CrossFit Verve

Monday 110801

For time:

50 Clean and Jerks, 135# (95#)

Post time to comments.

Two of our favorite three athletes of the weekend....The Chans, happy in love and in the midst of competition.  

The 2011 CrossFit Games weekend is finished and in the record books.  Matt competed in his fourth of the five years running (an amazing feat in itself).  He's seen it evolve from a backyard gathering into a world-class event.  This year he finishes in 10th place.  Over ten workouts all weekend, he had some highs and lows, but persevered through it all and finished strong.  His performances not only this weekend, but all year long are an inspiration to many.  You won't meet anyone more disciplined when it comes to training.  His fans are from all over the world thanks to his commitment to spread the methodology of CrossFit to everyone.  But we are lucky to have him home here at Verve.  As any athlete knows that meets him, his humble attitude and personability are unmatched.  His expectations for himself and the athletes that he trains are the highest, and we are thankful for that.  Thanks Matt for always setting the bar high, rising to the occasion, and seeing the Matt Chan in each of us.  

If you watched any of the competition this weekend, whether from near or far, you couldn't help but be inspired.  So grab that inspiration by the horns and commit to better yourself in a specific way this next year, whether it's spending extra time on mobility, training your weaknesses, or entering the next local competition that arises.  This weekend was a testament that CrossFit is for everyone, the community is broad and inclusive--so what's stopping you?  Training for next year begins......today!  So get your inspired butts in here and do work!

What challenge are you going to conquer this next year?  Post to comments.

Sunday 110731

"Jackie"

For time:

1000m Row

50 Thrusters, 45# (35#)

30 Pull-ups
 

Compare to February 12, 2011.

Post time and thoughts to comments.

One of my favorite pictures of Cherie ever.  Such focus and determination.

Day 2 of the 2011 CrossFit Games is done, and what a doozy!  The workouts were exciting, the competition fierce, and all of us spectating were on the edge of our seats yelling and screaming from Denver to LA.

Jim finished his weekend with a great performance in the last WOD on Saturday.  He will end up the 9th fittest man in the Masters Division.  He finished 2nd overall in event 3 and had a great attitude all weekend.  A job well done sir.  

Matt continues working his way stealthily up the scoreboard and starts Sunday in 6th place.  He won Event 5 by a landslide, and continues to prove how well-rounded his training has been this past year.  His self-discipline is unmatched and we can't wait to see him slay the competition Sunday!

Cherie finishes this year's Games as the 40th fittest woman in the world.  She'll step into a role of helping Matt devise his plan to take over the world on Sunday.  Her patience over the last several years, training her weaknesses and battling through injuries has been nothing short of inspiring.  Every member of CrossFit Verve is better for knowing her and proud to claim her as not only an incredible coach, but also a friend.  She's got a fierce eye, but a tranquil heart that has taken her far and will only continue to get better with experience.  We <3 Cherie Chan!

Take it all the way Sunday Matt!

 

Saturday 110730

Five intervals of 1:00 minute on/1:00 minute off:

Complete 30 Kettlebell Swings, 32kg (20kg)

For every rep under 30, complete the remainder in Handstand Push-ups during the rest period.  

 

Post reps (if applicable) to comments.

Matt in his element on the first event Friday.

At the end of Day 1 of the 2011 CrossFit Games, Jim has completed 2 workouts and is currently in 17th place in the Masters 50-55 division.  Cherie rallied in her 3rd workout of the day to put herself in 34th place overall so far, and Matt finished the grueling day under the bright stadium lights, ending in 15th place thus far.  There's plenty more to go in the next 2 days for 10 events total--cuts may happen tomorrow, and the first workout Saturday for the individuals remains a surprise until 8am Denver time.  We're so proud of these three amazing athletes and proud to have them represent CrossFit Verve.  Their consistent training will no doubt lend them to more amazing performances ahead.  Stay tuned here for updated heat times and feel free to come hang out at Verve for some of the best of CrossFit--our community!  We are live-streaming all the action and there's no better place in Denver to cheer from.

Friday 110729

Five rounds for time:

12 Ground to overhead, 40# (25#)

6 Muscle-Ups

Post time to comments.

On the eve of the 2011 CrossFit Games, here's a look back at the history of our sport.  In the past five years, the Games have evolved from a casual get together to a worldwide competition culminating over four months of preparation and qualification.  The competition has become not only more far-reaching, more complex, and more taxing.  One of the coolest parts about CrossFit is that it is ever-evolving, referring back to evidence-based fitness.  

"The Unknown and Unknowable" has been the motto of the Games from the beginning and this year is no different.  So far, only 4 of the Master's Events have been released, 1 of the Team events, and 3 of the Individual Events.  Of 10 total events over the next three days!  These athletes have earned the rights among the approximately 26,000 competitors in the CrossFit Games Open to compete this weekend--under 50 men and  50 women, 20 Master's in each division and 44 teams.  They have proven their fitness and this weekend will be no different.  

The announced events are already stirring controversy and discussion, but hey--I don't hear the athletes there complaining.  They know that they've been training for the Unknown and Unknowable all year long and that CrossFit prepares you for life.  Life doesn't always have a plethora of chalk, equipment, or air conditioning.  Sometimes, life pits you against the worst it can throw at you--and that's when hopefully all your commitment to well-rounded fitness carries you through.  If the CrossFit Games say, "Hey--you have 10 minutes to herd cattle and bag a bunch of monkeys, 3-2-1-Go!"  Then hopefully you can smile and get started!  "DO WORK!"

We'll be live-streaming the Games all weekend long at Verve, feel free to bring a comfortable chair and join us to cheer on Jim, Cherie, and Matt.  Paleo goodies can always be shared.

Matt's first heat begins at 8:00am Denver time.

Cherie's first heat begins at 9:00am Denver time.

First Individual Heat is for time: 

210-meter ocean swim
Run 1,500m in soft-sand
50 Chest-to-bar pull-ups
100 hand release push-ups
200 Squats
Run 1,500m in soft-sand 

Jim's first heat begins at 1:00pm Denver time and is:

21 Overhead squats 
21 Hand-release push-ups 
150 yard Shuttle run
15 Overhead squats 
15 Hand-release push-ups 
100 yard Shuttle run
9 Overhead squats 
9 Hand-release push-ups 
50 yard Shuttle run 

We'll update to comments as other heat times are posted throughout the day.  

Thursday 110728

For time:

Run 1200m
50 Push-ups
35 Deadlifts, 185# (125#)
Run 800m
35 Push-ups
25 Deadlifts, 185# (125#)
Run 400m
20 Push-ups
15 Deadlifts, 185# (125#) 

Post time to comments.   
The judging will be strict, the first individual and team event has been announced, the competitors are ready--are you?

We'll have a big screen projector set-up to live stream the CrossFit Games all this weekend before and after classes, starting Friday morning.  If you want to watch at home, check out the Games livestream link here.  Otherwise, join us at Verve as we cheer on Jim, Cherie, and Matt through their greatest moments this year! 

One protein that we do not utilize as much is pork.  Pork, "the other white meat" is a great complete protein that will keep you full. Combine the pork with some spices and almond meal and BOOM!!  Good old fashion southern fry.  

Ingredients: 

16oz of pork chops  16P
3Tbs of olive oil  9F
1/8cup of almond meal  7F 
2tsp of cayenne pepper
1tsp of dry mustard
1tsp of pepper

Preparation:
Combine the oil and spices togther.  Coat the pork chops with the almond meal.  Place the pork chops in the pan and cook both sides for 7 to 8 minutes.  Cut the pork chops into 4oz portions for 4P, 4F.  Add a bag of "steamfresh" veggies, 2cups equals 2C. 

Wednesday 110727

"CrossFit Total"

For max load:

Back squat

Shoulder press

Deadlift

For rules and more information about the CrossFit Total, read Mark Rippetoe's CrossFit Journal article from December 2006.  It can be downloaded here.

Post total loads to comments

Remember the name, remember the number...Cause you won't catch them.

Fearing the deadlift or back squat?  Who out there has had some apprehension about either the deadlift or the back squat?  Maybe you had an injury in the past or a lift that didn't go quite right?  We are here to tell you that your fear exactly describes your need.  I know, not what you wanted to hear.  However that apprehension can be over come and your "back" can get stronger and thereby less injury prone for your future.  Ever hear of someone budging a disc while bending over?  This is not uncommon and exactly describes the need for the musculature around the back (your core) to get stronger so that it can do it's job, stabilize those little vertebral joints.

Overcoming the fear:

Step 1, Be sure you have (or create) a kinesthetic awareness of flexion and extension of the spinal joints.  This can be aided by using the reverse hyper, GHD and of course your trainers eyes and words. 

Step 2, ENGAGE your core when lifting and use that awareness to know when you are employing safe lifting techniques, once you are not abort and abort now.  Lift at max loads only with correct mechanics.  Push threw your heels and FEEL your hamstrings pull or move the weight.

Step 3, Strengthen your core (hammies, glutes, erectors and abdominals) like it is your full time job.  Every movement, every lift, every workout, everyday!  You will be amazed at how this will change your life and your lifting.  Be aware and engage!  Think you have a strong core?  I challenge you to a month of focusing on engaging it in all movement.  Even just a few days will expose weaknesses you didn't know you had.  I'm not kidding it WILL change your life.

Step 4, Take appropriate leaps in your lifting.  Max deadlift was 215 a month ago, don't try 300 today!  Know when to stop.

Step 5, Take appropriate leaps in your lifting.  Max deadlift was 215, get 220 today!
There are no other more basic, nature, fundamental movements then the deadlift and the squat.  You need a capacity in these lifts to remain health and independent.  If you can not deadlift, you can not lift anything off the floor.  Nature has a habit of putting things on the ground that we need to pick up.  If you can't squat, you will need help getting off the toilet and off the couch.  

Tuesday 110726

For time: 

100 Overhead squats, 95#/65#

On the minute, every minute until completion, you must perform 5 toes-to-bar.

Post time to comments. 

Stretching fun with friends, PNF-style.

Why does CrossFit work?

The easiest answer is that it works because it is empirically driven.  It's evidence based, if something is proven not to work, we change it.  In that way, CrossFit continues to evolve with the discovery of best practices.  CrossFit doesn't say our way is the best and only way, it says here is what we have found works.  Try it for yourself and let us know your results.

CrossFit also works because it has a plan.  Have you ever heard, "If you don't have a plan, you plan to fail?"  Fitness works the same way and CrossFit's plan is to increase work capacity across broad time and modal domains.  

There has never been a clear definition of fitness before this.  If you look up the definition of fitness it states being in good shape or physical condition.  What does that mean?  It's hogwash.  If you had to explain that to an alien, their first question would be, "what is good shape or physical condition?"  Now how do you answer that? "You know, good shape". Then the alien thinks; like a star, circle or a square shape?  You can see that is not a very scientific definition.  In order for something to be scientific it must be measurable, observable, and repeatable.  "Good shape" is not any of these.  However, increased work capacity across broad time and modal domains is very much measurable, observable and repeatable.  Why do you think we do all those benchmark workouts?  Why do you think we harp on you to log your loads and times?  We want to know what your work capacity is, whether it has increased or decreased and if you can do more faster.

Let's break this plan down.  Increased work capacity is the ability to do more work; lift heavier things, run faster, hit harder.  Across broad time; now that is why we want "Fran" to be short and intense and "Murf" to be longer and enduring.  If all of your workouts took 20 minutes or longer, you wouldn't be stressing all your oxygen pathways.  We want capacity in short, medium and long distances.  Modal domains, this means we want it all.  We want to be able to run 10 miles and back squat 300lbs.  We want to be able to do anything that comes our way, ANYTHING!

So the next time someone asks you why CrossFit works, tell them it is because CrossFit has increased your work capacity across broad and modal domains.  Can they say that about their fitness program?

Monday 110725

Three rounds for time:

5 Push jerks, 185#/125#
15 Burpees over bar
5m - 10m - 15m Shuttle sprints 

Post time to comments.

Jerks, each and every one.

Gluten-free is a way to be!

What's the deal with all these "gluten-free" products found in the grocery store these days?  Let's start with what gluten is.  Gluten is a protein found in different types of grain, such as wheat, rye, and barley.  Because the western diet is so grain rich, gluten sensitivities have become four times more common than fifty years ago.  Roughly two million Americans are living with a chronic digestive disorder called celiac disease.  For these people, gluten-free products are not an option - they are a requirement.

Celiac disease is a hereditary autoimmune disorder where exposure to gluten can cause varying symptoms ranging from chronic diarrhea, to chronic weight loss (not the good kind), to failure to thrive.  The immune system mistakes gluten proteins as foreign invaders and begins attacking the small intestine causing damage to the villi, which are the nutrient receptors that line the intestines.  When the villi are damaged, nutrients cannot be absorbed properly, which may lead to malnutrition and a whole host of health issues.

Wait, there's more.  Celiacs aren't the only people affected by gluten. Leaky gut syndrome is a condition that can affect each of us - in essence it's a hypersensitivity to gluten.  Leaky gut is the increased permeability of the intestine lining.  Get ready for this funky shit: this permeability allows partially digested food molecules and microorganisms into your bloodstream, which elicit an auto-immune response and neurological disorders.  So what causes this sensitivity?  Could it be the over-use of grain in our diet?

So how you reduce gluten from your diet?  Eat lean meat, vegetables, nuts and seeds, some fruit, little starch, and no sugar or substitutes.  Other ingredients to beware include hydrolyzed vegetable protein, maltodextrin, modified food starch, and "natural flavorings".  Consider reducing red meat consumption to frequency that affords you the ability to purchase only "grass fed, grass finished" beef.  There are tons of naturally gluten free foods such as poultry, eggs, fruits and veggies, some starches like sweet potatoes and yams, and heart healthy nuts and seeds.  Remember, just because a package of chocolate chip cookies are labeled "gluten-free" does not make them a wise choice.

More info here.

 

Sunday 110724

For time:

10 Front squats, 135#/95#
1 Rope climb 

9 Front squats, 135#/95#
1 Rope climb 

8 Front squats, 135#/95#
1 Rope climb 

7 Front squats, 135#/95#
1 Rope climb 

..... 

1 Front squat, 135#/95#
1 Rope climb 

Post time to comments.

Cheresa and Mike, love and pool WOD's... meant for each other.

Broncos Running Back Knowshon Moreno Reshaping His Workouts, His Body - Denver Post

Saturday 110723

Ten rounds for time: 

10 Dumbell thrusters
10 Burpees

Post time to comments. 

 
Get to know a little more about your friends, the Chan's. 

Friday 110722

For time:

1 Power clean & jerk, 155#/105#
1 Round of "Cindy"

2 Power clean & jerks, 155#/105#
1 Round of "Cindy"

3 Power clean & jerks, 155#/105#
1 Round of "Cindy"

........

10 Power clean & jerks, 155#/105#
1 Round of "Cindy"

One round of "Cindy" consists of 5 pull-ups, 10 push-ups, and 15 air squats.

Post time and thoughts to comments

Some of the Verve crew at the 2010 CrossFit Games.

Who are we?

We’re people with aspirations and goals just like you. We dread the thought of not being able to do something because of physical limitations. We’re skiers, climbers, firefighters, students, mountain bikers, trail runners, swimmers, blah, blah, blah. What’s more important is what we have in common with you.

We chose CrossFit because we sought the same fitness level that you seek now. It started as an interest in being able to reach our goals as they relate to sport, but have since far outreached those boundaries. Now we seek to improve every aspect of our daily lives through fitness. To be able to perform our jobs better, to be surrounded by people who will celebrate our first pull up, to have a place to go to blow off a little steam, to try things that most adults would consider childish (which we consider cool).

You see, CrossFit has added value to our lives and we want you to be a part of that. Everything about CrossFit is challenging – driving to the gym and ignoring those butterflies in your stomach, willing yourself to take your intensity to new levels, finishing the filthy fifty as prescribed, and trying not to spend all day checking to see if tomorrow’s WOD has been posted yet. What makes it so fun is the fact that you are challenging yourself, along with every other person at CrossFit Verve. You can share that pain with each other and somehow it becomes a success story – everyday.

Thursday 110721

Seven rounds for time:

3 Muscle-ups
7 Push-press, 115#/75#
21 Jumps to target 18" above reach

Post time to comments.

2011 CrossFit Games

CrossFit is constantly varied, functional movements, executed at high intensity.  The goal is to increase work capacity across broad time, and modal domains for as many years as possible.  CrossFit is creating happier and healthier communities around Denver and around the world.  CrossFit is shifting recreation away from food, alcohol, and inactivity in favor of pursuing the unimaginable.

CrossFit is NOT the CrossFit Games.  The CrossFit Games are simply the proving ground for what the human body is capable of.  Just as a track and field event like the high jump demonstrates how high a human can leap, the CrossFit Games prove the human body can be prepared for anything.  It is a venue for CrossFitters to celebrate their sport and the activity that they find so pleasurable.

So who's going?  If you aren't going, would you be interested in getting together to watch the Games live feed?  The biggest weekend for our common interest is next weekend - don't miss it... it's going to be incredible!!!

Wednesday 110719

As many rounds as possible in 10:00 minutes of:

10 Power snatch, 75#/55#
15 AbMat sit-ups, feet anchored 

Post rounds and reps to comments.

Soaking up some Vitamin D at the swimming WOD last week.

Well, it's that hot time of year.  The sun's out, days are long, and we are all out enjoying the most of every day that we can.  All that activity, paired with the high heat as of late can make you a sweaty mess by late afternoon (or early morning for some us--we know who we are).  

Did you know that the minimum amount of water in ounces you should be drinking daily is equal to half your body weight in pounds?  That amount of water is separate from coffee, sodas, any caffeinated and sugared drinks, or alcohol that actually cause a deficit.  And if you are working out hard, you should probably be replacing some lost electrolytes in your system such as sodium, potassium, calcium, and magnesium. This is especially important if you are eating a clean, paleo/zone diet that is usually lacking sodium.  Our logbooks not only help you keep track of your food daily, fish oil, energy, sleep, and workouts/mobility--but they are also a great spot to be logging your water intake daily at a minimum.  

You can also weigh yourself before and after workouts, and before bed/after waking to see if you are deficient.  Losing more than 1 pound overnight is unacceptable and going to negatively impact performance.  Sweating yourself through a workout is okay, but needs to be replaced in order for your body to keep up the good work.  

First though, stick to the basics and make sure you are keeping your diet clean and logging your food, water, sleep, and workouts--then we can see if electrolyte replacements may be helpful.  Be mindful to take care of your body and keep hydrating safely to keep headaches, muscle cramps, and your body ready for whatever life or we may throw at it each day.   

Reminder: tonight at 7:30pm is another installment of our Nutrition Workshop.  Have you wondered what you're missing in the CrossFit equation that leaves you mystified why you aren't seeing the results you'd expect?  Come find out why optimizing nutrition will lead you to better performance, improved health, and a damn attractive body.  If you are unwilling to address your nutrition, I'll always have one up on you... wink, wink.

Tuesday 110718

50 - 40 - 30 - 20 - 10 rep rounds for time of:

Wallballs, 20#(14#)
Deadlifts, 95#(65#)

Post time to comments.

Liz enjoying the start of the summer season in style. 

Congratulations to Liz Riviere, winner of this weeks Fitness Photo Contest, she wins $25 cash.....and our hearts!

"Every new season brings the change from one sport to the other and there is always that break-in period where you just know your gonna hurt the day after.  The sore legs from your first day skiing or the saddle soreness the first time on your bike...its always inevitable and unpleasant.  The same holds true for your first day of the season for waterskiing.  Your lats and biceps hurt so bad from holding onto that rope that you don't want to do much for a couple of days.  But since joining Crossfit Verve, that early season waterskiing soreness has disappeared!  Fitter and stronger."

Monday 110718

For time:

Row 2k meters

Post time to comments.

Swim WOD's are so much fun!

A note on intensity and how much is too much, or to little?

There's an analogy used by CrossFit to describe the balance between form and intensity.  It involves three sharpshooters and three targets.  The first sharpshooter shoots his weapon incredibly fast, enough to wow even the best sharpshooters.  Unfortunately, his speed is his own worst enemy, as he rarely hits the target.  The second sharpshooter is remarkably accurate.  Out of 10 shots, all were bull's-eye except for one.  But, although his technique and accuracy are unbelievable, he shoots far too slow. The third shooter shoots well and at a good pace.  He hits a few bull-eye's, has the majority of the shots hit near the center of the target, but a few are off target.  He shoots quickly and accurately.

Which sharpshooter are you?  We hope that you are most similar to the third sharpshooter.  We'd like to see every athlete practice form for a given movement until that movement becomes second nature.  At that point push the intensity until form is sacrificed and stay just below this threshold.  We want you to push your intensity to a point where you are able to hold 9 out of 10 reps with solid form.  If you push to hard, range of motion and mechanics are sacrificed too often and the workout becomes less effective.  Hold back too much and your form may be perfect, but the workout lacks all intensity. 

 Find the balance between form and intensity. 

Sunday 110717

15 - 12 - 9 - 6 - 3 rep rounds for time of:

L Pull-up 
Handstand push-ups

Post time to comments. 

Lindsey focused and getting it done, have a great Sunday. 

Saturday 110716

For time:

Run 800m
30 Clean & jerks, 135# (95#)
Run 800m

Post time to comments. 

Maternal mobilization.  Making fitness a priority with a newborn isn't easy, but it's possible.

 

Friday 110715

Five rounds for time:

20 Double-unders
10 Pull-ups
5 Push-Press 155# (105#)

Post time to comments. 

Welcome Lakota!  Excited to have you join us.

 "Most of us would rather be ruined by praise than saved by criticism."  --Rainer Martens

So I have a confession to make....."I wanna be good at everything." And when I'm not......then I get frustrated, and sometimes, every once in a while, that frustration comes out in the open.  I think it's CrossFit's fault really, I mean that's what we teach about building a capacity across a wide variety of areas so that we'll be ready for anything that life throws at us.  But lately I've caught myself getting a little defensive when being coached--course I am a bit of a perfectionist, it's always been a fault of mine.  It nearly always happens when it's a movement or exercise I'm definitely not  good at.  So I get a little frustrated at myself for not doing as well as I know I can or want to.  It happens to all of us, even as trainers, because we know the "how" of it, but sometimes can't apply it in the moment.  

But in the end, it comes down to being coachable, and learn a lesson every day.  So taking the moment to listen and let the feedback sink in, and then hopefully put it into play.  Patience is a virtue and there will always be something to work on, so we have to be willing to leave our ego at the door and laugh at ourselves when we are here.  Some days we got it, some days we don't.  But every day we have a choice on how to respond.    

What do you have difficulty being coached on?

Thursday 110714

5 - 5 - 5 - 5 - 5

Weighted Pull-ups.

Post loads to comments.

Beth finding her happy place deep inside the Guse brain.

Games T's are in! Pick yours up at the gym right outside the office. 

LAST CHANCE: I have had several people ask if they can still purchase them.  If you are one of those people, you have until Thursday(today) at 11am, click here MBO and make your order.  Our printer needs the order by then 11am if we are to receive the new order by Game Day!

So why does it matter what you are thinking while working out, biking, hiking or any other physical endeavor?

The Neurophysiological Aspects of Training

All-round preparation of the athlete necessitates physical and psychological training, not as separate components, but as closely interrelated aspects of human performance.  The mental and physical systems interact continuously and it is vital to remember that the highly-skilled, superbly conditioned body is of little value without the right frame of mind.  For instance, an emotional upset can prevent the athlete from relaxing or concentrating to produce the necessary degree of physical efficiency.  Similarly, a slight physical injury may disturb one sufficiently to diminish confidence, concentration and skill.

The body may be viewed as a living cybernetic (control and communication) system in which the central nervous system, including the brain and spinal cord, controls the functions of the body via two major communication systems: the nervous system (automatic and voluntary systems) and the hormonal system (endocrine glands).

The hormonal system is involved with the control of the slower bodily processes such as growth, metabolism, excretion and temperature regulation.  The nervous system is concerned mainly with rapid processes such as sight, hearing, thinking, and muscular contraction.  However , these two systems interact in numerous ways, the link between them is the hypothalamus , situated near the middle of the brain.  The hypothalamus is linked with the brain's limbic system (intimately connected with emotion) and the pituitary gland (sometimes called the master gland of the body).  It is inferred immediately that physical efficiency depends on proper utilization of thought processes, emotions and muscles.

- Supertraining Sixth Edition, Yuri Verhoshansky and Mel Siff

Wednesday 110713

Five rounds for time:

20 Good mornings, 65# (45#)
25 AbMat sit-ups

Post time to comments:  

Zink, mobilizing his hips after class...and his thumbs???

One recipe that I have tried to fit into our way of eating is a pasta primavera.  A great meal that makes the most of your veggie servings.  Top it off with some grilled chicken and fantastico!  You have a meal that will keep you full all night.  

Ingredients:
12oz of chicken breast (12P)
1 Red bell pepper sliced  (1C) 
1 Yellow bell pepper sliced  (1C)
1 cups of carrots thinly sliced (1C) 
2 cups of zucchini sliced  (1C) 
2 cups of yellow squash sliced  (1C)
1.5 cup of while onion sliced  (1C) 
5 cups of Spaghetti squash--2 squashes (5C)
1.5 cups of tomatoes sliced  (1C)
4 cloves of garlic minced  Freebie
4 tsp of olive oil  (12F)
2 tsp of pepper
1Tbl of herbes de provence spice
Fresh basil

Preparation:

Pre-heat the oven to 400 degrees F.  Place the spaghetti squash in the oven and cook for 40 minutes.  Set the grill up to medium high heat, and place the chicken breasts on the grill.  Cook on each side for 8 minutes each side.  While that is cooking, heat a large skillet with olive oil.  Add the garlic and saute for 1 minute.  Place the peppers, squashes, carrots, and onion in the pan.  Saute for 7-10 minutes, or until the carrots are tender.  Add the tomatoes and let simmer for 7 minutes then set aside.  Scrape out the insides of the spaghetti squash and place it in a large mixing bowl, add the sautéed veggies, spices, and a few chopped leaves of basil.  

This will make 9 cups of veggies.  Split the chicken into 3oz portions for proteins.  

2 1/4 cups of the veggie mix will be 3C, 3F.  Bellissimo!!    

Tuesday 110712

As Many Rounds as Possible in 7 Minutes of:

10 Power snatches, 95# (65#)
15 Wallballs, 20# (14#) 

Post time to comments.

Ian Austin in his Canine bite suit, I heard these are pretty hard to maneuver in! 

And the WINNER of the first weeks "How do you use your fitness" photo contest is...

 

This photo is of me doing the regularly duplicated Crossfit handstand while wearing a K9 training bite suite. Over the past 6 months I have been training with K9 unit, (a.k.a I’ve been a human chew toy) with a hope to one day be a K9 handler. All thought the bite suite can limit range of motion, Crossfit has help to keep me physically ready to “take a bite” and perform difficult training techniques, to assist in the development of highly trained police dogs. Crossfit has helped me obtain the level of fitness that will be required to one day be an effective K9 handler. - Ian Austin

Ian wins $25 bucks in cash! (Ian this will be on the board) This weeks contest starts today and ends Friday so get your entries in.  Remember with your photo add 4 sentences on how your fitness has contributed to your play. Can't wait to see next weeks. All those who entered this week don't fret, not only were they amazing, we will be keeping them for a few other competitions.

Monday 110710

3 - 3 - 3 - 3 - 3 

Clean 

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John getting stronger everyday.

Compound Yet Irreducible

Functional movements are multi-joint, whole body movements.  Rather than isolating movements to any one or two joints, functional movements take a system of joints through a full range of motion.  These movements are found everywhere in life, which is what makes training them so crucial to independent living. For example, lie on the floor and count the number of joints you use to lift yourself to a standing position.  This is why we don't use many isolation exercises - the sum is greater than it's parts. 

If you were to teach a bird how to fly you would have to train the wings in the way they move when they fly...

Sunday 110710

"The Pool Skimmer"

Perform the following movements (except the swim) with a PVC, for time:

25 Back Squats
25 Front Squats
25 Overhead Squats
100 yard swim
25 Shoulder Press
25 Push Press
25 Push Jerks
100 yard swim
50 Squat Cleans
100 yard swim
50 Snatches
100 yard swim

What a great WOD to concentrate on form with 8 essential movements. Todays challenge is to make them fast and perfect.

Post time to comments.

A class that mobilizes together, stays together. 

We will see you at the Berkeley pool today.  The address is 5031 W. 46th Ave.  Make sure you've signed up on MBO, and remember to bring your goggles, towel, and water wings.   

Saturday 110709

10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1 rep rounds for time of:

Dumbell Burpees (must jump)
Kettlebell Swings 32kg (20kg)

Post time to comments. 

Sara Lew shows CrossFit = healthy mama and healthy baby.

The single class today (730am) will be held at CrossFit Verve's normal location....not at Commons Park.

We are hosting the Freestyle Connections Gymnastics Seminar with Carl Paoli promptly at 9am today.  

Swimming Workshop--This Sunday, July 10th.  We'll be practicing skills and drills around the basics of the freestyle stroke, including body roll and recovery, breathing techniques, and the flutter kick.  Classes will be held at 8am, 9am and 10am and will run around an hour including a CrossFit swimming-based WOD.  Cost is $10 per member, $20/non-member and class size will be limited each session.  

Sign up on MindBody before they fill up!

Friday 110708

For time:

3 100' Bear Crawls
21 Overhead squats, 95# (65#)
21 Push-ups  

2 100' Bear Crawls
15 Overhead squats, 95# (65#)
15 Push-ups

1 100' Bear Crawls
9 Overhead squats, 95# (65#)
9 Push-ups

Post time to comments.

Desiree got her first workout AS RX'd today, congrats Desiree!

All hands on deck! - By guest author and Verve athlete extraordinaire Josiah Northern 

Jumping head first into hand maintenance is not rocket surgery.  It is indisputable that a Crossfitter’s hands get used and abused.  How we treat and prevent hand injuries is vital to swinging the kettle bell again, kipping on the pull up bar, and monkeying around on the rings.

The Callus:  A callus (or callosity) is an especially toughened area of skin which has become relatively thick and hard in response to repeated friction, pressure, or other irritation. 

The Reactive Approach:  When a tear occurs, depending on the depth of the tear and the thickness of the callus, remove the remainder of the skin the best way possible.  Carefully pull the hanging skin directly away from the point at which the skin is still attached.  Also, by using a small pair of scissors or nail clippers, you can cut the remaining skin off at the area where the skin is still connected.  It is essential to rinse and clean the affected area with copious amounts of soap and water.  For all of you masochists out there, one particular riveting experience is the use of Isopropyl Alcohol.  Any department store has it on hand.  Once the site has been cleaned and disinfected, keep your avulsion moist.  Neosporin, A&D Ointment, Eurcerin, and Vaseline are fan favorites.  You can even break open Vitamin E capsules and spread the oil over the area.  Over the next 24-36 hours, keep the site covered at night with a sterile dressing.  After that, get plenty of fresh air to the crater.  Keep it clean and moist, but make sure it’s getting air.  One last option is the use of blister pads.  These pads are specifically designed to keep the bad out (bacteria), while at the same time letting the good in (fresh air).  These pads can be purchased at any department store, and are approximately $4 for 6 pads.

The Proactive Approach:  Your skin is designed to create calluses as a response to repeated damage.  Blood vessels break, killing the skin it supplies, and as a result form a thick layer of skin called a callus (see above definition).  We don’t want our calluses too thick; however, we don’t want them too thin either.  By using a pumice stone or double-edged razor we can regulate the thickness of said calluses.  It is important to shave down your calluses so that they are level with the rest of your hand; for instance, there should be no ridges or bumps across your palm.  Shave down your calluses while in the shower or after soaking your hands in soap and water.  Your calluses will become swollen after being submerged in the water, and much softer to groom.  You can find gloves and various leather grips/guards by shopping at gymnast supply websites/stores, which will protect your hands in the meantime.  There are several different types of hand guards you can build out of simple athletic tape, and then dispose of after your workout.

Wrap Up:  Take care of your hands, people.  Do it not only for the hours you spend at Verve, but in everyday life as well.  Shoveling snow, mowing the grass, pushing a mop, and hitting ground balls to your little leaguer all require strong and healthy hands.  Think of it as an insurance policy, and continuously ask yourself, “Are you in good hands?” 

Thursday 110707

"Christine"

Three rounds for time of:
500m Row
12 Deadlifts, Bodyweight
21 Box jumps, 20"

Post time to comments. 

Lara getting strong with chains and hot dogs.

Ladies this post is for you.  Gentlemen, time to surf your other favorite websites.

I'm hear to tell you we all hate our bodies or at the very least go through phases that we do.  Every single one of us has body image issues.  You know those CrossFit girls who seem to have all the confidence in the world and walk around in short shorts and tiny shirts?  Every single one of them has bodies insecurities, believe it, it's true.  We are all in the same boat with this one.  I have come to believe that it is in our biological make up to be crazy about our looks.  I mean that makes sense right?  Our biological goal is to meet a mate and how are we going to do that if we don't look like what we think is our best, and generally that is a skewed version of what we are feed as girls.  And I hate to say it the behaviors of our men and the men around us.

Well I doubt we will be able to fight thousands of years of evolution. So what can we do?  Keep reinforcing the idea that strong is beautiful.  Understand that breakable is not attractive, but capable is.  Continue to fight the weight taboo.  The scale does not define us.  The scale isn't even a depiction of the truth.  Do the things that make us feel good. Confidence is far more attractive then skinny ever will be.

I was inspired to write this rant, because I came across yet another beautiful women feeling as though she was in some way unattractive.  While I've always thought of her a strong a beautiful.  Her outlook was spot on, her story is all too familiar.  Check out Julie Bauer's "Finding my inner strength" post here: PaleOMG 

So ladies the facts are these; do the things you know you need to do to be healthy and leave the worrying behind.  Eat to feel good (I mean really good not, real bad), workout hard and intensely, get sunshine, laugh and love as often as possible.  The rest doesn't matter, and is probably just in your head anyways.

Wednesday 110706

1 - 1 - 1 - 1 - 1 - 1 - 1
Push Jerk

Post loads to comments.

Chris G. and one darn good accent, did I say accent? I meant squat!

Your Fitness Put to the Test Photo Contest.

Starting this Friday we will be conducting a "Your fitness put to the test photo contest".  The contest will run the entire summer, restarting each week on Friday.

What: A photo of you using your fitness outside of the gym walls.  Can be anywhere, doing anything.
With: A minimum of four sentences telling us about the photo and your fitness.
When: Each week we will close the week on Friday and announce last weeks winner on Tuesday. 
Winner: Each weeks winner receives $25 in cash, easy money! There is no limit to how many times you can win.
Submissions:  Must be in .jpg, must be turned in by Friday to be included in that weeks judging, must be you and sent to [email protected].  

So get your cameras out and lets see how everybody is using their fitness this summer.

Tuesday 110705

For time:

20 Back squats, body weight 
1 Mile run

Post time to comments. 

Jared being a fish and the rest of the crew sweating out the push-ups.

Final reminder this Saturday we are lucky to host, Freestyle Connection with Carl Paoli

SAT, JULY 9, 2011 @ 9:00AM / CROSSFIT VERVE

8-HOUR SESSION / $280 ($100 NON-REFUNDABLE DEPOSIT TO RESERVE)

Spend a full day at CrossFit Verve with Coach Carl Paoli of Gymnastics WOD and learn how to apply basic gymnastics, acrobatic and freestyle movement to your CrossFit training program. If you want to increase your agility, mobility, and the versatility in your CrossFit WODs, then this is the perfect seminar for you! This is an 8-hour seminar session, with a half hour lunch break.

Learning Process
This seminar will be organized to deliver both lectures and practical sessions. Not only will you learn learn the foundational theories, but you will also get a chance to visualize and apply these concepts through active demonstrations. You will learn new skills from this seminar that are scalable and progressive, and Coach Carl will demonstrate these skills with safe, simple and easy-to-follow progressions that can be applied by anyone at any given level.

Takeaways
You will be taught a wide variety of movements and techniques, including these and others: strength and conditioning, hand balancing, rings, bar, basic rolls and tumbling, freestyle movement, and trampolining.

About Coach Carl
Carl Paoli is the owner and founder of Naka Athletics, based in San Francisco, CA. Naka is a company designed and created to specialize in Action Sports coaching. Naka focuses on helping freestyle athletes excel in everything from core basics to expert movements.As a former competitive elite gymnast, Carl Paoli leverages his knowledge, experience, and expertise to invigorate the world of Action Sports coaching and athletic development around the world.

If you are interested sign-up now as space is limited and running out, you do not need to be a CF Verve member to sign-up. 

Monday 110704

For time:

Row 500m
100 Lateral hurdles, 24"/20"
50 Thrusters, 45#
100 Double unders

Post time to comments. 

Exercise, Vitamin D, survival skills, and fun... what more could you ask for?

Summer is here and the rays are abundant!  Despite our 300 days of annual sunshine, 50% of the population has a vitamin D deficiency?  Now consider what our vitamin D levels would look like seasonally - especially mid-winter, when the last thing you want to do is go outside and expose your skin to the elements.

Inadequate levels of vitamin D are linked to decreased athletic performance, poor insulin sensativity, low testosterone levels, and inflammation.  People with low levels of vitamin D are also at an increased risk for metabolic syndrome.  None of these pathologies appeal to us, so we have a couple of recommendations for you.

First, check with your physician to see if vitamin D supplementation is right for you.  This can be done with a simple blood panel with an additional vitamin D screening (which will be required for your next food challenge).  Second, since it's summer and the weather has been fantastic, get your D the easy way - expose 40% of your skin to direct sunlight for 10 to 20 minutes daily.  This will provide you with adequate levels and improve your sunny glow.  Lastly, if you're stuck in an office chair with no hopes of getting into the sun - you can supplement with a 4,000 - 6,000 IU  dosage daily.

Have a safe Independence Day!!!  Only two classes today, so check the schedule and register on MBO.

Sunday 110702

Pool WOD at Berkeley Pool

Five rounds for time of:

50 Yard Swim 
25 Push-ups
1 Object retrieval, 10 ft 

Post time to comments.

Do you think Mike cleared the rope?

Bring your goggles, sunglasses and towel, and meet us at the pool at 8, 9 and 10.  Make sure you've signed up on MBO.

Saturday 110702

As many rounds as possible in 20 minutes of:

:30 second Handstand hold
:30 second Plank holds (straight arms)
:30 second Bottom squat
:30 second L-hold from pull up bar

Compare to Feb. 5th

Post rounds to comments 

Maintaining general physical preparedness in the off-season... Knowshon gets it done.