You are hereBlog entry January 2011
Blog entry January 2011
This week 13 University of Iowa football players were hospitalized after an intense workout with symptoms that point to rhabdomyolysis, a rare condition "that may arise when muscle tissue breaks down and the contents of muscle cells are released into the bloodstream. One molecule in particular, myoglobin, is toxic to the kidneys and can cause kidney failure and, in the most severe cases, death," (Ray, CrossFit Journal, p.1).
This unfortunate situation reminds us of the dangers of rhabdomyolysis, commonly referred to as "rhabdo." The workout that overtaxed the Iowa football players was grueling: Jim Poggi, a 215 pound freshman linebacker reported performing the 100 squats under 17 minutes with a 240 pound bar (Morehouse, The Gazette). Try doing 100 squats with more than your bodyweight on the bar. I would expect a religious experience!
Should I worry?
"The athletes at highest risk seem to be those with a reasonable baseline level of fitness they have obtained through some non-CrossFit training, or those who are returning to CrossFit after a layoff. These athletes have sufficient muscle mass and conditioning to go hard enough to hurt themselves but do not have the protection that develops with regular exposure to real intensity," (Ray p.3).
Jim Poggi's father reported that over the break, “I could tell you he didn’t do anything except eat a lot and lay around and then this was kind of the first day back,” (Morehouse).
Dr. Mike Ray assures us, "In real terms, the risk of serious rhabdo is genuine, but it is low.... There is no way to separate the effectiveness of the training from all risk. A completely safe training program is doomed to produce only couch potatoes. The safety of strength and conditioning programs across the board, including CrossFit, is very good, especially when compared to sports like basketball, football and soccer," (p.4).
At CrossFit Mt Olympus we strive for a safe, yet challenging environment. We INSIST you listen to the coach leading your workout. We will push you to your limit and will also scale you back when you go too far. Our creed asks that you leave all egos at the door. Your ego will cause you far more damage in the gym than any of the exercises. This shows up most often with people lowering weight in order to "compete" with a friend. If your muscles aren't conditioned to the constant demands of CrossFit, you need to develop them. There is a reason we call it 'conditioning,' it takes time!
Dr. Ahmik Jones identifies 3 symptoms common to rhabdomyolysis:
- Pain out of proportion to the amount of soreness you would expect, often coming on much faster than you would expect after a workout, and often accompanied with weakness.
- Swelling of the body part involved, either with or without pain.
- Decreased urine output or dark urine. This is the scary one and the one that gets you admitted to the hospital. (http://www.board.crossfit.com/showthread.php?t=38220)
First, listen to your coach. If the coach asks you to lower or raise the weight, DO IT. If they ask you to stop, DO IT. If you feel a bit off, tell the coach.
Second, using a band or a lighter weight so your score will seem better is not only cowardly, it is stupid and could land you in the hospital. 100 pullups with a green band and pushing off a box each rep NEVER equals 100 real pullups, no matter how fast you did them.
Third, stay hydrated and eat real food. Water helps your kidneys and food helps maintain an electrolyte balance. Too much water can lead to hyponatremia, which has lead to several deaths since the increase of interest in endurance sports.
Fourth, if you have been away from CrossFit for any length of time, allow your body to recondition. DO NOT attempt to set any personal records after spending Christmas break sitting on the couch and eating poorly.
Several people have taken breaks for valid reasons, then get discouraged when they return because of increased soreness and lack of performance. Get over yourself, get back in the class and realize you are temporarily a beginner again.
Would we even be here without the "Godfather of Fitness" Jack Lalanne? It's a fair question. Jack got it right DECADES AGO. Jack began preaching fitness over a generation ago, yet his words remain pertinent.
This video predates color tv, yet says exactly what we ask you to do. It's common sense: eat right, exercise, and you'll have a better life. Jack passed away Sunday at the age of 96.
Our thoughts and prayers go out to our friends at Lalanne Fitness in San Francisco. We may have lost an inspiration-they lost an uncle.
For elite fitness you need to try new things. This weekend offers a unique opportunity to test your endurance. Give it a try. We will compete in a number of interesting races during 2011 and this kicks off the year.
You can compete in a snowshoe 5k, 10, 25k, and even a marathon for you intrepid souls!
The race takes place at Midway, so you also get a weekend away from the smog. Todd Anderson has kindly offered use of his condo for any interested. There is still room available for those who would like to stay Friday night or just have a place to warmup afterwards! (We are offering a free month's membership to any of you who complete the full marathon!!)
Call the office at 801.935.4032 if you are interested and we will put you in touch with Todd for accomodations. You can't beat that--a great race with first class lodging nearby.
Thanks, Todd, for the offer!
How do we celebrate mid-winter at CrossFit Mt Olympus? We workout together. Shake off the mid-winter funk, get out of the cabin and come play with us!
All workouts are free Thursday through Saturday. In exchange we ask that you bring non-perishable food for the Utah Food Bank!
Classes will be capped at 15 people, so come early to reserve your place!
Holiday Schedule on Monday!
Classes at 9am and 5pm.
Everyone should watch the complete "I have a dream" speech. If you haven't, do it today.
We love being around CrossFitters because they usually have purpose in life. We started CrossFit Mt Olympus because we saw the affect it had on the lives of everyone who practices it. Our dream is for you to be better at everything you do when you walk out the door into the rest of your life. Fit people are better at life.
We would like to welcome our newest team member, Maddie Ford.
Maddie currently studies Strategic Communication at the University of Utah and will be assisting with upcoming events. We look forward to working with Maddie, please help her out when she asks!
Maddie became a CrossFitter after watching her parents make an amazing life-change. She loves challenges and anything that brings positivity into her life, CrossFit has done just that. She coaches soccer, loves the outdoors, and is realizing everyday how CrossFit helps better all aspects of her life
Initially we planned to write the definitive text on how to make and keep New Year's resolutions. We often set them, usually meaning well. It may be one of the traditional resolutions: lose weight and get out of debt. Perhaps you resolved to read more books or learn to snowboard.
After much thought and research, it became apparent that NEW YEAR'S RESOLUTIONS DON'T WORK! Why then do we set them? It makes us feel better. We feel empowered when we tell our co-workers or church group, "I'm going to lose 30 pounds this year!" They congratulate us and may even offer some well-meant advice. They will not, however, hold us accountable.
If resolutions don't work, what then are we to do? The answer is one the things the Army taught me that carries over into civilian life: BACKWARDS PLANNING.
- Decide where you need to be. Only specific goals can be met. If your goal is getting fit, define that. My personal definition for this year is 15% bodyfat, a legitimate muscle-up, and a sub-five minute baseline.
- Accountability. What happens if you reach your goals? What if you don't? It has to MATTER. A lot. Put something that matters on the line. If I fail to reach my three goals, I will do 1,000 burpees for each goal and read all of Glenn Beck's books.
- Set specific steps. For my goals, this requires clean eating, 4-5 CrossFit workouts and 2-3 CrossFit endurance workouts per week. I will need to improve my pull-up and dip strength, then begin practicing technique. Set accountability points along the way as well. I will get my bodyfat tested quarterly, with a 100 burpee penalty for not meeting my goal. If I reach them, I will go to a concert of my choosing.
Think of your plan like a budget. Sometimes you need to reassess and rearrange priorities, but the general plan will guide your behavior. Budget your time, money and even your food for success.
2011 will be a great year, if you plan for it. We expect EVERONE to come in during January and do another baseline workout, then spend some time with your coach reviewing your plan for the year.
BONUS POINTS: What does the poster say, and how does it apply to this discussion? Winner gets a free CFMTO shirt.