Friday 140812

2012 Open Workout  12.1

As many reps as possible in 7 minutes of:
Burpees
*Must two hand touch a target 6″ above max reach

Post reps to comments or BTW

There is a lot of info in this post, so hunker down and get to reading!

GOOD LUCK TO ALL OF THE VERVE ATHLETES COMPETING TOMORROW IN THE LUMBERJACK THROWDOWN!!
Follow this link to check out the workouts

Here are the heat times for our athletes so you can go cheer them on!
-Team Vicious and Delicious and Team Lazy Has-Beens @ 9AM and 12:45PM
-Team Hall’n Lumber Duo and Team M as in Mancy and Team Swingers @ 9:25AM and 1:03PM
-Jay Cain @ 11:05 and 2:05PM
-Colby Knepp @ 11:30am and 2:18PM
-Chris Zienkievicz @ 11:55am and 2:31PM
**BASICALLY there is action going on all day, come and support the many Ververs!!!

AND

GOOD LUCK TO VERVE MEMBER ELIZABETH  “LILLIE” GLAWS WHO WILL BE COMPETING IN THE GRANITE GAMES THIS WEEKEND!  Watch all of the action online HERE to watch her dominate the field!

“MUSCLES ARE TORN IN THE GYM, FED IN THE KITCHEN, AND BUILT IN THE BED”

As coaches, we see almost all of your smiley faces throughout the day.  In our conversations, we hear about any issues or frustrations you may be having about your training at the gym.  Here are some common frustrations we here:
**”My knee is hurting, but I think I will just wait to see if it goes away”
**”I am very frustrated, my numbers aren’t going up and some of them are even going down”
**”I have been following …(insert name here)….. training program, doing 2 WOD’s a day and I don’t see myself getting better”
The next thing we ask as coaches is when was you last rest day?  Very often, we get a bewildered look and reply of “I really liked the workouts this week” or “I had some drinks this week and I need to work them off”.

I want to take a moment to emphasize the importance of programming rest in your routine.  Rest is not only for the weak or the old or the deconditioned, it is the only opportunity your body has to fully recover from the damage we do to it during our intense workouts.  Here is outake from a similar post by CrossFit Roots:

“Rest days allow for physiological and psychological benefits that are vital to athletic progress.

Physiologically, rest allows the body to learn from and adapt to the recent physical stress, repair muscles, rebuild, and be stronger and better adapted for the next physical challenge (in our case, a workout). In CrossFit we believe in relative intensity and work to dial in our athletes’ workouts to an intensity level that hovers in the “hard but doable” realm. The result is an adaptation that continuously tips the athlete toward stronger, more skilled, faster, you get the point. But the CRAZY PART is that this adaptation takes place during the rest and recovery phase, not during the workout! Too much intensity or too little recovery blunts the adaptation creating an athlete that is headed toward plateau rather than continuous improvement.

Psychologically, and when viewed correctly, rest days give us a mental edge in workouts. When an athlete embraces the time off they come back stronger and work harder in workouts. I say “when viewed correctly” as many athletes feel guilty about their rest days and instead waste tons of mental energy worrying about not working our rather than reaping the benefits.

As athletes (and not just CrossFit athletes) we constantly chase performance and for many, appearance too. We’ll do anything for a better run time, a faster Fran, or a heavier deadlift. Change my diet? Sure, tell me what I can and can’t eat. Buy the right shoes? Sure, where do I pay? Take a day off? NO WAY.”

Here are some signs that you are overtraining and need some valuable rest:

• Decreased Coordination or performance

• Prolonged Illness

• Decreased desire to train

• Soreness that lasts longer than usual

• Feeling lethargic even after getting adequate sleep

• Increase in nagging pains in the joints or muscle

• Your results/progress are coming to a screeching halt

The goal is to not come to this point and ensure that you are getting rest now so you don’t have to pay later, but if you are here then take a couple of rest days.  If Verve is your escape from life, than come in and mobilize, roll out, socialize. 

VERVE UPDATES:
*There will be a Snowboard on the Block Expo going on at the EXDO center all day Saturday, so be aware of the parking situation.

*Hinshaw Seminar is Saturday, September 27th.  The details and sign ups can be found here.  Again, I highly recommend this seminar as a way to find the ideal place for you to train your endurance without just running more and hoping it gets better.

*CHECK OUT OUR EVENTS PAGE FOR ALL OF THE UPCOMING EVENTS AT VERVE!