Wednesday - Bear complex

Rubens and Manion.

Every minute on the minute for 30 mins or until failure.

Bear complex (155/105lbs) 

Clean

Front squat

Shoulder to overhead

Back squat

Overhead from shoulders

Post-WOD

Hip/ shoulder mobility

You are allowed to squat clean 

Oly class

Snatch balance

1-1-1-1-1

Tuesday - Fran/Press

Reminder: We are trying out the new schedule tomorrow.  5:30am & 7:00am I will give it to the end of the week. If it doesn't work we will go back to 6:00/7:30.

Fran

21-15-9

Thrusters (95/65lbs)

Pull-ups

Post –WOD

Press:

5-5-5-5-5

Oly class

Hang clean

1-1-1-1-1

Not to scare you but these 2 movements are very taxing and this workout has been known to cause Rhabdo in severe cases. It usually occurs when athletes don't listen to their body or try to go beyond their level of conditioning. So here is some info to hopefully keep you from going beyond your level. 

Rhabdomyolysis is a serious syndrome due to a direct or indirect muscle injury. It results from a breakdown of muscle fibers and release of their contents into the bloodstream. This can lead to complications such as kidney (renal) failure. This occurs when the kidneys cannot remove waste and concentrate urine. In rare cases, rhabdomyolysis can even cause death. However, prompt treatment often brings a good outcome. Here's what you need to know about rhabdomyolysis.

Rhabdomyolysis Causes

There are many causes of rhabdomyolysis. The most common causes include:

• Use of alcohol or illegal drugs such as cocaine or amphetamines
• Extreme muscle strain, especially in someone who is an untrained athlete
• Crush injury such as from an auto accident, fall, or building collapse
• Long-lasting muscle compression such as that caused by lying unconscious on a hard surface during illness or while under the influence of alcohol or medication
• Use of medications such as corticosteroids or statins, especially when given in high doses

Other rhabdomyolysis causes include:

• Electrical shock injury, lightning strike, or third-degree burn
• Very high body temperature (hyperthermia) or heat stroke
• Seizures
• Metabolic disorder such as ketoacidosis
• Disease of the muscles (myopathy) such as congenital muscle enzyme deficiency or Duchenne's muscular dystrophy
• Viral infection such as the flu, HIV, or herpes simplex virus
• Bacterial infection leading to toxins in tissues or the bloodstream (sepsis)

A previous history of rhabdomyolysis also increases your risk of having rhabodomyolysis once again.

Rhabdomyolysis Signs and Symptoms

Signs and symptoms of rhabdomyolysis may be hard to pinpoint. This is largely true because the course of rhabdomyolysis varies, depending on its cause. And, symptoms may occur in one area of the body or affect the whole body. Also, complications may occur in early and later stages.

The following are common signs and symptoms of rhabdomyolysis:

• Painful, swollen, bruised, or tender areas of the body
• Muscle weakness or trouble moving arms or legs
• General feeling of illness
• Nausea or vomiting
• Confusion, dehydration, fever, or lack of consciousness
• Dark-colored urine; reduced or no urine output

Blood and urine tests can help diagnose rhabdomyolysis. Other tests may rule out other problems, confirm the cause of rhabdomyolysis, or check for complications.

Early complications of rhabdomyolysis may include very high levels of potassium in the blood. This can lead to an irregular heartbeat or cardiac arrest. About one in four also develop problems with the liver. Later, rhabdomyolysis can also lead to kidney failure. This occurs in about 15% of patients. A condition called compartment syndrome may also occur either early or later. This serious compression of nerves, blood vessels, and muscles can cause tissue damage and problems with blood flow.

Labor Day park WOD 11:00am

Playing in the sand.

I need a couple people to meet at the gym at 10:40 to load the truck. WOD starts at 11:00 at Linwood park (860 St Clair ave.)

Partner WOD:
200m relay
400m relay
200m med-ball squat pass
200m lunge w/ plate overhead (1 plate per team 25/45lbs)
200m wheel barrow (switch as often as you want)
100 leg lifts (switch as often as necessary)
400m relay
200m relay

*lunges, both lunge full distance even if not holding the plate.
*to scale wheel barrow both do a 200m bear crawl