Saturday 140809

Free Community WOD at 8am, different WOD than below.  Sign up on MBO.

“31 Heroes”

As many reps as possible in 31 minutes:
8 Thrusters, 155# (105#)
6 Rope climbs (15 ft. ascent)
11 Box jumps, 30″ (24″)

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

Post score to comments and BTW.

31heroes2 475x322 Saturday 140809

This WOD was created specifically to honor the 30 men and one dog that gave their lives for our country on August 6, 2011.  It is 31 minutes long—one minute in remembrance of each hero. The rep scheme is 8-6-11—the date of their ultimate sacrifice.  Finally, this is a partner WOD.  The men who gave their lives were from multiple branches of our military, working together as a team.  In the workout you and your team member will constantly be taking the load from each other providing much needed support and relief.  We realize that no physical sacrifice made during a workout can come close to the sacrifice our brave heroes made, but we consider this WOD a CrossFitters “moment of silence.”  This is how we can honor those that gave all in the name of freedom.

Please consider donating here.

The Heroes
On August 6th, 2011, 31 of America’s bravest warriors gave their lives in defense of our freedom. These men were sons, brothers, husbands, fathers, and friends. Not only do we thank them for their service and sacrifice, but we thank those that love them for the sacrifice they have made as well.

Alexander J Bennett, Sgt.
Darrik C Benson, PO1 SEAL
Brian R Bill, CPO SEAL
John W Brown, Tech Sgt., USAF PJ
Christopher G. Campbell, PO1 SEAL
David R Carter, CWO4
Jared W Day, Information Systems Technician PO1
John “Jet Li” Douangdara, Master at Arms 1st Class
Spencer C Duncan, Spc.
John W Faas, CPO SEAL
Patrick D Hamburger, Staff Sgt.
Andrew W Harvell, Staff Sgt., USAF CCT
Kevin A Houston, CPO SEAL
Jonas B Kelsall, Lt CMDR SEAL
Louis “Lou” J Langlais, Master Chief SEAL
Matthew D Mason, CPO SEAL
Steven “Matt” M Mills, CPO SEAL
Bryan J Nichols, CWO2
Nicholas H Null, CPO EOD
Jesse D Pittman, PO1 SEAL
Thomas A Ratzlaff, Senior Chief SEAL
Robert J Reeves, CPO SEAL
Heath M Robinson, CPO SEAL
Nicholas P Spehar, PO2 SEAL
Michael J Strange, Cryptologist Technician PO1
Jon “JT” T Tumilson, PO1 SEAL
Aaron C Vaughn, PO1 SEAL
Kraig M Vickers, Senior Chief EOD
Jason R Workman, CPO SEAL
Daniel L Zerbe, Tech Sgt., USAF PJ
Bart, K-9

The 31 Americans were not the only ones that died as heroes that day. We cannot forget the sacrifice of our Afghan comrades. Seven Afghan commandos and one Afghan interpreter were also killed in action and we cannot look past their sacrifice. They too are heroes and we thank them and honor them and their families.

Friday 140808

For load:
Split Jerk from the rack
7-5-3-1-1-1-1
Then 
EMOM 10 Minutes
2 split jerks @ 60% of 1 RM
15 Ab Mat Sit-ups

Post weight to comments or BTW

10557170 605602646223090 7788850288961260290 n 475x354 Friday 140808

The rowing crew after completing their 40 minute time trial thanks to Maddie and Elevation Rowing!

GAINZZZZZZ!!! Where have mine gone?

When we first start CrossFit, PR’s are not hard to come by.  Snatch, Cleans, Back Squats have monthly increases of 10 to 20 pounds.  Man does it feel good!  The world can’t stop us.  If we continue at this rate Rich Froning better watch out, we will be at the Games within our first year of starting.  What many of us have realized, one to two years into our journey, those PR’s are harder and harder to come by.  I recently read an article by Catalyst Athletics about this very topic.  Below is the portion that I took the most away from.   You can read the full article here.

PROGRESS…TWICE AS HARD FOR HALF AS MUCH!

Enjoy these PR bonanza days, because anybody with long-term experience in weightlifting knows exactly what I’m gonna say next…

You’ll hit a wall at some point. As my coach used to say, “You start reaching a point where you have to work twice as hard to make half as much progress.” This is the best statement I’ve ever heard to describe those time periods when the PRs start to get fewer and farther between. 

When you reach this phase, your frustration will get pretty hot. I recommend that you find something you can hit regularly. A punching bag would work, or maybe a small child who doesn’t show much potential. 

(I’m just kidding, don’t hit things. I’ve done plenty of that and it doesn’t help.)

A lot of people want to start changing everything when the progress slows down. They think, “What I used to do isn’t working anymore, so I need to do something different.” Sometimes this might be true…but sometimes it isn’t. When your PRs start getting higher and harder to beat, it doesn’t necessarily mean your program is wrong. You can easily get sucked into a pattern where you’re constantly changing how you do things, and that’s not good. You keep wanting to rearrange your technique or routine because the previous change didn’t lead to any improvement. Before you know it, all you’re doing is jumping from one rock to another. Having good coaches and actually LISTENING to them can make this a lot easier. 

I once heard a coach say, “Everything works, but nothing works forever.” I disagree with both parts of that idea. There are some things that clearly don’t work, and there are also things that definitely work forever. Trying to become a better Olympic lifter by using all the newest strength fads you read about on the internet doesn’t work. Mastering the technique of the full competition lifts and improving your squat strength works forever. 

Here’s a little thought about making progress. Have you ever chopped down a tree? It didn’t topple to the ground the first time you hit it with the axe, did it? Nope. You had to keep swinging and whacking at it, over and over and over. It took a lot of blows to knock that damn thing down, but you finally did it. You might have had to make a few adjustments while you were doing it, like changing the angle of your axe swings or adjusting your grip on the handle. But it basically came down to simply putting in a lot of effort over a long period of time. That’s how weightlifting works, jack.

Key points here:

#1 – Trust the programming!  Don’t’ try to switch things up to much.   Mechanics, Consistency, and Adaptation will lead to better lifts.

#2 – CELEBRATE THE CRAP OUT OF THE PR’S YOU DO ACHIEVE!! Ring that bell, ride your imaginary pony and enjoy the fruits of your hard work.

VERVE UDPATE:

Tomorrow starts our Verve Community Class @ 8am.  This class is taking the place of the Intro Class.  This is a great class to bring your friends and family who have been wanting to check out Verve or CrossFit.  An added bonus is the workout changes each class and you can join your friends and family and still get your WOD-on too.  Next Foundations Class starts August August 11th.

 

Thursday 140807

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able.

Use as many sets each minute as needed.

Post round to comments and BTWB

 Thursday 140807

Husband and wife tandem p-bar swings. Luke and Shelle working on their gymnastics skills.

Without trunk flexion, you aren’t working the abs…. right?

At first glance, the GHD sit-up appears to rely almost soley on the hip flexors to lift the torso from the back position (hyperextension) of the sit-up. But rest assured, the abdominals are utilized for both midline stabilization and assisting the movement from hyperextension to flexion. Don’t believe me? Ask an athlete who appears to have some experience if he/she has ever performed the “GHD slither”.

While the hip flexors (rectus femoris and iliopsoas) are doing the vast majority of the work raising the trunk, the abdominals exhibit the the worst of the delayed onset muscle soreness. This is because the work being done by the abs is in isometric contraction (static stabilization). To avoid the slither, start by only lowering to a position parallel to the floor (horizontal). With a partner there to spot you, perform 10 or so reps and see how your body reacts. Increase the range of motion as you build capacity on the GHD, but always limit repetitions as you add ROM.

 

 

Wednesday 140806

21-18-15-12- and 9 rep rounds of:
Deadlift 95#(65#)
Hang power clean 95#(65#)
Front squat 95#(65#)
Push – ups

Post time to comments or BTW

 Wednesday 140806

Super easy tuna! Simple, easy, convenient.

SUPER EASY TUNA!! 
submitted by Cherie Chan


560gms of tuna (2-12oz cans in water) (20P)
252gms of celery chopped (1C)
88gms of raisins (8C)
5oz of Alpine Avocado dressing (5F, 1C)

 Wednesday 140806

Delicious Dressing


Total volume = 1014 grams (20P, 10C, 5F)

50.7 gms = 1P, 0.5C, 0.25F – add the extra carbs and fat to make complete blocks, I added cherries and some heavy cream in my coffee for a delicious lunch.

Just times this by any number of blocks you want to eat. Yummy yummy in your tummy!

If you have any great Zone GO-TO recipes, e-mail them to annam@crossfitverve.com and I will include them in an upcoming post.

VERVE UPDATE

Join us this Saturday, August 9th @ 8am for Verve’s inaugural Community Class.  Verve’s Free Intro Class will be evolving into a Community Class. Here is a brief description:

If you’re looking to try CrossFit Verve out for the first time, here is your chance. Come join us and learn about constantly varied functional movements done at high intensity. The workouts are scaled and modified to each athlete’s level and performed at the highest intensity that the individual can sustain with good form and proper technique. Sign-up here.
 
Open to our members to bring family and friends or athletes looking to check out Verve.  Different WOD each class, but not the WOD for the day.

 

Tuesday 140805

As many rounds as possible in 20 minutes of:
10 Wall Balls 20#(14#)
20 Alternating dumbbell snatch 40#(25#)
30 Double Unders

Post time to BTWB.

Many of you have seen the trainers and plenty of Verve athletes using the contraption that appears to be scrunchie bands attached to one of the squat cages.  The contraption I’m referring to is Crossover Symmetry and I’m going to give you a quick overview of why we use it and what it’s used for.  Many athletes have asked about how to care for their shoulders and I thought this would be a good time to talk about the Crossover system again.  The video above shows proper scapula engagement but please see a trainer for a full demo of the system.  

I have shoulder issues that stem from many years of playing baseball.  Many times during my career I continued to throw when my arm was basically hanging and needed rest.  This has caused some issues that I’ve dealt with and come up during overhead movements or any general shoulder workouts.  My PT gave me plenty of exercises to do but honestly I would never really stick to the plan.  Enter Crossover Symmetry.  

Crossover Symmetry is a rotator cuff and scapular strengthening system engineered to enhance shoulder health and performance.  I’ve been using it for the past two months and have seen some fantastic improvement in my shoulder strength and flexibility.  

Here’s a few of the benefits to using the system:

  • Activate the essential shoulder foundation muscles prior to activity 
  • Optimize the mechanical position and movement of the shoulder complex 
  • Prevent/Cure mild shoulder impingement through Scap-Cuff Activation 
  • Increase the tensile strength of the rotator cuff tendons
If you have questions about how to use it please ask one of the trainers to take you through how to set it up and use it properly.  We keep all the sets in the purple bins on the shelf near the office.  I’ve tried to incorporate some of the exercises using regular bands during class and will continue to find ways to apply the system to class.  Of course this isn’t a substitute for constantly varied functional movements executed at high intensity, but it will provide some additional help if needed.  Get with a trainer for a demo.   

 

Monday 140804

3 rounds for time of:
20 Burpees
10 Handstand push ups
Run 400 meters

bench 475x710 Monday 140804

Mr. and Mrs. Colby Knepp

Here’s a little throwback blog action for ya …. One of my favorites from Coach Luke, Circa July 2013.

Signs That You’re Overtraining ~ Luke Palmisano

​It seems like an oxymoron; we train in a extremely intense environment and drive ourselves to exhaustion within a workout to make ourselves… fitter? Stronger? Really? Well, the short answer is, yes. That is, to a point.

Think of it this way: The gains in fitness you receive from workouts take longer to show up, but are longer lasting. The deterioration we see due to fatigue are more intense, and more visible, but fade faster. In reference to the gains we see, a good illustration of that is the sickness/wellness/fitness continuum that is used in CrossFit. According to the continuum, we use measurable health markers to define if someone is “fit,” or “sick.” It takes time (sometimes considerable time) to see a person who is sick, and watch them become fit. However the opposite is also true. If you took the fittest persons at your gym, or at any competition, and suddenly started feeding them less than optimal food choices and stopped allowing them to workout, would they become sick overnight? Certainly not. They have built themselves a hedge against being sick. 

As we have seen, however, that although fatigue has a shorter life within our bodies as compared to the gains we see from fitness, fatigue has been seen to build up to the point where the deterioration we see from it overtakes the fitness gains we may have anticipated from our workouts. Therefore, we need to cognizant of what our bodies are telling us. If the cumulative effects of training are causing us to go backward in our goals, action is needed to save our bodies from burnout. Here are some indicators that you can use: 

  • Resting heart rate. This is your heart rate when you wake up in the morning. Ever checked it? If not, get in the habit. After 3 weeks, you have a baseline. Significant changes (+/- 5%) indicate that you may need some time off; something is happening in your body.
  • Weight. +/- 2% change in your body weight within a day may indicate something strange is happening. Take your weight after checking your resting heart rate, and before your first bowel movement.
  • Urine shade. This indicates hydration, or lack thereof. Something to consider: If you are a active person, or high level athlete, water may not be enough. You may need to add electrolytes to your fluid intake to truly rehydrate your cells. 
  • Sleep hours. I know, I know. Who has time for sleep?? How about this: sleep as much as your life will let you get away with. Sleep effects are cumulative. If you are tired all the time, a nap may be in order!
  • Sleep quality. This may involve lowering caffeine intake, late P.M. water intake, or simply getting into a bedtime routine. 
  • Appetite. Are you losing it? You may be over-doing it with your training.
  • Muscle soreness. Extreme muscle soreness or a period of days indicates that your body may not have the time to adapt to the volume you are giving it.
  • Mood state. Can you sense something being “off” mood-wise? It could be because of your training.
  • Immune status. The immune system is one of the first things to go if you are taxing your body beyond what is can handle.
  • Previous days performance. If you did poorly on a WOD yesterday that you should have crushed, take note. If this happens a few days in a row, this could be a sign that you need to take a day off. 

All these together are signs that you may be over-reaching in your training. 

Sunday 140803

Overhead Squat

1 – 1 – 1 – 1 – 1 – 1 – 1 – 1

Then every minute on the minute for ten minutes:
2 Overhead squats @ 50% of today’s 1 rep max (from the ground)
20 Double unders

Post to comments and BTW.

IMG 9965 475x316 Sunday 140803

Family that sweats together stays together!

Thank you to everyone who came out and joined us for the In House Olympic Lifting meet yesterday!  Congratulations to everyone who lifted and participated, as well as all the volunteers who made it happen!  Verve Barbell Club is off-cycle for the next 12 weeks.  We’ll be offering plenty of WODs, clinics, Endurance, and other opportunities to build your fitness.  What did you think of the last cycle?  We saw some great improvements in technique and strength as the PR’s rained!  

31 Heroes WOD all day on Saturday, August 9.  Heats start every hour from 9am–12pm.  Free drop-ins, please consider donating here.

Gymnastics skills clinic with Zink on Wednesday, August 6 at 4pm.  Free to members, sign up on MBO.  

This coming week we’ll have some additional opportunities for 5:30pm and 6:30pm WODs on Monday and Tuesday evenings.  This will allow you more opportunities for quality coaching and attention during some of our busiest times.  Sign up on MBO and let us know if you like them!

Saturday 140802

Five rounds for time:
Run 400 Meters
20 Kettlebell swings 70# (53#)
20 Box jumps 24″ (20″)

Post to comments and BTW.

IMG 9939 475x316 Saturday 140802

10m sprints to the death. Lean and pivot!

In House Olympic Lifting Meet today.  Weigh in at 1:30pm, lifting begins at 2pm.  Spectators free and welcome to join us!

Free Community WOD on Saturday, August 9th at 8am.   If you’re looking to try CrossFit Verve out for the first time, here is your chance. Come join us and learn about constantly varied functional movements done at high intensity.  The workouts are scaled and modified to each athlete’s level and performed at the highest intensity that the individual can sustain with good form and proper technique.  Open to our members to bring family and friends or athletes looking to check out Verve.  Different WOD each class, not the WOD for the day.  

Next Foundations Program begins Monday, August 11 at 7pm.  This is also a free class and open to athletes looking to start CrossFit or check out Verve.  Sign-up on MBO or email us at info@crossfitverve.com with any questions.

31 Heroes WOD all day on Saturday, August 9.  Heats start every hour from 9am–12pm.  Free drop-ins, please consider donating here.

Gymnastics skills clinic with Zink on Wednesday, August 6 at 4pm.  Free to members, sign up on MBO.  

This coming week we’ll have some additional opportunities for 5:30pm and 6:30pm WODs on Monday and Tuesday evenings.  This will allow you more opportunities for quality coaching and attention during some of our busiest times.  Sign up on MBO and let us know if you like them!

Friday 140801

Ryan and Julio’s Wedding WOD
As many reps as possible in 14 minutes:
Complete 2 rounds of
13 wallballs
8 toes to bar
then
Max rep Power Snatch (95/65)

In a team of 2, one partner completes 2 rounds of wall balls and toes to bar while the other completes as many reps as possible of Power Snatches

Score = Total number of Power Snatches 

Post score to comments or BTW

IMG 9891 475x712 Friday 140801

Maybe Snooki will make an appearance for the Wedding WOD???

WE ALL NEED TO GO LONG AND LOW SOMETIMES.

Recently, I had the pleasure of sitting in on a seminar given by Chris Hinshaw that discussed ways to train to build a resistance to fatigue and increase your endurance.  At first, I was intimidated because I thought he would just tell me to run….. run a lot.  I am not one who finds pleasure in running nor have I ever gotten the elusive “runners’ high”, but I thought it would be good to share any knowledge I gained.  Needless to say, my mind was blown!  The information that Coach Hinshaw shared was nothing that I had heard before but was everything I needed to hear.  I would like to share some key points with you to make you a ninja against fatigue and just be better all around!

CrossFit is AWESOME!! I LOVE IT.  We build the mechanics, then focus on consistency, and once we hit intensity, only HIGH intensity will do for us.  Well, there are many benefits to sprinkling in some long duration, low intensity (LD/LI) work to your repertoire, whether it is on a rower, an air dyne, or running.  Here are a few of the benefits:

    BENEFIT #1

- At long duration/lower intensity, the body utilizes more fat as an energy source as opposed to carbohydrates at higher intensity.  The layman’s’ explanation would be, your body doesn’t want to tap into those glycogen stores unless it has to, because those glycogen stores are limited.  At LD/LI, your body recognizes this and optimizes fat utilization.

 BENEFIT #2/3/4

- Training at longer duration/lower intensity can improve your heart’s efficiency.  LD/LI forces more blood into your left ventricle, which over time increases the size of you heart wall, which increases the amount of oxygen-rich blood your heart can pump to the muscles. When that blood gets to the muscles, the mitochondria of the muscles use that oxygen for energy.  LD/LI helps to increase the size of these mitochondria.  Bigger mitochondria = more surface area to receive that oxygen into the muscles.   More oxygen getting into your muscles = they don’t fatigue as quickly.  That may have gotten a little “sciencey”, but just know that more oxygen pumping through your system means good things!!

There are many other benefits to LD/LI such as decreasing blood pressure, reducing stress levels, in creasing thresholds, and reducing LDL blood cholesterol levels  but the key is not everything has to be debilitatingly crushing.  Sometimes we just need to get out and smell the roses at an easy pace.

 

VERVE UDPATES:

Tomorrow, August 2nd @ 2pm.  Verve’s In-House Olympic Weightlifting Meet.  Join us to cheer on your gym-mates in their first Oly Lifting comp. – Please note WALNUT ST. will be closed for the Color Run, so please plan your timing accordingly.

August 11th - Next Foundations program begins

 

Thursday 140731

For Time:
21 Thrusters 95#(65#)
21 Pull-ups
15 Thrusters 115#(75#)
15 Chest to bar pull-ups
9 Thrusters 135#(95#)
9 Bar Muscle ups

Post times to comments and BTWB

IMG 0288 475x475 Thursday 140731

Wearing the weight belt, top pictures show it too low and it wedged in the hip crease as the hip is flexed. Bottom pictures show the belt worn higher, across the natural waist, without impact to the hips during flexion.

The weight belt, unlike our favorite pair of jeans, does not come in “low rise”, #whatsupwiththat
By Courtney Shepherd

Lifting heavy is a part of CrossFit. The Olympic lifts (snatch and clean & jerk) and power lifts (back squat and deadlift) act as great bench marks to see the increase in our strength. As we get more comfortable with the lifts we begin to look around and take note of everyone’s accessories as they lift. We see people bust out the knee sleeves, the weight belts, the sweat bands, the wrist wraps, the special shoes, etc, etc, etc. We start to ask ourselves “Do I need those accessories? Will they help me lift more? Will they help me lift better?” All valid questions, today I would like to address only one of those accessories, the weight belt. It’s an item that Verve has made available for the use by it’s athlete’s but unfortunately it’s an item that can easily be used wrong. I once had it explained to me as such, “a dry erase marker is a great tool when it is being used to write on a whiteboard and transfer knowledge. But if I take the same dry erase marker and start jamming it into my eye, and I am no longer using it the way it was designed, it now becomes a tool capable of causing injury.” If used inappropriately, the weight belt has the potential to be more harmful than helpful. 

How does a weight belt work? Well let’s first address how it doesn’t work, it is NOT designed to support your back. It is NOT designed to stabilize your back. The belt is not meant to be worn when your back hurts or feels tight from previous work in an attempt to “save it” or “prevent it from getting hurt”. A weight belt acts as a surface for your abdominals to brace against during a time of increased intra abdominal pressure.

“To use the belt effectively, you need to use the Valsalva maneuver. This involves take a large breath of air into your belly (not your chest), and trying to exhale forcefully with a closed throat. This will push your belly out into the belt, which will help increase the pressure build up around your entire midsection.” (1)

The goal is not to tighten the belt as much as possible but rather to create the tight feeling through the Valsalva technique. The next question then, is when should I wear a belt? A weight belt is not creating a stabilized midline where none exists. It does not create core strength, the athlete needs to already possess it.

“If you are lifting correctly, your midsection should be strong enough to support itself through the vast majority of tasks you put it through. You may be limited in how much weight you can lift, but you are not in any significant danger of injury without it. The belt really comes into play when you need the extra support to get after heavy weights.” (2)

Breathing hard against a belt is a skill that needs to be practiced prior to heavy lifting. If you are new to using a belt, bring it out during the warm up sets of a heavy lifting day. Continue to use it through the heavy lifts. On days of light weight, high volume (meaning lots of repetitions), leave the belt behind. This is the work our midline should be able to handle on it’s own. 

We got the why, we got the when, now how about how do I wear a weight belt? A good starting place is around the natural waist, allowing the belt to go across the small of your back. It is not meant to be worn low on the hips or across the hips/ hips bones. When there is flexion at the hip, i.e. squatting, deadlifting, the belt should not get wedged in our hip crease. On the flip side, we do not want to wear it so high that it presses against our rib cage. The belt should not worn to it maximum tightness but rather with enough room to place one finger between your belly and the belt. This room is where we will press our belly against when creating our intra abdominal pressure. 

There are an abundance of cool tools and accessories used by athletes to aid in lifts. If you have a question about when you should or even if you should be utilizing them ask a trainer, they will gladly point you in the right direction. If you are unsure how to use any of these cool accessories, again, ask a trainer. Accessories can be incredibly helpful but if used improperly, can have the opposite effect. 

(1) 5 Mistakes You Might Be Making With Your Weightlifting Belt By Chet Morjaria

(2) Benefits and Proper Use of Weightlifting Belts By Dave Kirschen

Click on title to read full articles.