As many rounds and reps as possible in 16 minutes of:
20 Ab-mat sit-ups
40 Double unders
20 DB snatch, alternating, 40#(25#)
400m row

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5 Rounds for time of:
20 Wall ball shots, 20#(14#) to 10′
10 Deadlifts, 225#(155#)

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Instead of a blog about something CrossFit related or fitness related, or even health related, I’m going to offer up something a little different. Think of it as fitness for the brain.

20 Misused Words That Make Smart People Look Dumb

We’re all tempted to use words that we’re not too familiar with.

If this were the only problem, I wouldn’t have much to write about. That’s because we’re cautious with words we’re unsure of, and, thus, they don’t create much of an issue for us.

It’s the words that we think we’re using correctly that wreak the most havoc.

We throw them around in meetings, e-mails and important documents (such as resumes and client reports), and they land, like fingernails across a chalkboard, on everyone who has to hear or read them.

We’re all guilty of this from time to time, myself included.

When I write, I hire an editor who is an expert in grammar to review my articles before I post them online. It’s bad enough to have a roomful of people witness your blunder and something else entirely to stumble in front of 100,000!

Point is, we can all benefit from opportunities to sharpen the saw and minimize our mistakes.

Often, it’s the words we perceive as being more “correct” or sophisticated that don’t really mean what we think they do. There are 20 such words that have a tendency to make even really smart people stumble.

Have a look to see which of these commonly confused words throw you off.

Accept vs. Except

These two words sound similar but have very different meanings. Accept means to receive something willingly: “His mom accepted his explanation” or “She accepted the gift graciously.”

Except signifies exclusion: “I can attend every meeting except the one next week.”

To help you remember, note that both except and exclusion begin with ex.

Affect vs. Effect

To make these words even more confusing than they already are, both can be used as either a noun or a verb.

Let’s start with the verbs. Affect means to influence something or someone; effect means to accomplish something. “Your job was affected by the organizational restructuring” but “These changes will be effected on Monday.”

As a noun, an effect is the result of something: “The sunny weather had a huge effect on sales.” It’s almost always the right choice because the noun affect refers to an emotional state and is rarely used outside of psychological circles: “The patient’s affect was flat.”

Lie vs. Lay

We’re all pretty clear on the lie that means an untruth. It’s the other usage that trips us up. Lie also means to recline: “Why don’t you lie down and rest?” Lay requires an object: “Lay the book on the table.” Lie is something you can do by yourself, but you need an object to lay.

It’s more confusing in the past tense. The past tense of lie is—you guessed it—lay: “I lay down for an hour last night.” And the past tense of lay is laid: “I laid the book on the table.”

Bring vs. Take

Bring and take both describe transporting something or someone from one place to another, but the correct usage depends on the speaker’s point of view. Somebody brings something to you, but you take it to somewhere else: “Bring me the mail, then take your shoes to your room.”

Just remember, if the movement is toward you, use bring; if the movement is away from you, use take.

Ironic vs. Coincidental

A lot of people get this wrong. If you break your leg the day before a ski trip, that’s not ironic—it’s coincidental (and bad luck).

Ironic has several meanings, all of which include some type of reversal of what was expected. Verbal irony is when a person says one thing but clearly means another. Situational irony is when a result is the opposite of what was expected.

O. Henry was a master of situational irony. In “The Gift of the Magi,” Jim sells his watch to buy combs for his wife’s hair, and she sells her hair to buy a chain for Jim’s watch. Each character sold something precious to buy a gift for the other, but those gifts were intended for what the other person sold. That is true irony.

If you break your leg the day before a ski trip, that’s coincidental. If you drive up to the mountains to ski, and there was more snow back at your house, that’s ironic.

Imply vs. Infer

To imply means to suggest something without saying it outright. To infer means to draw a conclusion from what someone else implies. As a general rule, the speaker/writer implies, and the listener/reader infers.

Nauseous vs. Nauseated

Nauseous has been misused so often that the incorrect usage is accepted in some circles. Still, it’s important to note the difference. Nauseous means causing nausea; nauseated means experiencing nausea.

So, if your circle includes ultra-particular grammar sticklers, never say “I’m nauseous” unless you want them to be snickering behind your back.

Comprise vs. Compose

These are two of the most commonly misused words in the English language. Comprise means to include; compose means to make up.

It all comes down to parts versus the whole. When you use comprise, you put the whole first: “A soccer game comprises (includes) two halves.” When you use compose, you put the pieces first: “Fifty states compose (make up) the United States of America.”

Farther vs. Further

Farther refers to physical distance, while further describes the degree or extent of an action or situation. “I can’t run any farther,” but “I have nothing further to say.”

If you can substitute “more” or “additional,” use further.

Fewer vs. Less

Use fewer when you’re referring to separate items that can be counted; use less when referring to a whole: “You have fewer dollars, but less money.”

Bringing it all together

English grammar can be tricky, and, a lot of times, the words that sound right are actually wrong.

With words such as those listed above, you just have to memorize the rules so that when you are about to use them, you’ll catch yourself in the act and know for certain that you’ve written or said the right one.

Every 3:00 for 5 sets:
8 Back squats

Then, every 2:00 for 5 sets:
3 Front squat + 1 thruster

Post weights to BTWB

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. 

3 Rounds for time:
400 meter run
30 Burpees

Post times to comments and BTWB

Femme Royale is coming back to Verve!!

Are you and your best gal pal ready for all the fun times to be had?

Femme Royale is a ladies only, one day partner competition. It will be held at Verve on Saturday September 8th. 

“We believe FR competitions are a healthy outlet for women to overcome their fears and doubts. We believe in community over competing against one another. If she wins, we all win.

Encouraging, empowering women to push their physical and mental limits.
To train for life, because sometimes being strong isn’t about the weight on the bar. It’s the strength to push through when

Our events are about every athlete competing, not just the elite. We want you to do your best, and leave feeling empowered to take on anything the world throws your way.”

There are three competition divisions, providing an opportunity for any one at any skill level, to participate. You can read more about each division, look at the workouts (cause yes, they have already been posted), and get registered by clicking here. 

For time:
100′ Handstand walk
20 Toes to bar
20 Double KB deadlift, 24kg(16kg)
75′ Handstand walk
15 Toes to bar
15 Double KB deadlift, 24kg(16kg)
50′ Handstand walk
10 Toes to bar
10 Double KB deadlift, 24kg(16kg)
25′ Handstand walk
5 Toes to bar
5 Double KB deadlift, 24kg(16kg)

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In teams of two, as many reps as possible in 20 minutes of:
70 Thrusters, 95#(65#)
60 Thrusters, 135#(95#)
50 Thrusters, 165#(115#)
40 Thrusters, 185#(125#)
30 Thrusters, 205#(135#)
Remaining time AMRAP thrusters, 215#(145#)

*Only one person works at a time

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One-Pan Crispy Paleo Bacon Wrapped Chicken courtesy of paleorunningmamm.com

Ingredients

• 5 boneless skinless chicken thighs, each one cut in half (I used 1.5 lbs)
• 10 slices nitrate free sugar free bacon* (one of each half chicken thigh)
• 2 tsp onion powder
• 1/2 tsp smoked paprika
• 1/2 tsp fine grain sea salt
• Black pepper
• Fresh herbs as desired I used sage, thyme, and rosemary

Instructions

• Mix the onion powder, paprika, salt and pepper in a small bowl and sprinkle over all the chicken. Heat a large cast iron skillet over med-hi heat and preheat your oven to 400 degrees.
• Wrap one slice of bacon around each chicken thigh half, twice, to cover the chicken surface as much as possible.
• Add each chicken piece to the skillet, seam side up. Allow the first side to brown about 2 minutes.
• Turn over each chicken piece carefully so the bacon doesn’t move, so seam side is now down and browned side is up.
• Transfer the skillet to the preheated oven and bake until the chicken is no longer pink and bacon is crisp, about 10-15 minutes.
• If chicken is cooked and the bacon isn’t crispy enough for your preference, put the chicken under the broiler for a minute or until the bacon is cooked to preference (keep a close eye on it)
• Garnish with fresh herbs if desired while chicken is still in the pan, and serve with your favorite veggie and potatoes. Enjoy!

5 Rounds:
500 meter row

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Olympic lifting shoes: Wear or Wear Not? When or When Not? By Courtney Shepherd

Whenever we have a back squat day, I often get the question, “should I wear my Olympic lifting shoes?”. Whenever we have a front squat day, I often get the question, “should I wear my Olympic lifting shoes?”. It turns out, most are not sure when the best time is to wear their Oly shoes and when they can stay in the gym bag. I would like to take this moment to help clarify that information:

The Olympic shoe, do I or don’t I? 

Olympic lifting shoes were created for the specific sport of Olympic lifting. Here is why:

1) Spreading the floor– Olympic lifting shoes possess straps, which allow us to push out against the side of the shoe with our foot, increasing hip activation. More hip activation will equate to a stronger pull or squat.

2) More stability- Olympic lifting shoes have a wooden sole with rubber on the bottom to prevent sliding. This means our feet will consistently be on a stable surface, unlike Chuck’s, which have a compressible sole. More stability means we will have a consistent platform from which to push.

3) Heel- Olympic lifting shoes typically have at minimum a .5” to a 1” heel. This heel allows the lifter to squat into a deeper position due to the increased range of motion for the ankle joint. The raised heel also allows the lifter’s chest to stay upright, even in the bottom of a deep squat with the bar held overhead or in the front rack (snatch and clean & jerk). *As a side note about the heel, this does not permit us to slack on our mobility of the ankle and hip, just because the shoe can help mask the issue. We should be able to squat without artificial support.

If we are in fact doing Olympic lifting or movements associated with Olympic lifting, i.e. front squat and overhead squat, then yes let’s strap on our Oly shoes. But what about those other barbell movements, our Power lifting moves? Should we continue to wear our Oly shoes? Because these shoes were designed for a specific sport the same benefits to wearing them do not exist when doing Power lifts (back squat, deadlift, sumo deadlift). Power lifting is a completely different sport. The same ankle mobility required in Olympic lifting is not required in Power lifting and the extra height on the shoe can actually be problematic during our deadlifts and back squat. Oly shoes create more distance to be covered in the lift as well as push us forward when we really need to stay back in our heels/ posterior chain. So basically we have taken the biggest muscle group we need to lift the heaviest weight we can from the ground, out of the picture. Also Oly shoes were designed for a narrower stance squat, so they may feel awkward when doing a wide stance back squat or sumo deadlift. For Power lifting a more flat, stable shoe is recommended.

Here is a common question I get, “what do I do when my workout has both Olympic lifting and Power lifting in it?” I would like to stress that from this point on I am merely giving my own two cents on the subject. When I am working with a barbell and there are a variety of lifts involved, I wear flat shoes. I don’t like having that extra lift when I’m pressing, deadlifting, back squatting, or quite literally anything other than Olympic lifts. I find I am able to transition well between Olympic lifts and Power lifts in flat shoes. I have seen some athletes switch out of their Oly shoes when the Oly lifts are done and put their flat shoes on for the rest of the workout. I have also seen Oly shoes worn for the entire hour. The choice comes down to what you are comfortable with. However, here is my final thought: When the WOD is the “Olympic Total” (clean & jerk and snatch)- Olympic lifting shoes. If the WOD is the “CrossFit Total” (back squat, shoulder press, deadlift)- flat shoes.

“Whitten”
5 Rounds for time of:
22 Kettlebell swings, 70#(53#)
22 Box jumps, 24″(20″)
Run 400 meters
22 Burpees
22 Wall ball shots, 20#(14#) to 10′

Post time to BTWB

Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died February 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device.

Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.

In 10 minutes find a 2RM squat clean & jerk

Then, as many reps as possible in 8 minutes:
Squat clean and jerk @80% of today’s heaviest

Post loads and times to comments and BTWB

This year we are having some fun with the CrossFit Games!! The Games starts this week and I’m heading to Madison to work as a judge. If you watch the Games and you think you see me, get a screen shot of it. 

Today I will post in Verve Social on Facebook. 

If you “spot” me, and get a picture, post it to the comments of the Verve Social post.

I will check throughout the week. If I confirm that the screenshot is of me, I will “like” your comment.

Every confirmed screenshot will be an entry into a bowl. The following Monday, I will draw 4 names. These 4 people will each win a $50 gift certificate to their choice of Reebok, Rogue, or Amazon.

You may “enter” as many times as you wish. But each entry needs to at least be a different picture, you cannot simply repost the same picture over and over.

If you are on Facebook but not in the CrossFit Verve Social group, now is the time to fix that. All you need to do is place a request and we will happily confirm it. I am aware not everyone is on FB, if you have an Instagram account you may message me screen shots as well. @foshosheps is my personal account, I will not be looking at Verve’s account.

So have fun watching the Games and keep your eye out for me. No, if anyone asks, I will not actually tell you when and where I will be judging. Happy Spotting.

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We have some events coming up in the month of September:

Femme Royale- Saturday September 8th
Click here to get registered

Verve is getting ready to celebrate 10 years!! September 2018 marks Verve’s 10 year anniversary as a CrossFit Affiliate and we are planning a party. Stay tuned for details. 

Grid Workout with a partner.

Movements are a surprise so show up to see them.

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