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CrossFit718 • Brooklyn Strength & Conditioning LLC. © All Rights Reserved.
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148 26th Street
Brooklyn, New York 11232
CrossFit718 • Brooklyn Strength & Conditioning LLC. © All Rights Reserved.
Site by Digital Marketing New Jersey
I will never forget 9/11… I had Iz by my side.
I want the thank the Police and Fire officials and to every branch of the military for keeping this country safer.. Especially my brothers.
Happy Birthday Daddy, I love you 😉
Warm up:
5 minute AMRAP
20 DUs (with out my hose… very sad)
20 squats
4 Rounds + 20 + 2 -> felt like I was swinging dental floss. I don’t know how any one gets a work out from those things (;
4 -> 135# (HPC) 3-> 165# (PC) 1-> 185# (C) F-> 190#
4-> 135# (HPC) 3 -> 165# (PC) 1 -> 175# 1 -> 175#
Tribute WOD:
9 Minute AMRAP
9 HSPU/11 T2B
5 Rounds + 9 + 9
Warm up 5 min AMRAP:
20 DUs & 20 air squats
– 6 rds
Cleans:
4 @ 135# / 3 @ 175# / 2 @ 195# / 1 @ 205#
4 @ 135# / 3 @ 175# / 1 @ 195# (Had the 2nd racked and was nearly out of the squat when the bar rolled off my shoulder….FAIL.
9 Min AMRAP
9 HSPU & 11 T2B
– 5 Rounds + 5
Warm Up 20 du 20 squat = 4 round
Clean – 95×4 / 115×3 / 135×2 / 145×1 PR
Power Clean – 95×4 / 115×3 / 135×2 / 145×1 PR
HPC – 95×4 / 115×3 / 135×2 / 145×1 PR
9 HSPU (2 abmats target) / 11 T2B (Toes 2 Lower bar) = 6 Rounds
I think I will try for only 1 abmat target on HSPU from now on.
Seriously… only 1 abmat. 6 rounds is too damn good (;
Yeap, I think anytime you’re thinking “this is easy” at Crossfit, its time to step it up. 🙂
Coach Rip, Dr. Kilgore, Kelly Starret, et al.
This is from Bingo a presence on the mainsite discussion boards on the topic regarding flopping versus walking after a WOD. Thought it interesting:
Coach Rip, Dr. Kilgore, Kelly Starret, et al. –
I spent a very enlightenting but ultimately fruitless couple of hours searching for research, or research that contained data on the specific question that we discussed ystd, whether or not abrupt cessation of intense exercise followd immediately by assuming a supine or prone position increases the risk of a dangerous cardiac arrythmia and therefore “sudden death.” In short, no one has acquired and published data on subjects who have exercised through level V or into level VI looking at intra- or post-exercise arrhythmias.
So I went to my brother-in-law, Peter Spector, M.D. , associate professor of Medicine and Director of Electrophysiology at the University of Vermont for a hilarious, profanity-laced discussion of the issue. No matter what outcome or level of agreement we reach this was all worth it just to have that conversation. When told that the exercise physiology community and the fitness experts here at CF felt that MD’s don’t know anything about exercise Pete readily agreed, but also said that “exercise physiologists and fitness experts don’t know what the &*%^ they’re talking about in electrophysiology.” So here’s what he knows (I will paraphrase and clean up the language; Pete’s not much of a “bookworm” either).
The healthy heart is able to take pretty much anything we can throw at it, Kelly’s work-out included. It is able to recover without adverse effect whether one “walks out” the recovery or “flops” as Rip describes it. During vigorous exercise such as a stress test there are two distinct types of arrhytmias that arise. Arrythmia WITH exercise is generally ischemic (low oxygen), usually associated with coronary artery disease (Jim Fixx). Most cardiac arrythmias occur and exercise-related deaths occur DURING exercise.
There is, as Lon suggests, a well-established incidence of post-exercise arrythmias that occur within the first five minutes after exercise whether the subject is upright or supine. These are benign in the healthy heart but may be lethal in the rare instances where the heart has an abnormal electrical system. There is a relatively small number of cardiac abnormalities that predispose to arrhythmias such as Hypertrophic Cardiomyopathy (Hank Gathers, Reggie Lewis) and Long QT Syndrome. Of note here at CF is that Wolf-Parkinson-White Syndrome involves arrhthmias that are worse during exercise.
There is an autonomic shift that occurs with the cessation of exercise regardless of whether or not the athlete assumes a supine position or not. Pete, who arguably knows as much about electrophysiology as any human alive wants to know THIS might cause a lethal arrythmia because he cannot find a physiologic reason why it might, and in the lab the arrythmias are present whether or not a subject remains standing or flops. “They have to explain to me how it works before I’ll say it makes sense to tell people to keep moving.” To which I responded that the fitness experts would reply “You have to explain to us why it’s not the stopping before we’ll say it makes sense to prevent people flopping.” He laughed and declared a stalemate.
So after all of this what are we left with (bingo talking now)? The vast majority of arrhythmias are ischemic and induced during exercise. Jim Fixx illustrates how difficult it is to know how healthy any individual athlete may or may not be and the ability to do 21 reps of back squats at 225# does not in and of itself mean that you are healthy in this context. Healthy hearts can handle pretty much anything we can throw at them, but unhealthy hearts are unpredictable and can throw a lethal arrhythmia in the exercise setting as demonstrated by Hank Gathers or after exercise a la Reggie Lewis. There is a well-described incidence of arrhythmias that occur within 5 minutes of exercise that are benign if you have a healthy heart and potentially lethal if you have one of several rare conditions. There is a change in the autonomic balance with the cessation of exercise (which Lon posits is greater if you flop); there is no proof or electrophysiologic reason that the post-exercise arrythmias are due to this change or to flopping; there are reports of athletes dying after flopping after an intense CF-type work-out.
The electrophysiologist says that without providing an explaination of HOW these are related it makes no sense to create a hard recommendation. The Crossfit trainers and exercise physiologists say that without proof that it ISN’T the flop that causes the event it makes no sense not to recommend against flopping. Appropriate data does not exist to allow us to solve this stalemate. In the absence of science, thinking about liability, it would be unwise for Crossfit the organization to adapt a firm policy on this issue. In the end it is up to the individual trainer/affiliate/athlete to decide what suggestion to make or course of action to take after “Helen”, and Lon’s suggestion regarding “comfort vs. risk” is as good as any.
D.
Comment #44 – Posted by: bingo at September 2, 2007 8:45 AM
Coach responded a couple of days later thanking all for the good discussion and expressing comfort with my post.
–bingo
did a half murph in the park early today because I couldn’t watch the tv anymore I was getting all choked up thinking about all the crap that went down on beautiful fall day 10 years ago. You guys are crushing the HSPU’s I will work on those in my free time. Iz and Tammy, my wife and a bunch of her GF’s are interested in the self defense class, she thinks she can bring 6 – 8 women in at some point I will spread the word on your post above and hopefully they can work it out.
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