Workout specific strength:
A1. Power clean, x1
A2. Front Squat, x5
Every 3:00 (x5)
5-4-3-2-1 reps for time:
Power clean, TnG, unbroken (155/105)
Shoulder to overhead, unbroken (155/105)
Inflammation, I think I know what that is… Wait, tell me… !?!
It is a term we often hear thrown around the gym especially after a hard WOD. What is inflammation? Is it good/bad? Should we care?
YES!! Inflammation is the body’s attempt at self-protection; the aim being to remove harmful stimuli, including damaged cells, irritants, or pathogens and begin the healing process. The cardinal signs of inflammation are redness, heat, swelling, pain and immobility. It is beneficial in the short term (acute inflammation), as it it the body’s response to protect and heal the injury. In fact, infections and injuries would not heal without it. With long term (chronic inflammation), however, the body is unable to eliminate the cause of the inflammation so further damage to the body ensues. Aka no bueno.
So for injuries that persist or acute inflammation that your body is being overloaded by here’s a list of few natural remedies and supplements. These can be taken daily or when our training is particularly heavy to help combat inflammation. They work primarily by inhibiting the body’s production of inflammatory agents by shifting the balance in favor of the anti-inflammtory pathways (ie reducing your inflammation).
Omega 3 Fatty Acids – Fish is your key source of two key omega-3 fatty acids – eicosapentaenoic (EPA) and docosahexaenoic (DHA). These are major anti-inflammatories that help shift the body away from a pro-inflammatory state. Mackerel, salmon, trout, sardines and tuna are good sources of these fatty acids… or some Omega 3 capsules.
Curcumin – Curcumin is the active ingredient of the Indian spice turmeric. Curcumin has the ability to halt or prevent certain types of cancer, stop inflammation, improve cardiovascular health, prevent cataracts and kill or inhibit the toxic effects of certain microbes including fungi and dangerous parasites. (Arora RB, Basu N, Kapoor V, Jain AP. Anti-inflammatory studies on Curcuma- longa (turmeric). Ind J Med Res 1971 Aug;59(8):1289-95).
Green Tea – The antioxidant polyphenols in green tea have anti-inflammatory properties by inhibiting Cox-2 and TNFa (part of the inflammatory pathway).(School of Public Health, University of California, Los Angeles. American Journal of Clinical Nutrition, Vol. 80, No. 6, 1558-1564, December 2004).
Ginger – The popular herb ginger contains over 500 different compounds, many of which have anti-inflammatory properties. Suppression of inflammation is attributed to suppression of pro-inflammatory agents. (Setty AR, Sigal LH. Semin. Arthritis Rheum. 2005 Jun;34(6):773-84.
Vitamin C – Vitamin C has long been recognized for its anti-inflammatory properties. In a study published in the March, 2006 American Journal of Clinical Nutrition, High blood levels of Vitamin C reduced signs of inflammation by 45 percent. (American Journal of Clinical Nutrition (Vol. 83, pp. 567-574).
Still confused? Come find coach Alex, your resident baby doc.
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