After seeing Bobby, I've been sleeping on my back every night so as to avoid effing up my shoulders and neck, yet I still find myself with tension and pain in those areas. Lately we've been doing a lot of dips, push ups, and overhead work. Perhaps I'm biting off more than I can press, and it's causing all kinds of problems with my shoulder. This Tuesday I took a day off, as well as today, and that is really uncharacteristic of me. I just feel, beat up. My hip is really starting to hurt, and my right knee is also starting to hurt. I just feel really tight, and all the foam rolling in the world doesn't seem to be doing much right now.
On a more positive note, I made a mental breakthrough with swimming. I've come to realize that I should be anchoring my hand into the water, and pulling myself around it. This is much like a rock climber pulling himself up. I think that really changed my technique of my arm placement, and I noticed an immediate improvement. This is good, as I'm still very, very inefficient in the water. ...I am so glad I am doing this, as I really think this zero impact work is helping me with my shoulder stregnth.
I'm also making improvements on Banded HSPUs. I'm now using only a step up from floss, so I'm very excited. I am trying so hard to keep a hollow body when I'm doing this, but so far it is still really a challenge. Keeping a hollow body is my greatest weakness, and I try to work on it with every single squat, pull up, push up, push press, anything. I'm doing 30-40 GHD situps a day now after every workout, all in the hope that I get better at keeping my core tight and improve the control over my body. I am trying to do HSPU's like Carl Paoli recommends, and they are tough as all get out. I guess I simply must keep doing them, I've already progressed fairly quickly from a super thick and short band to almost nothing, so I bet I'll be able to do a HSPU by the end of the year. *crosses fingers*
I'm also showing improvement with my Oly lifts. I am doing a better job of tightening up all of my back, and this is forcing my torso to rise up correctly on the first pull (aka my butt doesn't shoot up early). Having a time to work on these lifts every week without the crossfit intensity is great, working only on heavy triples at most is awesome, I love the focus on such a specific goal. If I ever move away from crossfit, I will probably end up as an Oly lifter.
I have a horrible physique for it, being tall and lanky, but it's not something I would do because I expect to hold records. It's something that I simply love doing. The lifts are so technically complicated that it keeps my kinesthetic awareness part of my brain entertained, if that makes sense. They are skills, and I can really appreciate that. ...I have a goal of snatching 90kg by the end of the year, and I feel at this rate I might actually get there.
I know I've talked before on this blog about my motivations for crossfitting, the main one being vanity. I wanted to look like a spartan, and when I learned they did crossfit then I figured that's what I would do as well. It's odd, when I think back and try to remember life goals I've had the only one I can remember is to have a great looking body. Not to be a fireman or President, but to have a six-pack. I know it sounds vain, and sometimes I wonder if I have something like an Adonis Complex, but I really don't think so. There are a couple reasons why I think this has always been a goal of mine, but I'll talk about that in a later post. My main point here is that we all have dreams, and we can't let concern of how they will be perceived get in the way of pursuing them. A dream is a dream, there's really not too much on what we can do about it. If you want something, go for it. I started out always finishing each wod last by a long shot, and if I had any concern with how others thought of me then I really never would have started this wonderful journey, and I never would be in the awesome, awesome place that I am right now.
Friday, June 24, 2011
Thursday, June 16, 2011
Identified issue with the shoulders
For a long, long time now I have experience a lot of pain in my shoulders, especially my left one. The left one has been very tricky, I tore my suprispinatus in my first week of crossfit, and after that I started working out while still having inflamation, which lead to chronic tendinitis. I then found out that some of the pain was a phantom pain coming from tight scalenes pinching on a nerve.
So then I worked on my scalenes, and it worked, up to a point. I would sleep on my side/shoulder, and boom it would go right back to the way it used to be: painful. I would do as much self-massage as possible, but it was still painful for most of the time.
Since I've moved to Chicagoland I've started seeing a new massage therapist, Bobby, who is fantastic. The man is not ok with leaving things half-assed, and when he had issues getting my scalenes on my left side releasing he thought to check out my rhomboids, which were fine, and then my triceps.
Bingo.
It took Bobby 2.5 hours to get all of my shoulder and arm muscles to release. Two and a half hours and the man never got a chance to work on anything other than my arms, pecs, and shoulders. Appearently, my triceps are all kinds of locked up and have been pulling my shoulder joint out of whack, and my neck muscles tightened up in response, thus causing the pain. This also might help explain why I have such issues with the pushup, if my triceps are locked up I can't push them very hard.
Almost seems like an episode of House, similar to my hip (which still hurts, damn psoas is still tight all the time). Bobby mentioned that to be tricep dominant is very rare, should've told him that seems to be the only way I do things. My arms felt like wet noodles afterwards. Because two weeks seems to be too long, I'm going to see Bobby next week, and hopefully my shoulders won't be back to the way they were before I saw Bobby today.
So then I worked on my scalenes, and it worked, up to a point. I would sleep on my side/shoulder, and boom it would go right back to the way it used to be: painful. I would do as much self-massage as possible, but it was still painful for most of the time.
Since I've moved to Chicagoland I've started seeing a new massage therapist, Bobby, who is fantastic. The man is not ok with leaving things half-assed, and when he had issues getting my scalenes on my left side releasing he thought to check out my rhomboids, which were fine, and then my triceps.
Bingo.
It took Bobby 2.5 hours to get all of my shoulder and arm muscles to release. Two and a half hours and the man never got a chance to work on anything other than my arms, pecs, and shoulders. Appearently, my triceps are all kinds of locked up and have been pulling my shoulder joint out of whack, and my neck muscles tightened up in response, thus causing the pain. This also might help explain why I have such issues with the pushup, if my triceps are locked up I can't push them very hard.
Almost seems like an episode of House, similar to my hip (which still hurts, damn psoas is still tight all the time). Bobby mentioned that to be tricep dominant is very rare, should've told him that seems to be the only way I do things. My arms felt like wet noodles afterwards. Because two weeks seems to be too long, I'm going to see Bobby next week, and hopefully my shoulders won't be back to the way they were before I saw Bobby today.
Monday, June 13, 2011
Starting to see improvements in my lifting
So last week we found our 3 rep max in the deadlift, and I got up to 140kg! That's 308.6 pounds, which is by far more than than I've ever done with correct technique. I'm not sure if it's my core getting stronger, but I do know my technique is getting better.
I know my technique is getting better because although my squat has actually gotten weaker, I'm starting to get PRs in the Oly lifts and the deadlift. Since coming to Crossfit Rise I've been re-learning the double knee bend and it has allowed me to get a huge jump in my clean (from 205# back in december to 221# the other day) as well as improved my deadlift. True, I was able to DL 365#s twice back in '09, but that was with the worst technique ever.
I think it's been very benefitial for me to see a new approach to crossfit here in Chicagoland. There have been times were a trainer tells me to change my technique (straighten my knees more, etc.) and I want to snarl back, "back off I know what I'm doing", but I get ahold of myself and I recognize I still have lots to learn. So I take notes, do what I'm told, and lo and behold I am seeing results.
Sometimes I think it's a good thing to get a different approach on things. Honestly I think everyone should go to another gym for one or two months. I think that'd be a good thing for a local crossfit community to do. I recognize people don't switch gyms because it's a family and three are also contracts to consider, but what if a group of boxes decided to make an exchange program availible? For two months a member of one gym could go to another gym, and visa versa. I know it's never going to happen, but I think it would be pretty cool.
I know my technique is getting better because although my squat has actually gotten weaker, I'm starting to get PRs in the Oly lifts and the deadlift. Since coming to Crossfit Rise I've been re-learning the double knee bend and it has allowed me to get a huge jump in my clean (from 205# back in december to 221# the other day) as well as improved my deadlift. True, I was able to DL 365#s twice back in '09, but that was with the worst technique ever.
I think it's been very benefitial for me to see a new approach to crossfit here in Chicagoland. There have been times were a trainer tells me to change my technique (straighten my knees more, etc.) and I want to snarl back, "back off I know what I'm doing", but I get ahold of myself and I recognize I still have lots to learn. So I take notes, do what I'm told, and lo and behold I am seeing results.
Sometimes I think it's a good thing to get a different approach on things. Honestly I think everyone should go to another gym for one or two months. I think that'd be a good thing for a local crossfit community to do. I recognize people don't switch gyms because it's a family and three are also contracts to consider, but what if a group of boxes decided to make an exchange program availible? For two months a member of one gym could go to another gym, and visa versa. I know it's never going to happen, but I think it would be pretty cool.
Thursday, June 9, 2011
Being weak is a choice
"The only way to hurt the body is to not use it."
~Jack LaLanne
Done with swim class, I'm leaving Good Shepard fitness center, and an elderly lady is coming in on her walker. I hold the door open for her and her family helping her, and another patron waiting turns to me and she says, "that'll be us one day".
Honestly, no, I don't think it will be me some day. I actually take care of myself, stay active, eat healthy, and work on strength (just cleaned 100.45kg, or 221 pounds for a new PR!). I am not going to let myself rely on some tool to help me get around, for once you lose it, it's sooo hard to get back. Just take a week off of working out and see what I mean.
But what bothers me is the acceptance that such dependence and decrepitude is our fate. It's becoming so commonplace in American Society that we're now just accepting it as a fact of life. This "fact" is all a myth.
There are many reasons why I work out, although my main goal has been based in vanity there are other motivations. I want to be on this Earth for a long time, I want to be here for my family and friends. I want to be here as long as possible to spend time with my fiancee. I don't ever want to be a burden, instead I want others to be able to depend on me.
...And it makes me mad that others seem to just let themselves whither away, it just seems so wrong.
~Jack LaLanne
Done with swim class, I'm leaving Good Shepard fitness center, and an elderly lady is coming in on her walker. I hold the door open for her and her family helping her, and another patron waiting turns to me and she says, "that'll be us one day".
Honestly, no, I don't think it will be me some day. I actually take care of myself, stay active, eat healthy, and work on strength (just cleaned 100.45kg, or 221 pounds for a new PR!). I am not going to let myself rely on some tool to help me get around, for once you lose it, it's sooo hard to get back. Just take a week off of working out and see what I mean.
But what bothers me is the acceptance that such dependence and decrepitude is our fate. It's becoming so commonplace in American Society that we're now just accepting it as a fact of life. This "fact" is all a myth.
There are many reasons why I work out, although my main goal has been based in vanity there are other motivations. I want to be on this Earth for a long time, I want to be here for my family and friends. I want to be here as long as possible to spend time with my fiancee. I don't ever want to be a burden, instead I want others to be able to depend on me.
...And it makes me mad that others seem to just let themselves whither away, it just seems so wrong.
Wednesday, May 25, 2011
Back in the pool
In addition to my crossfit rise membership, I also have a memebership with a fitness center (got a deal where my membership is $2/mo!) that has a pool among other things. For $70 I get like six weeks of swim training, so I decided to jump in on that. It's offered on Mondays and Wednesdays, and Monday was the first class (which I missed).
In Alexandria I was attending a class on Sundays (occasionally). It was lots of long swims and I felt like I was drowning half the time, not to mention out of breath.
This class was very different in feel. For one, I wasn't the worst swimmer. I was in the slow lane, but I shared it with a lady who couldn't do flip turns, so that made me feel better about myself. Secondly, on Wednesdays they do shorter distances, more like sprints. This meant I was never really out of breath. Like it was short on breath, but I never needed to take long breaks and felt pretty fresh after a few seconds.
...I also liked the fact that they end with a 100m sprint to see if you're getting faster. This was a really fun experience for me, it kind of brought me back to when I used to compete as a kid. The first 50m went fine, I was breathing every fourth stroke (I figured that was fast). When I got to the last 25m, however, I started to feel like I really needed to breathe so I took a breath every stroke for like three strokes. Then I realized how close I was to finishing and I also realized I could go a lot faster. I was focusing on technique so I figured a slower pace would be ok, but then I decided to just get to the end of the pool as fast as possible so kept my head down and moved my arms faster then ever and finnished at 1:17. For that last stretch I felt amazing, I felt like I was finally going fast enough that I was floating on top of the water, I felt powerful. Breathing was irrelevant, because I was going to finish this thing strong.
I'm pretty happy with this time, especially as a baseline. Not too pleased about losing mental focus and toughness, but I think that will come with more experience in the water.
I'm also really glad to be doing this, I think it will help build up my shoulder strength and help with the cardio, very excited to be doing this now, especially with the 100 swim at the end of each class.
In Alexandria I was attending a class on Sundays (occasionally). It was lots of long swims and I felt like I was drowning half the time, not to mention out of breath.
This class was very different in feel. For one, I wasn't the worst swimmer. I was in the slow lane, but I shared it with a lady who couldn't do flip turns, so that made me feel better about myself. Secondly, on Wednesdays they do shorter distances, more like sprints. This meant I was never really out of breath. Like it was short on breath, but I never needed to take long breaks and felt pretty fresh after a few seconds.
...I also liked the fact that they end with a 100m sprint to see if you're getting faster. This was a really fun experience for me, it kind of brought me back to when I used to compete as a kid. The first 50m went fine, I was breathing every fourth stroke (I figured that was fast). When I got to the last 25m, however, I started to feel like I really needed to breathe so I took a breath every stroke for like three strokes. Then I realized how close I was to finishing and I also realized I could go a lot faster. I was focusing on technique so I figured a slower pace would be ok, but then I decided to just get to the end of the pool as fast as possible so kept my head down and moved my arms faster then ever and finnished at 1:17. For that last stretch I felt amazing, I felt like I was finally going fast enough that I was floating on top of the water, I felt powerful. Breathing was irrelevant, because I was going to finish this thing strong.
I'm pretty happy with this time, especially as a baseline. Not too pleased about losing mental focus and toughness, but I think that will come with more experience in the water.
I'm also really glad to be doing this, I think it will help build up my shoulder strength and help with the cardio, very excited to be doing this now, especially with the 100 swim at the end of each class.
Sunday, May 22, 2011
New Massage Therapist
So now that I'm in Chicago, I have to start all over and find new things. You know, new hairstylist, new gym, new doctor, new bar, and also a massage therapist. Olga has done some amazing things, so whoever I found had big shoes to feel. I asked around at crossfit Rise, and one of the trainers, Kathy, recommended Bobby at Northwest Massage Studio. He used to work for the Detroit Lions, and Kathy swears by him so I figured it was worth a shot.
I was a little hesitant because I've never gotten a massage from a dude, but I figured his strength might come in handy.
The man does fantastic work. I booked a 1.5 hour massage, and he ended up taking 2.45 hours, without charging more. He worked on my hip, and commented that what I presented was "interesting". He found things in the Psoas, and really worked on it. He worked on my shoulders, and told me I was "going to feel a lot of pain." It wasn't anything I couldn't manage. I commented that I had a high pain tolerance, to which he responded, "yeah I can tell, most people would be levitating off the table right now."
Things changed, however, when he got to my hamstrings. Namely, my left hamstring. He said that the entire muscle fiber was contracted, and he could tell this wasn't something new, that it's been that way for a while. When he was working on it, I felt pain that I really didn't think was possible. There were a few times where I almost caved and asked him to lessen, but I managed to bite the bullet and afterwards when I stood up I felt very, very different. My left hammy just felt.... different. I could feel it, I guess. I also didn't have any pain in my hip, which is awesome of course.
So perhaps this previously unnoticed tight hamstring was a culprit in my hip pain? I'm sure the imbalance was throwing my pelvis out of wack, so perhaps this is yet another step towards actually being able to just sit still and not experience any kind of pain whatsoever. I also get a little mad that this was missed by Olga, but she has helped me so much I can't get too upset.
There is one more treatment I am going to try soon, and that's acupuncture. I really, really hopes it works, because every now and then I get tired of this pain.
I was a little hesitant because I've never gotten a massage from a dude, but I figured his strength might come in handy.
The man does fantastic work. I booked a 1.5 hour massage, and he ended up taking 2.45 hours, without charging more. He worked on my hip, and commented that what I presented was "interesting". He found things in the Psoas, and really worked on it. He worked on my shoulders, and told me I was "going to feel a lot of pain." It wasn't anything I couldn't manage. I commented that I had a high pain tolerance, to which he responded, "yeah I can tell, most people would be levitating off the table right now."
Things changed, however, when he got to my hamstrings. Namely, my left hamstring. He said that the entire muscle fiber was contracted, and he could tell this wasn't something new, that it's been that way for a while. When he was working on it, I felt pain that I really didn't think was possible. There were a few times where I almost caved and asked him to lessen, but I managed to bite the bullet and afterwards when I stood up I felt very, very different. My left hammy just felt.... different. I could feel it, I guess. I also didn't have any pain in my hip, which is awesome of course.
So perhaps this previously unnoticed tight hamstring was a culprit in my hip pain? I'm sure the imbalance was throwing my pelvis out of wack, so perhaps this is yet another step towards actually being able to just sit still and not experience any kind of pain whatsoever. I also get a little mad that this was missed by Olga, but she has helped me so much I can't get too upset.
There is one more treatment I am going to try soon, and that's acupuncture. I really, really hopes it works, because every now and then I get tired of this pain.
Saturday, May 21, 2011
Found a Chicago Home
Apologies for the long drought in posting. A lot has been going on here and it's taking some time to find any sort of rhythm, so my blogging has fallen by the wayside. So after a short while I decided to go with Crossfit Rise. It was either that or Crossfit Arlington Heights (the third nearest one is 30 min away, and I'm not going to take an hour out of my day just to drive to and from a gym), but I liked Rise's facilities more, plus the Oly class is pretty awesome, not to mention they were offering membership for only $115 a month. Take that and the fact that it was the closest gym to where I live, and boom there ya go. Brian commented earlier that I should check out his garage gym, but by the time he had posted that I had already signed the contract with rise. I do plan to check it out though, he was the lacrosse coach of friend of the family, is of military background, and may be starting a Crossfit Barrington. Will see how that goes.
Crossfit is super new, started this April, so it should be interesting to see what happens. It's taking some adjustment to this new place, they do things differently than in CFOT, neither really better or worse, just different. Also, I'm trying very, very hard to be respectful and not try to volunteer any training techniques or tips. I don't want to step on any toes and I don't feel like it's my place to just walk in to a gym and be like "try this bla bla bla".
Today they made a workout with me in mind. I asked the owner to keep including HSPU's since I want to work on them, and lo and behold:
5 Rounds
9 Squat cleans (135#)
7 HSPU (I did them with the second thickest band)
Did it in 19:23, pretty happy about my performance, the squat cleans were easy, but I missed a couple of times with getting into position for the HSPU. Also, my core is so weak it's not even funny, I can't keep a hollow body to save my life when after like the first HSPU. Obv, something to work on.
Crossfit is super new, started this April, so it should be interesting to see what happens. It's taking some adjustment to this new place, they do things differently than in CFOT, neither really better or worse, just different. Also, I'm trying very, very hard to be respectful and not try to volunteer any training techniques or tips. I don't want to step on any toes and I don't feel like it's my place to just walk in to a gym and be like "try this bla bla bla".
Today they made a workout with me in mind. I asked the owner to keep including HSPU's since I want to work on them, and lo and behold:
5 Rounds
9 Squat cleans (135#)
7 HSPU (I did them with the second thickest band)
Did it in 19:23, pretty happy about my performance, the squat cleans were easy, but I missed a couple of times with getting into position for the HSPU. Also, my core is so weak it's not even funny, I can't keep a hollow body to save my life when after like the first HSPU. Obv, something to work on.
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