Member of the month – March 2013
CFDC Member of the Month
Winning a battle overhead
I started fundamentals classes 11 months ago. Prior to starting classes it had been over 15 years since I had done any serious aerobic exercise. I had had a history of bad posture since childhood and a sense that I wasn’t going to get any healthier unless I did something fairly dramatic. My old schoolmate David Moore gave me Michael’s number and I met Ian for my fundamentals classes soon after.
I was pretty terrible at most movements but really struggled with everything over my head. A push press with any weight added would force my lower vertebrae to feel like they were about to explode. Overhead squats with a dowel rod weren’t possible – I would just tumble forward as I squatted down.
Talking with Ian, I had two choices; keep doing what I was doing (at best, reach a plateau and hopefully avoid a serious back injury) or strip it right back to get my shoulders to move better and then moved forward. Custom goals for months became shoulder mobility. Every night was spent watching TV on a foam roller. I endured hours of agony of lying on a lacrosse ball. In the gym, specific stretches before every WOD, the odd visit to Albert and tips from Andy in relation to squats all helped the process.
10 months later my shoulder mobility has improved greatly. It hasn’t happened overnight and it is isn’t 100% yet but the lifts are getting bigger and better.
These are Strict Press figures at three points over the last 7 months
18th July 2012 – 1RM 40KG Back exploding posture
15th August 2012 – 1RM 20KG Safe Posture
22nd January 2013 – 3 RM 42.5KG Good Posture
Overhead squat figures over the same period:
May 2012 – Overhead Squat not possible
September 2012 – 15kg in a WOD
February 2013 – 25KG in a WOD
I am really glad I listened to Ian all those months ago when he suggested start from scratch and learn to move properly. I now get a big kick out PBs when they come along and it feels great knowing I can lift more safely. I am still a considerable distance from Rx’ing Fran but RX’d ‘Fight Gone Bad’ a few weeks ago with substantially increased weights for Walls Balls, SDHPs and shoulder to overhead. Most importantly I feel like I have a solid platform towards bigger weights with better posture.