Friday 150612

For time:
Row 2000 Meters
200 Double Unders
Run 2 miles

Post time to comments or BTW

pepe le pew

PEPE LE PEW – Stinky CrossFit accessories and how to clean them!

We LOVE our accessories – knee sleeves, shin guards, weight belt, wrist wraps, and 4 pairs of Nano’s!!  We wear them as often as we can.  The problem is we become sweaty messes during our workout and our accessories absorb nearly every drop of it.  What can we do to ensure that we don’t offend our fellow gym mates and the homeless men on the corner?  Here are some tips and tricks for staying so fresh and so clean clean:

#1 – When taking your equipment off, turn it inside out!  Delay, for as long as possible, throwing those accessories straight into your gym bag.  Moisture hangs around when in enclosed places.  When moisture hangs around, bacteria and mold and goodness know what else flourishes.  When those nasty things flourish, the stink begins!

#2 – Wash you accessories when they start to smell.  There are several ways to go about this:

-Simply add these items to a basic load of laundry.  If you are washing your shoes, include them with a load of towels so you don’t bang up your washer.  If you are washing your wrist wraps, put them in a delicates bag so they don’t become entangled or stuck to your other items.

-Use special detergent to help kill the bacteria living in your goodies.  Tide, OxiClean, and many other companies make detergent especially for sporting goods.  These detergents have special cleaning agents added to help kill the smell-creating bacteria (that’s a technical term).

-DO NOT put any of the items in the dryer.  My suggestion is to place them outside on your patio so they get some sun.  Sun is also great at bleaching out any stains you may have on your shoes!

-If you don’t want to stick your items in the washing machine, you can wash them by hand using the following method courtesy of CrossFit Invictus:

Boil Your Knee Sleeves *wrist wraps, shin guards, weight belts included

I first heard of this method from Freddy Camacho of CrossFit One World. It’s pretty simple, all you need is a pot of water and some soap.

– Boil your knee sleeves in a pot of hot water for about 5 minutes.
-Remove the pot from heat.
-Add a small amount of dish soap to your sweaty neoprene mildew broth.
-Allow your knee sleeves to cool in the pot.
-Rinse your knee sleeves off and allow them to air dry.

Another Method: Hot Water and Vinegar Soak Before Washing With Laundry

The idea here is to use two methods for killing mildew and whatever else might be growing in your knee sleeves: heat and distilled vinegar. Bleach and other chlorine-based cleaners are not recommended for knee sleeves. Bleach can possibly weaken the textiles that comprise your knee sleeves.

– Heat up a large pot of water.
-Pour into a large bucket.
-Add 2 to 4 ounces of distilled white vinegar.
– Add your knee sleeves and allow them to soak for at least 10 minutes.
– Add your knee sleeves to a normal load of laundry with chlorine-free detergent.
– Allow your knee sleeves to completely air dry, you can leave them outside in the sun to speed up this process.

We love and appreciate each and every one of you, but please take a little time this weekend to make sure we don’t offend anyone’s nose!


The gym will closed for a seminar this weekend, but we have many fitness options:

-Classes at Verve will be happening @ 7am both Saturday and Sunday

-Saturday, there will be Pool WOD’s @ 9:30am and 10:30am at the Glenarm Rec Center

-Sunday, Verve will have 4 teams in the CFCC Triple Threat @ Cherry Creek CrossFIt.  The competition begins at 8am and ends at 5pm.

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