Complete as many rounds as possible during the interval 3:00 of work and 1:00 of rest of:
3 Power cleans, 205# (135#) 1 Rope climb, 18′
Repeat for a total of four intervals.
Post rounds to comments.
Raise your hand if you're gonna help out CrossFit For Hope this weekend!
We always encourage you to replenish your body within 30minutes if possible after a hard workout with a healthy ratio of protein to carbohydrates. Whether this is in real food, or your body can only stomach a shake, take care of yourself so you can come in an hit it hard tomorrow! So have you seen some of the post WOD shakers around the gym with whey and coconut water and wondered why?
Coconut water benefits are vast. “Coconut water is the liquid that is found inside young coconuts before they mature….native to the tropics, coconut water can be drunk directly from freshly harvested fruit.” –FYILiving.com It is known to assist with digestion amd mild bloatng and it’s nutrient profile has been said to possibly help lower high blood pressure. The electrolytes are said to be a great hangover cure (it is also known as a great mixer!). It contains more potassium than a banana, and also contains magnesium, calcium, and phosphorus. It is low in sodium. It is fat free and relatively low in carbohydrates.
However, this drink alone isn’t going to do the trick. Broader diet and lifestyle changes are needed and getting your nutrients from whole foods is usually a better idea anyway, to make sure you get all their health-boosting fiber and antioxidants.
The Verve Garage sale will run from 9am–1:30pm on Saturday at Verve. We will have a variety of items for sale, but all items must be picked up and paid for on Saturday (cash or check only). No items may be reserved or held without payment. Sorry, but we will not be listing everything for sale or prices. You’ve gotta show up to get the deals!
Verve members may bring sporting equipment to include in the sale, with the following guidelines:
You must be present during the sale with your item(s), and take them with you if not sold by 1:30pm.
Items must be sporting equipment, clean and in good condition.
Items must be marked clearly with your name and price.
For time: 45 Double unders 45 Deadlift, 225#(155#) 45 Toes to bar 45 Double unders
Post loads and time to comments.
Michaela moving so fast the she's a blur
What About Supplements?
We hear this question all the time. Sometimes our answers are not what people really want to hear either – “fish oil and that’s it.” So let me explain what I take and why and maybe that will help alleviate some of your curiosity on the subject.
First, let me start off by saying that I do not recommend taking any supplements without visiting your doctor and having some blood work done. Next, consider that I weigh 210# and my dietary needs may be (probably are) completely different from yours – including supplement dosage. When trying a new supplement, start with the recommended dosage and tweak it based on your results. Remember, more does not equate to better in the world of supplements.
Fish oil: 10-15 grams of EPA/DHA daily depending on my physical condition. Fish oil boasts too numerous of benefits to name here. Some of them are; decreased inflammation, increased cardiovascular health, improved brain function, and decreased incidence of depression and psychosis. I recommend starting with 5 grams daily, spreading that dosage out over the three main meals of the day.
Creatine Ethyl Ester – 3 grams post-WOD. Creatine is shown to increase muscular endurance, increase muscle mass and strength, and improve recovery time. A benefit of CEE over creatine monohydrate is that it is more absorbable to the cell. This eliminates the dreaded “creatine bloating”. Taking Creatine Ethyl Ester is a no-brainer. The benefits will assist you on your path to elite fitness (or even moderate fitness).
Vitamin D: 5,000 IU’s daily. Low levels of Vitamin D are linked to a decrease in athletic performance, poor insulin sensitivity, increased inflammation, and a whole host of metabolic pathologies. During the summer months, you can get adequate Vitamin D by exposing 40% of your skin to direct sunlight for 20 minutes a day.
ZMA: 1 dose (450mg of Magnesium, 30mg of Zinc, 11mg B-6) daily before bed. Research has shown that a ZMA supplement for athletes decreases cortisol levels in the bloodstream and boosting testosterone production. Now, I’m not talking about women waking up with “man voices” or beards, but enough that it could benefit strength gains. It has also shown to improve deep sleep, which benefits us with improved recovery and positive metabolic benefits.
Lastly, Whey protein: 22 grams (3 blocks of PRO). I have a whey protein powder shake (powder in water) after every workout. I use it as my PWO snack and I balance the meal with three blocks of carbs and three blocks of fat. Whey has the dream amino acid profile to improve athletic performance and enhance recovery. On the downside, it is a dairy product, making it a non-paleo food. Who cares, it’s benefits far outreach the boundaries of eating like a caveman.
First, ask this question: is my diet dialed in to the point at which I would truly benefit from adding these supplements, or should I address what’s currently entering my piehole?
Hang power clean, 135#(95#) Handstand push-up 100m Run (only 1 per round)
Post time to comments.
Flying athletes.
Spending a fortune on food? Here are some tips to save some cash.
Waste not want not The average household wastes 15% of their food. That adds up to $15 for every $100 you spend on food. Consider using your leftovers in lettuce wraps, omelets, crock pot surprises or soups (veggies that are about to go bad are great to add to the crock pot and soups). Make your own stock out of your meat and veggie trimmings. Clean out your refrigerator, you’d be amazed at how this helps decrease waste. Take a day off from cooking, make your family forage to eat (no cooking, once a week) and find things you didn’t know were there.
Cook whole foods at home. At least decrease your going out to eat meals. Half of meals are reported to be eaten away from home. Packing your lunch can be a great place to start. While many people say they don’t have time, it takes just as long to “go out” and costs more per meal and you get less.
Make batches. If you’re going to make a nice lunch or dinner, why not make enough for another meal later that week? Don’t like eating the same meal twice in a week, freeze it. It cost significantly less to buy a little more ingredients for one meal then it does to buy all the ingredients for another. It also saves time.
Fight the urge to BUY. Keep a shopping list and STICK to it. More then 40% of purchases at the grocery store are impulse buys. Avoid shopping for food when you are really hungry.
Eat seasonally. Fruits and veggies are cheaper in there are in season. If you want something to do with the kids or are a stickler for free you can also “glean in season”. Call up local farmers and se if they take volunteers for picking and bring a lot of boxes! Here is a great place to start: Local Growers Directory. Many times memberships to CSA can be reduced for volunteers hours.
Fill your life with vegetables. Veggies are not only great for you but they ARE the cheapest carbohydrates around. Gobble them up and find a little extra in the wallet this month.
Snack on real food. Seems obvious enough but snack foods are a big budget drainer. Prepare real food snacks like celery and hard boiled eggs or make your own snack mixes with nuts and coconut. Homemade snack mixes are about 70% cheaper then store bought versions and you get to put in it what YOU want.
Folks it’s a big fat lie that eating healthy is more expensive. What’s expensive is laziness. Employ a few of the tips above and see an instant decrease in your ever growing food bill.
Who’s doing the Tough Mudder this weekend? If your signed up, post to comments and get linked up with other Ververs!
Sister cupcake Sonja setting up for a Safety Squat Bar Box Squat.
Two Badass Events On The Same Day?!?!
That’s right folks, this Saturday is a big day at CrossFit Verve. We’re hosting two events: CrossFit For Hope and the 1st Annual CrossFit Verve Garage Sale and Swap Meet. We thought we’d make a big day out of it and host a great workout for a great cause and sell some sporting goods and exercise equipment at the same time. 10% of all proceeds (minimum donation) go to CrossFit For Hope, so it’s worthwhile to stop in and buy and sell some gear. Contact Matt or Joylyn for more info.
And in case you missed the memo (post or email), today marks day 1 of your journey towards increased time under the barbell. That’s right folks, the 5/3/1 is back!!! Mondays and Thursdays will start with a strength programming that is intended to increase your absolute strength over the next three to four months. In order to accurately follow the 5/3/1 method, please download the spreadsheet, enter your numbers on the start page, and print out your packet. This program is great for the beginner or the advanced level CrossFitter looking to maintain general physical preparedness, but increase strength levels.
Questions have arisen about whether to do Hot Dogs & Cupcakes instead of Monday’s and Thursday’s WOD’s due to the strength programming. If your goal is to focus your efforts solely on improving your powerlifting – HD&CC is for you! If you want to maintain a high level of conditioning and see some improvements in your squatting and pressing, the WOD and 5/3/1 should be your priority. The choice is yours… but you MUST COMMIT TO ONE OR THE OTHER in order for either program to be effective.
Complete as many rounds as possible in 20:00 minutes of:
5 Chest-to-bar pull-ups 5 Ring dips 15 Squats
Post rounds to comments.
David enjoys snatch balancing large loads of weight and walks on the beach.
The Dunk Tank Hydrostatic Body Fat Tests continue today at Verve in the back parking lot. Please be on time for your appointments. Everything has to be cleaned up and done by 2pm, no exceptions. Be sure to thank Rosanne for her time. We hope to have her return in a couple months–what have you all thought so far of the experience?
Josiah we love you but... How can we improve this position for his toes-to-bar?
Body Fat Testing Update:
Don’t forget the testing is this weekend Friday and Saturday. If you signed up for a slot, please be on time and have payment with you. Mobile Hydrostatic’s will not be able to accommodate late comers and won’t administer the test without payment, cost is $49 if you’ve never done it and $35 for a retest. Also bring a suit and towel.
If you were hoping to get in, we have a few slots left:
Friday June 1st we have: 6:30am, 3:30pm, 5pm and 6:30pm
Saturday June 2nd is full if you are interested in slots from 1pm – 2pm we can ask the technician if she can add slots, post interest to comments.
If you would like one of these slots either sign up now or post to comments and we’ll confirm you are signed up.
On another note, I’ve been getting bored with hearing my thoughts in the posts. So for inspiration, I decided to search around for some interesting and helpful things. Here is an article I found very interesting find from 99percent.com
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 researcherRoy 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 mathematicianAlfred North Whiteheadput 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 taskincreases 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. Theultradian rhythmrefers 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.
What About You?
How do you stay focused and motivated?
LINK to the strength spreadsheet is HERE! 2012StrengthProgramExcel – Clink on this link and then again on the link again to open the excel sheet. Then save to your computer and start inputting your strong!
Awesome video from Alpha Helix Media (Chris Slaughter)… he captured everyone – which is no easy task.
Completing the CrossFit Total today is hugely important, as your numbers will be plugged into the strength programming that will be starting during the first week of June (more on that in a later post). Give it your all so that your percentages are as precise as possible. Go forth and lift heavy!
Here’s a little info about the 5/3/1 Method, as written by Jim Wendler, author of 5/3/1: The Simplest and Most Effective Training System for Raw Strength
The success of the 5/3/1 Method has been nothing short of extraordinary. For the past year, the response towards this simple but brutally effective training system has been overwhelming. This is because it works. And works for just about anyone willing to put in the discipline and work that getting stronger requires.
Elite level lifters to absolute beginners have all used the 5/3/1 Method; the basic tenets of strength training have and will never change. Big exercises, constant progress, and personal records will never go out of style. High school and college coaches are now using the 5/3/1 with their athletes with amazing success; it is easy to track, implement and will inspire any team to push for themselves to the limit. Powerlifters use this program, for both raw meets and geared meets.
The 5/3/1 Method is truly for anyone that is looking to get stronger. This is not a fancy training program that requires special equipment or Master’s degree – all is required is your dedication to moving more weight than you had ever dreamed.
Three rounds for time: 25 Front squat, 95# (65#) 15 Supine ring rows 5 DB Weighted ring dips, 40# (20#)
Post time to comments.
KB getting strong.
Happy holiday weekend! We will have a limited schedule on Monday, please check it out and sign up. If classes fill up, we’ll add some to let y’all get your workout on.
