CrossFit Verve

Thursday 110901

Eight rounds mash up style:

:20 L-sit on rings, :40 rest
:20 Handstand hold, :40 rest
:20 Chin over bar hold, :40 rest
:20 Ring support, :40 rest  

Post thoughts to comments.

Patrick M., half ironman... whole badass! $25 photo award winner!!! Submit your's today.

September Foundations Starts Tuesday, September 6th at 7:30pm. 

This program is for the individual that wants to ramp up into our fast paced group CrossFit classes. This class will meet 3 days a week for 3 consecutive weeks, with limited class size. The movement curriculum is sequential and attendance to all sessions is fundamental to your gaining the necessary proficiency and preparation for our group workout of the day classes.

During the Foundations Program, we are going to want to know a little more about you.  We will be conducting assessments in order to understand you, your personal goals, current health concerns or up and coming competitions.  Once we have some understanding of your needs, we can help you achieve your goals. 

Additionally, you will receive a comprehensive understanding of the CrossFit program.  We'll introduce, refine technique and discuss range of motion requirements for the following movements:

• Squats: air squat, front squat, overhead squat, back-squat
• Presses: shoulder press, push press, push jerk
• Power movements: deadlift, sumo deadlift high pull, ball clean
• Olympic movements: clean and jerk, snatch
• Gymnastics: pull-up, push-ups, burpees, ring dips, muscle-ups, handstands, L-sits etc.. 
• Other common movements: thrusters, wall ball, kettlebell swings, rowing, box jumps, jump roping.

We’ll also introduce you to our way of eating – The Zone and Paleo concepts.  If you aren't ready for The Zone, do not despair, there are easier ways to get started on the track to healthier choices.  Nutrition is often overlooked when training, but to us it is the foundation of fitness.  Though you don't need to follow a nutritional program to be a part of CrossFit Verve, we want you to look and feel good, so we want you to get in the Zone.

The cost for this class is $200, which includes a logbook so you can track your success. Call or e-mail (720-CFV-7783 or [email protected]) to get signed up! Foundations classes run from September 6th - September 26th M/Tu/Thr @ 7:30pm.

Wednesday 110831

5 - 5 - 5 - 5 - 5

Shoulder Press

Post loads to comments.

Bob looking strong and putting the time in to achieve a good front rack position regardless of the pain.

Last year, the inaugural USAWL/CrosFit Open was held in Colorado Springs, Colorado, home of the Olympic Training Center.  This was an event that seemed a natural fit. Mike Burgener, one of the elite Olympic Weight Lifting coaches in the nation, has stated in the past that Crossfit has done more for the sport of Olympic Lifting, than lifting has done for Crossfit.  Indeed, many people are exposed to the Olympic Lifts for the first time by joining a Crossfit Gym.  The 2010 Open was a culmination of this connection, and it attracted the attention of athletes from across the nation, including some from Crossfit Verve!  This year, the event is renewed in what promises to be an annual showcasing of the blending of two different sports.  If you're interested in participating, then please take note of two items: 1.) The Open will be a weekend in late October 2.) The olympic lifting program at Crossfit Verve will be beginning a cycle to ramp up athletes interested in participating to prepare them for this event.  Stay tuned for more details.

Tuesday 110830

Three rounds for time of: 
12 Muscle-ups
75 Squats

Post time to comments.

Nicole using her fitness in an exciting way, jumping fire!

Nicole Sullivan, the happy flying winner of this weekends fitness photo contest.  Nicole Sullivan, suprised herself and came in 10th out of 400 at the warrior dash! Way to kill it Nicole. Nicole wins $25 cash and bragging rights to this perfect 10 finish over the fire.  Her finish inspired her to try more competitions next year!

This week we will be a featuring TWO fitness photo winners, as we didn't feature any last week. Next weeks entries need to be in by this Friday, so hurry up and get them in for your chance at some cold hard cash. 

Monday 110829

"Isabel"

30 Snatches, 135#/95#

Post time to comments.

Amelie Joy, born at 11:29am, weighing 7lbs 2oz. 

‎"There are no shortcuts to any place worth going or anything worth accomplishing."

Congratulations to the competitors at this weekends Colorado Open.  An exciting two day event which hosted a battle of five workouts.   

Dan Watson, Anna Anderson and Addie Kozlow headed down south to compete and get their WOD on.   

We are so proud of the spirit, form and performances of all three athletes:

Dan Watson finished 43rd overall boasting a 25th place finish in the last WOD of the competition, the chipper showing he has what it takes to keep it going through the weekend.
Anna Anderson finished 16th place overall, getting a 10th place finish in the stone to shoulder WOD with a smoking time of 5:10.
Addison Kozlow finished 54th overall, nothing was more impressive then watching her throw 70lbs to her shoulders (almost bodyweight) with everything she had.

True heart was displayed by all three atheltes and we are proud to claim them as a part of Verve.

Reading this and getting the itch to compete yourself?

How to Approach Competing in 2012

With all the opportunities to apply your fitness in CrossFit events around the Denver area, what's stopping you? Some might argue "I'm not strong enough", "I'm too old to compete with 20 somethings", or "I don't like being in the spotlight." Did you know that many of the events have masters, scaled, and team events? Whether you enjoy Olympic weightlifting, stand-up paddleboarding, or regular old CrossFit workouts, there's a competition for you.

So you've got your mind set on competing in an CrossFit event in 2012, like the CrossFit Open, what do you need to do to get ready? Believe it or not, your fitness isn't like a college class that you can cram for the night before the final. CrossFit requires you to be capable of many tasks, many of which take time and practice in order to master. Training needs to begin sooner than you think and training for an event takes a well outlined plan.

On September 14th and 7:30pm we're hosting an informal meeting to discuss how to approach competing in 2012. Topics will range from scheduling for optimal performance and recovery, to how to fuel yourself optimally for additional volume.  Your ticket for entry is to complete the Competitor's Download Competitor_Info_Sheet-1. Please put some thought into your answers and record your most recent PR's for benchmark workouts. 

Sunday 110828

For time: 

1000m Row 
75 Push-ups, hand release
50 Deadlifts, 185# (125#)

Post time to comments.

Dan Watson pouring his heart into WOD #3 at the Colorado Open.

See heat times and scores here.

Saturday 110827

"Bradley"

Ten rounds for time of:

Sprint 100m
10 Pull-ups
Sprint 100m
10 Burpees
Rest :30 seconds

Post total time to comments. 

Gboluwaga joins us from CrossFit 901 in Memphis. Make him feel at home at Verve!

We have two athletes competing at the Colorado Open at Front Range CrossFit.  Dan Watson is scheduled to compete at 11:20am, 4:00pm, and has a choice when to complete the floater WOD.  Anna Anderson is scheduled to compete at 10:20am, 3:15pm, and also has a choice when to complete the floater WOD. Addison Kozlow is scheduled to compete at 10:00am, 3:00pm, and also has a choice when to complete the floater WOD.  Please support them at the event if you can.  Good luck guys!

Front Range CF address:
1338 South Valentia Street, Unit 182
Denver, Colorado 80247

Friday 110826

Run 5k

Post time to comments.

Hot dogs and cup cakes, you never know what to expect. Ten minute squat test!

  

Thursday 110825

With a continuously running clock, do one pull-up and one handstand push-up the first minute, two pull-ups and two handstand push-ups the second minute, three pull-ups and three handstand push-ups the third minute... continuing as long as you are able. When you cannot complete the required number of reps for either exercise, continue only with the other as long as you are able.

Use as many sets in any order each minute as needed.

Post number of minutes successfully completed for each exercise to comments. Their sum is your score.

Dombey and Schiesow, moving there body's in a way they were meant to be moved, pushing something heavy!

The fitness industry uses the word "functional" as much as the food industry uses the word "natural".  It is used so much so, that it no longer retains it's original meaning.  So what is the true meaning of a functional movement and why is that the best way to achieve fitness?

A functional movement is a movement that mimics the patterns found in everyday life and sport.  Squatting is simply standing from a seated position, deadlifting is simply picking something up off the floor.  The key here is that no man invented them.  They were here long before people were striving to be the fittest.  Isolation movements are not found in everyday life. Imagine you are in a grocery store parking lot.  You see a women across the lot with a heavy bag of dog food on the bottom of her cart.  She picks it up, brings it to her shoulders and heaves it into the back of her car.  Essential she cleans and jerks it.  Now, wander your eyes around the same lot, is anyone bicep curling their grocery's into the car?

Functional movements have two important characteristics.  First, they are what the body is meant to do, they are mechanically sound and therefore safe.  Secondly, functional movements elicit a very high neuroendocrine response (the reason we love Olyimpic lifting)

In order to maintain capacity we must train capacity. 

 
Functional fitness? Or a colossal waste of time? 

Wednesday 110824

Three rounds for time of:

15 Dumbbell snatch, right arm
30 Double unders 
15 Dumbell snatch, left arm
30 Double unders

Post time to comments. 

Chris working his weaknesses and putting in the time, great job Chris.

Hands, Hands, Hands!

Is this acceptable?  Just because we do CrossFit does that mean we have to be bad-asses to the bone? Should we keep going while blood is dripping down our arms?  I dare to say no.  Maybe in competition this is an acceptable level of tissue abuse, but on a day-to-day basis, it is unnecessarily crippling.  Not mention it inhibits one's ability to train as hard as they could have.  So what is the solution?

Hand care 101:

Step one:  Get a Foot razor and a pumice at your local drug store (target is the cheapest we've found).

  

Step two:  When in the shower, first shave the callouses on your hands gently.  No need to do this for time folks, be careful not to over do it.

Step three:  Use soap and a pumice to smooth them out.

Step four:  Have nice and smooth hands that rip less and interrupt training less.

No excuses, take care of your hands.  If your hands are still excessively tender, consider buying gymnastics straps.  We do not recommend any other type of glove as they can cause a loss of grip the the bar.  Check out Rage Fitness they sell them for $9.95 and are located in Denver.

There is a nutrition discussion today at 7:30pm.  Come one, come all! Begin to not only workout like a superhero, but eat like one too. 

Tuesday 110823

1 - 1 - 1 - 1 - 1 - 1 - 1

Behind the neck Jerk

Post loads to comments.

We are happy to announce the birth of Finn, weighing in at 7lbs. 

Sheila gave birth on August 16th.  She was on activity restrictions from week 18 through out the duration of her pregnancy, it was a long journey but she couldn't be more in love with her new little Finn.  The restrictions may have prevented her form getting her workouts in at Verve, but didn't stop her from thinking about it.  She'll be back in the swing of things as soon as humanly possible. Congratulations Sheila, we are so happy for you and grateful to see a healthy baby boy.

31 Heroes - September 3, 2011.  Please come out and show your support.  ALL are welcome you do not need to be a member at Verve to attend.   
This nation will remain the home of the free only so long as it is the home of the brave.

On August 5th 2011, a chinook helicopter carrying troops in Afganistan was shot down by ground fire.  These troops were heading to a location where other American soldiers were under attack by enemy combatants.   Among the soldiers killed in action, 31 were special forces soldiers.   

When: 9 am, On September 3, 2011

Where: CrossFit Verve 3344 Walnut Street, Denver CO 80205

Who: ALL are welcome 

Cost: $31 donation, register here  

Why:  To honor our heroes killed in action August 5th with a workout.  It is an effort to raise funds for the families affected by this tragedy. All funds received will go to these families through the Navy SEAL Foundation, other like-organizations, & individual family funds.       

The WOD:
“31Heroes”

AMRAP 31 Min (As Many Reps As Possible)
8 Thrusters, 155# (105#)
6 Rope Climbs, 15 ft. ascent
11 Box Jumps, 30" (24")

This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45#/25#). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.

Score – Total # of reps

 31 of America’s bravest have made the ultimate sacrifice for our sake. We can all agree that no workout will ever be enough to say thank you, but among this community it almost seems to be our version of the “moment of silence”, a small way we can honor the those that have gone before us. We hope you’ll join us for this moment of silence.

100% of proceeds will go to families immediately affected through the Navy SEAL Foundation, other like-organizations, & individual family funds.  Please join us as we pay our respects through sweat. 

Register here for a $31 donation and a commemorative T-shirt.  

Monday 110822

"Gator"

Eight rounds for time of:
5 Front squats, 185# (135#)
26 Ring push-ups

Post time to comments.

Luke, Ben, & Jon practicing HSPU progressions.

Turkey Frittata

Ever have those days when you've overslept?  Wake up in a frantic hurry to get to work on time?  Usually, you give yourself plenty of time to prepare a fantastic meal to get your day started.  Dohh!!  Well now you have a recipe that you can prep for the week just incase you want to hit the snooze button a couple more times.  This will provide you with the protein that you need in the mornings.  

Ingredients:

9oz of ground turkey  6P
1cup of shredded carrots 1C 
6 eggs  6P 
2Tbls of fresh parsely chopped  Freebie
1/2cup of chicken broth  Freebie
2tsp of pepper
1/2tsp of coriander
6Tbls of coconut milk (light is 4F)

Preparation:
Cook the turkey and pre-heat the oven to 350 degrees F.  Mix together all of the ingredients in a bowl. Grease a 9"x9" Pyrex dish with some coconut oil.  Cook the frittata for 35 minutes or until golden brown. Split the frittata into four even portions for 3P .25C 1F.  Serve up with some fruit and avocado to fill out your zone blocks.

As a reminder, please join us for a nutrition workshop on August 24th at 7:30.  Free to all, so bring your friends and family.  

Sunday 110821

Sunday 110821

Complete as many rounds as possible in 12 minutes of:
400 meter run
5 Deadlifts  

Post load and time to comments

Vanessa worried about rowing???  Never!

Saturday 110820

"Kelly"

Five rounds for time of:

Run 400 meters
30 Box jump, 24" (20#)
30 Wall ball shots, 20# (14#)

Post time to comments.

Congratulations to Aaron on his first muscle-up!  Then his second...third...

Friday 110819

3 - 3 - 3 - 3 - 3

Overhead Squat 

Post loads to comments.

Dan Young getting better by working on his weaknesses!

Achilles Heel

We all have a movement or two that burn like a hot coal when they come out of the hopper.  For many it's the overhead squat.  This phenomenal movement develops the squat like no other, as it punishes under-developed squats at the same time.  Let's take a moment to break down some common faults that cause a poor overhead squat.

First and foremost, an overhead squat is doomed from the start if your squat set-up is faulty.  Be sure that your heels are under your shoulders with your toes pointed slightly outward.  As with any squat, shift your body weight towards your heels and away from the forefoot.  With your knees and hips extended and locked out, stabilize the midline by pressurizing the abdomen and firing your back extensors.


Photo courtesy of CrossFit.com
 

The same holds true for your overhead position--a bad set-up guarantees you won't reach your potential today.  Let's review our 3 step set-up for a great overhead position:

1. Shoulder blades pinched together 
2. Shoulders elevated into your ears (like, waaaay up) 
3. Rotate your elbows towards the wall in front of you 

During the execution, there are a couple of faults to be aware of.....  First, don't get lazy and lose your overhead position.  All 3 elements of the set-up for your overhead position must be maintained for the duration of the movement (all 3 reps).  Second, make sure that you don't allow the bar to leave the frontal plane.  In order to drive out of the bottom of your squat, the barbell must be directly over your area of base (directly over your heels and shoulder blades).  Lastly, be diligent to execute your squat as you would with no load - weight in the heels, hips and knees back, chest upright, and eyes straight ahead.

Follow these tips and turn a weakness into a strength.  Don't allow yourself to accept having an achilles heel.  Go forth and lift heavy (or work on your form w/ light weight).

Thursday 110818

Four rounds for time of:
Row 500 meters
Rest 3 minutes

Post times to comments.

Eddie squatting heavy in the evening classes.

Looking for a great paleo/zone snack to quench that mid day cookie monster? Well here is a great little tasty treat to keep you on track and away form the cookie jar.  

The Tanka Bar.  

Ingredients: Buffalo, dried cranberries, sea salt, lactic acid, celery juice, black pepper, spices, garlic, onion powder and red pepper.

Macro-nutrient profile: Per bar = 7grams protein, 7 grams carbohydrates, 1.5 grams of fat.  While it is short by 2 grams of carbohydrates, I consider this a perfect 1 block snack.

 
And a hot great deal at Vitamin Cottage this month no less.

Nutrition talk

CrossFit Verve's nutrition lecture for the month of August will be held on Wednesday, August 24th at 7:30pm.  Each month we host a free hour and a half lecture taking you through the basics of the CrossFit food pyramid and zone eating.  So come and brush up on the third leg of your performance. 

This is a free community event so please bring a friend or loved one and join us.  

Wednesday 110817

2011 CrossFit Games Masters Chipper

For time:
10 Handstand push-ups
20 Wall ball shots, 20# (14#) 10' target
30 Toes-to-bar
40 Power cleans, 135# (95#)
50 Burpees
60 Sumo deadlift high-pull, 75# (55#)

Post time to comments. 

Jim Duwve Men's 50-55 9th place.

Jim first was introduced to CrossFit in 2005, when he shortly after attended his level 1 certification at the Colorado State Patrol.  He attended one of the first certifications in Colorado and was instructed by Coach Greg Glassman and Nicole Carroll.  He did his CF workouts in globo gyms for years while building his garage gym up slowly and eventually training almost exclusively in his garage.  Talk about self motivation!  Jim is one of the most highly motivated athletes we've ever met, always getting to the gym early to do his mobility and often having to be told by the coaches to take a rest day.

Jim came to Verve after an injury and looking to get some coaching eyes on his form so that he would be a competitor at the 2011 CrossFit games.  Not long after joining Verve, Jim made us all proud when he qualified as one of only 20 men in the world for the masters 50 - 55 competition at this years games.  He went into the games in 16th place in the world.  Jim had an amazing weekend and finished 9th over all after 2 days of grueling workouts.  Congratulations Jim we are so proud to call you our athlete.  Here's to an even stronger 2012!

Jim getting 19:43 in today's wod after a grueling two days of fun!

Tuesday 110816

1 - 1 - 1 - 1 - 1 - 1 - 1

Back Squat

Post loads to comments. 

Congratulations to Zach Hensley, winner of this weeks Fitness Photo Contest, he wins $25 cash!

This is why I CrossFit; Second to that is having a bit if dignity when I take my shirt off.  I started the waterski season stronger than I ever have, skiing 12 passes through a slalom course with no problem.  For the past four years, I have peaked at the end of the season at 34 mph with 15 off.  Frustrating!  This year, I set my personal best; 2 balls at 28 off at 34 mph.  Nailed a 22 off pass and went straight to 28 off.  The turns are pretty and look cool, but the real meat of water skiing to me is the pull across the wake and having the strength to hold on for the acceleration.  Exhilarating really, going from less than 30 mph at your slowest to over 45 mph coming into a wake in a span of 30 feet.  The shorter the line the faster you move and the more you accelerate. So thank you for helping me reach my personal best!  I attribute so much of that to my WOD's - Thanks Zach.

31 Heroes - September 3, 2011.
This nation will remain the home of the free only so long as it is the home of the brave.

On August 5th 2011, a chinook helicopter carrying troops in Afganistan was shot down by ground fire.  These troops were heading to a location where other American soldiers were under attack by enemy combatants.   Among the soldiers killed in action, 31 were special forces soldiers.   

On September 3, 2011 CrossFit Verve will be hosting the "31" to honor our heroes killed in action August 5th with a workout in an effort to raise funds for the families affected by this tragedy. All funds received will go to these families through the Navy SEAL Foundation, other like-organizations, & individual family funds.       

The workout promises to be a unique Hero WOD. 31 of America’s bravest have made the ultimate sacrifice for our sake. We can all agree that no workout will ever be enough to say thank you, but among this community it almost seems to be our version of the “moment of silence”, a small way we can honor the those that have gone before us. We hope you’ll join us for this moment of silence.

100% of proceeds will go to families immediately affected through the Navy SEAL Foundation, other like-organizations, & individual family funds.  Please join us as we pay our respects through sweat. 

Register here for a $31 donation and a commemorative T-shirt.  

Monday 110815

Skills challenge:

L-sit for time
Two hand medicine ball throw for distance, 12#/8#
Handstand walk for distance

Rules will be described for each event during class

Post results for each event to comments.

Holy rope monkeys Batman!  Everywhere!

Isometric training.......why, when and where?  Well, we did some yesterday, some last week, and they are in the WOD today in the form of max L-sit hold.  These static holds "involve muscular actions in which the length of the muscle does not change and there is no visible movement at the joint." 

Isometric exercises can be used for general strength conditioning and for rehabilitation where strengthening the muscles without placing undue stress on the joint is warranted.  Whether performed at maximal or submaximal loads, they are a fantastic tool for building muscular strength and development.  

Cool thing is they don't need much (or any) equipment to train and can be practiced anywhere.  For instance, you can practice L-sits or their progressions on the floor, rings, parallettes, pull-up bar, a park bench, your desk........opportunities are endless.  

What can make it easier?
 
1.  Breathe normally--sounds simple but often forgotten.  Isometric exercises can raise blood pressure significantly for the duration of the exercise. While it will return to a resting level soon after, breath holding will only compound any increases in blood pressure.

2.  Warm-up thoroughly--so don't be late or lax on your attention here.  Muscles are under tension for a longer period of time and although that tension is more constant compared to a dynamic contraction, tears can still occur.

3.  Maintain some degree of tension in the abdominal region during all exercises. This will help to maintain a correct posture and will help to develop core stability.

4.  Try to externally rotate your shoulders (like we do overhead with the snatch position) as it will help create more force and stability to press/hold from
.  
5.  Try it shoeless--hey, less weight to hold up! 

Sunday 110814

5 - 4 - 3 - 2 - 1 reps for time of:

Rope climbs
Clean & jerks

Clean & jerk loads ascend each round as follows: 145#/115#, 165#/125#, 185#/135#, 205#/145#, and 225#/155#.

Post time to comments.

Jorge diving into the water smooth as glass on a hot summer day.

Saturday 110813

As a team of 4 complete the following for time:

"Fran"
21 - 15 - 9 reps of:
Thrusters, 95#/65#
Pull-ups

"Isabel"
30 Power snatches, 135#/95# 

"Diane"
21 - 15 - 9 reps of:
Deadlifts, 225#/155#
Handstand push-ups

"Elizabeth"
21 - 15 - 9 reps of:
Cleans, 135#/95#
Ring dips 

Each workout must be completed before moving to the next.  Only one person can work at a time, but you may switch during any of the exercises.

Post time and team to comments.

Friday night HotDogs and CupCakes: Lara using the future method to deadlift 345.....strong lil' cupcake!

Friday 110812

For time:

Three rounds of:
30 Double unders
10 Overhead squats, 135#/95#

Three rounds of:
10 Handstand push-ups
20m Prowler push, 140#/100#

No rest is given between the couplets.

Post time to comments.

Tiff sitting pretty and getting strong--best year yet is ahead!

Midline Stabilization is important in today's movements and everyday......

The mid-line is composed of the entire spinal cord from the first cervical vertebrae (atlas) to the coccyx (tailbone). Stabilization of the mid-line is dependent on all attached muscles and primary movers of the body, from the neck to the hamstrings.  To establish good mid-line stabilization, we need to be aware of the natural position of our spine. 
When we say "Good back", or "Lumbar curve", we are wanting you to align the muscles with the natural curvature of the lower back.  At the same time it is vital that there is a counter balance on the anterior (front) side of the body.  Without a tightening of the traverse abdominis (the major muscle that compresses the abdomen) and a lock down of the ribs, we would have an exaggerated lumbar curve.  An exaggerated lumbar curve, is equally as dangerous as a rounded back.
We want mid-line stabilization for two major reasons.  First, to maintain spinal safety in our movements and second, to create more leverage, thereby generating more force (translates to a stronger human, capable of leaping large buildings).  We increase our mid-line stabilization through many of the full body movements you experience everyday during your WOD's, such as deadlift, clean and jerk, push press, etc.  Keep the body safe and strong, focus on mid-line stabilization.  Stay focused, it takes time to build.

Thursday 110811

Complete the following for time:

Row 20 calories, damper 5
30 Wall ball shots, 20#/14#
20 Toes-to-bar
30 Box jumps, 24"/20"
20 Sumo deadlift high pull, 105#/70#
30 Burpees
20 Push press, 135#/95#
100' Sled pull, 180#/120#

Post time to comments.

Nope, we can't l-o-v-e these girls any more than we already do.

Lean meats, vegetables, nuts, and seeds, some fruit, little starch, and no sugar.  That is CrossFit's prescription for eating for wellness.  Included in eating for wellness is the fight against cancers.  It has been shown that a diet high in saturated fats increases the chances of cancer.  To fight tumor cells, you need to consume healthy fats to stimulate the production of bile to keep the GI(gastrointestinal) track moving.  When your diet is high in bad fats, your GI track is allowed to be stagnant and produces apcholic acid which is a carcinogen.  

Keep your fiber up.  Fiber moves potential carcinogens faster through your GI track decreasing the contact time between carcinogens and the intestinal wall.  Artichokes, acorn squash, and sweet potatoes have some of the highest levels of fiber. 

Antioxidants protect the membrane of the intestinal cell and prevent free-radical cells from being created.  Eating for wellness will not only improve your performance, but will keep you out of the hospital in the future. 

Wednesday 110810

In 3:00 minutes, complete as many reps as possible of:

Row 20 calories, damper 5
30 Wall ball shots, 20#/14#
20 Toes-to-bar
30 Box jumps, 24"/20"
20 Sumo deadlift high pull, 105#/70#
30 Burpees
20 Push press, 135#/95#
100' Sled pull, 180#/120#

Rest 1:00, then complete as many reps as possible of the same chipper in 6:00

Post reps for both intervals to comments.

Pool sharks of a different variety, this last Saturday.....

So your CrossFit season has ended, now what do you do?  Do you sit around and add a little bit of chub?  Or, do you start your plan of attack for next year’s CrossFit season.  Let’s figure this our together shall we. 

1.  Sit down with a logbook and write down your goals for next year.  
--Qualify for regionals
--First muscle-up
--Bodyweight clean and jerk
--increased mobility
--eat strict paleo or zone for 90 days
--Qualify for the World Games

The only way you will commit to your goals is to have them written down to remind your self of what you are striving for, and consistently review/re-evaluate them. 

2.  Plan our your workout schedule. Is 3 days on, 1 day off working?  Do you need to vary some of your scheduling?  Daily WOD’s and specialty WOD’s such as Dogs and Cakes or Endurance will take you to those other pathways of CrossFit.   

3.  Reevaluate your nutrition.  As the season gets closer, maybe get more strict with your blocks and reduce the amounts of cheat meals that you indulge in.  Verve's next Nutrition Workshop will be Wednesday, August 24th @ 730pm, come join us!  

Take a look inside yourself......what goals do you have for yourself before the end of the year?

Tuesday 110809

In 2:00 minutes, reach a 1RM weighted chest-to-bar pull-up

In the next 2:00, reach a 1RM snatch

In the final 1:00 minute, farmer's carry 115#/75# in each hand as far as possible

Post results to comments.


This week's Fitness Photo Contest winners--Bess and BoLars!  They win $25 cash.
Here's their story..... 

"Hi guys!
BoLars and I spend a lot of days on the various rivers throughout the west. Typically, a multi-day river trip involves driving to a designated "put-in," rigging the raft with camping gear and food and alcohol for several days in a methodical way to secure all items in the event of carnage through the whitewater. Last weekend we did things a bit differently. The Gunnison Gorge is a spectacular section of class 3 and 4 whitewater, however, access inhibits or prohibits most from even attempting this section. Instead of driving to the put in, we had to hike 1.5 miles, down 1000 feet, several times with all of our weekend supplies on our back. This involves the raft, the oars, the frames, miscellaneous gear, food and lots of beer and liquor (& a little bit of potable water). 
The first picture is BoLars carrying the raft with part of the oars and frame on his back. Approximate weight. 250 lbs.

The second picture is a comparison of what he was carrying versus what I was carrying. Beer in the pack with the oars and the fly rod holder.

Third, well worth it! The canyon was amazing!

Fourth. The best way to entertain 20-30 somethings in a roadless canyon on a river..."Beer can reach..." Starting behind the line (i.e. paddle), you must reach the beer can as far as possible and then push yourself back up, behind the line. The kicker: only your hands may touch the sand beyond the line. Crossfit lingo= 1 handed pushup to standing. BoLars had an obvious height advantage, however, most people had difficulty returning to standing. Thanks to CF, not BoLars!

I know, it is more than 1 picture and more than 4 sentences. But I had to paint this beautiful picture of the benefits of Crossfit for you."  --Bess

  

 

Monday 110808

Four rounds for time:

5 Muscle-ups
10 Deficit deadlifts, 245#/165#
15 GHD sit-ups
Sprint

Sub for GHD sit-ups is 30 feet anchored AbMat sit-ups.  The sprints descend in length from 200yds to 50yds, by 50yds each round.

Post time to comments. 

Did you miss out on the spectacle called the "CrossFit World Games"???  Well, you are about to get a chance to go through the workouts that the competitors had to endure.  This week and next we will be doing the events tested to crown the fittest man and woman on earth.  Granted there won't be any beach or ocean water, but hey we will save that for another day.  What was your favorite CrossFit Games moment or memory? Post to comments.  

Check out this video of a fellow Verve athlete getting some air time here.

Sunday 110807

Power clean 3 - 3 - 3 - 3 - 3 reps

Post loads to comments.

Yep, some might confuse this with "exercise".

 

Saturday 110806

Three rounds for time:

Run 400m
21 Burpees
Swim 100m

The run will be completed on grass, but you should wear shoes to protect your feet.

Post time to comments.

 
Gives me the chills just watching it! 

Friday 110805

For time:

50 Box jumps, 24" (20")
40 Dumbell hang power cleans, 40# (25#) 
30 Toes to bar
20 Overhead squats, 135# (95#)
10 Muscle ups

Post time to comments. 

Jen Beck, getting her mountain bike on at Monarch Crest.

Our very own Tiffany has started a blog, check it out here: A beautiful blog by a beautiful girl. I have a feeling many of you, myself included, will relate to her journey.  We love you Tiff. 

Thursday 110804

10 - 9 - 8 - 7 ...

Sumodeadlift High Pull, 95# (65#)
Ring Dips
200m Run

Post time to comments. 

 

Cruz pulling some serious weight.

A common slogan that gets echoed across the CrossFit community is, "It doesn't have to be fun to be fun."  Would you agree with that?  It takes a special type of person to come in expecting a total beat down and to walk away with a smile on your face, looking forward to tomorrow.  We promise you one thing: today you're "Stronger than yesterday."     

Wednesday 110803

Three rounds for time:

50 AbMat sit-ups
10 Sotts presses, 75#/55#

Post time to comments.

K-star, upwardly mobile and handsome.

Addressing Your Pitfalls in the Sotts Press

The Sotts press is a movement that punishes poor flexibility.  It requires solid body positioning in the bottom of a squat, especially an upright torso.  This position translates into dozens of movements ranging from a front squat to a snatch, but is magnified in the Sotts press because of the actual press.  

If you find that when you perform this movement you are unable to keep your eyes and chest up while in the bottom of the squat, it's worthwhile to begin addressing the reasons why you are incapable.  Is it because you have a lack of strength in your midsection, your abdomen, obliques, and erectors?  Or is it because your psoas, one of the hip flexors that runs from your lumbar spine to your femurs, is soooo tight that it pulls your chest down? Or is it potentially a lack of flexibility in your overhead position that prevents you from performing this movment easily?

Whatever the case may be, don't blame the press for your inability to enjoy this delightful movement... try to figure out what's preventing your smile from shining through. Chances are, if you address your pitfalls in the Sotts press, you'll enjoy other overhead movments more as well. It's a constant struggle to improve at your weaknesses - don't ever give up!

Tuesday 110802

For total reps:

1:00 min Double-Unders
2:00 min Wall Ball Shots, 20# (14#)
3:00 min Legless Rope Climbs
2:00 min Wall Ball Shots, 20# (14#)
1:00 min Double-Unders

Post reps to comments.

Jordan still has plenty left in the tank for burpees! 

This week's Fitness Photo Contest winner is Jordan--who wins $25 cash!

"Completing the Tough Mudder in Wisconsin was my first taste of what I consider an “extended race”.  After hearing so many varied experiences of the event, I was nervous that it would be too hard or too long.  This was also my first true test of my “crossfitness” since starting at CrossFit Verve.  It went very well, I had a ton of fun, and I even had some juice left for a few burpees at the end.  My point is… crossfit is working for me!" 

Swimming Workshop and WOD reminder--This Saturday, August 6th.  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 and come cool off in the water and have some fun with us!

Wanna put your fitness to work in the beautiful outdoors?  A Verve group is getting together to summit Longs Peak this Sunday, August 7th.  The trip will leave at approx 1am Sunday morning, and following the hike and summit fun, they are planning on going tubing in Boulder Creek.  If you are interested, contact Anna--number is on the board at Verve.