SVG FIT | A CrossFit Blog

Why fear-mongering gets you hits

2015-10-13T22:49:00.002-07:00

I don't have any stats on it, but I would hypothesize that injuries from basketball, football, even softball FAR surpass injuries in CrossFit (or other extreme fitness programs) and are legion when compared to incidents of rhabdomyolysis.

I saw and article the other day and to say it was reckless fear-mongering would have been an understatement. There were no statistics at all, just anecdotal examples of a "very fit" friend who experienced rhabdo because (from what it sounds like) she was too hard-headed to either scale the weight she was using or put the bar down when her body told her to.

I've coached hundreds and hundreds of CF athletes and have never had a single instance of "Rhabdo". The only issues I've ever had with clients are the "very fit" (and generally very new) people who come through the door and think they can just hit the workouts with no conditioning, training or prep.

My BEST clients are always those who listen to me about the dangers of the programming style and the importance of conditioning and LEARNING #CrossFit. Almost every workout looks "easy" until you get started on it!

Finally - the reason this "very fit" client's coach even knew about rhabdo is because it's pretty much CrossFit 101 - practically the very first thing any coach worth a damn knows going right out of the gate. The idea that this guy had some "secret" that the CrossFit brand is "hiding" is absolutely absurd. It's one of the first things taught and, more importantly, the prevention of the condition is (or should be) of the utmost concern of every trainer.

That this guy knew about rhabdo and still let her go the extremes she did in that particular workout is a fault on the trainer - not on the program. I'm sure we all know PTs or personal trainers or coaches who are not fit to be in the position they are in.

The bottom line is, fearmongering gets more hits than the truth - it's why sensationalistic TV stations like Fox News and MSNBC exist. Don't believe the hype - CrossFit is safe and effective if you know what you're doing and your coach isn't a total assclown.

Wall Walk-Up Fitness Workout #232

2014-09-14T14:44:00.000-07:00

Day 49/56

CONDITIONING:
3 Rounds
10 Front Squats (bar only)
30 Sec Hold at the bottom of last FSQT

INTENSITY:
AMRAP, 12 Minutes
3 Wall Walk-Ups
9 GHD Sit-Ups
18 KB Clean (1p / .5p)

RESET:
16 Samson Lunge + Twist Steps

100' Handstand Walk - when/if you fall, position your hands where your body fell the furthest from the finish line.

Wall Ball Fitness Workout #231

2014-09-08T17:19:00.000-07:00

Day 48/56

CONDITIONING:
Run 1 Mile

Then;
500m Row

INTENSITY:
3 Rounds For Time of:
15 Wall Ball (20/12)
15 Pull-Ups, Strict
30 Double Unders

RESET:
2 Rounds of:
10 Around the Worlds (45/25 lbs plate)
15 KB Swing (1p/.5p)
4 Turkish Get-Up (Alternating; 1p/.5p)

Power Clean Fitness Workout #230

2013-12-23T19:19:00.000-08:00

Day 47/56

CONDITIONING:
2 Rounds of:
100m Walking Lunge
Max UB Air Squat (Unbroken)

Then;
50 Double Unders

INTENSITY:
12-9-6 Reps for Time of:
Power Clean (155/105)
Front Squat
Bar-Facing Burpees

RESET:
2 Rounds of:
4 Wall Walk-Ups
6 Spiderman Lunges w/ 6 second hold each
10 Toes to Bar

KB Swing Fitness Workout #229

2013-12-15T16:41:00.000-08:00

Day 44/56

CONDITIONING:
EMOM, 10 Minutes
3 Push-Press

4 Rds @ 65%
2 Rds @ 70%
2 Rds @ 80%
1 Rd @ 85%
1 Rd @ 90%

Then;
Max Reps: Ball Slams in 7 Minutes

INTENSITY:
3 Rounds for Time of:
21 KB Swings (1.5p/1p)
21 Wall Balls (20/12)

RESET:
2 Rounds:
60s Wall Sit
60 Flutter Kicks (1 Leg, 1 Rep)
60 Mountain Climbers

Delta 2013 mesocycle, Conditioning Phase, Week 7

2013-12-15T14:46:00.000-08:00

Length: 8 weeks
"Capacity Building"

Monday: Clean and Jerk Work
Tuesday: Push-Up Ladder
Wednesday: OHS
Thursday: BSQT
Friday: Deadlift
Saturday: 3 Rds, Max Reps Pull-Up, rest 60s
Sunday: 5k Run

EXERCISE KEY:
FSQT - Front Squat
OHS - Overhead Squat
PU - Push-Up
SDHP - Sumo Deadlift, High-Pull
UB - Unbroken

Click here for additional phases

Clean Fitness Workout #228

2013-12-12T17:18:00.000-08:00

Day 43/56

CONDITIONING:
With a continuously running clock for 7 minutes:

2 Deadlifts

Start at 55% of your Deadlift 1RM, and add no less than 10 pounds, no more than 20 pounds per set. Keep the clock going and lift when you're ready.

Post starting and final load.

Then;
20 Calorie Row

INTENSITY:
21-15-9 Reps for Time of:
Clean (95/65)
Ring Push-Ups

RESET:
2 Rounds:
4 Wall Walk-Ups
6 Barbell Roll-Outs
8 KB Goblet Squats (3s hold at the bottom)

Wall Ball Fitness Workout #227

2013-12-11T22:19:00.003-08:00

Day 42/56

CONDITIONING:
EMOM, 12 Minutes
3 Back Squats @ 75% 1RM

Then;
800m sprint

INTENSITY:
3 Rounds for Time of:
20 Wall Balls (20/12)
10 Box Jumps (24/20)

RESET:
2 Rounds of:
Max UB Suspension Ring Row
10 Suspension Y-Flys
10 KB Orbits (either direction)

Dumbbell Clean Fitness Workout #226

2013-12-10T20:23:00.001-08:00

Day 41/56

CONDITIONING:
EMOM, 12 Minutes
3 Overhead Squats @ 75% 1RM

Then;
10 Snatch @ same weight

INTENSITY:
10,9,8,7...1 reps for time of:
Dumbbell Clean (45/25)
Pull-Ups

RESET:
2 Rounds of:
20 Landmine Bus Drivers (45/25)
30 Mountain Climbers
40 Double Unders

Double Under Fitness Workout #225

2013-12-09T18:00:00.000-08:00

Day 40/56

CONDITIONING:
Descending Push-Up Ladder
Start with max-reps UB (unbroken) Push-Ups
Rest 60s
Do new max-reps UB Push-Ups
Rest 60s
Continue in this manner until you are unable to complete 10 UB push-ups

Then;
Max Reps UB:
Pull-Ups

INTENSITY:
For Time:
100 Double Unders
20 Deadlift (225/185)
100 Double Unders
20 Calorie Row

RESET:
60s Plow Pose
10 Iron Crosses (each leg)
20 Around the Worlds (45/25 - either direction)

Thruster Fitness Workout #224

2013-12-09T12:09:00.000-08:00

Day 39/56

CONDITIONING:
EMOM, 10 Minutes
Clean and Jerk

4 rds @ 65% 1RM
2 rds @ 75%
2 rds @ 85%
1 rd @ 95%

Then;
Max reps UB (unbroken):
Hollow Rock

INTENSITY:
3 Rounds for Time of:
6 Thrusters (95/65)
9 Bar-Facing Burpees
12 Toes to Bar

RESET:
50' Walking Lunge
Max UB Pistol Squat, Right leg
Max UB Pistol Squat, Left leg
50' Broad Jump

Delta 2013 mesocycle, Conditioning Phase, Week 6

2013-12-09T11:58:00.003-08:00

Length: 8 weeks
"Capacity Building"

Monday: Death by Deadlift
Tuesday: Max Pull-Ups
Wednesday: Snatch
Thursday: FSQT
Friday: Backwards Run
Saturday: 300 Sit-Ups
Sunday: 45 minute Ruck March

EXERCISE KEY:
FSQT - Front Squat
PU - Push-Up
SDHP - Sumo Deadlift, High-Pull
UB - Unbroken

Click here for additional phases

Push-Ups and Sit-Ups Fitness Workout #226

2013-12-05T18:00:00.000-08:00

Day 36/56

CONDITIONING:
Backwards Run
200m
400m
600m
800m

Rest the amount of time after each lap that it took you to run the distance. (i.e. if it takes you 30 seconds to run 300m backwards, rest for 30 seconds).

Then:
EMOM, 5 minutes
2 Cleans @ 75% 1RM

INTENSITY:
5 Rounds for Time of:
30 Sit-Ups
20 Push-Ups
10 Pull-Ups

RESET:
2 Rounds of:
60s Sit-Squat Hold
50' Duck Walk
10 Around-the-Worlds (45/25 - either way)

Walking Lunge Fitness Workout #225

2013-12-04T19:30:00.000-08:00

Day 35/56

CONDITIONING:
Front Squat @ 65% of 1 Rep Max
1 Rep every 20 seconds for 7 minutes

Then with no break;
Row 1000m

INTENSITY:
For Time:
10,9,8,7,6,5,4,3,2,1 of:
Overhead Squat (95/65)
Push-Ups
Walking Lunge Steps

All reps must be completed unbroken. If you break during any set, complete the remaining reps then complete that same number of burpees.

RESET:
2 rounds
10 KB Windmills (either arm)
60 Cobra Pose
10 Scorpion Kicks (either leg)
60 Double Unders

Clean Fitness Workout #224

2013-12-03T18:25:00.000-08:00

Day 34/56

CONDITIONING:
Full Snatch
2 rds 3 Reps @ 65% 1RM
2 rds 3 Reps @ 75%
1 rd 3 Reps @ 85%
1 rd 3 reps @ 95%

Then:
60 reps - Air Squats

INTENSITY:
9-6-3 Reps of:
Clean (225/155)
KB Swing (2p/1.5p)
Calorie Row

RESET:
2 rounds:
10 Around the Worlds (45/25 - either direction)
10 Plyo Push-Ups
10 Suspension Y-Flies

Burpee Box Jump Fitness Workout #223

2013-12-02T18:49:00.001-08:00

Day 33/56

CONDITIONING:
EMOM, 10 Minutes
1 Snatch + 2 Overhead Squats @ 65% Snatch 1RM

Then;
1 Round;
Max Reps Pull-Ups
Max Reps UB Toes to Bar

INTENSITY:
AMRAP, 7 Minutes
Burpee Box Jumps (24/20)

RESET:
30 Sandbag Over-the-Backs
10 Minute Sandbag Walk

Wall Ball Fitness Workout #222

2013-12-02T18:43:00.002-08:00

Day 32/56

CONDITIONING:
Death by Deadlift -
Deadlift (225/155) on the minute every minute, adding 1 deadlift each minute and continue to add 1 deadlift each round (minute) until you can no longer continue.

Then;
400m Sprint

INTENSITY:
3 Rounds for Time of:
20 Wall Balls
50 Double Unders

RESET:
50' Spiderman Walking Lunge
4 Turkish Get-Ups
50' Bear Crawl
10 Good Mornings (45/35)

Delta 2013 mesocycle, Conditioning Phase, Week 5

2013-12-02T18:32:00.000-08:00

Length: 8 weeks
"Capacity Building"

Monday: OHS
Tuesday: Bear Complex
Wednesday: OH Walking Lunge
Thursday: Sandbag Run
Friday: Dueling Ropes
Saturday: 3rds Max Rep PU; 60s rest
Sunday: 5k Run

EXERCISE KEY:
PU - Push-Up
SDHP - Sumo Deadlift, High-Pull
UB - Unbroken

Click here for additional phases

Quality Thruster Fitness Workout #221

2013-11-28T18:00:00.000-08:00

Day 29/56

CONDITIONING:
Tabata, 4 Minutes
Dueling Ropes

Then;
2 Rounds:
Max Reps UB Push-Ups
Rest 60s

INTENSITY:
3 Rounds for Quality of:
10 Thrusters (95/65)
10 Barbell Roll-Outs
10 Knees to Elbows

RESET:
5 Rounds of:
2 Turkish Get-Ups (Left)
10 Sandbag Cleans
2 Turkish Get-Ups (Right)

Calorie Row Fitness Workout #220

2013-11-26T18:00:00.000-08:00

Day 28/56

CONDITIONING:
Max UB (Unbroken) Overhead Walking Lunge (95/65)

Then;
30 Sandbag Over-the-Back

INTENSITY:
Max Calorie Row, 10 Minutes

RESET:
2 Rounds
50' Spiderman Lunge
60s Cobra Pose
10 Iron Cross Stretch (either side)

AMRAP Fitness Workout #219

2013-11-25T18:00:00.000-08:00

Day 27/56

CONDITIONING:
Complete the following:

5 Rounds:
Bear Complex @ 55% of your Push-Press 1 RM

*Each round of the Bear Complex is 7 sets of the following sequence (without dropping the bar):
Power Clean
Front Squat
Push-Press
Back Squat
Push-Press
Reset

Then;
30 Burpees

INTENSITY:
AMRAP; 5 Minutes
5 KB Swings (2p/1.5p)
5 Ball Slams (20/12)
10 Double Unders

RESET:
10 Calorie Row
6 Turkish Get-Ups
50 Mountain Climbers
60s Plow Pose

Deadlift Fitness Workout #218

2013-11-25T11:05:00.000-08:00

Day 26/56

CONDITIONING:
EMOM, 10 Minutes
3 Overhead Squats

4 sets x 55% 1RM
4 sets x 65%
1 set x 75%
1 set x 85%

Then;
5 Rounds:
Max Strict Pull-Ups
2 Wall Walk-Ups
Rest 30 seconds

INTENSITY:
21-15-9 Reps for Time of:
Deadlift (255/185)
Toes to Bar

RESET:
2 Rounds of:
50' Bear Crawl
10 Chest-to-Ground Push-Ups
Max Handstand

Delta 2013 mesocycle, Conditioning Phase, Week 4

2013-11-25T10:55:00.000-08:00

Length: 8 weeks
"Capacity Building"

Monday: Backsquat
Tuesday: Thrusters
Wednesday: Calorie Row
Thursday: Overhead Squat
Friday: Weighted Pull-Ups
Saturday: 200m Walking Lunge
Sunday: Active Rest Day - Yoga or Swim

EXERCISE KEY:
PU - Push-Up
SDHP - Sumo Deadlift, High-Pull
UB - Unbroken

Click here for additional phases

Tabata Fitness Workout #217

2013-11-21T18:00:00.000-08:00

Day 23/56

CONDITIONING:
EMOM for 12 Minutes:
3 Weighted Pull-Ups*

*Find a weight you can complete at 3 reps before beginning. Add weight each round.

Then;
2 Rounds:
Max Reps Push-Ups
60s Rest

INTENSITY:
Using the Tabata format, complete the following:
Wall Balls
Knees-to-Elbows
Calorie Row

*Tabata's format is: 20 seconds of maximum effort, 10 seconds of rest. Complete 8 sets (or 4:00 minutes) total for each exercise before moving on to the next exercise. For this event, count your total reps across all three exercises.

RESET:
2 Rounds of:
3 Man-Makers
6 Spiderman Walking Lunges + 3s hold
9 Barbell Roll-Outs

Ring Push-Up Fitness Workout #216

2013-11-20T18:00:00.000-08:00

Day 22/56

CONDITIONING:
Perform the following sets in order; rest no more than 90 seconds between sets:
Overhead Squats
2 x 4 @ 65%
2 x 3 @ 70%
3 @ 75%
3 @ 80%
2 @ 90%

Then, immediately after the last rep;
20 Wall Balls

INTENSITY:
5 Rounds for Time of:
5 Burpee Pull-Ups
7 Ring Push-Ups
9 GHD Sit-Ups

RESET:
60 Mountain Climbers (2-count; left, right is 1 rep)
60s Plank
60 Jumping Jacks
60s Sit-Squat Hold