Home Blog Page 254

Saturday 141108

0

For time:
Run 1200 Meters
20 Strict Ring Dips
Run 800 Meters
20 Ring push ups
Run 400 Meters
10 Strict handstand push ups
Run 200 Meters

Post time to BTW.

Sumo Deadlift High Pull Skill Work
Sumo Deadlift High Pull Skill Work

Do you have friends or family who are interested in trying CrossFit?

Bring them to our Free Community Workout on Nov 15th at 8:00 am – register by clicking here.

The class will run for 45 minutes and includes a dynamic warm up, skill work and instruction, plus a great workout.

Our next Foundations program starts on Monday November 17th.

This is a great opportunity to get started on your health and fitness goals before the holidays start! Stop in the gym anytime or give us a call at 720-238-7783 to get signed up!

The MBS Turkey Challenge is coming up in two short weeks.

Mark your calendar to come out and support your fellow athletes – Nov 22nd and 23rd at MBS CrossFit.

And just a quick heads up for current members – we will have a modified schedule the weekend of November 29th/30th as we are hosting a Level 1 seminar that weekend. Check the blog for updates!

Have a safe and wonderful weekend everyone!

Thursday 141106

0

Weighted Strict Pull – ups
5-3-1-1-1-1

Then, EMOM for 10 minutes:
5 Burpee pull ups

Post loads to comments and BTWB

Matt soaring through muscle-ups on Halloween.
Matt soaring through muscle-ups on Halloween.

 

The only constant in this world is change. I know, super profound of me, however it’s also super true. Verve is no stranger to change. Since it’s change in ownership there have been many additional changes as well. These changes, however, have gone on without Verve’s members knowing about them. Most of them revolve around what happens in the office. Some changes may involve you as athletes, when they do we will make sure to speak with you. 

If you ever have any questions or concerns about any of the new changes occurring at Verve please contact us. Whether in person or via email, Clancy and I are happy to speak with you. Thank you for your patience with us as we settle into our new roles.

Courtney

 

Speaking of change, did you know what changes take place in your body when you drink a coke?

In 10 MINUTES
10 teaspoons of SUGAR hit your system. This is 100 percent of our recommended daily intake, and the only reason we don’t throw up as a result of the overwhelming sweetness is because phosphoric acid cuts the flavor.

In 20 MINUTES
Our blood sugar spikes, and our liver responds to the resulting insulin burst by turning massive amounts of sugar into fat.

In 40 MINUTES
Caffeine absorption is complete; our pupils dilate, our blood pressure rises, and our liver dumps MORE sugar into your bloodstream.

In 45 MINUTES
Our body increases dopamine production, which stimulates the pleasure centers of our brain – a physically identical response to that of HEROIN by the way.

In 60 MINUTES
We will start to have a sugar crash. 

AND HERE ARE SOME OTHER SHOCKING FACTS . . .

ONE SODA PER DAY INCREASES OUR RISK OF DIABETES BY 85%!

SUGAR IS ACTUALLY MORE ADDICTIVE THAN COCAINE!

JUST ONE EXTRA CAN OF SODA PER DAY CAN ADD AS MUCH AS 15 POUNDS TO OUR WEIGHT OVER THE COURSE OF A SINGLE YEAR! 

If sodas our a part of our regular diet, maybe now is the time to start taking steps to eliminate them. Start by simply removing one per day for the first week. Then take away two per day for the next week. Small steps are still steps in the right direction. 

Click here for link to full article.

Thursday 141030

0

Establish 1RM of complex:
Clean pull + power clean + 2 split jerks

Then, every minute on the minute for 7 rounds:
5 Split jerks from rack at 60% of 2RM
20 Double-unders

Post loads to comments and BTWB

CrossFitters getting their groove on or being forced to do some awesome warm-up that looks good on film? Or is there a difference?
CrossFitters getting their groove on or being forced to do some awesome warm-up that looks good on film? Or is there a difference?

 

What in the world is Hotdogs and Cupcakes?

You mean other than a delicious snack? For those of you who have been with Verve greater than 6 months you may remember our Hotdogs and Cupcakes program. The name and the specialized programming took a bit of a hiatus when we made room for Verve Barbell Club. Well we are happy to announce it’s coming back, starting Monday November 3rd.

HD&CC was created by Matt Chan in around 2010 as a way for two buddies to share strength programming between themselves, forcing them both to work on their weaknesses. After over a year of blogging workouts back and forth to each other Matt decided to introduce the program to Verve, and anyone with a computer. The blogpost for HD&CC has continued providing programming over the last several months away from Verve’s schedule. The programming consists of a maximal effort lifting day on Monday and Friday. Tuesdays and Wednesday are dynamic effort lifting days when the two Olympic lifts are focused on. These dynamic days are lighter so the athlete may turn their attention to the technique of the lifts. Is it a strength program? Yes and no. Like Verve Barbell Club, you will spend the majority of the hour with a barbell in your hand, you will be doing various lifts, drills, and accessory work to not only build strength but also competency in the movements. Sound like something you would be interested in? First read the answers to many FAQ about the program before you decide.

1) Who can participate in HD&CC?

Any member of Verve who has been coming to the main WODs consistently for 6 months or greater. The reason behind this is this class is not taught but rather coached. It is not like the main WOD where all movements are reviewed before performing them. We need you to know and have a basic physical understanding of the 9 foundational movements, the 2 olympic lifts, and many gymnastics movements. An athlete needs to be able to move from task to task effectively with little guidance other than cueing and correcting of faults in movement.

If you are newer to CrossFit, don’t be disappointed. Use this as a driving force to get you to the main WODs, find consistency and comfort in the movements of the daily WODs. Hotdogs and Cupcakes will be around when you are ready.

2) What is the schedule for HD&CC and what kind of commitment do I need to make to it?

HD&CC will be Monday/ Tuesday/ Wednesday/ Friday at 5pm. HD&CC has always been written in waves consisting of 3 weeks of hard work followed by 1 deload week. Each wave builds off the last. Your commitment should be to attend all 4 classes for all 4 waves. How else will you know if it is an effective form of training for you otherwise?

With that said, everyone hates deload week. It’s light and has decreased intensity. So athletes come for 3 weeks and then take the 4th week to attend the main WODs and just kill it. Then lovingly return back to the program on week 1 of the next wave. The deload week is written into the program for a reason, your body needs it. Deload week is deload week across the board, not just for HD&CC.

3) Should I be doing this instead of the WOD or before the WOD or after the WOD?

I will first say, when it comes to training you should listen to your body. If your body and your current level of training supports doing two WODs in one day then cool. But here are a list of my recommendations:
a- Monday and Friday are max effort days. These are the days I would not recommend doing the main WOD as well, it is a lot for your central nervous system and it will have a negative effect on your progress.
b- If you absolutely must do two workouts in one day then do the WOD in the morning and HD&CC at night, giving them hours of separation. Or do HD&CC first followed by the WOD.
c- Do not add in additional heavy lifting on the same days you are already heavy lifting. As I said before, this is a lot for your body to take, this is the quickest way to overtrain, get injured, and absolutely blunt your gains.

4) Can I hop in and out of HD&CC? You know like if I get to Verve and the WOD doesn’t look like something I want to do, can I just jump over to the HD&CC class?

Seriously? As much as I don’t want to have to answer this question because my hope is you already know the answer, here I go. . . you are a grown adult. You are in charge of making your own decisions. If you want to cherry pick a WOD and randomly stop in on a program that is progressive and builds off itself, be my guest. But that will not be how you see any benefit from the program. As long as you are cool with that, then so am I.

5) When should I start? What if in the middle of the 4 weeks I have a 2 week vacation, should I still start?

HD&CC builds off it’s last wave during the next wave. It is best to start on Wave 1, Day 1. However, I will refer you to my previous FAQ and answer. If you start in the middle of the program or miss half of the program due to life obligations, we will not stone you. You just simply won’t see the full benefits from doing it consistently from start to finish.

I’m certain there are more questions out there about the program. Please feel free to ask in the comments and I will be responding throughout the day. You can also go to the HD&CC blogpost and scroll through the last several years of programming to see what goes on. Click here for a direct link to the site.

 

Tuesday 141028

0

As many rounds as possible in 20 minutes of:
2 Rope climbs
20 Ab mat sit ups
Run 200 Meters

Post rounds to BTWB.

The blue and yellow Verve shirt has never looked so good!
The blue and yellow Verve shirt has never looked so good!

From time to time we all get little bumps and bruises.  Whether the result of us being clumsy, getting dinged up playing sports, or something that happens in the gym, we all end up with little ailments that may require some attention.  What do we do to these ailments?  Perhaps we take a few over the counter pain reducers or perhaps we put some ice on it.  Is this really the best way to help speed up the recovery process?

According to a few experts icing may not be the best option and could potentially slow down the healing process. Inflammation, a typical reaction to an injury, is not necessarily a bad thing and is actually the natural response to an injury.  Inflammation brings blood flow and lymphatic flow to and from the injured tissues which brings healing nutrients and removes the harmful nutrients.  The inflammatory response is also what makes and injury hurt, which helps us to not re injure by beings sensible and staying off or away from the injured area.  

To reduce swelling, a lot of us have been told to put ice on it, but compression may actually the better solution.  Compression doesn’t affect the lymphatic flow which should speed up the healing process.  

So should we never use ice?  Ice definitely has it’s place in certain circumstances and procedures but as far as the issues that we encounter in the gym, there are better options.  Ultimately it’s going to come down to what you think and feel, but do some research as there are better alternatives than always reaching for a cold pack or a bag to fill with ice.

The above was partially referenced from an article on the blog; Marks Daily Apple.  To read the full article and reference different studies conducted, please click HERE.

Friday 141024

0

For time:
10 Muscle ups
100 Push press, 75# (55#)
Row 1000m

Post time to comments or BTW


 The EVERYDAY WARRIOR BATTLE SERIES

My biggest love of CrossFit is the community.  People from across the world united through their love of fitness, and as it so happens, their support of each other.  Brittany Gill, the young lady from the video above, was a very close friend to one our Verve family members Shaina.  Shaina is very passionate about the Everyday Warrior Foundation that Brittany created and what it represents.  The following is a post Shaina wrote on her personal blog regarding Brittany:

It’s Not Heavy Anymore

A mother is not supposed to bury her daughter. A father is not supposed to bury his daughter. A thirty year old is not supposed to get cancer, not supposed to die, not supposed to leave behind a grieving husband, a young son, an army of loving friends. These are truths so fundamental that they go unsaid, and it is by their absence that the truth of these thoughts is certain. There is not supposed to be emptiness where things were always supposed to be full.

But here it is – emptiness, heartache, sadness, confusion, reluctant acceptance.

The intensity of those feelings in this moment, and all the other ones that no language can describe, is a reflection of Brittany’s intensity and passion.  Brittany and I became friends through crossfit, stayed friends for the competition, and became co-conspirators in life when she was diagnosed with cancer last year.  We shared an intimate friendship – her diagnosis came just a couple months after I was diagnosed with multiple sclerosis, and together we faced the doubt, the struggle, the uncertainty that comes when a doctor says, “you have a disease, and there is no cure.”

The array of emotions that erupt in response to hearing such a thing is complex, and it’s lonely, and there is no roadmap anywhere that dictates how to navigate. Brittany had her matrix, I had mine, and together we walked through them. We got bounced around, knocked down, kicked over, and always always always stood back up. Together we learned that beating a disease is an everyday battle – to wake up, to get out of bed, to smile, to laugh, to lean on a friend, to dance (in her case), to talk (in my case), to hope, and to fight in every moment of every day.

In the midst of her battle, Brittany consistently beat people in workouts. Sometimes she would be crushing workouts just a few days after chemo – she really really loved beating people. There is a deep satisfaction in doing that which too many people say can’t be done. And I was so proud when shortly after she was diagnosed she planned to just “talk shit and lift heavy things.” We definitely shared pleasure in doing that.

Over the past 10 months, she and I didn’t have a lot of light conversation. “How are you doing?” was not intended as a greeting – it was an inquisition – another way of asking, how heavy is it today? What’s the burden really like? She and I used that a lot. We talked about the heaviness of things – of back squatting and lesions and chemo and cancer. We embraced doubt, acknowledged it as a foe, and always accepted it as a new challenge. In typical awe inspiring action, Brittany turned her own struggle into something that can help others – she created Everday Warrior to help other people with cancer.

Brittany had a predilection for leg warmers and 80s music, but in many ways she and I were cut from layers of the same cloth – one that is woven together with threads of passion, strength, resolve and resiliency. In one of our more sappy exchanges, Brittany said to me, “…not that you were supposed to be diagnosed with MS for me, but because you were you have been able to understand and offer support no one else really can.” And I think that she was right – that I was diagnosed to support her in a way that nobody else could. Without celebration and in the middle of her own struggle, Brittany gave my diagnosis a purpose – she was just able to do stuff like that. If all else in my own journey falls away, I am at peace knowing that I was able to make Brittany’s load just a bit lighter. She certainly did that for me.

Matt turned to me yesterday and said, “you know she’s always going to be with us,” and I said,”I know.” And if I had been able to find my words, I would have continued, I do not have a world in which Brittany does not exist. Nobody who loves her does.

To honor a fellow CrossFitter and help raise funds for her foundation, we are inviting all Ververs to participate in the Everyday Warrior Battle Series online competition.  The 4 workouts will be incorporated into regular programming so you can perform them during class.  You can find out all of the details and how to register here.

When: November 8th, November 15th, November 21st, and November 28th, though you are welcome to perform the workouts whenever you would like.

Where: HERE!!!!

How: Register here.  There is an Scaled, RX, and Masters division.  Even if you don’t register to compete, still show up and have fun!!

What else:  Brittany loved wearing leg warmers and listening to 80’s music, so if the feeling hits you, dress up in your best 80’s garb when you are doing these workouts!!!  Shout out below if you plan on competing.

battle series flyer

Thursday 141023

0

Muscle snatch 1-1-1-1-1 reps
Power snatch 3-3-3-3-3 reps
Snatch 5-5-5-5-5 reps

Post score to BTW.

Jonathan in his second snatch pull, looking focused.
Jonathan in his second snatch pull, looking focused.

Proof That Coffee is Even More Amazing Than You Originally Thought

That morning (and afternoon) cup of coffee could be more beneficial than you think. In addition to tasting delicious, it’s likely that caffeine is also aiding your performance in the gym.

Caffeine has been proven to have a few benefits:

  • Improved endurance
  • Reduction in delayed onset muscle soreness
  • Increased fat burning
  • Increased mental focus

But there is also a downside – if you constantly need of a cup of coffee to get going, or if you need to take some sort of pre-workout powder to “wake up” before you WOD, then it’s probably time to cut back on the stimulants for a week or two!

For a more in-depth explanation, check out this article by William Imbo of Box Life Magazine.

 

Monday 141020

0

Deadlift 10 – 10 – 10

Then, :03 pause front squats, 6×3 reps

Post loads to comments and BTWB

Verve's very own group of full time trainers banded together to make up Team AC/EC for The CrossFit Games Team Series. Team AC/EC came in 25th in the Southwest region and 251st  worldwide out of 1,080 teams.
Verve’s very own group of full time trainers banded together to make up Team AC/EC for The CrossFit Games Team Series. Team AC/EC came in 25th in the Southwest region and 251st worldwide out of 1,080 teams.

 

It has been a little over a week since we announced the change in Verve’s ownership. The announcement and the change have been met with an amazing amount of support and well wishes from our Verve community. It has also been met with a few questions. I’ve been approached several times with the same two questions. They have been asked enough to make me realize there are probably still so many more of you wondering the same things. I would like to address both those questions now and hopefully give many of you clarity where there may currently be some concern.

1) What is happening with Matt, Cherie, Mas, and Joylyn?

Matt, Cherie, Mas, and Joylyn have, over the last 6 years, put their hearts and souls into CrossFit Verve. So first and foremost, they will always be a part of Verve. No one has cut ties and said good-bye. What they have done is made the huge decision to step back and enjoy the fruits of their labor, leaving Verve in the hands of people they believe capable of continuing to make Verve be successful. Matt and Cherie have been full time CrossFit HQ seminar staff members for years and continue to travel on the weekends sharing CrossFit with the world. Mas and Joylyn are still very much a presence at Verve, choosing to enjoy training and simply being athletes. 

2) Is Verve moving and where to?

Verve has recognized for some time that we have outgrown our space. We have an awesome group of athletes and our community continues to grow. Clancy and I have a goal to seek out a new space that will better suit this growing community. This goal has some time to work itself out, this is not something that will happen tomorrow, or next week, or next month. When looking at new spaces please know, our current members play a very large role in where we look. You are important to us, and your needs play a role in our decisions. In a nutshell, we want a bigger space and we want it fairly close to our current one. What, when, where, how are variables that remain unknown to us. What I will say is do not anticipate any changes in the near future and when decisions are made, you will be the second to know. . . something tells me Lucas and Pete will be the firsts. That’s just how we roll. 

I hope I have helped clear a few things up and alleviated any anxieties that this change has brought. We are happy to discuss any other questions, concerns, thoughts that are still looming in the back of your mind. Shoot us an email or catch us in the office. Thank you all again for your continued support as Verve heads off on this new journey.

Sincerely,

Courtney 

Saturday 141018

0

Complete as many rounds as possible in five minutes of:
3 Deadlifts, 275#(185#)
7 Push press, 115#(75#)

Post scores to BTW.

Rachelle, a woman on a mission and ready to work hard.
Rachelle, a woman on a mission and ready to work hard.

UPDATES AND IMPORTANT NEWS!

GOOD LUCK TO ALL OUR ATHLETES COMPETING AT THE RED ROCKS THROWDOWN!

Heats start at 9 am on Sunday at Red Rocks Amphitheater – we have 3 teams competing, so come on out and support your fellow athletes!

Free Community Workout Today at 8 AM! Sign up here and bring a friend.

We are hosting a Level 1 Seminar on Saturday October 25th and 26th.

Modified schedule: 7 am WODs both days in the gym. Urban Acrobatics on Saturday (directions below). Park WOD on Sunday at 9 am and 10 am at Commons Park (Google Map)

720 W 84th Ave Thornton, CO 80221
info@urban-acrobatics.com
Tel: 720-295-4396
Cell: 303-944-3267

Class is from 9-11 am on Saturday October 25th.
Class is capped at 25 people and costs $5 per person

New Foundations Starts Monday! Class starts at 7:00 pm and you can register here.

Friday 141017

0

For max reps:
1 Minute squat clean, 165#(115#)
3 Minutes rest
1 Minute squat clean 185#(125#)
3 Minutes rest
1 Minute squat clean, 205#(135#)
3 Minutes rest
1 Minute squat clean, 165#(115#)
3 Minutes rest
1 Minute squat clean 185#(125#)
3 Minutes rest
1 Minute squat clean, 205#(135#)

Post reps to comments or BTW

 

Super-friend Quad wrapping!!
Super-friend Quad wrapping!!

Mobility Series:  QUADASAURUS WRECKED!!

In last week’s post, we discussed knee pain and some mobility drills to directly attack the knees.  What we also mentioned is that, many times, knee pain can be an upstream issue.  Today, I will cover some drills that will mobilize the Quads and the IT band, both of which can be tight on their own AND can lead to the downstream knee issues mentioned above.

#1 – MASH IT UP!  The quads and IT bands are very ropey and thick masses of tissue.  Mashing, as in putting lots of pressure on a particular area, is ideal for these areas.  There are several ways that you can mash:

-Foam Roller
-Quad Baller (Green trigger point roller)
-22# to 45# Empty Barbell
-Post-WOD Super friend

The key with mashing is to go slowly over the areas.  Once you find a trigger point (area of tension), stay on that point with just pressure than small movements side to side.  Ideally, you are mashing about 2 minutes per leg.  Avoid intense mashing before your workout and save that magic for when you are done or on a rest day.  Here is a great video explaining why and how to use a Super Friend:

#2 – Wrap it up! – Bring out the good-ole VooDoo floss band and follow the instructions from Coach Starrett.  You can focus your wrapping above the knee only if you would like, or you can hit above and below.  You can also go as high on the thigh as you would like.  Again, go for about 2 min. per leg, exiting quickly if there is numbness and tingling.

#3 – Have a Ball!  The following video shows how to effectively roll-out your quads with a lacrosse ball.  Please visit the website, found here, to see the 3 columns of the quads to focus on!

Thursday 141016

0

Bench press 2-2-2-2-2-2-2

Then, EMOM x 10 minutes, alternating:
Evens- :20 handstand hold
Odds- 10 chest slapping push-ups

Post loads to comments and BTWB

Lillie going the distance. . . the whole length of the pool underwater. Fun times  had at swim WODs.
Lillie going the distance. . . the whole length of the pool underwater. Fun times had at swim WODs.

 

High School shmigh school. . . I’m way cooler now. Seriously. By Courtney #whatsupwiththat” Shepherd

Not too long ago the workout of the day had something to do with heavy back squats. Man, who doesn’t love them some heavy back squats? I took a lap around the floor seeking numbers, when I happened across an athlete putting their weights away. I asked, “What did you get?”, I got my number and I followed up with, “was that a PR?”. The answer was “no”, but what followed that answer made me take pause. “I lifted more in high school.” Hmmmm. High school? To be clear there are only two Verve athletes that are actually in high school, this was not either of them. 

This got me thinking about what I was doing in high school. I was swimming, and not very well. I had stopped taking it seriously, I was many years into the sport with little to show for it, so the motivation to push on was lost. So during the off season I spent my break periods sitting with friends in a specially designated area of the school called “smokers corner”. Yeah, I smoked. It was a form of rebellion, I’ve made peace with it. I spent the weekends, in the wise words of Luke Palmisano, “gettin’ crunk”. Yeah, I underage drank. It was a form of rebellion, I’ve made peace with it. I spent lunch period walking to Burger King, it was the only way to eat cheaply and save money for cigarettes. I was not paleo in high school. I was a tomboy in high school. Still am, somehow it’s more socially acceptable now. Basically if you could take the unhealthiest version of myself and subtract 15 years, you would have me in high school. Based on this it might not shock you to hear I was not happy in high school. I hated my body, I hated that boys treated me like a boy and hit on my more girly friends, I hated not being really good at anything. I had zero direction in high school. So, pretty much, not my finest years. 

If I were to sit here and compare my current lifestyle to high school, hands down my current self is way awesomer. My high school years helped mold who I am today but they are not something I would use to define me today. Now I recognize this is not everyone’s story, I’m sure there is a good chunk of you that were athletes in high school, good ones too. So maybe it is hard to see where you are now and not want to compare yourself to back then. Well Uncle Rico, I’m here to tell you, just like me, A LOT has changed for you over the years. You got jobs, the kind that suck your life away. Maybe you sit hunched over a desk, maybe you are on your feet all day, maybe you build things and do hard manual labor all day. It doesn’t matter what you do, it takes it’s toll on your body. You are not 18, you do not rebound like you did. Maybe you have had kids. Kids take up your time. Between your job and your kids when do go to the grocery store? You don’t, you drive through McDonalds, it’s easy, it’s convenient, and it comes with a toy. Toys equal no tears. These things and more have happened since high school, you and your body are completely different than high school. 

Then came CrossFit. Oh, sweet, sweet CrossFit. It’s only 1 hour and you sweat buckets. It’s convenient, it’s on your way to work or on your way home from work. Your inner athlete has been reawakened. You love the drive and the competition, you learn how to better fuel your body to make you a better athlete. You bring your loved one to try it, to make a time during the day you can be together, and then you curse your decision when they start kicking your butt. You find yourself scrolling through CrossFit videos online, you find yourself ordering your third pair of nanos and first pair of olympic lifting shoes. Clearly things have changed. When you find places to CrossFit while you are on vacation, take note my friends, life as you know it is different. So how in the world can you look back to your teenage years and compare it to anything that you do now? I will answer that for you, you can’t. 

I’m going to take this a step further. . . how many of you compare yourself to your pre baby self? Or how about your pre injury self? Or pre surgery self? You are a different person. I speak from experience. I had shoulder surgery, there was physical change done to a part of my body, it is not the same shoulder I had 3 years ago. Now, do I compare myself to 3 years ago. Yes, I do. Now. But I didn’t for a while. I took my logbook pre surgery and tucked it away. I started a new one and watched my progress from day 1 post op. I started fresh and new. It was over a year later, when I saw some progress that I was making, when I dug out that log book. I had come a long way, it was exciting to see it, but before I looked I had no idea where I stood in comparison to my previous athlete self. I had nothing looming over my head that I felt like I had to get back to, there was no pressure to achieve something sooner than later. My only goal was to move along and remain pain free. I’ve done that and more. Starting over is a good thing. But when is your start over? The day you started CrossFit. The day after you give birth. The day after surgery. The day after the life changing injury.

You may have multiple start overs, one for every kid, or injury. There is nothing wrong with that. With every start over brings new knowledge, new understanding, and new PRs. Relish in them. Rejoice in them. Do not poo poo them because in a previous life you could have done better. It’s about what you can do now. And what you are doing now is pretty badass, I bet your high school self would be jealous. Unless of course you are Jordan or Ethan, in which case keep CrossFitting and kick high school in the teeth, it just keeps getting better.