Matt Schmidt hitting the slopes and using his fitness to land sweet jumps. Right Adam??
What’s up this weekend?
The temperature. That’s what. So get outside, go on a hike, walk the dog, go for a bike ride.
Enjoy the beautiful Colorado weather and have a very wonderful Valentine’s Day. . . if you celebrate that sort of thing.
Next Friday is Verve’s Open Kick Off Party at Lucky Pie Pizza. Mark your calendars and get ready to get pizza wasted. Also known as carb loading for the big day, seriously, it’s all good to eat the pizza. 🙂
Complete as many rounds as possible in 20 minutes of:
10 Burpee pull ups
30 Air squats
60 Seconds of handstand hold
Post reps to comments or BTWB
Frank getting heavy with some solid deadlifts.
YOU’VE DONE IT! YOU’VE SIGNED UP FOR THE CF OPEN!! – Anna Mattson with guidance from Jen Rulon
Congratulations! You have signed up and you are READY for the weekly workouts, now what? If you have never completed the Open or have completed it before but found it to be the most stressful experience, here are a few good tips to focus on during the Open time and, well, for all workouts! You can see the whole article by Jennifer Rulon here.
#1 – TURN OFF THE SWITCH IN YOUR HEAD!
“I don’t have toes to bar”
“I am not strong enough for this workout”
“There is no way I am getting 6 rounds”
We spend our entire year training and this is your moment to turn that switch OFF in your head and just go for it. You never know what will happen in this unique setting. When you mentally set yourself up for failure, you will probably fail. When you go in with the mindset that you are just going to move, you will do well! The coaches will always have a fall back so you still get a workout in, no matter the movement.
#2 – VISUALIZE YOURSELF DOING THE WORKOUTS AND THE MOVEMENTS!
The workouts are released on Thursday evening, don’t wait until 5 minutes before class to create your game plan ESPECIALLY if the workout contains your weaknesses. Figure out where your strengths are and how you can capitalize on them. When you come to class, don’t just have the gameplan of “I AM GOING BALLS-OUT FOR THE WHOLE THING”, let me tell you how that is going to turn out.
What are the movements options? When they tell you Shoulder to overhead, should you do push jerk or push press, which one will be more efficient for this particular workout? Step-ups or jumps? Look at the movement standards and see what options you have.
Come to class early and talk to people who have just done that workout and see what feedback they would give you. TRUST ME, they will have feedback!
#3 – CONCENTRATE AT THE TASK AT HAND
Who need’s to look at the clock during a workout? How much chaulk do you really need? Do you REALLY need that sip of water? Most workouts are 12 minutes or less in the Open, YOU’VE GOT TO MOVE!
Looking at the clock can be demoralizing. You start to break down how much time you have left and how much work you have left and it can mentally beat you up, so just go.
Don’t worry about the athlete next to you. They more than likely have a different gameplan and a different set of skills. You have your plan, stick to it and don’t let others around you affect it.
Move until your judge tells you to stop or the rep doesn’t count. We are very good at briefing the movement standards and what to do when they are not being met. Don’t constantly look at your judge to see if you’re doing it right, they will let you know.
#4 – TALK POSITIVE ABOUT YOURSELF
Keep all negative self-talk OUT of the workout. Start phrases like “I am strong enough to do this”, “I can totally get 6 rounds”, “I am walking away from this more fit”, “My friends still like me no matter how I do”.
Remember the quote from Henry Ford “Whether you think you can or you can’t, you’re right”
#TBT to Verve members trying to do their best version of some Russian dance moves in warm-up.
Robert “Maximus” MacDonald is the General Manager and Training Director at Gym Jones, which is an elite strength and conditioning facility in Salt Lake City, Utah. On his website, www.gymjones.com, he was posed with the following question from one of his athlete’s. I’ve heard the same question from Verve athletes and thought it was worth sharing.
“WHAT ARE SOME TOOLS THAT I CAN INCORPORATE INTO MY ROUTINE ON A DAILY BASIS THAT WILL HELP ME RECOVER BETTER?”
Here are five tools that you can add to your routine that will facilitate better recovery. Remember that “training = work + rest”. Incorporate these and your recovery status will be much better. These can be done daily:
1) Cool Down: Post-workout recovery is a second only to sleep in the recovery hierarchy. A post workout cool-down speeds short-term and long-term recovery (defined as a return to a pre-training state) compared to not cooling down. Moving is preferable to static stretching because it supports circulatory activity (limb movement assists circulation so the heart doesn’t have to do it all on its own). Use a low-impact method like cycling, rowing, or walking. To flush the muscles move easily for 4-5 minutes and then “sprint” for 5-10 seconds. Do 3-4 cycles totaling 20 minutes.
2) Recovery Shower:A properly executed recovery shower stimulates circulation. Great benefits are scientifically recognized though the mechanism of action is not clearly understood. First, cook for 3-5 minutes under a hot shower, relax, and massage the muscles. The blood vessels will dilate. Then slowly turn off the hot water, until it’s unbearably cold. Deal with it. Remain under the cold water for five minutes. The blood vessels will constrict. Once well-cooled, switch the hot water back on – the blood vessels will dilate and inrushing blood will flush the muscles. Repeat at least two cycles. Finish with cold water. Again, 3-5 minutes hot + 5 (full) minutes of cold, 3x. This may be done immediately following the workout. There is no penalty for doing it more often than once a day.
3) Ice Bath: This can also be helpful. Following an intense workout or race, during which the muscles have been over-heated there is no reason to cook them more in a hot tub or simple hot shower. If an ice-cold stream is not available put 40-70lbs of ice in a bathtub, add water to waist height and get in. Try to accumulate a total of 10-15 minutes in 4-5 minute intervals.
4) Recovery Walk: Several hours (3-4 minimum) after training take a 20-30 minute walk with your dog or spin on the bike at an easy pace (HR no more than 65%) to boost circulation, flush the muscles again and create demand for more glucose. Afterward, eat a light snack, heavier on protein than carbohydrates if the next task is sleep.
5) Foam Roller: An essential self-massage tool. Use it daily. Rolling muscle and fascia under pressure stretches, separates and reorganizes it. This can be painful. This pain is indicative of bound-up tissue, or different muscles adhering to each other, which makes them inefficient. Frequent use of the foam roller increases the effectiveness of normal deep tissue massage because the practitioner won’t waste time releasing knots and tension, and can work on deeper, structural issues. Areas to emphasize are the IT bands, quads, hamstrings, glutes and calves.
I know we have all heard it time and time again, “it’s important to trust the program”. There is nothing all too great about program hopping, and more often than not leads to overuse and injury. Over the next couple months, as you know, we are going to be following CrossFit.com or also known as “mainsite”. This is a great time to gauge where your fitness is at leading into the open. Not only do you have access to the scores of the members inside the gym, but people from all over the world posting their scores online.
The reason we have decided to follow CrossFit.com throughout the Open is because “Unknown and Unknowable”. We don’t know what tricks Dave Castro has up his sleeve, so we want to make sure we are programming adequately around those workouts to keep you guys healthy and keep building upon your fitness.
Greg Glassman says it the best, over the next couple months we will practice and train major lifts: deadlift, clean, squat, presses, C&J, and snatch. Similarly, we will work to master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. We will jump, run and row hard and fast. We will mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy.. We will be sticking to the principles defined and true to CrossFit.
We will be doing the 2016 CrossFit Games Open workouts on Friday’s at the gym, whether you are looking to be competitive or looking to get your first pull-up, the CrossFit Games Open is a great time to come together in the CrossFit community, bump some tunes and lift some weights. You can register here:
Big congrats to Liz and Walter for competing in the recent Tuff Love competition at CrossFit Sanitas!
THE SUPER BOWL!
Snacking during the Super Bowl can lead us down a delicious yet dangerous path of nutrition. Many of us throw caution to the wind and go down the yellow brick road of fried food and ranch dipping sauce. Others of us (myself not included) stay strong to our macronutrients and look for healthy options. If you are one of those people #1 – GOOD FOR YOU #2 – This recipe is a great dip recipe that can be whipped up quickly and will not ruin your macros in one bite.
PICO DE GALLO
Ingredients
2 1/2 cups diced plum tomatoes (about 5-6)
1/2 cup fine-diced red onion
1/4 cup fresh chopped cilantro
1 small jalapeño, finely minced
1 clove garlic, finely minced
Juice of 1 lime
1/2 teaspoon sea salt
Instructions
Carefully dice the plum tomatoes. An easy method is to quarter the tomatoes and then cut each quarter in half, as shown in the photo above. Remove the membrane and any excess seeds. Then, dice into small bite-sized pieces.
In a medium bowl, add all of the pico de gallo ingredients and toss well to combine. Taste and add additional salt, if needed.
Transfer to a serving dish and enjoy with your favorite chips!
Anna’s suggestions for dipping vehicles: your basic crudites (I totally had to google that spelling) or plaintain chips! If you have any other great, macro-saving suggestions, comment below!
Verve is hosting Mile High Sprints Saturday from 7am-2pm.Verve will have two classes scheduled following the sprints at 4pm and 5pm. If you want to attend either class, please sign up on MBO. There not be any open gym time or competitor hour.
What is the Mile High Sprints?
The sport of indoor rowing was created in 1981 when Concept2 developed its first rowing machine and, within a year, the first race had taken place. Hundreds of indoor rowing races are now held around the world each year, including the CRASH-B Sprints—the world championships of indoor rowing.
Most races take place over the Olympic regatta distance of 2000 meters, and there are recognized age group records for this and a number of other distances.
The Mile High Sprints is a qualifying event for rowers to earn a flight to Boston for the World Indoor Rowing Championships, aka Crash B’s. Which means some pretty serious rowers will be hanging out at Verve crushing some meters Saturday. To see someone dominate a rower is a pretty cool site, so come down and watch it all unfold. A projector is set to watch each rower race those around it. Perhaps you get inspired to sign up for it next year??
Following the Mile High Sprints Verve is hosting the workout “Nate” on behalf of One Summit. One Summit is a company that aims to help children battling cancer build courage, self-confidence, and resilience through experiential learning and mentorship with a U.S. Navy SEAL. They have chosen the workout “Nate” to honor Nate Hardy, their friend, Navy SEAL and purple heart recipient killed in action in Iraq on February 4th 2008. In remembrance of Nate, One Summit has teamed up with 8 CrossFit Gyms around the country for “Nate’s WOD” challenge.
The goal is for every round completed to donate $5 to One Summit’s Boston Marathon Team. To learn more about it and to make a donation, click here.
Well folks we have officially come to the end of our 6 weeks of German Volume Training. Some of you may miss it, others probably not, and some of you have been waiting for this day for 6 weeks. It is never our goal to drive anyone away or create boredom out of routine. It is our goal to constantly try new things and bring new ideas to Verve in an effort to make you all more fit, happy, and healthy. But now that it’s over what are we going to do? Are we going to re-test our 1 rep maxes? Are we going to see some huge PRs and show off how ridiculously strong we’ve gotten in the past 6 weeks? Uhhhh. . . sorry but no.
I have had an opportunity to speak with several of you about this but for those I may have missed. . . German Volume Training was not introduced to Verve to help build 1 rep maxes. So we could do some testing but we most likely will not see any drastic changes. German Volume Training was brought to you for the purposes described in it’s name, we wanted to build volume. We wanted to build stamina and endurance in your pushing power and squatting power.
“GVT is all about volume and involves performing 10 sets of a single exercise, it puts the muscles under large amount of extraordinary stress, which results in hypertrophy of the targeted muscle fibers. . . German Volume Training aims at bulking up your muscles.” (click here for article)
This kind of training is not working our fast twitch muscle fibers needed for 100% effort expenditure during an approx. :10 1 rep max attempt. The 10 sets of 10 reps was building time under tension. So how can we test whether or not the last 6 weeks did anything for us? Well, you could do “Karen”, 150 wall balls for time. If we have built up leg endurance then our goal would be to move through more wall balls faster, with perhaps our lungs giving out long before our legs. Most of you did Tuesday’s WOD this week. . . so how did it go? Were you able to get off the rower and go straight to the wall balls? Did you surprise yourself with how well you managed that workout? Let us know, give us some feedback about whether or not changing the programming up for 6 weeks was worth it for you.
As stated in the blogs earlier this week, starting February 8th we will begin following the CrossFit.com main site programming until the end of the CrossFit Games Open. What are we going to do after? We’re not sure yet. It probably won’t be another round of German Volume training, not because we don’t believe in it’s methods but because we will be looking for something new. But your feedback will help us determine whether or not we ever bring it back.
Let us know what you think, seriously, even if what you think is that the Germans are full of crap.
For time:
50 Double unders
21 Chest to bar pull-ups
21 Power snatch, 115#(75#)
50 Double unders
15 Chest to bar pull-ups
15 Power snatch, 115#(75#)
50 Double unders
9 Chest to bar pull-ups
9 Power snatch, 115#(75#)
It’s important to understand your body, or at least for you to try to understand your body. Too often we see people trying to eek out short-term benefits by trying to skip rest days. If you would like to maximize your workouts in preparation for a competition or continue a healthy pattern of being able to workout a handful of times per week for the rest of your life, the body needs rest.
The chart above is taken from one of my favorite authors in the strength and conditioning realm, Vladimir M. Zatsiorsky, a retired professor from The Pennsylvania State University. He breaks training down into three separate categories on a “preparedness vs. time” chart: depletion (training), restitution (rest) and supercompensation. Supercompensation takes places after a restoration period, the level of the given biochemical substance is believed to increase about the initial level. In other words, we get better when we rest.
Greg Glassman’s recommended protocol for rest days is three days of training for one rest day. Again, this is going to vary from person to person, you must learn what is going on with your body and when it’s asking you for a break. Some of the determining factors for me for rest day are: resting heart rate, hours slept, quality of sleep, energy levels, mood, performance in the gym, appetite, soreness and illness. If I’m not happy with how some of these things are feeling a couple days in a row, I’ll take an unscheduled rest day and come in the day after to hit it hard! Remember, we get better when we rest.
References:
Zatsiorsky, Vladimir M. Science and Practice of Strength Training. 2nd ed. Champaign, IL: Human Kinetics, 1995. Print.
Mike and his favorite piece of workout equipment. Like peas and carrots.
Throwback Thursday post brought to you by a Verve alum.
The 411 on Nightshades By Tiffany Skidmore
Nightshades may not be a familiar term to many. However, the negative affects of eating the vegetables in the Nightshade family are becoming very well known as increasingly greater numbers of Westerners experience them: arthritis, gastro-reflux disease, auto-immune diseases such as psoriasis and lupis, osteoporosis, and pain in joints, bones, gums, and teeth.
What are Nightshades?
Nightshades include the following frequently consumed veggies: tomatoes, white potatoes, eggplant, and all peppers with the exception of black pepper. Other toxic members of this plant family are tobacco, poisonous belladonna, mandrake, and jimson. Nightshades are a relatively recent addition (within 400 years) to the Western diet. Tomatoes and potatoes were regarded with caution when they first appeared in Europe as many believed them to be poisonous. Historically, Nightshades have been used in witchcraft, as ingredients in narcotic medicines and sleeping pills, and even as murderous poison.
What is so important about Nightshades?
If you are interested in maintaining strong joints, bones, and neuromuscular system, keep reading. If you have arthritis, auto-immune disease, or suffer from chronic pain, this is for you!
Nightshades contain high levels of alkaloids which have been reported to result in the excretion of calcium, minerals, and other trace elements from the bones. Nightshades also contain high levels of nicotine (solanine) which acts as acetylcholinesterase inhibitors in the body. As a frame of reference, other acetylcholinesterase inhibitors are used as pesticides. Simply put, higher levels of solanine in the body can result in an overstimulation of nerve endings, muscle weakness, hypertension, and muscle twitches.
Many nutritionists now recommend that people suffering from any type of bone and joint pain and/or auto-immune diseases eliminate Nightshades completely from their diet. Overwhemingly, the majority who do, report reduced and even the disappearance of symptoms.
Why do we crave Nightshades?
Tomatoes and potatoes contain high levels of potassium and are largely expansive foods. Many Westerners crave these foods as a way to maintain a balance within their bodies while consuming a diet that consists of very high levels of sodium and constrictive fatty, dense proteins (cheese, dairy, and processed meats). By pairing these foods, the body is striving to maintain a balance and ease digestion. In other words, making the best of a bad situation.
We can make our bodies’ job easier by eating mostly vegetables (minus Nightshades for some), lean meat and fish, some fruit, nuts and seeds. As we eliminate the harmful foods from our bodies, cravings tend to disappear as the body moves towards a state of homeostasis where diet is not longer ruled by cravings, but by the ultimate goal of wellness.
Only time will tell…
Researchers say that for some, the results of eliminating Nightshades may take six to twelve weeks to appear. Changing your diet may very well be one of the hardest things to do. However, this is the one most controllable factor in a person’s journey towards health. If you are experiencing pain, give up Nightshades and see how it may help you! If you are recovering from an injury, keep in mind that a Nightshade-free diet has been shown to improve cartilage repair. For those not experiencing illness, remember that prevention is the key. Lino Stanchich, Macrobiotic Educator and Licensed Nutritionist states, “If you wish to have the strongest body possible, then reduce, avoid, or eliminate nightshades.”
As always, you know best what works for you. Why not experiment? Try going six weeks without Nightshades in your diet and log what happens. Whatever your results, let us know!
