Curls are function, ask anyone that drinks any type of beverage. Suggested to do with friends.
Consistency vs. Persistency
Today, I am going to dive into a topic that will resonate with most of you. The difference between being consistent and persistent, what is better for your goals and how to focus on finding a better balance between the two.
What does it meant to be consistent? As defined, someone that is consistent is unchanging in achievement or effect over a period of time.
What does it meant to be persistent? As defined, someone that is persistent is continuing firmly or obstinately in a course of action in spite of difficulty or opposition.
Now in relation to fitness, how will these two things either help or hurt you in pursuit of the goals that you are chasing? Is one better than the other?
Well, first of all let’s talk about some traits of someone that is persistent in the gym may see. First of all, this person is very likely to look for “extra work” in the gym. They may add in a second session a couple days out of the week to bring themselves closer to their goals. Most likely they will result to weighing and measuring food and making sure they do all the right things in and out of the gym.
Now, what are some traits of people that are consistent in the gym? These are the people that have done an hour of exercise, 4-5 days per week for the last 3-5 years. More times then not, their diets are not exactly perfect, but they make sure they are watching both quality and quantity of food, whether if it’s with a food scale or just by “eye-balling”. The gym go-er that practices consistency may show up 10-15 minutes early to focus on some extra mobility that is needed for the day or that has been given to them by a coach. Need an example? The 5:30am class. The same people day in and day out since I started coaching here almost a year ago.
Now, what is better and why? Consistency. If we are looking to increase work capacity across broad times and modal domains (and we are!), then consistency wins 10 times out of 10. The risk that is run with being persistent over consistent is the risk of burning out. A trait of those that are too persistent, is becoming fit really fast and then quitting because their Central Nervous System cannot handle the load they are holding or they become tired of being in the gym all the time without ever doing anything else that provides them happiness.
So what is the magic secret to progressing? Show up 4-5x/week for 3+ years. Try your best to be 10-15 minutes early. Work really hard and give out a bunch of high fives. That’s the secret.
Phoebe getting after rowing while her teammates cheer her on!
We probably have all gotten in on the Pho craze!! The soup is actually quite easy to make and is completely customizable to your liking. The following recipe is fast and easy to make, eating it with chop sticks is not guaranteed to be as quick! You can see the full recipe here
Soup Ingredients:
1 Container Pacific Natural Foods Pho Soup Starter 1 Medium Organic Chicken Breast, Chopped 1 Medium Carrot, Chopped 1/2 Head Broccoli, Chopped 1/2 Head Cauliflower, Chopped 1 Box Brown Rice Noodles 1 Medium Onion, Sliced and Sauteed 1 Tablespoon Crushed Ginger 1 Tablespoon Olive Oil Salt Pepper
Topping Ingredients: Lime Avocado Bean Sprouts Cilantro Sweet or Red Chili Sauce
VERVE UPDATE
-Thank you to everyone that came out to WOD and Wine, participants and vendors included! We are excited to schedule the next one.
What do these two intelligent looking men have in common other than their sweet bro tanks?
Garret and Stan both attended the Level 1 Seminar July 2nd-3rd at Verve and BOTH of them passed their Level 1 test. Now they can legit put their knowledge to use as they continue their intern process at Verve. Congratulations guys!!!
But seriously, enough about these dudes. . . HEY LADIES!!
Today is Verve’s ladies only WOD & Wine event. The event kicks off at 1pm with a team workout. New to CrossFit? Never done CrossFit? Curious what CrossFit is? Then stop by for the workout, it has been written to accommodate all levels of athlete. It will be an awesome opportunity to get introduced to the sport while surrounded by a ton of like minded ladies all ready to support and cheer. CrossFit veteran? You the competitive type? No worries, the workout can be scaled up to meet your needs as well. So bring your mothers, sisters, cousins, friends (even those that CrossFit at other gyms), and even your grandmothers. . . remember CrossFit is for everyone, and get ready to sweat.
Following the workout, at 2pm, we start drinking and shopping, the best and worst combination of events. Both wine and non alcoholic beverages will be provided. You can enjoy your drink while you mingle and walk around checking out the many vendors that will be present. Those vendors include:
Hanger Apparel (clothing)
Fit Republic (supplements)
Stella & Dot (jewelry)
Beauty Counter (skin care)
Athletic Headbands and Wrist Wraps
So get excited. . . working out, shopping, afternoon cocktails. . . sounds like the best Saturday EVER!!
Continuing with the ladies only event theme. . . Femme Royale is only a few weeks away. It’s a ladies only competition with 3 divisions to compete in, allowing for anyone and everyone to participate. So if you don’t yet have a partner, start looking at the WOD & Wine and claim ’em early. Click here to register.
Jeremy working through some heavy dips, trying to find a 1RM.
You must work for what you want By Courtney Shepherd
Imagine graduating from college, putting hundreds of resumes out into the world and finally landing your first post schooling job. Imagine walking in to work on the 2nd day, going up to the boss and saying “I want to be paid more now”. I would hope that for those of us that have been through similar situations, we are all laughing at the thought of asking for more money when we haven’t done anything to earn it. If we can appreciate that we would not do this in our jobs then how far fetched is it to understand this same concept carries out in other aspects of life? Dear friends this may be a hard knock life style post, a come to jesus meeting of sorts, where I express to everyone that we absolutely must work for what we want. Want to lose weight? That takes work. Want to do a workout RX? Yep, you guessed it, gotta put the work in. Wanting to lose weight, wanting to lift more weight, wanting to have muscle ups does not make it so. And wanting it REALLY, REALLY BADLY, really doesn’t make it so either.
Where is this coming from? Courtney, why are you so mean today? This is not meant to be mean but really an attempt to be helpful. I’ve expressed before that I feel as though I am the Taylor Swift of blog posts, I have a conversation with you one day and the next it’s the topic for a public blog. Only difference really is I’m not winning Grammys or pulling sweet iPhone commercials for this stuff. I know, I should, but I’ll save that issue for another day. Well there have been a few conversations lately. And when I have a conversation with the same person multiple times or the same conversation with multiple people. . . then folks, we have a blog on our hands. Here is a sampling of the conversation:
Athlete: I want to do this heavy weight for the workout. Me: Okay. Can I see you warm-up with it? Athlete: (struggles through warm-up with heavy weight, no speed, loss of mechanics, cannot do unbroken sets) Me: I would suggest we go lighter for the workout. I want to see you move it faster and look better doing it. Athlete: But I want to do this weight. I don’t want to do the light weight. Me: I hear you, but you are struggling through the heavy weight. I need for you to use a weight you do not struggle with. Go lighter for the workout. Athlete: But I REALLY WANT to do this weight. Me: (I no longer use words, but merely a look. The one that lets the athlete know what the answer is. Some of you have seen this look before, just close your eyes and let it come to the forefront of your mind)
Congratulations on REALLY WANTING to do something. I really want to win the lottery one day. I know what I will do with all that money too. I will buy a spot on the next shuttle trip to space. . . for Clancy. I don’t play the lottery though, I don’t buy tickets, ever. But man do I REALLY WANT to win.
Some of you may say to yourself, “but I do work hard, during the workout”. That’s good to hear, I want everyone to work hard during the workout, but there is more that goes on in an hour than just the workout. There is a warm-up. Do you do the warm-up? Or do you do enough of it until you see someone else stop and then you stop? Or better yet, do you take the warm-up as the time to put your shoes and socks on while sitting on the couch? The warm-up is an integral part of the hour. It is during the warm-up that some capacity can be built in certain movements, with light weight and good technique. This consistent work during the warm-up can sometimes build more fitness for us than the workout itself. Think of the workout as the test and the warm-up as your study material. If we constantly bypass the study material, can we really be surprised if we also regularly fail portions of the test?
At the end of the day we may have to ask ourselves, “am I doing 60% of the work and expecting 100% of the results?”. There are some folks out there that are doing 60% of the work and understand why they get 60% of the results. I will always do my best to encourage anyone and everyone to give more than 60%, but if that’s all you have to give and there is no argument about what you get in return. . . well okay then.
I also get questions about extra work. “What can I do before or after the WOD to work on. . . .?”. Before asking me about extra work, again, first ask yourself about what you do during the workout. If we come to class consistency 5 days/ week and put in full effort from start to finish, there are very few of us that will actually need extra work to see ourselves progress. Jason Kaplan is my favorite example of this. Jason comes to class consistency 5 days/ week. He shows up a little early to do a bit of mobility before class starts. When class starts, it’s go time for Jason. If the warm-up is 10 burpees and a shuttle sprint, the man does 10 burpees and SPRINTS. He doesn’t do 6-8 burpees, waiting for those around him to finish up so he can also be finished, and he doesn’t jog. If the warm-up is 3 weight jumps to get to workout weight, 5 reps at each jump, he does 3 weight jumps with 5 reps at each jump. He pushes during the workout and when it’s done he does whatever else is written on the board. Clancy and I could write a post WOD of 3 rounds of 10 pirouettes and I guarantee he would do them. He gets the most out of every hour at Verve and the results are consistent progress, PRs, and improvement.
So what do you want? Are you working towards getting it or are you thinking about how much you really want it and waiting for the day it comes? There is a saying, “Don’t wish for it to be easier, want for you to be better”. At this point I hope it’s redundant for me to say don’t “want for you to be better” either, work. . . work hard. Trust the process and the journey. Your hard work will pay off.
A lot of times we throw around buzzwords like mobility and stability and throw those exercises into our warm-up routines. However, every once in a while when you only have 45 minutes to get a workout in, you don’t want to spend your entire session playing with bands and foam rollers. This is a perfect chance to utilize a dynamic warm-up.
What is a dynamic warm-up? A dynamic warm-up lasts between 5-10 minutes and is the first part of your workout. It involves a series of bounds, hops, skips, runs and ballistic stretches that increase your core temperature that prepares your body for the activity that takes place. You’ll work out or compete better if you warm-up properly and go into your workout sweating.
What is the purpose of a dynamic warm-up? The main purpose of a dynamic warm-up is to increase blood flow to the joints and parts of the body that will be used in the workout you are about to perform. Another purpose is to increase the nervous system awareness by stimulating the parts of the body that will be used in bouts of effort to come.
The video above is from Matt Chan demonstrating good use of his time by having a set routine he follows every time he goes into the gym. Having a set warm-up leaves the guess work out of the equation and ensures that your time will be best spent on improving your fitness rather than deciding what you should do.
Got tickets? To the George Washinguns Show? Nate does.
FREE DISCUSSION AND FREE INTRO CLASS TODAY!!! Starting at 12:30pm.
I’m not yelling at you, I’m just boldly reminding you.
Verve will be having it’s regularly scheduled classes and open gym times. Starting at 12:30pm Verve will have a guest host, Miles Nichols, discussing the benefits of High Intensity Interval Training (HIIT). These benefits do not just include outward aesthetics but also our internal healthy. Is our internal health as sexy as our external abs? Uh, yeah. So come hear all about it.
This discussion is open to anyone and everyone. . . Verve members, members of other CrossFit gyms, non CrossFit folks that have no interest in doing CrossFit but enjoy knowledge, and of course that family member or friend that hasn’t heard you shut up about Crossfit and wants to give it a try. This discussion will help enlighten us all to the notion we don’t need to go “get in shape first” before we start CrossFit, we simply need to get started. It will also go into the concept that CrossFit is infinitely scaleable to meets the needs of anyone that walks through our doors.
Following the discussion, right after you hear about all the amazing things doing CrossFit has to offer, you can test run it for yourself. We will host a free introductory workout. The discussion is approximately 45 minutes long and so is the workout. Got an hour and half in the middle of the day tomorrow? Then stop by Verve at 12:30pm and get your learn on and then get your sweat on.
Like father, like son. Two fourths of the Afraimi family working out side by side.
The Dude abides By Courtney Shepherd
During my travels to various other CrossFit gyms, I’ve seen several variations of “Gym Rules” posted throughout. Sometimes these rules say things like “There will be a 5 burpee penalty for every minute late to class”, or ” Do not drop weights”. I’m not in total agreement with all the rules I come across, especially the ones that penalize the tardy. I’m not a fan of athletes showing up late and there is a point in time when I don’t feel comfortable letting someone join the class, but I understand life happens and we try to accommodate. . . we may throw a few verbal jabs in, sometimes very deservedly so. However, last week, while I was in Tennessee, I saw a board of rules at the gym I visited, and I liked them all. So, I thought I would share them with you:
Be Cool– Introduce yourself to newbies, bring your mom, teach someone something you’re good at, tell good jokes.
Technique Is King– First comes form, then comes weight and intensity. You can go fast and heavy when you move well. It is really that simple!
Be Positive– Think and say “yes you CAN!”. Push your boundaries and get comfortable with the struggle. Always cheer on your fellow comrades; no one finishes alone.
Listen To Your Coaches– Their knowledge is hard earned, their advice is valuable, and their instructions are law – ABIDE!
Respect The Box– Wipe down and return all equipment to its home. Don’t drop kettle bells or empty barbells – EVER!
Clean Up Your DNA– Blood, sweat, and tears are signs of AWESOMENESS but clean that shit up!!
Don’t Be A Chalkmonster– Chalk your hands in the bucket. Clean up spills and wipe it from equipment after use.
Check Your Ego At The Door– You don’t have rivals here, you have teammates.
Count Only Good Reps– Integrity is one of our core values. No one cares what your score is but everyone cares if you cheat!
Track Your Progress– The more detail you can record, the improvement you will see. Several small victories can create momentum and lasting changes.
Verve does not have gym rules posted anywhere, but it doesn’t mean we don’t have any. We have kind of taken the “some things should be understood” and “follow the guides and actions of those around you” approach. Unfortunately, every now and again, we sometimes need to be reminded about some of these unwritten, universally understood to be true, rules. Sometimes we get complacent and don’t put away the things we took out. Sometimes we take for granted that someone else will pick up after us. And sometimes we are in such a hurry we forget that there is no one in the gym that really wants to put their hand in the left over bodily fluids of someone else. So look over the rules, courtesy of CrossFit Brigade in Chattanooga, TN, and try to remember Verve is a space shared by hundreds of people throughout the day. How can we best be a part of what continues to make it clean, thriving, safe, and fun?
There are many things that can affect your squat, two of which are your mobility and stability. Today, I am going to go over three different mobilizations that could potentially help your positioning in your squat. These three stretches should each be done for anywhere between 2-3:00/side whenever you do them. Here is to making some change in your wonderful hip mobility!
It doesn’t take very long to make change. Take an extra 10-15 minutes out of your day everyday to make sure you are focusing on areas that you need to work on. Consistency gets results.
Nobody will complain when you show up with this cocktail!
WHAT TO BRING TO YOUR NEXT BBQ YOU ASK? Everyone loves the person who bring a delicious cocktail!! Here is a refreshing cocktail that is PERFECT for that 4th of July BBQ you may be going to, or for your party of 1 at your house. You can see the full recipe here
Optional: fresh mint leaves, additional for garnish
Cantaloupe, balled, for garnish
Ice cubes
Instructions
For the Puree: Cut the cantaloupe into chunks and blend in a high-speed blender or food processor for 30 seconds until completely smooth. Depending on the size of your cantaloupe, this will yield about 16 ounces of puree.
In a cocktail shaker filled with ice cubes, add vodka and honey and stir well until honey is mostly dissolved. Add cantaloupe puree, ginger, lime juice, and mint, if adding. Muddle the mint with the back of a wooden spoon. Shake vigorously then strain and pour into a chilled glass.
Garnish with sprigs of mint and melon balls if desired.
VERVE UPDATE:
Sprint Only members are welcome to join classes on Monday, July 4th!!!
Femme Royale is coming up in August. That’s not the only thing Verve has planned this summer!!
So much more room for so many more activities!! Verve has a lot of stuff on the calendar for the next few months, so get yours out and starting writing it all down:
July 2nd-3rd (Saturday-Sunday)- Verve is hosting a Level 1 Seminar. The gym will be closed both days. We will however, have early morning classes so you can get your fitness out of the way and enjoy the rest of the day. See MBO for class times and to get signed up.
July 4th (Monday)- Happy Fourth of July!! Verve has an abbreviated schedule. Please see MBO for class times and to get signed up. It will be a longer hero workout, it can be done as an individual or you can grab a buddy and make it an awesome partner workout. Reserve your spot in a class now!!
July 9th (Saturday)- Verve is hosting a special Free Intro Class. We will be starting off with a 45 minute discussion about the benefits of CrossFit (High Intensity Interval Training) brought to you by Miles Nichols of Living Love Mindfulness Medicine Clinic. This will be followed by a 45 min intro workout. This is open to anyone and everyone, so bring the naysayer in your family and let them learn about the benefits before they give it a try. The whole event starts at 12:30pm.
July 16th (Saturday)- Verve is hosting a ladies only WOD & Wine event. Sorry guys, the next one will be for you!! Ladies, stay tuned for more information.
July 30th (Saturday)- Verve is hosting a Paleo Pop-up from 2:30pm-5:30pm. Check out vendors, food, and more. Click here for more details.
August 13th (Saturday)- Femme Royale is here!!! It is a ladies only, one day competition. There are 3 workout divisions making it the perfect competition for anyone of all fitness levels to compete. Grab your best girlfriend or the girl you always seem to partner up with in the 6:30am class, and get registered today by clicking here.Gentlemen, we will need your help on this day. Stay tuned for a volunteer sign up sheet, we need judges and folks that can help move equipment.
