For time:
Run 1200 Meters
21 Power Cleans 115#(75#)
21 Pull Ups
Run 800 Meters
15 Power Cleans 135#(95#)
15 Chest to bar pull ups
Run 400 Meters
9 Power Cleans 185#(125#)
9 Bar Muscle ups

Post time to comments or BTWB

ALL THE MOBILITY… I WANT ALL OF THE MOBILITY!! – Anna Mattson

For the most part, all of us have some sort of mobility issue that affects our performance.  As coaches, we try to throw many mobility option to you via class time or individually.  Let me tell you, there are TONS of options for mobility, so much so that it can be really overwhelming choosing what to do before a workout.  This article will help you prioritize your mobility for the task at hand.  Before I post the article, let me give you my 2 little gems of wisdom when it comes to mobility.

#1 – Our biggest concern is safety!  Safety equals a strong bracing of the spine/midline.  If you know that you have strong issues squatting with a neutral spine or going overhead without giving up the goose in your lower back, YOUR MAIN mobility concern should be to work on the thoracic spine and hips.
#2 – LOOK AT THE WORKOUT!  We see people come into the gym, grab a foam roller, and inherently roll their quads, whether the workout is shoulder press or thrusters.  Take a look at the workout and see what glaring mobility issues the WOD presents and start there.  If it is all overhead/pulling work, trust me, your quads can take a back seat to your overhead position.

Here are some key takeaways from the article PRIORITIZE YOUR MOBILITY – Tony Gentilcore.  See fill article here.

WHERE AND WHEN TO APPLY MOBILITY

I see too many individuals performing mobility drills without actually having a legitimate reason. They just feel that they need to do it. It’s almost as if they truly believe that their entire body “needs” mobility.

Stop. Please, STOP!

Before you go any further, put the foam roller, the lacrosse ball and the stretching strap down for two minutes.

I’ll use the shoulders as an example. Here’s what you need to know:

• Should you perform an excessive amount of mobility drills if your shoulders already have plenty of range without any limitations? No.
• Should you perform a couple short mobility drills for your shoulders if they’re especially tight/naggy due to a recent workout, but typically have very few limitations? Yes, go for it, but keep it light.
• Should you perform a handful of mobility drills for your shoulders if they’re especially tight/naggy due to a recent workout, but are usually limited in several areas? Yes, definitely: address what needs to be addressed.

My point: have a legitimate reason for performing mobility drills with a thoughtful goal in mind. Don’t just do it to do it; have a purpose.

Case in point: apply mobility where it is needed most at the time of most need.

Simple enough? Yes, but that’s the point!

For example: it wouldn’t make much sense for me to focus the mobility program solely on shoulder/thoracic spine drills for the aforementioned college football players. They wouldn’t benefit much since they aren’t really lacking in those areas.
Always make sure there is a reason as to why you are doing what you are doing when it comes to mobility.

CHOOSE AREAS OF PRIORITY

You’re not always going to need mobility everywhere in your body.

Note From TG: Read THIS (<— it will melt your face)

It’s important to be able pinpoint what areas may need the most attention.

I’ve created three short mobility sequences below, where the body has been divided up into three separate compartments: lower, middle and upper. Select the compartment that you need to focus on the most.

MY GO-TO MOBILITY SEQUENCES

1.) Lower Compartment

If you’re someone who has a tough time loosening up the areas of the calves, ankle and feet, then give this mobility drill series a try for 2-3 rounds:

• Lacrosse Ball Rolling
• Lacrosse Ball Pin and Extend/Flex
• Tibial External/Internal Rotation Shifting
• 1-Leg Ankle Rocking

2.) Middle Compartment

Do you find it challenging to get limber in the hips, glutes and posterior chain areas? Try out this sequence for 2-3 rounds:

 

• Quadruped Rocking
• Inchworm
• Hip Series: Spiderman, External Hip Rotators, Lateral Lunge w/Toes Up

3.) Upper Compartment

Tight shoulders? Naggy thoracic spine? Give this series of mobility drills a shot for 2-3 rounds:

 

• Overhead Floor Slides
• Scap Push-Up
• Lateral Crawl
• Linear Crawl
• Quadruped Thoracic Spine: 4-Way Reach w/1-Leg Abducted

We do our best as coaches to prepare as much as possible, but there is no way we can hit every mobility issue that will arise, so prioritize if you have an extra 5-10 minutes before the workout.

VERVE UPDATES:

-The gym is closed this weekend, BUT we will be having a class both Saturday and Sunday morning at 7am.  get outside and enjoy your Labor Day weekend

-This Saturday night we will have an Unofficial End of Summer Party @ Ratio Beerworks at 7pm.  Come enjoy some cocktails and meet some of the new faces and reacquaint yourself with some of the old ones!!

Take 25 minutes to build to a 1RM snatch

Then, every minute on the minute for 7 minutes:
1 Snatch @ 70% of today’s 1 rep max

Post loads to comments and BTWB

What is cortisol and what does it have to do with my workouts? By Courtney “I’m not a doctor, I just play one on TV” Shepherd and The Adrenal Fatigue Solution For full article, click here.

What is Cortisol? Cortisol is a steroid hormone, known as a glucocorticoid, made in the adrenal glands and then released into the blood stream, which transports it all round the body. Almost every cell contains receptors for cortisol and so cortisol can have lots of different actions depending on which sort of cells it is acting upon. Cortisol is responsible for a wide range of processes within the body including immune responses, the regulation of metabolism, and acting as an anti-inflammatory. It also plays an important role in the way in which the body responds to stress. 

The balance of cortisol levels in the body is important to our overall health. The effects of having too much cortisol in the body can include rapid weight gain, high blood pressure, muscle weakness, and severe mood swings that manifest in anxiety and depression. On the other hand, individuals who possess an extremely low amount of cortisol are susceptible to experiencing problems such as dizziness, fatigue, weight loss and a peculiar darkening in certain skin areas.

Cortisol levels are generally high in the morning as we wake from a prolonged period of sleep, with an increase of up to fifty percent in the twenty to thirty minutes after waking. This is known as the ‘cortisol awakening response’. Then, as the day progresses, our cortisol levels naturally begin to drop in a fairly constant and regular fashion that is termed a diurnal rhythm, ending up in low levels in the late evening. This allows the body to keep a regular sleeping pattern, with the cortisol level dropping for periods of sleep, then replenishing during the following morning. Interestingly enough the body can detect and change the timing and cycle of cortisol production and release for certain individuals. An example of this is individuals who work night shifts. In these cases, the pattern and timing of the release of cortisol is reversed to allow for higher levels throughout the late evening and early morning hours. 

Cortisol levels are not just dependent on the time of day. Cortisol levels are heavily influenced by stress. The cortisol release response depends on the type of stress, whether its short-term acute stress or long-term chronic stress. For short-term stressors, like an argument or a fall or a workout (yep, a workout of high intensity is considered a stressor to your body), we will see a brief spike in cortisol. For longer term stressors like work stress or illness, we see a consistently higher level of cortisol at all times of the day.

Let’s talk about the effects of chronic high levels of cortisol in our body. Chronic stress will raise our cortisol levels for a while, but eventually our body is unable to continue producing cortisol in such high amounts. At this point we start to see declines in not only cortisol, but also key hormones and neurotransmitters like aldosterone, testosterone, epinephrine and more. Additionally the diurnal rhythm of cortisol production is often disrupted, resulting in late-evening spikes that cause insomnia. This dysregulation of hormone production is the ‘burnout’ that follows long periods of stress. The body is no longer able to regulate cortisol levels effectively, which leads to symptoms like fatigue, a lack of enthusiasm, insomnia, and a general lack of vitality. High levels of cortisol also partially shut down the immune system, causing those of us with high levels of stress to find ourselves also getting sick. 

How can we reverse the effects of long-term stress and regain our energy levels? A combination of good nutrition, supplementation, and effective stress management techniques can quickly result in some significant changes. In the longer term, eliminating the causes of stress is crucial for a full recovery. Easier said than done, right? Some of you may be also asking, well if cortisol is released when I work out, is working out still an effective form of stress management? The answer is yes. There are ways we as athletes can resolve those acute spikes in cortisol after we workout, which I will talk about in next week’s blog. 

So this Friday you have one job, get everything work related finished up, done, not to be thought about again until Monday. Then join a bunch of Ververs Saturday night at Ratio Beerworks on Larimer St at 7pm. Kick back, have a few drinks, and just let that stress and cortisol melt away. 

**Verve is closed this weekend  for a Level 1 Seminar. We will have a 7am WOD Saturday and Sunday morning only. CrossFit Lodo is kindly opening their doors this weekend to Verve members, to join their WOD at no charge. Here is the Lodo schedule:

Saturday September 5th
9am WOD at CrossFit LoDo @ RiNo,  3595 Wynkoop St
10:30am WOD at CrossFit LoDo, 2363 Blake St

Sunday September 6th
10:15am  Yoga at CrossFit Lodo
11am WOD at CrossFit Lodo
12pm WOD at CrossFit LoDo

I will place a sign up sheet at the front of Verve with these classes listed, please sign up under the class you plan to attend so we can give them some numbers.

**Monday is Labor Day, Verve will have an abbreviated schedule, please see MBO.

As many rounds as possible in 20 minutes of:

Calorie row,  15(10)
10 DB thrusters, 40#(25#)
20 KB swings, 16kg(12kg)
40 Double unders
1 Rope climb

Post rounds and reps to comments and BTWB

What is the CrossFit Games Team Series? And how can I get all up in that?

The Team Series is a fun competition started last year following the CrossFit Games. In a structure similar to the CrossFit Games Open, the Team Series tests the fitness of four-person teams, two men and two women. 

Starting the week of September 8th, CrossFit will announce a series of workouts. Every team will have 6 days to complete all the workouts and post their scores. Just like the Open, the workouts need to be judged by individuals that took, and passed, the judges course during the Open this year. . . and you thought you would never use that certificate again. Or your team can video tape the workout and submit the video to be scored and validated online. 

The second series of workouts will be posted the week of October 6th, again giving teams another 6 days to complete the workouts and submit scores. That’s it folks. 1 week per month for the next 2 months to ignite your competition bug and just have a fun time working out next to some good friends. 

Just like the Open, teams will be able to choose between two versions of each workout: Rx’d or Scaled. Doing the scaled version of one workout does not mean you cannot do the RX version of a different workout. This year there will also be 3 divisions:  Open (all ages), Teenage (14-17) and Masters (40+). The 10 fittest teams at the end of the series will earn a piece of the US$151,000 prize purse.

I’m certain you will have more questions about who can be on teams, how the RX vs scaled division works, etc. For the rulebook (that contains all the necessary information) and to get a team registered, click here. Registration is $80 per team. If you get signed up, put your team info in the comments so we can start keeping track. 

**Verve is closed again this weekend for a Level 1 Seminar. Verve will have a 7am WOD on Saturday and Sunday morning only. CrossFit Lodo has been nice enough to open their doors to Verve athletes this weekend at no cost, to attend their WOD. I will post a sign up sheet tomorrow at the front of Verve with these class times. Please sign up under the class time you plan to attend so that we may give CrossFit Lodo a head count. 

**Monday is Labor Day. Verve will have an abbreviated schedule. Please look on MBO and reserve your spot in class before they fill up. 

“Nancy”
5 Rounds of:
Run 400 meters
15 Overhead squats 95#(65#)

Compare to 140901

Post time to BTWB

Yesterday evening we started our newest 5 pm specialty class.  This cycle, which should last between 4 and 6 weeks will be knows as “Verve Weightlifting.”  The programming will be put on the boards and updated each week.  We are setting it up for 4 days a week; Monday, Tuesday, Thursday, and Friday. Provided the class is well attended we will keep it a 4 days a week.  

Next Monday is Labor Day and we will be having an abridged schedule.  We will have 4 WOD’s and 2 Open gyms.  The open gym hours should provide anyone following the Verve Weightlifting program plenty of time to come and get the work done.  We won’t be having any specialty classes that evening and our doors will close at 3 pm on Monday.  Hopefully these are enough open hours for you guys to come in and get a sweat on before you head out for you Labor Day cookouts. 

A special thanks to everyone that made it out to Evergreen Lake on Sunday.  After an early miscue with finding a point of contact, things went smoothly and everyone seemed to have a really good time.  We will make that type of a trip happen more often but may have to wait until next summer as our warm days may be coming to end pretty soon.  Can you believe it’s already September?  That means football is right around the corner.

Speaking of football.  Verve is going to have a little get together this coming Saturday. Nothing too formal just a chance for us to get together and meet and have some fun.  More details to come later this week but hopefully everyone can join us for a few hours on Saturday night.  The place will have TV’s and hence there will be football on those TV’s for those of you that weren’t sure of the connection.   

For time:
50-40-30-20-10 reps of
Double unders
5-10-15-20-25 reps of
Thrusters, 95#(65#)

Post times to comments and BTWB

Who is ready for some wild and crazy times?? There is a ton of stuff happening just this weekend:

–Saturday and Sunday Verve will be closed while it hosts the CrossFit Weightlifting Trainer Course. We will have 1 WOD at 7am on Saturday and Sunday. Please sign up on MBO.

-You want to sleep in? 7am on a Saturday is stupid? That’s cool. The Rino Beach Club is hosting Gym.Tan.Beach. It gets kicked off with a 10am WOD on the beach, led by Anna and Maddie. Then you can strip down to your speedos, hop in the pool, grab a beer, catch a tan, you know? All the best things in life. The post WOD party goes from 11am-4pm. 

–Sunday is the Stand Up Paddle Board session in Evergreen. This event is for those who sign up and paid in advance. It will be from 8am-10am, for information on location click here.

There is more in the works over the next few weeks:

–Saturday September 5th- Sunday September 6th Verve will be closed to host the CrossFit Level 1 Trainer Course. There will be 1 WOD at 7am. CrossFit Lodo has again been kind enough to open it’s doors to Verve members at no cost. They will have 2 classes posted on Saturday and 2 on Sunday for Verve members to attend. We will give more details and put out a sign up sheet as time gets closer.

–Monday September 7th is Labor Day. Verve will have an abbreviated schedule that day.

–September 15th registration for The Turkey Challenge goes live. It is an annual competition hosted by MBS CrossFit, it tends to sell out quickly, so set your calendars.

–October 3rd-4th Front Range CrossFit is hosting the first annual Do More Charity Challenge. Verve has 2 teams registered, so get your favorite Verve shirts out and let’s go do some cheering!!

Take 20 Minutes to establish a 3 rep max back squat

Then, 3 x 8 reps @ 50% of 3 rep max:
Bottoms up back squats with 3 second negative down to reset on j-cups. Come to a complete stop before starting next rep.

Post loads to comments and BTWB

Hey, you just need to simmer down. By Courtney “I’m always cool” Shepherd and John Casteele from HealthyLiving.com

Recently we have made a point to send athletes off on a cool down journey post WOD. During which time you may have heard me mention that the goal of such a journey is to allow your heart rate to come down while you are moving. Perhaps some of you thought we were being torturous in putting you back on a rower immediately after finishing a rowing workout. We promise it’s not for our evil enjoyment, there is actual science and a method behind the madness. 

In an article titled “How to Get Rid of Excess Lactic Acid in Muscles” by John Casteele, the author explains that science. . . you know, so you will believe me.

“During exercise and other strenuous activity, lactic acid is produced as a byproduct of the process that the body uses to create energy. Long thought to be detrimental, lactic acid is now understood to be a temporary energy source that the body uses when there isn’t enough oxygen in the blood for standard energy production. Lactic acid does create an acidic environment in the muscles when it builds up, however, and the body can take up to an hour or longer to remove it naturally. It’s possible to speed the removal process with gentle exercise.

Exercise or perform other strenuous activity until you feel that you can no longer keep going and your muscles become tired. The body will burn some lactic acid to produce energy during this period, typically sustaining itself for several minutes before it can no longer produce enough energy to maintain the current needs of the muscles. Your body will produce lactic acid during this exercise, but as you continue to push yourself to this point, each time you exercise your body will begin to adapt to the stress of your activities as well. Over time, this will result in a more efficient use of oxygen during exercise, a faster lactic acid burn rate and a greater overall tolerance to lactic acid buildup.

Cool down through exercise instead of simply stopping once you reach the point that you’re too tired to continue your previous activity. Use light, continuous exercises such as walking for five to 10 minutes to allow your body temperature, breathing and heart rate to return to normal. The continued contractions of your muscles during the cooldown period will regulate blood circulation as well, preventing blood from pooling in the muscles and allowing fresh blood to flush out lactic acid and muscle-waste products.

Perform static stretching exercises for five to 10 minutes after you’ve completed your primary cooldown exercises, holding each stretch for at least 10 seconds. This will continue working your muscles to flush out additional lactic acid and may also improve your overall flexibility while reducing your likelihood of suffering a sports-related injury.

Drink water and eat easy-to-digest foods that are high in nutrients such as fruits or protein bars once you’ve completed your cooldown exercises and stretching. This helps to ensure that you’re not dehydrated, providing your body with the fluids it needs to continue flushing lactic acid from your muscles. The nutrition and protein that you take in will also help with the healing and recovery of your muscles after exercise.”

We don’t always finish workouts at the same time and, depending on the workout, we may even get finished right at the end of class. Some of you have to head straight to work from the gym but I would encourage everyone to try their best to cool down and do some post WOD stretching before heading out the door. Follow up that cool down with water and a post WOD meal. Improved recovery makes for happy returns to the gym. 

*This weekend Verve is closed for a seminar. We will host a 7am WOD Saturday and Sunday morning only. Have no fear, there is plenty of good times to be had outside the gym:

-Saturday is Gym.Tan.Beach Post WOD Party at the Rino Beach Club, from 11am-4pm. The party will start with a 10am WOD on the beach led by Verve’s very own Maddie and Anna. Stick around to get your party on after. 

-Sunday is stand up paddle boarding in Evergreen from 8am-10am, for those of you that signed up in advance. 

As many rounds as possible in 20 minutes of:
400 Meters run
20 KB swings, 24kg(16kg)
15 Box jumps, 24″(20″)

Post rounds and reps to comments and BTWB

A logbook, one of the most essential pieces of equipment every CrossFitter should have. Period. By Courtney “write your s#@t down” Shepherd

So this post isn’t just by me, unbeknownst to Miss Ali Nichols, her words of wisdom are gonna kick this post party off:

“Since November of 2009, I have logged every burpee, pull-up, deadlift, box jump, power clean, squat, push-up, snatch, sit-up, and KB swing I have ever done. Not to mention the numerous meters accumulated on the rower and the miles I have ran in the rain, snow and sunshine (literally). Sounds silly, but it allows me to stay in perspective. To see my fitness change over time. Sometimes long domains of time, but nonetheless just as special.

Taking time to go back through my log books reminds me that I am stronger than yesterday. And to me that’s all that really matters.“

– Ali Nichols

I brought this subject up last week on Facebook, but for those of you that opt out of the social media world, it’s worth repeating. We did two benchmark workouts in one day, “Isabel” and “Grace”. Benchmark workouts exist to be just that, a benchmark of your fitness. After the workouts Ali posted the above picture followed by the above statement. It was one of the coolest things I had seen/ read in a long time. Ali can look back through her years of CrossFit, through her entire journey, and see the improvement in her fitness level. Ali doesn’t have to guess, wonder, or think about whether or not CrossFit has benefitted her life, she can see it in all it’s written glory. I’ve had many of you come into Verve and ask me about what weight you should use for a workout, when I ask “well what weight did you use last time?” often the response is, “I don’t know.”

Who does that situation sound familiar to? Are you walking in and out of Verve, never writing your 1 rep maxes down, never making note of your “Grace” or “Isabel” time? How do you know when you get a PR (personal record)? How do you know if you are getting strong enough to go up in weight or getting strong enough to go down in bands? You don’t. Not logging our information does not make us bad people, it does however have a huge potential to blunt our progression. How? Let’s take the workout “Grace” for example, it’s 30 clean & jerk for time with the prescribed weights of 135#(95#). Let’s say you did “Grace” with 85# in a time of 2:30, but you don’t log any of that information. Several months go by and “Grace” makes her way back into the programming. You can’t remember what weight you did, so you throw 75# on the bar and you do the WOD in 1:59. No doubt that is an awesome time, but do you really know if you are stronger and more fit, or did you just move faster because the weight was lighter? Again, in the grand scheme of life, this is not the worst problem to have, it’s really a matter of what your goals are when you walk through the doors of Verve. I would say about 90% of those goals can’t really be measured if we don’t keep track of what we do when we are inside the walls of Verve. 

Let’s talk injuries, pregnancies, and changes in work routines. All of these can have an impact on our progress. Raise your hand if you are guilty of stopping logging your workouts because you are waiting to “get back to where I was before I count anything”. Question: how will you know if you get back to where you were if you aren’t paying attention to where you are going? How will you know if you are getting your strength back, if your rehab is working, if your getting your cardio/ respiratory endurance back, if you aren’t keeping track of any of it? Again, you don’t. No matter the reason, it’s okay to have to start back at the beginning, the best part of doing so is seeing where it can take you. After shoulder surgery, I put my old logbook on a shelf and started a new one. I PR’ed everyday, it was awesome. Everyday I was excited to come into the gym and see what I would be capable of that day. I didn’t open my old logbook for over a year, and when I did I was surprised to see some of my post-surgery PRs had surpassed my pre-surgery PRs. I could look back over the year and see how I went from shoulder pressing PVC with limited range of motion, to squat snatching my body weight. 

So again I ask, where do you log your workouts? You don’t?? Let’s change that. CrossFit is a journey. . . a long one. How will you ever know the progress made along the way if you never remember where you started? Are you too tech savvy to write anything down, that’s what Beyond The Whiteboard is for. You can log all your info into the inter webs, to be stored forever. So go to Staples and buy a spiral notebook, or come to Verve and buy a fancy CrossFit logbook, or sign up for BTWB, and start logging your business NOW. 

**This weekend Verve is host in the CrossFit Weightlifting Trainer Course. We will have 1 WOD at 7am on Saturday and 1 WOD at 7am on Sunday. Verve will be closed for the rest of the day. For those of you signed up for Stand Up Paddle Boarding, that will be in Evergreen on Sunday from 8am-10am.

5 Rounds for reps
Max reps body weight bench press
Supine ring rows
rest 3 minutes between each round

*Score is total reps for the bench press and supine ring rows scored separately.

Post reps to BTWB

Most of us, at least I hope anyways, take showers in the morning.  It’s part of our daily ritual, helps us wake up, and it’s just hygienic really.  How many of you take a cold shower in the morning?  I’m not talking you turn the cold water on a little to cool the hot water, I’m talking about turning the dial to the C or if you have a two dial system, not even touching the H one.  Joe Rogan had a great podcast a few episodes back about cold water immersion and cryotherapy and the benefits to the body for recovery and energy. 

I’ve been reading and hearing more and more about the benefit of a cold shower in the morning, I’m talking mountain spring water from melted snow cold too.  Ice baths are common during CrossFit competitions and many professionals athletes in major sports also utilize ice baths to help relieve sore muscles and reduce inflammation.  But what about a freezing cold shower first thing in the morning?  An article on the FastCompany website dug a little deeper in the benefits.  Here are a few of the takeaways from the article and the link can be found at the end of the blog.

In the simplest terms, cold water can flood the mood regulating areas of our brain with happy neurotransmitters.  Separate studies have show that winter swimmers, people that swim in cold water, have a decrease in tension and fatigue as well as improved mood and memory.  

Here’s a way to give it a shot yourself and see if you experience the benefits.  Instead of jumping into a cold shower, start with a hot one and slowly lower the temperate until the water is cold to the touch and the skin.  Once it’s at the cold to the touch temperature, stand under if for 2 – 3 minutes.  This was the template the participants that reported the above results followed.  

I am very adverse to temperature whether hot or cold.  It takes me forever to get in a hot tub and cold tubs or ice baths are just as bad.  I’ve been trying the above formula of starting warm and lowering the temperature gradually and I’ve been able to make it up to 1 minute.  I’m hoping to be at the recommended 2 – 3 minutes in the next week or so.  

Has anyone else tried cold showers or use them regularly?  Click HERE for the full FastCompanyarticle.  

As many rounds as possible in 12 minutes of:
21 Deadlift, 135#(95#)
15 Air squats
9 Push press, 135#(95#)

Post rounds and reps to comments and BTWB

So many activities. I don’t know if there will be enough time.

–Saturday August 22nd @ 8am Verve has it’s free intro class!! This is an opportunity for those interested in CrossFit to join a low key class, get a feel for the workouts/ movements, and get all their CrossFit questions answered. Go to our schedule page and sign up on MBO to reserve your spot.

–Saturday August 29th- Sunday August 30th Verve will be closed to host the CrossFit Weightlifting Trainer Course. There will be 1 WOD at 7am.

–Saturday August 29th The Rino Beach Club is hosting Denver’s first annual Post Workout Party. They will have a WOD at 10am on the beach and then the party starts from 11am-4pm. $5 cover. #GymTanBeach

–Sunday August 30th Ververs are heading to Evergreen for some stand-up paddle boarding and other fun in the sun, from 8am-10pm. If you have not yet brought your money into, please do so to continue to reserve your spot. You can give it to any trainer.

–Saturday September 5th- Sunday September 6th Verve will be closed to host the CrossFit Level 1 Trainer Course. There will be 1 WOD at 7am. CrossFit Lodo has again been kind enough to open it’s doors to Verve members at no cost. They will have 2 classes posted on Saturday and 2 on Sunday for Verve members to attend. We will give more details and put out a sign up sheet as time gets closer.

–Monday September 7th is Labor Day. Verve will have an abbreviated schedule that day.

–September 15th registration for The Turkey Challenge goes live. It is an annual competition hosted by MBS CrossFit, it tends to sell out quickly, so set your calendars.

–October 3rd-4th Front Range CrossFit is hosting the first annual Do More Charity Challenge. Verve has 2 teams registered, so get your favorite Verve shirts out and let’s go do some cheering!!

For time:
75 Handstand push-ups
*Every break, run 400 meters

Rest 5 minutes

For time:
50 Toes to bar
*Every break, run 400 meters

Post time to comments or BTWB

 PAIN IN THE……. LOWER BACK

As you all are pretty familiar, I am a big fan of Roop Sihota’s YouTube channel – JagRoop’s Live Mobility Session.  Recently, Roop posted a video about how to attach lower back pain and avoiding the “butt wink” at the bottom of the squat.  Let me first point out that, yes, I realize some people have more shallow hip sockets that could be leading to that “butt wink”, but it never hurts to mobilize those corners anyway.

 You’re welcome!!

VERVE UPDATES

– Free Intro Class tomorrow at 8am!! Tell your friends and family to come!!