It's challenging to design WODs which do not incorporate much lower body movement (weighted or not) and I would love to see some suggestions. Here are some WODs I've programmed for myself recently (besides the ones I've posted already):
WOD 4
Strength work:
Bench
MetCon:
1000 m row
30 situps
30 pullups
30 situps
30 kb swings
30 situps
30 alternating kb hang clean and press (15/side)
30 situps
1000 m row
WOD 3
Strength work:
Press
MetCon:
3 rounds of
7 pullups
11 clapping pushups
500 m row
As you can see, the extent of the leg work I'm comfortable with outside of PT is limited to rowing and slight dip drives (kb hang clean, push press, etc). Tonight's WOD will include some kind of press work with a MetCon which includes pushups, body rows, and toes to bar in some way.
The suggestion box is now OPEN!
Showing posts with label injury. Show all posts
Showing posts with label injury. Show all posts
10.08.2010
9.27.2010
Phoenix Rising
I'm back! Kinda...
My orthopedic surgeon has prescribed me 18 more PT sessions but I'm starting to feel much more comfortable with my situation. I've hit full ROM in my quad/knee with some moderate stress/tension. My therapist said while stretching me out that she wouldn't know that I was having issues if it weren't for my facial expressions.
Today I performed some ladders, below parallel body weight squats, and jumps on the shuttle (my first power movement!). It doesn't sound like much but my recovery period may only be 6 to 9 months instead of the full 12.
I know it's been awhile since I have posted but there are a number of things I have in mind that I'd like to post about including my own upcoming progress (including pictures). My first full workout may be tomorrow night at East Bank Club...
My orthopedic surgeon has prescribed me 18 more PT sessions but I'm starting to feel much more comfortable with my situation. I've hit full ROM in my quad/knee with some moderate stress/tension. My therapist said while stretching me out that she wouldn't know that I was having issues if it weren't for my facial expressions.
Today I performed some ladders, below parallel body weight squats, and jumps on the shuttle (my first power movement!). It doesn't sound like much but my recovery period may only be 6 to 9 months instead of the full 12.
I know it's been awhile since I have posted but there are a number of things I have in mind that I'd like to post about including my own upcoming progress (including pictures). My first full workout may be tomorrow night at East Bank Club...
8.02.2010
One step closer...literally
Saw my orthopedic surgeon again today. I've got one more week until I can begin physical therapy. At this point we've opened the brace up to the full 120 degrees and I am allowed to walk with it unlocked. Here comes the best part: once physical therapy begins...NO MORE BRACE.
The doc said I'm well ahead of the curve but we should give it the full six weeks before beginning the PT (which will last six weeks @ 3x / week). Hopefully by the end of PT I will have full range of motion and some semblance of strength (at least body weight squatting???).
The doc said I'm well ahead of the curve but we should give it the full six weeks before beginning the PT (which will last six weeks @ 3x / week). Hopefully by the end of PT I will have full range of motion and some semblance of strength (at least body weight squatting???).
7.19.2010
Turn me loose, Doc!
Saw the orthopedic surgeon again today. Two more weeks in my monster leg brace then it's off to physical therapy. Looks like PT will be about three months long (maybe less for good behavior }:) ). I'm making solid progress and we've opened up the brace to 90 degrees.
I tried to get a reason for why this might've happened but he didn't really have an answer for me. He said it was probably just the strength of the quad overpowering the tendon. So...don't be afraid to continue cleaning...
Tip of the Day: Deadlift
Your hips should not rise and your legs should not begin to straighten before the bar moves. If your hips have begun to move upwards before the bar does, then you are not being efficient! You are moving your body without moving the weight and are wasting energy. Once your legs start to straighten out before moving the bar, you have completely taken them out of the lift and are using only your back. Danger!
I tried to get a reason for why this might've happened but he didn't really have an answer for me. He said it was probably just the strength of the quad overpowering the tendon. So...don't be afraid to continue cleaning...
Tip of the Day: Deadlift
Your hips should not rise and your legs should not begin to straighten before the bar moves. If your hips have begun to move upwards before the bar does, then you are not being efficient! You are moving your body without moving the weight and are wasting energy. Once your legs start to straighten out before moving the bar, you have completely taken them out of the lift and are using only your back. Danger!
7.16.2010
"The Incident"
Four weeks to the day, I was pursuing a PR in the squat clean and tore my right quadriceps tendon on the second pull of 255 pounds. Not minutes before this had I set a PR of 245 with ease. Having been completely warmed up (sweating profusely of course) and executing with proper technique (again, this was not even on the squatting portion of the lift), the force of extending my hips and knees while driving my heels into the ground was enough to tear the tendon 3/4 off the patella and 5 cm up longitudinally. This, indeed, was a "freak" incident.
Surgery was held 6 days later (3 weeks previous to yesterday) by the orthopedic surgeon for the Bulls and White Sox. I'm currently in a recovery period for 6 weeks until I can bend my leg up to 90 degrees. Recently, I have returned to the gym to keep myself active but keeping to only upper body movements. Physical therapy will start within the next couple weeks for who knows how long.
I am remaining positive and seeing progress every day.
Last night, I vowed I would be ready and able to compete in sectionals in the spring of 2011. A lofty goal, but a goal nonetheless.
Just watch me...
Surgery was held 6 days later (3 weeks previous to yesterday) by the orthopedic surgeon for the Bulls and White Sox. I'm currently in a recovery period for 6 weeks until I can bend my leg up to 90 degrees. Recently, I have returned to the gym to keep myself active but keeping to only upper body movements. Physical therapy will start within the next couple weeks for who knows how long.
I am remaining positive and seeing progress every day.
Last night, I vowed I would be ready and able to compete in sectionals in the spring of 2011. A lofty goal, but a goal nonetheless.
Just watch me...
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