Crossfit Armoury - November 2017: OLY Programming and Physio updates

Wednesday; November 8th, 2017 @ Crossfit Armoury

Monday; November 13th, 2017 @ Crossfit Armoury

Wednesday; November 15th, 2017 @ Crossfit Armoury

Monday; November 20th, 2017 @ Crossfit Armoury

Coach:  AJ Facendi

Thoughts:

After the initial diagnosis, most of the above programming were modified with a reduce percentage for lifting.   Initially both lifts were limited to 50%.  By the second week; we tested the weights and increase the limit to 65%.  Snatch work was increase to 85% as the movement didn't impact my lifting capacity, nor cause any undue stress to my elbow.

I kept my coach in the loop after each visit with my physio (Arri, Aaron, Daniella) as for modifications to the lifting, especially the percentage.  My coach was on my case when I would exceed my percentage.  I always keep a paper copy with some pre-calculated numbers with me.   It's just faster if I can just look at my paper and load the weight, then fumbling for a phone/calculator and figure out the percentage.   Call it being over-prepared.

There were times, I would exceed my limit and my coach would give me shit.  Rightfully so.   

By the third week, Snatch could go up to 100%; depending on how it feels.  I took the route of being a bit more cautious and slowly increase it by 5 to 10% per week until it hit 100%.   However, the increase on the clean and jerk was smaller.  Approximately 5% per week, which never seemed enough.

I had the opportunity at this time to utilize the lower weight and focus more on technique.   It was something that Coach AJ would tell me.  Sometimes, these things happen for a reason, and you can take that opportunity to improve on the movement/form.    So, that's what I did.    Working on some issues I had, and I'll admit; the slowing it down and leaving the weight lighter than usual was a good thing. 

Physio had me doing a bunch of exercises to bring that strength back and as well as the countless manipulation of the muscles (which were just as painful as when I'm cleaning a heavier weight), icing and electro stimulations.  All were helpful in my recovery.

This TEMs machine and I became friends over the 6 plus weeks of recovery.

I decided to take the last week of November off from any training, include no Crossfit.  Actually, I didn't do any crossfit classes this month.   Thus, why there were no olympic lifting programming shown for the last week of November.