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Happy Monday Team!

Check out updated PR’s from last week’s max-out programming!

Congratulations folks! Get ready for the next programming cycle.


Don’t forget to request your own “CFR Personal Record Tracker!” All you need is a Google account and we can share a personalized PR Tracker to you via Google Sheets. It is simple and accessible on your smartphone wherever you go (through the mobile Google Sheets app).

To have it shared with your Google account just email Brittany Garner bg@vervehealthandfitness.com or Matt Lightfoot, mattl@vervehealthandfitness.com and we will be happy to send it over! You can ask any of the trainers in person too.

Check out December’s CrossFit Foundations schedule! Foundations classes take place every Wednesday and Friday @ 6:00pm. These classes are a great way for both beginners to learn the basics and for the seasoned CrossFitter to help refresh and perfect their skills!

And remember: these classes come free with any CrossFit Rosslyn *month-to-month or *6-month term membership. They will not go against your class count! This makes it even easier to keep our athlete’s skills consistent and safe.

marathon running

  1. You can do a couch to marathon in 3-4 months.

Any serious fitness professional will tell you this is not advisable. Any marathon plan that is designed for around four months is for runners who have been putting in about 20 miles of running a week for the past year. Moreover, a foundation of stable muscles should be built before you take on this endeavor safely. You may have seen friends do marathons recently, but that does not mean it is a healthy thing to do. I have seen numerous people win the battle of finishing a marathon, only to have muscle and joint pain for the next year because they were unprepared for distance.

  1. Lifting weights two to three hours a week will make you “too” bulky.

I have had multiple individuals come into Verve, and on day one of their Personal or CrossFit training, comment that they “do not want to get too bulky.” Whatever the individual’s definition of “too bulky” is, I am fairly sure it will not happen. This misconception is exacerbated by all of the images on TV, in magazines, on the internet, etc, of fit athletes gaining fame for their physique or athletic achievements. Gaining large amounts of muscle takes a lot of work and does not happen by accident. The many images you likely see are of people who lift heavy weights for two hours at least three days a week, have been for many years, and consume way more calories than the average person. They are most likely constantly sore and are purposefully seeking the physical adaptations that come with intense strength training. I must emphasize – it does not happen by accident. It also does not happen overnight. It is something that happens gradually over many years. and by the time it happens, you will be so happy with how strong and capable you are, that you won’t mind.

  1. (In the same vein as the above advice) Eating until you’re full, three times a day, is enough to gain muscle mass for a “hard gainer.”

One of the questions I received while doing a fitness expert phone bank for ABC7 was how to increase one’s muscle mass. It is a question that is often asked to people in the fitness industry. To gain weight you have to eat a lot and lift a lot. The term used for those who try to gain muscle mass but cannot seem to is “hard gainer.” Typically, the hard gainers underestimate how much they actually need to eat to put on mass. The answer to how much food someone who is struggling to gain weight is: more calories than what you are eating. In many cases, it can be a thousand more calories per day. The reason this advice is in the same vein as #2 is because of the effort it can take. You may have to feel full all day long, and eat when you are still full from your previous meal. Eating a lot of food is expensive as well, so sacrifices may need to be made. If it is your goal, it is doable. Just remember that like marathon training, know that it is tough, and do not pursue it lightly.

The above misconceptions are a few of the most common I see as a fitness professional. The principle that links them all is: fitness goals take effort, time, and most of all consistency. Keep that idea in mind and you are well on your way to making your goals as well. Always set short-term goals to help you stay motivated for the long term ones i.e. a marathon. Keep up the good work and, if you have questions, please feel free to ask us at Verve Health & Fitness anytime.

 

cfr-2016-holiday-throwdown-flyer-created-111416Join us on Saturday, December 10th for our first holiday fitness competition!
This is a fun and friendly event where EVERYONE is encouraged to participate!

  • The first workout starts at 8:30am! The event is set to run until 12:30pm.
  • This is a partner workout. 2 person teams of 2 Males, 2 Females or Male + Female.
  • FREE for members; $5 for non-members.
  • Spectators are welcome! There will be a fun event held for children as well!
  • Prizes will be given out to 1st, 2nd, and 3rd place winners!

To register you and your workout buddy, email us at info@vervehealthandfitness.com!

Check out November’s CrossFit Foundations schedule! Foundations classes take place every Wednesday and Friday @ 6:00pm. These classes are a great way for both beginners to learn the basics and for the seasoned CrossFitter to help refresh and perfect their skills!

And remember: these classes come free with any CrossFit Rosslyn *month-to-month or *6-month term membership. They will not go against your class count! This makes it even easier to keep our athlete’s skills consistent and safe.

shutterstock288703127

Your spin classes are tightening your hip flexors! If you work all day sitting at a desk, your hip flexors are being shortened. Sitting during your workout time will only shorten them more. (I know my first paragraph is supposed to lead into the rest of the article, but I’m changing things up. Pretend the title is my introduction and thesis. I just want to say what I want to say sooner. Now BACK TO SPINNERS) If you spin during your lunch break, or before work, you’ve added an extra hour of sitting to your day. Your hip flexors will get even tighter, resulting in hip impingements, low back stiffness, etc. Don’t actually stop spinning, but figure out a way to lengthen them! I know you think may think spin is fun, and it is good cardio, but you, and everyone else that works out, needs to think about the way they are working out in a more complete manner.

Sorry to my cyclists for mentioning you first. You’re not the only ones I am addressing. It was more of an easy example of my larger point. Everyone needs to look for gaps in their training program and fill those gaps.

If someone loves cardio, you have to find a way to lift a couple times a week. Lifting strengthens your core, improves bone density, can correct muscular imbalances, and make you faster! Do not overlook this much important aspect. Add it to your routine.

If you are a titan of lifting, you must know that cardio has to be done. The more efficient your heart pumps, the better it is able to regulate your body back to its normal state after a lifting session. This means a faster recovery time, which means more lifting, and more gains baby! And what is life without gains?… (and Instagram likes on those big lifts.)

To my yogis who only do yoga, you probably know what I am going to say judging by my earlier comments. If you weight train, your poses will get way stronger and more stable. I know you are working hard to improve those poses and endurance in them. You won’t lose any flexibility either. The loss of flexibility comes when someone never puts their body through a full range of motion. Try lifting something heavy twice a week for three months, and you’ll see improvements in your practice. Your joints will thank you as well.

I do know you think you have found the perfect and fun “workout” for you – whether that be, yoga, spinning, lifting, running, etc. This is fair. Most people will gravitate to one endeavor more than others. The only way your workouts will be sustainable, however, is by figuring out ways to include all of the above elements into your routine. It will prevent injuries, while also making you better at what you love. Preventing injuries also means being able to do more of your favorite workouts by not experiencing setbacks! Sounds ideal, right?

Let’s go out and make our bodies complete and injury-free!


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Today’s WOD

  • Wednesday, 6/28/17

    WOD Push Press 1-1-1-1-1-1 then 1+ at 60% of last set of 1 *+ = max reps that you can manage with that weight. (Leave one or two in the chamber. Not until failure!) “Diane” 21-15-9 reps for time Deadlift (Rx:225#/155#, L2:185#/135#, L3: 135#/95#) Handstand Push-Ups (L2: w/pad, L3: DB Strict Press)
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