Fatbusting: Kirwan's log
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Put my back out on Sunday, took three days rest and shock off a head cold to work out on Wed. Did lots of light Deadlifts up to 100kg, working on improving my form and got through the WOD ok. <br />
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Went again tonight, got through my Push Presses OK 5 x 5, up to 75kg. WOD was tough, and I should have subbed the Sumo Deadlifts High pulls, easy to round you back when you are tired on those. 1 min left in the 15min AMRAP and something went ping in my lower right back, instant pain and was frozen. <br />
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On the good stuff, flat on my back. Gutted. -
[quote name='Kirwan' timestamp='1353057956' post='325558']<br />
Put my back out on Sunday, took three days rest and shock off a head cold to work out on Wed. Did lots of light Deadlifts up to 100kg, working on improving my form and got through the WOD ok.<br />
<br />
Went again tonight, got through my Push Presses OK 5 x 5, up to 75kg. WOD was tough, and I should have subbed the Sumo Deadlifts High pulls, easy to round you back when you are tired on those. 1 min left in the 15min AMRAP and something went ping in my lower right back, instant pain and was frozen.<br />
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On the good stuff, flat on my back. Gutted.<br />
[/quote]<br />
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Backs are tricky bastards. Rest and recuperation!!!!<br />
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Mrs DK pulled her back on Tuesday and I'm at home subbing in for her (she is struggling to walk). As they say "a woman's work is never done", especially when done by me, now where do you put the washing liquid?!? -
I've had minor niggles in my back for a while, I now go to the chiro every 6-8 weeks for a check up now, and I do alot of stretching of the hip flexors, glutes and hammies to help out.
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Stink bro! hopefully it comes right soon. All the work you've done should put you in a better spot for recovery. Rest up and take it easy bro.
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Good news is that I've not done anything serious to my back, just irritated a disc that lead to back spasms. This has started to settle down over the past day or so, and have a second physio session lined up on Friday (with a fellow Crossfitter, funnily enough - not planned). Have certain exercises to complete to "unload" the spine to reduce the irritation, and I can use a Cross Trainer or walk for 10min twice a day until Friday.<br />
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Aiming to start that tomorrow, and work out a schedule to start exercising at the gym again on Friday with the physio.<br />
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Dropped in to see the PT, and we have a plan on how to integrate me back in. Short version is lower intensity and higher reps with less weight. Have been wanting to work on higher reps endurance anyway, so taking the opportunity. -
Have the all clear from the physio to head back to the gym, have also given an extra few days to be safer.<br />
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Also have a list of exercises to start with, to ease back into it (yeah right). Really attacked my diet, rest and hydration while I was not able to exercise and have dropped 2kg, so pretty happy with that. Leaves me with 1.2kg to remove to get back under 80kg, which is where I need to be.<br />
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Will set a new weight target when I get to 80 and see how far off I am. -
[quote name='dK' timestamp='1353479985' post='326788']<br />
Check out "McKenzie"exercises. Famous Kiwi physio developed a world renown treatment<br />
[/quote]<br />
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This is what the physio had me do. Ended up doing 15 of them every hour, was very good for pain relief and preventing stiffness in the back. Stopped the muscles spasms around it too. I didn't know what it was called, but the wife (who has back issues) has been doing them for a while too.<br />
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Very simple and effective. -
I survived! No back pain, or stiffness, from last nights WOD. No heavy weights yet, going to do a recovery run today and another xFit session this evening and then try some weight tomorrow.<br />
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I was supposed to be doing a weight lifting comp this weekend, I'm tempted but I'll play it by ear. Snatch and Clean & Jerk. -
Recovery run done as well. Slow 5km in 29mins flat, but the key thing is I managed to finally get my running style changed to a mid foot strike the whole way.<br />
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First 1km was HARD, the 200 odd squats the previous day destroyed the quads, and it takes that long for my knee, ankle and calves to ease into running. Man it sucks getting old. -
Decided to do the weight lifting comp, spent the best part of an hour on the foam roller and warming up. No pain, so went as heavy as I could. <br />
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Put 7.5kg on PB for the Snatch, for 67.5kg, got 70kg up twice. But pressed out my arm both times so wasn't counted. Bizarrely, that was a power snatch, not a squat snatch as I wasn't feeling the squat today. So I've gotten much stronger to be able to do that, once I get my technique right, those weights will increase to closer to 80 I think. <br />
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The Clean & Jerk was 92.kg, a 2.5kg increase on my PB, again a power clean, although I tried a squat clean for 95kg but wasn't happening. That was first equal in the Box, so happy with that. Top for the snatch was 77.5kg, think I came second on that, don't remember anyone else going over 70. <br />
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Fun day around, earned the beers after that and my kids got to see me lift. -
Annoyingly, I've been sick since the weekend. Going to try and sweat it out with a long run today. Again, have been focusing on the food and the weight is staying consistent at 80.9kg, so still close to my first goal of under 80kg.<br />
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Been going through my weights over the past few years, and see I had a bottom out spike of 78.7 so I suspect that will be the second goal; uncharted territory. -
Slow jog out to kill the tummy bug, 8km at 47mins! Was a slog, felt terrible from 5mins in. Woke up today feeling great though so it worked. <br />
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CrossFit was my first "Mary". Had to scale pistols cause I can't do them, but did the rest;<br />
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20min AMRAP Of 5 Handstand push ups, 10 pistols, and 15 pull-ups<br />
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Made 6 rounds + 15 and tore my hands to pieces (90 pull-ups and my normal callus had gone from all the time off). HSPUs got hard past, very happy to get 35 of those out though. Pistol progressions were too easy, but they served there purpose, next time ill scale differently.
