Five rounds, not for time of:
Max reps body weight back squats
Immediatley after you finish
Max reps push ups
Rest 3 minutes between rounds.

Post reps to BTWB.

Lately energy drinks have been in the news.  I consume one from time to time, this lead me to do some research on the amount of caffeine each one contains.  Did you know they are not required to list the amount of caffeine on the label?  Even when they do the reported amount can be way off.

Consumer Reports analyzed the caffeine content of 27 top-selling energy drinks, testing three samples each.  Of the 27 only 16 reported the amount of caffeine in each serving.  Of the 16 that did report their caffeine levels, five were off by as much as 20% compared to the stated levels.  As a point of reference an average cup of coffee has around 100 milligrams of caffeine.  Those little shooters similar to five hour energy have around 240 milligrams of caffeine per bottle.  Experts say most healthy adults can consume up to 400 milligrams of caffeine a day.

The intended extra boost of energy may actually lead to daytime sleepiness.

A recent study by the U.S. Army also concluded that energy drinks can cause daytime sleepiness and impair performance when too many are consumed.  Around 45% of troops reported consuming one energy drink per day and 14% reported consuming 3 or more per day.  Service members consuming three or more energy drinks per day were more likely to report sleep disruptions and were more likely to fall asleep during briefings or on guard duty, researchers said.

Just some food for thought.

*Reminder that we will be doing another Verve night out.  On November 24th we will head over to watch the Cutthroats hockey team play and then we’ll gather at Jake’s after for some refreshments.  There is a sign up sheet at the front of the gym.  We’d like to have numbers by next Wednesday, 11/21, so we can secure the tickets.  If interested please sign up.  There will be an envelope to put the $ in.  Tickets price will be contingent upon how many people sign up but we figure around $12.  

Complete as many reps as possible in 20:00 minutes of: 

Muscle-ups

Post results to comments and BTWB.

How To Fight Ninjas ~ A CrossFit Verve Editorial

After defeating a horde of ninjas last weekend, it was decided to share with you, the public, some tips on how we manufacture such destruction on such a consistent basis.  Now, to be fair, taking on mobs of ninjas may result in some bumps and bruises. The satisfaction that comes from ridding the world of evil one ninja at a time is well worth it though.  So, pay close attention. Ninjas are growing in numbers, and they are a ruthless bunch.  Here are some tips to elevate your level of devastation to previously unseen levels.

1.) Remember CrossFit is constantly varied.  We learn many skills at Verve that translate to battling ninjas.  For instance, forward rolls, handstand walking, and hammer curls.  Yeah, hammer curls.  Because you never know.  Ninjas dig curl-offs.

2.) CrossFit has an abundance of core-to-extremity movements.  Think of the Bruce Lee power punch.  Starts with the hip (high force, low velocity), and ends with a vicious snap of the hand (low force, high veleocity). You develop those skills at Verve.  I don’t want to say we’re talking Chuck Norris levels here, but lets be real.  We want you to devastate.

3.) CrossFit builds strength through intensity and adaptation.  This is important.  Are you fighting eight sane ninjas, or 12 insane ninjas?  Do they have Chinese stars, or swords?  Does it matter?  Not really.  The bottom line is that if you can bring the same level of intensity to your weekly battles that you have at your daily WOD, your mind and body will adapt.  Maybe they do have nunchucks.  But then maybe you have a Flying Fist of Fury.  Maybe they do have some poison darts.  They’ll be less likely to use it after they see you snatch their friend over your head, and ball slam him to the ground.

4.) Eric Clancy is a ninja.  True story.  He’s infiltrated Verve to learn our secrets.  He’s simply biding his time until his instincts tell him to destroy.  So be ready.

I hope this helps.  Remember, we’re a community, and you’re not in this alone.  Come to class (even on lifting days) and ready yourself.

The fight lives on in all of y0u.

21-15-9
Deadlift 225#(155#)
Pull Ups
Then 100 Sit-Ups

Do you consider yourself resilient?  Can you keep going no matter what gets thrown your way?

Resilience can simply mean having the strength to get through a patch of rough weeks or bounce back from illness or injury.  How many times have we woken up and felt a little under the weather, but come in for a workout only to leave feeling that much better?  I know I have.  That one hour at the gym can make all the difference in how I feel.  I may not have wanted to go but once I’m there and participating, I’m glad I decided to suck it up.

How do we become more resilient?

Exercise is key.  When compared to rest, a 30 minute block of exercise was better at reducing anxiety as measured by the subjects response to stress inducing images.  Regular exercise produces a psycho-biological impact that helps reduce stress and overhauls the way we respond to stress.  Over time exercise makes us all more mentally resilient.  Being socially connected is also important to ones well being.  That’s the great thing about our community.  Not only do we push ourselves in the exercise department, but we are also very close in the social department.  The group of people that show up to cheer our athletes on in competitions proves that we get so much more from being a member at Verve than just an amazing workout.

Resiliency isn’t a fixed capacity nor do we have an indefinite amount of it to rely on.  We are always becoming more resilient through the relationships and engagement we keep in life.  What we do on a day to day basis strengthens our resiliency.  Coming to Verve every day and working your butt off and then socializing with your friends and fellow athletes are steps in the right direction.  Things in your life may not always be going perfect and sometimes a quick workout isn’t the solution, but I know most times I’m leaving the gym I feel better than when I walked in.  

Front Squat

1 – 1 – 1 – 1 – 1 – 1 – 1

Post loads to comments and BTWB.

CrossFit Verve Job Announcement!  We are sad to see Rachel move away, but are excited for her new endeavors ahead.  We have the current job opening.  All inquiries and resumes should be sent to info@crossfitverve.com.  We hope to fill the position no later than December 1st but are flexible for the right person to join our team.    

Office/Athlete Services Coordinator

“Be careful of your company….Learn to think for yourself and lift for yourself, yet still manage to serve other people……”

     –Great words and post from CrossFit Lisbeth. 

Happy Veteran’s Day!  Thank you for your service and sacrifice!

“Helen”

Three Rounds For Time:

Run 400m
21 Kettlebell swings, 24kg (16kg)
12 Pull-ups

Compare to 120604.

Post time to comments and BTWB.

Outside WODs Saturday!  See below for directions.

ULLR (Snow God)
Complete as many reps as possible in twelve minutes:

15 Overhead weighted walking lunges 
12 Push-ups
9 Tuck jumps

Post time to comments and BTWB.

Okay, you’ve all seen the weather report….and we are expecting some SNOW this weekend!  YAHOO!  So what better to do than join us on Saturday at Curtis Park for a snowboarding/skiing focused workout to get you ready for the season ahead.  You’ll have all the same great coaching as always, with the added benefit of a whole class focused on you enjoying the best season yet on the slopes, led by a pro.  Don’t miss it!  

The CrossFit Defense seminar will be happening at Verve starting at 10am.  If you’ve decided to join it, arrive early and bring yourself and sign up for one of the few remaining spots left!  Tony Blauer will teach you how to Be Your Own Bodyguard–bam!

View Larger Map

For time:

50 Wall ball shots, 20#(14#)
5 Rope climbs, 15′ 
40 Wall ball shots, 20#(14#)
4 Rope climbs, 15′ 
30 Wall ball shots, 20#(14#)
3 Rope climbs, 15′
20 Wall ball shots, 20#(14#)
2 Rope climbs, 15′
10 Wall ball shots, 20#(14#)
1 Rope climb, 15′

Compare to 110324.

Post times to comments and BTWB.

Velocity and Force

Imagine a mountain bike for a moment.  On your bike, you have different gear ratios.  The lower the gear the faster you can pedal (velocity), because it is easy to push the pedal (force).  One the other hand, the higher the gear, the harder it is to cycle your pedal (force increases), but the RPM of the pedal declines (velocity decreases).  

When it comes to working out, consider how velocity and force mesh with each other according to movement patterns:

1.) High force, low velocity (think of your 1RM deadlift or back squat).

2.) Moderate force, moderate velocity (Perhaps the thruster weight you would use  for “Fran.” You can move this weight moderately fast.)

3.) Low force, high velocity (imagine a pitcher throwing his best fastball).

Each of these force/velocity ratios listed can affect you in dramatic ways, providing that you give maximum effort.  Therefore, we try to train all three.  In doing so, we raise the level of all three.  We aren’t just able to deadlift or back squat more over time; we are also able to run a faster 100m dash, row faster, do “Fran” faster… you get the point.  The key is maximum effort.  A common adage is that the results we see from CrossFit are from: 1.) Intensity, and, 2.) Adaptation.  The different stimuli that comes from the force/velocity ratios listed above are certainly forms of exercise that force our body to adapt.  But without intensity, a low force, high velocity movement becomes a low force, low/moderate velocity movement.  It’s not as hard,  the stimulus lessens, the results come slower.  Why is performing with max intensity hard? Because it hurts!!  But after we see the results, and after seeing the amount of force and velocity that we can apply to various objects and exercises increase, it certainly makes it worth it.  So come one, come all.  Let’s suffer together.

OUTSIDE WODs on Saturday!  We’ll be meeting at the Curtis Park for classes at 10am and 11am for a special WOD designed by a PRO to get you ready for ski/snowboarding season!  Don’t miss it!

Also, the Halloween costume votes have been tallied.  Winners are…….the Hamburgler, Where’s Waldo, and Gangnum Style.  You know who you are, check in with Rachel for your prize!

“Angie”

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Post time to comments and BTWB.

Remember, it’s “No Band November” athletes!  

Get ready for some sweet pull-up PR’s!

2011 team WOD 6 from Southwest Regionals.

For time:
20 Calorie row
30 Burpees
30 Dumbbell ground-to-overhead, 45# (25#)
30 Toes-to-bar
100 foot Overhead walking lunge, 45# plate (25#)

Teams of 4 (2 men, 2 women). All four athletes perform the entire workout. The first athlete enters and completes the row. When that athlete has completed the row, they move on to burpees, and the second athlete may begin the row. This pattern continues, in order, through all of the movements. No athlete can begin their next station until the athlete ahead of them is clear from that station.  A team’s result is the total time for all 4 members to go through the workout.

Post time to comments and BTWB.

Three rounds of:
10 Thrusters, 115# (75#), 20 double-unders
8 Thrusters, 125# (85#), 20 double-unders
6 Thrusters, 135# (95#), 20 double-unders
4 Thrusters, 145# (105#), 20 double-unders
2 Thrusters, 155# (115#), 20 double-unders

This WOD is performed in one-minute intervals. You have 1 minute to accomplish each task of thrusters and double-unders before moving to the next.

Post times to comments or BTWB.

Thoughts from a Surprised CrossFitter–Michelle W.

I had an abscessed tooth last week and was pretty sick. I didn’t come to the gym for a week and I missed it! I really missed it!  I couldn’t have been more surprised!

Let me explain. About a year ago, I realized that I was too fat and way out of shape…a problem for many reasons.  I started exploring different fitness options and couldn’t find anything that worked for me…couldn’t dance in Jazzercise, there is no way that could have been a beginner Yoga class, everybody seemed to get Pilates but I still don’t think that I was doing it right.   You get the picture. (In all of the different things that I tried, nobody was encouraging or even very welcoming.  Of course, once I came to Verve that all changed! )

Last April, I thought that perhaps I would try CrossFit and it was my good fortune to call Verve and talk to Joylyn. (I don’t think I really knew what it was because if I had I am sure that I would have chickened out.)   A Foundations class was just starting and that segued into the Skilz class.  I have wanted to quit many times…the time Matt Chan was trying to help me with push-ups and I burst into tears; or when I fell on top of Zink trying to do med ball cleans; or when Mas had to rescue me from the cargo net.  I jumped rope like little girls at recess and I couldn’t squat!  Thanks to the encouragement of everyone, all the trainers’ expertise and lots of extra help from Luke, I am much, much better.  Although it probably looks like a comedy skit when I work out, I’m okay with that.  I still have to make modifications to the WODS and have a very long way to go but my day–to-day life is so much better because of Cross Fit. 

I have lost some weight.  My belly is flatter and my ass is getting smaller. My posture is improved.   My clothes fit better and it isn’t soul-crushing to shop for clothes.  I feel more at home in my body.  My self-esteem is improved. I am proud of myself. 

I take the stairs now.   The last time that I went to a concert at Red Rocks, I just got out of the car and walked up the hill. I don’t spend time looking for the closest parking spot.   I had a client faint in my clinic and I was able to lower her to the ground so she didn’t hit her head. 

One Saturday a month, we do a children’s immunization clinic at the Hoffman Heights, Aurora Fire Station.  I have to bring most of the supplies.  Before I started CrossFit, it took me forever to load my car.  I had to use carts to move everything.  Now, I just carry all the coolers and stuff out to the car, including the portable freezer that weighs about 100#!  It is awesome! 

So encourage all the middle aged women you care about to try CrossFit.  It may not always be pretty but it is so worth it. 

Thank you everyone!  Peace, Michelle.

Remember, come in and get your WOD on today before the Dr. Cordain lecture tonight!  

Sign up for WODs in the schedule under the Seminars tab (free for all Verve members).  WOD heats will run start every 20minutes beginning at 3:40pm and ending at 5:40pm.  Trainer-led warm-ups will run every half hour beginning at 3:30pm.  WODs are scalable for every athlete, so please join us for the fun!  

Caveman Cafeteria will be in attendance from 5-7pm out front with great food!  And Mile High Organics will be onsite from 4-7pm with discounts as well.  See you there!  Cost to stay for the lecture is $35 for Verve members and $40 for nonVerve members (includes a drop-in WOD.)