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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?

 

 

 

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 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

2011 Athletes of the Month


DECEMBER 2011 ATHLETE OF THE MONTH

I don't think it will come as any surprise for us to award RowFit's December Athlete of the Month to Morgan Funke. She came to us as a YouSwooper and we immediately recognised her athletic talents, natural rowing ability and endurance base. She has yet to disappoint us. From RowFit 26.2 (twice) to Kansas 70.3 to CrossFit competitions (most recently placing first at the Crown Point Firebreather Competition in the Women's Intermediate Division, as well as in the TOP 20 at the Great Lakes Invitational in Indianapolis), Morgan never fails to impress the athletes and judges around her. She is an active member at RowFit and we are more than proud to announce that not only is she our December athlete of the month but will also join the RowFit Coaching Staff in 2012.

Please join us in congratulating RowFit's December 2011 Athlete of the Month and newest addition to the RowFit Coaching Staff!!!
Read Morgan's Journey to RowFit here!
Morgan

NOVEMBER 2011 ATHLETE OF THE MONTH

You may recognize her from the 8pm CrossFit Class, Saturday morning Team WOD or from 6pm LiftFit. Whichever class you know her from, you know that Anikka is a fierce competitor who is making gains and breaking boundaries in strength and skills almost weekly!

We are so proud of Anikka's determination and dedication to getting the most out of all that RowFit has to offer and most importantly, we are grateful for the fabulous paleo cookies she baked for the potluck on December 16th, even though she wasn't able to attend!

Please join us in congratulating Anikka Knick on being RowFit's November 2011 Athlete of the Month!!!

Read Anikka's Journey to RowFit here!

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OCTOBER 2011 ATHLETE OF THE MONTH

Arun Heer

Arun was part of the February 2011 CrossFit Elements Class, graduating through HELL and making a grand entrance to the RowFit community. He participated in our first annual Row/Bike/Run, has attended numerous monthly member events and recently was one of only 7 athletes to complete RowFit 26.2 marathon as an individual. Arun continues to strive for better performances at the gym, incorporating CrossFit Striking & LiftFit into his workout program. We are grateful for his constant enthusiasm and consistent dedication to a healthy lifestyle.

Please join us in congratulating Arun Heer on being RowFit's October 2011 Athlete of the Month!!!

Read Arun's Journey to RowFit here!

Arun October 2011 AOM

 

SEPTEMBER 2011 ATHLETE OF THE MONTH

Carol Mudra (right in picture)

A cyclist at heart, turned rower, turned boot camper with a twist of swimming, Carol M is a multi-faceted athlete who powers through every workout she does and conquers every challenge she sets her mind to do. From a fast 500M sprint a Chicago Indoor Rowing Championships, to a 100 mile bike ride on the hills of Three Oaks, MI, Carol is nothing but a hard core RowFitter. We have enjoyed witnessing Carol challenge herself as an athlete and continue to progress in her abilities and achievements.

Please join us in congratulating Carol Mudra on being RowFit's September 2011 Athlete of the Month!!!

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AUGUST 2011 ATHLETE OF THE MONTH

Stacy Kostiuk

You might know her from rowing beside her and watching her incredible splits! Or you might know her from the Stronger, Faster, Fitter, Better Challenge where she finished a close second and hit all her goals! OR..you might know her from training with her to complete her FIRST triathlon, which she ROCKED! Or you might just know her because she has the BEST smile, a TERRIFIC attitude and a HUGE heart for the animals she cares for daily. 

Please join us in congratulating Stacy K for being RowFit's August 2011 Athlete of the Month!!

Read Stacy's Journey to RowFit here

Stacyk

 

JULY 2011 ATHLETE OF THE MONTH

Ken Kang

It's been a long time coming and I think it comes as no surprise for us to announce that Ken Kang is our July 2011 Athlete of the Month!! I will never forget the day that I had to do the WOD with Ken during CrossFit Elements, as he was the only one who made class that day. The workout was simple: 3 Rounds of 400M Row and 10 Burpees. I thought I would be able to beat Ken without too much trouble but after Round 1, I was killing myself to stay in the lead. This has been the general trend with Ken; he is an extremely motivated individual, who attacks every workout like it's his last. The progress Ken has made over the months that he has been at RowFit is incredible and after competing in the Games Sectionals for CrossFit, Ken went on to finish his first half marathon in under 2 hours. Super impressive in all capacities. We are hoping that as soon as CrossFit Kids begins at RowFit, Ken's sons Ethan and Elliot will join in and follow in their father's awesome athletic footsteps. We already see potential in his youngest son's squats ;)

Please join us in congratulating Ken for being RowFit's July 2011 Athlete of the Month!

Read Ken's Journey to RowFit here.

 

JUNE 2011 ATHLETE OF THE MONTH

Madonna Nunez

At her first class, Madonna struggled with regular push ups and found rowing challenging. But Madonna is a fighter and just 6 months later, she rocks out push ups like it's nobodys business. A CrossFit team WOD weekly contributor, boot camp rockstar and kettlebell killer, Madonna could not be more deserving of the title "RowFit June... 2011 Athlete of the Month". It is very rare to find Madonna at the gym without a smile on her face and we now know that this athlete won't ever give up...on fitness, or anything else that may cross her path.

 
Please join us in congratulating an extraordinary Athlete of the Month, Madonna Nunez!

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Read Madonna's Journey to RowFit here

 

APRIL/MAY 2011 ATHLETES OF THE MONTH

Kelly Crossley & Andy Batta

We've had a couple of very impressive months at RowFit/Chi-Town CrossFit, starting with the CrossFit Games Open and ending with some serious PR's (personal records). It doesn't seem possible to get more inspired every day by what our fellow athletes are doing at the gym, and yet, without a doubt, every day is a little more motivating by the efforts put forth. And even though effort is so important, attitude is just as significant. Constantly positive, always encouraging, ever so determined and overall focused, Kelly Crossley and Andy Batta show more than strength, endurance, and power in the gym. They also display commitment, perseverance and camaraderie, and their sincere passion for what we encompass here at RowFit/Chi-Town CrossFit shines through in their workouts and their spirits; community. Please join us in congratulating two of our top athletes of the month, who continue to impress us all with their PRs and their positive 'tudes :) 

Please join us in congratulating Andy and Kelly on being RowFit's April and May Athletes of the Month!

Read Andy's Journey to RowFit here

Read Kelly's Journey to RowFit here

 

FEBRUARY 2011 ATHLETE OF THE MONTH

Charles Weary

 We are excited and proud to annouce Charles Weary as our February 2011 Athlete of the Month.  Charles and fiancee, Annie, have been coming to RowFit religiously since they joined in December of last year and their hard work is paying off.  Though often found with his head down, intensely focused during a boot camp or rowing class, Charles always finishes the workouts with a smile and a high five.  He's a motivator to his fellow peers and a supporter of the active lifestyle in his homelife.  Outside of RowFit, Charles is a big fly fishing guy and a guide in Wisconsin - super cool.  We could not be happier to be a part of his success!   

Please join us in congratulating Charles Weary on being RowFit's February 2011 Athlete of the Month!

 Here is what Charles had to say about his journey to RowFit….

 “My journey to RowFit was not an easy one. After proposing to Annie last summer, I knew I wanted to get in shape and be healthier overall, but I didn't know where to start. At 235 lbs, not having been to the gym since sophomore year of high school and a decade of making poor food choices I knew I had a long road ahead of me. I tried taking up running, cutting out foods that I knew were bad, seeing a personal trainer and eating smaller portions, but the minimal results I was seeing weren't giving me the confidence to push myself and continue on. By December of last year, I was bummed and on the brink of giving up all together. Then one night I had made a comment to Annie about how I wished I could take part in a workout that would not only be enjoyable but also beneficial to my career as a fly fishing guide up in the rivers of Wisconsin, like rowing. Annie worked her magic on the interwebs and found RowFit. After one class I was hooked. Working with Coach Nell, Eric, and Ben has taught me discipline and given me strength. The environment created by the coaches and sustained by its members fosters confidence, motivation and a no fail attitude. After 3 short months of varied classes at RowFit and choosing the primal lifestyle, I have lost 28 lbs and feel better than ever! This is just the beginning of my journey and I look forward to continuing down this path to a healthier and stronger me. Thank you Nell and Eric for providing such an amazing place that attracts the most positive athletes that makes getting in shape that much easier! Go Team RowFit!!!”

 

 JANUARY 2011 ATHLETE OF THE MONTH

Christine Case

 Despite always giving a look of disbelief when explained what the workout of the day will be, Christine still attacks every workout with fortitude and grit. Even though smiles are rare at the early morning WOD when she's still half asleep, by the time the workout is done and her body is warmed up, we know Christine loved getting up for that 6am class. :) Open to challenging herself in new ways, we are so proud of the eagerness Christine has shown to try new things like racing her first ever 8k run (and first ever 10 miler coming up in May) as well as her competing in her first ever CrossFit Competition this weekend, where she PR'd her deadlift by 50 pounds!!! We can't wait to see how far the strength and determination within will take her.


Please join us in congratulating Christine Case for being RowFit's January 2011 Athlete of the Month.

Read Christine's Journey to RowFit here!