- bio:School of Elite Fitness.
- location:Wilmington, NC
In Feb 2009 I had to get a full rotator cuff repair surgery after my shoulder started to come out of its socket. After years of playing football, wrestling, martial arts, etc., the beatings took their toll on my shoulder. I needed 3 screws to help put my shoulder back together once the tears were fixed and all the scar tissue and debris got removed.
My surgeon opted not to cut my bicep tendon even though it had slipped out of alignment. I was in a full shoulder sling and couldn’t raise my shoulder up away from my side for 6weeks. I was cleared to begin full workouts in June 2009.
I had virtually no strength in my shoulder when I started Crossfit. I had to use the 20inch box to attempt basic pushups. I couldn’t raise the arm above my head much at all. I had ballooned to 248lbs while going through rehab because I couldn’t workout but I ate the same “bad” way. This morning I stepped on the scale and I’m 226lbs and feeling much stronger. Crossfit is awesome!!
Workout of the Day
“The Broomstick Mile” – CFJ #14
25 Back squats, 25 Front Squats, 25 Overhead Squats, Run 400 meters
25 Shoulder Press, 25 Push Press, 25 Push-Jerk, Run 400 meters
50 Squat Cleans, Run 400 meters
50 Snatches, Run 400 meters.
All of this work, except for the runs, is done with a one inch by 6-foot dowel. The moves are done in synchrony and the run is kept to the pace of the slowest runner. Everyone stays together for every rep.
This workout introduces critical, functional movements of unrivaled impact. Introducing these essential movements under near zero loads places enormous demands on accuracy, coordination, balance, and flexibility that are all to often brand new to the athlete. The skills developed with these stick exercises pave the way for safe and super efficacious participation in the most important training stimuli known, weightlifting. Not the junk of bodybuilding but the real stuff.