Thursday 100930

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 number of minutes completed to comments.

Lt. Col. Reeman, representing with the Verve team at the Metro Dash.

Building a Capacity 

We've all done it – jumped into something blindly with both feet without testing the water first …and we've all gotten burned because of our eagerness.  Surely, this sort of enthusiasm is admirable, yet we don't encourage it due to the potential for injury.  

Take for example the GHD sit-up or the butterfly pull-up.  Without fail, athletes that have attempted workouts incorporating the GHD sit-up have found themselves undeniably crippled.  Others have pieced together fragments of a butterfly pull-up and completed a workout utilizing their new skill and paid the price with tenderized flanks.

The lesson that we'd like to impart in this little note that when you are learning a new skill, build a capacity over time.  Sometimes the stimulus elicits a response that you weren't expecting.  But a wise approach to learning new skills would be to start with a relatively low dose of the stimulus and see how your body reacts.  As you get stronger and your body adapts to the stimulus, then think about adding intensity to the equation.  

Remember: having to recover from a mistake costs you time away from the gym and doesn't make you any fitter.  Building a capacity over time makes you stronger and smarter. 

Saturday's classes are cancelled due to the USAW/CF meet in Colorado Springs.  With that said, we'd still like all interested athletes to show up at 9am at Verve for a workout. No sign-up is necessary, details will be posted and all are welcome.  


  1. Donna :

    If you don’t like swearing, please do not read this post. Happy fall! Had to share:
    – – – –
    I don’t know about you, but I can’t wait to get my hands on some fucking gourds and arrange them in a horn-shaped basket on my dining room table. That shit is going to look so seasonal. I’m about to head up to the attic right now to find that wicker fucker, dust it off, and jam it with an insanely ornate assortment of shellacked vegetables. When my guests come over it’s gonna be like, BLAMMO! Check out my shellacked decorative vegetables, assholes. Guess what season it is—fucking fall. There’s a nip in the air and my house is full of mutant fucking squash.
    I may even throw some multi-colored leaves into the mix, all haphazard like a crisp October breeze just blew through and fucked that shit up. Then I’m going to get to work on making a beautiful fucking gourd necklace for myself. People are going to be like, “Aren’t those gourds straining your neck?” And I’m just going to thread another gourd onto my necklace without breaking their gaze and quietly reply, “It’s fall, fuckfaces. You’re either ready to reap this freaky-assed harvest or you’re not.”
    More here.

  2. Slaughter :

    very solid advice

  3. tiff :

    gourds are serious sh*t. recognize.

  4. Good to see you had fun – and managed to photograph some tricky mittens!

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