For time:

Run 1000 meters
30 Handstand push-ups
Row 1000 meters

Post times to comments and BTWB

Yo, what’s the deal with rhabdo?

Rhabdo is a key word we like to shoot across your bow as a warning when certain movements show up in WODs. Those movements include, but are not limited to, jumping pull-ups and GHD sit-ups. Rhabdo is short for rhabdomyolysis. Rhabdomyolysis is the breakdown of muscle fibers that leads to the release of muscle fiber contents (myoglobin) into the bloodstream. Your blood filters through your kidneys, this is where waste is removed from the blood stream for you to later pee it out. When the myoglobin is released into your blood stream, it will eventually be filtered through your kidneys. This is a problem for your kidneys. Not only is myoglobin tough to filter but it also breaks down into substances that can damage kidney cells, and in essence destroy your kidneys. Just so you know, you really need your kidneys. Kidney destruction can lead to total kidney failure, and without any treatment, can lead to death. Yeah, I said it, death. This stuff be serious.

In the words of Keanu Reeves, whoa.

So how does this relate to our crossfit WODs? Rhabdo may be caused by any condition that damages skeletal muscle, especially injury. When the topic of rhabdo comes up you may hear the words “loaded eccentric movement”. Eccentric muscle contraction is the muscle activating while it is lengthening under load. I will use the example of a bicep curl. If you extend your forearm at the elbow while holding on to a dumbbell (loading), your muscle is activating/ contracting as it lengthens (the mind blowing concept here is that “contracting” does not necessarily mean “shortening” of a muscle). The opposite of this is concentric movement. Concentric muscle contraction is the muscle activating while it is shortening under load, the curl.

So now let’s apply this information to the jumping pull up in crossfit. The concentric movement on your bicep would be the jump and pull to get your chin over the bar. This movement is loaded with your body weight. The eccentric movement would be the decent back down to your starting position with arms locked out and knees bent in jumping position, again this movement is loaded with your body weight. “Eccentric movements are particularly stressful for muscles because the muscle cells are lengthening while trying to contract. This “stretching” increases muscle tension and predisposes the muscle cell to injury.” (Dr. Will Wright, The Crossfit Journal) During a jumping pull up it is important to have a controlled decent, meaning no rapid dropping creating a jerking pull on the arms/ shoulders nor do we want a slowed negative decent. It is also important to move through a full range of motion, chin over bar and back to locked out elbows.

There are several other causes of rhabdo as well as several ways to aid in preventing it. Stayed tuned for more info.

To be continued . . . .

Information in this post was found at:

Medline Plus http://www.nlm.nih.gov/medlineplus/ency/article/000473.htm
Muscle Physiology http://muscle.ucsd.edu/musintro/contractions.shtm
The Crossfit Journal, “Rhabdomyolysis revisited”, Dr. Will Wright

As many rounds as possible in 10 minutes:

50 Double unders
10 Power cleans, 155# (105#)

Post rounds to comments and BTWB

Good day Verve-ites. What’s the haps? What’s the 411? Who’s hip to the info? Do you know what’s what and who’s who? Are you up to date on the current events? If you have found yourself being the last to know about all the exciting activities taking place at Verve, or being hosted by Verve, well then have no fear for the wide world of social media is here. Verve is fully plugged into the social pipeline and we would love for you to follow us and keep yourself in the know.

You can like us on Facebook:

www.facebook.com/pages/CrossFit-Verve/131498516923187

You can follow us on Twitter:

https://twitter.com/CrossFitVerve

And you can follow our journey through pictures on Instagram:

www.instagram.com (look for Crossfitverve)

For those of you who boycott the interweb and find it to be the downfall of our society, only making it easier for the machines to rise up. . . well not only can you stay updated with events by reading the WOD blog but we also have an updated events page to check out. Here is a list of some those upcoming events that may pique your interest:

Verve Night Out @ EXDO Event Center
May 24th 9 p.m.
Sign up at Verve, email Patrick McGinty with any questions patrick@crossfitverve.com

Danny Dietz Memorial WOD @ Berry Park in Littleton, CO
May 25th 10 a.m.
Sign up for class in MBO, additional details to follow in future WOD blog 

Crossfit Kids Seminar @ Verve 
May 25th and 26th 9 a.m. – 5 p.m. 
Register here

OPENutrition Seminar Series @ Verve
June 8th and 9th 12 p.m. – 3:30 p.m.
Register here

Crossfit Level 1 Seminar @ Verve
July  6th and 7th 9 a.m. -5 p.m.
Register here 

Complete as many rounds as possible in five minutes of:
3 Deadlifts @ 275#(185#)
7 Push Press @ 115#(75#)

Post rounds to BTWB.

I love to eat, said everybody.  The problem is most of my meals are very boring either because they’re simple and quick or because I simply don’t know how to be creative in the kitchen.  I eat healthy for the most part with an occasional cheat meal every now and then, but my diet mainly consists of grilled food, sweet potatoes, fruit, and nuts.  I need help when it comes to being adventurous with cooking.

One of the blogs I read had a list of great cookbooks that cover all types of diets, from vegan to paleo.  Since I’ve been looking for resources to help me become daring in my culinary adventures, I thought this might also be a good resource for others

I know a lot of our members are great cooks and also either have blogs or know of some great blogs that would be beneficial to Verve athletes as a resource so please post them to the comments section.

Here is the link to the blog that offers cookbooks for all types of diets.  If you know any other cookbooks that might be beneficial please post them in the comments section as well.

Complete as many rounds as possible in 20 minutes of:
Run 400 meters
7 Muscle-ups

Post results to comments and BTWB.

Verve Athlete Profile: Jim Duwve

Where are you from?

I grew up in Cleveland Ohio. I left in 1978 to go to college in Melbourne, FL, beaches, bikinis and a drinking age of 18 were much more appealing than snow and gloomy weather. I joined the Navy in 1982 and spent the next ten years in Pensacola, Jacksonville and San Diego when I wasn’t deployed and sailing around.

How long have you been CrossFitting?

I started CrossFitting almost 8 years ago on the advice of my BJJ instructor. I was looking for a way to increase my endurance so that I could be competitive with the 20 year olds. I started by doing the main site WOD’s at Bally’s and risked being kicked out on a daily basis. I would take my homemade wall ball and hang my rings from the squat rack. That would drive the personal trainers crazy. I eventually turned my garage into a garage gym and worked out at home unit joining Verve in February of 2011.

 I took my Level 1 Cert and Colorado State Patrol Headquarters on Mother’s Day weekend of 2006. My instructors were Coach, Annie and Nicole. Tony Budding was filming the course and Skip and Jodi Miller were helping out.

 What is your favorite workout?

When I followed the main site we repeated WODs quite often. I become very comfortable with Cindy and that became my favorite. I’ve always enjoyed Murph and remember when it became the first Hero WOD. Body weight WODs were always my favorite because I was terrible at the OLY lifts. However, because of Verve’s emphasis on OLY lifting and Luke’s coaching I find I now look forward to WODs that include throwing weight around.

What do you like to do in your spare time?

Besides trying to keep up with all my daughter’s activities I enjoy snowboarding, golf, water skiing and anything that involves sand, sun and a cold drink.

What is one of your best/favorite goals you have accomplished since you started CrossFit? 

My favorite accomplishment is probably going to sound shallow, but the ability to develop a solid core and have defined abs alluded me throughout 25 years of working out and athletic endeavors. It wasn’t until I discovered CrossFit that I was finally able to achieve that life long goal. 

As far as achievements go, I am just starting to reach new PR’s that have alluded me for years (getting a new shoulder really helps). Those PR’s are fueling a new desire to improve (I’ve fallen in love with OLY lifting) and re-focus my attention on form and technique verses speed. 

The one thing that I want to accomplish more than anything is a controlled handstand and the ability to walk on my hands.

Anything you would like to add?

I’d like to thank CrossFit Verve for continually evolving to meet the growing demands of their members. The excellent coaches, the dedication to quality instruction, the concern for your members overall well being and the flexibility to provide additional training opportunities through seminars, specialty classes and open gym. You have removed all excuses for us not to perform and improve to the best of our abilities while maintaining a safe and well-supervised learning environment.

Jim, it’s our pleasure to have you with us!

Five rounds for time of:
5 Overhead squats 135#(95#)
10 Toes to bar
15  DB hang squat cleans 40#(25#)
20 Double-unders

Post time to BTWB.

We’ve all heard the we should eat organic.  Problem is it’s usually more expensive than the non-organic option so it may not be in the budget.  We know that organic options expose us to less toxins, provides higher levels of Omega 3’s and antioxidants, and provide more Vitamin A, E , and C than the non-organic, but sometimes price is the determining factor in our selections.

From the Poliquin blog I came across a few simple ideas to make eating organic all the time a more realistic option..  Check out the full blog here.

Here’s the bullet points from the information:

#1: Invest In Organic, Pasture-Raised Meat

Check out the following sources websites for information on safer sources of meat, www.eatwild.com, www.localharvest.org, and www.westonaprice.org/local-chapters/find-local-chapter.

#2: During Summer Always Choose Nutrient-Rich, Full-Fat Organic Dairy

#3: Mix & Match Produce Based on Local Options & The EWG Guide

The (EWG)Environmental Working Group provides two lists as part of their guide to pesticide levels on produce: The Dirty Dozen plus Two of foods that are most contaminated by pesticides, and the Clean Fifteen that are cleanest.

#4: Shop Organic For Special Populations: Kids & Pregnant Women

Check out the full article HERE for more information regarding the above information referenced from the Poliquin Blog

For time:

“Griff”

For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah.

Post times to comments and BTWB.

Verve Athlete Profile: Lindsey Hodel 

Front Squat 5-5-5-5-5

then 

Every Minute on the Minute for 7 minutes 2 Front Squats @ 60% ( take it from the ground)

Marketing and advertising have such a huge role in what the general public considers healthy food choices.  Walk through any supermarket and you’ll see the term “healthy” in front of words like cereal and snacks.  Most of us know that these aren’t good choices when it comes to food, but the general less informed public might not.

I came across an interesting blog that discussed food that is labeled or touted as healthy, but clearly isn’t.  

Check out the full blog here and let us know what you think.

Here’s a sample of some of the items on the list:

Fruit Juices:  Most fruit juices contain very little actual fruit.  Instead they contain artificial flavoring and sugar.  Fruit juice contains no fiber and there’s nothing to stop you from downing massive amounts of sugar in a short amount of time.

Low Fat or Fat Free Foods:  When the anti-fat message first came out, food manufacturers started producing “healthy”(there it is) products that were low-fat or fat-free, problem is the food wasn’t very tasty.  In order to make it tasty they started adding all sorts of artificial flavoring, chemicals, and tons of sugar, turning what was originally healthy into some unhealthy.

Energy Bars:  Simply, most of them are highly processed and contain more harmful ingredients than beneficial ones.  Sugar, artificial flavors, read the labels and most likely you’ll find these ingredients.  Spend your money on real food.  It might not be as convenient, but at least you’ll know what you’re eating.

Check out the blog and the other 8 so called Healthy options.

Five rounds for time of:
15 Ring rows
15 Bench press (135#/95#)
15 Back squats (135#/95#)

Post times to comments and BTWB.

Strength Training For Women ~ Luke Palmisano

Over the past few decades, the participation of women in sports has proliferated greatly. With this, the instance of injury has increase, along with the need for physical preparation. As women’s sports have progressed, just like with any sport, the athlete’s have gradually gotten bigger, stronger, and faster, while continually pushing the limits of the human body. Again, the need for physical preparation continues along the same curve. Additionally, the concept of women in athletics has changed. More and more women are being given opportunities to meet their optimal physical development. 

The most common need faced by the female athlete is the need for upper body strength and development. In many sports, including CrossFit, this is a determining factor in what limits women. Of course, the requirements of different sports creates a curve in needed upper body strength. Two extremes could be an endurance runner on the one end, with a shot put thrower on the other. Because women have smaller muscle fibers than men, and fewer of them, all available muscle fibers must be developed and activated to assist muscle development. So, the rep scheme should run the proverbial gamut: 1RM’s, 3RM’s, 5RM’s, not to mention hypertrophy sets, with rep schemes in the 10-15 range, as well as max-rep sets that may go beyond this. This all must be integrated. Additionally, total body power output may need to be addressed in the female athlete. The needs for this athletic development have been scene in sports from tennis to basketball. And, of course, CrossFit. When it comes to upper body exercises, women have, on the average, greater potential for growth and development, due to lack of training. Like I said, this is on the average (pretty sure some women reading this could bench press me if they wanted to). 

All in all, there are many benefits for women in pursuing a athletic or fitness program. Enhanced bone development, stronger connective tissues, increased functional strength (for sport and for life), increased lean body mass, decreased nonfunctional body fat, higher metabolic rate, higher self-esteem and confidence, and improved physical performance are all things you can look forward to.

Finally, it’s important to address a few myths that are out there about female strength training. The first is that strength training causes women to become larger and heavier. Strength training results in reduced body fat and increased lean weight. Women who are genetically pre-disposed for muscle growth, who take part in high intensity training are the ones who see significant muscle growth. The second myth is that women should use different training methods than men. Women are no more likely to be injured while lifting weights than men are. The benefits derived from functional movements are not biased based on sex, either. They are constant. The final myth is that women should avoid high-intensity or high load training. The benefits derived from intense training are not biased, either. They are constant. Women will receive benefits from them the same as men.

The information for this post was heavily referenced from the book Science and Practice of Strength Training, by Vladimir Zatsiorsky and William J. Kraemer.  

Shoulder Press 2-2-2-2-2
Then every minute on the minute for 7 minutes
2 Shoulder press @ 70%
plus
As many double unders as you can with the remaining minute

We’ve talked about this previously but I felt like it’s something that we need to address often.  How often do you think to yourself right before you hear 3.2.1…go “boy this is gonna suck.”?  I know I’m guilty of it.  I get pissed when during a heavy day I miss lifting a weight I know I should be able to.  Maybe I’m having a bad day or I’m simply not 100%.  Whatever the reason I just didn’t perform up to the standards I had in my mind.  I can sometimes let that feeling stay with me for longer than it should.  I need to have more positive  mental thoughts pre-workout.  

In an article I read recently the author talked about challenging negative thoughts by breaking the negative thought down into steps.

1. Recognize that you are having a negative thought or pattern of negative thoughts.
2. Say “Stop!” In your head (or out loud if it feels socially appropriate).
3. Challenge the thought by probing it with questions. Ask yourself, “What evidence do I have to support this thought?” Odds are, you’ll notice that the evidence isn’t strong.

The process is simply enough, right?  Instead of thinking about how bad a workout is going to hurt, think about how good you’re going to feel once you’ve finished.  Think about the feeling you get after accomplishing something that very few people could accomplish.  This is the type of positive self talk that keeps you coming back and making your better and better each day.