Snatch balance 1-1-1-1-1-1-1

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H.K working hard to open up that tight shoulder angle, keep those ribs locked.

Once again I am reminded of why I appreciate CrossFit in my life, because I need to always seek the truth especially as it pertains to my health and fitness.  While hitting the main page tonight there is a link to a chat with Coach Greg Glassman.  In it, he reminds me why I follow, lead and explore right along side the CrossFit bandwagon.  

CrossFit isn't attached to their method and definition of fitness, they only seek the truth about health and fitness, if that changes the way we do things so be it, we get better.  In the chat, Glassman states that science never proves anything.  He is exactly right.  Science explains and continues to explain until it is disproved.  Science is all about theroy and disproving.  The minute you try to prove something as a scientist you are now bias and could influence the outcome.  This is how the fat myth happened, add money and a need to prove something and you no longer have the truth.  

CrossFit seeks to answer the question; "How do we achieve the healthiest and fittest athletes and humans".  If a method, movement or theory doesn't work, guess what we throw that piece away – no one ever found anything great by never screwing up.  I've seen this happen many times over the time I've been an instructor at the level 1's.  We hit the head meeting pre course and the flow master lets us know how, why and what may have changed.  We seek, look, discover and analyze, CrossFit is constantly changing and always getting better.  We do that by having an enormous community of professionals giving their input and experiences.  

CrossFit IS one big scientific fitness experiment.  Collecting more data on fitness then can be found anywhere else. Giving explanations where none were before, expanding our knowledge and increasing our social network to what I would call a second family.  I have a friend who calls it the tribe!  We have yet to find a better definition then; Constantly varied, functional movements, executed at high intensity. It's measurable, observable and repeatable.  While most athletes don't even care about all that because the truth is it works and we can prove it with your own personal data.

"Defining CrossFit" with Greg Glassman, CrossFit Journal preview video [wmv] [mov]

"Tabata This!"

Tabata row
Rest 1:00 minute
Tabata squat
Rest 1:00 minute
Tabata pull-up
Rest 1:00 minute
Tabata push-up
Rest 1:00 minute
Tabata sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".

Post reps to comments.

Send us more pictures of you all enjoying winter please… CC enjoying X-mas!

It's about to be a new year, many are asking about the new gym, a nutrition challenge and what changes will 2011 bring to Verve.  Well here is what we know.  Yes to a nutrition challenge in January, that one was easy!

Moving date is still to be determined.  As soon as we have a REAL date, we will do two things.  First, we'll let everyone know and send out a mass e-mail with directions so you don't get lost on your first class.  We are also going to be asking for help sometime in the next week to two weeks.  There are four major projects we need help with; putting up the new pull-up structure, laying and taping the new flooring, moving the equipment from old to new and cleaning up the old gym.  We will post sign-up sheets and of course, food and beverages will be provided for the slave labor.  More to come, but for now here is a sneak peek:

Can you find Anna, and which red do you like better? 

Those of you that know me, know that I have struggled with organization since coming out of the womb. I am not one to be beaten, so I continue to test, try and implement the next greatest thing that will make my life seamless.  Here are a few musts I've picked up over the years from various sources as I embark on 2011, determined to be organized and thus live an amazing stress free life or at least I'll die trying!  Hopefully these will help you in your world too. 

• Keep nothing in your head, you are unreliable.
• Write down all your to do's or stresses on paper before you go to bed.  Keep a notebook by the bed if you get that stressed.
• Check your calendar every morning.
• Have a prep day before the start of your week for: food, laundry, and getting rid of the previous weeks leftovers (I don't mean food folks).
• You must have an inbox and that inbox must be processed at least weekly.
• Reserve one day a week for FUN, whatever that means to you. 
• If you're reading it, take action on it.  Trash it, act on it or file it. 
• It takes 5 seconds to put something away, so just do it.
• Making your bed in the morning makes you more productive for the rest of the day.
• Clean out your files at least once a year.
• Pay someone to do the things you won't.
• Have a vision and a plan otherwise you plan to do nothing and go nowhere.
• Have a routine for those things important to you and put that routine in your calendar as a reminder.  Routine is not your enemy but rather your ticket to freedom.
  
• You must have lists, but they too must be organized.  I'm testing the old five list system; projects, calendar, next action, waiting for and someday/maybe.  I'll let you know how it works.  These lists must also be used and reviewed at least weekly or they are pointless.
• Drinking water instead of sixteen cups of coffee makes you not only more productive but also more creative.
• Make love, sleep, friends and fitness on the list of important things that you make time for.

Max effort deadlift 1 – 1 – 1 – 1 – 1 – 1 – 1 reps

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Alex ripping some tele turns… hip extension, lunge, repeat.

How to Set-up the Deadlift, By Jim Smith

Here are some simple, real world cues for setting up on the deadlift that can help you improve your technique.

1. The feet: Your feet should be placed approximately shoulder width apart, but it will be completely individualized. Make sure your feet are flat and driving downward. If you drop your hips to pull and your ankles roll to the outside or the inside, something isn’t optimal. Change your shoes, change your foot placement, or maybe even improve your ankle mobility.
2. The shins: Your shins should start approximately 4–6 inches off the bar so that when you load into the bar, you can translate your shins and knees forward. This will allow your hips to drop into place and keep your lower back arched with appropriate tension. If you are too close to the bar, you’ll never be able to get the right line of pull or optimal leverage.
3. The grip: Your hands should be right outside your legs to minimize the hip angle and decrease the distance you have to pull. We always recommend pulling double overhand until your grip gives out. Then switch to a hook grip or even use straps. I usually don’t let my athletes pull with an alternated grip. Other deadlift grip considerations can be found at http://www.elitefts.com/documents/grip_training.htm.
4. The air: You must catch your air before the lift. This, along with a powerful isometric contraction of not only the abdominals but all of the muscles that surround the torso (anterior and posterior), will give you the tension to lift the weight with good form and protect the spine. With conventional deadlifts, I like to catch the air with the hips high before the drop so I can get the maximal amount of air in. Once the hips are dropped, you’re compressed (especially if you have a belt on), and you might be limited in your breathing.
5. The tension: Like previously stated, massive amounts of tension must be created not only across the quads, hamstrings, and glutes but also the grip and back. Remember, the more tension you can create, the stronger you’ll be and the more protected your spine and back will be. This tension allows your body to act as a single unit or one kinetic chain. One important tip for this cue is never forget the tension in the upper back. This is key to pulling it all together. You will immediately feel stronger if you can create tension across your back by squeezing the bar down and “flexing” the armpits, pulling the lats into the lift.
6. The pull: By driving your feet downward into the floor, the weight will begin its upward movement. Don’t allow your hips to rise too fast into a straight legged (stiff legged) position. As the bar hits the knees, a powerful glute contraction will lock you into a straight (line) torso position. This is a common error for most lifters who try and overpull after the bar crosses their knees and they move into hyperextension.
7. The return: Don’t lower the weight straight down. Instead, load the hamstrings and glutes with a Romanian deadlift movement back to the knees. Once it reaches the knees, move the bar straight downward back to the floor where you can stroke another rep immediately or come to a complete stop and reset completely before the next rep. The multiple rep technique where you touch the ground and go again should only be done if you’ve caught your air at lockout on the previous rep.

"Twelve Days of Christmas"

1 Snatch, 95#/65#

2 Pistols

3 Handstand push-ups

4 Burpees

5 Pull-ups

6 Wall ball shots, 20#/14#

7 Kettlebell swings, 24kg/16kg

8 Push-ups

9 Sumo deadlift high pulls, 24kg/16kg

10 Barbell lunges, 95#/65#

11 Push jerks, 95#/65#

12 Toes to bar 

This workout will be done with the "Twelve Days of Christmas" played on repeat during the entire workout.  You must sing along, whilst keeping in mind that Christmas is in the near future.  If you swear too much, a lump of coal will surely meet your stocking.

Post time and thoughts to comments.

 Gorgeous ladies, Donna and Kiley. 

My Love Affair with CrossFit

I'm pretty sure I have taken my love of CrossFit too far.  I know this because of several reasons that I'm going to list below.  I hope that you don't judge me, rather you relate to my issues and we can laugh about it over a paleo/Zone meal. 

First, I have always been an internet surfer, but never quite like now.  Beginning around 6:30pm I hit refresh over and over again until the blog is updated and I'm aware of the pain that will ensue the following day.  I read articles about CrossFit like it's my job (which, now it is).  I watch videos of people I don't know working out and I find myself holding my breath as I watch.  It's disgusting.

Next, I find myself utilizing the foundational movements as much as possible in all walks of life.  I deadlift stretchers off the ground with a perfectly maintained midline and power clean any odd object off the ground to shoulder height, making sure to fully open the hip.  Probably the weirdest one is box squatting to my desk chair, thinking of Louie Simmons yelling "Back, back, back!!!" in my ear.

Lastly, on numerous occasions I have snuck out of the house to do a quick metcon.  For some reason, I feel guilty for escaping for a bit to suffer in silence with a pair of dumbells and a stopwatch.  I don't know the science behind why our workouts make me feel better despite the pain, but it does and I love it.

Still, I'm taking the next few days off and I'm enjoying the fruits of my labor.  I'm going to go skiing with my wife, I'm going eat without thinking of consequences, and I'm going to take my mind off working out by hanging out with my family and friends.  As the new year rolls around, I'm going to attack with a vengeance.  I suggest you do the same – happy holidays my obsessed friends.

For time:
21-15 and 9 rep rounds of:
Left-arm Kettlebell snatch, 24kg (16kg)
Right-arm Kettlebell snatch, 24kg (16kg)
Pull-ups

Post time to comments.

Anna, Alan, Leet, Kiley, Amanda, Matt, Greg, Cherie, Gerson spreading the holiday cheer.

Holiday Hours:

Closed Friday 24th 
Closed Saturday 25th
No evening classes Friday December 1st
Closed Saturday January 1st 

Please send un your winter sport pictures (cherie@crossfitverve.com), they make us happy! 

Front Squat Medley

For max reps;
Front Squat 185# (135#)
Front Squat 135# (95#)
Front Squat 95# (65#) 

Rest as needed for full recovery between rounds, three to five minutes.

Post reps to comments.

Functional fitness at its finest, FYI Chris got full ROM on the Courtney overhead squat.

Denver tid-bit that will make your holiday rush all around more agreeable!

I don't know about you, but I struggle to keep my life clean and organized over the holidays.  Boxes, bags, mud and the constant rushing around, don't help my plight. Then I found a cool spot that really did take a little of the load off.

Maybe you've heard of it and I'm behind the times, it's called WaterWorks, located at Broadway and 3rd avenue. A dear friend recommended it to me, they are a full service car and detailing station.  I'm notorious for a messing car and it really bothers me, so I went to check it out and see if they could help a helplessly messy girl.

It was amazing, $22 for a full car wash AND detailing.  I waited 30 minutes while at least 12 merry minjas washed and detailed my car.  Now, I'm sure it was some sort of deal (they quoted me $80 over the phone so I was shocked at the $22), but even for a few bucks more (They have an a la cart menu of services starting at $5.99) it was amazing.  I drove away feeling less stress, more relaxed and ready to ride my holiday company around in clean style.  Is all that possible from a car wash?  I think so, it's all about the little things.

What magical secret places do you know about Denver that make your life just a little bit easier? 

For time:

65 Muscle snatches, 75# (55#)
65 Snatch balances, 75# (55#) 

Post time to comments.

Holiday cheer continues!

"Jerry"

For time:
Run 1 mile
Row 2K
Run 1 mile

Post time to comments.

Oh my these pictures just keep getting better, Emmalee, Mamma Brown and Joylyn. 

As many rounds and reps as possible in ten minutes of:
6 Squat clean, 55kg (30kg) 
12 Pull-ups
24 Double-unders

Post rounds to comments.

Man that's a good lookin' group of people.

Three blocks of let's make this a quickie.

When time is involved, it's not always going to be a culinary masterpiece.

Ingredients: 
1.5 links Boulder homemade spicy sausage (fully cooked, 14grams of P per link), 3P
1/2 cup diced tomatoes, 0.75C
2 Tablespoons diced green chilies, 0.25C
Bag of streamer broccoli, 1C
3 Tablespoons avocado, 3F
1/2 Orange, 1C 
Or any number of other things that qualify as a protein, carb, or fat! 

Preparation:
Heat sausage until browned. Add in 1/2 cup of diced tomatoes and 2 tablespoons of green chilies.

All the while have the streamer veggies in the microwave for 5 minutes.  Heat until mixture is at a slight bubble.

Take the veggies and measure out 2 cups of broccoli. Pour the sausage mixture over the steaming broccoli.  Measure out 3 tablespoons of avocado and plop on top.  Peel the orange and take half for this 3 block meal.

A tasty non-masterpiece, when all you want is a quickie! 

Snatch 1 – 1 – 1

Clean & jerk 1 – 1 – 1

Warm up to a predetermined starting weight and lift for max load in three attempts. You may only add weight to the bar once you've started you lifts, moving down is not an option.

Post loads and total to comments.

Nick B. showing off his mobilized torso and shoulders.  

Gluten-free is a way to be!

What's the deal with all these "gluten-free" products found in the grocery store these days?  Let's start with what gluten is.  Gluten is a protein found in different types of grain, such as wheat, rye, and barley.  Because the western diet is so grain rich, gluten sensitivities have become four times more common than fifty years ago.  Roughly two million Americans are living with a chronic digestive disorder called celiac disease.  For these people, gluten-free products are not an option – they are a requirement.

Celiac disease is a hereditary autoimmune disorder where exposure to gluten can cause varying symptoms ranging from chronic diarrhea, to chronic weight loss (not the good kind), to failure to thrive.  The immune system mistakes gluten proteins as foreign invaders and begins attacking the small intestine causing damage to the villi, which are the nutrient receptors that line the intestines.  When the villi are damaged, nutrients cannot be absorbed properly, which may lead to malnutrition and a whole host of health issues.

Wait, there's more.  Celiacs aren't the only people affected by gluten. Leaky gut syndrome is a condition that can affect each of us – in essence it's a hypersensitivity to gluten.  Leaky gut is the increased permeability of the intestine lining.  Get ready for this funky shit: this permeability allows partially digested food molecules and microorganisms into your bloodstream, which elicit an auto-immune response and neurological disorders.  So what causes this sensitivity?  Could it be the over-use of grain in our diet?

So how you reduce gluten from your diet?  Eat lean meat, vegetables, nuts and seeds, some fruit, little starch, and no sugar or substitutes.  Other ingredients to beware include hydrolyzed vegetable protein, maltodextrin, modified food starch, and "natural flavorings".  Consider reducing red meat consumption to frequency that affords you the ability to purchase only "grass fed, grass finished" beef.  There are tons of naturally gluten free foods such as poultry, eggs, fruits and veggies, some starches like sweet potatoes and yams, and heart healthy nuts and seeds.  Remember, just because a package of chocolate chip cookies are labeled "gluten-free" does not make them a wise choice.

More info here.