My advice is listen to your body,as a 42 year old myself I know that if I train with intensity 3 0n, 1 off, 3 0n for more than 3 weeks it starts to take it's toll. Every body is different and responds to different volumes of training. if your times are suffering and your diet/sleep cycles are good you could be overtraining.

She may be the cutest little thing I have ever seen. As a father of two, I too have intergrated our kids into our box. Great job to the who ever made the little dress.

Eat meat & veggies, nuts & seeds... you know the drill. Paleo for over 40 crowd (and actually over 30) is essential.

Inflammation, scar tissue, old injuries, years of abuse by CHO - going back to Paleo nutrition makes a profound difference.

Our average age is 42, so we deal with recovery issues all the time. Kelley and I are 44 and appreciate the need to pay close attention to training volume and recovery. The younger may recover faster, but they a lot of them have commitment issues (i.e. sticking with the program). Consistent training, proper diet (Zone/Paleo), and fish oil reduce recovery time. The biggest issues appear to be recovery from things like tendonitis and plantar fasciitis, which require rest and alternate movements to alleviate further aggravation of the affected areas.

Another thing we require of everyone at the end of each workout is stretching. Sometimes we do it as a group, other times each person does it on their own, but we do it as an integral part of every class. We developed a stretching routine with basic movements that everyone learns right along with all of the other movements we do. No one leaves without stretching, because they won't do it on their own. I believe this helps reduce soreness and promotes faster recovery as well.

I'm 53. This is what works for me. Diet is 99 and 44/100 percent of the story. When I eat badly, I feel badly. Foam roller- I keep one at work, I also have one at home and I cut a foot length off a 3 foot roller to carry around with me. Trigger Point- this is a set of rollers and a small ball that I use a few times a week. The kit is made by a company called Trigger Point Technology here in Austin, TX. Google them. Ice- years ago when I raced a lot of triathlons I was religious about using ice. Now, if I neglect the ice, I am more than subtly reminded to use it! Yoga- a class or some basic poses a few times a week really helps. Mobility exercises- a' la Jeff Martone, Pavel and some others.

When some twenty something tells me that age is "a state of mind" I know what he or she means, but sorry, it's more. It's being smart enough to know that your body is NOT the same as it was at twenty, but to know how to care for it.

do what you can with what you have where you are at!!! at 63 we do the "OLD MAN WORKOUTS" at mikes gym! the commitment to keep moving and stay dedicated is the key! we scale our workouts to fit the crossfit protocol and we work hard. when we need to recover, we recover. the body knows what to do. REMEMBER: AT LEAST one time a day have a YAHOO moment!!!

I'm 39 and I've never felt better. My 74 year old Dad is a life-time LD runner, and just started CF training with me. (pics coming soon Lis) No matter what your age.... just start now. Better nutrition and better workouts.

And thank you for the picture of Payton. As a Dad, that picture reminds me of when my teenage daughter was that small, I miss it!

I guess in just over a year I'll be in the "Old Man" crowd. Or that seems to be where the line is crossed. I don't feel old yet. I can't imagine I'll feel old in a year or so.

CrossFit has helped me reverse the aging process. I tell my clients it's the best way I've found to fight the aging process. But listening to your body makes the most sense.

Coach B,
I've seen your "Old Man" workouts...They wouldn't be easy for the under 40 crowd. Of coarse I'm just barely under 40. Keep it up.

I am a 56 year Army helicopter pilot looking at my next deployment. Crossfit helps me stay with the younger guys, but that third day wod is hard. So, I listen to my body and turn the rest in to two days. Some days I scale the wod.

Perhaps it's time to add more balance to the affiliate teams at future CF Games. Just as it makes sense to include a mix of male and female members, perhaps it also makes sense to include a mix of athletes over some minimum age (e.g., at least one male and one female over 45). If we want to keep older athletes in the game, then lets put them in the Games.

For the +40 crowd it helps to scale back the workout-to-recovery ratio. 3-on/1-off becomes 2-on/1-off. 5-on/2-off becomes 4-on/3-off and so on.

Great picture and comments! I went to an after hours event put on by our chamber of commerce and was not impressed. Lots of old dudes in cowboy hats trying to tell me how to run my business. There is one more thing that I noticed today that is bugging me. While surfing my fellow affiliates websites I found one I haven't seen before and it scares me. Without naming names I found an affiliate in my area that is operating out of a 24 hour fitness. WTF??? Does that not go against everything a Crossfit box is??? I love the creativity and think it is great the trainers have a place to work. I do not think we all need to be in industrial spaces with overhead doors and concrete floors...But a 24 hour fitness??? Is there not a Crossfit business model that explains how we are more efficient than them??? Maybe it is just me, but as a small box trying to make it, the idea of someone just getting a level 1 cert, mindbody online account and renting a few hours from 24 hour fitness anytime they want would destroy us...maybe i'm just crazy.
Peace, B

Being over 40 myself and living far from the nearest affiliate, I could not help but read the original question and all the comments. Recovery etc. makes sense for the over-40 crowd - however, is there more corrobation (i.e., experience with clients etc.) for Leonids comment that paleo for my age group is essential? Thanks!

Thanks for the comments today! Lots of good stuff!

I would add to the recovery topic: I have had people consistantly set PR's after taking a FULL WEEK OFF every 6-8 weeks of training. Almost every time people come back and PR on something thier 1st day back.

Obviously this cycle time is highly individual.

Also- I encourage them to continue to stay acticve and EAT RIGHT durring the recovery week, they might even come in and work the warm up and skills but just omit the WOD for one week.
just my $0.02

I'm sending in my app for affiliation this weekend! Wish us luck!

I agree with Hari, The Games, or at least the Regionals, are screaming for a masters division. Maybe another team if it is either a kids team or a masters team...

Hey Hari and Saul-
Our affiliate team had a 44 year old woman and a 45 year old man - and we placed 28th. (our youngest was 32) I'd say the 40 crowd can certainly hang....

Laurie

Laurie,

Impressive!

I expect to be competing with Jacinto for the middle-aged-male slot on the Black Box team next year.

I AGREE THERE SHOULD BE A MASTERS DIVISION ADDED IN THE VERY NEAR FUTURE. THERE ARE A LOT OF GOOD CF'ERS OUT THERE IN THE + 40 YRS. GIVE THEM A CHANCE TO COMPETE WITH THE OTHERS !

BRENT HOPPER - 43 YRS.
LEVEL 1 CERT. - GYM OWNER/FUTURE
AFFILIATE.

At the CrossFit 101 at CF Watertown recently, Coach Glassman mentioned that there should be a masters competition at the Games next year -- possibly on Thursday.

(I personally don't see any need to force the slot into the Affiliate Cup teams. But that's just me.)

CrossFit DC has a few calling for a Masters division, I hope that happens.

Love the pic! I know where to send my 6 or 4 year old boys for a prom date! LOL!