As many rounds as possible in 10:00 minutes of:

10 Power snatch, 75#/55#
15 AbMat sit-ups, feet anchored 

Post rounds and reps to comments.

Soaking up some Vitamin D at the swimming WOD last week.

Well, it's that hot time of year.  The sun's out, days are long, and we are all out enjoying the most of every day that we can.  All that activity, paired with the high heat as of late can make you a sweaty mess by late afternoon (or early morning for some us–we know who we are).  

Did you know that the minimum amount of water in ounces you should be drinking daily is equal to half your body weight in pounds?  That amount of water is separate from coffee, sodas, any caffeinated and sugared drinks, or alcohol that actually cause a deficit.  And if you are working out hard, you should probably be replacing some lost electrolytes in your system such as sodium, potassium, calcium, and magnesium. This is especially important if you are eating a clean, paleo/zone diet that is usually lacking sodium.  Our logbooks not only help you keep track of your food daily, fish oil, energy, sleep, and workouts/mobility–but they are also a great spot to be logging your water intake daily at a minimum.  

You can also weigh yourself before and after workouts, and before bed/after waking to see if you are deficient.  Losing more than 1 pound overnight is unacceptable and going to negatively impact performance.  Sweating yourself through a workout is okay, but needs to be replaced in order for your body to keep up the good work.  

First though, stick to the basics and make sure you are keeping your diet clean and logging your food, water, sleep, and workouts–then we can see if electrolyte replacements may be helpful.  Be mindful to take care of your body and keep hydrating safely to keep headaches, muscle cramps, and your body ready for whatever life or we may throw at it each day.   

Reminder: tonight at 7:30pm is another installment of our Nutrition Workshop.  Have you wondered what you're missing in the CrossFit equation that leaves you mystified why you aren't seeing the results you'd expect?  Come find out why optimizing nutrition will lead you to better performance, improved health, and a damn attractive body.  If you are unwilling to address your nutrition, I'll always have one up on you… wink, wink.

For time:

Row 2k meters

Post time to comments.

Swim WOD's are so much fun!

A note on intensity and how much is too much, or to little?

There's an analogy used by CrossFit to describe the balance between form and intensity.  It involves three sharpshooters and three targets.  The first sharpshooter shoots his weapon incredibly fast, enough to wow even the best sharpshooters.  Unfortunately, his speed is his own worst enemy, as he rarely hits the target.  The second sharpshooter is remarkably accurate.  Out of 10 shots, all were bull's-eye except for one.  But, although his technique and accuracy are unbelievable, he shoots far too slow. The third shooter shoots well and at a good pace.  He hits a few bull-eye's, has the majority of the shots hit near the center of the target, but a few are off target.  He shoots quickly and accurately.

Which sharpshooter are you?  We hope that you are most similar to the third sharpshooter.  We'd like to see every athlete practice form for a given movement until that movement becomes second nature.  At that point push the intensity until form is sacrificed and stay just below this threshold.  We want you to push your intensity to a point where you are able to hold 9 out of 10 reps with solid form.  If you push to hard, range of motion and mechanics are sacrificed too often and the workout becomes less effective.  Hold back too much and your form may be perfect, but the workout lacks all intensity. 

 Find the balance between form and intensity. 

15 – 12 – 9 – 6 – 3 rep rounds for time of:

L Pull-up 
Handstand push-ups

Post time to comments. 

Lindsey focused and getting it done, have a great Sunday. 

One recipe that I have tried to fit into our way of eating is a pasta primavera.  A great meal that makes the most of your veggie servings.  Top it off with some grilled chicken and fantastico! You have a meal that will keep you full all night.  

Ingredients:
12oz of chicken breast (12P)
1 Red bell pepper sliced  (1C) 
1 Yellow bell pepper sliced  (1C)
1 cups of carrots thinly sliced (1C) 
2 cups of zucchini sliced  (1C) 
2 cups of yellow squash sliced  (1C)
1.5 cup of while onion sliced  (1C) 
5 cups of Spaghetti squash–2 squashes (5C)
1.5 cups of tomatoes sliced  (1C)
4 cloves of garlic minced  Freebie
4 tsp of olive oil  (12F)
2 tsp of pepper
1Tbl of herbes de provence spice
Fresh basil
 

Preparation:

Pre-heat the oven to 400 degrees F.  Place the spaghetti squash in the oven and cook for 40 minutes.  Set the grill up to medium high heat, and place the chicken breasts on the grill.  Cook on each side for 8 minutes each side.  While that is cooking, heat a large skillet with olive oil.  Add the garlic and saute for 1 minute.  Place the peppers, squashes, carrots, and onion in the pan.  Saute for 7-10 minutes, or until the carrots are tender.  Add the tomatoes and let simmer for 7 minutes then set aside.  Scrape out the insides of the spaghetti squash and place it in a large mixing bowl, add the sautéed veggies, spices, and a few chopped leaves of basil.  

This will make 9 cups of veggies.  Split the chicken into 3oz portions for proteins.  

2 1/4 cups of the veggie mix will be 3C, 3F.  Bellissimo!!   

I have been raving about the paleo diet to the guys at the firehouse.  It has been received very well by my crew and other crews.  Some of the guys have seen significant difference in how they look and feel!  One of the firefighters made a recipe that I thought would be great for our fuel page.  

Carne Asada Firehouse style
12oz of flank steak (12P)

Marinade: 
2 lemons juiced
2 limes juiced
2 oranges juiced
4 cloves of garlic chopped
4 chipotle peppers chopped
1 Tbl of chili powder
1 Tbl of paprika
1 Tbl of pepper
1 bunch of cilantro finely chopped
1/2cup of olive oil

Veggies: 
2 Bell peppers (4C)
1 Onions (2C)

Sides:
A box of Organic spring salad mix 6oz = 1C
Salsa 1/2cup = 1C
Avocados 1Tbl = 1F

Add the steak to the marinade ensuring all of the meat gets covered and let it marinate for 2 hours.  
 

Slice the veggies and season with the a little bit of the same spices used in the marinade and set aside.  Pre-heat the grill to high place the steak on the grill and cook for 8 minutes on each side.  Saute the veggies with some olive oil.  Take the meat off the grill and place on the cutting board.  Be warned, the steak will be a little juicy–let it rest 5 min to redistribute–YUM.  Cut the steak against the grain to make it more tender.  Make a bed of spring mix salad and place 3oz of steak, 1cup of veggies over the salad.  Finish your Carbs with salsa and your fats with 3Tbl of avocado.
Disfrutar! (Enjoy!) 

There is nothing better than a fine cut of salmon cooked to perfection.  Well, for some of us.  Salmon is a great source of Omega 3’s for your paleo way of life.  Here is a recipe that I made that will think you just came from the coast.

18oz of Salmon filet  12P
2 lemons, sliced
1 onion, sliced
2 cloves of garlic minced
Fresh dill 
3Tbs and 1tsp Olive oil  12F
48 spears of asparagus  4C  

 
Pre-heat the grill to medium and set the oven to 350F.  Cut the filet into four 4.5oz pieces and place on a sheet of aluminum foil each.  Place slices of lemons, onions, dill, and garlic evenly over the four filets.  Then cover the filets with the aluminum foil and set aside.  

Place the asparagus on a cookie sheet and coat with olive oil and season it with pepper and Savory spice shop’s Colorado Plateau Citrus Pepper.  Place in oven and cook for 15 minutes.

While the asparagus is cooking place the filets of salmon on the grill and cook for 10 minutes.  Open the foil wrap and the salmon is flaky with a fork.  This will make four filets at 3P, 1C, 3F.  Add some steam fresh veggies to fulfill your carbs.  Yummy!!

5 – 5 – 5 – 5 – 5

Weighted Pull-ups.

Post loads to comments.

Beth finding her happy place deep inside the Guse brain.

Games T's are in! Pick yours up at the gym right outside the office. 

LAST CHANCE: I have had several people ask if they can still purchase them.  If you are one of those people, you have until Thursday(today) at 11am, click here MBO and make your order.  Our printer needs the order by then 11am if we are to receive the new order by Game Day!

So why does it matter what you are thinking while working out, biking, hiking or any other physical endeavor?

The Neurophysiological Aspects of Training

All-round preparation of the athlete necessitates physical and psychological training, not as separate components, but as closely interrelated aspects of human performance.  The mental and physical systems interact continuously and it is vital to remember that the highly-skilled, superbly conditioned body is of little value without the right frame of mind.  For instance, an emotional upset can prevent the athlete from relaxing or concentrating to produce the necessary degree of physical efficiency.  Similarly, a slight physical injury may disturb one sufficiently to diminish confidence, concentration and skill.

The body may be viewed as a living cybernetic (control and communication) system in which the central nervous system, including the brain and spinal cord, controls the functions of the body via two major communication systems: the nervous system (automatic and voluntary systems) and the hormonal system (endocrine glands).

The hormonal system is involved with the control of the slower bodily processes such as growth, metabolism, excretion and temperature regulation.  The nervous system is concerned mainly with rapid processes such as sight, hearing, thinking, and muscular contraction.  However , these two systems interact in numerous ways, the link between them is the hypothalamus , situated near the middle of the brain.  The hypothalamus is linked with the brain's limbic system (intimately connected with emotion) and the pituitary gland (sometimes called the master gland of the body).  It is inferred immediately that physical efficiency depends on proper utilization of thought processes, emotions and muscles.

– Supertraining Sixth Edition, Yuri Verhoshansky and Mel Siff

3 – 3 – 3 – 3 – 3 

Clean 

Post loads to comments.

John getting stronger everyday.

Compound Yet Irreducible

Functional movements are multi-joint, whole body movements.  Rather than isolating movements to any one or two joints, functional movements take a system of joints through a full range of motion.  These movements are found everywhere in life, which is what makes training them so crucial to independent living. For example, lie on the floor and count the number of joints you use to lift yourself to a standing position.  This is why we don't use many isolation exercises – the sum is greater than it's parts. 

If you were to teach a bird how to fly you would have to train the wings in the way they move when they fly…

For time:

3 100' Bear Crawls
21 Overhead squats, 95# (65#)
21 Push-ups  

2 100' Bear Crawls
15 Overhead squats, 95# (65#)
15 Push-ups

1 100' Bear Crawls
9 Overhead squats, 95# (65#)
9 Push-ups

Post time to comments.

Desiree got her first workout AS RX'd today, congrats Desiree!

All hands on deck! – By guest author and Verve athlete extraordinaire Josiah Northern 

Jumping head first into hand maintenance is not rocket surgery.  It is indisputable that a Crossfitter’s hands get used and abused.  How we treat and prevent hand injuries is vital to swinging the kettle bell again, kipping on the pull up bar, and monkeying around on the rings.

The Callus:  A callus (or callosity) is an especially toughened area of skin which has become relatively thick and hard in response to repeated friction, pressure, or other irritation. 

The Reactive Approach:  When a tear occurs, depending on the depth of the tear and the thickness of the callus, remove the remainder of the skin the best way possible.  Carefully pull the hanging skin directly away from the point at which the skin is still attached.  Also, by using a small pair of scissors or nail clippers, you can cut the remaining skin off at the area where the skin is still connected.  It is essential to rinse and clean the affected area with copious amounts of soap and water.  For all of you masochists out there, one particular riveting experience is the use of Isopropyl Alcohol.  Any department store has it on hand.  Once the site has been cleaned and disinfected, keep your avulsion moist.  Neosporin, A&D Ointment, Eurcerin, and Vaseline are fan favorites.  You can even break open Vitamin E capsules and spread the oil over the area.  Over the next 24-36 hours, keep the site covered at night with a sterile dressing.  After that, get plenty of fresh air to the crater.  Keep it clean and moist, but make sure it’s getting air.  One last option is the use of blister pads.  These pads are specifically designed to keep the bad out (bacteria), while at the same time letting the good in (fresh air).  These pads can be purchased at any department store, and are approximately $4 for 6 pads.

The Proactive Approach:  Your skin is designed to create calluses as a response to repeated damage.  Blood vessels break, killing the skin it supplies, and as a result form a thick layer of skin called a callus (see above definition).  We don’t want our calluses too thick; however, we don’t want them too thin either.  By using a pumice stone or double-edged razor we can regulate the thickness of said calluses.  It is important to shave down your calluses so that they are level with the rest of your hand; for instance, there should be no ridges or bumps across your palm.  Shave down your calluses while in the shower or after soaking your hands in soap and water.  Your calluses will become swollen after being submerged in the water, and much softer to groom.  You can find gloves and various leather grips/guards by shopping at gymnast supply websites/stores, which will protect your hands in the meantime.  There are several different types of hand guards you can build out of simple athletic tape, and then dispose of after your workout.

Wrap Up:  Take care of your hands, people.  Do it not only for the hours you spend at Verve, but in everyday life as well.  Shoveling snow, mowing the grass, pushing a mop, and hitting ground balls to your little leaguer all require strong and healthy hands.  Think of it as an insurance policy, and continuously ask yourself, “Are you in good hands?” 

"Christine"

Three rounds for time of:
500m Row
12 Deadlifts, Bodyweight
21 Box jumps, 20"

Post time to comments. 

Lara getting strong with chains and hot dogs.

Ladies this post is for you.  Gentlemen, time to surf your other favorite websites.

I'm hear to tell you we all hate our bodies or at the very least go through phases that we do.  Every single one of us has body image issues.  You know those CrossFit girls who seem to have all the confidence in the world and walk around in short shorts and tiny shirts?  Every single one of them has bodies insecurities, believe it, it's true.  We are all in the same boat with this one.  I have come to believe that it is in our biological make up to be crazy about our looks.  I mean that makes sense right?  Our biological goal is to meet a mate and how are we going to do that if we don't look like what we think is our best, and generally that is a skewed version of what we are feed as girls.  And I hate to say it the behaviors of our men and the men around us.

Well I doubt we will be able to fight thousands of years of evolution. So what can we do?  Keep reinforcing the idea that strong is beautiful.  Understand that breakable is not attractive, but capable is.  Continue to fight the weight taboo.  The scale does not define us.  The scale isn't even a depiction of the truth.  Do the things that make us feel good. Confidence is far more attractive then skinny ever will be.

I was inspired to write this rant, because I came across yet another beautiful women feeling as though she was in some way unattractive.  While I've always thought of her a strong a beautiful.  Her outlook was spot on, her story is all too familiar.  Check out Julie Bauer's "Finding my inner strength" post here: PaleOMG 

So ladies the facts are these; do the things you know you need to do to be healthy and leave the worrying behind.  Eat to feel good (I mean really good not, real bad), workout hard and intensely, get sunshine, laugh and love as often as possible.  The rest doesn't matter, and is probably just in your head anyways.