Benchmark: “Angie”

#TBT - Scavenger Hunt 2014
#TBT – Scavenger Hunt 2014

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:

** Do not be alarmed as their risks with everything in life. Pull ups are great but be aware your risk for Rhabdo is MUCH higher if you are a newbie or a veteran Crossfitter coming back from a long time off – Feel free to scale down the number of pull ups to a more appropriate amount while keeping the other movements at the 100 **

Hand Balancing:
Handstand Hold
Handstand Walk

“Angie” For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Level 2- 75 reps of each
Level 1- 50 reps of each

Conditioning Class: WOD
5 minute row
Rest 2:30
4 minute row
Rest 2:00
3 minute row
Rest 1:30
2 minute row
Rest 1:00
1 minute row

WOD Credit: CompTrain

Conditioning Class: Core
3 Rounds
5 around the world/direction
10 Strict toes to bar/knee ups


  • Eddy

    07/10/2015 @ 12:45 pm

    Handstand Walks around 40′
    Angie: 19:36 Rx

  • lizowiz

    07/10/2015 @ 12:16 pm

    Angie: 20:48 (75, 75, 100, 100)

  • jason barrow

    07/10/2015 @ 12:53 am

    2/25/12: 31:31 Rx
    2/7/13: 31:26 Rx
    7/9/15: 28:48 Rx (PR)

    Mostly psyched that I made it out without a rip. Also got what I would call my first success with handstand walking tonight.

    • Pat Hopkins

      07/10/2015 @ 5:16 pm

      If you’re not ripping, you’re not trying…or at least that’s what I have to tell myself.

  • Trevor Crean

    07/10/2015 @ 12:07 am

    17:31 Rx
    My hands have taken a beating this week.

  • Jason

    07/09/2015 @ 5:02 pm

    Angie 24:18 Rx (~30 second PR)
    Handstand walks, holds, leans, falls, and one-armed against the wall

  • Jule

    07/09/2015 @ 2:40 pm

    WOD: 31:36Rx

  • Kurt Brumme

    07/09/2015 @ 12:51 pm

    Handstand walk 15′ (PR)
    Angie: 24:30 Rx (tough one to come back to after a cold)
    Post-WOD: Hatch 4-1

  • Frawls

    07/09/2015 @ 12:33 pm

    Handstand walk: 28′
    Angie: 20:25 Rx

  • Rob Hassell

    07/09/2015 @ 12:08 pm


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