My CrossFit Log

[SociallyChallenged]

ok this was most likely a subluxation then. i was able to move it right after it got fixed. it was definitely sore the next few days but it was still usable. on occasion, while moving it afterward, there would be a couple of not very painful but sharp, quick pains like something was correcting itself. and now that doesn't happen anymore but it still makes some clicking sounds on occasion.

EDIT: also, i realize the injury occurred on the negative part of the snatch balance while returning the bar to my shoulder. my question is, how do i perform that movement without risking re-injury? or should i just avoid that movement altogether?

You need to make some really significant changes to your scapulothoracic and glenohumeral mobility - you need to make your shoulders more mobile. The problem is, when people just stretch for an overhead position, a common compensation (when you don't have the proper inferior glide) is for the humerus to glide anterior and inferior. The problem is? That's the most common movement that results in dislocation because there's not great ligamentous support that direction. I'd suggest doing a lot of mobilitywod.com stuff. That means posterior glides, stretches for IR, ER, shoulder extension, flexion, etc. There's a ton of shoulder stuff on Kelly Starrett's mobilitywod site and I think you've gotta get to it. Personally, I think snatch balance is not very useful for the risk you take when doing it. It's great for Oly lifters, but more complicated than the average crossfitter needs. I personally wouldn't do it anymore. Completely non-functional and sport-specific.

 

[blackdogdeek]

You need to make some really significant changes to your scapulothoracic and glenohumeral mobility - you need to make your shoulders more mobile. The problem is, when people just stretch for an overhead position, a common compensation (when you don't have the proper inferior glide) is for the humerus to glide anterior and inferior. The problem is? That's the most common movement that results in dislocation because there's not great ligamentous support that direction. I'd suggest doing a lot of mobilitywod.com stuff. That means posterior glides, stretches for IR, ER, shoulder extension, flexion, etc. There's a ton of shoulder stuff on Kelly Starrett's mobilitywod site and I think you've gotta get to it. Personally, I think snatch balance is not very useful for the risk you take when doing it. It's great for Oly lifters, but more complicated than the average crossfitter needs. I personally wouldn't do it anymore. Completely non-functional and sport-specific.

yeah i was pretty much planning on not doing it anymore.

 

[blackdogdeek]

120904 -

strength:

split press 7x3: 45-55-65-75-85-95-100x

wod:

every minute on the minute for 12 rounds

3 power cleans @135#
3 fronts squat @135#

 

[blackdogdeek]

120906 -

strength:

2RM clean:

max: 155# (i failed on the second one @165# so my 1RM is now 165# which is a PR; i guess my whole30 diet didn't negatively impact at least this movement )

wod:

as many rounds as possible in 10 minutes of:

2 cleans @2RM (155#)
4 jump over small box
6 knees to elbows

total: 11

 

[blackdogdeek]

120907 -

strength:

3RM push jerk

max: 145#

wod:

5 rounds for time of:

pick one of these to start each round:

4 tire flips, 20 wallballs 10#, 20 burpees, 20 calorie row, 400m run

then

7 kettle bell snatches right arm 16kg
7 pushups
7 kettle bell snatches left arm 16kg
7 pushups

time: 11:21

 

[blackdogdeek]

120910 -

strength:

5 front squat 135# + 1 box jump 36"
5 front squat 135# + 2 box jump 36"
5 front squat 135# + 1 box jump 36"
5 front squat 135# + 2 box jump 36"
5 front squat 135# + 1 box jump 36"

3x3 front squat bottom to parallel 95#

wod:

as many rounds as possible in 15 minutes of:

3 bent over row 95#
5 barbell facing burpees
7 kettle bell swings 20kg

total: 14 + 1 kb

 

[blackdogdeek]

120911 -

strength:

7x3 good mornings

45-65-85-95-115-125-135

wod:

every minute on the minute for 12 rounds:

3x full snatch 85#

then afterward 400m run

 

[blackdogdeek]

120912 -

strength:

split squat 4x4 16kg kettle bell

wod:

4 rounds for time of:

400m run
7 strict pullups
14 kettle bell sumo deadlift highpulls @24kg

time: 11:28

 

[blackdogdeek]

120913 -

strength:

snatch for form: 7-5-3-1-1-1

total: 55-65-75-85-95-100

wod:

40 double unders
10 pullups
40 double unders
20 pushups
40 double unders
30 goblet squats 20kg
40 double unders
40 kettle bell swings 20kg
40 double unders
400m run

time: 13:20

 

[blackdogdeek]

120914 -

strength:

press 3rm with strict hollowed out form: 75#

wod:

as many rounds as possible in 20 minutes of:

1 deadlift @185#
5 handstand pushups (2 abmat substitution)
7 pullups
9 situps

total: 19 + 7 pullups

 

[blackdogdeek]

120917 -

strength:

5x5 box squat: 95-135-185-185-185
5x3 front squat 3 second pause at bottom: 135-135-135-135-135

wod:

as many rounds as possible in 10 minutes of:

5 tuck jumps over parallette
5 ring dips (i used a red band eventually)

total: 18

 

[blackdogdeek]

120918 -

strength:

7x(3+3) snatch grip deadlift / snatch grip press

max: 185# / 75#

wod:

10 rounds for form of

10 box jumps 24" forward
walking lunges returning

 

[blackdogdeek]

120919 -

strength:

1RM clean and jerk

max: 165#

wod:

as many rounds as possible in 10 minutes of:

5 ring pushups
20 double unders

total: 11

 

[blackdogdeek]

120920 -

warmup: muscle-up transition practice

strength:

back squat 7-7-7-5-5-5-3-3-maxReps

max: 3@225#

wod:

every minute on the minute for 8 rounds:

6 toes to bar
6 kettle bell swings 24kg

then as many rounds as possible in 4 minutes of:

7 thrusters 85#
7 pullups
7 box jumps 24"

total: 3 + 1 thruster

 

[blackdogdeek]

120921 -

strength:

deadlift: 7-5-5-3-3-maxreps

max: 245# 2x

wod:

as many rounds as possible in 4 minutes of:

6 pullups
3 power cleans @115#
1 progressive shuttle run (5m-10m-15m)

then as many rounds as possible in 4 minutes of:

20 good mornings 45#
10 pushups
1 progressive shuttle run (5m-10m-15m)

total: 4+6 pullups and 3+10m

 

[blackdogdeek]

120925 -

strength:

30 minutes of clean and split jerk work

max: 3 reps at 115#

wod:

as many rounds as possible in 15 minutes of:

9 ring dips
9 front squats 95#
9 kettle bell swings 24kg
60m run

total: 7 + 9 ring dips

 

[blackdogdeek]

120926 -

wod:

half "murph" for time:

800m run
50 pullups
100 pushups
150 squats
800m run

split up the pullups/pushups/squats into rounds of smaller numbers if desired. i did 5 pullups+10 pushups+15 squats for 10 rounds.

time: 17:14

 

[blackdogdeek]

120927 -

strength:

press: 7-5-5-3-3-1RM

max: 107#

10 sled pulls at varying weights

wod:

as many rounds as possible in 8 minutes of:

12 deadlifts 95#
9 power cleans 95#
6 push jerks 95#

total: 5 + 5 deadlifts

 

[blackdogdeek]

120928 -

strength:

5x10 overhead squat with 24kg kettlebell bent over row superset 5x5(each side):

total: 45-55-65-75-85

wod:

helen meets karen

12 minute cap

3 rounds of:

400m run
21 kettlebell swings 24kg
12 pullups

then max reps of 20# wallballs in the remaining time under the cap

time: 10:04 + 26 wallballs

 

[blackdogdeek]

121001 -

strength:

1rm overhead squat

max: 115# (took it easy because of shoulder)

1rm clean

max: 172# (7# pr)

wod:

500m row
10 pushups
20 box jumps 24"

time: 2:41

 

[blackdogdeek]

121002 -

strength:

1rm box jump

max: i'm not sure of the height but it's about an inch higher than my nipple and i am 5'6"

wod:

with a 15 minute cap, accumulate the following:

4000# of push presses (i did 50@80#)
6000# of front squats (i did 50@120#)
8000# of deadlifts (i did 50@160#)

then complete as many burpees as possible in the remaining time

time: 12:00
burpees in the final 3 minutes: 47

 

[blackdogdeek]

121004 -

strength:

1rm deadlift with perfect form

max: 245# (at 255# my back hunched)

wod:

3 rounds for time of:

60yd progressive shuttle run (5yd-10yd-15yd)
20 push press (75#)
20 goblet squat (20kg)

time: 5:03

 

[blackdogdeek]

20121005 -

STRENGTH #1:
Weighted Pull ups

max: 16kg

STRENGTH #2:
Front Squat 2-2-2-2-2

max: 175# (failed at 195#)

wod: 10 minute AMRAP

10 unbroken reps Push ups
10 unbroken reps heavy Kettlebell Swings (2pd)
(only count unbroken sets)

total: 8

 

[blackdogdeek]

20121008 -

strength:

hang power clean: 3x7

75#-85#-95#

hang squat clean: 3x7

95#-105#-115#

every minute on the minute for 6 rounds:

5 squat clean 135#

wod:

weighted pushups: 7x2

max: 120#

rebound box jumps from 20" box: 7x1

max: 38"

 

[blackdogdeek]

20121009 -

wod:

5 rope climbs
10 pistols each leg
20 toes to bar
30 kettle bell snatch 16kg
40 pushups
50 overhead walking lunges 25#
100 air squats

time: 10:41