For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 24kg (16kg)
30 Sit-ups
20 Dumbbell hang squat cleans
25 Back extensions
30 Wall ball shots, 20# (14#)
3 Rope climb ascents
Post time to comments.
Ginger with an excellent vertical body posture on her jump roping.
"Fight Gone Bad"
In this workout you move from each of five stations after a minute. This is a five minute round from which a one minute break is allowed before repeating. The stations are:
Wall ball, 20# (15#)
Sumo deadlift high pull, 75# (55#)
Box jumps, 20"
Push press, 75# (55#)
Row (calories)
The clock does not stop or reset between exercises. On the call of "rotate", the athletes immediately move to the next station for a good score. One point is given for each rep, except on the rower, where a point is given for each calorie.
Post total reps to comments.
Trina, one strong lady!
3 – 3 – 3 – 3 – 3 – 3 – 3
Thruster
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Ben, inspiring us all everyday. Thank you Ben for being such an amazing part of the Verve family.
The Soul of an athlete can change the game…the heart of an athlete can change the world – FBG6
Fight Gone Bad is a worldwide annual fundraiser in the CrossFit community that has reached it's 6th year. This Saturday the 17th, the whole world will throw down for three great causes; The Special Operations Warrior Foundation which was founded in 1980 to provide support and assistance to the U.S. Armed Forces special operations community. The Infant Swimming Resource® and CrossFit® Kids who are working together to teach children water survival skills that will help them “Prepare for the Unexpected”. And Camp Patriot is a non-profit 501(c) 3 corporation that exists to take Disabled U.S. Veterans on outdoor adventures.
So far this year there are 1051 affiliates participating, 13,737 people participating and over $1,701,479 raise for the above causes. If you would like to join us in some fight gone bad pain sign up on MBO. If you would like to donate check out the website here. Join us this Saturday at our normal class hours (9am and 10am) for the fight of your life!
"Meadows"
For time:
20 Muscle-ups
25 Lowers from an inverted hang on the rings, slowly, with straight body and arms
30 Ring handstand push-ups
35 Ring rows
40 Ring push-ups
Post time to comments.
Jonyean, consistent with his fitness even with two small bambinos, have you ever caught the pass off by Jonean and his wife Danielle? It's epic and shows a true dedication to their health!
Why does CrossFit work?
The easiest answer is that it works because it is empirically driven. It's evidence based, if something is proving not to work, we change it. In that way, CrossFit continues to evolve with the discovery of best practices. CrossFit doesn't say our way is the best and only way, it says here is what we have found works. Try it for yourself and let us know your results.
CrossFit also works because it has a plan. Have you ever heard, "If you don't have a plan, you plan to fail?" Fitness works the same way and CrossFit's plan is to increase work capacity across broad time and modal domains.
There has never been a clear definition of fitness before this. If you look up the definition of fitness it states being in good shape or physical condition. What does that mean? It's hogwash. If you had to explain that to an alien, their first question would be, "what is good shape or physical condition?" Now how do you answer that? "You know, good shape". Then the alien thinks; like a star, circle or a square shape? You can see that is not a very scientific definition. In order for something to be scientific it must be measurable, observable, and repeatable. "Good shape" is not any of these. However, increased work capacity across broad time and modal domains is very much measurable, observable and repeatable. Why do you think we do all those benchmark workouts? Why do you think we harp on you to log your loads and times? We want to know what your work capacity is, whether it has increased or decreased and if you can do more faster.
Let's break this plan down. Increased work capacity is the ability to do more work; lift heavier things, run faster, hit harder. Across broad time; now that is why we want "Fran" to be short and intense and "Murf" to be longer and enduring. If all of your workouts took 20 minutes or longer, you wouldn't be stressing all your oxygen pathways. We want capacity in short, medium and long distances. Modal domains, this means we want it all. We want to be able to run 10 miles and back squat 300lbs. We want to be able to do anything that comes our way, ANYTHING!
So the next time someone asks you why CrossFit works, tell them it is because CrossFit has increased your work capacity across broad and modal domains. Can they say that about their fitness program?
3 – 3 – 3 – 3 – 3
Front squat
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Everyone loves a rope climb WOD… but what a about a front squat?
The Front Squat For a Triple
Ah yes, this little diddy is very tells a wonderful story about the marriage of core strength and flexibility. For our fellas that spent the last fifteen years benching, doing lat pull-downs, and a mountain of crunches – achieving a good front rack in the bottom of a squat is like walking on water. Oh, and the ladies too… seeing midlines crumble as the load increases makes me sad. So what can you do today to make most of your five sets of triples? Here's three recommendations:
First, warm-up thoroughly and mobilize. By raising the temperature of your muscle fibers, you are affording the opportunity to make them more supple (try to use the word supple 5 times today). We'll be doing some rotator cuff, hip flexor, and ankle mobility exercises. Hopefully this will improve your positioning for the day's efforts. With your squeeky wheels greased, we can address your front rack.
A great front rack is one where the weight on the bar is entirely supported by the shoulders. With mobilized rotator cuffs, a little external rotation and a finger tip grip will get you just the position you need to achieve this. Now, squatting in that very same position may be hardest task you've ever been charged with. What? Your wrists hurt? Back up a step and consider what is supporting the load.
Lastly, if you're feeling defeated because you just can't keep your torso tall enough to support the load in the bottom of the squat – stop and ask for help before pressing on. No, you may not feel like you'll ever get any better at the front squat, but it simply is a challenge that needs conquering and a challenge worth conquering is going to take time. Ask for help from your loving trainers and I promise they'll assign you a couple bits of homework that can be done before/after classes to improve your front squat and your triple.
5k row for time
Every five minutes there is a penalty:
30 Abmat sit-ups
10m Handstand walk
Post time to comments.
Bob and Maria using their fitness at teh summit of Gray's Peak.
Need a little extra volume? Join the rowing challenge 2011
Who’s ready to get their row on? Concept2 CTS is hosting the Fall Team Challenge. The challenge runs from September 15th through October 15th. When you join the Verve team, all you have to do is log any meters you row. Log meters during a warm-up, WOD, or cool down.
The Details
Prizes will be given out to teams that can row over 100,000 meters in the month, so every meter counts!! This will give you a good reason to work on your rowing technique while at the same time get your heart rate up. Put your name down on comments and we will set up a logbook at the gym.
Get your row in where you fit in…
THIS WEDNESDAY AT 7:30pm 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 14th and 7:30pm 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-1. Please put some thought into your answers and record your most recent PR's for benchmark workouts.
15 – 12 – 9 – 6 – 3 reps for time of:
Power clean, 135# (95#)
Bar-facing burpee
Post time to comments.
The red rocks memorial stair climb, 2011.
Why I Crossfit – By Courtney Shepherd
Today is 9-11-11; the 10th year anniversary of the events that took place on 9/11. About a month ago I was asked if I would like to gather people from Verve to participate in the 9/11 memorial stair climb at Red Rocks. This was something I was happy to do, because of my profession as a Firefighter and because I am a proud American. This day holds special meaning to me, as one of the West Metro Fire Fighters said this morning before the climb “because of their lives I am reminded the importance of more appreciating my own.” A truer statement could not be uttered. I thought what better way to honor their lives and the lives of the 343 firefighters that died that day then walking 110 flights of stairs in their shoes.
I chose to do this stair climb in my bunker gear with an air pack. This morning as I arrived at Verve I was greeted by four eager Ververs ready to take on the challenge and give of their time to remember. As I put my gear on I thought to myself “I’ll be able to keep up with the others, duh I crossfit." During the first few of the nine laps it would take to equal 110 stories I did keep up. Something else the West Metro Firefighter said this morning was “this is not a race, as you walk enjoy the time you have with the people you walk with”, during those first few laps I did just that. I so enjoyed hearing about the lives of my fellow CrossFitters and learning more about who they are outside of the gym.
It did not take long however for my physical abilities to fall behind what my heart and mind were able to push through. As my pace slowed so did that of the people around me. I told them “If you want to go on please do, I don’t think I can move much faster then this”. The response I got was “This pace is great for us… we’re good”. But that pace continued to dwindle down to that of a snail, my now Jell-o legs were finding it harder and harder to walk up those steps. Again I told them “please don’t let me hold you back, if you would like to move faster please do”. Again I heard “We’re doing good, we don’t want to go any faster then this”.
On the last lap I suggested we go big or go home “let’s run it!” . I also said that when I fall behind please keep going, get to the top and feel proud of today’s accomplishments, I will meet you there. So we took off on that last lap and it didn’t take long for me to fail. As I slowed so did everyone else, as I stopped so did everyone else. I heard words of encouragement “I can see the top, we are so close, keep moving”. As we got to the top a lady said to everyone cheering me on “You all are such great trainers”, the response she got was “Well actually she’s our trainer”.
A trainer is present during WODs for multiple reasons including support, encouragement, and to be that voice pushing you, over riding the voice in your head possibly telling you to quit. I would like to thank my trainers today, Jen, Bethany, Michael, Rex, and Darren. I workout so that I can climb 110 stories with an extra 40 pounds, but you are why I CrossFit.
3 – 3 – 3 – 3 – 3
Weighted pull-ups
Post loads to comments.
Everyone is so happy to attend a Sunday WOD.
Today will mark the 10-year anniversary of the events that took place on 9/11. Every year several memorials are held to honor the lives lost on that tragic day. West Metro Fire Department is hosting a memorial stair climb for the 3rd year in a row at Red Rocks Amphitheater. If you will be joining the stair climb and would like to carpool, meet Courtney at the gym at 7am. Meeting time at Red Rocks is 8am.
Verve is also open for regular Sunday classes.
Eight rounds for max reps of:
Push press, 75# (55#) 20 seconds
Rest 10 seconds
Jumping alternating lunge, 20 seconds
Rest 10 seconds
Post total reps to comments.
Tobias using his fitness back in California during a swell.
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How I've used my fitness – Love Tobias
Santa Cruz just got a big swell, first or second of the whole summer, and I got to ride it. The waves were between 7 and 11 feet when I was out, with possibly 15 foot faces. This picture wasn't the biggest wave I had but it looked cool so I chose it. CrossFit has enabled me to keep confidence in my endurance when sprinting to get past waves or keeping a calm head when being thrown around by them. I also have more muscle (believe it or not) so when I get slammed on the sand every now and then, I have a little extra cushioning as well as more stability. Thanks for letting me share this with you guys, miss you and hope to see you in the future.
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"Nicole"
As many rounds as possible in 20:00 minutes of:
Run 400m
Max reps pull-ups
Post rounds and reps to comments.
Adam Milson, sporting a dashing beard and enjoying a heavy thruster.
Rhabdomyolysis
Hopefully you're somewhat familiar with this medical condition. Dr. Michael Ray of CrossFit Flagstaff, AZ states "Rhabdomyolysis is a medical condition that may arise when muscle tissue breaks down and muscle cells are released into the bloodstream." The destruction of these cells cause a release of breakdown products, one of which is myoglobin – a protein molecule that is harmful to the kidneys and can cause acute renal failure and even death.
There are two key points that we'd like for you to understand: what causes rhabdo and what the symptoms of rhabdo are. First, if you understand the causes of this condition, you can avoid having it. Rhabdo is physically caused by crushing injuries, obstruction of blood supply to muscles, electrical injuries, and yes… exercise. Typically, cases of rhabdo that are related to exercise are attributed to infrequent exposure to high intensity output coupled with poor hydration. In other words, an athlete coming from a globo-gym with a moderate level of fitness that has their first exposure to CrossFit.
So how do you recognize rhabdo? There are a couple of tell-tale symptoms to be aware of when self-diagnosing possible rhabdomyolysis. Dr. Michael Ray describes symptoms as "generalized muscle pain, nausea and vomiting, abdominal cramping, and in significant cases, dark red Coca Cola urine." That last bit is an instant ticket to the ER – don't mess around – GO! Though, we've all felt many of these symptoms and toughed it out, the extreme cases are the one's that result in renal failure and can be fatal.
How do you avoid rhabdo? First, stay adequately hydrated for intense exercise. At a minimum, you should be drinking 64 ounces of water a day. Second, know your limits! If you haven't been coming in to the gym regularly, a workout like today's could be a recipe for disaster. Notify your trainer of your infrequent attendance and they'll set you up with an appropriate modification for the workout. Lastly, don't choose a band that makes pull-ups easy. By doing so, you're overcoming your body's natural safety mechanism, which causes you to fail and get off the bar. Use a band that offers a tough challenge.
Read more in the recent CFJ article: "The Truth About Rhabdo" by Dr. Michael Ray
