Low Bar Back Squat

Performance: Work up to a heavy 5
Try to add 2-5lbs from last week.

Fitness: 3×5 Across
Try to add 2-5lbs from your last exposure.

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LBBSQ Saturday e5/6
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For Time:
Row 650m
Rest 1 minute
100 Double Unders or 50 Attempts or 300 Singles
Rest 1 minute
Run 1 Lap around the block (530m)

The Jump Rope Portion of this workout should take about 2:00. Scale accordingly.

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Front Squats and Chew Toys

Holiday Schedule

We hope everyone at CFSBK is gearing up to see friends and family for Thanksgiving. Below is our schedule for next week.  There will be a special Thanksgiving day WOD at 9am which will probably go over the hour a little. Come in and work up a caveman’s appetite before the big meal. Maybe you’ll eat the entire Turkey this year? Also note that there are no AM classes on Friday.

Wednesday 11/21: Normal schedule
Thursday 11/22 (Thanksgiving): Special 9am CrossFit Group Class only
Friday 11/23: No 6am, 7am, 8am Group Classes. 12pm onwards is normal schedule.

Member Question About “Rhabdo”

We recently recieved this question from one of our members and we thought it was blog-worthy.

Question:
Hi Jess,

response:
I can assure you that all of our coaches are aware of the dangers of Rhabdo not only for our newer members but to all of our clients.  The article that you linked to states:

“The real danger is to new athletes, like those who flock to the thousands of CrossFit facilities looking for a great workout. While the workouts can be performed by beginners, their immature muscles can’t tell the difference between training to failure and simply getting a good workout. In fact, most beginners don’t know when “too much is too much” and don’t understand the unique demand of an exercise session.”

That is one of the reasons why we have different levels of programming and distinguish between Fitness vs. Performance.  Additionally, we always provide scaling options particularly during high volume work (and especially for pushups and pullups the most common Rhabdo instigators).  While our coaches do our best to encourage appropriate scaling options, often even giving individuals specific recommendations, we also have to rely on our members to choose the most appropriate option for them.  However, if we see someone choose inappropriately, we are not afraid to stop someone mid-workout to correct form and/or reduce the volume/load.

The article also goes on to mention that:

This is unfortunately true.  CrossFit-land is a diverse place out there with varying degrees of qualified coaches. Like most things in life, you’ll have to do your research and find a place where you feel you’ve found a professional and inclusive training staff. We take pride in trying to be one of those.  While all of our trainers have completed a CF Level 1 Certification, we have also attended numerous seminars, courses and certifications to improve our knowledge base. (Feel free to check out our bios for more specifics.) Additionally, we have ongoing in-house continuing education sessions (including tests!) that keep all of our coaches on point. 

I hope that I’ve eased some of the fears you may have had.  Please also make sure you listen to your body.  This is often the most common mistake a beginner can make.  We are not a no pain, no gain type of gym.  If something feels off, it probably is.  Now having said that, and considering you have a history of slight kidney disease, please feel free to approach any of us if you have any more specific questions about your condition and/or how a workout may affect you.
 
Thanks for taking the time to be proactive about your health and fitness.  See you in the gym soon.

Thanks,
Jess

A note from David:
We’ve trained thousands of people and logged countless coaching hours over the last 5 years.  In that time there has only been one slight case of rhabdo which required medical attention. This was after a bout that included a very hot day, multiple workouts and alcohol consumption the night before. Kind of a perfect storm which led to some discolored pee and a trip to the doc. The athlete informed us and we went to Methodist as a precautionary measure. There was no pain or severe side effects other than discolored urine and soreness. Luckily for everyone he was fine and cleared to leave by the time the doctor looked at him. A much less severe example of too high a training dosage is folks getting so sore that they have a hard time extending their elbows for several days coupled with significant swelling of the arms.  This is still very uncommon but happens every now and again, usually when someone does too many strict pull-ups. (Notice how strict pull-ups are always 1/2-1/4 volume of kipping) This is relieved with some rest from training (3 days to a week), lots of water, good food and some restorative movement.  The reason strict pull-ups demand less volume relative to kipping pull-ups is because of the increased eccentric (lowering) phase of the movement. More time spent in the lowering phase causes more muscle tissue to break down (not necessarily a bad thing) which is ONE reason that the two have different applications and programming guidelines.

If you’ve got any questions don’t hesitate to ask a coach and we’ll do our best to provide you with the best answers and feedback we can.

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Rhabdomyolysis Revisited By Dr. Will Wright CrossFit Journal
From the FAQ: “What is your buisness model?” CrossFit