How To Adjust Your Workouts After 50

  2017-08-15 07:40AM
If you're over 50 and reading this, we wanna knock knuckles with you big time. Maintaining an active lifestyle at any age is no joke, but it seems the older we get, the more sedentary we become. We tip our hats to the 50+ population for not using age as an excuse. One of the (many!) cool things about CrossFit is that it can be adapted to anyone's skill level or physical limitations, so age is no reason to think that it isn't for you. But you can never be too careful, so we like to provide our 50+ athletes with a few suggestions on how to adapt WODs accordingly. Spend extra time warming up Arrive 5-10 minutes early to foam roll and/or do some extra static stretching, using things like resistance bands or just your bodyweight to start getting your muscles warm. Dont hesitate to approach a coach for ideas. Things like inchworms or shoulder taps are called dynamic warm ups and we do a lot of that in class. Static stretches are a terrific complement. Increase your weight gradually Theres no need to be in such a hurry to lift the prescribed weight for the WOD. Barbells start at 15 pounds so theres something for everyone. Find a challenging weight and stick to it. If youre unsure if its a good time to increase it, get feedback from your coach. PVC pipes are also an option. Get a good nights sleep When you wake up well rested, your performance can reflect that. CrossFit is meant to push you, and athletes need as much energy as they can get. Sleep is an awesome (and often neglected) source for that. Listen to your body If youve got bad knees, consider modifications on certain things--like box jumps. As long as youre pain free, replace the jumps with step ups. Youll get the same benefit, but with an awful lot less chance of injury. Reduce reps, time, or both AMRAPs (CrossFit speak for as many rounds as possible) are great because they automatically give you a time cap to stop moving. But that doesnt mean come to class only on days when workouts are styled that way! For some WODs, it may be more appropriate to cut back on how long youre working, but for others the smarter strategy may be to decrease reps or sets. Your coach can help with that.


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