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

Tuesday, December 16, 2014

2015 Reebok CrossFit Games Season Schedule

**Open registration will begin on Jan. 15.

The Open
Feb. 26-March 30, 2015
15.1: Feb. 26 -March 2
15.2: March 5-9
15.3: March 12-16
15.4: March 19-23
15.5: March 26-30

**The Masters Qualifier will begin on Thursday, April 23 (Top 200 in each age group)
 The Masters Qualifier
April 23-27, 2015

**The Regional competitions will be held over three weekends in May. The 17 regions in the Open will feed into eight Regional competitions.

Regional Weekend 1: May 15-17
  • South Regional | South Central, South West and Latin America | Dallas, Texas
  • Atlantic Regional | Mid Atlantic and South East | Atlanta, Georgia
Regional Weekend 2: May 22-24
  • California Regional | NorCal and SoCal | San Diego, California
  • East Regional | North East and Canada East | Hartford, Connecticut
  • Pacific Regional | Australia and Asia | Wollongong, Australia
Regional Weekend 3: May 29-31
  • West Regional | North West and Canada West | Seattle, Washington
  • Central Regional | North Central and Central East | Minneapolis, Minnesota
  • Meridian Regional | Europe and Africa | Copenhagen, Denmark
The 2015 Reebok CrossFit Games will be held on July 21-26

For more details read the entire article here 

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Thursday, December 4, 2014

How To Survive the Holidays and keep Your Training and DIet on Track!

A blog post by Cheryl Nasso, Regionals Competitor, Coach at Crossfit New England:

"The holidays can be an exciting time for all of us. Between parties, shopping, vacations, and family affairs, it can be a pretty busy time of year as well. As much as we can all say we have heard this before, or read this before, it never hurts to be reminded and get a fresh perspective on the best way to approach this holiday season. Below i have a few tips and tricks on how to keep yourself on track this month!
Make a plan to be at the gym ahead of time and schedule your rest days on the days you know you will be too busy to workout.
I know we all get the feeling that all eyes are on us when we decide to skip the morning brunch and get a workout in instead. Unless of course you are lucky enough to have a family who embraces the same lifestyle as you. Be prepared for someone to make a comment, but in reality, most people that make comments are just admiring how dedicated you truly are to your fitness.
Balance your macros.
No, I am not saying to bring your food scale with you to the holiday parties. If you know you are planning on indulging in some wine and cheese at night, skip the extra fat and limit some of your higher density carbs earlier in the day to help keep some balance. Obviously wine and cheese should not replace healthy fats and carbohydrate sources regularly, but if you plan ahead you can help avoid gaining the extra pounds by keeping total intake relatively normal. Just remember to keep portions in check and use your hand as a tool. Palm sized portion of protein, closed fist size portion of carbohydrates, thumb size portion of fat.
Get enough sleep!
Don’t be afraid to pop in to a party and leave a little early if you have to be up early the next day. Being sleep deprived is a surefire way to stall weight loss as well as stimulate the release of cortisol (the storage hormone for fat).  Once again, yes, someone will probably say something, but you have to put yourself first sometimes. Plan the nights you will shut the bar down, and on the other nights make sure you give yourself a curfew.
Make a “healthy” indulgence for yourself so that you don’t feel deprived.
There are so many recipes out there for delicious desserts and awesome sides. I personally find some of the homemade confections better than the premade pies and desserts that plague the holiday spread. I also feel like the food is much more enjoyable when i put the hard work and time into it.
Get your travel WOD list together for the travel and research local gyms near your destination.
If you know you are going to be away, plan some workouts you can complete anywhere. Better yet, if the thought of working out in your relative’s living room makes you feel awkward, look up some local gyms to drop into.
Stay on track the rest of the time.
This means keep your nutrition dialed in for 80% or more of your meals. Allow yourself a little freedom on the weekends, but this should not be an excuse to make a little wine at dinner roll over into a glutenous brunch and then the “all bets are off” dinner. Plan your meals ahead of time.
Shop online for what you can to save time and stress less.
I know this definitely has its pros and cons, but i definitely think the time and energy you save is well worth it. Plus you may just find the online stores have way more options depending on what you are looking for.
Expect things will not go as planned.
We all want the perfect holiday, but at the end of the day, expect that things are not going to go “as planned.” Instead, embrace it, laugh about it, and move on.
Get out in the sun as often as you can.
This is a new one to me. Being from Florida, I was out in the sun all year long. I definitely believe the the sun helps your mood and keep your energy levels high. Its also the best way for you to get your daily dose of vitamin D. Try and take advantage of the sunny days and get outside!
Enjoy the season. Enjoy your family, Live in the moment.
Remember, at the end of the day, this is the season where we feel the closest to our loved ones. Take the time to enjoy their company. Life is precious and memories are being made as we speak. Take the time this season to embrace how lucky we are to have so many wonderful people in our lives. "

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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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