29 February 2016

Monday

Minutes accumulated on a bike: 90
Minutes accumulated with the Marc pro: 130
Things I did today:
Isometric RC tabata series, X1
Static flexion stretching 
Earthquake bar top of close-grip bench hold, 4 x 0:60 with red bands and 15s
Quarter external rotations, 3 x 10 with 0.5lb, 1 x 10 unweighted 
Crossover symmetry, rows (red), As (yellow), Ts (purple, purple, green, skipped), 4 x 10
Banded tricep pull down, 3 x 20
Plank against wall on elbows, 2 x 0:60, 1 x 0:30
800m sled drag from waist, 60

Something we've added in the circuit is really pissing off my shoulder, and we don't know what it is. Nothing hurts while I'm actively doing it, but I walked in to MobilityFit at a 3/10 and walked out at a 7/10. Drew said he wasn't surprised that I was pretty uncomfortable over the weekend, but he doesn't like that it got progressively worse today. I don't like it either. I know there will be good days and bad days, and that I'm not even 2 weeks out, but it's frustrating. 

Oh, and what I said about sleeping better? I take it back. 

28 February 2016

Sunday

Minutes accumulated on a bike: 30
Minutes accumulated with the Marc pro: 150
Things I did today:
Mobility, t-spine and lower body
1600m sled drag from waist, 45
Crossover symmetry, rows (red), As (yellow), Ts (purple), 3 x 10
Static flexion stretching 
Quarter external rotations, 3 x 10 @0.5lb
Plank against wall on elbows, 3 x 0:60
Single-arm trap 3, 3 x 10
Isometric RC tabata series, x1

Ok, shoulder discomfort is back down to a manageable level - constant deep ache, but not distracting like it has been over the past 2 days.  Also, I'm finally sleeping a little bit better - still waking up 4-6 times per night, but at least when I do fall asleep, it's for longer than 20 minutes at a time.

Too nice of a day to waste it inside. Sled drag hit the spot. 

27 February 2016

Saturday

Minutes accumulated on a bike: 85
Minutes accumulated with the Marc pro: 180
Things I did today:
Mobility, t-spine and lower body
Isometric RC tabata series, x2
Crossover symmetry, rows (red), As (yellow), Ts (purple), 3 x 10
Safety bar squats, 3 x 10, +50, +70, +90
Quarter external rotations, 3 x 10 @0.5lb
Static flexion stretch, x3
Plank against wall on elbows, 3 x 0:60
Single arm trap 3, 3 x 10

Shoulder is still being a dick. Went back to ibuprofen and Tylenol. Trying to be patient. 

Getting braver with adding weight to the squats. I also figured that if I could deadlift, I could probably Farmers walk, so I carried both plates at a time to my bar (nothing heavier than 15s, and very carefully with engaged scaps).  Skipped the deadlifts and rowing, just in case either of those things are what's pissing off my shoulder (I doubt it, but I also don't see the need to do everything I'm cleared for every single day...).

26 February 2016

Friday

Minutes accumulated on a bike: 100
Minutes accumulated with the Marc pro: 180
Things I did today:
Mobility, t-spine and lower body
Crossover symmetry, rows (yellow), As (red), Ts (purple), 3 x 10
Safety bar squats, 3 x 10, +30 on bar
Static flexion stretching
Quarter external rotations, 3 x 10 @0.5lb
Clean-grip deadlift, 3 x 10 @85
Plank against wall on elbows, 3 x 0:60
Single arm trap 3, 3 x 10
500m row, 2:35ish x2

Shoulder was really aggravated today. The pattern this week has been significant soreness in the morning that improves throughout the day and improves with movement, but that was not the case today. Nothing I did in the gym made it worse, but I expected it to feel better after exercise and it didn't. Today was also the first day I didn't take any ibuprofen or Tylenol, I didn't think they were doing much but maybe they were. I should probably remember that I'm only 10 days out and even though I can do a ridiculous amount of things I "shouldn't" be able to, I did have two holes drilled in my bone. And that shit hurts.

Talked to Mike today.  The gelato pity party is over.  Going to experiment with some things over the next month or two while I'm rehabbing my shoulder and see if I can drop a fair bit of weight while performance is on the back burner...sitting at 158.1 right now, hoping to get closer to 150. I think he's excited for the challenge.  I'm less excited about being on a diet, but I'm game.

25 February 2016

Thursday - rehab day 3

Minutes accumulated on a bike: 95
Minutes accumulated with the Marc pro: 225
Things I did today:
Earthquake bar, top of close-grip bench hold, red bands and 25lb kettlebells
Triceps pull-down, cut red band
Crossover symmetry rows (red), As (yellow), Ts (green)
Quarter external rotations, elbow at side, 0.5lb
Plank against wall, on elbows
Clean-grip deadlift, 10 @ 65lbs
500m row, 2:20-2:40/500m, damper @ 5
Front squat, 10 @ 45lbs
Single-arm bent over trap 3
Isometric RC tabata series 
Static flexion stretch 
100 walking lunges 
Lower body mobility 

PT continues to go very, very well. There are no words to describe how happy I am. I think Drew is excited, too.

Back squats will have to wait- couldn't get in position under the bar at all. But between front squats and safety bar squats, I'm golden. Looking forward to shifting some of this to regular programming at CSC. 

Also, started wearing a posture shirt. Not sure how practical that's going to be once I resume my normal life, but I'll give it a shot. 
Still waiting for the night that I'll be able to sleep.

24 February 2016

Wednesday - rehab day 2

Minutes accumulated on a bike: 115
Minutes accumulated with the Marc pro: 270
Things I did today:
Assault bike with 25% arms, push and pull 
Isometric RC tabata series 
Earthquake bar static holds 
Static flexion stretching 
External rotation, elbow at side 
Scap plank against wall, on elbows
Crossover symmetry rows, yellow
Crossover symmetry As, purple 
Squats with empty safety bar :)
100 walking lunges 
Lower body mobility

Throughout the night, my shoulder got extremely sore... so sore that I assumed I overdid it yesterday and I just wasn't cut out for the aggressive PT. But then the first thing Drew said today was that he should have warned me that I would be really sore today, and it's totally normal. 

Excellent day at Mobility Fit. Super, super happy to be able to squat. I was really hesitant to have the weight of the bar on my shoulder, but once I unracked the bar, it was totally fine. Drew also dry needled my anterior delt, which was super tight just from the week in the sling. Doing everything with engaged scaps and perfect form. Haven't come across anything that causes sharp pain yet...

This rehab is basically a full-time job. I'm committed. 

23 February 2016

Tuesday, post-op day 7 / rehab day 1

Minutes accumulated on a bike: 110 (>30 with gentle arms)

Today was the best day ever. 

First of all, I discovered that I can shave my armpits!!! I know this is ridiculous, but going to PT with hairy armpits was seriously my biggest apprehension about this whole thing. Not the months of rehab or the stabbing pain, the hairy armpits. Crisis averted. 

And then I saw Drew. Holy shit. First thing he said to me was to ditch the sling and stop babying my arm, and to use it as normally as possible without causing pain. Well, okay then! Drew said to only wear the sling if I'm going to be out and about and there's a risk of either someone bumping into me, or falling. We ran through a bunch of passive and eventually active ROM, and it was surprisingly good. I have about 40 degrees of external rotation and 150 degrees of flexion. Strength is there, since there was no tendon involvement. Did static holds with the earthquake bar, tabata isometric holds against the rig, assault bike with arms, flexion static stretching, and Graston. Also, I bought myself a Marc pro and have been instructed to use it several times per day (I'm doing it now for the first time and it's super weird). Drew said I can start doing anything in the gym that doesn't hurt, and as soon as I feel comfortable with the weight of the safety bar on my shoulder, to start squatting. We talked about Gerald Sasser and what made his recovery so fast, and I'm hell-bent on rivaling his quick recovery. (I get that he's genetically superior, but I'm still gonna try).  I gave Drew a huge hug and left Mobility Fit with the biggest stupid grin on my face and in the best mood I've been in since this whole unfortunate incident occurred. 

Also, Drew let me listen to the voicemail Tim left him after my surgery, and Tim said "Heather McCauley, that was a weird one!" hahaha. It makes me feel better that everyone agrees this was a freak thing. 

And then Emily brought me dinner! What a day. 

22 February 2016

Monday, post-op day 6

Ok, sorry for the dramatics yesterday. I'm feeling less sorry for myself today. I think I just needed a good cry, and now it's out of my system and I'm moving on. 

Saw Tim this morning. Shout out to Brandie for driving me! I was super nervous to drive all the way to Fairfield, and she's a lifesaver. Tim repeated what he told my mom last week - two complex inferior tears where the labrum basically shredded and detached from the bone, two anchors to reattach at 5:00 and 7:00. He said that there was really no wear and tear degenerative stuff anywhere in the shoulder, no tendon issues and no SLAP tear, and this was totally a freak thing. It sounds like I basically dislocated it. In a way, I'm glad to hear this was a freak accident, because that means I couldn't have prevented it. But also, this is terrifying, because I can't prevent it from happening again. Tim said it's completely possible for me to do this again, either to the other shoulder or even to repeat on this shoulder, as shoulders just aren't designed for some of the things we do, but it's a risk of the game. He cleared me for easy biking and anything with my hands in front of me that doesn't stress the shoulder (like texting and typing, hooray!) and I'm really looking forward to starting PT tomorrow. 3 more weeks in a sling. Anxious to get this behind me. 

Drove myself to the gym, saw my friends and hopped on a bike for 30:00. Things are looking up. 

21 February 2016

Saturday-Sunday, post-op days 4-5

Yesterday was a great day. Mom meal-prepped dozens of meals for me, so I won't starve or spend all my money eating out. And, it was 65 degrees out, so mom and I took a 2 mile round trip stroll to Mazunte and back. It was really, really good to get out of the house.



Mom left early this morning and I spent most of the day sleeping and watching The Blacklist (highly recommend). The combo of bronchitis and painkillers has rendered me completely useless. Chelsea broke me out for lunch, and I thought I was doing okay with accepting my fate, but I lost it. She said that Mark Byrd matched his max C&J yesterday and he's not quite a year out from his surgery, and I started crying. It's just going to be such a long time until I'm back to normal. And, this injury came out of nowhere. Things were going well in the gym and I was actually improving. Then I "tweaked" my shoulder and 3 weeks later I was in surgery. It escalated so quickly and my life is now completely changed for the next 6 months or more and I thought I could deal with that but now I can't stop crying. 

20 February 2016

Friday-Saturday, post-op days 3-4

Ok, the panicked "this hurts so much it can't be right" feeling from yesterday has passed. Don't get me wrong, this is still extremely uncomfortable, but I don't feel the same despair I felt yesterday. It will get better. 

Slept most of the day yesterday and a little better last night, and managed to shower and wash my own hair (!) this morning, so I'm feeling slightly more human. We are just going to have to come to terms with the fact that I will have hairy European armpits for the next month. Putting mom to work on her last day cleaning and doing meal prep, hehe. It's going to be tough without her. 

Letting my arm out of the sling a couple of times per day and doing the gentle pendulum swings is glorious. My hand and wrist are still super swollen and my elbow is cranky, which is getting annoying. 

Oh, did I mention I think I have bronchitis? Of course I do, this is just my luck. Imagine how that feels every time I cough. Excellent. 

19 February 2016

Thursday-Friday, post-op days 2-3

How is it possible that things are getting worse? 

Yesterday's excursion to Sleepy Bee was way, way too much. Mostly, it was the car ride that was torture - my car drives like Indiana Jones' jeep on the best of days, and coupled with potholes and mom's driving, I thought I was going to pass out. Things went downhill from there. 

ZZZquil failed me last night, woke up at 1am in a dead panic that somehow I fucked up the repair because my shoulder hurt that much. Doubled up on painkillers but basically spent the hours of 1am-8am sitting completely upright and whimpering. It's unreasonable that it hurts this much. 

I was looking forward to showering today, but that sounds way too ambitious at the moment. I also thought I might feel good enough to swing by the gym and say hi, but clearly that was delusional. 

I've never felt this combination of frustration and pain and helplessness all at the same time before. When will it get better?



18 February 2016

Tuesday-Thursday, surgery and post-op

I'm now 48 hours post-op from shoulder surgery. I was warned that this would be rough, but I didn't really think that would apply to me. I was wrong. This is nothing like a little meniscus trim. 

The day of surgery was pretty uneventful. I was mostly concerned with knowing exactly what the damage was, and exactly what repairs were made. I knew I would go nuts waiting until Monday to talk to Tim, so I asked my mom to remember exactly what he said. She did me one better and recorded their conversation so I could hear it for myself! 

Tim said I had two complex inferior labral tears, and if you consider the glenoid as a clock, they were at 5:00 and 7:00. He roughened up the surface of the bone so the labrum would have something to attach to, then used one anchor for each tear to reattach to the bone. Apparently, the 7:00 one was challenging to reach, because even with traction my shoulder was in the way, so a nurse had to sit on me to pull my arm out so he could reach the tear. 

The post-op nurse also let me read the op report, and I vaguely remember something about debridement and removing loose bodies. I don't recall anything about a SLAP repair. 

I woke up with a significant amount of posterior pain, and the post-op nurse grabbed Tim. He explained that it was harder to repair the posterior tear, and that's where he was digging around the most, and unfortunately the nerve block is less efficient posteriorly. 

The nerve block was so weird. It felt like my arm wasn't mine, I had zero sensation or ability to move it. I started getting tingling back in my fingers around 8pm, and it was completely worn off around 4am. 

The first night was rough. I dozed off a couple of times, but never actually fell asleep. This continued through post-op day 1. 

The pain was real on day 1. Shit. Even the slightest movement, like my mom shifting her weight on the couch, was excruciating. Tim didn't want me relying on the painkillers, but I didn't care. My day was spent counting down the minutes until I could take something, nibbling on crackers and gelato, and dozing in front of Planet Earth for 20 minutes at a time. I did take a super gentle walk around the block just to get some fresh air. 

Took a double dose of ZZZquil at 9pm, which thankfully knocked me out completely. This also meant I skipped two painkillers and woke up in a ridiculous amount of pain at 4am. Took an oxy and slept until 7:30, and with a good night's sleep, I finally feel a bit more like myself. But, this hurts like a bitch. They should have just put me down. I wonder when it will get better. 

Icing a lot, more than Drew wanted me to, but I can't help it. It seems to help a lot.  Getting a little antsy, so I'm gearing up for an excursion to Sleepy Bee this afternoon, where I will unveil my left-handed feeding skills. I should get a bib. 

Onward! 

15 February 2016

Monday

10:00 assault bike @ Z1
+
10:00 assault bike for max calories 

124 (+12)

Fran lung + internal bleeding... that will tide me over for a few months. I'm gonna miss this feeling. 

See ya on the other side. 

14 February 2016

13 February 2016

Saturday

AM
A1. Bear crawl, 5 x 10' forward + 10' reverse, slow & controlled keeping hips level; :30 rest
A2. Deadbug w/hands pressed into wall, 5 x 10 alternating breathing out hard each rep; :30 rest
B. Power clean, 16 x 1 - you pick the weight; begin a rep every :30
+
For time:
30 Assault Bike calories
150 double-unders
30 deadlifts, 125

PM
5 rounds steady:
500m row
5 banded glute-ham raises, slow & controlled
:60 front leaning rest on ground


AM
A1/A2. complete 
B. DNF 
+
6:29
+
10:00 Assault bike, easy 

PM
skipped, no time and no interest


Power cleaned 103 twice, and both times felt like a shock-wave reverberate through my shoulder when I caught the bar, so ditched this piece.  

Assault bike and deadlifts were great; double-unders were AWFUL today.  No set bigger than 20.  30 calories in just under 2:00, RPMs >60.  Deadlifts split 20/10.  I would have been fine to hang on to the bar for all 30, I don't really know why I dropped it, other than that was my plan going in.

I kind of figured that today would be my last training day, and was sad that it was so anticlimactic.  But then, Stephen asked, "what about Monday?" and I agreed to re-test 10:00 max cals on the Assault bike.  That's a much more appropriate send-off.  And, perhaps... a deadlift max?? Hmmmm?

12 February 2016

Friday

AM
3-5 sets very easy:
2:00 bike
:60 front leaning rest on ground
2:00 bike
:60 single-unders
+
15:00 mobility work of choice

PM
A. Alternating DB reverse lunges, 3 x 12-16 total; 2:00 rest
+
For 16:00:
Evens: 8 goblet squats
Odds: 8 ring rows
+
8 sets:
:60 Assault Bike @ 90% aerobic
:60 Assault Bike @ 50%


AM
skipped

PM
A. 55, 60, 65(12)
+
complete, 53lb kettlebell
+
complete 


Didn't decide until about 4:45pm whether I'd train today or not.  I mean, it's kind of like: what's the point? But also: what else would I do?

Had to switch to the fat dumbbells at 65; if we had skinny 65s, probably could have hung on for the full 16 reps.

Goblet squats were nice and fast.  Still no issues with ring rows.

Assault bike got tough.  Maintained >60 RPMs for the 90% minutes.

I hope you guys don't mind me just hanging out in the gym in my sling.  I don't know what I'd do with myself without the 20+ hours a week I spend at CSC.

11 February 2016

Thursday

OFF or easy aerobic recovery of choice

30:00 mixed AirDyne and mobility


Okay.  I guess this is happening.  This was the 3rd night this week that I've gotten less than 3 hours of sleep due to pain and/or anxiety, which is killing me more than anything else.  I'm so tired.  And people keep telling me I won't be able to sleep after surgery either, so that's depressing.

Not proud of how I handled yesterday.  I don't know what made it so emotional.  I mean, obviously it's an emotional thing and it's a big thing and there's a lot that will change.  Loss of independence. Needing to ask for help.  Not training.  Sitting out the Open.  Not working. An unexpected stressor was wanting my mom to come and meeting (unreasonable) resistance from my dad.  But also, the urgency startled me.  Was it really only a week ago that I thought Tim would laugh at me for being concerned, and that I'd still be able to do the Open in 3 weeks?  It seems like this thing went from "minor tweak" to "eh, probably best not to aggravate it" to "eh, better get it checked out" to "uh, you're having surgery" to "uh, you're having surgery at the first available appointment" really fast. 

I'll deal.  I'm dealing.  I can't imagine a better team of people managing the recovery/rehab, between Tim and Drew and Kirk and Stephen, and for that I'm lucky.  They won't find a more compliant/diligent patient.

Muscle-up by September 1.  Please?




10 February 2016

Wednesday

AM
30:00 Assault Bike @ Z1
+
10:00 mobility work of choice

PM
A. Safety bar squat, 8 x 3 @ 55% 1RM, 10X1 - emphasis on depth & speed; begin a set every :60
+
AMRAP in 10:00:
10 row calories - damper @ 1
15m walking lunge
45 double-unders
15m walking lunge
+
3 rounds not for time:
9-12 moderate reverse hypers
20/side unweighted Peterson step-ups


AM
(made up yesterday's RTW)
10:00 Assault Bike
1000m row
10:00 Assault Bike
1000m row
10:00 Assault bike
1000m row
10:00 Assault Bike
(60:00)
+
10:00 mobility

PM
subbed panic attack


Turns out: SLAP tear + inferior labral tear, with synovial fluid leaking out of the capsule and pooling outside the joint. I think he said 3 cysts, which are a complication of a labral tear? Rotator cuff looked a little irritated on MRI, but nothing concerning there. 

Surgery on Tuesday. Not given the option to defer. 

I didn't even get to show Tim how much it's popping out of place, I guess Drew's video was enough.

4 weeks in a sling, but starting 3x/week with Mobility Fit at 1 week post op.

Fuck.

09 February 2016

Tuesday

AM
30:00-60:00 round-the-world of choice

PM
A. Snatch-grip deadlift, 2-2-2-2, 31X1; 2:30 rest
+
8 sets @ high effort:
7 deadlifts, 155
7 glute-ham sit-ups
7 Assault Bike calories
:90 rest
+
10:00 mobility of choice


AM
(snow day)
30:00 AirDyne @ Z1
+
10:00 mobility

PM
A. 193, 213, 233, 243
+
0:48
0:47
0:48
0:49
0:51
0:52
0:55
0:55
+
complete


Snatch-grip deadlifts felt really good - I don't think I've ever done more than 225 before, so that was neat.  I really should be able to snatch more than 140.  Maybe in 2017.  Ugh.

HOLY SHIT, I was not prepared for how those 8 sets were going to feel.  OMG.  It's been a long time since I've been that messed up - ears ringing, nauseated, felt like my intestines were bleeding, tasted blood, the whole 9 yards.  The first 5 sets felt great, the 6th was tough, and the 7th and 8th were awful.  Speed on the glute-ham sit-ups slowed down in the 7th and 8th sets, and also couldn't push as hard on the bike (81-83 RPMs to start, down to 76-77 on the 7th and 8th sets).  Is it possible that I am just fitter than I used to be, and able to push harder than I used to, which is why this hurt so much?  Sounds reasonable.

Such a shame I'm going to be benched.  Fuck. 


08 February 2016

Monday

AM
30:00-60:00 round-the-world of choice or swim

PM
A1. Wrist flexion stretching, kneeling w/top of hands on ground and fingers facing toward feet, rotate locked elbows forward and lean back w/fingers pressed into ground, 2 x 10 reps w/short pause @ end range; :30 rest
A2. Wrist extension stretching, kneeling w/palms on ground and hands supinated so fingers facing toward feet, lean back w/fingers pressed into ground, 2 x 10 reps w/short pause @ end range; :30 rest
B. Safety bar squat, 3-2-2-1-1-1 all heavy, 20X1; 3:00 rest
+
8 sets:
:20 air squats
:10 rest
:20 double-unders
:10 rest
+
15:00 mobility of choice


AM
5 sets: 
5:00 Assault bike
walking lunge to GHD
15 hip extensions
walking lunge to erg
500m row
walking lunge back to Assault bike
(54:00)
+
MRI
+
Mobility Fit

PM
A1/A2. complete 
B. +170(3), +190(2), +200(1), +210(1)
+
complete
+
complete


Woke up at 2am filled with anxiety, which I still haven't shaken off.  I feel like I'm going to throw up, I'm so stressed out about this shoulder situation.  Had a full-on panic attack this morning at the MRI place, like heart racing and couldn't calm down, which I brought with me to Mobility Fit.  Kirk and Drew both thought I was overreacting, until I showed them what happens when I raise my arm over my head, and then they both gasped and said "WHOA."  Immediately, Drew checked on my insurance to see how many visits I had left (answer: plenty) - he said he's not a betting man but he guarantees that I'll be having surgery, and sooner rather than later.  Drew took a video of my shoulder dislocating and shot it to Tim, who responded within 10 minutes saying that the MRI hadn't come in yet, but that's a torn labrum.  Drew and Kirk spent a full 40 minutes trying to calm me down (oh, did I mention that I started crying?).  They're like "Don't worry, we do things differently, the recovery is much faster than you think," to which I responded "yeah, but how will I GET here?!"  I asked if there was any way that it would heal on its own, and they both almost started laughing, and were like "errrr... no."  So that was my morning.  I still want to hear it from Tim.  I'm terrified that either 1) the MRI will show nothing, and he'll say there's nothing he can do, or 2) the MRI will show that it's really, really fucked, and he'll say there's nothing he can do.  At this point, I'm almost okay with having surgery if that means it will be fixed.  Two more days.

I still don't understand how this happened.  Was it really just a freak thing?  Is my luck really THAT shitty?  No one who started at CSC has had an injury bad enough to require surgery (except for the obvious, sorry Stevo, you still win) - and now this will be my second surgery within a year.  What the actual fuck.

Totally overshot on the safety bar squats... I wanted to hit 200 for 2 and chickened out, then BARELY made 210 for 1 - and I don't think it's even possible to bail out of these, so I don't know how to make these heavy but doable.  Should I have asked for a spot? Wore Olys and a belt, but no sleeves.  Sorry for messing up the rep scheme.

Air squats felt good, I didn't count all the rounds, but the ones I did count were 20 reps in 0:20.  Really tried to bury the depth.  Double-unders were shit today, only one round was unbroken for the full 0:20.  Didn't count reps.

07 February 2016

Sunday

long, unplugged hike

mobility 
+
shoulder stuff 
+
12:00 assault bike, super easy 
+
31:00 @ Mt. Airy Forest 


06 February 2016

Saturday

AM
A1. Bear crawl, 5 x 10' forward + 10' reverse, slow & controlled keeping hips level; :30 rest
A2. Deadbug w/hands pressed into wall, 5 x 10 alternating breathing out hard each rep; :30 rest
B. Power clean, build to a moderate single in 8:00
C. Dead hang to inverted, accumulate 5-10 controlled singles; rest as needed
+
For time:
5 deadlifts, 215 - set up women's bar w/1 45 & 3 15s on each side, then take off a 15 each set
50 double-unders
10 deadlifts, 185
50 double-unders
15 deadlifts, 155
50 double-unders
20 deadlifts, 125

PM
3 rounds for time @ 85%:
1000m row
:90 front leaning rest on ground


AM
A1/A2. complete 
B. 143, no gear
C. skipped 
+
4:23

PM
18:55


Shoulder was fine on the bear crawl and deadbug.

Stayed very cautious on the power clean.  No pain or popping out of place when cleaning, but I can't flip the bar over and return it to the hang without it slipping out of place.  The pull felt super easy at 143, right into the neck.  Hesitant to catch anything heavier than that.

Dead hang to inverted sounded like a bad idea in light of the current sitch. 

For time piece was kind of fun.  Deadlifts unbroken until the set of 20, split that 10/10 with a VERY short rest (one breath).  Tripped on the first set of double-unders at 32, the other two sets were unbroken.  Probably should have moved faster, I was kind of disappointed to see my time was over 4 minutes.

Kind of enjoyed having a second session that was a little more than Z1. Rowed at 2:07-2:09. First two FLRs broken 0:45/0:45, third one in 3x 0:30. Shoulder was just sore and achy, nothing sharp and no instability here. 

Intended to do shoulder stuff after the PM, but decided against it - shoulder is fucking pissed right now. My last two days at work have been insane, like nonstop experiments which require my right arm, maybe that's what is making it worse. It's a super deep ache through the joint itself, worse in the front. I kind of feel like digging up the Oxys from my knee surgery... 

I'm trying not to panic that it's now been 2 full weeks of rest, rehab, and anti-inflammatories and, if anything, it's getting worse. 

05 February 2016

Friday

AM
3-5 sets very easy:
2:00 bike
:20-:30 handstand hold
2:00 bike
:30/side plank
+
15:00 mobility work of choice

PM
A. Alternating DB reverse lunges, 2 x 16-20 total; 2:00 rest
B. Strict pull-ups, accumulate 15-30 solid singles according to feel; rest as needed
+
For time @ high effort:
1000m row
50 thrusters, 33
30 ring rows, strict w/tough set-up
+
8 sets:
:45 Assault Bike @ 90% aerobic
:45 Assault Bike @ 50%


AM
4 sets, subbed FLR for side plank
+
skipped the mobility
+
shoulder stuff, 2 sets, same as yesterday

PM
A. 50, 55(20)
B. 2 singles, DNF 
+
10:12 at half-assed effort 
subbed goblet squats, 35lb
+
complete


Denial: "I did a handstand push-up, and it didn't hurt nearly as much as last week! Let's cancel the appointment, it'll heal on its own." 
Anger:  "This is fucking stupid.  I literally JUST recovered from knee surgery, oh and also I broke my thumb in a freak accident, and now my shoulder is fucked up, like really fucked up, like it-won't-stay-in-its-goddamned-socket fucked up."
Bargaining: "Well, if I need surgery anyway, maybe I can just train on it through the Open? I did that with my knee and it turned out fine!"
Depression: "Training while injured is lame and I can't imagine being healthy enough to compete in the Open in 3 weeks, I may as well just stop trying." 
(I think we're going to be stuck in the Depression stage for at least the next 5 days)


Today was awful.  Long and shitty day at work, and didn't get to the gym until almost 7.  Came really close to blowing off the whole day - my shoulder was aching and I had zero interest in anything high-effort.

Lunges were okay, limited by grip (duh).

Shoulder pops out at the initiation of the pull from a dead-hang.  Shoulder also pops out when raising my arm to just past my ear (although it does not on the static handstand holds...those are totally fine).  Two reps and called it, this is scaring me.

Shoulder pops out at the top of the thruster.  No pain at all in the press, but can't lock out at the top and keep my humerus in place.  Two reps and called it, this is really scaring me.

Felt sorry for myself on the baby Jackie piece, and just didn't feel like giving high-effort.  Row done at 4:09.  Dropped the kettlebell at 15/30/40/50 (lame).  Initially set up the rings way too challenging, after 10 reps I ditched the box and put feet on the floor (still tough, sets of 3).  No pain or popping out of place with the horizontal pulling, shoulder tolerated the row and ring rows just fine.

The Assault bike and I are becoming friends, though.  90% aerobic is a solid 62-66 RPMs.

I didn't notice my shoulder popping out at ALL last week, I wonder if the tape from Balza was actually doing something?  Can I just construct a shirt out of KT tape?  Or, because it hurt a fair bit worse last week than it does right now, I just wasn't moving it around as much.  Or, Emily suggested that perhaps Tim's maneuvering it around made it more susceptible to move around... except that the first time I noticed it was on the pull-up before I saw Tim.  I'm glad I tested the pull-up, I think it gave Tim important information.  It would have sucked if I tested a pull-up the day after I saw Tim and then had to make a repeat visit a week later, and this whole process of waiting and not knowing would just be delayed.  Bottom line: this is alarming.


04 February 2016

Thursday

OFF or easy aerobic recovery of choice

AM
40:00 mixed AirDyne and mobility

PM
3 sets:
10 each As/Ts/Ys, 1lb/hand 
10/side 4 position DB external rotation, elbow at side, 3lb
10 scap push-ups from knees
10/side single arm raises from scap push-up position
8/side DB external rotation, 30X0, elbow on knee, 8lb
25 banded shoulder press, red band
+
mobility 


Shoulder feels achy pretty much constantly, but nothing sharp. Tested another pull-up to see if what I felt yesterday actually happened. It did. Also, it feels unstable just moving it around, and I can make it slip out of place on command. But, it doesn't hurt! Or, I should say, when it slips it doesn't hurt any worse. What does that mean? 

6 more days to worry about it. Not knowing is the worst. 

03 February 2016

Wednesday

AM
30:00 Assault Bike @ Z1
+
10:00 mobility work of choice

PM
A. Safety bar squat, 12 x 3 @ 50% 1RM, 10X1 - emphasis on depth & speed; begin a set every :60
B. 1-arm DB row, 3 x 10/side light/moderate; :60 between sides
+
AMRAP in 10:00:
10 Assault Bike calories
30 double-unders
50m Farmer's walk, 53/hand
+
3 rounds not for time:
10-15 light reverse hypers
15/side unweighted Peterson step-ups

AM
complete
+
shoulder stuff, 2 sets, same as yesterday

PM
60:00 @ Mobility Fit 
+
A. complete, +90
B. 25, 30, 35
+
4 + 10 calories 
+
complete
15 @ 90 across
stacked 2x 45, 2x 35 plates

Safety bar squats felt excellent today. I don't know what I was doing differently, but felt much more confident.

Dumbbell rows were fine. 

Double-unders were SHIT today. So annoying. Most sets broken 3 times. All farmers walks unbroken, no prob. Assault bike was good, 66 RPMs on the first 4 sets, and somehow managed to hit the final 10 calories in 0:30. 

Quick Q: WHY ARE THE PETERSON STEP UPS BACK? Just kidding, they weren't as bad as I remembered. 

Saw Tim today. I'm glad I didn't cancel the appointment, because while the pain is significantly decreased from where it was, something alarming happened this morning. I tested a kipping pull-up and felt something large "slip" in my shoulder. I've never felt anything like that and it terrified me. Fast forward to my appointment with Tim, and one of the first questions he asks is if I've had any popping, locking or catching mechanical symptoms. He tested a bunch of things and isn't all that worried about rotator cuff- it was probably just pissed off and taking the last 12 days off, coupled with the PT  and the ibuprofen is taking care of that. But, he said he is concerned about labrum. He did another test where I was lying on my back and he could pop my right shoulder in/out of place, whereas the left was solid as a rock. MRI scheduled for Monday, and he was pretty casual about "well we'll just fix it, maybe now or maybe later." Apparently it could be like a meniscus and the repair can wait, and he didn't count me out for the Open just yet. Just totally depends on what he sees on the MRI. And then he says, "Don't freak out!" Too late. 

Saw Kirk and Drew immediately after that and was pretty mad / sad. They both did another assessment and both independently said there were some concerning red flags about stability, although neither of them was able to reproduce the popping out of place. (It was so painful at my first assessment that we didn't get far in testing these things). They both tried to talk me off the ledge, saying that rehab with them is totally different than normal rehab, and the recovery is surprisingly fast. Which I totally get and appreciate, but it fucking blows that I'm in this position to begin with. And after my knee scope, which was totally, totally minor, it still took months to get back to 100%, so I'm really scared. 

Okay. There's not much else to say on the matter until Wednesday when I go back to see Tim for the results. Keeping up with the PT, ibuprofen and ice, and trying not to think about worst case scenarios. Easier said than done. 

02 February 2016

Tuesday

AM
30:00-60:00 round-the-world of choice

PM
A. Snatch-grip deadlift, 3-3-3, 31X1; 2:30 rest
B. 1-arm DB overhead carry, 3 x 20-25m/side; :60 between sides
+
5 sets:
8 deadlifts, 125
16 row calories, damper on 1
8 glute-ham sit-ups
2:00 rest
+
10:00 mobility of choice


AM
3 sets: 
3:00 Assault Bike
400m jog
500m row
100 single unders, heavy rope
(36:00)
+
2 sets:
10 each As/Ts/Ys, 1lb/hand
10/side 4 position DB external rotation, elbow at side, 3lb
10 scap push-ups, from knees
10/arm single arm raises from scap push-up position
8/side DB external rotation, elbow on knee, 8lb

PM
A. 153, 173, 183
B. 25lb across 
+
1:51
2:00 (erg malfunction)
1:51
1:47
1:45
+
complete


Okay, so last night, I was thinking that it might be a little overkill to see Tim.  I decided that I wanted to test a handstand push-up again this morning to see if my shoulder was really still bothering me all that much.  And... it was almost pain-free! Consulted with Stephen and Kirk, and decided to keep the appointment with Tim for tomorrow just to be safe, but probably won't do any imaging or follow-up if things continue to improve.  Feel like I dodged a bullet, I've spent the last 10 days thinking I'd never do a muscle-up again.

Snatch-grip DL was tough on the grip.  Can't imagine ever snatching that.

Shoulder felt a little twingey on the first overhead carry - realized that I was trying to externally rotate my arm so my thumb was facing back and the dumbbell was in a straight line parallel to my feet.  If I didn't externally rotate, and let the dumbbell hover a little more neutrally (not totally horizontal, but maybe like 30 degrees), it was totally fine.  Kept the weight light.

5 sets felt really good.  Deadlifts AFAP.  Rowed between 950-1000 cal/h, which felt like max speed with the damper at 1.  Reached back with the left arm only on the glute-ham sit-ups, tried once with the bad shoulder and it was a bit uncomfortable.

Discovered during the mobility portion that I have really limited internal rotation on a sleeper stretch on the bad shoulder... doesn't really hurt all that much, just doesn't go past 45 degrees (left goes about 1" from the ground).  Hmmm.

Skyped with Mike.  We're not changing anything, assuming that the volume and intensity will pick back up a bit as my shoulder improves... 



01 February 2016

Monday

AM
30:00-60:00 round-the-world of choice or swim

PM
A1. Wrist flexion stretching, kneeling w/top of hands on ground and fingers facing toward feet, rotate locked elbows forward and lean back w/fingers pressed into ground, 2 x 10 reps w/short pause @ end range; :30 rest
A2. Wrist extension stretching, kneeling w/palms on ground and hands supinated so fingers facing toward feet, lean back w/fingers pressed into ground, 2 x 10 reps w/short pause @ end range; :30 rest
B. Safety bar squat, 3-3-2-2, 20X1; 3:00 rest
+
For time:
100m heavy sled drag
75 air squats
50 Assault Bike calories
+
15:00 mobility of choice


AM
60:00 mixed AirDyne and mobility
+
60:00 @ MobilityFit, all shoulder stuff 

PM
A1/A2. complete 
B. +120(3), +140(3), +160(2), +170(2), no gear
+
10:21 with 180 on the sled 
(50 calories in 4:18)
+
complete


I'm so over being injured.  This sucks. 

Saw Kirk this morning.  He suggested that, since I have decent health insurance, I should go ahead and get some imaging done on my shoulder, just so we know what we're dealing with, what kind of timeline to expect, and how aggressive we can push it leading into the Open.  He doesn't think there's going to be anything severe, but he said that if I'm still having significant pain in another week or two, I'm going to wish I had gotten the MRI sooner and not be in the dark so close to the Open.  Being a scientist, I guess more data is always better, and I don't have a copay, so there's really no harm.  Made an appointment with Tim for Wednesday.  Silver lining, I guess, hehe.

Really not a fan of the safety bar. Because there's no way to bail, I'm hesitant to go heavy.

Alternated forward/backward every 25m.  Broke the air squats into 3 x 25, and just paused long enough to shake things out.  Felt good with the effort on the assault bike, maintained 56-60 RPMs through 45 calories, and sprinted the last 5.  That made me want to vomit and poop my pants at the same time.  Gross.