Wednesday 120321

Four Rounds

400m Run 

Each time on the 5:00 interval 

Post time to comments.

Self awareness is everything. Most people don’t understand that what you tolerate you accept, but it is a reality. Think about it. The more you sit in traffic, the more you get used to the traffic. Eventually you say, “this is normal for me, the traffic isn’t that bad, I barely notice it any longer.” Yet, there is a non-moving mass of cars surrounding you — this is called grid-lock. Loss of tissue tolerance and the art of aging is similar in nature. The physical difference is basically the same, you become “locked” and consider it “normal”. I really want you to think about this; what you tolerate, you accept.

Every bone has muscle and fascia that surrounds it, and every joint has a muscle and a tendon that support it. Muscles are designed to create and maintain structural integrity in the body through proper force couples and length tension relationships. Structural integrity of the muscles produces proper biomechanics through intra and inter muscular coordination.

The biomechanical chain reaction, beginning with the foot, can take dysfunction from the lower leg all the way up to the quads, hip, IT band and even the lower back. – Trigger Point Technologies, 2008

Get out and mobilize my friends! 




  1. Ryan Harris :

    So I really liked the post on calcium, but when a child is growing he would be in a constant deficit for calcium? by following this r/x

    or maybe not? what are some thoughts here is the previous post.

    We get asked this question all the time, so here’s our answer to, what about calcium?
    Bone Remodeling
    Did you know that your skeleton is brand new every ten years? It’s true, bone is living tissue and is continually going through a remodeling process. Just like when our home becomes old and we remodel the kitchen, when our bones become old the body replaces it with new bone. This process is called remodeling. In this process there are two big players; osteoblasts and osteoclasts. Osteoclasts remove bone or are more commonly thought of as the vehicle that steals calcium from the bones, to use where it is needed in the body. Osteoblasts deposit new bone or take absorbed calcium and deposit it to form new bone. A bone remains dense when osteoclasts are removing bone from the inside and osteoblasts are depositing bone on the outside at a balanced rate.
    One big factor in keeping this system in balance is stress. Remodeling and the formation of additional bone can modify the strength of bone in direct response to the amount of stress that is applied to it. Stress to the bone increases osteoblast activity in the bone tissue. A removal of stress decreases osteoblast activity. Stress is defined as load bearing. Does it feel heavy, if yes then you might be able to call it stress. This is why swimming is not in the top running for sports for your grandma should pick up.
    Calcium and Bone Health
    In the US calcium intakes are one of the highest in the world. However, the US also has one of the highest rates of bone de-mineralization (osteoporosis or muted osteoblast activity, increased osteoclast activity). Bone mineral content is dependent on not just on calcium intake (where we focus our attention), but on a net calcium balance (intake – excretion).
    Excretion is initiated by MANY factors, however they are mostly diet and exercise related. Calcium needs to maintain a base level in the blood. If you go below the base level you die. No joke! This is probably why the human body was designed with one big calcium storage (the skeleton) to keep these levels in balance. You see calcium is not only used to make bone, but it initiates muscle contraction (this includes the heart), blood clotting and the release of neurotransmitters. It’s pretty darn important, imagine ANY of those functions being blocked. No calcium in the blood, muscles stop contracting, heart stops, you die, nuf said.
    Dietary calcium excretion from bone is dependent on acid/base balance. All foods upon digestion ultimately must report to the kidney as either acid or base. When the diet yields a net acid load, the acid must be buffered by the alkaline stores of base in the body. Calcium salts in the bones represent the largest store of alkaline base in the body and are depleted and eliminated in the urine when the diet produces a net acid load. The highest acid-producing foods are hard cheeses, cereal grains, salted foods, soda (diet included), meats, and legumes, where as the only alkaline, base-producing foods are fruits and vegetables. Because the average American diet is overloaded with grains, cheeses, salted processed foods, soda and fatty meats at the expense of fruits and vegetables, it produces a net acid load and promotes bone de-mineralization. By replacing hard cheeses, cereal grains, and processed foods with plenty of green vegetables and fruits, the body comes back into acid/base balance which brings us also back into calcium balance. Diets containing high acidity contribute to the development of osteoporosis and renal stones, loss of muscle mass, and age-related renal insufficiency due to the body’s use of calcium to buffer pH.
    What promots calcium intake and bone density? Eat your veggies and lift weights.
    Reference: Anatomy & Physiology eighth edition, Seeley, Stephens, and Tate, 2008.


  2. Jeremy :

    Fellow Verve peeps,

    I just wanted to pass along the below info. for a benefit WOD taking place at CrossFit Castle Rock this coming Saturday, March 24th. The event is a fundraiser to establish a college fund for the children of Engineer Jason Murphy of Aurora Fire. Engineer Murphy tragically lost his life when he was struck by a car while bicycling to work this past week. It would be fantastic if Verve could make a strong showing to honor a great man, as well as help support the two young daughters he left behind.

    WODs begin on the hour from 8:30-11:30. I’m open to car-pooling down if we can get enough folks together for the trip.



  3. Cherie :

    Ryan –

    Thanks for reading the post on Calcium. I do believe is is a little different for children. They are meant to drink milk. But I don’t necessary think it’s due to the calcium, while it is a contributor I believe a big reason is the growth hormones. One of the big problems in diet of small children today is that it is all snack like foods as they are very young. I would be more concerned with the types of foods they are eating, veggies, fruits, oils, meats with no grains and no beans, then I would be with milk consumption up to the age of two.

    I hope this helps – Cherie

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