Tuesday 170627

In 15 minutes, build to a heavy 2 rep push press

Then:
Every 2 minutes for 5 rounds
6 Push press @ 55%
10 Bar facing burpees

Post weights to BTWB

Although it looks like he's tangled in the band, Brendan knows what he's doing!

Although it looks like he’s tangled in the band, Brendan knows what he’s doing!

 

 

 

 

 

 

 

 

 

 

 

 

 

 

After yesterday’s workout that had 90 pull ups and seeing a few tears from people in class, I figured today would be a good day to re-post a blog we have featured a few times in the past on how to take care of your hands and what to do if we do rip.  It’s a great refresher for people that have been doing CrossFit for a while and a great read for people that are new and beginning to notice their hands starting to get roughed up.

We need to take care of our hands.  We use them for just about everything we do inside the gym and when we do get rips on our hands it can totally affect our lives outside of the gym.  Below are some great tips to take care of your hands.  Lately there have been a lot of new products introduced that are marketed towards CrossFit athletes, but the below can be found at most drug or super stores.  

First:
Go to your local Target, Walmart, Walgreens, etc. And go to the foot care aisle. I’m not talking about the orthopedics/ gel inserts aisle, I’m talking the mani/ pedi aisle. Go looking for the nail polish (sorry guys but that’s where the good stuff is at). It is in this aisle that you will locate two items of huge importance, 1) a pumice and 2) a callus shaver. Grab one of each and proceed to the check out counter. If you prefer a more automatic option, you can purchase a dremel tool. I personally use the one designed for animal claws. Click HERE if you don’t know what a dremel is. I purchased mine 3 years ago and it’s been great for maintaining my hands and keeping me from ripping.

Second:
Put these new purchases to work. I have a preference for using these items while I am in the shower. I would suggest pumicing your hands EVERY TIME you shower. I would add using the callus shaver to shave the calluses that build across the top of your palm 1-2 times/ week. The shaving of your hands may be dependent on your activity level or even which WODs you have recently done or are coming up in the future. The key is to avoid the raising of the calluses. The bigger they get the more susceptible they are to ripping. We want to try and keep our hands smooth and even across the surface.

Third:
Let’s be honest though, rips/ tears happen. Then what? If they happen mid WOD, let’s call it good and proceed with a modification that allows us to keep working out without creating further damage. Then go back to your local Target, Walmart, Walgreens, etc. and go to the first aid aisle. Pick up a box of Blister Pads.

Clean the torn area thoroughly. When it’s dry put a blister pad over the area. I like to do this at night, sleep in it, and keep it on as long as I can the whole next day. The problem is we use our hands a lot so realistically the blister pad may not stay on long, that’s okay. Doing this every night for several days will help tremendously in keeping the area moisturized without exposing it to dirt/ germs.
Be sure and check the pull up bar or barbell after you’re done. Too many times we are so worried about our hands that we forget that our bloody hand were just all over a piece of equipment that someone else needs to now use. We have clorox wipes and plenty of cleaning supplies to help you clean and disinfect. If you can’t find the cleaning products, ask the trainers.

 

Monday 170626

3 Rounds for time of:
30 Deadlfits 115#(75#)
30 Pull ups

Post results to comments or BTWB

Bring your buddy to Verve this Saturday!!

Bring your buddy to Verve this Saturday!!

 

This Saturday is “Bring a Friend to Verve” day. We invite you to bring a friend to check out Verve and enjoy a free workout. If they are new to CrossFit, no worries, our workouts are always scaleable to meet the needs and abilities of all who join. We simply ask that you and your friend sign up for a class in MBO, so we can have a head count. 

Stick around after the workout and get ready to throw down at Verve’s first Cornhole Tournament!!

  • $10 per person to enter, must be cash (cause the $ goes to the winners. If you bring all ones, someone can make it rain)
  • All names of those entered will be thrown in a hat. Names for partners are drawn at 1pm. There will be brief partner introductions, a team name produced, a few practice reps thrown, and go time!!
  • Rules fully addressed the day of, double elimination style play
  • Bring beer, snacks or desserts, or anything you’d like to cook on the grille (yeah, we be grilling while we throwing)
  • Family and friends are welcome to participate or spectate

So mark your calendars, start practicing your toss at home, keep the shoulders mobilized, and let’s get ready to rumble!

Sunday 170625

3 Rounds for time:
20 Power snatch, 75#(55#)
20 Front rack lunge steps, 75#(55#)
20 Ab-mat sit-ups

Post times to comments and BTWB

#SexyFaceSunday coming at you hot courtesy of Pam. . . I mean Barb.

#SexyFaceSunday coming at you hot courtesy of Pam. . . I mean Barb.

 

Saturday 170624

“Riley”
For time:
1.5 Mile run
150 Burpees
1.5 Mile run

Partner version “Riley”
Working in teams of two, complete the following for time:
Run 1 1/2 miles, alternating 400m runs
150 Burpees
Run 1 1/2 miles, alternating 400m runs
*Only one person is working at a time

Post time to BTWB

Today is Patrick McGinty’s farewell workout.  Make sure to come in and say goodbye to Patrick and wish him well on his new adventure in the mountains.  We are going to miss you Patrick!

Orange-Chia-Seed-Pudding

Orange-Chia-Seed-Pudding

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Below are the simple ingredients and instructions for a tasty summer treat that uses chia seeds. Chia seeds are packed with fiber, omegas, potassium, and magnesium, the superfood seeds are great for boosting energy, improving endurance, and even helping regulate digestion.

Orange Creamsicle Chia Seed Pudding

PREP TIME
5 MINS
COOK TIME
5 MINS
TOTAL TIME
10 MINS

Author: Alexa Schirm as seen on Simplerootswellness.com
Serves: 2
Ingredients 

Pudding
1 Cup Milk of choice (I used unsweetened almond milk)
½ Cup freshly squeezed orange juice
Zest of 1 orange
2 Tbsp maple syrup or honey
¼ Cup Chia seeds
Toppings
Pecans
Unsweetened coconut flakes
Tart cherries (frozen or fresh)
Oranges

Directions

Mix together milk, orange juice, orange zest and maple syrup.
Add chia seeds and mix well.
Pour into bowls or glasses and let sit 5-8 minutes.
Stir again and refrigerate for 2 hours or overnight.
Top with chopped pecans, coconut flakes, chopped cherries and oranges.
Easy to make and delicious 

Friday 170623

4 Rounds for time:
10 Overhead squat 155#(105#)
20 Handstand push-ups
30 Calorie row

Post results to comments or BTWB

OVERHEAD SQUATS 

These little buggers can be a humbling experience, especially if you lack the mobility to comfortably get into the right positions.  The video above is the first in a 5 part series by Dan Pope with Fitness Pain Free.  Take some time, watch ALL 5 VIDEOS and get some great ideas on getting loose for the workout today.  Here are some of the key points from the post you can see here

Some things to keep in mind with these stretches:

  • The longer you hold a stretch, the more of a permanent change you’ll create in that tissue.  The concept is called total end range time (TERT) and research shows that the longer you hold the stretch, generally the better results you’ll get (Flowers & LaStayo, 1994).  (Keep in mind that most of the research has been done in individuals with contractures which is a bit different then an athlete looking to increase their overhead flexibility)
  • The worse your flexibility is, the more stretching you’ll have to do.  Remember the concept of TERT, more time stretching = better results.  Daily stretching works best in my experience
  • If you have a flexibility limitation and can’t perform these exercises correctly you’ll be at an increased risk of injury.  Hammer your flexibility before trying to add weight to these exercises.  Training with poor flexibility and bad form will build poor motor patterns and future injury.  When learning to snatch correctly after having learned  how to do snatch with poor technique, you’ll have to break your old habits and then form new ones.  This process takes a long time and a lot of effort.
  • I honestly believe one of the major reasons why people get injured or hurt in crossfit is because they are doing exercises that require extreme ranges of motion like muscle-ups, ring dips and olympic lifts and they aren’t simply flexible enough to perform the exercises properly.  These exercises require a tremendous amount of flexibility, stability and coordination.  Couple that on top of a fatigued athlete in the middle of an intense workout and you’ve got an injury on your hands.  Let’s avoid this!
  • Holding a stretch for a prolonged period of time decreases the muscle’s ability to produce power.  The longer the stretch is held, the larger the decrease in power.  I discussed this topic in length HERE:  Because of this phenomenon I recommend spending a good 30 minutes really hammering your flexibility the day before a squat session.  In the warm-up before the session the same stretches can be used but I wouldn’t hold them quite as long and I would use some of the contract relax and reciprocal inhibition techniques more.
  • Another thing to keep in mind is that the hip flexors directly oppose the hip extensors, which produce power in the squat.  I would recommend thoroughly stretching the hip flexors immediately before squatting for the flexibility benefits as well as the added benefit of turning off a muscle group that may be decreasing the power output of the hip extensors (glutes mainly) during an exercise like the squat.
  • The reciprocal inhibition and contract relax techniques have a neurological component which provide fast improvements in flexibility.  They are very powerful tools, give them a shot.

Thursday 170622

As many rounds as possible in 10 minutes of:
10 KB swing, 32kg(24kg)
3 Muscle-ups

Post times to comments and BTWB

Emily and Mick doing the fitness.

Emily and Mick doing the fitness.

Speaking of doing the fitness with friends. . . 

  • Are you a guy?
  • Do you have a friend that is also a guy?
  • Do both you and your guy friend like doing the fitness?

If you have answered yes to all 3 questions then you sound like you need to sign up for Verve’s answer to the ladies only competition Femme Royale. . . it’s the Bro Royale. Or the Bro Down. Or the Broyale. Call it what you want but it’s gonna be just for the dudes. 

Verve will be hosting this one day, partner competition on Sunday August 20th, the very next day after Femme Royale. This will only be opened to Verve members, however, if you have a buddy that is not a member of Verve, but you want to bro down with, we cool with that. 

The workouts will be the same as the one’s posted for Femme Royale. With that said, FR has 3 divisions to sign up for, we will only have 2, open and RX. We will amend the weights for the workouts and re-post the dude versions. Registration will be $20/ person or $40 for the team. All of the money will be going directly into prizes for the top 3 teams in both divisions. 

We will get a registration site set up for you gentlemen, along with posting the WODs soon. In the mean time, plan on volunteering some of your time to the ladies on Saturday, so you may then guilt them in to helping you on Sunday. And find your bestest bromance to throw down with. It’s bro time!

– – – – – – – – – – – – – – – – – 

Speaking of throwing down with friends. . . . who wants to toss some bags around and try to win some money????

Verve is having our first ever Cornhole Tournament!! 

  • Saturday July 1st @ 12:30pm
  • $10 per person to enter, must be cash (cause the $ goes to the winners. If you bring all ones, someone can make it rain)
  • All names of those entered will be thrown in a hat. Names for partners are drawn at 1pm. There will be brief partner introductions, a team name produced, a few practice reps thrown, and go time!!
  • Rules fully addressed the day of, double elimination style play
  • Bring beer, snacks or desserts, or anything you’d like to cook on the grille (yeah, we be grilling while we throwing)
  • Family and friends are welcome to participate or spectate

So mark your calendars, start practicing your toss at home, keep the shoulders mobilized, and let’s get ready to rumble!

– – – – – – – – – – – – – – – – – – 

Speaking of marking your calendars. . . . we have another Sprint update for you. Tuesday we mentioned moving the class time from 6:15pm to 5:45pm. Well, rather than move the class time, we have instead decided to add a class time. Here is the Sprint class schedule starting July 1st:

Monday, Tuesday & Wednesday- 5:45am, 5:30pm, 6:15pm

Thursday- 5:45am, 6:15pm

Friday- 5:45am, 5:15pm

Saturday- 9am

Please let us know if you have any questions. 

Wednesday 170621

Back squat
1-1-1

Deadlift
1-1-1

Post results to comments or BTWB

VERVE ATHLETE SPOTLIGHT – TREVOR BRON!!!

What we learned in this video about Trevor: He is so much more than just a well-dressed, very fit man.

#1 – Yes Trevor, Bench Press is a movement, and one of the best one’s there is!!

#2 – Breakfast IS the best time/meal of the day. B.A.D.E.D (Breakfast All Day Every Day)

#3 – We think the world of you too Trevor and are happy you have been with us so long.

#4 – Happy 16th Anniversary to you and Joel.  Question: Did you meet Joel at your Dirty Thirty Birthday party??? (that’s what the math says)

PS – Every video that comes up reminds us, CrossFit Verve, how great our community is!!  Thank you Gaby G for putting these together.

 

 

Tuesday 170620

As many rounds as possible in 15 minutes of:
2 Rope climbs
10 Clean & jerk @ 50% of yesterday’s heaviest
20 Double unders

Post to BTWB

Eddie enjoying a nice run in the hot weather

Eddie enjoying a nice run in the hot weather

 

 

 

 

 

 

 

 

 

 

 

 

The suggestion box continues to be filled up with some great ideas and feedback and as discussed we are going to implement as many of them as possible.

Over the past few weeks, we’ve received numerous requests to move the PM Sprint time.  We heard you and we are going to be moving Sprint to 5:45 PM.  This will begin in July.  Monday, Tuesday, and Wednesday, PM Sprint will now be at 5:45 PM and end at 6:30 PM.  We aren’t able to move Thursday due to Gymnastics class so Sprint will still be at 6:15 PM on Thursdays and Friday will still be at 5:15 PM.  

We’ve also been asked about the water fountain and I’ve reached out to our management company and put in a work order request to see if we can get the fountain looked at.  Warm water isn’t the best option for drinking in the summer so we are on it and hopefully we’ll have the problem resolved.  Other suggestions have been equipment related and we are taking these into consideration as well.   

Keep the suggestions coming and if we think they make sense and would be beneficial to the gym, we will implement as many as we can.  

People have also asked us to do some outside of the gym activities.  We are currently in the planning stages for a few events that everyone will be encouraged to attend.  In the past we’ve done some paddle boarding, had cookouts at the gym, as well as some other activities that are great for building our community.  We’d love to hear from you about things that you’d be interested in doing as a gym.  

Please use the comments section if you have any ideas that would be fun, welcoming to all, and would add to the community atmosphere we strive for here.  Remember to keep them family friendly Zink.  The idea is to hold events that are good for the gym and don’t lead to potential jail time.

Stay tuned for more details about upcoming events we are working on.

 

Monday 170619

Every minute on the minute x 20 rounds:
1 Clean and jerk

*Start at 50% of 1RM, add 5# every round

Post heaviest load to comments and BTWB

Calling all ladies!!!

Calling all ladies!!!

Hey ladies!!

Femme Royale is coming back to Verve. We will be hosting this one day, all women, partner competition on Saturday August 19th. 

“Femme Royale is an expression, way of life for the women of our generation. Striving to live a stronger more passionate life. Not accepting defeat. Owning who they are and what they want to become. Powerful women who want to change the world.”

The ladies behind the Femme Royale movement want to encourage you to grab a gal pal and put yourselves to the test. There are 3 divisions in this competition:

For Fun- Athletes that are new to the competition scene or beginners. Allows for banded or jumping pull-ups, great for those women who still struggle with unassisted pull-ups, modifications will be allowed. Move efficiently with 35-75#.

50/50- Not quite RX, but does not need to scale any of the movements. Can perform pull ups, toes to bar, handstand push ups. Move efficiently 75-95#.

RX- Advanced athlete, skilled in the following: pull-ups, ring dips, handstand pushups, muscle ups. Move efficiently with 105# plus. 

This means that there is literally something for everyone, no matter which stage you are currently at in your fitness journey. Bonus, the workouts have already been released. You can look through them to help determine which division to sign up for and start your team practice today!

For additional information and to get registered, click here.

HEY YOU GUYS!!!

We did not forget about you. We will be asking for volunteers for the event, and we would love your help. But that’s not all, on Sunday August 20th (the next day) we will be hosting a Verve Bro-Down. The Bro Royale, if you will. We will have a men’s only, one day, partner competition. And we will ask the ladies to return some volunteer/ judging favors back at you. Stay tuned to this Thursday’s post with all the information for your event. It’s going to be a fun weekend of fitness.

 

 

Sunday 170618

21-18-15-12-9-6-3 reps for time:
KB swimg, 24kg(16kg)
Thruster, 65#(45#)
Pull-up

Post times to comments and BTWB

Happy Father’s Day to all the dads of Verve!!

Dan and Cora

Dan and Cora

Andy with Ella and Ben

Andy with Ella and Ben

Jorge and AJ

Jorge and AJ

Todd with Cash, Pryor, and Luke

Todd with Cash, Pryor, and Luke

Brandon with Brody and Everly

Brandon with Brody and Everly

Alex with Hannah and Noah

Alex with Hannah and Noah

Eric and Leo

Eric and Leo

David with Ty and Jordan

David with Ty and Jordan

Kaplan with Meyer, Sebastian, and Scarlett

Kaplan with Meyer, Sebastian, and Scarlett

Phil and Lachlan

Phil and Lachlan

Jay with Michelle, James, and Mark

Jay with Michelle, James, and Mark

Matt with Aspen and David

Matt with Aspen and David

Ryan with Jonah and Luke

Ryan with Jonah and Luke

Peter with Elliott and Benji

Peter with Elliott and Benji

Eric with Apollo and Bela

Eric with Apollo and Bela

Mike with Gia and Brody

Mike with Gia and Brody

Verve’s wishes you all a wonderful day celebrating being some pretty awesome dads.