01142010
WOD
800 Meter run
21-18-15-12-9-6-3
Wall ball
KB swing
800 Meter run
Thursday night beginner class
Tissue Healing
Kelly Starrett is CrossFit’s Mobility and Recovery facilitator: Here are some key notes from his Tissue healing talk:
Tissue healing: times and stages
– Example of a tissue injury: 4-6 weeks for a bad sprang ankle.
– We can not outrace our bodies healing times and physiology
– All tissues have a threshold above which they fail
– Every tissue fails absolutely
– An ideal ready state will bring that tissue tolerance to a maximal level
– After injury muscular/skeletal tissues never return to normal
– You may be “healed” but that tissue is not the same tissue
– Strength and conditioning will only normalize tissues
– “You can’t outrace your physiology, you can’t erase whats been done” -Kstar
Factors that impede healing
1. Age
2. Nutrition
3. Sleep
4. Stress: increased cortisol and lepton
5. Doing nothing “bed rest and immobilization is death” -kstar
6. Diabetic
7. Anti-coagulants
8. Cortico steroids “Asthma”
9. Non Steroidal anti inflammatory NSAIDS “ibuprofen”
How do we manage inflammation? ICE!
2 comments
Tammi: 15:05 Box Squats and 5lb hip thrusts
Christian: 16:23 (1.5pd/20lbs) Rx
James: 17:13 (1.5pd/20lbs) Rx
John: 18:22 (1.5pd/20lbs) scaled ROM
David: 28:00 (1.5pd/20lbs) Rx
Ray: 19:20 (1pd/14lbs) ROM
Kimmie: 22:34 (1pd/14lbs) Rx
Moe: 19:38 (1pd/14lbs) Rx
Rob: 19:51 (1.5pd/20lbs) Rx
Gil: 26:30 (1pd/20lbs) ROM
spark: 20:31 (35lbs/10lbs)
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