4 Rounds for time of:
Run 400 Meters
5 Strict pull ups
10 Push ups
30 Double unders

Post times to comments and BTWB

As many reps as possible in 5 minutes of:
7 Thrusters 95#(65#)
7 Pull ups
Rest 2 minutes
As many reps as possible in 5 minutes of:
6 Hang power snatch 95#(65#)
6 Bar facing burpees
Rest 2 minutes
As many reps as possible in 5
5 Deadlifts 185#(125#)
5 Handstand push ups

Post results to comments or BTWB

VERVE ATHLETE BUSINESS SPOTLIGHT – JESS GREEN with PET WANTS!!

SOOOOO many members at Verve have dogs and we LOVE them!!  We also want to keep our puparonies’ diet as healthy as ours (or healthier).  Jess can help us with that.  She helps run a company that delivers high quality dog food.  Please read about the Pet Wants below AND check out the website here

Does your pet have allergies? Overeat? Excessively shed? Chew their paws? Act totally fine?

Pet Wants Denver is a fresh alternative to the thousands of mass-produced and store-bought brands. Pet Wants is slow-cooked fresh every month in small batches and then delivered for FREE right to your Denver door.

Rather than cooking at temperatures upwards of 400 degrees like most mass production companies, we slowly cook our food in small batches to guarantee optimal nutrient density. The food is made every month, fresh, so it is not sitting in distribution and in retail for 6 months up to 2 years before it reaches the dog or cat’s bowl…

From healthy pets to pets with severe allergies, skin issues, GI issues, etc., this food is great for them all.

Did I mention FREE delivery?

Reach out to Jess at 303-818-1014 (calls or texts welcome) to chat about your pup or kitty’s needs or hop online to our website Petwantsdenver.com to check out the goodies and request a free sample.

Fresh food and high-quality ingredients make ALL the difference for your beloved fur family members.

VERVE UPDATES

• The rafting trip scheduled for this Sunday is cancelled, but keep an eye out for other fun events coming up!

As many rounds as possible in 12 minutes of:
200 Meter run
10 Hang dumbbell power cleans 40#(25#)
10 GHD sit ups
Rest 5 minutes

Then, as a class:
As many calories as possible on the assault bikes in 5 minutes
*Have to switch every 10 calories

Post rounds and reps to comments and BTWB

What is the CrossFit Level 1 Certificate Course?

I’m certain many of you take notice when Verve closes it’s doors during the occasional weekend to “host a seminar”. However I’m certain many of you may not fully know what exactly is going down at Verve on those days. Most often Verve is hosting the CrossFit Level 1 Certificate Course (the next one will be September 2nd-3rd). 

The Level 1 Certificate Course is an introduction to CrossFit’s methodology and foundational movements. The course includes classroom instruction on these topics, as well as hands-on small-group training for the movements. These group sessions are conducted under low intensity with a focus on improving mechanics. Students’ movements are observed and corrected, and they engage in dialogue concerning effective coaching techniques. Large group CrossFit workouts are conducted as an example of bridging the gap from theory to practice. These workouts provide examples of how to:

• Conduct a class.
• Hold a standard of effective technique at high intensity.
• Achieve relative high levels of intensity for each individual.
• Scale for any ability level.

The Level 1 provides introductory education on the fundamental principles and movements of CrossFit. It is structured to meet two goals: 1) Provide attendees the knowledge to better use CrossFit methods for themselves; and 2) Provide attendees an initial and foundational education to begin training others using CrossFit.

The Level 1 Certificate Course teaches participants to:

1)Define the core concepts of the CrossFit program.
2)Identify the primary points of performance of the foundational movements.
3)Perform the foundational movements safely and identify when they have a committed a form error.
4)Identify correct movement when training others.
5)Identify unsound movement and apply appropriate correction toward improved movement.
6)Apply the CrossFit program safely and effectively while gaining the experience necessary to develop competency in training others using CrossFit methods.

There are no prerequisites to take this course. We joke often about this but many of us drink the CrossFit Kool-Aid and become instantly addicted. We yearn to know more about CrossFit. The CrossFit Level 1 Certificate Course is the method behind the madness. It answers the questions and provides the science. The course also include a nutrition lecture. The cost of the course is $1,000, which is quite a chunk of change, we know. Verve is also fortunate for some, but not all, of the seminars to be given scholarship spots. We share these scholarship spots with Verve athletes. It is a way for us to give back to you. By arming you with this knowledge we find it simply makes our CrossFit community that much stronger. To be eligible for a scholarship spot is quite simple:

1)Be a current/ active member of Verve.
2)Answer 2 questions in essay form and email them to myself (courtney@crossfitverve.com) and Eric (eric@crossfitverve.com):

• Why do you want to take the Level 1 Seminar?
• What do you plan to do with your Level 1 once you have it?

Sending us an email with your answers and expressed interest does not guarantee a scholarship spot. Eric and I choose the spots based on the needs of Verve, it is not based on seniority or time as a member of Verve.

As I mentioned earlier, Verve is hosting a Level 1 course in September. There are no scholarships spots available for this seminar. We do not know when the next seminar will be after that or if we will have scholarship spots available at that time. If you send a letter now we will simply add it to our files and it will be read for consideration when there are available spots. ***If you have sent us an email in the past, now might be a time to refresh your interest, as it’s been quite a while since we’ve hosted one and those emails are about a year old. It will help us to have a new email to reference. 

You don’t have to wait on us. If you are truly interested in attending the seminar you can click here and get registered. I have not yet met a person that has walked away from the weekend thinking it wasn’t worth it. If you have taken the Level 1, please feel free to share some of your experiences in the comments, including if you didn’t think it was worth it, help others make an informed decision. 

For time:
10 Cleans 135#(95#)
2 Muscle ups
8 Cleans 155#(105#)
4 Muscle ups
6 Cleans 185#(125#)
6 Muscle ups
4 Cleans 205#(135#)
8 Muscle ups
2 Cleans 225#(155#)
10 Muscle ups

Post times to comments and BTWB

Reebok’s Box Crawl is underway, and one of their stops will be at Verve. Tomorrow morning Reebok will be arriving early and they are bringing the new Nano 7 Weave for Verve members to try out.

4 Rounds for time:
5 Strict pull-ups
10 Strict toes to bar
100′ Walking lunge
200m Run

Post times to comments and BTWB

With a 10 minute clock:
Run 1 mile
As many calories on the rower in remaining time
Rest 2 minutes

With a 6 minute clock:
Run 800m
As many calories on the rower in remaining time
Rest 2 minutes

With a 4 minute clock:
Run 400m
As many calories on the rower in remaining time

Post times and calories to comments and BTWB

How to be one with the rope. Kinda, sorta By Courtney Shepherd, but mostly By Duane Waits of WOD Talk

Who’s got two thumbs and wants double unders? Everyone. If you already have double unders, we get it, you’re cool. . . but not as cool as Trevor Norris who holds the world record for double unders in 1 minute at 169. So let’s just say we all have room to improve. . . unless we are Trevor Norris.

Some of you have heard me mention in class the importance of being able to control your rope, go from single to double and back to single. Learning to control your rope is one of several steps described by Duane Waits in his article “Double Under Jump Rope Training – Success in 5 Easy Steps”. So see, sometimes I know what I’m talking about. While he does not mention this in his article, I think it’s also important, if you truly want to get double unders or get better at the double unders you have, to get your own rope.It’s not my goal to send anyone out into the world and drop a ton of money on all kinds of CrossFit goodies but I think everyone can benefit from dropping $20-$30 on their own jump rope. Once the rope is fitted to the person, it makes it that much easier to work consistently on double unders. And consistent practice is the name of the game when double unders are concerned. Be Tea Dubs, when you make said purchase. . . please for the love of all that is holy, put your name on it!! In a crazy scheme to make money, Rogue/ JumpNRope/ RX Rope, all made more than 1 jump rope.

Here are all of the tips recommended for training the double under:

1) Choose a Rope

This is the most important element in this exercise. Ropes come in many different colors, lengths, weights, materials, and levels of thickness. I recommend a thinner or slightly weighted rope to facilitate a quicker moving rope. This skill is about speed and control. The rope needs to be at a length that is comfortable for you.

The jump rope handles should go past your waist about 3 – 6 inches when you stand on the rope with both feet about shoulder width apart. You will be able to compensate for the length by moving your arms closer or further away from your body when you start jumping.

2) Learn to control the Jump Rope

This is key because you have to learn to jump the rope and not let the rope jump you. Develop a fast-moving rope with single unders, and with practice you will develop the ability to speed the rope up and slow it down. If you can get control of the rope, controlling your jump becomes easy. Naturally, regardless of your level of coordination you should feel your timing becoming better and better to where it becomes muscle memory.

3) Attempt your first Double Under

Once you have adequate control of the rope, where you can actively control the speed of the rope without stopping, then you are ready to attempt your first double under. Take 3 – 5 single jumps first then with a quick strong wiping motion of your wrist, speed the rope up and jump about 2 – 3 inches higher to have enough clearance as the rope goes under your feet 2 times. Your jump should be as relaxed as possible. If you find yourself expending a large amount of energy to successfully execute one double under, then some more fine tuning needs to take place. Efficiency in movement is the key to your success.

4) Develop a Rhythm

Once you can execute one double under successfully it is time to start stringing 5 – 10 – 15 jumps together in a row. Start developing your natural jump rope rhythm. For example, use a rhythm of 3 single jumps to every 1 double under. Doing so will allow you to reset mentally as you prepare for the next attempt. Experiment with a few different jumping patterns and as you continue to practice, as you get better start taking away the single jumps until you are only doing the double unders.

5) Adjust and Refine to develop consistency

Based on your coordination level developing the double under jump rope skill will vary. The key is to continue to make small adjustments as you continue to practice. Just like learning to ride a bike or drive a car you must develop a feel for the double under jump rope skill. A comfortable, controlled and relaxed jump is what you are searching for. Once your skill level improves experiment with different speeds by slowing the rope down and speeding the rope up. Remember the better you can control the rope the easier it is to jump the rope. Practice until it becomes muscle memory. When you can make 20 in a row look easy you have made it to the top of the double under mountain.

Troubleshooting: 4 common problems addressed
1) I have trouble controlling the rope.

Try using more wrist and less arms. Try adjusting your grip on the handles (i.e. move hands closer to the rope). Try extending your arms out further from your body. Try a rope made out of a different material. Experiment with different rope lengths.

2) The rope keeps hitting the front of my toes when I try to jump.

Try raising your knees higher when you jump until you get better control of the rope speed. Try raising your toes up as you jump.

3) When I attempt a double under I land hard and start falling backward.

Try jumping higher using mostly ankles and your calf muscles. Lean slightly forward as you jump to counter act your tendency to fall backward.

4) I can only get about 3 – 5 in a row before I mess up, what is my problem?

You must relax and increase your concentration level. We are not perfect beings so you must pay close attention and continually making small (micro) adjustments to keep your rhythm steady. Your mind and body must be in sync in order to roll off 50 – 75 double unders in a row.

Click here for full article.

As many rounds as possible in 12 minutes of:
3 Muscle-ups
10 Russian KB swing 32kg(24kg)
20 Anchored ab-mat sit-up

Post rounds and reps to comments and BTWB

In teams of two complete the following:
100 Calories on assault bike
100 Burpees
1 Mile run, alternating 400m
100 Calories on rower
10 x 60′ Prowler push

Post times to comments and BTWB

Ladies and gentlemen,

Today we workout for something bigger than us. Today we workout in support of CellCycle, the organization created to raise awareness and support for people like Maddie, a survivor of leukemia. Today we invite anyone and everyone to stop by Verve and enjoy a workout. While you are at Verve today, we encourage you to donate to CellCycle and help the fight against cancer. Here is Maddie’s story:

“In her short five years, she has endured more medical treatment than someone should endure in their whole life, however, her strength and courage have become an inspiration for our family, friends, and the community at large.

After three months of repeated fevers, joint pain, and numerous trips to the doctors, Madison was diagnosed with Acute Lymphoblastic Leukemia in March 2014. She has been in treatment at Rocky Mountain Children’s Hospital for the last two years and is currently in remission.

Luckily for Madison we believe the hardest is behind us. The intensive chemotherapy, the loss of hair, and the long hospital stays are all hopefully things of the past. Madison continues ongoing treatment in her maintenance phase with monthly visits to the hospital for chemotherapy and daily chemotherapy pills. Her spirit and energy shine through! She is a normal and healthy five-year-old girl and her bravery and strength regardless of what she’s going through is an inspiration to us all.

Madison loves riding her bike, swimming, skiing, playing with her little sister Olivia, art, drawing, writing, and reading.  She is currently in Kindergarten at International School of Denver.”

You can read more about Maddie, others like Maddie, and CellCycle by clicking here. We thank you in advance for being a part of today. 

As many rounds as possible in 15 minutes of:
30 Squats
20 Handstand push-ups
10 Deadlift, 225#(155#)

Post rounds and reps to comments and BTWB

Body Positivity Has A Limit – Your Health By Shadow CrossFit

When Body Positivity Becomes a Risk

            Social media, the hierarchy of societal opinion. Whether we like it or not, social media channels such as Facebook or Instagram play a heavy hand on what we as a society see as “acceptable” or “normal.” They help us, or deceive us, into structuring our opinions on various topics.

            One such topic as of late revolves around body positivity. An ideology of which has nothing but fantastic intentions. Be who you are, accept who you are, and love who you are no matter what you look like or how you appear to other people – “love thyself” if you will. It’s hard to argue with that concept, isn’t it? Yet, that’s exactly what I’m about to do.

            I’m about to say that body positivity has a limit, and can in fact be harmful to your health. This last sentence likely has some of those reading this blog writhing in fury at how a fitness professional could say such a thing. How I’m being rash or demeaning. But to those of you who do believe that, please make it to the end before bringing out the pitchforks and setting fire to the windmill (cue “Frankenstein” music).

You see, while body positivity has every bit of a good intention, it could also cause someone to be stuck inside a habitual lifestyle that may or may not be harmful to their long-term health. So for the sake of this blog, and keeping things fluid, we will target two specific aspects of body positivity where a line can be drawn; overweight/obesity and abnormally underweight (think anorexia).

            While accepting and loving who you are is excellent, doing so in a way that leads to ignorance of your health is not. Obesity for example has a laundry list of negative health risks such as[i];

•    High blood pressure, coronary heart disease, and stroke.

•    Type 2 diabetes, poor cholesterol.

•    Osteoarthritis (cartilage & bone begin to breakdown in your body), general body pain, and difficulty moving.

•    Sleep apnea, breathing problems, and general lower quality of life.

•    Higher risks for certain forms of cancer.

            On the other side of the spectrum lies those individuals who are dangerously underweight. This could be due to something complex such as anorexia or simply underfeeding yourself. Either way, some of the health risks for severely underweight individuals include[ii]:

•    Kidney problems.

•    Anemia and various forms of heart complications.

•    Hormonal imbalances causing the absence of a period (females) or low testosterone (males).

•    Bone loss, osteoporosis, and lean tissue loss (muscle).

•    General feelings of fatigue, dizziness, or potential fainting.

            Whether someone is obese or severely underweight, the potential health risks are clearly understood – and they aren’t good. Risking your well-being for the sake of overwhelming body positivity is a risky game. How far is too far? As health professionals, it is our job to draw the line when it becomes clear that new social norms are overriding safety and health.

            This isn’t to say that you can’t both have body positivity and health awareness. The two aren’t exclusive clubs. I can both love who I am and realize that in order to live a healthier, longer life I need to make a lifestyle change. And this isn’t “fat shaming,” or “skinny shaming,” or “shaming” of any kind. It isn’t meant to sound demeaning, or tell you that you shouldn’t be proud of who you are. But it is to say that you should care about your health just as much as you care about being proud to be you. I want you to love who you are, and I want to see that love for decades to come.

            So please: love yourself, but don’t allow that love to cause you to overlook your well-being. Know when it is ok to say, “I need to change.”

3 Rounds for time:
15 Bar facing burpees
15 Shoulder to overhead, 135#(95#)

Post times to comments and BTWB

Folks, 

This Sunday Verve is excited to show some love and support to Frank Moore and his non profit company CellCycle. Frank founded CellCycle last year when his 6 year old niece was diagnosed with childhood leukemia. To raise donations and support for this company, last year Frank rode his bike 200 miles across Switzerland over 4 days, climbing a little over 20,000 vertical feet through the Alps. 

In this, it’s sophomore year, Frank and CellCycle continue to work hard to raise funds and support, with 100% of the money raised going directly to individuals affected by blood cancer.

“Patient’s with blood cancer (or leukemia and lymphoma) are important to me for a few reasons. Foremost, a member of my family was diagnosed with leukemia a little less than a year ago. And not just any member of our family, but one of the youngest members of our family. My brother’s daughter Etta, our niece, was diagnosed on December 23^rd 2015 with Acute Lymphoblastic Leukemia (B-ALL) at 6 years old. I struggled finding ways to be useful during this time given my brother, his wife and their 2 children live in Portland Oregon. It took some time, but I came to realize there is so much that can be done to help this community and patient’s and their families are often too busy with treatment to fundraise in earnest for this cause. Furthermore as a medical doctor who specializes blood cancer, I had diagnosed this same disease 100 times before it became personal and this has changed me forever. I am not happy that a family member has life-threatening illness, but I am not going to miss the lessons it will teach.”

This Sunday will be an opportunity to join Frank in his cause. We are opening our doors to anyone interested in joining us and showing their support. 

When: Sunday July 30th

Class time: 10am and 11am

Class cost: $0, instead we ask that you consider a donation to CellCycle. Any donation over $30 earns you a shirt.

Who: Anyone and everyone is welcome to join us. Bring your friends and family. The workout is a partner workout suitable for all experience levels. We simply ask that you and your friends please sign up in MBO so we have a head count. 

After: Whole Foods will be providing snacks and refreshments following the 11am WOD. 

So stop by Verve and support one of it’s members in his amazing cause to fight blood cancer. For more information about CellCycle, click here.