Thursday the 13th of September, 2012

In 20 minutes work up to a Push Press Max

Rest as needed

50 push ups
40 pull ups
30 burpees
20 pistols, alternating
10 handstand push ups
1 rope climb, 18′
15 minute time limit


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8 Responses to “Thursday the 13th of September, 2012”

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  • DM says:

    RX+ is legless for the rope climb.

  • Joey says:

    Figures – BWC is the workout I wanted to see posted for Wednesday, not Annie. Rest Day today – BOOO

  • DM says:

    Practice double unders.

  • K-Roc says:

    “Clear Pee is the Key!”

    Work/Rest Cycles. Read/engrain/implement!
    Learn to use the “Wet Bulb” readings in relation to not only outside work but exercise as well! You’re health depends on it!

    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
    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)

    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

    Hard exercise is good, SMART exercise is better!

  • no sleep till..... says:

    Bouldering v0 – v3
    1:15 hours
    There is a sweet spot. After about 15 – 30 minutes of warm up climbing, and the point of fatigue at about an hour, when I can send problems that would be troubling earlier or later in the session.

    6 x 200 meter hill sprints
    all within 48 – 52 seconds.

  • Office says:

    I may still be a CrossFitter that moves at a turtle-ish pace, but in 2 months I’ve increased my Max rep push press by 25 pounds, can do 25 real pushups in a few minutes as opposed to none, run 800 m without stopping, and can climb an 18′ rope. That’s kinda cool! So here is a lovenote for everyone who has helped me out so far. <3 <3 <3

  • DM says:

    Go Eva, get busy. Go Eva get busy!

  • Bianca says:

    Love notes ROCK and so do you Miss EVA!! Keep it going girl!