Pages Menu
Categories Menu

Posted by on Sep 29, 2014 in Crossfit, Food Porn, Lifting and Crossfit, Master, Mobility, Music and Rants, Paleo Lifestyle, Product Reviews, Rant, Recipe, Recovery, Strength Training, WOD



This week has been something of a mess. For whatever reason, its around this time for the last 2 years I’ve found a way to hurt myself. At least in 2012 it was after HOA, last year it was a couple weeks before, and this year, yet again, we’re about 4 weeks out and I’m battling another injury. This injury is probably the worst I’ve ever experienced as an athlete. Warming up, yes warming up, for my conditioning piece Wednesday morning, I sprained my back. There wasn’t any real reason for it, the load was moderate to light (135#), the clock wasn’t running, I wasn’t fatigued. I really can’t explain it other than it was going to happen, and it did. It could’ve been picking up my gym bag, getting out of a car, or tripping on some stairs; it just happened to be when putting down a barbell. In any case, when you feel a “pop” in your back accompanied by immediate pain, a lot of thoughts go through your head, and laying on the ground with a bag of frozen pea’s on your spine, gives you plenty of time to think all those thoughts that you probably shouldn’t. Needless to say I’ve had some time to reflect over the past 5 days, and while it wasn’t very positive at all, I think I have a healthier outlook thanks to a few caring friends, a lot of cooking, and this fur ball.


In any case, the next 4-ish weeks are a little blurry, I obviously cut my training short all of last week until I could see Captain PT and friend of the blog, James Harris, could take a look and give me a better idea of what was going on. We have it narrowed down to a sprained/irritated (it’s really kind of a dicey joint to really say what’s going on) facet joint in my low back.


This is a facet joint, its tiny tiny joint on the outside of the vertebrae, buried under spinal erectors. The good news is that this is really the lesser of three evils, the worst case being a disc herniation, and the second worse being some kind of actual vertebrae arthritis or real issue. The prognosis for this kind of injury is very good, and basically recovery is all about treating the acute injury, inflammation, and muscle spasms; and then treating the underlying issues that might be loading the spine incorrectly, which is related closely to hip and psoas function. So the bright side to all of this is that I might actually end up moving more correctly. In any case, my initial session was very positive, I’m recovering much faster than is typical, but I’ve been doing everything in my power to see to that, which involves a lot of rest, a lot of Aleve, and a very overworked Marc Pro which is a potent combination I’m learning. It’s actually the first time I’ve used it for something this serious, and I’m really quite impressed.

Here’s what I actually managed to get done this week…


For time:
30 Power Snatches @ 135#
1:52 (3:40)

Part II
A1. 25-50 Strict Handstand Push-ups* For time; rest 0 seconds
2:22 (25)
A2. 50 Kipping Handstand Push-ups For time

Part I
Squat Clean – Build to a tough single

Part II
For time:
30 Squat Cleans @ 135#

This was an unloading week, which is semi-good news, because I unloaded rather aggressively after Wednesday… The start of the week looked very promising, continuing my trend of lotssss of PR’s and progress, which definitely contributed to how heavily this is weighing on me mentally. In any case, I managed a 1:52 “Isabel” not feeling great, I think I could probably shave that to under 1:45 given the right conditions, maybe a comp. It’s still a very good time that I’m pretty proud of. I’m really starting to embrace those “sprint” type workouts in a way I never really have before. I surprised myself Tuesday with the strict HSPU work again, given I can do 50 in a little under 10 minutes, I figured 25 would be safe to do sub-4, but 2:22 was a complete surprise. Granted the 50 kipping afterwards were rough, but that was the point, and I really went hard on the strict. Its all a trade off.

That’s all I got in this week, but at least I was able to PR a few things before this happened, and with any luck I’ll be back on track in a couple weeks. Going to go in and try some strict upper body stuff and see how that goes. Ease my way back in.

This week’s food prep was NomNomPaleo’s Thai Yellow Curry with Grass Fed Brisket and it smells amazing.






1 Comment

  1. love your writings and pictures! 🙂 Learned a lot from here!

Leave a Reply