“Helen”

3 Rounds for time of:
Run 400 meters
21 KB swings, 24kg(16kg)
12 pull-ups

Post times to comments and BTWB

Do not feareth the “no rep”, but do not giveth of the “bro rep”, Games Open commentary brought to you by Courtney Shepherd

Well folks, we are 1 week down and approximately 24 hours from the start of week 2. And just like in years past, the first week has already brought us drama, debates, and scandals. Some of you may instantly know what I’m referring to and some of you may not. . . either way I’m bringing it up. In the first week of the Open a team of athletes was penalized for “cheating” during 16.1. Why do I bunny ear the word cheating? Because I think it’s a harsh term, so let us instead refer to their actions as taking the short cut. What was the short cut? This team of athletes used small change plates that added up to 45#, thus making the bar sit lower to the ground, and thus giving them a shorter distance to jump over during their bar facing burpees. I’m not bringing this up to debate whether or not is was malicious, or the fault of the team versus the fault of Crossfit, I’m bringing it up for the sole purpose of discussing integrity. 

In the middle of this debacle a comment was posted on social media that said “. . . . I don’t get it. I did the workout RX and got a score of 18. I worked so hard for a chest to bar pull-up. I would rather have fewer honest reps than more shameful ones.” Again, please no one comment that I am making you feel shameful, that is not my intent. I just thought that this was a powerful comment that internally is shared by many. Over 300,000 scores were submitted for 16.1, and I guarantee there are more than we would care to admit that have a “shameful” rep count to them. It is unfortunate but it is true. The Games is a big deal and this level of competition can lead some folks to seek out the short cut and partake in the bro rep. 

There are several types of athletes in this world. There’s the type that sees work and does work, and there’s the type that continually asks “does that make it easier?”. The type that sees work and does work is the type that is perfecting their craft. What makes it easier for them? Their improved technique that came from hours of practice. These are the work horses, ready to accept any challenge because they have trained for it. The athlete that sees work and begins to ask about all the things that might make it easier is not preparing for the challenge, they are preparing for the easiest way to get out of facing the challenge. This is the athlete that wants the short cut. I am a firm believer of the phrase “work smarter, not harder”, however if we only spend our time training to get through the work “as easily as possibly”, what happens when there is no easy way? What are we prepared for then?

There was another social media comment about the cheating scandal, someone said “. . . if Rich Froning had gotten caught doing this, people would praise it as a great workout strategy.” Ah, the old Rich Froning is god argument. I don’t know Rich, we’ve never chatted, but I have seen the man workout a few times and let me assure you, he is not seeking short cuts. Rich Froning is not looking to find a way to take a few inches off his bar facing burpee jump in order to crush the competition. Rich just simply trains his butt off to move through the entire workout faster and better. He doesn’t want to win because he is the only one that figured out how to short the work, he will win because he works hard and knows he can. 

My point is this, you don’t need to seek the short cut. You need to put in the work. The team that got penalized would of had an amazing score following the 16.1 guidelines. They are a group of amazing athletes and their team would have been in the top 5 in the region, without a short cut. But now they sit in 18th place. Now they sit in a hole they will spend the next 4 weeks trying to dig themselves out of because they feared putting in the work. They didn’t want to meet the challenge. 

We can short the work too by giving bro reps rather than no reps. What’s a bro rep? Saying to ourselves or the athlete we judge, “well that was good enough, I guess I’ll give it to you.” Like if a wall ball gets high enough but never actually hits the wall. I mean, it’s practically a rep, you did the work getting it up there so I guess I’ll count it. No. Just no. Folks, this is the integrity piece I mentioned earlier, I’m not in this to get a score made up of a number I didn’t work for. And if it turns out that someone else’s number is better than mine, that someone else put in more work than I did, then I guess I know what I need to work on for next year. 

The Open brings out the best and the worst in people. We see amazing acts of athleticism followed immediately by sad acts of gaming the system. The goal at Verve is to showcase the athleticism, to applaud the accomplishments, and laugh through the humbling moments. So put in the work and earn your reps. As the saying goes, “don’t wish for it to be easier, want for you to be better”.

***Everyday Warrior will be at Verve this Saturday during the 11am WOD. Following the workout they will be presenting Sarah DeVito with donations towards helping her fight her battle with cancer. Please join us for the event. 

Split Jerk 1-1-1-1-1-1-1 reps

Then every minute on the minute x 7 minutes:
20 Double Unders
2 Split Jerks @ 70% of 1RM

Post load to comments and BTWB.

Let’s everyone give a warm welcome to a new member of the CrossFit Verve family, Aaden Joaquin Quirarte. He was was born on February 22nd at 4:22pm, weighing 8 lbs, 6 oz. and sporting a full head of hair.

Next time you see Leah and Jorge make sure to congratulate them on their new baby boy! We are very excited to get him in the new space and give him some pointers on properly wrapping his thumb for the hook grip! Gotta start them young.

For time:
Terry
1-mile Run
100 Push-ups
100-meter Bear crawl
1-mile Run
100-meter Bear crawl
100 Push-ups
1-mile Run

Drug Enforcement Administration Special Agent James “Terry” Watson, 43, of Holly Ridge, Louisiana, was killed during a robbery attempt in Bogotà, Colombia, on June 20, 2013. Prior to his 13 years of service with the D.E.A., Special Agent Watson worked for the U.S. Marshal’s Service and served in the U.S. Army.
He is survived by his wife, Fadia Margarita De La Rosa; father, Paul, and his wife, Linda; mother, Henrietta; brother, Scott; and numerous other family members and friends.

Post time to comments or BTWB

Speaking of Ali, she has shared an awesome recipe that she found to help curb her sweet tooth.  THANK YOU ALI!  You can see the full recipe here

GREEK YOGURT PROTEIN COOKIE DOUGH

Ingredients:

• 1 cup (227g) plain Greek yogurt (my favorite is Fage 0%)
• 2 TB (15g) powdered peanut butter
• 3 TB (27g) coconut flour
• 2 TB powdered stevia (I use fiber baking blend by NuNaturals)
• 1/4 tsp salt
• 1 tsp butter (I use light butter alternative by “I can’t believe it’s not butter)
• 1/2 tsp vanilla extract
• 1-3 TB chocolate chips

Instructions:

1. Combine all ingredients except chocolate chips in a bowl. 
2. Fold in chocolate chips and enjoy!

*If you need some macro swaps, the site has some great ones.

Macro Breakdown: (recipe = 1 serving)
Fat – 15g
Carb – 54g (22g fiber)
Pro- 39g

Front Squat
5-5-5-5-5

Post load to comments or BTWB

What is on the docket at Verve? (lots of bullet points!)

• We hope everyone is enjoying the new location.  As you may have noticed, it is still a work in progress so please bear with us while we get everything to its final resting place.
• If you enjoyed week 1 of the CF Open and would still like to register, you have until Monday to do so.  
• REMEMBER to submit your CF Open score NO LATER THAN MONDAY @ 4PM.  We cannot enter your score for you and we MUST have a score to validate.  Headquarters doesn’t mess around with the deadline, so get it in!!
• We have added a 7pm class on Friday nights to accommodate people completing the CF Open workouts.  Week 1 was pretty challenging logistically but we survived.  If you NEED to come to a particular class time, please sign-up early; if not, come enjoy a late-night workout at Verve.
• If you are feeling super sore after 16.1, join Kacey for Yoga @ 11am on Sunday.
• CF Open re-do times have been posted and will be strictly adhered to.  If you need to come in Monday, please e-mail a coach or info@crossfitverve so we can ensure there is someone available.

WORKOUT 16.1

Complete as many rounds and reps as possible in 20 minutes of:
25-ft. Overhead walking lunge, 95#(65#)
8 Burpees
25-ft. Overhead walking lunge, 95#(65#)
8 Chest-to-bar pull-ups

Post rounds and reps to comments, BTWB, and Games

Notes
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 finishing 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 barbell resting on the floor near the pull-up bar. At the call of “3, 2, 1 … go,” the athlete will pick up the barbell and lunge with it overhead for 25 feet. They will then perform 8 burpees, jumping over the barbell on each repetition, before picking the barbell back up and lunging back in the opposite direction. Once back at the pull-up bar, they will perform 8 chest-to-bar pull-ups, and then will head back to the barbell to begin the next round.

Your score will be the total number of repetitions completed before the 20-minute time cap.

Equipment
• Barbell
• Collars
• Plates to load to the appropriate weight for your division
• Pull-up bar
• Measuring tape

For each workout, be sure the athlete has adequate space to safely complete the workout. Clear the area of all extra equipment, people or other obstructions.

*The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 43 kg (95 lb.), 29 kg (65 lb.), 20 kg (45 lb.), and 15 kg (35 lb.). For the lunge, a 7.5-meter length divided into five 1.5-meter sections will be acceptable.

Video Submission Standards
Prior to starting, film the plates and barbell to be used so the loads can be seen clearly. Also film the measurement of the 25-foot lunge area and the 5-foot intermediate marks. All video submissions should be uncut and unedited in order to accurately display the performance. A second person with a stopwatch 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. If the 25-foot lunge area cannot be seen in the frame, athletes will be permitted to lunge back and forth in a smaller area, so long as the 5-foot intervals can still be clearly seen.

Workout 16.1 Variations

Rx’d
(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54, Teen Boys 16-17, Teen Girls 16-17)

Complete as many rounds and reps as possible in 20 minutes of:
25-ft. overhead walking lunge
8 burpees
25-ft. overhead walking lunge
8 chest-to-bar pull-ups

Men lunge 95 lb.
Women lunge 65 lb.

Scaled
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

Complete as many rounds and reps as possible in 20 minutes of:
25-ft. front rack walking lunge
8 burpees
25-ft. front rack walking lunge
8 jumping chin-over-bar pull-ups

Men lunge 45 lb.
Women lunge 35 lb.

Masters
(Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)

Complete as many rounds and reps as possible in 20 minutes of:
25-ft. overhead walking lunge
8 burpees
25-ft. overhead walking lunge
8 chin-over-bar pull-ups

Men lunge 65 lb.
Women lunge 45 lb.

Scaled Masters
(Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)

Complete as many rounds and reps as possible in 20 minutes of:
25-ft. walking lunge
8 burpees
25-ft. walking lunge
8 jumping chin-over-bar pull-ups

*Lunges are unweighted

Teens 14-15
(Teen Boys 14-15, Teen Girls 14-15)

Complete as many rounds and reps as possible in 20 minutes of:
25-ft. overhead walking lunge
8 burpees
25-ft. overhead walking lunge
8 chin-over-bar pull-ups

Boys lunge 65 lb.
Girls lunge 45 lb.

Scaled Teens
(Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17)

Complete as many rounds and reps as possible in 20 minutes of:
25-ft. front rack walking lunge
8 burpees
25-ft. front rack walking lunge
8 jumping chin-over-bar pull-ups

Boys lunge 45 lb.
Girls lunge 35 lb.

” Half Cindy”
Complete as many rounds as possible in 10 minutes of:
5 Pull-ups
10 Push-ups
15 Air Squats

Rest 5 minutes

In 5 minutes as many 20 M prowler pushes as possible:

Girls vs Guys

Guys weight = (2) 45#’s
Girl weight = (2) 25#’s

Post rounds and reps to comments and BTWB

*Verve has moved to its new location, Thursday is our fist day of classes at 3545 Larimer St. Please see Wednesday’s blog post for where to park. Thank you to everyone that helped us move so we could hold classes in the new space. You guys/ gals are rockstars. 

The 2016 CrossFit Games Open starts tomorrow night with the announcement of 16.1. Whether this is your first Open or you are an Open veteran, here are some things you need to know about how the Open WODs are done at Verve over the next 5 weeks:

1) Open WODs are announced Thursday night. Verve will post the workout on our blog post along with the video and movement standards. It will be our WOD for every class on Friday.

2) If you are signed up for the Open, you will join a class on Friday. We will do all Friday workouts in heats so you can be judged, and your score will be recorded on an already provided score sheet. Verve will keep the top half of the score sheet while the participating athlete takes the bottom portion. Athletes, use this bottom portion to submit your score through the Games website. Scores must be submitted by the following Monday at 6pm. **Athletes are responsible for submitting their own score.**

3) If you are unhappy with your Friday score and would like to re-do the workout or you are not able to make it Friday and need to find a new time to do the workout once, we will have Open WOD re-do on Sundays at 12pm-1:30pm. This is not an open gym time, it is for the Open WOD only. There will be 2 heats starting at 12:30pm, so get there at 12pm and get warmed up and ready to go. We will also be available on Monday from 1:30pm to 3pm for an additional opportunity. We simply ask that you email us in advance to let us know you are coming, info@crossfitverve.com.

4) If you need, or simply choose, to do the WOD at a time other than what is specified above, you will need to video tape it and submit it to the Games website for validation. Verve WILL NOT validate any score for a workout performed at a time other than listed above. Even if you bring your own judge.

The Open is a fun time starting from the Thursday night viewing parties, to the Friday day of fun competition, and through to the end when you see how your hard work paid off or you begin setting goals for next year. It is the ultimate benchmark of your fitness of the years of your life. It does not have to be a matter of whether or not you are the fittest in the gym, whether or not you think you will win something, but instead being able to look back every year and see that you have in fact gotten stronger, faster, fitter, healthier, and overall, happier. It’s about finding weaknesses and setting goals to crush them for next time. If you are not signed up for the Open, please do, there is absolutely no reason not to. Click here to register and get ready to party. 

On that note, after you register, click here to take the judge’s course. We will be judging each other for these Open WODs and the judges course will help you feel more comfortable both competing and judging other. It’s $10 and takes 1 hour. Think of it this way, if you are going to ask someone to judge you, it would be really nice if you could return the favor, give and take.

Complete as many rounds as possible in 18 minutes of:
10 Power Cleans 135#(95#)
Run 400m

Post scores to comments and BTWB.

I think we are all hoping that Eric Clancy has devised up a better plan for the big move than the video above. Classes will be held tomorrow (Wednesday) at 5:30am, 6:30am and 7:30am, while all other classes will be cancelled due to the move. If you are looking to help out we will be loading up the truck at 1030am to bring to the new space, which the address is below. See you all there!

3545 Larimer Street
Denver CO, 80205

In teams of 2 complete the following for time:
Run 800 meters (Relay style with each person running 400m)
40 Hang power cleans, 135#(95#) (bar can’t touch ground)
100 Ab mat sit ups (partner holds hollow rock, 1 ab mat per team)
40 Shoulder to overhead, 135#(95#) (bar can’t touch ground)
Row 80 calories (partner holds a handstand)

Post times to comments and BTWB

Well the move is real, as most of you may have noticed. We are attempting to move equipment and program workouts in such a way that is cause minimal disruption to Verve’s schedule. With that said, there does have to be some disruption. . . Wednesday February 24th Verve will have an abbreviated schedule. We will have 5:30am, 6:30am, and 7:30am classes. Verve will close it’s doors at 8:30am to do the bulk of the moving the rest of the day. There will be no additional classes, no open gyms, and no competitor hour. If you are interested in getting your sweat on, we could always use some help with the move. So stop by, we will put you to work. 

By doing this our goal is to officially start classes in the new space on Thursday February 25th. This is still a tentative plan, please continue to read the blog post throughout the week to stay current and updated with dates/ times. 

Another big update. . . . the Open starts Thursday the 25th!! Verve will be hosting the Open WODs on Fridays as the daily workout. If you have not yet signed up, click here to get registered. The Open is the best and most fun benchmark to test your fitness against yourself every year as well as hundreds of thousands of people across the world. It’s an opportunity to push yourself, see your progress, and be a part of something that unites so many people worldwide. It’s a very exciting time of year. 

Speaking of signing up for the Open. . . if you are signed up PLEASE, PLEASE, PLEASE take the Open online Judge’s Course. In order to submit scores for the Open you need to be judged by your peers. If you have the expectation that someone judge’s your Open workout, then it would be a really good idea to be able to return the favor. Is it mandatory? No. Is it beyond incredibly helpful for both your personal knowledge of what does and does not constitute a rep and helpful to your fellow Verve members? YES. It costs $10 and takes about an hour of your time (it’s easier than last year Kaplan, so let’s see if you can pass it this time). Click here for the Judge’s Course.

Have a wonderful weekend!!

4 Rounds for time:
Run 600 Meters
25 Kettlebell swings, 53#(35#)
20 Burpee box jumps

Post times to comments and BTWB

The great 33 pound barbell vs 35 pound barbell debate. . . . put to rest By Courtney Shepherd and J Burgeson of Garage Gyms (Click here for article)

A while back Verve had a member that unfortunately had to leave and started up a membership at a different gym. This member’s move to a new gym was brought on by a personal move to a new city and the desire to not commute to Verve. This member did however, on occasion, drop in to Verve when they were in the area. I asked, “How’s the new gym working out?”. They responded with, “It’s great. I really like it. Plus they don’t do some of the really weird things you guys do here.” My interest has officially been piqued. Weird? At Verve? What could we possibly do at Verve that seems weird in comparison to another CrossFit gym? I’m glad I asked. . . 

“Well like that whole 33 pound barbell thing you guys do here. . . you know where we have to put the 1 1/4 plates on the bars. Well at my new gym they just have 35 pound bars. So it’s really nice to not have to deal with that.”

Cricket. . . . cricket. . . . cricket.

That is not the first, nor would it end up being the last, time I have heard there be confusion about women’s barbells and how much they weigh. And for a long time I’ve just smiled and nodded, however, it just seems like right now would be a good time to address the subject. . . you know with the open coming up and all. . . I wouldn’t want anyone to be concerned about what weight they may or may not be lifting. 

A lesson in barbells:

Barbells can differ in length, diameter, knurling, weight, and intended use. I will discuss 2 very specific types of barbell, one of which you see on a regular basis and use on a regular basis. I’m referring to the Olympic lifting barbell and the powerlifting barbell. There is a difference between these 2 barbells, and the differences are subtle. Powerlifting is a pure strength sport. Powerlifting involves three lifts: the squat, bench press, and deadlift. Powerlifting is more about moving the absolute maximum weight possible. A powerlifting barbell differs from an Olympic barbell in that it is more stiff or rigid in order to better accommodate the heavier weights. While a powerlifting bar is generally the same dimensions of the Olympic bar, it can also be both longer and/or thicker to allow for more weight to be added. 

Olympic Weightlifting involves a lifter attempting a maximum-weight single rep in either the snatch or the clean and jerk.  Olympic lifting is more of a test of an athletes explosive strength rather than raw lifting power. Olympic barbells have a couple unique characteristics. First is the whip (the ability to store elastic energy) of the bar. Professional athletes can use this flexing of the bar to their advantage during a lift. Olympic bars must also have smooth rotating sleeves. This allows the lifter to get under the bar quickly without having to release their grip. Finally, the quality of Olympic bars is such that they have to withstand repeated drops from overhead positions.

So just from these descriptions, you can see that for the CrossFitter, the athlete built on broad, general, and inclusive, it would be best to utilize an Olympic barbell because it can be used for all weightlifting movements. 

Let’s talk barbell dimensions:

A men’s Olympic barbell is 2.2 meters long (7.2 feet) and weights 20 kilograms (about 44 pounds). The outer sleeves are 49-50 mm thick, and the shaft is 28-29 mm (1.1 inch) thick and makes up 1.31 (4.3 feet) meters of the total length of the bar.

The women’s Olympic barbell is slightly shorter at 2.1 meters long (6.9 feet) and weighs 15 kilograms (roughly 33 pounds). The shaft is also slightly thinner at 25 mm thick (.98 inches). Women’s Olympic bars do not have center knurling.

These dimensions are standard dimensions for ALL Olympic lifting barbells. Meaning, that if a CrossFit gym were to go to Rogue, Elekio, Pendlay, etc. and order an Olympic barbell, they would be looking at 15kg women’s bars and 20kg men’s bars. Since we all agree men’s bars are 45 pounds, we will stop talking about them.

Verve’s history and why we have 1 1/4 plates:

In 2011, when CrossFit first introduced the Open, before all the details were announced, some of the information provided noted that participants needed access to 35 pound bars. Knowing that we at Verve had 15kg (33#) bars we purchased several sets of 1 1/4 plates in order to be compliant with the needs of the Open. We spoke with many gyms around us asking them what they planned to do because the 15kg barbell is the common piece of equipment carried. As it turned out, CrossFit made it clear that the 15kg barbell was considered to weigh 35 pounds for competition purposes. A concept that has been standard since. The 1 1/4 plates have not been required to be added to any female barbell during any CrossFit competition. So why do we still carry them? Because they are an increment of weight that can be added to a bar like any other. Going for a 1RM shoulder press? 2 1/2 pounds can be just enough to get you the PR without getting the fail. 

So what’s my point:

Well, I was not entirely honest about going to certain websites and only finding 15kg barbells. As it turns out, I did a little research, and both Elekio and Pendlay offer a 35 pound barbell. It is very clearly marked on the collars as a “35 lbs” bar. They are listed separately from the women’s 15kg Olympic barbells. Rogue does not carry a 35 pound bar. Also GetRXed, the equipment site Verve recently purchased women’s barbells from, does not carry 35 pound bars. Both of these websites only offer 15kg barbells. Making my point to you that every barbell at Verve is a 15kg barbell, or approx 33 pounds. However, they are considered to be 35 pounds during competition, including the Open and the CrossFit Games. During Olympic lifting meets it would just be considered 15kg because they only use kg for their weighing purposes. My other point to you is, unless the owners of other CrossFit gyms went out of their way to seek out a 35 pound barbell, they most likely have 15kg bars. . . .  meaning that they all do the same weird crap we do. Sorry. 

Not sorry.

**Verve move update**

Wednesday February 24th Verve will have it’s usual 5:30am-7:30am classes and then it will close for the remainder of the day. There will be no open gyms, no afternoon or evening classes. We will be moving equipment to the new facility all day. Wanna help? Stop by, we will put you to use.

3 Rounds
With a 3 minute clock:
As many rounds as possible of:
21 Sumo deadlift high pulls 75#(55#)
15 Shoulder to overhead 75#(55#)
9 Front rack lunges 75#(55#)

Rest 2 minutes between rounds

Post time to BTWB.

Low Lying Fruit of the 2016 CrossFit Games Open

I would like to take the time to say more than likely the bulk of the preparation for the 2016 CrossFit Games Open has been done. All of the work building the energy systems, and base strength are done months ahead of time. That doesn’t mean that you can’t get a little bit better before the CrossFit Games Open. I’m here to outline the top 5 things you can do in the coming days to get ready for the announcement of 16.1.

Nutrition – Making sure that you get adequate protein, carbohydrate and fats prior to attempting the Open workouts. This also doesn’t mean putting all your focus on the quantity of foods you are eating, but also the quality. Make sure you are following the CrossFit prescription of “Eat meatand vegetables, nuts and seeds, some fruit, little starch and no sugar.” How much will vary from person to person due to factors such as: age, weight, height and activity level.

Sleep – This is something that can be often overlooked by athletes. It’s recommended that we all look to get between 7-9 hours of sleep nightly. I know this could be asking a lot with spending 8-10 hours a day at work, 60-90 minutes at the gym, prepping your food and making sure you still get in your fun and family time, however performance significantly decreases with less than 7 hours of sleep a night and this will be hugely important during the CrossFit Open.

Hydration – While we all know it’s important to stay well hydrated, do we know why it’s especially important for athletes? Well here’s two quick reasons, being well hydrated helps battle fatigue and helps speed up joint and cartilage repair. How much water should we be drinking? Here’s a little equation to help you out:

Low end of range = Body weight (lbs) x 0.5 = (ounces of fluid/day)
High end of range = Body weight (lbs) x 1.0 = (ounces of fluid/day)

Mobility/Recovery Work – Spend an extra 15-20 minutes at night preparing your body for the next days work by picking out some great mobilizations and recovery techniques. Earlier this week we posted a blog from Robert MacDonald operator of Gym Jones in Salt Lake City with some tips and tricks, but if you’re too lazy to go back and check it out. Here are some ideas:

                             – Foam Roll
                             – Hot/Cold Contrast Showers
                             – Low Stress Recovery Rides/Walks/Rowing Sessions
                             – Yoga

Rest Days – Make sure you are properly scheduling your rest days. It’s best recommended that two days before an intense bout of exercise that you keep it relatively easy and short, while the day immediately before is a rest day. Try your best to attack these workouts full on and be at your best!