The first minute, do one thruster (bar only) and one pullup. The second minute, do 2 thrusters, 2 pullups; three each on the third minute, and so on until you do not complete the reps within the minute.
Post rounds to comments.
I discovered this week I am imbalanced (no, Mackey, I am not imbalanced in the head). My right shoulder has hurt since March/April, and some time in the there, my arm started going numb. You know the feeling if you sit on your foot for too long, when you stand up, and it feels like pins and needles all in your foot? That’s what my arm felt like all of the time. I got a little concerned when I started feeling the tingling in the ends of my finger tips, and though I knew something was amiss, I tried to ignore it and work through it.
I would rest for a week, and nothing would change. I would roll on a lacross ball, which was so painful, and though I got some relief, it was short lived. I couldn’t sleep because my arm was numb and hurt all night. I eventually discovered that if I slept on the floor, it was a little better, so for the last few weeks, I’ve been camping out on the floor at night. I tried to do “light weights”, but as one of my friends said, “Amie, you can’t keep doing more of what you’ve been doing and expect that to make it better. Go get it evaluated.”
Enter Dr. Pederson.
I visited Dr. Pederson (chiropractor) on Monday. He took several x-rays and did a scan of my back. I learned some vital information from him, most of all, that I have several imbalances (see the photo below) and a torn bicep muscle.
Check out the red boxes…the first red box (13.0) is where my imbalances start. The right side is out of line, so the red box a little further down (8.1) is working overtime to compensate for the first one. The third red box (9.5) is compensating for the second red box, and it all comes to a head on the fourth red box. It creates this zig zag of compensating muslces that are working as a team to counterbalance the imbalances of the one before it.
So, how did I get to this point?
When Dr. Pederson discovered I had torn my bicep muscle, he asked me how I did it. I have no clue. It doesn’t really hurt, and I told him I really had a hard time in a WOD knowing when to push through or when to stop because I’ve hurt myself. Most of the time, it seems all mental. We talked more about that yesterday when I went back for a second treatment. I asked, “How do you know when to stop, where the line is between continuing or getting hurt?” It’s a hard question to answer and one that there isn’t a specific answer to. Dr. Pederson said, “Have you ever worked out to complete muscle failure and when you tried to pick up the bar, your muscles just wouldn’t move? That’s the line. That’s where you stop. Or, if you are working out, and your form is really bad because you are so fatigued. That’s where you stop.”
I found his answer to be really interesting because I can clearly picture myself in both situations. I know there were times when I have done WODs that after I finished, I knew the weight wasn’t properly supported (Fat Fran comes to mind). I also know there were times when I should have allowed my body the adequate rest it needed before heading back to WOD again. I was not very smart in regards to my training when I first started CrossFit (almost four years ago), and today, I just do not recover as quickly as I used to. Part of that is I am four years older, have moved a ton of weight in those four years, and for the most part, I have beaten my body up. I had a lot of fun with each WOD, and now, I have learned to be smarter when it comes to training.
If there is anything to learn from all of this it is this:
1. Do the weights your body can support, not the weights the WOD says you should do. When I first started CrossFit, I did what the WOD said to do, and though I got strong, I now have imbalances too, and that kind of sucks.
2. Rest. Rest. Rest. I was NOT a good rester for a long time. I would do two WODs a day (my first CrossFit anniversary, I did 6 HERO WODs in one day – that’s just plain crazy, but at the time, it seemed like a good idea). Every WOD that would come up looked like it would be fun, and I didn’t care how many days in a row I did, I didn’t ever want to “miss out”. Again, I had a lot of fun doing it, but I know now, if I had taken better care of my body, I wouldn’t be so beaten up now.
It takes me a lot longer to recover from WODs today. I can do two days in a row, but not three. I have to stretch a lot more, and I have to get more sleep and rest. All of that is fine with me because it allows me to continue the sport I love. (Dr. Pederson is working on fixing me, but it’s going to take some time. All is well so far, and treatments are going well!)
Learn to really listen to your body. When something is out of whack, don’t try to push through it just to keep going; your body is going to find a way to restore all of the imbalances. Train smart and with purpose. Most importantly, take time out to rest and recover so that you can play for the long haul.
(BTW, I would HIGHLY recommend Dr. Pederson – he is amazing!)