"Beat The Streets"

As a team of three, for time:

 Run 400 meters (entire team)
150 Box Jumps (24" box for everyone)
75 Push Press (40#/25# dumbbells)
75 Air Squats
150 Steps Walking Lunge (with 45#/25# dumbbells)
Run 400 meters (entire team)

Come join the fun, heats start at 9am, we will scale as needed.

You can donate HERE, or we will have a collection at the gym.

Come on come all to beat the streets!

Rules

Teams of 3 (at least 1 female per team).  Teams will compete in either the Social or Competitive (rx’d) Division.  For the Competitive Division, the WOD must be done as prescribed and will be judged accordingly.  Athletes may compete on more than one team if they like (in different heats).

WOD

Teams of 3, everyone must run together at the beginning and the end.  Only one person working at a time on the other exercises, with the remaining 2 athletes take turns holding a 25# plate overhead (the plate must be overhead the entire time during the Box Jumps, Push Press, Air Squats, and Walking Lunges).

Scoring

Results are based on the time it takes to complete the workout. The fastest team wins!

Transitions

Team cannot start the first exercise until everyone has completed the run, team cannot start the next exercise until all reps are done.  Final time is when the slowest athlete finishes their 400m run.

WOD Standards

• Box Jumps – Entire foot must be on the box, open hips at the top.  Step down is ok.
• Push Press – Dumbbells must touch shoulder and reach full extension (arms straight at the top).
• Air Squats – Crease of the hip below the knee (must be below parallel).  Full extension at the top.
• Walking Lunge – Back knee must touch the ground, hips must come to full extension at the top.

Scaling/Substitutions

Appropriate substitutions:

• 400m run = row 400m if necessary
• Box Jumps = step ups and/or shorter box
• Push Press = lighter weight
• Air Squat = sit on a box or medball
• Walking Lunge = lighter weight/no weight

For time:

1000m Row
50 One arm dumbbell snatch, 30#(20#) 
750m Row
35 One arm dumbbell snatch, 30#(20#) 
500m Row
20 One arm dumbbell snatch, 30#(20#)  

Post time to comments.

Dumbbells are fun, look Erick agrees!

More on Beat the Streets event this Saturday

When: Saturday starting at 9am, last heat goes off at 10:30 
What:  Beat the streets fundraiser
Bring: Anybody and everybody you want to

You do not need to sign people up ahead of time (So Dustin bring your 10 closest friends, we will scale).  If you are signed up for a class you will be automatically put on a team for the beat the streets WOD. No donations necessary, $25 suggested and all money goes to Steve's Club to help get kids off the streets and into a CrossFit gym.

See you there! 

Schedule change for am classes.

Reminder that the morning classes change next week.  Our am classes will be 5:30, 6:30 and 7:30am.  We know this is not ideal for all.  We hope that it is for most, as we've had an overwhelming amount of people ask for this change. We will be giving it a month trial and go from there.  So let us know what you think; good, bad or indifferent.

For Time:

25 Walking lunge steps 
20 Pull-ups
50 Box jumps, 20"
20 Double unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 32kg (54kg)
30 Sit-ups
20 Dumbbell hang squat cleans, 35# (25#)
25 Back extensions
30 Wallballs, 20# (14#)
3 Rope climbs

Post time to comments. 

Rookie and Adam, improving their O2 transport systems.

Cardio-Respiratory Endurance – Now what does that really mean?

We often talk about the 10 general physical skills associated with CrossFit.  At the top of the list you have cardio/respiratory endurance, an organic adaptation, but what does that mean literally? 

It refers to the ability of the body to gather, process and deliver oxygen.  To us this looks like the body performing work, any work; running, pressing or swinging over a longer period of time.  The physiology of the body that makes this happen or that we are "working", includes the cardiovascular and respiratory systems.  The heart, arteries, veins, fluid (blood), and lungs; work in symphony to supply oxygen to your working tissues, the muscles.  

Your heart is simply a muscle with special cells that conduct electricity.  When you are doing physical activity, you are training your heart to beat stronger and to be more efficient.  That means for every beat of your heart you will have an increased cardiac output.  Cardiac output is measured on how much blood your heart can pump out with each contraction.  The better shape you are in, the more efficient your heart can move blood, or the quicker you transport oxygen to your tissues.  Which in turn means; when you are at rest, your heart will require less beats per minute because it is so efficient.  

With every breath you take your lungs are exchanging carbon dioxide for oxygen. Carbon dioxide is a toxic by product of your respiratory system.  Inefficient exchange of carbon dioxide is toxic to the heart and causes diminished contractile force.  

As you train your heart and lungs, you train your systems to be more efficient in there exchange of gases and transportation of oxygen to feed your hungry muscles.  Now who doesn't want a better, stronger, faster engine under the hood?

Push press 3 – 3 – 3 – 3 – 3 reps

Post loads to comments.

These people love being your trainers.

Push Press 5×3 Reps… the Hardest Part

You've taken the load out of the rack, taken a couple of steps back, dipped, drove, and pressed the load over head to a stabile lockout overhead.  Well, you've got two more reps to complete and your now faced with a bit of a challenge – re-racking the bar on the shoulders with a heavy load.

Yup, you aren't the only one that fears this part of a five by three.  Re-racking a heavily loaded bar onto the front rack is a difficult pill to swallow.  So what's the trick to completing this part of the lift while minimizing the pain factor?  Here's a couple of tips that might help you enjoy today's workout a bit more.

First, practice with a PVC pipe or an unloaded barbell.  Push press the bar to a locked out position overhead.  With straight legs and hips, push your elbows forward and tuck your chin back.  As the load approaches the shoulders (or the front rack), begin to dip your knees forward and your butt back.  The key here is allowing the bar to land on your shoulders with your elbows high (think: front squat) and NOT on your chest. 

Now, as you warm up, continue to practice re-racking the bar no matter how light the weight may feel.  Practice make perfect.  Don't be the athlete that leans back and allows the bar to strike the chest with your elbows straight back.  This won't feel good on the wrists or the chest, and will certainly make the set-up for the next rep troublesome. Enjoy the heavy day!

With a continuously running clock, complete 1 pull-up the first minute, 2 pull-ups the second minute, 3 pull-ups the third minute,…. continuing as long as you are able.

Use as many sets as you need to complete the appropriate reps.

Post rounds and reps completed to comments.

John and Gerry, weighted heels, knees over feet, neutral spine… rad!

What is that stuff called CrossFit?   

How many times have you heard that question?  I've been a CrossFit athlete for about four years now and there are two things that never pop into my head when this question is asked.  First, "constantly varied, functional movements, executed at high intensity" and the second "Increased work capacity over broad time and modal domains".  Though I can recite these like scripture, and believe in their worth to fitness, they are not the first thoughts in my head.

The first thing I do think about is how CrossFit has changed my life.  How do you explain that to a stranger?  They always ask me, were you overweight?  No.  Were you out of shape? No.  I didn't start CrossFit with all these lofty goals to lose weight and get in shape, so how could CrossFit a strength and conditioning program, change my life so drastically that I cannot imagine my life without it?  
 
CrossFit does change people’s lives, those that are open to it?  It exposes you to things that you are not good at.  You will look silly and you will not always be the best.  It doesn't matter who you are, you will be challenged by aspects of this program.  At first, this is a big hit to the ego and you desire to be better so that you can be the best.  Soon you find that the best gets you nothing but an impressive "Grace" time or bragging rights and then the real changing begins?  So why does CrossFit change peoples lives, all CrossFitters not just the fire breathing kind?

CrossFit changes people’s lives through constant challenge and exposure.  When you are at your worst CrossFit will not let up, it will not release you to stand and watch.  It is tough love, it throws you back in the fire and says you will endure, you will finish, and you will be the person you know that you can be.  How can a workout do all that?  I don't have the answer there; it is a mystery how 21-15-9 thrusters and pull-ups can change how badly you want to become that person inside.

I believe that we all have an image of ourselves, who we keep striving to be, CrossFit exposes this person and challenges you to be just that and no less.  It's not easy to face yourself everyday, and just when you think you have been defeated, your community arises around you to rally.  Friendships are developed, you become closer to your CrossFit comrades then you ever thought possible, they endure along side you and remind you that you are a part of something bigger then yourself and your life begins to change.  Now tell me, how do you explain that to a stranger?

Three rounds for time of:

400m Run 
15 Full squat snatches, 75# (55#)
9 Handstand push-ups

Post time to comments. 

Sunday is Funday, Red Rocks crew!

Our weekends have been packed with so much fun.  While the crew was sweatin' it out at Red Rocks, Verve was hosting a CrossFit L1 trainer certificate course.  Congrats to: Beth, Jacob, Josiah, Robyn and Tiffany; for completing and passing their L1 this weekend.

More fun next weekend when on Saturday the 14th we host, "Beat the Streets" Fundraiser.

CrossFit Verve is teaming up with Steveʼs Club for the “Beat the Streets” fundraiser.  Steveʼs Club is a foundation that Steve Liberati of Paleo Kits created to help at-risk youth get involved in fitness, sports, and other positive outlets instead of drugs, gangs, and violence.  

All are invited to come and all are invited to WOD, bring the kids! Heats will start at 9am.

The WOD will be:

Teams of 3, everyone must run together at the beginning and the end.  Only one person working at a time on the other exercises, with the remaining 2 athletes take turns holding a 25# plate overhead (the plate must be overhead the entire time during the Box Jumps, Push Press, Air Squats, and Walking Lunges).

For time:

• Run 400 meters (entire team)
• 150 Box Jumps (24" box for everyone)
• 75 Push Press (45#/25# dumbbells)
• 75 Air Squats
• 150 Steps Walking Lunge (with 45#/25# dumbbells)
• Run 400 meters (entire team)

Highlights:

• Suggested donation is $25, 100% goes to Steve's Club, beat the streets.
• Invite your friends and family
• It's going to be a blast

 Questions? Post to comments.

Three rounds for time:

Run 400m 
10 Burpee up & overs

Post time to comments. 

Jimmy loading up the hammies.

Today's workout will be held at Common's Park.  Specifically, park near 18th and Little Raven and look for the group just South of the skatepark.  CrossFit Verve will be closed to the public Saturday and Sunday for the CrossFit Level 1 Certificate Course.

View Larger Map

Tomorrow workout will be held at Red Rocks – bring your Mom's or daughters!

"Linda"

10 – 9 – 8 -… – 3 – 2 – 1 rep rounds for time of:

Deadlift, 1.5x body weight
Bench press, body weight
Clean, .75x body weight

If you can not bench press your body weight substitute ring dips.

Post time to comments. 

Welcome Leah out of Foundations, rockin' the double-unders!
 
Today's WOD is one that might induce tremors, butterflies, and fear. To the average Joe that visits our site for the first time, they might look at this workout and think "how the hell?"  Not to worry, there are only a handful of athletes at Verve that will be able to complete this WOD as Rx'd.  Substitutions are a part of the game.  We want you to focus on mechanics and skills before we add too much intensity.  

Doing a WOD as Rx'd is a goal in itself for many people.  For months, new members spend much of the time getting a hang of the movements and amping up the intensity levels.  As they become more proficient with the skills involved with CrossFit workouts, they can shoot for doing the WOD as Rx'd.  Does this mean that the first few months are going to be easier?  Why don't you come find out for yourself…

Reminder…  Saturday classes will be held at Commons Park at 18th and Little Raven. Sunday we will be taking a field trip to Red Rocks!!!

"Talledega"

130m Barbell lunge, 75# (55#)

On the minute penalty:

8 Hang power snatches, 75# (55#)

Post time to comments. 

And you thought you knew what goes on at HD&CC…

The Power Snatch

The snatch, when executed under heavy load, is normally received in a full squat.  The power snatch on the other hand, is received in a quarter squat with feet close to hip width. Let's review the set-up and execution details of the power snatch.

When setting up the snatch, go through this mental checklist. First, set your feet at hip width with your body weight settled in the heels.  Next, reach down and grip the bar in your normal snatch grip, which includes a hook grip (right?).  Drop your hips to a level where your shoulders are over the barbell.  Lastly, flatten out your back to maintain the neutral s-shape of your spine and squeeze your chest up nice and high.  

Ready to pull?  Let's do it!  Start the first pull by deadlifting the bar and maintaining your back angle until the bar passes the knees.  To do this most effectively, think about pulling your knees back as you deadlift.  Next, as the bar passes the height of the knees, begin the second pull by violently extending the hips and reaching a long and tall position with straight arms.  You've done the hard work at this point.  Now you simply need to shrug and pull your elbows high and outside.

Here's where the snatch and the power snatch are different. Instead of dropping under the bar and receiving it in a full squat, you simply pull a little harder and drop under the bar in a quarter squat.  Your feet do not need to change position, but you do need to stand up with the bar to complete the movement.  Make sense?  Something worth mentioning is that this is not a muscle snatch.  If you know what differentiates a muscle snatch from a power snatch… post to comments.  

Don't forget, tonight we're hosting a FREE Nutrition Workshop at 7:30pm.  All are welcome and encouraged to come.  You'll be armed with new information that will increase your work capacity across broad time and modal domains (i.e. fitness). Come on in and bring a friend!

Five rounds for time of:

15 Medicine ball cleans, 20#/14#
7 Handstand push-ups
25 Double-unders

Post time to comments. 

Jeff, blazing the scenic 5k route through downtown.  Love Denver!

The CrossFit Open and the Southwest Regional

The CrossFit open, formerly known as Sectionals, has concluded.  Six weeks (well, actually seven) of AMRAP's of varying lengths, loads, movements, and schemes.  I must admit, having each workout with a set time duration and where the reps completed determine your placement was a bit of a surprise.  I would agree with the contention that the workouts did their job, allowing the most fit athletes to rise to the top.

CrossFit Verve had 37 athletes compete in the Open, dozens more completed each of the Open workouts without officially entering.  Some were injured, some were traveling, and even one pregnant athlete!  Each athlete put their fitness to the test, giving their all week after week, whether or not the workout was in their "wheelhouse". For many, these workouts may have exposed a chink in the armor that makes up our GPP, or general physical preparedness.  That chink may have come in the form of coordination required by double unders, or possibly the midline stability and balance required by heavy overhead squats.

Regardless of the outcome of individual workouts, I am proud of each of the athletes (officially registered or not) that completed all six workouts.  They were grueling tests of fitness that required not only physical commitment, but mental commitment.  Good on ya' for your efforts!

The athletes that have qualified for the Southwest Regional are as follows:
Open Women Division: Beth Guse, Emmalee Moore, Cherie Chan
Open Men Division: Matt Chan
Masters (50-54) Division: Jim Duwve
Team Division: CrossFit Verve 5th place in SW Region! 

Jim rockin' OHS in 11.4

Curious as to what happens next?  Well, athletes that qualified in the individual category have a choice to make, whether to compete as a team representative or as an individual. This will certainly be a tough choice, so give them whatever words of advice you might have 🙂 On the other hand, Jim Duwve has officially qualified for the 2011 CrossFit Games (enter: round of applause!).  Please congratulate Jim when you see him.

There will be a meeting (date/time TBA this week) for all athletes competing at the Southwest Regionals.  Additionally, there will be some preparatory workouts specific to competition training (dates/times TBA).  All are welcome to come and participate. Congrats to all!  More competitions are right around the corner.