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.
Today we are going to implement a new style of warm-up. When you come in for the WOD you will notice another post on the whiteboard that looks like a WOD, but it is not. It will actually be a warm-up. For example today's warm-up will be:
Buy in: 200m run
10 squat pauses
15 jumping jacks
10 PVC shoulder pass throughs
5 Leg swings (each leg)
Cash out: 200m run
The idea here is to get out of our normal warm-up habit and see if this style is better for all of us. As you can see we will implement movements in the warm-up, as usual, that will help prep your body for the actual WOD. We will also spend time, just like we do now, reviewing each movement that is contained in the WOD.
With all that being said please remember this is a warm-up not a workout! You'll want to start off by moving at 50%-60% and gradually work your way up to 75%-85%. We will brief each class with a little more info. on how this new system will work. If you have any questions please speak with Coach Ian today. Please note we will also, for the time being, not post the warm-up of the day on this site.
Do you know "The Essential 8"? Click pic for more info.
In teams of two:
-AMRAP in 8 min-
10 thrusters (155#/95#)
recover for 5 min
-AMRAP in 8 min-
30 static lunges
Score = Total reps completed by both partners
Partner #1 will start on the first AMRAP while Partner #2 starts on the second AMRAP. After the 5 min recovery the partners will switch. The score will be the combine total of both partners completed reps i.e. completing 1 round of the first AMRAP gives you a score of 25, completing 2 rounds of the first AMRAP gives you a score of 50,...
For the second AMRAP we will only score the static lunges i.e. completing 1 round of the second AMRAP gives you a score of 30, completing 2 rounds of the second AMRAP gives you a score of 60.....
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CFMG Members: I would like you to take a moment to think about how fit you (thought you) were when you first joined CFMG. Now, fast-forward to the present, and think about how much progress you have made, both physically and mentally. Do...
Skill: Pistol Squats, Double Unders, and HSPU
Unbroken Double Unders (sub = x 4 in singles)
Alternating Leg Pistols (sub = use modification)
Finisher: GHD Sit-Ups 10/10/10/10/10
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Have you RSVP'd to CrossFit Mission Gorge's Holiday Ugly Sweater Party
on December 20th at 5pm?
SWOD: OHS 5/5/5/5/5
KB Swings (53#/35#)
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Announcing the CFMG Conjugate Club Cycle #2
Who: The Conjugate Club is open to everyone, but is limited to 20 people. This club is for anyone who is willing to dedicate time and focus specifically geared towards getting stronger.
What: The Conjugate System was developed by Louie Simmons of Westside Barbell. The system...
Have you RSVPed to the CFMG Ugly Sweater Holiday Partner WOD and Paleo Potluck on Friday, December 20th at 5pm? Please join us!
Skill: Kipping Pull-Up or Butterfly Pull-Up Progressions
A1) Strict HSPU 5/5/5/5/5
A2) Weighted Pull-Ups 6/6/6/6/6
Partner #1 completes a 200m sprint
Partner #2 does box step ups until partner...
AMRAP in 20 min.
21 KB Swings (53#/35#)
You may use the rings or bars for your dips. Please expect to share rings and/or bars.
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Please don't forget to show your support for the FIRST CrossFit Charter School in San Diego (or anywhere) THIS week on Tuesday, December 3rd at 4pm at the San Diego Board of Education, to find out how the board will vote on Empower Charter School's charter. We need as many people...
Please don't forget to show your support for the FIRST CrossFit Charter School in San Diego (or anywhere) THIS week on Tuesday, December 3rd at 4pm at the San Diego Board of Education, to find out how the board will vote on Empower Charter School's charter. We need as many...