GB wod Ring series:
3 sets of: 3 MU, XR L-sit, 3 press to shoulder stand, roll backward to BL, FL
5×15 seconds Inverted Hang
5×15 seconds German Hang
5×15 seconds XR Support Hold
Did this at home, so it was short straps, long straps would have been heinous. 5m rest periods.
MU were assisted from seated L. L-sit became support hold though I tried a tuck support in 1st round. Would fall after that support hold, 1st press came down to fast and sorta tweaked lower back. Did the rest in tuck/straddle 1 at a time, could not connect. Then jumped to support and rolled back into BL though 3rd round roll fell. 1st 2 rounds were from InvertHang and on 3rd I went from basket, much easier and better.
Used 15s rest for invert hang, 30s for german hangs with tip toe support and anywhere from 30-90 for support, seemed to top out around 12s.
Positive note, German Hangs and BL did not aggravate shoulder at all. However, felt it come on a little bit in bridge wall walks.
Actually felt lower back and core in straddle HeS. Straddled wall press HS were of little use so did a wall HS into free HS and kicked up to some HS and CW.
Did one 30s L-sit, was not horizontal. 3x10s of straddle-L.
Planks and hollow/arch at end with shoulder wall ext. Did a lot of the shoulder prehab and theraband before ring series.
Missed last thursday on account to falling asleep in what was supposed to be a powernap. Friday was purging myself, Monday recovering from weekend exhaustion of being busy and out in the sun (did not party hard and actually dozed off awhile during karaoke).
Hi there! I was searching on the internet for an explination of what happened to me during a workout this morning and came across a posting that you made where it really sounds like you know what you are talking about! Was hoping you could help me. It was this posting: http://board.crossfit.com/showthread.php?t=39169
I am a 29 year old female. Working on getting back in better shape after having a baby. Was doing tricep dips this morning and pushing myself pretty well. All of the sudden I had a MAJOR POP in my chest. Thought I broke a rib or something the pain was so bad. Took the breath out of me. Felt like a bone broke or like my stirnum was being pulled apart. After about 30 seconds the pain let up and now it is just a constant dull pain…although when I hug myself it hurts bad and trying to do some basic lifting of things or moving it is still a mild pain. I can press on my chest on the left side and feel dull pain. Any ideas?
By: Jamie on July 26, 2010
at 05:18
Possible sternum tear. Sometimes the sternum will just pop without pain but the fact you still have dull pain makes me want to think you incurred a tear of your sternum.
Basically, that intensity was too much for you.
For now, lay off of it. I took me about a month or month and a half to recover from this last year. Eventually reincorporate dip like stuff at low intensity. Perhaps support holds (like the top of a dip) or just prone/pushup support holds or pushups.
By tricep dips, did you mean you were doing these off a bench?
By: blairbob on July 27, 2010
at 01:39