Hammy – Hamstring had been feeling good, but went too hard on squats and woke it up.  Not bad, again – will do upper body only on Tuesday and it should be good to go full bore by Thursday.


Back – 7.27 workout seems to have resolved the lower shoulderblade soreness.  Still get the occassional tingle/tightness below the pec when I slouch just right, but it feels like this is all resolving.

Need to decide whether to go back to BJJ this week or next.  Will see how I feel tomorrow AM.


7.27.2013 – Crossfit

July 27, 2013

Front squat:  1×5 @185.  Woke the hammy back up so dropped back down to 95 for final set.  Too bad – felt really strong – easily could have gone up another 20 and hit a PR on front squat.

KB swing:  3×10 @32kg
3 Rounds:
Run 400 Meters
12 Push Press
21 Kettlebell Swings

95 lbs PP, 24kg KB :  13:36

Had to break the PP sets up – goal next time is to go straight through.

Push Jerk

Chose the wrong training partners.  Maxed at 135, tons left in the tank.

AMRAP 12 minutes:
5 Barbell Thrusters
7 Knees to Elbows
9 Burpees

Pulled my left hamstring on the first set of thrusters (@95lbs).  Dropped thrusters.  Fucking sucks.

Lifting seems to have helped, I guess.  Some pressure in the back, more towards the usual spot, which is disconcerting.  More troublesome/interesting/curious is that the pain that was below my shoulderblade has seemed to migrate around to the muscles in my chest underneat my left pec.  If I slump in my chair, it starts to tighten and tingle.  Coupled with occasional muscle twitches in my shoulder.

Trying to decide whether to schedule a visit to Kobrine.  That’s probably the smart thing to, but I’m not sure I want to hear what he has to say.

7.23.2013 – Crossfit

July 23, 2013

Press:  5@ 95, 115, then a declining set of 4 at (120, 115, 2×95)

Ring rows:  4×8, slow and controlled
On the minute x 10 minutes:
5 Hang Full Dumbbell Cleans
15 Double Unders

35lbs on dumbells.

This was probably the most frustrating sweat I’ve had.  Couldn’t get the double unders going, completely lost sync with the clock, had shit form on the cleans.  Blah.

7.20.2013 – Crossfit

July 20, 2013

Sumo Deadlift – 2×5@275

3 Rounds, for time:
20 Burpees
2KB Rack Walk (fence + back)
1 Sled Push

Rest 2 minutes b/t rounds

Rack walk with 20kg kbs; 100lbs on sled

No idea how long it took – thought it was two rounds instead of three and so had a nice long rest.  Was still sucking wind bigtime.


Deadlift seemed to help back out quite a bit.  Took a good day for things to twinge again.

After a relatively light crossfit workout and a very light BJJ class, with absolutely no acute event,my back tightened up on the left side.  The pain was a dull ache, similar in character to the pain I had from the herniations, but not nearly the level of intensity.  Lower – below the left shoulder blade, not between the shoulder blade and the spine (i.e., “the usual spot”)  But enough to be disturbing. 

Pain was primarily below the left shoulder blade.  Felt a bit like a pulled muscle, esp. as it increased when I arch my back bending forward.  Accompanied by increased, but still minor, numbness in the left forearm and hand – started as primarily thumb (has migrated more to thumb/forefinger), and left shin/foot (middle toes).  No noticeable reduction in strength.

Have seen Adam four times starting on the 26th.  Adam is, so far, convinced it’s muscular, not disc related.  Needled the heck out of my neck and back, which provided some relief, but did not resolve situation.  Can go for long periods without really noticing it, but if I sit wrong (slump) or move just right I get a reminder.

Didn’t do any exercise until July 13 – Adam thought the movement/activity might help.  Has to a certain degree.  There’s no discomfort/pain while lifting.

As of 7.18.2013, things are as follows.  The usual spot between the left shoulder blade and spine is generally quite tender, but only very occasionally twinges sua sponte.  Some discomfort below left shoulder blade, wrapping around under the armpit into the side of the chest.  Occasional twitching in bicep and muscles underneath armpit (left side of trap) after a workout.

If this were to continue forever it would be fine – it’s not in any way debilitating, and only occasionally distracting for a moment.  Very concerned about whether it makes sense to go back to BJJ.  Maybe that will stretch out whatever is tight.  Maybe I have a partially herniated disc and BJJ would push me into another ACDF.  Will discuss with Adam whether it’s time to see a neuro and get an MRI.

Very frustrating – I just want to train.


7.18-2013 – Crossfit

July 18, 2013

Push Jerk
Maxed at 155 lbs.  Got one rep, one fail at 165.
2 Sets:
Sprint 50 Meters
Sprint 100 Meters
Sprint 150 Meters
Recovery between sprints is the walk back to the starting line; recovery between sets is 3 minutes

Total time:  10:30.

7.16.2013 – Crossfit

July 16, 2013

Back from KC for TNT JO.

4 x Dumbbell Snatch

2 x Box Jump Combo

Went from 35 to 65 lbs.  Max box jump was 4x45lb plates on a 24″ box – 37 inches.

AMRAP 10 minutes:
25 Double Unders
15 Push Ups
10 Knees to Elbows

One k2e short of 4 rounds.

7.13.2013 – Crossfit

July 13, 2013

First day back after babying back.

Push Jerk
Maxed at 135

5 Rounds:
7 Dumbbell Clean & Jerk
7 Box Jumps
14 Kettlebell Swings

45 lbs on dumbells, 24kg on kettlebell