Wednesday 170830

Every minute on minute for 20 minutes
1 Power snatch
*Start at 40% of 1 rep max and add 5 pounds each minute.
Rest 5 minutes then:
As many power snatch as possible in 5 minutes at 65% of today’s heaviest lift

Post results to comments or BTWB

Kaitlin showing some solid lockout overhead!!

Kaitlin showing some solid lockout overhead!!

A FUN NEW PULLING VARIATION for those who need to modify overhead pulling! (Dan Pope – FitnessPainFree)

A major theme for shoulder health is the introduction of more horizontal pulling variations.  This holds especially true in the off-season as we are trying to work in multiple planes and build back balance after a rigorous in-season.  Generally most of our programs are heavily loaded with overhead pull variations (pull-ups, toes to bar, muscle-ups, rope climbs etc.) but lack horizontal pulling.

One great exercise I don’t see people perform often enough are horizontal rope climb variations.  They’re fun, easily scalable for a large group training class, train the heck out of your grip and are a nice horizontal pull variation.  These are also great drills to help build proficiency for legless rope climbs and serve as an easy scale for those who can’t perform them yet.  Check out the video below:

 

Tuesday 170829

3 Rounds for time:
Row 500 Meters
20 Hang power clean, 95#(65#)
20 Push press, 95#(65#)

Post time to BTWB

Dan working the glutes with some weighted step ups

Dan working the glutes with some weighted step ups

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Most of us are lucky enough to get into the gym as many days a week as we would like. Sometimes there is that urge to do more than what’s programmed into our daily workouts.  We look at a workout and it may only be 10 minutes and we feel like we should do more for that day. At Verve, the trainers build our class plans to take advantage of a shorter workout, by spending time working on skills, refining movement, creating warm ups that get you ready for the day’s workout, and leave time to cool down and begin the recovery process or at least recommend post WOD recovery and accessory work should the class take a little longer than anticipated.  Our goal is to make the whole hour important, not simply the workout or the results that are going to be on the whiteboard.

Box Life Magazine ran a good article about increasing your training volume and why you have to be aware if it’s the right direction to take your training.  Below are a few excerpts from the article, but click HERE for the full read. Having difficulty recovering from workouts and losing the motivation to train, are two things that I’ve personally dealt with.  Finding a balance has helped me train more intelligently and led to better quality training sessions.  

When you lose intensity in your workouts
CrossFit workouts are designed to maximize intensity. When training with intensity, athletes experience greater adaptations to their physical fitness and health, hence why CrossFit founder and CEO Greg Glassman advises all CrossFit trainers to be impressed with intensity, not volume. While many athletes will look to increase their training volume to seek further gains, Games athlete and Level 1 Seminar Staff member James Hobart writes not to “mistake volume for intensity and end up training for 90 minutes at 60 percent when 60 minutes at 90 percent might have been more valuable.”

When you have difficulty recovering from workouts
Part of the reason you aren’t able to sustain your intensity is likely due to your inability to recover from a high-volume training program. Remember, it’s the time spent in rest where we actually become stronger, faster and fitter. Your body needs time where it’s not under physical stress in order to repair the microscopic tears to your muscle fibers. When these fibers are ‘rebuilt’, the muscle grows and becomes stronger. If you’ve increased your training volume to the point that you enter the gym feeling fatigued and weak, then not only have you set yourself up to have a poor training session, but you’re also increasing your risk of injury. In this instance, you need to either place more emphasis on the quality of your recovery, or reduce your training volume.

When you lose motivation to train
Just as your body will let you know when it needs a break, so too will your mind. High intensity training fries the central nervous system, which connects your brain to the motor units in your muscles. Without sufficient rest, you’ll start to experience mental fatigue. Getting up to train will start to become a chore. Instead of looking forward to your workouts (which should be the best part of your day, especially if you’re so serious about your goals that you’re beefing up your volume), you begin to despise them. And when you lose the desire to work out—and to work out with intensity—then there’s really little point in turning up to the gym at all. 

Adding in some active recovery days or days away from the gym are things that athletes and coaches recommend to help you recharge your battery and let your body recover.  A day spent hiking, riding your bike around town, or playing sports with your friends, might not seem like the workout we’re accustom to, but these recovery days are what lead to great training days.  

Much more can be found in the full article, so click the link above and give it a read.  

 

Monday 170828

Take 15 minutes to establish a heavy back squat

Then, 5 rounds:
300(250) Meter row
5 Back squat @ 75% of heaviest
Rest 2 minutes

Post loads and times to comments and BTWB

Hey guys, how did that assault bike work go after the workout?

Hey guys, how did that assault bike work go after the workout?

Yo, yo, yo. . . what’s the haps?

This weekend (September 2nd & 3rd) Verve is closed while we host a CrossFit Level 1 Seminar. We will have one morning class at 7am both Saturday and Sunday. There will be no additional classes or open gym time. The workouts will be super fun, sign up in MBO and reserve your spot!!

Monday (September 4th) is Labor Day. Verve will have an abbreviated schedule with limited classes. Please check MBO for class times and get signed up for class. We will be doing a Hero WOD partner style, so start pre planning that workout partner. 

Saturday September 9th we will be hosting a Steve’s Club charity WOD. Stay tuned for more details. 

 

Sunday 170827

For time:
50-40-30-20-10
Russian kettlebell swings, 53#(35#)
Ab mat sit ups
Double unders

Post times to comments and BTWB

Jared displaying few signs of life after the full class assault bike work, #SexyFaceSunday

Jared displaying few signs of life after the full class assault bike work, #SexyFaceSunday

 

Saturday 170826

With a partner complete the following for time:
60-50-40
Thrusters 95#(65#)
Pull-ups
*Every 4:00 both partners run 400 meters together

Post time to BTWB

A paleo take on some good BBQ.  This recipe gives you that tangy taste without that added sugar.  You can use this BBQ sauce with pork or beef ribs.

Ingredients: 
The protein of your choice
12oz can of tomato paste  -6C
2cups of beef broth  -freebie
4 cloves of garlic chopped  -zilch
2Tbls of cumin
1Tbls of chili powder
1 1/3Cups of finely chopped onions  -2C
3Tbls of dijon mustard  -nada
2Tbls of apple cider vinegar  -nope

Preparation:
Place all of the above ingredients in a croc pot and let it cook on low for 8 hours.  That is it folks! Set it and forget it. Go to Verve and get your WOD on, then come back home to the good stuff.  The BBQ sauce will be 1C per cup.   

Sweet potato hash:
4 sweet potatoes diced  32C
Sprinkle cinnamon to taste
Sprinkle cayenne to taste
2Tbs of Olive oil  18F
Pre-heat the oven to 400F.  Cut the sweet potatoes in small cubes and place them in a pyrex dish.  Coat with oil and sprinkle the cinnamon and cayenne.  Mix together and place in the oven and cook for 20 minutes stirring occasionally.  

Split this hash into 1/3Cup for 1C and .5F

Friday 170825

As many reps as possible in 15 minutes of:
20 Calorie row
30 Wallballs 20#(14#)
20 Toes to bar
30 Box Jumps 24″(20″)
20 Kettllebell sumo deadlift high pulls 70#(53#)
30 Burpees
20 Shoulder to overhead 135#(95#)

Post results to comments or BTWB

Happiness!  What is happiness to you? What is happiness on the other side of?  A performance goal? A weight goal? If I only had/did this, I would be happy? The podcast above by Ben Bergeron (yep, another one by him) talks about how to find contentment and happiness now.  PLEASE listen to this on your drive to work or while you are sitting at your desk, it is worth the 28 minutes of your day!

Thursday 170824

10 Round for time:
Row 20(16) calories
Sprint 200 Meters
Rest 1 minutes between rounds

Post times to comments and BTWB

Dueling Adams on the assault bikes.

Dueling Adams on the assault bikes.

Break, I don’t need no stinking break. . . .

Anyone that has been a member of Verve for any period of time knows how class starts off every day. We meet at the whiteboard and we discuss the WOD. We address the goal of the workout, about how long do we want it to take, how many rounds roughly are we looking to get. We address how the weights should feel, unbroken, broken once, broken no more than twice, etc. What are some modifications we can do if a movement on the board is outside of our current capabilities? After spending about 5 minutes at the board our goal is to have already helped all athletes start to make their workout game plan, a plan that becomes more solidified as we go through the warm-up.

Not everything we do has to be done unbroken, although some days the workout absolutely calls for it. But I want to address the desire to do something unbroken for the sake of. . . moving without stopping. But moving for the sake of moving can turn out to be at the expense of actually doing the movement correctly. Let’s throw out an example of ring dips, because we had these in a workout recently. The workout called for 10 ring dips per round. When the workout was introduced, it was advised that these dips be broken up, from the beginning, in an effort to sustain ring dips longer. It was advised to try working in sets of 5’s. Anyone could use bands to assist with their dips, but when it came to picking bands, the same game plan was advised. 

3, 2, 1, go time, and everyone is off. As the workout continued on I began to watch people struggle with their ring dips (both assisted and unassisted). I would watch an athlete lower a portion of the way and press up a portion of the way. When I saw this struggle happen, I hoped it would mean the person doing this partial range of motion ring dip would simply stop and rest. But they did not. They continued doing more dips, with each one meeting the range of motion standards less and less and less. I actually told someone to stop and rest. When they did, I mentioned that they were no longer doing the full movement, so shake it out for a minute before trying again. 

I’ve seen this with pull-ups, ring dips, wall balls, thrusters, etc. You name it, I’ve seen a movement be shortened to something no longer that movement, all in an effort to not stop moving. I admire anyone that can settle lovingly into the pain cave and just embrace the suck. I admire anyone who’s mind will tell them to continue to move, even if their body is no longer producing the same work. Because a strong mental game is clutch in CrossFit, getting comfortable with the uncomfortable. But we cannot let a strong mental game always be the guy running the show (our mental game can also identify as female, I’m not sexist). Let’s chat about wallballs for a minute. I can move up and down while pushing a ball. And I can start off getting below parallel and getting the ball above the line, but about 15 wallballs in I no longer squat low enough and the ball is no longer getting high enough. So what am I doing? Not a wallball. It makes no difference if I hold on to a ball for 50 reps, if only 15 of those reps are actually meeting the standard of a wallball. Why? We train certain ranges of motion for every movement because working to those full ranges of motion are what strengthen our joints and the muscles that surround them. If we shorten range of motion for a movement the only thing made stronger is our cardio respiratory endurance. We are not getting stronger in said movement. And that is the key to this blog. 

Whether or not you feel like you need to rest, if you are not doing the movement correctly, you need a rest. Or you need a modification or some assistance. Or we need to lighten the load. But if I want to be better at ring dips, I need to do a ring dip. If I want my wallballs to improve, I need to do wallballs. Doing more bad pull-ups will never equal to more good ones. It just equals to building a solid volume base of bad pull-ups. 

Pat Sherwood, a long term employee of CrossFit HQ, long time programmer, previous Level 1 Staff flow master, and owner of CrossFit Linchpin (your favorite provider of the Monday Monster Mash), wrote about this similarly in an article published in the CrossFit Journal titled “Break Before You’re Broken”. Click here for full article.

Our daily goal should simply be to attack the workout with as much intensity as possible, doing the movements to their standards as best as possible, whether it is with assistance or some for of modification. Mechanics, consistency, intensity, that’s the mantra that gets us our results of improved fitness. 

Wednesday 170823

Every minute on minute for 20 minutes
1 Power clean
*Start at 50% of 1 rep max and add 5 pounds each minute.

Rest 5 minutes then:

As many power cleans as possible in 5 minutes at 70% of today’s heaviest lift

Post results to comments or BTWB

VERVE ATHLETE SPOTLIGHT – ALI NICHOLS!!!

This… video… is…. awesome and is a true representation of the awesomeness of Ali.  Most of you have had an opportunity to meet her since she goes to many class times. Ali is one of the OG members at Verve and has logged EVERY SINGLE workout she has ever done; her energy and positivity is infectious and she wears her love for her 5:30am crew and swolemates on her sleeve.  Ali – there are not enough words to express our happiness for having you as a member as long as you have been. So many people have watched you grow as an athlete and we are excited to see what your future holds.  CHEERS ALI!

Tuesday 170822

As many rounds as possible in 12 minutes of:
2 Rope Climbs
8 Dumbbell thrusters 40#(25#)

Rest 5 minutes then:

As a class as many calories as possbile on the Assault Bikes in 8 minutes.
Have to switch every 15(12) calories

Post rounds to BTWB

Joel was ready for the eclipse with his special glasses.

Joel was ready for the eclipse with his special glasses.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Courtney expressed her gratitude on Sunday’s blog and I wanted to take this opportunity to echo her thoughts and thank all the people that volunteered over the weekend at Femme Royale.  This was our second year hosting the event and thanks to you guys, that gave up your day on Saturday or part of your day on Saturday, we were able to run a super smooth competition.  The competition actually finished ahead of schedule and for those of you that have done a competition you know how hard it is to stay on time and make sure everything transitions well.  We couldn’t have done it without you so thank you very much.  If you volunteered Saturday, there is an envelope on the cubbies with your name on it.  A little gift from the Femme Royale organizers to say thanks.

The weekend of Sept 2nd and 3rd we are hosting a Level 1 Seminar at Verve.  We will have class before the seminar on both days.  We are always looking to send our members that are interested in attending the Level 1 Seminar.  There was a blog written about how to get your name on the list should you wish to attend the Seminar on one of our scholarships.  As much as we don’t like closing the gym, it’s nice to send our members to the Level 1 for free, so if you’re interested click HERE to see the blog that discusses how to get on the list.  

Sept 3rd we are planning a Verve outing to attend the Rockies games.  The game starts at 1:30 pm.  If you’re interested in attending the tickets are $15.  We’ve put the tickets up for sale on the Square system.  Reserve your tickets through the Square System, make sure and write your name in the notes box, and we’ll take care of purchasing the tickets once we have a head count for who would like to attend.  September 3rd is the last Sunday before the NFL regular season starts, so let’s get a good group together, watch some baseball, and drink some adult beverages.  

Enjoy the post WOD class challenge on the Assault Bike.  The intensity was great the last time we did this, so let’s see if we can match or beat it today.  

 

Monday 170821

For time:
Run 1000 Meters
15 Deadlifts, 275#(185)
9 Burpee bar muscle ups
Run 800 Meters
12 Deadlifts, 275#(185#)
6 Burpee bar muscle ups
Run 400 Meters
9 Deadlifts, 275#(185#)
3 Burpee bar muscle ups

Post times to comments and BTWB

Connie and Amelia take 1st place in the 50/50 division of Femme Royale!!!!

Connie and Amelia take 1st place in the 50/50 division of Femme Royale!!!!

Congratulations to Connie and Amelia on their 1st place finish at Saturday’s Femme Royale competition. Verve had 5 teams, 10 total ladies representing on Saturday and they all absolutely crushed the day. From just having an amazing sprit and sense of camaraderie to crushing the workouts with some pretty sweet PRs, these ladies were awesome to watch. 

Barb and Katie

Barb and Katie

 

Erin and Liz

Erin and Liz

 

Ali and Jen

Ali and Jen

 

Diona and Meghan

Diona and Meghan

 

#squadgoals

#squadgoals