Five rounds for time:
15 Medicine ball cleans, 20# (14#)
30 Double unders
Post time to comments.
Only 1 class today at 7am sharp. Don’t be tardy, come earn the rest of your weekend fun and get to Snooze before the crowd hits!
Saturday 120512
Friday 120511
Three rounds on the 6:00 minute interval:
Run 800m
Post times to comments.
Maintaining a high level of performance is dependent on several things, namely nutrition, physical activity, and sleep. When you ignore one of these or one of them is insufficient, your weight will suffer. The amount of sleep you get directly effects staying at a healthy weight.
Hormones in your body respond to the food that you ingest. One of those hormones is cortisol. Cortisol comes from the adrenal glands located on top of your kidneys. When you do not get enough sleep the adrenal glands release cortisol and travels to your brain and triggers it to think that your body is hungry even if you have already eaten.
When you sleep, your body replenishes the growth hormones in your body. When you do not get enough sleep, growth hormone levels are reduced, which in turn reduces the body’s ability to grow new muscle. We know limitations will happen in life that affects your sleep schedule such as your night life, work, babies… But try and make your sleep a priority in order to keep that healthy weight and to continue to break those PR’s.
We’ve been discussing sleep cycles and apps recently at Verve, what’s your favorite sleep aide? (And whiskey doesn’t count!)
Today our Outside Moms class will meet at Commons Park at 18th and Little Raven. Bring your stroller and be prepared for some kid-friendly fun.
Remember, Saturday classes will be condensed to a single 7:00AM class at Verve, so you can get your WOD on and then get to enjoy a yummy post-workout breakfast.
On Sunday we’ll host our normally scheduled 10am and 11am WODs, however they will both be at Commons Park (18th and Little Raven.) So come enjoy fun in the sun, and maybe grab some coffee afterward!
Thursday 120510
Shoulder press 3 – 3 – 3 – 3 – 3
Post loads to comments.
The Stone Cutter
There was once a stonecutter, who was dissatisfied with himself and with his position in life.
One day, he passed a wealthy merchant’s house, and through the open gateway, saw many fine possessions and important visitors. “How powerful that merchant must be!” thought the stonecutter. He became very envious, and wished that he could be like the merchant. Then he would no longer have to live the life of a mere stonecutter.
To his great surprise, he suddenly became the merchant, enjoying more luxuries and power than he had ever dreamed of, envied and detested by those less wealthy than himself. But soon a high official passed by, carried in a sedan chair, accompanied by attendants, and escorted by solder’s beating gongs. Everyone, no matter how wealthy, had to bow low before procession. “How powerful that official is!” he thought. “I wish that I could be a high official!”
Then he became the high official, carried everywhere in his embroidered sedan chair, feared and hated by the people all around, who had to bow down before him as he passed. It was a hot summer day, and the official felt very uncomfortable in the sticky sedan chair. He looked up at the sun. It shone proudly in the sky, unaffected by his presence. “How powerful the sun is!” he thought. “I wish that I could be the sun!”
Then he became the sun, shining fiercely down on everyone, scorching the fields, cursed by the farmers and laborers. But a huge black cloud moved between him and the earth, so that his light could no longer shine on everything below. “How powerful that storm cloud is!” he thought. “I wish that I could be a cloud!”
Then he became the cloud, flooding the fields and villages, shouted at by everyone. But too soon he found that he was being pushed away by some great force, and realized that it was the wind. “How powerful it is!” he thought. “I wish that I could be the wind!”
Then he became the wind, blowing tiles off the roofs of houses, uprooting trees, hated and feared by all below him. But after a while, he ran up against something that would not move, no matter how forcefully he blew against it – a huge towering stone. “How powerful that stone is!” he thought. I wish that I could be a stone!”
Then he became the stone, more powerful than anything else on earth. But as he stood there, he heard the sound of a hammer pounding a chisel into the solid rock, and felt himself being changed. “What could be more powerful than I, the stone?” he thought. He looked down and saw far below him the figure of a stonecutter.
– Chinese story, Author unknown
Simple as the story may be, it is amazing how we get caught up in wanting more then we currently have. Maybe life would be easier if only, fill in the blank. If I could lift more, run faster, do more push-ups, if overhead squats were easy for me etc… It is in the journey that we are able to find our true strengths. Be happy with where you are right now and proud of where you are going.
Classes for this Saturday have been changed from the Outside WOD due to weather concerns. We look forward to giving you all a fun WOD at 7am before you get your weekend fun started. Please sign up here.
Wednesday 120509
As many rounds as possible in 8 minutes:
5m/10m/15m Shuttle sprint
5 Snatch, 95#(65#)
15 AbMat sit-ups
Post rounds to comments.
A Case for the 11th Fitness Domain: Self-Confidence
Written by CrossFit Invictus Athlete Justin NahamaWhat do Steve Jobs, Michael Jordan, Chris Spealler and Kris Clever all have in common – aside from being generally awesome and having a huge fan base? While these individuals, like each of us, differ in background, strengths, weaknesses, shape and size, they all share at least one common characteristic: the ability to maintain self-confidence in the face of adversity or “failure.” While self-confidence is not one of CrossFit’s 10 fitness domains/general physical skills, I full-heartedly believe it is an integral part of the foundation for success in our quest to improve personally, professionally and athletically.
Written by CrossFit Invictus Athlete Justin NahamaWhat do Steve Jobs, Michael Jordan, Chris Spealler and Kris Clever all have in common – aside from being generally awesome and having a huge fan base? While these individuals, like each of us, differ in background, strengths, weaknesses, shape and size, they all share at least one common characteristic: the ability to maintain self-confidence in the face of adversity or “failure.” While self-confidence is not one of CrossFit’s 10 fitness domains/general physical skills, I full-heartedly believe it is an integral part of the foundation for success in our quest to improve personally, professionally and athletically.
Webster’s Dictionary provides four definitions of the noun “confidence.” The key definition for our purposes is “a feeling or consciousness of one’s powers, or of reliance on one’s circumstances.” This definition taps into the driving force behind self-confidence: we are in the driver’s seat. Failure is a relative term. Unfortunately, we often use the term failure and disappointment interchangeably. When you hit the bottom of your third thruster with twelve more ahead of you during the second round of Fran, that little voice in your head will usually start whispering something to the effect of “you suck.” Likewise, that inner voice whispers similar sweet nothings if your professional work is not up to par or your 15-month-old son does a reverse swan dive off the couch (I caught him…). While disappointment is part of life (and actually quite healthy if you are setting challenging goals, see George’s article on goal setting), characterizing disappointment as failure is unnecessary. It is the kryptonite to maintaining self-confidence.
I can make one guarantee based on my personal journey: not everything in life can be completed unbroken. At some point, everyone will drop the bar. Whether it is in the gym, at work or at home, it will happen. The opportunity for negative self-talk will invariably ensue and you will be at a crossroads. The easy and tempting path is to honor that negative self-talk, which is a road peppered with self-indignation and excuses. “I missed a few weeks of training, I can’t go back.” “I need another minute before I pick the bar back up.” “I ate terrible while I was traveling, I’m done with Paleo, ice cream has some protein in it.” Sound familiar? This path is a one-way ticket to a decrease in confidence and self-worth. Moreover, this path will, with very few exceptions, spill over into other areas of your life and impede your overall happiness, health and well being. By no coincidence, one of the examples Webster’s provides of using “confidence” in the proper context is “He lacked the confidence to succeed.”
The other, more challenging path is one ripe with opportunity. Can you acknowledge that you, and you alone, are in the driver’s seat? Can you silence that inner voice and genuinely believe that each “failure” presents a new opportunity to dig in and overcome that obstacle? When you get kicked to the ground, do you get up because you have to, or because you are hungry to regroup and move on to the next challenge? Are you happy with complacency or do you seek out the “difficult-difficult” challenges (see article on difficult-easy). The decision to take control and maintain our self confidence in the wake of any shortcoming will play a pivotal role in our ability to succeed in the future. I submit that this skill or “domain” is equally as important as learning the proper mechanics of a deadlift or clean.
A common misconception equates physical appearance with confidence. Those who buy into this media-fueled notion are deeply misguided. Anyone can wear flashy clothes, a fancy watch and buy the latest (expensive) Crossfit gear. But even the most expensive clothing, an extravagant Rolex and the lightest Inov-8’s will do little to appease that inner voice when an individual falls short of a goal or is genuinely challenged. During a partner WOD where one partner works while the other endures some form of physical stressor (holding Kettlebells, etc.), I want the guy/gal with heart and confidence, not cool shoes.
A former professor of mine who has served for decades as a federal judge in Boston put it quite simply. During a trial advocacy class, the judge was discussing confidence in the courtroom. He shared an example of how he taught his grandkids to maintain their confidence in the wake of “parental adversity.” When his grandkids would spill something at dinner or fight over a toy, he would say “WHOGAS!” (pronounced “who-gas”) in a playful voice when the kids looked to him for reassurance. His grandkids picked up on the underlying message, learned their lesson and trudged forward. While the judge’s son and daughter-in-law always thought that WHOGAS was a silly word to make their kids laugh, the judge never shared that WHOGAS was short for “Who Gives A Sh*t?” The point of his story was simple, but well received. When you drop the barbell or spill the drink, in the gym or in life, you have to ask yourself WHOGAS. Is breaking up your thrusters (because 155# is the new 135#, which was the new 95#) or disappointing your boss really a bad thing if you can use it as an opportunity for growth? Learn from the experience and trudge ahead. Within adversity or “failure” lies the opportunity to get stronger.
Success stories of individuals with an uncanny ability to maintain self-confidence in the face of adversity are woven throughout history and deeply engrained in our evolving Crossfit culture. Michael Jordan’s unforgettable “failure” commercial illustrates the point perfectly. Similarly, Steve Jobs 2005 commencement speech at Stanford crystallizes the importance of maintaining self-confidence. Can you imagine the internal monologue that went on after being fired from a company you literally started and invested your life in? Was missing a PR on today’s WOD really that bad…
In the Crossfit arena, I can only assume that Josh (Bridges 2nd place male finisher of 2011 CF Games) was not mentally high-fiving himself after the second event at this year’s Games. (Hopefully the Navy and Marine Corps will integrate a softball throw into their basic training since apparently it is a useful tool for gauging overall fitness….) Regardless, Josh stood his ground, maintained his self-confidence, crushed the remaining events and wound up on the podium. Josh eludes to the importance of self-confidence in his October 31st article by providing insight into his strategies to deflate that inner voice and “break through the mental barrier.”
As another example in the Crossfit arena, Kris Clever, whether she liked it or not, became the face and inspiration for countless female athletes after winning the Games in 2010. Like Michael Jordan in a playoff game, the Crossfit community silently expected perfection every time Kris competed. While Kris clearly deals brilliantly with pressure, at least on the surface, I guarantee she chooses the right path when confronted with adversity. Kris’s continuing ability to perform is a true testament to her willingness to maintain her self-confidence despite countless challenges. I had the privilege of attending my Level 1 certification course with Kris a few years ago. After paying our dues to Fran, Kris had the same infectious smile on her face that she shared from the podium the past several years and will continue to display in the future.
In conclusion, confidence is an unwavering belief in yourself, regardless of external or internal criticism, when you are confronted with adversity. The critical question the next time you “drop the barbell,” whether it involves a project at work, the gym or your young son ignoring gravity, is how will you let it affect you? When your moment comes, stand your ground, believe in yourself and success will follow.
Tuesday 120508
Five rounds for time:
9 Hand release push-ups
15 Double kettlebell swings, 48kg(32kg)
21 Double unders
Post time to comments.
What can happen in one weekend, or is it really years if hard work?
I woke up today swollen from the nights consumption of gluten and full of emotion. What an amazing display this weekend. As I think back over the last three days I have many favorite moments. Some of the best ones involve watching our team work together to accomplish a common goal. They made me so proud and so happy all weekend long. Mad props to our eight athletes, competing or not whom all contributed to our Verve team having and 8th place finish overall. Their best finish was in event 1 with a 4th overall in a time of 5:17. Their biggest challenge proved to be Event #2 with a 15th place finish in a time of 22:34. They had victories and struggles, but what made me the proudest was their attitudes and commitment to helping each other. Regardless of the outcome each and everyone of them had a smile on their face all weekend long and did whatever they needed to in order to make the team the best it could be. I know this contributed to their success, no matter the challenge at hand, they took it on with courage, stuck together and charged forward. Each athlete had a struggle over the course of the three days and each team mate had an opportunity to pick up the slack where needed. Whether it was Beth and Chris on their gymnastics , Anna and Nat on their strength, or Sara and Francis on their speed. Each athlete was able to shine and each athlete faced obstacles they couldn’t have completed without each other. They were so MUCH fun to watch!
As far as the support and volunteers were concerns, it never cases to amaze me how wonderful all you people are. We had so much help and so much love surrounding us that I felt like we were hogging it all and the rest of the world wasn’t getting any. It means the world to all of us, the team and individuals that you take the time out of your lives to cheer, support, mobilize, set-up and humble each of us as you do. Thank you so much for all your support.
Emmalee Moore finished 4th place overall in Women only 1 place outside of qualifying for the World Games. When I think about Emmalee I’m always just so proud to know her. I didn’t get to see any of her workouts, but I think I’ll trade that to be alone side her. She is so humble and has an ever present positive attitude. Her spirit was obvious when she WON event #6, where she linked her 7 muscle ups showing she is not only one fit beast, but she will be going to the games in the future.
And so the season has come to an end for me and while it is bitter sweet, I am very happy. CrossFit competitions show us what we are capable of and brings us closer to each other. I never believed a few years ago I could have done half of what I did this weekend. If the weekend does anything, I hope what it does is show people their potential. No matter the age, no matter the injuries and no matter your current fitness level, you can heal and do so much more then you ever thought possible, if you choose to. In 2008, the women’s deadlift was 185# for 15 reps, at that time that was the heaviest weight in the world to me. Not to mention the shocker of a final wod of a 105# 30 rep squat clean and jerk. I had never even put 105 over my head let alone 30 times, going into that WOD and low and behold, I did it. CrossFit competitions continue to do that to us, push our limits, take us out of our comfort zone, show us what we can do. If someone had asked me to program a 1 armed dumbbell snatch workout 3 weeks ago and inquired about a weight I should use for 40 reps, 70#’s would have been the farthest from my idea of doable. But I did it. I get better every year, because I’m pushed further. That’s the allure, the addiction, to find your potential, to push beyond what you think is possible for yourself. So thank you all for being a part of this experience.
For those who went, competed or volunteered, what was your favorite part of the weekend?
Congratulations Matt on winning your third SouthWest Regional. You inspire us all! Stay tuned to watch his performance at the CrossFit Games 2012 in Carson, CA.
Monday 120507
Seven rounds for time:
10 Chest-to-bar pull-ups
10 Ring dips
Post time to comments.
Sunday 120506
Four rounds, each for time:
Row 500m
Rest 3:00 minutes.
Post times to comments
Sunday SouthWest Regionals schedule:
WOD 5
Team Verve Women @ 8am
Emmalee and Cherie @ 8:49am
Team Verve Men @ 9:50am
Matt @ 10:39
WOD 6
Team Verve @ 12:17pm
Emmalee and Cherie @ 1:02pm
Matt @ 2:47pm
Beyond Relentless
“I have a secret: I won’t go gently into the good night.
I will fight. I will struggle. I will scratch and crawl my way to that PR. I will keep going when I think I can’t. I will succeed even when it seems failure is the only option. I will count me in when others count me out.
Who are you to think you can defeat me? Who are you to underestimate me? Have you ever lived in my head? Breathed my air? Felt my soul? No. And if you did, you would be smart enough to be scared. Very scared.
I am a word beyond relentless. A power beyond unstoppable. A force this world has not even really begun to understand.
Go ahead and underestimate me. I like it better that way. I will simply keep working until there is nothing between me and … victory.” — An essay from CrossFit Lisbeth, thank you.
Please come celebrate with us at Jake’s Denver (just up the street from CrossFit Verve at 3800 Walnut Street Denver, CO 80205) on Sunday evening at 630pm. We are thankful for each of you and hope you can join us!
Saturday 120505
Sixteen intervals of :40 seconds of work, followed by :20 seconds of rest alternating exercises:
Toes to bar
Power cleans, 115# (75#)
Post reps to comments.
CrossFit Verve is a hoppin’ busy place. Not only are many of you getting your workout on this weekend in our normally scheduled classes, but at the SouthWest Regionals in our very own backyard! We are showing the best athletes and teams from the five state region how we do it everyday!
At the end of Day 1:
- Team Verve is in 8th place and hungry for more tomorrow.
- Emmalee is in 3rd, despite falling ill this week. She’s rallied and showing her grit.
- Cherie is in 5th, carrying momentum and setting PR after PR.
- Matt is in 4th, setting the new world record in Event 2.
2 more days ahead, with 4 more workouts to push the limit, only the top 3 teams and individual men and women get to advance to the World Games.
If you get the opportunity to come down and join us, please do! Directions and parking info here. We still have free passes available, just find us at the tents or RV or pool (yes, I said pool–we have to cool off somehow with a cold beverage!) If you can’t make it out, you can follow all the latest updates here. Also, please join us for a post-Regionals party at Jake’s Denver Sunday at 630pm. CrossFit Verve specials and all!
In addition, multiple Verve athletes are volunteering in numerous positions this weekend to help this huge event be successful. We are so proud of each and everyone of you. Thank you for giving of yourself and representing us to this vast community.
Saturday SouthWest Regionals schedule:
WOD 3
Team Verve @ 930am
Matt @ 1036am
Emmalee and Cherie @ 11:22am
WOD4
Team Verve @ 12:54pm
Matt @ 3:09pm
Emmalee and Cherie @ 4:54pm
Keep fighting!
Friday 120504
Back squat
1 – 10 – 1 – 20 – 1 – 30 reps for max load
Post loads to comments.
Well the CrossFit South West Regionals are upon us. As the region’s top athletes and top teams gather in Castle Rock to see who will get their ticket punched for California, I am still in awe about our community. A community that is proud to be what and who they are. A community that enjoys coming together to support each other every opportunity. A community of people who love to have fun, but also love to work hard.
Even though the majority of us will not be enduring the WODs this weekend, we all have an inkling how these athletes will feel, how they endure and finish. We have an idea of the amazing time and dedication it’s taken for them to get to this point. The prize in store for them is reserved for a select few. We know all will give it their best, some will give everything they have, and few will have the strength to push past everything. Past that point of exhaustion. Past the point of self doubt. Push past all of their thoughts to a point where it is just them and nothing else.
Will YOU be part of the few? Will YOU push all of the minutiae away to find the true meaning of a champion? YOU can do this, WE as a community are here for you.
Regionals Friday Heat times:
WOD 1
Verve team @ 10:40
Cherie & Emmalee @ 11:36
Matt @ 12:36
WOD 2
Verve Team @ 1:54
Cherie & Emmalee @ 3:14
Matt @ 4:24
South-West Regionals are going on Friday/Saturday/Sunday in Castle Rock at 500 Fairgrounds Dr. Castle Rock, CO 80104. More information regarding directions and parking here. Come on down and join us! Verve will have a tent/RV in the parking lot, but our big party tent will be down in the thick of everything. If you need to pick up your wristband, find us there. We’ll very likely have extras, so come see us before you buy one. Bring your campchairs to hang out between events, be prepared to enjoy the sun, competition and the CrossFit community from the entire SouthWest region!
Let’s get ready to rumble Verve!!!
An event like this in our very own backyard–don’t miss it!
A reminder, our Free Intro WOD is still on for Saturday at 9a.m. Sign up here. If you have been interested in CrossFit, or you have a friend you think they might like CrossFit bring them in!
Thursday 120503
“Roaming Diane”
21-15-9 reps for time of:
Deadlift, 225#(155#)
Handstand walk (meters)
Post time to comments.
Thank you Trina for this post,
The Mayonnaise Jar and Two Cups of CoffeeWhen things in your lives seem almost too much to handle, when 24 hours in a day are not enough, remember the mayonnaise jar and the 2 cups of coffee.A professor stood before his philosophy class and had some items in front of him. When the class began, he wordlessly picked up a very large and empty mayonnaise jar and proceeded to fill it with golf balls. He then asked the students if the jar was full. They agreed that it was.
The professor then picked up a box of pebbles and poured them into the jar. He shook the jar lightly. The pebbles rolled into the open areas between the golf balls. He then asked the students again if the jar was full. They agreed it was.
The professor next picked up a box of sand and poured it into the jar. Of course, the sand filled up everything else. He asked once more if the jar was full. The students responded with an unanimous “yes.”
The professor then produced two cups of coffee from under the table and poured the entire contents into the jar effectively filling the empty space between the sand. The students laughed.
“Now,” said the professor as the laughter subsided, “I want you to recognize that this jar represents your life. The golf balls are the important things, your family, your children, your health, your friends and your favorite passions and if everything else was lost and only they remained, your life would still be full.
The pebbles are the other things that matter like your job, your house and your car.
The sand is everything else, the small stuff. “If you put the sand into the jar first,” he continued, “there is no room for the pebbles or the golf balls. The same goes for life. If you spend all your time and energy on the small stuff you will never have room for the things that are important to you.
“Pay attention to the things that are critical to your happiness. Play with your children. Take time to take care of your health. Take your spouse out to dinner. Play another 18. There will always be time to clean the house and fix the disposal. Take care of the golf balls first, the things that really matter. Set your priorities. The rest is just sand.”
One of the students raised her hand and inquired what the coffee represented. The professor smiled. “I’m glad you asked.
It just goes to show you that no matter how full your life may seem, there’s always room for a couple of cups of coffee with a friend.”
– Author unknown
Get ready for some SouthWest Regional Games Action, need information? Check it out here.
Tickets: If you competed in the Open, you will have a weekend ticket reserved for you. They will be picked up tomorrow and you can get your hands on them at the Verve tent outside the event on Friday, you ticket will be reserved for you.
Planning on carpooling for the weekend? Post to comments to connect up with eachother. Save gas and meet a new friend!
The Verve after party will be Sunday at Jakes at 6:30pm! All are welcome. If you haven’t been before, it’s a time you don’t want to miss.