Tuesday 120110

Complete as many rounds as possible in 20 minutes of:
18 Box jumps, 24″ box
15 Toes to bar
12 Bent over rows 

Post rounds completed to comments.


Amy OG T2B FnA.

Welcome 2012! What a New Year we have had so far!

How has everyones first days of the challenge gone?

New class times and wait list woes.  It’s that time of the year again when classes get fuller and wait lists get longer. We are lucky to have so many amazing members coming into our doors each day.  More people are getting fitter and healthier by the minute.  This month we’ve added some new classes to help elevate the New Year pressure cooker.  Please remember to cancel any classes you will not be able to attend, and beware of scheduling yourself into multiple WOD’s in the same day.

New classes and changes:

Hot dogs and cupcakes is now on a consistent schedule of Monday, Tuesday, Thursday, with 2 class times each day. 4:30pm and 5:30pm.

Endurance is once a week, Tuesday at 6am.

7:30pm WOD each Monday and Wednesday night.

CrossFit Mom’s 2X a week Wednesday and Friday at 10am.

9am WOD Tuesday’s and Thursday’s

And what many of you have been waiting for, OPEN GYM time. Tuesday and Thursday for 1 hour from 7:30am – 8:30am and Saturday for an hour and a half from 11am – 12:30pm

NOTE: Classes must maintain a minimum of 5 athletes to keep on the schedule.

Open Gym Rules:

Be Patient Accidents & injuries usually come as a result of impatience. Don’t be greedy. Slow down. Ask questions. Ask for help.

Clean Up Put away all your equipment after each workout. You don’t want to pick up the last class’ crap so don’t make them or the trainers pick up yours. Clean up sweat, spit, blood, chalk, dirt, vomit, handprints, and whatever else you’ve left behind.

Listen We are the coaches and don’t want to see anyone get hurt or develop bad habits. When we tell you to reduce weight, stop, or do something, LISTEN and DO IT. We are here to provide a safe and motivating environment designed for your success.

Check “IT” at the door. Have some baggage?  Emotional issues?  An ego?  Don’t bring that stuff into the gym.  CrossFit Verve is a cathedral of physical performance.  Clear your mind and work hard.  When you’re done and you leave, you will be refreshed and your issues will be easier to deal with. Really.  One final warning about ego…  Sometimes it’s hard to let this go.  CrossFit is magical in it’s ability to wreck egos.  You have been warned.

Sign up. All athletes must be signed up in MBO to attend open gym.

Children We love kids here at CrossFit Verve and think it’s important for them to see their parents leading active, healthy lives. However, we also want to keep kids and everyone else in our gym safe. We are sorry but there are no kids allowed during open gym time, no exceptions.

Leave on time:  Please respect the open gym hours and the time of the trainers.

Have Fun  Yes, it’ll hurt.  So what?  Have fun with it.  CrossFit Verve is a playground and while we’re constantly increasing work capacity, we’re having a blast at the same time.  Agony and laughter… who knew they were so compatible?

 

Comments

  1. Lex :

    To All Verve Athletes-

    The Verve is the best place to find deadlift, squat, power clean and WOD PR’s but where is the best place to find your 400m, 800m and Mile PR’s? Its not in the streets but at a track with automatic timing and in a competition setting. That’s why I suggest you look into competing in upcoming indoor and outdoor open track meets being held by local Colleges and Universities in the area. It usually costs around $10 to compete and all the money goes to help support the school’s track program.

    Below is some information about an upcoming indoor meet in Golden, Co that I plan to attend at months end. If there is enough interest (at this meet or for future meets) Team Verve could form and reduce all entry fees.

    Joe Davies’ Open
    Colorado School of Mines
    January 27-28, 2012
    Steinhauer Fieldhouse
    http://www.csmorediggers.com/sports/track/index

    Registration- Online at http://www.directathletics.com

    Facility- Steinhauer Fieldhouse is a 193-meter 3-lane oval with a 6-lane straightaway with a Mondo running surface.

    Entries- Must be done online before Tuesday, January 24, 2012.
    Address questions to Art Siemers at 303-273-3368 or asiemers@mines.edu

    Timing Fully Automatic Timing

    Open Athletes must enter by 5:00 PM MST, Tuesday, January 24, 2012.
    Entry Fee: $10.00 per athlete per event.

  2. Darika :

    Yay for open gym! And Cherie I took my resting heart beat sunday morning: 60.

  3. Kirsten :

    Hiya,
    Was surfing around for a block calculator and found that crossfit Albany had found an excel sheet that actually calculates the blocks! You just enter the desired number of blocks at the top, there are also several tab pages at the bottom- anything from straight paleo, to unfavorable carbs! Thought some other peeps might wanna check it out too. http://www.albanycrossfit.com/files/zone-block-calculator1.xls

    • CrossFit Verve :

      Nice find!

      If there are items you can’t find the values for, check out http://nutritiondata.self.com/ and search for your food item. You’ll be overwhelmed with nutritional information about said food. You can then play with the units of measurement to find the total grams of macronutrients.

      7g PRO = 1 PRO
      9g CHO = 1 CHO
      1.5g FAT = 1 FAT

  4. Hanna :

    Hey Verve, I think we should have one more prize category – “Most Sleep during the Challenge”. Winner gets a T-shirt emblazoned with “Don’t wake me, I’m remodelling.”

    ;P

  5. Jim D, :

    When filling out Slaughter’s spreadsheet (pretty nice work Chris!!) it penalizes me for additional blocks of fat. Should I continue to do my normal fat intake and take the penalty or should I reduce my intake to normal zone portions?

    Jeremy congrats on the little guy!

    Matt, will you be blogging the Hot dog and Cupcakes WOD’s again?

    • CrossFit Verve :

      I’m going to hold of on the HD&CC blogging for a bit… you should know what it is.

      Love the “Don’t Wake Me…” t-shirt idea. We may just use that.

  6. CrossFit Verve :

    Lex I love the track meet idea andI’m in. I’m out of town the weekend of the 27th. But would love to try out a meet or two. Will look into other events.
    CC

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  132. I’ll gear this review to 2 types of people: current Zune owners who are considering an upgrade, and people trying to decide between a Zune and an iPod. (There are other players worth considering out there, like the Sony Walkman X, but I hope this gives you enough info to make an informed decision of the Zune vs players other than the iPod line as well.)

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  136. If you’re still for the fence: grab your selected earphones, head right down to a Best Buy and have to plug them to a Zune then an iPod to see which one sounds better for your requirements, and which interface allows you to smile more. Then you’ll know which can be right for you.

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