{"id":2417,"date":"2011-09-07T11:03:41","date_gmt":"2011-09-07T10:03:41","guid":{"rendered":"http:\/\/www.colinmcnulty.com\/blog\/?p=2417"},"modified":"2011-09-07T11:05:50","modified_gmt":"2011-09-07T10:05:50","slug":"burpees-with-a-torn-rotator-cuff-yay-burpees","status":"publish","type":"post","link":"https:\/\/www.colinmcnulty.com\/blog\/2011\/09\/07\/burpees-with-a-torn-rotator-cuff-yay-burpees\/","title":{"rendered":"Burpees with a Torn Rotator Cuff, Yay Burpees!"},"content":{"rendered":"<p>Since I&#8217;ve returned to exercising and prehabilitating my <a href=\"http:\/\/www.colinmcnulty.com\/blog\/2011\/08\/04\/my-rotator-cuff-mri-shoulder-scan-and-arthrogram-mra\/\">shoulder&#8217;s torn rotator cuff<\/a> by doing <a href=\"http:\/\/www.colinmcnulty.com\/blog\/2011\/08\/24\/my-rotator-cuff-tear-exercises-workouts\/\">rotator cuff tear friendly exercises<\/a>, I&#8217;ve noticed a marked improvement in my shoulder pain. No it&#8217;s not fixed, nor close to it but to be honest, if it wasn&#8217;t for wanting to exercises fully again, I reckon I could live a normal life how it is now. <strong>Most of the pain has gone<\/strong> and the dull aching has disappeared completely.<\/p>\n<p>Whilst doing a CrossFit \/ SPEAR System type workout to fellow PDR Coach Chris Worrall at <a title=\"CrossFit Tameside Location\" href=\"http:\/\/www.colinmcnulty.com\/blog\/2010\/03\/13\/list-and-map-of-crossfit-affiliates-in-the-uk\/#crossfittameside\">CrossFit Tameside<\/a>, that involved Combat Squats, Half Spears, and <strong>Burpees with a medicine ball(!)<\/strong> I realised that it didn&#8217;t hurt as I had expected. Previously I was unable to even get into the plank position, so any form of push up was out, which meant Burpees were out too. So this week I felt confident enough to try out a slightly modified burpee in a workout to see how it went.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignright\" title=\"Narrow Stance Push Ups\" src=\"http:\/\/www.suckitupfitness.com\/newsite\/wp-content\/uploads\/2010\/08\/150_Narrow_Stance_Push_Ups_02.jpg\" alt=\"\" width=\"150\" height=\"115\" \/>What I discovered is that I could do narrow stance push ups without any significant pain, so narrow stance burpees are also in then, providing I don&#8217;t do them to excess I think. So the workout I did was this:<\/p>\n<p><strong>Torn Rotator Cuff Workout 6<\/strong><\/p>\n<p>In x minutes, do As Many Rounds As Possible (AMRAP) of:<\/p>\n<ul>\n<li>1 Box Jump<\/li>\n<li>1 Burpee<\/li>\n<li>1 sit up<\/li>\n<li>Each round, increase the number of each movement by 1, so on round 3, you do 3 Box Jumps then 3 Burpees etc<\/li>\n<\/ul>\n<p>You can pick any time over which to do this. I&#8217;d already done heavy sets of 5x deadlifts and didn&#8217;t want to push the first time trying burpees on my shoulder, so I just did AMRAP in 6 minutes of the above.<\/p>\n<blockquote class=\"left\"><p>2k row with Death By Burpees built in<\/p><\/blockquote>\n<p>Rowing doesn&#8217;t aggrevate my shoulder injury so I think I&#8217;ll be able to do a workout suggested by Tom Bold of <a title=\"CrossFit Bold Location\" href=\"http:\/\/www.colinmcnulty.com\/blog\/2010\/03\/13\/list-and-map-of-crossfit-affiliates-in-the-uk\/#crossfitbold\">Cro<\/a><a title=\"CrossFit Bold Location\" href=\"http:\/\/www.colinmcnulty.com\/blog\/2010\/03\/13\/list-and-map-of-crossfit-affiliates-in-the-uk\/#crossfitbold\">ssFit Bold<\/a> which is a 2k row, with Death By Burpees built in, so it works like this:<\/p>\n<ul>\n<li>Start the first minute by doing 1 burpee then hop on the rower and row as far as you can<\/li>\n<li>When the minute rolls around jump off and knock out 2 burpees<\/li>\n<li>Get back on the rower and continue from where you left off&#8230;<\/li>\n<li>Continue in this fashion adding one burpee per minute until you&#8217;ve completed 2km or you can&#8217;t finish the burpees within the allocated minute.<\/li>\n<\/ul>\n<p>It looks rough! \ud83d\ude42<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Since I&#8217;ve returned to exercising and prehabilitating my shoulder&#8217;s torn rotator cuff by doing rotator cuff tear friendly exercises, I&#8217;ve noticed a marked improvement in my shoulder pain. No it&#8217;s not fixed, nor close to it but to be honest, if it wasn&#8217;t for wanting to exercises fully again, I reckon I could live a [&hellip;]<\/p>\n","protected":false},"author":161,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2,1,215],"tags":[286,230,224,281,216],"class_list":{"0":"post-2417","1":"post","2":"type-post","3":"status-publish","4":"format-standard","6":"category-crossfit","7":"category-uncategorized","8":"category-self-defence","9":"tag-chris-worrall","10":"tag-crossfit-workout-exercises","11":"tag-pdr","12":"tag-rotator-cuff-treatment","13":"tag-spear"},"_links":{"self":[{"href":"https:\/\/www.colinmcnulty.com\/blog\/wp-json\/wp\/v2\/posts\/2417","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.colinmcnulty.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.colinmcnulty.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.colinmcnulty.com\/blog\/wp-json\/wp\/v2\/users\/161"}],"replies":[{"embeddable":true,"href":"https:\/\/www.colinmcnulty.com\/blog\/wp-json\/wp\/v2\/comments?post=2417"}],"version-history":[{"count":0,"href":"https:\/\/www.colinmcnulty.com\/blog\/wp-json\/wp\/v2\/posts\/2417\/revisions"}],"wp:attachment":[{"href":"https:\/\/www.colinmcnulty.com\/blog\/wp-json\/wp\/v2\/media?parent=2417"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.colinmcnulty.com\/blog\/wp-json\/wp\/v2\/categories?post=2417"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.colinmcnulty.com\/blog\/wp-json\/wp\/v2\/tags?post=2417"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}