[rs-box_content style=”basic_block” txt_color=”#000000″ bkg_color=”#ECECEC” brd_color=”#636363″]
WOD
[rs-divider type=”solid” brd_width=”1″ brd_color=”#636363″/]
Fight Gone Bad!
Complete three rounds of:
Wall-balls, 20#/14# (Reps)
Sumo deadlift high-pull, 75#/50# (Reps)
Box Jump, 24″/20″ (reps)
Push-press, 75#/50# (Reps)
Row (Calories)
Rest 1:00
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
[/rs-box_content]
[rs-space space=”30″/]
[rs-image img_url=”https://www.crossfit-evolve.com/wp-content/uploads/2013/11/Photo-Sep-23-5-49-38-PM.jpg” link=”” alt=”Melissa T!” width=”” height=”” type=”img-rounded” border=”default” new_win=”no” margin=”” pos=”center” wrap=”no”/]
Today we’ll tag on to yesterday’s guest post by Kristi…thanks Kristi!
So is there a reason to be scared you might catch the rhabdo? Not really, there’s just some things to know. We know a handful of folks who have had the dreaded elevated CK levels that lead to IV fluids and in some cases, a stay at the hospital. Talking with them, there are a couple of things that were common factors preceding the event. You can read online and find that many report the similar factors.
Dehydration – not getting adequate water in is a factor. It’s important to be hydrated, we know this, especially here in Colorado. If you hit a grueling workout when your system is already dehydrated, you’re already behind. As Kristi stated in her write-up, the issue is the leaked substances in the blood stream. If you’re dehydrated, this problem is magnified. The take home is drink water, and drink it throughout the day, not just before and after the WOD. There are plenty of formulas out there to figure out how much you need, or you can just look at your pee. If it’s not clear or close to it, drink more.
Time out of the gym – the cases we personally know of were all folks with CrossFit experience who were out of the gym for several weeks to months. We address this when folks take a break and then come back because they have the knowledge of the movements and how to perform them well, the muscle mass and strength to do the work, and the memory in their head of how they were able to do the WODs when they were consistent. If you’ve been out of the game for a while, be smart stepping back in.
Body weight movements – Many people worry about scaling the loaded barbell movements and blow off the body weight stuff. This is a mistake. The weight on the bar will slow you down and force breaks, but most of us can fight through body weight movements. If the volume of the WOD is high and you’re just starting out or you’ve been out of the game for a while, all the reps should be scaled, not just the weighted movements. As Kristi stated, the body weight movements most often associated are pull-ups, GHD sit-ups, and push-ups (and we can add handstand push-ups to this from an athlete we know). These movements also have an eccentric component which is when the muscle elongates while under tension. Think lowering yourself from a pull-up or push-up. You’re trying to slow yourself down as gravity pulls you down. These type of movements in higher volumes are a common factor.
Adding assistance after failing – In 2 of the cases, the athlete began to fail at a fairly high number of pull-up repetitions. At that point, a band was added and more reps were completed. The body had pretty much done all it could and called it quits. By adding the band, the body was pushed past that point.
High volume – we talk about this in the intros…scaling is not only about weight, it’s about reps and rounds as well. We do have workouts where hundreds of reps are completed. How many of you have done Murph? But this needs to be worked up to. If you’re new, have been out of the gym for a period of time, or have something else going on where things aren’t right, we need to scale things and do the amount of work that’s right for us. This is where ego can get us. 100 reps of pull-ups to an CrossFitter who has been at it consistently for 4 years is very different than 100 reps of pull-ups to someone 2 months in. This sounds like a no-brainer but often times because it’s on the board, people have the expectation that they’re going to be able to do it regardless of their ability.
These are just a couple of the common factors related to folks we know who have been through this. This wasn’t meant to freak you out or make you nervous. The reality is that there’s close to 8,000 boxes hosting multiple WODs every day with multiple athletes at each workout. That equals a ton of folks doing CrossFit style workouts every day. The instances of rhabdo are comparatively very low. However, we felt it was important to share this info with you so you’re educated, know what to look for, know how to approach things, and know how to avoid it. If you have any questions, get with one of your coaches…that’s what they’re there for!
