As I understand it would involved them trimming back some of the frayed supraspinatus and doing something with the labrum tear. Not sure if that's be installing anchor(s)....basically screwing the piece sticking out back down so it doesn't catch/hook on something in the joint, which is what causes irritation from the snagging.

I've been foam rolling 2-3 times daily and it's helping.

10/31

Basketball, 5 games. Felt good, was moving well and didn't gas. Easy to forget how much of a beating your fingers take vs. lifting/conditioning. Both thumbs and a finger slightly jammed from tipped passes/going thru picks.

10/30

Turkish getups, 12kg: 2R, 4L. Rehab, great exercise for a warmup.

100kb swings, 10 airsquat penalty for any stop. Think 2:30, no penalties. Kept going to 150 swings, around 4:00, iPod came loose. Grip was starting to feel it. <1pd swings is pretty lame...all I had and wanted something quick.

10/29

Squat: 2x3x271, 1x5x271 Wasn't feeling great today.

Metcon: 50-40-30-20-10 20" box stepups with 30# dbs and pushups. Pushups weren't happening so the wife had a brilliant idea to sub weighted situps. Wanted 40# vest, only had 50#. Also ran out of 20" box, used 24".

Took 24:11. Back was creaky after squats (even before). Weight vest on backwards kept choking me....wasn't able to use my arms to throw myself up (CF style).


All in all shoulder feels OK. Looking at some PCs tomorrow and then CFFB metcon from the other day with 10 bw DL and sprints.

11/1

Warmup: jumprope, TGU (1x2x1pd, ea hand)

Workout: Diane (21-15-9 DL 225#, HSPU). Did DL, then subbed TGU (3x1pd ea. hand, 2x1pd, 2x1pd) for HSPU. Finished in about 10:00. Getups weren't heavy obv, more for rehab. Felt OK. DL were no issue, all rounds unbroken.

11/3

Showed up planning on some PC's and double under metcon. Arrived at 5:25am to see fire truck out front. Apparently another tenant in the building had a stack of wood that was smoldering/burning (industrial building). Gym and about half the building all told was filling with smoke. No flames, easily controlled but workout became....

3 rounds: 800m run, 21 kb swings, 12 pushups 17:04

Pushups were OK on the shoulder. Knee hurts a bit after run. At least I"ve found the necessary impetus to get out and run....burning/smokey buildings.

11/4

Frontsquat: 3x5x221 (6 reps on last set)

Metcon: 21-15-9 135# PC, GHD situps 8:10

Don't think I warmed up enough for metcon....1st round of PCs was pretty ugly. All windows were open (see yesterday's Fire entry) to air the place out. Was in the 40's in there and needed a little more to get the blood flowing at 6:00am.

I've seen a couple of references to foam rolling for the shoulder, but I'm having trouble envisioning it. Is it just as simple as rolling over the muscles/joint from a couple of different angles?

A lacrosse ball against the wall works best for the front of the shoulder and the pecs. Make sure to get the pecs because they are frequently the cause of pain in the front of the shoulder (as well as many other parts of your body including your back).

For the rear delt, lie on the floor and get a lacrosse ball under the delt, get your upper arm 90 degrees from your torso, and bend your lower arm 90 degrees. Move your hand back and forth like in the foam rolling vid by Eric Cressey I posted in your log (I think I did anyway, let me know if I didnt).

I've been foam rolling mostly my legs & back (wasn't real clear in my post)....I also have knee issues. Lacrosse ball for shoulder.

While a bit overwhelming (lots of info), here's a pretty link with some mobility exercises & demos. Find a couple and try them.

Mobility WOD - Starrett

I havent watched those yet, but scrolling through them, some of that stuff looks good.

Thanks for the link.

Yeah, rolling the quads has been great for my knees too. I've recently spent as much as 70 minutes doing just soft tissue stuff before working out, and feel fantastic after. Keep in mind I'm older and probably have way more knots in my muscles than most of you guys.

Droopy - I bet rolling 2-3 times a day is really helpful.

edit - I'm watching that 1st vid. That thing he's doing with the ball under his trap is similar to something I do, but instead of bringing my arm straight up over the top, I do something like a scapular wall slide on one side. Its really good for the whole trap when you do it with the ball in different areas.

cha,

Use 4" PVC pipe this a.m. for some rolling, like it better than foam. Going to mobility seminar by Kelly Starrett tomorrow and hope to learn some stuff. Also looking to gain some insight into my shoulder & knee issues. Ortho report of my shoulder might make it's way down with me.

I'm also part of the elder crowd compared to most on here and need any help I can get in the way of tissue work.

11/5

Warmup: Defranco's Agile 8 Pretty good stuff....guy in our gym has been trying Defranco for Skinny Bastard program

Workout:

8 rounds tabata situp (132 total: 17 1st 4, then 16)

immediately followed by:
10 minute AMRAP

5 DL 225#
10 wallball (20#)

immediately followed by:

8 round tabata situp (121....15 each round with 16 on last)

felt pretty good, you should be able to do 10+ rds. Shoulder a little sore from wallballs, tried to focus on completely using hips/legs and never letting my hands go higher than forehead on the wallball release.

Yeah, I got a 4" pvc pipe a while ago. It works better than foam for people that have deep tissue issues. Most noobs cant handle something so hard. I like it.

That warmup routine you linked looks pretty good. I think a lot of those exercises do effectively similar things to what I do, only different.

I'm not sure if you've seen me suggest this book yet or not, but I think you would find it interesting and very useful: http://www.triggerpointbook.com/

You can buy it on Amazon for ~$15. I'm learning all kinds of useful stuff from it.

Haven't updated in a week, will list abbreviated workouts. Knee was iffy this week, shoulder OK. Have ortho apptmt this Thursday, will likely decide course of action. The more I read, the more I'm leanings towards having procedure done. I just don't see labrum problem magically going away with rehab. I'm also seeing less horror stories about 1+ year long recovery with limited return to function. I'm thinking with at least some shoulder strength going in, willingness to do whatever it takes in rehab to get back AND the impetus I need to what what I eat better (for inflammation reduction) I'll be back in business in 6 months or so. This is also based on seeing other rehabe stories.

11/07 Sun PC / MidAtlantic Hopper WOD 1 (WB & HPC) PC: 2x145,2x167, 2x2x189
Metcon: 30-20-10 of each: 20# WB, 95# HPC 6:40 (good scores were in the 3:00 range)


11/09 Tue Clean (5RM) / race to 200 airsquats, EMOTM
5 RM Clean: 5x95-133-155-203(PR) last rep ugly (elbowssss uppppp)

Metcon EMOTM: 5 KTE (sub GHD), 65' broadjump, max airsquats until 200 total 11:58 My knee is not a fan of broadjumps. DOMS still in my quads 4 days later.

11/10 Wed TGU, some DL DL: up to 3x315….wasn't feeling it after PM workout night before. Went at 5:30am after 5:30pm workout mentioned above. My old ass was not recovered. Saw this described as walk of shame (am workout following a pm one).

11/11 Thu CFFB: 5rds, PC-BJ-supine ring pullups-prowler 5 rds: 3 PC 150#, 5 24" BJ, 10 supine ring pullups, 50m spring (subbed 1 prowler loop 70' each way, 20kg plate). Good one. Used supine ring pullups as a shoulder rehab, focused on keeping shoulders open throughout.

11/12 Fri PC: 2x110-133-155-198-203(1)
Metcon: 30-20-10 doubleunder, GHD, ring pushups 12:07. New speed rope really helps with doubleunders. All but 1 round 30 straight. GHDs are hard. Ring pushups again focused on good shoulder position. Can't wait to be healthy now that I know how to do a proper pushup & importance of shoulder position. Muscle ups someday.

Mobility workshop was pretty good. Cliff notes: not that difficult. If something hurts/doesn't feel right when running, check running form. Back hurts on frontsquats? Watch FS form.

Mobility exercises & lacross ball are your friend.

11/14

Basketball, 5 games. Knee slightly sketchy.

11/15

Warmup: mobility drills, squat buildup

Workout: 10 rounds: 3 reps backsquat (225#), 6 calories row, 9 pushups (subbed push for pullups).

Again worked on pushup form as rehab. Felt OK, kept tension throughout body (could feel it in my abs last set). Arms in close to body throughout reps. Feels odd to be talking about pushups....I mean, we're talking about pushups.

We talkin about Practice

Playoffs?

But all this pushup talk has its merits.

11/16

Coached a class this a.m. @ 5:30. Like it, had a good warmup, helped some people with HSPU skill work as part of the warmup. Used some Defranco Agile 8 plus some other mobility items during the warmup. I didn't choose the workout...one of those CF workouts that gets lambasted (rightfully so if used very often) with burpees, box jumps, pushups and a a few pullups & swings. BAsically a chipper.

Tried "Annie" 50-40-30-20-10 of double unders & situps after the class. Wanted to use my new DU skills. Added :45 to my best time (10:15 today). Doesn't help if you're in a hurry to get going, don't do much warmup and can't get a successful DU for almost 2:00 to start.

Mobility work tomorrow. Thursday heavy singles for DL. Hoping for a PR.

11/18

Warmup: 500m row, mobility work

DL: 5x133, 3x221, 2x310 Singles: 365-400-430F-430(PR)-310

Happy with PR (9#). Thoracic rounding which is a problem I have on DL in general. Will try and focus on all DL workouts.

congrats on the pr

Thanks cha.

11/19 I coached a CF class. A newby (her 3rd class) is a competitive HW bodybuilder looking for some cardiosss during her off season. I put her at 5'5" maybe 160-170. I'm guessing I'm off w/ my guess when she said since her last comp 10/31 she put on 25 lbs (and can add 50 lbs during offseason)!

Basically said she eats anything/everything during offseason. I asked her if tuna & Ripfuel were standard leading up to comp...yes. I'm interested in learning more. She was big (obv) had good ROM on squats (although tried the powerlifter stance at first, very wide) and tight shoulders. Said she could OHP 10x95. She also had bw pullups, could do a few in a row.

11/20

HPC: Triples, @ 95-117-133-155-165-165-165. Pretty disappointing, wanted to go much higher but everything hurt (wrist, knee, shoulder a bit). Was not catching well. Felt a little better last set or 2...probably wasn't warmed up properly & gym was cold. Motivation can be tough at times when doing your own thing.

Metcon: Taken from 2009 CF Regional Qualifier (Mid Atlantic)....3 rds: 10 DL275#, 50 doubleunders. 9:53, which would've placed me about 70th out of 100 that completed the workout (top time: 2:53).

1st DL set 10 straight. My doubleunders still dicey, hard to string together and got gassed pretty quickly. 2nd & 3rd rounds DL were much more difficult (sets of 5).

11/21

Hoops, 5 games. Knees not the best today.

11/24

Warmup: some good mobility drills....mountain climbers, :30 squat holds, fire hydrants

Frontsquat (x3): 132-196-236-253PR-263PR Tried 1RM 276(F)

Felt good. Previous 1RM 258 (hadn't tried in a while), 3RM was 246. Right knee felt OK but I really don't feel quad fires as well as it should. Was spent by 1RM attempt.

11/23

PC: skill work, was better (HPC up to 165)

Workout: Virtual Shoveling 30-25-20-15-10-5 virtual shovel, pushups

Virtual shovel workout

20kg plate...we used 20" barrier (video shows 24"). 1 rep is equal to tap on each side, not just up & over once. I did situps for even counts as sub for pushups (didn't want to do 105 pushups with my shoulder). The pushups reps I did felt good, again concentrating on form.

Hamstrings were worked, back also right afterwards.

PS I wore a shirt for my workout. It is cold up here.

Have been still pretty active last couple weeks, cliffs:

*played hoops a few times
*did a couple metcons
*bench barbell rows (like this, think it will help protect shoulders in the future by strengthening my upper back)
*5000m row (20:15)....pretty much sucks, >20:00 not good
*DL, 3RM: worked up to 392# (PR), tried 402# (1 rep then F...hips rose too early)

Biggest thing: arthroscopic this Friday on left shoulder. Plan is to insert anchor(s) into labrum for SLAP tear, maybe clean up suprspinatus tear (trim it down, don't think it's detached) and trim down any loose/gnarly looking cartilage.

8 hours at the doctor/hosp sounds crappy, haven't done in a long time. Plan on being back at work Monday. Will up the fish oil and natural anti-inflams, limit bad carbs intake and steer very clear of oxycodone which I've seen others say they've been prescribed.

A couple more workouts this week then 2-4 weeks of forced rest. Doc said recovery period is 4-6 months to resume all activities. Rehab here I come. Will post periodically.

12/16

Bench barbell rows (x3): 95, 133, 183, 205, 225

Weighted chins (x3): bw, 50#, 75#

Metcon: 25-20-15-10-5 2pd kb swing, 35# OH db situp

8:53

single dumbell, at the start of the situp weight is in the position of a bench press. At the finish, weight is straight overhead. Throughout the movement weight always stays perpendicular to the ground. Switch hands, try to balance reps R & L throughout.

How'd the surgery go?

12/17
Surgery Friday morning, went well IMO (and doctors). SLAP repair (1 anchor) plus some minor tendon trims. Bigger issue was bone spurs (guess it was pretty torn up). Doc said today likely no therapy for 4 weeks (longer time due to spurs).

Supraspinatus was in good shape, arthritis not that bad. Labrum tear not horrible either...apparently bone spurs were the biggest issue (who knew? I hadn't even discussed/thought about that).

12/19
Still progressing. Took a couple oxycodone pills Friday night to try and help with sleep. On & off all night (I'm a good sleeper normally). We don't have a recliner so finding the right way to stack pillows was a trick.

Much better sleep night 2. No oxycodone since 5:00am yesterday. Pain is better & better.

What I've been doing:
* eating pretty clean (no sugar)
* good amount fish oil, vitamin D3
* ice pack on my shoulder/side of neck 24 hrs/day
* can't have any anti inflams (was going to use MSM, Curamin) due to PRP done. Doc said anti inflams (natural or NSAIDS) will inhibit success of the procedure. Was a bit bummed at first but progress w/out MSM/curamin is good IMO.

Curious to talk to doc for followup in next couple days. He talked to my wife but was leaving when I came back (and said I wouldn't remember anyway post op).

Taking sling off 2-3 times/day and just extending arm straight. Also have foam squeeze ball.

Pretty happy so far. No pain meds anymore, will be able to go into work this week (might monitor how much). Ortho visit on Tuesday for update, guess he'll have video/pictures of procedure and will learn more about bone spurs.

Wife claims she can DL more than I can sumo style with one hand. Resisting the urge to prove she is very wrong. The knowledge that she is wrong with have to suffice.

12/31

Continuing to....do just about nothing. Body I think is actually liking the rest, but I'm about done with that (2 weeks).

Have done a little activity:

2 times have done 1 handed sumo DL with loaded barbell. Just a few reps not to bother my injured left shoulder. I don't normally DL sumo style. Up to 220# for a couple singles. Hook grip: necessary. I saw kpc doing 1 armed DL with some fancy handled contraption after I gave barbell DL a shot. Will also try suitcase DL once I'm approved for any impactful movement with legs/good arm.

Went to spin class with the ladies the other day....yeah. More biking today.

Ortho apptmt 1/4....hope to be cleared for PT. Steri strips starting to peel away. I feel I'm ready to start the process.

2011 Goals:

*golf with the fellas in our annual May weekend
*cleared for all previous activities by July 1st (not that I'm going to do everything previously)
*Improve DL 1RM by 12/31/11 (430# from 3 weeks ago)
*Begin incorporating snatch again into my workouts
*Get back to old bench 1RM (247#.....I know, sad but I know some much more about technique now and proper form to protect shoulders)
*visit with local Graston therapist to find help for knee issues (patellafemoral syndrome)
*lose lots of the crap food that are my weakness (chips, occasional sweets)
*If snatching starts to come to me, look into Masters Oly comp for 2012???? Why not? I saw some of the sad American Masters totals and I might not be laughed off the stage. Plus my wife would love the singlet I'd have to get.

nice progress so far, GL

1/1

1 arm russian swings with this:

med ball with handle

20 for a warmup, then went just to go. Weighed 14 lbs, did 305. Unfortunately tore a dime sized hole at the outside base of right index finger. Could feel it hurting, just didn't know. Took 2 songs on my iPod, maybe 6-7 minutes.

About 15 minutes on recumbent bike, hill ride & intervals mixed in. Foam roll & stretched some afterwards.

1/4

Another 45 minutes spin class....even better that it was an endurance ride. Keep HR at 65% max based on some chart. Don't try and sniff anaerobic zone. Try to fall asleep & sweat at the same time. Even better that it was 70's rock (Steve Miller Band, etc). FML

Did get OK from ortho to begin therapy next week and OK to do more with legs/good arm. Thinking kb swings/cleans/jerks and more 1 armed DL.

Also had a good night (>$1,000) at pokers. To put our generation gap into perspective:

You younger single guys win:

Hot chicks & blow
Us old, married guys win:

Married guy profits