Seven rounds for time of:
3 Clean, 205# (135#)
4 Ring handstand push-ups
Use 85% of your 1RM for the cleans. Use a strict difficult movement for the RHSPU, strict push up from toes (band can be used in hips), eleveate feet all the way to a strict HSPU as able.
Post time, load and movements used to comments.
"Twelve Days of Christmas"
1 Snatch, 95#/65#
3 Handstand push-ups
6 Wall ball shots, 20#/14#
7 Kettlebell swings, 24kg/16kg
9 Sumo deadlift high pulls, 24kg/16kg
10 Barbell lunges, 95#/65#
11 Push jerks, 95#/65#
12 Toes to bar
This workout will be done with the "Twelve Days of Christmas" played on repeat during the entire workout. You must sing along, whilst keeping in mind that Christmas is in the near future. If you swear too much, a lump of coal will surely meet your stocking.
Post time and thoughts to comments.
Can’t breath... Must get one more rep...
Ever catch yourself thinking that. We all have, so why is it we “can’t breathe” Why is it that these WOD’s bring us to our knees? We can break it down by how effective you breathe.
The muscle’s you use in your body to breathe consist of: diaphragm, the internal and external intercostal muscles, the muscles between your ribs. With the inhalation and exhalation of a breath, these muscles expand and contract to allow your lungs to inflate and exchange oxygen. When you are breathing hard in a WOD and it feels like no matter how hard, or how deep the breath you take it never seems to be enough. This could be labeled as Respiratory Muscle Fatigue (RMF).
RMF occurs when your respiratory muscles have reached fatigue stage during periods of prolonged and maximal exercise levels. Think of it this way: When you are at a high level of exercise, your cardiac output (blood flow) increases to exchange oxygen and carbon dioxide faster in your lungs. Thus you have less cardiac output for the rest of your body. Included in that are the respiratory muscles which will then increase RMF. Just like your shoulders are “destroyed” by HSPU and shoulder press, your respiratory muscles are “destroyed” by an increased respiratory rate.
So how do we reduce RMF? Do you remember when you first started CrossFit, after every WOD you would have a side ache or numbness in your arms or legs. You were in a version RMF. If you have kept records of your progress while CrossFitting, you have noticed an increase in reps and decrease in times. You are increasing the amount of work you are able to perform before you go into RMF. So keep up the good work and don't resist breathing, breathe more more often!
2 - 2 - 2 - 2 - 2 - 2 - 2 - 2 - 2 - 2
Rest ~60 seconds between sets:
Post loads to comments.
Breaking the mental barrier - By Josh Bridges
Reposted from Rogue Fitness's Atheltes Blog The mind is a powerful thing, it can help you get through tough times, or it can cause you to crumble like Greg Norman in the ‘96 Masters. The strong learn how to handle and control their mind when it starts to rant, rave and tell you to stop what your doing. The weak let it take over and OWN them.
Is it possible to develop strategies to break your mental barrier? Absolutely. I prevent this little boss in my head from taking over in a couple of ways.
“One more rep.”
When that voice inside your head is screaming at you to “put down the barbell” or “get off the bar,” you fight back with one more rep. Completing just one more rep when everything inside of you is telling you to stop is a sure way to grow your mental muscles, and the next time you might do two more reps. Over time, this builds and you begin to control that voice.
When I am in the middle of a workout, I always have small goals in my head. Small goals add up to big goals. For example, if my workout calls for 30 heavy thrusters, my first goal might just be to get to 5 thrusters. When I get to 5 and still feel good, I start thinking, “good, I’ll do 5 more without rest,” and when I get to 10 and start to feel fatigued I might just talk myself into “two more.” But at 12, I might use the “one more rep,” and then do it again. After a few “one more rep” goals, I am at 16 or 20 . . . and all of a sudden I might be close enough to 30 to either take a quick break and knock out the rest in one set, or even finish it off by chipping away on more rep at a time.
“Break through that wall.”
My old wrestling coach used to yell at us when he saw us start to break mentally, “Break through that wall, it’s the only way to get strong.” He would say it over and over again. We would barely be able to stand up on the mat, but we never wanted to lose the mental battle, so we would fight and fight until we physically could not stand any longer. That became so deeply engrained that now when things get rough I can still hear his voice yelling “Break through that wall.”
Your body can handle more than your mind thinks it can. Don’t let that little boss in your head beat you; go out there and show it that you are the boss!
Complete as many rounds as you can in 20 minutes of:
21 Deadlift, 155# (105#)
Post rounds to comments.
When was the last time you ate SEEDS?
Eat lean meats, nuts, and seeds... Seeds? If you wonder what kind of seeds to consume while you strive to eat well. Here are some examples of high quality seeds to seek out.
These are just a few types of seeds that you can find to keep you full and healthy. All three can be found at Vitamin Cottage, Sunflower Market, Whole Foods or other local stores.
As Many Rounds As Possible in 10 minutes:
30 Double unders
15 Power snatches, 75# (55#)
Post rounds and reps to comments.
Coming soon to a domain near you, A NEW VERVE WEBSITE. Anyday now the new Verve website will launch, it will happen unexpectedly. You'll open the site as usual and find a brand new look and feel. When it comes, don't be suprised, explore and look to the top right to find the link to the blog you've grown to love.
Everybody loves change, right? Well we have a few days left of our Verve survey, it will close December 22nd, so if you haven't left your opinion do it now! Click here to add your vote to the changes we will be seeing in 2012. Athletes who complete the survey will be entered to win a new CrossFit Verve hoodie (winter 2011 version).
If you would like to be entered to win a prize please list your name on the survey. Otherwise your survey is annonymous.
We'll tally up all the responses and recap the survey in the beginning of 2012. In January you can expect to see additions to the scheudle, our second shower built, a new lounge/mobility/retail area, a new revamped nutrition challenge with shopping lists and meal plans. 2012 here we come!
Whatever you're doing this holiday week, stay safe and have FUN!
5 Rounds for time of:
Run 400 meters
10 Burpee box jumps, 24" (20")
10 Sumo-deadlift high-pulls, 95# (65#)
10 Thrusters, 95# (65#)
Rest 1 minute
Vestibular fitness? In CrossFit, we train to be proficient in 10 general physical skills: cardiovascular/respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance, and accuracy. "You are as fit as you are competent in each of these 10 areas. Improvements in endurance, stamina, strength, and ﬂexibility come about through training. Training refers to activity that improves performance through a measurable organic change in the body. By contrast improvements in coordination, agility, balance, and accuracy come about through practice. Practice refers to activity that improves performance through changes in the nervous system. Power and speed are adaptations of both training and practice." --CrossFit Journal, October 2002
Balance develops as we grow, but we can lose it at the same rate as we age if we become too sedentary. There are four primary components of balance: proprioception (the body's awareness in space and coordination between sensation and orientation to upright), vestibular system of the inner ear (controls equilibrium, balance, and orientation), vision, and strength.
The vestibular system is highly developed in the early years of life as toddlers and children are playing on merry-go-rounds, teeter-totters, monkey bars and swings. These toys can all be found in playgrounds. Other games that we used to play are “upsy daisy”, “bucking bronco” on your dad's knee, and “rocket launcher” in the swimming pool. They focus on inversion, foot/hand precision, rapid change of direction, and strength to enhance our vestibular system.
The “use it or lose it rule” becomes vital to long-term maintenance of balance. As we become adults, unless we practice we become deficit in our tolerance to positions other than upright. If one component of balance is lost the risk of a serious fall exponentially increases.
So, keep coming into CrossFit and practicing your handstands, headstands, cartwheels, rolls and muscle-ups. And play those games with your kids, friend's kids, or neighborhood rascals. Get out there on that playground or into that pool and have some fun. It's never to late to practice, and who doesn't love a good tire swing spin?
Five Rounds, As Many Reps as Possible:
:30 Strict pull-up
:30 Strict handstand push-ups
:30 GHD sit-ups
Another post from your coach Emmalee (aka #1 Bronco fan)......
Tebow Magic- Can it be CrossFit Magic too?
Tim Tebow of the Denver Broncos has many things going for him. Let’s start by clarifying this: if you read this post it doesn’t mean you have to be a Bronco Fan, or for that matter a Tebow fan--> but just a BELIEVER.
The Denver Post had an article dated 12/11/11 by Mark Kiszla titled Tim Tebow’s Magic Transcends Santa Claus. While most of the article compared Tebow to Cutler, the very last line intrigued me. It read: “But here is what Tebow has in common with Santa Claus. So long as we believe, too good to be true remains a distinct possibility.”
I want to talk about the “Tebow magic” that e-v-e-r-y-one keeps talking about, do you believe in the “Tebow magic”?
After reading articles and watching news clips on the Denver Broncos and Tim Tebow with this “magic” that is occurring, I have decided the most common thread among the players that work with Tebow say, "He is just such a leader, such a positive person, he believes we can do it, and believes we can win."
I believe that his magic stems from his beliefs. His beliefs in the higher power or religion are something I am not going to debate nor discuss. I just want to talk about the belief in ones self, the constant positive attitude, impressive power we each possess, and the thought that we too can be “too good to be true”.
What do you believe? Do you believe you can get a 3x body weight deadlift? Do you believe you will be able to walk on your hands more than 5 steps? Do you believe that you will be able to link 20 pull ups in no time? If you don’t believe in that, SHAME ON YOU! Think about how simply just having the attitude of "I can, I will, I believe I can accomplish this," where that mindset might just take you. I’m not saying you need to“Tebow” kneel before every WOD in order to achieve your goals (I’ll understand if you want to), but some positive words of encouragement couldn’t hurt.
What “magic” words do you use to push yourself?
- I can do this
- Just like the one before
- Just a Tuesday Morning, nothing else
- Just move your feet
- This! Oh this is going to be light weight
- Keep Moving
- I got this
- I am strong
- I am powerful
- Keep breathing
- Keep Going
- Almost there
The other day I had the pleasure of working out with Mrs. Chan. We were doing “THE BEAR.” This was post destruction of our hammies by running 100m sprints x 20 on the Woodway, and some other accessory work.
Then came “The Bear”: Deadlift to clean to thruster/ jerk to back squat to behind the head thruster/ jerk= 1 set, the bar is touch and go on the bottom, you can rest the bar on your back. The Bear has 7 sets to 1 round, the round ends if you let go of the bar prior to accomplishing the 7 rounds. Each round we were to go up in weight the goal was to be at 120-125 lbs by round 3. We load the bar and get a few warm-up sets to start our ﬁrst round at 95lbs. That ﬁrst round went smoothly, Cherie looks at me and says “Alright girl, what do you want next?” I replied "Um, howabout 110 for round 2, so I can try 120 for round 3”. She looked right back at me and said, “No, I think you are going to do 120lbs next.” Instantly, I was doubting myself, I even said “That is quite a jump from 95lbs." Cherie of course said “and......you will do it!” I set myself up to start the 2nd round with 120lbs on the bar, to my surprise I ﬁnished all 7 rounds. Cherie was right, I did do it. She had no doubt of my abilities, so why did I?
I got scared, I was setting myself up for failure, I had negative thoughts just thinking about 120lbs on the bar without even touching it yet. Cherie believed in me, she wasn’t “Tebowing” in the corner for me, well maybe in her head but not literally, but she was there encouraging me the entire round that I could do it, to hold onto the bar, and how strong I was. The last round we loaded the bar at 130lbs, I accomplished 4 complete rounds, but felt great about it. I didn’t win the 130lb round for 7 sets, but gave it a valiant effort, with a motivated attitude.
Next time you have a negative thought before stepping up to a loaded bar, or a new intense workout, or the new gymnastics move you so desperately seek-->Take a stepback..... Encourage yourself..... Believe in yourself...... Take a deep breath, know youcan do it.... AND 3...2...1 GOOOOOOOOOOO!