Four rounds for time:

5 Jerks, 185# (125#)
10 Dips
20 Air squats

Post time to comments. 

Verve ready to represent!!

This weekend, some of your fellow Verve athletes are going to be competing at the Masters Championship at Front Range CrossFit.  Heats start at 9am.

 
WOD 1 Row/Wallball/Row/Pull-up
Erin Fandal  Heat 5 @ 10:20
Jim Duwve  Heat 6 @ 10:40
Chris Bell  Heat 12 @ 12:40
Greg Bernstien  Heat 13 @ 1:00
Jeremy Black  Heat 14 @ 1:20
Gabe Romero  Heat 14 @ 1:20

WOD 2 Ground to Overhead Ladder
Erin Fandal  Heat 5 @ 3:09
Jim Duwve  Heat 6 @ 3:30
Chris Bell  Heat 12 @ 4:06
Greg Bernstien  Heat 13 @ 4:13
Jeremy Black  Heat 14 @ 4:16
Gabe Romero  Heat 14 @ 4:16

Go enjoy the CrossFit community and share the Verve love!  Front Range is located at 1338 South Valentia Street, Unit 182  Denver, Colorado 80247 

3 – 3 – 3 – 3 – 3 

Deadlift 

Post loads to comments.

Nat, Bolars and Andy suffering through "Santiago".

"Santiago"

Seven rounds for time of:
18 Dumbbell hang squat clean, 35#/20#
18 Pull-ups
10 Power clean, 135#/95#
10 Handstand push-ups

Post time to comments.

Jared, this week's photo contest winner, on Capitol Peak's knife edge.

On July 21^st, 2009 a friend asked me to join her on a fourteener. I said “I don’t really watch much football, but thanks anyway.” After learning what hiking a fourteener actually was, I was still didn’t fully understand the invitation, but said yes anyway.  If I hadn’t been doing Crossfit with the Chan’s in the park for the previous 7 months, I never would have had the confidence in myself to do something so spontaneous and challenging.  

After that first hike, I ended up falling in love with the views earned, physical adventure, and sense of self. After overcoming two ankle surgeries in 2010, I have finally been able to return to my passion this year. This particular photo was last month on the “knife edge” on Capital Peak in the Elk Mountain Range. Having a strong core, steady breathing, mental focus, and a Crossfit attitude helped me keep it together on this exhilarating, Class 4, three-day WOD.

Starting today, we are going to have a revamped endurance program.  It is scheduled two days a week, one am class and one pm class.  The new program is a 6 week progressive adventure.  Anyone can attend, however keep in mind it will come with homework to be done 2 more times that week.  This is perfect for those planning on completing endurance events, those who attended the competitors hour, or those who are just looking to improve their running technique.  

This will be a technique intensive 6 weeks.  Old habits are hard to break and we will need to drill them out of us. PLEASE BE WARNED CrossFit Endurance recommends 3+ hours between a WOD and and Endurance WOD for best results.  If you would like to add more Endurance WOD's to your training check out CrossFit Endurance.

Run 5k.

Measurable, Observable, Repeatable… and Trackable.

CrossFit is all about improving health and performance.  We use data from workouts like “Fran” and the “CrossFit Total” in combination with health markers, such as blood pressure, body fat percentage, and resting heart rate to indicate our current level of fitness.  Our aim is a fitness that is broad, general, and inclusive in nature – affording you the ability to be capable of anything.  We aim to sustain this level of fitness for years, therefore increasing your longevity and quality of life.

But how can you accurately track your level of fitness if you do not record the data regularly?  Sure, many of you track benchmark workouts as we complete them every so often.  But what about the workout of the day that has no name?  If you record your level of energy, food intake, fish oil consumption, water consumption… shouldn’t you be able to accurately predict and note trends in your fitness?  This is why we’ve always asked you to “Post time to comments.”  Have you?  Why not?

Well, I’m guessing that many of you simply check the site once to see what the workout is going to be the next day and don’t check it again until the following day.  Others may “lurk” to watch comments throughout the day, but resist posting times because of feelings of inadequacy.  Some of you probably just don’t care what your time is unless it’s a benchmark WOD.  What’s your excuse?

You have a new option that we’ve spent months refining and we’re happy to finally reveal.  We’ve been working with Jake Theno of Theno Designs to offer our athletes a logbook that is broad, general, and inclusive.  You can track everything from your water intake to your scaling options for the WOD.  It’s small enough to fit nicely in your gym bag or in your purse.  It has nutritional information, such as a Zone block chart or a list of Paleo foods.  It also has a max effort percentage chart so that you can quickly and easily figure out your lifting numbers for the day.

Run 5k

Compare to: 110826

Post time to comments.

Sara W. logging her "Fran" time after completing it during the Level 1.

Measurable, Observable, Repeatable… and Trackable.

CrossFit is all about improving health and performance.  We use data from workouts like “Fran” and the “CrossFit Total” in combination with health markers, such as blood pressure, body fat percentage, and resting heart rate to indicate our current level of fitness.  Our aim is a fitness that is broad, general, and inclusive in nature – affording you the ability to be capable of anything.  We aim to sustain this level of fitness for years, therefore increasing your longevity and quality of life.

But how can you accurately track your level of fitness if you do not record the data regularly?  Sure, many of you track benchmark workouts as we complete them every so often.  But what about the workout of the day that has no name?  If you record your level of energy, food intake, fish oil consumption, water consumption… shouldn’t you be able to accurately predict and note trends in your fitness?  This is why we’ve always asked you to “Post time to comments.”  Have you?  Why not?

Well, I’m guessing that many of you simply check the site once to see what the workout is going to be the next day and don’t check it again until the following day.  Others may “lurk” to watch comments throughout the day, but resist posting times because of feelings of inadequacy.  Some of you probably just don’t care what your time is unless it’s a benchmark WOD.  What’s your excuse?

You have a new option that we’ve spent months refining and we’re happy to finally reveal.  We’ve been working with Jake Theno of Theno Designs to offer our athletes a logbook that is broad, general, and inclusive.  You can track everything from your water intake to your scaling options for the WOD.  It’s small enough to fit nicely in your gym bag or in your purse.  It has nutritional information, such as a Zone block chart or a list of Paleo foods.  It also has a max effort percentage chart so that you can quickly and easily figure out your lifting numbers for the day.

For time:

25 Burpees
800m Run

5 Rounds of
10 Thrusters, 35# (15#) plates
10 Overhead walking lunges, 35# (15#) plates 

25 Burpees
800m Run

Post time to comments.

Today’s workout will be held at Common’s Park.  Specifically,park near 18th and Little Raven and look for the group just South of the skatepark.  CrossFit Verve will be closed to the public Saturday and Sunday for the CrossFit Level 1 Certificate Course.
View Larger Map

Today, thousands of people will be partake in the Race for the cure at the Pepsi Center.  We wish them luck, and congratulate them on a job well done.  Be aware of the street closures for this race.  The course will be closed starting at 7a.m. so plan accordingly. 

For time:

25 Burpees
800m Run

5 Rounds of
10 Thrusters, 35# (15#) plates
10 Overhead walking lunges, 35# (15#) plates 

25 Burpees
800m Run

Post time to comments. 

Happy people watching rope climbs.

Today's workout will be held at Common's Park.  Specifically,park near 18th and Little Raven and look for the group just South of the skatepark.  CrossFit Verve will be closed to the public Saturday and Sunday for the CrossFit Level 1 Certificate Course.

View Larger Map

Today, thousands of people will be partake in the Race for the cure at the Pepsi Center.  We wish them luck, and congratulate them on a job well done.  Be aware of the street closures for this race.  The course will be closed starting at 7a.m. so plan accordingly. 

In a team of four, complete as many reps as possible in 20 minutes:

Kettlebell swing, 24kg/16kg
Push-ups
Run 200m
Rest 

The run is used as a pace setter for the other movements – the faster the run, the faster each station rotates.  At each station, you keep a running count of your reps of kettlebell swings and push-ups.  After 20 minutes, total each members rep count for a score.

Post team and score to comments.

 Old school Commons Park WOD!

Today's workout will be held at Common's Park.  Specifically, park near 18th and Little Raven and look for the group just South of the skatepark.  CrossFit Verve will be closed to the public Saturday and Sunday for the CrossFit Level 1 Certificate Course.

View Larger Map

"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

Post reps to comments.

Patty holding a nice plank on her rope climb subs, GREAT job.

Starting in October we are going to have a revamped endurance program.  It is scheduled two days a week, one am class and one pm class, the new program is a 6 week progressive adventure.  Anyone can attend, however keep in mind it will come with homework to be done 2 more times that week.  This is perfect for those planning on completing endurance events, those who attended the competitors hour, or those who are just looking to improve their running technique.  

This will be a technique intensive 6 weeks.  Old habits are hard to break and we will need to drill them out of us. This is also a great option for a second WOD.

The Endurance WOD's. 

WHAT IS CROSSFIT ENDURANCE? The CrossFit Endurance has two fronts, 1. To allow CrossFit Athletes to CrossFit and compete in endurance sports all while getting faster and stronger. 2. It gives a unique opportunity for endurance athletes to learn another significant way to effectively train for any event they wish to compete in. It also provides a unique opportunity for them to have a life outside of training. Something most endurance programs will not allow for with the sheer volume demand of these programs. 

It brings to light the reality of LSD/Oxidative training and why it is ineffective and extremely unhealthy. It gives you the ability to understand training endurance athletes and how to make strength and conditioning a major part of the program and not a supplement.

Why should I use CrossFit Endurance for my endurance training?

Are your times CONSISTENTLY getting faster at ALL distances (what was your last 5k time compared to a year ago)?

How high can you jump? (Many marathoners cannot jump onto a 12 inch box.)

How many push-ups/pull-ups/squats/etc. can you do?

Have you, or are you, suffering from chronic-use injuries (plantar fasciatis, IT Syndrome, runners knee, etc.)?

How many hours do you train per week? How many hours does your spouse/family wish you trained? (This program only requires 6-8 hours per week to COMPETE at Ultra/Ironman distances.)

Why are there no long runs/rides/swims (aerobic training) in this type of training?

Long runs/rides/swims fall into the category of training we term “long slow distance” (LSD) and is solely aerobic in nature.

Aerobic training has the following benefits and drawbacks:

It is apparent that the many drawbacks of LSD training easily overpower the limited benefits. It is our contention that limiting an athlete’s exposure to LSD training will allow them to remain not only functionally competent in other areas of fitness and competitive in aerobic endurance pursuits, but DOMINATE in ALL areas of fitness.

– Re-posted from CrossFit Endurance.com 

PLEASE BE WARNED CF ENDURANCE recommends  three plus hours between a WOD and and Endurance WOD for best results.  If you would like to add more Endurance WOD's to your training check out the link here

For time:

5 muscle ups
10 Deadlift, 245#(165#)
15 GHD Sit-ups
20 Box jumps, 24" (20")

5 muscle ups
10 Deadlift, 245#(165#)
15 GHD Sit-ups
30 Box jumps, 24" (20") 

5 Muscle ups
10 Deadlift, 245#(165#)
15 GHD Sit-ups
40 Box jumps, 24" (20")
 
5 muscle ups
10 Deadlift, 245#(165#)
15 GHD Sit-ups
50 Box jumps, 24" (20") 

Post time to comments.

Brooke digging deep. 

Not getting to your ideal weight?  Sleep in more!

Maintaining your high performance is dependent on three things, 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 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.  

Sleep is essential for performance also.  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 get a minimum of seven hours of sleep a night in order to keep that healthy weight and to continue to break those PR’s.