Join the Verve Health & Fitness/CrossFit Rosslyn family for a special (and spooky) Halloween Partner WOD!
This is a free workout, so be sure to bring your family and friends to come and WOD with us! Stick around after the workout to enjoy a potluck with everybody! Please call us at 703.465.8100 or email us at info@vervehealthandfitness.com to RSVP!
Starting immediately we will be adding three more Open Gym/Pure Strength classes to our schedule! These classes are open to anyone who wants to work on improving a certain skill, completing their own workout, or wanting to do the WOD and Strength Training program for the day!
New schedule is as follows.
Tuesdays 11:30-12:30 PM
Thursdays 11:30-12:30 PM
Saturdays 11:15 AM-12:15 PM
You can register online at crossfitrosslyn.com, or just show up! Keep in mind, we are only allowing 15 people max at a time. All classes are counted as a regular class. Individual rates apply. First come, first served!
If you have any further questions about our classes, please contact mm@vervehealthandfitness.com
Check out our NEW Verve Health & Fitness and CrossFit Rosslyn apparel!
$20 for T-Shirts
$30 for Jacket
Available in Small, Medium, Large and X-Large in certain shirts.
(Female items pictured on the left, Male items pictured on the right)
If you are interested in purchasing one of the items listed below, stop by our gym and pick one up!
Purchase one today! These are selling fast!
What are electrolytes and why are they so important?
Electrolytes are defined as the minerals in blood and other fluids that carry an electrical charge. The body needs electrolytes for the electrical properties used to control fluid balance between various systems in the body, including tissues, nerves and muscles. In short, electrolytes are needed for a healthy functioning body!
Some electrolytes include sodium, potassium, magnesium and phosphate.
Sodium is one electrolyte that is lost in high concentrations in sweat. The other electrolytes are lost in lower concentrations in other various ways. Dehydration and heat stroke can be made worse when these minerals are depleted. It is important to replenish electrolytes, especially after an intense workout session.
One of the most common ways to do so is to consume sport drinks that contain these essential minerals. However, it is not recommended to consume these drinks if you are not actively exercising on that day. Beware, some sport drink products may contain harmful chemicals and colored dyes. Also, these do contain a lot of sodium which can become harmful for anyone not performing intense activities, or anyone who already consumes a lot of sodium.
The best way to obtain electrolytes are by consuming healthy foods that contain these minerals. For example, bananas and spinach contain potassium, avocados and nuts contain magnesium, and almost all canned goods, breads, and meats contain sodium. Just be careful of how much you indulge!
We are extending our FREE Yoga and Zumba Classes for July!
Yoga - Monday's 6-7 PM
Zumba - Wednesday's 6-7 PM (No class on July 4th)
Martial Arts - Free first class only!
Don't miss this great opportunity to have fun all while reaching your fitness goals!
What really is the difference between static and dynamic stretching?
The National Academy of Sports Medicine (NASM) defines dynamic stretching as a multiplanar extensibility with optimal neuromuscular control through a full range of motion. Simply put, dynamic stretching is a more active form of stretching, that incorporates movement throughout. An example of dynamic stretching is walking quad stretches demonstrated below.
Static stretching is defined as elongating a muscle without any movement, in a challenging yet comfortable position. Static stretching can be done with no assistance, or with assistance like a wall or objects to help deepen a stretch. An example is demonstrated below.
Which is More Beneficial?
The short answer is that they both are! The nature in which you use either one, depends on what type of activity you will be doing.
Multiple studies have shown that if you are doing a more intense activity, like participating in a sport, dynamic stretching has been shown to be more beneficial before a work out. This is because the combination of slight movement increases the heart rate, which creates more blood flow to the muscles. Incorporated with a stretch really increases the extensibility of muscles and encourages smooth moving joints, creating more spring in your overall movement.
Studies have also shown that static stretching after working out can help decrease the chances of injury by improving your flexibility. Another reason why stretching after a workout is beneficial, is that it helps decreases the intensity of soreness you might experience the day of or days after a workout.
However, there are plenty more benefits of static stretching and dynamic stretching! So make sure that you spend more time stretching!
All regular scheduled classes on Wednesday, July 4th will be cancelled for Independence Day. However, we will have a 9-10 AM WOD scheduled for everyone to enjoy.
We hope you have a wonderful July 4th!
All yoga and Zumba classes are free for the month of June. Members and non-members are welcome. Come check it out!
Wednesdays - 6PM
Mondays - 7PM
Thursdays - 7PM
Flexibility is an integral part of exercise and reaching exercise goals. It helps to correct any muscle imbalances, increase joint range of motion, decrease muscle soreness, relieve joint stress, improve muscle extension, and maintain overall muscle function. Self-Myofascial Release is a form of flexibility that assists muscle down to the neurons and muscle fibers.
SMR can be done with a variety of tools; Including the foam roller, lacrosse ball, medicine balls, handheld rollers and other assisted devices.
The idea behind SMR is to completely calm the muscle fibers. Quickly doing so will only excite the fibers. So find the tender spot, apply pressure and slowly roll.
For more information, Check out this blog from the National Academy of Sports Medicine.
We are constantly looking for ways to improve your experience! Send all comments and feedback to info@vervehealthandfitness.com.
Click here to sign-up for your complimentary class! If you have any questions or need help with class signup, email us at info@vervehealthandfitness.com
