For time:
25 Handstand push-ups
50 Toes to bar
Run 800m
75 Push press, 75# (55#)
100 Double unders

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What have you failed at recently?  What mistake have you made?  Because I make alot of them.  I mean really, where do we start.  As a new parent, my favorite advice is “Well if you aren’t making mistakes then you aren’t trying hard enough.”  And it’s true, there is so many differing opinions and tidbits of advice that make my head spin.  Sometimes, I just gotta pick a path and go down it.  Sometimes it works out for us (this kid L-O-V-E-S broccoli!) and sometimes it doesn’t (now she knows how much she loves to splash water so pours out her cup into her tray everytime!).  But we keep learning and somehow survive to learn again another day.

That happens alot to me both in the gym and it carries into daily life.  I’m really glad that Verve is a place where I can saunter in and look silly (ie. cartwheels and backwards jump-rope).  All the while I’m improving my fitness by way of adaptations in my muscle tissue and nervous system AND other people aren’t scared to look silly with me.  

Sometimes I’ve over-estimated what I can do and have to unload a bar mid workout after multiple failed attempts.  Sometimes I’ve under-estimated my capacity and shorted myself of the planned stimulus of the workout.  But I log it in my notes and move on.  When doing overhead squats the other day, while I was super happy with my max weight, I recorded “No failures, should have tried more” so that next time I’ll challenge myself a little harder.  

While most of the time in life it’s not fun to fail, within the walls of Verve is a safe place to push your boundaries.  Don’t be scared of it, embrace it!  Try a rep scheme just a little higher next time, listen to your coach and load a little more weight on the bar.  Because if you’re not ever failing, then hell, you’re not trying hard enough.

Don’t miss the sign-ups at the front of the gym–>because you like to have FUN.

Mobile Hydrostatic Body Fat Test on Friday, June 1st and Saturday, June 2nd.  Come get dunked and get accurate measures of your lean body mass.  These are filling up fast!  Cost is $49 initial test, bring cash/check/credit card with you to the 15minute appointment.  Bring your swimsuit and towel and enjoy some vitamin D with us afterward!

Colorado Outlaws Lacrosse games on Saturday, June 2nd at 7pm and Saturday, June 16th at 730pm. Come cheer on a fellow Verve athlete and enjoy some fast-paced fun outside with us!

For time:
Row 1k
25 Pistols
15 Hang cleans, 185#(125#)

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How do we get better?  Is there a magic formula, pill or code to crack? Many of us wish there were, but the reality of the situation is you have to work hard at anything (insert any life skill/art here) to get better at it.  Shocking revelation I know, but you would be surprised at how many of us expect we will stay  fit, injury free, and even put out elite athletic performances with average effort.  When you think about mastering a skill, how long do you imagine it takes? Take Tai Chi for instance, if you decided today that you wanted to be great at Tai Chi, not the best ever, but better then average, where you can hold your own and feel fluid in the movements. What do you think it would take?  How much time?  What type of training? A self guided DVD or your very own personal master?

Well one things we know for sure, if you set a goal it’s far more likely that you meet it then if you never set it at all.  So we invested in a tool that just might help keep you on track.

 Beyond The WhiteBoard is here

Join us! We have recently upgraded our subscription to Beyond the WhiteBoard to include as many Verve members as would like to join this innovative online tracking system.  We did the research, tried out different methods and we picked our favorite, so here it is.

What is it? An online tracking system for, your WOD and your food
Why is it cool? Verve enters the WOD and  you enter your results
What does it cost? For Verve members $0

Beyond the White Board is an online tracking system started in 2008.  Since that time they have been on the forefront innovating their product to include all the things you may need to start tracking. Food, sleep, fish oil, your lifting numbers, WOD’s etc.

Here’s the website, it’s free as a member of Verve, so why the hell not start tracking your progress!

5 – 5 – 5 – 5 – 5

Overhead squat

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Nanos’ soon to be back in stock!

Been wanting some Reebok Nano’s, in just the right size and color?  Well, Reebok has the Nano’s back in stock! Yay and we plan to make another order by Thursday night. So if you want us to order your special size and color, please e-mail cherie@crossfitverve.com with the exact size and color you’re looking for ASAP and we’ll get them for you.  

Nutrition challenge update – By Patrick McGinty

So it hasn’t been that long since we had our nutrition challenge, where there were amazing results and such positive responses. It’s been been only 10 weeks and we are curious how people are holding up and continuing their great work. What has worked? What has not? Who is still going strong? This may be a good time, as we head into summer, to check out your food journal from those weeks not so long ago and remind yourself of the great work you did.

Perhaps set some new goals for the summer. BBQ’s and all of the fixings can be a challenging time to maintain a solid paleo/zone diet. Perhaps you can do a self assessment to see what is working and set small goals to make sure that at least one meal a day is paleo. Or maybe you need to make sure that you have enough food prepped for the week to make your life easier. You may need to simply get the old menus and shopping lists. Remind yourself that the challenge wasn’t that hard and the pay offs were huge. It could even be as simple as getting batteries for your food scale to make sure your blocking your meals. Whatever your goal may be, take a moment to share your goal to help inspire all of us.

Below is another informational and eye opening article that sheds light on the horrors of processed food. From secretion from beaver glands to duck feathers, the American public has grown accustom to eating products that are easy and have long life shelves. Now the sides of a box of food may not say “includes duck feathers” but buyer must still be aware. For example, amino acids can be derived from duck feathers and hair. Amino acids sound like good supplements for a strong body and perhaps when seen on the side of a product does not raise an eye brow. A good rule to follow is if it is not going to grow mold in the next week or so it is probably not worth putting in your body.

HuffingtonPost

Our next Nutrition lecture will be Thursday May 31st at 7pm, be there or be square! 

Weighted pull-ups 3-3-3-3-3

Then, “Randy”
75 Power snatches, 75#/55#

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Did you know CrossFit Verve is on Twitter?  Follow us to extend our community beyond the reaches of our walls.

Five rounds for time of:

Handstand walk 25 yards
50 Squats

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Eight rounds for time:

Run 400m
5 Back squats, 75% of 1RM

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With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able.
Use as many sets each minute as needed.

Compare to: 120123 

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Broccoli, why are you making me eat it coach?

Over the past 20 years numerous studies have concluded again and again that people who eat and abundance of broccoli have fewer cancers of the colon, breast, cervix, lungs, prostate, esophagus, larynx, and bladder. The reason lies in broccoli’s abundance of disease fighting compounds (Micro-nutrients). For example, broccoli contains indoles, which can help inactivate harmful estrogen’s that can promote the growth of tumors. Researchers at John Hopkins University discovered another compound in broccoli called sulforaphane that stimulates animal and human cells to produce cancer-fighting enzymes. As if this weren’t enough, broccoli is also rich in beta-carotene, another well-known cancer fighter.

All in all, one broccoli spear contains about half the RDA for beta-carotene, more than twice the RDA for Vitamin C, a healthy dose of potassium and calcium, folic acid, selenium and lets not forget fiber. Micro-nutrient essential for a plethora of metabolic processes.

So, eat more broccoli. No one ever knows they needs these special micro-nutrients until it’s too late. I found shredding it in the food processor once a week gives me a lot of options and it tastes better, like in the eggs above.

21 – 18 – 15 – 12 – 9 – 6 – 3 reps for time of:
Dumbell hang power cleans
Dumbell push press
Dumbell lunges

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CrossFit Kids Comes to CrossFit Verve 6 weeks, 6 classes, Big FUN!

When: May 19th – June 26th Saturdays at 1:30pm – 2pm
Where: CrossFit Verve
Who: Your kids ages 5-12
Cost: $80
Sign-up: Online with MBO, (under online store, series and memberships, CrossFit Kids) and show up on Saturday!

Any questions? E-mail info@crossfitverve.com

As many rounds as possible in 15:00 minutes of:

9 Thrusters, 115#/75#
1 Legless rope climb, 18′

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BIG Fun for kids!!!

Our children are little weeds that need to be watered everyday.  Some feed their little weeds with sugary snacks and video games.  Here at Verve, we feed our little weeds with encouragement and challenges everyday.  Children need to be out and about in our wonderful world.  Enjoying the sun getting their Vitamin D.  Jumping and landing on hard surfaces to fortify the Calcium in their bones.  So what a better way than to include them in the same activity that you love…  Crossfit.  

Verve is starting a Crossfit Kids program that will help your child on the field and in the classroom.  “BIGFun” stands for Broad, Inclusive, General, and Functional.  This training allows kids to participate in classes that develop functional strength for everything they do in their active lives.  At the same time to have as much fun as possible.  Verve kids will be based off the same 10 general skills that the adults use.  Cardio/Respiratory endurance, stamina, strength, power, speed, flexibility, agility, accuracy, balance, and coordination.  We were all young once, remember how awkward you were with your ever changing body?  Verve Kids will help these young athletes excel with a combination nutrition, monostructural conditioning(running, jump rope), gymnastics, and weightlifting(super light).  Which all will lead to the ability to excel in any specific sport they choose.  

Our goal is to get you kids off the couch and get them involved in physical activities that will benefit them physically and mentally.  CrossFit will help your youngster in other sports that they enjoy also by not specializing.  CrossFit will work on both their anaerobic and aerobic capacities.  

We are going to have a 6-week trial run of the Kids program starting May 19th.  The class will be 30 minutes long at 1:30pm on Saturday’s.  Please show your interest and your enthusiasm on the comments page.  

Four rounds for time:

Run 400m
10 Burpee up and overs, 5′

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Todays classes are Outside WODs at Commons Park.  Meet us at 18th and Little Raven for some jumpin’ fun in the sun……and maybe some coffee afterward.

We all had such a good time at the Rockies game that now Verve is lookin’ to go enjoy some fun at the Roller Derby on Saturday, May 19th.  Who wants to join us?