For time:
Run 400 Meters
25-20 -15-10 -5 Shoulder to overhead @ 50% of 1 rep max push jerk
5-4-3-2-1 Rope Climbs 15′
Run 400 Meters

Post results to BTWB

Weekly Updates

• January 28th and 29th (Saturday and Sunday)– This weekend we will be hosting the CrossFit Level 2 Seminar. We will be holding early morning classes at 7 AM only on both Saturday and Sunday. Please be sure to reserve your spot on MBO.

• February 4th (Saturday) – Mark your calendars for the next Verve outing! We will be meeting at El Jefe for happy hour. A little “Cheers to the new Year” and a chance to celebrate all of you special athletes. Details will be announced as soon as they are finalized.

• February 11th & 12th (Saturday & Sunday)- Verve will be hosting Matt Chan and Eric O’Connor for their Train FTW Open Prep Camp. Participants will spend two days training, enhancing movement efficiency for CrossFit Open movements, eating, having discussions related to CrossFit competition, and downtime.

  Participation is limited to 60 – all levels are welcomed.
  Lunch is provided both days.
  Cost is $349/pp, including lunch.
  Time is from 9am – 5pm

  Go to TrainFTW.com/camps to register today!

• February 23rd CROSSFIT OPEN BEGINS!! If you haven’t signed up yet, you can register here. Workouts will be done every Friday during each class. Also, remember to sign up for your dream team of choice at the front desk. There are some great groups to guarantee fun times this year!

Have a great week, athletes!

For time:
25-20-15-10-5
Hang power clean @ 40% – 50% of 1 rep max power clean
50-40-30-20-10
Double unders

Post times to comments and BTWB

Shoulder Press
1 x 10 at 55% of 1 rep max
1 x 8 at 60% of 1 rep max
1 x 6 at 65% of 1 rep max
1 x 6 at 70% of 1 rep max
1 x 6 at 75% of 1 rep max

Then:
Every minute on the minute for 12 minutes:
Odd = Strict toes to bar
Even = Strict dips on rings or p-bars

Post loads to comments or BTWB

And Verve’s first official Open Team Cup has gone live!!!

Did your phone start blowing up around 7:30pm Thursday night? Did you check social media and see begs and pleas to join a team? That’s because we have 4 teams with 4 captains and co-captains ready to recruit you for some extra fun during the 2017 CrossFit Games Open. 

How does it work? 

First you must be signed up for the CrossFit Games Open. You can click here to register. Second, you pick one of the 4 teams to be a part of. During the 5 weeks of the Open each team will earn points based on several things:

a) Every team members that posts a score for the Open workout of the week gets a point. Placement and score is of no concern. Just that the workout was done.

b) With that said, we like high scores, so the top 3 male and female RX scores and the top 3 male and female scaled scores will earn additional points for their team. 

c) Teams can earn points for their team spirit. So if your captain and co-captain want you to sport red and blue for a workout. . . suit up in red and blue. The team with the most members showing spirit earn points. 

d) As we did last year, there will be two athletes of the week, one male and one female. The athlete of the week is chosen based on their effort, their enthusiasm, their sportsmanship. . . these awesome individuals will earn more points for their team. 

e) Taking and passing the judge’s course will get points for the team. Click here to take it.

Overall it’s important to note that earning points for your team has very little to do with how you actually perform in the Open workouts. So no one should feel as though they are not good enough to be on a team or that they have nothing to offer. Being an active team member is all that’s required. . . and that you sign up for the Open. 😉

How do you pick a team?

That is entirely up to you. These folks are working hard to recruit, so if they talk to you and you want to join their team, simply put your name (legibly) on their team clipboard (located on the front desk). If no one talks to you, no worries you are free to choose whichever team you want. Look over the clipboard, see who is already on board and add yourself to the list.

• YOU must write your own name on the team clipboard, you may not have someone write it for you. 
• Once you write your name on a clipboard you may not switch teams. 
• Recruiters may use any means necessary, including bribery. But again, names may not be stolen from one clipboard and placed on another. 

What is the point of all this?

At the end of the Open we have an additional workout on the 6th weekend. After that we will tally all the points, the team with the most points will earn a homemade trophy, bragging rights, and a Verve sponsored social event to celebrate at. 

Why should you participate?

I think the better question is why not?

Teams:

• CrossFit S&M- Captain: Mick Lewis, Co-Captain: Stan Sloan
• Practice Safe Sets- Captain: Jen Kates, Co-Captain: Danni Brooks
• Just The Kip- Captain: Garret Mueller, Co-Captain: Anna Dolezal
• Oldies But Goodies- Captain: Robyn Kunick-Bosch, Co-Captain: Ali Nichols

Lastly, stay tuned for more details over the next several weeks. We will post schedule changes related to the Open workouts and additional details. 

With a 1 minute clock
Row as many calories as possible

Rest 3 minutes then:

5 Rounds
Row for target calories of 95% of max effort in 1 minute test
For each calorie under 95% target
Perform 1 Bench Press at 80% – 90% of 1 rep max bench press
Rest 3 minutes between rounds

*Scores are:

Calories in 1 minute test
Weight on bench press
Total reps of bench press

Post Results to BTWB

Speaking of Epic events, check out what’s happening this month, and next…

*January 21st (This Saturday)- We will be hosting Mile High Sprints. This is a satellite indoor rowing competition to qualify individuals for the World Indoor Rowing Championship. Anyone can compete in this event, as long as they are over 14 years of age. The event will be a 2,000m row for time. While this event brings out all the local crew teams and rowing specialists, it also brings out anyone interesting in seeing how they fair next to these people. Have an interest in competing, click here to register. This event will take place in the morning, class times will be moved to 4pm and 5pm Saturday evening.

*January 28th & 29th (Saturday & Sunday)- Verve will be hosting a CrossFit Level 2 Certificate Course. This engaging seminar will teach current Level 1 holders how to proficiently coach athletes. If you currently hold your Level 1, and interested in coaching classes, this is a seminar that you want to take advantage of. For details and registration, please visit the CrossFit Training page here.

For athletes not attending, we will have morning classes and be looking in to off site swimming WODs. Please stay tuned for more updates.

*February 11th & 12th (Saturday & Sunday)- Verve will be hosting Matt Chan and Eric O’Connor for their Train FTW Open Prep Camp. Participants will spend two days training, enhancing movement efficiency for CrossFit Open movements, eating, having discussions related to CrossFit competition, and downtime.

As many rounds as possible in 15 minutes of:
30 Double unders
20 Dumbbell hang power cleans
10 Burpees

Post rounds and reps to comments and BTWB

5 Rounds with a 3 minute clock:
Calorie Row, 15(12)
12 Box jumps, 24″(20″)
9 Deadlifts, @ 60% of 1 rep max
Rest remainder of time

*Score is fastest and slowest rounds

Post times to comments and BTWB

Registration for the 2017 CrossFit Games starts today!!!

Cool story Courtney but I’m kind of new to CrossFit and I have no clue what you are talking about. 

Every year CrossFit crowns one man, one woman, and one team the fittest in the world. This crowning happens after a week long competition that takes place over the summer. But one cannot simply just show up to the CrossFit Games, one must first win the opportunity to go. And that all starts with the CrossFit Games Open. The Open is a weekly competition lasting 5 weeks. Every Thursday starting February 23rd a workout will be announced. Anyone in the world can sign up to participate in the Open, they will have 5 days to do the workout and submit their score. At the end of the 5 weeks, the top men, women, and teams in each region will earn their spot at the CrossFit Games Regionals. Regionals takes place in May, and it’s at this weekend long competition where the top 5 men, women, and teams can earn a trip to the Games. 

Woh. . . that’s a lot of information. I’m still not sure I understand. 

Verve loves to participate in the Open and we love to get as many of it’s members involved in the Open too. It’s as simple as going to the Game’s site and registering, total cost is $20. And now you have the opportunity to compete against hundreds of thousands of people across the world in weekly CrossFit workouts. The best part about the Open? Every workout has a scaled version and there are various divisions based on age, all of which make the Open possible for anyone and everyone to compete in. But there’s more. . . 

This year Verve would like to announce that we will be attacking the Open a little different. Verve would like to introduce you folks to our first ever Open Team Cup. The Open will become a big in house competition. Verve will be made in to 4 teams, able to earn points based on how many people do the workout, top RX and scaled finishers in each workout, passing the judge’s course, and more. The winning team at the end of the Open will get a Verve sponsored social event to celebrate at. So for those of you on the fence about whether or not to sign up for the Open, now’s the time to hop over to the side that gets you registered. It’s no longer about where you place in the world, now it’s about how much smack talk you can back up when you get to go head to head with your WOD buddy.

There is only one prerequisite to participate in this fun filled competition. . . you have to register for the Open. We are super excited to do this. We want you to be as excited. The Open is meant to be such a fun time of the year but this will surely guarantee that for us. So get pumped and get registered.

Wait!! What team are you going to be on?!?! Don’t you worry about that right now. . . that party has yet to start. Over the next few weeks we will continue to give you updates as to how we will roll out the Open Team Cup, so stay tuned. 

For time:
Run 400 Meters
50 Russian kettlebell swings 53#(35#)
50 Ab mat sit ups
Run 400 Meters
35 Russian kettlebell swings 53#(35#)
35 Ab mat sit ups
Run 400 Meters
20 Russian kettlebell swings 53#(35#)
20 Ab mat sit ups
Run 400 Meters

Post results to comments or BTWB

VERVE MEMBER SPOTLIGHT – David Afraimi

WHERE ARE YOU FROM? San Jose, CA

WHAT ARE YOUR HOBBIES/ WHAT DO YOU DO IN YOUR FREE TIME? Mountain bike, snowboard, watch as much Raider Football as possible, spend time with Kristy, Jordan, and Ty.

WHAT CHANGES HAVE YOU SEEN SINCE STARTING CROSSFIT? My strength and conditioning has improved. Mentally when you can do something you never though you could, its very powerful!

WHAT IS YOUR FAVORITE WORKOUT/MOVEMENT? Anything with squatting, burpees or double unders

ADVICE FOR NEWBIES? Take your time, mobilize A LOT and listen to your body and coaches, remember you have a day job!

FAVORITE QUOTE/JOKE? “Do or Do Not, there is no try”

Every minute on the minute for 10 minutes:
6 Power Cleans and push jerks @ 40% – 50% of 1 rep max Power clean

Rest 3 minutes, then:

Every minute on the minute for 10 minutes:
10 Burpees over the bar

Post loads to comments and BTWB

What’s the word, bird?!

*January 21st (Saturday)- We will be hosting Mile High Sprints. This is a satellite indoor rowing competition to qualify individuals for the World Indoor Rowing Championship. Anyone can compete in this event, as long as they are over 14 years of age. The event will be a 2,000m row for time. While this event brings out all the local crew teams and rowing specialists, it also brings out anyone interesting in seeing how they fair next to these people. Have an interest in competing, click here to register. This event will take place in the morning, class times will be moved to 4pm and 5pm Saturday evening.

*January 28th & 29th (Saturday & Sunday)- Verve will be hosting a CrossFit Level 2 Certificate Course. This engaging seminar will teach current Level 1 holders how to proficiently coach athletes. If you currently hold your Level 1, and interested in coaching classes, this is a seminar that you want to take advantage of. For details and registration, please visit the CrossFit Training page here.

For athletes not attending, we will have morning classes and be looking in to off site swimming WODs. Please stay tuned for more updates.

*February 11th & 12th (Saturday & Sunday)- Verve will be hosting Matt Chan and Eric O’Connor for their Train FTW Open Prep Camp. Participants will spend two days training, enhancing movement efficiency for CrossFit Open movements, eating, having discussions related to CrossFit competition, and downtime.

For time:
Run 800m
50 DB snatch, alternating
40 Ab-mat sit-ups
30 Walking lunge steps w/ DB in right hand
30 Walking lunge steps w/ DB in left hand
40 Ab-mat sit-ups
50 DB snatch, alternating
Run 800m

Post times to comments and BTWB

2 Rounds for time:
20 Shoulder to overhead, 115#(75#)
10 Toes to bar
Rest 3 minutes

2 Rounds for time:
15 Shoulder to overhead, 135#(95#)
15 Toes to bar
Rest 3 minutes

2 Rounds for time:
10 Shoulder to overhead, 185#(125#)
20 Toes to bar

Post times to comments and BTWB

What you say matters, By Courtney Shepherd, with the assist of James Gaines and UpWorthy

I guess maybe that seems obvious, especially if you’ve ever said something that hurts someone else’s feelings. Words matter. They express excitement, sadness, we tell lies, we give compliments, we spread gossip and rumor. I think it’s obvious the impact we can have with what we say to others, but what about the impact of what we say to ourselves? Do you have a mantra that instantly boosts your mood or are you constantly the bearer of your own bad news? Self talk is powerful. I can say that from my own personal experience but you don’t have to take my word for it, you can take the word of scientists.

“What’s the best way to motivate yourself to not just stay in the game, but to actually do better?

Scientists wanted to test this question, so they set up an odd little competition.

Scientists in England recruited nearly 45,000 people (a stupendously huge sample size for a psych study, by the way) and pitted them against a computer in a kind of virtual race. The players had to try to find their ways through randomized grids of numbers as fast as they could.

Each player got three chances to play this game (plus one practice round). Between the rounds, the players were given different kinds of video motivational messages (presented by Olympic athlete Michael Johnson, which is kind of delightful).

The messages broadly fell into three categories:

Category 1 was self-talk.

This is pretty much what it says on the label. In these motivational messages, Johnson encouraged the players to talk to themselves, saying stuff like, “I can beat that score!”

Category 2 was imagery.

This category of motivational messages encouraged players to unleash their inner eyes and visualize stuff — like beating the computer or getting through the number grid super-fast.

And Category 3 was called “if-then planning.”

In this case, Johnson encouraged players to come up with specific battle plans for the game. “If I start worrying about mistakes,” they might have said to themselves, “then I will calm down and relax.”

The scientists also broke each of those three categories into four different focuses.

The motivations were sorted into piles based on what the desired outcome might be, like “focusing on staying calm,” “remembering the instructions,” or “thinking through the process of playing the game itself.”

Then the scientists collected data on all those different factors, put them through their science-o-matic data analyzer (note: doesn’t actually exist), and lo and behold … results popped out!

So which approach won?

It turns out that saying “I can do this” (either in your mind or out loud) is a game-changer.

Both the self-talk and imagery-motivated players did well, especially when they focused on the outcome they wanted or the process that could get them there. But self-talk not only helped players do better — it made them feel that they were doing better, which is key.

The scientists pointed out that their study looked at a short-duration computer game, so getting yourself pumped up before a business meeting or track event might require a different strategy. Plus, everyone’s brains work a little differently. What might work for one person might not work for everybody.

But the scientists on this project think this work could help people design better interventions to help people stay motivated.

You can always follow in the foot steps of Jessica, the girl in the YouTube video. You might feel a little silly, but go on over to your mirror and tell yourself that you can do this. Or channel your inner Little Engine That Could (“I think I can, I think I can”). Or maybe announce to the world: “I’ll beat that darn computer this time.”

It might just work.” 

(For full article, Scientists tested 3 ways to psych yourself up. One was the clear winner, click here.)

For me I have two things that I do that change my game, whether it’s before a lift, before a workout, in the middle of a workout, before I give a lecture to a crowd of people. . . 

1. I smile
2. I say “I got this”.

Find you personal mantra, find your self motivation, say positive things to yourself, be your best and loudest cheerleader!!