Saturday 140823

7AM WOD only at Verve, off-site WOD at 8:30aAM see below.

8 rounds of:

Run 400 meters
Rest 90 seconds

Post total time to comments and BTW not including eighth rest.  

IMG 0034 475x475 Saturday 140823

Ben, Danielle and Ryan all honoring “Randy.”

“While it challenges the world’s fittest, the CrossFit program is designed for universal scalability, making it the perfect application for any committed individual, regardless of experience. We’ve used our same routines for elderly individuals with heart disease and cage fighters one month out from televised bouts. We scale load and intensity; we don’t change programs.

The needs of Olympic athletes and our grandparents differ by degree, not kind. Our hunters, skiers, mountain bike riders and housewives have found their best fitness from the same regimen.”  – What is CrossFit

7AM WOD only at Verve.  

8:30AM meet us at Commons Park at 19th and Little Raven.  We will be doing the WOD above, but in a prettier setting and you can enjoy the park for a little post WOD fun.  

Foundations begins Monday, August 25th at 7PM.  Sign up on MBO or email us info@crossfitverve.com to get signed up.  We look forward to meeting you.  

Upcoming Athlete Interest Clinics include:

Gymnastic skills with Zink — Tuesday, August 26th at 4pm

Friday 140822

5 rounds for time:
15 Handstand push-ups
Row 250m
35 Double Unders

Post time to comments or BTW

20140815 202102 e1408629104516 475x844 Friday 140822

AJ writing his accomplishment on the board. Have you put your accomplishments on the board?

WHAT DOES YOUR OVERHEAD SQUAT SAY ABOUT YOU?

Much like one’s shoes or choice in cars can say a lot about your personality, the way your overhead squat looks can say a lot about, not only your personality but the movement restrictions you might be facing and lifting issues you’re are having.  Now we would NEVER, EVER judge you based on your shoes (maybe), but we can tell so much about mobility that you need based on your body positioning during the overhead squat.  Here are some overhead squat (OHS) examples that we see as coaches and what you can do to improve it.  **PLEASE WATCH THE VIDEOS IN EACH SEGMENT THAT RELATES TO YOU, they are pretty darn good.

OHS Fault #1 – In your set-up, your arms are slightly forward and you have issues straightening your arms (see picture below).  When you initiate your squat, you have to shoot your knees forward and lean your head slightly back to keep the bar over your center line.  Completely un-official studies indicate that if your OHS looks like this, you can touch your elbow to your nose.

20140821 135334 e1408651388577 168x300 Friday 140822
WHAT IT MEANS: You have mobility restrictions in your SHOULDERS, although you probably already knew that.
WHAT TO DO:  First, you can take a lacrosse ball and place it on the top of your shoulder and push yourself into a bar on the pull-up structure and head into the pain cave.  Here are two other videos:  here and here

OHS Fault #2 - As you begin to squat, the butt goes straight back and the chest drops to the knees.  The shoulders internally rotate and the arms go straight back in an attempt to keep the bar over your centerline. (see picture below) The same un-official studies indicate that if your OHS looks like this, your middle finger is longer than your index finger.
WHAT IT MEANS: You have mobility restrictions in your ankles.
WHAT TO DO:  There are so many ways to attack this.  First, before any squatting, take a lacrosse ball and roll out your feet.  Do about 15 knee pumps, setting your foot about 5 inches away from the wall and try to reach your knee forward toward the wall while keeping your heel planted on the ground. Take your shoe off, grab a kettlebell and mash the bottom of the kettlebell into your heel and arch.  See videos here and here (with our very own Dan Pope).

20140821 135326 e1408651327830 168x300 Friday 140822

OHS Fault #3 – As you OHS, the butt pulls under you and your lower back starts to round. (see picture below)
WHAT IT MEANS:  Your hips are as tight as Tommy Lee’s drums.  Un-official studies indicate that if your OHS looks like this, you prefer chicken over turkey.
WHAT TO DO:   There are many ways to skin this cat, but the hip capsule is VERY STRONG and take a lot of work to loosen, especially if you sit all day.  I will attach many videos because there are many options, watch all of them, try them, and figure out which ones give you the best results.
This is a great video for pre-workout mobility.
Here is a great site the lists MANY of KStar’s hip mobility videos.

20140821 135346 e1408651456907 168x300 Friday 140822

There are other issues that may be at play with our OHS, but these are some of the biggest ones we see as coaches.  Fixing these will take time, incorporate this mobility into your daily routine.  AND don’t worry, we don’t ONLY judge you by your OHS:)

VERVE UPDATES:

Saturday there will be a 7am WOD at the gym followed by a 9am outdoor WOD at Commons Park.

Commons Park is at 19th and Little Raven.  Look for all of the Verve car stickers.

 

 

 

 

Thursday 140821

Hang Clean 5 – 3 – 1 – 1 – 1

Then every minute on the minute for 10 minutes:
Even minutes, 5 thruster, 165# (115#)
Odd minutes, 5 muscle-ups

Post loads to comments and BTWB

IMG 0115 475x316 Thursday 140821

Clay working on his L holds. Working for that L hold rope climb.

I vote no RX. . . for anyone. Yep, that includes you and me. By Courtney Shepherd

This is by no means the first blog I have written revolving around the topic of scaling/ modifying WODs, I doubt it will be my last. I have a dream, it’s not a big dream, but a dream none the less, that one day people will walk into the gym, and not care what the RX version of the workout is. That instead we can walk in, look at the board, and think to ourselves “how can I best accomplish this WOD meeting my own personal fitness needs and no one else’s.” Now when I say “no one else’s” I am referring to the guy/ gal standing next to me that I’m currently comparing myself to in some way or another. We’ve all done it, “I’ve been here longer than that person, I should be able to do what they are doing”, “I look the same as that person, I’m sure I’m as fit as them”. The problem with these thought processes is that no two of us are alike. No two of us are going through the same CrossFit journey, hence we can not compare ourselves to anyone but ourselves. When a workout is described as being “a fast WOD” or “a light weight” or “something we should be able to do unbroken”, these phrases are not meant to break spirits or crush dreams. They are meant to help us focus or goals and make a game plan for the day. If we have been working out for a while we should begin to have some knowledge about our capacities. Those that are newer to CrossFit may have a harder time with this, but that’s where the trainers come in. They’ve seen a few things, they know what’s what, they can help build a game plan like it’s their job. . . . you know, cause it’s their job. You don’t have to be new to CrossFit to get help building a game plan for a WOD, but there does need to be a game plan.

The game plan needs to challenge us while still meeting the intent of the WOD. If the WOD should take 10 minute, it needs to take 10 minutes. If we take 20 minutes then we have not built any capacity in the intended areas, something was lost not gained. If the pull-ups are meant to be unbroken and we do them in singles, we have not gained any strength in the pull-up department. Period. Next pull-up work out that comes around we won’t be any better than the last time, we did not build on our pull-up capacity. In both of these examples we probably still got a workout in, we still sweat, and that’s fine, if that’s what our goal is. But I have a feeling our goals are bigger, better than just sweat. So how do I work on my goals? Simple. We need to stop RXing our WODs.

Say what? Did anyone’s head just explode? I came across and article online, “How to Avoid Scaling All Your WODs: Why Going Rx is Preventing You From Going Rx” by Chris Norman (click here for full article).  The author brings to light some of the things going through all our minds when we look at the board and we start examining other people’s times and who did or did not do it RX.

“Have you ever decided not to post your score after a workout because you had to scale or modify the movements? Do you feel that due to the scaling, you aren’t doing the “real” workout? Are you ready to start posting Rx times on the board?

Some athletes make going Rx look like a piece of cake, and some even scale up, making the workout more difficult than what was prescribed. Are they doing something you’re not? Nope – they’ve just accumulated enough strength and skill work over time to be able to handle Rx workouts. If you’d like to start going Rx on your WODs, you need to: 1) Get stronger, 2) Practice your skills, 3) Stop going Rx.

The author gives several “how to’s” to working towards that RX but I would like to focus on his final “how to”, Quit Going RX.

Going RX when you’re not ready to do so is only hurting you. Why do we prescribe Rx weights anyway?

The Good- Having an “Rx” keeps a lot of athletes motivated. It gives them something to strive for, something to accomplish, and satisfaction when completed, knowing you performed the workout exactly as it was intended to be performed.

The Bad- It makes some athletes feel like they aren’t getting a good workout when scaled. This is far from the truth. With the exception of a few genetic freaks, everyone scaled at one point; it’s how you get better.

The Ugly- Rx can have the inverse effect and be a motivation-killer. If you are a guy and can’t perform the WOD using the prescribed women’s weight, it can surely mess with your ego.

What To Do About It- It’s easy to fall into the “Rx trap” – that feeling that you need to do it Rx or you’re not really working out, or that you shouldn’t be proud of yourself. The fact of the matter is that regardless of what the Rx is, you should pick weights and scale in such a way that it challenges YOU. Everyone is different, and everyone is at a different point in their fitness journey.

Priority #1 should be mechanics. If you can’t perform a movement/lift with a certain amount of weight with good technique, then you should scale. Seriously!

Priority #2 is consistency. Can you maintain good technique for multiple reps? If not, you may need to scale.

Finally, priority #3 is intensity. If you find yourself continually putting down the weight or stopping, then you should be scaling. Select a weight and modification that allows you to stay moving. Your conditioning will greatly improve this way.

Going Rx with bad form is only a quick road to injury and no progress, and stopping after every other rep is really counter productive to the entire purpose of metabolic conditioning.”

When approaching a WOD we need to make a game plan, our very own personal game plan. A plan that pushes us but does not slow us down. A plan that builds us up and keeps us moving and does not cause us to sit and stare at a clock. We don’t need to go RX to get stronger, we need to practice good mechanics consistently at an intensity that allows for it. So go forth, WOD on, and keep the focus on your goals and what makes you better. Because you will be better.

 

 

Wednesday 140820

Three rounds for time:

21 Bench press 135# (95#)
3 L-rope climbs

Post time to comments and BTW.

photo 39 475x712 Wednesday 140820

Meal prep is fun and delicious.  Why even wait to cook it?!

Here’s a delicious recipe from Nom Nom Paleo, she was so fun when she visited us!  This is seriously one of our favorite new family meals, give it a try.  Slow Cooker Roast Chicken and Gravy.  

Ingredients:

  • 4-5 pound organic kosher chicken 
  • 2 tablespoons of ghee
  • 4 large leeks, white parts only, chopped medium
  • 1 lemon
  • 6 cloves of garlic, peeled
  • 1 teaspoon tomato paste 
  • 1/2 cup chicken stock
  • Poultry seasoning
  • Kosher salt
  • Freshly ground pepper

Here’s what you do:

Gather and chop up your veggies and melt the ghee in a large cast iron skillet over medium heat. Sauté the leeks and garlic and add the tomato paste.  The aromatics should be softened and lightly browned after 8-10 minutes. Season the vegetables with salt and pepper to taste.  Then, deglaze the pan with the wine and/or chicken stock, and transfer everything to your slow cooker. Dry off the bird and season it well — inside and out — with salt, pepper, and your favorite poultry seasoning.  Half the lemon and stuff inside your bird (thanks Molly!)  Place the chicken breast side down in the slow cooker, put on the cover, and set it to cook on low for 4-6 hours.  When the chicken’s finished cooking……take it out of the slow cooker and let it rest for 20 minutes.  Check the braising sauce for seasoning, and blend it either with an immersion blender or put in your handy dandy blender to make a delicious gravy!  It’s pretty much incredible on everything.

Chicken 22g = 1P  Gravy = mmmmF

We serve it with a cauliflower & parsnip puree and steamed vegetables.  Both the puree and the steamed vegetables are 252 g = 1C to complete your meal.  

Cauliflower Puree Ingredients:

  • 2T olive oil 
  • 2 pounds cauliflower (about 1 large head), trimmed, stems and florets cut into 1-1/2 inch pieces
  • 1 medium parsnip, peeled and cut into large dice
  • 1 medium garlic clove, smashed
  • 2t salt, plus more as needed
  • white pepper
  • 1c almond milk

Instructions:

Heat the oil in a large saucepan with a tight fitting lid over medium-high heat until shimmering.  Add cauliflower, parsnips, garlic, salt and pepper and store to coat with the oil.  Add the milk and bring to a boil.  Reduce the heat to low, cover, and simmer until the vegetables are knife tender, about 20 minutes.  Transfer the mixture, including liquid to a food processor or blender and process until smooth or texture you’d like.  Taste and serve!

photo 1 21 300x300 Wednesday 140820

Yum!

**Use your fitness for FUN alert**

Wanna get out on the water and test your rowing capacity in the real world?  Have you been steadily improving your love of the ERG in Maddie’s epic rowing classes throughout the season?  Well you can have your chance this month!  We are teaming up with Mile High Rowing Club who is kind enough to host us on Sunday, August 31st from 7AM-10AM.  Cost is $45/pp and limited to the first 24 people who sign up.  We will watch the US Rowing Safety Video first thing followed by a quick demo of boat handling and then get on the water.  Come get your vitamin D the natural way and put your fitness to work on the water.  Email Maddie@crossfitverve.com to get signed up.

Tuesday 140819

Push Press
2 – 2 – 2 – 2 – 2 – 2
then:
“Randy”
For time:
75 Power Snatch 75# (55#)

Compare to 121004
Post weight and time to BTWB.

IMG 0491 475x316 Tuesday 140819

Still love seeing all these rowers even if I don’t really like getting on one of them all that often!

A post from a while back that I felt needed another run.  Post your thoughts to the comments.  

We have many successful people in all facets of life at Verve, whether lawyers, architects, entrepreneur, teachers, business professionals, or private business owners, Verve has some intelligent and successful folks working out.  

Forbes.com recently had the CEO of a new start up contribute an article about the similarities he saw between being a CrossFitter and being an entrepreneur.  

Taken directly from the article by John Jackovin on Forbes.com:

1. People think you’re nuts. The reaction is almost always the same. They think you have a screw loose, but secretly they admire what you are willing to put yourself through. I love this. I don’t want to be a “me too.” I want people to see what a lot of hard work can do.

2. You are good at little and fail often. Every day you fail. Fail to close a customer. Fail to do another muscle up. And both really shed light on things you are good at and the things you are horrible at and ultimately need to work on. Identifying weakness is key. You can’t fix it if you refuse to believe it’s not broken.

3. You need strength and stamina. Whoa buddy. You have to be prepared for everything and to do anything. Being specialized means you are bad at 99 out of 100 things, which won’t work for entrepreneurship or CrossFit. You better be at least a little bit product guy, design guy, marketing guy, tech guy, sales guy and numbers guys as much as you need to be a runner, Olympic lifter, gymnast, kettlebell’er, wall baller and GHD sit-up master.

4. You have a special personality. I have found some of the most interesting people in startups and CrossFit. Sure, there are interesting people outside of these two circles, but there is something attractive to me about both sects. Maybe it is the curiosity as to why these people do the things they do.

5. You will hit massive setbacks. There are bumps in the road every day, but then there are massive setbacks. Case in point: My company Bawte just rewrote our entire system — soup to nuts. Why? Because it did not fit the market we were trying to serve. Similarly, about three months ago I ripped the bicep clean off the bone in my forearm. But I have to stay focused, get better and get stronger, and I’ll be back to competing in no time.

6. You must think strategically and adjust continually. Every day provides new challenges and hurdles. Sure, you have your strategy and you’ve defined how you are going to get there, but it almost never goes according to plan. You must always revisit your tactics as you go to see what is working and what is not. You think you are going to push straight through DT without putting the bar down? OK tough guy/girl, what happens when your grip goes? A good CrossFitter will be able to adjust at a moment’s notice to figure out how to get the task at hand done despite a setback, just like a good entrepreneur.

 

Monday 140818

“Tabata Something Else”

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises. Post total reps from all 32 intervals.

Compare to 100923

Post scores to comments or BTW.

Oly Shoes or Chuck Ts for Squats?

This is a fairly common question – What shoes should I wear when I am squatting?

Oly shoes will have a tremendous effect for those with poor ankle mobility, allowing you to keep a more upright torso. And when it comes to the Olympic lifts, this is ideal.

Chuck Ts will allow you to really sit-back and engage the posterior chain, which is ideal for pushing some heavy weight on your Back Squat. But your torso angle won’t be as upright.

So, which one is it? Well, as usual, the answer isn’t exactly black and white. Here is what I have found works best for me:

  • Oly shoes for my Front Squat, Overhead Squat or any Olympic Lift.
  • Chuck Ts (or other flat heel shoe) for Back Squats, Deadlifts, and just looking cool in general.
  • Reebok Nano’s or the Warrior Prequel 2.0 when it’s time to hit a WOD with an all-around shoe.

It really will come down to your goals – is a really heavy back squat what your aiming for? Or are your more concerned with crushing the Oly lifts?

Experiment with both and see what works best for you!

 

Sunday 140817

7AM WOD only at Verve.  Track WODs at 9AM & 10AM WODs, see below.

“Midline March”

3 Rounds for time:

25 GHD sit-ups
15 Meter handstand walk
15 Meter overhead walking lunge 135# (95#)

Post time to comments and BTW.

IMG 0001 475x852 Sunday 140817

Sharing the love for mobility work.

7AM WOD only at Verve.  

Track WODs at Manual High School.  Address: 1700 E 28th Ave, Denver, CO 80205.  This is super close to Verve and we hope to see you there!  Track WODs are different than posted above WOD.  Times are 9AM and 10AM at the track, see you there!

Saturday 140816

7AM WOD only today at Verve.

For time:

Run 800m

5 Rounds:
50 Double unders
10 Chest to bar pull-ups (no butterfly)

Run 800m

Post time to comments and BTW.

IMG 0008 475x712 Saturday 140816

Meghan strong in her overhead squat.

Only a 7AM WOD today at Verve.  

Sunday will bring another 7AM WOD and Track WODs at Manual High School.  Address: 1700 E 28th Ave, Denver, CO 80205.  

Track WODs will be different than the posted WOD, so pick your poison!  Come WOD early and get your yummy weekend breakfast before everyone else gets in line!  See you there.

Friday 140815

For Load:
Shoulder press 1-1-1-1-1

Then, 5 rounds for max reps shoulder press:
In 1 minute perform 7 bupee box jumps followed by as many shoulder press as possible @ 50% 1RM 
Rest 1 minute

Post load to comments or BTW

IMG 9976 475x316 Friday 140815

Congratulations to the winners of the recent in-house weightlifting meet!

 

Jason Fine’s Project Kindness  by Priscilla Tallman

Jason Fine, co-owner of CrossFit North Scottsdale in Arizona, and his wife, Erin know first-hand what the heart of the CrossFit community looks like. They know what it’s like for a tight knit community to come together and rally for each other regardless of the circumstances.  A community that shares in both joy and sorrow – good news or bad.

Recently, for 44 year-old Jason Fine, the news has been bad.

16th in the World

A few months prior to competing at the 2013 South West Regionals, Fine (a Master’s competitor in the 40-44 age division) saw a doctor to ask about a lump he noticed under his arm. After ordering a few tests, his doctor cleared him and asked him to follow up if he noticed any changes. Fine continued on with life and training; at the age of 43 although he was qualified as a Master’s athlete, he competed against athletes as young as 20 years his junior at the South West Regionals “just for the experience.” He then headed to Carson, California for the CrossFit Games sitting in 8th place for his division. He finished the week as 16thin the world – he now knows that he did all that while he had cancer.

In April, 2014, as the CrossFit Open was coming to an end, Fine was diagnosed with Stage 4 malignant melanoma cancer.

Fine had done everything right. He had regular doctor appointments, check-ups and physicals. He had his skin and lump checked by a dermatologist, had moles removed and biopsied, had follow-up doctor visits and even sought a second, third and fourth opinion.

It was that fourth doctor that eventually found the cancer almost a year after he noticed the lump. Fine, as it turns out, is one of the ten percent of the population who did not have a primary cancer site that he had ignored. He had no outward symptoms, no warning signs.

Fine (and his sister, Robyn, who is also battling the same disease) has what his doctors believe is a genetic marker that sets off the cancer. In his case, the cancer has progressed quickly and despite surgery, radiation and aggressive treatments, his cancer continued to spread throughout every corner of his body. In an excerpt from his personal blog on July 2, 2014 Fine describes the news he gets from a recent scan:

“News was not favorable. I have cancer almost everywhere. Thyroid. Ascending aorta. Pancreas. Right and left kidneys. Right and left groin lymph nodes and right axillary lymph nodes. Thirteen new tumors. Many of them and 1-2” in size. I can feel them when I breathe deeply and swallow. Along with a few superficial ones around my body. FU CANCER!”

His treatment, emotional journey, adventurous spirit, relationships with his friends, CrossFit community, family and his wife are all written about in his blog. Although he is fighting a terminal cancer, Jason and Erin have chosen to move forward and smile everyday living by the mantra “We have today, let’s make it the best.”

They have done just that. As a gift from their community, Jason and Erin have been able to travel and check things off their bucket list as well as visit family members out of state thanks to the CrossFit North Scottsdale community. A group from their box started a private fundraiser to make sure the Fine’s were able to get away spontaneously between treatments for a few days when they needed a break. Four local affiliates also hosted fundraiser WOD’s to provide financial support and relief for treatments, travel or other needs.

“It has positively affected our box, our community. They have totally stepped up under negative circumstances. We are a lot tighter, closer. People have been bringing us meals, bringing me to the hospital. It brought out the goodness of what already exists in CrossFit” said Fine.

Project Kindness: Free Hugs

It was out of this goodness that Project Kindness was born. After a series of bad news from doctors regarding scans and prognosis last week, Jason was up most of the night vomiting. His wife was asleep in bed and he was in terrible pain.

“I wanted to die,” said Fine – “I thought it was the only thing to take away the pain. After three hours, I finally got myself up off the floor. I needed to find a way to make my week better. It [Project Kindness] was something I made up to find a way to cope.”

The next day, he made a sign that said “Free Hugs” and set out at the Mayo Clinic to show people a little more kindness.

“I was shy at first. I didn’t want to be the creepy guy with a sign, but I opened up. When the elevator opened up, there was a guy standing there with a tracheotomy tube coming out of his neck, draining – I flashed my sign at him and he pointed to himself like ‘who me?’ I said ‘yes,’ he nodded and we [Fine and two friends] gave him a group hug,” said Fine.

Acknowledging that people are fighting private battles that are not always apparent, Fine made it a goal to give 100 real hugs from people he didn’t know. He has since changed that goal to “as many as he can get” with the time he has left.

“I don’t have a lot of time left. I am trying to find every bright spot that I can – it’s been working and I’m going keep doing it until I die. It’s so simple to do simple things for each other,” said Fine.

Going Forward

Jason Fine is logging off for a while. After keeping friends, family and the CrossFit North Scottsdale community updated on his journey for several months through his blog, he is choosing to spend every moment with his wife and his family. Project Kindness will go on. He asks you to continue it as well:

“The most impactful lesson I learned in this short journey with cancer is we can all be a little kinder … This battle taught me more than I can put into words right now, but I had a major awakening a couple months ago after diagnosis and prognosis. Don’t wait for something like this (or never) to learn to be better. Be a better husband, wife, friend, brother, sister, son, daughter, uncle, aunt and person … TODAY. It doesn’t have to be complicated, simple acts go so far. Be present. Listen. Hug away … Love to you all, Jason Fine.”

Fine added: “Life changes so quickly. I hope it [my story] has a longer impact than just a social media piece. It is so simple to do simple things for each other.”

 

I posted this article, not to make you sad or depressed, nor is it a cautionary tale, but for the following reasons:

#1 – You belong to an incredible community called CrossFit.  People who suffer together will bend over backwards when one of their own is in need.

#2 – Life can be unexpectedly short, so be kind and enjoy it!

#3 – Free hugs are always available from the coaches, including Clancy (he loves them)!

 

VERVE UPDATES:

-GOOD LUCK TO ANDY DUTTON WHO WILL BE COMPETING IN THE FOSSIL GAMES THIS WEEKEND @ CROSSFIT STAPLETON!!!  GO SHOW HIM SOME VERVE LOVE!

-There is a seminar at the gym this weekend, so the modified schedule is as follows:

Saturday – WOD @ Verve 7am only

Sunday – WOD @ Verve 7am then Track WOD @ 9am and 10am at Manual High School

MANUAL HIGH SCHOOL TRACK

1700 E 28th Ave, Denver, CO 80205

 

 

Thursday 140814

For time:
12 Strict ring dips, 100 meter sprint, 6 squat cleans 225#(135#)
10 Strict ring dips, 100 meter sprint, 5 squat cleans 225#(135#)
8 Strict ring dips, 100 meter sprint, 4 squat cleans 225#(135#)
6 Strict ring dips, 100 meter sprint, 3 squat cleans 225#(135#)
4 Strict ring dips, 100 meter sprint, 2 squat cleans 225#(135#)
2 Strict ring dips, 100 meter sprint, 1 squat clean 225#(135#)

Post times to comments and BTWB

IMG 0365 475x356 Thursday 140814

Do squats and good mornings. Because nobody ever wrote a song about a small ass.

 

Our very own rowing trainer phenom, Miss Maddie Berky, has put together Elevation Rowing Seminars. Through it she will be hosting rowing seminars with her very first one being hosted right here, at CrossFit Verve on Saturday August 30th from 2:30-5pm, the cost is $60.

Truth: rowing is really freaking hard. Also truth: it does not need to be the bane of your existence in every workout. Remember when doing cleans was exhausting all over. You weren’t sure when to accelerate your hips; your past dumbbell curl days had you Jersey Shore that thing up to your chest like it was your job….And then all of a sudden something clicked. You accelerated that bar perfectly off the ground, swept it into your hips, and it just seemed to magically appear in your front rack. It was still hard. No doubt, but it wasn’t devastating, and neither should be rowing.

Rowing is a skill and at Elevation Rowing Seminars our goal is to make you proficient at that skill. Ever come off the rower with a sore back, pumped up forearms, & hammies totally fried? That doesn’t need to happen. Instead, you should come off that machine ready to take on whatever comes next, be it thrusters, pull-ups, or some other shenanigans.

Over the 2.5 hours of the seminar, we will dive into not only sequecing & power application, but also pacing, damper setting, & starts & builds – everything you need to change the way you feel on the rowing machine and throughout a workout. It’s never going to be easy, in fact it’s going to be incredibly challenging, but it will be a challenge you are in control of – one you can own.

You can register for the seminar at www.elevationrowing.com (click here for direct link)

row1 475x366 Thursday 140814

Check out that professional shot!!