For time:
1000m Row
75 Push-ups, hand release
50 Deadlifts, 185# (125#)
Post time to comments.
Dan Watson pouring his heart into WOD #3 at the Colorado Open.
See heat times and scores here.
Sunday 110828
Saturday 110827
"Bradley"
Ten rounds for time of:
Sprint 100m
10 Pull-ups
Sprint 100m
10 Burpees
Rest :30 seconds
Post total time to comments.
Gboluwaga joins us from CrossFit 901 in Memphis. Make him feel at home at Verve!
We have two athletes competing at the Colorado Open at Front Range CrossFit. Dan Watson is scheduled to compete at 11:20am, 4:00pm, and has a choice when to complete the floater WOD. Anna Anderson is scheduled to compete at 10:20am, 3:15pm, and also has a choice when to complete the floater WOD. Addison Kozlow is scheduled to compete at 10:00am, 3:00pm, and also has a choice when to complete the floater WOD. Please support them at the event if you can. Good luck guys!
Front Range CF address:
1338 South Valentia Street, Unit 182
Denver, Colorado 80247
Friday 110826
Run 5k
Post time to comments.
Hot dogs and cup cakes, you never know what to expect. Ten minute squat test!
Thursday 110825
With a continuously running clock, do one pull-up and one handstand push-up the first minute, two pull-ups and two handstand push-ups the second minute, three pull-ups and three handstand push-ups the third minute… continuing as long as you are able. When you cannot complete the required number of reps for either exercise, continue only with the other as long as you are able.
Use as many sets in any order each minute as needed.
Post number of minutes successfully completed for each exercise to comments. Their sum is your score.
Dombey and Schiesow, moving there body's in a way they were meant to be moved, pushing something heavy!
The fitness industry uses the word "functional" as much as the food industry uses the word "natural". It is used so much so, that it no longer retains it's original meaning. So what is the true meaning of a functional movement and why is that the best way to achieve fitness?
A functional movement is a movement that mimics the patterns found in everyday life and sport. Squatting is simply standing from a seated position, deadlifting is simply picking something up off the floor. The key here is that no man invented them. They were here long before people were striving to be the fittest. Isolation movements are not found in everyday life. Imagine you are in a grocery store parking lot. You see a women across the lot with a heavy bag of dog food on the bottom of her cart. She picks it up, brings it to her shoulders and heaves it into the back of her car. Essential she cleans and jerks it. Now, wander your eyes around the same lot, is anyone bicep curling their grocery's into the car?
Functional movements have two important characteristics. First, they are what the body is meant to do, they are mechanically sound and therefore safe. Secondly, functional movements elicit a very high neuroendocrine response (the reason we love Olyimpic lifting)
In order to maintain capacity we must train capacity.
Functional fitness? Or a colossal waste of time?
Wednesday 110824
Three rounds for time of:
15 Dumbbell snatch, right arm
30 Double unders
15 Dumbell snatch, left arm
30 Double unders
Post time to comments.
Chris working his weaknesses and putting in the time, great job Chris.
Hands, Hands, Hands!
Is this acceptable? Just because we do CrossFit does that mean we have to be bad-asses to the bone? Should we keep going while blood is dripping down our arms? I dare to say no. Maybe in competition this is an acceptable level of tissue abuse, but on a day-to-day basis, it is unnecessarily crippling. Not mention it inhibits one's ability to train as hard as they could have. So what is the solution?
Hand care 101:
Step one: Get a Foot razor and a pumice at your local drug store (target is the cheapest we've found).
Step two: When in the shower, first shave the callouses on your hands gently. No need to do this for time folks, be careful not to over do it.
Step three: Use soap and a pumice to smooth them out.
Step four: Have nice and smooth hands that rip less and interrupt training less.
No excuses, take care of your hands. If your hands are still excessively tender, consider buying gymnastics straps. We do not recommend any other type of glove as they can cause a loss of grip the the bar. Check out Rage Fitness they sell them for $9.95 and are located in Denver.
There is a nutrition discussion today at 7:30pm. Come one, come all! Begin to not only workout like a superhero, but eat like one too.
Tuesday 110823
1 – 1 – 1 – 1 – 1 – 1 – 1
Behind the neck Jerk
Post loads to comments.
We are happy to announce the birth of Finn, weighing in at 7lbs.
Sheila gave birth on August 16th. She was on activity restrictions from week 18 through out the duration of her pregnancy, it was a long journey but she couldn't be more in love with her new little Finn. The restrictions may have prevented her form getting her workouts in at Verve, but didn't stop her from thinking about it. She'll be back in the swing of things as soon as humanly possible. Congratulations Sheila, we are so happy for you and grateful to see a healthy baby boy.
31 Heroes – September 3, 2011. Please come out and show your support. ALL are welcome you do not need to be a member at Verve to attend.
This nation will remain the home of the free only so long as it is the home of the brave.
On August 5th 2011, a chinook helicopter carrying troops in Afganistan was shot down by ground fire. These troops were heading to a location where other American soldiers were under attack by enemy combatants. Among the soldiers killed in action, 31 were special forces soldiers.
When: 9 am, On September 3, 2011
Where: CrossFit Verve 3344 Walnut Street, Denver CO 80205
Who: ALL are welcome
Cost: $31 donation, register here
Why: To honor our heroes killed in action August 5th with a workout. It is an effort to raise funds for the families affected by this tragedy. All funds received will go to these families through the Navy SEAL Foundation, other like-organizations, & individual family funds.
The WOD:
“31Heroes”
AMRAP 31 Min (As Many Reps As Possible)
8 Thrusters, 155# (105#)
6 Rope Climbs, 15 ft. ascent
11 Box Jumps, 30" (24")
This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45#/25#). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.
Score – Total # of reps
31 of America’s bravest have made the ultimate sacrifice for our sake. We can all agree that no workout will ever be enough to say thank you, but among this community it almost seems to be our version of the “moment of silence”, a small way we can honor the those that have gone before us. We hope you’ll join us for this moment of silence.
100% of proceeds will go to families immediately affected through the Navy SEAL Foundation, other like-organizations, & individual family funds. Please join us as we pay our respects through sweat.
Register here for a $31 donation and a commemorative T-shirt.
Thursday 110818
Four rounds for time of:
Row 500 meters
Rest 3 minutes
Post times to comments.
Eddie squatting heavy in the evening classes.
Looking for a great paleo/zone snack to quench that mid day cookie monster? Well here is a great little tasty treat to keep you on track and away form the cookie jar.
The Tanka Bar.
Ingredients: Buffalo, dried cranberries, sea salt, lactic acid, celery juice, black pepper, spices, garlic, onion powder and red pepper.
Macro-nutrient profile: Per bar = 7grams protein, 7 grams carbohydrates, 1.5 grams of fat. While it is short by 2 grams of carbohydrates, I consider this a perfect 1 block snack.
And a hot great deal at Vitamin Cottage this month no less.
Nutrition talk
CrossFit Verve's nutrition lecture for the month of August will be held on Wednesday, August 24th at 7:30pm. Each month we host a free hour and a half lecture taking you through the basics of the CrossFit food pyramid and zone eating. So come and brush up on the third leg of your performance.
This is a free community event so please bring a friend or loved one and join us.
Wednesday 110817
2011 CrossFit Games Masters Chipper
For time:
10 Handstand push-ups
20 Wall ball shots, 20# (14#) 10' target
30 Toes-to-bar
40 Power cleans, 135# (95#)
50 Burpees
60 Sumo deadlift high-pull, 75# (55#)
Post time to comments.
Jim Duwve Men's 50-55 9th place.
Jim first was introduced to CrossFit in 2005, when he shortly after attended his level 1 certification at the Colorado State Patrol. He attended one of the first certifications in Colorado and was instructed by Coach Greg Glassman and Nicole Carroll. He did his CF workouts in globo gyms for years while building his garage gym up slowly and eventually training almost exclusively in his garage. Talk about self motivation! Jim is one of the most highly motivated athletes we've ever met, always getting to the gym early to do his mobility and often having to be told by the coaches to take a rest day.
Jim came to Verve after an injury and looking to get some coaching eyes on his form so that he would be a competitor at the 2011 CrossFit games. Not long after joining Verve, Jim made us all proud when he qualified as one of only 20 men in the world for the masters 50 – 55 competition at this years games. He went into the games in 16th place in the world. Jim had an amazing weekend and finished 9th over all after 2 days of grueling workouts. Congratulations Jim we are so proud to call you our athlete. Here's to an even stronger 2012!
Jim getting 19:43 in today's wod after a grueling two days of fun!
Tuesday 110816
1 – 1 – 1 – 1 – 1 – 1 – 1
Back Squat
Post loads to comments.
Congratulations to Zach Hensley, winner of this weeks Fitness Photo Contest, he wins $25 cash!
This is why I CrossFit; Second to that is having a bit if dignity when I take my shirt off. I started the waterski season stronger than I ever have, skiing 12 passes through a slalom course with no problem. For the past four years, I have peaked at the end of the season at 34 mph with 15 off. Frustrating! This year, I set my personal best; 2 balls at 28 off at 34 mph. Nailed a 22 off pass and went straight to 28 off. The turns are pretty and look cool, but the real meat of water skiing to me is the pull across the wake and having the strength to hold on for the acceleration. Exhilarating really, going from less than 30 mph at your slowest to over 45 mph coming into a wake in a span of 30 feet. The shorter the line the faster you move and the more you accelerate. So thank you for helping me reach my personal best! I attribute so much of that to my WOD's – Thanks Zach.
31 Heroes – September 3, 2011.
This nation will remain the home of the free only so long as it is the home of the brave.
On August 5th 2011, a chinook helicopter carrying troops in Afganistan was shot down by ground fire. These troops were heading to a location where other American soldiers were under attack by enemy combatants. Among the soldiers killed in action, 31 were special forces soldiers.
On September 3, 2011 CrossFit Verve will be hosting the "31" to honor our heroes killed in action August 5th with a workout in an effort to raise funds for the families affected by this tragedy. All funds received will go to these families through the Navy SEAL Foundation, other like-organizations, & individual family funds.
The workout promises to be a unique Hero WOD. 31 of America’s bravest have made the ultimate sacrifice for our sake. We can all agree that no workout will ever be enough to say thank you, but among this community it almost seems to be our version of the “moment of silence”, a small way we can honor the those that have gone before us. We hope you’ll join us for this moment of silence.
100% of proceeds will go to families immediately affected through the Navy SEAL Foundation, other like-organizations, & individual family funds. Please join us as we pay our respects through sweat.
Register here for a $31 donation and a commemorative T-shirt.
Sunday 110807
Power clean 3 – 3 – 3 – 3 – 3 reps
Post loads to comments.
Yep, some might confuse this with "exercise".