Bursitis - Patience

That's what the doc said. Got some celebrex and some patches. Not a lot of improvement yet but he said no restrictions on workouts. I'm working around the upper arm pain so that restricts my handstands and presses. No bad pain with snatches and swings. I'm doing some rehab type work with the rotator to try and get the blood moving in the general area of the bursitis.
VWC progess: 22 sets of 36:36 last week. I hit 80 sets of 8 with 16kg before I moved on. I have been alternating 15:15, 36:36 with swings 2 days per week. I replace snatch day with a test about once a month and have hit the 100 in around 4:30 the last 2 months. Conditioning is good.
My other 2 days per week I am working through the 9 progressions of the 6 exercises in Convict Conditioning. Having to hold back on moving up too quick in some areas but being challenged in others. It really stinks to have so much pain in the headstand. Patience.
Weight is steady around 190. I got as low as 185 and sneak up to 193 or so after eating bad (pizza yesterday). I still try to eat more good than bad meals and have not missed a day of Max E in 3 years unless doing a cleanse.
I have resolved to chase better health/conditioning/strength instead of bigger/faster/stronger.
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Looking forward to the CKFMS class next month. Can't wait to show people how to feel better every day.

O.K., I give, I'm going to the Ortho Surgeon.....

Just can't shake this problem with my tricep/shoulder. Hoping nothing to do with rotator cuff. I've always been able to work through pain but this won't go away and has gotten worse since January. Can't press with right arm, can barely stand to do handstands, can't do get ups with that arm down because the compression is like a knife hitting me between the tricep and shoulder. OK, I give in. Snatches and swings have very little pain so that's been the bulk of my work for 3 months. Can't complain because they are great and my 5 min snatch test was done in 4:30 a couple of weeks ago, but when you almost scream just rolling over in bed it's time to do something.
Lots of travel and bad eating but lots of water and good supplements so I'm maintaining my bodyweight around 190.
Loving the Convict Conditioning bodyweight program. I'm starting at the bottom like Coach Wade says and hopefully will be able to progress nicely by the time my arm is fixed. Until then I will work around it.
Still working the V02 snatches 2-3 times a week. I'm alternating days of Convict Conditioning with 15:15 or 36:36. I've hit 80 sets of 8 on the short one and 20 sets of 15 reps on the 36 before my grips lets go.
Blah, blah......
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I'm doing a Kettlebell Basics class at Crossfit Everstrong on Saturday at 12:30. Fellow RKC David Dunham will be there as well.

Are You Too Busy to Workout?

Friday was a back down day after we did the snatch test earlier in the week. I hit 100 snatches in 4:30. Respectable. Friday was 40 sets of 8 snatches. Friday night I drove to Jackson, MS for some Advocare business. Sarah was supposed to volunteer at a 5k the next morning so at 11:30 pm, Trey and I said we would run the 5k at 8am the next morning. Got up, ready to go, Trey says "Sarah found something to do at 9am so she's sleeping in." We ran it anyway. 24:10. Trey did 23:05 I think. We both got 3rd place in our age groups.
Coach's meeting then product training Saturday. Showed Trey some KBs before Church Sunday morning. Drove home after mixer that evening.
I bailed on Shane this morning so I came home at lunch and cranked out 80 sets of 8. Felt really good. Worked on form. I'm trying a little more corkscrew on the descent rather than the straight hardstyle flip. It's a work in progress.
Gotta get Shane to 80 sets so we can start the 36:36 protocol.
Just got my CKFMS DVDs so lots to learn before May.
Now who says they're too busy to workout? Give me 20 swings and shut your pie hole!

Accountability = Results

There is nothing like accountability to motivate you. I know there might be a few exceptional folks out there that beg to differ but for the most part you can't do it by yourself. When I say it, I mean take it to the next level. I have been able to successfully "maintain" my fitness level alone and I'm pretty motivated but give me a goal or someone to train to a goal and I take it to the next level.
Find a workout partner that you know will be waiting at the gym or banging on the door of your garage at 5am. Find someone that will call you every day and ask you if you ate any oreos and expect the same in return.
Emily wanted a challenge for the new year. I challenged her to 1000 swings in a workout. She got on facebook and layed out the challenge and it was accepted by Lydia and Yvonne. They all did it in 3 weeks. Em's best time was 32 minutes with a 30lb kb. She triggered her metabolism to jump up a notch and now she's below her pre-pregnancy weight and ripped.
Angela challenged herself to get ready for the next HKC then the RKC. She just reported in that she's lost enough inches to get in jeans (down almost 7 sizes since January) she thought would never see her hips again and she's only getting started.
The key is to find an accountability partner and start small but consistently add intensity. The biggest mistake with diet or exercise is to go too extreme too quickly and it makes you too sore or too hungry so you can't persist.
Persist without exception. Call me and I will be your accountability.

Make the Right Choices

So in the last 7 days I have been from Pensacola to Philadelphia and back then to Tampa and for 4 days and back. I have managed a few workouts. Joint mobility almost every day. Pushups when I have nothing else. One of the great things about the RKC is that you can call a fellow comrade while in their town and they are usually willing to hook up for a workout. The other good thing is nobody wants to be outdone so you always push each other a step further than if you were working out alone. Thanks Faizel Enu in Tampa for a great workout.
Eating on the road is not as easy but it's always nice to test your willpower. You don't have to get the worst thing on the menu. A good lean piece of meat with some veggies and water or tea instead of booze, sweat tea or diet drinks is really not that hard. I don't feel so bad eating the occasional dessert when everyone else at the table is having beer or wine x3 or 4.
New job, different travel schedule. Maybe I'm coming to a town near you!

VWC

Good progress last week even with an overnight stay in a hotel with a workout.
Hit 40 sets Friday. Plan to ratchet back today with 20 then move on.
Ran a 5k in 23:40. Looking forward to McGuires this Saturday.

Making Progress

Wow, hard to believe it's been a month since I posted. I'm hitting the Viking Warrior Challenge workout consistently and have been mostly doing swings and snatches due to a shoulder/tricep issue. For all things in life: A few simple disciplines practiced daily.

Working on my 5k time. Want to scare the 20 min mark this spring.

Jayson and I were seeing who could look the meanest....