Thursday 150212

6 Rounds for reps:
:30 Double unders
:30 Hang power clean, 135#(95#)
:30 Ab-mat sit-ups
:30 Rest

Post reps to comments and BTWB

That my friends, is a whole lot of PRs. Congratualtions!! If you did not PR, just remember, you still got fitter.

That, my friends, is a whole lot of PRs. Congratulations!!

My shortest blog post ever. By Courtney “I write blogs like it’s my job” Shepherd

“You don’t have to PR every day. Some days it just feels heavy and that’s okay. You can’t let that bring you down and remember, what you see on social media is just the highlights from everyone else. Just their ups, not their downs.”

- Annie Thorisdottir

These words were some of the best I had read in a long time. And I read them at a time I needed to the most. I have not PRed a single thing in 2 1/2 months. With that said, I realize I injured myself 2 1/2 months ago and over the past 10 weeks I’ve progressed to returning to my regular activities, so we can argue there is a PR in there somewhere. However, for me personally, it’s been kind of a defeating 10 weeks. Things completely unrelated to my elbow injury got worse, like my mile time, I clocked the worst mile I’ve run in 3 years. That one stung a little bit. I’m sharing this info because with each non PR, with each repeated workout that comes with a time slower than the last, I have to remember, that DOES NOT equal failure. I think it’s something we all have to remember. Especially when we find ourselves working out next to others who are PRing, who are getting stronger, faster, and better, it doesn’t mean that we aren’t. We win when we come to the gym (yes, that rhymed). We are getting stronger, faster, and better when we show up and do work. Some of you challenged yourselves over the past 5 weeks to change your habits. Yesterday’s “Fran” WOD was a benchmark to see how well changing your habits helped change your performance. Not all of you PRed. Not all of you got to walk away with a satisfaction that your hard work paid off. But what I want you to know is that your hard work did pay off, you just didn’t PR today. And in the words of an elite Games athlete, that’s okay.

We cannot let our downs deter us. We cannot let our peer’s ups make us feel like we are doing something wrong. We are all on our own journey. We can’t PR everyday. But when we do PR, we should pretty much celebrate the crap out of it.

*Guys and gals, I highly recommend you take advantage and sign up for the Basic Self Defense Course that starts February 22nd. The course is 4 x 1 hour sessions being held at noon on Sundays. It is free to Verve members. It is encouraged you sign up with a buddy, can be same sex or mixed pairs. If you are flying solo, you will get a buddy when the course starts. Click here for even more details. Sign up by February 15th!!

*Verve is closed this weekend for a seminar. There will be a 7am WOD on Saturday and Sunday as well as outdoor WODs later in the morning both days. Sign up on MBO. 

 

Wednesday 150111

“Fran”
For time:
21-15-9 reps of
Thruster, 95#(65#)
Pull-ups

Post times to comments and BTWB

Sara and Harrison showing us how to properly do a weighted plank hold.

Sara and Harrison showing us how to properly do a weighted plank hold.

 

It’s Game time people!! By Courtney Shepherd

We have finished up the “Change your habits, change your life” Challenge. Over the last 5 weeks many of you have worked hard to change the habits in your life or add habits to your life to help you achieve certain goals. Maybe those goals were about nutrition and weight loss or perhaps those goals were based on improved performance during WODs, no matter the goals, this is the week to see how big an impact those changes have made. The Body Fat Test is here today and tomorrow and this week will be filled with repeat benchmark WODs. If you are anything like me, you may have discovered that changing/ breaking/ creating a habit was a little bit harder than I thought it would be. That is why I don’t intend to stop with my efforts after this week. I encourage you all to go out and celebrate but when the celebration ends, continue to build on that framework you’ve already created. It was hard to get where you are now, don’t set yourself up to have to start over, keep it easy by keeping on.

Speaking of benchmarks, we are a mere 17 days away from the start of a benchmark that comes around once a year. The CrossFit Opens starts February 26th. The Open consists of 1 workout posted per week for 5 weeks. When you register for the Open, after you complete the weekly workout, you will enter your score, and doing so will help rank you amongst a worldwide community of CrossFitters. Some of you may be very new to CrossFit and wondering if it is even worth your time. . . I will tell you it is. Beyond the fun experience of the process to help crown the fittest man and woman in the world, it is a true test of your hard work. It is the opportunity to push yourself and be encouraged by your fellow Verve athletes and come back a year later to see your progress. Verve will be programming the Open workout on Fridays. You will have 9 opportunities to join a class on Friday and do the workout in the fun, competitive environment you are already use to (this will not include open gyms times). If you are unable to make it Friday or just simply don’t feel ready, we will be providing an additional time on Saturdays, from 1:30-2:30pm, to make-up the workout. We ask that you arrive prior to 1:30pm to get warmed-up, we will get started exactly at 1:30pm. If you happen to be unable to attend Friday and Saturday we are offering up a 3rd and final option to complete the workout, during open gym on Monday from 1:30pm-3pm. It is during these times that myself and additional trainers will be available to help judge or oversee the judging of the workout. If you perform the workout during these times, when you submit your score you may choose Verve as the affiliate it was performed at and I will validate the score. If you either cannot or choose not to do the workout during the aforementioned times, it will then be up to you as the athlete to video tape your workout and submit the videotape for validation of your score. There are very specific requirements that must be met when videotaping your workout, these requirements are explained when each individual workout is released, click here for examples of video submissions.

You can get registered for the Open by clicking here. After you finish registering we ask that you click here to take the judge’s course. As a registered athlete you will be needing people who have taken the judge’s course to help judge your workout, we ask that you prepare yourself to return the favor. The course costs $10, takes a few hours, and you can print up your certificate and drop it off in the office at Verve. Taking the judge’s course not only helps you feel more confident in judging your peer’s workout, but, and more importantly, it will help you understand the movement requirements when you perform the workout.

Get excited guys and gals, it’s CrossFit Games time!!

*The sign up sheet for the Basic Self Defense Course is out. The course is put on by Kent Seidel, a 5th degree black belt. This course is 4 x 1 hour sessions starting February 22nd, it is free to Verve members. You must be able to attend all 4 sessions. Spots are limited, get signed up by February 15th. Click here for full details.

 *Verve will be closed this weekend as we host a Level 1 Seminar. Get up early for the 7am WOD or sleep in and enjoy some outside WODs later in the day.

Tuesday 150210

Shoulder press
5-3-2-1-1-1

Then every minute on the minute for  7 minutes:
5 Strict pull-ups
5 Strict ring-dips

Post weights to BTWB

 

Please watch the video below.  It’s short but the message talked about is super important.  Have a watch and post your thoughts to the comments.  The topic is rest and intensity and how the two relate.  It’s a delicate balance but one that we all need to consider.

 

*Body Fat Test is here this week!! Get signed up now:
Click HERE for Wednesday, February 11th ALL DAY
Click HERE for Thursday, February 12th AM ONLY

*The sign up sheet for the Basic Self Defense Course is out. The course is put on by Kent Seidel, a 5th degree black belt. This course is 4 x 1 hour sessions starting February 22nd, it is free to Verve members. You must be able to attend all 4 sessions. Spots are limited, get signed up by February 15th. Click here for full details.

Monday 150209

For time:
Run 1 mile
Rest 6 minutes
Run 800m
Rest 4 minutes
Run 400m

Post times to BTWB

Eric's a man of his word.  Not a bad looking shirt either.

Eric’s a man of his word. Not a bad looking shirt either.

There are a number of so called bodies of authority in the fitness industry, The American College of Sports Medicine (ACSM), The National Strength and Conditioning Association (NSCA) are two examples.  With all these experts, how are we to know who we should listen to?  Our job as CrossFit trainers is to be well versed in a number of topics, from basic movement to nutrition to rehab and mobility.We do our research, put it into practice and decide what makes the cut for items that we bring to you the athletes.  

A recent CrossFit Journal recently called into the question the leadership of the fitness and exercise science communities with regard to hydration.  How much is too much.  There is such thing as too much and it’s known as hyponatremia and it can be fatal.  Hyponatremia is not common but there are cases of it that make the news.  Basically what happens is, if a person consumes too much fluid the body’s sodium levels become diluted and can lead to seizures and even death.  

The so called experts in sports medicine can’t quite agree on what is too much and how much a person should consume.  “Consume the maximal amount that can be tolerated” used to be one recommendation given out. Now the fact of the matter is, there is not correct answer, but this leads to the point that giving out false information shouldn’t be the route taken by what many people consider to be experts.  

CrossFit is making it a priority to start questioning information released by the different bodies that operate in the fitness industry.  CrossFit plans to dig deeper into topic such as hydration by bringing the leaders on the topic of hydration together and getting answers that they can in turn share with us.  

The above is referenced from a CrossFit Journal article,The End of Tolerance and can be read by clicking the title.  There are many links to studies as well as examples of hyponatremia.  It’s a short read with optional additional reading via the links to studies in the article.  Give it a read and let us know your thoughts in the comments section.  

*Body Fat Test is here this week!! Get signed up now:
Click HERE for Wednesday, February 11th ALL DAY
Click HERE for Thursday, February 12th AM ONLY

*The sign up sheet for the Basic Self Defense Course is out. The course is put on by Kent Seidel, a 5th degree black belt. This course is 4 x 1 hour sessions starting February 22nd, it is free to Verve members. You must be able to attend all 4 sessions. Spots are limited, get signed up by February 15th. Click here for full details.

Sunday 150208

For time:
Row 1500 Meters
20 Thrusters 95#(65#)
Row 1000 Meters
15 Thrusters 115#(75#)
Row 500 Meters
10 Thrusters 135#(95#)

Post time to comments or BTW

 

Steve F. and his partner competing at the Tuff Love competition this weekend!

Steve F. and his partner competing at the Tuff Love competition this weekend!

IT’S BEAUTIFUL TODAY!! Let’s get out there and fire up that grill with some delicious, easy steak kebabs.  The great thing about this recipe is that it doesn’t require hours of marinating time.  Thanks to simplyscratch.com for this recipe.

Grilled Marinated Steak Kebabs

Simple. Grilled and GOOD!

Yield: 6+ servings

Prep Time: 25 minutes

Cook Time: 10-12 ish

Total Time: 35-45 minutes

Ingredients:

2 pounds Sirloin Steak, cut into bite size cubes

1 Red, Orange and Green Bell Pepper, cut into chunks

1 large Red Onion, cut into cubes

4 cloves Fresh Garlic, minced

1 tablespoon Seasoning Salt {I use Simply Organic Grind to a Salt}

3/4 teaspoon Ground Black Pepper

2 tablespoons Dijon Mustard

2-1/2 tablespoons Worcestershire Sauce

1/4 cup Lemon Juice, freshly squeezed

1/4 cup Tamari

1/2 cup Olive Oil

Metal Skewers or skewers that have been soaking in water for 30-45 minutes

Directions:

In a large bowl combine the garlic, seasoning, black pepper, Dijon mustard, Worcestershire sauce, lemon juice, tamari and whisk while pouring in the olive oil.

Place the peppers, onions and cubed sirloin into the marinade. Toss to coat and let sit for a few.

Skewer the steak and peppers alternating with the red onion until all the steak is skewered.

On a hot preheated grill {High heat} place the skewers down and immediately reduce the temperature to medium/medium-high. Cook, turning occasionally, until there’s a nice char on the outside.

Remove and let rest for 5 minutes or so before serving.

Enjoy!

 

Saturday 150107

“Helen”
3 Rounds for time:
Run 400 meters
21 Kettlebell swings 24kg(16kg)
12 Pull-ups

Post times to comments and BTWB

Verve's fitness minions praying to the muscle-up gods. . . or doing a modification mid WOD to improve their muscle-ups.

Verve’s fitness minions praying to the muscle-up gods. . . or doing a modification mid WOD to improve their muscle-ups.

 

Whose got two thumbs and is SUPER excited for so many activities? This girl.

*We have a community WOD today. Remember the purpose of the community WOD is to provide our dear friends, who are interested in CrossFit, an opportunity to try Verve while in the company of their buddies. The community WOD should be attended by Verve athletes AND a friend. . . let’s try not to fly solo at this event folks.

*Our next foundations starts this coming Monday (1/9/15). So hopefully your buddy liked us enough to come back again! Foundations is the starting place for anyone interested in joining Verve and starting their CrossFit journey.

*Verve will be closed next weekend as we host a Level 1 Seminar. Get up early for the 7am WOD or sleep in and enjoy some outside WODs later in the day.

*Body Fat Test will be here on Wednesday and Thursday. Links to sign up have been posted everyday this week.

*The sign up sheet for the Basic Self Defense Course is out. The course is put on by Kent Seidel, a 5th degree black belt. This course is 4 x 1 hour sessions starting February 22nd, it is free to Verve members. You must be able to attend all 4 sessions. Spots are limited, get signed up by February 15th.

*Get excited for yoga, coming to Verve at the end of February.

 

Friday 150206

Snatch balance 2-2-2-2-2 reps
Squat snatch 1-1-1-1-1 reps

then

Every minute on the minute for 5 minutes:
3 Snatch @ 60% of 1 RM

Post load to comments or BTW

Amy and Andi having a BRO SESH!

Amy and Andi having a BRO SESH!

FEET – BUILDING A STRONG FOUNDATION!

Last Friday, we gave you a drill to work on your foot positioning while standing.  I am hoping many of you tried this; it was a great feeling on the hips and knees standing in proper positioning.   Today we will discuss some drills to work of your foot strength.  These drills are especially helpful if you have low or falling arches.  All drills should be done in bare feet and on a smooth surface, such as a wood floor or tile.  All drills should be done 20 repetitions per side or 20 repetitions total for two-footed drills.  These drills come courtesy of Pro-Am Sports Injury Clinic.

Drill #1 – TOWEL GRAB

You will simply have a towel flat on the ground and pick it up with your toes.

Drill #2 – TOWEL PULL

Use the same towel on the ground with a soup can at the end of it.  Using only your toes, you will pull the towel with can closer to you.

Drill #3 – BIG TOE SWEEP

Use same towel and set-up from before.  Using only your big toe, perform a gliding side-sweep inwards with your foot. (see video)

Drill #4 – TOE SWEEP

Same exact drill as #3, except you will be using your smaller toes.

Drill #5 – CALF RAISE AND ONE LEG BALANCE

These are relatively self-explanatory.  To up the difficulty level, try performing with your eyes closed or while standing on a pillow!

 

VERVE UPDATES:

-GOOD LUCK TO STEVE F. and his partner int he Tuf Love competition @ CrossFit Sanitas

-Saturday 2/7/15 – Verve is hosting their Free Community Class @ 8am.

-Wednesday 2/11/15 and Thursday 2/12/15 – The Body Fat Testing truck will be here!

 

Thursday 150105

5 Rounds for time:
30 Wall balls, 20#(14#)
6 Muscle-ups
10 Meter handstand walk

Post times to comments and BTWB

The winner of last week's "Who wore it best?" contest was Verve's own Nate "NaterBomb" Rader. How many people does it take to get into a crop compression top? 4. It takes 4 people to make that kind of magic happen. #teamworkmakesthedreamwork

The winner of last week’s “Who wore it best?” contest was Verve’s own Nate “NaterBomb” Rader. How many people does it take to get into a crop compression top? 4. It takes 4 people to make that kind of magic happen. #teamworkmakesthedreamwork

 

Verve has some pretty exciting opportunities coming up, one of which is a Basic Self Defense Course put together by Verve’s own Kent Seidel. Kent is an education professor at the University of Colorado Denver, who began studying martial arts many years ago (age 10!). He is a 5th degree black belt with Tracy’s Kenpo Jiu-Jitsu, a practical style of self defense evolved from Chinese traditions. He developed this special self defense course as a useful introduction to key principles and moves that can be used by individuals of any size or level of experience to be safer in dangerous situations.

This is NOT your usual self defense course, which typically teach students to gouge eyes, bite, etc. The truth is, while we may feel more afraid of strangers, according to a U.S. Justice Department study two-thirds of violent attacks against women are committed by someone the woman knows. Men are also attacked by people known to them, whether other men or, on occasion, women. In short, resorting immediately to moves that inflict serious harm is impractical in most cases. This course focuses on assessing the threat and responding appropriately, so that you can escape and survive an attack with both physical and mental well-being.

WHERE: CrossFit Verve gym.

WHEN: The Course is four, 1-hour sessions, each on a Sunday, noon to 1:00pm: February 22nd, March 8th, March 15th, and March 22nd. SPACE IS LIMITED! Please be sure you can attend ALL sessions.

WHO: Women and men are encouraged to participate in “buddy teams” (paired opposite or same sex, either is fine). In this way, you’ll have a partner with whom to practice, and you’ll learn the moves from both the victim and the attacker stance, which lends important insights.

WHAT: You’ll learn the basics of assessing and addressing an attack. Specific highlights of classes include:

1. Basics of self-defense moves. Assessing your situation, basic strikes, controlled falls without injury, putting attacker off balance, key strike points to 1) disengage without injury to opponent; 2) inflict only minor injury (he’ll be fine!…); or 3) escalate to disabling injury.

2. Defense against common “initial phase” attacks, such as grabs and chokes.

3. Defense against common “rage” attacks, such as grabs and chokes with additional injury strikes (e.g., a wrist grab pulling a victim into a sucker punch).

4. Defense against “immobilization and pinning” attacks, such as ground pins, chokes, bear hug grab-and-carry.

We will post a sign up sheet Thursday morning. The sign up sheet has 20 spots, please read the directions so it is clear if you are signing up with a buddy or alone. This course is at no charge, it is available to Verve athletes only, and is first come first serve. Sign up by February 15th. 

If you have any questions please ask them in the comments section or you can email me, courtney@crossfitverve.com.

*Don’t forget the Open starts soon. Click here to get registered. If you are registering for the Open please also register to take the judge’s course, you can click here for that.

*Get signed up for the Body Fat Test:
Click HERE for Wednesday, February 11th ALL DAY
Click HERE for Thursday, February 12th AM ONLY

*CrossFit Verve will be starting a yoga class on Sunday mornings, starting the end of February. Stay tuned for more information. Let’s get bendy. 

Wednesday 150204

As many rounds as possible in 20 minutes of:
20 Calorie row
5 Power clean 135#(95#)
10 Burpee box jump overs 24″(20″)

Post rounds to comments and BTWB

If you're happy and you love burpees, clap your hands. Ben and burpees are soul mates. Totes.

If you’re happy and you love burpees, clap your hands. Ben and burpees are soul mates. Totes.

 

Be the change you want to see. . . in your WODs. By Courtney #hashtag Shepherd, with stolen excerpts from Eat To Perform.

I’m always looking for ways to improve my workouts, be it technique in the movement, better times to breath during a movement, faster transitions between movements, etc. It’s also important to remember that not all improvements are physical. I am also constantly working on improving my mental game. When I see a workout filled with all things I like the least, I try not to say, “this is going to suck”, but rather, “well no better time than now to work on these things”. At some point though, it all adds up. We can start to get overwhelmed with things that need to be worked on. Do I need to improve my technique, my endurance, my positive attitude, my mobility. . . . . ? I came across an article in Eat To Perform by Paul Nobles titled “8 Changes That Will Transform Your WODs”. He took what can sometimes be overwhelming and simplified it down a bit.

1) Don’t turn metcons into strength workouts.

“Look at the best person in your class. If the speed and pace of your workout doesn’t look like the speed and pace of their workout, you are sort of missing the point. Using submaximal weights is necessary to build speed and endurance.”

2) Put the time into developing your skills.

3) WOD to enjoy your health and get better, not to punish yourself.

“Maybe the scale is up a bit. So what? Just as a single workout won’t determine your results, a couple of days are literally just a drop in the bucket. This is a lifetime commitment that only brings change when behaviors are repeated over and over again. . . You don’t work out to earn food – you work out to get better at working out.”

4) Learn to conserve energy and live to work out another day.

“When, say, toes to bar comes up as a movement in a WOD, I consider how much it will take out of me because I’m not a T2B master. If it’s 5 reps or less, I Rx the workout; anything more than that, and I scale back and do knees to chest. Otherwise, it basically becomes a grueling toes to bar workout instead of a WOD.”

5) Always work on growing stronger.

“The key is to be able to breathe freely but if you are operating very close to your one rep max, that’s going to shorten your breath and leave you eating dust as you grind out slow, sloppy reps. Similar to the toes to bar example I used above, if you don’t scale the weight you’re changing the workout to something it’s not supposed to be. We are all weak at something and when you first start off, using challenging weights in WODs will in fact make you stronger.”  

6) Capitalize on your strengths.

7) Stop holding yourself to the standards of others.

“Once I started to view myself as an individual, I became the most important judge of my success. The simple fact is that where I am now compared to where I was when I started is phenomenally different. It’s good to have examples of success all around you but it’s better to have perspective because lack of perspective will get you hurt and have you pursuing someone else’s dreams.”

8) Ask yourself “What result do I REALLY want?”

“I want to be more capable, and that means that if I have more useful muscle I can do cooler stuff.”

Even more simply put. . . Mechanics, Consistency,  and then Intensity. And it’s okay to scale in WODs. . . in fact, scale and scale often. You come to Verve to improve on you, keep your goals your focus. Now WOD on my fitness fanatics.

Click here for full article.

The Body Fat Test will be returning to Verve in February. Get signed up now:
Click HERE for Wednesday, February 11th ALL DAY
Click HERE for Thursday, February 12th AM ONLY

 

Tuesday 150203

Bench Press
3-3-3-3-3-3-3-3

Then:
5 Rounds not for time:
10 Bench Press @ 50% of 3RM
:45 sec HS hold

Post weights to BTWB.

Airdynes for sale.  Place your bids.

Airdynes for sale. Place your bids.

Verve is going to be upgrading our stationary bike set up.  We’ve ordered a few assault bikes and we should be getting them very soon.  That being said we need to make some room for our new bikes.

As you know we have two airdynes that are both in different levels of adequate condition.  If you’ve ever been on them you know that one of the pedals is a little funky on one and the other one has some screen damage.  Both will work well with a little TLC and some money put into them.

We are going to be silent auctioning off both of the bikes.  If you have a garage gym and think that one of the bikes would make a nice addition, here’s what you need to do.  Send me an email, eric@crossfitverve.com with you best offer for either or both of the bikes.  We’ll call them Pedal for the one with the pedal problem and Screen for the one with the screen problem. In the email, tell me which bike you would like to bid on and how much you are willing to bid.  On Friday I’ll go through the emails and take a look at the offers.  The highest offer for the bikes will then be new owners.  

You will be responsible for picking up the bike or bikes and bringing them to their new home.  

If you have any questions please ask me at them gym.  As far as condition of the bikes, if you’re interested, I recommend getting on them and giving them a spin to see how they work.  For value estimates you can simply look on craigslist to get an idea of what a bike goes for in varying conditions.    

The Body Fat Test will be returning to Verve in February. Get signed up now:
Click HERE for Wednesday, February 11th ALL DAY
Click HERE for Thursday, February 12th AM ONLY

Community WOD this coming Saturday morning at 8 am.  Tell your friends and better yet, drag them along for a nice early morning workout.