Wednesday 130306

5 Rounds:
On the four minute, run 400 meters

Post times to comments and BTWB.

Dan Smith, hanging on during “Gwen.”


How To Recognize Over-Reaching ~ Luke Palmisano

This past weekend we held the Competitor’s Course here at Verve. The trainers had a great time putting us through a couple of WOD’s per day and learning us some cool stuff. One interesting thing that I wanted to pass along was how to tell whether or not we are over-reaching with our WOD’s on a day-to-day basis, and possibly need to take some time off. Here are some factor’s to check:

  1. Your resting heart rate. Check it first thing every morning when you get up. If it lowers or rises by 5% for more than a day, take a day off. 
  2. Body weight. If your body weight changes significantly (think of 2% weight loss), you risk being very dehydrated.
  3. Urine shade. I know. This is a family site. But, if in the morning, your urine shade is, shall we say, burnt umber, then up your water intake. Especially in a dry climate, we need to take in fluids. If this is a consistent issue, take a day to hydrate your system.
  4. Sleep hours, and sleep quality. Sleep as much, and as often as your life will allow you. If you are so sore that you are restless and can’t sleep, you may need to take a day or two off. 
  5. Check your previous days performance. If you don’t do very well on a workout that you would expect yourself to crush, you may want to take a day off. 
  6. Immune status. If you are working out regularly, and then find yourself starting to get some sicky business in your throat… And that sickiness feels as though it’s turning into some kind of infection… Take a day, and rest. Your body may be so spent that your immune system can’t keep up.
All these together give us an indicator of what is happening with our body. Get to know these signs, and keep your health. Some of us GO SO HARDCORE WE REALLY DON’T GIVE OUR BODIES THE CHANCE TO RECOVER BECAUSE WE ARE SO AMPED UP OHMYGOD I AM GOING TO CRUSH THE WOD TODAY. See what I’m sayin? Be good to your body while you drag it through the mud every day. Getting your WOD on is great. Feeling good enough after your WOD to do everything else is even better. Love you.
  •  We have a couple of events coming up to keep in mind. The first is a paleo night out at Limon Restaurant. It will be this Saturday at 5:30 P.M. It will be a three course meal, $30 per person + tax and gratuity. We will have a sign up sheet here at Verve. We will need to have you sign up by Friday night so we can make the reservation. The reservation will limited to 20 people.
  •  The second event to keep in mind is the second annual CrossFit Roots Olympic Lifting Open Invitational. Ryan Landis heads up the Oly program up in Boulder, and is looking to put together a friendly, low pressure Oly meet. For this year, only Verve members are invited to compete against the athletes at Roots! This is a great chance to try your hand at a low pressure competition amongst friends. If you are interested, let me know at I did this event last year and had a great time. The tentative date for the meet is April 6th at 10:00 A.M.


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