Sunday Reading

Beast and Jen M. at the 9th mile on their first Half Marathon.  Congrats Jeremy, Jen M., C-Note, Katie, Jolecelle and Lyvia!  We are so proud of you!

We found this article from CrossFit Irvine

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!

Comments

[G]

At the turn around, I saw CNote in full ACF gear but he had his head phones on and couldn't hear me yelling!

By the live band area, I saw Jen M and Beast! They posed for a photo shot!

Katie was probably too fast for me to see her.

Waiting around for Jocelle and Lyvia for a few more minutes.

[famela]

That's so cool G!
You are such a supportive coach!!!

[Silverback]

Attended the Open Gym @ the Box this morning. It was crowded. Good showing for the first such session. Jim was coaching/motivating athletes who were doing different WODs. I saw folks doing Friday's WOD, Grace, Helen and various strength training.
SOS and I began with Bench Press: 1-10-1-20-1-30 WOD. My results: 245-185-265-145-275-105. SOS: 135-95-145-65-155-55. We then did max sit-ups in 2 mins and finished of with sled pulls.

[HeMan]

Did fridays WOD this morning.

Not Sure what scale is what but:
3rds
12MU's
75Squats

47:??

This turned into pass/fail for me. The clock went out the window somewhere in the second round.

Jim - The sunday morning open gym concept is awesome!!! I hope this sticks.

[Beast (aka JA)]

Thanks to those who sent txt msgs and emails and to those who came out to cheer us on, it means a lot! Thanks G for coming and taking our pic...of course Jen and I had to strike a pose! Our official half-marathon time: 2:35:19 WOOOHOOO!!!

Katie, I kept on looking for you by FBF, too bad we didn't see you. You are way too fast!

[Jen]

Congrats to all the Half Marathoners - C-note, Katie, Jolecelle, Lyvia and the Beast - You're a great partner!

Coach G - thanks for coming out to cheer us! Your support meant so much to us!

Thanks to those who wished us goodluck! We did it:D

[Katie]

Beast- I am sorry we missed you. We got there, checked in our bags and had 15 minutes until start time. We got there later than expected.

G-Thanks for coming out and supporting us, that was AWESOME! I am sad I didn't get to see you though. ;( I was even wearing my gray ACF shirt.

I just want to say that this half-marathon was the not my fastest but it was the best run I have EVER had! I know CF has really really helped me a lot in my running. I just wanted to say thanks to the coaches for all your help.

Thanks so much coaches for all your help and for ATOMIC.

[C-note]

Had a blast at the Half Marathon today. Good job to all of you ACFers that competed. Thank you G for coming out to support us and to the rest of you for your good luck texts.

I tried to represent ACF with my T-shirt and figured G would be proud, but apparently I ran right by her with my iPod going...must have been a good song ;-)

I was testing the theory that Crossfit WODs prepare you for even long distance events and I'd call the results a success. I've never run more than 6 miles in my life, but was able to finish pretty strong and still felt good at the end. I would encourage any of you to sign up next year. It won't take you much additional training over what you get in the box and it really was a blast!

[Coach Jim]

Congrats to all the runners today. Quiet a challenge and accomplishment!

Open Gym was a blast! Great to see Ian, Carl, Matt, Nicole, Juan, Gracie, Bobo, Silverback, SOS, Ray, Sharon, and of course April.

[todd]

sorry to have missed open gym... had to teach 4th grade sunday school to the little rug-rats this morning.

awesome job, runners. Now, wear your "Finisher" shirts with well-earned pride.

[Jolecelle]

Congrats runners!

Katie- I checked out your time...NICE! 148 was not fast? Can't imagine having that much fun at that pace. Great job!

C-note- congrats! Your time was great also, especially with little training. I think 204 for you, right?

Jen, Jeremy, Lyvia- awesome job! Congrats!

Grace, I looked for you on mile 9...sorry I missed you. Did the full marathon without really hitting the wall. I was only 5 minutes slower than my last marathon and that's with little training. Felt good at the end and was able to sprint the last mile. Cnote is right, Crossfit works. Thanks, ACF!!

[C-note]

Jolecelle, great job on the full. And you didn't hit the wall? Nice!

I went 2:01 and was doing the 5/1 run/walk interval thing which seemed to really help. went about 10 min miles first half and 8 min miles second half. Next year, I'd like to do the same for the full and just make it through with a smile. ;-) Maybe I can get some tips for you.

No more running, just Crossfit for a while.

[Beast (aka JA)]

Great job Jolecelle...I told Jen I was hitting the wall at 2 miles! LOL!
Katie flew by too fast, I didn't see her at all!
Thanks Coaches...couldn't have done it without ya'll!

[mario & chrissy c]

Congratulations, you guys got it done!

[Katie]

BTW...I love those smiling faces!!

[ray]

Congrats to all our runners, those are some fast times.

Grace 3:33 (115#)

3 rounds:
400m run
500m row

12 something... stayed ahead of JB on the first 2 rounds but he was too fast on the 3rd. Thanks for keeping me going.

[Sharon]

5000 m row - 25:30. Man that sucked. If I never did a 500 m row again I would not be missing a thing :)