A+ R A-

W.O.D.

 

Open Gym 10am-1pm

 

Dim lights Embed Embed this video on your site

CFMG will be closed next Saturday and Sunday. Join us at The CrossFit Games!

WOD

Buy in: 800m run

4 rounds

20 Air Squats

10 Handstand Push-ups

20 "Up and Over" lateral box jumps

Cash out: 800m run


Dim lights Embed Embed this video on your site

 

Beginner WOD at 10am

Buy in: 400m run

4 rounds

20 Single rope skips

15 Air squats

10 box jumps

Cash out: 400m run

 

Steal this snack: SeaSnax (Strangely Addictive)

Running Tips for Forefoot and Pose Running Techniques


You Need to Read This!

by Coach Ian J McHugh

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)

Dim lights Embed Embed this video on your site

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)

 

Exercise Factors

Athlete's experience and fitness level

Intensity

Duration

Type (concentric vs eccentric)


Nonexercise Factors

Metabolic myopathies

Malignant hyperthermia

Illness

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
  • generalized weakness
  • fatigue

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.

What can you do to try and prevent Rhabdo?

1) "Exercise wisely. A good rule of thumb is never to increase your workout more than 10% a week. For example, don't increase the miles you run, the weights you lift, or the number of times you do an exercise more than 10%. When it's hot and humid, don't increase your activity by even this much." (http://www.med.navy.mil/sites/nhoh/SiteCollectionDocuments/Rhabdomyolysis.pdf)

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)

3) Also checkout this helpful prevention list, How to Avoid Rhabdomyolysis, from eHow Health.

 

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.

 

Sources:

1) CrossFit Induced Rhabdo; Glassman, Greg; 2005

2) Exertional Rhabdomyolsis, The Physician and Sports-medicine - VOL 32 - NO. 4; Brown DO, Thomas; 2004

3) What is Rhabdomyolysis?; www.med.navy.mil

4) How to Avoid Rhabdomyolysis; eHow Health

 

 

SWOD

A1) Deadlift 12/12/10/10/10

*Your goal is to maintain perfect form throughout all sets*


B1) Strict Ring dips 5/5/5/5/5

B2) Ab roll-outs 8/8/8/8

 

Dim lights Embed Embed this video on your site

 

 


Going to The CrossFit Games this year? Be sure to pick up your CFMG Games T-shirt!


WOD

6 Bar muscle-ups (sub. = 18 chest-to-bar pull-ups)

9 K2E

12 Overhead squats (135#/95#)

-3 rounds for time-

(12 min cap*)

 

Recover for 5 min


Weighted planks, 4 sets each for 30 sec. recover approx. 1 min between sets.

Dim lights Embed Embed this video on your site

 

New to CFMG? Be sure to checkout our "Getting Started" page for video demos of our Fundamental Movements.


Overhead Squatting SAFELY

Grilled Pork Chops "Jerk Style"

 

SWOD

Split Jerk 8/8/8/8/8


EWOD

200m run

30 sec rest

400m run

1 min rest

800m run

1 min rest

400m run

rest 1 min

200m run

-For total time-

 

Running on the toes

8 Natural Ways to Prevent a Sunburn (and Sunscreen's Not One of Them)

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

-3 rounds-

5 push-ups

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.


WOD

In teams of two:

-AMRAP in 8 min-

10 thrusters (155#/95#)

15 deadlifts

recover for 5 min

-AMRAP in 8 min-

400m run

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.....

Partial rounds will count towards your score too!

 

Join us on tomorrow at 6pm for the CFMG Nutrition & Lifestyle Course


What to expect at this course:

-Specific body composition measurements

-Paleo & Zone block recommendations

-Guidance on pre/post workout nutrition

-Help with goal setting and motivation


Deadlift Back Angles

Deadlift prep 1

Deadlift prep 2

 


Join us today at 6pm for the CFMG Nutrition and Lifestyle Course


WOD

20 Hand-lift push-ups

30 Double Unders

200m run

20 burpees

30 sit-ups

200m run

-AMRAP 20 min-

 

CrossFit Kids starts back up today!


The Most Dangerous Man in Endurance Training

Burpee Demo

The 400,000 Hour Body

 

Open Gym 10am-1pm

Saud at CrossFit Central London

Page 138 of 151

Latest W.O.D.

Prev Next

8/1/2014

8/1/2014

SWOD: Hatch Squat Program Week #5 Day #2 Back Squat: 65%x6, 70%x6, 80%x6, 80%x6 Front Squat: 60%x5, 65%x5, 70%x5, 70%x5 Finisher: 20 Pull-Ups 15 Sit-Ups 10 Thrusters (135#/95#) -3 Rounds for Time- (8 minute cap)   Don't Swing Your Kids By The Arms, Please Melting That Old Advice About Ice Roasted Broccoli With Crispy Prosciutto And Balsamic Vinegar Coconut Water Changes Its Claims

ian - avatar ian 30 Jul 2014 Hits:82 W.O.D.

Read more

7/31/2014

7/31/2014

Team WOD: 10 Toes-to-Bar 400m Run -10 Rounds for Time and Distance on Rower- Partner A completes 10 toes-to-bar and the 400m run, while partner B rows. Partners will switch after partner A completes the reps and run. Each partner must complete 5 rounds. {youtube}grxVHi5LpRo{/youtube} "Fourging" Elite Fitness The Paleo Proposal Kevin Ogar: Life After The Injury

ian - avatar ian 29 Jul 2014 Hits:104 W.O.D.

Read more

7/30/2014

7/30/2014

SWOD: Bench Press: 10/10/10 WOD: “Bell” 21 Deadlifts (185#) 15 Pull-Ups 9 Front Squats (185#) -3 Rounds for Time- Air Force Senior Airman Bryan R. Bell, 23, of Erie, Pennsylvania, assigned to 2nd Civil Engineer Squadron at Barksdale Air Force Base, died January 5, 2012 at Camp Bastion in Afghanistan, of injuries suffered when his vehicle struck...

ian - avatar ian 29 Jul 2014 Hits:153 W.O.D.

Read more

7/29/2014

7/29/2014

Mobility: A1) Anterior Compartment Smash: 1 min. on each side x 2 sets A2) Banded Hip Extension: 1 min. on each side x 2 sets SWOD: Hatch Squat Program Week #5 Day #1 Back Squat: 65%x8, 75%x6, 85%x4, 90%x4 Front Squat: 70%x5, 80%x4, 85%x3, 90%x3 {youtube}DvUl3xkQzQU{/youtube} Almond Pulp Double Chocolate Cookies Bodybuilder Goes CrossFit The Life-Or-Death Reason Kids Need...

ian - avatar ian 27 Jul 2014 Hits:134 W.O.D.

Read more

7/28/2014

7/28/2014

Skill: Practice muscle-up progression WOD: OTMEM for 12 Minutes Odd Minutes: 6 Muscle-Ups -or- 6 Strict Pull-Ups Even Minutes: 6 Shoulder to Overhead (155#/105#) Finisher: GHD Sit-Ups 10/10/10/10 {youtube}KD-jGoqn_Gg{/youtube} Yearning For The Wild CrossFit Games 2014 Workout Analysis: Individual Workouts

ian - avatar ian 25 Jul 2014 Hits:184 W.O.D.

Read more

7/27/2014

7/27/2014

Open Gym 9am-Noon

ian - avatar ian 25 Jul 2014 Hits:85 W.O.D.

Read more

7/26/2014

7/26/2014

SWOD: Hatch Squat Program Week #4, Day #2 Back Squat: 65%x8, 70%x8, 75%x8, 80%x8 Front Squat: 60%x5, 65%x5, 70%x5, 70%x5 Team WOD: 150 Med. Ball Cleans (20#/14#) -For Time- One partner works on the med ball cleans while one partner holds a plank position. Partners may only work on the reps if the other partner is...

ian - avatar ian 25 Jul 2014 Hits:157 W.O.D.

Read more

7/25/2014

7/25/2014

Congratulations to Shelby and John on the birth of our newest CFMG member, Aubrey Jean! She was born on Saturday, July 19th at 7:44 am and weighs 6 lbs., 10oz.  We are thrilled for you and can't wait to meet her! SWOD: Sumo Deadlifts 6/6/4/4/4 WOD: Min 1: 15 Thruster (95#/65#) Min 2:...

ian - avatar ian 24 Jul 2014 Hits:176 W.O.D.

Read more

7/24/2014

7/24/2014

Delly making 235# x 5 look easy!   WOD: AMRAP in 5 Minutes 400m Run Max Wall Balls (20#/14#) -Rest 1 Minute- AMRAP in 5 Minutes 400m Run Max KB Swings (70#/53#) -Rest 1 Minute- AMRAP in 5 Minutes 400m Run Max HSPU -Rest 1 Minute- AMRAP in 5 Minutes 400m Row Max Burpees   How The Paleolithic Diet Got Trendy Easiest Fridge...

ian - avatar ian 22 Jul 2014 Hits:269 W.O.D.

Read more

7/23/2014

7/23/2014

Congratulations to CFMGers Darren and Barbara on their engagement! SWOD: Hatch Squat Program Week #4, Day #1 Back Squat: 65%x8, 70%x8, 80%x6, 85%x6 Front Squat: 70%x5, 75%x5, 80%x5, 85%x5 Finisher: Barbell Roll-Outs: 10/10/10/10 {youtube}3pUiUufCzGI{/youtube}   How To Perfectly Load A Dishwasher New Whole 30 Program Rules: Welcome Back, Potatoes Competition Preparation: Don't Forget The Details

ian - avatar ian 22 Jul 2014 Hits:219 W.O.D.

Read more

7/22/2014

7/22/2014

SWOD: Strict Weighted Pull-Ups: max reps x 3 sets WOD: 15 V-Ups 10 Single Alternating Arm DB/KB Snatches + Overhead Static Lunge (53#/35#) 15 Push-Ups -3 Rounds for Time- (10 min cap) Post WOD: Muscle-Up Progressions   How Finalist Kacy Catanzaro Trained For "American Ninja Warrior" 5 Out Of The Box Ways To Make Your Child Listen Asian Cauliflower Fried Rice James...

ian - avatar ian 21 Jul 2014 Hits:242 W.O.D.

Read more

7/21/2014

7/21/2014

SWOD: 2014 LCI Individual Athlete Clean and Jerk Ladder 135#/85#145#/95#155#/105#165#/115#175#/125# (Advanced Athletes Start Here) 185#/135#195#/145#205#/155#215#/165#225#/175# 235#/185#245#/195#255#/205# “Competitors will attempt to complete two clean and jerks within 50 seconds. One point is awarded for the clean, and another for the jerk. Athletes can score up to 4 points at each station. There will be a...

ian - avatar ian 20 Jul 2014 Hits:250 W.O.D.

Read more