Subbed front squat at 185lbs. 20 lbs + 3 lbs dumbbell instead of plate.
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Front Squat 5x3 165, 175, 185, 195, 205 Did some hiking (Mist Trail) this weekend and physical therapy last night. Squats were done with arms crossed. Felt strong with 205. Today I started physical therapy. It was pretty rough. Even the occupational therapist, Michael, was surprised with my limited range of motion and strength. Little does he know how much it has improved since my cast came off. The primary challenges are extension of the wrist and supination. I simply can't bend my hand back past a neutral position or rotate my right thumb pointing left away from me. It was hard work and he is definitely going to push me physically and mentally and which is exactly what I need and I'm paying for. The plan is 1-2 visits per week with work at home each for 6 weeks. We will focus on passive and active range of motion (ROM) and mobility of the joint. Then I will gradually begin working on strength. In the meantime I will keep going to Crossfit, hike, and swim. Serratus push-ups, one-arm kettlebell swings (44 lbs) Planks and one-arm pull with 44lbs. Health Insurance for the middle class in the US sucks. From my personal experience, there is no other way for me to put it. Read below for more details on my US experience vs. Canada. Great news today from Dr. Rebecca Yu in Berkeley, CA. I can start physical therapy immediately. It is a long road ahead for sure, but at least I can start taking things "into my own hands"...
Range of Motion (passive and active) and joint mobilization will be the focus for the next 6 weeks. Dr. Yu was very happy with the surgery overall, but I do have some ulnar displacement which is limiting my ability to rotate my wrist. I can wean off the soft cast but will need to avoid strain or falling on the wrist. Rebecca Yu was recommended by my surgeon in Québec. They were colleagues and he said she is the best and I agree. 8 hours of public transportation in one day, but it has been worth it. If you need a hand surgeon in the San Francisco Bay Area, see her website and make an appointment! Next I will meet the physical therapist ASAP. |
AuthorI have been doing Crossfit since 2007. Recently I suffered a serious wrist injury. Archives
May 2016
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