Westside and Crossfit: do you really think you can pull that off?!?

[bigwade800]

Needle the injured area, muscle responds to it, once removed, they relax...over simplification but, you get the idea. I have had it done to my shoulders and glutes. It has helped.

[erinlee01]

Needle the injured area, muscle responds to it, once removed, they relax...over simplification but, you get the idea. I have had it done to my shoulders and glutes. It has helped.

Thanks - whether or not it works was my actual question. I've heard of it but don't know anyone who has done it. I like personal recommendations before I let someone stick needles in me!

[bigwade800]

sometimes it's not pleasant

I feel like it has helped me

Thursday, I popped my hips out of alignment, went in that afternoon, adjustment, dry needling the hip/glute areas, stim...sore and into the next day

Benched heavy Monday, got the same treatment, squatted yesterday...6x2 with 415, not huge numbers but, easily paused the last set> I am tight today but, functioning well as I did my aux work this morning. I'm 50 and finding something that not only works but helps quickly is huge for me.

[Big_Sky_Guy]

2/11-

Shoulder prehab-
5 exercises x 15 reps with bands, 2 times through

Lx ball on calves, chest and traps



2/12- Gym

60 sec rest between sets

Narrow neutral pull down-
120x15x3

Straight arm pulldown-
40 x15x3

Face pull-
40 x15x3

Vbar press down-
50 x15x3

Upright row-
80 x15x3

DB curls-
30 x15x3

Pec dec-
90x15x3

30 sec stretch at end of each set

Side to side slams-
20 x 50 x 2

In and out

[penny0527]

Thanks - whether or not it works was my actual question. I've heard of it but don't know anyone who has done it. I like personal recommendations before I let someone stick needles in me!

My sports med doctor said it works for about 50% of his patients so I tried it out. I have done it several times for my hips and right glute. I have found relief from the tightness in my right hip that never seemed to go away, I feel overall more loose in that whole area....however the hip pain while squatting is still there because of the tendonitis. So far needling has not worked to get me back to squatting but I do feel better during my other lifts and during everyday activities. My hips were bothering me even during bench press.

I think it is something worth trying.

[Big_Sky_Guy]

Busy weekend, recovering. Tried to stay off the legs, but we had 50 degree temps and sun on Sunday.



2/23- CF

Shoulder pre-hab, lx ball to the back and chest


BB Bench- Speed
135x5
185x3x3 narrow, med and comp grip






That was all there was time for as I was at CF over lunch, prepping 2 gals for a meet this weekend.


Will do some reverse grip work next time I am at the gym.

[Big_Sky_Guy]

2/24- Gym

Warm- Shoulder pre-hab, pulldownsit

Reverse grip bench-
135x3x3 paused

Narrow low row-
120 x 10
185 x15x3

Scapular raises-
17.5x20x3

Face pulls-
40 x15x3

Upright row-
80 x15x3

Reverse grip curl-
50 x15x3

DB Shrugs-
105 x 20x5

L raises-
10x5


Stretched quads

[bmgamble]

50s and sun...yeah, good luck staying in doors with that

[Big_Sky_Guy]

50s and sun...yeah, good luck staying in doors with that

Been that way all week. Taking advantage of it!



Basic PT stuff-

10 on bike
Quad stretches
Light leg press
Hamm curls then work on full extension of the knee

Added in a bosu ball 1/2 squat last night...FFFF...but it let me know when I am favoring/reacting to pain as it will wobble

Ice pack for 15 and home to do some outdoor chores.

Making plans for how to set up a sleeping platform in the Subaru. Gen does not like towing the big camper for short trips to remote areas when it is just her and our youngest.

[Big_Sky_Guy]

3/1- Gym then PT

Warm- shoulder prehab

BB Bench-
135x10
225x5
275x1

315x1 p
335x1 p
350x1 p (had help through the sticking point)


Youtubes are acting up, so I will post vid later


DB Bench
25x30x2


Had to get to PT, will get the rest later this week




PT- getting good flexibility, still some fluid buildup so I cannot get everything to function properly, but rarely any pain outside of running through the paces of PT.

[Big_Sky_Guy]

3/2- Gym. Slight sore throat,etc today, so I wore out quicker than normal

Warm- 10 on the bike, pulldowns, shoulder prehab, pressdowns

Pullups-
10, 8, 6, 6

Scap raises-
20x15x3

Upright row-
80x12x3

Reverse grip curl-
50x15x3

Straight arm pulldown
40x15x3

Four way shoulders-
15x15x3 each

DB Bench-
30x25x2

Planks and L ups-

[HARRYBEAST]

All settled in the new house yet?

[Big_Sky_Guy]

In, yes. Settled will take the best part of a year as there are so many decisions to make with space utilization.

[Big_Sky_Guy]

3/4- Guard gym = 10 on the bike

3/5- Guard- 10 on the bike. Stretched quads.

Scap raises-
15 x 20x5

DB front raises-
20x15x3

Shoulder and lat stretching

Lx ball to calves, chest and traps

[jjeane]

Is there like no way to get you out of running with this continuous knee problem? Like can't the military write you some waiver? I guess they are paying for the surgeries.

[Big_Sky_Guy]

Is there like no way to get you out of running with this continuous knee problem? Like can't the military write you some waiver? I guess they are paying for the surgeries.

The Docs are talking about placing me on a permanent waiver and I would need to visit my downtown Doc once a year to update the profile. The only reason they are entertaining the permanent waiver is they do not want to pay for surgery if I get injured during the PT Test.

I've paid for these two.

[jjeane]

What? That is insane? Why couldn't a military do the surgery?

[Big_Sky_Guy]

What? That is insane? Why couldn't a military do the surgery?

I am only part time with the Guard and did not injure it during a PT test or other time I was on duty. Injured it on my own time, so it's on my own dime!

[jjeane]

I am only part time with the Guard and did not injure it during a PT test or other time I was on duty. Injured it on my own time, so it's on my own dime!

Oh that sucks!

[Big_Sky_Guy]

Oh that sucks!

Yep

[HARRYBEAST]

Why not wait till you are on duty again and injure it worse so it will be covered?

[Big_Sky_Guy]

Why not wait till you are on duty again and injure it worse so it will be covered?

I originally thought I tore it on the job last Feb, but ultimately the Docs disagreed and said it was from running so my workman's comp claim was denied all the way through the appeal.

This time there was no doubt it was from running.

[Big_Sky_Guy]

And Genevieve blew a disk in her lower back last Fri while I was at Guards. Doing fairly light full cleans during the CF Open 16.2.

Being slightly stubborn, she got in the pickup with her co-coach and drove to the High School PL meet on Saturday. By the end of the day she had to be carried to the pickup...then crawled around the house Sunday...the dogs loved that! I got her to take some pain meds and go the the Urgent Care to get her own script and a steroid pack in the mid-day and found her laying on her stomach in the living room when I returned from Guards on Sun night.

I told her this was not my idea of A$$ up and Head down, which got me in trouble for making her laugh.

She's up to about 5 min of walking right now.

[Big_Sky_Guy]

3/8 PT

10 on bike

Quad stretches, leg press, wall squat, banded hip flexor walk, side walking squat against tension to the front



Gym-

Scap raises-
20 x15x3

DB OHP-
20 x15x3

DB Bent over press-
27.5 x15x3

DB Front raise-
20 x15x3

Sumo deads-
135 x 3.3

Too much pain

Std Deads-
135 x 3.3

Better

Trap bar dead-
135 x 3

Nope

Planks- 60, 45 sec

L ups-
10x3

Butterfly kicks-
40x2

[penny0527]

And Genevieve blew a disk in her lower back last Fri while I was at Guards. Doing fairly light full cleans during the CF Open 16.2.

Being slightly stubborn, she got in the pickup with her co-coach and drove to the High School PL meet on Saturday. By the end of the day she had to be carried to the pickup...then crawled around the house Sunday...the dogs loved that! I got her to take some pain meds and go the the Urgent Care to get her own script and a steroid pack in the mid-day and found her laying on her stomach in the living room when I returned from Guards on Sun night.

I told her this was not my idea of A$$ up and Head down, which got me in trouble for making her laugh.

She's up to about 5 min of walking right now.

Poor, Gen. I hope the steroids get her back up and running.

[Big_Sky_Guy]

Poor, Gen. I hope the steroids get her back up and running.

She is hoping to go back to work 1/2 day tomorrow and Fri.

[Big_Sky_Guy]

3/9 Gym

10 on the bike

Pulldowns-
100 x 10
140 x 10x3

DB Rows-
70 x15x3

Shrugs-
110 x15x3

DB Bench-
50 x15x3 slow

Pec deck-
90 x15x3

Dips-
5 with 15 sec stretch at end x 3

Calf raises-
450 20
90 x15x3

[Big_Sky_Guy]

Bench From the other week.

BB Bench-
135x10
225x5
275x1

315x1 p
335x1 p
350x1 p (had help through the sticking point)

[Big_Sky_Guy]

3/11 Gym-

Warm- shoulder prehab, pulldown, pushdown

BB Bench-
135x10
185x5
225x2

275x6 (trying to keep equal leg drive)
280x6

260x8 (got 7)

[youtube]PDS2gVdPz6I[\youtube]

DB Bench-
25x30x2
50x25

Neutral Low Row-
120x8
180x12x3

Machine Rear Delt-
70x15x3

Planks, situps, L ups



Progress

[HARRYBEAST]

So are you back to lifting or just pressing stuff?