Fun & Fitness

Reebok CrossFit Back Bay
22 Apr
by: Published in Uncategorized

Skill: 3 rounds of:

Muscle Ups

or

Chest to Bar Pull Ups / Ring Dips
Split Jerk (work up to 115/75)

WOD: For max number of Push ups: 2 rounds of:

1 min of:

20 Front Squats (95/65)
Push Up AMRAP

Rest 1 minute

1 min of:

20 Hanging Knee Raises
Push Up AMRAP

Rest 1 minute

1 min of:

20 Kettlebell Swings (24/16)
Push Up AMRAP

Rest 1 minute

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Rhabdomyolysis:  Causes…

If you take a look at the causes of rhabdo you will see some common themes like:

Serious trauma
Some drugs
Serious burns and/or shock

There is another common cause that can target gym goers everywhere:

Extreme muscle strain, especially in someone who is an untrained athlete.  Those of you who are just beginning their CrossFit journeys and haven’t been to a gym in a while, or those of you who are resurrecting your athletic college career (after a 10 year hiatus) are at the greatest risk for inducing rhabdomyolysis.  If you are a stud, you can still get rhabdomyolysis if you push past certain points.

The coaching staff at Reebok CrossFit Back Bay is hyper aware of what proper movement looks like, so when we ask you to take weight off or scale in one way or another, it’s because we love you and we are looking out for you!

With love,

CG

==

 

21 Apr

Barbell work for week of 4.21.14

conquer-abs-arnold-schwarzenegger-muscles-wallpaper-1024x617-7494

  • Day 1 - Wednesday Strength Class
  • Day 2 - Thursday Strength Class
  • Day 3 - Barbell Patterning (below)

Barbell Patterning this Week
Front squats — 3 sets (this is additional squat work ONLY IF your Power clean > your full squat clean)

  • Set 1 = 3RM
  • Sets 2 and 3 = 3 reps @ 90% of Set 1

Snatch and Jerk Work (~15-20 mins; EMPTY BAR)

  1. 3-position Overhead squat (quarter, half, full — stand after each position): 3 sets of 4 reps (12 total squats per set)
  2. Snatch balance: 3 sets of 10 reps
  3. Press-unders (press directly into bottom of overhead squat): 3 sets of 10 reps
  4. Tall snatch with NO HIP MOVEMENT (start with bar in hip crease and shrug up with shoulders, traps and elbows while pulling immediately into the squat; hips and legs impart ZERO momentum on the bar): 3 sets of 10 reps
  5. Press from split: 3 sets of 10 reps
  6. Press into split: 3 sets of 10 reps
21 Apr
by: Published in Uncategorized

WOD 1: 5 rounds for time of:

30 Double Unders or 20 Kick Outs
6 Shoulder to Overhead (95/65)
6 Pull Ups
6 Burpees
6 Toes to Bar
6 Push Ups

WOD 2: 5 rounds for time of:

30 Double Unders or 20 Kick Outs
5 Shoulder to Overhead (135/95)
3 Muscle Ups
6 Burpees
9 Toes to Bar
12 Push Ups

==

Let’s define rhabdomyolysis…

Rhabdomyolysis is the breakdown of muscle tissue that leads to the release of muscle fiber contents into the blood. These substances are harmful to the kidney and often cause kidney damage (merriam-webster).  Otherwise known as “Rhabdo”, this condition can come from many sources and affect humans and animals alike.  Despite of causation, the breakdown of muscle tissue can lead to some serious kidney damage and should be taking very seriously.  A while back CrossFit came under fire after an article, CrossFit’s dirty little secret, was published in the Huffington Post.

The reality is that Rhabdomyolysis has never been a secret in the CrossFit community.  CrossFit has been publishing articles with respect to this condidtion since 2005 in order to bring the attention and consideration it deserves.  This is a real and fortunately rare side to pushing your body beyond its limits (especially if you are a beginner)

Proper form, coaching, and self awareness as well as common sense are the best tools to prevent this condition.  Keep an eye out on the blog for the rest of the week as we discuss symptoms and susceptibilities!

Fun stuff,

CG

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