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.....
Skill: 10 minutes of double under or triple under work.
20 Sit-Ups with KB (53#/35#)
20 Push-Ups with Plate on Back (45# Plate / 25# Plate)
20 Goblet Squats (53#/35#)
20 Static Lunges with Plate Overhead (45# Plate / 25# Plate)
-4 Rounds for Time-
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Skill: Squat therapy against the wall 10/10/10/10/10
Move slow for squat therapy and hold the bottom position for a few seconds. Keep in mind your form and positioning.
WOD: 2011 CrossFit Open WOD 11.3
Complete as many rounds and reps as possible in 5 minutes of:
Squat clean (165#/110#)
I Only Got 306...
CrossFit Open Workout 14.2
Every 3 minutes for as long as possible complete:
2 rounds of:
10 overhead squats (95#/65#)
10 chest-to-bar pull-ups
2 rounds of:
12 overhead squats
12 chest-to-bar pull-ups
2 rounds of:
14 overhead squats
14 chest-to-bar pull-ups
Etc., following same pattern until you fail to complete both rounds
NotesEach 3-minute section begins from the standing position...
Skill: 10 minutes of handstand practice: attempt a max hold from a supported or freestanding position. Work on handstand walks for distance, if you are proficient at handstands.
Buy In: 4 Legless Rope Climbs
8 Overhead Squats (95#/65#)
8 Power Snatches (95#/65#)
Fear Is In The Mind: 7...
There will be NO YOGA tonight at 8pm, due to a scheduling conflict! Angelica apologizes for the short notice, and will see you in class next Wednesday, March 12th at 8pm!
OTMEM for 10 Minutes
5 Deadlift (315#/225#)
10 Box Jumps (24"/20")
-Rest 2 Minutes-
OTMEM for 10 Minutes
10 Toes to Bar
Skill: 12 minutes of Squat Therapy
1 Minute Pull-Ups
1 Minute Max GHD Sit Ups
1 Minute Burpees
1 Minute Air Squats
1 Minute Max Inverted Burpees
1 Minute KB Swings (70#/53#)
-2 Rounds for Total Reps-
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Skill: Spend 10 minutes working on double unders.
If you can complete double unders, do the following:
1 Minute of Max Double Unders
30 Seconds of Rest
-4 Rounds for Reps-
Power cleans 5/5/4/4/4
Pause front squats 6/6/6/6
Double Unders: Success In 5 Easy Steps
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Open WOD 14.1
Complete as many rounds and reps as possible in 10 Minutes of:
30 Double Unders
15 Power Snatches
Please Note: We will be holding our regularly scheduled classes today (8am, 9am, 10am Beginners, and Noon). 14.1 will be the Workout of the Day, whether you plan on participating...
MWOD: 10 Minutes of Mobility; Hips & Shoulders
SWOD: Romanian Deadlift 10/10/10/8/8
A1) Ring Rows 12/12/12/12/12
A2) Bar Dips 12/12/12/12/12
A3) Floor Wipers 10/10/10/10/10
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4 Front Squats
(2 Minute Rest Between Rounds)
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40 Unbroken Double Unders
10 Thrusters (135#/95#)
20 Box Jumps (24"/20")
10 KB Swings (70#/53#)
-5 Rounds for Time-
(25 Minute Cap)
WE ARE ONE WEEK AWAY FROM THE FIRST OPEN WORKOUT! Sign…