4 Things You Can Do To Minimize The Bad Side Of CrossFit…
I’ve got a spare hour on this fine Sunday morning… Let’s talk about the bad side of CrossFit.
Exercise has significant potential when it comes to not just extending your life, but also improving the quality of your life…
We know the three most significant predictors of how long you're going to live are leg strength, VO2 max and how much muscle mass you have… [ View the whole talk with Dr Andy Galpin here: www.youtube.com/watch?v=Ojr9KSqDQoA ]
Sounds an awful lot like a properly instructed and implemented strength training program based on functional movements - you know, the type that safely increases lean body mass, strength, mobility, bone density and pretty much every other marker of good health - has SIGNIFICANT potential for not just EXTENDING your life, but also drastically improving the QUALITY of your life… Who would have thought it?
Basically, CrossFit and CrossFit Blackbrook in particular [because I’m biased…] are the mutts nuts when it comes to health, strength and quality & duration of life.
However… As with any movement practice / sport, there are a few risks… Injuries can derail your health and longevity goals, as well as set your strength and conditioning levels back… Here is what you personally can do to minimize the risks… [Because in all likelihood, you don’t have much of a say in the programming…] Even if you’re not into sport, injuries happen… Tripping while walking the dog, slipping while hoovering the stairs, flipping while indulging in a cycling accident that was probably your fault… Give some of these tips a whirl.
1. Get more collagen in you.
Either cook and eat more meat on the bone, drink bone broth, or take a supplement… Preferably all three, and maybe eat some jelly too…
Each and every muscle cell has connective tissue around it. Every muscle fiber [bundle of cells] has connective tissue surrounding it. Every muscle [bundle of fibers] has connective tissue around it. This muscle condenses down and narrows to form a tendon [connective tissue], which attaches at a very very narrow point to a bone. Think how big all 4 of your quad muscles are compared to the one tendon that crosses your knee cap… Here's the deal - muscle doesn't cause movement. Your CNS acts on muscle, muscle pulls on connective tissue, connective tissue pulls on bone, and that's what causes movement… If you're not ready in all 3 areas - CNS, muscle & connective tissue - you're going to run into problems... If your connective tissue isn't strong enough you'll either plateau or be on the receiving end of joint pain, tendonitis, etc...
If you want to be more explosive, springy, healthy and robust, eat gelatin. If your day to day life involves lifting stuff, running, jumping, landing, any impact at all, then you should add some form of collagen into your diet.
This isn’t just about healthy joints, either… High protein diets [like most CrossFitters] are high in methionine, an essential amino acid. High methionine diets require high levels of glycine, an inessential amino acid found in abundance in collagen. In rat studies, high methionine diets reduced lifespan… Adding glycine to these high methionine diets INCREASED LIFESPAN. Get some collagen in you.
2. Try to get a bit more barefoot action.
Before we crack on, you should know that 25% of the number of muscles and bones in your body are from the ankle down. This gives you an awful lot of movement potential. If your feet are in casts [shoes] all day - and usually on artificially flat terrain in a raised heel - their natural function is restricted, significantly limiting your movement potential and massively influencing your ankles; this in turn will effect your knees; which in turn will alter your hips; which in turn will change your spine; which in turn will modify your shoulder position; etc etc…
Elevate your heels right now and you’ll feel what I mean.
Slip your shoes off for a few minutes each day… Allow your body to move naturally for a little while and gradually increase duration and loading… Mysterious niggles will magically disappear over time with this one tip alone...
3. Consume more Omega 3’s
In particular, consume more Omega 3 rich seafood…
In a typical Western diet you will find excessive amounts of omega-6 polyunsaturated fatty acids (PUFA). These, IN EXCESS, promote the pathogenesis of many diseases, including cardiovascular disease, cancer, and inflammatory and autoimmune diseases, delay healing, and just generally inflame the f*** out of everything… Omega-3s, on the other hand show suppressive effects. [ https://www.ncbi.nlm.nih.gov/pubmed/12442909 ]
Every single cell in your body requires fat to function. A good cod liver oil will provide a potent dose of Omega 3 which will significantly improve your inflammation situation; comes with the full spectrum of vitamins A, D, E and K; has various quinones like CoQ10; provides PQQ; stacks of vitamin B17/Laetrile; and it’s all perfectly balanced and in the right proportions to be absorbed…
4. Stay on top of your mobility work.
This is a proper broken record of a blog post, but it needs to be done… Sorry… Stay on top of your mobility work. Everyone needs healthy, strong and mobile joints. If you are lacking in this area, compensations, niggles and injuries will occur, whether you are walking the dog, weeding the garden, or WoDing your brains out… This is just common sense.
Stay on top of it.
“Sit the f*** down and have a beer…”
~ Coach Collins
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