3 rounds * 30 seconds ON * 10 seconds OFF * 1 minute REST every round
CHECK OUT THE MOVEMENT STANDARDS BELOW. Ankle Sprain and Strain Treatment Options
Many ankle sprains and strains heal on their own within four to six weeks if the patient rests the ankle and avoids strenuous activity until the healing process has completed. Grade 1 and 2 ankle sprains and strains For Grade 1 and Grade 2 sprains, most doctors recommend the RICE protocol, which stands for Rest, Ice, Compression, and Elevation: Rest. Patients are advised to not walk or stand on the sprained or strained ankle until healing is complete. The rest period can range from a day or two for Grade 1 sprains or strains to several weeks or months for Grade 3 sprains or strains. Ice. Applying cloth-wrapped ice packs to the injury site as soon as possible after the injury occurs is strongly recommended. The ice helps reduce swelling and pain. Ice packs may be applied for 20 to 30 minutes at a time, three to four times daily. Patients are advised to avoid more frequent icing schedules or applying ice directly to the skin, which can cause tissue damage. Compression. Wrapping the ankle with ACE bandages, commercial compression dressings, or athletic tape helps to immobilize and support the injury site. This immobilization and compression promotes healing and can help prevent aggravation of the injury. Patients with mild sprains and strains can wrap their ankles themselves, while more severe injuries should be compressed/immobilized by a qualified medical professional. Elevation. Elevating the ankle above the level of the heart for the first 48 hours following the injury can help reduce swelling, alleviate some discomfort, and jump-start the healing process. NSAIDs and acetaminophen. Patients with Grade 1 or 2 sprains and strains can benefit from taking non-steroidal anti-inflammatory drugs, such as ibuprofen (Motrin, Advil), which can help reduce inflammation at the injury site while offering pain relief. Acetaminophen (Tylenol) can also provide pain relief. The combination of rest, compression, and pain relief can help support the body's natural healing process, and prevent further aggravation of the ankle injury. Grade 3 ankle sprains and strains Grade 3 sprains and strains are usually unstable and require longer healing. The following treatment protocol may be used: Casting. In addition to rest and elevation, the first phase of healing usually involves casting or bracing of the foot, ankle, and lower leg. A traditional plaster cast may be used, or a commercial air cast. Many patients will require crutches, though some may be issued a walk able cast-brace device for all or part of the recovery period. Rehabilitation. Patients may need to undergo a series of rehabilitation treatments, such as electrical stimulation and ultrasound, as well as strengthening exercises to help decrease pain and support the development of new tissue. Isometric strengthening exercises that promote proprioception (body/joint position awareness) are especially important in Grade 3 sprains and strains to help reduce the chance of re-injury. Therapeutic exercises may be land-based or water-based, with water-based exercises usually reserved for those with severe injury. Article courtesy of Sports Health For time * Perform the movements below with descending reps. * Run 100 meters every round 10 , 9 , 8 , 7 , 6 , 5 , 4 , 3 , 2 , 1
CHECK OUT THE MOVEMENT STANDARDS BELOW. For time
CHECK OUT THE MOVEMENT STANDARDS BELOW. Legendary old-school bodybuilder/curmudgeon Vince Gironda once said that eating three-dozen fertile chicken eggs a day is "as effective as anabolic steroids."
Frank Zane believed him. Bill Grant believed him. Even Arnold Schwarzenegger believed him. So did the rest of our ancestral bodybuilders and weight lifters, but then came the great cholesterol scare. Forced to choose between the hope of big biceps and a heart that worked better than the congealed pumps on their bottles of Coppertone, they opted for healthy hearts. (Well, not that they chose to forgo the hope of big biceps; they just found alternate nutritional/pharmaceutical paths to get there.) Bodybuilders and the general public alike began to gradually limit their egg intake, or at least their YOLK intake. Pale, joyless egg-white omelets became standard breakfast fare in restaurants across the country. The sewers underneath restaurants ran yellow with discarded yolks, and millions of rats channeled their inner Ratatouille to make delicate custards and pound cakes. Then came scientific news that egg yolks weren't the food of the devil, that the dangers of dietary cholesterol weren't as clear-cut as we'd once thought. People, at least regular people, began eating whole eggs again – maybe not three dozen a day, but you know, normal amounts. Even so, a lot of bodybuilders continued to demonize yolks – not for their cholesterol but for the fat they contained. Never mind the nutritive attributes of whole eggs; they feared the high-calorie yolks might blur the definition of their abs. So a lot of them stuck with their pasty egg-white omelets to this day, despite research indicating that eating whole eggs increases mTOR and muscle protein synthesis over just eating egg whites. But if that wasn't enough to convince them of their folly, maybe the results of a new study will; one that found that whole egg consumption increases testosterone levels and strength while reducing body fat percentage. What They Did
What They Found The whole-egg group experienced the following benefits over the egg-white group:
Based on this study and other similar ones, it seems that there's something special about eating whole eggs – even a relatively small amount of them. What it is that's special about them isn't known for sure, though. The yolk-related rise in testosterone might simply result from supplying the body with additional amounts of the fatty acid arachidonic acid, which plays a big role in the production of testosterone by the testes. That in itself might lead to reduced body fat, increased muscle mass, and additional anaerobic power seen in the whole-egg eaters. The benefits might also have to do with egg-yolk related increases in mTOR, which is probably the most important cell-signaling complex for muscle growth. While this particular study didn't focus on mTOR, other egg studies have found that there's something about yolks that causes higher levels mTOR, and the higher the levels, the greater the synthesis of protein. Why the egg yolk itself would lead to a rise in mTOR, I'm not exactly sure, but there it is. Beyond that, it might well be that whole eggs just contain more nutrition than egg whites and that the vitamins, minerals, phytonutrients, phenols, fats, etc., in whole eggs that are lacking in egg whites all contribute to additional muscle protein synthesis. What to Do With This Info Clearly, whole eggs have positive body comp attributes that far outweigh any concerns about calories from fat. That just leaves the question, how many can you safely eat without having to worry about the cholesterol/saturated-fat boogie man? Another study, this one a survey of the egg-eating habits of residents of 50 countries, gives us some guidelines about the impact of eating lots of whole eggs and, surprisingly, it points to what they described as a "neutral association between egg intake and health outcomes." After you weigh the following factors, you might agree with them:
So, based on this info, at least, it appears that eating lots of whole eggs is indeed safe. Of course, we need to define "lots." While the 50-country analysis included people who ate up to a dozen eggs several times a week, no study I'm aware of ever addressed the health repercussions of eating up to three-dozen whole eggs a day. The Final Question So, what are we to make of Vince Gironda's statement? Will eating 3-dozen whole eggs a day give you "steroid-like" results? When pressed on his statement, Gironda didn't back down. He really believed that the effects of eating a whole lot of eggs were similar to what you could get from a cycle of the steroid Dianabol. Of course, one has to remember that the steroid cycles of Gironda's day were a lot tamer, a lot saner, than those routinely practiced today, so maybe the comparison isn't all that crazy. Personally, I'd feel kind of apprehensive about eating that many whole eggs a day, but it might just be the psychological residue of years and years of warnings about the effects of excess cholesterol and saturated fats. Article courtesy of T Nation For time (Part 1)
CHECK OUT THE MOVEMENT STANDARDS BELOW. 30 rounds for time
Time cap * Level 3 : 18 minutes * Level 2 : 15 minutes * Level 1 : 12 minutes CHECK OUT THE MOVEMENT STANDARDS BELOW. Let's check out how to properly perform ' The Cleans'. Video courtesy of CrossFIt , Juggernaut Training System |