Sandyspringscrossfit

Nate' s hand after "Tabata Something Else", the pull up bars were still hot from welding.
Lacey, one of our newest members, going through "Cherry"

"Linda"

"Three Bars of Death"

10,9,8...3,2,1

Deadlift 1.5x Bodyweight

Bench press Bodyweight

Clean .75 Bodyweight

Set up three bars and storm through for time

CFSS:

"Awfuletta"

(cause it's like a sandwich...)

25 Double Unders

5 rounds of:

135 lb. Clean & Jerk 5 reps

10 Pullups

25 Double Unders

Most of what we'll do in here is pretty safe, we're very strict on form and movements mainly for your safety. That being said there are ways to hurt yourself. We're going to cover one that ever crossfitter no matter what level and experience should know about:

Rhabdomyolysis:

What happens with rhabdo is that the muscle are so taxed and damaged that the myoglobin and broken down muscle fiber leak into the blood stream where they damage the kidneys, in turn the kidneys shut down and eventual leave waste in the blood. Treatment is several days in the hospital with intravenous fluids and may extend to dialysis or worse. Rhabdo was first seen in earthquake and disaster victims from crush injuries but has many causes. It is also seen in endurance athletes and a very small group of Crossfitters. This comes from an unadapted person pushing a workout very hard. It's intensity without the preparation to be intense. It can also comes from an unknown movement that is pushed too hard and certain movements are more likely to cause it. We work very hard to avoid Rhabdo in all of our athletes but here are some signs and symptoms to look for.

Signs to look for: If your urine is brown or Coke colored go the hospital immediately. If you are in debilating, paralyzing pain go to the hospital (if you're not sure whether your in that sort of pain, you're not). Intense localized swelling and lose of use of affected areas. Nausea and vomiting 12-24 hours after a workout are rare but potential symptoms. If you think you have Rhabdo tell them why and keep insisting you have Rhabdo, insist on urine and blood tests. Call or contact us as soon as possible no matter the time of day! Rhabdo can present asymptomatical as well. Discretion is the better part of valor here, if you're unsure ask us or a trusted medical advisor.