*Verve yoga is happening this Sunday. Get signed up on MBO and get bendy with Kacey Sunday @ 11am.
*Halloween is coming up, if you plan to join a class next Saturday, wear your favorite costume!!
*Mark your calendars, November 1st is Daylight Savings time, we get to set our clocks back 1 hour and get a little extra sleep.
*November 14th Jake’s will be hosting the DeVito Strong Party and Fundraiser starting @ 5pm. It will be featuring a silent auction, raffle and drink specials. All of the money raised will go towards Sarah DeVito’s fund. There is also a clipboard with info regarding purchasing DeVito Strong apparel on Verve’s front desk.
*November 14th-15th Verve will be hosting a Level 1 Trainer Course. We will provide an early morning WOD and then be closed the remainder of the day. Stay tuned for reminders. If you are interested in attending the course, click here for more info and to register.
*November 21st-22nd is the Turkey Challenge hosted by MBS CrossFit in Broomfield. Verve has 7 teams registered to compete. Start dusting off your cold weather gear and get ready to scream loud.
Verve rowers. Generating 1,000s of watts of wind power since 2008.
Cholesterol is not a bad guy, he’s just misunderstood (continuation of last week’s blog on the truth about cholesterol) By Courtney Shepherd and the fine people at The Art of Manliness
Last week I introduced you to my Grammy B and let you all in on some of our family drama. Grammy B and I often disagree on most things nutrition. We come from two different generations of how food was looked at and the science behind what we eat. My Grammy B is fairly certain I will drop dead too early in this life from heart disease brought on by a hearty consumption of eggs, delicious whole eggs. My Grammy B has not been convinced by my numerous doctor’s physicals that my cholesterol level is, in a word, phenomenal.
Well, thanks to the people at The Art of Manliness and their article “Everything You Know About Cholesterol Is Wrong”, we can start to take another look at cholesterol and maybe see, he’s not such a bad guy. Last week I shared the benefits/ necessities of cholesterol and a small look into the flawed study done decades ago that gave cholesterol it’s bad rap. For the whole article, click here. So we know it’s not all bad, in fact we know that we actually need cholesterol, the questions remains. . .
How Your Body Gets the Cholesterol It Needs
Your body produces about 80% of the cholesterol it needs during the day; the other 20% comes from food.
About 20% to 25% of the cholesterol that your body produces is created in the liver from fatty acids. Other places where your body manufactures cholesterol include your intestines, adrenal glands, and reproductive organs.
When you consume foods with cholesterol, your body uses it. If you consume a lot of cholesterol, your body will just decrease the amount that it produces itself. If you don’t consume much cholesterol, your body will simply increase the amount it produces on its own. So even if you eat all the bacon and eggs you can stomach, your overall cholesterol levels will probably stay about the same.
Genetics, not diet, seems to play a larger role in your overall cholesterol levels.
Beyond Good and Bad Cholesterol: HDL and LDL Cholesterol
Cholesterol is transported in the blood attached to carrier proteins. These cholesterol-protein combos are called lipoproteins. Lipoproteins are typically broken up into two groups based on their density: high-density lipoproteins (HDL) and low-density lipoproteins (LDL).
For years, researchers and doctors have called HDL “good cholesterol” and LDL “bad cholesterol.” While that’s roughly accurate, recent research has given us a much more nuanced look at HDL and LDL cholesterol. For example, not all HDL is good and not all LDL is bad. Below, we break down everything you need to know about these two groups.
HDL Cholesterol. The reason doctors call HDL “good cholesterol” is because HDL removes the so-called bad LDL cholesterol from the body. HDL does this by transporting cholesterol away from the body’s tissues and back to the liver where it’s turned into bile and excreted out of your body. HDL is what gets rid of excess cholesterol in your body and prevents build-up in your arteries.
Because HDL is your body’s cholesterol garbage truck, the more you have, the better. Recent research suggests that your HDL should be more than 60 mg/dL.
While HDL as a broad category is good for you, recent research has shown that not all HDL is the same. There are two subtypes; one is good for you, the other not so much. HDL-2 particles are large, buoyant, and provide the most protection from the build-up of LDL cholesterol. These particles are also anti-inflammatory. HDL-3, on the other hand, is small, dense, and possibly inflammatory. So while you want a high overall HDL number, you’ll want to have more HDL-2 than HDL-3 in your system. Newer tests can suss out the difference between the two, and researchers are developing therapies to target lowering just HDL-3. However, for most folks, you don’t need to worry too much about the two sub-types. Just knowing your overall HDL will do.
To increase your HDL levels, get plenty of exercise, don’t smoke, and increase your consumption of healthy monosaturated fats that you’ll find in foods like olive oil, avocados, fish, and nuts.
LDL Cholesterol. LDL is considered “bad” cholesterol because it can build up in the arteries, blocking blood flow. Unlike HDL that transports cholesterol away from body tissue and to the liver, LDL delivers cholesterol to the body after the liver produces it.
While our body needs the cholesterol that LDL delivers, too much of it could create health problems by building up in the arteries. Consequently, researchers and doctors recommend that folks shoot for an LDL that’s lower than 100 mg/dL.
Just as with HDL, not all LDL is the same. There are two types of LDL particles. One is terrible for you and the other only causes problems when it’s oxidized. LDL-A is a big, fluffy molecule that won’t cause any harm to your system so long as it’s not damaged by oxidation, which occurs when free radicals attach to the LDL. When this happens, the cholesterol converts to plaque. Researchers believe LDL-A levels play little or no role in heart disease or other circulatory problems.
LDL-B, on the other hand, is the bad kind. It’s a small, hard, and dense molecule that causes your arteries to harden. While you should focus on lowering your overall LDL levels, you’re better off having more LDL-A and less LDL-B. Blood tests can measure both of these.
To lower your LDL levels, get rid of excess body fat and increase your HDL levels with the lifestyle suggestions above. Research has shown that increased consumption of saturated fat can help decrease the amount of LDL-B particles in your system.
Lp(a): The Alpha Wolf Cholesterol Particle. While HDL and LDL levels get the lion’s share of attention, there’s a third type of lipoprotein that likely has more of an influence on your risk for heart disease than both HDL and LDL levels. Lipoprotein(a), or Lp(a), is a very small, yet highly inflammatory particle that promotes the blood clotting that can lead to coronary heart disease and stroke. Lp(a) is so patently bad for you, cholesterol expert Dr. Stephen Sinatra calls it the “alpha wolf cholesterol particle.”
Lp(a) isn’t a problem in low amounts. In fact, it serves a useful purpose in that it helps repair and restore damaged blood vessels. The problems start whenever your body has to use Lp(a) frequently to perform this function, as often happens when folks have chronic inflammation.
Most cholesterol blood tests don’t measure Lp(a) levels so if you want to know yours, you’ll have to ask for a test that specifically measures it. Ideally Lp(a) levels should stay below 30 mg/dL. Lp(a) levels are primarily determined by genetics, so if you have a family history of early arterial diseases, you should get your Lp(a) levels checked.
The current recommended treatment for high levels of Lp(a) is 1-3 grams daily of niacin, also known as Vitamin B3. When you take niacin at such high levels, you’ll experience what’s called a “niacin flush,” a harmless yet uncomfortable reddening and warming of your skin. To manage the flush, start off your niacin supplementation at 100 mg and very slowly increase the dosage.
Give It to Me Straight: Is It Okay to Eat Cholesterol?
Based on my research on the current studies out there about cholesterol, most folks can wolf down Ron Swanson-amounts of cholesterol without increasing their levels or putting themselves at risk for heart disease. A very small percentage of the population has genes that cause their cholesterol levels to rise significantly when they eat diets high in it. These folks will need to watch their cholesterol intake. To find out if you’re what scientists call “hyper-responsive” to cholesterol, you’ll need to take a test with your doctor.
What goes for cholesterol goes for fat as well. Research has found little connection between heart disease and fat — both the saturated and unsaturated varieties. You do want to stay away from trans fat, though. That’s the man-made fat that has been shown to cause heart disease and other circulatory problems. Keep your foods as whole and natural as possible.
Now you know there’s no need to keep old Mr. Cholesterol at arm’s length. Invite him in for a bacon and egg breakfast and tip your hat to his brain-boosting, infection-fighting, possibly T-raising ways.
**Getting signed up for the Competitor program will end tomorrow, Friday 23rd. If you were thinking about it but weren’t sure, now would be a good time to make a decision to ask about it. Simply email me (courtney@crossfitverve.com) for the list of requirements to participate. Any inquiries sent after Friday will not be looked at until we open the program up again in a few months. Seriously, any questions, do it now or forever hold your peace.
As many reps as possible in 3 minutes of: 50 Wall balls 40 Box jumps, 24″(20″) 30 Toes to bar 20 Chest to bar pull ups 10 Strict handstand push ups Rest 3 minutes As many reps as possible in 6 minutes: 50 Wall balls 40 Box jumps, 24″(20″) 30 Toes to bar 20 Chest to bar pull ups 10 Strict handstand push ups Rest 3 minutes For time: 50 Wall balls 40 Box jumps, 24″(20″) 30 Toes to bar 20 Chest to bar pull ups 10 Strict handstand push ups
Why is there a trailer for the new Star Wars film on the blog? Why not?
It’s time to Liftoff!!
Following the completion of the the CrossFit Games, and before the start of the next Open, CrossFit has kept our interest piqued with events such as the CrossFit Invitational and the CrossFit Team Series. They have now added another competitive event for the world to participate in. . . the Liftoff.
The 2015 CrossFit Liftoff is an online, 3 event competition consisting of different weight classes allowing athletes to compare their Olympic lifts with those of similar size around the world. And it wouldn’t be a CrossFit competition if there wasn’t a CrossFit workout involved. Snatch. Clean and jerk. Workout. Two max-effort lifts and a test of GPP make up the 2015 CrossFit Liftoff.
The Liftoff will begin at 5 p.m. PT on Thursday, November 5, with the release of the CrossFit workout. Athletes will have until 5 p.m. PT on Monday, November 9, to submit their scores on the three events.
There are many ways to excel, and win prizes, in the Liftoff. Athletes will be ranked by their overall total (snatch + clean and jerk + workout reps), weightlifting total (snatch + clean and jerk), pound-for-pound score (weightlifting total / bodyweight), overall total within their weight class, snatch weight, clean and jerk weight, and workout reps.
PRIZES
Snatch the most weight, and you’ll win $3,000. Same goes for the clean and jerk.
Set a top 3 weightlifting total or pound-for-pound score, and you’ll win up to $3,000.
Build a top 5 overall total, and you’ll win up to $3,000 plus a Rogue equipment package that includes a Rogue bearing bar, full set of competition plates, metal change plates, Oso collars, and engraved weight belt.
Plus 48 men and women will receive a custom Rogue weight belt for setting a top 3 overall total in their weight class. And more…
All prizes apply equally to men and women in the Open Division.
DIVISIONS
There are three divisions, Open (all ages), Masters (40+), and Teenage (14-17), and eight weight classes:
Men – 135/150/165/180/195/210/225/226+ Women – 110/120/130/140/150/160/170/171+
For the weight classes, weights are in pounds and express the upper limit. A woman who weighs 131 lb., for example, would be in the 140-lb. weight class. Athletes will have their body weight verified and recorded prior to each event. Body weight will be recorded in whole pounds only (no decimals).
Just like in the CrossFit Games Open, athletes can perform the events at participating CrossFit affiliates in front of a judge, or video record their performances and upload them to YouTube and submit a link with their score. Please note that video footage is required in order to claim any prize.
It’s just $10 to sign up. That’s it. You’ve been hitting those Olympic lifts pretty hard lately, why not put yourself to the test. Click here to register.
“EOD 130 Memorial WOD” As a two person team complete: 65 Front squats, 135# (95#) 65 Kettlebell swings, 32kg (24kg) 16 Lateral partner over burpees 65 Hang power cleans, 135# (95#) 65 1 Arm Push press with single kettlebell, 24kg (16kg) 16 Lateral partner over burpees 65 Chest to bar pull-ups 65 Box jumps, 30″ (24″) 16 Lateral partner over burpees 65 Push-ups 65 “Pendlay” barbell rows, 135# (95#) 16 Lateral partner over burpees
*Today we are participating in the EOD 130 Memorial workout. This workout is in honor of the 130 EOD Technicians in the Navy, Army, Marine Corps and Air Force who have made the ultimate sacrifice since 9/11. It is a partner workout, so bring a buddy or we will get you partnered up when you get here. Today there will be no drop in fees, so please feel free to bring friends and family that are interested. We can scale and modify all movements so anyone and everyone is encouraged to participate. We ask is that in lieu of drop ins you please donate to the EOD Warrior Foundation. Click here for more info, to register, and to donate.
*Tomorrow, Sunday October 18th, there will be another Paleo Pop Up, hosted by Axistence Athletics St., from 2:30pm-5pm. Click here for more info. Verve’s own Clara Wisner will be giving a paleo lifestyle talk, “Have A Healthy, Happy Holiday: 6 Daily Habits To Thrive This Winter”.
*November 14th-15th Verve will be hosting a Level 1 Trainer Course. We will provide an early morning WOD and then be closed the remainder of the day. Stay tuned for reminders. If you are interested in attending the course, click here for more info and to register.
*November 21st-22nd is the Turkey Challenge hosted by MBS CrossFit in Broomfield. Verve has 7 teams registered to compete. Start dusting off your cold weather gear and get ready to scream loud.
Just a little #TBT picture of Eric and Courtney right after finishing the EOD 130 memorial WOD last year. Are you ready for this? Grab a partner and get signed up for it this Saturday.
Do not consume the cholesterol, the cholesterol has gone bad. Said by my Grammy. And really, what does she know? By Courtney Shepherd and Brett & Kate McKay of The Art of Manliness
I love my Grammy dearly and I’m certain she would laugh at me for accusing her of not knowing anything. . . my Grammy knows, that I know, that she knows everything. And yeah, I really call her Grammy. Grammy B to be exact. We do however have regular disagreements about all things nutrition. These disagreements are based on us coming from two very different generations of looking at food and food science. One of our disagreements is about cholesterol. My Grammy has a minor heart attack every time she hears about me eating 4-8 eggs per day. My Grammy is of the understanding that diets high in cholesterol and fat result in heart disease and other health related problems. The truth is that the information most people believe about cholesterol has been found to be wrong. Cholesterol is not a bad guy, he’s just been given a bad guy reputation, when really he’s just misunderstood.
In the article “Everything You Know About Cholesterol is Wrong” by the fine people at The Art of Manliness, they dive into “the real dope on this right old molecular chap”.
Without cholesterol, you would die. Simple as that.
That’s because cholesterol is the raw material your body uses for a whole host of functions. For example, did you know that the membrane of all your cells consists of a good amount of cholesterol? Without it, we’d be gelatinous blobs because our cells wouldn’t have any structure to them. Besides keeping us from melting into puddles of goop, cholesterol also provides the following benefits:
*Sex hormones are made from cholesterol. Testosterone — the hormone that puts hair on your chest and makes you strong like bull — is made from cholesterol. And it’s not just T. Estrogen, and the sex hormones needed for female sex traits, are made from cholesterol, too.
Because cholesterol is a precursor to testosterone, a common side effect found among men taking statins (cholesterol-lowering drugs) is a drop in libido as well as an increase in erectile dysfunction. Several studies have confirmed the connection between lowered cholesterol levels and lowered testosterone levels.
*Vitamin D is made from cholesterol. “Vitamin D” is actually a misnomer because it’s not a vitamin, but rather a hormone. And just as cholesterol serves as the precursor to sex hormones, it’s also necessary to the production of the hormone Vitamin D. Whenever the cholesterol in your skin is exposed to sunlight, particularly UV-B rays, a chemical reaction occurs which results in the production of Vitamin D3. Sure, you can take an oral supplement to get the same result, but if your body can make it free from just cholesterol and sunlight, you might as well take advantage of it.
Our bodies use Vitamin D for a variety of important functions such as immune response, regulation of calcium and phosphate, inflammation reduction, and even gene expression. Increased levels of it are associated with better mental and emotional health as well as increased testosterone levels.
*Bile acids are made from cholesterol. That steak you ate last night had to be broken down so your body could use it for nutrients. Bile acids play an important role in that breakdown process. And yep, bile acids are made from our handy friend, Mr. Cholesterol.
*Cholesterol is vital for brain health. Your brain is filled with cholesterol. Not only does your noodle use it to make new neural cells, it’s also used to maintain their integrity and facilitate cellular communication by helping form the myelin sheaths that coat the cells.
Studies have found that low cholesterol levels are linked to memory loss, depression, and aggression. Research has shown that cholesterol may play a role in the effective release of neurotransmitters; without it, your brain just can’t make all the cellular connections it needs to maintain its sharpness and vibrancy.
*Cholesterol may help fight infections. Research has shown an inverse correlation between cholesterol levels and infections — the lower your cholesterol levels, the greater your vulnerability to getting sick. So how does cholesterol fight infections? Studies suggest that LDL (the so-called “bad” cholesterol — more on LDL below) plays a role in stimulating our immune system to fight off infection. When cholesterol levels are low, there’s a decrease in the production of certain antibodies.
Why Cholesterol Got a Bad Rap?
If cholesterol provides so many health benefits, how did it get such a bad rap? It was a mixture of bad science and politics as usual. Based on a flawed study done in the 1950’s (click here to read full article and more info on the flawed study) the result was a boom in food products marketed as “Low Fat” and “Heart Healthy.” Low-fat Snackwell cookies, cholesterol-free margarine, and non-fat potato chips lined the shelves of grocery stores. Americans replaced natural foods that had been common fare for centuries with these lab-produced, factory-made products. They stopped eating eggs and butter, switched from whole to skim milk, and gave up on bacon.
What’s more, pharmaceutical companies jumped on this bandwagon and created cholesterol-lowering drugs called statins. Statins work by blocking a substance your body needs to create cholesterol. Doctors began prescribing these drugs by the boatloads to any patient who walked in with higher than normal cholesterol levels. But a funny thing happened. Despite the fact that more Americans were eating low-fat and cholesterol-free foods, heart disease rates and obesity continued to climb. What gives?
Because it is not cholesterol and fat that cause people to gain weight and get heart disease; it is sugar and processed carbs. And guess what food manufacturers often replaced the missing fat with in their “heart healthy foods”? Sugar and processed carbs, of course. And that cholesterol-free margarine? It was made from hydrogenated vegetable oil that created trans fat, a type of fat that actually is linked to heart disease and stroke.
And all those statin prescriptions? They worked wonderfully at lowering cholesterol…but probably a little too wonderfully. Many patients began complaining about symptoms like memory loss, depression, increased infections, erectile dysfunction, and lowered testosterone levels. Researchers discovered that in many patients, statins lowered cholesterol levels so much that the body wasn’t getting enough of the cholesterol it needed for healthy functioning.
Thankfully, in the past few years, we’ve regained some sanity when it comes to fat and cholesterol. Recent research has confirmed what scientists 60 years ago knew. It’s not dietary cholesterol and saturated fat that causes heart disease, it’s sugar combined with other lifestyle factors — like stress and being sedentary — that promote inflammation.
Next Thursday we will continue on our “Cholesterol isn’t bad, he’s just misunderstood” journey and discuss how our bodies get the cholesterol it needs, good vs bad cholesterol (LDL vs HDL), and answer the big question on everyone’s mind. . . is it okay to eggs? Seriously Grammy, lay off me!!
So stay tuned. AND get signed up for the EOD 130 memorial WOD this Saturday. For more info, to register, and to donate, click here.
Team RANS finishing up the CrossFit Games #teamseries with some self forearm mashing.
What is the CrossFit Level 1 Certificate Course?
I’m certain many of you take notice when Verve closes it’s doors during the occasional weekend to “host a seminar”. However I’m certain many of you may not fully know what exactly is going down at Verve on those days. Most often Verve is hosting the CrossFit Level 1 Certificate Course.
The Level 1 Certificate Course is an introduction to CrossFit’s methodology and foundational movements. The course includes classroom instruction on these topics, as well as hands-on small-group training for the movements. These group sessions are conducted under low intensity with a focus on improving mechanics. Students’ movements are observed and corrected, and they engage in dialogue concerning effective coaching techniques. Large group CrossFit workouts are conducted as an example of bridging the gap from theory to practice. These workouts provide examples of how to:
Conduct a class.
Hold a standard of effective technique at high intensity.
Achieve relative high levels of intensity for each individual.
Scale for any ability level.
The Level 1 provides introductory education on the fundamental principles and movements of CrossFit. It is structured to meet two goals: 1) Provide attendees the knowledge to better use CrossFit methods for themselves; and 2) Provide attendees an initial and foundational education to begin training others using CrossFit.
The Level 1 Certificate Course teaches participants to:
1)Define the core concepts of the CrossFit program. 2)Identify the primary points of performance of the foundational movements. 3)Perform the foundational movements safely and identify when they have a committed a form error. 4)Identify correct movement when training others. 5)Identify unsound movement and apply appropriate correction toward improved movement. 6)Apply the CrossFit program safely and effectively while gaining the experience necessary to develop competency in training others using CrossFit methods.
There are no prerequisites to take this course. We joke often about this but many of us drink the CrossFit Kool-Aid and become instantly addicted. We yearn to know more about CrossFit. The CrossFit Level 1 Certificate Course is the method behind the madness. It answers the questions and provides the science. The course also include a nutrition lecture. The cost of the course is $1,000, which is quite a chunk of change, we know. Verve is also fortunate for some, but not all, of the seminars to be given scholarship spots. We share these scholarship spots with Verve athletes. It is a way for us to give back to you. By arming you with this knowledge we find it simply makes our CrossFit community that much stronger. To be eligible for a scholarship spot is quite simple:
1)Be a current/ active member of Verve. 2)Answer 2 questions in essay form and email them to myself (courtney@crossfitverve.com) and Eric (eric@crossfitverve.com):
Why do you want to take the Level 1 Seminar?
What do you plan to do with your Level 1 once you have it?
Sending us an email with your answers and expressed interest does not guarantee a scholarship spot. Eric and I choose the spots based on the needs of Verve, it is not based on seniority or time as a member of Verve.
Verve will be hosting a Level 1 in November, there are no scholarships spots available for this seminar. We do not know when the next seminar will be after that or if we will have scholarship spots available at that time. If you send a letter now we will simply add it to our files and it will be read for consideration when there are available spots.
You don’t have to wait on us. If you are truly interested in attending the seminar you can click here and get registered. I have not yet met a person that has walked away from the weekend thinking it wash’t worth it. If you have taken the Level 1, please feel free to share some of your experiences in the comments, including if you didn’t think it was worth it, help others make an informed decision.
*Don’t forget the EOD Memorial WOD is this Saturday. The schedule is slightly different to accommodate it. Click here for more info, to register, and to donate.
In Teams of 2: As many rope climbs as possbile in 5 minutes *One person works at a time. Alternate in any fashion.
Partner Annie 50-40-30-20 and 10 rep rounds of: Double-unders Sit-ups *Partner 1 does 50 DUs, partner 2 does 50 DUs. Partner 1 does 50 sit-ups, partner 2 does 50 sit-ups. Continue working in this fashion.
As many burpee box jumps as possible in 5 minutes, 24″(20″) *One person works at a time. Alternate in any fashion.
Danni working her way through “Diane”, as prescribed, during the #teamseries.
So, what’s the haps?
*Jordan Afraimi will be competing in his first CrossFit competition Saturday at CrossFit Lodo’s Pound For Pound comp. If you are in the area, stop by and show him some support. His heat times are 9:28am, 12:26pm, and 3:09pm. Click here for more information.
*Sunday October 18th there will be another Paleo Pop Up, hosted by Axistence Athletics St., from 2:30pm-5pm. Click here for more info.
*The #teamseries events were announced this past Tuesday. If you have a team signed up, make sure you finish the WODs and have your scores submitted by Monday 5pm.
*Saturday October 17th Verve will be hosting the EOD Memorial WOD for all the Saturday classes. All the details about the WOD and how to get registered will be in Monday’s blog post, so stay tuned.
*November 14th-15th Verve will be hosting a Level 1 Trainer Course. We will provide an early morning WOD and then be closed the remainder of the day. Stay tuned for reminders.
*November 21st-22nd is the Turkey Challenge hosted by MBS CrossFit in Broomfield. Verve has 7 teams registered to compete. Start dusting off your cold weather gear and get ready to scream loud.
Then 3 rounds for quality: 12 Alternating reverse lunges @ 60% of 1 RM (6 per side) 12 Alternating single leg box jumps, 24″(20″), (6 per side) Rest 2 minutes between rounds
Team Raising C.A.N.E. finishing up 2 out of the 4 #teamseries WODs tonight. And pretty slap happy about it.
**The AM rowing class is cancelled today.**
Calling all interested competitors!!
We have had many of you asking us if/ when we plan on having a competitor program. . . well that time has come. Verve has reached outside of its walls and purchased a program designed for the more competitive athlete. We will be implementing this program in the next few weeks, our goal start date is October 19th. This program was written by Matt Chan and Eric O’Connor, two athletes very familiar with the competitive world. This program will not cost anything to those participating in it, with that said, there is a list of requirements that need to be met in order to participate:
–10 gymnastics skills including 5 unbroken muscle-ups for men and 3 unbroken muscle-ups for women
–7 weightlifting maxes including bodyweight snatch and 1 1/4 bodyweight clean & jerk
–4 mono structural demands that includes 75 unbroken double unders
*These requirements, along with the rest of the list, will be made available via email to those interested.
We also have some rather high expectations for this program. It will be scheduled Monday/ Tuesday/ Wednesday 7pm-8:30pm, Friday 6pm-7:30pm, and Saturday morning 8am-9am. This program is 5 days per week, which is why it is our expectation that this is the only thing you are doing. It is not designed for anyone participating to add in additional programming or additional WODs. The programming will be given the day of, and it is expected that it will take place as a group during the class times listed above.
Inevitably we will get questions regarding missed days/ schedules/ availability. . . simply put, if you want it enough, you will make it work. That’s an aggressive statement and a hard line to take, but it really comes down to what you want as an athlete. How serious do you want to take your training and how hard are you willing to work to reach your goals? We are providing the training to get you there, are you willing to provide the time?
This program will run from October 19th through to the 2016 CrossFit Games Open. If you are interested in this program, please email me (courtney@crossfitverve.com) and CC Eric (eric@crossfitverve.com) on or before October 12th.I will send you back the requirements list. Please look it over carefully. We will require that you are able to do all but 1 thing in each category, meaning there are 10 gymnastics skills, we need you to be able to do at minimum 9/10. We need at minimum 6/7 weightlifting maxes met and 3/4 mono structural.
Please do not look at this as, “because I can’t do certain things I don’t get to participate”. The purpose for the requirements are to make sure any athlete participating will get from the program it’s designed intent. If you do not currently meet the requirements, then the idea would be that the list helps you gauge your own future training. Maybe gymnastics movements are your achilles heal, only to be made so obvious when written on paper in front of you. Then that is where your focus needs to be. Almost every competition, in the RX division, has muscle-ups and handstand push-ups. If you want to be competitive these are skills you need to have. Putting the cart before the horse does not build progress or improved performance, it builds frustration.
When you sit down and decide to email me, think to yourself “why do I want to participate in this program?” It’s an answer I’ll be wanting to hear.
For time: Run 800 meters 21 Right arm DB snatch, 40#(25#) 21 Left arm DB snatch, 40#(25#) Run 600 meters 30 DB hang power cleans, 40#(25#) Run 400 meters 18 DB clusters, 40#(25#)
Congratulations to Kimberly and Sean for making it all official.
8 secrets to grit and resilience, courtesy of the Navy SEALs, written By Eric Barker and brought to your attention By Courtney Shepherd
I’m sitting in the office, listening to the fans of the rowers and the heavy breathing of the athletes sitting on them. Before the workout of rowing and burpees started today I heard people come into the gym and say things like, “this looks like a rough one”. This statement makes me smile, not because I want to see athletes suffer, but because I am impressed by the fact that this athlete saw the workout, thought it was going to really suck, and still came to class ready to tackle it. I think we can all agree that CrossFit has at times, given us the desire to quit, right in the middle of what we are doing. In fact, there are times that quitting right in the middle of what we are doing would actually be pretty easy. . . and yet we don’t. We push those thoughts from our mind, we suck it up, and we move on. I feel like this idea of not quitting when it would be easy to do so, has carried over into my life outside of CrossFit. Anyone else ever think to themselves, “if I can make it through Murph, I can make it through this”?
Let’s also be honest though, the quit factor is different from person to person. Take myself vs Kaplan, there is absolutely no doubt in my mind that in a really rough workout. . . that guy is definitely quitting before I do. I mean, have you seen that dude workout? Does he even try? Seriously. But where do these differences come from, why are some people less likely to quit compared to others. Per Eric Barker “The emerging science of grit and resilience is teaching us a lot about why some people redouble their efforts when the rest of us are heading for the door. Research is great, but it’s always nice to talk to someone who’s been there firsthand, and to see how theory holds up against reality. So who knows about grit and persistence? Navy SEALs.” Eric reached out to his friend James, a Navy SEAL Platoon Commander. They spoke at length, bringing to us insight on how we can get through tough times.
1) Purpose and meaning- To say SEAL training is hard is a massive understatement. The initial vetting phase (“BUD/S”) is specifically designed to weed people out who aren’t serious.
How do you get serious? Grit often comes from a place of deep purpose and personal meaning. Without a good reason to keep pushing, we’ll quit. Studies of “central governor theory” show our brains always give in long before our body does, “…Overall, it seems that exercise performance is ultimately limited by perception of effort rather than cardiorespiratory and musculoenergetic factors.”
But this isn’t just true for athletics, it also holds for careers. In a study of West Point alums, those that had intrinsic goals (“I want to serve my country. I want to test my abilities.”) outperformed those that had extrinsic goals (“I want to rise in the ranks and become an officer because that’s a really powerful position and it’s prestigious.”)
2) Make it a game- When I hear something over and over from very different sources, I take notice. And “make it a game” is one of those things. What’s one of the things people who live through disaster scenarios have in common? They make survival a game. Happiness expert Shawn Achor said the best way to deal with stress is to see problems as challenges, not threats. Kids do better in school when it’s treated like a game.
3) Be confident —but realistic- In the book “Supersurvivors” the author makes an interesting distinction: People in tough situations need to be very realistic about the danger they’re in — but they need to be confident about their ability to handle it. Lack of confidence isn’t an option but neither is denial. Research has shown that hope and despair can be self-fulfilling prophecies.
4) Prepare, prepare, prepare- Marathons aren’t as hard after a few months of training. But if I said you had to run one tomorrow you’d probably cry. Most people think SEALs are going from mission to mission, always in the field. Nothing could be further from the truth. James spent only 25 percent of his time deployed. He spent 75 percent of his time training.
According to the research, who survives catastrophic scenarios? The people who have prepared. Research shows that reducing uncertainty reduces fear. According to Dan Coyle, before the Bin Laden mission SEALs built two full scale replicas of the building they’d be entering and practiced the raid for three weeks.
5) Focus on improvement- When you frame things as a win/lose scenario and they don’t go well, you’re a loser. And so you quit. When you take the perspective that everything is a learning experience, there are no winners or losers. And you just keep getting better.
Carol Dweck’s research at Stanford shows that a “growth mindset” (believing abilities aren’t fixed and you can improve) is a key element of success. And how do you become an expert? By focusing on your weaknesses, not your strengths.
6) Give help and get help- James had buddies who supported him and who he gave support to. Lone wolves don’t make it in the teams. The benefits of getting help are obvious. But by giving help and taking on the role of caretaker we increase the feeling of meaning in our lives. This helps people in the worst situations keep going.
As The Power of Habit author Charles Duhigg explained, having a support network is vital to improvement. Seeing others achieve goals makes us believe we can.
7) Celebrate small wins- The research on motivation is clear: “small wins” are a big deal. Taking a moment to appreciate the little good things that happen is far more motivating than thinking you need to win that Nobel Prize or Academy Award before you’re allowed to be happy. James said almost the exact same thing about BUD/S. Appreciating the small fleeting victories is essential to getting through the hard moments like the infamous “Hell Week”.
The research on happiness agrees too: Lots of little good things beat infrequent great things when it comes to how good we feel.
8) Find a way to laugh- A while back I interviewed Army Ranger Joe Asher and he said this about making it through the punishment of Ranger School: “If I can laugh once a day, every day I’m in Ranger School, I’ll make it through.” James said the same thing about SEAL training, “You’ve got to have fun and be able to laugh; laugh at yourself and laugh at what you’re doing.”
Experts say that humor provides a powerful buffer against stress and fear.
What we can learn from James, the SEALs and the research on how to have grit:
Purpose and meaning. It’s easier to be persistent when what we’re doing is tied to something personally meaningful. Make it a game. It’s the best way to stay in a competitive mindset without stressing yourself out. Be confident — but realistic. See the challenges honestly but believe in your own ability to take them on. Prepare, prepare, prepare. Grit comes a lot easier when you’ve done the work to make sure you’re ready. Focus on improvement. Every SEAL mission ends with a debrief focusing on what went wrong so they can improve. Give help and get help. Support from others helps keep you going, and giving others support does the same. Celebrate small wins. You can’t wait to catch the big fish. Take joy where you can find it when good times are scarce. Find a way to laugh. Rangers, SEALs, and scientists agree: a chuckle can help you cope with stress and keep you going. Real grit and dedication pays dividends long after the challenges are over.
The people look great, but it’s the donuts that really make this photo special
We have now finished our weightlifting cycle. This past Thursday and Friday presented 2 days to test your one rep maxes in the clean and jerk and snatch. Over the past 4 – 5 weeks we have focused on developing the Olympic lifts as well as building strength in the squats. This week we will have class at 5:00 but it will be a deload week. If you followed the weightlifting program closely, the use this week to take it easy. Give your CNS a week to recover by using light weights and allowing the body to recover from the previous week work load and volume. We will have programming for the hour so come and put the body through movements but plan on lighter weights.
Next week we will be starting a new cycle of Hot Dogs and Cupcakes. We are going to pick a wave from the programming that will be challenging and fun. We ask that you have about a year of CrossFit under your belt in order to join Hot Dogs and Cupcakes as there isn’t a ton of teaching in the hour long class. You will be corrected on movement flaws and inefficiencies, but you should come with a pretty good understanding of the movements we are likely to see in the programming.
A big thank you to everyone that showed up to the Andrew Schwiesow Memorial WOD on Saturday. We averaged close to 25 people per class and the workout was really fun, actually a lot more challenging than it looked on paper. It was an amazing atmosphere and was really nice to see our community rally for a great cause. Great job by all and especially those of you that stayed and cheered on everyone until the finish of the workout. That type of atmosphere is what makes our gym really special.
A few people have asked about a competitor program and we have something in the works. It’s still early in the planning process but we will have some information for you in the coming days. It’s going to be different than we’ve done in the past as far as programming and how to be involved. Stay tuned for more information.
Reminder that this week in Skilz, the focus is going to be handstands, handstand walking, and handstand push ups. If you could use some practice in any of those, be sure and join the Skilz class.
