Friday 130118

As many rounds as possible in twenty minutes:

Run 400m
2 Muscle-ups
6 Handstand push-ups
12 Toes to bar

Post rounds and reps to comments and BTWB.

CrossFit Kids, it’s cool. And it’s FREE this Saturday!

CrossFit Verve is happy to host our free Kids class this Saturday at 9am.  If you or your child is interested, email mas@crossfitverve.com to get signed up and then join us for some fun!  

Adults can join the fun with our free Intro to CrossFit class at 8am, or Verve athletes can work on their ninja skills and cat-like reflexes at the Flips, Tucks, and Tumbling clinic at 12:15 with Mas and Ryan.  

2013 CrossFit Verve Change Your Life Nutrition Kick-off!

When?  January 28th – March 11.  6 weeks, through the start of the Reebok CrossFit Games World Open.
Why?  Because fueling your body with nutritious, whole food, in appropriate portions is the best way to ensure a happy, healthy life and improved athletic performance.  You want this to be the best year yet!
What?  Keeping yourself accountable, with a partner and your CrossFit Verve community in action.  Nutrition Coaching Program meetings and Nutrition Kick-off events every week are free to athletes participating in the Kick-off for the duration of the 6 weeks.  Events include Night Out, Cook-your-fanny-Off, and more fun!
Winners in 2 categories: Body Composition (BF%/LMM) improvement, Performance improvement.
Cost of $75 to participate.  Does not include BF testing, but that will be made available before and after for athletes.  

Sign up for the Hydrostatic Body Fat test online via the links below:

Friday, January  25th  

Saturday, January 26th

How?  Tracking/logging your meals, life, and performance daily either on Beyond The Whiteboard or in your logbook.  Before and After:  Weight/measurements, Benchmark WOD(s), Vital signs, Pictures, BF %/LMM.  

~Paleo is eating for wellness: Lean meats and vegetables, nuts and seeds, some fruit, little starch, and no sugar
~Zone is eating for hormonal balance: Keep intake to levels that will support exercise, but not body fat using blocks.

Must log: either on Beyond the Whiteboard or in a notebook of your choice
– all food intake
– workouts
– sleep
– supplements

Each meal has three positive or neutral values:
-2 cheat meal: not Paleo, not Zone quantity (-10 possible per day)
+0 paleo meal that includes dairy
+1 paleo meal: all Paleo rules apply (5 possible per day)
+2 zone meal: all standard zone rules apply (10 possible per day)
+3 Paleo/zone meal: Paleo quality in zone proportions (15 possible per day)

Rule of 5 bonus points:
+1 no fewer than 5 meals per day (1 possible/day)
+1 fewer than 5 hours between meals(1 possible/day)
-1 more than 5 blocks per meal (-5 possible/day)

Deductions:
-1 for each alcoholic beverage (-5 possible/day)
-1 for no PWO meal (before leaving the gym)
-1 for less than 3 grams of fish oil/day
-1 for each carbonated beverage, except water

Points:
20 possible points per day for 43 days (860 points possible if end on 11th)
120 possible exercise points
Total of 980 possible points

Exercise:
-10 fewer than 3 WODs/week
+0 for 3 WODs/week
+10 for 4 WODs/week
+20 for 5 or more WODs/week

Bonus Points:
+1 64 oz of H2O in a day
+1 8+ hours of sleep (can include naps)
+1 if half of carb blocks are from veggies

Cost – $75
0 – 784 forfeit $ (less than 80% compliance)
785 – 872 $25 back (80% – 90% compliance
873 – 980 $25 back and new Verve t-shirt (~90%+compliance)

Drawings each week for participants for prizes such as Personal Training sessions, meal planning, and Verve gear.  Winners in each category will receive gift bags including: 6 month membership in Nutrition Coaching Program, Verve T-shirt, real food gift card, possible sponsor prizes from TP, SFH, Progenex, and Rogue.  

So are you game?  Are you ready to make this your best year yet?

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