Like an idiot, tried to forward roll out of an omoplata on Friday during my last training session in a month long string.  Didn’t tuck head to side, got caught with my weight on my neck, felt some crackling up high.

Back/shoulder has tightened up again – it’s pressure, not pain, in the same old spot.  Occasional tingling in the fingers/tricep, muscle twitches in the back, lat, and forearm.

I don’t think I herniated another disk, but instead stretched out/irritated the same nerve.  So stupid.

Worth noting that what really seemed to resolve the post-surgery issue was a combination of dry needling and massage.    So, got a quick massage from David today, have another scheduled for Monday.  Will hit the ibu, lift weights instead of roll, and generally take it easy.  Hopefully this will follow the same pattern as before and settle out over a period of weeks or months.

On the bright side, lower back feels pretty damn good.  David is a wizard.

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8.15.2014 – Crossfit

August 16, 2014

21-18-15-12-9-6-3
Thrusters @ 95
TTB

22:20. Felt better as time went on.

8.14.2014 – Crossfit

August 16, 2014

At Crossfit obx

Dead lift
10-9-8-7-6-5-4-3-2-1

Fucked up my metric math. Started at 155, ended up setting a 1RM of 331. Felt easy.

Dont remember the Metcon

8.13.2014 – Ride

August 16, 2014

22 mile ride with Sharon. 17.4 mph average. Back tightened up, sort of a problem.

8.12.2014 – run

August 12, 2014

5.2 miles, 8.24 pace, 43:45 total

8.11.2014 – Crossfit

August 11, 2014

At Crossfit OBX

Front squat

1×3 @ 225, 177, 3×3 @ 199

Metcon

3 min handstand
100 air squats
50m handstand walk
100 air squats
30 hspu

Subbed shoulder touches for HS walk, box push-ups for hspu

7.31.2014 – Crossfit

August 1, 2014

Lift

Wendler Squat:
Cycle 5, Week 3 (5@75%, 3@85%, 1+@95%)

1×5@190; 1×3@220; 1×2@245 (PR)

Metcon

3 Rounds
Run 400 m.
10 CTB
40 Doubles

15:37

7.30.2014 – Crossfit

August 1, 2014

Lift

Wendler Press:
Cycle 5, Week 3 (5@75%, 3@85%, 1+@95%)

5@90, 3@105, 3@115

 

Metcon (4 Rounds for reps)
4 rounds:
1 Min. Row for Calories
1 Min. Waiter Walk (KB) length of mats=1
1 Min. KBS 53/36
1 Min. Sit Ups
1 Min. Rest
Keep a running count per round
312 total.  Forearms on swings were the limiting factor.

 

7.29.2014 – Crossfit

August 1, 2014

Lift

Power Clean

1×5@95, 125, 145

Metcon

 

Bear Complex (5 Sets)
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press

Each combination of the five movements is considered one repetition.  You will be completing 7 repetitions in one set, increasing the weight, and then completing a total of 5 work sets.  This is not a timed workout, this is for max weight only.  Rest as needed between sets, but try to not let the bar touch the ground during your 7 reps.

 

1×7@45, 95, 105; 1×3@115

Rather missed the part about not putting the bar down during the sets of 7.  Next time start at 75lbs, go up by 10s.

7.28.2014 – Crossfit

August 1, 2014

Lift (only)

Wendler Bench:
Cycle 5, Week 3 (5@75%, 3@85%, 1+@95%)

5@125, 3@140, 6@165