Pages

SIGN UP

Striking Cert

Register for the CrossFit Striking Trainer Course June 16th and 17th 2012

April 2012

Sun Mon Tue Wed Thu Fri Sat
1 2 3 4 5 6 7
8 9 10 11 12 13 14
15 16 17 18 19 20 21
22 23 24 25 26 27 28
29 30          

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

« January 2012 | Main | March 2012 »

02/29/2012

WOD Thursday 3/1/2012

CrossFit

Proceed through the sequence below completing as many reps as possible in 10 minutes of:
75 pound Snatch, 30 reps (45lb for women)
135 pound Snatch, 30 reps (75lb for women)
165 pound Snatch, 30 reps (100 lb for women)
210 pound Snatch, as many reps as possible (120lb for women)

Rowing Bootcamp

5k Row 
One person rows
Partner completes 15 Wall Balls and 10 Chin Ups
Swap and keep cycling through until 5K is finished.  

Then:  

Together as a team, complete AMRAP 5' Med Ball Sit Up Toss

DSCN0207
Getting "Cindy" done

Posted at 10:34 PM | | Comments (0)

|

02/28/2012

WOD Wednesday 2/29/2012

CrossFit

Max Hold L-Sit - 3 Attempts

Then:

30 Deadlift (225/155)

400 Meter Row

30 Power Clean & Jerk (115/65)

LiftFit

Skill:

Muscle Snatch + Overhead Squat

Then:

AMRAP 10'

5 Handstand Push Ups

10 Hang Squat Snatches (75/55)

15 Overhead Squats (75/55)

Skillz Class

Squats

Rowing

"Wednesday Meter Club"

2' at 24, 1' paddle,

3' @ 26, 1' paddle.  

Repeat for 5 

DSCN0183
Tatiana recovers after the CrossFit Striking WOD

Posted at 10:52 PM | | Comments (0)

|

02/27/2012

WOD Tuesday 2/28/2012

CrossFit

February Benchmark - try to beat your score from the beginning of the month

"Cindy"

AMRAP 20

5 Pull Ups

10 Push Ups

15 Air Squats

Rowing Bootcamp

February Baseline Re Test

Terrible Twos

As Many Reps as Possible:

2' rowing (no reps counted)

2' box jumps

2' wall sit russian twists

2' burpee broad jumps

2' inchworm

Rest 2'

2' rowing (no reps counted)

2' KB Swings (Russian style)

2' tuck jumps

2' fire hydrant with extension

2' hollow rocks

Rest 2'

5' AMRAP rowing for cals

Rowing

3 x 15 minutes with rate increase / 3 min easy

Row three 15 minute pieces.

Row the first five minutes of each @ 20 spm.

Then four minutes @ 22 spm, three @ 24, two @ 26 and one @ 28.

Row for three minutes at light pressure during the rest period.

 

Good times doing WOD #1 in the Open - Thanks for the video Brandon.

 

Posted at 10:23 PM | | Comments (0)

|

02/26/2012

WOD Monday 2/27/2012

CrossFit

Front Squat 3-3-2-2-1-1

Then:

5 rounds For Time:
10 Ring dips
15 Pull-ups
20 Double unders

LiftFit

Front Squats

Then:

12-9-6

Thrusters (115/75)

TTB

Rowing

1' @20, 1' @22, 1' @24, 1' @26, 1 @28, 1 @30
Rest 1'. 
2' @20, 2' @ 22......
Rest 2'
3' @20, 3' @22....

DSCN0143
Our CIRC Competitors signing the erg won by our amazing women.  The women kicked butt in the 2k and set a CIRC Record in the 2500 Meter relay!  Amazing Stuff.  

Posted at 08:58 PM | | Comments (0)

|

02/25/2012

Sunday 2/26/2012

Rowing Bootcamp

5' row:  1' @ 24, 26, 28, 30, 32  

Then:  45 seconds on, 15" rest of

OHS with PVC or 12lb bar,

Push Ups without hand release at the bottom,

Knees to Elbows,

Frog Hop Burpees

Rowing

Rowing:  Pyramid:  3', 4' 5' 6' 5' 4' 3' 2'

Rate from 26 to 20

CIRC 2012
Huge congrats to all those who participated at CIRC today.  And thanks to the women for winning us the Erg!!!!!!!!!!!!!!  Way to go!

Posted at 10:23 PM | | Comments (0)

|

02/24/2012

WOD Saturday 2/25/2012

CrossFit

10am - Intro to CrossFit

11am - Team WOD

12-2pm - Open Gym

**GOOD LUCK TO ALL THOSE COMPETING AT THE CHICAGO INDOOR ROWING CHAMPIONSHIPS**

CIRC 2011
2011 crew at CIRC

Posted at 11:05 PM | | Comments (0)

|

02/23/2012

WOD Friday 2/24/2012

CrossFit

Dirty 30

Row 30 calories

30 Hang Power Cleans (95/65)

30 Box jumps

30 Sit-ups

30 Push-ups

30 Wall Balls (20/16)

30 Knees to elbows

30 KB swings (50/30)

Row 30 calories

Rowing

Stroke pyramid: 10/20/30/40/50/40/30/20/10

Row 10 strokes hard followed by 10 light.

Then row 20 strokes hard followed by 20 light.

30 hard, 30 light.

40-40. 50-50. 40-40. 30-30. 20-20. 10-10

  DSCN0104

Chris getting ready for another Sumo Deadlift High Pull

Posted at 09:56 PM | | Comments (0)

|

02/22/2012

WOD Thursday 2/23/2012

CrossFit

Open Workout 12.1

AMRAP 7'

Burpees

Rowfit Bootcamp

50, 40, 30, 20, 10

500M Row

50 Russian Twists (no ball)

50 Jump Ropes (double unders if you can do them)

50 Walking Lunges

50 Small arm circles

400M Row

40 of each

300M Row

30 of each

200M Row

20 of each

100M Row

10 of each

DSCN0118
Getting some Computrainer work in

Posted at 09:48 PM | | Comments (0)

|

02/21/2012

WOD Wednesday 2/22/2012

CrossFit

Five rounds (for time):

20 Double squat wall ball shots*(20/16)

15 Pull-ups

10 Sit-ups

* perform two squats for each shot, i.e. squat once while the ball is in the air

LiftFit

Stregth:

Snatch Lift Off + Snatch Pulls

Then:

AMRAP 8'

5 Hang Snatch (115/85)

15 Box Jumps (24/22)

Rowing

Wednesday Meter Club

2' @ 24, 1' paddle,

3' @ 26, 1' paddle.

Repeat for 5 rounds

Skillz

Toes to Bar and Knees to Elbows

DSCN0102
Ken locking out his thruster

Posted at 11:37 PM | | Comments (0)

|

02/20/2012

WOD Tuesday 2/21/2012

CrossFit

AMRAP 15'

5 Thrusters (95#/65#)

7 Hang power cleans

10 Sumo deadlift high pulls

CrossFit Striking

Coach's Choice

Rowing Bootcamp

12' AMRAP

Row 400M

10 good mornings

40 kayaks

50 push press

2 min rest

12' AMRAP

500M Row

30 sit ups

40 jump rope

50 Flutter Kicks

2 min rest

12' AMRAP

600M row

20 push ups

30  lunges

40 russian twists

Rowing

18' @ 20, 22, 24, 26, 24, 22 every 3'

2' sprint @ 28

18' @ 22, 24, 26, 28, 26, 24 every 3'

1' rest between each

DSCN0048
Coach Ben and Matt T sharing a bar for barbell push ups

Posted at 09:43 PM | | Comments (0)

|

Next »