As many reps in 20 mins as you can of:
10 Pull-ups
20 Push-ups
30 Air Squats
15 Pull-ups
30 Push-ups
45 Air Squats
20 Pull-ups
40 Push-ups
60 Air Squats
25 Pull-ups
50 Push-ups
75 Air Squats
30 Pull-ups
60 Push-ups
90 Air Squats

Post rounds and reps to comments or BTWB.

Do Genes Determine Who We Are?

When a child is conceived, the blueprint for that child is given to him by mother and father through genetics. Does this mean that everything about that child is determined from birth? As in, how that child will act and react, change and grow, and what choices the child will make? According to new research, not likely. Quoting an article published on theweek.com, researchers are finding that: 

“genes can be turned on and off by experiences and environment. What we eat, how much stress we undergo, and what toxins we’re exposed to can all alter the genetic legacy we pass on to our children and even grandchildren. In this new science of ”epigenetics,” researchers are exploring how nature and nurture combine to cause behavior, traits, and illnesses that genes alone can’t explain, ranging from sexual orientation to autism to cancer.”

Let’s consider the significance of this. If outside environmental influences, such as diet, stress, or airborne toxins can influence the expression of our genes in us, what does that say about what a pregnant woman takes in as her diet, feels, or breathes? What does it say about us, as cognitive people, and how we can effect change on ourselves? The scientific community is only beginning to find out. The basic idea though is that we, you, greatly affect how our genes express themselves. If we eat poorly, treat people badly, handle stress badly, ect., we open up pathways for certain genes to express themselves. If we do the opposite, our body has the ability to switch those genes off and turn on new ones. Crazy, isn’t it? Add to that the idea that the genes we turn “on,” or “off,” can turn up “on” or “off” in our children, as well as our children’s children. This idea of epigenetics puts a profound sense of responsibility on a person to allow themselves to become the best expression of themselves that they possibly can. So… how’s that latest nutrition challenge going?

Complete as many rounds as possible in 18 mins of:
15 Box Jumps (24″/20″)
12 Push Press (115#/75#)
9 Toes-to-bars

Post rounds and reps to comments and BTWB.

Breathing ~ Luke Palmisano

I get a lot of people asking me when or how to breath during exercises. I really like this question, because rarely do I think about this topic. Come to think of it… I think I should think about it more. Which, again, is why your questions are good. I mean, why think if you don’t have to think, right? 

Forget I said that. I ALWAYS think. All right I really don’t. But I should. 

I digress.

Let’s go over why this matters. If you were to take the biggest breath you could before performing a really big lift (think one-rep-max deadlift or squat), a number of things happen inside of you. Because air cannot escape your body, the pressure in your thoracic cavity (involving your rib cage and your lungs, generally speaking) spikes. This pressure squeezes the vein that returns blood to the heart. Therefore, the blood returning to the heart decreases. Therefore, blood going back out to the rest of the body decreases. Because the amount of blood going through the heart decreases, the heart rate will compensate by spiking. In addition, your blood pressure spikes. In a bad scenario, this decreased volume of blood leaving the heart can result in brain anemia and a loss of consciousness (this has never never never never never never never never never ever happened to me, by the way). The good news is, after you pass out, your vital signs all gradually return to normal. But not before some scariness occurs. Point is, it’s good to know how to breathe, and to avoid passing out while working out (again, I do not know this from personal experience). 

So, some tips.

1. Don’t hold your breath doing light weight reps. Breathe at the beginning and ending of the movements. Thrusters are a good example of this. You want to breathe at the top and the bottom of the movement. Holding your breath too much stresses the lungs unduly while working out. Oxygen is good.
2. If you’re a beginner at lifting, your exposure to heavy loads should be limited.
3. You do not want to take the biggest breath possible before performing a maximal effort lift. Repeat: do not. You want just enough oxygen to increase pressure in your abdominal cavity. 
4. When lifting heavy, try exhale forcibly, but slowly. This will decrease the pressure in your thoracic cavity, which should decrease the risk of blacking out. 
5. If you’re a beginner, you should inhale and exhale during lifting reps, especially when the weight is held on the chest. This will help keep your weight lighter, which is good; you’re still getting used to the movements. 

15 – 12 – 9 – 6 – 3 reps for time:

Chest to bar pull-up
Clean and jerk, 135# (95#)
Push-up

Post time to comments and BTWB.

Hello Team –

Though we are sad to see Luke leave, we are excited to announce a new Full Time training position opening up at Verve. This is a thrilling opportunity and hope that it not only provides a sustainable income/lifestyle for an amazing trainer, but also provides continued consistency and care for our athletes.  Our biggest requirement is that we hire the right person for this job with an emphasis on the concern for our athletes and dedication to excellence above all else.

Here are some highlights:

Expectations and qualifications:
An amazing attitude
5 days a week availability
Level 1 Certificate (copy to be kept in personnel file)
CPR card/AED course completion (copy to be kept in personnel file)

Preferred but not required:
2+ years CrossFit training experience
3+ Specialty Seminars/Certifications
Coaches Prep Course
CPR card/AED course completion (copy to be kept in personnel file)
Associate’s Degree

Benefits include:
Health Insurance
Paid Time off
Continuing education priority and reimbursement
Family memberships

This position will be a salary position with a starting pay range of 35K-42K per year based on experience with a 6 month review for % increases. The trainer will also be able to schedule personal trainings to increase yearly income.

If you are interested here is the step by step process:

Step 1. Send in your resume, and three references to info@crossfitverve.com.

Step 2. We will respond within 2 days with a trainer assessment to be filled out and returned within 10 days from receipt.

Step 3. We will schedule interviews for select candidates, beginning Tuesday, February 4th.  

Step 4. We will schedule a time to observe you training a class.

Each step will be based on our assessment of the last.  If the process takes longer then we expected or if we need more time to find the right person we will extend that time frame.

If you have any specific questions which may not be detailed here we are happy to answer them for you. Please just e-mail your inquiry.

We will stop taking resumes/interest at 5pm on Thursday, January 30th.  If you have completed our assessment before in a prior process, kindly let us know and we will send you an alternate assessment.  Thank you and we can’t wait to have you as a part of our amazing team!

Shoulder Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5

Post weights to comments and BTWB. 

The 2014 CrossFit Open 

Yes, it’s here. The competition for the everyman. Or woman. The competition for the every-person. Or just every person. Not all will make it to Regionals, much less the Games. But you can make it here. Workout with your friends, family, and loved ones, and get fitter together. Cheer, sweat, bleed, and cry. It’s all allowed. Here at Verve, we will be holding Open workouts every week. The Open season culminates with the CrossFit Games later this year, but really, these are our Games. To make a team. To compete with a friend. To compare with last year. In all truth, it’s you against you. So what will you do? Why not come to a safe place, where you are made to feel good about yourself, and show yourself how hard you can push it? If you’ve never competed in the Open, why not try it this year? Here are some workouts from past years: 

2011: As Many Rounds As Possible in 10 Minutes of: 30 Double Unders, 15 Power Snatches. Think 30 double unders and 15 power snatches at a light weight doesn’t sound too bad? That’s the catch. The weight is light enough, and the reps low enough, to allow constant movement. No matter how tired you are, you can still perform one. More. Rep. Brutal on the lungs, and the forearms. 

2011:  As Many Rounds As Possible in 10 Minutes of: 60 Bar-facing burps, 30 Overhead Squats, 10 Muscle-Ups. Making it to the muscle-ups was a victory. Your shoulders held the challenge of supporting weight overhead after blasting them with 60 burpees.

2012: As Many Rounds As Possible in 7 Minutes of: Burpees. Need I say more. 

2012: As Many Rounds As Possible in 12 Minutes of: 150 Wall balls, 90 Double unders, 30 Muscle-ups. Your legs are fried, and then you have to pull it together to do 90 double-unders before progressing to 30 muscle-ups. 

2013: As Many Rounds As Possible in 10 Minutes of: 5 Shoulder-to-overhead, 10 deadlifts, 15 box jumps. By the end, you legs are lead. 

It’s worth noting that every Open year thus far has included a workout with thrusters and pull-ups. 

So what’ll it be? Why not give it a shot. You’ll have an army of athletes and coaches having your back! 

On a side note, we will be looking for judges to help with scoring. The more judges we have, the easier it is to run each event. To have a score submitted, it must be counted by someone who has taken and passed the Judge Test. You must be judgy. You must stand back and judge with a staunch look of sweet judgness. Kidding. Though I’d like to see what that looks like. Really, you just need to be firm and let your athlete know what you’re looking for before the workout begins. It’s a 10$ test that you can fail kagillion times. Any questions, ask a trainer for details. Also, if you hope to go to regionals as either an individual or part of a team, you must have your workout video’d, and submit that video for judging. 

Complete as many rounds as possible in 20 mins of:
8 Strict Pull-ups
8 Box Jumps, 36″(30″)
12 Kettlebell Swings, 32kg(24kg)

Post rounds and reps to comments and BTWB.

Thank you to all who came out to Verve to help us raise funds for Kevin Ogar yesterday.  We were able to to raise $3,000 on top of what you all have donated recently!  We had over 100 Verve athletes and visitors attend classes in honor of Kevin.  If you were unable to come yesterday, you can still donate:

www.KevinOgar.com

Kevin Ogar’s Recovery via Fundly.

 Schedule reminder

Join Emmalee and Courtney as they host a Muscle up clinic on Wednesday January 22nd at 6pm.  They will be going over ring, bar, and other modifications of muscle ups.

On the same night, The Matt Chan will be giving a Nutrition lecture at 7pm.  All other 7pm classes will be cancelled.  Sign up for both on MBO

Tomorrow, Monday at 7pm we start the last Foundations classes for January.  If you have any questions, please email info@crossfitverve.com  

Complete as many rounds as possible in 20 minutes of:
:30 Handstand hold
:30 Squat hold
:30 L-sit hold
:30 Chin over bar hold

Compare to CrossFit Verve 110205
http://www.crossfitverve.com/saturday-110205/

Post rounds to comments and BTWB.

Ten Questions With Scotty Lefebvre

1.) Scott: What brought you through the doors at Verve? 

A: Honestly, I was just getting done with another round of P90X and was bored out of my mind. I saw this guy on ESPN named Matt Chan who was a fireman and owned a gym three blocks from my house. I decided to go over and see what “The CrossFit Hype” what all about. When I came through the door Matt greeted me wearing wrist and ankle weights. I assume (now that I truly know what a bad-ass he is) he was probably trying to improve his typing speed. I mean, he was doing office work at the time. I was on my way, and a few days later I was hooked. 

2.) What is more rewarding: saving babies, or cats from trees?

A: Well, you might assume it was babies…. but cats are so cute and fuzzy.  Although, “it’s really” all about pulling granny out of the window.  That pretty much sums up how I roll every day at work.  Babies, kitties, and saving granny.

3.) When you laugh in the face of danger, is it a hearty chortle, or a guffaw? 

A: I never laugh, but I do sneer and snarl at it

4.) How did you meet Emily, and why does she keep you?

A: We met on an overnight river trip and naturally she was instantly enamored of all my awesomeness (not really; I’m pretty sure she couldn’t stand me really). But, about a month later, we went on our first date and we’ve been together ever since.  I guess you can say I grew on her, kind of like a fungus.  Why she keeps me around?  I have no idea!  Would you?  (That question was rhetorical James Whitmore so shut your mouth)

5.) Who is your favorite trainer? 

A: This is a tough one.  You’re all pretty awesome in your own ways. After traveling around and experiencing some of the not so awesome trainers at other boxes I really do appreciate the quality at Verve.  But with all that said, It’s still a toss up.  Luke loves it when I whisper in his ear at the start of class and that always makes for a better WOD… wink-wink.  But Clancy, well he yells at me, makes fun of me, makes sure to heckle and belittle any accomplishment I’ve ever had.  Which also make for positive workouts for me.  I guess each of those two guys know how to keep me moving.  Sweet sweet tenderness with Luke and brutal, brutal, brutal, brutal honesty with Clancy.

6.) What is you favorite workout and why? Your least favorite?

A: Anything with body weight movements I enjoy a lot.  Since I’m a short guy, rowing pretty much sucks.  BTW James keep your mouth shut… again!

7.) Where are you from originally? What brought you to Denver? 

A: I’m originally from MN and I came to CO in 1991 to go to college.  That lasted for about a year before I pursued my recreational dreams for the next 15 years living in Crested Butte.  I was a raft guide, ski guide, mtn. bike guide and even competed on the Big Mtn. Extreme Tour with coach Patrick McGinty back in the late 90’s.  Eventually, I needed a real job and I got hired with West Metro Fire, which brought me to Denver.  The rest has been saving babies, kitties, and granny’s.

8.) On a scale of 1-10 (with the possibility of giving yourself an 11-20) how good ARE you at saving many babies on a daily basis? 

A:  I would only give myself a 9 on saving babies, a 12 on saving kitties, but at least a 17.3976543 (anything more would be cocky) when it comes to saving granny’s (of course this is all on a scale of 1-10).

9.) What are your goals as an athlete? 

A: Goals are always changing.  A healthy lifestyle and an injury free career would be fantastic.  Actually catching Kaplan one day, one WOD, would be nice.  As far as competition goes… we’ll see.  I’m contemplating retirement.

10.) Mr. Lefebvre, the floor is yours. What would you like us to know about you?

A: Emily is my calming force and my best friend.  Verve is my getaway.  I really really like happy hour. As you can all see grammar and punctuation are not my strong point (Editor’s note: Fixed…Kinda).  It sucks that Palmisano is moving to Hawaii.  I’m gonna miss him a ton!  I will help bail Clancy out of jail, when the time comes. IT WILL COME.  It’s only a matter of time.  Oh ya, and James… shut it. 

Scotty, we’re so glad your journey led you here!!

Push Jerk 1-1-1-1-1-1-1

Post weights to BTWB.

Some happening going on at Verve this weekend and next week:

Hydrostatic BodyFat Test Truck will be at Verve on Saturday, January 4th.  Sign up for your test here.  Payment upon arrival with Rosanne, via cash/check/credit card.  Walk-ins welcome, but subject to schedule.  This is open to anyone and everyone, not just Verve members, so take advantage and get some accurate numbers to start off 2014 right!

Initial test is only $49.00 Subsequent retests are $35.00

I’m going to be erasing the Goals and Accomplished board on Sunday.  If there is anything you’d like to add or take note of please do it by Sunday. The new board will be ready for 2014 goals on Monday.

We have our first Free Intro Class of the new year this Saturday at 8 am.  If you have friends or family that have interest in starting CrossFit, this Saturday’s intro class will be a great way to start.

Our Foundations classes also start new next Monday at 7 Pm.  Please let us know if you have any questions about the Foundations classes or the intro classes.

For time:

20 Wall balls, 20# (14#)
20 Medicine ball cleans, 20# (14#)
20 Sit-ups
20 Box jumps, 24″ (20″)
20 Push-ups
20 Double-unders
20 Pull-ups
20 Overhead squats, 95# (65#)
20 Kettlebell swings, 24kg (16kg)
20 Push Press, 95# (65#)
20 P-Bar Dips
20 Burpees
20 GHD sit-ups
20 Walking lunge steps
20 Knees to elbows

Post times to comments and BTWB.

A Fresh Look at the Good Morning ~ Charles Poliquin

Years ago the good morning became a popular exercise for the glutes, erector spinae, and hamstrings. It begins from a position of advantageous leverage, as opposed to the deadlift, which begins from a position of disadvantageous leverage. The good morning also involves a counter movement and starts with an eccentric contraction, as opposed to the deadlift, which does not have the such a counter movement and begins with a concentric contraction. 

OPEN GYM FROM 9-10 A.M.

Do your thing. 

Five rounds for time of:
20 Glute-ham-developer sit-ups
Three rope climbs (legless), to the beams

Post times to comments and BTWB.

10 Questions With Vanessa Palmisano

1.) First question is the easiest: Who’s your favorite trainer, and why?

Do I have to say Luke?  If so, then Luke Palmisano is definitely my favorite trainer.  If I don’t have to say Luke, then I would say Luke Palmisano is definitely my favorite trainer:)   But seriously, I love all the trainers so much.  They all add their own little element to the classes and make the experience so enjoyable for me. 

2.) Where do you hail from? Is where you’re from famous for anything?

Anaheim, California!  It’s the home of Disneyland and No Doubt and one of the coolest places ever.  

3.) What got you started doing CrossFit?

When I first got married my husband introduced me to CrossFit and I have to admit I totally was not feeling it.  I never dedicated enough time to notice a difference or to get stronger.  But now that I have been coming to more classes and noticing changes in my body I am so pumped.  It only took three years of brain washing, Luke, but you’ve totally succeeding in making me love Crossfit. 

4.) Do you think Kim Kardashian and Co. do CrossFit?  

No, I don’t think so.  But her booty is definitely my motivation when I’m doing squats and deadlifts.  

5.) On a scale of 1-10, how good is In-N-Out, and why haven’t they come to Colorado yet?

Its like 1,000.  Probably more.  It’s the most amazing thing ever.  Double double animal style…omg I’m totally fantasizing right now!  And I have no idea why they haven’t come to Colorado yet, but its pretty lame that they haven’t.  

6.) Since you don’t have In-N-Out in Colorado, what’s your favorite cheat meal?

Pizza.  And beer.  And cheesecake.  I just started zoning so these questions are really difficult to answer.  I really want to cheat right now. 

7.) What keeps you coming through the doors at Verve?

The people!  I know everyone says that, but I am getting to know so many awesome people.  I used to always be so insecure about working out at Verve with all the amazing athletes that train there, but everyone has been so supportive.  People cheer you on mid-workout when they can’t even breathe themselves.  It’s pretty cool. 

8.) What’s your favorite workout, and why?  

I really like anything with deadlifts in it.  Kim Kardashian booty, remember? 

9.) Your least favorite?

Rowing sucks pretty bad.  So do burpees.  Ugh, they make me want to puke! 

10.) All right Vanessa: What would you like us to know about you? 

I’m a hopeless romantic and super dramatic and pretty awesome.  I hate cold weather and love the ocean.  Jude is my favorite person in the whole world.