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Posted by on Nov 3, 2013 in Crossfit, Food Porn, Lifting and Crossfit, Master, Music and Rants, Olympic Lifts, Paleo Lifestyle, Rant, Recovery, Strength Training, WOD

Grizzly Way 131101 & 131102 (Dealing with Injury)

Grizzly Way 131101 & 131102 (Dealing with Injury)

Alright internet, I took a brief hiatus from writing here because there frankly wasn’t much to talk about. When you’re hurt, especially such a mobile joint like the shoulder, the options start to get pretty limited pretty quickly. I went from 100% to about 30% of Cross fit movements. I can clean, but not snatch, squat, but nothing overhead, so no thrusters, or wall balls; box jumps and double unders are okay, but any pressing is out, as well as kettle bell swings, it’s really kind of a nightmare trying to put workouts together that let me keep getting better. Wednesday was just my LSD Airdyne work, 35 minutes at 140-150 bpm. Thursday all I got in was 20:60 Airdyne intervals. So I’m picking things back up on Friday where my life got a little more interesting…



Airdyne 40:40 (work:rest) x 14 sets, record calories per set
17, 18, 18, 17, 18, 18, 18, 18, 17, 17, 18, 18, 18, 18

A1: EMOM 6 min: 2 Front Squats @ 85% 255

AMRAP 10 min:
10 Box Jumps (24″)
rest 10 sec
10 Ring Dips
rest 10 sec
10 GHD Situps
rest 10 sec
7 Rounds

Friday’s PM went okay, I was nervous to front squat because a) I haven’t done it in…I’m not even sure how long, a long time, but b) I wasn’t sure if my shoulder would tolerate that front rack positions under load. Luckily I did, and the EMOM felt okay, not great, but I fought through it just fine. Since I did my “conditioning” in the AM, the PM work was mostly a movement circuit, so I just kept moving through the movements as cleanly as possible, trying to maintain an 80-85% effort. It all felt fine, I’m just so frustrated with my shoulder right now, it’s hard to really say a workout went well, I feel like a shell of a crossfitter.

The real issue is this upcoming weekend. I haven’t really written as much about it as I did last year, but this weekend is the Heart of America 5 competition in Springfield, MO; which was my first competition last year, and more or less the reason I wanted to be a competitive exerciser. Unfortunately, without an overhead capacity in one arm, I will likely be about as useful as a pet rock while scuba diving… so I’m working double time to get it sorted out before Friday rolls around. My poor PT is gonna have a rough week with me.


I’m gonna go ahead and throw what I did Saturday in here as well, because…why not??


Deadlift 5×5; heavy
Bent row 4×8

10 Rounds NFT:
8 GH Raise
4 DB row/arm (100#)
10 box jump 24″

Saturday was a bit of a strange day, it felt a lot like Spring Break used to, nothing that I have to do, no programming, no prescriptions, just me and the gym. It was mighty refreshing. I did about an hour of mobility to start, because why not, if my shoulder’s gonna be hurt I might as well make sure my legs are in as good a spot as they can be. So after that I was feeling great, and I figured I hadn’t pulled anything heavy off the ground, really in a few months, so I slapped on a 5×5 deadlift. I probably could’ve done the 5×5 at least 20 pounds heavier, but I would be destroyed for days, I don’t feel great today, but I wanted to make sure I could recover for whatever Mike gave me Monday. The bent rows were more or less an accident, while I thought up a metcon. The metcon was actually fantastic. The NFT format really lets me focus on just moving well, and adding a new movement like the GH raise, which I almost never do, made it feel really fresh, to try new things. I’m not really making coherent thoughts right now, and I know this, but bear with me. The moral of the story is the being hurt doesn’t mean you have to spend your days on a couch, or in a sling. It can still be good to just get out and get in what you can, even if it’s on an watt bike, or just doing stupid dumbell curls. The point is you can get out, you can do something and you can still get better.

I’ve run out of intelligent things to say, so I’ll leave you with a weird photo montage of things that happened this weekend.


This is the before picture of the now coined “Mobility Lab” a.k.a. my living room…I was told it needed a basket, so I added the best thing I had


A progenex box I had in the kitchen! Really ties the place together nicely I think. Especially for a room called the “Mobility Lab”


I’m in love with my new gym bag – the Reebok Long Haul Duffel, really is as sweet as everyone says it is… especially for us gym rats


And of course, Sunday is #mealprepsunday in my neighborhood, so that meant 10 lbs of grilled chicken and 5lbs of roasted broccoli with bacon!

MFS | 8 – 3 – 5

1 Comment

  1. Dan…nice post…informative and entertaining to read. I myself just got over a shoulder issue that had to “slow my roll” from specific CrossFit movements as well, so I can definitely relate to your frustration. Anyways, I have seen several re-tweets on our Marc Pro twitter page that our social media personnel has posted over the last few weeks. I represent Marc Pro here in Southern Cal and wanted to reach out to you and see if you would have any interest in our affiliate program. It is complimentary to get set up and there are lots of cool benefits. I’ll break down how the affiliate partnership program works, as well as all of the “goodies” that come with it etc. Feel free to reach out to me anytime by e-mail: or by phone at: (714) 615-6351. Looking forward to possibly hearing from you Dan & wish you the best in the meantime.

    Erik Stidham / Marc Pro
    Performance Consultant

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