This past weekend I drove up to Big Sky, Montana with the owners of Crossfit 714 (the gym where I train) for the annual Crossfit Affiliate Gathering. I had an amazing time (other than the long drive to and from southern California)! Did some downhill mountain-biking, experienced whitewater rafting for the first time (so much fun), stayed in an amazing penthouse suite, ate elk, boar, venison, duck, and bison, drank a ton of Montana beer, built a bonfire, and hung out with some awesome people (including Greg Glassman, the creator of Crossfit!). It really was an awesome experience, and I hope that I'm blessed enough to do it again (maybe next year).
On a more bummer note I partially dislocated my shoulder (again) the day before we left for Montana, doing behind-the-neck jerks. My grip was too wide, and I was so eager to put up a big number that I rushed the lighter warm-up sets that should have prepared me for the bigger weights. Last time I maxed-out on this movement I put up 275 lbs., so I was confident I could get 300, and I felt good through 265. I loaded up 285, got it overhead, but the weight traveled behind me and I didn't let go in time, which resulted in my humerus moving forward in my shoulder socket, and a nasty grinding feeling, along with a disturbing pop when the bone popped back in immediately when I dropped the weight. It's a very surreal feeling to have your bones in places they're not supposed to be!
Since it did immediately pop back in I didn't feel the need to go to the doctor and just started icing it right then. It's been a week now, and while it still hurts it's much less severe than it was in the couple days following the injury. I'm taking it easy for at least another week, and if the pain doesn't get better I'll see the doctor and maybe get an MRI. My biggest fear is that I tore something, but I think the pain would be worse than it is if that were the case, to be honest. But like I said, if it doesn't feel better soon I'll go see the doc. In the meantime I plan on doing some rotator cuff strengthening exercises that I learned when I was in physical therapy earlier this year. I think slacking off on those rehab/prehab movements is partly to blame for the re-injury.
I can still use it, as I did when mountain biking and rafting, I just can't internally rotate it or do any overhead movements (at least, without pain) at the moment. Today I'm going to test how it feels to do push and pull movements, and adjust my training accordingly. I think this effectively puts the kibosh on my Olympic lifting career, at least for now, but it also allows me to explore some other aspects of strength and conditioning that I've been neglecting (like sprinting and explosive plyometrics).
Anyway, once I get started on my 30-day challenge next month I'll be posting a lot more frequently, and I'll keep you posted on my training as well.