Sleep has been a bit rough the last few nights. I am just uncomfortable for some reason. My bed is ridiculously comfortable but i am having problems regulating my temperature. Tried ZMA and melatonin last night with little effect. I have a feeling it may be the intermittent fasting and thermic effects of food throwing me off slightly.
Up and out the door at 0500 today to teach the 5:30 class at Redline. It was great to get back in there early and see some of our new faces doing so well. I enjoy the side conversations I get to have before and after class to answer questions and offer suggestions on training.
0645 Training:
Got in a great warm up and loosened up my shoulder pretty well. Worked up to presses with a 15# training bar with no pain or lack of strength. Finished with some light weight Russian kettlebell swings which felt great.
At 70% AMRAP in 30 minutes of: 90 sec. Airdyne
20 Walking Lunges
60 sec. Airdyne
20 Step Ups
30 sec. Airdyne
20 Squats
Just plugged along on this one and kept it smooth and easy. Felt pretty good. Finished 6 rounds + 20 lunges.
Physical therapy appointment this afternoon went great. Therapist was a little shocked at the range of motion and strength I had given that yesterday I was exactly one month out from surgery. I only 2 more appointments on the books...they may be my last 2.
Monday, August 8, 2011
Sunday, August 7, 2011
08-07-11 Rest Day Update
Taking an additional rest today. Hopping back into the fray has left me with some DOM and I want to clear it before my next session which is a 30 minute AMRAP deal. Just pushing back one day. I will be teaching the 5:30 am class tomorrow and will hit right after that.
Did some mobility and PT work on my shoulder and bicep yesterday and I am pretty happy with my progress. In the sagital plane I can get to 90 degrees or parallel to the ground. I can also get both hands behind my head comfortably for the first time in over a month. In the scapular plane I feel best and have almost complete range of motion with some pain and lack of strength at shoulder height.
I have a PT appointment tomorrow so I will get some good manual work and some electric stim too which feels great. I will continue with weighted PVC presses in various angles and will test things a little with a 15# training bar.
As far as diet goes, I am working on some Lean Gains style Intermittent Fasting. Research suggests it is a great recovery tool as digestive energy can be used used for healing. My fasts are from around 8 pm each night and last 16 hours until noon the following day. I then have an 8 hour feeding window in which to eat 3 or 4 meals and consume my daily calories. I am cycling carbs and fat around training days. Higher carbs and low fat on training days, lower carb and high fat on rest days. After a nice long week in California eating anything and everything this will help to get me back on track with insulin sensitivity and get my gut back in shape. My last round of blood work about 2 weeks ago showed that after a what was probably a very long time, my androgens are in good shape and are getting better. This should help things even further.
Although this lay off has cost me some fitness and a pretty noticeable loss in lean muscle mass I have no doubt I will bounce back much faster than anticipated.
Onward...
Did some mobility and PT work on my shoulder and bicep yesterday and I am pretty happy with my progress. In the sagital plane I can get to 90 degrees or parallel to the ground. I can also get both hands behind my head comfortably for the first time in over a month. In the scapular plane I feel best and have almost complete range of motion with some pain and lack of strength at shoulder height.
I have a PT appointment tomorrow so I will get some good manual work and some electric stim too which feels great. I will continue with weighted PVC presses in various angles and will test things a little with a 15# training bar.
As far as diet goes, I am working on some Lean Gains style Intermittent Fasting. Research suggests it is a great recovery tool as digestive energy can be used used for healing. My fasts are from around 8 pm each night and last 16 hours until noon the following day. I then have an 8 hour feeding window in which to eat 3 or 4 meals and consume my daily calories. I am cycling carbs and fat around training days. Higher carbs and low fat on training days, lower carb and high fat on rest days. After a nice long week in California eating anything and everything this will help to get me back on track with insulin sensitivity and get my gut back in shape. My last round of blood work about 2 weeks ago showed that after a what was probably a very long time, my androgens are in good shape and are getting better. This should help things even further.
Although this lay off has cost me some fitness and a pretty noticeable loss in lean muscle mass I have no doubt I will bounce back much faster than anticipated.
Onward...
Saturday, August 6, 2011
08-05-11
Still focusing on getting the most out of my training as I can with out causing any undue stress on my shoulder and bicep. At this point had I just had the arthroscopic bone work and not the bicep repair I would be pretty much good to go. Warmed up and got in some more presses with weighted PVC with some iso holds at the top. External rotation with the arm abducted is a little problematic still so I will continue to work on it. I want to be able to back squat again next week so this is a must for me.
Training:
25 - 20 - 15 - 10 - 5 @ 80%
GHD Sit Ups w/hands on thighs
Unanchored Sit up
Rest 6 minutes.
50 GH raises
Results:
Moved through at around 65% as I felt some discomfort at the bottom of the GHD and I clearly have lost some fitness.
I have been playing around with some intermittent fasting lately and will continue with a 16 hour fast/8 hour feed protocol.
Training:
25 - 20 - 15 - 10 - 5 @ 80%
GHD Sit Ups w/hands on thighs
Unanchored Sit up
Rest 6 minutes.
50 GH raises
Results:
Moved through at around 65% as I felt some discomfort at the bottom of the GHD and I clearly have lost some fitness.
I have been playing around with some intermittent fasting lately and will continue with a 16 hour fast/8 hour feed protocol.
Thursday, August 4, 2011
08-04-11 First Day Back...:)
I just returned from the CrossFit Games and took a few extra days to enjoy California. Spent a few amazing days in San Pedro and Rancho Palos Verdes....love it! Had one basic little workout while I was away. Ran the docks at the marina where we were staying in San Pedro. Did double unders at every dock intersection. Ended up being about a mile and 100 double unders. Nice and easy for the first thing in a month.
This Saturday marks one month out from my surgery. Recovery has been pretty good and range of motion is improving every day. I know my physical therapists are probably tired of me asking when I can get moving again so I won't ask any more. They seem to think I am 80 years old and a fall risk anyway.
Got back into the box today and got in a good warm up. Pressed PVC with little pain and got both hands up on some rings for some arm rotations. I am hoping that external rotation doesn't bother me too much next week as i want to get back to back squatting as soon as possible.
Training was basic and looked like this:
150 Walking Lunges, nice and easy with perfect form.
Tabata Squats
15 minute easy ride on Airdyne.
to be honest, this kind of wrecked me. I have not eaten well at all and have been pretty much sedentary for a month now. Looking to move through this quickly and get back to work.
This Saturday marks one month out from my surgery. Recovery has been pretty good and range of motion is improving every day. I know my physical therapists are probably tired of me asking when I can get moving again so I won't ask any more. They seem to think I am 80 years old and a fall risk anyway.
Got back into the box today and got in a good warm up. Pressed PVC with little pain and got both hands up on some rings for some arm rotations. I am hoping that external rotation doesn't bother me too much next week as i want to get back to back squatting as soon as possible.
Training was basic and looked like this:
150 Walking Lunges, nice and easy with perfect form.
Tabata Squats
15 minute easy ride on Airdyne.
to be honest, this kind of wrecked me. I have not eaten well at all and have been pretty much sedentary for a month now. Looking to move through this quickly and get back to work.
Saturday, July 9, 2011
07-09-11 36 hours post surgery
Surgery went well but there was more work that needed to be done than we thought.
Got the subacromial decrompression to give the rotator tendons more room. This was caused by a hooked acromion, which was taken down by a high speed burr.
Some clavicular resurfacing was also done as my clavicle had narrowed a bit at the distal portion.
Some bursitis was removed.
Lastly, my biceps tendon had become sort of hour glass shaped and this was causing it to get stuck in the bicipital groove and cause me a lot of pain. The tendon was relocated and screwed to the humerous where it will attach and the screw will disintegrate. This will take the longest time to heal. For the better part of a month I will be in a sling. Right now I am able removed the sling and straighten arm 3 times a day.
The pain has been pretty minor for the most part with worst pain hitting late yesterday afternoon after I took a nap. I have stayed away from the Oxycodone and managed the pain with Advil and ice so far.
I can remove my surgical dressings today and get a shower finally and I am looking forward to getting out of the house for a little while.
First PT session is on Tuesday.
Onward...
Got the subacromial decrompression to give the rotator tendons more room. This was caused by a hooked acromion, which was taken down by a high speed burr.
Some clavicular resurfacing was also done as my clavicle had narrowed a bit at the distal portion.
Some bursitis was removed.
Lastly, my biceps tendon had become sort of hour glass shaped and this was causing it to get stuck in the bicipital groove and cause me a lot of pain. The tendon was relocated and screwed to the humerous where it will attach and the screw will disintegrate. This will take the longest time to heal. For the better part of a month I will be in a sling. Right now I am able removed the sling and straighten arm 3 times a day.
The pain has been pretty minor for the most part with worst pain hitting late yesterday afternoon after I took a nap. I have stayed away from the Oxycodone and managed the pain with Advil and ice so far.
I can remove my surgical dressings today and get a shower finally and I am looking forward to getting out of the house for a little while.
First PT session is on Tuesday.
Onward...
Wednesday, July 6, 2011
07-06-11 Surgery in the morning
Took care of all my pre-op busy work today starting with meeting with my surgeon and going over my case one more time. We did some range of motion stuff and reviewed the MRI. He has some concerns about the biceps tendon. Its quite inflamed and there is some fluid build around it. It appears to be seated correctly in the groove so he will take a look tomorrow once he gets a camera in there. If there is a tear, it will be re-attached.
Other than that we are a go for a subacromial decompression, removal of some bursitis and and some tendon clean up as well.
This http://www.youtube.com/watch?v=Yb2YsSbSdck is basically what is going to happen barring any other injuries being located.
Got in my last couple of workouts and felt really good doing them. I am planning on posting a few short videos on my recovery...we'll see if I feel up to it.
Onward...
Other than that we are a go for a subacromial decompression, removal of some bursitis and and some tendon clean up as well.
This http://www.youtube.com/watch?v=Yb2YsSbSdck is basically what is going to happen barring any other injuries being located.
Got in my last couple of workouts and felt really good doing them. I am planning on posting a few short videos on my recovery...we'll see if I feel up to it.
Onward...
Friday, July 1, 2011
PT meet & greet. Surgery Scheduled
Had a meeting with my surgeon's PT this afternoon. We went over the MRI and X rays and determined that the tear I have in subscap area is fairly minor however I have a nasty bone spur on the bottom portion of the acromion. As I abduct my arm and move to an overhead position I pinch the rotator cuff.
I have scheduled my surgery for next Thursday morning. They will take a look around in there to see what other issues I may have and then grind down the bone spur and square up the tip of my clavicle which has narrowed a bit due to wear and tear.
This is all good news to me as I was expecting the worse. I am still looking at 6 weeks + of down time which to me is an eternity. I plan on doing a daily / weekly video of the recovery process for shits and giggles and to help anyone who may end up in the same boat.
Onward....
I have scheduled my surgery for next Thursday morning. They will take a look around in there to see what other issues I may have and then grind down the bone spur and square up the tip of my clavicle which has narrowed a bit due to wear and tear.
This is all good news to me as I was expecting the worse. I am still looking at 6 weeks + of down time which to me is an eternity. I plan on doing a daily / weekly video of the recovery process for shits and giggles and to help anyone who may end up in the same boat.
Onward....
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