CrossFit Ocean City

CROSSFIT PROGRAMMING

CrossFit is constantly varied, functional movement executed at high intensity.  We incorporate bodyweight exercises, metabolic conditioning, and weightlifting into our program randomly.  Periodization and routine are the enemy.  But success in CrossFit also means that you train across broad time and modal domains all the time so that your fitness encompasses the full range of cardio, stamina, strength, flexibility, power, speed, accuracy, agility balance, and coordination. 

Sir Winston Churchill, one of my idols, said:  "It's not enough that we do our best; sometimes we have to do what's required."  So on those days when you'd rather do your best on a high intensity "Cindy" for 20 minutes, but the WOD calls for 5 rounds of 5 heavy deadlifts, you do the deadlifts.  When the WOD calls for lifting, you lift and lift heavy.  When it calls for a 5k or 10k run, you run and run hard.  And when the WOD calls for "Murph", you step up and give it 100%.  Why?  Because that's part of the CrossFit puzzle and that's why CrossFit works when other programs don't.

Coach Glassman explains in his article "Theoretical Template for CrossFit's Programming," why and how the workouts are generated.  Click HERE to read the full article to gain a more indepth understanding of CrossFit programming.

CROSSFIT OCEAN CITY: TRAINING IN THE SHADOWS OF ELITE FITNESS

As individuals, we train hard and take on every workout with determination.  But only through the CrossFit community will we ever achieve elite fitness.

"Every day you may make progress. Every step may be fruitful. Yet there will stretch out before you an ever-lengthening, ever-ascending, ever-improving path. You know you will never get to the end of the journey. But this, so far from discouraging, only adds to the joy and glory of the climb."

Sir Winston Churchill

British politician (1874 - 1965)

CLASS SCHEDULE/LOCATION REMINDER

All times back to normal this week, but check the class and event calendar link to make sure you know where the classes will be held.  Some are still in Bishopville until we complete the transition to the Berlin location!

RHABDOMYOLYSIS - WHAT IS THAT?

Exertional rhabdomyolysis, or rhabdo, is muscle damage that arises from overexertion of the muscles.  It can happen to anyone, but usually occurs in the untrained, or when high-heat/high-humidity conditions are present and an individual is severely dehydrated and fatigued.  Some other factors that can increase the risk of developing rhabdo are:  training at high altitude, repeated eccentric muscular contractions (i.e. doing "negatives"), recent viral illness, and taking cholesterol-lowering drugs (i.e. statins).  It can, and has, happened to military recruits, marathon runners, "weekend" workout warriors, and, yes, even experienced CrossFitters.  It's important to understand what rhabdo is so that you can recognize it if you develop the conditions, or notice these conditions in someone else.

Rhabdo is much more than run-of-the-mill muscle soreness that lasts for a couple of days.  In a typical case of rhabdo, the muscle pain is severe, limits your range of motion, and hits with full force about two days after a strenuous workout.  Sore muscles alone are not enough to cause serious concern; however, if the soreness and pain are accompanied by extreme swelling of the affected muscles, a physician should be consulted to make sure that the condition hasn't developed into rhabdo, or, even more worrisome, compartment syndrome.  If the muscle soreness and swelling are ever accompanied by dark urine, a trip to the emergency room is a must in order to avoid renal failure!

A sure way to determine if one has rhabdo is to do a serum CK, or CPK, test.  Normal CK levels run between 0 and 150 IU/L, but it isn't uncommon for CK levels to rise above the normal range after strenuous exercise.  Documented cases of rhabdo typically result in CK levels five times above normal - some above 50,000 IU/L!  Regardless, even mild increases of CK above normal could cause kidney failure.  Thus the reason why rhabdo is taken so seriously.

One way to help reduce the chance of rhabdo is to maintain proper hydration before, during, and after working out.  Proper hydration helps flush the elevated CK and myoglobin out of the system as well as help with general improved fitness and health.  We recommend drinking 60% of your body weight in ounces of water each day to maintain proper hydration, even in cold weather.

Another way to avoid rhabdo is to maintain a regular CrossFit routine.  Regular CrossFitting will push out the limits where one could experience rhabdo.  For someone who has been a regular CrossFitter of 4 to 6 times per week, rhabdo is unlikely, but it could occur if one is dehydrated or extremely fatigued.  Frequent CrossFitters can even take a week off every three months or so without hurting performance or increasing their risk of rhabdo.  For those who don't train so often, more caution should be taken with regard to strenuous workouts.  And for those who are deconditioned, there must be a long on-ramp to full-blown CrossFit workouts or the risk for rhabdo is high.

CrossFitters will experience sore muscles often.  That's just part of CrossFitting.  Sometimes CrossFitters will even experience some slight swelling and pain in muscles and joints.  Again, that's part of CrossFitting and hard training.  These sore muscles and minor swelling and joint pain from overexertion do not indicate rhabdo, but they could be accompanied by slightly elevated CK levels in the blood.  This is normal and recovery is fairly rapid.  A short rest of a couple days off, hydration, and backing off of the high intensity for a bit will aid in recovery from overexertion.

Recovering from a bout of acute exertional rhabdomyolysis could take weeks or months depending upon the severity of the condition.  Only your doctor can say for sure when you can start to train again.  Once you're cleared to begin your training, it starts from ground zero with a long on-ramp to high intensity coupled with a lot of strength building (read weightlifting) before you're ready for that fast "Fran" or "Helen" again.

Work hard, but be smart.  If your CrossFit trainer tells you to back off on the weight or the intensity of the workout, listen to him or her.  If you're dehydrated, fatigued, or just not feeling right that day, make sure you back off on the intensity on your own.  If you're taking a statin, or any other drug for that matter, make sure your trainer knows this as well.  CrossFit training is hard, but it isn't intended to put you in the hospital.  So train hard, but train smart!

You can read more about exertional rhabdo by clicking these links:

Killer Workouts

CrossFit Induced Rhabdo

Rhabdomyolysis

CROSSFIT OCEAN CITY'S NEW TRAINERS IN ACTION

Having a whole new group of trainers who believe in and follow closely the CrossFit method, principles, and moves is essential for continued success of our CrossFitters' progression and improved fitness.  Here are some pics of Erick, Ann, Lorie, and Lynne in action:

 

THE DOUG JACOBS SUCCESS STORY

Doug started his CrossFit journey in February of 2007.  At the time, his functional fitness was sorely lacking.  He had no mobility, couldn't squat, and basic functional movements were a real challenge for him.  On top of that, flexibility and weight were big issues for him along with a very demanding job of running his local market, The Minit Market. 

The other day, Doug made mention of his progress, but didn't feel like he had progressed to where he should be.  Progress for everyone is measured differently, but we can tell that Doug's made tremendous strides in his fitness and health.  Just compare these photos.  The one on the left was from Doug's first "Helen" workout back in March.  The photos on the right show Doug doing thrusters and pullups this week.  He looks like a totally different person!

Doug is a busy business man and dedicated husband and father. He realized last year that his improved health and fitness would make his good life that much better.  Way to go, Doug.  Keep up the steady progress.  Every training session makes a difference.

HAPPY THANKSGIVING FROM CROSSFIT OCEAN CITY

What a beautiful day for an outdoor workout!  The temp was a balmy 70 degrees and we had a good showing.  We split into two teams and ran the Broomstick Mile, which works all the squat moves, presses, the hang clean, and snatch - all with a PVC pipe!

The Broomstick Mile:

With a broomstick, or PVC pipe, complete the following for time:

Back Squat x 25

Front Squat x 25

Overhead Squat x 25

400m Run

Shoulder Press x 25

Push Press x 25

Push Jerk x 25

400m Run

Hang Clean x 50

400m Run

Snatch x 50

400m Run

For our workout today, we changed up the order a bit by starting with a run first and finishing with the snatch.  Otherwise, like all CrossFit workouts, much harder than it looks and a great team workout!

CROSSFIT: AN EFFECTIVE APPROACH TO FITNESS

In gyms and health clubs throughout the world the typical workout consists of isolation movements and extended aerobic sessions. The fitness community from trainers to the magazines has the exercising public believing that lateral raises, curls, leg extensions, sit-ups and the like combined with 20-40 minute stints on the stationary bike or treadmill are going to lead to some kind of great fitness. Well, at CrossFit we work exclusively with compound movements and shorter high intensity cardiovascular sessions. We’ve replaced the lateral raise with pushpress, the curl with pull-ups, and the leg extension with squats. For every long distance effort our athletes will do five or six at short distance. Why? Because compound or functional movements and high intensity or anaerobic cardio is radically more effective at eliciting nearly any desired fitness result. Startlingly, this is not a matter of opinion but solid irrefutable scientific fact and yet the marginally effective old ways persist and are nearly universal. Our approach is consistent with what is practiced in elite training programs associated with major university athletic teams and professional sports. CrossFit endeavors to bring state-of-the-art coaching techniques to the general public and athlete who haven’t access to current technologies, research, and coaching methods.  CrossFit Foundations.  Read the full PDF article by clicking HERE.

Ann Hastings, Nicole Carroll (CrossFit Headquarters), and Lorie Crisanti at last weekend's certification at CrossFit Pittsburgh.

BIG SMILES AFTER SQUATS

With a lot of focus, support, and effort, each of these gals hit a PR today.  Way to go!

Practice Makes Perfect

Thanksgiving Class 9:30am - All are welcome to join us at the Friendship Rd. location for a great Thanksgiving Day WOD. Train first - eat later.

No Class on Friday

8am Class on Saturday - Friendship Rd

4pm Class on Sunday - Friendship Rd

In order to perfect something, you have to do it - a lot.  This group of amazing ladies makes it a point to practice handstands, kipping, jump rope and many other skills on a regular basis.