Stay Hydrated


Schedule Update

Today – Normal Schedule.

Tuesday July 3rd – Normal schedule through the noon class. At night we will have a reduced schedule, there will be no 7pm class in Green but we will be adding a 3pm class. There will be no classes in Orange. We will hold All Levels classes in Southie Green at 3,4,5 & 6pm.

Wednesday July 4th!!! – All Levels Classes at 9 & 10 with Coach Andrea. The gym will open at 830am if anyone wants to get in earlier.

Thursday July 5th – Normal Schedule. No Intro Class.

With the Summer heat on the rise, be sure to hydrate properly during and around workouts, this includes the 12 hours prior to, and after workouts. Please be smart and don’t come in to the gym hungover. Proper hydration will not only will make your training more effective but will also aid in recovery as well as preventing dangers from severe muscle breakdown as seen in Rhabomylosis.

More on the topic here with a great Throwback post by Former CrossFit Southie Coach/Current CrossFit HQ Staff/Boston Firefighter Joe Masley…

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, 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:

Warm Up
6:00 AMRAP
10 Windshield Wiper w/BB
50 Dubs or attempts. Can start with singles the first round
10 BB Press with Legs in landing position for Split Jerk

2 Clean and Jerks
Every 2 Minutes for 14 Minutes
1. 75%
2. 75%
3. 80%
4. 80%
5. 85%
6. 90%
7. 95%

10 Minute AMRAP
7 Power Cleans (135,95)
14 Toes to Bar
60 Double Unders

Level 2- 115,75
Level 1- 95,45

100 Hollow Rocks. Every time you break :30 Plank Hold
L2- 80
L1- 50

4:45 Conditioning Class
Odd- X Calorie Row
Even- X Burpees

Rest 4 Minutes

Odd- X Calorie Bike
Even- X Double Unders

L4 Row 15/12, Burpees 15, Bike 12/10, Double Unders 60
L3 Row 12/10, Burpees 12, Bike 10/8, Double Unders 40
L2 Row 10/8, Burpees 9, Bike 8/6, Double Under 20/60 Singles
L1 Row 8/6, Burpees 7, Bike 6/4, 40 singles

Extra Work
10k (6.2 mile) Bike