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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.
That's right it's Christmas Eve, come get some!
"Twelve Days of Christmas"
1 Snatch, 95#/65#
2 Pistols
3 Handstand push-ups
4 Burpees
5 Pull-ups
6 Wall ball shots, 20#/14#
7 Kettlebell swings, 24kg/16kg
8 Push-ups
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.
Oh Yay, that's right!
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
Bench press
Rest ~60 seconds between sets:
Post loads to comments.
Bolars and Bess wishing you a happy holidays.
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.
Small Goals.
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:
400m Run
21 Deadlift, 155# (105#)
Post rounds to comments.
Kyle driving through Eva!
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.
Jesse solving the problem of a leaky roof.
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!
"Wood"
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
Post total time to comments.
Lindsey's not scared of heights and having fun doing it.
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?
Back Squat
3 - 3 - 3 - 3 - 3
Post loads to comments.
"Kick, swoop, step + knees to elbows" and up the rope you go!
"Eva"
Five rounds for time of:
800m Run
30 Kettlebell swing, 72# (53#)
30 Pull-ups
Post time to comments.
Welcome Kristi! We are glad you've made Verve your home.
Five Rounds, As Many Reps as Possible:
:30 Strict pull-up
:30 Rest
:30 Strict handstand push-ups
:30 Rest
:30 GHD sit-ups
:30 Rest
:30 Squats
:30 Rest
Post reps to comments.
Mike-one of many rope-climbing maniacs-at Verve!
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!
Complete as many rounds as possible in 20 minutes of:
250m Row
25 Push-ups
Post rounds completed to comments.
Karim, strong and determined.
Do you have a friend or family member that hears you chatting about CrossFit all the time? Do they give you weird looks when you talk about "snatching," ask why you no longer eat the donuts everyday, or wonder how you've gotten so svelt and buff during the holiday season while most people are doing the opposite? Well, this weekend brings another opportunity for them to come in and enjoy our Free Intro Class on Saturday at 11am. Remember, we no longer allow drop-ins during other class-times unless you are an experienced CrossFitter.
They can sign up for free on MBO here, and you can join them. Do they think they need to "get in shape" before starting CrossFit? Let them come in and enjoy a workout specifically scaled for them, they can meet some of our fabulous training staff, see our facility, and enjoy our community. This is a chance for you to share what you love and what keeps you healthy--so do it!
Our next Foundations Program will begin January 10th and run through January 30th on Monday, Tuesday and Thursday evenings at 730pm for a total of 9 classes.
Remember if you refer someone and they join, you get your next month at 50% off!
1 - 1 - 1 - 1 - 1 - 1 - 1
Clean and Jerk
Post loads to comments.
Cheresa and Charlie loving the new CrossFit Mom's class.
How do I increase my fat metabolism?
Perhaps the most dangerous and toxic substance that we put in our bodies on a routine basis is sugar and high glycemic carbohydrates (which convert rapidly to sugar when they are digested).
The average American eats about 21 teaspoons of sugar a day or over 3X the amount recommended by the new heart disease guidelines not including high glycemic carbohydrates. It is easy to reach 21 teaspoons of sugar. A 12 oz can of regular soda contains 8 to 10 teaspoons of sugar. Virtually all processed foods contain significant amount of sugars. Also most whey protein products contain significant sugar and high glycemic carbohydrates. These additives are empty calories, spike insulin and add no real nutrient value.
The rapid absorption of sugar causes a massive release of insulin. Insulin causes fat metabolism to cease and fat storage to commence. Insulin increases cholesterol synthesis in the liver and raises cholesterol levels, particularly bad cholesterol (LDL Cholesterol). Insulin increases inflammation. The constant presence of insulin in our blood leads to insulin insensitivity and this leads to high blood levels of sugar and a state of diabetes, vascular, kidney disease, heart diseases and neurodegenerative diseases. All of these bad events from ingesting too much sugar! If you control sugar intake, you will without question improve your health.
Sugar also induces inflammation via a process called glycation or sometimes referred to as non enzymatic glycosylation. This process is the chemical linking of a sugar molecule to a protein molecule, and this union induces inflammation. This process is also called AGE (Advanced Glycation Endproduct). These sugar-protein products contribute to a variety of diseases such as diabetes (hemoglobin glycation results in increased levels of glucose binding to hemoglobin (Hb A1c levels correlate with diabetes), cancer, and even retinal dysfunction. Collagen cross linking is the result of high blood levels of glucose. Collagen leads to loss to tissue elasticity and aging. Wrinkles and dark spots under the eye are outward examples of collagen cross linking. In this case cross linking pulls the collagen together in lines resulting in wrinkles.
From a nutrition point of viewpoint, avoid high glycemic products such as all sugars, and simple carbohydrates including most grains which also affect insulin levels. By maintaining low sugar levels one induces fat metabolism as a source of fuel. The body will switch to fat metabolism in the absence of sugar. However, the re-introduction of sugar will instantly result in the shutting down of fat metabolism.
-Reposted from Stronger Faster Healthier
TONIGHT - Verve is hosting a nutrition lecture and discussion. Come one, Come all at 7:35pm! Free to the public.
Five rounds for time and practice of:
5 Hanging ring extensions (right arm + left arm = 1)
5 Forward rolls
5 Backward rolls
45 pound Sots press, 10 reps
Post time and thoughts to comments.
Breaux strong and in the zone on her box squats.
By now you all should have received your Verve newsletter with great info and exciting news, such as the new Verve gear that will be here in time for you to finish your gift shopping (think December 18th so you have time to gift wrap.) Thanks to Jake for more amazing design work! Every person in your life deserves good health and fun fitness, don't they deserve some new Verve apparel to sport too?
Orders can be made through MBO here. The 10 General Physical Skills hoodie is unisex sizing, and has embroidery on the front and back.
Remember to fill out your survey in the newsletter to be entered to win a free new Verve hoodie! The new t-shirts are both Men's and Women's sizing in the American Apparel blend we all love so much.
Get them while they last!
Also, post your thoughts on the holiday extravaganza to comments.
For time:
10k run
or 10 rounds of 1000m run
or 100 rounds of 100m run
Post time to comments.
Leah with her serious face in front squats.
Sunday's WOD is a single class at 10am at Washington Park. Meet up at the boathouse for a beautiful run and enjoy Colorado today. See you there! Back to Verve Monday.
Three rounds for time:
400m run
21 Med ball tuck jumps
12 Grasshoppers (right + left = 1)
Run is with your med ball.
Post time to comments.
Dean-we are glad you've joined us, but where the heck is your wife?
Saturday's WOD is a single class at 9am at our old stomping grounds at Commons Park. Meet us at 18th and Little Raven, see map below.
Come enjoy the sunshine and your fellow athletes, have some fun and sweat, then recover today so you can make it in to the HOLIDAY EXTRAVAGANZA TONIGHT AT 7PM.
Remember that we'll provide the food, drinks, and fun.....just bring yourself!
SEE YOU THERE!
Three Rounds, Each Round For Time:
300m Row
20 Front squats, 170# (110#)
20 Dips
Rest as needed in between rounds.
Post each rounds time to comments.
Tim focused on barbell rows while MC sneaks in the office.
Here's a delicious dinner idea from Health-Bent. When you're craving a sorta upside down dinner, make some Fried Egg Chorizo Burgers with Carmelized Onions. A real hit at the firehouse for sure. Easy paleo/zone all the way baby!
Ingredients
Preparation
Set your oven to 400ºF.
In a large bowl combine the beef and chorizo. Mix well with your hands. Patty the meat into as many burgers as you’d like. Measure out your blocks needed per burger here, for example: 2oz beef + 1.5oz chorizo = 3P burger (sans egg of course).
Place the burgers on a pan (or grill them) and s&p them. Continue to bake until the burgers are medium to well, whatever you like best. Cooking times are going to depend on the thickness of your burger, so check them.
Use your bacon grease, over medium-low heat, and saute the onions until they’ve developed a nice carmel color–this may take a while, so if you’re in a hurry, crank up the heat and get the onions charred and crispy.
Fry the egg to your liking in the same pan you used to caramelize the onions. Sunny side up, over easy, over hard, doesn’t matter to us–though we enjoyed a runny egg yolk, as it made a nice ‘sauce’.
To serve, top with sliced tomatoes, avocado, a squeeze of lime juice and a fried egg.
Add in a steamer bag of veggies or a big fresh salad of greens to get your delicious carbohydrates and enjoy!
Remember, Saturday 9am WOD at Commons Park.
Sunday 10am WOD at Washington Park! Check the website for more specifics.
See you at the Verve Holiday Extravaganza Saturday at 7pm!
20 Rep Max
Back Squat
Followed by:
5 X 3 Speed Deadlifts
3 X 8 Bulgarian split squats
3 X 8 Glute ham raises
Post load to comments.
Mary Catherine with hips open at the top of her box jump. Welcome to Verve!
So, here it is Wednesday night and you all are probably already looking forward to the weekend. Maybe you're thinking, "Hey, what kind of cool/fun/legal trouble can I get myself into this weekend?"
Inquiring minds want to know and plan accordingly... CrossFit Verve is hosting the amazing Carl Paoli this weekend for his Freestyle Connections Gymnastics Seminar on Saturday and Sunday. So this affords you the opportunity to enjoy the beautiful sun-filled weather in Denver with Outside WODs on both days this weekend.
Saturday's WOD: WOD at 9am, located at our old stomping grounds at Commons Park. Sign up on MBO and meet at 18th & Little Raven.
Sunday's WOD: WOD at 10am, but we'll take you south for some new scenery, to Washington Park. Sign up on MBO and meet at the boathouse.
Also, don't forget about the infamous CrossFit Verve Holiday Extravaganza happening at your very own Verve on Saturday evening. Festivities will begin at 7pm. The PaleoWagon will be providing a delicious dinner, so come hungry! Beverages, dessert all provided. We look forward to seeing all your smiling faces there. Dress is casual, bring your family and be ready to have a blast.
Sumo suits, Giant Jenga, Bungee Runs, Bouncer Twister, and a giant Velcro Wall. Let's see your superpowers on Saturday night, Ververs!
3 - 3 - 3 - 3 - 3
Hang power snatch
Post loads to comments.
It's like a flock of seagulls.
Fun With The GHD
The glute ham raise is not new movement. Rather, it’s been used for decades to build strength throughout the posterior chain of muscles and specifically the hamstrings. Because so many movements require strength and control of the posterior chain of muscles (deads, squats, cleans, snatches, jumping, running, rowing…), it’s worth investing a little extra time on the GHD and learning about your backside.
It would be wise to start by first developing a capacity with the hip extension and the back extension. Because the glute ham raise requires you to maintain midline stability by engaging the abdominals and erectors of the back, it might also behoove you to develop a capacity with the AbMat or GHD sit-up. If you are rocking perfect hip extensions and are more than capable with the other recommended movements, lay it out and let ‘er rip.
I recommend starting with the “buddy sub”. Utilizing a super friend with the glut ham raise allows an athlete to effectively decrease the load on the hammier. Feather your hands as you advance. Awkward, yet awesome. If you lack friends try the hip extension/glute ham raise or the drop knee method. Each of these options are significantly easier than the full meal deal. Start there and work towards building the strength needed to perform the movement properly. There are other options, like bending the hip for the durations of the movement, but these will do as a start.
When, how often, and in what volume should you do glute ham raises? Well, start with a couple of times a week doing 5×3 reps with a scaled option. Build the reps over five sets until you are able to perform 6-8 reps for 5 sets. Then try the progression over again with a more difficult option. The glute ham raise is used best after the meat and potatoes of your workout are completed, while you’re somewhere between warmed-up and a little fatigued. I like finishing the day with glute ham raises and a little mobility.
"Santora"
Three rounds for reps of:
1:00 Squat cleans, 155# (105#)
1:00 20' Shuttle sprints (20' forward + 20' backwards = 1 rep)
1:00 Deadlifts, 245# (165#)
1:00 Burpees
1:00 Jerks, 155# (105#)
1:00 Rest
Post total reps to comments.
Great people getting fitter.
A Rant worth reading - By one of your coaches Emmalee
So I was on shift at the firehouse recently and we got into a discussion on food. By discussion I mean people were getting satisfaction out of attempting to get me to fall off the "health wagon" and onto the “Crap Food Dump Truck”, which quickly turns into the "Spirals out of control Semi”
It started like this, one of my Chiefs came in and informed me that he got my officer to eat a donut. I replied simply “Oh really, I love donuts too!”. He came back with “Yeah Mr. Health Guy ate a donut, I can’t believe he ate one, I got him to eat a donut, what do you think about that?!” I told my chief we are humans, the problem is we will eat it them. That is why we try to not have that crap around the station. It’s not that I don’t like donuts and I have this magic switch that just can tune them out, I have to physically not be around them. My officer is notorious for throwing crappy food away (brand new cartons of ice cream) for this very reason. Our station at one point shared a fridge, freezer and cabinet space with all three shifts. We would come in for our shift and for the first 10 minutes we would throw away ice cream, chips, cookies, pastries, and breads that were left over from the shift before us just so we weren’t tempted to eat the crappy stuff left behind.
As it turns out that’s just what they want, they want other people to eat like they do. If people ask us about our paleo style diet we inform them, we give them info, websites, and recipes to enjoy and generally don’t push it on them. So, how come the other side is more pushy than informative? How come they don’t provide me the research done on why I should eat donuts or cookies daily? Let’s be real if there were legit data that says a cookie a day will keep the doctor away I would consume them daily without complaint.
Back to the famous words of “I can’t believe I got him to eat a donut”. Later when I told my officer what the Chief has said, he respond with this “ So what next, I can’t believe I got this guy to go into a fire without an air pack on?” “I can’t believe I got this guy to drive all day without his seat belt on?” “I can’t believe this guy started an IV without gloves on?” “I can’t believe I tricked this guy into diabetes?” “Oh, man I can’t believe I got that guy to smoke a cigarette.” ”I can’t believe I got this dude to sit around all day and not work out”. One thought comes to mind; who wins in any of these situations? The guy that’s putting a life on the line by presenting these idiotic challenges or the guy acting on them?
Where is the line drawn, crappy food does as much damage to ones body as a cigarette can. Food is similar to the air pack that I must wear in hazardous conditions, it is vital to my survival, food is an essential need of this temple! Do you think this Chief of mine would put Carbon Monoxide into my pack instead of air for me to breath and operate from? Then why does he feel the need to try and leave crap food around the station that will over time cause me lifelong problems that I won’t be able to escape?
If you want to eat crappy food and feel good about bringing others down with you, that’s all on you. But just know that I get satisfaction watching your sad little face as I decline the donuts you have set in front of me after you have already eaten three or four yourself. I enjoy seeing your puzzled envious face when I explain to you why I eat what I eat, and why I chose to live like I do. So lucky for me, I choose to be strong, I will prove to you that I am stronger than that box of donuts that you leave on the counter, or your cookie cake that you want to leave behind, because I will not eat from the garbage and within the first 3 minutes of our shift that’s where it’s going.
Passionately:
One who will live long, happy and healthy, diabetes free
Each for time:
Row 2000m
Row 1000m
Row 500m
Rest as needed between efforts.
Post times to comments.
Edie keeping good form during 200 double unders.
"Nutts"
For time:
10 Handstand push-ups
15 Deadlifts, 250# (170#)
25 Box jumps, 30" (24")
50 Pull-ups
100 Wallball shots, 20# (14#)
200 Double-unders
Run 400 meters with a 45lb plate (25#)
Post time to comments.
Congratulations to Angie and Beau on their recent marriage. What a good-looking pair!
Three rounds, 15-12-and 9 reps, for time of:
Barbell Thrusters, 135# (95#)
Weighted pull-ups, 45# (30#)
Post time to comments.
This blurb and picture was found in a popular magazine seen by millions of people every day....what is happening to our society?! Maybe Cameron and her agents need to read this post from CrossFit Lisbeth, entitled "One Woman's Request."
"Don’t be nice to me. Not here, not in the gym. Not just because I’m a woman. You can be nice to me in the bar, on the street, in the library, at home. But in the gym I’m no longer your baby, your honey, or your sweetheart. I’m a woman in a CrossFit gym and I’m here to kick ass, not show mine.
In the gym, I’m about performance, not popularity. I’m about achievement, not appearance. I’m about strength, not sex.
Do you get that? Whether you’re my workout partner, my friend, my lover, or my coach, don’t suggest that I go easier, lighter, or with less fortitude than that of which I am capable. You’re not doing me any favors.
The gym is not a place to protect women, nor is it a place to worship them, but it is a place to exalt them. We could grow so much here. Help us to do so.
Help us to elevate ourselves by ourselves. Forget gallantry and remember weights. If our form is good on practice lifts, urge us to go heavier. Please. We often underestimate ourselves. That’s the difference between men and women in the gym. Most men overestimate what they can do, while most women underestimate what they can do. That’s where you can help us most when it comes time for the WOD. That’s where we really need you. Take that bravado and lend us a little. Tell us to go heavier, go faster, get meaner. We’ll look dismissive but we’ll take your words to heart. We will go heavier, go faster, and get meaner – at least with the weights.
Don’t baby us. Not in the gym. Not in words and not in demeanor. If you’re my coach, don’t you dare set out one WOD for the men and one WOD for the women. If my form is good, don’t you dare keep me at a light weight for months or years. Don’t you dare underestimate what my weight should be on the bar. I should know. I’m the one lifting it. And if I let you keep me down, then shame on me too.
My words may sound angry, but I am not. I am resolved. I want to be strong and to grow stronger. I just need your help in not giving me help. I need to stand on my own. Let me do that. Don’t be nice to me. Thank you."
What are your thoughts?
