Burnt Toast. Mobility Cert!

Most of us by this point in time in our CrossFit journey have come across the term “rhabdo” at some point or another. The conversation was most likely started by a coach and went something like “make sure you’re hydrating…you don’t want to get ‘rhabdo’” or something along those lines.
But what exactly is this “rhabdo” and how does it fit into the context of CrossFit?
Rhabdomyolysis , according to the National Center for Biotechnology Information, US National Library of Medicine, occurs when muscle fibers breakdown and are released into the bloodstream. These particles can be harmful to the kidney and often result in kidney damage.
There are numerous risk factors but the most prominent that would factor into our CrossFit workouts are:
– Heat intolerance
– Heat stroke
– Severe exertion such as marathon running or calisthenics
– Trauma
The symptoms of Rhabdo include:
– Abnormal urine color (usually a dark cola color)
– Weakness
– Muscle stiffness or aching
– Muscle tenderness
– Abnormal muscle swelling
The good news, Rhabdo can be prevented. Not to beat a dead horse, but preparing for a workout is crucial. Being properly hydrated well before the workout and hydrating at appropriate intervals during a WOD are critical for avoiding this type dangerous condition. In CrossFit we constantly push our physical limits (what’s up severe exertion?) but we also need to understand our bodies – and that means knowing when we’re pushing too hard. Don’t think that as summer ends so do the dangers of rhabdo –the risk factors can occur in any environment so long as we’re not properly prepared. So again, train hard, but train smart. In order to mitigate the risk factors for rhabdomyolysis, we must constantly fuel our bodies correctly pre and post workout and understand our physical limits as well. Coming from someone who nearly lost their life to the effects of a severe heat stroke and rhabdomyolysis almost a year ago to the day, I cannot reiterate the importance of taking these steps enough.
Check out to the National Center for Biotechnology Information, US National Library of Medicine website for more information: http://www.ncbi.nlm.nih.gov/pubmedhealth/PMH0001505/

Push Press

Sumo Dead Lift High Pull (75/55)
Push Jerk (75/55)

Level 2 (65/45)
Level 1 (55/35)


  • facebook123

    08/25/2011 @ 12:01 am

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  • Ash

    08/23/2011 @ 2:21 pm

    Push Press: 85
    WOD: 9:41 L2

  • Gambee

    08/23/2011 @ 2:07 pm

    Push Press: 165 x 3, 175 x 2 (3 failed attempts for 3)
    WOD: 17:48 @ 115 not even tryin to be a hero, just an IDIOT that can’t add. No wonder that workout sucked…

  • Lil John

    08/23/2011 @ 11:43 am

    Push Press: 175 x 3, 195 x 2
    WOD: 10:16 RX

  • dudley

    08/23/2011 @ 2:42 am

    Push Press: 165×3; 175×1
    WOD: 8:59 w/hang sumo pull..can’t slam metal weights at gym

  • Ranjith

    08/23/2011 @ 2:31 am

    Push Press: 115 (3RM)
    WOD: 19:49 (L2)

    I finished the WOD! I didn’t think I would. I am so pleased.

  • Aaron

    08/23/2011 @ 1:50 am

    Push Press: 175
    WOD: 12:31 (ish?) rx

  • Sean

    08/23/2011 @ 1:06 am

    Oly class at 7

    5 sets of 4 high bar back squats – 135, 155, 175. 185. 195
    4 sets of 8 (each arm) 1 arm kb bent over rows – 1.5 pood
    sled pulls in the parking lot w/ 3 plates


    Push jerk – 115×5, 135×5, 155×5, 175×3, 195×3, 205×1, 215×1 (fail), 215×1

  • James S.

    08/23/2011 @ 12:38 am

    That should say “rehydrating currently”

  • James S.

    08/23/2011 @ 12:36 am

    PP: 155 x 3
    WoD: 13:26 RX
    OLY afterwards @ 7pm
    Uncle Pukie @ 8:30pm
    Dehydrating currently

  • Andrea

    08/23/2011 @ 12:21 am

    push press: 115×3
    wod: 7:49rx

  • Goose

    08/22/2011 @ 6:07 pm

    7pm Zone Lecture tonight. in Southie Green

  • Joe

    08/22/2011 @ 5:54 pm

    I’ve been doing my best to adhere to Kstar’s “Executive Athlete” position while sitting at my desk today. My back is killing me!

    If you’re like me and are desk-bound for 8 hours a day, I’d highly recommend watching this presentation that Kstar gave at Google:


  • Arik

    08/22/2011 @ 5:09 pm

    Will there be a Zone Lecture?

  • Gill

    08/22/2011 @ 2:20 pm

    Push Press: 95 x 3
    WOD: 9:25 rx
    Pullups: 5 x 5 with 2 skinny red bands

  • Arik

    08/22/2011 @ 1:27 pm

    Push Press x 3 @ 165
    Push Press x 1 @ 185

    WOD @ L2 in 15:42. Just takes forever to get warmed up…

  • jaime

    08/22/2011 @ 12:29 pm

    Burnt Toast Mobility Cert!!!! Such a great day yesterday with KStar, he is the man!
    WOD 9:11 Rx
    Push Press 105×3

  • Dani

    08/22/2011 @ 11:17 am

    Awww, burnt toast keddd!!! I already miss you guys :-/

  • Chuck

    08/22/2011 @ 12:48 am

    What a sweet couplet! A few moves we will no doubt see in the up comming Fight Gone Bad. Perhaps? Let me think back…Yep and oh yea…Yep!

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