CROSSFIT AND THE OLDER GENERATION

Betsy Finley- 2011 Crossfit Games Champion Master's Division 60+

I am a member of the CF Masters group on Facebook. The group started as a place for masters aged CrossFitters (45+) to share training experiences. I check the group page every now and then and have posted or commented several times. Mostly though, I scan through the posts of others. I started to notice a trend. The thread seemed to be a place where everyone posted about their injuries. Are they all CrossFit injuries? Not necessarily. I think a lot of injuries with older people stem from prior injuries or conditions that now flare up or get even worse due to the repetitive/overuse nature that stems from high intensity interval training.

I was at the first Affiliate Gathering a few years back. Greg Glassman, the founder of CrossFit introduced his new philosophy that the goal of CrossFit was to “increase work capacity across broad time, modal, AND AGE domains.” Glassman went on to talk about trying to constantly increase your work capacity into old age by using CrossFit. Glassman was sure that CrossFit would lead all of us into old age with our health and being able to live independently. I remember him saying that they were gathering data to prove his theory. 

I know it’s only been a few years, but I would love to see this data that is being collected. Is CrossFit proving to be good for older people or is it hurting them? Many older people will read this and say, “Freddy, CrossFit has been the best thing that has ever happened to me. I feel better. I look better. Plus, I am seeing improvement everyday.” I don’t doubt you for a second, but I think you need to ponder a few things before you keep trying to get a new PR for the Filthy Fifty.

When you dedicate yourself to a new exercise regimen, you can achieve positive results in 1-2 weeks. You can continue to make improvements over the next few weeks, but at some point, unless you make adjustments (variety) to your training, you will hit a plateau. There is a ton of variety in CrossFit, thus, the point at which you hit the plateau comes later, BUT SOONER OR LATER YOU WILL HIT A PLATEAU. For me, it was about the two year mark. New PR’s came real hard after that.

Another thing to consider is the fact that you are training in an exercise regimen that is in an competitive environment. You tend to push yourself harder than when you were walking through the machine circuit at 24HR Fitness. It was once said that men will die for points. Older folks are at CrossFit gyms hanging and banging with younger people. They aren’t necessarily the best athletes, but they keep trying. They push themselves harder than they really should. I’ve lost several good 40+ athletes at One World because they couldn’t turn off the ego and the price they paid was injury.

CrossFit has been around since 2001, but it has really only been the last two years that it has taken off thanks to the CrossFit Games. Now there is a Master’s Division in the CrossFit Games. Lots of older athletes are competing in local competitions and doing well. The master’s division is so small still, that you can be an okay athlete and do pretty good. All of a sudden, doing something that you started to get healthier and feel better is something you want to do make it to the Home Depot Center in July. Your training steps up. You may or may not have a coach who is smart enough to program for an older aged person and thinks that getting to the Games means CrossFit workouts 5 to 6 days a week. Is this really healthy for a person 40, 50 or 60+ years old? Not even considering the CrossFit Games, is a gym’s regular CrossFit programming good for older people at your local CrossFit gym?

We don’t have to many older folks at One World. The majority of our athletes are in their 20’s and 30’s. We’ve seen a lot of older folks come and go. The fact of the matter is CrossFit is hard and it hurts. Recovery is an issue as you get older, thus making consistency in training hard. If you don’t eat smart, sleep lots, and take some good supplements, trying to keep up with the youngsters or even trying to keep up with your own goals can bite you in the ass.

So to all you old farts out there in CrossFit land, do yourself a favor. Turn off your ego. Train smart with more emphasis in strength training (strong does an old body good). I would avoid gluten as you get older to increase gut health and decrease inflammation. Sleep more, it's great for recovery. Don’t work “through” an injury or pain, work “around” them. Avoid high rep workouts and overuse of the joints. Even when scaled down, workouts with multiple reps at high intensity can be doing more damage to tendons and ligaments than they do good.

For those of you older folks who are thinking about starting CrossFit, but you have bad knees, or shoulders, or back pain, or whatever.... please consider a different training program. 

For those of you competing and are fairly new to training, search out someone to program for you who understands all the things I mentioned in the previous paragraph, but who also knows you personally. I’m fortunate that my girlfriend is a smart programmer, and she knows my weaknesses, strengths, and physical capabilities/injuries. My whole program is based on those three things. 

10 years from now, we will know a lot. Will old people be superhuman compared to old people of the past, or will we all be hobbling around with walkers and unable to reach the dishes on the top shelf in the kitchen? Will the youngsters of today still be crushing CrossFit as they hit their 30’s, 40’s, and 50+? CrossFit really can’t make us promises about the future. The fact is that we are all lab rats right now.

Welcome to the experiment.

******************************************************

I really like this weeks upcoming programming. It's Monday, and we are opening the week with a "chipper" style workout. It will be interesting to see how everyone does.

WORKOUT   12/12/2011

Complete the following for time:

• 10 handstand push-ups
• 20 power cleans (M:155#/W:105#)
• 30 burpees
• 40 pull-ups
• 50 air squats
• 400m run

POWER HOUR   12/12/2011

• Perform 1 power clean every 30 seconds for 10 minutes (as heavy as possible)
• As many rounds as possible in ten minutees of 5 burpees/5 pull-ups

*******************************************************

Comments

[Jeff Reising]

When I first subscribed to the Journal, some of the first videos that really caught my attention were the Jim Baker training with seniors videos. I considered (and still do) that those old folks were doing crossfit. Am I wrong? Coaches: know your athletes. Athletes: know yourselves.

[Kurt Holm]

Excellent post! I am a recovering CrossFitter having completely blown out a shoulder almost two years ago. I don't care how much you check your ego, older people should not be kipping or doing things like box jumps or SDHP. To be doing those or high rep Oly lifts (especially with 20% slop) for time is just wrong. There are better, safer ways.

I think people underestimate how difficult it is to come back from serious injury, especially when you're over 40 (or in my case 50). Recovering from surgery is only half the battle. There's all the effects of inactivity to deal with as well and they all happen MUCH faster as you get older.

Now I'm doing low rep submaximal DLs, lots of kettlebells and a variety of mobility work. When I feel like I need a break I do old school body building and lots of walking. I look good and I feel great -- except for that darn shoulder...

[Donnie McGean]

I am 56 turning 57 in March and have been doing CF for a year and a half. As a competitive athlete all of my life in multiple sports, I have found CF to be the perfect venue to gain strength, compete and have fun. I have no cartilage in my right knee and for the first time in years, I have almost no pain and the only change in my life is I have been doing CF.

Do I push myself beyond my limits? No. When doing Oly lifting, I prefer to work with weight that is comfortable and I do hold back on pushing heavier weights. Do I stop a workout if something is bothering me? Yes. If my hamstrings are tight, I will back off of a workout that stresses the hamstrings. Will I get injured at some point? Probably. I have never at any age doing any sport not gotten injured at some point. Do I substitute one workout for another to avoid injury? Absolutely. I usually row instead of run whenever running is part of the workout. I doesn't mean I never run.

Perhaps starting CF as someone with good conditioning is a bonus, but where I am today versus where I was 1 1/2 years ago is like night and day. As for ego, mine left when I realized I could no longer run which meant I could no longer compete in events like the Xterra World Championships. It is humbling to realize that what was once one of your strong points (running) is now your weakest point.

To all of you over 50, keep training, help the younger athletes, stay humble and never give up the drive to do better.

[Rhea Johnson]

Was Annie Sakamoto taking supplements .... for the 2011 games, does anyone know?

[mick]

The suggestion that you should not do Crossfit is CRAZY TALK!! You can't help but do Crossfit since EVERYTHING is Crossfit! You go for a jog and lift weights afterwards, you are doing Crossfit! You mow your lawn and pick up the lawn clippings...YOU ARE DOING CROSSFIT! Shovel snow while drinking a beer...YUP...YOU ARE A ELITE Crossfitter!

[46 year old]

I go to a Crossfit in the Los Angeles area and enjoy reading this blog everyday. The timing of this post was perfect.

[Gerard McAuliffe]

Good post. Wise words on the most part but i disagree with the assertion that you should look at other programmes if you have bad, knees, shoulders etc. Done correctly you should be able to rehab most 'old injuries'.
Many of my older athletes and plenty of young ones too no longer complain about injuies or weakness' they used to have. Just as your health is not completely your Doctors repsonsibility you fitness is not completely your Coach's responsibility. I believe everyone should take ownership of both health and fitness. You are responsibile for both and should use your intelligence to figure out what's best for you.

[WhatsInAName]

Wise words by nick.

[blogo]

The Rules for Doing Crossfit Safely:

1st Rule: Do not do Crossfit
2nd Rule: Do NOT do Crossfit
3rd Rule: If you insist on doing Crossfit, scale it down so that you are not really doing Crossfit

[Lyn C]

Just another Lab Rat! It's too bad we are not compensated for it.

[eva T.]

3 words. MINIMUM EFFECTIVE DOSE.

[Paul E @ CF Elysium]

Awesome post Freddie. I just posted this on my Gym's blog. similar thoughts. http://www.crossfitelysium.com/as-rxd/803-this-isnt-about-the-games-this-is-about-the-rest-of-your-life#addcomments

[nick]

You did it again Freddy, I love it. Such an important topic for the Crossfit community and other trolls out there that just can't help themselves on a Crossfit site.
Let's sum it up.....Know your body!!! Not Freddy's, not mine, not your friend. Know when to take a rest day and not feel bad about it. You DON'T have to do 3 on 1 off for crying out loud.
I have been using Crossfit for almost 5 years and have tinkered with every program and cycle. 3on 1off does not work for everyone, especially considering what you did for that 3 on. Did you beat yourself up prety good? Take a few days off!!
Look at Blair Morrison for example. This is just an example. He trains 3x A WEEK, resting everyday following a training day. He trains for 3 weeks, then takes a week off. As he puts it, the muscles are not the only thing that need to heal or recover. Your tendons and ligaments take longer to recover. And how about your mind?
Crossfit is a conditioning program, not a strength program. Like Freddy said, after awhile the body adjusts and PR's are few and far between. If you want to get strong, follow a strength program(power hour, Wendler, Westside, 70's big).
I love Crossfit, but be smart people and take care of yourself.....Less is More!!
keep up the great posts Freddy.

[Renee]

As a life long athelet who has come to crossfit at 58 with multiple existing issues, I agree with everything you say EXCEPT -- I would strongly encourage older folks to use Crossfit training as a means to gain strength and fitness. It has changed my life for the better. I am so much healthier, stronger and more fit because of this fitness approach. But, I own my workout-- set my own pace, control the reps, scale and work around my physical limits. I would like to see the Masters competition standards and WODs refined even further to account for the joint degredation that is a part of almost all of us.

[CultFit]

Finally a breath of fresh air, listen up peeps!

[The Brain]

TRAIN SMART = DO NOT DO CROSSFIT!

[Eileen]

Freddy. You said it right here: TRAIN SMART!

Seriously. Being a very active part of this community, I think those are the two most important words. TRAIN SMART.

Each person has to figure out what that means for them, their body, their goals.

If we as individuals do not take the time to figure that out? Shame on us. Especially us older folks who "should" have lived long enough to know better.

Love you Freddy!

[willbury]

Crossfit done properly will beat the crap out of your body and possibly cripple you. Old people beating the crap out of themselves to chop a few seconds of a 5 minute fran time are fools. Master fools make it to 50 without wrecking their back or their knees and start doing Crossfit and then wreck their back and their knees. Two words: THANKS COACH!

[CHYNA CHO]

WRONG*

[CHYNA CHO]

THE POWER HOUR WAS WRITTEN WRING. ITS AN AMRAP IN 5 MINS OF: 5 BURPEES / 5 PULLUPS, NOT 10 MINS. :)

[Vien Vu]

Hey Freddy, I'm interning at private gym where the owner is CSCS and NSCA certified. I'm learning a lot about things like appropriate rest time, improving strength, endurance, speed, etc. I wanted to know what you think about CrossFit's WOD format. Do you think it provides adequate time for the body to recover and develop strength? Do you think CrossFit itself develops strength or do people need to have a separate routine for strength. I just wanted to hear your take on it. I did an on-ramp program and felt like it worked on muscle endurance more than anything. Saying that, I have no biases right now and am looking to learn with an objective mind. I could have emailed you, but I figured it could perhaps be a good post for others to read as well. If not, I'm sure my questions can be answered in the comments by others. Thanks and hope all is well.

[Big Tony]

"It is not because life is difficult that we do not dare.Life is difficult because we do not dare.Only those who dare to fail greatly can ever achieve greatly." R.F.Kennedy

[Annie]

I think it comes down to YOU being responsible for YOURSELF. You have to know and educate yourself about YOUR OWN body. People do stupid things (like strongman lifts when they arent strong) then drop the bar on their head or tweak their back and want to blame the trainer or the workout ect...you can't count on the trainers to know YOUR body or even the doctor you see once or twice a year for 30 minutes.
Totally agree...Bradass is an awesome trainer to talk to about scaling, not pushing an injury ect......

[Matt]

Freddy,

I love that you are always asking the right questions. keep up the good posts.

[Jor]

As one of those late 40's CrossFitters at OW, I think one of the problems is in our heads we are not that age and it is hard not to look at those younger than us and wonder why we still can't do what they do. However, in the end, the main objective for me is (sorry to coin the phrase from Coach Glassman) functional longevity. I think (maybe hope) doing CrossFit will allow that to happen; albeit, at some point, I am going to have to do a better job of listening to coaches recommendations of scaling. Bradass has been very helpful with that..as have Freddy and Chyna...still wish I could do more and that my ego didn't think I was still in my early 30's.

[CCTJOEY]

I wrote this 2 years ago. Took over 4 months for the CFJ publish. I guess it wasn't very important then.

http://journal.crossfit.com/2010/05/training-silvers.tpl

[Jahed]

This is such an intelligent, well-informed, reasoned post. Great job.

[Eric]

BRAVO!! BRAVO!! good post!

[Anne-Marie Sharkey]

Good post Freddy! I started a masters hour at a local affiliate that scaled weights appropriately, the warm-up was longer and less intensive as well as included review to perfect form, and a warm down with stretching and active recovery. My masters were hitting PRs and recovering amazingly.

I had programmed more appropriate rest days and provided adequate rest time to develop the greatest gains in strength yet still improve on endurance.

I have also seen BAD programming for masters athletes. I saw two get destroyed after being programmed a similar workout and weights as a healthy fit 20 year old. One still is recovering and has been told 100 days with nothing overhead. 100 days is a real set back especially when it's due to the fault of a coach with inadequate training and experience.

After working with my masters for several months I see the most importance in the warm-ups and allowing ample time for individuals to recover, and to know exactly where old and new injuries exist.

[Anon]

I doubt you'll ever see Glassman's data because it probably doesn't exist

[@sushi]

"Welcome to the experiment." -AWESOME!!!