Compare to: 100325

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6am with pretty good front squats – what can be improved on?

Summer is here and the rays are abundant!  Despite our 300 days of annual sunshine, 50% of the population has a vitamin D deficiency?  Now consider what our vitamin D levels would look like seasonally – especially mid-winter, when the last thing you want to do is go outside and expose your skin to the elements.

Inadequate levels of vitamin D are linked to decreased athletic performance, poor insulin sensativity, low testosterone levels, and inflammation.  People with low levels of vitamin D are also at an increased risk for metabolic syndrome.  None of these pathologies appeal to us, so we have a couple of recommendations for you.

First, check with your physician to see if vitamin D supplementation is right for you.  This can be done with a simple blood panel with an additional vitamin D screening (which will be required for your next food challenge).  Second, since it's summer and the weather has been fantastic, get your D the easy way – expose 40% of your skin to direct sunlight for 10 to 20 minutes daily.  This will provide you with adequate levels and improve your sunny glow.  Lastly, if you're stuck in an office chair with no hopes of getting into the sun – you can supplement with a 4,000 – 6,000 IU  dosage daily.

Back squat 5, 5, 5+ reps @ 65%, 75%, 85%
(Please enter your numbers on start page and print out worksheet)

Six rounds, 21 – 18 – 15 – 12 – 9  – 6 for time of:
Deadlift, 185#/120# (35% of 1RM)
Wall ball shots, 20#/14#

Compare to: 100310

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CrossFit Verve is happy to welcome Dom Alexander. 

My name is Domoni Alexander, I was exposed to health and fitness at a young age by my very energetic mother. She taught me that dedicating your life to physical fitness would provide life-long benefits. Through knowledge and passion I strive to share that ambition, motivation, and drive with others. At a young age I participated in sports such as wrestling and softball. In college I took courses in Nutrition, Boxing, Body Conditioning, also multiple courses in Biology.

Before CrossFit, I was an avid Gold’s Gym, 24 hour fitness member. I believed that I knew what it meant to train hard and workout with intensity. Crossfit has redefined working-out for me. I had never experienced anything like it and I immediately fell in love.I have improved in so many areas in regards to my fitness in yet there are still many feats to conquer. Health and fitness is my passion, my love and I put my Crossfit training regime and diet as a high priority in my life.

I believe that success in these areas can only be gained through discipline and hard work. I pride myself in leading by example. By being physically fit you are contributing to the longevity of your life. The benefits can be powerful and will be life changing.Through my training, I would like to motivate and inspire others to value and prioritize a healthy lifestyle through Crossfit’s principles. Through patience, motivation and knowledge, I plan to inspire and hold accountable others to attain their personal fitness goals.

Crossfit Level 1
NFPT Trainer
USA Weight Lifting Sports Performance Coach
Coach Wilkes Olympic Lifting Seminar

10 – 9 – 8… – 2 – 1 reps for time of:

Split jerk, 135#/85#

Wall ball sit-ups, 20#/14#

Ball must bounce once off the ground before being caught and thrown again.

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Allison, visiting us from LowCountry CrossFit in South Carolina. 

Five rounds for time:

40 Double unders

30 Box jumps, 24"/20"

20 Kettlebell swings, 24kg/16kg

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Mindy getting through "Nasty Girls". 

Floor Press 5, 5, 5 reps @ 40%, 50%, 60%
(Please print out your worksheet and bring it in)

Followed by three rounds of:

1:00 Minute pull-ups, :30 second rest
1:00 Minute burpees, :30 second rest
1:00 Minute dumbell thrusters, :30 second rest

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David S. officially known as "Loco-D", completing "Nasty Girls" as Rx'd. 

You've asked for it, well here it is: recipe modifying 101

Because we practice Paleo "real food" and Zone eating in our house hold, some paleo recipes must be altered in order to have a balanced block count.  There are many wonderful Paleo recipes, however many are not near the zone blocks needed.  Below is an example of how I achieve this balance from a paleo recipe.

I change recipes all the time, depending on what blocks I need.  The trick is knowing what blocks you need before you begin.  For instance, I will post here an original paleo mayo recipe and then how I changed it to fit my needs.

Original Paleo Mayonnaise:

Ingredients:

• 1/3 cup olive oil /coconut oil or walnut oil
• 1 raw omega-3 egg
• 1/2 tsp mustard powder
• dash cayenne
• 1 tsp lemon juice

Preparation:

Crack the whole egg into a blender.  Add spices and lemon juice.  Slowly, slowly, slowly add the oil, blending continuously.  Add more oil on the minute every minute (sounds like a WOD, who wrote this), making sure that the oil is all used up by the 5th minute.  This will ensure the mayonnaise is creamy.

Blocks: 1 TBS = 9 fat blocks

Looking at that, I would never be able to make that worth fitting into a zone meal.  So what to do?  Change it!  Here is how I would change this recipe to fit my needs.

Considerations:

What are you using your mayo for?
How much will you need?
Is there fat in any other part of the dish?
Will I want to use this mayo again on another dish this week?

Lets assume I want to make the lovely chicken salad on the fuel page.  In that recipe I need 7.33 blocks of fat from the mayo.  The recipe makes 4, 3 block meals.  I'm going to double that up, cuz I like to have extras in the fridge.  So I'll need 14.66 blocks of fat from the mayo.  There is fat in another part of the dish in the form of almonds, if I choose to I can eliminate or add almonds to adjust the fat needs of the mayo.  I love almonds though, so we'll leave it as is.  I don't want to have to measure out the mayo twice, so I will not make more then the 14.66 blocks.

After you have figured all that out, it's time to start gathering the ingredients.  I don't like the taste of coconut oil in mayo so I'll stick to just olive oil.  I also learned that I prefer yellow mustard (the kind you put on hot dogs) to mustard powder.  Finally, I know that 1tsp of lemon juice just isn't going to be enough so I grab a whole lemon (fresh lemon is key folks).

My new ingredients:

• 1 raw egg (1P)
• 5 tsp olive oil (15 F)
• 3 TBS yellow mustard  
• 1/2 lemon (0.5C)
• dash of cayenne

Prepare in exactly the same way. Total zone blocks is 1P, 15F and 0.5C.  So now what?  All I needed was 14.66 F?  I would (because I'm loco, like David) delete from the recipe 1 oz chicken (1P), 3-5 slivers of almonds (0.33 F) and 0.5C worth of the raisins.  Voila', a perfectly transformed recipe.  Want to come come over for lunch?

"Nasty Girls"

Three rounds for time:

50 Squats

7 Muscle-ups

10 Hang power cleans, 135#/85#

If you are unable to complete muscle-ups, sub three pull-ups and three dips for each muscle-up.  

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Steve Hegarty soaks up some Vitamin D during a pool WOD last year.

Swimming Workshops and WOD's
Hosted by CrossFit Verve at Berkley Pool 
5031 W. 46th Ave.
July 11th & 25th, August 8th & 14th 8am-10am

These workshops are designed to improve your basic swimming technique through a series of skills and drills.  Our goal is to provide you with a skill set to build upon in future swimming WOD's by discussing the basics of the freestyle stroke, including body roll and recovery, breathing techniques, and the flutter kick.  Classes will be held at 8am and 9am and will run around an hour including a CrossFit swimming-based WOD.  Cost is $10 per class ($20 for non-CFV members) and class size will be limited each session. 

If you are unable to swim, are afraid of the water, or have not swam in years, we'd be glad to work with you during a one-on-one personal training session – but unfortunately, this event is not the time.  For these classes, we assume that you are able to swim 25 yards (one lap) without stopping.  All aboard?

Register on MindBody. 

Ten rounds on the 2:00 interval:

100m sprints

Compare to: 100129

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Joei in good DL position – heels, bar in contact with legs, good back, loading the hamstrings.

It’s not the ingredients in the peanut butter we don’t like, it’s the peanuts themselves.When peanuts grow, they can harbor carcinogenic mold called an “aflatoxin“. This goes for conventional and organic peanuts. They longer they sit (during shipping, for example), especially in warm temperatures and high humidity, the more mold grows. And as it’s nearly impossible to buy peanuts “local”, as they are only grown in a few Southern locations, more likely than not that even your organic peanuts are suspect.

The far bigger concern, however,is that peanuts contain lectins which are believed to have inflammatory and atherogenic potential.  Most plants contain lectins, some of which are toxic, inflammatory, or both. Many of these lectins are resistant to cooking and to digestive enzymes, and some have been scientifically shown to have significant GI toxicity in humans. Lectins from grains (especially wheat) and legumes (including peanuts and soybeans) are most commonly associated with aggravation of inflammatory and digestive diseases in the body. (As an aside, dairy from cows fed grain-based diets can also contain these grain-derived lectins.)

Recent research by Dr. Cordain has suggested that these lectins may effectively serve as a “Trojan horse” allowing foreign proteins to invade our natural gut defenses.Cordain reports, “An experiment conducted by Dr. Wang and colleagues and published in the prestigious medical journal Lancet revealed that PNA got into the bloodstream intact in as little 1-4 hours after subjects ate a handful of roasted, salted peanuts.” (Unfortunately, the abstract of this study is not available without a subscription.) The lectins can cause damage well beyond the gut – commonly in joints, brain, and skin of affected individuals. Continued exposure of the gut by these toxins leads to a persistent stimulation of the body’s defense mechanism in a dysfunctional manner, i.e. autoimmune disease. (Allergies fall into that category as well.)

Excerpt from: "The Peanut Manifesto" – Whole9Life.com

Three rounds for time:

Row 500m

12 Front squats, 135#/85#

21 Toes to bar

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Death by lunges and burpees.  

-By Patrick Burke MBS CrossFit

I want to get better at _____.

If you want to get better at something, you have to practice, practice, and practice some more. This is one of those topics that has been said a hundred times already, but could be said a hundred times more and still be under-appreciated. It is the topic of doing your homework in order to see results. We are in a fortunate position, where we get to see a lot of athletes perform a lot of different exercises.  One thing we know for sure,  if you want to get better at _____________, you are going to have to do more of it. Our experience has shown us that those who are patient and persistent will be rewarded.

For movements that you have already achieved, but are aiming to master, decrease the weight/intensity and focus on the technique. But, whatever you do, spend more time on it! For movements that you have not yet accomplished, spend more time in the position that you want to achieve. For example, if you want that first muscle up, you could go attempt after attempt until your head turns blue (bad idea), or you could work on support position, the low dip, and incline muscle up rows. But whatever you do, spend more time in that position. The pullup, spend time above the bar. The handstand pushups, spend time upside down. The list goes on.

The point of this post is to restate what we already have learned from CrossFit: if it were easy, everyone would be doing it. It is not easy. It does take work. But, every second of work is worth the reward when you accomplish that first. Next time you finish the workout, head over the wall and do a couple handstands, or hit the rings and work on your false grip, or work like it's a make lift in your air squat. Trust us, it will be worth it.

Deadlift 5, 5, 5 reps @ 40%, 50%, 60%
(Please print out your worksheet and bring it in)

Followed by five rounds for time of:

50' Overhead walking lunges, 45#
21 Burpees 

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4:30pm class getting their row on in the warm spring air.

World-Class Fitness in 100 Words – by Coach Greg Glassman:

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar.  Keep intake to levels that will support exercise but not body fat.

Practice and train major lifts: deadlift, clean, squat, presses, C&J, and snatch.  Similarly, master the basics of gymnastics: pull-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds.  Bike, run, swim, row, etc, hard and fast.

Five or six days per week mix these elements in as many combinations and patterns as creativity will allow.  Routine is the enemy.  Keep workouts short and intense.

Regularly learn and play new sports.   

We've post this this before and will again because these words define what we do. 

"Fight Gone Bad"

In this workout you move from each of five stations after a minute, for a total of three rounds.   This is a five minute round from which a one minute break is allowed before repeating.  The stations are:

Wall ball, 20#/14#

Sumo deadlift high pull, 75#/55#

Box jumps, 20"

Push press, 75#/55#

Row (calories)

The clock does not stop or reset between exercises.  On the call of "rotate", the athletes immediately move to the next station for a good score.  One point is given for each rep, except on the rower, where a point is given for each calorie.

Compare to January 30, 2010

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Check out that triple extension!