20 Rep back squat

Use 60% of 1RM back squat from 4/1/13 and add 10# and perform 20 reps. No reracking or long pauses. This will be the fourth week. If 1RM < 200#, you will be adding 20# total to that number today. > 200#, you will be adding 40# to that number today.

Then…

21 – 15 – 9 reps for time:

Overhead squats, 95# (65#)
Burpees

Post times to comments and BTWB.

HUGE turnout on Sunday for Emmalee’s Gymnastics Skills clinic, be on the lookout for regular Sunday mobility and gymnastics sessions on the schedule.  Also, Endurance and Rowing classes are coming to regularly scheduled MBO times and Open Gym hours are now Monday – Friday 1:30pm – 4pm in addition to our evening and weekend Open Gym hours.   Please adhere to our Open Gym etiquette and enjoy!  Let us know your thoughts!

Please join us for our CrossFit Verve Open House & Garage Sale on Saturday, May 11th 12pm–4pm.

Do you have some old fitness gear you want to get rid of? Bring it on it and all proceeds will go to help support the Verve team and individuals traveling to Regionals in Utah at the end of May. Items must be outdoor/fitness related and everything left after 4pm will be donated to GoodWill. 

Do you have a business or side-job you would like to share with the Verve community? Vendors may set-up a table to share with our community for the afternoon for a $10 donation.  It’s a great opportunity to introduce yourself and your business to our community.  Come get some cool giveaways from vendors such as TenderBelly Bacon, EvolutionSnax, Noble Savage Foods, etc.

We’ll also be having free gear giveaways every half hour.  All current Verve retail will be on clearance as we make room for the new arrivals.  One day only!

KIDS!!!  We will have free Kids Classes at 9am and 12:30pm, sign up HERE
Verve kids, tell your friends about how much fun you have in class and bring them with you!

For time:

Run 800m
then, three rounds of 
20 Box jumps, 24″ (20″)
20 DB Squat cleans, 40# (25#)
20 Ab-mat sit ups
then, run 800m

Post time to comments and BTWB.

As a team of 4 complete the following:

250 Pull-ups  
250 Kettlebell swings, 24kg (16kg) 
250 Double unders 
250 Overhead squats, 95# (65#)

Post time to comments and BTWB.

As many rounds as possible in 25 minutes:

10 Hang power cleans (135#/95#)
20 Toes-to-bar
400m run

Post rounds and reps to BTWB.

Verve Athlete Profile: Chad Dagenhart 

Snatch from the block day
We are going to work on snatching using the jerk blocks
Come in and practice pulling from different heights
then 
Every minute on the minute for 7 minutes
3 Hang Snatch @ 60% of 1 RM from the blocks

I recently came across a blog by John Welbourn, the man behind CrossFit Football.  The blog is a sort of recap of 2012 and plan for 2013.  I know it’s a little late in the year to be talking about resolutions for 2013 but the blog is fantastic and needs to be seen. 

Check out the full blog HERE.

Here’s a few of my favorites points from the 42 John posted.  Take a look at the blog and let me know what numbers are your favorites or which ones resonated with you.

1. Know what you are training for.
We often sat at the seminars and my gym, “What are you training?” This translate into, you need a goal, a destination for your journey. Without you are left to wander, and this site is not called Kung Fu and you are not Caine. Pick a goal, chart a course, keep your head down and don’t come up for air until you meet it.

14. Heavy prowler pushes cleanse the soul.

25.  Dont let fear be your limiting factor.
Louie Simmons told me, “To master kung fu, the training must be severe.” What Louie means is, don’t take the easy way out. Winners and champions are forged in the crucible of competition and hard work. Don’t let fear of not meeting your goals be your limiting factor when it comes to training or success.

32. Learn to cook.
Even if it just involves adding meat, water, salt and root vegetables to a slow cooker or burning meat on a grill. Learn to cook. Nothing is as unimpressive as someone who cannot or will not learn.

39. Work the tissue.
Active Release Therapy. Graston. Deep Tissue Massage. Mashing. Do something to mobilize tissue and speed recovery.

Your turn.  Which ones do you like?

Ten rounds for time:
15 Deadlifts  (135#/95#)
15 push-ups

Post results to comments and BTWB.

Work Out More Than Once A Day? ~ Luke Palmisano

Especially with competitive athletes, we find that they are driven to work out more than once a day. Is this good? It can be, most certainly. But what about this scenario: Hot Dogs and Cupcakes has a maximum effort day. You have to perform box squats, at or near 90% of your one rep max, and the routine is 12 sets of two. Along with other accessory work, you, if done properly, have worked out very hard, and have taxed your central nervous system. You got your pump on, and everyone can tell, because you flex and point to make sure everyone knows exactly which way Coors Field is from the gym. All of a sudden, you hear a familiar call…

Six-o’clock class, let’s go!!

What to do? You see the WOD. It includes squat cleans, some pull-ups, and some running. Well, here are some thoughts to consider. First of all, to get the most out of your workout, especially strength exercises, it helps if the body is fresh. So, throwing yourself into a vigorous warm-up, followed by a intensive workout that will also be hard on the central nervous system, may be difficult on the body. Impossible? No. Will the benefit derived from the workout decrease? Most likely, yes, especially if what you did in HD&CC’s induces what could be called “premature fatigue.” Meaning, the muscles you want to use in the MetCon during the 6:00 class are already tired. The fatigue effects on the given muscles could now be superimposed, leading to over-training. To avoid this, here are some ideas to remember: 

• Include main sport exercises before assistance exercises.
• Use dynamic, power-type drills before slow exercises, such as squats.
• Exercise larger muscle groups before smaller ones.
• Give yourself an opportunity to rest and recover between workouts. An examination of Bulgarian athletes preparing for the Olympic games showed that they worked out several times a day, with the cumulative time totaling six hours! The key, though, is that between workouts, they were given half-an-hour to 45 minutes to rest, recover, and stretch.

Thruster 2-2-2-2-2-2
then
Every minute on the minute for 10 Minutes
2 Thrusters @ 70% of 2RM plus:
5 Burpees
or 25 Double Unders
or 5 Box Jumps (pick your poison)

Post Weight to BTWB.

In crossfit we are constantly putting pressure on our wrists.  Going overhead with the presses or snatch, floor presses, the front rack, and overhead squats are all movements that put an enormous amount of pressure and weight on on the wrists.  How often are we mobilizing our wrists though?  I know i’m guilty of overlooking them all the time. I spend a lot of time on other areas of the body but the wrists, which I use just about everyday, never get the love they deserve.  I’ve researched a few simple mobility exercises that I know will help all of us target our wrists and make sure they are flexible and mobilized the next time we call on them in a workout.

20 rep Back Squat:
Take 60% of 1 RM from Monday 4/1 and add 20# for 20 reps. If back squat <200 lbs, add 5#

“Nate”
Complete as many rounds as possible in 20 mins of
2 Muscle-ups
4 Handstand push-ups
8 Kettlebell swings, 32kg (24kg)

Chief Petty Officer Nate Hardy was killed Sunday February 4th, 2008 during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

Post load and rounds to comments and BTWB.

“Number 997, number 998, number 999, 1000!”  

No, I’m not counting my strict pull-ups this week at Verve–well, I might be, it’s okay–but what I am talking about is ALL my reps.  Have you heard that it takes 10,000 hours to master something?  Or that 10,000 reps?  That’s a looooooong time.  Sometimes we forget that concept applies to our movements in CrossFit too.  We accept that it takes years of practice for surgeons, or professors…but dang, I just want that muscle-up or 400# deadlift NOW!  Trust me, I understand it personally, especially being faced with a toddler daily who is learning the concept of time.

I’m not saying that things can’t happen fast.  Sometimes you just need a little progression, a single cue, or extra help and BAM, you’ve got it.  But don’t forget that so many of the skills and movements in CrossFit and life require practice.  Practice means you are engaged.  Engaged in every set-up, every piece of the movement, every finish.  You are present in that moment, paying attention to how everything feels.  You know if your back is rounding, if your belly isn’t tight, if your chin isn’t high enough.  That attention to detail in your reps will make sure you are getting the most out of every one of them.  You are building strength in the right positions, you are building those neuromuscular pathways correctly, and you can stay injury free.  

So take a breath, get set at the top before you deadlift, and stay engaged when you are putting the weight down.  Pay attention to your grip on the bar…..where are your eyes looking?  Is your butt squeezed?   Are your feet screwed into the floor?  Where are you breathing?  Stay present in each component, your own movements, and your own head.  You’ll see your technique improve faster, you’ll see your positions get stronger, and you will be happy with the outcome, whether on rep five or rep five thousand one.     

For time:

Show up, do work.

Don’t be late. 

Single WOD at 7:15am  at Verve.  Endurance Run will meet at Commons Park (18th & Little Raven) to enjoy gorgeous sun while improving our pose skills.  Then go enjoy the rest of your Sunday Funday.

View Larger Map

“Jorge”

For time:
30 GHD sit-ups
155/105 pound Squat clean, 15 reps
24 GHD sit-ups
155/105 pound Squat clean, 12 reps
18 GHD sit-ups
155/105 pound Squat clean, 9 reps
12 GHD sit-ups
155/105 pound Squat clean, 6 reps
6 GHD sit-ups
155/105 pound Squat clean, 3 reps

Post times to comments and BTWB.

Training Rules To Prevent Injury, from the book Science and Practice of Strength Training, by Vladimir Zatsiorsky and William Kraemer

• Maintain the weightlifting room and exercise equipment in proper order.
• Make sure athletes warm up.
• Do not overdose. Avoid rhabdomyolysis.
• Be cautious with the use of free weights.
• Provide assistance when a barbell weight exceeds maximum weight and yielding exercises are being performed.
• Avoid imbalance in muscle development.
• Make sure weightlifting and spotting techniques are clearly understood.