Five rounds for time of:
8 Shuttle sprints, 5m
10 Toes to bar
15 Ring push-ups
Post time to comments.
Jamie and Bo pushing the limits during "Randy".
Sunday 110327
Saturday 110326
Ten Rounds for reps of:
:30 Sec on :30 sec off
Dumbell Jerks
Pull-ups
Alternate exercises each round.
Post reps to comments.
Kiley, Jim and Adam, at the CrossFit OPen WOD event.
Friday 110325
"1/2 Bull"
For time:
200 Double unders
50 Overhead squats, 135#/95#
50 Pull-ups
Run 1 mile
Post time to comments.
Hillary doing hip extensions after class… one of many great accessory exercises to build core strength.
Why Are Fish So Happy?
Eating a diet that is high in seafood can help keep your mood stable. The EPA and DHA levels in seafood increase your levels of dopamine and serotonin which are linked to mood stabilization. Researchers have linked low levels of these neurotransmitters to the increased risk of being depressed, anxious, and irritable.
What type of fish are high in EPA and DHA? Cold-water fish like salmon or mackerel are high in these two healthy omega-3 fatty acids. So try and get in two to three servings of seafood each week to keep your mood light….in addition to your CrossFit Verve WOD's, of course!
Thursday 110324
For time:
50 Wall ball shots, 20#/14#
5 Rope climbs, 15'
40 Wall ball shots, 20#/14#
4 Rope climbs, 15'
30 Wall ball shots, 20#/14#
3 Rope climbs, 15'
20 Wall ball shots, 20#/14#
2 Rope climbs, 15'
10 Wall ball shots, 20#/14#
1 Rope climbs, 15'
Post time to comments.
The CrossFit Open WOD 11.1… what's next?
April Foundations will start Monday, April 4th at 7:30pm.
This program is for the individual that wants to ramp up into our fast paced group CrossFit classes. This class will meet 3 days a week for 4 consecutive weeks, with a limit of 10 people per class. The movement curriculum is sequential and attendance to all sessions is fundamental to your gaining the necessary proficiency and preparation for our group workout of the day classes.
During the Foundations Program, we are going to want to know a little more about you. We will be conducting assessments in order to understand you, your personal goals, current health, concerns or up and coming competitions. Once we have some understanding of your needs, we can help you achieve your goals.
Additionally, you will receive a comprehensive understanding of the CrossFit program. We'll introduce, refine technique and discuss range of motion requirements for the following movements:
• Squats: air squat, front squat, overhead squat, back-squat
• Presses: shoulder press, push press, push jerk
• Power movements: deadlift, sumo deadlift high pull, ball clean
• Olympic movements: clean and jerk, snatch
• Gymnastics: pull-up, push-ups, burpees, ring dips, muscle-ups, handstands, L-sits etc..
• Other common movements: thrusters, wall ball, kettlebell swings, rowing, box jumps, jump roping.
We’ll also introduce you to our way of eating – The Zone and Paleo concepts. If you aren't ready for The Zone, do not despair, there are easier ways to get started on the track to healthier choices. Nutrition is often overlooked when training, but to us it is the foundation of fitness. Though you don't need to follow a nutritional program to be a part of CrossFit Verve, we want you to look and feel good, so we want you to get in the Zone.
The Cost for this class is $225. Call or e-mail (720-CFV-7783 or info@crossfitverve.com) to get signed for the following classes:
April 4th through April 28th, meeting M/T/TH at 7:30pm
Members: remember, you receive half off one month's membership fee when you refer a friend that signs up for a monthly membership. We like you and we'd like to be surrounded by more people like you.
Wednesday 110323
Three rounds for time:
Row 250m
7 Heavy thrusters
Post time and load to comments.
Look who GRADUATED! Congratulation Blake, we miss you!
The Challenge was Stressing Me Out!
From time to time we'll run into an obstacle with one of our athletes that we've been making progress with. We provide the workouts, suggest accessory work, offer up some mobility drills, and dial in the nutrition. It would appear that all bio-markers, such as cholesterol, body fat percentage, resting heart rate, should be moving towards increased health. Along those same lines, we should observe a equal improvement in athletic performances.
Sometimes this equation doesn't add up. When this occurs, we're a little stumped initially. It take some critical thought, some additional time with the athlete, and a little heart to heart session. Our immediate reaction usually is to look through the food log for any glaring oversights. If nothing sticks out, we'll talk about rest and recovery. Is the athlete getting enough sleep and taking rest days when appropriate?
What we can't see and what isn't easy for us to assess is an athlete's stress level. Cortisol is a hormone that's released from the adrenal glands in response to stressful events (think: fight or flight). If you are suffering from chronically elevated cortisol levels because of issues at home, job related activities, or other reasons, you may identify with one or more of these symptoms:
Cognitive impairment
Blood sugar imbalances
Decreased bone density
Decrease in muscle tissues
Elevated blood pressure
Chronic inflammation
Symptoms of metabolic syndrome (elevated LDL's, decreased HDL's, abdominal fat)
What's remarkable is that many of these symptoms are synonymous with Type 2 diabetes. If you find yourself in this predicament of eating well, exercising five or six days a week, and sleeping eight hours a night, it's time to address your stress levels. No… drinking and doing drugs will not help. Googling "decrease stress" brings up thousands of articles written on the subject, including this one.
We want to help you become healthier and happier than you are today. If you need assistance, just reach out and ask.
Monday 110321
"Cindy"
Complete as many rounds as possible in 20 minutes:
5 Pull-ups
10 Push-ups
15 Squats
or
"Mary"
Complete as many rounds as possible in 20 minutes:
5 Handstand push-ups
10 One-legged squats
15 Pull-ups
Compare to: 110117
Post your choice of girls and rounds to comments.
What luck Zac, hangin' with some gorgeous ladies.
The final step in the Best Shape of my Life Challenge, re-do the benchmark workout. Bring your results from January with you to the gym for instant gratification. Once the workout is complete make sure that you have also finished the other steps in the completion of the challenge, log checked, total points tallied and submitted to info@crossfitverve.com. Winners, t'shirts and $, will be determined through fierce number crunching over the next week. Results will be posted at that time. The anticipation is horrific.
What shoes should I wear to CrossFit?
Generally you want a flat shoe, or as the industry calls them "minimalist". Running barefoot is associated with a substantially lower prevalence of acute and chronic injuries to the ankle and lower limbs. But in CrossFit we do more than running, which makes it even more important that we have a stable base from which to perform great athletic feats. Well who wants to run or workout barefoot? Not me, so here are some shoes that cover the toes.
The trendy: IN0V8 . Their shoes are adorned with many awards for design and thus are very difficult to get your hands on. The prices range for $90 to $120 per pair. They are all the CF rage, because of comfort and versatility.
CrossFitters favorite the F-lite 195's.
The Classic CF Shoe: Chuck Taylors AKA Converse. These don't only look cool, but they give you a solid surface for lifting heavy shit. The price can range anywhere from $20 – $80. You can even design your own on the converse web-site.
Classic Converse.
The sport that understands CrossFit, the indoor soccer shoe: Addidias Samba's are the most popular, but there are a ton of soccer shoes out there. Look for indoor, those won't have spikes. They are also very easy to find at an affordable price.
Feel like you're on the field with Samba's.
The modern shoe, the minimalist running shoes: We couldn't be happier that many shoe companies are riding the wave of the minimalist trend in shoes. You can find at least one version of this in the most popular shoe brands. Here are a few:
New Balance Minimus
The Brooks Silence.
Adidas Adi Zero Rocket.
The functional skater shoes, Vans: Vans are not only functional, but they allow your inner punk rocker to shine through, while being humbled by your WOD.
Van's come in all colors, sizes and price ranges.
You get the point, no matter what shoe you choose, we want you to have a flat shoe. There a many to choose from. We want a shoe that will support heavy loads and prevent injuries while running. Imagine lifting on your mattress, that's the equivalent to all the fancy athletic shoes these days. So keep it simple and keep it flat, if you do you're on your way to safer lifting, running and jumping. Your feet will thank you!
What is your favorite CrossFit shoe?
Sunday 110320
Three rounds, each for time:
1000m row
Rest as needed between each.
Post time to comments.
Thanks for all the hands on deck today, what a great looking crew!
Saturday 110319
"CrossFit Games Open 11.1"
Complete as many rounds as possible in 10:00 minutes of:
30 Double unders
15 Power snatches, 75#/55#
Post rounds and reps to comments.
Louisa helping to make this event happen.
The 2011 CrossFit Games Open have begun, come join us today at CrossFit Verve as a spectator, athlete or volunteer. Here's the scoop…
Sign-up:
You must sign-up for a heat before midnight tonight to guarantee a spot. Sign-up here.
Who's invited? ALL
Cost:
Athletes: $20 cash at the door, NO exceptions!
Verve athletes: No additional charge
Spectators: Free
Location: 3344 Walnut Street Here is a map
Parking: Please park either in back of the building in the lot or street. NO PARKING ON THE SOUTH SIDE OF THE BUILDING, this is for the ICE Factory and car have been known to be towed.
Check-in: Starts at 8:45am, YOU MUST CHECK IN(have wrist band, waiver signed) 45 minutes before your heat starts.
Heat check-in: 15 minutes before heat time.
Beer: Free while supplies last, thank you Coors and Rich! Must be 21!
Food: Protein on the grill while supplies last.
Heats: start as early as 9:20 and last heat is at noon.
Please review the CrossFit Range of motion standards here as they will be strictly enforced.
Questions? Post to comments.
Friday 110318
8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 rep rounds for time of:
Wall walks
Muscle-ups
Wall walks begin with chest and feet on the floor. The up position is completed when the chest, not belly, touch the wall. One rep is complete when hands are walked back down to a chest to deck position. Sliding down is considered an incomplete rep.
Post time to comments.
Melissa with solid double under mechanics. Looking fit too!
CrossFitters from near and far are invited to attend the CrossFit Open hosted at CrossFit Verve this Saturday from 8:30AM until 1:00PM.
Be at the gym and checked in no later then 30 minutes prior to your heat. Sign up here to attend. Cost is simply a $20 drop-in fee, unless you are a CrossFit Verve athlete.
From January 15th until today, we're challenged you to get into the best shape of your life. During these 9 weeks we going to rewarded you for good behaviors and punished you for bad behaviors. We required a lot in order to participate, but in exchange you earned the ability to say you gave it your all and made positive steps towards health and performance.
In order to win the prizes, you must complete the following: post Challenge blood work, post pictures, post body composition measurements, post vitals, and post benchmark workout (to be completed Monday the 21st). The cost of this challenge was $100 and includes the cost of blood work. You had to log all oral intake, workouts, sleep, and supplements.
Men's and women's prizes for biggest change (%) in blood work and vitals
Men's and women's prizes for body composition change
Men's and women's prizes for most increased performance
Open Blood Work Time Slots:
Friday AM:
5:30, 5:40, 5:45, 5:50, 6:00, 6:10, 6:20, 6:40, and 7:00
Sunday AM:
7:10, 7:15, 7:20, 7:30, 7:50, and 8:15
Don't forget your food log when you come in for your pre/post data. Great job Verve!
Thursday 110317
Tabata deadlift, 135#/95#
Run 1 mile
A tabata interval is :20 seconds of work, followed by :10 seconds of rest for a total of eight intervals. Deadlift is to be held at extension during "rest" time. Run time begins at completion of final :20 seconds of work.
Post score and time to comments.
Josh, moving so fast the frame is blurry.
CrossFitters from near and far are invited to attend the CrossFit Open hosted at CrossFit Verve this Saturday from 8:30AM until 1:00PM.
Be at the gym and checked in no later then 30 minutes prior to your heat. Sign up here to attend. Cost is simply a $20 drop-in fee, unless you are a CrossFit Verve athlete.
The Best Shape of My Life Challenge… nearing completion!
Over the past few days, I've noticed more and more Verve athletes looking their best. I mean, thinner, more muscle mass, better looking skin, and even happier. Now it's time to find out if your insides match your good lookin' exteriors.
This Friday and Sunday are your opportunity to get your blood work, pictures, measurements, and a logbook check. Sign up for blood work is located outside of the office and spaces are limited. Because of number of people involved in the Challenge, these are the only days that we can collect all the data, so plan ahead. We can't wait to see the changes you've made!