The New Rx – What Will The Shoulder Do

So I’ve definitely had consistent tendonitis flare up in my left gimp shoulder since 12.3.  Oly cert last weekend did NOT help the situation (despite being such an awesome weekend).  Consequence – not able to do Games Prep for an additional week.  But rather than pulling a Ben Stiller double jug milkshake jiggle moment (In case you forgot this magical moment,) I’m trying to listen to my coach.  Yes, that means resting.  But it also means very shoulder rehab intensive programming brought to you by none other than Dickey Blaze.

My new daily warm up:

500 m row

2 rounds

10 scapular pushups

10 Dumbbell straight arms retractions (15#)

10 Superman holds

2 min airdyne @ 60 rpm

2 rounds

10 bar hanging scapular depressions

10 band to nose

10 band to forehead

2 min airdyne @60 rpm

2 rounds

60 sec. T-spine mobility

60 sec. calf stretch

3 Partner assisted OH squat pull down drill

2 rounds

10 GHD

30 double unders

Yes, ladies and gents.  ALL OF THAT is my WARM UP!  WTF.  BUT Dickey Blaze is right as far as it is helping my shoulder.  The rationale behind it is that while my shoulder is healing I need to do 2 things:  1) drive blood and nutrients into the injured area (high volume) and 2) get that shoulder to heal in the correct position (in nerdy terms: the “natural functional architecture for which the body was designed to achieve optimal performance”) – or as Spider Monkey put it “GOOD... Your shoulder movement is FUCKED UP.... said with love.”  Thanks Key!

So after that wonderful warm up (which doesn’t take too too long as long as I minimize the socializing in between things)…

Training 03.20.2012

Strength Warm Up: 

-Front Squat: 2x5 (45#), 90 sec. rest

-Hang Power Clean (from the hip): 1x5 (45#)

Strength Work Set:

Hang Squat Clean (from the hip)

-5x3 @ 70% 1RM full squat clean (70#), 2 min rest

Strict Press (more trying to maintain and increase that blood flow)

-2x15 @ 35#, 90 sec. rest  Yes.  Most definitely felt the burn in the shoulders at the end of that second set.

Metcon:

8x20 sec. bike sprints holding at 110-115 rpm, 2 min rest

This is a deceiving metcon.  Single modality.  Not a sexy metcon by any means.  Heck, y’all probably just yawned when you saw that.  God knows I looked at Stacey with “seriously?  I’m dealing with a special ed shoulder and you’re making me want to quit now and join water aerobics.”  But, “trust the process” (I’m going to have to get that tattooed on Stacey’s forehead for me to actually want to trust the process.)  So I did it.  And the burn….oh the burn.  Feeling every microounce of lactic acid coursing through my quads and hamstrings.  This is not your fluorescent lighted Lady Gaga spin class.  This is still CrossFit.  This is still instilling speed and endurance and is just as miserable as the sexy chippers and the siren call of Fran.  Plus, it tests coordination – as in how well can you walk in a straight line when you come off of the bike.