My trainer asked me for my May report on my lifting. I didn’t even know where to start so I looked to my log book.

Who else keeps a log book of his or her workouts? Track progress? Food diaries?? I love these things. Call me a dork, but I just love love love writing things down. And if it weren’t for these journals, I’d never make progress. I can’t lift heavier, eat cleaner, and move faster if I don’t know where I started and if I don’t know what numbers to beat!
So since I haven’t been able to write much for Strong Figure lately, I thought I’d actually share my findings and results here. Many people ask what lifts I do or what my weight totals are, so why not share?
First of all–my shoulders are pretty effin’ messed up. Doing too much too quickly with too heavy weight on top of YEARS of constant abuse and over-training just HIT ME HARD late April/early May. Ugh! So I’ve been seeing an awesome chiropractor–Dr. Dave–for about a month now. My right shoulder is a LOT better but my left seems to be on and off.
But then Spealler happened.
And then when I went for the L1 cert a couple weeks ago, I jammed my left shoulder doing the thrusters on Fran. (Which, BTW I did in 5:40 and got 17 kipping pullups in a row. I’m sure that’s ONLY because Chris Spealler was the instructor. I can hardly get 5 kippings now.)
And as of right now?
My overhead strict, push, split jerks/presses KILL my shoulders when I press any weight more than the bar. Do you know how bad that SUCKS?! BUT the good news is that I can do swings, pullups, snatches (if I’m properly warmed up and stretched), and pretty much anything else. Just no pressing and jerking, and toes to bar scare me too. Dr. Dave and I have pinpointed most of my issues to impingement…even though I’m pulling my head out of the way for the press, I’m still pushing the bar out around my face (just slightly!) but enough to pull my shoulders forward, create an impingement with the nerves, jam the muscles, then I scream out bloody murder when actually trying to press. (I’m assuming that’s not the medical terminology I should have used, but that’s the best I can give you. Previously, I’ve just been saying it feels like people are jamming knives into my shoulders.) Dr. Dave has showed me how to correct this issue, so now I’m pushing PVC pipe to fix the technique. Ugh….but what else can I do?
As if the shoulder issue isn’t enough…
Another issue that I’m kinda dealing with on my own is a super tight Achilles in my left heel/ankle. If I don’t stretch it enough, every single squat–front, back, snatch, clean, etc–I land with that left heel off the ground. I think it’s slowing down my catch and damn it, I’m trying SO HARD to break the fear of dropping under the bar. Really, really trying. In fact, I videoed myself trying to squat clean 125 pounds. When I hit the bottom, BOTH heels were off the ground. And just the other day when I was practicing squat snatches, I landed flat on my right foot, and toes only on my left. DAMMIT! (I embarrassingly attached the video below.)
How many WODs do most crossfitters do each week?

I’ve also been playing around with how many WODs I should be doing, how many rest days I need, etc. I’ve been so so sore and I think recovery is going to be key with me. I’m trying to lift heavy at least 2-3 times per week, plus work on auxiliary stuff like handstand pushups or ring dips, and I even try a little rowing or mini met cons every now and then. I like the idea of trying to do 2-3 workouts per week for conditioning and then lifting 2-3 days. I need to start doing more yoga (active recovery?) and make sure that I take 1-2 days off completely.
Here’s some of the lifts I did over the month of May. Skip it if you don’t care, but if you’re looking to throw some variety in your routine, maybe you can get some ideas here.
Front Squats:
Overhead Press:
5/15: 5×3 @ 90% = 75 lbs. Not much pain. Not 90% either. 🙁
Back Squat:
5/27: 5×3 at 95% I think? I did 155, 155, 160, 165, 175!
Bench:
Auxiliary and Other Lifts:
Strict pullups are in the 3-5 range–with my shoulder injury. I know I’ve done more than that before.
Snatch grip deadlifts sure are weird….doing those anywhere between 85-115 lbs.
- I need more rest and yoga/stretching days.
- I do NOT need to do six WODs a week to stay in shape.
- I still enjoy lifting weight more than anything else in the gym.
- A Paleo diet works best for me with a limit on nut/seed consumption.
- Dr. Dave freakin’ rocks. The exercises he has me doing, plus the stretches, bands, and tissue repair meds he has provided are fantastic. Every time I see him I leave feeling SO amazing…no pain, and super refreshed. And not to mention assured–I usually walk in convinced I’ll never lift again and by the time that I leave, Dave has assured me that I’m only a little jammed and I just need rest and stretching. If you live near Harrisonburg/Rockingham County and you have aches and pains, CONTACT HIM NOW!
My Bragging Corner!
I do love “tooting my own horn,” and it’s probably because I’ve never worked so hard at something in my LIFE. But due to proper rest, diet, and specific training goals, I’ve hit a lot of PRs over the past month or so and I want to share!
- 5:40 Fran time
- 17 kipping pullups
- 200 pound front squat
- 245 pound deadlift
- 125 pound squat clean
And while I’m quick to brag, I won’t hide my way-too-many flaws either. Here’s a video (it’s poor quality because I was by myself) of me “trying” to squat clean 125 pounds. You’ll see my heels come off the ground when I land (WRONG!) and you’ll see that I don’t drop fast enough (WRONG!) among a host of other laughable moments (WTF do I do with my hands every time I grab the bar?) You’ll also see me try the lift again and completely fail. I get the bar high enough…I just CAN’T DROP UNDER. Damn, damn, and DAMN!
So…tips for fixing my form? Personal PRs you’d like to share? I’m all ears! Comment below!!
UPDATE! Because I’ve rested my shoulders for one whole month (no pressing, pushing, or jerking) I was able to push jerk 105 pounds this morning with NO SHOULDER PAIN!!! YES!!! Oh and I overhead squatted 85 pounds yesterday, 15 times! Things are looking up….let’s keep everything crossed that it stays that way!

Sorry to hear about your injuries……I know it sucks to have them since I am speaking from experience. Good for you to see the Chiro….I was seeing Todd Nieder last year for my elbow due to tendonitis doing ART (Active Release Therapy)…..as they are the only one locally that does that type of therapy. He helped me big time.
Hearing about your shoulder issue makes my shoulders hurt just hearing you talk about your pain. Since I have had surgery on both of my shoulders now….Crossfit makes me cringe thinking of all of the overhead movements.
You’re right Randy….there’s SO MUCH shoulder “stuff” with CrossFit. I think the reason my shoulders got jammed was because I did too much too fast and didn’t take enough rest. Which I think happens to too many crossfitters. It becomes an addiction and no one wants to rest and then people end up hurt. The one thing I’ve learned–the hard way–is that I need lots of rest and that I don’t have to workout every single day. But the GOOD NEWS is that with my rest and rehab, I was able to push jerk 105 pounds today without ANY shoulder pain at all! I posted a video of it on my facebook page. So it’s definitely getting better and as long as I rest it, I think–knock on wood–I’ll be able to recover quite nicely!!!!!!!!! Fingers crossed!
First of all, I want to thank Stephanie and Randy for the great compliments to our practice! Dr.Dave and I truely appreciate it, but what we are ultimately concerned about is the “movement knowledge” our patients gain along with our functional treatment results! And I believe you two are great examples of that approach…once again, thanks so much and press on!!!
I totally agree about “movement knowledge.” Now, when I’m pressing any sort of weight, I’m constantly thinking about using the proper upper back muscles that Dr. Dave taught me to use instead of just pressing from my shoulders. In practicing overhead presses with about 35 lbs, I felt more of a workout in my back than my shoulders and I knew I was doing it the right way–finally! Learning how to use the proper muscles for certain lifts and stabilizing more of my core has already shown improvement in my lifts and I’m not even at a point yet where the new movement is natural. I’m still thinking about it and trying not to slip into old habits. I can’t wait until everything sinks in for good!
Glad everything is helping Steph! Keep up the good work. I’ll see you next week so we can work on some more positive changes for you to help you reach your goals. Thanks for the great article and comments.
Thanks to you too Randy!
I’m looking forward to it Dr. Dave!!