Seven rounds for time of: 3 Weighted Pull-ups, 45 pounds 5 Strict Pull-ups 7 Kipping Pull-up
For weighted pull-ups place a 45#/30# dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set, which you must start over.
Post time to comments or BTWB.
Ann and Bob, taking a breather in a rare morning photo.
We are so excited to announce a second Full-Time Trainer position at Verve. We are very excited about this opportunity and hope that it not only provides a sustainable income/lifestyle for an amazing trainer, but also provides some consistency and care for our athletes.
Our biggest requirement is that we hire the right person for this job with an emphasis on the concern for our athletes and dedication to excellence above all else.
Expectations and qualifications: An amazing attitude Five days a week availability Level 1 Certificate (copy to be kept in personnel file) Coaches Prep Course (must be completed within six months of hire date) CPR/AED course completion (copy to be kept in personnel file)
Prefered but not required: 2+ Years CrossFit training experience 3+ Specialty Seminars/Certifications CPR card/AED course completion (copy to be kept in personnel file) Associate’s Degree
Benefits include: Health insurance Paid time off Continuing education priority and reimbursement Family memberships
This position will be a salaried position based on experience with a 6 month review for % increases. The trainer will also be able to schedule personal trainings to increase yearly income.
If you are interested here is the step by step process: Step 1. Send in your resume and three references to info@crossfitverve.com. Step 2. We will respond within 7 days with a trainer assessment to be filled out and returned. Step 3. We will schedule an interview. Step 4. We will schedule a time to observe you training a class.
Each step will be based on our assessment of the last. We hope to have this position hired by September 1st, however we are not married to that date. If the process takes longer then we expected or if we need more time to find the right person we will extend that time frame. If you have any specific questions which may not be detailed here we am happy to answer them for you. Please just e-mail your inquiry.
I can’t tell you how excited we are to offer this position.
Athletes from all over our community supporting a great cause.
A big THANK YOU to everyone who came out to CrossFit Verve today and donated to the Giving First organization and the Jessica Redfield Fund!With your help, we raised over $2500 for this cause close to home and our hearts. Vistors from New Mexico, California, across Denver, and across the street all showed up and moved their bodies, breathed hard and donated to help the victims of the Aurora tragedy. Thank you to all the Verve athletes and trainers who donated their time to help us host the event! The workout was tough, but the grit shown to keep moving and high fives to your peers amidst the pain showed the resolve and support of the CrossFit commuunity that continues to inspire us.
If you were unable to attend, but still want to donate, please use the links above. See you soon!
Today CrossFit Verve is open to the community for a Memorial workout to benefit the victims of the Century Theaters shooting in Aurora on July 20, 2012. Remember there are countless other victims suffering from this event, but the twelve pictured above paid the ultimate price. As their families grieve the fact they will not get the chance to breathe another day, please remember them today when you are suffering and be thankful for the opportunity to use your body and keep pushing forward.
Heats will run every 30 minutes. 1st heat will begin at 1030am and last heat starts at 1pm. We will accomodate 30 people/heat. You may sign in for a heat at the table when you arrive. Please bring your receipt for your minimum $12 donation to either GivingFirst or the Jessica Redfield Fund.
We will also have structured warm-ups running every 20 minutes. All abilities are welcome and will be scaled as needed. Progenex, VitaCoco, and the Caveman Cafeteria will also be on hand. Please join us and support our community.
For time: 1600m Run 9-6-3 reps of: Handstand push-ups Deadlift, 275#/185# 800m Run 12-9-6 reps of: Ring dips Deadlift, 225#/155# 400m Run 15-12-9 reps of: Hand release push-ups Deadlift, 185#/125# 200m Run
Was it because you wanted bigger guns? Was it to look more intimidating in a muscle shirt? Maybe to fit in to that dress you wore that one time? Perhaps you’re getting married soon, and you want to look good for that special day. For the record, there’s nothing wrong with any of those reasons. A lot of peoples’ motivations for working out are aesthetically driven.
Is that all there is to it though? Have any of you noticed that the longer you do Crossfit, the more stuff you can do? Maybe that random hike you did doesn’t feel as tough today as it did pre-Crossfit. Perhaps having to move your child in and out of a car seat is more manageable today. That first day of skiing or snowboarding of the season doesn’t leave you feeling sore anymore; you’re already in shape for it! The point is, whether it’s our original reason or not, we quickly realize that the ever changing workouts that we do in our gym prepare us for whatever we want to do today. We are ready to do stuff. I want to hike a 14’er this weekend. Sweet, let’s go. I want to run a half-marathon. Whatever, let’s give it a try. My buddies want me to play some basketball this weekend. 3-2-1 go. I’m ready.
One of the tenets of Crossfit is that we apply ourselves to different sports to (1) continually challenge ourselves, but, more importantly, (2) have fun. So, while waiting for your .22’s to turn into cannons, ask yourself:
Start by taking 10% off 1RM bench press, then add 20#
Bench press
65% x5 reps 75% x5 reps 85% x5 reps +
Five rounds for time: 12 Medicine ball cleans, 20#(14#) 6 Turkish get-ups, 45#(33#)
Post time to comments or BTWB.
Jamey and Ben welcome home Sam!
No excuses, just be great as we know you are! Be the best you can possibly be, today. In all your conversations, interactions and everything you do today. Be kind, patient, and listen. Fulfill your promises to other and YOURSELF. Today we challenge you to be the best you, you can be!
Here’s the problem we face, every day of our lives. Nearly everything that generates enduring value requires effort, focus, and even some discomfort along the way. At the same time, we’re deeply wired to avoid pain, which the body reads as mortally dangerous, and to move toward pleasure, the more immediate the better. We’re also exposed to more temptation than ever. The world is literally at our fingertips, a few keystrokes away. It’s forever beckoning us, like the Sirens singing to Odysseus, who lashed himself to the mast of his ship to resist their call.The sirens sing to us, too: Have the dessert. Skip the workout. Put off the hard work. Surf the web. Check your email. Indulge your whims. Settle for the easy way out.Thanks to researcher Roy Baumeister and others, the evidence is clear that we have one reservoir of willpower. It’s a highly limited resource, and it gets depleted by every act that requires its use.So how do we take back control of our lives? What follows are the key moves we can make. It’s not all or none. More is better, but each one will help.
1. Make more of your behaviors automatic. Because our willpower is so limited, our best defense is to rely on it less. Here’s how the brilliant mathematician Alfred North Whitehead put it: “Civilization advances by extending the number of operations we can perform without thinking about them.” A ritual is a highly precise behavior that you perform over and over, at a specific time, so it becomes automatic and no longer requires much willpower to get it done.
2. Take yourself out of harm’s way. You can’t easily lash yourself to a mast, but you can selectively avoid temptations. If you want to lose weight, it makes sense to remove your favorite high-carbohydrate foods from the shelves, and to tell the waiter at restaurants not to bring the bread. If you want to get challenging work done, turn off your email entirely for designated periods of time rather than try to resist its Pavlovian ping.
3. Whatever you feel compelled to do, don’t. The more powerfully driven you are to take instant action, the more likely you shouldn’t. When the pull is intense, it’s likely you’ve activated your fight-or-flight physiology. That’s great when you’re actually facing a life-or-death situation and need to react instantly. In most life circumstances, it serves you better to reflect before you react.
4. Sleep as much as you must to feel fully rested. For nearly 98% of us, that means at least 7 hours a night. “Fatigue,” said Vince Lombardi, “makes cowards of us all.” Specifically, it undermines our capacity for self-control, and we’re more likely to default to instant gratification. The best sleep ritual is not just to choose a precise bedtime, but also to begin winding down at least 30 minutes before turning out the lights.
5. Do the most important thing first in the morning. That’s when the vast majority of us have the most energy and the fewest distractions. Our energy reservoir diminishes as the day wears on, which is why it’s so difficult to get to the hardest work late in the day. Conversely, the more focused you are, the higher the quality of work you’ll do, and the more you’ll get done. I often get more important work done during the first 90 minutes of the morning than in the rest of the hours of the day put together.
6. Eat energy rich foods in small doses at frequent intervals. Food – specifically glucose – literally fuels willpower. Unfortunately, the body can only make use of a limited amount at any given time, so we need to refuel at least every three hours. Sugars and simple carbohydrates provide a surge of energy that doesn’t last, while lean proteins and complex carbohydrates (Veggies) provide a steadier, more enduring source of energy and therefore willpower.
7. Do one thing at a time. With so much coming at us so relentlessly – emails, texts, people, and information – we assume the only way to get to it all is to juggle multiple tasks at the same time. In fact, moving between tasks creates something called “switching time.” When you shift attention from one focus of attention to another, the average time it takes to finish the first task increases by at least 25%.
8. Work in sprints. Human beings aren’t meant to operate like computers, at high speeds, continuously. Rather, we’re designed to pulse between spending and renewing energy. The ultradian rhythm refers to a 90-minute cycle inside us, during which we move from a state of higher physiological arousal progressively down towards fatigue. Focus intensely, ideally without interruption, for no more than 90 minutes at a time. Then take a real break, for at least a few minutes, to relax emotionally, give the mind a rest and physically recharge.
Above all else, it’s critical to ground yourself in deeply held values. Knowing what you stand for is a uniquely powerful fuel for behavior, especially when the going gets tough, and the temptation is to take the easy route. If you’re clear about who you want to be in any given situation, non-negotiably, the songs of the Sirens aren’t so alluring.
Eat meat to support healthy levels of testosterone, the primary hormone for male health and muscle building. Testosterone is directly linked to health status in men and low levels lead to a host of problems, including decreased insulin sensitivity and diabetes risk, kidney disease, fat gain and muscle loss, anemia, and overall poor health. Additionally, low testosterone has been shown to lead to feelings of greater aggression, lower mood, and depression in men.
You might find it surprising that low testosterone can increase aggressive behavior in light of a popular misconception that low levels of this essential hormone result in calm or passive behavior. There is some evidence that anabolic steroid use of testosterone and testosterone derivatives can lead to unnaturally aggressive behavior and psychological problems. However, anabolic steroids are synthesized hormones, not native testosterone, and they are typically administered in extremely high levels that are far greater than the amount naturally occurring in males.
In fact, there is evidence that males with naturally higher levels of testosterone behave in more pro-social ways because this secures status within the human social environment, while aggression does not. Greater feelings of self confidence and better mood have been shown to result in less aggression, which is one of the reasons adequate testosterone can lead to less egocentric, less hostile behavior.
It’s true that research shows that males are generally more aggressive than females, but it appears that the hormonal process that facilitates male aggression is much more complicated than the higher level of testosterone in males. While researchers admit that there are many questions to be answered regarding the endocrine system and aggression, they have found that it is actually low serotonin levels that increase aggressive behavior in men. Serotonin plays a role in mood, emotion, sleep, and appetite, and low levels are correlated with low testosterone. This is likely one of the reasons that low testosterone fosters greater aggression
Interestingly, there is evidence that higher estrogen levels may in fact lead to greater aggressive behavior. A study from Penn State compared the effects of giving estrogen therapy to girls who suffered from delayed onset puberty with that of giving testosterone to boys who likewise were late in starting puberty. The girls demonstrated a larger increase in aggression than the boys.
The relationship between these hormones on behavior and mood is fascinating and remains somewhat unclear. We do have significant evidence that low testosterone is unhealthy for men, and including meat in the diet appears to be a strategy for men to maintain testosterone levels, in part because it allows them to avoid nutritional deficiencies that can result in lower testosterone. Here, I review the evidence linking a vegetarian diet with low testosterone and consider the nutritional implications of banishing meat for healthy testosterone levels.
1) Where’s the Evidence that a Vegetarian Diet Leads to Low Testosterone? A Danish study compared the effect of a vegetarian diet with a mixed, meat-rich diet on testosterone and related sex hormone levels in male endurance athletes. The macronutrient makeup of the diets was similar with 58 percent of energy coming from carbohydrates, 28 percent from fat, and 15 percent from protein. There was a significant decrease in total testosterone after six weeks in the vegetarian diet group. Other sex hormone levels were comparable between the two groups. Additionally, the meat diet group had greater physical performance on an endurance test than the vegetarian group as a whole, although this was not statistically significant.
A second study of the relationship between testosterone, related sex hormones, and a vegetarian diet in men demonstrated that vegetarians had less testosterone available for androgenic actions, which refer to normal testosterone function in the body such as the anabolic response from strength training. This study tested hormone levels in men who were either omnivores or vegetarians and found that although levels of the various sex hormones varied between the vegetarian and meat-eating groups, overall, less biologically usable testosterone was evident in the vegetarians. Research suggests eating meat as a solution to enable a better hormonal environment.
Testosterone and the other sex hormones such as estrogen are synthesized in the body from cholesterol. Meat eaters may have higher testosterone because they intake more fat and cholesterol than the typical vegetarian. However, there is evidence that there is something about “the meat itself” that makes meat a better quality protein for the body to use for muscle building and optimal hormone function.
For example, another study found higher testosterone in omnivores in a comparison between vegetarians and meat eaters. Vegetarians had a 19 percent lower level of testosterone than the meat eaters. One thing for meat eaters to be aware of is that omnivores tend to intake lower levels of dietary fiber, which has negative health consequences. Indeed, in this study the meat eaters ate significantly less fiber as analyzed from a three-day diet journal. Meat eaters averaged 20 grams of fiber daily, while vegetarians ate 37 grams. The obvious solution is for meat eaters to make effort to raise fiber intake for optimal health.
2) Does Soy Play a Role in the Lower Testosterone Levels of Vegetarians? It very well may. A new case review published in the journal Nutrition presented the result of eating a soy-based vegan diet on testosterone levels and the related symptom of erectile dysfunction. A 19-year-old type 1 diabetic healthy male had been eating a vegan diet that included a large quantity of soy. He suffered loss of libido and erectile dysfunction, and had low testosterone levels. The subject stopped the vegan diet and within one year, his testosterone levels were normal and sexual function was regained.
Researchers suggest that high isoflavonoid intake resulted in disregulation of sex hormones and low testosterone levels in this male, which provides insight into the relationship between vegetarian diets that typically contain soy and low testosterone.
3) What are other Possible Reasons for Lower Testosterone Levels in Vegetarians? Of great concern for athletes and recreational trainees is the fact that there is significant evidence that long-term vegetarian diets can lead to nutrient deficiencies, which are directly related to testosterone production and male health. Vegetarians tend to be low in the following nutrients: zinc, vitamin B12, vitamin D, omega-3 fatty acids, and iron, not to mention protein intake.
Vegetarian athletes are at increased risk for deficiencies in these areas because strength training and sports performance can significantly deplete some of these nutrients. Vegetarians do tend to have higher levels of vitamin C, E, beta carotene, and omega-6 fatty acids. Be aware that in addition to health issues from low zinc, vitamin D, calcium, and iron, vegetarians who have an imbalance of omega-6 to omega-3 fatty acids can be at risk for cardiovascular complications and an imbalance of anabolic and catabolic hormone levels. Ideally, you want a fairly even ratio of omega-6 to omega-3 fatty acids in the diet.
Omega-3s Fatty Acids Optimal intake of omega-3s is related to healthy testosterone levels. For example, a new study performed on boars found that giving them an omega-3 supplement resulted in higher testosterone than those fed animal fat. Researchers concluded that omega-3s can improve fertility and anabolic hormone production in these animals, evidence that does have positive implications for humans.
Of related interest is the fact that omega-3s have been proven to lower cortisol levels and enhance protein synthesis follow resistance training. Cortisol is a stress hormone that causes muscle degradation. One way that testosterone is measured in the body is with a testosterone to cortisol ratio. If your omega-3 levels are down from avoiding meat, your cortisol will rise, having a negative effect on your testosterone to cortisol ratio and anabolic processes in the body.
Iron
Low iron is probably one of the best known deficiencies of vegetarian and vegan diets and it can lead to poor health and low energy levels. Iron is an essential nutrient because it is a central part of hemoglobin and oxygen exchange in the blood. Iron and testosterone levels in men appear to be closely related. In a study of diabetic men with low testosterone, 24 percent had anemia, which is linked to reduced iron availability in the body. Lower testosterone levels were found to be independently associated with lower hemoglobin and iron levels. Be aware that low testosterone and low iron are also related to development of chronic kidney disease and chronic inflammation.
A second study provides support that low testosterone and low iron are interrelated. Data from participants with low testosterone, all of whom had chronic kidney disease, were 5.3 times more likely to be anemic than those with sufficient testosterone levels. Researchers have not clarified the biological mechanisms relating testosterone and iron, but it is clear that low levels are detrimental to male health.
Zinc
Zinc is a critical hormone for robust testosterone levels, and vegetarian diets can lead to low zinc intake. For example, in a study of 88 men aged 40 to 60 years, those with normal testosterone levels had a significantly higher zinc level compared to those with low testosterone levels. Low zinc levels were directly correlated with low testosterone levels, and this has been suggested as a factor in male menopause.
A second study found that zinc supplementation for four weeks led to higher testosterone levels after exhaustive high-intensity exercise than taking either a placebo or a selenium supplement. Researchers note that zinc enhances various mechanisms including elevating the conversion rate of androstenedione to testosterone, and that paired with high-intensity exercise, the body produces testosterone at an even higher rate.
Be aware that zinc is one of the most common mineral deficiencies and being vegetarian puts you at greater risk because many foods with the highest zinc content are animal derived such as oysters, veal liver, beef, and lamb. Zinc can be gotten from non-meat foods and seeds—sesame, pumpkin and watermelon seeds are particularly high in zinc.
Vitamin D The American population has been shown to be chronically deficient in vitamin D, and this mineral is critical for many biological processes including the production of testosterone. Vitamin D is produced in the body after sun exposure and can be consumed in the diet, but the best food sources of vitamin D are meat and fish products, meaning that vegetarians are at greater risk for vitamin D deficiency.
A new study on the relationship between testosterone and vitamin D found that taking a vitamin D supplement raised testosterone levels in previously deficient men, aged 20-49. Supplementing with 3,332 IUs of vitamin D daily for one year resulted in significant increases in total, free, and bioactive testosterone. There was no change in testosterone levels in a placebo group. Be aware that optimal vitamin D is crucial for muscle strength, power, and force development, possibly because of its relationship with testosterone production!
4) Are there Other Nutritional Negatives to A Vegetarian Diet For an Athlete? Yes! There is significant evidence that muscle creatine stores are lower in vegetarians than non-vegetarians, which has implications for strength and muscle mass development as well as anaerobic power output. Creatine is the first energy source called on by the body, meaning it plays an essential role in energy metabolism. Creatine has also been shown to support brain function and supplementing with it can not only offset the effects of sleep deprivation, but improve skill execution, while allowing you to train harder and longer.
Meat and fish are the best sources of creatine, with large amounts being found in beef, salmon and tuna. Of course, you can take a creatine supplement if you’re a vegetarian, but with all this evidence, it might be easier to simply eat meat. Be aware that when choosing meat, opt for organic, local, and free range as much as possible. The growth hormones and antibiotics in nonorganic meat will mess with your hormones and likely negate a lot of the valuable data presented here.
You can check out more by Charles Poliquin on his site. I would also recommend following his twitter feed, as he has worthwhile tweets.
Ginger in a strong position with shins vertical, shoulders over the bar, and neutral spine.
Soooo, you might be saying, “Hey self, summer is flying by fast. I wonder what fun times Verve has planned for me this month.” Well, let’s lay a taste of it down for you! Mark these in your calendars people!
Saturday, August 4th @ CrossFit Verve: We’ll be hosting a special Memorial WOD for the victims of the tragic Aurora Century Theater shooting. During normal classtimes and open to everyone in the community to participate, we’ll be hosting multiple heats, scalable to all abilities. We are asking ALL participants to bring in a reciept of donation of $12 minimum to the GivingFirst organization or the Jessica Redfield Scholarship Fund. We’ll also have the computers available for you to donate onsite at Verve. Come workout hard and sweat next to your community for this great cause close to our hearts.
Tuesday, August 7th @ CrossFit Verve: August Foundations begins and runs until August 27th on Monday/Tuesday/Thursday evenings at 7pm. Class size is limited and fills fast as always. Don’t miss out!
Saturday, August 18th @ Berkeley Park: Swimming Workshop and WODs at 9am and 10am. Cost is FREE to Verve members, $10 non-members. We’re moving it back west this time so we can enjoy some more cannonball contests AND barbecue at the park following the classes. We’ll have the slackline out, grills going, and multiple games ready for you. Please bring your families and be prepared to have fun!CrossFit Verve FUN in the SUN day. CrossFit Kids will also be held outside on this day at Berkeley Park so they can join the fun.
As a team of 4 complete the above workout. Only 2 team memebers may be working at one time. You must finish all reps of one exercise before moving on to the next exercise.
Three mixed gender pairs complete the following for time:
Row 750 meters, while partner holds 215# (145#) in the front rack position 50 Burpees, while partner holds 135# (95#) overhead 50 Thrusters, 95# (65#), while partner holds the dip support position
Partners may switch during each exercise but repetitions will only count while the other partner is holding the required position. Each pair of athletes must complete all the repetitions before moving to the next exercise. The next pair of athletes may not begin each exercise until the leading pair has finished.
Andy S showing off his sweet tan lines at the swim WOD.
One week from today, CrossFit Verve will be hosting a special memorial WOD for the Aurora theater shooting victims, open to Verve members and the public. We are asking all participants to donate a minimum of $12 at www.givingfirst.org or to the Jessica Redfield scholarship fund. Bring in your receipt to the WOD. All proceeds go to supporting our community amidst this tragedy. We look forward to seeing you all there!
On another note, the Lost and Found will be going to GoodWill next week, so please make sure you check it out the next couple days to make sure all your belongings have made it home!
