"USAW/CrossFit Triplet"

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

6 Squat cleans, 120#/65#

12 Pull-ups

24 Double-unders

Compare results to your weight class 

Post total reps to comments.

Verve family welcomes Bess! 

Three rounds for time of:
15 Deadlift, 225# (155#)
15 Handstand push-ups
15 Pull-ups
15 Thruster, 95# (65#)

Post time to comments.

This WOD looked fun, too bad it was my rest day.  Jackie, Jen O., K.C. and Becky rockin' out 30 thrusters for time.

 And then there was comic relief.

For time:

30 Thrusters, 135#(95#)

Post time to comments.

Chest on deck, elbows back, thighs off the floor, feet together, tye dye bicep band, what else can you say?

Want to get your Yoga on?  This Saturday join a plethora of yoga guru's and Lululemon for the first annual YOGA IN THE CITY.  At CrossFit you work your body to the bone, go relax, stretch and get some good core time.  Who knows, you might even meet someone.

Yoga in the City is going to be BIG, the goal is 2,000 people BIG!  This Saturday October 16, 2010, 10am-11:15pm, it's free but arrive early.  It will be at City Park.  The three Lululemon Athletica stores and the 21 CorePower Yoga Studios are hosting the event. Check out their events page here.

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Complete all reps of each exercise before moving on to the next. 

Post time to comments.

 
Banded muscle-ups are fun!

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?

“CrossFit Total“

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.

Post thoughts to comments.

"Nasty Girls"

3 rounds for time of:
50 Squats
7 Muscle-ups
10 Hang power cleans, 135#, 95#

Post time to comments.

Who wants to Save a pair!

Hooray for Boobs!

Our lovely ladies of CrossFit and others are in need of our help.  There will be an estimated 207,090 new cases of Breast Cancer in 2010.  39,840 of those cases the patient will die from the cancer.  Barbells for boobs is in the business of saving lives and helping women who have cancer live their lives with the effects of breast cancer.

Saturday October 30, CrossFit Highlands Ranch and Lululemon-Park Meadows are hosting an “Amazing Grace” event from 8a.m. to 10a.m..  Grace is a bench mark workout that consists of 30 clean & jerks for time.  There will be a $35 donation to partake, you will receive a T-shirt and the chance to workout with other CrossFitters from the area.  Proceeds will go to MIA(Mammograms In Action) who provide funding for qualified women who are in need of screening or diagnostic procedures in preventing breast cancer.  To register, follow the link below and sign up as an individual and list “CrossFit Verve” as your CrossFit Affiliate.   

Barbells

Do your part to save a pair!

We are anxious to get settled into our new gym so that in the future we can host events like this.  Until then, go out and make friends with others who sweat and hurt just like you do, just in a different gym.

Sunday is Funday!

Partner WOD 
30 Medball Cleans, partner holds medball overhead
30 Squats, partner holds the bottom of the squat
30 Abmat Situps, partner holds a plank 
30 Wall Balls 20# (14#), partner holds the bottom of the front squat
30 Burpees, partner holds a plank

While you do the medball cleans, your partner holds the medball overhead until you are done.  Then your partner will perform medball cleans while you hold the medball over your head.  When both have finished this exercise, you move on to the next one.  If at anytime your partner can’t hold the waiting position, you both must stop working until both can continue.

Post time and teams to comments.

Jimmy says; team WOD's are fun!

2009 CrossFit Games Chipper
For time:
15 Squat clean, 115# (105#)
30 Toes to bar
30 Box jump, 24" (20")
15 Muscle-ups
30 Dumbbell Push press / push jerk, 40# (25#) 
30 Double-unders
15 Thruster, 135# (95#)
30 Pull-ups
30 Burpees
300 feet Walking lunge with 45# (25#) plate held overhead

Post time to comments.

6am; Katie, Jamey and Jake (wearing shoes, odd)!

Snatch 1-1-1-1-1-1-1 reps

Post loads to comments.

Fun times at 6am!

Awh yes… The American burger.  What is more American than a hamburger?  Not much: baseball, apple pie…  Eating paleo does not mean that you cannot enjoy this American classic; we just have to be creative.  Here are some staples that you will need when you are making a paleo burger.  Lets break it down to the three macro-nutrients: 

Proteins: 

• Lean beef, I mean lean.  None of this 80%/20% crap.  80/20     still has 5g of fat in each ounce.  That would be 10 blocks of fat in a 3oz patty!  You need at least 95%/5% ground beef.  Measure 1.5oz per block.
• Ground Turkey, 1.5 oz per block means you can make that patty supper sized!!  But watch out for the sodium.
• Chicken, chicken burgers can be great with the right toppings.
• Salmon burgers are making a run at being our favorite protein.  It is tasty and full of healthy Omega 3 fats.  1.5oz per block

Carbs:

• Yummy salsa, Pace or 505 salsa are some favorites .5c = 1C
• Onions, raw or sautéed will make your burger tasty.  .5c cooked= 1C, 2/3c=1C raw
• Mushrooms, you can have a boat load of them sautéed  3c=1C!!
• Bell peppers: sliced, diced, and sautéed  1 1/4c=1C
• Pineapples, perfect for that chicken burger!  1/2c=1C
• Bib lettuce, great as buns for your delicious burger.  Seeing that you need 6cups for 1C, these can be freebies.  
• Remember that you can mix in jalapenos, spinach, green chilies and other carbs into your burger mix to change things up.  

Fats:

• Avocados, yummmm.  1Tbs=1F
• Guacamole, is that paleo?  Here is a handy recipe for some  paleo guac:
  •     1 Avocado
  •     Cilantro chopped
  •     1/2c chopped white onion
  •     1 minced jalapeno
  •     juice of one lime
  •     no salt seasoning to taste

Mix all the ingredients.  1/2Tbs=1F 

Spices

These are freebies 

• chili powder
• pepper 
• Mr. Dash
• cumin
• red pepper flakes

These are just a few examples of how you can be creative.  Send us your favorite recipe with a picture and we will post it.  

Four rounds for time:
Run 400 meters
Rest 2 minutes

Post times to comments.

CC, 8th place in the 63kg weight class with a 53kg(116#) Snatch, and a 68kg(150#) Clean & Jerk.

Why CrossFit Ruined My Life:
Dedicated to Greg Glassman, the man that ruined my life.

My WHOLE life I searched for a fitness that I couldn’t explain.  I was always active, always “healthy”.  I was a vegetarian for 16 years, because it was “healthy”.  I ran, biked, climbed, surfed and lived a relatively balanced and happy lifestyle.  Then I found CrossFit and my life will never be the same….

Because of CrossFit, I will never eat Mung for dinner again (unless it's a cheat meal).  Mung is a delicious mixture of re fried beans, peppers, onions, cheese, and salsa cooked in a crock pot on low.  I used homemade tortilla chips for dipping, cuz they are healthier then the store bought ones, right?

Because of CrossFit, normal everyday people just don’t look the same.  When you are constantly surrounded by CrossFitters your perception of human anatomy is skewed.  Too skinny is weak and too strong is slow.

Because of CrossFit, I believe all people are capable of amazing physical feats, when they don’t produce, I take it personally and have no tolerance for laziness.

Because of CrossFit, I will never be alone.  There will always be friends I should spend time with, athletes I need train and new people I want to get to know. 

Because of CrossFit, I may look amazing naked, however, damned if I can fit into normal girl clothes.  Put me in yoga pants and I’ll knock your socks off.  Send me on a mission to find a dress, pair of jeans or a feminine top and I’ll come home defeated.  My wardrobe will forever consist of 90% t’shirts.

Because of CrossFit, I will spend at least half of my waking days lurking on websites, watching, learning, getting pumped up and being inspired.  CrossFit.com will be the first site I look at every morning and the last before bed.  Why am I mesmerized by people working out.  Damn you CrossFit.

Because of CrossFit, my hands will never be soft and silky.  They will forever remain rough and coarse.  They have become hands of capacity and are not for looks or ginger caressing.

Because of CrossFit, I will never be able to separate my health and fitness again.  They will always be joined as one, interlocked in an intimate marriage of understanding.  I have no excuses. 

Because of CrossFit, people think I work out all day, deprive myself of sinful pleasures and am generally unfun (because their definition of fun has become so incompatible with mine)! 

Because of CrossFit, I will never be satisfied with my fitness.  There will always be something to achieve, something to try and something to “get better at”, nothing I can't do!

Has CrossFit ruined your life?