Mama McKee staying strong during 17.2!! You make pregnancy look easy, Margot!
ATHLETES!!
Please remember to submit your 17.2 scores today. For those needing to do the workout for the first time, or would like to re-do the workout, please sign up on MBO for the scheduled time of 2-3:30pm during the Last Chance Qualifier. If possible, please bring a judge (if not, we have you covered 😉 )
Upcoming Events:
July 8th & 9th (Saturday and Sunday)- CrossFit Kids Course! For details and registration, please visit theCrossFit Training page
August 19th (Saturday)- Femme Royale will be making another stop at CrossFit Verve!
3 Divisions // 2 Girls Per Team // 1 Purpose
“The Femme Royale competitions are perfect for women of all ages and fitness abilities through the use of three categories of competition: the RX Division, the 50/50 Division and the Fun (Scaled) Division.”
Ladies, it’s time to grab your bestie, and enjoy a competition made for you! Please keep posted to the WOD blog for future details, or visit www.femmeroyale.com
Following the Femme Royale Competition, we will be hosting a…. BRO DOWN! Dudes, we haven’t forgotten about you Details and date TBD
June 10th-11th (Saturday & Sunday)- The Cherry Creek Triple Threat is back! Lots of Ververs will be attending CrossFit Cherry Creek for their annual competition. This is always a fun comp. to throw down with friends. Please visit the Triple Threat website for details here.
WORKOUT 17.2 Rx’d (Ages 16-54) Complete as many rounds and reps as possible in 12 minutes of: 2 Rounds of: 50′ Weighted walking lunge 16 Toes-to-bars 8 Power cleans Then, 2 rounds of: 50′ Weighted walking lunge 16 bar muscle-ups 8 power cleans Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.
Prior to starting this workout, each athlete will need to mark a starting point on the floor, measure out 25 feet and make another mark on the floor at the turnaround point. Additionally, intermediate marks must be made at every 5-foot interval, each of which represents 1 rep of the lunge. This workout begins with the dumbbells resting on the floor and the athlete standing tall. At the call of “3, 2, 1 … go,” the athlete will lift the dumbbells to the shoulders and lunge forward with them for 25 feet, turn around and lunge back 25 feet. They then will perform 16 toes- to-bars and will finish the round with 8 dumbbell power cleans. Round 2 will be performed in the same fashion. For rounds 3 and 4, 16 bar muscle-ups will be performed in place of the toes-to- bars. Rounds 5 and 6 will go back to toes-to-bars, rounds 7 and 8 to bar muscle-ups, etc.
The athlete’s score will be the total number of repetitions completed before the 12-minute time cap.
TIEBREAK
The scoring for this workout includes a tiebreak. At the end of each round (after the eighth power clean), time should be marked. When you submit your final result, your score will be the number of reps completed. There will be another field in which you will enter the elapsed time at which you completed your last full round. In the case where two athletes have the same score (total number of reps), the athlete with the lower tiebreak time will be ranked higher.
Note: All tiebreak times must be reported in elapsed time, not in time remaining. If you are using a countdown timer, you must convert to elapsed time before reporting your score. For this reason, it is recommended you set your clock to count up.
EQUIPMENT
• Dumbbells of appropriate weight for your division • Pull-up bar • Measuring tape • Tape or chalk to mark lunge area
VIDEO SUBMISSION STANDARDS
Prior to starting, lm the dumbbells to be used so the loads can be seen clearly. Also lm the measurement of the 25-foot lunge area and the 5-foot intermediate segments. All video submissions should be uncut and unedited in order to accurately display the performance. A clock or timer, with the running workout time clearly visible, should be in the frame throughout the entire workout. Shoot the video from an angle so all exercises can be clearly seen meeting the movement standards. Videos shot with a sheye lens or similar lens may be rejected due to the visual distortion these lenses cause.
VARIATIONS
Rx’d: (Ages 16-54): Men use 50-lb. dumbbells Women use 35-lb. dumbbells
Teenagers 14-15: Boys use 35-lb. dumbbells, perform toes-to-bars / bar muscle-ups Girls use 20-lb. dumbbells, perform toes-to-bars / bar muscle-ups
Masters 55+: Men use 35-lb. dumbbells, perform toes-to-bars / chest-to-bar pull-ups Women use 20-lb. dumbbells, perform toes-to-bars / chest-to-bar pull-ups
Scaled: (Ages 16-54): Men use 35-lb. dumbbells, perform hanging knee-raises / chin-over-bar pull-ups Women use 20-lb. dumbbells, perform hanging knee-raises / chin-over-bar pull-ups
Scaled Teenagers 14-15: Boys use 20-lb. dumbbells, perform hanging knee-raises / chin-over-bar pull-ups Girls use 10-lb. dumbbells, perform hanging knee-raises / chin-over-bar pull-ups
Scaled Masters 55+: Men use 20-lb. dumbbells, perform sit-ups / jumping chest-to-bar pull-ups Women use 10-lb. dumbbells, perform sit-ups / jumping chest-to-bar pull-ups
Saturday Sprint getting after another great workout!
POST – WORKOUT RECOVERY – The Cool down!
Last week we discussed warming-up for the workout, this week we will cover cooling down. Here is a great article from Box Life Magazine on the benefits of and how to recover after a workout. You can see the article in is entirety here
Many people dismiss the cool-down as a waste of time, or simply unimportant. But if that were the case, then why is that we see Games athletes spending time on the aerodyne (a training bike that uses air resistance) immediately after the event? I witnessed several athletes making their way back to the rower after the Triple 3 event at this year’s Games to spend five to ten minutes rowing at a controlled, steady pace. The truth is that performing a cool-down after a workout is just as important as warming the body up in preparation for exercise. But why?
Benefits of cooling down It is firstly important to note that a cool-down is different from active recovery. A cool-down consists of the actions taken immediately post-WOD while you are still at the box. ‘Active recovery’ means the steps you take to recover from a workout when you return home or on the day(s) following exercise. During an intense training effort, metabolic waste products are lodged in your body all the way down to the individual muscle cells. The fluid that surrounds them – as well as the capillaries, veins, and lungs – needs to be flushed out before you rest.
The main aim of the cool-down is to promote recovery and return the body to its pre-workout state. During a strenuous workout, your body goes through a number of stressful processes; muscle fibers, tendons and ligaments get damaged, and waste products build up within your body. The cool-down, performed properly, will assist your body in its repair process.
Helps waste removal and decreases blood pooling A demanding workout, as is common to many a CrossFit program, generates metabolic wastes like lactic acid and hydroxyproline. These waste products are lodged in your body all the way down to the individual muscle cells. The fluid that surrounds them–as well as the capillaries, veins, and lungs—need to be flushed out before you rest. In addition, energetic exercise causes the blood vessels in your legs to expand, bringing more blood into the legs and feet. If you stop exercising suddenly (i.e. when you finish a WOD) and don’t take the time to cool down, your heart rate slows abruptly and the additional blood can pool in your lower body, causing dizziness and even fainting. The risk is greater for serious athletes, whose veins hold more blood, therefore making their heart rates slow down much faster: this is why you always see elite athletes cooling down.
Lessens the effects of DOMS Delayed onset muscle soreness (DOMS) is a common side effect of intense exercise. DOMS begins to develop 8-24 hours after exercise has been performed, and may produce the greatest pain 24-72 hours following the fateful WOD. Symptoms include muscular pain, swelling and stiffness. It was once thought that the cause of DOMS was linked to lactic acid accumulation and toxic metabolic waste build-up, though this has since been proven to be an outdated theory. Though the jury is still out on what the main cause of DOMS is, it is widely believed that it comes about due to connective tissue micro trauma, which occurs when muscles lengthen and stretch during exercise. There is no way to avoid the onset of DOMS completely, but cooling down can soften the blow. Post-WOD low intensity exercise can enhance the clearance of enzymes responsible for muscle damage and residual fatigue—not to mention the stiffness we all feel the next day from those miserable goblet squats! In addition, dynamic stretching (which is a part of cooling down) activates the muscles and increases body heat and blood flow, which helps to provide your muscles with nutrients that can reduce soreness.
Increases flexibility One of the best times to work on your flexibility is after your work out, as part of your cool-down. This is when your muscles are warmest and most pliable, making them easier to stretch and reach new levels of flexibility. It’s also a good opportunity to work on your myofascial release and stay on top of the fascia that if left unattended can cause knots to form and hamper your posture and mobility.
The key stages of an effective cool-down Now that we know what the cool-down does and why it’s so important, let’s have a look at the structure of an effective cool-down. There are three key elements, or stages, which should be included to ensure an effective and complete cool-down.
Gentle exercise Your goal during a cool-down is to gradually bring your heart rate back to its resting level. When your workout ends, keep up your body active but move at a slower pace; reducing your pace every minute or two. Your cool-down should last for at least five minutes, but you may need to keep moving longer if your heart rate is still elevated. Getting on the rower, aerodyne or jumping rope are all good ways to cool down gently, whilst also providing you with an opportunity to work on technique.
Stretching Stretching when your muscles are warm, as they are after a workout, can improve your flexibility over time, which in turn helps prevent injury. Stretching also relaxes your muscles, contributes to improved circulation and hastens the removal of waste products from your workout. Stretch every major muscle group after a workout, holding each stretch for 30 seconds to a full minute. Stretching shouldn’t be painful, but you should feel tension in the muscle being stretched. Dynamic stretching activates the muscle and increases body heat and blood flow, which helps to provide your muscles with nutrients that can reduce soreness.
Re-fuel You can lose large amounts of fluid during training, especially if you’ve been working out outdoors when it’s hot and humid (or in a box without air conditioning). Making sure you drink enough water to replace the fluids you have lost during the WOD is another important part of recovery. Water supports every metabolic function and nutrient transfer in the body and taking in plenty of water will improve every bodily function. After depleting your energy stores with exercise, you need to refuel if you expect your body to recover, repair tissues, get stronger and be ready for the next challenge. Ideally, you should also try to eat within 60 minutes of your workout, making sure you include some high-quality protein and complex carbohydrates (like sweet potato, a personal favorite). This would also be an opportune time to gulp down your go-to post-workout protein shake to feed those hungry muscles.
J$ all smiles after completing 17.1. His proud father right behind him helping him cool down.
Boom! Week one of the 2017 CrossFit Open is in the books. Friday Night Lights was a huge success and as expected the place was electric. It was great that so many people were able to come and do the workout but more importantly it was great to see so many people stick around and cheer on Verve athletes as they threw down in one horrendous workout. Hopefully this is the last time we will see dumbbells programmed in a workout this year, but you never know what’s coming from the mind of Castro.
Reminder that we have a dedicated time slot on Sunday to perform the Open workout should you want to do it again or simply can’t make it in for Friday’s classes or Friday Night Lights.
Sunday’s we will begin heats at 11:30, but if you are planning on doing it on Sunday you can show up as early as 11:00 am and begin warming up. The first heat will begin at or around 11:30 and then we will have heats spaced out based on how long the workout takes. The last heat will be how ever many minutes we need before 1:00 PM and we will shut down shop at 1:00 PM or at least not run any more heats.
Same deal as Friday Night Lights, come in and sign up for the heat you want, start warming up, and be ready to go once your heat is set to begin. You can always come in Monday afternoon as well, with the first heat starting at or around 2:00 PM. We are all done by 3:30 PM so that we have time to log our scores and validates all scores that have been entered.
As talked about in earlier blogs, there is just something different about doing and Open workout. The extra drive you get from your friends pushing you or the competitive nature that is brought out in all of us during the workouts was on full display Friday night so if you didn’t have a chance to come in and see what it was like, make sure you do over the next 4 weeks.
Great work on Week 1 and let’s see what’s throw at us on Thursday night!
July 8th & 9th (Saturday and Sunday)- CrossFit Kids Course! For details and registration, please visit theCrossFit Training page
August 19th (Saturday)- Femme Royale will be making another stop at CrossFit Verve!
3 Divisions // 2 Girls Per Team // 1 Purpose
“The Femme Royale competitions are perfect for women of all ages and fitness abilities through the use of three categories of competition: the RX Division, the 50/50 Division and the Fun (Scaled) Division.”
Ladies, it’s time to grab your bestie, and enjoy a competition made for you! Please keep posted to the WOD blog for future details, or visit www.femmeroyale.com
Following the Femme Royale Competition, we will be hosting a…. BRO DOWN! Dudes, we haven’t forgotten about you 😉 Details and date TBD
June 10th-11th (Saturday & Sunday)- The Cherry Creek Triple Threat is back! Lots of Ververs will be attending CrossFit Cherry Creek for their annual competition. This is always a fun comp. to throw down with friends. Please visit the Triple Threat website for details here.
** ATHLETES** Please remember that today between 2-3:30pm we will be available for judging and validating scores for 17.1. To reserve your spot, please sign in to MBO
In a large pot over medium heat, sauté the diced onion in a spoonful of coconut oil until it’s softened, about 5 minutes. Add the pork, garlic and oregano and raise the heat to medium-high. Saute until the pork is cooked through.
Add the olives, tomato sauce and paste. Season with salt and pepper to taste. Turn heat to low and simmer while you prepare the squash. [Note: this makes a tasty meat sauce all on its own or for use in other recipes.]
Peel the butternut squash. Slice into very thin rounds by laying the squash on a cutting board. I tried to make mine about ⅛” thick. The key is to make the slices as uniform as possible so they cook evenly. You could also use a mandolin to make them evenly sized. Be sure you have a sharp knife! Other recipes call for the squash to be sliced lengthwise into long sheets but this is very hard to do with a knife. The rounds enable quicker prep time and the result is just as tasty.
Now it’s time to prepare the lasagna: start with a bit of sauce to cover the bottom of the dish. Then place the squash in a single layer (I used small pieces from the bottom of the squash, which I had to cut into half moons to remove the seeds, to fill in the gaps between the rounds). Now add another layer of sauce. Don’t skimp because the moisture from the sauce is what cooks the squash. Now add about ⅓ of the scrambled egg and smear it around. It will look gross. Stay the path. It’s going to taste awesome and gives the appearance of cheese.
Repeat the squash-sauce-egg sequence one or two more times, depending on how much you have left (I used two 9″ round pans so each ended up with two layers).
Finish with a light layer of sauce. I also used up some of the extra pieces of squash as decoration. Fancy
Bake for about 25-30 minutes or until a knife easily pierces the squash.
Prior to starting this workout, each athlete will need to create a long straight line on the floor and place their box on the center of that line. This workout begins with the dumbbell resting on the floor and the athlete standing tall. At the call of “3, 2,1… go!” the athlete will reach down and begin the dumbbell snatches, alternating arms after each repetition. Once all reps are complete, they will move to the box and perform 15 burpee box jump-overs, then move back to the snatch, etc. In each round the number of repetitions of the snatch will increase. This workout ends when the feet land on the ground on the other side of the box on the final rep.
Every second counts in this workout. The athlete’s score will be the time it takes to complete all 225 repetitions. Time will be recorded in full seconds. Do not round up. If the athlete finishes in 10:32.7, their score is 10:32. There is a 20-minute time cap. If they do not finish all 225 reps before the time cap, their score will be the number of reps completed.
TIEBREAK
If all 225 reps are completed within the time cap, there is no tiebreaker for this workout. If all 225 reps are NOT completed within the 20-minute time cap, your score will be the total number of reps completed, with ties being broken by the time of completion of your last full set of burpee box jump-overs. At the end of each set of burpee box jump-overs, time should be marked and recorded for score submission. In the case where two athletes have completed the same number of reps, the athlete with the lower tiebreak time will be ranked higher.
Note: All tiebreak times must be reported in elapsed time, not in time remaining. If you are using a countdown timer, you must convert to elapsed time before reporting your score. For this reason, it is recommended you set your clock to count up.
EQUIPMENT
• Dumbbell of appropriate weight for your division
• Box that is the appropriate height for your division. The top of the box must be at least 15-by-15 inches.
• Tape or line that bisects the burpee box jump area
For each workout, be sure the athlete has adequate space to safely complete all the movements. Clear the area of all extra equipment, people or other obstructions.
Any athlete who in any way alters the equipment or movements described in this document or shown in the workout standards video may be disqualified from the competition.
VIDEO SUBMISSION STANDARDS
Prior to starting, film the dumbbell and box to be used so the loads and height can be seen clearly. All video submissions should be uncut and unedited in order to accurately display the performance. A clock or timer, with the running workout time clearly visible, should be in the frame throughout the entire workout. Shoot the video from an angle so all exercises can be clearly seen meeting the movement standards. Videos shot with a fisheye lens or similar lens may be rejected due to the visual distortion these lenses cause.
VARIATIONS
Rx’d: (Ages 16-54) Men use 50-lb. dumbbell and 24-in. box Women use 35-lb. dumbbell and 20-in. box
Teenagers 14-15: Boys use 35-lb. dumbbell and 24-in. box Girls use 20-lb. dumbbell and 20-in. box
Masters 55+: Men use 35-lb. dumbbell and 24-in. box, step-ups OK Women use 20-lb. dumbbell and 20-in. box, step-ups OK
Scaled: (Ages 16-54) Men use 35-lb. dumbbell and 20-in. box, step-ups OK Women use 20-lb. dumbbell and 20-in. box, step-ups OK
Scaled Teenagers 14-15: Boys use 20-lb. dumbbell and 24-in. box, step-ups OK Girls use 10-lb. dumbbell and 20-in. box, step-ups OK
Scaled Masters 55+: Men use 20-lb. dumbbell and 20-in. box, step-ups OK Women use 10-lb. dumbbell and 20-in. box, step-ups OK
