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Striking Cert

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

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

SCHEDULE

CrossFit WOD’s:

 

Intro to CrossFit

(This class is good for all those who are new to CrossFit)

 Saturday: 10am

  

Level 2

(In order to participate in this class you must have completed a CrossFit Elements course or you need to be cleared by one of our coaches)

Monday: 6am, 5pm & 8pm

Tuesday: 12pm  & 8pm

Wednesday:  6am, 5pm & 8pm

Thursday: 12pm & 8pm

Friday:  7pm

Saturday: 8am & 11am

 

Level 3

(The CrossFit Level 3 program is for members who have prior approval from a CrossFit Coach and are looking to enhance their CrossFit skills.  These athletes have been through the Elements Class and have been CrossFitting for at least 6 months.  Workouts are now done at prescribed weight and intensity is high.)

Monday: 6am, 5pm, 7pm & 8pm
Tuesday: 12pm, 7pm & 8pm

Wednesday: 6am, 5pm, 7pm & 8pm

Friday: 6am & 7pm

Saturday: 8am & 11am

 

Womens Only WOD

(Women of any ability are invited to participate)

Friday: 6pm

 

OPEN GYM

Saturday 12-2pm

 

CrossFit Striking

The CrossFit Striking course offers a slightly different twist on the traditional CrossFit WOD.  The focus is on using striking methods such as punches, kicks, elbows, open hand punches, etc to help achieve a better general physical preparedness.  Focusing on "real world" scenarios, you'll learn effective self defense techniques.  These striking methods are fused with CrossFit WOD's and are measurable and scoreable.  The workouts will be small group classes using heavy bags, focus pads and kick pads engaging your entire body.

**We will be using MMA bag gloves in this class.  There are a limited amount of MMA bag gloves available at the gym.  We recommend buying your own.  MMA bag gloves can be bought cheaply at most sporting goods stores.

Tuesday & Thursday: 6pm

LiftFit

(Open to athletes who want to improve their Olympic lifting technique and just get stronger.  This class is limited to Level 2 CrossFit athletes only)

Monday & Wednesday: 6pm

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