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The JumpNRope Clinic will be happening on Sunday 10/15 from 9-11am. We still have room for 2 more participants. The cost is only $50 and this group is amazing. If you are interested and have not yet registered you still have a chance. All you need to do to register is click here. They will help you to tighten up your technique, obtain DU's, or increase the amount of DU's that you can do efficiently.
The Dynamic Duo competition is back! To get all the details go to the Dynamic Duo website. You can also follow the action at the event FaceBook page. Make sure you sign up soon so you can take advantage of the early-bird special. You don't want to sit on the sidelines for this amazing event!
Carly will drastically improve your Olympic Lifting skills!!
The summer program runs from 6/21 to 8/20 and it is ideal for athletes of all experience levels.
Go to the Olympic Lifting page by clicking here to get more info and to register.
Come and join the CFR ladies for a WOD and some wine! All are welcome. Feel free to bring a friend.
NEW THIS LADIES NIGHT: Athletic Clothing Swap!! Please bring your GUC or EUC athletic clothing and after the WOD we will have a clothing swap. Bring at least one item or 100. All items will be up for grabs by anyone - so only bring items you are willing to part with! Any left over items can be reclaimed or we will donate them to Big Brothers Big Sisters.
Please click here to register.
Good news!! Resilience will be running a 7 week program for the Kids this summer. Here are the details:
If you have questions or would like to register please send Jamie Weeden an email (firstname.lastname@example.org)
Managing the Battle Between Good Inflammation and Inflammation… Cortisone and NSAIDs
By Dan Osuch (Orthopedics New England in Natick)
(To see Dan's introduction video please click here...)
What follows is not necessarily a full and thorough medical review, but instead a useful synopsis of how I think about musculoskeletal pain, and how/when non-steroidal anti-inflammatories (NSAIDs, e.g. ibuprofen, naproxen, etc.) and cortisone injections are useful.
Inflammation can be our friend, and it can be our foe. In the setting of normal muscular training/post exercise soreness, or post injury, our body initiates the inflammatory cascade to facilitate healing. This inflammation may cause swelling and pain, cues to the body that it needs time to heal (from an evolutionary perspective, this is actually useful). These are examples of “good inflammation”, and I generally recommend against NSAID use and cortisone in these situations, as stopping this inflammation may actually be counterproductive. However, at some point, good inflammation, can become chronic and “bad”, causing pain without really fixing the underlying problem. I most commonly see this in the setting of arthritis, bursitis, and tendinitis. In these settings, it may make more sense to use NSAIDs and/or cortisone to decrease the bad inflammation and alleviate pain. Sometimes it is difficult to figure the difference between good and bad inflammation/pain, and that is where the help of a professional (physical therapist, sports medicine doc, etc.) can be helpful. The causation of the inflammation is also important to explore, to get a better understanding of how to achieve a more long-standing solution.
NSAIDs and cortisone are generally pretty safe, but are not completely medically benign. Chronic NSAID use has been linked to gastrointestinal ulcers, cardiac disease, high blood pressure, and kidney disease. Repetitive and nonselective cortisone injection can cause tissue deterioration and impact/delay the normal healing response. Therefore, as with anything in life, I consider these medicines useful in selected situations and in moderation. They should also be used in conjunction with things that are considered to be safer interventions (rest, ice, compression, elevation, activity modification, physical therapy, etc.). Furthermore, I often tell people in the office that NSAIDs and/or cortisone are the short term solution, but we also need to understand the underlying causes of the problem to make changes for the long term solution. Often, the problem stems from overtraining and/or poor movement patterns, which is where rest, activity modification, and physical therapy are very important to helping fix the problem. If someone has a true anatomic problem (e.g. a rotator cuff tear), then surgery is an option as well, though I prefer to leave that as a “last resort”.
With all of that as a background, here is my general philosophy on NSAIDs and cortisone: If a problem appears to be more of the bad inflammation category, rest, ice, gentle stretching/mobility work, and modified training are the foundation to recovery. NSAIDs are an important part of the treatment program provided they are used with consistency at reasonable dosing for a relatively short period of time (7-10 days). I usually recommend people try naproxen 220mg tablets, 1-2 tablets twice a day, always with food in your stomach, for 7-10 days. This is easiest to do after breakfast and after dinner to minimize stomach ulcer risks. Putting the pill bottle behind the sink is a great way to remember too (assuming you clean up your own dishes of course…). The consistency is key to decrease the inflammation more thoroughly, as intermittent NSAID use is less likely to be effective. If someone has performed this NSAID trial and the problem still persists, that’s when cortisone may be an option. Cortisone is a potent, locally delivered (i.e. injected with a needle ideally where it’s needed) way to decrease inflammation. Cortisone injections can be both diagnostic (any response helps to localize the source of the pain) and therapeutic (they provide long standing relief). It is generally safe to repeat cortisone in the same location after 4-6 months, although if people are in need of the injection with some regularity, it is my opinion that we need to take a harder look at the underlying problem or diagnosis.
There are also a number of interventions thought to promote “good inflammation”, but that is a topic for another post.
CFR APPAREL is closing on 5/16 so be sure to get place your orders today. Don't be the only kid on the block without the cool new swag.
- Here is the link to the store with the Masters Shirts
- Here is the link to the store with other CFR Shirts
CFR has decided to sponsor a Trail Race & CrossFit Challenge on Saturday 6/3 that is very unique and extremely exciting. We've created a series of CrossFit workouts that will go at the end of a 5k-trail race in Ashland State Park. The CrossFit workouts are exclusively for CFR members.
You can click here to see details about the trail, the event, and the charity to which all money will go (Boston Children's Hospital League).
To see the awesome CFR WOD's please click here.
Participants will run the 5k trail race and then will complete the WOD's as a team of 3. This is not a race!! This a community field trip for CFR members (of all experience levels) that will be an unforgettable experience.
TO REGISTER PLEASE CLICK HERE
We will be hosting a 2 hour Power Lifting Clinic on Saturday 4/8 from 10:30am to 12:30pm. Eric Kupperstein will provide basic instruction on the squat, dead lift and bench press. You won't want to miss this! Here are the details:
TO REGISTER PLEASE CLICK HERE
CFR’s 2017 Nutrition Challenge Update – 1.9.17
Are you looking for all of the Nutrition Challenge information?
99% of what you need to know should be found on this web page, so please check it out:
The challenge officially starts on Monday, January 9th! Here we go!
What you should have done by now, or be doing within the next couple of days?
TRAVEL WODs FOR PEOPLE
SOME DIETARY GUIDELINE CHOICES
How do I use the tracking sheet?
Olympic Lifting Clinic: 8-Week Program
Are you new to Olympic lifting but would love to learn the basics?
Do you already do Olympic lifting but really want to elevate your game?
In either case, we have an 8-week program that will be ideal for you. We’ve hired Carly Mauch to run an 8-week Olympic Lifting clinic from 1/18 through 3/12. Carly is truly one of the most effective coaches that you'll ever work with and she is still the US Collegiate record holder for the C&J.
This clinic is ideal for athletes of all experience levels.
Here are the details:
Limited space is available so please act quickly.
Preparing and Protecting Your Shoulders
Dan Pope is a Doctor of Physical Therapy at Champion Physical Therapy. He will be doing a presentation at CFR on how to avoid shoulder injuries.
Date: Saturday 1/28
Time: 10:15am to 11:30am
Audience: All Members and Coaches
Location: CFR Box
Here is the outline for his presentation:
Dan’s resume can be found at the attached link: https://championptandperformance.com/about-us/#team
To reserve a spot at this presentation please HERE