Tuesday 140930

Shoulder Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5

Post to BTWB and Compare to 140120

 Tuesday 140930

From the Wall Street Journal over the weekend. 

I know we have a lot of runners at Verve and we run quite often in our daily workouts.  According to a study, and featured in the WSJ over the weekend, runners are 50% more likely to sustain an injury that interrupts their training and that number goes as high as 90% when you look at runners that run distances as long as marathons.  It’s not running that causes the injury, but rather the way people run.  Sound familiar?  We stress this all the time in our running skill sessions and while we are doing drills before running based workouts.  

Runners today are using “Gait Analysis” to better understand what about their running is causing or could lead to injury.  This 1- 2 hour test, which includes about 20 minutes of running on a treadmill, has done more for diagnosing injury and potential injury than any of the old remedies, which included surgeries to correct what were thought to be the cause of pain and injury.

The overwhelming theme for most avid runners has to do with stride length.  Striding too far can lead to added pressure on the joints which leads to injury and pain.  With proper mechanics, running can be very beneficial.  For years doctors held that as good as running is for your heart it was just as bad for your joints and bones.  5 years ago the sentiments began to change.  Runners joints and bones are healthier than average and are less likely to need joint replacement or experience arthritis. 

If you are experiencing or have experienced issues with running, take a look at the above picture with common issues that affect runners.  Perhaps you’ll see something that you’ve experienced.  Running is great for us, provided we focus on the mechanics.  Check out the full article by clicking HERE.

Reminder: EOD 130 Memorial WOD, Saturday October 4.  Free classes, 1.5 hours long at 9AM and 10:30AM.  This WOD is being used to raise money for the EOD Warrior Foundation. It is a partner workout. You can register for the WOD by clicking here, registration is $50 and includes a t-shirt. For additional information on the foundation click here.

Monday 140929

For time:
50 Push-ups
Row 1000 meters
30 Push-ups
Row 1000 meters
20 Push-ups

Post time to BTW.

poster 475x734 Monday 140929

EOD 130 Memorial WOD Is This Saturday!

Stretching Doesn’t Work?? #whatsupwiththat 

You know the conventional wisdom when it comes to stretching – stretch more and stretch for longer and your tissue will change.

Right?

Well, maybe.

If that’s what you’re doing, and it’s working (meaning your mostly injury free and your range of motion is improving), then keep doing what your doing.

But, if you’ve been following that dogma for a while with little or no improvements, maybe it’s time to re-think your stretching routine.

I came across a very interesting read over the weekend. Brooke Thomas put together a great primer on stretching that you should spend a few minutes of your day reading. As it turns out, according to the author, “we are not lumps of clay that can be molded by persistently tugging on things – this is because our nervous system is running the show.” This means that sitting there and tugging on your limbs trying to effect change without any concern for what your nervous system is doing isn’t actually helping you!

Check out the entire article by clicking here.

The big takeaway for me was this – instead of stretching only during your “workout” time, add in some lighter, more frequent stretching throughout the day, and make sure to BREATHE!

————————————-

Upcoming  Events:

  • Gymnastics Skills Clinic with Zink on Monday, September 29 at 5PM.  Sign up on MBO.
  • Muscle-up Skills Clinic with Eric  on Wednesday, October 1 at 7:30AM.  Sign up on MBO. 
  • Next Free Community WOD is Saturday, October 4 at 8AM.  Next Foundations Program begins Monday, October 6 at 7PM.  Email us at info@crossfitverve.com to get signed up or with questions.
  • EOD 130 Memorial WOD, Saturday October 4.  Free classes, 1.5 hours long at 9AM and 10:30AM.  This WOD is being used to raise money for the EOD Warrior Foundation. It is a partner workout. You can register for the WOD by clicking here, registration is $50 and includes a t-shirt. For additional information on the foundation click here
  • Interested in the Verve Competition Crew classes to attack your weaknesses and get ready for some local comps or the 2015 Open?  Email AnnaM@crossfitverve.com with questions or to sign up.  Next mesocycle begins Monday, October 6.
  • Crossover Symmetry Clinic with Colby on Wednesday, October 8 at 5PM.  Sign up on MBO.

Sunday 140928

For time:
5 rope climbs 15′
5 Clean and jerks 95#(65#)
4 rope climbs
4 Clean and jerks 115#(75#)
3 Rope climbs
3 Clean and Jerks 135#(95#)
2 Rope climbs
2 Clean and jerks 185#(115#)
1 Rope climb
1 Clean and jerk 205#(125#)

Post time to comments or BTW

 

IMG 0233 475x316 Sunday 140928

Reese showing us a perfect hollow body during her 100 Push-ups

It is officially FALL!!!

This means fuzzy boots, great scarves, leaves changing, and A GREAT TIME FOR SOUPS!!  Here is a great recipe courtesy of this website.  If you can’t seem to remember to start a crock pot in the morning; this one only takes ~3 hours.

Easy Chicken Stew
Zone: 15 blocks (5 x 3 block meals) ****That’s one whole week of lunch or dinner!!****
Ingredients:
700g passata (pureed tomatoes) (7C) – check the ingredients say 100% tomatoes, most have additives
350g turnip (2.5 C)
115g tomato (1/2C)
132g celery (1/2C)
138g mushrooms (1/2C)
94g carrot (1C)
405g zucchini (1.5C)
120g onion (1.5C)
450g chicken (15P)
5 tsp/25ml olive oil (15F)
few cloves garlic (I use 3 or 4, but I love garlic)
Rosemary, italian herbs, salt, pepper

Cut everything into small pieces, about 1.5cm cubes as a guide.
Cook garlic and onion in olive oil on a medium heat until onion starts to go see through
Add chicken and cook on a medium heat until sides turn white (does need to be cooked all the way through).
Add vegetables and passata and add water so that it just covers the veggies (doesn’t matter if a few veggies are sticking out, these will condense as stew cooks).
Bring to the boil with the lid on, then simmer for an hour, stirring every 15 minutes
After 1 hour take lid off and continue to simmer, stirring occasionally. Do this until mixture gets really thick, it should take between 1 – 2 hours. You can add salt, pepper and a bit of rosemary or italian herbs for taste.
Portion out and store/serve.

 

Saturday 140927

Off-site WODs today at Commons Park. 

As many rounds as possible in 15 minutes:

100m Broad jumps
100m Walking lunge steps
100m Bear crawl
100m Handstand walk
100m Sprint backwards

Post time to comments and BTW.

IMG 0285 475x712 Saturday 140927

Paul and Jaimee synchronizing DB snatches.

 Aerobic Capacity Seminar with Chris Hinshaw is Saturday September 27th, 9am-5pm. Register at www.aerobiccapacity.com.

Otherwise, meet us for off-site WODs at Commons Park.  We’ll be at the corner of 18th and Little Raven, having fun at 9AM and 10AM.  Get your WOD and enjoy the park afterwards on a beautiful weekend!

Upcoming  Events:

  • Gymnastics Skills Clinic with Zink on Monday, September 29 at 5PM.  Sign up on MBO.
  • Muscle-up Skills Clinic with Eric  on Wednesday, October 1 at 7:30AM.  Sign up on MBO. 
  • Next Free Community WOD is Saturday, October 4 at 8AM.  Next Foundations Program begins Monday, October 6 at 7PM.  Email us at info@crossfitverve.com to get signed up or with questions.
  • EOD 130 Memorial WOD, Saturday October 4.  Free classes, 1.5 hours long at 9AM and 10:30AM.  This WOD is being used to raise money for the EOD Warrior Foundation. It is a partner workout. You can register for the WOD by clicking here, registration is $50 and includes a t-shirt. For additional information on the foundation click here
  • Interested in the Verve Competition Crew classes to attack your weaknesses and get ready for some local comps or the 2015 Open?  Email AnnaM@crossfitverve.com with questions or to sign up.  Next mesocycle begins Monday, October 6.
  • Crossover Symmetry Clinic with Colby on Wednesday, October 8 at 5PM.  Sign up on MBO.

Friday 140925

Bench Press 3-3-3-3-3

then

2 x 20 reps @ 40% of 3 RM
as soon as finish 20 reps, hold chin over bar for 30 seconds accumulation

Post load to comments or BTW

IMG 0169 475x712 Friday 140925

Friends that mobilize together…Gina and Carmen showing their friendship through mobility!

 

MOBILITY WEEK 2: CALVES

#1 – SNEAKY SNEAK MOBILITY CHALLENGE - The goal is to accumulate 10 minutes per calf simply doing some heel chord stretching.  Do this stretch in 1 minute increments per calf so you don’t get bored.  You can do this stretching anywhere, the office, your house, grocery store:), and of course the gym.  All you will do is find a slightly elevated surface, stick the ball of your foot on it, and do some static heel chord stretching.  THE KEY is to make sure your ankle does not cave in, that you aggressively drive your knee out.  If that ankle starts to cave in, you are not stretching your calf anymore, just looking crazy at the grocery store.

#2 –  Lacrosse Ball Calf Mash – Grab yourself a lacrosse ball and a seat on the floor.  Cross one leg over the other and begin to mash the ball in the area right below the tibia. Once you find a sticky point, do some ankle rotations and bend/flax your ankle. Do this for about 2 minutes on each calf.  Watch the video below for a better explanation.


#3 – Barbell Calf Mash – This is also included in the video above.  Grab yourself a barbell and 2 plates (weight does not matter) and load the bar.  Now you will just lay one calf across the bar, cross the other leg over and reach forward to grab the bar.  With your hands, roll the bar slowly up the calf.  If you find some pain (shouldn’t be hard to find), do some ankle rolls and toe flicks to loosen up that tissue!! THIS ONE IS AWESOME but do not do it before a workout, save this for after or a rest day.

#4 – VooDoo Floss that Ham Hock – The voodoo band is a brilliant innovation in mobility!!  You can voodoo band nearly any limb on your body.  For the calf, you will start wrapping the band at the bottom of the meaty part of your calf and wrap up towards your knee.  Do not wrap your knee, just keep it right below your knee.  The band should be pulled at about 50% tension and each wrap should cover 50% of the previous wrap.  Once the calf is wrapped, find an elevated surface and do about 20 calf raises, focusing on putting the most pressure on the wrapped calf.  Do the same to the other side.  CAUTION:  If you feel numbness or tingling, unwrap right away!  We don’t want to mess with the nervous system.

VERVE UPDATES:

-VERVE LADIES NIGHT TONIGHT!!  Come to the Infinite Monkey Theorem anytime after 5:30pm.  We have the social table reserved!

-Workouts offsite tomorrow @ 9am and 10am.  They will be a Riverfront Park at 19th and Little Raven.

-EOD Fundraiser next Saturday!!  All are welcome, we just ask a small donation in lieu of a drop-in fee.  To learn more about the cause that is near and dear to some of our members’ hearts, go here.

Thursday 140925

For time:
Run 800 Meters
21 R Arm DB Snatch 40#(25#)
21 L Arm DB Snatch 40#(25#)
Run 600 Meters
30 DB Hang Power Cleans 40#(25#)
Run 400 Meters
18 DB Clusters 40#(25#)

Post times to comments and BTWB

Nick 475x356 Thursday 140925

Nick Wilson, 1 of the 130 EOD Techs that have lost their lives since 9/11.

 

Saturday October 4th Verve will be hosting the EOD 130 Memorial WOD. This WOD was brought to our attention by a Verve athlete. When he emailed asking if we would host, he attached a letter I would like to share: 

The WOD is named after the 130 EOD Techs that have lost their lives since 9/11. This WOD has particular meaning for me because several of my friends are on that list. I don’t want to take up too much time relaying old stories, but perhaps one story will help set the context.

Nick Wilson and I were friends and teammates operating in a 3-man team in and around Fallujah. Our primary responsibilities were disarming IEDs (Improvised Explosive Devices), conducting post blast analyses, destroying weapons so that they couldn’t be used against American and allied troops, and going out on raids when requested by a “shooter” unit to disarm booby traps. On February 12, 2006 Nick, Jason, and I responded to an IED on Route Iron that had been called in by an infantry unit. After neutralizing the primary device, Nick found a wire running off into the distance that could potentially have been connected to another IED. With 1 man trailing him for security purposes, Nick began tracing the wire into a field to ensure that no further threat remained. The type of wire that was used was incredibly thin and difficult to see. As Nick approached a berm, he temporarily lost sight of the wire with the changing angle of the sun. At that moment Nick spotted 2″ of antenna sticking out of the ground. As it turned out, the wire running into the field was simply a decoy, and the real threat was 2 remotely controlled IEDs that had been buried in the berm. Being too close to back out in time and concerned for the safety of the shooter that had trailed him, Nick attacked the IED that he had spotted (one would remain intact and have to be disarmed by another team member). As he was reaching down to try to disarm the device, the trigger man detonated the IED killing Nick instantly.

My intent in telling this story is not to glorify war because it is a horrendous experience. Additionally, I do not intend to drape us with sorrow and grief. I intend for this to serve as a celebration and affirmation of life. Nick was a little guy who didn’t look like much, but he was courageous and daring beyond measure. He was always the first in the fight and rolled with the heart of lion. Beyond that he was amazingly creative and inventive and loved to laugh. He would teach me and the other new guys in a way that forced us to experience things for ourselves, which made us better in the end.

There are times when you can only gauge the impact of something when you experience its absence. When we called Nick’s wife and heard her screams, we knew how much joy and light had been taken out of her life. Still, I know for a fact that Nick would have made the same choices over again if he had to do it over. He was the type of person who thought not of himself, only of those he could protect. If he were here today, he sure as shit would not be doing a WOD, haha, but he would find a bond of spirit with those who give all they have to be better tomorrow than they are today. He was never out of the fight, and I am deeply honored to have been his friend. NICK WILSON; KIA 12 FEB 06; ROUTE IRON; FALLUJAH, IRAQ.”

This WOD is being used to raise money for the EOD Warrior Foundation. It is a partner workout. You can register for the WOD by clicking here, registration is $50 and includes a t-shirt. For additional information on the foundation click here. You may register family and friends, remember CrossFit is infinitely scaleable, please be sure to sign up on MBO as well.

poster 475x734 Thursday 140925

EOD 130 Memorial WOD

Wednesday 140924

“Angie”

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Post time to comments and BTW.

Compare to 121104.

IMG 0223 475x712 Wednesday 140924

Sarah after the Fun/Suck cycle Monday.

This Thursday, September 25th, Verve is hosting approximately 40 out of town guests for a special WOD at 6:30am. The workout during this class time will be different from the posted WOD. The hour is still open to all Verve athletes, we will have additional trainers on hand for the large group. Come join in the fun bright and early.

IMG 0225 200x300 Wednesday 140924

The picture above is a throwback to ol’ Verve member Ben Freedman who moved across the country and we miss dearly.  His theory of CrossFit was this Fun/Suck Cycle and I love it!  Some workouts spend more time on one end or the other, but every WOD is an opportunity to work through the cycle.  Sometimes you see a workout filled with your favorite movements and say “woohoo, it’s gonna be awesome.”  Other times it may seem all “suck.”

The good news is CrossFit lets us practice suffering.  Not working through an injury or anything of that nature, but practicing being uncomfortable for a time and know that we will live through it.  That intensity and practice is what gets our intended results both in our bodies and in our mental/emotional state.  We learn that even though our brain may say, “Stop!” our bodies can keep going farther than we think.  Verve is a safe place with coaches who know your body and capabilities, we can practice pushing those limits.  Every WOD is an opportunity to trust in our training and test our bodies while building some mental toughness.  

I also look at it like an opportunity to find the Fun part, which sometimes is a challenge in itself.  Maybe it’s a movement or part of the WOD (no, not just the END!)  Or I often say, “Okay, how can I scale or modify this workout to make sure I’m aligning the results with my intended goals for fitness?”  That may mean a goal is unbroken sets on something, or certain pacing on a row/run.  Logging workouts and walking through the doors mean I get the opportunity to test out a previous gameplan  and improve on it.  Today’s benchmark WOD is a perfect opportunity for this theory.  

Seek out the fun, and work through the suck.  
What is your fun and suck part of the cycle today?

Tuesday 140922

5 Rounds for time of
5 Power cleans 135#(95#)
5 Push jerk 135#(95#)
30 Double unders

Post time to BTWB

IMG 0229 475x316 Tuesday 140922

Lamar getting the mental game ready before the physical starts.

When you hear testosterone what comes to mind?  Probably old school weightlifting videos or maybe that after school movie that Ben Affleck was in.  Remember that one?  He was taking steroids as a high school student.  It was a little over the top but it’s the first thing that comes to mind when I hear testosterone.  Well I wanted to do more research on the topic and came across a great article that gave me more insight into testosterone, what it’s good for, and how to balance it naturally.

If you are a man or a woman testosterone is one of the important hormones for good body composition. You need to have it in balance with other hormones such as cortisol  and insulin of course.  So how do we do this?  

Three nutrients you want to make sure you are not deficient in are; Vitamin D, Magnesium, and Zinc.

Low Vitamin D levels can lead to more body fat, less strength, risk of bone fracture, low testosterone levels and many more problems.  Take advantage of the sun folks, Vitamin D for free!

Magnesium deficiency is another item linked to low testosterone levels.  Magnesium helps vitamin D activity, improves sleep, and aids in proper insulin health.  Magnesium is important to us in the gyms as well as it is used for muscle contractions.

Zinc deficiency leads to aromatization of testosterone into estrogen.  It’s also a potent antioxidant that helps protect your organs and help them function normally.  

Once you have these in order focus on reducing stress.  High levels of stress can lead to high levels of cortisol.  Cortisol and testosterone are enemies and counter act each other.  Sleep is also important.  Make sure you are sleep deprived as lack of sleep can lead to low testosterone, high cortisol, and bad insulin health.

Diet is another important item to improve balance in hormones.  Eat a high protein, high fat diet with a meal frequency that doesn’t leave you feeling hungry.  If your blood sugar is elevated your testosterone levels will be temporarily reduced. Repeated spikes in blood sugar will lead to low testosterone levels.  In a study of males with normal insulin levels, they had a 25 percent decrease in testosterone after consuming a drink containing sugar and their testosterone levels remained low for up to 2 hours.  

Supporting testosterone levels isn’t difficult.  Make sure you have all the above in line and your health and body composition will improve!

Check out the link HERE for references to the study mentioned as well as the full story the above is referenced from. 

This Thursday, September 25th, Verve is hosting approximately 40 out of town guests for a special WOD at 6:30am. The workout during this class time will be different from the posted WOD. The hour is still open to all Verve athletes, we will have additional trainers on hand for the large group. Come join in the fun bright and early.

Our friends at CrossFit Roots are hosting a competition; The 2014 CrossFit Roots Harvest Hoedown October 11th, 2014

This competition will be kept to 1 day.  Bring your best opposite sex workout partner because this will be a partner competition (1 male and 1 female).  And lastly, we want to crown the most well-rounded CrossFit Coed Pair so be prepared to be tested in all 10 of the general physical skills in 3 different wods. Click HERE for movement list and more information about the competition.  

Monday 140922

Complete as many rounds and reps as possible in 20 minutes of:
Row 300 Meters
10 Burpees over the rower
15 Kettlebell sumo deadlift high pull 24kg(16kg)

Post score to BTW.

lee zink Monday 140922

More rowing coming your way!

I’ve heard it said that the biggest adaptation from CrossFit occurs in the mind. You can interpret this in any number of ways, but to me the mental adaptations go deeper than just developing the strength of pushing through the temporary pain of a WOD. I think of developing confidence and gaining the ability to change your thoughts and your emotions, thus having a better relationship with your “self”. That lasts beyond the short term pain of  a workout. That lasts for a lifetime.

Click the link below to read how CrossFit impacted the life of Jennifer Charles.

My favorite quote?

“The sport of CrossFit has brought powerful awareness to the importance of strength, nutrition and body-image. Through that awareness, I have made my own life changing choices. The next time you start to credit CrossFit with your success, just remember to give yourself some credit too.”

Read the entire article by clicking here.

*** This Thursday, September 25th, Verve is hosting approximately 40 out of town guests for a special WOD at 6:30am. The workout during this class time will be different from the posted WOD. The hour is still open to all Verve athletes, we will have additional trainers on hand for the large group. Come join in the fun bright and early.

Sunday 140921

For time:
10 – 8 – 6 – 4 – 2 Handstand push ups (parallette)
2 – 4 – 6 – 8 – 10 Squat clean, 185# (125#)

Post score to BTW.

Sweet Potato Chili 300x300 Sunday 140921

Delicious Sweet Potato Chili

The crock pot has to be one of the top gadgets that mankind has come up with (right up there with the automobile and the internet, if you ask me). It takes minimal effort to prepare and cook delicious and healthy meals. Like this Sweet Potato Chili from Born Fitness – quick to prepare, simple and delicious. All you really need is a bit of foresight to get things rocking. 

Check out the original recipe by clicking here.

NOTE: I modified the recipe slightly for convenience and personal preference. Check it out:

INGREDIENTS

  • 2 pound ground beef
  • 3 medium sweet potatoes, diced
  • 1 (14.5 ounce) can diced tomatoes
  • 1 can tomato sauce
  • 1 large sweet onion, diced
  • 2 green peppers, diced
  • 2 diced jalapeno peppers
  • 1 can black beans, drained and rinsed
  • 1 or 2 packets of chili seasoning
  • Optional: avocado

DIRECTIONS

  1. Chop up all the vegetables. (Boring but necessary)
  2. Place everything in a slow cooker.
  3. Add in two 14.5 ounce cans of water (use the can from the beans). Use less water if you like a thicker chili.
  4. Cook on high for 6 hours.
  5. Go be productive and look forward to a bowl of delicious chili when you get home.
  6. If you want, slice up some avocado and place on top.
  7. Eat and be satisfied.

Pro-tip: If you eliminate the beans and tomato sauce, this is a Paleo meal!