Three rounds for time:
500m Row
21 Kettlebell swings, 24kg(16kg)
12 Toes to bar

Post times to comments and BTWB

As the temperatures rise, should I be drinking more than just water? #electrolytes #whatsupwiththat

Colorado hasn’t just been hot lately, thanks to the occasional rain showers, it has also been humid and muggy. To say the sweat production has increase would be a slight understatement. At this point just walking in the gym and looking at the board can generate some sweat coming down our brows. The increase in moisture in the air increases our risk of dehydration and heat related illnesses. That’s because when the air is humid, sweat can’t evaporate and cool us as quickly as it normally does. This can lead to an increased body temperature and the need for more fluids. The question becomes what fluids should I be drinking? Water is a definite but the fluid lost via sweating may need to be replaced with more than just that.

Several ions exist in the body, referred to as electrolytes, that work in conjunction with each other to aid in muscle contraction/ movement, temperature regulation, mental thought, and more. Sodium and potassium are  two major electrolytes. When we sweat, we lose body fluids, the loss of fluids causes a change in the concentration of these electrolytes in the body. We can also lose some of these electrolytes with sweat. A big enough change in the concentration of these electrolytes can cause problems such has muscle cramps, excessive fatigue, slowed reflexes, nausea, and confusion, amongst other symptoms. Staying hydrated with water helps maintain this balance but if we experience excessive perspiration during long events, or events of high intensity, this can lead to the loss of sodium which may require the consumption of additional electrolytes. This can be done by adding them to the water we are already drinking. 

Gatorade came into creation for this very purpose and back in the day Gatorade actually tasted pretty bad. It wasn’t meant to be a delicious, flavorful drink but rather a way to restore lost electrolytes. Over the years sugar was added to improve the taste. Sugar, unfortunately, has a side effect of helping cause dehydration. So when picking something to supplement our water we need to be careful not to pick something with too much sugar in it. NUUN tablets are electrolyte tablets that can be easily dropped into a water bottle, they come in many flavors, and no added sugar. 

If you feel like you are drinking plenty of water, a good indication of this is pale yellow to clear colored urine, but you still feel kind of crummy, try adding some electrolytes. For me personally I alternate water bottles. The first is water, the second has a NUUN tablet, then I go back to just water. Don’t let the summer heat ruin your WODing good time, drink up.

*This Saturday is EXDO’s Beach Party with an area reserved just for Verve. Kick back, have a few drinks, catch some rays, and catch up on your CrossFit Games. It’s from 2pm-5pm.

*In house Oly competition is Saturday August 2nd, last day to sign up is Monday July 28th. $10 per athlete, register by emailing courtney@crossfitverve.com. Learn the ins and outs of Oly meets at a clinic hosted by Joylyn Monday night @ 7pm, sign up on MBO.

21-15-9 reps of each for time of:
Hang power clean, 115#/75#
Thruster, 115#/75#

Post scores to BTW.

Napping 101 by Colby Knepp

I love taking naps.

So much, in fact, I really look forward to that special 20 minute time slot in my day when I get lay down in a dark, cold room and zonk out for a little bit. This period of time allows my brain (and body) to disconnect from the madness and stress of life and recharge. Naps have become so important in my life that if I go without them for a few days, I notice a huge difference in how I handle stress and how my brain and body functions!

Here’s a quick primer on napping. 

• 20-30 minutes: ideal for a boost in alertness and energy. You’ll feel like a new person after one of these. 
• 30-60 minutes: no real benefits in this length of time. Studies have shown that you’ll wake up groggy with “sleep inertia” that may take up to 30 minutes to shake off.
• 60 minutes: best length of nap for remembering names, faces and facts. In the middle of an intense research project? Studying for an exam? A 60 minute nap is the ticket to success.
• 90 minutes: full sleep cycle. If you are not getting at least 7.5 hours of sleep each night, try to knock out some time for a 90 minute nap.

Feeling beat up? Run down? Lacking motivation? Go home and take a nap! For bonus points, take a hot shower right after and drink a cup of black coffee. You’ll feel like a champ in no time.

Every minute on the minute for 20:00:
Odd minutes: 5 pull-ups 10 push-ups 15 squats
Even minutes: 5 clean & jerks, 135#/95#

Post load to comments or BTW

MY MUSCLES ARE STIFF!

We have all been in this scenario: You wake up, can barely move your arms to put on your shirt and have to sit on the bed just to get your legs high enough to put your pants on.  We moan and groan about our “stiff” shoulders and our “tight” legs.  Well, little do you know, there is something very physiological happening in your body to make this happen and if we don’t do something about it, it will only get worse.  The following is an article written at CrossFit Invictus regarding what that tightness is and what it can lead to.

The Fuzz
Written by Calvin Sun

Most movement issues we see are due to what most people describe as muscle “stiffness” and/or “tightness.” In reality, your muscles are really numerous sliding surfaces built upon more sliding surfaces. Often problems arise when these surfaces no longer slide very well. Take a look at the photo above, see the cobweb-like structures on both sides? That is fuzz that has accumulated in between tissue surfaces. “Fuzz” is almost like an adhesive in that it causes your sliding surfaces to stick together as if they were glued down. This can result in poor positioning, diminished force production, and tends to rob you of maximal efficiency and performance. Even worse, you can put yourself on the fast track to injury if you let your untamed fuzz accumulate. You probably didn’t know it, but you are a fuzz making machine. Dr. Gil Hedley explains further in this video (just a warning, it does contain images of human cadavers so don’t watch if that kind of thing bothers you or if you are reading this while eating your lunch). WARNING: The video is VERY graphic, so if you have a weak stomach or just ate, please do not watch.  I feel it is useful so you can see what this stuff actually looks like in your body. IF the video does not come up, you can watch it here

So, what causes fuzz to build up? There are a lot of reasons, but the bottom line is that inflammation is the primary cause. Typically this is inflammation from muscular damage like that sustained from working out, but it can also be worsened by systemic inflammation from a poor diet or disease. Inflammation from working out is unavoidable. However, you can make things easier on your body by icing your muscles and joints as well as avoiding foods that can cause inflammation – grains and gluten, for example.

As Dr. Hedley notes, you need to stretch and move in order to “melt” the fuzz that is building up in your body everyday (and it’s probably no coincidence the stuff resembles cobwebs). This is one of the many reasons why we perform dynamic warm-ups as part of our group classes. It’s also part of why we instruct everyone on self-myofasical release (ex: foam roller and lacrosse ball) techniques as well as band-assisted stretches. Yoga and massage therapy are also great ways to help keep the fuzz at bay. Whatever you choose, just make sure you are being proactive in your tissue health and working to reduce the amount of fuzz in your tissues.

THE KEY HERE IS KEEP MOVING, EVEN WHEN YOU’RE “STIFF”.

REMINDERS:

-Tomorrow will be the Chris Hinshaw seminar at Verve, so we will have 1 WOD @ 7am at Verve.  The WOD’s at 9am and 10am will be at 1150 S Rooney Rd, Morrison, CO. Get ready for some hill sprints!

-CrossFit Games will be airing LIVE at Verve starting Wednesday and through the weekend.  

-Verve Pool Party July 26th @ 2pm at the Exdo Center!  

In teams of 3, complete the following for time:
60 x 50m sled sprints, 90#(70#)

Post times to comments and BTWB

Verve is hosting an in house Non-Sanctioned Olympic Lifting Meet. #whatsupwiththat

Saturday August 2nd Verve will be hosting an oly meet starting at 2pm (no changes will be made to the regular Saturday class schedule). The cost is $10 per athlete, to register you simply need to email courtney@crossfitverve.com and hand over $10. The last day to register for the meet will be Monday July 28th @ 8pm.

So what does all of this mean? Specifically what is “Non-Sanctioned”? Non-Sanctioned means we will be getting our lift on in a less formal setting. The purpose is to introduce an athlete to USA Weightlifting style competitions in a more relaxed environment but with the some of the same International Weightlifting Federation rules to be followed.

• Non-certified weights and bars are being used.
• Competition will be conducted in kilograms.
• One piece singlet not required.
• Technical infractions, such as press-out, knee touch, bar oscillation will be noted and penalized with a “no-lift”.
• Weigh-ins will be clothed and in kilograms.
• Attempt time limits will not be rigidly enforced.

You will have three attempts to reach a 1RM snatch and three attempts to reach a 1RM clean & jerk. You will have to declare your weights, in kilograms, before lifting. The bar will be preloaded before you enter the platform. There are three judges watching each lift to determine if it is a good lift or an unsuccessful lift. There will be prizes for 1st, 2nd, and third place. These prizes are based on the athlete with the highest Olympic Total in comparison to their bodyweight. The Sinclair Coefficient is used to find an athlete’s Total, the athlete’s sex is taken into account. So everyone will be competing against everyone.

Joylyn will be hosting a 30 minute clinic on Monday July 28th @ 7pm to help explain how to prep for an oly meet. How to choose and warm-up to your opening weight, how to choose the weight for your second and third lifts, and help answer any other questions you may have. There is some strategy to competing in an oly meet, come learn all about it.

Spectators are welcome. Come see some heavy lifting and join in the PR celebrations. If you would like to volunteer to help during the meet please email courtney@crossfitverve.com, the goal is to give every competing athlete their own water boy/ girl. I kid. Kind of.

Every minute on the minute, for 15 minutes complete:
30 Double unders
1 Squat clean, 205#/135#
2 Split jerks, 205#/135#

Post scores to BTW.

Building Your CrossFit Engine by Colby Knepp

Your posterior chain is your engine. 

According to Coach Greg Glassman, “Powerful hip extension alone is necessary and nearly sufficient for elite athletic performance. That is, our experience has been that no one without the capacity for powerful hip extension enjoys great athletic prowess, and nearly everyone we’ve met with that capacity was a great athlete.”

Powerful hips = better athleticism. Better athleticism = better CrossFitting. Better CrossFitting = abs. Because that’s what were all really after.

So, how do you get a stronger, more powerful posterior chain?

First, you need to be pulling heavy from the ground. Deadlifts will give you the most bang for your buck. Snatch grip deadlifts will strengthen position and posture for the first and second pull of the snatch and also build some some strength in the upper and mid-back.

Second, read this article in its entirety and add these exercises into your pre-WOD warm up routine.

Of course building your posterior chain is only one part of the equation in becoming efficient at CrossFit (skills, lungs, mental toughness, good movement to name a few), but it sure helps to have powerful hips.

Hang snatch 2-2-2-2-2
Bench press 3-3-3
Snatch grip deadlift 3-3-3

Post load to comments or BTWB

 The Other Side of Grip Strength

Harkening back to a couple of weeks ago, there was a post regarding how to build better grip strength.  There is a whole other side to having a strong grip….. your forearm extensors.  The forearm extensors help to open the hand, extend the wrist, and move the fingers.  How does this relate to grip strength?  If we work so much on working the muscles to close the hand and don’t work conversely to work on the opening of the hand, then we create an imbalance.  This imbalance can lead to tight and overworked muscles, wrist pain, and elbow pain.   What also contributes to that weakness/fatigue is that we live in a land where computers consume a lot of our daily time, we type our reports, update our status’, act like we are working when the boss is looking.  Little do we realize, our forearm extensors are doing lots of work continuously holding our wrists up and moving our fingers to type those words.

A great exercise to work on the muscular endurance of your forearm extensors and help with wrist and elbow pain is Banded Hand Opening.  All you need is a thick (about 1/2″) rubber band.

Step #1 – Place the band around the tips of the fingers including the thumb.
Step #2 – Open the fingers, fighting the tension of the rubber band.
Step #3 – Repeat for 2 – 3 sets for 15 reps.

Watch the following video for a GREAT stretch to do throughout the day and before workouts that will help to loosen the forearm extensors.

FRIENDLY REMINDERS:

JULY 19TH – HINSHAW SEMINAR: A few spots are still available.  Go to the Events page for more details and registration.
JULY 26th – VERVE POOL PARTY: 2pm – 5pm @ the pool @ Exdo Center
AUGUST 2ND – IN-HOUSE OLYMPIC LIFTING COMPETITION – e-mail courtney@crossfitverve.com for all of the fun details!

“Bell”

3 Rounds for time of:
21 Deadlifts, 185#(125#)
15 Pull-ups
9 Front squats, 185#(125#)

Post times times to comments and BTWB

That was intense. Continued musings by the one and only C-Shep, #whatsupwiththat

If you have been paying attention then you have possibly picked up on a theme for the past several Thursdays. Mechanics, Consistency, and . . . wait for it . . . wait for it . . . INTENSITY!! I covered the importance of mechanics, poor movement leads to injuries. Then I addressed consistency, we have to do it right a lot of times to create good muscle memory and help us achieve our goals, again, pain/ injury free. And now here we are, at the last word in a short motto used to promote  the understanding behind why we do what we do, intensity. Intensity is described in the CrossFit Level 1 training guide as “the independent variable most commonly associated with maximizing favorable adaptation to exercise.” Simply put, we train hard because we want to see the results of our efforts, be it heavier lifts, improved gymnastics abilities, decreased body fat, etc. Intensity is our results. As our adaptation to exercise changes over time, our level of intensity changes. Which is why we say that CrossFit is for anyone and everyone. 

I’ve had friends tell me CrossFit looks “intense”. They tell me they’ve seen it on TV and there is no way they could do that. I know immediately they are referencing the CrossFit Games, and I would agree, it definitely looks pretty intense. But that is when I am quick to the charge to tell them that CrossFit is infinitely scaleable, and it’s intensity is proportionate to their abilities. There are two kinds of intensity, relative  and absolute. Absolute intensity refers to the numbers behind the work being done. Every time you perform an air squat you move your body weight a set distance. I can plug the numbers referring to your weight, your height, and the number of squats performed in a given amount of time into an equation (force x distance/ time) and come up with a number. That number represents the amount of power you produced doing air squats. Cool. So what’s that mean to me? Do I get to walk around and brag about that number, “Hey guys, check it out. I just produced 21,000 foot pounds per minute. Jealous much?” Well, actually, you can. It’s pretty cool to sit back and plug the numbers in and have that perspective, but as I feel like I’ve dazzled you enough with my giant math brain, let’s move on to relative intensity. 

Relative intensity is just like it sounds, it’s relative to each individual person. Relative intensity is different from one person to the next. CrossFit HQ quoted Matt Chan in a tweet saying, “Should grandma do CrossFit? Absolutely grandma should do CrossFit.” That tweet gave a link to an article in which Matt describes how grandma doing CrossFit may not look like a twenty something year old doing CrossFit, but they will both walk away getting the fitness they needed. We do this everyday. We scale WODs, we cut reps, we decrease weight, we modify movements. All of this is to give each individual athlete their relative intensity for that given WOD. Sometimes it’s hard to do those scales, to make those modifications. We tend to think doing that will rob us of our intensity. We are only as intense as we are powerful and we are only as powerful as we are intense. We can get the results out of anything if we put power and intensity into it. Maybe one day we lighten the load too much, we cut the reps too much, we scale the WOD too much. No such thing. We simply move faster and we create a different intensity, one where we do unbroken sets of reps, we never take a break and stop moving, we hold on to the bar the whole time. And then we walk away knowing we can do more for the next time. 

CrossFit is intense. But that intensity is relative to each person needs. Grandma needs to be able to sit down and stand up without help. I need to be able to front squat the equivalent of a small pony so I can be the fittest woman in the world. When a workout with front squats shows up I’m working out right next to grandma, she may be doing air squats to a box and I may be doing 125# front squats, we are both experiencing intensity and increasing our fitness relative to our needs. 

So why is intensity last? Because if I don’t have good mechanics consistently then I can’t increase my intensity. I can’t increase the load or add in more reps. If I focus on intensity first then it goes back to the idea of poor mechanics over time leading to injury. Mechanics, Consistency, Intensity, it’s not just a catchy phrase, it’s a guide to getting results safely and efficiently.

*In-house Oly Meet Saturday August 2nd @ 2pm. $10/ athlete. Sign up by emailing me @ courtney@crossfitverve.com. Never participated in an Oly meet before? No better time to give it a shot. 

10 rounds for time of:
5 pull-ups
5 push-ups

5 rounds for time of:
10 GHD sit-ups
10 hip extentions

2 rounds for time of:
25 wall-ball shots, 20-lb. ball
25 box jumps, 24-inch

**Rest as needed between couplets.

Post time for each couplet to comments or BTWB

 A rounded 1/2 cup of Chicken Salad contains approximately 1 block of protein, a 1/4 block of carbohydrate and 1 block of fat. Simply eat an additional 3/4 block of carbohydrate for a complete 1-block meal.

Hang clean 3-3-3-3-3
Back squat 5-5-5
Clean Deadlift 5-5-5

Post Weights to BTWB.

As a fan of how other sports use and adapt CrossFit training, I found the below video very compelling.  I’m a huge boxing fan and appreciate the skill and intensity that goes into preparing for a fight.

The video is around 22 minutes long but there are some well know CrossFit personalities in it.

Editors note:  There is some language that many not be suitable for work or kids.

As many of you also participate in other sports and use your time in the gym to better prepare for your other athletic endeavors I figured the video would cool to post.

Post your feedback or comments about your experiences in the gym and how they’ve benefited you outside the gym.

Five rounds for max meters:

5:00 Row
1:00 Rest

Post results to comments or BTWB

BANISH “I CAN’T” FROM YOUR VOCABULARY

Every day that we wake up and go to work, we are faced with new challenges. Every day we walk into this gym, we challenge ourselves to levels we did not know we were possible of attaining.  Every once in a while, there are some things that come up that we simply say “I can’t do that” or “there is no way I can do that”. The “I Can’t” statement and everything it represents is a choice, whether we are aware of it or not.  Say, for example, the nutrition challenge that is coming to a close.  Some people said “I can’t eat chocolate” while other people said “I don’t eat chocolate”.  Between those two statements, which on seems more powerful?  One statement says I have made a choice not to eat chocolate and the other says I really want to eat chocolate but this stupid challenge won’t let me.  I read a very interesting article recently about taking the words “I Can’t” out of your vocabulary and the impact it will have on your attitude, and in turn, your results.  Here are some bullet points:

ATTITUDE IS EVERYTHING – 
“It’s your reason, your why and how, your facial expression, emotions, body language, and potentially the end result. How you approach an opportunity, and the result of it, is solely based on you – not your boss or your co-worker or friend.
If you enter a business meeting (or the gym) with a sour attitude, that negative energy can spread like wildfire. People can also feel it — maybe even taste it. This is not an impression you want to leave.

Now imagine you enter a business meeting (or the gym) with a positive attitude, that whatever happens in here is going to be your result, in your control, not someone else’s. Of course, we can’t always win, but even if the outcome is negative, your attitude and perception can turn it into a positive. The question is: can you do it?
It’s much better to be known for your positive attitude – your poise, your energy, the reason why things go so well because you are able to maintain such character. A negative attitude is easy. It’s easy to complain, it’s easy to be mad, and it’s even easier to do nothing to change it.

BELIEVE YOU CAN DO IT
“It’s our lack of self-confidence and fear on many different levels. The one thing we have to purge from ourselves is fear — fear of bad results, fear of change, fear of denial, fear of loss, the fear that makes us worry and lose sleep. Worrying is the same as going outside with an umbrella, waiting for rain to hit it. Stop worrying and move on.
Confidence is fragile: it builds up slowly, but can shatter like glass. Project your confidence and energy into believing in yourself. This is a very important and groundbreaking step — one that is usually the hardest to take. Start telling yourself you can do something, anything, and you will do it the best to your ability. Remove doubt, remove fear, and stick with positive energy.”

EMBRACE FAILURE
“Do not fear failure. Do not run away from it. Face it, learn from it, grow, and take action. Just remember: you will never know success if you have never failed.
Your confidence will bolster after embracing these facts. You will be immune to demoralizing results, and instead you will find ways to fix it, improve upon it, and make it better than before. You will learn to never say “can’t,” and will realize how many more opportunities you can create by removing that one word.”

HERE IS SOME ADVICE FOR PUTTING THESE POINTS INTO ACTION:
#1 – Write down what you want to change and put it everywhere you will see it.
#2 – Tell other people about it, they will help hold you accountable.
#3 – Research the subject or movement you believe you can’t do and why.  Fro example, I can’t do overhead squats because my shoulders are tight.  Type that statement into GOOGLE and look at the 187,000 results that come up.  You may find a cue or tip that you did not know or have not heard before that will help.

If you want the full article from lifehacks.org for reference, you can find it here.

VERVE UPDATES:
—Tickets still available for the Rockies/Dodgers game June 7th.  Friday is the last day to buy them in the Verve seating area.
https://oss.ticketmaster.com/html/go.htmI?l=EN&t=corockies&o=24990002&g=2654
Password: CROSSFIT2014

—Emmalee Teribery and Team Verve start competing TODAY.  You can catch all of the action LIVE @ The Games site.

Friday: Team Event 1 is @ 9:20am, Team Event 2/3 is @ 10:40am
Friday: Emmalee Individual Event 1/2 is @ 1pm, Emmalee Individual Event 3 is @ 3:55pm

We will update heat times for Saturday and Sunday

**The Body Fat Test truck is coming back Wednesday June 4th. Sign up here for it.