2013 Change Your Life Nutrition Kick-off starts in a few days! We’ll have handouts and be around to answer questions on Thursday from 4-7pm. Get signed up with cash or check to get your paperwork, measurements, pictures, etc. You are ALL going to be doing the WODs on Monday anyhow, so you might as well sign up to be eligible to win some SWEET prizes each week.
Remember, the Hydrostatic BodyFat Test Truck will be at Verve on Friday and Saturday. Though it’s not required to be eligible for the Performance category, it is required to be eligible for the Body Composition category. Sign up online via the links below!
I wanted to take a moment and say thank you to you and Emmalee for bringing the competitors class to Verve. The competitor’s class has been a great addition to the programming at Verve. I really believe it takes the level of programming and preparation to the next level. The increase in duration and volume plays a huge role in preparing members for the stress and WODs at competitions.
It is the combination of strength/skill training with a WOD that I believe helps all of us accelerate our growth as CrossFitters. I’m a firm believer in data providing the best evidence for the success of programs. The Competitors Class is no different. My numbers have improved drastically. Some big accomplishments for me over the past few months our the following:
19 muscle ups in 2 minutes
195 3 rep Bear complex after 2 minutes of muscle ups
10 place finish at Turkey Challenge (Best place in 3 years)
401 pound back squat
250lb hang power clean
265lb power clean
Numerous drops in times for many of the Hero WODs
2 minute PR in Regional WOD 11.3 (We did this at Verve 1/9/12): 5:19 previous best was 7:35
Overall it has been a great experience where we, as a group, are able to push each other yet still have a great time. Yes, the workouts and programming are challenge but its worth it.
All I can say is the proof is in the pudding. I’ve become a better CrossFitter because of the Competitors class.
Thanks so much,
Francis LeGasse
The first competitor’s class will be Sunday at 11:00 A.M.
As many of you may have heard the 2013 Crossfit Open is right around the corner. The worldwide open competition begins on March 6th and runs until April 7th. Last year we had a high participation rate from athletes at Crossfit Verve and this year we are looking to expand on 2012. The open builds great camaraderie among our athletes and we highly encourage all of you to sign up. We are planning on doing the workouts on Thursdays and then again on Sunday. We will need athletes to judge too so if you’re interesting in being a judge keep a look out for the sign up sheet in the front of the gym.
If you’re really serious about competing this year, let’s talk about our new and improved Competitors Course.
If you are interested in the CrossFit Open or any other competition and want to get more specialized programming and skill work, we are starting up the Competitors class again. We have changed the competitors program to accommodate more people.
Being a competitor takes dedication.
Here is what we ask you to commit to: 2 CrossFit Verve wods (Everyone needs the GPP. We will let you know which ones you are to not do Rx’d cause of weight or time, because it will hurt your training) 2 HDCC (We all need more strength) 1 Oly class (Cause like Wednesdays post “Even Mr May needs to work on his Oly lifts”)
What you will receive: Specialized programming 2 WODs a week. One will need to be done during an Open gym. The other will be either Fri, Sat, or Sun and will be just the Comp crew in the gym. For the one to be done at Open gym. You will have all the other Comp crews’ contact so you guys can plan on meeting and doing the WODs together.
We are also looking at doing some specialty classes over the next couple of months focusing on things like gymnastics movements or higher skill work. he weekend comp hour will be 90min long
The cost is $ 25.00 a month – includes the 90 min comp class held on a fri/sat or sun. So you will get 6 hours of addional training at this price. The weekend comp hour will be more challenging wods, heavier weights, difficult movements, longer duration. During the 90 mins you will also get some time to focus on skills whether its 10 mins of dedicate muscle up practice or 30 mins on heavy lifting. There might also be a few double days, and the possibility of working with other CrossFit gyms in the area.
Athletes are always asking about what to take before and after a workout. Dave Lipson recently wrote a great article regarding caffeine based pre-workout drinks.
The full article can be read by clicking the the link at the end of this sentence, Crossfit Invictus
Here are the advantages and disadvantages, according to the Lipson, with taking a caffeine based pre-workout stimulant.
Advantages
Increased Focus
Increased Energy
Increased Upper Body Strength
Fat Burning
Weight Loss
Disadvantages
Increased Blood Pressure
Adrenal Fatigue
Possible Drug Test Failure
Feeling of racing heart couple with nausea and vomiting
What are your thoughts and what do you take before and after you workout?
Our friends at Caveman Cafeteria have started a Kickstarter to raise funds to open the 1st Paleo stand on Denver’s 16th St. Mall. Check out their Kickstarter page here.
Complete as many rounds and reps as possible in 12 minutes of: 15 Deadlifts 155#(105#) 15 Deficit push-ups, hands on 25 pound plates 15 Box jumps, 24″(20″)
Lid walks, everyone’s new favorite movement at Verve.
From the desk of James P. Whitmire, Esq
On Saturday, January 26th, the Mile High Sprints will be held at Crossfit South Denver. The Mile High Sprints are the official qualifier for the CRASH-Bs, held annually in Boston. What are the CRASH-Bs, you might ask? Only the most exciting indoor rowing event in the world! That’s right! Hundreds of sweaty people in one big room sitting on mechanical devices and spinning flywheels! What could be more entertaining than watching this?
Well, let me answer that question clearly – participating in it! The Mile High Sprints offer competitive races for men and women in many different age brackets and distances ranging from 500 meters to a full marathon. As you can tell by the fact that it’s held at a Crossfit gym, indoor rowing competitions have become very popular with Crossfit competitors. Which brings us to the next weekend. . . .
On February 1st and 2nd, the Denver Indoor Rowing Championships will be held at the Colorado Athletic Club on Monaco. While these races do not offer the possibility of an all-expense paid trip to the CRASH-Bs like the Mile High Sprints, they do offer a similar range of races for all ages. You are all encouraged to sign up and compete.
However, that’s not the point of this post. The point is that the DIRC has a team competition.
And while it’s all fun to compete as a team and experience that camaraderie, the winning team here gets a brand spanking new Concept II ergometer.
Two men and two women will enter.
Two men and two women will row 1000 meters.
The speed of all four rowers will be averaged to move the boat.
That means we need to assemble the strongest team Verve can put together to win that thing and bring that erg home to Verve.
Starting today and continuing through January 23rd, we encourage those of you with interest in rowing on Team Verve on Feb 1 and 2nd to come in and row 1000 meters for time. It’s only 3-5 minutes of your life. Report your time to Joylyn or Danni. Verve will be sponsoring two teams for the competition. Let’s win this thing.
*Just a heads up, the Lost and Found is going to be cleared out and donated to good will at the end of the week. Make sure you go through it in the next couple of days.
Synchronized handstand walking….how was gymnastics class?
CrossFit Verve will be starting up the Kids Program again for the new year! Our Winter Break Camp was a huge success.The Kids program will be offering a Free class this Saturday January 19th at 9:00am. We will have two groups for your children: Cheetahs, kids 7 to 12 years old and Bobcats, kids 3 to 6 years old. Please sign up on MBO, If you have any questions, please emailmas@crossfitverve.com
Our free Nutrition Workshop is this Tuesday, January 15th at 7pm. Open to everyone, we hope to see you there! Please sign up on MBO. We’ll also have a short introduction regarding our Nutrition Coaching Program and the upcoming Nutrition Kick-off this month.
Also, our Athlete Interest Clinics this week are up on MBO for Verve athletes to get signed up and participate with our amazing coaches. The feedback from our previous sessions has been a huge hit, let’s keep having some fun!
Thursday, January 17 at 11:30 Handstand/handstand walking clinic with Emmalee.
Saturday, January 19 at 12:15 Tumbling, tucks, and flips with Mas and Ryan.
Sunday, January 20 at 8am Pose running with Slaughter and Nate.
Honestly, can you love this couple anymore than we do?!
A huge thank you to everyone who helped make our 2013 Best Year Yet Bash a fantastic, epic success! Celebrity spottings, great food and drinks, games, kick-ass gear from our sponsors Rogue Fitness, StrongerFasterHealthier, Progenex, MusclePharm…..truly awesome evening. Thank you to all of you for being the best CrossFit community and family around, we are so proud and grateful to have you in our lives.
I’m always looking for ways to better myself, whether it’s in the gym or outside of the gym. There have been many books and articles written on the subject of what makes successful people successful. Recently I came across another one on Inc.com, the website of Inc. Magazine. These habits of successful people are written in the context for business professionals but the message translates to all aspects of life. I do think you need to find a happy balance between work and life, but a few of the tips resonated with me.
My two favorite takeaways from the article are; they do the work and they work a lot more. A lot of athletes in the gym have a pull up or muscle up goal for 2013. In order to reach these goals, athletes will have to put in extra work to address their weakness and ultimately reach their goals. Kipping and butterfly pull-ups take coordination but the absolute strength to do strict pull-ups must be present as well. Last night we focused on addressing the strength aspect required in pull-ups so hopefully we’ve started down the road to getting people the pull-ups and muscle ups they want and work so hard for.
The full article can be found here. Let us know what you think.
On Saturday we will be heading over to 5280 Gymnastics for another day of gymnastic fun. Class will start at 8 am at 5280 Gymnastics. Please sign up via MBO.
I don’t own wristwraps. Or socks with sayings on them. Or any compression gear. I have no tattoos and I’ve never puked from a workout. (Came close! But never actually did the deed.)
Some people might look at me and think I’m not a CrossFitter.
I’ve finished first in a WOD only a handful of times – well, other than when I work out alone. (Then, I ROCK that shit. First place all the time, baby!)
Some people might think I’m not a “real” CrossFitter.
I don’t obsess about who lifts the most or who can do the most muscle-ups or who can walk on their hands. But I care a whole lot about who has a big heart, who cheers the others on, and who brings the coach a coffee when she knows he’s having a bad day.
I go as hard as I can, for me, every single day. If we’re not front squatting or overhead squatting, though, I’m working a goat. I have many, many goats. I have so many goats, it’s like a fucking herd. I should have a staff and a horn.
Today’s results may not be as good as yesterday’s, but they might be better than tomorrow’s. I really can’t predict anything. Sometimes I surprise myself with how strong I am, and sometimes I disappoint myself with how weak I am. Some mornings, my body just can’t handle too many pull-ups, and I have to resort to ring rows. But my effort never flags. It’s always there. I’m here to give, and give some more — and when I don’t think I can keep going, somehow I do. My head and my heart don’t know how to quit. My pedal is not just to the metal but I’m redlining the shit out of this puppy, even if I’m at the back of the pack. If the wheels don’t come off and I don’t crash, it’s going to be a hell of a day.
Well the new year is upon us and i’m sure you’ve noticed that the Mission 2013 board is filling up quickly. If you haven’t yet, get your goals for 2013 on the board. Make them measurable and realistic and give them a specific time frame.
To help you in your quest to reach your goals, here are some helpful tips.
Start with small goals that will build up towards your bigger goal. If your goal is to get 30 muscle ups in under a set amount of time, practice getting a few true grip muscle ups strung together.
Keep your goals in your head at all times. Come into open gym and work on the accessory work that’s going to help you achieve your goals.
Find another athlete that you can look to for help. I have Luke, you can’t have Luke. Seriously if you know an athlete that is great at something you are trying to be good at, ask them for help. All the coaches are willing to help out as well.
Give yourself a reward after you reach your goal. You might as well treat yourself to something after you’ve reached whatever goal you’ve set for yourself.
So there I was, Saturday morning, getting ready to get my WOD on. I was pumped. I was psyched. I felt ready. The clock ticked down from ten seconds. I envisioned myself, at the end of the workout, fist pumping, chest bumping, high-fiving. Life was good. Three, two, one…. As I power cleaned my bar, however, my utopian visions came to a screeching halt. I liken it to Tom, as he chases Jerry, imagining how Jerry will taste, only to step on that hated rake in the front yard, and have it bash him in the face. I pulled a muscle in my back, which hurt, but wasn’t the worst of what was happening. As I got the bar into the front rack position, and got set to stay there for as long as I could, I remember thinking, “Man, this weight is heavy, but I think I can hold it….”
That’s the last thing I remember of that moment.
I blacked out. I had what it scientific terms is called a vasovagal response. Some of us have experienced this before. So what is it, and how can we avoid it?
The vagus nerve is a nerve that starts in the cranium, and runs down by the jugular veins, through the neck, chest, and into the abdomen. There is a right and left vagus nerve, and this nerve continues to branch off into other areas of the body. Besides branching out to the various organs in the body, the vagus nerve conveys sensory information about the state of the body’s organs to the central nervous system. Activation of the vagus nerve will usually lead to a reduction in heart rate, blood pressure, or both. So therein gives us a clue. If this nerve is stimulated, and a person is under load, and suddenly the heart rate and blood pressure drop, and blood stops coming to the brain…
It may be the last thing you remember for a few moments, until the blood comes back to your brain.
So that’s the first key: surrounding tissues can activate and/or irritate a given nerve. So, then, how do we avoid unwanted and unintentional stimulation of this nerve? One way is controlling how big our pre-lift breath is. If we can recite the ABC’s during our inhalation before a lift, we may want to consider taking a smaller breath. Try this: imagine you are trying to draw your belly button in towards your spine, in order to tighten your stomach. All it will require is a quick, fast breath in. It is small enough of a breath that you should easily be able to perform it through your nose. Another way is through proper form, and lifting within our limits. If your muscles have to contract and bend in awkward ways to support a weight that is either too heavy for you, or weight you have taken on too quickly, stimulation of the vagus nerve (along with other things, i.e. muscle pulls) may be a unwanted side effect.
The vasovagal response usually looks worse than what it feels like, and it can feel pretty scary. If it ever happens to you, it is important to lay down, and get the blood back to your head. Your WOD will be done. Give it a day or two, and most likely you will feel good enough to WOD once again.
*Double Under Seminar coming to Crossfit Verve. So that we all have our double under game tight for the open, we will be hosting JumpNRope on January 5th from 12 PM – 2 PM. Please sign up here. The price for the seminar is $35. Please see the flyers posted around the gym for additional information.
*P.S. A humble sincere thanks to the amazinggenerous folks who pitched in and purchased the trainers beef. We don’t deserve you!
