For time:
800m run
21-18-15-12-9-6-3
Dumbbell walking lunge
Dumbbell hang power clean
Dumbbell push press
800m run

Post times to comments and BTWB. 

Only a couple days left to vote for us on the Denver's A-List of Best CrossFit . . . Tell the world why you love us!  We know you're the best, and we want to be the best for each and everyone of you!

Hyperinsulinemia

Whoa there… how many syllables does hyperinsulinemia have?  Seriously, that's a mouthful – but what exactly does that big word mean?

Well let's start from the top: hyper.  The hyper prefix indicates an excess amount.  Too much insulin in this case.  Insulin is the hormone release by the pancreas in response to ingestion of carbohydrates.  It allows glucose into the cell to be used as fuel by the body.  Polishing our long fancy word off is the suffix emia.  When emia is used as a suffix, it means blood, or refers to the presence of a substance in the blood.  In this case it refers to too much insulin in the blood.  Shit.

Well what's so wrong with a little extra insulin in the blood stream?  Over time, whether it be through your genes or through poor dietary choices, your cells become resistant to insulin.  This causes your poor old pancreas to release larger quantities of insulin in order to get glucose into the cells.  Research is being published daily linking hyperinsulinemia to vast number of diseases, many of which you may know someone to have.  For instance:obesity, high blood pressure, high triglyceride count, immune disorders, diabetes, heart disease, arthritis, hyper inflammatory states, and Alzheimer's disease too name a few.

What's truly remarkable about this fancy word and all the diseases associated with it is that it can be reversed.  How?  By eating a diet rich in lean proteins, heart healthy fats, and low glycemic impact carbohydrates you can effectively restore an insulin sensitivity.  Not only should the carbs be low glycemic load, but they should be limited to amounts that ensure a healthy insulin response.   

Curious as to what certain foods glycemic loads are?  Check out the Nutrition Data website.  Want more information?  Contact us, as we'd be glad to help.

"Annie"
For time:
50-40-30-20-10
Double unders
Ab mat sit-ups

Post time to BTWB.

Looking for ways to improve your brain power?  Here is an article from Greatist.com that gives 47 ways to improve your brain power.  Here's a few that you take care of while at Verve, but the article gives many great options.   

Aerobic Exercise: Read books, study hard — and do jumping jacks? There’s a ton of research on the link between exercise and cognitive function. And aerobic exercise seems like an especially great way to make it to MENSA — one study showed adults’ brain-processing speed improved after half an hour of moderate exercise. Do the brain a favor and get moving.

Strength Training: Bulk up the brain and hit the weight room. Research suggests strength training not only builds strong muscles and bones — it can also boost cognitive functioning. That’s because lifting weights may increase levels of brain-derived neurotrophic factor (BDNF), which controls the growth of nerve cells.  

Laughter: Gosh, isn’t the brain funny?! A hearty laugh may be the key to solving a tough problem, since research suggests laughing encourages people to think more creatively.  This is mainly for those that attend Luke's class.  

Many additional great ideas in the article.   Worth the read for sure.

Overhead Squat
3-3-3-3-3

Then for time:
75 hang squat snatch 45#(33#)

Post weights and time to BTWB.

Thanks for making the 31 Heroes WOD a great success.  Thank you to everyone that came to workout and donated to a great cause. Thanks to the trainers who helped coach and set up as well as the athletes that helped us put all the equipment away.  The WOD was difficult for sure and it was definitely hot during those runs.  

Reminder the coaches from Strength Specific Seminar are coming back to CrossFit Verve on September 2.  This will be the Silver Level Seminar.  The seminar is great because their are a ton of breakout sessions where you get to apply what was recently discussed.

A very rare thing occurred Friday evening.  I was in the gym with an athlete going over her elements.  Luke comes walking out of the office and I see he has something in his hand.  It was an ice cube tray.  He was going to fill it up.  I almost fainted from shock upon seeing this. Luke filling the ice cube tray is a rare occurrence to say the least.  Where am I going with this you say?  Check out this blog that has some interesting edible ice cube tray creations.  Click Here.

Here is a taste of what is on the blog:  

Wine Cubes
White wine makes for a refreshing summer sipper, but a warm version? No thanks. Chill that wine with 100 percent wine cubes (it’s as easy as pouring and freezing). For an even fancier variety, freeze champagne for a lightly fizzed wine that’s perfect for sangria.

Simple ideas but I would have not thought of half of the ideas on the blog.  Love the coffee one, in my freezer as I write.

As Many Rounds as Possible in 10 Minutes of:
10 Power Snatches, 75# (55#)
10 Burpee-over-bar
100m Run

Post rounds to BTWB.

Reminder that 31 Heroes is Saturday.  Please sign up on MBO so we can plan accordingly.  Show up a few minutes before the time you schedule to do the workout as we will be starting the group warm up right on time.  Bring your friends!

Rest Days.

We need intensity to see gains.  How can you go 100% if you don't feel 100%?
We talk about recovery often, but how many of us actually make a conscious decision to recover or have the time to recover.  We all have extremely busy lives and just making it in for an hour a few times a week is sometimes difficult let alone allocating more time to recovering properly.  We work out so hard most days and wake up sore the next.  On days we wake up sore we are faced with two options; work out or take a rest day.  There is a third option, consider an active recovery day.  Active rest can be something as simple as playing basketball or tennis or taking extra time with a foam roller.

We tend to base our workout success on how sore we are, but what good is being so sore that it prevents us from working out for a few days?  Our bodies improve and adapt on the days we recover, so scheduling recovery time is vital to optimizing our performances.  The quicker you recover the sooner you can get back to high intensity workouts which leads to better gains and faster improvements.  In other words recovery is the key element to reaching or not reaching your goals.

Recovery is also important from a mental standpoint.  Even the most well conditioned athletes will burn out if they push the limits with their workouts and don't make a conscious effort to rest and recover.  Scheduling active rest days during the week allows you to really push yourself during your workouts knowing you'll be giving your body and mind time to recover.  Make a conscious effort to take recovery days and during those recovery days find different way to actively recover. 

So how do we put this in play?  Plan.  You know what a typical week looks like for you and when you'll be training.  You'll also have an idea as to when you'll need a recovery day so plan accordingly.  

Check out this article on Verve athlete Lee Zink! He's won defensive player of the week twice this season and is helping lead Denver Outlaws through an undefeated season on the way to their upcoming championship game!  We can't wait to see you in action again later this month!
 

Death By Strict Pull-Up

With a continuously running clock, perform one strict pull-up the first minute, two strict pull-ups the second, three strict pull-ups the third…

Post highest round to comments and BTWB

Let’s talk MCI. Not Mass Casualty Incident (even though after some WODs it looks like one in here, you know what I’m sayin’?), but rather Mechanics, Consistency, and Intensity. CrossFit is defined as “constantly varied, functional movements performed at high intensity”. Before intensity though we want to see that movements are performed mechanically sound consistently. This is why we drill movements with PVC, and after PVC comes light weight. As we are able to consistently maintain good form we can begin to add more weight or add complexity to movements, thus increasing our intensity.

This is why we scale WODs. Scaling is not meant to be a blow to anyone’s ego or to stint your progress, it is meant to do just the opposite. We scale for several reasons of which include:

1)    Maintaining the stimulus of the WOD. An example of this is when we as trainers say this WOD “should take you around 10 minutes”. We provide scales to keep you in that time frame, because taking 20 minutes to do a 10 minute WOD robs you of the stimulus of the WOD. Your body was no longer trained to push hard for 10 minutes but instead trained to take several long rest breaks in between short work cycles.

2)    Maintain mechanics in the movement. I would like to use an example outside of one involving a barbell. Let’s talk pull-ups. When a WOD shows up with 100 pull-ups in it and you as an athlete have been working on your kipping pull-ups but are not sure if you have a 100 in you but you are ready to give it a go. At some point in this workout you are no longer linking pull-ups but have instead gone down to singles, a single throw of your body in full effort to get your chin over the bar. For every giant kipping swing you have also begun to rip your hands. You have lost the mechanics of doing a pull-up. You have lost the mechanics of active shoulders, explosive hip extension, and a tight midline. You may get through all 100 pull-ups but you have not increased your training or capacity in doing pull-ups.

Scaling does not decrease your intensity. That is a myth perpetuated by no one who has scaled and seen the benefit of doing it correctly. Intensity is relative to your abilities. I have had people come up to me and complain when I scaled their WOD with lighter weights, “that’s too light, it’s not hard enough for me”. Can you guess my response to this athlete? “Then move faster and rest less.” You can make a workout as hard as you want to. If I scaled a weight or rep scheme and you finish in the intended time domain then I know I have scaled appropriately for you as an athlete.  I know you maintained the stimulus and the mechanics, I know that you will walk away stronger. The key is for you to know that as well.

As you progress through your CrossFit career and you push yourself with new challenges, ask yourself  “do I have the mechanics, do I have them consistently?” If the answer is yes then increase the weight, increase the reps, increase the rounds, and move at a level of intensity that matches your abilities. You will be stronger then yesterday.

If you plan on doing the 31 Heros WOD this Saturday click here to register online, and please sign up for class so we know you are coming. All are welcome.

Partner WOD!
As many rounds as possible 30 minutes of:
3 Deadlifts (315#/215#)
9 Box Jumps (30"/24")
15 Push-Ups

Post rounds to comments and BTWB. 

Ever find it hard to find the motivation to work out?? Here are some tips from Pete Williams, on the website coreperformance.com:

1. Be accountable

It’s easy to blow off a workout when nobody is expecting you to show. It’s a lot tougher to do so when you have a workout partner or training group expecting you. “The social aspect of working out helps for a lot of people in general,” says Kevin Elsey, director of the performance innovation team at Athletes’ Performance. “But it also can provide the accountability you need to stay motivated.”

2. Downsize your workout

As an endurance athlete and coach, Jessi Stensland knows what it’s like to face an ambitious workout on a day when the drive and energy level isn’t there. Rather than punt completely, she suggests downgrading your plan to something shorter or less strenuous. “Maybe you were planning a long run,” Stensland says. “Why not do Movement Prep instead of nothing? At least you’ll have that benefit and a sense of accomplishment.” Once you’ve started, you might find the energy level kicking in and be able to tackle your original workout. Stensland draws an analogy between this phenomenon and interval training. “There are times after one hard interval where you cannot imagine doing another,” she says. “But after your heart rate comes down and you’re relaxed, you’re ready to go again.”

3. Plan ahead

It’s easy to rationalize missing a workout because you forgot your clothes or don’t have time to rush home to get workout gear. Stay motivated and on course by laying clothes out the night before and keeping extra gear in your car or under the desk. “What can you do to remove as many barriers as possible to staying motivated?” Elsey says. “Whether it’s bringing a gym bag with clothes or having proper nutrition planned, do all of the prep work when you are sufficiently motivated.”

4. Attach a deadline

Training for a specific race or competition brings about a sense of urgency, keeping you motivated and less likely to skip a workout. By signing up for an event well in advance, you’ve also made a financial commitment, no small consideration given the ever-escalating costs of running, triathlon, and other events. Once you’ve signed up, let everyone know. This keeps you motivated since you’ve publicly pledged to do it. “Sports becomes a social-tribal kind of thing,” says Jerry Napp, an exercise physiologist and certified USA Triathlon coach in Tarpon Springs, Fla. “It’s always motivating to see how you’re going to do within your tribe.”

5. Mix it up

One of the biggest trends in participatory sports in 2011 is the popularity of obstacle mud runs. Races such as the Tough Mudder, Spartan Race, and Warrior Dash draw thousands to participate in races that include a dozen obstacles spread out over a 3- to 12-mile course. Athletes do not know what’s coming next. The last thing you want to do is make your training routine. Be sure to vary your training to constantly stimulate your body.

6. Track your progress

The growth of children is more evident to a relative who sees them only a few times a year than it is to a parent. By the same token, it’s easy to overlook incremental progress. That’s one of many reasons it’s important to track your progress over weeks, months—even years. Like investing, seeing that progress helps keep you motivated and on track. 

7. Find your rhythm

Maybe you’re not lacking motivation, just timing. Some people will never be “morning people” while others know that if they don’t do their workout in the morning, it will never happen. Some people can’t imagine training after a long day at work while others need that time to de-stress before heading home. “Once you discover when you’re most motivated to train, that’s going to knock down another barrier for you and help you stay motivated,” Elsey says.

• Have you been wanting to cross that half or full marathon off your bucket list? The Rock n' Roll Denver Marathon is a great local race to test your physical and mental limits! Come to the Endurance classes and get yourself ready to set a PR or achieve that personal goal. Don't quite feel up to that distance? They have a 2 person relay for the 13.1 mile distance! That's a great opportunity to get a friend or loved one involved in the madness! http://runrocknroll.competitor.com/denver
• ​The 31 Heroes workout will be held at Verve this Saturday. It is a great workout for a great cause. Bring one, bring all, just be sure to sign up online.

Four Rounds for Time of:
Run 400 Meters
Row 500 Meters
75 Double Unders

​Post time to BTWB.

Reminder that this weekend we are going to be a registered affiliate to host the 31 Heroes WOD.  It's a grueling workout for a great cause. You and a partner will complete; Thusters, Rope Climbs, and Box Jumps as well as run with a sandbag or a heavy object to make the run a little more fun and exciting.  

We are not charging drop in fees so bring all your friends.  We will have plenty of trainers around to help modify the workout and of course can scale accordingly.  Classes/Heats will start at 8:30 AM and will run every 45 minutes.  We will have a group structured warm up so please make sure you show up a few minutes before you are scheduled to go.

We are asking people to sign up as early in the week as they can so we can get an idea of how many people will be coming.  We've reached out to some local vendors too so if we can get a head count early enough we may have some local businesses swinging by.  

We will be accepting donations the day of but of course you can sign up online at www.31heroes.com.  The donation is $31 and if you want a t shirt it's another $7 which includes the shipping for the shirt.  I signed up Wednesday and received my shirt by Saturday.  

If you have any questions or concerns about people you may be bringing, the workout or any other questions please feel free to talk to any of the trainers or email me at eric@crossfitverve.com.

I hope you can all make it.  It will be a great workout with great people supporting an amazing cause.  

Snatch Balance 1-1-1-1-1-1-1
then
Tabata Mash-Up: Sotts Press, Snatch Balances 45# (33#)​

Post Weight to BTWB.

What amazing performances by two Verve Athletes this past weekend.  Emmalee and Matt proved once again why Verve is one of the best CrossFit gyms in the world.  They battled hard all weekend and from the photos we've all seen had an amazing time while representing Verve.  Be sure and congratulate them when you see them.  

Reminder that the 31 Heroes WOD will be taking place next Saturday.  There is still plenty of time to sign up and please remember to invite your friends as we can scale the workout to accommodate anyone that would like to come.  Here is the link to sign up and donate.  LINK

Summer time means road trips.  No I'm not asking if anyone will take me on one with them.  I found a great blog with some cool tips for making those long road trips healthier.  Here's 13 ways to make your road trip smarter and healthier.  Click HERE for full blog.  Here's a few of my favorites.

Stretch your legs (and shoulders and neck).  Stop everyone so often so you can get out and stretch.  I've been on road trips where I've stayed in the car for 8+ hours without stopping and when I did stop, I felt like I'd been frozen in carbonite.  Yep Hans Solo reference.

Don't Forget the SPF.  My arm gets toasted from having the window down.  It's not a good look when only the left side of your body is red so make sure you put some sun block on before heading out on the road.

Keep the Brain Active.  Instead of music try bringing and audiobook or podcast along.  This will be perfect for when those companions of your who promised they'd stay awake the whole time, decide to take a snooze and leave you all alone at the wheel.  

It will be another great week at Verve.  Look forward to seeing everyone.  

Row 5K

​Post time to BTWB.

Just think, our row today is only 16K less than Matt and Emmalee did on Wednesday.  Speaking of Matt and Emmalee, come in today for the row and watch them live as we will pull the rowers up front and have the Games streaming live all day.  After the row we will do some extended mobility and feel free to hang out and watch as long as you like.

Reminder that a week from Saturday is the 31 Heroes WOD being held at CrossFit Verve.  It's going to be an exciting and challenging workout and all the money goes to a great cause.  No drop in fees, please donate what you can instead.  We have heats on MBO, please sign up so we can plan accordingly.  For more information and to donate please click HERE.

Since we still have plenty of days remaining in the 300 days of sunshine Denver has every year here is some helpful information regarding foods that help protect you from the sun.  Click Here.  Here's a preview, dark chocolate is one of the foods.  

Behind the neck jerk
5 – 3 – 2 – 1 – 1 – 1 – 1 – 1

Then,
4 rounds:
1 minute max rep of strict pull-ups
Rest 1 minute
1 minute max reps of push press 155(105)#, taken from floor, no racks
Rest 1 minute

Post loads and reps to comments and BTWB

There are 3 metabolic pathways that provide energy for all our bodies' actions. 

The first pathway is the Phosphagen Pathway. This pathway dominates our highest powered activities and last for the shortest period of time. Think 100% power output piquing at around :10. What kinds of things in CrossFit do we do that sound like that? How about 1RM deadlift, 100m sprint, 1RM snatch, etc. 

The second pathway is the Glycolytic Pathway. This pathway dominates moderate powered activities that last up to several minutes. Our power output drops to around 80% thus allowing us to work longer. Most of our CrossFit WODs fall into this range, Fran, Grace, 8-12 minute AMRAPS, etc. 

The third pathway is the Oxidative Pathway. This pathway dominates low powered activities that last in excess of several minutes. Now our power output is around 40%, this let's us carry one for much longer periods of time. WODs in excess of 20 minutes, hero WODs, 5K run or row, all of these activities carry on in our Oxidative Pathway. 

The Oxidative pathway is an aerobic pathway, meaning it requires oxygen to produce our energy. Aerobic training has several bonuses, obviously the longer we can work the greater our cardiovascular/ respiratory endurance as well as our stamina. There will be a decrease in body fat but on the down side there is also a decrease in muscle mass. Aerobic training does very little to improve our strength, power, or speed. 

The Phosphagen and Glycolytic Pathways are anaerobic, meaning they do not require oxygen. Anaerobic training also improves cardiovascular/ respiratory endurance, in fact more so then aerobic training. Anaerobic training also decreases body fat, however this type of training will increase muscle mass as well as improve our strength, speed, and power. The biggest bonus of anaerobic training is it's ability to improve our aerobic capacity, this does not happen in the reverse. What I mean is we do not need to train for running a 5K by running a ton of 5Ks, we can lift heavy and bust our butt through a 5 minute WOD and this work will help in our capacity to run a 5K. 

So why am I telling you all this? As I said earlier, in CrossFit we spend the majority of our time working in the Glycolytic Pathway, we do this because we find the most benefit across the board. However we do not ignore the other pathways, we do not forego the heavy lifting days or the longer endurance days because they too have their benefits. Working all three pathways makes for the most well rounded athlete and that my friends is the name of our game, we master nothing and we work well at everything. 

Moral of the story: STOP CHERRY PICKING!! ALL of it makes you stronger.