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April 2012

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Contact:

Eric Smies

info@chi-towncrossfit.com



What is CrossFit? (Article)
What is CrossFit? (Video)
CrossFit Foundations
Is CrossFit Good For Triathletes?

 

 

 

Track Your Workouts:

 Beyond the White Board

Rhabdomyolysis - Things You Should Know

Who actually gets rhabdo?
Although rhabdo is usually thought to be a rare condition, the truth is that many athletes suffer from a mild version of it from time to time. 'If you've ever had stiff and tender muscles after exercising, you've probably had a slight case of rhabdomyolysis,' notes Marc Rogers, Ph. D., an exercise physiologist at the University of Maryland. Novice exercisers can develop the problem, but so can the most highly trained, accomplished athletes

 

Are there ways to avoid rhabdo?
Can you train and compete in a way which minimises the risk of rhabdomyolysis? Studies are scanty in this area but suggest that as fitness improves and an athlete's training programme becomes more challenging and of longer duration, the likelihood of rhabdo declines. In one study which examined the link between training volume and muscle-membrane damage, three different training programmes were utilised: (1) No training at all for one month, (2) Four miles of running every other day for one month, and (3) Eight miles of running every other day for a month ('Effects of Conditioning on Exertional Rhabdomyolysis and Serum Creatine Kinase after Severe Exercise,' Enzyme, vol. 26, pp. 177-181, 1981).
After the month, all participants in the study were asked to damage their leg muscles by running 14 miles at eight-minute per mile pace. All three training groups experienced increases in blood levels of myoglobin after the 14-mile effort, indicating that some muscle-membrane trauma had indeed occurred. 
The smallest rise in myoglobin took place in the eight-mile per day training group, suggesting that increased mileage (and presumably higher fitness) might offer some protection against rhabdo - at least during exertions lasting two to three times as long as one's normal training session.

 

Last thoughts
So what are the final words? As mysterious as rhabdo is, there are some precautions you can take which should reduce your risk of developing the disorder. You should keep yourself well-hydrated and avoid strenuous exercise during hot weather, especially if humidity is high. You should also stay within your normal limits of exercise; if you usually train for 45 minutes, don't suddenly 'burst out' with a strenuous two-hour exertion, and if you normally work at a moderate intensity with small bits of high-quality exertion, don't suddenly go full-tilt for an extended period of time. Finally, you should keep your workouts light if you have recently had an infectious illness. If you do all these things, your chances of avoiding rhabdo's wrath are very, very good.

 

Strangely enough, only two species of animals - humans and horses - are known to develop rhabdomyolysis, and only MALE humans seem to be susceptible. No one knows why females are immune, although some experts have speculated that decreased total muscle mass and more efficient heat regulation in females may be protective against full-blown rhabdo. It's also possible that the key female sex hormone, oestrogen, has a soothing and stabilising effect on muscle membranes, making it hard to mortally wound them during strenuous exercise.

CrossFit Journal Talks about Rhabdo as it pertains to CrossFit

2010 Athletes of the Month

DECEMBER 2010 ATHLETE OF THE MONTH

 Raquel Reyes

When we think of Raquel, we think of her smile, a smile that is present even during a workout with burpees (and who likes burpees?). She manages to smile, even when she's blurting out profanities at the same time and she always has a smile on her face when she leaves the gym. Raquel brings an attitude of fun, of hard work and determination and of energy to RowFit and we couldn't be more proud of her dedication in 2010. Keep it up Raquel.

Please join us in congratulating Raquel Reyes on being RowFit's December 2010 Athlete of the month.


  The below excerpt is from Raquel, on what RowFit means to her:

“Chi-Town CrossFit has definitely had an impressive impact on my life. A friend and fellow member introduced me to CrossFit right after Nell and Eric opened their doors, and I was immediately hooked. Not only did I quickly begin to see the results I was looking for, which keep me going, but the challenge of the workouts were also equally addicting. The people and the positive energy of the gym really get me in the door on the days I am dragging my feet, not to mention the delightful owners and staff. What more could a girl ask for. Thanks Nell and Eric for being you and making working out that much more fun and rewarding.”

 

NOVEMBER 2010 ATHLETE OF THE MONTH

Brittany Matthews

It was a cold and wintry night the first time Brittany walked in the door of RowFit and Chi-Town CrossFit. It was just Coach Nell, Brittany's friend, Tara and Brittany. When Brittany returned for her second class, we were certain it was because of Nells amazing teaching and inspiration. Turns out, it was because Brittany lived above our gym so proximity to her workout facility was not an issue.

 Even so, after Brittany ended up moving apartments earlier this year (to half a block away,) she still loves RowFit and CrossFit and is a dedicated, driven and positive addition to our membership. An athlete at heart and working on releasing her potential every day, we can’t wait to see how far this competitor will take herself.

Please join us in congratulating RowFit's November athlete of the month; Brittany Matthews.

 

 OCTOBER 2010 ATHLETE OF THE MONTH

 Hanna Higgins

Indoor Rowing? No problem. Rowing Boot Camp? Easy Peasy. Hannah attacks our workouts with a smile on her face, just like the one in this picture. She consistently comes to class 3 times a week and partakes in our member get togethers and challenges. During the most recent BIA analysis, Hannah was the most successful number changer in our group, proving that a little conscious effort and some consistent classes does make a difference in your body and health. Please join us in congratulating Hannah Higgins in being RowFit's October Athlete of the month!! 

  

SEPTEMBER 2010 ATHLETE OF THE MONTH

Jamin Clutcher

 September Athlete of the Month: He's got style, he's got grace and he holds a great CrossFit pace! Jamin is a top athlete, who works hard all the time to decrease his WOD times, get his rowing form perfect and meet his next skill goal. In addition, Jamin has a terrific attitude and constantly encourages his team mates through th...e workouts. He participates in RowFit events, is a burpee machine and in his 9 to 5, Jamin is a motion graphics designer (how cool is that?). Thank you Jamin for being part of our community.
Please join us in congratulating Jamin on being our September Athlete of the Month.

 

 

AUGUST 2010 ATHLETE OF THE MONTH

Chris Bozarth

The first day we met Chris, it was cold and overcast and the windows at RowFit were fogged up from the heat generated by an early morning Rugby Team workout.    Chris walked into RowFit and despite the swearing and grunting that was being blurted out by the rugby players, he was not intimidated.  He took to rowing like a duck to water and has improved his stroke 100%.   He recently proved that by killing his 2k, breaking 8 minutes and conquering a long term goal.  Now, to break 7:50 ;o)

Someone who encourages everyone else around him, while also holding his own, a participant in all and every event we have held at RowFit thus far, Chris is, by definition, a team player!

 

 

 


JUNE 2010 ATHLETE OF THE MONTH

Penny Zeigler

A Chi-Town CrossFit member from the inception of the studio, Penny came to us having done CrossFit down in Bloomington Normal prior to moving to Chicago.   The first workout was just Penny and Raquel and now, they are the core of the growing group of athletes we welcome to RowFit every night.   We have watched Penny's sit ups get faster, her pull-ups get stronger and her squats get deeper every day!.  We are so proud to have watched her compete at CrossFit Bloomington Normal's annual fundraiser on June 5th, attacking the WOD and finishing like a pro!  Penny is always up for a challenge, be it the 6 week nutrition journal entries or the 30 day whole paleo experiment and we love seeing Penny attending other classes at the gym, like the rowing boot camp!

Congrats Penny, you are our June athlete of the month and we look forward to witnessing your continuing achievements!

 

 

 

MAY 2010 ATHLETE OF THE MONTH

Ashley Roland

She’s got stamina, strength, great technique and a positive attitude. Meet ASHLEY our May athlete of the month. Ashley started coming to us with a You Swoop class pass. She tried CrossFit first and then Indoor Rowing and finally Rowing Boot Camp and now she loves them all. We’ve tweaked her rowing technique and when we ask her to push... herself on the rowing machine, Ashley easily hits a sub 2 minute split. A true athlete and a strong woman, Ashley is a great role model and a fierce inspiration to the rest of the class. When she's not at RowFit Ashley spends her days as a graphic designer. Congratulations Ashley - thanks for being our May athlete of the month!!!

 

APRIL 2010 ATHLETE OF THE MONTH

Adam Green

He’s a CrossFit Elements graduate and a shoulder pressing machine.   Meet Adam, our April Athlete of the Month.   From Day 1, Adam was dedicated and focused.  He attacks every workout, puts his “game face” on, digs deep and inspires the people around him to keep working hard.  His improvements are numerous.  He’s come a long way from his first Elements class and we look forward to seeing him exceed his expectations even further.

Congratulations Adam for being April 2010 Athlete of the Month!