“The Borg”
800m Run

Then, 50-40-30-20-10
Assault bike calories
Rower calories

800m run

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Community.

Every weekend I work a Level 1 seminar and I give the opening lecture “What is CrossFit?”, I start by asking a simple question to the participants. . . what is CrossFit? When someone asks you “what is CrossFit?”, what do you tell them? I get a variety of answers, but there is a universal answer I hear every weekend, and it has to do with the community. 

“It’s family.”

“It’s a community of like minded people.”

“It is some of the best friends I’ve ever met.”

CrossFit is unique and unlike any other because of its community. It’s a community within the four walls of the gym and it’s a community worldwide. We rally for fallen soldiers and Law Enforcement Officers. We donate to  help those battling cancer, life threatening illnesses and injuries. We workout for a greater purpose, to bring awareness, and foster that sense of community involvement. It is because of the community of CrossFit that today’s workout is “Borg”.

Kevin Borg does not go to Verve, in fact he does not even live in Colorado. Kevin lives in Arizona and goes to CrossFit Incendia. In the early hours of Tuesday morning April 16, after several days of not quite feeling right, Kevin drove himself to the emergency room. Doctors explained that his organs, especially his heart and lungs, were shutting down. He was at 22% heart function. Kevin had to be placed in a medically induced coma to attempt to save his life. Thankfully he has been surrounded by family and friends who have been praying and fighting hard to uplift Kevin, doing their part to support his healing. He has been improving for the last few days, and as of April 24th he has 60% heart function, and has had the machine that was circulating his blood removed. He is making great progress. Let’s help bring him the rest of the way! My brother happens to be friends with Kevin and asked that we do what CrossFit does best, show our support by breaking a sweat. The workout “Borg” was written by Kevin’s gym in his honor, and it was simply asked that we add it to our programming as a show of support for Kevin and his family.

You do not have to know Kevin to know the idea behind a workout like “Borg”. It is a longer workout, meaning that it provides an opportunity to think about life and just how precious and unpredictable it is. We can work hard and take a moment to appreciate that we have the ability to work this hard, while others are fighting bigger battles. 

So today please put Kevin Borg and his family in your thoughts as you chip away at “The Borg”. 

Every 2:30 x 7 rounds:
2 Back squat

Then, Tabata x 6 rounds:
:20 Air squat
:10 Rest
:20 Plank hold
:10 Rest
:20 Superman hold
:10 Rest

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On the 4 minute clock x 3 rounds:
50 Double unders
20 GHD sit-ups
10 Power snatch, 135#(95#)

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Deadlift
1-10-1-10-1-10

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Verve’s own coach Danielle is now a Level 2 coach!!

What does that even mean? Well, CrossFit has levels of credentials. Before someone can begin coaching CrossFit classes they first have to obtain their Level 1 certificate. This requires attending a two day course where the CrossFit methodology is broken down and explained thoroughly. From what the actual definition of CrossFit is, to why do we do CrossFit, and how can we implement it accordingly so it can be enjoyed by anyone and everyone that walks through the door. There is a written test at the end of the course that one must also pass. 

Like any credential there is a requirement of upkeep. It expires 5 years after it is obtained. At that time someone can retake their Level 1 or they can choose to attend a Level 2 certificate course. This course is much different. Instead of sitting in a class learning about the CrossFit methodology, participants are put on the spot and asked to actually coach their peers. While they coach, a member of CrossFit HQ training staff is watching and evaluating. Participants will be given feedback on their coaching. And to be clear, it may not always be good feedback. In order for us to learn, we will have to be told what we may be doing wrong, but it also comes with ideas and tools to help make it better. 

I personally think the Level 2 course is the coolest thing a trainer can sign up for. Not because it gives them a higher credential but because of this feedback process. Let me put it to you with the perspective of Danielle, someone we know and love. Well, she loves you Verve. She loves you enough that she decided to take a whole weekend and put any ego, and possible feeling of doubt or self consciousness aside, to make herself a better trainer for you. She drove to a gym with 19 other trainers, I would guess all of which she did not know. She sat and waited her turn to put her coaching skills on display in front of these strangers. When it was her turn, while she coached, an HQ staff member stood off to the side and made notes. While she coached, someone else was critiquing her every move. And when she was done, she sat and listened to this person talk with her about how she did.  I would bet she wrote some stuff down, and I would place even bigger bet that she looks forward to using some of that feedback to help train you. The weekend is also capped off with a test. . . a hard test. 

I think the Level 2 course is the biggest testament to how much a trainer cares to be the best trainer they can be. Danielle got her results back and we are so excited she passed. But mostly we are excited to went. We are excited that she chose to take this next step in her coaching journey. Verve members, you have some awesome people coaching you every day. Congratulations Danielle!!

3 Rounds for time:
50 Air squats
50 Ab-mat sit-up
25 Pull-ups
25 Box jumps, 24″(20″)

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Working in teams of 2, as many rounds and reps as possible in 20 minutes of:
15 KB swing, 70#(53#)
15 Burpees

Pre WOD handstand walking practice

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LOW CARB CHOCOLATE CHIP COOKIES

Ingredients

• 1/4 cup Lakanto Gold Sweetener (The BEST no after taste sweetener ever!!) Use Code MELISSA20 at checkout to save!
• 1 teaspoon baking powder
• 1/2 teaspoon baking soda
• 1/4 teaspoon salt
• 4 tablespoons butter, melted
• 2 teaspoons vanilla extract
• 1 large egg, beaten
• 2 cups blanched almond flour
• 1/2 cup sugar free chocolate chips

*To make keto friendly simply skip the sugar free chocolate chips, they have artificial sweetener. Use 80% cacao chocolate chunks instead.

Instructions

• Preheat the oven to 325º.
• In a large bowl with electric mixer, beat egg, butter, sugar substitute and vanilla until creamy.
• Mix in dry ingredients.
• Spoon onto baking mat or cookie sheet.
• Bake for 12-15 minutes or until golden brown and set.
• Move to cooling rack to cool.

Take 20 minutes to establish a 1RM:
Squat clean & split jerk

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As many rounds and reps as possible in 40 minutes of:
400m Run
3 Rope climbs
400m Run
15 Hand release push-ups

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On the 3 minute clock x 5 rounds:
12(8) Calories on assault bike

Rest 5 minutes

On the 3 minute clock x 5 rounds:
150(100) meters on rower

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Every :90 x 10 rounds:
1 Hang power clean + 1 hang squat clean

Then, take 15 minutes to work up to a heavy single front squat

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