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Wednesday 110928

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1 – 1 – 1 – 1 – 1 – 1 – 1

Split Jerk

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Last flying picture we promise, come on they're just so cool.  Beth being herself, cool!

Today I am a proud coach - 

Today I am a proud coach.  I've spent the last month in the walls of Verve much more frequently then usual. I took the month of September off from travel, with no far away certification course to teach.  While this was refreshing it was also enlightening.  First of all, I love this gym, the people and the community.  What I have seen while I have been "home" more often is, an amazing attention to detail, care and pride from our Verve athletes and trainers.

As my eyes scan a packed class I see better squatters, stronger deadlifters and indestructible pressers.  I shout to get in the heels and I see three athletes drive their feet into the ground.  I squeal ribs down and four athletes struggle to achieve that mid-line stability.   There is less complaining and more teamwork.  I am proud to see a community of doers.  A group of people striving too and willing to get better every single day.  I see people coming in on the days that are their goats, digging in and taking steps forward in improvement. I see logging and mobility.  I see improbable friends, laughter and a sense that we are all a part of something bigger then ourselves.

Verve people, thank you for caring about your back position, thank you for always looking around to help people put their equipment away, thank you for including all those around you in your conversations, thank you for striving to be better and thank you for letting us be a part of it all.

Watch out world , we are a force to be reckoned with! 

Tuesday 110927

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Ten rounds for time:

7 Sumo deadlift high pull, 115#/75#
5 Handstand push-ups

Post time to comments. 

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Kneeling weighted jumps take confidence, speed, and focus… Jordon has all 3. 

How to do Amazing “Grace”: Athlete Participant

Amazing “Grace” is an annual fundraiser that combines the efforts of Mammograms In Action working in conjunction with CrossFit affiliates worldwide to raise money and awareness for the fight against breast cancer. 100% of the proceeds will be donated to Mammograms In Action, a non-profit organization located in Southern California.

Participation is simple and can be done at any level of expertise and scale.

Follow the step by step process below to sign up with your home affiliate or one in your area!

Step 1: Find an affiliate

  • Join forces with another local affiliate that is already planning an event!  CrossFit Unbroken and CrossFit Mountain Division are two recommended affiliates that you can participate at.
  • Check the PINK BRA TOUR page or search for a hosting affiliate in your area to the right of this page.
  • All registrations will be collected under the host affiliate’s event page.

Step 2: Register

  • Click on the host affiliate registration page for their Grace event and complete all of the required information, including the $35 registration donation. (There is also an offline form you can complete if needed – click here)
  • Participant fees will be donated to Mammograms In Action and are tax deductible.
  • A limited amout of T-shirts have been generously provided by Reebok on a first-come, first-serve basis but are not guaranteed with your registration. We appreciate your donation and if we have shirts available at the time of your registration we will be happy mail one to your address as provided online.
  • For the official Rules of Grace, please click here

Step 3: Spread the Word

  • Now that you’ve committed to the event, it’s time to tell your friends and family about this wonderful cause!
  • Share the host affiliate registration page with other athletes at your box or in the area. Encourage them to join you by registering and even inspire some friendly competition.
  • Send an email with the host affiliate event page link to friends and family to support the cause and donate on your behalf whether they are near or far.
  • Create a Facebook event page for your hosting affiliate (if they don’t already have one) and share it with others
  • Help the host affiliate distribute event posters and flyers in the community
  • Check out the Mammograms In Action/Barbells for Boobs page on Facebook and Twitter

Monday 110926

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Five rounds for time of:

35 Double-unders
Run 200 meters

Post time to comments.

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Cherie taking risks on Center Thumb on South Summit Wall, Lone Peak Cirque

Life is Full of Assumed Risk

I was lucky enough to head out into the great outdoors this week.  Hopefully, you too have had opportunities this summer to find yourselves engaged in some outdoor sport or venture.  On this particular day I was headed out on a climb in Eldorado canyon, with an old climbing partner.  I feel extremely lucky that I can do this on a whim, it is miraculous really considering it’s been over three years since I’ve climbed with any consistency, but this post is not about that. 

It’s about assumed risk.  I’m using this example, because you would think it is obvious the risk involved with climbing a mountain, using ropes, harnesses, gear and heading upwards where any uncaught fall would be fatal, right?  Nevertheless, I believe that we have created a society where we forget we have some assumed risk in all the happenings we engage in.

Take this headline for instance:  

Man Burned at Burning Man

On June 30, the California Court of Appeal held that a man who was burned by the huge bonfire that ends the Burning Man festival each year could not sue the festival organizers.  Anthony Beninati admitted he had intentionally walked into the fire, and that he had previously known fire was hot.  But he argued, basically, that the organizers were negligent because they should not have let him approach the fire so closely.

Shocking I know, but it illustrates a point that we all have come to “assume”, no matter what we do, ALL risk has been mitigated.  Regardless of the nature of the activity, or our desire to still do the activity.

I thought about this assumed risk multiple times while we were climbing that day.  The climb was easy (much easier then the climbs the two of us had done in the past) and relatively short. It took us two hours to climb ~600 feet and longer to get down.   Even so, the risk involved can not be denied and little reminders appeared throughout the day that this was in fact risky.  

My partner waited about thirty feet to place a piece of gear on the second pitch, I felt my safety knot slip and stopped while climbing to cinch it up, we didn’t exactly know the decent route, we did know that our rope was too short for the traditional rappel, the rope got stuck behind a boulder knotted under a flake 600 feet up(at which point I informed my partner that the only way out was to cut the rope), we only had 30oz of water at noon on a climb that was taking a few hours and so on.  

The risks were apparent and sometimes glaring.  But would we have chosen to remove all risk?  We could have; my partner could have placed more gear, lowering the risk of a dangerous fall, but if he had done that, he would also have been decreasing our speed and efficiency (possibly leading to not only a longer climb but potential thunder storms in the late afternoon).  We could have google-earthed the decent route, but where is the adventure in that?  We had both been on that rock before and assumed we’d figure it out once there.  We could have brought more water, climbing would have been harder and slower.  I could have tied a longer safety knot, but then it might have been too long and got caught up in the gear and on my harness.  You get the point.

We can’t mitigate ALL risk without other consequences, some of those consequences directly related to our health and or the desire results.  I could choose never to deadlift, or never to deadlift any significant weight,  but what are the consequences and are those even riskier?  A weak back and the real potential to herniating a disc while doing something as dangerous as bending over, not having the capacity to recover and now having a chronic back injury?  I could choose never to climb, bike, or drive a car.

You see the trick to mitigating risk is not by eliminating that which is risky, because if we eliminate all that is risky we eliminate not only fun, but all that is athleticism.  Instead, mitigating risk is about making smart choices and knowing when risk is necessary to achieve the desired result.  Believing in oneself, knowing ones limitation, understanding ones capacity, if you know this about yourself you will know when a risk is truly a risk.  If you can be honest with yourself about this, you will not only have less risk, but more fun and guaranteed better results.

Sunday 110925

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As a team of three, complete the following for time:

Row 150 calories
150 Bench press, 135#/95#
150 Wall ball shots, 20#/14#
150 Box jumps, 24"/20"

Each team member must complete 50 reps/cal before any team member can switch to the next exercise. Workout is completed when 150 reps of each exercise has been completed by the team.

Post team and time to comments.

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Bob, pushin' the low handles hard… doesn't hurt a bit, right?

5 Reasons To Follow A Caveman Diet – Laura Judy

Saturday 110924

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For time:
5 Rope climbs
5 Clean and jerk, 145# (115#)
4 Rope climbs
4 Clean and jerk, 165# (125#)
3 Rope climbs
3 Clean and jerk, 185# (135#)
2 Rope climbs
2 Clean and jerk, 205# (145#)
1 Rope climb
1 Clean and jerk, 225# (155#)

Post time to comments.

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Robyn also has super powers.

This weekend we have two events:

Saturday 24th at 11am – Nutrition lecture 
Sunday 25th at 9am – How to apporach competing in 2012 

 

 

Friday 110923

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Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps

Try to increase the load on each of the fifteen sets.

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Great video courtesy of CrossFit High Voltage

Why a Minimum of 3 Grams?

As you well know by now, you lose one point every day that your fish oil consumption falls below 3 grams (of EPA/DHA).  But 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.

This weekend we have two events:

Saturday 24th at 11am – Nutrition lecture 
Sunday 25th at 9am – How to apporach competing in 2012 

Thursday 110922

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Four rounds for time of:

Run 400 meters
15 Thruster, 95#/65#
15 Pull-ups

Post time to comments.

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Clancy appears to have super powers. 

The Zone Meal Treasure Chest

A sound nutritional plan sends markers of health in the right direction and prevents sickness.  A solid meal should make you feel more focused and full of energy, in addition to satisfying your hunger. In other words, you should feel "in the Zone."  Being in the Zone is simply finding the right combination, quality, and quantity of marconutrients and timing the meal well – resulting in a beautiful harmonious balance of hormones.

This ideal meal is not going to be the same for everyone.  By following Zone parameters for your body composition, you've only started your path to wellness.  A Zone meal for one person may not be ideal for everyone.  For instance, when I have a meal consisting of 4oz sliced deli turkey, 2 apples, and 12 almonds – I know that this meal will leave me hungry.  Yet, if I have 4oz grilled chicken breast, 2 cups of steamed broccoli, 3/4 of a cantelope, and 12 almonds – I feel like dy-na-mite!

What I'd like you to do is create a little treasure chest (a shoebox would do) of Zone meals that make you feel great.  This meal should also have a time of day associated with it, i.e. breakfast, post workout, late-night snack…  As you build a menu of Zone treasures, your ability to live in the Zone becomes easier and easier.  This will result in long life of perfect performance, balanced hormones, and high levels of energy.  Okay, totally exaggerating, but you get the idea.

Mark your calendars, Saturday September 24th at 11am we're hosting a nutrition workshop. The nutrition workshop is great for both beginners and advanced athletes. As always, the nutrition workshop is open to the public and free of charge.  A strength and conditioning program only gets you half way to becoming healthy, addressing how you fuel your body can take you the rest of the way.  This lecture will address how to reduce unhealthy inflammation that causes pain and undue stress on the body.  A couple of small changes can improve how you look, feel, and perform immediately!

Wednesday 110922

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"Hamburguesa"

5 Pull-ups
10 Push-ups
15 Squats

200m Run

21 Kettlebell swings, 24kg (16kg)
12 Pull-ups

400m Run

75 Wall ball shots, 20# (15#)

400m Run

12 Pull-ups
21 Kettlebell swings, 24kg (16kg)

200m Run

15 Squats
10 Push-ups
5 Pull-ups

Post time to comments.

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Hanna using her fitness in the waves in Cali.

We're pulling out some past photo contest entrys to celebrate our members fitness! And yup, Hanna still wins the $25 cold hard cash. Congrats Hanna on an amazing way to celebrate your 40th.

I turned 40 last week and celebrated with a 06:30am WOD, "Christine"! Another part of the celebration was inviting some of my girlfriends to California to go surfing. Surfing is one of the biggest reasons I started doing CrossFit.  I need the upper body and core strength to progress, while safely paddle into the head high swells I want to ride. Since some of my girlfriends had never surfed before we stayed on the inside where it's shallow and the waves are smaller and less challenging for beginners. To make things interesting for me, I chose to ride a "performance" longboard, which is a shorter, narrower and much more maneuverable board than I've ever ridden in the past. The photo shows a somewhat graceful, dismount as I tried to learn how to ride that board. My rashguard is up around my shoulders because just before I caught this wave, I completely messed up my takeoff and ended up going over the falls. That is the surfing equivalent of a skiing yard sale and included the hoots of laughter from the rest of my crew!  No sweet sunset barrel photos on this trip, but it's all good. We all had a great time, I felt much stronger in the water and two more of my girlfriends are now surfers – best birthday ever - Hanna

Tuesday 110920

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"Bottom-to-bottom" tabata squats
Run 1 mile

The Tabata Bottom to Bottom Squat is a Tabata Squat but each rep begins at the bottom and ends at the bottom. The turn around at the top is immediate – no pause. The ten-second rest for each interval is also held at the bottom of the squat as opposed to the top. Interestingly, this squat, in contrast to the "normal" Tabata squat, motivates full hip extension. Also, the ten second rests don't seem as short with this protocol! 

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Chris L. working towards midline stability in his deadlift.  He does GHD back extensions and reverse hypers between sets to reinforce the positional awareness.

Sunday the 25th at 9:00am join us for, How to Approach Competing in 2012

With all the opportunities to apply your fitness in CrossFit events around the Denver area, what's stopping you? Some might argue "I'm not strong enough", "I'm too old to compete with 20 somethings", or "I don't like being in the spotlight." Did you know that many of the events have masters, scaled, and team events? Whether you enjoy Olympic weightlifting, stand-up paddleboarding, or regular old CrossFit workouts, there's a competition for you.

So you've got your mind set on competing in an CrossFit event in 2012, like the CrossFit Open, what do you need to do to get ready? Believe it or not, your fitness isn't like a college class that you can cram for the night before the final. CrossFit requires you to be capable of many tasks, many of which take time and practice in order to master. Training needs to begin sooner than you think and training for an event takes a well outlined plan.

On September 25th and 9am we're hosting an informal meeting to discuss how to approach competing in 2012. Topics will range from scheduling for optimal performance and recovery, to how to fuel yourself optimally for additional volume.  Your ticket for entry is to complete the Competitor's Download Competitor_Info_Sheet-1Please put some thought into your answers and record your most recent PR's for benchmark workouts.

Monday 110919

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2 – 2 – 2 – 2 – 2 – 2 – 2 – 2 – 2 – 2

Deadlift
Rest 60 seconds between sets 

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Something a little different to focus on today.

As you think you shall become – Bruce Lee