I tend to design the best warm-ups when I'm sick or injured. After another round of back pain followed by a pulled Latissimus dorsi and/or Serratus posterior muscle, not sure which is hurt, I have changed my starting routine. The logic is that if I can do a warm-up while I'm sick or hurt then I never have an excuse not to do it. As you can imagine this takes some creativity. While I'm not yet an old bastard, I do sometimes feel like one. There are mornings where stiffness and ache threaten to ruin my plans. The truth is that when we get older we need more time to get the engine going so mobility becomes a bigger priority. They have a saying in Crossfit, "The shorter the workout, the longer the warm-up." Such logic applies to this cause. In this case the workout is your wake-up, that step into daily life. All you need to do this warm-up is a piece of PVC pipe about 5 feet long and maybe 3 or 4 inches wide. This length/size/weight will allow you ...

Have you ever showed up to a race determined to win and despite giving it your best effort, you still got your ass handed to you? You might be happy to know that you're not alone. In the last 20 years there has been an explosion in the popularity of participation sports especially by people over the age of 30. Right now, all across America, there are older athletes putting in serious time and effort in order to make an impact on their next event. All that training, planning and recon of the race locations can provide you with multiple advantages over your opponents. However, most of the time most normal people don't have any advantages at all. Most of the time, the deck is stacked against them and they don't even know it. The painful reality is that we live in a culture that values winning above all else. It's a shame but there are many people who will only put effort into an event if they have a chance at victory. In this mindset even a slim chance is better th...