This was one of those mornings where I felt like the universe was trying to shake some sense into me. If the universe's encouragement wasn't good enough, some very terse words from my doctor certainly did it.
This morning's workout was hot and heavy. A few reps of very heavy cleans and ring dips. Prescribed weight was 100lb. I'm not dumb enough to try that, but I am dumb enough to try 85lb. I did 6 of them and then felt a nasty little pop in my shoulder. It didn't "hurt", but it wasn't normal. I did what any smart person would. I stopped. Then I did what only dumb, hard-headed people do. I lowered the weight and went for it again. Brilliant. The 65lb clean was much easier to move, but I definitely feel the pull now.
After the WOD I went to see my shoulder doctor. I told him that I had climbed a rope. Instead of being excited about this news. He cringed and asked why I would do such a thing. I insisted that I was using my arms only to hold on to the rope and not really to climb. For some reason this didn't matter to him. He then gave me an interesting little stat. He said, "Not in my nine years of being a surgeon have I ever had someone tell me they climbed a rope 3 months after having shoulder surgery." Eek. The sick part of me is totally proud about that statement. The smart part of me is a little concerned about that statement. He told me not to climb ropes for a while. He also suggested that I not work with weight overhead.
This has forced me to start thinking that I may have to create a set of rules that I stick to during workouts. I'll revisit the rules each month and adjust according to progress in strength and shoulder mobility.
Rules of WOD Engagement:
1. No working with weight overhead at least until May. PVC pipe only. Ahhhhh!
2. No throwing weight overhead at least until May. Whimper.
3. Continue to work on strengthening movements that occur below the shoulders (cleans, deadlifts & weighted squats)
4. No rope climbing or pullup attempts until May. (jumping pullups are fine)
5. When doing weighted work, figure out what I would consider a reasonable weight then subtract 20lbs from that. That is the weight I will do.
6. When I see other women working with heavier weight than I am, I will acknowledge their achievement and approve. I will not join them.
7. Have several substitute WODs ready to go if there are workouts that have too many movements that I can't do.
8. Remember, rowing or running are always acceptable alternative options.
I may add to these rules.. please feel free to make suggestions.
WOD
5 Rounds
5 hang power cleans (85lb - 6 reps, 65lb -19 reps)
5 ring dips (blue band)
Time: 7:??
3 comments:
A:
When I hurt my back a few months ago, I had very severe limitations. I couldn't deadlift more than 100 pounds. I remember doing high pulls one day at 70 pounds and having to stop the WOD.
I stopped doing movements that risked further injury altogether. I waited. I healed. Then, I very slowly ramped up again. Very slowly. Sure enough, I got my strength back.
You will too, if you're smart. Relax, be patient, don't push too hard. You are a super competitive person, and a very good athlete. I see that glimmer in your eye when there is a WOD you want to hit.
Just remember, you want to be in this for the long term.
Listen to your doc, listen to Jerry, and, most importantly, listen to your body.
Enough preaching.
Trying to come back from an injury definitely blows... but discretion is almost key in your situation.
Just take it easy and if something feels suspect and/or weird just walk away.
Harold pretty much nailed it on the head when he said "you want to be in this for the long term." So properly heal up now to be a beast in the future.
thank you. My dualing senseis. I know. argh.....
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