f Why You Are Never Too Old For Crossfit!!!!!

Sunday, November 23, 2014

When the Dr. who Coined the Term "R.I.C.E." Says it is Wrong......

"Mirkin shook the sports medicine world on March 16, 2014, when he posted an article on his website admitting that he’d been wrong all along, particularly about the use of ice for treating injuries."

" Gary Reinl, a lanky fellow never without running shoes and a ballcap atop his head of wispy grey hair, assumes the role of this cold war’s General Patton. Reinl’s book, Iced! The Illusionary Treatment Option, serves as the battle plan for the legions of sports medicine practitioners who have banded together against the use of ice as a recovery tool for athletes and Average Joes alike."

" “One, ice delays recovery. Two, ice increases swelling. Three, ice causes additional damage. Four, ice shuts off the signals that alert you to harmful movement. And five, most importantly, it provides false hope,” Reinl said. “You think you’re doing something good when you’re actually doing the opposite.”"

"The first step towards healing, inflammation is triggered when the body senses a harmful event, specifically injured tissue. White blood cells like neutrophils and macrophages, which Reinl dubs the “cleanup crew,” rush to the injured site to sweep away debris and bring healing nutrients. Damaged vessels constrict to quarantine the injury, while surrounding vessels open up to let nutrient-rich fluid in, causing the initial swelling."

"  by applying ice to an inflamed area, you slow down the healing process, Reinl warns. Much like a winter storm grinds highway traffic to a halt, ice applies the brakes to the outflow of swelling and influx of healing nutrients."

"  Starrett and Reinl preach active recovery, using movement and light exercise to speed healing. Practiced by track athletes for years in the form of light jogging between sprint events, active recovery provides low-level stress to tissue, allowing it to heal and grow stronger.
..... Active recovery is the answer and stillness is the enemy,” Reinl said. He points out that swelling is removed from the site of injury via the lymphatic system. Part of the circulatory system, the lymphatic system is a sprawling map of one-way vessels that carry fluid toward the heart, disposing of waste products that are eventually dispelled in urine.
But there’s a catch to the lymphatic system — it’s completely passive, meaning that it can only move waste when muscles squeeze lymph vessels. No movement means no waste removal. In fact, when you freeze lymphatic vessels, it creates a backflow that leaks fluid back into the space between cells and increases swelling."

*****I can most definitely attest to and recommend active recovery after a knee replacement. Once I was released from the hospital and able to walk around at home, I was able to get around without crutches quite quickly (to my PT's dismay). As I have mentioned before, being in Crossfit shape and my insistence on using my knee, made me able to go back to work within 6 weeks.(generally it is recommended to go back to work within 3 months)

A PT is quoted as saying:  " Dr. Chad Nowlin, a physical therapist in Commerce, Texas, recalls that during one of many internships, knee replacement patients experienced excruciatingly slow recoveries, even with the use of ice. But a switch to active recovery changed everything."

To read the entire article please click here

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Monday, November 10, 2014

2015 Regionals to Be Combined!! Super Regionals???

At the end of the 2014 CrossFit Invitational Games Director Dave Castro dropped a bombshell into what to expect for next year’s CrossFit season
First the first time since the Open began in 2011, we will see a reduction ‘qualifying regions’. While there will still be 17 qualifying realms during the CrossFit Games Open, Regional events will be consolidated into what is being called in-house ‘Super Regionals’.
Castro used the example of NorCal and SoCal, which will both be combined into one California Region. Both qualifying realms will bring their top 20 male and female athletes to compete for five spots at the CrossFit Games.
This will extend to other regions with Canada West and North West combining, Canada East and North East combining, Asia and Australia and Africa and Europe among others.
Castro said that unlike the California example, in the case of Australia and Asia, the total number of regional competitors would be scaled a bit differently. While the numbers haven’t been made official, Castro mentioned that Australia would possibly bring 30 qualifiers and Asia would bring 10.
The idea of the reshuffle is to be able to have 40 incredibly strong athletes competing across four heats.
As part of the announcement, Castro said there would be some small changes to the CrossFit Open, including, for the first time, a scaled division.
There will also be the crowning of State and National champions after the completion of the Open, which is designed to isolate who has won each state and country.
At this stage the finer details are still yet to be finalised, including location of ‘Super Regional’ competitions and the dates of the CrossFit Games Open.
More details are expected to be announced later.
Megan Drapalski
Megan is a CrossFit addict, freelance writer and contributor to the CrossFit Games and CrossFit Community websites. She can be found either doing CrossFit or talking about CrossFit, even when she shouldn’t. When she isn’t in the box training, Megan can be found eating all the cheesecake or referring to herself as an 'aspiring crazy cat lady'. You can check out her blog at www.nowhiteflags.net.
- See more at: http://therxreview.com/2015-crossfit-regionals-combined/#sthash.xIM2jIqc.dpuf
To Read an article explaining what Dave Castro Announced please click HERE!!

More info HERE!!

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Sunday, November 9, 2014

How to Actually Use Compression Wrapping to Help You Train...

"Compression wrapping (popularized by Kelly Starrett) is where you wrap the injured joint or muscle in elastic material. Compression wraps are common in weight lifting, but we're talking about a more aggressive wrap for a very short period of time (30 seconds to 2 minutes), and for a much different purpose."

These are the bullet points that you need to know:
  • "When there's pain in a movement, compression wrapping offers extra stability to allow a safer range of motion.
  • Once you remove the band, blood floods back into the area, creating an influx of nutrients that was previously limited.
  • While it's no replacement for a soft tissue therapist, it is an affordable and extremely convenient recovery modality."
 To read the entire article and see more techniques for wrapping check out this link!

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Sunday, October 26, 2014

Don't Ice An Injury!

In an effort to be more contentiousness with my blogging, I have decided to make it a goal to post at least once a week. My friend Heather Bergeron at http://www.hbunfiltered.com (check out this blog,it is funny and informative on all things crossfit and any other thing she can think of) posts once a day, NO.Matter.What. So, being realistic, I think that once a week should be manageable. We'll see.


 I have gotten a bunch of messages from other Crossfitters, who have bad knees, who have asked about working out with a knee replacement, what made me get the knee replacement, how my knee feels now, etc....
Truthfully, I got the first knee replacement because I couldn't do most crossfit workouts without modifying or without pain and, just walking across the street had become a bit of a chore. I probably could have gone on with my life, limping and just riding the exercise bike, and warded off a replacement for quite a few years. At that time in my life though, that wasn't an option. I was willing to take any measure to try to get back into the "game". (Being able to walk without pain was a bonus)
These days, my left knee is starting to hurt and I have started to wrap my head around getting my second knee replaced. It won't happen though until it is an absolute necessity. Walking will have to be a chore, crossfit impossible and working difficult. Then, I will have the surgery.  Since I know what to expect now, it will be a well thought out decision. I am very happy with the results from the first surgery but, it is a long and tedious recovery. One I am not in a hurry to repeat if I don't have to. 

One of the things I did during my recovery was ice, ice, ice, and more ice. Recently I have been hearing and reading that ice might not be the way to go during a long term recovery. A number of different articles suggest that:

1. "Topical ice applications can cause muscle damage, fatigue, and delayed recovery in elite athletes"

2. " Ice applications can negatively affect athletic performance"

3. " Ice Also Reduces Strength, Speed, Endurance and Coordination"

4. " Ice hinders healing by decreasing blood flow"

5. “Immobilization and rest delay soft tissue healing (I have firsthand experience with this theory. I went to crossfit within 3 weeks of my surgery and back to work within 6 weeks. I definitely felt better moving.)

Read this entire article HERE.  

It is very technical but if you read through it it does make sense. 

Another article I found was on the website "Mark's Daily Apple" . This article is much more user friendly and suggests that, while ice immediately after an injury may reduce pain, it does not appear to help in the healing process and may in fact hinder it. 
 “Ultimately, I don’t think icing is as unequivocally detrimental to the healing process. It can certainly reduce pain and, if that’s the only way for you to get the tissues moving, that’s a good thing (as long as you don’t move too much too fast and end up re-injuring the weakened tissue). And it can likely prevent secondary tissue damage, particularly if you apply it shortly after an acute injury. But the extended, constant, day-in day-out cryotherapy that some of us feel is absolutely necessary anytime a tissue feels less than perfect? No. It seems clear to me that compression and mobilization of the injured area are likely more important and effective than ice"
Mark also mentions that KStar ,Kelly Starrett of Mobility Wod fame ,does not like the use of ice. See his video HERE 
Finally, to totally confuse the issue I found one additional theory, METH. Movement,Elevation,Traction, and Heat. He hypothesizes that: 

"Furthermore, compression can shut down blood flow to the area, whereas traction will release the pressure. Movement will encourage blood that's rich with healing factors such as oxygen and white and red blood cells to flow to the area"
To read this article please click HERE

So, are you totally confused?  Bottom line, the use of ice should be kept to a minimum. Keep moving and maybe employ moist heat. I think that I'll follow this advice after my next surgery.


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Wednesday, October 15, 2014

"Determination Will Get You Through This!" Thank You Crossfit New England!

I Crossfit at a special place, CFNE.  Now I know everybody
thinks that their Box is the best in the world. That's ok,
it just means that the owners of that particular box have
done something right. I think that is why Crossfit
is so awesome. It is the people it attracts (and stick with it) that make
working out at all the Boxes in the World so special.
It is the community and the friends and teammates
we all make that keeps us coming back.

Today I received a call out from my coach Ben Bergeron.  I finally had gotten double unders in a WOD and he took to the comments (under the WOD announcement) to congratulate me. As you can see by my response I 100% believe that I wouldn't have EVER gotten double unders if I hadn't had the CFNE community (and my long suffering family) behind me. I kept failing and they all kept picking me back up and telling my I would do it someday.  Positive affirmations are not very common these days, unfortunately we live in a world of negativity and gloom and doom.
Not at Crossfit New England though, it is a place full of expectations, encouragement, and accomplishments.
My Happy Place.

Ben Bergeron
Just wanted to give a shout out to Karen Hayes for her dedication and determination. Over the past 3 years Karen has struggled with double unders. Up until about 6 months ago she couldn’t do a single double under.
But over the past six months she has come into class early and worked on them by herself every day. I remember when she got her first one, and then started to get 2-3 in a workout. Well today, after six months of TOTAL commitment she ripped through hundreds of them.
Karen – you inspire me to be better. Thank you!
Thank YOU Ben!
I can’t think of many other places (or any other place quite honestly) that I would have gotten the positive encouragement and support that I received at CFNE (for over 4 years, not one person said I couldn’t do it). While yes, I worked at them a lot, the key for me was the never ending positivity I got from you , the other coaches, and the members of CFNE.
Not a lot of things a 57 year old can do a happy dance about when it comes to athletic accomplishments. This one will make me smile for a long time.
CFNE is a special place!
Thank you again for the kind words,

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Sunday, October 5, 2014

"7 Types Of Fish You Should Never Consider Eating"

"With increasing pollution and radiation levels off the charts in our oceans, wild fish are becoming as hazardous to our health as factory farmed meat."

I saw this headline and said to myself "Oh NO"! My go to meal when I go out to eat is fish because my culinary skills do not encompass properly cooking fresh fish. (to be honest I have NO culinary skills but I digress)
Every single fish I enjoy is on this list.

#1: SWORDFISH                                                        
#2: TUNA
#5: SALMON (Both Wild-caught and Farmed)
#6: FLATFISH (Flounder, Sole and Halibut)

Worrying about mercury, dioxins,  Dibutylin, pink dye and all manner of deadly toxins that are killing and contaminating our fish populations, has taken all of the enjoyment out of a good piece of fish.



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