Every minute on the minute for 20:00, alternate exercises:
Odd minutes: row 20 calories
Even minutes: 20 push-ups
Post calories and reps to BTWB
Very often athletes from Verve have to travel, whether for work or personal reasons. This usually ends up with athletes staying in hotels. The nice thing about hotels is that most of them have some type of workout area. Now we’ve talked about different workouts you can do with minimal equipment to still get your fitness on but here’s a few easy ways to use a piece of equipment most hotels offer, a treadmill. With our chosen fitness form, the idea of running on a treadmill for a long time at a steady pace while listening to music or watching television might not quench our fitness thirst. So try these tips to make your treadmill experience a little more your speed.
Use intervals. Mix it up with high and low speeds. This combination will get the heart rate spiked and can be used for maximum calorie burning if that’s your goal.
Use the hill function. Most treadmills have a way to mix in some elevation changes which will again throw curve balls at your body and lead to a more enjoyable less boring workout.
Use it like we do in our daily WOD’s. You don’t have to do it before or after, after but instead mix it in. Grab some some dumbbells and create a workout that involves running as a piece of the workout. Just remember that if you leave the treadmill running while you hop of to do some manmakers or thrusters, that the belt is still moving when you jump back on. Check YouTube for videos of people who forgot this.
Create a music playlist that goes with the tempo you want to run. Since most of use don’t know how long songs are, this will be an easy way to create a workout that changes the speed of your treadmill work with a little mystery involved. Sprint during those house music tracks and slow it down for the tracks that are a little less motivating.
Check out the the article the above was referenced from HERE. There are many great references to treadmill workouts if you don’t want to plan your own.
Shoulder press 1 – 1 – 1 – 1 – 1
Push press 3 – 3 – 3 – 3 – 3
Jerk 5 – 5 – 5 – 5 – 5
Post score to BTW.
The Lean and Mean Nutrition Challenge Kicks Off Today! Sign Up Here: Lean and Mean Sign Up
Weekly Food Prep by Colby Knepp
Your busy. I know. But your commitment to taking 2 hours on a Sunday to go grocery shopping and prep healthy meals for the week will likely be the biggest determining factor as to how well you can adhere to healthy eating. Here is a fool proof approach that will take you under 2 hours to prep clean meals for the entire week.
A quick note: you have a couple of options here. You can cook enough to last you three to four days and then go through the process again, or you can cook enough to last you one week. Personal preference.
- Get started. Don’t put it off until later; because it won’t happen later. Do it first thing in the morning or afternoon, and then you can get on with your day. Total time: One second.
- Clean out your fridge, cupboards and pantry. Eliminate any items that are past due and need to be thrown out. This will help to make room for the new stuff coming in. Total time: 5 minutes.
- Make a plan. Use a resource like the Paleo Recipe Book (www.paleorecipebook.com) or Gourmet Nutrition (www.gourmetnutrition.com). Pick out two dinners that you would like to make (and be sure to cook enough for leftovers). Pick out one soup/crock pot recipe. Pick 2-3 snacks. Total time: 10 minutes.
- Go shopping. I like Whole Foods and Sprouts for the important things (meat and vegetables), and King Soopers for the “household” type things like tooth paste, toilet paper, etc. Bring your Quick Reference Food List with you, as well as your Meal Planning Cheat Sheet. Total time: 60 minutes (if you’re moving very slow).
- Prep your vegetables. Wash and cut all produce and store in Tupperware for later use. Total time: 10 minutes.
- Cook your meats. Cook your proteins in bulk and freeze what you don’t use. This way you can easily thaw them out when you need them, and you don’t have to worry about quality food spoiling. Total time: 30 minutes.
- Pack your lunch and a few snacks for tomorrow, and you are on your way. Total time: 5 minutes.
Every minute on the minute for as long as possible:
7 Thrusters, 75# (55#)
7 Pull ups
If you fail prior to 15 minutes, complete the rest as a 15 min as many rounds as possible.
Post minutes or rounds to comments and BTW.
DON’T FORGET!! Sign-up for the Lean Mean Nutrition challenge below, starting tomorrow Monday, April 21st!! If you need skin caliper testing or measurements taken (cost $25 cash total for before & after) please email AnnaM@crossfitverve.com to get scheduled.
Build some good lifestyle habits, improve your performance, and look good NAKED! Remember it is almost summer and that means Water World Days. Verve Lean and Mean Nutrition Challenge Sign-Up Sheet here!
Cheer on our Master’s guys this weekend as they complete their Master’s Qualifier WODs. You can join them on Sunday at 10am or 12:30pm. We are so proud of them! Wondering what their WODs are? Check them out here.
Upcoming clinics this week:
Mobility Sunday 11am with Maddie
Running Tuesday 5:30am with Nate
Mobility Tuesday 7pm with Slaughter
Post time to comments and BTW.
DON’T FORGET!! Sign-up for the Lean Mean Nutrition challenge below, starting this coming Monday, April 21st!! If you need skin caliper testing or measurements taken (cost $25 cash total for before & after) please email AnnaM@crossfitverve.com to get scheduled. More info coming Monday for teams, etc.
Cheer on our Master’s guys this weekend as they complete their Master’s Qualifier WODs. You can join them on Saturday at 1pm, and Sunday at 10am or 12:30pm. We are so proud of them! Wondering what their WODs are? Check them out here.
Upcoming clinics this week:
Mobility Sunday 11am with Maddie
Running Tuesday 5:30am with Nate
Mobility Tuesday 7pm with Slaughter
10 Snatch 135# (95#)
Post time to comments or BTWB
For many of us, we spend many hours per day or week working on a computer. We are on the computer for work, fun, Instagram/Facebook (the latter more than likely). All of these hours, sitting with poor posture, can lead to Postural Kyphosis. Don’t be afraid, you won’t look like the Hunchback of Notre Dame or the witch in Snow White, but Postural Kyphosis has many adverse affects that you are probably experiencing now. When we sit in bad posture with our shoulders rolled forward and head looking down towards your screen, much like Jon in the picture above, we open ourselves up to a plethora of painful symptoms. For example, when the shoulders roll forward and internally rotate, the chest muscles tighten and the back muscles loosen, giving us the “douchebag shoulder” appearance. YOU DON’T WANT THAT. When we look down at our screen, our head sits forward from our midline. Fun Fact: Sitting or standing with your head sitting just 3 inches forward, your neck muscles are holding 42 pounds of added weight. Are you wondering why your neck and shoulders are sore?
How do I fix this?
The following is just going to address proper positioning of the upper back. I will leave the lower back/hips for a future post.
First, the shoulders are a direct reflection of the angle of your rib cage. Think of the rib cage as more of a sphere that your shoulder rotate around, not a boxy cage. Test this out: Without even moving your shoulders, roll your rib cage forward by dropping your chest slightly. Now, turn your chest up towards the ceiling slightly. What did your shoulders do? This is the first way to fix Postural Kyphosis. Make sure your rib cage is straight up and down by making sure your ear, shoulders, and hips are in a straight line. Take a look in a mirror if you need to, or have your creepy cube-mate take a picture.
Second, ensure your forearms and wrists are at approximately a 90 degree angle. When that angle closes, generally our shoulders move towards our ears. When that angle opens up, the shoulders roll forward. NAUGHTY NAUGHTY.
Lastly, make sure your screen is slightly below eye level, and you are not cranking your neck looking down at it. Reference the picture below for ideal screen set up.
If your desk at work or at home is not set up like this, make some changes to make it happen. Raise your screen up by putting books underneath it. Invest in an adjustable chair, or better yet, a 55cm fitness ball. Email email@example.com if you would like some easy recommendations for customizing your desk to decrease Postural Kyphosis symptoms. Better yet, post a picture of your fabulous-self below sitting at your desk and we can all critique you!!
DON’T FORGET!! Sign-up for the Lean Mean Nutrition challenge below before the start date of April 21st!!
Haters gonna hate, potatoes gonna potate. By Courtney Shepherd
For 20 minutes, every minute on the minute complete:
3 Weighted strict pull-ups (dumbell)
With remaining time, complete as many air squats as possible
Post weight to BTWB
I’m not an enormous fan of running. Yes I see the benefits of it, but I’ve never been one of those people that enjoys just going out for a run. Hey let’s go run a 10K, it’s not something you’ll hear should I call you. Let’s go do some fast exercising, is. That being said I recently read an interesting article on The Poliquin Group’s website regarding sprinting. Now I know it’s not the same as a lengthy distance run, but after reading the article and reading the benefits, I’m convincing myself that running might be more fun than I thought.
I digress. Here are some great benefits to sprinting. Sprints, help you lose fat, build muscle, improve your health, and can come in handy when you need to run away from someone. That last one may be specifically for me only.
Here are some bullet points from the article. For the full article and studies referenced click HERE.
Sprints help you lose fat and not only that, but they do it in a short amount of time. Here’s some facts from a 2010 study. Participants in the study ran 6 sprint sessions of 6 30 second full effort sprints with 4 minutes of rest between. The average waist size dropped by 3 cm in that time.
Sprints help you build muscle by increasing the fast twitch fibers and studies have shown that sprinting enhances protein synthesis pathways by as much as 230 percent. Sprinting can also increase testosterone levels and decrease cortisol levels which is a desired balance when looking to increase muscle and decrease fat. Women won’t see the same increase in testosterone but will see increase in growth hormone levels, burn fat, and help build muscle.
There are many additional benefits to sprint training including; improved cognition and brain function, improved circulation and lung function, improved insulin sensitivity and energy use. Click the bold link above for all the benefits to sprint training.
Here’s my takeaway and one that will be useful for all of us. Add some sprints to your life. With the weather getting nicer, take advantage and find a nice straightaway and just rip it a few times. Curtis Park has a great cut of grass that is perfect for sprinting. Sprint one direction and walk back the opposite direction. Repeat a handful of time and you’ll soon start seeing the benefits that The Poliquin Group article talks about.
5 – 5 – 5 – 5 – 5
Post loads to comments and BTW.
CrossFit Verve Lean and Mean Nutrition Challenge – Are you in?
The CrossFit Verve Lean and Mean Nutrition challenge is a 6 week team and individual challenge designed to teach you healthy nutrition and lifestyle habits in a fun, competitive format that will help you build muscle, eliminate excess body fat and improve your health and fitness.
Why do I need this?
To build healthy lifestyle habits, balance your stress levels, improve your health and continue to improve your performance in the gym. And you’ll likely lose body fat and build muscle while you’re at it.
What should I expect from this challenge?
Over the course of this 6 week challenge, you can expect to build lean muscle and shed excess body fat. But that’s just the beginning. In addition to building a lean and strong physique, you’ll also improve your energy on a daily basis (no more mid afternoon insulin naps), improve your digestion, eliminate nasty food allergies and inflammation, continue to crush your workouts, and gain some control over your hectic and stressful life.
How does it work?
Every day for 6 weeks you will keep track of a couple important things, such as exercise, sleep, nutrition, quiet time and rest days. Each of these activities will have a certain score associated with them. At the end of the competition, the individuals with the highest scores (total points, body fat lost, best team score, most dramatic before/after photos) will be awarded with prizes!
How do I log my score?
You will be given a scorecard prior to the start of the challenge to use to log your scores daily.
What are the prizes?
GRAND PRIZE – Biggest Change in Before/After Photos: 1 month free training, 1 free Foundations membership for a friend, and a gift basket.
Most Body Fat Lost: Gift Basket
Most Points Scored (Individual): Gift Basket
Most Points Scored (Team): T-Shirts and Tender Belly Bacon
What are the rules?
Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Eliminate alcohol, processed foods, dairy, grains and other inflammatory foods. Exercise 5 times per week. Take 2 days off to rest and recover. Sleep a minimum of 7 hours every night. Take 20 minutes of uninterrupted quiet time every day (no electronics allowed).
How do I get started?
- Sign up in person at the gym or e-mail firstname.lastname@example.org
- Your fee will be paid through your account on Mind Body
- Schedule your first body fat test
- Take before pictures (make sure your entire body is in the shot – take one from the front, one from each side and one from the back. And take one flexing – because, why not?). Send these photos to email@example.com
- Identify and write down, on paper, 3 goals that you would like to achieve – improved fitness, decreased stress, a lower bodyfat percentage, better performance in the gym, etc
- Keep score every day
How does the scoring work?
- Eating (up to 8 points a day). Earn 2 points for each 100% real food meal (up to 3 per day). Earn 1 point for each clean snack (up to 2 per day).
- Drinking (1 point per day). Earn 1 point for each day without alcohol, soda, juice or other drinks that taste sweet (no artificial sweeteners). Black coffee and unsweetened tea is acceptable.
- Exercise (up to 3 points per day). Earn 2 points for each day with a CrossFit workout (maximum of 10 points per week). Earn 1 point for each day with a workout outside of the gym, such as Yoga, hiking, biking, etc. Minimum of 60 minutes of activity for these outside of gym workouts. Earn 2 points for each day that you do NOT exercise (limit 2 per week).
- Sleeping (2 points per day). Earn 2 points per day for each day with a minimum of 7 hours of uninterrupted sleep. Naps count towards your total!
- Quiet Time (1 point per day). Earn 1 point per day for taking 20 uninterrupted minutes of quiet time – no electronics allowed!
How do the teams work?
The teams will be selected at random and you will be assigned a coach. Your coach will provide you with accountability and will also be your resource for any questions regarding the competition.
How much does the program cost?
Program Cost: $35
Before and After Body Fat Test: $65
Where can I schedule my body-fat test?
Check out this Google Spreadsheet to register: https://docs.google.com/spreadsheet/ccc?key=0As6SmCm7GOeadDNmU2JMbWVsaTlsNXNIY2VfZUh6VlE&usp=sharing#gid=0
What is the schedule/timeline for the challenge?
April 17th – First Body Fat Test @ Verve (register at the link above)
April 19th – Registration closes and teams are chosen at random. Information packets are sent out Saturday afternoon, containing all the guides and information you will need for the challenge.
April 20th – Go grocery shopping and prepare meals for the first three to four days.
April 21st – Challenge begins. Start filling out your score cards.
June 1st – Challenge ends. Tally your scores and keep with the healthy habits.
June 4th – Second Body Fat Test @ Verve. Be proud of your hard work.
OKAY, WHO’S IN? POST TO COMMENTS AND BE READY TO THROW DOWN!