*Today is Andrew Schwiesow’s memorial WOD. Any and all are welcome to join. Even anyone that has not done a CrossFit workout before. We can absolutely scale/ modify this workout to allow you to participate. We will not be asking for any drop in fees, rather we will ask that you simply donate to the scholarship fund that has been created for Andy’s children Bella (3) and Charlie (1). Donations can be made out to LUMC and in the memo line it needs to state “Bella and Charlie Schwiesow fund”. We will also take cash donations.
*When you finish the workout at Verve, you can head over to Front Range CrossFit and cheer on two Verve teams as they compete in the Do More Charity Challenge competition going on all weekend. Click here for location details.
*The next, and final, Team Series workouts will be announced the week of October 6th.
*Saturday October 17th Verve will be hosting the EOD Memorial WOD for all the Saturday classes. Stay tuned for more details.
Thank you Jayme E. for the heart-felt show of memorium.
Recently, I have heard some complaints about some lower back pain (this is Anna Mattson by the way). While lower back pain can be an indication of SO MANY things, such as inflexible ankles, tight hips, poor knee placement, “douche-bag” shoulders, and so much more, here are some tips to relieve the pain you are currently in. You can view the entire article here.
Lower back pain afflicts approximately eight out of every ten people, both those who are sedentary and those who are physically active. The irony of back pain for the athlete is that while movement is what should be keeping you and your spine healthy, when you push too hard or you don’t let your body recover, back pain can strike you as well. And, oh, how miserable it is not being able go to the gym, not being able to follow your detailed training plan, and possibly not even being able to tie your shoes. So how can you get back to feeling good and back to regular exercise?
Learn to Love Yoga to Heal Your Lower Back Pain
In a twelve-month study conducted in the U.K., researchers discovered that yoga was a highly cost-effective way to manage and heal lower back pain. Not only that, but the people in the study who did the yoga also took fewer sick days than the non-yoga-doing control group. So, your back hurts less and you get sick less often? Sounds awesome as far as my training aspirations go!
But which yoga poses are the best for your low back? And is there something you can do on your own without attending yoga classes? Yes, indeed. Yoga expert Julie Rader has a sequence of five yoga poses she suggests you do daily in order to relieve back pain. At the very least, you should do these after every workout:
Supine Hamstring Stretch
Two-Knee Twist
Sphinx
Pigeon or Thread the Needle
Legs Up the Wall
*****ASK ONE OF OUR IN-HOUSE YOGA EXPERTS (MOLLY/KACEY) if you need further explanations of these movements OR come to yoga on Sundays!
Low Back Advice From a World-Champion Powerlifter
Maybe yoga isn’t your thing and you’re more of a powerlifting athlete. In fact, maybe that’s why your back hurts to begin with – but don’t worry, we won’t judge you for that. We know that more weights is more better, and we’d hate to have you give up lifting heavy, so here’s a video from one of our resident powerlifters, Donnie Thompson, to help you out.
Donnie knows a thing or two about both lifting heavy and low-back pain. His powerlifting total is 3,000lbs and for his day job he specializes in helping other athletes stay healthy with physical therapy techniques. Check out his advice on how to treat your back pain. You’ll need some rubberbands and a rack (and you may want to make sure none of your friends have their cameras on hand): What to Do If You’re Stuck Sitting All Day
Despite your active lifestyle, we know that many of you get stuck sitting for long periods of time, whether at your desk, driving a car, or flying to your next awesome fitness-adventure destination. In this video, yoga expert Jon Kolaska shares a simple stretch you can do while seated that will bring your lower back some relief:
Take the Time to Slow Down and Heal
For most people, while back pain is a setback, it will be a temporary one. Refusing to acknowledge that you have to slow down, though, could result in your back pain becoming chronic and/or more severe. So take your pain as a sign that you need to change your speed and intensity for a bit. It doesn’t mean you can’t be active, but you may need to adjust your activities a bit.
VERVE UPDATES:
– The memorial WOD for Andrew S. will be tomorrow during the scheduled classes. ALL ARE WELCOME, we just ask that, in lieu of the drop in fee, you make a donation to a fund set-up to support his children in the future. THANK YOU SO MUCH for all of you that have already donated!
-Yoga is cancelled this Sunday, but if you need some ideas for mobility, talk to a coach or one of our in-house yogies.
This Saturday we will be hosting a memorial WOD in honor of one of Verve’s members who unfortunately passed away a few weeks ago. Andy Schwiesow had been a member of Verve since April 2011. He regularly came to classes, with his most favorite being the barbell focused specialty classes. And his most, most favorite being the classes focused on the Olympic lifts. Here is his workout:
“Andy” 4 Rounds for time: 21 Calorie row 11 Power clean, 85# 28 Wallball shots, 20# 8 Power snatch, 85#
Andy’s first workout as a member of Verve was 4-21-11 and Andy’s birthday is 8-28-85. A workout built for a tall man with an enjoyment for throwing around a barbell. I am posting this early because I understand many who would like to join us on Saturday may not be able to. If you perform this workout, please let me know, and if you can send a picture. His family will love to know everyone that gets involved.
Andy’s family will be here on Saturday watching those who participate during each class. Following the 11am class we will roll out some beers, toast and share in some great stories. Andy’s family will also have a guest book they would like participants to sign.
Any and all are welcome to join. Even anyone that has not done a CrossFit workout before. We can absolutely scale/ modify this workout to allow you to participate. We will not be asking for any drop in fees, rather we will ask that you simply donate to the scholarship fund that has been created for Andy’s children Bella (3) and Charlie (1). Donations can be made out to LUMC and in the memo line it needs to state “Bella and Charlie Schwiesow fund”. We will also take cash donations.
We will also ask that you please go to Verve’s schedule page (click here) to sign up for a class on MBO, this will give us an idea how many people will be attending classes so we may plan accordingly.
If you have any additional questions, please feel free to email me, courtney@crossfitverve.com. We look forward to seeing you all on Saturday.
“Tabata mash-up” :20 of work followed by :10 of rest, alternating between stations, x 8 rounds: Ring support L-sit Chin over bar hold Squat hold (perfect form)
Who’s excited for the next round of the #Teamseries?? It starts next week, Anna and Nate are ready to rock.
Volume vs. Intensity vs. Over Training By Courtney “more is not always equal to better” Shepherd and Adrian Conway of Brute Strength
Let’s chat about the concept of over training. We have posted several blog posts over the past few months about over training. These blogs come about because we take notice to trends arising involving Verve’s members actually over training. I’m not going to repeat these blogs posts in their entirety but rather highlight a few main points about the detrimental effects of over training. This can include, but are not limited to, increased risk of injury, what I have lovingly referred to in the past as “cock blocking” your progress and gains, and the eventual need to be forced to take a lengthy period of time off to actually recover from the systemic bodily effects of over training. When it comes to over training I think there are really 2 issues to deal with: 1) The idea that increased volume automatically leads to increased/ improved performance, and 2) that actually taking a day off/ rest day will instantly make you weaker/ less fit. And ain’t nobody got time for that, right? Wrong. Before I dive any further, EVERYONE has time for a rest day, period.
Well let’s look at this from a Volume vs. Intensity stand point for a moment. Adrian Conway, member of Hacks Pack Ute CrossFit Affiliate Cup champs 2 years in a row and individual Regional competitor, wrote a blog at the beginning of the year addressing these two concepts. Here the list of the big questions most athletes ask themselves:
“As a training athlete should you be doing more workouts? More skill work? Learning to play new sports…more often? More metcons in a day? OR should you be doing less better? Should you instead do 1 workout a day and attack it like there is no tomorrow? Maybe have 1 skill per day you focus on with all your heart in order to maximize the results? How about instead of always building to a heavy snatch/clean and jerk followed by some accessory front squats, overhead squats, snatch grip deficit dead lifts, banded clean pulls and then a metcon followed by some intervals……you simply warm up, do skill work for the metcon and hit it, no holding back, no pre fatigue. WHAT SHOULD YOU DO?
The Volume Approach
There are advantages to working out more often than others, period. Increased work capacity, increased ability to recover. You will be able to finish 3-4 day competitions better than your lesser-trained competitor. You will have had more exposure to unique combinations of movements, modalities, time domains, you name it.
But how hard are you really able to train during your 5th hour of the day? Do you ever find yourself saving just a touch of energy because you know something is coming next? How about on your AM1 strength session for your Olympic lifts – do you leave out 1 or 2 more attempts on your clean and jerk that may be your breakthrough reps in order to save up for the AM2 session of front squats? Does all the volume actually slow your body’s ability to respond to proper strength training, therefore slowing/blunting potential GAINZ? An even more applicable question is, in your PM1 session at the track, do you let off the gas just a touch in order to save yourself for your evening metcon because that is more “important?” Maybe you don’t even make the standards for your run paces due to the fatigue from your earlier strength session. In that case tell me, what was the purpose of the track anyways?
Just to do more because “more is better,” right? Well of course, the fittest man on earth 4 years in a row trains each day hours on end, so that is what you must do to become great.
Wrong.
The Intensity Approach
Intensity is the independent variable most commonly associated with maximizing the rate of return of favorable adaptation. In short, intensity gets you what you want. It’s where the magic happens!
Let’s look at what it may look like to train for 1-2 hours a day as a Games competitor. You walk into the gym, your warm up lasts 15-20 minutes, and the next 10-15 minutes are spent doing skill work for the movements that will be included in the conditioning session, along with some gymnastics static holds and positional work. You then spend the next 35 minutes hitting a few heavy clean and jerks and then getting through a series of heavy front squats. Following that, you begin the metcon that lasts 6-10 minutes, followed by a cool down of 10 minutes. A lot can be accomplished in a short amount of time, right? And your ability to get it done in such a short window allows for a long recovery between sessions from day to day. The primary advantage is that time spent in the gym is short and you can leave everything you have right there in that specific session. You visit the dark place in those 6-10 minutes of your metcon knowing that you are there to maximize effort, mental toughness, and physiological thresholds to the point of muscle failure. No breaks, no saving energy – what you have, you expend it.
What else do you get? Speed! Something that competitors in our sport generally overlook is the value of going extremely fast for 3-6 minutes. Why? Because it hurts, really, really bad, but a workout that comes up like that at a competition or the Games is worth just as much as the 12-15 minute chipper, is it not? What else do you avoid by getting in, training and getting out? Less mental fatigue. You hear about it all the time from competitors: “Oh I’m just feeling burnt out, I don’t even know if I want to compete this year, it is so stressful/ time consuming.” Well chill out bro, maybe workout a bit less, enjoy what you do. Others manage just fine with only 1-2 hours a day as stated above.
Fact is, there is more than one way to skin a cat. With this “Sport of Fitness” there are a bajillion and one ways (literally, and yes I said that). Do you want Intensity? Yes.Do you want volume? Yes. How do you balance it? That is going to be up to you and how you can fit your training into your life. I would also encourage taking an even deeper look into your athletic history, your age, your current strengths and weaknesses, your durability, how well you recover, your current stress levels, how well and how much you sleep, your nutrition…and the list goes on. All of these things should influence how you train day to day, cycle to cycle and year to year. If you need work on how you perform in the open, focus on INTENSITY like it is your job. If you are a Games athlete that looks around on day 4 and sees yourself getting passed or left behind by lesser athletes, then maybe you need to look at your training volume and make some increases at certain times. If you have no idea where to start, if you don’t know if you are training too much, or not enough, assess if you are improving. If the answer is yes, you are doing good things.”
This post is being brought to you today because I literally saw an athlete do the Verve weightlifting class (where heavy lifting occurred), followed immediately by the skilz class, followed immediately by joining the main WOD for another session of heavy lifting. During the main WOD this person missed the same lift 3 times and said out loud “I don’t know what’s wrong with me today.” I do. This person had been working out for 3 hours in a row, their central nervous system is completely shot. That last hour in the main WOD was time wasted, it would have been better spent recovering/ mobilizing/ eating/ resting, and then coming back the next day to tackle that heavy lift. The negative effects of that wasted hour may not show up right away, but they will several weeks down the road, especially if this behavior continues. There will be no gains, no new PRs, there will be fatigue, and there may be injury. When fatigue and injury set in there are 2 ways to address it: 1) rest and rehab/ recover, 2) push through it. Option #2 means right about the time of the Open this athlete is going to be forced to take an extended, unplanned, and obviously unwanted period of time off to really truly recover from the damage done. MORE VOLUME DOES NOT EQUAL MORE PROGRESS.
And again, if you are unsure as to whether or not you are over training, it’s simple. . . if you take a heavy lifting class and consistently miss a weight that you know you should get, causing you to ask yourself, “what’s wrong with me?”, and this is following a 3 hour training session. . . . you my friend are over training. A lack of progress should be your guide.
*Today Verve is hosting the “Lift Up Autism” workout today to help raise money and awareness towards Autism. The workout will be Verve’s WOD for all classes and will be open to any one interested in participating. In similar fashion to other workouts hosted this way, we will not be asking for any drop in fees but rather ask that funds be donated to the cause.
You can still get registered and donate by clicking here. Because we are inviting and encouraging all those interested to participate, please remember that CrossFit is infinitely scalable. We can accommodate all levels of fitness, including those new to CrossFit or those who have never done it before.
*This weekend CrossFit Eminence is hosting the Girls Gone RX competition. We have some Verve ladies signed up, so after class head on down and cheer them on.
*October 3rd-4th is the Front Range CrossFit’s first annual Do More Charity Challenge. Verve has two 6 person teams signed up. So get ready to do some cheering.
*The next, and final, Team Series workouts will be announced the week of October 6th.
*Verve is in the talks for a ladies only WOD & Wine event in October. So ladies start making a list of girlfriends you think might want to try out a CrossFit workout and then do some drinking.
We would like to take this opportunity to address a tragedy that recently struck one of our members. Andrew Schwiesow had been a member of CrossFit Verve since 2011 and on September 18th, 2015 Andrew passed away unexpectedly. In case you did not know Andrew personally, I would like to include his obituary from his family so you can get a glimpse into who he was. There, of course, was so much more to Andrew. If you have any fun memories of Andrew, please share them in the comments.
*The details for his memorial today are included as well. You can view the obituary in its entirety here.
“Andrew was born in 1985 to Dave and Gloria Schwiesow and grew up in Littleton, CO. He was joined by his younger sister, Laura, in 1988. Andrew graduated from Heritage High School in 2004. He went on to attend the University of Wyoming and Metro University, graduating with a mechanical engineering degree in 2010. He was currently employed at Lockheed Martin. He met Meg Zarlengo in 2008, and they had two beautiful children, Bella (3) and Charlie (1).
Andy was an easy going boy who loved Legos, blocks, and building anything he could get his hands on. He loved playing outside and camping, especially with his Scout Troop 114. Andy became an Eagle Scout in 2004. His teenage years were filled spending most of his time with his best friends from church. As an adult, Andy was extremely involved with Crossfit and took great pride and pleasure in physical fitness.
Andy was a devoted father, son, brother, and grandson. He is survived by his two children, Bella and Charlie; parents, David and Gloria Schwiesow; sister, Laura Schwiesow; grandparents, Mary and Glen Ferns; aunt and uncle, Laura and Ron Black; and preceded in passing by his grandparents, Harry and Shirley Schwiesow.
A celebration of Andrew’s life will be held at 1pm on Friday, September 25, 2015, at Littleton United Methodist Church, 5894 S. Datura Street, Littleton, CO 80120.
Donations may be made to a scholarship fund for Bella and Charlie Schwiesow, in care of Littleton United Methodist Church. Please note “Bella and Charlie Schwiesow fund” in the memo line.
Please leave your memories of Andrew and condolences with his family by signing the guestbook below. – See more at: http://www.horancares.com/obituary/Andrew-David-Schwiesow/Lakewood-CO/1546433#sthash.lcyo6mGS.dpuf”
Please note: Verve will be organizing a memorial WOD in his memory scheduled for SATURDAY, OCTOBER 3RD. More details will be released soon.
VERVE UPDATES
Girls Gone RX is happening this weekend and Verve has a team competing in it. If you have time, stop by CrossFit Eminence and cheer them on!
Jerk block work is the best kind of work, right James?
“Man, you look tired.” Said to me by anyone on any given day, because I am, in fact, tired. By Courtney “I don’t need no stinking sleep” Shepherd and Rachel Grumman Bender
Several months ago I took the CrossFit Football Seminar and heard something I’ve heard before but for some reason really hit home this time. When discussing training the instructor stated very matter of factly, “Your gut is the window to your immune system. Your immune system is what allows you to come into the gym every day and train, which is why what you eat is so important. Following that is the importance of sleep.” What I’m about to say will make people laugh, like when I tell you a workout is intended to be done in 10 minutes or less, but we should all be getting 7+ hours of sleep per night. I know, I know, laughable. Especially for those with children, multiple jobs, jobs with unique hours of operation, etc. We can put as many excuses in front of it as we need to but it doesn’t change the fact that not getting enough sleep has an impact on us, and not just our immune system.
Sleep deprivation is so common and pervasive these days that it’s now considered a public health epidemic, according to the Centers for Disease Control and Prevention (CDC). But how much sleep is enough? Researchers now have an answer: The American Academy of Sleep Medicine and the Sleep Research Society gathered a panel of 15 experts in sleep medicine and research and concluded that seven hours is the magic number when it comes to the minimum amount of sleep adults need to stay healthy.
The problem is, nearly 30 percent of adults are sleeping less than six hours per night, according to the CDC. But what exactly happens to your body when you get less than six hours of shut-eye? Is it that bad? In a word, yes.
Your Mental Capacities
When you don’t get enough, the mental effects are immediate. They range from having a harder time concentrating and making decisions to having headaches and struggling to remember things, which can impact your life both personally (forgetting a friend’s birthday) and professionally (blanking mid-presentation in front of your boss).
Your ability to react quickly also slows down when you’re exhausted — which results in making mistakes. We first lose our speed, and then we lose the accuracy. There are multiple studies that show being deprived — even if it’s four hours of sleep — can make someone have the same reaction time as someone who is driving under the influence. Driving while sleep-deprived is the equivalent of driving drunk.
Your Mood
Your ability to regulate and control your emotions, as well as [cope] with change, are affected. That’s a nice way of saying that you’re more likely to be grouchy and irritable when you’re short on sleep. Research shows that getting less than five hours of sleep at night can make you feel more stressed, sad, and angry.
Your Heart
One study involving 3,000 adults over the age of 45 found that those who slept under six hours each night were nearly twice as likely to have a stroke or heart attack compared to adults who logged six to eight hours per night, according to the National Sleep Foundation. They were also 1.6 times more likely to have congestive heart failure. Another small study conducted by Mayo Clinic researchers found that not getting enough shut-eye significantly raises blood pressure at night.
Your Blood Sugar Levels
Blood sugar levels are affected, too. In one study, healthy men who were restricted to four hours of sleep six nights in a row showed impaired glucose tolerance — a prediabetic condition.
Your Immune System
Anyone who has ever gotten a cold shortly after pulling an all-nighter knows that sleepless nights can also weaken your immune system. A recent study found that people who slumber for six hours or less at night are four times more likely to catch a cold when exposed to the virus, compared to those who sleep more than seven hours each night. People who are sleep deprived may not be able to mount the same type of immune response as someone fully replete on their sleep.
Your Metabolism
Missing out on sleep may also be the reason your skinny jeans are feeling a little tighter these days. Being just shy of two hours of your usual amount sleep at night can slow down your metabolism. And other research shows it can rev up your appetite: A study published in the Journal of Sleep Research found that just one night of not getting enough sleep raises ghrelin levels — the hormone that signals hunger to the brain.
Your Appearance
A lack of shut-eye also affects your appearance. There’s a reason they call it beauty sleep: A 2013 study in the appropriately named journal Sleep found that people rated photos of sleep-deprived adults as looking less than their best — with redder eyes, darker under-eye circles, and more fine lines and wrinkles — compared to photos of the same adults when they were well-rested. The study participants even went on to say that the adults in the photos looked sadder when they were sleep-deprived, than after a good night’s sleep.
Your Love Life
As if that weren’t enough, sleep deprivation can even mess with your relationship. Couples have a harder time resolving conflicts and have more frequent and serious fights when they don’t get enough sleep, according to a 2013 study published in the journal Social Psychological and Personality Science.
So from not looking our best, to being super crabby, forgetting everyone’s birthday, and driving like we are drunk. . . perhaps it is in our best interest to put our phones down, turn the TVs off, and lay down in our beds as early as we can to get as much sleep as we can, if not for our sake, for the sake of those around us. #nomoreexcuses #gotobed
*This Saturday Verve is hosting the Lift Up Autism workout. Get signed up on their web page by clicking here AND sign up on Verve’s schedule page to reserve a spot in class. Friends and family of all ages/ abilities are welcome.
Josh Everett and his son Luke, bringing awareness to Autism.
Lift Up Autism
This Saturday, September 26th, Verve will be hosting the “Lift Up Autism” workout to help raise money and awareness towards Autism. The workout will be Verve’s WOD for all classes and will be open to any one interested in participating. In similar fashion to other workouts hosted this way, we will not be asking for any drop in fees but rather ask that funds be donated to the cause. What is the cause you ask?
Josh Everett, TrainHeroic, and the CrossFit™ community rallied together in spectacular fashion to support the Autism community in a worldwide workout event called LiftUpLuke in October of 2013.
This”competition for a cause” specifically sought to support early diagnosis and treatment of Autism, raise funds for the Autism Tree Project Foundation in San Diego, and most importantly, turn a global spotlight on the measured and severe impact of Autism on families and individuals around the world.
This year, they are upping the ante and doubling down the efforts to take the impact of the event to another level. On September 19th, 2015 they are rebooting the event under the more inclusive name of “Lift Up Autism” and calling athletes and coaches everywhere to mobilize around this cause.
The workout is a 5 minute AMRAP (as many rounds as possible), tilted “Luke”:
4 Power cleans, 155#(105#) 24 Double unders 10 Pull-ups
Because we are inviting and encouraging all those interested to participate, please remember that CrossFit is infinitely scalable. We can accommodate all levels of fitness, including those new to CrossFit or those who have never done it before.
How can you get involved? Click here to go to the main website, register as an athlete, and look up Verve as the host gym. *Verve has it’s host date listed as September 23rd, this is incorrect.* You will also be able to donate the day of. Please go to Verve’s online schedule and reserve your spot in a class on MBO (this includes non Verve members).
This is what our community does best, it rallies behind a cause. It helps support friends and families affected by bringing awareness through a good old fashion, butt kicking workout. Plus, it’s only 5 minutes.
Maddie and Lev getting after a little deadlift action on.
As noted in Saturday’s blog, there are 7 teams from CrossFit Verve participating in this years Turkey Challenge held at MBS CrossFit.
The Turkey Challenge sells out really quickly so we were fortunate to get as many teams in as we did. That being said there are many other competitions coming up that may be an interest to the members so below are just a few of the local competitions happening in the coming months.
CrossFit FTB in Federal Heights is hosting the Pick Your Poison Competition. This is a 2 day competition and is being held Saturday night October 24th and Sunday October 25th. This is a team competition with teams being made up of 2 men and 2 females. The cost is $240 and there are prizes for the top 3 teams. This competition is a little different in that they have announced all the workouts all ready, with the exception of the final workout. The board near the office has all the information including how to register.
CrossFit Sanistas in Boulder is hosting a one day Monster Mash Competition on October 31st. This competition is for individuals and there are Open and RX divisions. There will be 3 workouts and 1 Floater. Since it is Halloween themed, they are also having a costume contest for all participants. The cost is $85 and there is a discount if more than 10 athletes from the same gym register. The flyer is located next to the office. To register visit; crossfitsanitas.com/events.
CrossFit Lodo is hosting their Denver Pound for Pound Competition. This competition is for teams and individuals. All workout weights are based off a percentage of your weight so if you’re lighter you use lighter weights. Weigh in normally takes place the night before the competition and all the weights used are calculated off your weigh in weight. This competition will be held on Saturday October 10th from 8 am to 5 pm. Individual entrance fee is $75 and teams are $150. For more information click HERE.
These are just a few of the local competitions happening this fall. If you know about a competition that you think might be fun, post the information in the comments section. We will continue to update you via the blog as well.
A wedding rowing WOD for Kelly on the morning of her big day.
*Congrats to the 7 Verve teams that got registered for the Turkey Challenge, as well as the several additional athletes that got signed up for the individual competition!!
Now, let us know your names. If you are registered to compete put your name or your team name (and teammate’s names) in the comments section.
* We will be hosting the Lift Up Luke workout all day on Saturday September 26th. Stay tuned for more information about this workout in this week’s posts.
*October 3rd-4th is the Front Range CrossFit’s first annual Do More Charity Challenge. Verve has two 6 person teams signed up. So get ready to do some cheering.
*The next, and final, Team Series workouts will be announced the week of October 6th.
*Verve is in the talks for a ladies only WOD & Wine event in October. So ladies start making a list of girlfriends you think might want to try out a CrossFit workout and then do some drinking.
