CrossFit Over 40

WODs, Diet, Crossfit OldTown Gossip and Lifestyle Ramblings by MarkyD

Tuesday, April 09, 2013

The Right Fitness for Cancer Patients - Guest Post

Melanie Bowen contacted me and asked if I would not post this. Please read and share with anyone that you think could benefit........

The Right Fitness for Cancer Patients

Researchers have spent a lot of time in recent years investigating the health benefits of regular exercise. We now know that regular exercise, about 30 minutes a day, five days a week, lowers risks of heart disease, diabetes and many cancers. Anyone who has received a cancer diagnosis, however, may still have questions about exercise.

If you have ever received a cancer diagnosis, whether it was yesterday or decades ago, exercise is still important for you. In the past, doctors used to advise cancer patients to refrain from physical exertion, but recent studies indicate that cancer patients who exercise reap many benefits, including a higher quality of life than those who remain sedentary.

Of course, the type of cancer you have as well as the type of treatment you are receiving will certainly play a role in what fitness level is right for you, as will your overall physical condition. For example, those with mesothelioma may wish to minimize aerobic exercise due to difficulty breathing. In general, you should avoid activities that result in serious discomfort. If you have any questions or concerns about finding an appropriate exercise regime, talk with your doctor. Your physician and oncology staff will not only give you tips for how to exercise during cancer treatments but also be able to connect you with organizations focused on bringing fitness to cancer patients and survivors.

As you establish a fitness routine, you will see many health benefits. These may include
·        Lower blood pressure
·        Elevated mood
·        Decreased anxiety
·        Better circulation and blood flow
·        Stronger muscles and bones
·        Maintained or improved range of motion
·        Less nausea
·        More overall energy

While you will certainly enjoy these benefits during cancer treatment, you can also reap the benefits of exercise after treatment. Some research indicates that certain types of cancer are far less likely to recur in individuals who exercise regularly. Other studies found a correlation between the life expectancy of some cancer survivors and their overall fitness levels.

A cancer diagnosis carries grave implications. Your doctors and oncology staff work tirelessly to assist you on your journey toward health, but your personal fitness is your responsibility. Stand up and fight today.

Monday, April 08, 2013

The End of the Open 2013

So I took two cracks at Open workout 13.5. In attempt 1, I did what a lot of people do - came out guns blazing. How'd that work out? 1 round in <90 -="" 150="" a="" in="" p="" remaining="" right="" round="" seconds.="" seconds="" the="" then........half="" tool="" what="">
But you see that over, and over again. And knowing myself - asthma, not an endurance athlete, etc... I should have been smarter.

So for the only time in 2013, I took one more shot. I went back to the drawing board. I knew I was not going to get to 90 reps, but I thought I could do 2 rounds, 60 reps. Pacing myself out of the gate and relying on my strength - powerful intervals - was the way to go. In round 1 I did 3 sets of 5 thrusters and then 5 sets of 3 chest to bar pullups. Took me a little longer than 90 seconds, but I felt strong after that. And with about 2 minutes left to work........A CrossFit Miracle.

I picked up that barbell and banged out all 15 thrusters in round 2 without dropping. Surprised myself, and certainly any one else who knows me and was paying attention. Ended up with 59 reps after my grip went. Fell off the bar in a dramatic flair.

It's nice to outperform yourself once in a while. A great way for me to end the Open.

Next up - knee surgery, and rehab. About time.

Thursday, April 04, 2013

13.5 revealed

I should have just predicted a Fran wod. I had been telling people all week I thought they would pull it out again, but people dismissed it.

Goal is to get through 90 reps, but since my Fran time is more like 5 minutes, and this is chest to bar Fran I am going to predict.....

64 reps. Let you know soon.

Wednesday, April 03, 2013

13.5!!! See it here first.

Below is a recap the movements we have seen in the 3 Opens and the time domains:

Based on all of that - my best guess is that we will have wod >10 minutes and including*

-c2b pullups, hspu and a squat (likely a squat clean) ....

In 2011 and 2012 there twice as many wods 10 minutes or longer as those under 10 min. So I am guessing longer for 13.5. And in 2013 we have yet to have pullups - a crossfit staple, or (heavy front) squats like in 2011.3, and hspu cause this is my blog and want to see them.


week 1 - burpees, snatches 17 min
week 2 - overhead press, deadlift, box jumps  10 min
week 3 - wallball, d/u, muscle ups 12 min
week 4 - clean&jerk, toes to bar 7 min
week 5 - Pain


week 1 - burpees 7 min
week 2 - snatch ladder 10 min
week 3 - box jump, push press, t2b 18 min
week 4 - wallball, d/u, muscle ups 12 min
week 5 - thrusters, c2b pullups 7 min

And from 2011....

week 1 - snatch, double unders 10 min
week 2 - deadlifts, pushups, box jumps 15 min
week 3 - 165# sq clean thurster - 5 min
week 4 - burpees, ohs, muscle ups 10 min
week 5 - power cleans, t2b, wallball 20 min
week 6 - thrusters, c2b pullups 7 min

*I reserve the right to delete this blog post after the wod is announced and I am made a fool of....