Click HERE to go to the form. Scroll down to the Gym and vote for "CrossFit Ocean City". You'll also need to vote for 19 other local businesses in other categories. When you do, think of all those at CrossFit Ocean City who own and operate local establishments and vote for them too!
Thought it might be about time to re-post this essay I wrote back in November of 2007. The info still applies today; however, given CrossFit's up-front treatment of the potential for rhabdo, its signs, and how to properly scale to prevent it, cases of rhabdo are few and far between. Have we had any rhabdo at CFOC? Yup. Back in 2007 - and it happened to Kelley after she had traveled to and from the west coast in two weeks, she was severely dehydrated while participating in a workout, as well as sleep deprived and suffering from jet lag. Kel was asked to participate in a head-to-head competition and she should have passed. At least her case was mild and she recovered in fairly short order. Read on to learn more about rhabdo:
Exertional rhabdomyolysis, or rhabdo, is muscle damage that arises from overexertion of the muscles. It can happen to anyone, but usually occurs in the untrained, or when high-heat/high-humidity conditions are present and an individual is severely dehydrated and fatigued. Some other factors that can increase the risk of developing rhabdo are: training at high altitude, repeated eccentric muscular contractions (i.e. doing "negatives"), recent viral illness, and taking cholesterol-lowering drugs (i.e. statins). It can, and has, happened to military recruits, marathon runners, "weekend" workout warriors, and, yes, even experienced CrossFitters. It's important to understand what rhabdo is so that you can recognize it if you develop the conditions, or notice these conditions in someone else.
Rhabdo is much more than run-of-the-mill muscle soreness that lasts for a couple of days. In a typical case of rhabdo, the muscle pain is severe, limits your range of motion, and hits with full force about two days after a strenuous workout. Sore muscles alone are not enough to cause serious concern; however, if the soreness and pain are accompanied by extreme swelling of the affected muscles, a physician should be consulted to make sure that the condition hasn't developed into rhabdo, or, even more worrisome, compartment syndrome. If the muscle soreness and swelling are ever accompanied by dark urine, a trip to the emergency room is a must in order to avoid renal failure!
A sure way to determine if one has rhabdo is to do a serum CK, or CPK, test. Normal CK levels run between 0 and 150 IU/L, but it isn't uncommon for CK levels to rise above the normal range after strenuous exercise. Documented cases of rhabdo typically result in CK levels five times above normal - some above 50,000 IU/L! Regardless, even mild increases of CK above normal could cause kidney failure. Thus the reason why rhabdo is taken so seriously.
One way to help reduce the chance of rhabdo is to maintain proper hydration before, during, and after working out. Proper hydration helps flush the elevated CK and myoglobin out of the system as well as help with general improved fitness and health. We recommend drinking 60% of your body weight in ounces of water each day to maintain proper hydration, even in cold weather.
Another way to avoid rhabdo is to maintain a regular CrossFit routine. Regular CrossFitting will push out the limits where one could experience rhabdo. For someone who has been a regular CrossFitter of 4 to 6 times per week, rhabdo is unlikely, but it could occur if one is dehydrated or extremely fatigued. Frequent CrossFitters can even take a week off every three months or so without hurting performance or increasing their risk of rhabdo. For those who don't train so often, more caution should be taken with regard to strenuous workouts. And for those who are deconditioned, there must be a long on-ramp to full-blown CrossFit workouts or the risk for rhabdo is high.
CrossFitters will experience sore muscles often. That's just part of CrossFitting. Sometimes CrossFitters will even experience some slight swelling and pain in muscles and joints. Again, that's part of CrossFitting and hard training. These sore muscles and minor swelling and joint pain from overexertion do not indicate rhabdo, but they could be accompanied by slightly elevated CK levels in the blood. This is normal and recovery is fairly rapid. A short rest of a couple days off, hydration, and backing off of the high intensity for a bit will aid in recovery from overexertion.
Recovering from a bout of acute exertional rhabdomyolysis could take weeks or months depending upon the severity of the condition. Only your doctor can say for sure when you can start to train again. Once you're cleared to begin your training, it starts from ground zero with a long on-ramp to high intensity coupled with a lot of strength building (read weightlifting) before you're ready for that fast "Fran" or "Helen" again.
Work hard, but be smart. If your CrossFit trainer tells you to back off on the weight or the intensity of the workout, listen to him or her. If you're dehydrated, fatigued, or just not feeling right that day, make sure you back off on the intensity on your own. If you're taking a statin, or any other drug for that matter, make sure your trainer knows this as well. CrossFit training is hard, but it isn't intended to put you in the hospital. So train hard, but train smart!
You can read more about exertional rhabdo by clicking these links:
SCAVENGER RACE TO BENEFIT the HEART OF WORCESTER COUNTY
Located in Berlin, Maryland, Worcester Youth and Family Services provides services that help people of all ages lead healthy, fulfilling lives. In addition to counseling services, Worcester Youth and Family Services provides education, outreach, support, professional education, training and advocacy for children.
Worcester Youth and Family Services is not a county agency; rather a non-profit organization dedicated to hearts of Worcester County. As such, grants and contributions from the community are greatly needed. For the past four years, CrossFit Ocean City has combined athleticsm and fun to fund-raise on behalf of Worcester Youth and Family Services. This year, we decided to take our feet to the street in a different way by challenging body AND mind in a scavenger race workout.
Members, join us THIS Friday for the CrossFit Ocean City Scavenger Race through Berlin, 6-8pm
Meet in the parking lot of the Berlin Fire Company on Main Street no later than 5:55pm.
Teams of 4 will take on a task oriented WOD. Clues will lead teams from merchant to merchant within the town limits of Berlin. Upon arrival at various businesses, teams will uncover a task and work quickly to get it done. Successful completion will result in the next clue. In addition, teams will tackle their "Chipper List" - a list of "to dos" - as they work their way through the course.
Yes, this is a WOD so wear your CrossFit Ocean City gear and your fastest runing shoes.
We will gladly accpet your self-determined donation to Worcester Youth and Family Services upon check-in on Friday night. Or, turn it in to CrossFit Ocean City any day this week.
Registration is underway. Call the office if you haven't signed-up yet. 443-513-4280
Whole Life Challenge 2013 Top Performers: Drum roll, please!
What a journey!
The Whole Life Challenge
was an 8-week health and fitness game. Participants explored their nutrition,
their workouts, their daily habits, and most importantly, their personal
beliefs about what's possible. All
participants completed preliminary measurements and a baseline workout. At the end of the 8 weeks, they repeated the
baseline, and final measurements were taken.
They earned points throughout the challenge based on their daily
check-ins, the % improvement in their workout, and the % improvement in their
measurements. Who would guess so many
amazing transformations could occur in just 8 weeks?
to all those who participated! Whether you went 100% or 50%, you are better
off than you were 8 weeks ago. So, be proud of what you did do and the progress
Every time we do a nutrition based lifestyle challenge, we are
amazed at the impact these two facets of fitness have on improvement in overall
health and performance in the gym. We would like to recognize the two Whole
Life Challenge players who experienced the most significant improvement:
A big part of this challenge was creating daily habits that
support improved health, fitness, and overall wellness. Daily activities and tracking provided accountability.
Recording progress is a sure-fire way to
achieve goals. These two women did a
stellar job of remaining true to the objective of the Whole Life Challenge –
explore what’s possible by committing to the process:
Join us in congratulating our four outstanding players on a job well done!
Here’s what our top performers had to say about the challenge:
David Kline says, “I
loved the challenge and would love to do one again in the future. It was
just what I needed. I loved the accountability and how everyone at CrossFit
Ocean City was so supportive. I lost almost 20lbs and went down a pant size.
I was able to get 9 rounds and 18 reps on the final WOD, and my burpees were
actually legit. Thanks for all of your help and support, you guys are the
Lori Tilghman says “(My) results after my 8 week Whole
Life Challenge—lost 16 lbs., lost 3” from my waist, 1.75” from my hips,
increased my baseline workout reps by 36.
I decreased my triglycerides by 25, my LDL (bad cholesterol) by 39 and
my total cholesterol by 54! This was all
in 8 weeks. I can assure you I wasn’t doing anything to change any of this
prior to 8 weeks ago! Don’t knock it ‘til
you’ve tried it…”