Bench 5-5-3-3-1-1-1
10 Rounds For Time:
100m Run
10! Push Ups
100m Run
10! Feet Elevated Ring Rows
After a bad snow skiing fall 6+ years ago, Steve had done some serious damage to his shoulder. Back then we did a bunch of physical therapy stuff every time I trained him, but none of it seemed to do more than get him warmed up and loose. There was no increase in function of the joint over time, until CrossFit came into play and we started pressing and overhead squatting the PVC pipe. We also built Steve's pull up and push up strength. Within 18 months of using CrossFit's functional movements, Steve was jerking 225 overhead without pain. This was after his Dr said no more overhead exercises ever.
There were torn ligaments and a ruptured bicep tendon in the shoulder from the ski fall, but none the less the joint had become very strong and very functional. About a year and a half ago, Steve re-injured the shoulder doing a behind the neck exercise. For the record, he had been instructed by me not to do this, but did it anyway on a day I wasn't here. That sent the shoulder into a bad place. We were unable to make the progress we had in the past and finally surgery was required to repair the rotator cuff.
Here Steve is back at it again and starting to experience the success of functional training. He did physical therapy and achieved great range of motion, but had no real strength or functionality. It was time to get things strong again, and we are now seeing that it's working. Steve push pressed 145 for 3 reps, then a metcon with blue band pull ups, parallette push ups and overhead squats @ 45# in a metcon. No pain, well other than the lungs burning and the nausea associated with metcon.
This is the result of carefully planned volume and intensity. The key to regaining functionality is to start approaching every functional movement on some level. With a ruptured bicep, pull ups started off as ring rows. The after a few weeks graduated to pull ups with an enormous band. As the movement got stronger and Steve developed confidence we graduated to a smaller band. Yesterday he was able to do a pull up unassisted, but we still used the blue band for sets of 3 in the metcon. Same thing with push ups, start easy and progress.
Steve will eventually regain a significant level of strength, and his own body will be the guide for how much to push and when to lay off. It's that simple. If you're hurt, start moving. Start easy and gradually increase. If it hurts, do less. If it feels good, do a little more. Whatever you do, avoiding your injuries will only catch up with you over time and lead to a loss of function. If you need help with this process, hire a private coach to monitor you, keep you safe, and accelerate your progress. Whatever you do, sitting at home resting and rotting away will get you nowhere.
