Crossfit???

Quick question for Crossfitters.....I was thinking about joining a club in a couple months, but I had shoulder surgery about 2 yrs ago. Im back to my normal lifting strength, I can do about 25 pullups, but I was recommended to stay away from bench pressing a lot of weight and not any overhead lifting by my PT. So I listened and im fine now no issues. From a lot of the videos I see theres a lot of over head squats and those type of movements....should I just forget it? Or can you work around issues?

 

Go with a weight that is comfortable for the overheads. Thats the great thing about crossfit. If you go with a weight that you feel is light, you tend to do more reps and still smoke yourself.

 

just scale it down to what you can do. over time you will get stronger and be able to go up. if not like others said use a lite weight and do more reps either way you will get a good work out

 

Did my first bar muscle up today! First time ever trying and got it on my second rep, woot! It was actually pretty easy, I had just never tried because I didn't think I would be able to from watching lots of others at the gym that I think are in better crossfit shape not being able to get them. Goes to show you never know til you try. Rings are next.

 

Spoiler Alert! Most Physical therapists don't know what they're talking about. Haha. I have help train several athletes in CrossFit that have had shoulder surgeries in the past. I've always heard them start out by saying "I can't do that" and proceed to say something about what their PT told them. Don't use it as a crutch (not saying you are). When coming back from any injury, the point is to develop or re establish lost strength, while attempting to create better mobility through the joint in order to prevent the injury from reoccurring. CrossFit does just that. Any good coach will be able to realize your need for scaling movements and should be able to assist you with mobility patterns, and strength cycles to help you rehab and get you to where you want to be. If your serious about joining or just curious, take a look at mobilitywod.com K -Star has some great mobility wods for the shoulder. Having better mobility increases your stability which in turn increases your strength and growth. Hope it works out it you.

 

Sweet! Now it's time to link them. Your basically doing a groin to bar pull-up with a turnover. As you come down, at the point where your chest is getting to the bar, remember to fire away as you would a kipping pull up. This will help you load for the next. When you move to the rings, work the turnover before jumping up there. That's the sticking point for most people. Lower the rings so you can sit on the ground and learn how to "shoot" your head through and stabilize the shoulder joint. Gymnasticswod has a great video on the ring muscle up progression.

 

Thanks for the ring tips, I may give them a go today, as they will be part of the Rx+ workout, with regular dips on the Rx one.

 

Once I get my strength back I'll definitely try this. I've tried doing muscle ups by watching other people but it's always the little tweaks that aren't visible that count.

 

Tabata dead lifts at 315.....

 

http://www.tacomaworld.com/forum/sports-hobbies-interests/201127-official-runners-thread-35.html

On my "runners" thread.

 

Yesterday's WOD. We re-did Open WOD 12.3.
18 min AMRAP
15 Box Jumps 24"
12 Push Press 115lbs
9 Toes to Bar

I got 8 full rounds plus 24 reps. I'll take it, it was my 4th day in a row. Tied for the best score of the class and the day so far. This other guy and I were just battling back and forth. It's the hardest I've pushed myself in a long time.

 

Did "Angie" on Saturday.

100 pull ups (started with one band, then two bands... finished with four, all green! :O)

100 push ups (70 done right, 30 "modified". Done in sets of 20 or ten)

100 sit ups

100 squats

Time was 28:07

 

Signed up for the Crossfit Games Open. First workout comes out on Wednesday and must complete by Sunday. If you're signed up, lets see your times on TW, might bring a little more competitive spirit to this thread.

 

Yeah, they told us about it, but I'm afraid that it may interfere with my running. Have not decided yet.

 

Who's ready for the first WOD! 135lb snatch is pretty heavy . . .

MEN - includes Masters Men up to 54 years old
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
75 pound Snatch, 30 reps
30 Burpees
135 pound Snatch, 30 reps
20 Burpees
165 pound Snatch, 30 reps
10 burpees
210 pound Snatch, as many reps as possible

WOMEN - includes Masters Women up to 54 years old
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
45 pound Snatch, 30 reps
30 Burpees
75 pound Snatch, 30 reps
20 Burpees
100 pound Snatch, 30 reps
10 burpees
120 pound Snatch, as many reps as possible

 

Yeah, this is gonna be a mother! Unfortunately for me, I tore a muscle in my rotator cuff 2 weeks ago and the biggest issue I have is doing cleans and snatches. I have a feeling that my "open" is going to be short lived this year due to injury. I'm having an MRI tomorrow morning to get the full story, if they tell me its nothing serious, I'll give the WOD a shot on Saturday. Either way, 135lb and 165lb are heavy for a snatch, especially with that many reps.

Crazy

 

In last years snatch ladder I was able to get 165 once. But after a bunch of burpees and snatches it will suck.

 

I just did the open wod . I have never done 135 pound snatches but i made it through 26 of them. So 126 for me... I am going to retry it Sunday i think i can get to 150.

 

Nice! I hadn't either, and got 11 of them up for 111 score. Not sure I had too many more in me though.

 

Took me almost 8 minutes to get 2 at 135 so my score is 102. I had the 75 done at 5:41