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.....
U.S. Army Specialist David Wayne Taylor, 20, of Dixon, Kentucky, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, died in Kandahar province, Afghanistan on March 29, 2012, from wounds sustained in an accident at an ammunition...
Skill: Running Skills and Drills
-8 Rounds for Time-
1:1 work to rest ratio
*Today would be a good day to bring a stopwatch.
Finisher: Bicycle Crunches, 30 Seconds on, 30 Seconds off, for 5 Rounds
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SWOD: Split Jerk 3/3/2/2/2
AMRAP in 10 Minutes
5 Clapping Push-Ups
10 Games Standard Box Jumps (30"/24")
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-3 Rounds for Time-
5 Deadlifts (135#/95#)
5 Power cleans
5 Front squats
30 Double Unders (Sub = 90 Single Unders)
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In teams of 3
30 minute AMRAP
Buy in: 400m team carry (any way, all team members must be working with 2 carrying at a time)
Then, in relay style - all teammates must tag in and out after each station:
Station #1: 2 Rope Climbs
Station #2: 10 Toes to Bar
We are excited to announce that Coach Tami will be back coaching more AM Classes at CrossFit Mission Gorge beginning next week!
SWOD: Strict Press w/ Accommodating Resistance (KBs Hanging on Barbell) 5/5/5/5/5
A1) Weighted Pull-Ups 6/6/6/6
A2) Weighted Dips 6/6/6/6
The Other Wounds
33 Unbelievable Places To Visit Before You Die
We are sad to announce that today will be Coach Jess' last day coaching at CFMG. She will be moving on to other endeavors closer to her home in Carlsbad, and will continue to coach at Offshore CrossFit. We will miss her positive and sunny coaching attitude, but she promised...
Split Jerks 3/3/3 (Aim to complete all three sets at 90% or more of your 1RM)
AMRAP in 7 Minutes
8 Squat Cleans (135#/85#)
The Top 100 Hardest Body Exercises Of All Time
The Simple Secret To Meditating (Or Doing Anything) Every Single Day
Coaches Lindsay, Betsy, and Tami with Shane Farmer at the CrossFit Rowing Trainer Course
Squat Clean 5/5/3/3/3
A1) Romanian Deadlifts 8/8/8/8
A2) Max L-sit Hold x 4 Sets
10 Shocking Photos That Will…
Skill: Muscle-Ups: Use the progression to practice, or work on strict ring muscle-ups.
5 Muscle-Ups (sub = 10 CTB Pull-Ups)
10 Power Cleans (135#/95#)
-5 Rounds for Time-
Will We Ever Accept…
Skill: Running Skill Work
5 Hang Power Snatches (135#/85#)
15 KB Swings (53#/35#)
-4 Rounds for Time-
Pulling Positions For The Snatch
CrossFit Is More Than The Games
Rethinking Fat: The Case For…