Saturday, June 6th , 2015
Today we will doing a version of the hero workout “Randy”. Randy Simmons was a 27-year LAPD veteran and SWAT team member that was killed in the line of duty.  His workout was featured this year at CrossFit Regionals.
Friday, June 5th, 2015
BRING A FRIEND FRIDAY
OTMEM for 12 minutes
Odd min 30 second plank Even min 8 pull ups (one partner starts on the opposite movement then switch)
Score: Total Pull Ups
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PARTNER WOD
1 Cove Suicide
10 Push Press 12 KB Swings 14 min AMRAP
Fitness 75/55 RX 95/65 RX+ 115/75
Partner A starts with the run, Partner B does the push press, Partner A does the Swings, Partner B does the run, Partner A does the push press….follow that pattern Score = Total Rounds (must communicate to keep track of rounds)
]]>Thursday, June 4th 2015
KNOWINGÂ YOUR LIMITS
As we all continue our journey to better health, it is important to listen to your bodies, know when you are pushing outside of your limits and recognize when you need rest. Â THEN YOU MUST ACT ON THAT. Â We all get excited for new PRs, want to crush our times on Murph and Fran, but there are consequences that come with doing that when our bodies tell us “no”.Â
“RHABDO”
One of the biggest watch outs for competitive athletes (in ANY sport, not just CrossFit) is overtraining that leads to Rhabdomyolysis.  It is a serious syndrome due to a direct or indirect muscle injury. It results from the breakdown of muscle tissue and fibers and release of their contents into the bloodstream. This can lead to complications with your kidneys and occurs when they cannot remove waste and concentrated urine.  However, prompt treatment often brings a good outcome.
Unfortunately one of our athletes, Spencer, is currently dealing with the effects of Rhabdo.  And I’m sure he will tell you — it is NOT something you ever want to have happen to you.  Self admittedly he pushed too hard during Murph, started to experience muscle pain and fatigue and saw some swelling in his abdomen in the days following.  These symptoms do not always mean Rhabdo, but in his case it was.  He will be out for a few weeks and once back, I’m sure would be willing to share his experience and learning with you.  Needless to say, we are all thinking of him and hoping for a speedy recovery!  Hang in there Spencer! Â
Here’s what YOUÂ need to know about rhabdomyolysis:
Rhabdomyolysis Signs and Symptoms
There are signs and symptoms of Rhabdo, but the most reliable is a blood test for creatine kinase, a product of muscle breakdown or urine tests for myoglobin (a relative of hemoglobin that is released from damaged muscles).  But here are some of the more common physiological symptoms:
- Muscle pain, especially in the shoulders, thighs or lower back
- Symptoms may occur in one area of the body or affect the whole body
- Muscle weakness or trouble moving arms or legs
- Abdominal pain
- Nausea or vomiting
- Fever, rapid heart rate
- Confusion, dehydration fever, or lack of consciousness
- Dark red or brown urine; reduced or no urine output
- A previous history of rhabdomyolysis also increases the risk of having it once again
We pride ourselves on taking precautions with all our athletes based on fitness level (or injuries) by scaling movements, times and even forcing rest.  But no one knows your body and how you are feeling like YOU do.  Please listen to it.  Respect it.  And don’t be afraid to scale, modify or even bow out of a WOD if something just doesn’t feel quite right.  We cherish each and everyone one of you and your health and well being is what we care about most!
Wednesday, June 3rd 2015
WEAR LONG SOCKS OR PANTS
Today we will be incorporating Rope Climbs into the first part of the workout with an EMOM (every minute on the minute). So please wear/bring something that will help avoid friction around your ankles and calves. We can scale in a variety of ways, but lets try to have some fun with it!  Although we’ve worked on the ropes several times, here’s a good review video of the various foot clamps and thinking around “lift with your legs” instead of pulling with your arms. Â
 We also may see some rain tomorrow so you may want to bring a towel. Nothing better than running in the rain. As always we having scaling options for all of tomorrow’s movements. SKILL WOD