"CrossFit Total"

Back squat 1 rep
Shoulder press, 1 rep
Deadlift, 1 rep

Compare to: 110727 

Post loads and total to comments. 

 
CrossFit Games on ESPN2?  Yup.

Approaches To A Successful Total

Because your attempts are limited for each movement, you want to maximize your potential without selling yourself short. Having a strategy for each lift starts with a thorough search of your logbook and notes taken after your last total. Knowing what you successfully lifted during your last total allows you an oportunity to develop a plan of attack for a new PR.

Theoretically, let's say your notes read: "Back squat – 300# (could have gone 10# heavier)". This gives you enough information to build your warm-up and initial attempts. Since we are shooting for a PR, let's build your warm-up sets/reps and initial attempts from our new PR down. When shooting for a 310# PR, build your warm-up and attempts like this:

3rd attempt: 310# (new PR!)
2nd attempt: 300# (old PR)
1st attempt: 290# (a guarenteed lift)
4th warm-up: 280#
3rd warm-up: 255#
2nd warm-up: 215#
1st warm-up: 155# x3

You can approach each movement with this method of building your warm-up reps and attempts from the top down. But let's say things aren't going as planned, you'll need to adapt your approach to be as successful as possible for the day. Suppose your 4th warm-up @ 280# felt heavier than it should, you'll need to modify your opening lift from 290# to something a bit lighter. You can modify as follows to still achieve a PR:

3rd attempt: 305# (new PR!)
2nd attempt: 295# (5# under PR)
1st attempt: 285# (modified opener)
4th warm-up: 280# (felt heavy, moved slow)
3rd warm-up: 255# (same)
2nd warm-up: 215# (same)
1st warm-up: 155# x3 (same)

What about if you miss a lift? Chances are, if you miss a lift it will be the 2nd or 3rd attempt. If you miss the 3rd, no big deal – you're only under your old PR by 5#. But if you miss 295#, your second attempt, don't be egotistical or greedy – drop a little weight and attempt to improve your lift even by a couple of pounds. Apply this method to each lift and maximize your Total for the day!

Five rounds for time:

3 Cleans
20 Burpees

Post time and load to comments. 

Chris Gowe, dynamic effort DB bench press @ HD&CC.

CoQ10?  English Please

CoQ10 is short for, Coenzyme Quinone10.  A natural chemical in you body that helps in cellular respiration to create ATP or energy for your body.  Energy hungry organs in your body such as your heart, liver, and kidney’s love CoQ10!  It keeps these organs working at their optimum levels and in turn keeps you on your game.  CoQ10 not only gives your body energy, but has several other benefits. 

Heart health: studies have shown that CoQ10 can maintain a healthy cardiovascular system.  Use of CoQ10 can benefit patient post cardiac arrest resustitation.  Blood pressure: CoQ10 can keep your blood pressure in check!  Parkinson’s disease: A 2002 study had shown that a daily dose of CoQ10 reduced the progression of the disease by 44%.  Stop by your local grocerers, or order online to reap the benefits of CoQ10. As always, address your daily diet before worrying about supplementation.

^ "Study Suggests Coenzyme Q₁₀ Slows Functional Decline in Parkinson's Disease". 2002.
^ Witztum, JL (1994). "The oxidation hypothesis of atherosclerosis". Lancet 344 (8925): 793–5. doi:10.1016/S0140-6736(94)92346-9. PMID 7916078.

Complete as many rounds as possible in 10 minutes of:
15 Wall ball shots, 20# (14#)
1 Rope climb

Post rounds to comments.

Momma Brown and Coach Zac during 31 Heroes.

September is a month to remember.  This Sunday September 11^th 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 will be hosting a memorial stair climb for the 3^rd year in a row at Red Rocks Amphitheater. It is an un-timed walk aimed at using physical activity to remember the events and people of September 11^th. The route of the walk is designed to equal the 110 stories of the World Trade Center’s twin towers. If you are a fire fighter it is encouraged for you to get permission from your department to wear your gear during this walk.

Verve would like to invite all who are interested in participating in this event as our Sunday WOD. There is a registration fee of $25.00 that goes to the National Fallen Firefighters Foundation. All the necessary information can be found at www.911stairclimb.com. We will meet in the parking lot of Verve at 0700 and drive together as a group.  Please add to comments if you will be joining so we know who to look out for Sunday morning.   Proceeds with go to the National Fallen Firefighter Foundation.  Join hundreds of people remembering the victims of 911. Register here.

"Nancy"

5 rounds for time of:
400 meter run
15 Overhead squat, 95# (65#)

Post time to comments.

An inspirational 31 Heroes WOD event this last Saturday. 

Saturday Verve hosted the 31 Heros WOD, in support of the 30 fallen special forces and 1 special forces canine. When the doors opened we had 30 teams equalling 60 athletes who all completed the WOD and another 20+ spectators.  

The feeling in the gym was thick and emotional.  Each and every athlete was respectful, quiet and ready to honor the people who lost their lives, so that we may live ours.  We heard no complaining and no disrespecting the other athletes, the coaches or the equipment.  Each person knew why they were there and were thankful for the opportunity to be there.  I have never met a more amazing community of people, CrossFitters, and this event was no different. 

While the event at Verve raised somewhere around $2,500, we were one of hundreds of gyms that hosted the event. Fourteen Countries and forty-six States were involved, can you feel the power of this community?  Our 80 people were simply a brick in the house of what was happening worldwide.

The WOD was in one word "hard", mentally and physically.  Every minute that went by while we were in the heat of it, we kept remembering, we are alive.  When we wanted to slow down, we remembered we are alive. When we wanted to choose an easier task, we remembered, we are alive. 

Well it will not make the pain go away, this community is amazing and raised over $300,000 in one day, for the families of these fallen soldiers.  We may never truly understand the impact or what that means to these families.  

Thank you Verve, I am honored to be a part of such an amazing community which exemplifies the true spirit of the human species.

There are two classes today, 9am and 10am.  Go get your WOD on during this Labor day!

Five rounds for time of:
15 Deadlift, 185# (125#)
15 Toes to bar

Post time to comments.

Courtney in true fun lovn' form.

“31Heroes”

As many reps as possible in 31:00 minutes of:
8 Thrusters, 155# (105#)
6 Rope Climbs, 15 ft. ascent
11 Box Jumps, 30" (24")

This is a partner WOD – partner #1 will perform the work listed above. Partner #2 will run 400m with a weighted object (~45#/~25#). Once partner #2 returns from the run, partner #1 will grab the object and begin their 400m, while partner #2 continues work wherever #1 left off.  Team's score is total # of reps.

Post score and thoughts to comments.

Five rounds for time:

40 Double unders
30 Box jumps, 24"/20"
20 Kettlebell swings, 1.5pood/1pood 

Post time to comments.

Matt, fresh out of foundations and jumping for joy!

31 Heros

5 – 5 – 5 – 5 – 5

Shoulder Press

Post loads to comments.

Bob looking strong and putting the time in to achieve a good front rack position regardless of the pain.

Three rounds for time of: 
12 Muscle-ups
75 Squats

Post time to comments.

Nicole using her fitness in an exciting way, jumping fire!

Nicole Sullivan, the happy flying winner of this weekends fitness photo contest.  Nicole Sullivan, suprised herself and came in 10th out of 400 at the warrior dash! Way to kill it Nicole. Nicole wins $25 cash and bragging rights to this perfect 10 finish over the fire.  Her finish inspired her to try more competitions next year!

This week we will be a featuring TWO fitness photo winners, as we didn't feature any last week. Next weeks entries need to be in by this Friday, so hurry up and get them in for your chance at some cold hard cash. 

"Isabel"

30 Snatches, 135#/95#

Post time to comments.

Amelie Joy, born at 11:29am, weighing 7lbs 2oz. 

‎"There are no shortcuts to any place worth going or anything worth accomplishing."

Congratulations to the competitors at this weekends Colorado Open.  An exciting two day event which hosted a battle of five workouts.   

Dan Watson, Anna Anderson and Addie Kozlow headed down south to compete and get their WOD on.   

We are so proud of the spirit, form and performances of all three athletes:

Dan Watson finished 43rd overall boasting a 25th place finish in the last WOD of the competition, the chipper showing he has what it takes to keep it going through the weekend.
Anna Anderson finished 16th place overall, getting a 10th place finish in the stone to shoulder WOD with a smoking time of 5:10.
Addison Kozlow finished 54th overall, nothing was more impressive then watching her throw 70lbs to her shoulders (almost bodyweight) with everything she had.

True heart was displayed by all three atheltes and we are proud to claim them as a part of Verve.

Reading this and getting the itch to compete yourself?

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.