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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. 

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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 
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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
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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!
-Ben
KarenH
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,
xokaren

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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
#3: ORANGE ROUGHY
#4: TILAPIA
#5: SALMON (Both Wild-caught and Farmed)
#6: FLATFISH (Flounder, Sole and Halibut)
#7: MACKEREL

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.

To READ THE ENTIRE ARTICLE, click here

 
  

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Friday, October 3, 2014

"Crossfit is a Way of Life"


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Tuesday, September 9, 2014

Why Did I Stay in an Abusive Relationship??

Let me first point out that my unhealthy relationship happened 20 years ago. I doubt that anybody would even know of the person I am speaking of.

That said, I am opening up about my painful relationship because of a post I saw on Facebook:

 

"On of the things that's so disheartening to me about the whole Ray Rice thing is all the victim blaming. I hope this opens some eyes ..".


"Following Ray Rice's suspension from the NFL, women are sharing their stories of domestic violence"

Everybody is always so quick to state that "I would leave immediately!" Well people, that is easier said than done. If you read through some of the tweets in the Facebook post you will see examples of why it is so hard to leave.
1."They said that they would change"
2. "I was embarrassed"
3. "They physically blocked my way"
4."You think that you know but you have no idea"

I stayed for two years. I am not some small, easily overpowered, easily intimidated woman. I was given a black eye, sprained my shoulder, sprained my jaw, and countless other bruises that no one could see. I stayed for two years. I was called an idiot, told that my friends thought I was stupid, told that everybody laughed at me behind my back. I stayed for two years. Looking back on it now, even I can't believe I didn't leave earlier. It is just SO hard while you are in "it". I owned a house with this person. Where would I live? I couldn't go home to my parents, how humiliating would that have been. Where could I go with my dogs?? I cannot even imagine the horror of trying to figure out where to turn with children involved.

Obviously, I finally figured it out and I survived. My life has gone on and it is wonderful. My point is, don't judge, Don't assume that you would (or could) do anything differently.It is a nightmare that is hard to get out of.  Better to be a good friend, an advocate, a shoulder to cry on, or a place for them to go. Be helpful not critical.

 

I'll leave you with this final quote:

"It is never as simple as walking out of the door," said Gooden. "There are so many layers to domestic violence. And not just financial, although those are valid. But we are talking about human hearts. It's not easy to leave someone you love. It's not easy to leave when you have no resources and nowhere to go. It's not easy to leave when you are threatened with additional violence. It's not easy to leave when you remember how it used to be, or when they romance you during the good times, or when they promise it is the last time. Or when there are children involved. Because you believe in love and you believe in them."


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Sunday, September 7, 2014

HAVE YOU HEARD OF "CROPFIT"!


CROPFIT!!


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