11/30/12 CrossFit, Weight Bearing Strengthening Movement, & Reducing Osteoperosis
-Written by KC
CrossFit Strengthens Bones
Kathy (pictured at right) came in to CrossFit AllStar for a unique reason, to help strengthen her bones. Kathy started our On-Ramp program in September 2012 (the first month we offered it) and let me know that she had been diagnosed with osteoporosis. She said she had always been very active, and had tried everything to help strengthen her bones. But she had not yet tried CrossFit and all the load bearing activity it requires. We were both curious to see what the results would be after she had been CrossFitting for 3 months, and only for 2 classes per week. WELL....she got some good news today!
Kathy's bones test better after CrossFit!
Kathy went in for her bone density test, this time it's just a pre-test on her Achilles which let us know a general idea of where she is at. Her BIG test that is done with more accurate equipment is set for January. You can see from her results at right, Kathy is a 58 year old female. Look to the bottom of the results sheet and you will see a box. Kathy had to tell me what all the numbers and graph meant. Basically, the bottom of that graph is the dark shaded part and that is full on osteoporosis (where Kathy used to be). The lighter shaded area above that is osteopenia, early osteoporosis. The line running through the graph is the average of where a woman would end up if you follow the age chart at the bottom of the graph. The BIG 'X' is where Kathy is! Safe and well above the average of where a woman her age might fall on this particular test for osteoporosis! This is AFTER training at CrossFit AllStar for 3 months, twice weekly. Well worth the effort I would say.
What is Osteoporosis?
According to the National Osteoperosis Foundation website, "Osteoporosis is a disease of the bones. It happens when you lose too much bone, make too little bone or both. As a result, bones become weak and can break from a minor fall or, in serious cases, from a simple action such as a sneeze or bumping into furniture.
If you’re age 50 or older and have broken
a bone, you should talk to your doctor or other healthcare provider about getting a bone density test.Osteoporosis means “porous bone.” If you look at healthy bone under a microscope, you will see that parts of it look like a honeycomb. If you have osteoporosis, the holes and spaces in the honeycomb are much bigger than they are in healthy bone. This means your bones have lost density or mass. It also means that the structure of your bone tissues has become abnormal. As your bones become less dense, they become weaker.
Osteoporosis Can Sneak up on You
Often called the “silent disease”, you could have osteoporosis now or be at risk for it without even realizing it. You can’t feel
your bones becoming weaker. Often, breaking a bone is the first clue that you have osteoporosis. Or, maybe you notice that you are getting shorter or your upper back is curving forward. At this point the disease may be advanced."
Workout of the Day
Warm Up:
2 min. Wall Stretch
3 min. Duck walk dodgeball
Strength:
5 X 3 Press
Conditioning WOD:
20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m
