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Posted by on Dec 20, 2012 in Lifting and Crossfit, Master, Mobility, Music and Rants, Rant, Recovery

121220 (31 Stitches Lighter!)

121220 (31 Stitches Lighter!)

Two weeks ago nearly to the hour I got 31 stitches put in my knee in what I can only describe as the worst box jump mistake I’ve seen to date. Trust me I take no pride in it, the sooner I can put that behind me the better. The good news is that the rest I’ve taken seems to have done its job. The doctor said “you’ve healed nicely.” Unfortunately he also said that he doesn’t want me going “full tilt” until after the first of the year. That’s going to be heard but I have a plan. I’m hoping the distractions of the upcoming festivities will keep me busy enough not to notice the hitch in my giddy-up.

First, it’s pretty well documented that pressing either overhead of bench pressing more than twice a week puts more strain on the shoulders than the benefit it gives you via strength. So unlike the trend of late, my focus tomorrow will be on testing the limits of my knee and doing something that involves a hip drive, all this strict work is making me self conscious. Someone asked me yesterday “are you just hanging out today?” Apparently I didn’t look like I was doing very much…that one hurt. As I said yesterday, I’m looking to add in some KB Swings, KB Cleans and KB Snatches to my routine of ring work and shoulder stability exercises. Today I swung by the box to drop off my canned goods for the 100k Holiday Row and then 30-45 minutes of banded shoulder mobility and lacrosse ball work.

No onto my plan for the coming weeks. My Outlaw work is all but ceased, which is soul crushing, but I have a plan. First step is to get on the other side of Christmas and my sisters Debutant Ball. Second step is to try and start introducing light mobility work and some rowing, ideally Wednesday or Thursday – that should give me a pretty good idea of how well it has healed, and increase some blood flow to the area. Third step, assuming #2 goes well is to keep doing it for a few days until I feel comfortable on it. Fourth step, squat, not heavy but squat, get back under the bar and start picking back up on my mobility and strength work. Step five, start doing conditioning metcons. I don’t know how this will pace with the first of the year, ideally I can start squatting full strength shortly after Jan 1. That’s my plan – we’ll see how it goes.

After

After

Before

Before

1 Comment

  1. Glad the stitches are out and that you’ve been healing nicely. You’re in the home stretch and I’ll know you’ll come back stronger.

    As for the row, we’re at 79Kish at about 5 hours and change. This weekend will probably be super rowing intensive so we’ll hit the 100k mark in plenty of time.

    Anyhoo, I’ll be up at the gym later so hope to see you there!

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