800 M Run 60 Box Jumps (24'/20') 60 Chest to Bar Pull ups 60 KB Swings (70#/53#) 60 Walking Lunges w/ Plate overhead (45/25) 60 Toes to Bar 60 Front Squats (95#/65#) 60 Burpees 60 Push Press (95#/65#) 60 Sit ups Go out the garage door jog to the east end (take a right) of the building and Broad Jump to the second garage door to finish
Will Team Shenny + Demi team up for the WOD today!?
**All exercises are done in teams of 3 with 2 people working at a time and one person resting. The running and the broad jumps will be done as a team (all three people complete that movement together).
**Teams may have two barbells and KB’s. Unless there is not enough equipment available
**Communicaiton will be Key! You must get to 60 reps as a team and with two people working counting will be tricky
On a serious note, let's discuss Rhabdomyolysis, a.k.a. Rhabdo. "We can dispense with much medical detail with a quick and easy description of rhabdomyolysis as a potentially lethal systemic meltdown initiated by the kidneys in response to the presence of shed muscle-fiber debris and exhaust in the bloodstream. There are several causes and types of rhabdo, classified by the underlying cause of muscle breakdown. With CrossFit we are dealing with what is known as exertional rhabdomyolysis. It can disable, maim, and even kill." (Glassman, Greg; 2005)
Generally those who are most likely to suffer from exertional rhabdo are those who have been exposed to too much work (exercise) in too little time. Who are these types of people?
Former athletes, gym-goers, or CrossFit athletes who have taken some time off from training and come back weeks, months, or even years later and try to push themselves as hard as they did when they had been training.
Beginners who have never exercised, or even those who have exercised but with low intensity.
There even seems to be some "non-exercise risk factors" that could lead a person to developing rhabdo.
Factors in the Development of Exertional Rhabdomyolysis (Brown DO, Thomas; 2004)
Athlete's experience and fitness level
Type (concentric vs eccentric)
Sickle cell trait
High ambient temperature
What are Symptoms of Rhabdo?
dark, red, or tea colored urine
weakness of affected muscles
weight gain from water retention
joint aches and pains
muscle tenderness or aching
It is important that if you have any combination of these symptoms that you see your doctor and have your creatinine kinase (CK) levels tested, as well as your kidney function to make sure no kidney damage has occurred.
2) "Hydrate your body adequately, especially after exercise. Serious athletes are at risk of dehydration and possibly rhabdomyolysis. Drinking large amounts of water after exercising can help your kidneys flush out the myoglobin." (http://www.ehow.com/how_5653026_avoid-rhabdomyolysis.html)
Please know at CFMG our #1 priority is safety. Our job is to help you become stronger, faster, and healthier. We would never try to put you in harm’s way. This is why we prescribe "On Ramp" workouts for those who need to scale workouts down or are just getting started with CrossFit. We also offer a free filtered water source so our members can continue to hydrate before, during, and after their workout. Please know that "rhabdomyolysis can develop at any level of physical exertion" (Brown DO, Thomas; 2004) so if you feel like you need to scale the WOD down, you probably should.
The Party Spark photo booth pictures from our CFMG 5 Year Anniversary Party are in! Visit this link to check them out!
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Thanksgiving Hours: Wednesday, November 26th no 6 & 7pm class; Thursday, November 27th, Gym Closed; Friday, November...
5 Year Anniversary WOD! 9am class only
In teams of 2:
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10 Hang Cleans (135#/95#)
9 Bar Muscle-Ups (sub = 9 strict pull-ups)
One partner works at a time until both partners have finished 5 rounds each.
Don't miss the CrossFit Mission Gorge's 5 Year Anniversary Party on Saturday, November 22nd at...
A1) Strict Press 3/3/3/3
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150 Wall Balls (20#/14#)
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Upcoming Events at CFMG
Do you want a CFMG Hoody? Click HERE to pre-order yours today! We will be offering...
Squat Snatch, build up to a 3RM (you do not have to “touch and go” this week)
A1) Sled Drags x 4 sets
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Upcoming Events at...
Skill: Handstand Walking
10 Strict Handstand Push-ups
20 KB Overhead Walking Lunges (Switch arms as needed) (53#/35#)
30 Unbroken Double Unders (sub = 90 single unders)
AMRAP in 15 Minutes
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Power Clean|Front Squat|Split Jerk, 3|2|1 x 4 sets
KB Swing (70#)
Burpee Box Jump-Overs (24”)
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Upcoming Events at CFMG
Do you want a CFMG Hoody? Click HERE to pre-order yours today! We will...
AMRAP in 8 Minutes
3 Hang Power Snatch (135#/95#)
Rest 3 Minutes
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10 Single Arm KB Push-Press (53#/35#)
The Russells: Do Push-Ups Like A Girl
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CrossFit Brought Me Back To Life
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Stupid Easy Paleo Seminar with Stephanie Gaudreau 10:30am-12:30pm
(There will be no 10am Free Beginner Class or 11am Class)
30 Wall Balls (20#/14#)
60 Double Unders (Sub = 120 Single Unders)
Skill: Squat Therapy
(Main Site WOD from 10/26/14)
50 Air Squats
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Snatch Balance 5/5/5/5/5 (Focus on driving yourself under the bar and not the load.)
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Happy 239th Birthday, Marine Corps!
Please join us at 5pm to listen to the 2014 USMC Birthday Message from the Commandant and enjoy some birthday cake.
U.S. Marine Corps Major Douglas A.…