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Success Story – Mondo B.
17 September 2009
Last Updated on 04 November 2012
11 Comments
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!!
~Mondo
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.
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Great Job Mondo!!! Keep up the hard work.
Mondo- you’re a rock star. Was just thinking of you this am @ the squat rack. To all you kids out there: squatting ain’t the same w/o Mondo as your partner. Put it on a T-shirt cause it’s true.
Cheers from DC. Come visit dude, and keep up the hard work and send my best to the early morning gang-
-al
Al – good to hear from you! Hope all is well.
Mondo – your amazing testimony and progress couldn’t have come at a better moment. Thank you for sharing.
Chip – you are greatly missed at the Breakfast Club sir. Hope the consultation goes well and I wish you a speedy recovery. You’ll be in my prayers.
Mondo, way to stick with it. A lot of people get discouraged when they constantly have to scale workouts for whatever the individual reason is. Not only have you succeded in getting stronger and leaner, your crushing things! Keep up the great work.
Mondo, I admire your commitment to your health! Some think balloning and sickness are the natural course for aging, but you and I know that it doesnt have to be that way. We must take a pro-active approach to our health and well-being. You are a fine example of what hard work and consistency can accomplish! Congratulations on your great progress!:)
Chip, sorry to hear about your eye condition:( I will keep you in my prayers and hope you have a speedy recovery!
Way to go Mondo!!
I told you guys Mondo would be a GREAT asset to have
At CFC. Mondo—keep up the awesome work. Good luck
tomorrow. See you at the game. Zeke- Nice pic by the
way. You always take awesome pics.
What you guys didn’t know was that the picture taken above was taken AFTER Mondo had maxed out a set and I missed the shot. Mondo’s response was awesome – I’ll try my hardest!
Mondo always try’s his hardest! He’s no cry baby that’s for sure! Way to rock it BIG M!
Great job, Mondo! I need to get up early one of these days and WOD it with the breakfast crew. And Hunter — where have YOU been?