For time:

Run 1000 meters
30 Handstand push-ups
Row 1000 meters

Post times to comments and BTWB

Yo, what’s the deal with rhabdo?

Rhabdo is a key word we like to shoot across your bow as a warning when certain movements show up in WODs. Those movements include, but are not limited to, jumping pull-ups and GHD sit-ups. Rhabdo is short for rhabdomyolysis. Rhabdomyolysis is the breakdown of muscle fibers that leads to the release of muscle fiber contents (myoglobin) into the bloodstream. Your blood filters through your kidneys, this is where waste is removed from the blood stream for you to later pee it out. When the myoglobin is released into your blood stream, it will eventually be filtered through your kidneys. This is a problem for your kidneys. Not only is myoglobin tough to filter but it also breaks down into substances that can damage kidney cells, and in essence destroy your kidneys. Just so you know, you really need your kidneys. Kidney destruction can lead to total kidney failure, and without any treatment, can lead to death. Yeah, I said it, death. This stuff be serious.

In the words of Keanu Reeves, whoa.

So how does this relate to our crossfit WODs? Rhabdo may be caused by any condition that damages skeletal muscle, especially injury. When the topic of rhabdo comes up you may hear the words “loaded eccentric movement”. Eccentric muscle contraction is the muscle activating while it is lengthening under load. I will use the example of a bicep curl. If you extend your forearm at the elbow while holding on to a dumbbell (loading), your muscle is activating/ contracting as it lengthens (the mind blowing concept here is that “contracting” does not necessarily mean “shortening” of a muscle). The opposite of this is concentric movement. Concentric muscle contraction is the muscle activating while it is shortening under load, the curl.

So now let’s apply this information to the jumping pull up in crossfit. The concentric movement on your bicep would be the jump and pull to get your chin over the bar. This movement is loaded with your body weight. The eccentric movement would be the decent back down to your starting position with arms locked out and knees bent in jumping position, again this movement is loaded with your body weight. “Eccentric movements are particularly stressful for muscles because the muscle cells are lengthening while trying to contract. This “stretching” increases muscle tension and predisposes the muscle cell to injury.” (Dr. Will Wright, The Crossfit Journal) During a jumping pull up it is important to have a controlled decent, meaning no rapid dropping creating a jerking pull on the arms/ shoulders nor do we want a slowed negative decent. It is also important to move through a full range of motion, chin over bar and back to locked out elbows.

There are several other causes of rhabdo as well as several ways to aid in preventing it. Stayed tuned for more info.

To be continued . . . .

 

Information in this post was found at:

Medline Plus http://www.nlm.nih.gov/medlineplus/ency/article/000473.htm
Muscle Physiology http://muscle.ucsd.edu/musintro/contractions.shtm
The Crossfit Journal, “Rhabdomyolysis revisited”, Dr. Will Wright

 

 

As many rounds as possible in 10 minutes:

50 Double unders
10 Power cleans, 155# (105#)

Post rounds to comments and BTWB

 

 

Good day Verve-ites. What’s the haps? What’s the 411? Who’s hip to the info? Do you know what’s what and who’s who? Are you up to date on the current events? If you have found yourself being the last to know about all the exciting activities taking place at Verve, or being hosted by Verve, well then have no fear for the wide world of social media is here. Verve is fully plugged into the social pipeline and we would love for you to follow us and keep yourself in the know.

You can like us on Facebook:

www.facebook.com/pages/CrossFit-Verve/131498516923187

You can follow us on Twitter:

https://twitter.com/CrossFitVerve

And you can follow our journey through pictures on Instagram:

www.instagram.com (look for Crossfitverve)

For those of you who boycott the interweb and find it to be the downfall of our society, only making it easier for the machines to rise up. . . well not only can you stay updated with events by reading the WOD blog but we also have an updated events page to check out. Here is a list of some those upcoming events that may pique your interest:

Verve Night Out @ EXDO Event Center
May 24th 9 p.m.
Sign up at Verve, email Patrick McGinty with any questions patrick@crossfitverve.com

Danny Dietz Memorial WOD @ Berry Park in Littleton, CO
May 25th 10 a.m.
Sign up for class in MBO, additional details to follow in future WOD blog 

Crossfit Kids Seminar @ Verve 
May 25th and 26th 9 a.m. – 5 p.m. 
Register here

OPENutrition Seminar Series @ Verve
June 8th and 9th 12 p.m. – 3:30 p.m.
Register here

Crossfit Level 1 Seminar @ Verve
July  6th and 7th 9 a.m. -5 p.m.
Register here 

 

 

Complete as many rounds as possible in five minutes of:
3 Deadlifts @ 275#(185#)
7 Push Press @ 115#(75#)

Post rounds to BTWB.

I love to eat, said everybody.  The problem is most of my meals are very boring either because they’re simple and quick or because I simply don’t know how to be creative in the kitchen.  I eat healthy for the most part with an occasional cheat meal every now and then, but my diet mainly consists of grilled food, sweet potatoes, fruit, and nuts.  I need help when it comes to being adventurous with cooking.

One of the blogs I read had a list of great cookbooks that cover all types of diets, from vegan to paleo.  Since I’ve been looking for resources to help me become daring in my culinary adventures, I thought this might also be a good resource for others

I know a lot of our members are great cooks and also either have blogs or know of some great blogs that would be beneficial to Verve athletes as a resource so please post them to the comments section.

Here is the link to the blog that offers cookbooks for all types of diets.  If you know any other cookbooks that might be beneficial please post them in the comments section as well.