Two intervals of as many rounds as possible in 5:00 of:

8 Power cleans, 135#/95#

8 Toes to bar

Post rounds and additional reps to comments.

Why a Minimum of 3 Grams?

Why do we place this emphasis on fish oil and not any of the other supplements that we’ve recommended to assist with performance and recovery?  

Try this on for size: aside from preventing coronary heart disease, reducing sudden death cardiac arryhythmia, reducing high blood pressure, and reducing unhealthy blood clotting, fish oil also improves athletic performance.  This increase in performance is attributed to fish oil for two different reasons.  

First, the Omega-3 fatty acids in fish oil have anti-inflammatory properties that are unmatched.  The damage we cause to our muscles while CrossFitting causes inflammation throughout the body.  Because we are suggesting you workout a minimum of 3 days a week (we recommend 5-6), this inflammation might be considered chronically elevated. By using fish oil, the body utilizes Omega-3’s to produce hormones that are non-inflammatory, thereby decreasing pain involved with inflammation and allowing you to train harder.

Also, fish oil has proven to lower triglycerides – the storage form of fat.  Triglycerides are associated with abdominal fat and constitute a cardiovascular risk indication.  Omega-3’s have shown to decrease the generation of triglycerides in the liver and help metabolize this unhealthy fat as an energy source.  You benefit by decreasing your body fat %, which will prove to increase your performance in the gym.

The recommended dosage to lower triglycerides is 5g (EPA/DHA) per day.  It is recommended that you split your dosage into AM and PM doses of equal amount.  Our requirement of 3g is simply a step in the right direction.  By eating a Paleo (grain free) diet, we reduce the ingestion of unhealthy Omega-6’s, which are pro-inflammatory.  We aim to reduce this ratio of Omega-6:Omega-3 to levels that reduce inflammation to improve health and performance.

Three rounds for time:

Row 500 meters
21 Goblet squats, 53# (35#)
12 Handstand push-ups

Post time to comments.

In 20:00 minutes work up to a 1RM Split Jerk.

Post load to comments.

15 – 12 – 9 – 6 – 3

Power snatch, 95# (65#)
2 for 1 Wallballs, 20# (14#)

Post time to comments.

How does the world define Physical fitness? 

“G. I. Jane” 

100 Burpess pull-ups

Post time to comments.

Why CrossFit Ruined My Life:

Dedicated to Greg Glassman.

My WHOLE life I searched for a fitness that I couldn’t explain. I was always active, always “healthy”. I was a vegetarian for 16 years, because it was “healthy”. I ran, biked, climbed, surfed and lived a relatively balanced and happy lifestyle. Then I found CrossFit and my life will never be the same….

Because of CrossFit, I will never eat Mung for dinner again (unless it’s a cheat meal). Mung is a delicious mixture of re fried beans, peppers, onions, cheese, and salsa cooked in a crock pot on low. I used homemade tortilla chips for dipping, cuz they are healthier then the store bought ones, right?

Because of CrossFit, normal everyday people just don’t look the same. When you are constantly surrounded by CrossFitters your perception of human anatomy is skewed. Too skinny is weak and too strong is slow.

Because of CrossFit, I believe all people are capable of amazing physical feats, when they don’t produce, I take it personally and have no tolerance for laziness

Because of CrossFit, I will never be alone. There will always be friends I should spend time with, athletes I need train and new people I want to get to know.

Because of CrossFit, I may look amazing naked, however, damned if I can fit into normal girl clothes. Put me in yoga pants and I’ll knock your socks off. Send me on a mission to find a dress, pair of jeans or a feminine top and I’ll come home defeated. My wardrobe will forever consist of 90% t’shirts.

Because of CrossFit, I will spend at least half of my waking days lurking on websites, watching, learning, getting pumped up and being inspired. CrossFit.com will be the first site I look at every morning and the last before bed. Why am I mesmerized by people working out. Damn you CrossFit.

Because of CrossFit, my hands will never be soft and silky. They will forever remain rough and coarse. They have become hands of capacity and are not for looks or ginger caressing.

Because of CrossFit, I will never be able to separate my health and fitness again. They will always be joined as one, interlocked in an intimate marriage of understanding. I have no excuses.

Because of CrossFit, people think I work out all day, deprive myself of sinful pleasures and am generally unfun (because their definition of fun has become so incompatible with mine)!

Because of CrossFit, I will never be satisfied with my fitness. There will always be something to achieve, something to try and something to “get better at”, nothing I can’t do!

Has CrossFit ruined your life?

On a 5:00 minute running clock:

3 Rope climbs
15 Dumbell hang power cleans, 40#/25#
With remaining time, complete as many reps as possible of box jumps, 24″/20″

Rest 1:00 and repeat for a total of three rounds.

Post total box jumps to comments.

Are You Your Own Worst Enemy?

CrossFit fucking hurts! Now I don’t mean in the sense that we’re getting injured all the time, rather I mean that the expression of efforts equates to a very uncomfortable sensation in our bodies. What’s interesting is that this self induced sensation is what affords us such a desirable outcome – an increased work capacity across broad time, modal and age domains.

Many times, the biggest obstacle isn’t the load, the duration, or the movements… it’s what’s between our ears that limits our potential.Our thoughts and words set the stage for our actions and habits, which ultimately create our character and define our destiny.With that in mind, how often does your thoughts and words take a turn for the worse… before the workout has even started?!?

I’m not going to pretend that this is something that I have mastered. In fact, I’ve trained myself to read the details of a WOD and state “That’s going to suck!” Right off the bat, I’ve set the tone for negative self talk to creep into my mind and affect my workout. I then mope around, thinking negative thoughts about what’s in store. In Man’s Search For Meaning, Victor Frankl said, “Between stimulus and response, there is space. In that space is our power to choose our response. In our response lies our growth and our freedom.”

In the realm of CrossFit workouts, you can (and should) monitor your thoughts and words at a few very specific times. A half hour before your workout, begin to forge a positive mindset for the events to come. During the workout, use positive thoughts and words only! After the workout, reaffirm the positive thoughts and words you used during the workout to set the tone for your next workout.

Here’s a couple of tools you can use to stay out the dark. Use memories and anchor points of past athletic achievements that make you happy to feed your positive energy. For example, I think of being under the lights during “Amanda” at the 2010 CrossFit Games. Also, use positive affirmations like “I CAN do it!” or “Keep pushing!”  Refrain from using phrases that contain negative connotations, such as “Don’t stop” or “Never quit”. Remember, your efforts are always successes on your path to fitness. Walk away from each WOD with a positive mindset and affirmations.

Three rounds for time: 

30 Kettlebell swings, 24kg (16kg)

30 Ab-mat sit ups

30 Double unders

Reminder of the 2012 CrossFit Open, End Party at  Jake’s Food and Spirits starting at 2pm.  Please RSVP here or on the Facebook event page, so we can have a rough head count.  Appetizers and drink specials will be awaiting for you, come join the fun and mingle. 

Also, be sure to post your 12.5 score here on the Games site before 5pm!

For time:

12 Power cleans, 135# (95#)
12 Ring dips
9 Power cleans, 135# (95#)
9 Ring dips
6 Power cleans, 135# (95#)
6 Ring dips

12 Deadlifts, 225# (185#)
12 Handstand push-ups
9 Deadlifts, 225# (185#)
9 Handstand push-ups
6 Deadlifts, 225# (185#)
6 Handstand push-ups

Post time to comments.

On Saturday CrossFit CastleRock will be hosting a special event to raise money for Fire Engineer Jason “The Renaissance Man” Murphy, assigned to Engine 10, based out of Aurora, Colorado, died on March 18, 2012 in Aurora, Colorado, of wounds sustained from a car accident. He is survived by his wife, Jacqueline, and two young daughters.  Please invite anyone you know, all are welcome to do the WOD or to cheer on. They will have firefighters from his house and possibly family members there. The event will start at 8:00 A.M. and go through lunch. Paleo and BBQ food have been donated.

Memorial contributions can be made to the Bridget and Natalie Murphy College Fund, c/o Chase Bank, 4968 S. Yosemite Street, Greenwood Village, CO, 80111.

This Sunday, after WOD 12.5 we’ll be celebrating with a CrossFit Open End Party. Our fantastic neighbor Jake’s Food and Spirits has graciously offered to host us as we enjoy each other’s company and have fun in the sun on the patio.  Paleo friendly appetizers will be awaiting you along with Verve drink specials.  We’ll break down following the WODs and head over to Jake’s around 2pm.  Bring your friends and family and share the fun shenanigans.  Please post an RSVP if possible to comments here or on the Verve Facebook page.  

CrossFit Games Open 12.5

Complete as many reps as possible in 7 minutes of the following rep scheme:
3 Thrusters, 100# (65#)
3 Chest to bar Pull-ups 
6 Thrusters, 100# (65#)
6 Chest to bar Pull-ups 
9 Thrusters,  100# (65#)
9 Chest to bar Pull-ups 
12 Thrusters, 100# (65#)
12 Chest to bar Pull-ups 
15 Thrusters, 100# (65#)
15 Chest to bar Pull-ups 
18 Thrusters, 100# (65#)
18 Chest to bar Pull-ups
21 Thrusters, 100# (65#)
21 Chest to bar Pull-ups…

This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Post rounds and reps completed to comments and/or register and submit your results as part of the CrossFit Games Open.

Compare to last year’s Open.

The last WOD of the 2012 CrossFit Open is here.  For some of us, our CrossFit competition season will be coming to an end.  For others, this gets YOU one step closer to being crowned the Fittest in the World.  We are very proud of each and everyone of you for getting out of your comfort zone and competing this year.  Maybe you learned of some weaknesses to tackle in the coming year, or maybe you are one of the Verve athletes who have accomplished so much more than what they were expecting to do in the Open.  From Addie snatching 100# four times (only weighing 95#) to Rachel getting her first toes to bar to Mary doing over 100 wall balls…….  

What was a defining moment for you during this Open season?

Even though we cannot all be the Fittest in the World, we all can live like it.  Just because your CrossFit season will soon come to an end, it does not mean that you can let yourself slip back into those bad habits.  Being fit is a constant pursuit, not just a 3 month commitment.  Keep making gains and strides, write them down and celebrate when you accomplish them.

Sunday at 1:30pm we will be hosting an “CrossFit Open, End Party.”  The grill will be hot and running, we’ll have some proteins, but bring some of your own or some sides or some adult beverages to enjoy after your workout.  After all, we love working hard, but we especially love hanging out with you all!  The sun will be shining, you’ll be in lots of good company, and you will have earned it!  Thank you for making CrossFit Verve the largest participating team in the South West region!  Good luck to all that are doing 12.5 today and Sunday!

“Isabel” 

30 Snatches, 135# (95#)

With a twist, alternate squat snatch and power snatch.

Post time to comments.

Spread the word to all and support the family of a local fallen firefighter : 

This Saturday CrossFit CastleRock will be hosting a special event to raise money for a local firefighter who tragically lost his life. Please invite anyone you know, all are welcome to do the WOD or to cheer on. They will have firefighters from his house and possibly family members there. The event will start at 8:00 A.M. and go through lunch. Paleo and BBQ food have been donated.  Please spread the news.

Memorial contributions can be made to the Bridget and Natalie Murphy College Fund, c/o Chase Bank, 4968 S. Yosemite Street, Greenwood Village, CO, 80111.

Who do you want to be today?  In light of the information above it reminds us of what is important.  I am struck by how negative our society and many interactions are.  Call me a dreamer, but I believe in a world where people are kind to each-other.  Where benefit of the doubt is the norm.  I am so feed up with blame, jealously, complaining and struggles of who’s right, we are better then that people.  

It’s as simple as looking into someones eyes when they are talking to you.  Listening to what they are saying and not just reacting.  Trying to imagine where they maybe coming from and not placing judgement within the first few seconds of interaction.

We can be condescending, we can be rude, impatient, defensive or we can choose to be considerate, kind and sympathetic.  When you engage in interactions we always have a choice.  Everyday, every person that we come in contact with.  Many times it is the people that we love the most that we give the least concessions to.  Active listening exactly equal to your interest.  If you are busy, texting, thinking about your response and what you are going to say or interrupting, you are not engaged nor are you truly interested in the interaction at hand.

I challenge us all today to be present in our interactions and kind in our reactions.