"Karen"

For time:

150 Wallball shots, 20# (14#)

Post time to comments. 

Chris pulling high and outside.

HOT FUN IN THE SUMMER TIME.  It's that time for swimming WOD's, yay…

Swimming Workshop and Workout
Hosted by CrossFit Verve at Berkley Pool 
5031 W. 46th Ave.
July 3rd & 10th, August 6th
Cost: $10 

This workshop is designed to improve your basic swimming technique through a series of skills and drills.  Our goal is to provide you with a skill set to build upon in future swimming WOD's by discussing the basics of the freestyle stroke, including body roll and recovery, breathing techniques, and the flutter kick.  Classes will be held at 8am, 9am and 10am and will run around an hour including a CrossFit swimming-based WOD.  Cost is $10 per member and class size will be limited each session. 

If you are unable to swim, are afraid of the water, or have not swam in years, we'd be glad to work with you during a one-on-one personal training session – but unfortunately, this event is not the time.  For this class, we assume that you are able to swim 25 yards (one lap) without stopping.  All aboard?

Sign up on MindBody Online.

Our next FREE Nutrition Workshop will be held Wednesday June 29th at 7:30pm.  All are welcome and encouraged to come.  You'll be armed with new information that will increase your work capacity across broad time and modal domains (i.e. fitness). Come on in and bring a friend!

21 – 15 – 9 rep rounds for time of:

Sumo deadlift high-pull, 115#/75#
Handstand push-ups

Post time to comments. 

Beth Guse, making up ground on the toes to bar.

Freestyle Connection with Carl Paoli

SAT, JULY 9, 2011 @ 9:00AM / CROSSFIT VERVE

8-HOUR SESSION / $280 ($100 NON-REFUNDABLE DEPOSIT TO RESERVE)

Spend a full day at CrossFit Verve with Coach Carl Paoli of Gymnastics WOD and learn how to apply basic gymnastics, acrobatic and freestyle movement to your CrossFit training program. If you want to increase your agility, mobility, and the versatility in your CrossFit WODs, then this is the perfect seminar for you! This is an 8-hour seminar session, with a half hour lunch break.

Learning Process
This seminar will be organized to deliver both lectures and practical sessions. Not only will you learn learn the foundational theories, but you will also get a chance to visualize and apply these concepts through active demonstrations. You will learn new skills from this seminar that are scalable and progressive, and Coach Carl will demonstrate these skills with safe, simple and easy-to-follow progressions that can be applied by anyone at any given level.

Takeaways
You will be taught a wide variety of movements and techniques, including these and others: strength and conditioning, hand balancing, rings, bar, basic rolls and tumbling, freestyle movement, and trampolining.

About Coach Carl
Carl Paoli is the owner and founder of Naka Athletics, based in San Francisco, CA. Naka is a company designed and created to specialize in Action Sports coaching. Naka focuses on helping freestyle athletes excel in everything from core basics to expert movements.As a former competitive elite gymnast, Carl Paoli leverages his knowledge, experience, and expertise to invigorate the world of Action Sports coaching and athletic development around the world.

Three rounds for time of:

30 Hang squat cleans, 95#/65#
30 Push-ups
Run 800m 

Post time to comments.

Ryan, CrossFit Athlete, during Fight Gone Bad.

What is a CrossFit Athlete?

We all watched or played sports growing up.  We were inspired by athletes that seemed larger than life.  They seemed to defy gravity, have no pain, and perform without practice. Now that we're older and wiser, we know that to be a world class athlete takes more than top notch performance on game day.

An athlete is a person trained or gifted in exercises or contests involving physical agility, stamina, or strength.  By definition, CrossFitters are all athletes, which is what makes our program so damn rewarding.  Now that we have grown up and understand what it takes to be a world class athlete, we can find satisfaction by getting a taste of their world through training like them.  By competing against ourselves and our peers on a daily basis and exposing ourselves to a myriad of exercises, we become athletes.  

But what sport do we play?  What exactly are we training for?  We are preparing ourselves to be ready for anything.  If a friend asks you to go climbing, you're ready.  If you need to help out a stranger in an emergency situation, you're ready.  If you need to carry your kid, a 50# bag of dog food, and close the car door, you're ready.  You're an athlete and your arena is life.  Be your best… because every day is game day!

Ten rounds for time: 

200m Run
10 Pull-ups
15 Kettlebell swings, 24kg/16kg

Post time to comments.

Did you really think HD&CC was just box squattin' and benchin'?!?

"Paul"

Five rounds for time of:

50 Double unders
35 Knees-to-elbows
20m Overhead walk, 75#/55#

Post time to comments. 

Guess what we'll be doing at HD&CC's today…

11 Years, 11 Lessons, 100lbs 

For time:

10 Deadlifts, 275#/185#
50 AbMat sit-ups

8 Deadlifts, 275#/185#
40 AbMat sit-ups

…..

2 Deadlifts, 275#/185#
10 AbMat sit-ups

Post time to comments. 

Ever wonder where all the Verve athletes get their tattoos from?  Shakey Josh!

The Clothes Make the CrossFitter

Like most communities, CrossFitters seem to follow general trends in athletic wear.  The demands seem to be simple, but hard to fulfill: functional, doesn't restrict full range of motion, and looks presentable.  It's not a surprise that when an athlete discovers an article of clothing that meets these requirements, word spreads and the whole gym then is sporting the new gear.

Lady CrossFitters have discovered Lululemon pants and shorts.  Despite being slightly more expensive than other options, they meet the requirements set forth above.  They also have a way of allowing the ladies to look feminine even while box squatting with a safety squat bar and chains.  

The fellas have always been fond of board shorts, maybe because of CrossFit's roots in Santa Cruz, CA.  But over the years, we've refined our search and have found board shorts like the O'neill Superfreaks – stretchy, stylish, breathable, and fairly inexpensive (since the ladies are spending all the $$$ on Lulu).  

Of course, CrossFit affiliate shirts make up the vast majority of the shirts being worn in the gym and the shoes worn in the gym range from flats to Chuck Taylors.  Do you have a favorite type of clothing that you can't workout without?  

For time:

10 Thrusters, 135#/95#
50 Double unders

8 Thrusters, 135#/95#
40 Double unders

…….

2 Thrusters, 135#/95#
10 Double unders

Post time to comments. 

Coach Zac taking his turn at the OHS's.

The Sliding Scale

We get the question "What about _______?" all the time.  You can fill in any random food name in the blank and I guarantee we've been asked the question.  Whether its coffee, green tea, beef jerky, agave nectar, diet soda, or carrots – we've always answered this question with a question: well, how's your diet aside from ________?

You see, too often people are worried about the silly details before they address the big picture items that affect their diet waaaay more than ________.  For instance, did you have breakfast today?  How many meals did you have yesterday?  Did you eat all three macronutrients at each meal?  Shit… do you know what a macronutrient is?!?  The simple things are what make or break your diet.

Of course, we give in and answer the question "What about ________?".  Usually we'll preface any answer we offer with "What about _________?"  Afterwards, we describe the concept of the sliding scale.  I'll use the example of diet soda.  When we're asked if drinking diet soda is a good idea, we'll offer the idea that on a sliding scale of a perfect diet to a lousy diet, a diet soda might fit somewhere near the middle-to-bottom (closer to lousy).  But, if the individual currently drinks 4 liters of Mountain Dew (not diet) a day, we would say that on the sliding scale… it's a step in the right direction.  

Now, if a finely tuned paleo/zoner asked the same question, we'd mention that on the sliding scale this would be a lot worse than drinking water, black coffee, tea, or flavored water (lime in a glass). Catch my drift?  Will a diet soda give a paleo/zoner diabetes and land him/her in a nursing home?  Probably not… but, it's a place to improve the diet, health and performance.

So start with and refine the basics, from there we can work on the what about_______?'s 

Snatch 

1 – 1 – 1 – 1 – 1 – 1 – 1

Post loads to comments.

Emmalee, Zink, Lev and Zac take on the 250's.

For time:

75 Squats
50 Pull-ups
20 Ring dips 

50 Squats
35 Pull-ups
15 Ring dips

25 Squats
20 Pull-ups
10 Ring dips

Post time to comments.

Jamey and Gerson.

This weekend, athletes for Colorado, Arizona, Utah, Nevada, and New Mexico will be converging on Aurora Colorado to see who is the fittest man, woman, and team in the Southwest region.  Some might say that we are obsessed, I will agree.  We are obsessed with being fit, obsessed with nutrition, and obsessed with using our functional fitness to show who is the fittest.  Over 30,000 athletes competed in theCrossFit Open.  2,040 men and women will compete in the individual and an additional 2,040 athletes will compete in the team competition.  From the regional competitions, only 43 men, women, and teams will get their tickets punched for a trip to the World Games in July.  Good luck to all of the athletes that will be competing this weekend, we wish you the best. 

Come and cheer on all of the spectacular fitness feats that will be demonstrated this weekend at Aurora Public Schools stadium at 1250 Chambers Rd. As an alternative, for those of you stuck at work, you can follow the scores live on the Southwest Leaderboard.  

Complete sixteen intervals of 40 seconds of work, followed by 20 seconds of rest where the first 4 intervals are row (calories), the second 4 intervals are jumping lunges, the third 4 intervals are AbMat sit-ups, and the final 4 intervals are kettlebell snatch (24kg/16kg).

Your score is the sum of the lowest number of completed reps for each exercise.

Post score to comments.

Katie Malone, prepping for the big day with some sumo deadlift high pulls.

This weekend CrossFit Verve will be closed for business, as we'll all be down in Aurora competing or cheering at the Southwest Regional.  However, we will post workouts that can be done at home, in a park, or in your very own back yard.  We made this decision because we'd like each of you Ververs and Vervettes out supporting your fellow athletes that have made it to Regionals.  Below is the schedule:

Friday

Workout 1
10:30-11:10 :  Team Heat 1
11:10-11:50 :  Team Heat 2
11:50-12:30 :  Team Heat 3
12:30-12:50 :  Break
12:50-1:10 :  Women Heat 1
1:10-1:30 :  Women Heat 2
1:30-1:50 :  Break
1:50-2:10 :  Men Heat 1
2:10-2:30 :  Men Heat 2
2:30-2:50 :  Men Heat 3
2:50-3:10 :  Men Heat 4
3:10-3:30 :  Break

Workout 2
3:30-4:00 :  Team Women
4:00-4:40 :  Ind. Women
4:40-5:00 :  Break
5:00-5:30 :  Team Men
5:30-6:10 :  Ind. Men

Saturday

Workout 3
9:00-9:25 :  Team Heat 1
9:25-9:50 :  Team Heat 2
9:50-10:15 :  Team Heat 3
10:15-10:30 :  Break
10:30-10:45 :  Women Heat 1
10:45-11:00 :  Women Heat 2
11:00-11:15 :  Break
11:15-11:30 :  Men Heat 1
11:30-11:45 :  Men Heat 2
11:45-12:00 :  Men Heat 3
12:00-12:15 :  Men Heat 4
12:15-12:35 :  Break

Workout 4
12:35-1:15 :  Team Heat 1
1:15-1:55 :  Team Heat 2
1:55-2:35 :  Team Heat 3
2:35-2:50 :  Break
2:50-3:20 :  Women Heat 1
3:20-3:50 :  Women Heat 2
3:50-4:05 :  Break
4:05-4:35 :  Men Heat 1
4:35-5:05 :  Men Heat 2
5:05-5:35 :  Men Heat 3
5:35-6:05 Men Heat 4

Sunday

Workout 5
9:00-9:25 :  Team Heat 1
9:25-9:50 :  Team Heat 2
9:50-10:00 :  Break
10:00-10:20 :  Women Heat 1
10:20-10:40 :  Women Heat 2
10:40-10:50 :  Break
10:50-11:10 :  Men Heat 1
11:10-11:30 :  Men Heat 2
11:30-11:40 :  Break

Workout 6
11:40-12:05 :  Team Heat 1
12:05-12:30 :  Team Heat 2
12:30-12:40 :  Break
12:40-1:05 :  Women Heat 1
1:05-1:20 :  Break
1:20-1:45 :  Men Heat 1
1:45-2:00 :  Break
2:00-2:25 :  Women Heat 2
2:25-2:40 :  Break
2:40-3:05 :  Men Heat 2

We are unsure of which heats our athletes will be in, but we'll keep you up to date.  Your team will be wearing the "V-Drip" shirt at the competition, in case you'd like to wear the same.  Temp tattoos will be provided of course.  The address to the facility is:

1250 Chambers Road
Aurora, CO 80011