The future Mr. & Mrs. Schmidt prepping for their strong marriage ahead. Congratulations on your recent engagement, you two!!
What’s Happening?!
*Please remember that today we will have an abbreviated schedule in observance of New Year’s Day. All morning classes will be cancelled with the first WOD taking place at 9am. Please check out the MBO schedule for details
*January 7th (Saturday)-Bring your friend to Verve Day!! Have a friend or family member that is interested in trying out CrossFit? Bring them to one of our 3 classes that day and let them workout along side you. The WOD is easily modifiable/ scalable to meet the needs of everyone. Please be sure to have your friend sign up in MBO so we can continue to have an accurate head count for classes.
*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.
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
If you are a Verve member and are interested in attending the seminar, we’ve worked out a deal with the TrainFTW team. Email eric@crossfitverve.com to find out more information about discounts offered for Verve members.
Short shorts and squats. Every CrossFit athletes dream??
It’s been too long since we got personal up in here. So let’s do this. By Courtney “I got my short shorts on” Shepherd
Well folks, today’s blog post picture is a first of it’s kind. In 35 years of life on this Earth I have never worn short booty shorts. . . until today. And this photo is your official proof that it happened. Now I already know what is going through most of your minds right now. . . so the f**k what. Is she really about to do a blog post about booty shorts?? Well, yes and no. It’s not the booty shorts per say but more of what they represent. Allow me to take a step back in time. Before I take that step, I want to give the disclaimer that this blog post is not a way to seek compliments or boosts of self esteem, because as you will soon enough learn, I don’t need them or want them from you. This post is an attempt to explain the benefits of CrossFit and the CrossFit community that can not be talked about enough.
From an age when I was old enough to know better, let’s roughly put that around 13 years old, I hated my body. I hated everything about it. I hated my skin, it’s super sensitive and breaks out all the time, I felt like I could never show off my legs. But that’s okay because I hated my legs. They seemed chunky and had visible cellulite. I hated my stomach, it was never flat, I always had a pouch below my belly button. I hated my love handles, because I effing had love handles. I swam from the age of 9-18. If I wasn’t in the pool then I was covered up. We had to take swim team photos every year, in just our swim suits, the level of anxiety that existed that day was always piqued. Because I hated my body, I hated wearing clothes other than sweat pants and baggy shirts. I actually had full panic attacks if there was an event that required I dress nicer. My mom would sit with me while I cried because there was nothing I could wear, I did not look good in anything. I often opted to not go out. I did not wear shorts unless I was at the beach and they were men’s basketball shorts or men’s board shorts. Since we are on the subject of the beach, unless I was in the water (with my shorts on), then I had a shirt or towel on. I never had an eating disorder, my illness was self loathing, of the highest order.
Sound ridiculous? Who has panic attacks about what to wear? To me now, it definitely sounds ridiculous. It makes me sad to think of how much of my young life was effected by my poor body image issues. Where my negative body image came from is not important, what’s important now is how I learned to not hate myself. That journey began the day I started CrossFit. They say CrossFit is a hedge against sickness. Well, for me, CrossFit was a hedge against self hatred. Over the course of my 8 years of doing CrossFit the pendulum has swung from crying about wanting to change every part of me to overhead squatting in booty shorts.
When I started CrossFit I never thought of it as a program that I would use to lose weight and look a certain way. I started CrossFit to help me be successful at my job as a Firefighter. But much like many of you, after a period of time I started to see some changes. Especially after I started to address my diet. But the only reason I started to address my diet was because I was told it would help my performance in the gym. When I started CrossFit I found myself doing things I had never done before but also things I never imagined for one second that I ever could do. I was lifting weight, lots of it. I was doing pull-ups, sometimes strict. It was the most empowering feeling ever to discover I could deadlift twice my body weight, I could do pull-ups without assistance. I wanted more, more of that feeling of being strong and capable. I stopped thinking about what my body looked like and became completely focused on what my body could do. The pendulum started moving, the hedge was being built.
When I turned 31 years old, I bought my first pair of Lulu lemon tight pants. It took approx 2 weeks for me to actually wear them in public. When I was 32 years old I bought my first pair of Lulu lemon shorts, the ones with a 4″ inseam, definitely not the speed shorts with only a 2″ inseam. Those would not get purchased until I was 33. I’m not sure when I first took my shirt off in a workout, but now that thing comes off during the warm-up some days, Nate style. When I was 34 years old I went on a vacation to a beach and walked around, for the first time ever, in just a swim suit, no cover up. I even let myself get photographed in the swim suit. Several months ago I was talking with some Verve members about something vain and trivial when it hit me, like a brick. I don’t hate my body anymore. I love my body. I’m proud of all the things it does. That love and pride was being expressed over the years by me wearing less and less clothing, by me covering less and proudly showing more.
I’ve come a very long way in the past few years but there was one thing left on the list that I wanted so badly to wear. Something that would just kick that self loathing straight in the teeth. . . shorter than short booty shorts. I see CrossFit girls wear them all the time, why not me. Well, because I still have bigger legs with visible cellulite. I bought several pairs of shorts several months ago and almost everyday I put them on before I leave for work. And everyday, right before I walk out the door I change. But not today. Today was a go. Today I said f**k it. I’m 35 years old, and I’ve wasted too many years caring too much about how I look.
I have never walked into Verve and heard a single person say something negative about how someone else looks. In fact, it’s always the opposite. Every day I am at Verve, at least one person comes up to me to share an accomplishment. You got your first pull-up, you PRed your back squat, for the first time in your life you ran a mile without stopping once. I hear about the accomplishments outside of the gym, you hiked your first 14er, you finished an Ironman, you stood up off the couch without assistance. There is an overwhelming amount of pride in what you can physically do, that is makes worrying about a little visible cellulite seem insignificant.Doing CrossFit has physically changed my body. The CrossFit community has changed my attitude about my body. Verve is a safe place, free of judgement, and overflowing with support for accomplishment.
My sense of self worth came from CrossFit and the people that make up this community. That’s why I don’t need your compliments, you have given me more than that in the form of support and inspiration. So thank you, it’s because of you I proudly wear so little clothing. 😉
Jen, Tammy, Nate, and Jackie showing the holiday spirit.
**REMINDER** Morning classes are cancelled today. First WOD is at 9am. Morning Sprint is also cancelled, Sprint members are welcome to join the 9am WOD. This will be the same schedule on Monday January 2nd.
What else is going on around Verve you ask? Quite a bit:
*December 31st & January 1st (Saturday & Sunday)- We have an abbreviated schedule on Saturday, Sunday there are no WODs, just one open gym time slot. Please see MBO and get signed up to reserve your spot in class.
*January 2nd (Monday)- Morning classes are cancelled, first WOD is at 9am. This is a holiday schedule only, we will return to normal Monday class times next week.
*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. We will have morning classes and be looking into 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 Seminar. This seminar will be gauged towards individuals interested in being more competitive in CrossFit. This seminar will come with discounted rates for Verve members looking to participate. For further info on the Train FTW program, please stay tuned for tomorrow’s (Tuesday’s) blog post with how to get registered. For those not registered for the seminar, we will have morning classes before closing for the rest of the day.
Merry, merry folks. Today we will continue in our fine tradition of doing the 12 Days of Christmas WOD. For those of you new to Verve or new to this workout, here’s how it goes down. . .
We will perform the workout in the manner in which the song is sung:
So the last round of the workout starts with 12 muscle-ups + 11 calorie row + 10 burpees. . . + 1 rope climb. . . boom, done, time.
This is a longer workout, hence why classes are 1 1/2 hours long today, we want to make sure everyone has time to cover the movements, get their weights and finish the WOD.
FLEXIBILITY FRIDAY – KNEE FLEXION AND JAPANESE-STYLE SITTING
If you have some knee pain while squatting OR think your knees may be limiting your squat, this video gives you some easy mobility (including mobilizing your big toe) to help ease some of that pain. Please note that Flexibility Friday videos should not supersede seeking professional help for persistent pain.
VERVE UPDATES
-12 Days of Christmas WOD is going to be FUN FUN FUN so sign-up and wear your Holiday best!
-Don’t forget to check out our new Stance socks and jump ropes for last minute stocking stuffers.
#tbt to when Fred won the chili cook off. It’s way more official now there’s an apron.
What’s the word. . . hummingbird??
More than once we have posted about all the things a new CrossFitter should know, the best tips to being the best CrossFitter, advise to being successful in the gym, how to RX workouts, why it’s important to not always worry about RXing workouts, etc. Overall we simply want to hear from others how they have found health, happiness, PRs, and gains through CrossFit. It is the shared journey of others that helps us get through ours. We learn from each other’s mistakes and successes, and we learn that we are not the only one having struggles. For all the good advice, there is an equal amount of bad advice. Advice that may not aid our journey but stop us in our tracks. 7 times CrossFit Games athlete Stacie Tovar shared The 5 Worst Pieces of Adviceshe has ever received:
5) No pain, no gain.
Pain is just weakness leaving the body, right? Wrong! Don’t confuse this very cliché motivational quote for the real thing. It’s meant to help you step outside of your comfort zone and nothing more. Lactic acid burning in your legs as you row a 1000-meter sprint is one thing. Painful strain on a ligament or tendon is completely different. Be smart when you train. If it hurts, stop. I recommend modifying movements and scaling weights to accommodate for any previous or existing injuries and mobility issues.
4) There’s only one way to do it.
As a fitness enthusiast, I prefer functional movements and high intensity in most of my exercise routines. But just because that’s the way I do it, doesn’t mean there aren’t other methods. There are literally hundreds of ways to improve your fitness. Running, surfing, tennis, yoga — the list goes on. The best way to find success in any exercise routine is to keep it varied and to stick with it.
3) You have to work out all day if you really want to see results.
If you want fitness to be a part of your lifestyle, you don’t need more than an hour a day to exercise. I could give you a 5-minute workout routine that would knock you on your behind, although I recommend dedicating time to warming up properly, stretching and recovering whenever you attack a workout. You don’t have to overcomplicate it. Get in, get moving, and get out.
2) Lifting weights will make you bulky.
Yes, it is true, lifting weights can lead to bigger muscles. For some people that is the point. For others it is less tempting. If you find yourself thickening up in all the wrong places, try incorporating high intensity movements into your weightlifting routine. This will help you work toward leaner muscle mass and trim body fat. Avoid total isolation, and remember that moving, sweating, and burning calories is just as necessary as those heavy back squats. If you still have issues with “bulking up” you may need to take a closer look at your nutrition, sleep, stress levels, and social lifestyle, to mention a few.
1) As long as you work out, you can eat whatever you want.
I wish! Just because I exercise doesn’t mean I have a free pass to that bag of Skittles or Doritos. If you want to maximize results from your fitness routine, you have to fuel yourself with clean, whole foods. Don’t put sugar in your gas tank. Keep the machine running clean!
***How about you? Ever heard something that made you turn your head to the side? Or how about a simple question you’ve had about fitness that no one has yet answered? Share your thoughts with us. As I said before, we learn from shared experiences. Give us your advice, ask your questions, let’s get our learn on.
***Remember this weekend we have a modified scheduled due to Christmas Eve and Christmas Day. Please see MBO for times and to reserve your spot. We will be doing The 12 Days of Christmas WOD on Saturday, classes are longer to accommodate for the longer workout. . . again, RESERVE YOUR SPOT!!!
I was born in Oklahoma City, moved to Vineland, New Jersey when I was 13 and ended up in Colorado for college, where I lived in Colorado Springs, Longmont, Greeley, Boulder, now Denver—for 27 years—so I guess my hometown is DENVER, COLORADO—sorry all you other clearly less impressive hometown nominees.
#2 – What do you do in your free time? Hobbies?
I was hobby-less until a friend of ours, to whom I am permanently indebted, cajoled us into attending a CrossFit class five years ago. Since that day, my hobby has been, “getting better and not dying.” With the help of CrossFit, Allergy/Immunology interventions, a Functional Medicine doctor, a nutrition coach who just happened to come in second in the CrossFit Games in 2012, several PTs, Muscle Activation Techniques and a passion for following Ray Kurzweil and all things “futurist,” I feel better, fitter, stronger, happier and more resilient at 58 than I have since I was born—yes, in Oklahoma City.
#3 – What changes have you seen both physically and mentally since you started CrossFit?
The best thing is feeling like an athlete, instead of a “member” or “client.” And that feeling goes hand in hand with being able to do things other people just can’t even imagine doing—sorry, don’t really know how to say that in a way that doesn’t sound disparaging. Maybe see the second part of my answer to question #5.
#4 – What is your favorite workout or movement in CrossFit?
My favorite movements are the ones I’ve decided to work on and get better at—for instance it’s taken four Opens to realize I’m not that good at Toes to Bar (terrible, in fact), yet I’ve kept avoiding them, because, right, I’m not that good at them. Recently, I started making that movement part of my warm up. And guess what—I’ve gotten better and now really look forward to them. Duh! Same thing with running and rowing—hated, got some really good coaching, now love. Duh #2.
#5 – Any advice for someone new to CrossFit or Verve?
Two pieces: 1. Relish in that nearly-ubiquitously-relished enthusiasm that comes with making barbells obey you. But—and I know this from experiencing the opposite—listen to our incredibly knowledgeable coaches when they give you the expectations of the workout. Scale and modify as needed to not let that enthusiasm cause you to sacrifice form or go beyond your limits and end up injured, which crush your enthusiasm like the uninjured you crushes the power snatch. 2. Use that new or renewed feeling of athleticism to encourage your friends to up their game, with CrossFit or something else high intensity—for the sake of long term health. Believe me, I’m super confident in what I can do after five years, but I’d love nothing more than to see some of my dangerously unhealthy friends come in here and be kicking my ass within six months.
#6 – Favorite movie quote joke
Tie: “Do the chickens have large talons?” “My lips hurt real bad!”
Krissy looking solid during her overhead squats. Welcome to Verve, Krissy!
Holy Happenings, Batman! Please read below for our abbreviated holiday schedules, as well as upcoming events.
*December 24th (Saturday)– 12 Days of Christmas WOD! We have an abbreviated schedule. Anna and Nate will be running 3 classes that day, each 1 1/2 hours long to get you in the holiday spirit. Get on MBO and reserve your spot in class now!
*December 25th (Sunday)– Merry Christmas, Ververs. We will have one single class at 10am ran by Verve’s truely, E$. Please reserve your spot on MBO.
*December 31st & January 1st (Saturday & Sunday)- Happy New Year! Come celebrate national hangover day, and sweat out all your toxins 😉 We will again have abbreviated schedules, please see MBO for class times.
*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. We will have morning classes and be looking into 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 Seminar. This seminar will be gauged towards individuals interested in being more competitive in CrossFit. This seminar will come with discounted rates for Verve members looking to participate. For further info on the Train FTW program, please visit their website here. For those not registered for the seminar, we will have morning classes before closing for the rest of the day. Again, please stay tuned for more updates.
