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