We are taking our epic Swim WODs indoors this winter, so don’t miss it!
Glenarm Rec Center 2800 Glenarm Place.
The classes will be at 11AM, and 12PM. Open swim will continue afterward if you want to play and enjoy the slide! This WOD will free of cost to you, because we love you! You can sign up on MBO.
Our Free Intro class is earlier this Saturday, beginning at 7:30am, it will be held at our home location at 3344 Walnut St. See you bright and early to get your workout on and back out to your weekend.
We are having a trial run for a new arrangement for foundations. It will begin Monday, Dec. 3rd, and will be arranged thusly: We will have six classes, running Monday, Tuesday, Wednesday, and Thursday at 7:00 P.M. It will be a rotating schedule. The athlete is expected to finish all six classes by the end of the month, and will have more than one opportunity to make each class. These classes will be condensed from our current Foundations programming. Therefore, the cost will change. Our Foundations program will now cost $150. Now, instead of having to wait until the next month to start Foundations, an interested athlete can begin at any point in the month. We hope that this new arrangement will afford the extremely busy people that we meet a little flexibility with their time and finances. With the coming of the new year, we are also considering having a morning Foundations depending on interest. As always, if you refer someone to Verve, you receive a 50% discount off of your next months’ membership.
Our free Intro Class for this Saturday has been moved to 7:30 A.M. due to a seminar being held at Verve. The seminar will begin at 9:00 A.M., so the class will be 45 minutes instead of the normal hour. The next Intro Class will be held on Saturday, Dec. 8th, at 9:00 A.M. Remember, this workout is free, and open to anyone who wants to try it.
The WOD for Saturday will be a swimming WOD at the Glenarm Rec Center, at 2800 Glenarm Place. You can sign up on MBO. The classes will be at 11:00 A.M., and 12:00 P.M. This WOD will free of cost to you, because we love you.
I TOTALLY pick on Cherie in today’s video. Cherie please don’t hate me.
Bill Gates once gave a Commencement speech at a High School about 11 things they did not and will not learn in school. While some of the examples might be a little outdated, the message still rings true.
Rule 1: Life is not fair – get used to it!
Rule 2: The world won’t care about your self-esteem. The world will expect you to accomplish something BEFORE you feel good about yourself.
Rule 3: You will NOT make $60,000 a year right out of high school. You won’t be a vice-president with a car phone until you earn both.
Rule 4: If you think your teacher is tough, wait till you get a boss.
Rule 5: Flipping burgers is not beneath your dignity. Your Grandparents had a different word for burger flipping: they called it opportunity.
Rule 6: If you mess up, it’s not your parents’ fault, so don’t whine about your mistakes; learn from them.
Rule 7: Before you were born, your parents weren’t as boring as they are now. They got that way from paying your bills, cleaning your clothes and listening to you talk about how cool you thought you were. So before you save the rain forest from the parasites of your parent’s generation, try delousing the closet in your own room.
Rule 8: Your school may have done away with winners and losers, but life HAS NOT. In some schools, they have abolished failing grades and they’ll give you as MANY TIMES as you want to get the right answer. This doesn’t bear the slightest resemblance to ANYTHING in real life.
Rule 9: Life is not divided into semesters. You don’t get summers off and very few employers are interested in helping you FIND YOURSELF. Do that on your own time.
Rule 10: Television is NOT real life. In real life people actually have to leave the coffee shop and go to jobs.
Rule 11: Be nice to nerds. Chances are you’ll end up working for one.
No Excuses, Play like a Champion ~ Chris Slaughter
Not always, but sometimes, and more often than not, not in our gym. What I’m talking about are excuses. These are not to be confused with “I injured my knee because I’m an idiot and was swinging on the pull-up bars like an idiot and banged my knee into steel” or some other injury which you need to let heal and shouldn’t be over-utilizing. Excuses are things which we know are excuses when we make them. For instance “I’m not feeling like it today”, “I’m feeling kind of tired”, “I’m not flexible and I don’t want to work on my hip flexor mobility”, “I suck at thrusters”. Excuses are phrases we conjure up when our motivation is somewhat lacking.
Here are four things to assess for yourself:
1) Don’t procrastinate or hesitate: be actionable, not speculative. Either work on what you need to now or immediately make a plan to do it.
2) Know yourself: know when you’re going to be too tired to WOD or when you are pretty sure you won’t have time but are going to try to squeeze it in anyways, and focus on other things during those times.
3) Don’t be afraid to have a bad workout (this is often where the most growing occurs), or mix up the workout if something is tweaked (like a shoulder or wrist), or to simply come in to use mobility gear.
4) Remember that excuses are not reasons; they are justifications for an emotion which may or may not be valid.
We’re all f-ing champions; don’t let excuses get in the way of you and your title.
Adding on to a previous post about energy drinks and the negative side effects they may have, here are a few healthy options to help boost your energy. Take a look and let us know any suggestions you have that might work for our athletes.
Drink Water. Sounds simple and straightforward but I’m guessing not all of use drink enough each day. Stay away from the vitamin enhanced waters or sports drinks as the only thing they add is calories. Add lemons, limes, or oranges to provide a variety of taste options.
Eat Breakfast. People have been telling you this for years. Breakfast keeps you alert and helps start your metabolism.
Eat enough protein. Not consuming enough protein can be a primary reason for fatigue so make sure you’re getting enough protein from poultry, eggs, and fish.
Snacks are key. Don’t let yourself get too hungry between meals. Make is a priority to have a few healthy snacks handy.
Don’t skimp on the calories. We work our tails off in the gym so we need to replace our calories lost with good calories. Skimping on calories can cause you to feel lethargic and can decrease your metabolism.
These are a few helpful hints to help keep your energy up throughout the course of the day. Any other tips you’d recommend?
We hope you are all having a fantastic weekend. Just a reminder, Friday is an abbreviated day, with classes in the mid-morning through the lunch hour. If you are hurting from “Clovis,” you may want to consider coming to one of our classes. It was a longer workout than most of us are used to; moving some fresh blood into your sore muscles will do you good. Yay for active recovery!
Once again, a reminder that the Cutthroats game is Saturday. The group is meeting at Jake’s Food and Spiritsat 5:30 P.M., and then going to the game. Patrick will be picking up monies for tickets tomorrow.
Take care, be safe.
Verve Black Friday Frenzy! Share the love with your friends, family, or yourself! ALL the retail will be on sale 25%-50% off regular listed prices for one day ONLY! See the list at the gym and get you some gear and goodies.
All of us at Crossfit Verve want to say THANK YOU! We are fortunate to have such wonderful members at our gym. We truly enjoy seeing each one of you every day.
Only one workout today starting at 9 am. Come in and earn your turkey! The more the merrier. We can’t wait to see you.
Reminder that we have an abridged schedule for Friday and also we will be heading out to the Cutthroats Hockey game and Jake’s on Saturday night. We hope you all can join us.
Verve Black Friday Frenzy! Share the love with your friends, family, or yourself! ALL the retail will be on sale 25%-50% off regular listed prices for one day ONLY! See the list at the gym and get you some gear and goodies.
As a team of four complete: 100 Pull-ups 100 Hip extensions 100 Knees-to-elbows 100 Deadlifts (225#/155) 100 Dumbbell push press (40#/25#) 100 Kettlebell swings (24kg/16kg) 100 Calorie Row 20 Muscle-ups
So the other day I was sitting at home eating Cocoa Krispies (gluten free, plus it was my cheat day, so don’t judge me) when I was struck with an epiphany of unlikely proportions. You can picture me in that moment, early in the morning, with two days of scruff, wearing a bathrobe, my mouth open, eyes staring into space, with little krispies on my bottom lip. If it was a cartoon, there would have been a light bulb above my head. I realized, in that moment, that I love stretchy pants. I also realized we need to write a post about post-WOD nutrition.
After putting some pants on, I decided that I should try to put this moment of bounty into words. So here goes.
There are some different ideas about post-WOD nutrition out there. Keep in mind, I’m not a doctor. That being said, we do have have some fairly simple guidelines that you may want to try.
1.) No fat intake after a workout. The theory is that after a workout, your body’s glycogen stores have been emptied, and that the body is eager to replenish them. Replenishing them would involve some sort of carbohydrate intake. The reason we eat healthy fats is to slow the absorption of sugar into the body. This is the one time where that is not what we want. We want to give the body the opportunity to recover. Fats will inhibit that recovery.
2.) Carbs. You need carbs. This may vary on the length and intensity of the workout. A standard intake level to try if you are zoning is four blocks (36g) of carbs. This could be two apples, two oranges, or a large glass of coconut juice. See how you feel. You may alter the amount based on your body’s needs. However, lets say you just did “Murph,” “Eva,” or some other workout that generally takes us a significant amount of time. You may want to increase the amount of post-WOD carbs that you take in. The longer and more intense the workout, the more your glycogen stores may be diminished.
3.) Protein. You need protein. A standard intake level to try if you are zoning is 3 blocks (21g) of protein. This could be from a protein shake. Whey protein is generally considered a high quality protein because of high amino acid levels. There are also so-called “recovery shakes” that include ingredients like Creatine and Coenzyme Q. These may or may not fit your needs as an athlete. If you can stomach it, however, understand that the best food you can eat is real food, not a shake.
4.) Finally, remember that you need to eat after a workout. If you don’t feed your body after working it as hard as we do, it may feed on itself. This may result in the erasing of progress made from actually performing a CrossFit workout. Take care of the body that takes care of you.
These levels of carbs and protein are merely blueprints. Everyone’s body is different. Don’t be afraid to try different things, and find what works for you.
P.S.: A reminder from Patrick…
Hey all Verve party peeps and hockey freaks. We are going to try to collect ticket money by tomorrow, Wednesday November 21. Since we have had a great response with about 30 people wanting to go the tickets will be $10.00. Please leave your money in the envelope at the office. We will meet at Jakes at 5:30 on Saturday. Then get to Denver Coliseum at 7:05. Remember to show your ticket at Jakes for a free glass of wine, tasty beer, or well drink. If you are wavering and are not sure if you can go yet, NO WORRIES. Let us know by Saturday morning if you can be a part of the festivities.
Establish a one rep max thruster in 15 Minutes: Then, every minute on the minute for 12 Minutes: 2 thrusters @ 70% of one rep max + 5 box jumps 20″
Verve, rolling deep as always!
A great testimonial from one of our athletes:
I just wanted to say thanks for everything and everyone at Verve. Today I had 1 of my 2 annual fire department physical tests and absolutely blew the doors of anything I’ve accomplished in the past. Since, joining Verve about 10 months ago when this exam was last performed I’ve dropped 12 pounds and lost 5% body fat. I couldn’t have done it without the coaches and the sickbird friends that I get to work out with every day!
When I came to Verve I always considered myself pretty much in shape and not overweight in any way. I was wrong! My first workout at Verve was the “Twelve days of X-Mas” and I pretty much thought I was going to die. I realized real quick I had and still have a lot of work to do. I’m actually excited for Dec. 23rd to role around so I can sing that tune again! What I have come to realize is the difference of being in shape and being fit. (I now see ninja’s as wimps!) I wouldn’t know the difference if it wasn’t for all of you. I can accomplish things now pushing 40 that I couldn’t come close to doing in my 20’s and I was competing at a pretty high level back then.
I look forward to walking through that door every day and facing the new challenges you throw at us, whatever they may be. (Even if Joylyn reminds me I need rest days too… Thanks by the way) My entire life, I never went to a gym because I couldn’t stand working out and Verve has made it so I can’t wait to get back. The coaches that lead us and the friends that push me to try harder, your all awesome! Really what I’m trying to say is everyone at Verve rocks and you’ve all made me a better person in many ways. Thanks again, Scotty
PS “I don’t know how” and I don’t know when, but one of these days Clancy…. I’m gonna catch ya 🙂
A note to check the calendar as we have an abridged schedule on Weds, Thurs, and Friday due to the Holiday.
