Pail-lid inchworms: Courtney’s preferred method of torture.
Everyone has done the WOD “Murph.” If you have not, you need to. It is a test of your commitment. Has anyone thought to themselves, “How did Murph do this?” Well come and find out what motivated this soldier/CrossFit athlete to strive for success in his life’s journey. Join us as we celebrate one of America’s veterans and the movie telling life story. In honor of Murph, we will be doing the WOD today. Examine the workout shown above, and then come join in the fun!
The movie is only playing from March 22nd to March 28th at the Regal Cinemas at Denver Pavilions, Colorado Mills, and Greenwood Village. Regal may extend the run and expand into other markets if the opening weekend numbers are strong. It’s critical that we fill the theaters Friday, Saturday, and Sunday.
Let’s get a big group of CrossFitters together to show our support for one of our community’s heroes who made the ultimate sacrifice for his country. We are going to watch the movie at the Pavilion’s in Downtown Denver on Saturday the 23rd. Showtime will begin at 2:40pm. There will be a sign in sheet at the gym. There are several restaurants around the Pavilion’s where we can get a bite to eat and hangout before the movie.
Buy your tickets here, or at the movie theatre. You can check out the Facebook event as well. Who’s in?
Also, a link to sign up for the CrossFit Roots Oly Invitational can be found here. Click on the link, and then click on “EVENTS.”
So, I got the low-down on the Oly Meet coming up, and wanted to give you the info. First of all, no singlets required. Doesn’t that just… just make you feel better? It makes me feel better. Basically, it’s not USAW sanctioned, so come as you are. Secondly, there are going to be two meets. One in the spring, and one later in the year. If you pay for both meets, you get a discount. Holla!!!
Meet 1: Saturday, April 6th at CrossFit Roots. Registration begins at 10:00 A.M. You can find details here, and then click on “EVENTS” near the top of the page. The entry fee is $20.00, and registration closes on March 30th. Lifting begins at 11:00 A.M.
Meet 2: Will be held on July 13th, again at CrossFit Roots. Cost would again be $20.00. Specific times have not been released yet.
If you’re worried about your level of lifting and whether you will belong, then relax. I mean, this is Boulder. Hippies love everybody (if someone from Roots reads this, I’m totally kidding!!… Maybe.)!! Seriously though, I performed at this competition last year, and folks from all levels of lifting competed. So, this would be the one to try if ever you had thought about trying one. Plus, if you sign up for the Spring Meet, the July meet would be 50% off. At those prices, you can’t afford not to sign up. I mean, with all the money you’d be saving, you could by that new car you’ve been wanting, or put a down payment on your house… The possibilities are endless.
In summary, your entire life will improve by signing up for this event. Email luke@crossfitverve.com if you have any concerns.
So the first week of the OPEN is in the books. Did you have fun? How did you like the workout? When it was first announced I didn’t really like it or thought there was a lack of creativity involved. I mean there are so many cool functional movements that we’ve done over the course of the last year that I felt they could have come up with something more unique. However, as I played around with it more I really started to enjoy the workout and the combination of movements. Here’s my experience with 13.1.
I first tried it on Thursday while Luke and Josiah were doing. I decided that I was just going to try it, but not with a judge. I wanted to see how I felt once I got to the 135lb Snatch. I had tweaked my back earlier in the week so I decided that I would go for real on Sunday. That being said I, I wanted to feel my heart rate through the first few segments so I went through the first two rounds of burpees and first round and a half of snatches. After that, I was feeling good so I decided to stop and stay with my plan to workout Sunday.
On Saturday I came to open gym with the intention of warming up, going a little heavier on the Snatch and just preparing for Sunday. I felt great during the warm up so I decided to give it a go. Bad idea. I had done about 30 Snatches at 135lbs and maybe 15 at 165 lbs during my warm up. As I started the workout, I could tell I was gassed way to early. Then my hands tore and it was downhill from there. I ended with 134 reps. Barely got through the second round of snatches as I was having trouble holding on to the bar. I was pretty distraught with my score and with my hands in the condition they were in, figured that was what I would have to present as my final score. I went home and started to take care of my hands. I went to the store and purchased everything I could that I thought would help my hands recover over night.
I woke up Sunday and my hands were still in rough shape. I decided that I had to give it another shot and if nothing else, I already a score that I could use. I went to the gym early and with the help of a few people, was able to tape my hands enough that I could give it a shot. I was only able to grab the bar with my fingers as my palms were pretty tore up. Once the workout started, I could feel how heavy my legs were. 300+ burpees in 3 days will do that. The good thing was that adrenaline kicked in and although my hands hurt, I was able to get through the workout. I added 16 reps from the previous day.
All in all a pretty cool first week. I need to be strategic about my warm up and sticking to a plan. Did you learn anything? What would you do differently?
Don’t forget to sign up for your Hydrostatic BF Test.
Let’s establish one point: I am not a doctor. We actually have medical doctors who go to Verve. They can confirm this. Me. Never been to medical school. So when I address your health, take it with a grain of salt. Whereas one hour with me may improve your Olympic lifts, it may also actually lower your intelligence (just ask the people who have to be around me every day).
Back in the 80’s, White Snake was still cool. Cholesterol was also rarely discussed. It wasn’t a big deal. Is there a connection? Perhaps. But somewhere along the line, cholesterol became a big deal, while David Coverdale faded away down the only road he has ever known. Cholesterol, according to some opinions, has been responsible for demonizing entire categories of foods (like eggs and saturated fats) and blamed for just about every case of heart disease in the last 20 years. But some in the medical industry (and it is an industry) have begun to look at the dangers of cholesterol as being a smoking gun. So, briefly, let’s review. What is cholesterol?
It is a fat, produced by the liver, and vital for body function. Every cell membrane in your body contains cholesterol. According to conventional medicine, there are two types: HDL, and LDL. HDL is known as the “good” kind, and LDL the “bad.” Since 2002, however, the recommended levels for cholesterol, especially LDL levels, have been lowered. With what effect? Harlan Krumholz, a cardiologist at Yale University said that “We can’t just assume that modifying the risk factor is modifying risk.” Meaning, lowering cholesterol levels does not necessarily relate to lower risk of heart disease. In fact, according to an article by nature.com, found here, a group of 15 cardiologists will review the guidleines of cholesterol targets. According to the article,
“The guidelines will set the tone for clinical practice in the United States and beyond, and will profoundly influence pharmaceutical markets. They will also reflect the growing debate over cholesterol targets, which have never been directly tested in clinical trials.”
The reason I bring this up is because the diet that CrossFit prescribed, is, in some circles, frowned upon. Red meats? You betchya. Eat fat (both unsaturated and saturated)? Guilty, as charged. Whole grains, part of every good cholesterol lowering diet? Yeah, no. Why? The line of reason is that cholesterol has indeed been a smoking gun in the battle against heart disease. People who are taking part in Paleo and Paleo/Zone challenges are on the front line of a culture that is out to revise dietary standards. In fact, some athletes here at Verve who have taken part in nutritional challenges have seen their cholesterol increase towards the end. This despite other positive health measurements (body fat%, improved physique, and noted improvements in well-being).
So, stay tuned. I will continue to yell that bacon is good for me, and I will also keep playing those White Snake cassettes. Why? Because David Coverdale never got the credit he deserved.
We will be giving athletes the opportunity to try out Open WOD 13.1 at Oly classes tomorrow if they missed it, or desire to repeat it, and can’t make it to Sunday’s event. See coaches for details. Keep in mind, we have many open gym opportunities to make the WOD up, or try it again.
A reminder that EVERYONE must submit their scores before Sunday at 5:00 P.M. Pacific time for your scores to count. Click here to log in and submit your scores. You can sign up by Sunday at the latest, if you haven’t already.
Want to get your lift on? Maybe try out the Roots Oly Invitational, being held Saturday April 5th. Email luke@crossfitverve.com if you’d like to compete.
Hydrostatic Body Fat Test bus will be at Verve on Monday and Tuesday of next week. Click the days below to sign up.
MEN – Proceed through the sequence below completing as many reps as possible in 17 minutes of: 40 Burpees 75 pound Snatch, 30 reps 30 Burpees 135 pound Snatch, 30 reps 20 Burpees 165 pound Snatch, 30 reps 10 burpees 210 pound Snatch, as many reps as possible
WOMEN – Proceed through the sequence below completing as many reps as possible in 17 minutes of: 40 Burpees 45 pound Snatch, 30 reps 30 Burpees 75 pound Snatch, 30 reps 20 Burpees 100 pound Snatch, 30 reps 10 burpees 120 pound Snatch, as many reps as possible
Paleo night out at Limon Restaurant. It will be this Saturday at 5:30 P.M. It will be a three course meal, $30 per person + tax and gratuity. We will have a sign up sheet here at Verve. We will need to have you sign up by Friday night so we can make the reservation. The reservation will limited to 20 people.
The OPEN starts today! Get Some!!
Exercising close to bed time, good or bad? According to a new study it may not be a bad as commonly believed. Exercise, even in the evening is linked to better sleep according to a new study by the National Sleep Experts. Side note, how does one get on the National Sleep Expert team? I digress, according to the new study people who exercise at any time of the day, even close to bed time, report better sleep and feel more rested than those who don’t exercise.
Barbara Phillips, a University of Kentucky sleep medicine specialist who worked on the study says, “The idea that exercise late in the day is bad for sleep was always based on conjecture and anecdote. The theory was that the stimulation of exercise, combined with rises in body temperature, would keep people awake.”
This study results bode well for us that can only find the time to workout late a night. In one study, researchers took 30 adults and had them ride stationary bike for 3 hours and then go to bed just 30 minutes later. The study participants reported no ill affects in their sleeping in either their quality of sleep or the the length of sleep.
A large survey of 150,000 people was conducted and here are the takeaways:
• 83% of vigorous exercisers reported very or fairly good sleep quality, vs. 56% of non-exercisers.
• 67% of vigorous exercisers reported a good night’s sleep on all or most work nights, vs. 39% of non-exercisers.
• Exercisers and non-exercisers reported about the same amount of sleep, just under seven hours a night.
Bottom line, keep working out and you’ll enjoy better and longer sleep. Unless ninja dreams keep you awake like they do Luke. No amount of exercise can help that.
This past weekend we held the Competitor’s Course here at Verve. The trainers had a great time putting us through a couple of WOD’s per day and learning us some cool stuff. One interesting thing that I wanted to pass along was how to tell whether or not we are over-reaching with our WOD’s on a day-to-day basis, and possibly need to take some time off. Here are some factor’s to check:
Your resting heart rate. Check it first thing every morning when you get up. If it lowers or rises by 5% for more than a day, take a day off.
Body weight. If your body weight changes significantly (think of 2% weight loss), you risk being very dehydrated.
Urine shade. I know. This is a family site. But, if in the morning, your urine shade is, shall we say, burnt umber, then up your water intake. Especially in a dry climate, we need to take in fluids. If this is a consistent issue, take a day to hydrate your system.
Sleep hours, and sleep quality. Sleep as much, and as often as your life will allow you. If you are so sore that you are restless and can’t sleep, you may need to take a day or two off.
Check your previous days performance. If you don’t do very well on a workout that you would expect yourself to crush, you may want to take a day off.
Immune status. If you are working out regularly, and then find yourself starting to get some sicky business in your throat… And that sickiness feels as though it’s turning into some kind of infection… Take a day, and rest. Your body may be so spent that your immune system can’t keep up.
All these together give us an indicator of what is happening with our body. Get to know these signs, and keep your health. Some of us GO SO HARDCORE WE REALLY DON’T GIVE OUR BODIES THE CHANCE TO RECOVER BECAUSE WE ARE SO AMPED UP OHMYGOD I AM GOING TO CRUSH THE WOD TODAY. See what I’m sayin? Be good to your body while you drag it through the mud every day. Getting your WOD on is great. Feeling good enough after your WOD to do everything else is even better. Love you.
We have a couple of events coming up to keep in mind. The first is a paleo night out at Limon Restaurant. It will be this Saturday at 5:30 P.M. It will be a three course meal, $30 per person + tax and gratuity. We will have a sign up sheet here at Verve. We will need to have you sign up by Friday night so we can make the reservation. The reservation will limited to 20 people.
The second event to keep in mind is the second annual CrossFit Roots Olympic Lifting Open Invitational. Ryan Landis heads up the Oly program up in Boulder, and is looking to put together a friendly, low pressure Oly meet. For this year, only Verve members are invited to compete against the athletes at Roots! This is a great chance to try your hand at a low pressure competition amongst friends. If you are interested, let me know at luke@crossfitverve.com. I did this event last year and had a great time. The tentative date for the meet is April 6th at 10:00 A.M.
Partner box jumps at 7 am on a Sunday? Sure, why not!
Hey Verve, a note from one of our members, Jeff Clegg, who is doing some great charity work as well as applying his fitness. Please read, forward, and help out.
As you may know I have been a volunteer for Chill Denver for a number of years and starting this year 2013 Chill Denver is one of the few new all year round Chill Programs. I have also joined as part of the Advisory Committee in order to help facilitate Development of Programs, Awareness of the Organization and Fundraising for the programs.
The Chill Foundation provides at-risk and underserved youth the opportunity to learn to snowboard, skateboard, paddle board, and other board sports completely FREE of charge as a vehicle to deliver life lessons in patience, persistence, responsibility, courage, respect, and pride. Since 2005 Chill Denver has been serving youth aged 10 to 18 from a variety of local youth agencies including low-income schools, residential treatment centers, group homes, and a children’s law center. Chill gives these youth the chance to see beyond the challenges of today and focus on positive alternatives for the future.
Please join me in supporting this great organization and my goal of finishing my first Half Marathon.
Please join me in anyway possible, whether you want to participate in the run, donate or just wish me luck!
Yes, the season is upon us. The CrossFit Open is here. And I have to be honest, I really like the format for the Open. It’s all done at your home gym. No crowds, no pressure… outside of the pressure you put on yourself. The first time I competed in the CrossFit Games was in 2009. Back then, we had electricity some of the time. Color TV was but a mirage in the distance. At these games, you simply registered for Regionals. You showed up, you worked out. The top ten went on to The Games.
I’ll reveal a little something about myself here.
I hated it. Competing in front of a large crowd like that made me sick.
In 2010, the Games expanded. Now, you had to compete in Sectionals to get to Regionals. Big event, big crowd.
Me, not happy.
Point is, we all react to competition differently. Some of us thrive on it, embrace it. For others, it’s difficult. As coaches, we see all kinds of mental and physiological reactions to how people deal with the pressure of competing against peers. Sometimes, it becomes very hard to separate how we see others seeing us vs. how we see ourselves (got that?). Basically, we don’t want to look foolish. Well, listen to master of foolishness (I once tested an electric fly swatter on myself to see if it really worked. It did.). I competed in the Open last year. And the year before. And I will again this year. Last year, over 70,000 people signed up for the CrossFit Open. Seventy thousand!How many of those athletes went to The Games? A select few. So, why so many competitors? Why do I compete? Because the Open is safe. It’s here, with your friends, who view you being successful if you do the best you can do. It’s an opportunity to do something for yourself, on your own terms, in a friendly competition with tens – perhaps hundreds – of thousands of other people just like you. So why not give it a try? As of this writing, we have 85 participants from CrossFit Verve. Last year, we had the largest number of participants in the Southwest Region, with 96. We would feel privileged (we being the staff and ownership) to have you compete as well. Perhaps we can best that number. If you have any questions, feel free to ask any staff member here at Verve about the details. You can sign up here, and the cost is 20$. The top 48 from each region and top 30 teams will go compete for a chance to go to the CrossFit Games. Which is fine. For the rest of us, though, it’s a chance to measure ourselves. To compete amongst friends. So why not? What’s to hold you back? Certainly not age, and certainly not capacity. And above all, not expectations. Our expectation is that you enjoy yourselves, and, in the process of pushing yourself, learn something about yourselves.
Three rounds for reps: As many double-unders as possible in 2 minutes Rest one minute As many body weight power cleans as possible in 2 minutes Rest 3 minutes
Kyle, Courtney, Leslie, Fernanda, Charles, and Michael all made us proud at the “Fight For Air Climb.” Props!
WAIT WAIT!! Coffee May Not Be THAT Bad! ~ Luke Palmisano
Not too long ago, one of my esteemed colleagues posted an article written about the dangers of coffee. Long story short, the article revealed that coffee is the bane of mankind, it’s toxic, and it teases orphans to boot. Well… not so fast. Turns out the bane of mankind is actually Bane,someone misunderstood coffee for Clancy as the orphan teaser, and not all coffee is toxic. This is important. Coffee that is allowed to sit for awhile does grow a lot of mold, which is quite bad for you. Coffee that is not allowed to sit and grow mold, on the other hand, gives you the benefits of good coffee, without the detrimental side effects of poorly made beans. Consider this information from thebulletproofexec.com:
52-91.7% of green coffee beans are contaminated with mycotoxins. 50% of brewed coffee beans are moldy.
Caffeine protects coffee beans from mold. Decaf coffee is higher in ochratoxin and aflatoxin.
Mycotoxins cause cardiomyopathy, cancer, brain damage and hypertension and kidney disease. They also make your coffee taste bitter. You want to avoid mycotoxins as much as possible.
10-60% of ochratoxin is not destroyed by roasting.
Another study found 4-31% of ochratoxin remains after roasting. This is why it’s crucial to avoid mycotoxins during every step of the production process, not just after the beans are roasted.
Coffee that is not processed soon after harvest gets more mold than quickly processed coffee.
Coffee develops more mold when it is left to sit, which is how most large scale coffee manufacturers produce their coffee.
Coffee is the number one source of antioxidants for Americans. Unfortunately, it is also one of the largest sources of mycotoxins.
Moderate doses of caffeine improve mental performance.
Caffeine influences gene expression in a way that protects your brain.
The caffeine coffee is a powerful antioxidant that can even protect against Alzheimer’s.
Caffeine is an ergogenic aid, meaning it increases power output. This is true for both aerobic and anaerobic exercise.
Coffee consumption is associated with higher adiponectin levels in Japanese males. High adiponectin levels are associated with increased metabolic health.
So, what you may want to consider is finding some coffee that is organic, and roasted fresh and locally. Along with doing that, find yourself some unsalted, grass-fed butter. Take two table spoons, and blend it with 12-20 oz. of your freshly brewed coffee. It’s supposed to be fantastic to drink, and fantastic for you.
I guess it’s because I’ve been studying diet for as long as I’ve been doing crossfit, but it always surprises me when dietary studies are conducted and huge money is spent to come to the same results that seem so obvious to our community. This was on the front page of the New York Times website yesterday, Mediterranean Diet Can Cut Heart Disease, Study Finds.A Mediterranean Diet consists of olive oil, nuts, fish, fruits and vegetables. Sound familiar? From the article, “The magnitude of the diet’s benefits startled experts. The study ended early, after almost five years, because the results were so clear it was considered unethical to continue.” I understand that the majority of the population doesn’t concern themselves with diet as much as we do, but we could have probably told them what the study would yield long before the results came in.
Here’s how the study went. There were three groups of participants. One group was told to follow a low fat diet. The other two groups would follow the Mediterranean diet. All three groups were provided counseling to make following the diets easier. The two groups following the Mediterranean diet had different requirements. One group was told to consume olive oil and the other was given a mix of walnuts, almonds, and hazelnuts. Again, sound familiar? From the article. “The mainstays of the diet consisted of at least three servings a day of fruits and at least two servings of vegetables. Participants were to eat fish at least three times a week and legumes, which include beans, peas and lentils, at least three times a week. They were to eat white meat instead of red, and, for those accustomed to drinking, to have at least seven glasses of wine a week with meals.”
Ready for the startling instructions given to the participants? “They were encouraged to avoid commercially made cookies, cakes and pastries and to limit their consumption of dairy products and processed meats.” Brilliant advice!
The Mediterranean diet lowered the participants rate of heart disease, but I think we all could have guessed that without the study.
