Where Has Coach Rochelle Been?

3 weeks ago I had Bone Marrow Stem Cell therapy done to my right ankle and Platelet-Rich-Plasma (PRP) done to my left shoulder and right elbow. So…. you are probably thinking, WOW, Rochelle is a car wreck! After years and years of gymnastics in my youth, cheerleading in my high school days and CrossFit in my adulthood things were bound to break down at some point. I wish I had taken better care of myself back then and even now. I guess it took these small little injuries to hurt enough before I had to get something done.

Being an owner of a CF box and a competitive athlete I should be able to find time for myself, but to be honest with you, I am the last person I take care of. No excuses, but owning a business, coaching, doing personal training and having 2 children (who have more energy then everyone combined) really make it hard to concentrate on my own needs.

3 weeks of NOT working out have been a blessing and a curse. I didn’t realize that I probably needed the break and rest, but after coming back today and modifying everything, I know I will be very sore tomorrow and it is crazy how much strength I have lost.

Today my husband (who also is on the injured list) and I worked out together. I wish I could say I was able to go all out and crush it, but this video shows that we are all human and sometimes have to start from the very beginning. I had to softly jog in my warn up and not jump up and down. Instead of using a barbell for the skill work, I used 10# dumbbells to work on range of motion and mobility on a 1 thruster and 3 push presses. (my foot hurt to push jerk or split jerk) For the WOD I cruised controlled my 500 meter row, and did 50 air squats instead of 50 wall balls and finished with a 500 meter row.

As of today, I will continue to do more mobility, stretch more and take proper care of myself. No one is going to do it for me but me.

What is Bone Marrow Therapy?
A bone marrow aspirate is typically done by taking a small amount of bone marrow from the back of your pelvis. After numbing the area thoroughly with local anesthetic, we insert a special needle called a cannula and syringe to draw out the bone marrow.

After extraction, we prepare a bone marrow concentrate by centrifugation and cellular phoresis. This gives us a predictable number of stem cells and growth factors. Using ultrasound guidance or fluoroscopy to ensure the precise target, we inject the concentrated cells into the area that needs healing.

Not all of your stem cells are created equal. Fat-derived stem cells are better for treating certain conditions than bone marrow cells. Based on your diagnosis, your doctor will determine which method is appropriate.

What is Platelet-Rich Plasma?
Platelet-rich plasma is a concentration of your own blood platelets. We collect a sample of your blood and spin it down to separate the plasma, which contains a high concentration of platelets. Platelets play a critical role in healing wounds and soft tissue injuries by activating stem cells to regenerate new, healthy tissue. An injection of platelet-rich plasma gives your body a natural boost to accelerate the healing process. Many patients report pain relief in addition to rapid healing.

Modifying workouts after injury

40 & Fit. Coach Rochelle describes what it's like to come back from injuries.