I don’t often lecture about nutrition, mainly because my own nutrition is a work in progress, constantly being redefined and articulated. One thing I think that we can all agree on, however, is that there is a lot that we should all avoid. Paleo/Zone is a template; we start with that, and then we tinker. We add, we subtract, until we have a diet that supports our body in the best way. That being said, we can easily be misled by some of the gimmicks we see in advertisements today. Take for example, the picture above. “Organic Sugar.” The food industry has caught on to the fact that many people are desiring to eat not only healthy foods, but clean ones as well. Foods that have not been affected by chemicals. As a result, “organic” foods seem to be popping up everywhere, with the implication being that if it says organic, it must be good for you.
Balderdash.
Sugar is sugar. Doesn’t matter if it’s organic. Organic sugar, taken in too great a quantity for too great a time, will still lead to an overweight, hypertensive person. Unfortunately, the maker of that amazing sugar does not have your health interests at heart. So you need to not be fooled. Beware the gimmicks: Gluten free, organic, low calorie, low fat – doesn’t equate healthy. Own what you put in your body.
If you were unable to attend the Nutrition Workshop and Nutrition Program introduction on Wednesday and are interested in joining the program, please email Sara at sara@crossfitverve.com. She will send you all of the information on the program and get you signed up! She will also be available at the gym on July 27th from 5-7 and July 30th from 5-8 to answer any questions you may have in person. Let’s commit to good nutrition!
Sometimes we come into Verve to get rid of them. This gives us a chance to take the stress of jobs and daily life, put it on the back burner for a while and do something healthy for our body. But does coming in and seeing a certain WOD or movement on the whiteboard ever create stress? Does the thought of doing a workout with a judge and people watching/cheering only take the fun out of it for you?
Your body reacts to this stress. Your breathing rate increases, your heart beats faster. If you’re not careful, this tension can cause your body to want to get your task done as fast as possible. This isn’t always bad if it’s a workout for time, right? Maybe, maybe not.
Why do some athletes find success under pressure, while others can’t seem to break? In a study published about the experiences of athletes during their greatest moment in sports, “….more than 80 percent of [them] said they felt no fear of failure. They weren’t thinking about their performance. They were immersed in the activity, in the zone. The probability of achieving the outcome you want increases when you let go of the need to have it.” -The Mind Gym, by Gary Mack.
So when the time comes that you see a movement that’s a “goat” for you, you see a workout that plagues you, or when you are in front of a crowd, ask yourself what is the worst that can happen? You are supported by trainers and athletes that are always rooting for you to do your best, but will give you a pat on the back and high-five no matter how it goes down. That you are putting yourself through this pressure in the short-term everyday so you can live an awesome, active, long life ahead of you. That you’ve put in that hard work and training, so it’s time to let it shine. Remember a time when that pressure has worked for you, and focus on your task. Only let everything and everyone else come into focus when you yell, “TIME” with your last breath and collapse, knowing that you’re only getting better and stronger day by day.
Stress gets a bad rap, let it bring out the best in you.
7pm: Nutrition lecture 8pm: NEW NUTRITION PROGRAM DETAILs.
If you’ve seen the lecture and just want to come for the Program details show up at 8pm.
The 2012 Verve Nutrition Program is designed to replace the familiar “Nutrition Challenges” as a more effective way to support our members in living happy and healthy lives. The program focus is to establish a support system for individuals wanting to make paleo/zone eating a permanent part of their lifestyle. Meetings will consist of information on nutrition, healthy lifestyle habits, and group discussion. The program will be kicked off with a 2 hour meeting starting with the traditional “Nutrition Lecture”. The second hour will include an introduction to the Nutrition Program with details about the program and participation. Time will then be allotted for questions. Participants will then sign up for their hour long Personal Nutrition Coaching session.
Personal Nutrition Coaching will take place in the 2 weeks following. During the session, we will obtain measurements, give block prescriptions, and set short and long term goals. This will allow for a more personalized and detailed plan for success with paleo/zone. Participation in the Nutrition Program includes a commitment to 30 days of strict (or modified if needed) paleo/zone diet following the first program meeting and PNC. Individuals will be given access to “Beyond the Whiteboard” to use for daily logging of food/fluid, sleep, and exercise. The zone block guide and a month-long meal plan will be provided as well. After the initial consult, members may choose to schedule personal nutrition coaching at any time if they require more personalized information for additional cost.
Participants can choose to sign up for a three, or six month commitment to the nutrition program. Meetings will be held bi-weekly following the start of the program. Measurements will be retaken during designated times by appointment.
Program members will be encouraged to attend the biweekly meetings. Sample meeting topics will include: Shopping, grassed/cage free?, managing cheat meals, eating out, sleep and insulin resistance, and Diet and cancer.
Please join us to kick off our new nutrition program, focusing on nutrition as a lifestyle NOT a challenge!
Reposted from Rogue Fitness’s Atheltes Blog The mind is a powerful thing, it can help you get through tough times, or it can cause you to crumble like Greg Norman in the ‘96 Masters. The strong learn how to handle and control their mind when it starts to rant, rave and tell you to stop what your doing. The weak let it take over and OWN them.
Is it possible to develop strategies to break your mental barrier? Absolutely. I prevent this little boss in my head from taking over in a couple of ways.
“One more rep.”
When that voice inside your head is screaming at you to “put down the barbell” or “get off the bar,” you fight back with one more rep. Completing just one more rep when everything inside of you is telling you to stop is a sure way to grow your mental muscles, and the next time you might do two more reps. Over time, this builds and you begin to control that voice.
Small Goals.
When I am in the middle of a workout, I always have small goals in my head. Small goals add up to big goals. For example, if my workout calls for 30 heavy thrusters, my first goal might just be to get to 5 thrusters. When I get to 5 and still feel good, I start thinking, “good, I’ll do 5 more without rest,” and when I get to 10 and start to feel fatigued I might just talk myself into “two more.” But at 12, I might use the “one more rep,” and then do it again. After a few “one more rep” goals, I am at 16 or 20 . . . and all of a sudden I might be close enough to 30 to either take a quick break and knock out the rest in one set, or even finish it off by chipping away on more rep at a time.
“Break through that wall.”
My old wrestling coach used to yell at us when he saw us start to break mentally, “Break through that wall, it’s the only way to get strong.” He would say it over and over again. We would barely be able to stand up on the mat, but we never wanted to lose the mental battle, so we would fight and fight until we physically could not stand any longer. That became so deeply engrained that now when things get rough I can still hear his voice yelling “Break through that wall.”
Your body can handle more than your mind thinks it can. Don’t let that little boss in your head beat you; go out there and show it that you are the boss!
So your CrossFit season has ended, now what do you do? Do you sit around and add a little bit of chub? Or, do you start your plan of attack for next year’s CrossFit season. Let’s figure this out together shall we.
The only way you will commit to your goals is to have them written down to remind your self of what you are striving for. You should have 1 month, 3 month, 6 month, and 1 year goals. Check them frequently to be sure you are on the right track. Have some attainable goals like “the ability to get 10 double unders in a row.”
Sit down with a logbook and write down your goals for next year.
1st muscle up?
Qualify for regionals?
Participate in an Olympic Lifting meet?
Plan out your workout schedule.
Reevaluate your nutrition. Come to the Nutrition Workshop and Nutrition Coaching Program kick-off on Wednesday, July 25th from 7-9pm. Sign up on MBO.
Take a look inside yourself.
In order to achieve your goals, you need to have dedication and the fortitude to make them come to fruition. What are you willing to sacrifice? Time? Beer? Or what are you not willing to give up? What are your non-negotiables?
Sign up for the swimming workshop and WOD and enjoy an hour of cannonball contests and fun, open, CrossFit Verve crew swim time from 10-11am before the pool opens to the public. It’s been HOT all week, so come on out to COOL down and have a blast! Cost is $10 for Verve members, $20 non-Verve members.
We are excited to let you know that healthy Addison Claire Hensley was born at 2:46 July 18th, weighing 8 lbs. 14 ounces and 21″. Kristi had a long day of labor and eventually had to get a c-section but is doing great and starting her recovery and can’t wait to get back to gym.
CrossFit Verve Swimming Workshop and WOD tomorrow at Curtis Park pool.Sign up here! Classes at 8am and 9am. Open swim and fun from 10-11am. Don’t miss out. Cost is $10 for Verve members, $20 for non-members.
The CrossFit Roots Olympic Weightlifting Meet is today in Boulder. Luke and Darika are participating in this friendly, non-USAW sanctioned event. Check-in at 830am and lifting starts at 10am. Curious how a meet works? Don’t want to wear a singlet? Go check it out and cheer them on to lift big! More info here.
The time has come. It’s time to commit. You now have to ask for this bar’s hand in matrimony, and own it. How did it come to this….
The second pull left us in a point of accelerated extension. We jumped, we shrugged, and, in doing so, created as much upward momentum on the bar as we are able to. Now we must stop trying to fight the weight, and work with it. This is the third pull. As the third pull begins, two things happen simultaneously: the arms bend, and the body descends. Just to re-iterate: the arms only bend when we travel underneath the bar. The transition between the second and third pull implies a distinct, and instant, change in direction. Whereas once you were traveling upwards, you are now (and I mean NOW) traveling downwards. How does this happen?
When we are first taught to lift, regardless of style, we are generally taught that the arms are to be treated like chains, or ropes. They are under tension, but stay taut, and straight. As soon as we shrug, however, our arms transition from simply being load-bearers under tension, to being vicious, greedy, attacking tentacles of awesomeness (note: next time an annoying coach tells you to be “aggressive” getting under the bar, imagine your arms as such. You’re welcome.). Your arms actively pull on the now weightless weight (weightless for a split second because of the inertia you created on the second pull), and your body reacts in kind by traveling downward. Just to be clear, this is not a passive fall. We aren’t at the the club dropping it like it’s hot. We are pulling ourselves down.
One other point about the third pull: Your face. Although I realize that we all want to be beautiful, the third pull is not the place. Bring out your inner ugly. You cannot be at 100% intensity without having a face that says: “Someone just gave me a purple-nurple,” or, “I just imagined my parents naked,” or, “I just ate some rotten chicken.” Just a thought. Bring out your inner ugly.
The goal is to pull ourselves down to the bottom of the overhead squat position. You will not reach your potential on the snatch until your OHS is locked in (not to mention the snatch balance), and you can effectively get your hips to the “bottom” position (hamstrings to calves). So the third pull also implies a change in foot position. We started in what we called the “jumping”, or “power” position. As we travel under the bar, our feet will reset to the “receiving”, or squatting position. This resetting is to be done as quickly and efficiently as possible. Therefore it is imperative that we keep our feet close to the ground, to make this transition as smooth as possible. The farther your feet get from the ground, the slower your third pull will become. I cannot overemphasize the need for speed and aggressiveness in the third pull.
Once we land underneath the bar, stop. Steady yourself. Drive your knees out, your heels down, and the bar up. Congratulations. You now own the bar. Now, add some weight, and get some more.
CrossFit Verve Swimming Workshop and WOD on Sunday at Curtis Park pool.Sign up here! Classes at 8am and 9am. Open swim and fun from 10-11am. Don’t miss out. Cost is $10 for Verve members, $20 for non-members.
Swimming Workshop and WorkoutWhere: Curtis Park pool. 3181 Champa St.
When: This Sunday, 8am & 9am
Cost: $10 members, $20 Non-Verve members
Sign-up: Online on MBO
This workshop is designed to improve your basic swimming technique through a series of skills and drills. Our goal is to provide you with a skill set to build upon in future swimming WOD’s by discussing the basics of the freestyle stroke, including body roll and recovery, breathing techniques, and the flutter kick. Classes will be held at 8am and 9am and will run around an hour including a CrossFit swimming-based WOD. Cost is $10 per member ($20 for non-CFV members) and class size will be limited for each session. If you are unable to swim, are afraid of the water, or have not swam in years, we’d be glad to work with you during a one-on-one personal training session – but unfortunately, this event is not the time. For this class, we assume that you are able to swim 25 yards (one lap) without stopping.
Come join the swimming fun!
Introducing the Verve Nutrition Program.
WARNING: Folks this is NOT a challenge, but will be an ongoing program designed to create healthy lifestyle for long term. No more thirty days and then throw in the towel.The Verve Nutrition Program is designed to replace the familiar “Nutrition Challenges” as a more effective way to support our members in living happy and healthy lives. We will create a community committed to choosing the paleo/zone diet as a lifestyle in order to achieve our own nutritional goals for the long-term.In order to reach out to the Denver community, the Nutrition Program will be open to the public. This means that you DO NOT have to be a member of Verve to join the program! So, bring your significant other, your parents and your friends! One of the easiest ways to be more successful in changing your dietary habits is by surrounding yourself with people who share a common view on nutrition.
The Nutrition Program will consist of one on one nutrition coaching plus monthly group meetings.
Commitment to the Nutrition Program will be longer than previous challenges, however this does NOT mean longer commitment to strict paleo/zone eating. Each member will be asked to commit to 30 days adherence to a personalized nutritional plan. Following the thirty days, members will be assisted in adding in areas of leniency and developing a long-term plan. The program meetings will provide time for the group to discuss questions, advice, tips, successes, failures, and achievements. Due to the length, materials, one on one and nature of the Nutrition Program, there will be an initial and monthly fee to join.
For the full information and details on the program please join us on July 25th from 7:00 – 9:00 for the Nutrition Workshop and Program information session. It is highly recommended that all participants in the Nutrition Program attend the Nutrition Workshop if they have not already done so. Sign-up will open after the meeting.
Members of the Nutrition Program will benefit from:
– Helpful materials including a thirty day meal plan and zone block chart
– Access to online logging tools
– Personal Nutrition Coaching
– Group meetings
– Up-to-date information on nutrition
If you are unable to attend the Workshop and Information session on July 25th, Sara will be available at the gym from 5-7pm on July 27th and from 5-8pm on July 30th to explain the program and get you signed up.
One of my (C.J.’s) online coaching clients sent him a photo of herself training in a rain storm. Sprints were on her program, and she wasn’t going to let a bit of rain stop her from getting her work done.
The photo raises an interesting question . . . would you run through the rain if your program called for you to do so?
Ok, I don’t really care if you would run through actual rain, but I would like for you to consider whether you are committed, focused and motivated enough that you would not let inconveniences stand in your way of doing what you know will help to bring you closer to your goal.
We all face myriad distractions that can keep us from achieving the things we really want in life. Unforeseen circumstances force us to change course, or supply obstacles not initially expected. It’s how you react to these circumstances that matters most.
I have had the opportunity to work with some phenomenal athletes, and the most successful have distinguished themselves not only in their athletic performances, but by the traits they demonstrate throughout their training. There are three principal traits that I believe can help someone guarantee their success in reaching any goal (fitness-related and otherwise).
Focus Goal achievers keep their eyes on the prize. It is impossible to distract them from their goal. No matter what is going on around them, they prioritize the work that must be done to bring them closer to their goal.
When the 2011 regional workouts were announced, Josh Bridges could not perform forward double-unders. He was a wizard with backwards double-unders, but could link only 2-3 forward double-unders on most days. The good news was, he had about 6 weeks to practice double-unders before regionals. The bad news was that he was going to be gone 4 of the 6 weeks. For 4 of the 6 weeks he was obligated to working 14+ hours a day. Much of that time was spent on his feet in full gear. Regardless, Josh kept a jump rope on him at all times and any time he could take a break, he would break out his rope and get a few practice sets in. The result was a record breaking performance on the 100s workout, and breaking the 100 double-unders into only 3 sets.
Focus also means having a limited number of goals. You cannot commit yourself fully to a dozen different things. Pick one, two or maybe a few, and devote yourself to seeing them through. If the goal is worth achieving, give it your all – that is the only way you will guarantee to make it happen.
Commitment Focus and clarity of the goal has to be the starting point, but that alone will not get you there. You must have the commitment and discipline to fight through the inconveniences and sacrifices associated with achieving your goal. Ask any one of the athletes training to compete at Games when the last time they had a weekend to themselves. They have sacrificed countless hours with friends and family to ensure that they are as prepared as possible to perform when it matters most. Most of them have also overcome some nagging injuries and/or spent a sizable portion of their budget on massage, acupuncture, ART, etc… to make sure their body is as healthy as possible. Throughout it all, the top performers never balk or doubt the journey. They accept that the reward of achieving their goal far outweighs the sacrifices endured to get there. They don’t miss training sessions, they don’t complain, and they don’t question the process.
Motivation Will power only lasts so long. Most people do a great job of staying focused and committed for a week or two, but if you’re not motivated by a deeper purpose, the long journey to goal achievement can be overwhelming. Goal achievers are enthusiastic about the journey. The top athletes don’t train begrudgingly, they’re excited to the be in the gym. In fact, the biggest problem with top athletes is often keeping them from doing too much and overtraining (Think Jim Duwve). They love what they’re doing. If you don’t love what you’re doing, or at least love the reward that will come from what you are doing, the sacrifices and distractions are sure to wear you down. Find the deeper purpose in what you are doing. Make sure you know why you are doing it, and make sure that reason syncs up with your personal values.
There are many other traits that top athletes exhibit, but these three might be the most important for anyone setting out to achieve any goal – fitness-related or otherwise. I encourage you to put them in play. Select a goal that you would like to achieve; spend some time to create clarity of vision for what the successful achievement of your goal will look like; eliminate as many distractions as possible; commit to prioritizing your goal above all other distractions and inconveniences; and understand the meaning in what you are doing. If you can do these things, you’re capable of almost anything.
