"Thompson"
10 rounds for time of:
15 ft Rope Climb, 1 ascent
29 Back squats
Odd object Farmer carry, 10 meters
Loads and expectations will be explained before WOD. If barbells are dropped, there will be a 10 burpee penalty. Begin the rope climbs seated on the floor.
Post time to comments.
Welcome Emily to the family, just out of foundations!
Run 1600 meters
Rest 3 minutes
Run 1200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters
Post time to comments.
Can you pick out the Pose Runners?
"Go into partnership with nature, she does more than half the work and asks none of the fee.”- Martin H. Fisher
Pose Running Technique – By Vince (Living My Life to the Fullest/blogspot)
Pose Running
The Pose Method is a method of teaching efficient and effective movement as a series of poses that are stable against gravity. The Pose Method was developed by Dr. Nicholas Romanov. The theories and concepts are based on harnessing natural forces through natural movement.
Human movement is built on an infinite number of positions in space and time. Most of these are transitional movements between poses which are stable against gravity.
Romanov proposes one universal running technique for all runners, regardless of speed or distance: a 100m sprinter runs with the same underlying running technique as a 10km long-distance runner. The pose running technique is designed to prevent undue strain on the joints and requires a great deal of muscular endurance and resilience. According to Romanov, the Ethiopian distance champion Haile Gebrselassie and the US sprint legend Michael Johnson are both examples of runners with a natural pose style – ‘born with perfect technique’.
The distinguishing characteristic of the pose running technique is that the athlete lands on the midfoot, with the supporting joints flexed at impact, and then uses the hamstring muscles to withdraw the foot from the ground, relying on gravity to propel the runner forward. This style is in clear contrast to the heelstrike method that most runners deploy and which is advocated by some health care professionals (see Fig 1 below).
The concept is simple enough, but the practice is extremely hard to master. It is only with expert tuition and dedicated training that the athlete can perfect the pose running technique. Running in pose is physically demanding, so runners must undertake strengthening drills before starting. Maybe it is this added proprioceptive training that allows the athlete to remain injury free? As yet there is no body of research to help answer this question.
Principles:
Running should be easy, effortless, smooth and flowing. We have all seen and heard the heavy runner who pounds away on a gym treadmill. Romanov says the runner is only as good as his change of support and that the runner should have a very high cadence – not a long, extended stride length. In pose running, the key is to maximise your effort in removing your support foot from the ground; good training is essential to ensure that you don’t over-stride or create excessive vertical oscillation.
The runner should fall forwards, changing support from one leg to the other by pulling the foot from the ground, allowing minimum effort and producing minimum braking to this body movement. The idea is to maximise the use of gravity to pull the runner forward.
The pose running technique is centered on the idea that a runner maintains a single pose or position, moving continually forwards in this position. Romanov uses two models to explain the rationale behind pose:
•The mechanical model – the centre of gravity, which is around the hip position, should move in a horizontal line, without vertical up and down displacement
•The biological model – the rear leg maintains an ‘S-like’ form, and never straightens. This notion comes from animals such as the cheetah which do not land on their heels but run on the midfoot and deploy a pulling through action using their hamstrings rather than pushing the foot into the ground (see Fig 2 below).
Perhaps the most useful imagery to help with this technique is to imagine a vertical line coming from the runner’s head straight down to the ground. The raised front leg should never breach this line, but remain firmly behind it. This focuses the effort firmly on pulling the ankle up vertically under your hip rather than extending forward with your quads and hip flexors.
Pose running technique principles in summary
1.Raise your ankle straight up under your hip, using the hamstrings
2.Keep your support time short
3.Your support is always on the balls of your feet
4.Do not touch the ground with your heels
5.Avoid shifting weight over your toes: raise your ankle when the weight is on the ball of your foot
6.Keep your ankle fixed at the same angle
7.Keep knees bent at all times
8.Feet remain behind the vertical line going through your knees
9.Keep stride length short
10.Keep knees and thighs down, close together, and relaxed
11.Always focus on pulling the foot from the ground, not on landing
12.Do not point or land on the toes (see Fig 3: Toe running)
13.Gravity, not muscle action, controls the landing of the legs
14.Keep shoulder, hip and ankle in vertical alignment
15.Arm movement is for balance, not for force production
One tip: when you start training this technique, do it without music. You need your attention on the technique.
Complete as many rounds as possible in 20:00 minutes:
Row 250m
20 Jumping pull-ups
Run 200m
15 Wall ball shots, 20#/14#
Post rounds to comments.
Narrow grip 3-board bench w/ band suspended KB's
Introducing Hot Dogs & Cup Cakes
Hot Dogs & Cup Cakes was born eight months ago as a project that Matt and Adrian Bozman came up with as a collaborative effort to address weaknesses they had. These deficiencies were considered too great to simply rely on the workout of the day bring them up to speed.
After months of testing, tweaking, and progress completed by Matt, Boz, Cherie, Joylyn, and Mas, the program was unveiled to all that wished to participate in early January. The HD&CC program is to be used in conjunction with the WOD, not as a substitute. We'll develop your athleticism by focusing on barbell movements executed in both maximal efforts and dynamic efforts. We'll also spend time developing the Olympic lifts and advanced gymnastics skills. Of course, we'll improve your running efforts at various distances.
Box squatting 305# + 125# in band tension (at the top), 12×2 reps
For example, yesterday's HD&CC WOD was as follows:
Dynamic effort floor press, 9×3 reps @ 45% + tons 'o chain
Narrow grip 3 board press, 3x max reps w/ 24kg (16kg) suspended from bands
Accumulate 1:00 of front lever practice, every time you break, max handstand hold
Accumulate 1:00 of L-sit practice, every time you break, max toes to bar
This program is not intended for beginners, rather best utilized by athletes who have 3 months or more experience at CrossFit Verve. Exceptions to this rule will be made on a case by case basis and may require some personal training prior to starting HD&CC.
Tabata weighted pull-ups, 30#/15# dumbell
Rest 1:00 minute
Tabata weighted squats, 45#/25# plate
Rest 1:00 minute
Tabata weighted ring dips, 30#/15# dumbell
Rest 1:00 minute
Tabata deadlift, 165#/115#
The Tabata interval is :20 seconds of work followed by :10 seconds rest for a total of 8 intervals for each exercise. Your Tabata score is the lowest number of completed reps in any of the eight intervals.
Post Tabata score for each exercise and a total to comments.
Emmalee doing freestanding HSPU's during "Diane"
Who are we?
We’re people with aspirations and goals just like you. We dread the thought of not being able to do something because of physical limitations. We’re skiers, climbers, firefighters, students, mountain bikers, trail runners, swimmers, blah, blah, blah. What’s more important is what we have in common with you.
We chose CrossFit because we sought the same fitness level that you seek now. It started as an interest in being able to reach our goals as they relate to sport, but have since far outreached those boundaries. Now we seek to improve every aspect of our daily lives through fitness. To be able to perform our jobs better, to be surrounded by people who will celebrate our first pull up, to have a place to go to blow off a little steam, to try things that most adults would consider childish (which we consider cool).
You see, CrossFit has added value to our lives and we want you to be a part of that. Everything about CrossFit is challenging – driving to the gym and ignoring those butterflies in your stomach, willing yourself to take your intensity to new levels, finishing the filthy fifty as prescribed, and trying not to spend all day checking to see if tomorrow’s WOD has been posted yet. What makes it so fun is the fact that you are challenging yourself, along with every other person at CrossFit Verve. You can share that pain with each other and somehow it becomes a success story – everyday.
"Helen"
Three rounds for time:
400 m Run
21 Kettlebell swings, 24kg (16kg)
12 Pull-ups
Compare to 2-18-2009
Post time to comments.
Lindsey kicking ass and taking names in the pm foundations.
Why does CrossFit work?
The easiest answer is that it works because it is empirically driven. It's evidence based, if something is proven 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?
As a team of three, complete the following for time:
9 Rope climbs, 15'
90 Wall ball shots, 20#/14#
120 AbMat sit-ups
90 Dumbell hang power cleans, 40#/25#
6 Rope climbs, 15'
60 Wall ball shots, 20#/14#
90 AbMat sit-ups
60 Dumbell hang power cleans, 40#/25#
3 Rope climbs, 15'
30 Wall ball shots, 20#/14#
60 AbMat sit-ups
30 Dumbell hang power cleans, 40#/25#
Only one team member can be moving at a time.
Post team and time to comments.
Mark stabilizing overhead.
Information about CrossFit Games Team Qualification
CrossFit Verve / MBS CrossFit, Part 2
This Sunday at 12:30 CrossFit Verve will play host to MBS CrossFit for a workout that will be used as preparation for the CrossFit Open in March. We'll have a discussion on developing and following a game plan based on your abilities, a warm-up, a skill session, a workout, and a cool down and a debrief of the workout.
No sign-up is necessary, however you can sign-up on MBO. Just come and plan to spend an hour or two with the gang. Bring some chow and some post workout goodies.
"Jackie"
Row 1000m
50 Thrusters, 45#
30 Pull-ups
Post time to comments.
Fun lovin' handstand push-ups!
The Rogue Fitness "Matt Chan T-shirt"
Because people have asked, I'm going to make it public. Rogue Fitness sponsors me (Matt). As part of the sponsorship, they agreed to make a "Matt Chan T-shirt" that benefits me in a special way. For each t-shirt that is sold, they give me $5. This is great because it helps me afford the equipment that I need to prepare myself for the 2011 CrossFit Games, which I'll be competing at on July 29th – 31st.
What's especially cool about this deal is that Verve athletes benefit by purchasing these t-shirts too. For example, so far I have purchased a pulling sled, a safety squat bar, a pair of jerk blocks, and a bunch of metal plates. Any equipment that comes from these t-shirt sales will reside at the gym, which means you can use it any time. Who wants to sport one now?
Push press 3 – 3 – 3 – 3 – 3 – 3 – 3 reps
Post loads to comments.
James and Josh, elbows in front of the bar.
Top 3 Faults for the Push Press
To fix this fault, think about rotating the top of your pelvis forward as you dip – show off that butt you've built! By utilizing your hips, rather than just your quads, you'll have a more explosive push press – equating to more power output.
Fix this fault by improving your focus during the movement. Remember, the dip position should be knees unlocked, hips unlocked, shoulder blades right on top of your butt. Still having trouble? Another thing that may be causing you to drop your chest is too deep of a dip. Remember 1" – 2" only!
To improve, think "down with gravity, up with fire". As you dip, you're traveling only as fast as gravity allows the bar to travel. In other words, you don't want your body to drop faster than the bar can. Once you reach the bottom of the dip, change directions quickly and drive through your heels to full hip extension. As your hips reach extension, press the bar overhead in a single, fluid movement that takes advantage of the momentum created by the hips.
CrossFit Verve / MBS CrossFit, Part 2
This Sunday at 12:30 CrossFit Verve will play host to MBS CrossFit for a workout that will be used as preparation for the CrossFit Open in March. We'll have a discussion on developing and following a game plan based on your abilities, a warm-up, a skill session, a workout, and a cool down and a debrief of the workout.
No sign-up is necessary. Just come and plan to spend an hour or two with the gang. Bring some chow and some post workout goodies.
"Wiman's Birthday Workout"
Row 20 calories
40 Kettlebell swings, 24kg, (16kg)
40 Toes 2 bar
40 Burpees
Row 20 calories
Post time to comments.
Jennifer Wiman has been with Verve for over TWO years, happy birthday Jen!
Glycemic Impact
Not all carbohydrates are created equally. Reflect for a moment, if you will, on the now classic first sentence of "World Class Fitness in 100 Words": Eat meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar. This line written by Greg Glassman not only offers specific recommendations of what types of foods to eat, but it also prioritizes the order in which those foods should be eaten.
Of course you know to eat meat. It's provides the building blocks that make up your body. You also know to eat fat (nuts and seeds) because it slows the absorption of carbohydrates into the bloodstream, in addition to helping with satiety. But what about the carbs?
Notice that the first carbohydrate listed is veggies. Why? Because most veggies have a relatively low glycemic load. That's why we make veggies the priority carb. Next we have "some fruit". Why some fruit and not all fruit? Because many fruits contain a massive amount of sugar and can cause insulin spikes. Also listed is "little starch". Notice there is another quantifier on this statement – for good reason. Starchy foods, even in low doses, are quick to enter the bloodstream, surely causing a spike in insulin.
So what is glycemic index and how do I figure out which carbs are better choices? Well, the glycemic index simply rates carbs on how quickly the body breaks down the carbohydrate into glucose and releases it into the bloodstream. For instance, broccoli has a very low GI, where as sugar has a very high GI.
Here's a trick we learned along the way: to evaluate a carbohydrate's glycemic index, think about what would happen if you put the food in a bucket of water and stirred it occasionally. For example, a piece of bread or a peeled banana would break down pretty quickly. Now consider what would happen to broccoli or a green pepper if you put it on the water. It would break down eventually, but it would take so much longer than higher glycemic foods.
So even if you're Zoning, you can always improve your carb choices to see improvements in performance, body composition, or mental acumen. Prioritize and choose wisely!
Six rounds for time of:
40m Overhead carry, 115# (75#)
12 Push press, 115# (75#)
12 Box jumps, 24" (20")
9 Sumo deadlift high-pull, 115#(75#)
Post time to comments.
Zen Ben and Angry Josh!
Thoughts on the nutrition challenge; by Robyn
It's week two of the “Best Shape of Your Life” challenge, I'm feeling great and getting a system down for food prep. What has been the best part about the challenge so far, is the amount of extra money in my bank account. Not eating out and not going out drinking saves a ton of cash. It was really nice to see the extra money at the end of January. Yeah more money to put in savings for: tattoo work, a house, or maybe a well deserved trip? Who knows by the end of these nine weeks, there may be a lot more saved. In the beginning of the challenge, I was thinking that the money would just be spent differently. Maybe on vegetables, but it has been great to see the food budget stay about the same. I believe we are wasting less, throwing less in the trash because I have to cook so many veggies now. Always looking for new recipes and tweaking others to fit my blocks.
Now week three into the challenge and still feeling great. My energy is good, clothes fitting loose (frankly sometimes my pants make me look like I’ve pooped myself, guess it’s time to shop for a new pair). I’ve made it through two snow days (where I used to sit by the fire drinking wine or hot toddies), two baby showers, a birthday party, the super bowl, and a couple other gatherings, with NO cheats, only had to have a couple of strict Paleo meals (not zoned), costing me a point or two.
What will happen in the next six weeks? Can’t wait to find out! Keep up the good work to all who signed up for this nine week challenge, stick to it! There is still plenty of time to rack up those points and feel good!
