3 – 3 – 3 – 3 – 3

Hang power snatch

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It's like a flock of seagulls.

Fun With The GHD

The glute ham raise is not new movement.  Rather, it’s been used for decades to build strength throughout the posterior chain of muscles and specifically the hamstrings.  Because so many movements require strength and control of the posterior chain of muscles (deads, squats, cleans, snatches, jumping, running, rowing…), it’s worth investing a little extra time on the GHD and learning about your backside.

It would be wise to start by first developing a capacity with the hip extension and the back extension.  Because the glute ham raise requires you to maintain midline stability by engaging the abdominals and erectors of the back, it might also behoove you to develop a capacity with the AbMat or GHD sit-up.  If you are rocking perfect hip extensions and are more than capable with the other recommended movements, lay it out and let ‘er rip.

I recommend starting with the “buddy sub”.  Utilizing a super friend with the glut ham raise allows an athlete to effectively decrease the load on the hammier.  Feather your hands as you advance.  Awkward, yet awesome.  If you lack friends try the hip extension/glute ham raise or the drop knee method.  Each of these options are significantly easier than the full meal deal.  Start there and work towards building the strength needed to perform the movement properly.  There are other options, like bending the hip for the durations of the movement, but these will do as a start.

When, how often, and in what volume should you do glute ham raises?  Well, start with a couple of times a week doing 5×3 reps with a scaled option.  Build the reps over five sets until you are able to perform 6-8 reps for 5 sets.  Then try the progression over again with a more difficult option.  The glute ham raise is used best after the meat and potatoes of your workout are completed, while you’re somewhere between warmed-up and a little fatigued. I like finishing the day with glute ham raises and a little mobility.

"Santora"

Three rounds for reps of:
1:00 Squat cleans, 155# (105#)
1:00 20' Shuttle sprints (20' forward + 20' backwards = 1 rep)
1:00 Deadlifts, 245# (165#)
1:00 Burpees
1:00 Jerks, 155# (105#)
1:00 Rest

Post total reps to comments.

Great people getting fitter.

A Rant worth reading – By one of your coaches Emmalee 

So I was on shift at the firehouse recently and we got into a discussion on food. By discussion I mean people were getting satisfaction out of attempting to get me to fall off the "health wagon" and onto the “Crap Food Dump Truck”, which quickly turns into the "Spirals out of control Semi”

It started like this, one of my Chiefs came in and informed me that he got my officer to eat a donut. I replied simply “Oh really, I love donuts too!”. He came back with “Yeah Mr. Health Guy ate a donut, I can’t believe he ate one, I got him to eat a donut, what do you think about that?!”  I told my chief we are humans, the problem is we will eat it them. That is why we try to not have that crap around the station. It’s not that I don’t like donuts and I have this magic switch that just can tune them out, I have to physically not be around them. My officer is notorious for throwing crappy food away (brand new cartons of ice cream) for this very reason. Our station at one point shared a fridge, freezer and cabinet space with all three shifts.  We would come in for our shift and for the first 10 minutes we would throw away ice cream, chips, cookies, pastries, and breads that were left over from the shift before us just so we weren’t tempted to eat the crappy stuff left behind. 

As it turns out that’s just what they want, they want other people to eat like they do. If people ask us about our paleo style diet we inform them, we give them info, websites, and recipes to enjoy and generally don’t push it on them.  So, how come the other side is more pushy than informative? How come they don’t provide me the research done on why I should eat donuts or cookies daily?  Let’s be real if there were legit data that says a cookie a day will keep the doctor away I would consume them daily without complaint. 

Back to the famous words of “I can’t believe I got him to eat a donut”.  Later when I told my officer what the Chief has said, he respond with this “ So what next, I can’t believe I got this guy to go into a fire without an air pack on?”  “I can’t believe I got this guy to drive all day without his seat belt on?”  “I can’t believe this guy started an IV without gloves on?”  “I can’t believe I tricked this guy into diabetes?”  “Oh, man I can’t believe I got that guy to smoke a cigarette.” ”I can’t believe I got this dude to sit around all day and not work out”.  One thought comes to mind; who wins in any of these situations? The guy that’s putting a life on the line by presenting these idiotic challenges or the guy acting on them?

Where is the line drawn, crappy food does as much damage to ones body as a cigarette can. Food is similar to the air pack that I must wear in hazardous conditions, it is vital to my survival, food is an essential need of this temple! Do you think this Chief of mine would put Carbon Monoxide into my pack instead of air for me to breath and operate from?  Then why does he feel the need to try and leave crap food around the station that will over time cause me lifelong problems that I won’t be able to escape?   

If you want to eat crappy food and feel good about bringing others down with you, that’s all on you. But just know that I get satisfaction watching your sad little face as I decline the donuts you have set in front of me after you have already eaten three or four yourself. I enjoy seeing your puzzled envious face when I explain to you why I eat what I eat, and why I chose to live like I do. So lucky for me, I choose to be strong, I will prove to you that I am stronger than that box of donuts that you leave on the counter, or your cookie cake that you want to leave behind, because I will not eat from the garbage and within the first 3 minutes of our shift that’s where it’s going. 

Passionately:
One who will live long, happy and healthy, diabetes free

For time:

100 Burpee pull-ups

Ideally, the pull-up bar is one foot above your reach.

Post time to comments.

If you don't think what you put into your mouth is integral to your health, watch this Tedx talk above.  Why do we implore you to eat your greens and take your fish oil?  This video is well worth your time.  

CrossFit Verve is hosting our next FREE Nutrition Workshop on Wednesday, December 14th at 730pm.  Come be part of Cherie's famous discussion and feel free to bring your friends, family and enemies.  We'll be starting another famous nutrition challenge in the next month or two, so get a head start on your New Year's resolutions and start readying your cupboard.  Learn how to fuel your body for wellness, combat disease and get your best performance.  

Each for time:

Row 2000m
Row 1000m
Row 500m

Rest as needed between efforts.

Post times to comments. 

Edie keeping good form during 200 double unders. 

"Nutts"

For time:
10 Handstand push-ups
15 Deadlifts, 250# (170#) 
25 Box jumps, 30" (24")
50 Pull-ups
100 Wallball shots, 20# (14#)
200 Double-unders
Run 400 meters with a 45lb plate (25#)

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Congratulations to Angie and Beau on their recent marriage.  What a good-looking pair!

Three rounds, 15-12-and 9 reps, for time of:

Barbell Thrusters, 135# (95#)
Weighted pull-ups, 45# (30#)

Post time to comments.

This blurb and picture was found in a popular magazine seen by millions of people every day….what is happening to our society?!  Maybe Cameron and her agents need to read this post from CrossFit Lisbeth, entitled "One Woman's Request."

"Don’t be nice to me. Not here, not in the gym. Not just because I’m a woman. You can be nice to me in the bar, on the street, in the library, at home. But in the gym I’m no longer your baby, your honey, or your sweetheart. I’m a woman in a CrossFit gym and I’m here to kick ass, not show mine.

In the gym, I’m about performance, not popularity. I’m about achievement, not appearance. I’m about strength, not sex.

Do you get that? Whether you’re my workout partner, my friend, my lover, or my coach, don’t suggest that I go easier, lighter, or with less fortitude than that of which I am capable. You’re not doing me any favors.

The gym is not a place to protect women, nor is it a place to worship them, but it is a place to exalt them. We could grow so much here. Help us to do so.

Help us to elevate ourselves by ourselves. Forget gallantry and remember weights. If our form is good on practice lifts, urge us to go heavier. Please. We often underestimate ourselves. That’s the difference between men and women in the gym. Most men overestimate what they can do, while most women underestimate what they can do. That’s where you can help us most when it comes time for the WOD. That’s where we really need you. Take that bravado and lend us a little. Tell us to go heavier, go faster, get meaner. We’ll look dismissive but we’ll take your words to heart. We will go heavier, go faster, and get meaner – at least with the weights.

Don’t baby us. Not in the gym. Not in words and not in demeanor. If you’re my coach, don’t you dare set out one WOD for the men and one WOD for the women. If my form is good, don’t you dare keep me at a light weight for months or years. Don’t you dare underestimate what my weight should be on the bar. I should know. I’m the one lifting it. And if I let you keep me down, then shame on me too.

My words may sound angry, but I am not. I am resolved. I want to be strong and to grow stronger. I just need your help in not giving me help. I need to stand on my own. Let me do that. Don’t be nice to me. Thank you."

What are your thoughts?

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Post time to comments.

Doug says that elite fitness is "over there."

December is here and you have only 24 shopping days left until Christmas.  Snow's coming down again, holiday decorations are going up and everyone is bombarding you with hot cocoa, hayrides, high maintenance requests, and terrible fuel to put into your body. Holiday work parties are happening, and shopping for gifts is quickly becoming a crowded, un-fun mess of a way to spend your free time.  Well, do we have a solution for you!  

Come to the CrossFit Verve Holiday Extravaganza on Saturday, December 10th at 7pm!  Where else can you bring your family and your Verve family together for a couple hours of laughter, games, and good times?!  We'll provide yummy/healthy food, tasty/frosty beverages, and the opportunity to test your ten general physical skills.  Come in and be ready to laugh at yourself and others.  

Dress is casual.  The past holiday parties were enjoyed by all, but have grown out of the Chan household and local bars, so now our very own Verve will become even more of a playground for young and old alike.  Don't miss the best party around and have to hear about it until next year.    

Please be sure to RSVP here, on Facebook, or via email to mas@crossfitverve.com so we can prepare accordingly for you.  

Five rounds for time:

7 Squat clean & jerk, 135#/95#
20 Box jumps, 24"/20" 

Post time to comments.

Robyn, hitting hip extension prior to retreating under the bar to a stable catch.

1 – 1 – 1 – 1 – 1 – 1 – 1

Snatch balance

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Thanksgiving day WOD, that's for a blast of a time folks!

Today at 7:30pm is our infamous nutrition lecture.  Come learn, relearn and get motivated to fuel your body for the hell you are putting it through in the gym.  Bring a friend, loved one or someone you don't like so much, either way ALL are invited and this lecture is free to the Denver community.

CrossFit Verve would like to introduce, CrossFit Mom's.

It's funny how our members keep getting hotter and keep havin' babies.  Over the last year we have seen more babies born of CrossFitting mommas then ever before.  While we can certainly accommodate momma or soon to be momma, in the group classes, we now have an additional option designed just for them.  

If you're currently pregnant for have had a child in last 3 years, we're talking about you. Starting this Friday, December 2nd at 10am we will hold our very first CrossFit Mom's class.  Coached by a real live CrossFit Mom, who knows the challenges you face going through pregnancy while training and getting back to it after the baby is born.  This will be a three day a week class, every Tuesday, Wednesday and Friday at 10am.  If you are already a member at Verve, all you need to do it sign-up on MBO.  If you are not a member at Verve, but would like to join this class exclusively, please call or e-mail us to set up your first workout.  720-238-7783 or info@crossfitverve.com. 

This program is dedicated exclusively to pre-natal and post-natal women of all ages and fitness abilities.  Open to all of our current athletes at no cost, or to non-member moms via punch-card.  Bring your baby, up to the age of three.  No childcare will be provided, but music will be quiet and you’ll have the ability to take care of your child whenever needed.  This is a flexible and like-minded environment for busy moms with a unique opportunity to have your baby with you at the gym while they train.  Each class includes a warm-up, a skills training component, and an individually scaled workout with a focus on conditioning and strength.  Come and experience professional coaching in a supportive group environment.  Good for the body, good for the mind, good for your baby!

Three rounds for time of:

Run 800m
Rest 2 minutes

Post time to comments.

Darika killin' it at her first ever CrossFit competition.

I remember my first CrossFit competition.  It was up in Fort Collins a couple years ago, about 6 of us from Verve went up to throw down in a small but super fun competition. I was nervous the whole week before, not knowing what the movements and the workouts would be, wondering how it would go.  We were all committed to having fun–after all, "it's just a workout."  Friends and family, albeit confused at the fact we were paying money to workout for the whole weekend, showed up to cheer us on.  In an effort to keep us giggling and solidify our efforts as a Verve group, us girls sported some eye black "to look tougher." And as our heat times progressively got closer, the bathroom trips became more frequent. We warmed up together, talked through strategies (I really didn't any) and I tried to stay out of my head too much for fear of succombing to my nerves.  

As the weekend and the competition progressed, we met some fantastic people, everyone cheered just as loudly at the end as they did at the beginning, and everyone left their heart out in front of each other.  The workouts were tough–in fact, every woman with the exception of our very own Emmalee had to modify the last workout because of the pull-ups (no surprise there–in fact she placed first that weekend as well–>she's still the most gracious competitor I know).  Although I was dissappointed in being unable to finish the competition as strongly as I'd hoped, I realized how the competition had turned out to be more about what all we COULD do, rather than what we could not.  So then that last workout–we all went out there and showed what we COULD do.  I barrelled through it all out there from "3,2,1–Go!" to "Time!" and then, as we all collapsed at the end I remember thinking, "I'm hooked."  Now, my background was never one i would characterize much as a competitive athlete, but that feeling of camraderie and accomplishment I got from that first CrossFit competition was amazing.  So whether it's another local competition, or the upcoming CrossFit Open (it starts Februrary 22nd)–let's do it!  This time I won't be pregnant, so I've got that going for me.  Whether it's with a team, or by yourself, it's pretty damn hard putting your efforts out on display for everyone to see–but amazing things happen in that arena and you sometimes find that what you CAN do overshadows what you can't.

What has been your experience been in CrossFit competitions?  Would you recommend them?  What did you learn?