WOD
3 “Monkey Swings”,
6 Man Makers 50/35,
9 Handstand Push-ups,
12 Triple Unders,
15 Med Ball Burpee Sit-ups,
20 Sit-ups with Dumbell 50/35,
15 Med Ball Burpee Sit-ups,
12 Triple Unders,
9 Handstand push-ups,
6 Man Makers 50/35,
3 “Monkey swings”.
1 “Monkey Swing” =1 knees to elbow, 1 pull up and 1 bar muscle-up.
I was having a conversation with some athletes the other day about Ibuprofen and the pros and cons of it because, in my opinion, it should only be taken when recommended by a physician. People eat these things like candy in an effort to reduce soreness and pain; however, as the letter and response I’ve included shows, that habit of popping pills is a bad idea. Please see the letter below to Dr. Kelly Starrett (the man who is accountable for all the torturous things we do for mobility at the box) and his reply, which I’ve included for your reading enjoyment!
Get Off The Ibuprofen Peoples!
Hey Kelly,At the seminar you said no more ibuprofen, so I stopped. But what should I take when the DOMS (Delayed Onset Muscle Soreness) is bad? I foam roll, tennis/lacrosse ball roll, etc… But it only goes so far. Crushing the fish oil as well. ASA (an NSAID by the way) or acetaminophen or just suck it up? (all parentheses are mine)ThanksWC———————————-
All right, let’s set the record straight about this stuff.
The Disclaimer: Medicine is serious busines. Always follow the advice of your doctor.
Sorted?
Ok. Ibuprofen has no place in the life of the athlete obsessed with chasing performance.
Taking an anti-inflammatory drug of any kind makes tendons and ligaments weaker, and stops muscles from getting stronger.
Is this clear enough? Yes, we used to call it Vitamin I. Yes, we used to say that RICE should have a second “I” in it (Rest, Ice, Ibuprofen, Compression, Elevation).
We used to also do “21’s” on back and bi’s day too. It’s not ok.
Here’s the low down. Ibuprofen is an NSAID (Non-Steroidal-Anti-Inflammatory-Drug) which is believed to work through the inhibition of cyclooxygenase (COX), thus inhibiting prostaglandin synthesis. Prostaglandins, are like hormones in that they act as chemical messengers, but do not move to other sites, but work right within the cells where they are synthesized. Prostaglandins are vital mediators of the inflammatory cascade. The swelling and subsequent prostaglandin production signals all of the important cells circulating in your body to come and fix/reinforce the challenged tissues. That’s right, all that soreness you feel after Fran is the resultant swelling from all the micro-damage you’ve done to your muscles. It’s this very inflammatory response that is responsible for making you a BETTER ATHLETE. The Worst thing you can do is to go through a horrible workout like Fran and then not reap the resultant gains from the training stimulus.
No good coach should allow their athletes to take ibuprofen at anytime. Even if they are hung over..
Why?
NSAIDs have been shown to delay and hamper the healing in all the soft tissues, including muscles, ligaments, tendons, and cartilage. Anti-inflammatories can delay healing and delay it significantly, even in muscles with their tremendous blood supply. In one study on muscle strains, Piroxicam (an NSAID) essentially wiped out the entire inflammatory proliferative phase of healing (days 0-4). At day two there were essentially no macrophages (cells that clean up the area) in the area and by day four after the muscle strain, there was very little muscle regeneration compared to the normal healing process. (Greene, J. Cost-conscious prescribing of nonsteroidal anti-inflammatory drugs for adults with arthritis. Archives of Internal Medicine. 1992; 152:1995-2002.)
Long term NSAID use is hard on your tissues and directly responsible from some pretty gnarly chronic body issues.
