Broken collarbone, week 3

Third week of recovery, and things are going very well. However, this is the tricky bit. Since it's less painful and easier to move, you tend to think that you can use it more again, but be aware that the bone is still healing and can't withstand heavy loads and extreme movements. This is very important in the first 4-5 weeks.

Keep it moving though, but as soon as pain comes into play, this should be your cue to stop.


For supplementation, this will be the last week that I'll use the comfrey ointment. Same goes for the hyaluronic acid, although I do plan to use this again in the future. Unfortunately, I ran out of cissus q a bit too early, but I have new supply on it's way.
The protein supplementation will go on as well, and I've added 1200 mg of calcium a day.

This will start on December 30, and the amount of treatments could possibly be up to 20. An estimate at the moment is that it will probably take about 3 months to get back to crossfit again. This is considering the heavy stress the shoulder will be under with for example push press, thrusters, etc.
Since the bone is now healing in a different angle, I basically need to learn how to use my shoulder all over again. The difference in angle is very visible (see pic below, although it doesn't look as bad in the picture)
The circle indicates the location of the fracture.


This was another week of leg work, but I was able to add in some arms as well.

Workout 1:
Leg Extensions 5 x12
Leg Press 4 x 12
Leg Curls 4 x 12
TRX Lunges 3 x 15

Triceps Extensions (cable) 3 x 12
Bicep Curls 3 x 10

Workout 2:
250 Squats for time
Leg Extensions 3 x 12

One arm KB Swings: 4 x 12 (with left arm of course)
One legged Good Mornings with KB: 3 x 10 (each leg)
6 x 30 sec Hollow Holds
Triceps Extensions (cable) 3 x 12

Workout 3:

Smith machine Squats 4 x 10
Leg Extensions 3 x 12 & 2 x 10
Leg Curl 2 x 12 & 1 x 10
Good Mornings (with barbell) 3 x 10
Walking Lunges 50 x
Step-ups 50 total

Triceps Extensions 3 x 12
Bicep Curls 3 x 10
7 x 30 sec Hollow Holds

Posts of week 1 & week 2.

Progress post on weeks 4-6.

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