3/31/14: A Back Injury Saved My Back

Alright, guys. Had some time to do some extra writing tonight. Not much...just a couple thoughts about a back problem I've been dealing with for the greater part of a year. So, starting back at the end of my last semester in college, I started to feel a little pinch in my lower back. Of course, I just ignored it for as long as I could until it got to a breaking point earlier this year. It got to the point where I could barely pick up my son out of his crib. I knew I needed help! Long story short, the guys at Midland Chiropractic hooked me up, and I'm very close to being fully recovered. What I'm trying to say is...my form on a lot of my lifts was less than desirable, especially when it came to heavy weight. My PR Deadlift at 505# was a back-rounded mess. Through this back injury, I have a whole new emphasis on keeping my back tight and maintaining awesome posture and keeping my back super tight when the weight gets heavy. I encourage you all to do the same! Don't pull 500# from the ground while losing your vertebrae 10 feet behind you. Sacrifice the ego, keep the form tight, eventually the weight will catch up. Don't let a back injury force you to take 10 steps back, start now and get 10 steps ahead injury free.

Warm-up
Row 500m
2 Rounds
10 Dislocates
10 Barbell Rollouts
10 Mountain Climbers
10 Dive Bombers

Mobility
Roll Quads - 1min/leg
Roll Back of Shoulders - 1min/side
Athlete's Choice - 2min

Skill/Strength
Back Squat 4x7 @ 75%, 3:00 int

WOD
"Karen"
For time
150 Wall Balls (20/14)

Oly Program
EMOM for 15min
1 Snatch Balance

EMOM for 15min
1 High Hang Squat Snatch

EMOM for 15min
1 Low Hang Squat Snatch

Athlete Track
Metcon:
6 Rounds
30 Row Pulls
1:00 Rest

Skill/Strength:
Bench Press 6x6 @ 70% + 10lbs.

WOD:
5RFT
5 HSPU
10 KB Swings (72/53)

Also, you'll notice Oly Lifting is back! These days will be programmed either MWF or TRSa. Not sure what way is better, so we'll play it by ear. Try to break up your workouts for the day if at all possible. Try to do the Athlete Track separate from the rest of the workouts. Do what you can without overdoing it. Peace!