Rest Day
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Read “Row Pro: Calories vs. Meters” from the CrossFit Journal Archives
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In observance of Labor Day, we will only have one 9 a.m. class on Monday, September 7.
15-minute AMRAP:
200-meter farmer carry (35/25 lb.)
100-foot dumbbell lunge
*Complete 15/10-calorie bike each time you set the dumbbells down
For time:
Run 400 meters
21 toes-to-bars
Run 400 meters
15 toes-to-bars
Run 400 meters
9 toes-to-bars
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The #800gChallenge starts in one week! Are you registered?
WHAT IS IT?
The #800g Challenge was designed by OptimizeMe Nutrition. Eat 800 grams of fruits and/or vegetables, by weight, per day.
No foods are eliminated, but only fruits and veggies count toward the 800g. Eat the fruits and veggies of your choice. Hit the macros you want. Here’s a one-sheet with all the rules. Want to know more? Read more here.
The cost is $25. Register here.
Cara Getting up the rope in just three pulls
As many of you have come to realize CrossFit is more than just a place you workout, it is a fitness classroom. Just like with an academic subject, there are things you need to do to best prepare yourself for class. The single most important thing to do is to eat well.
What you put into the body seems to have the greatest effect on the body’s output potential, and it is for this reason that nutrition is at the bottom of the CrossFit Hierarchy of Development. Time and time again we see the most improvement; fastest times, biggest lifts most dramatic body composition changes from people who dedicate themselves to both CrossFit and a weighed and measured food plan.
How have you changed your nutrition since starting CrossFit and what were the results?
Wednesday's Workout:
Rest Day
The end of the school year brings the departure of some of our young athletes who attend UCSC. Some will be back in the fall and we hope they keep up their training while away.
To those who will graduate and leave us indefinitely, congratulations, and good luck with your future. You will be greatly missed.
Tuesdays Wokout
Five Rounds For time of:
25 wallball shots
2 rope accents
Three years ago 70 athletes competed in the first ever CrossFit Games.
Last year, the event grew to over 200 competitors and hundreds more spectators.
This year 17 regional competitions were held around the world, to narrow down the field of athletes qualified to partake in this elite competition. Each regional event hosted close to the same number of athletes at the entire games had the year before.
The third CrossFit Games will take place July 10, 11, and 12th, In Aromas. It is guaranteed to be a great sporting event. To make it even more exciting, our resident mutant Pat Barber is an automatic qualifier and competitor for this year (He placed 4th last year.) Also, 6 additional athletes from our gym will be competing in the Affiliate competition (athletes to be announced soon.)
It is highly recommended that you buy your spectator tickets in advance here, as the event may sell out this year, and it is half the price if you buy your tickets online before the event.
Also check out the CrossFit Games Website for more info.
Mondays Workout
Three Rounds for time of:
1 Deadlift at 85%
2 Muscle ups
3 Cleans @ 85%
4 Hand Stand Push Ups
Hollis and Heather will be out of town this week on a much needed and much anticipated vacation. We hope they get some quality rest and relaxation.
For some time now we have been posting the CrossFit Santa Cruz Workout of the day the night before. Many people enjoy knowing what is in store for them before they come in. They can plan their day around it. Others however will cripple with anticipation, dread the workout, and on a bad day, not even come in.For the next few cycles you are going to have to come in to see what is in store for you. The workout will be posted the day after it has been completed. What will this do to your preparation?
Workout for Sunday:
100 Burpees for time
rest as needed
Max set 95lb thrusters without putting the bar down
rest as needed
50 ring dips for time
Happy Belated Birthday Annabell
Workout:
100 burpees for time
rest 5:00 minutes
1,000 row for time
rest 5:00 minutes
50 Dips for time
...“How many of youhave ever had chest pain?” All of us, right? At least that was the case when we first began intense CrossFit workouts. A muscle ache in the vicinity of the ribs or sternum would make you pause with: “What’s that?” “Oh yea--those last two reps”--a superficial muscle pain...
Chest pain is a whole lot different when it comes from a heart muscle deprived of oxygen. Such pain may or may not involve the chest per se and it even has a different name—“angina”. ...
Read Mary's entire article "Understanding Chest Pain" in Conover's Corner.
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Workout:
Rest Day
Mary Boudreau Conover, BSNed
Dr. Marriott once began his lecture with this question: “How many of you have ever had chest pain?” All of us, right? At least that was the case when we first began intense CrossFit workouts. A muscle ache in the vicinity of the ribs or sternum would make you pause with: “What’s that?” “Oh yea--those last two reps”--a superficial muscle pain.
Chest pain is a whole lot different when it comes from a heart muscle deprived of oxygen. Such pain may or may not involve the chest per se and it even has a different name—“angina”. According to reports from those who have experienced it, pain originating in oxygen starved heart muscle (myocardium) can be mild or severe, but it’s a deeper more alarming type of pain than the chest muscle twinges or aches experienced by many of us days after or during exercise.
J. Willis Hurst M.D. once published descriptions of angina given by his patients. These colorful accounts reflect the common perception of the sensations felt behind the sternum (substernal), in the back, abdomen, shoulders, either or both arms, chest, or mouth that are described as tightness, heaviness, squeezing, strangling, aching, burning, a weight, numbness, pressure, a suffocating feeling, nausea or feeling of “heartburn”.
Here are some very expressive quotes from patients with angina:
One patient described different degrees of his pain like this:
Severe: “A large fish hook stuck under my jaw and hung up from a scaffold.”
Moderate: A small fishhook caught in my lower jaw”.
Mild: “A needle and thread being pulled through two lower teeth.”
THE PROBLEM
GLOSSARY
Angina: Pain originating from the heart muscle
Athero-: A buildup of anti-inflammatory and marker cells along with some cholesterol within the walls of an artery
Coronary: Pertaining to the heart
Endothelium: A thin layer of cells lining blood vessels
Myocardial infarction (MI): A condition in which a localized area of myocardium is dying or dead because of insufficient blood supply.
Myocardium: Heart muscle
Sternum: Breast bone
Heart attacks are more accurately known as myocardial infarctions. They are the result of a total occlusion in a coronary artery, depriving the muscle supplied by that artery and its distal branches of its blood supply. The area immediately affected by the blocked artery is dead or dying. The muscle surrounding the dead area is injured--still living but not functioning (unable to contract), and the area surrounding the injured muscle is weak and ischemic (oxygen-deprived).
Cause. Occlusion of a coronary artery is caused by the formation of a plaque in the lining of the artery (the endothelium). This plaque is called “ath-er-o-scler-osis”. “Athero” comes from a Greek word meaning “a lump of hardened porridge”.
Atherosclerosis is caused by a chronic inflammatory response to an injury or irritation of the lining of the coronary arteries (endothelium). Major factors that result in the injury are high blood sugar, cholesterol, cigarette smoking (active and passive), some drugs, and high levels of sugar in the blood (Perry 2008).
Pathophysiology (mechanism of the disease process). As you know, the normal protective response to inflammation anywhere in the body is the accumulation of white blood cells to fight the inflammatory process, so too in the walls of coronary arteries. However, in the heart the well-meaning white blood cells do more harm than good because they migrate across the inflamed cellular lining of the artery along with many types of cellular markers for inflammation. Additionally, inflammatory cells (monocytes) circulating in the blood stick to the blood-facing surface of the plaque like Velcro.
In any other place in the body, such a reaction would be protective. In a coronary artery it becomes a threat, forming a potentially obstructive plaque within and on the endothelium. Thus, most of the plaque is not made up of cholesterol, as we always thought, but rather white blood cells and specific markers for inflammation, as well as cholesterol crystals.
Where do the LDLs and HDLs come in?
Low-density lipoproteins (LDL)---are the bad guys in our cholesterol panel---but only if their level is too high. When the LDL blood level is low, LDL can easily pass in and out of the endothelium. However, high levels of LDL no longer have freedom of passage so that they accumulate within the arterial wall, causing more inflammatory reactions. This process is further abetted by low levels of those good guys---high-density lipoproteins (HDL), that would, in sufficient numbers, be up to the task of removing fats and cholesterol from the cells. This is why we shoot for reference ranges of low LDL and high HDL.
Once collected and trapped within the vascular lining, cholesterol crystallizes and expands, tearing and perforating fibrous tissues. Thus, it is thought to have a role in the rupture of the plaque. As you will see, plaque rupture is a critical event in unstable angina.
THREE TYPES OF ANGINA
The three types of angina are stable, unstable, and variant (Prinzmetal’s angina), all of which are caused by severe narrowing or occlusion of a coronary artery that results in loss of oxygen to the section of myocardium supplied by the occluded artery. The difference among these three types of angina lies in the mechanism (pathology) of the occlusion.
Pathology. In stable angina, a growth of atherosclerotic deposits protected by a fibrous cap develops within the wall of the blood vessel, but does not completely occlude blood flow. Anginal attacks can be precipitated by temporary constriction of the already narrowed, but stable, blood vessel. The pain experienced has pretty much the same character each time. There is danger that stable angina will become unstable without warning. You should never see this person in your gym until after the volatile occlusion has been dealt with and the person is released to an exercise rehabilitation program.
Unstable angina is an acute coronary syndrome and a critical prophecy of an imminent heart attack. In the U.S. there are at least 1 million hospitalized patients each year admitted with a diagnosis of unstable angina. There are many more who are unknown to physicians and who never reach the ER.
Any one of the symptoms listed below is a serious indicator of unstable angina and an impending heart attack, requiring urgent medical attention.
Pathology. Other than the symptoms, it is the pathology that differentiates unstable angina from stable angina. Understanding the events that occur within the blood vessel helps one to understand the reason for the symptoms and to remember them.
For a moment, visualize a case of stable angina with plaque covered by a protective cap within the wall of a coronary artery. Suddenly, the cap ruptures, allowing blood clots to gather on the disturbed surface of the rupture and block blood flow. This catastrophic event is called unstable angina. The sequence of events leading up to total occlusion clearly explains why the unexpected onset of pain may be independent of activity, sudden in appearance, and crescendo in nature, becoming severe as the clot builds and gradually subsiding as the clot shrinks.
An understanding of this mechanism, leaves no doubt that such pain requires immediate medical attention—the occlusion is developing and moving toward total blockage of the blood vessel and a myocardial infarction. It is only a matter of time—seconds, minutes, hours, days, weeks. There is no way of knowing. Total occlusion has been known to happen during transport from the ER to the cardiac catheterization lab.
Emergency response to unstable angina
Prinzmetal’s Angina (Variant Angina)
Prinzmetal’s angina refers to chest pain caused by a decrease in blood flow because of spontaneous spasm of a coronary artery, possibly without significant atherosclerotic plaques. These symptoms happen at rest and often may awaken the person during the night. Obviously, if the mechanism of the angina has been misdiagnosed and there is actually a plaque---that plaque could rupture and result in total occlusion of the vessel. Therefore, a definitive diagnosis is of great importance.
RECOVERY
It has been proposed that the positive effects of aerobic training on cardiac structure during rehabilitation are neuro-hormonal and that they improve microcirculation within the heart muscle and functional endothelial integrity. This of course results in an enhancement of the blood supply to the injured myocardium and faster healing.
In preconditioned hearts, i.e. hearts that were exercised regularly prior to the coronary occlusion, there are fewer negative effects, in that the damage (infarct) is smaller, arterial inflammation less, hospital stay shorter and the myocardium returns to and retains a strong structure (a.k.a. remodeling).
PREVENTION
Exercise your hearts! At CrossFit we are exercising our hearts every day, creating a sturdy microcirculation and improving the function of our heart muscle--grossly and at the cellular level. We can think of our WODs as a preconditioning for our hearts for the rest of our lives.
Check your BP. As you age, check your blood pressure occasionally and see that it stays within normal limits, with a systolic BP (the top number) at least below 140 mm.
No smoking! Avoid second hand smoke. I don’t think any of you actually smoke!
LDL down; HDL up. Beat your lipid panel into submission.
Drugs. Don’t even think about trying supplements—those capsules and mysterious powders, with claims to incredible results in terms of muscle size, power and potency, manufactured by guess and by golly under the direction of ignorant operators without background in the science of chemistry or nutrition. Our coronary arteries don’t like to be irritated, nor do our livers that metabolize and our kidneys that filter like to be challenged to excess.
Seriously cut out bad carbs. You’ve had plenty of good info on nutrition, but I would warn you about deep-fried anything. The heat-modified degradation products of fat used for deep-frying are thought to be associated with endothelial irritation, an important initial event in the formation of atherosclerotic plaques (Williams, 2009; Michael 1999).
Take good care of your cells. The walls of our blood vessels are lined with living cells that constantly interact with each other, the fluid that surrounds them, and the blood that flows over them. SO, let’s take care of those cells; feed them well and provide them with a gusty flow of blood--you lucky CrossFitters. Surely not everything spins on genetics.
ACKNOWLEDGEMENTS
Ronnie Boose (CFNSC), Catherine Boysen (Bellvue, WA) and Ed Conover (San Jose) reviewed this article from their nonmedical positions and Hein J.J. Wellens M.D. from his expert position. Thank you all.
Dr. Wellens is Professor of Cardiology at the University of Maastricht in the Netherlands and formerly Chairman of the Department of Cardiology at University Hospital, Maastricht. His clinical expertise, influential research, books, innumerable medical journal publications and lectures, and his genuine concern for good outcomes for cardiac patients everywhere have uniquely and indelibly influenced Cardiology throughout the world.
mc: 5/19/09
O'Toole TE, Conklin DJ, Bhatnagar A.: Environmental risk factors for heart disease. Rev Environ Health. 2008 Jul-Sep;23(3):167-202.
Abela GS, et al: Effect of cholesterol crystals on plaques and intima in arteries of patients with acute coronary and cerebrovascular syndromes. Am J Cardiol. 2009 Apr 1;103(7):959-68. Epub 2009 Feb 07.
Tatasciore A, et al: Awake blood pressure variability, inflammatory markers and target organ damage in newly diagnosed hypertension. Hypertens Res. 2008 Dec;31(12):2137-46.
Zou N, Hong J, Dai QY: Passive cigarette smoking induces inflammatory injury in human arterial walls. Chin Med J (Engl). 2009 Feb 20;122(4):444-8.
Le Page C, et al: Exercise training improves functional post-ischemic recovery in senescent heart. Exp Gerontol. 2009 Mar;44(3):177-82. Epub 2008 Oct 17.
Taglieri C, et al: Prevention of left ventricular remodeling after myocardial infarction: efficacy of physical training, Monaldi Arch Chest Dis. 2008 Jun;70(2):51-8.
Trzos E, et al: The influence of physical rehabilitation on arterial compliance in patients after myocardial infarction. Cardiol J. 2007;14(4):366-71.
Balen S, et al: Anti-inflammatory effects of exercise training in the early period after myocardial infarction.
Williams, MJA, et al: Impaired endothelial function following a meal rich in used cooking fat. Dept of Med, U of Otag, Dinedin, NZ. Reprint requests and correspondence: Dr. M. Williams, Department of Medicine, University of Otago, 201 Great King Street, Dunedin, New Zealand michael.williams@stonebow.otago.ac.nz
Steinberg D, et al: Beyond cholesterol. Modifications of low-density lipoprotein that increase its atherogenicity. N Engl J Med 1989 Oct 26:321(17):1196-7.
Libby P: Atherosclerosis: The new view. Scientific American, November 10, 2008.
Sen K, et al: A study to find out the proportion of prediabetes in patients with acute coronary syndrome in a medical college of Kolkata. J Indian Med Assoc. 2008 Dec;106(12):776-8.
With the 2009 CrossFit Games fast approaching, some of our athletes will be training with a little extra determination and intensity. The pressure of competition, and the hope of winning pushes athletes to great athletic achievement. To all of you preparing for the games this year, GOOD LUCK!
Competition however is not for everyone. For those of us not competing in this years games, don't let the excitement and hype detract from our own training. Remember one of our most important slogans. "Check your ego at the door". Not all of us are "firebreathers" or want to be. We need to remember that we are all on our own individual fitness journey. Some of us are new and are just trying to learn the basic nine movements and attend class regularly. Others are now comfortable coming in early or staying late to work on getting more mobility and working on 'Goats'. Having the fastest times or the heaviest lift may not be the goal. We may just want to go faster than before with just a little more weight, knowing that if we stay consistent with our food and workouts that our fitness and overall health will continue to improve for years to come.
Workout:
4 Rounds For time
200 run
12 KBS
9 Pullups
We emphasize sound technique and full range of motion at the gym. It’sprettier to watch, it’s our best bet at injury prevention, and it’s effective. Technique is a good measure of coordination, agility, balance, flexibility, power and speed; and poor technique is often the result of a weakness in one or more of these adaptations of fitness. Perfect technique is ideal for more than safety – it’s the most efficient way to move weight. Practicing correct technique produces favorable results in your perceived strength, because you are able to lift more when you do the movement correctly. The more you are able to lift, the stronger you feel, and the stronger you feel, the more positive energy you bring to your next workout, and to life in general. So, not only does good technique improve fitness, and get you a pat on the back from the coaches.....it also improves your mood.
-Hannah
Workout:
135 pound Power Snatch, 21 reps
50 Double Unders
Body weight Bench press, 21 reps
135 pound Power Snatch, 15 reps
50 Double Unders
Body weight Bench Press, 15 reps
135 pound Power Snatch, 9 reps
50 Double Unders
Body weight Bench Press, 9 reps
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It has been over 6 months since we moved to our newest location. Check out this video from back in October of last year. Post thoughts to comments.
