If you are new to CrossFit or are just coming off of a long period of not working out, be careful and ease back into it. There is nothing wrong with slowly building your engine back up. If you wake up with what you would consider full body soreness (meaning not just that the muscles you used are sore, but your ENTIRE body), or if your urine looks like Coca-Cola, seek medical attention immediately. That being said, there are some simple ways to prevent rhabdo altogether:
1) Hydrate, Hydrate, HYDRATE!!! (I have also learned that yelling hydrate makes good military leaders because its about the only thing I hear at any leadership course I attend)
2) Listen to your body. If you are in the middle of a WOD and you don't know where you are or why you just jumped on top of a box (despite no box jumps in the WOD) this may be a sign to call it a day.
3) Likewise, if you feel your muscles reaching complete failure during a WOD, that is also a time to stop. Very rarely do we intentionally want complete muscle failure.
4) And lastly, STRETCH. I know we are all as flexible as a baby leopard but most of us could user more post WOD mobility. Stretching helps to release lactic acid and allows better blood flow to the muscles. This is important because blood flow helps to repair the trauma to our muscles after a workout.
100 Pullups (use bands as needed, or ring rows)
100 Pushups (standard, no hand release)
100 Situps (abmat)
If your urine looks like this, get help!