Thursday 150827

Take 20 Minutes to establish a 3 rep max back squat

Then, 3 x 8 reps @ 50% of 3 rep max:
Bottoms up back squats with 3 second negative down to reset on j-cups. Come to a complete stop before starting next rep.

Post loads to comments and BTWB

Ryan and Gabi showing off their sweet canteens at the finish line of the O2X Summit Challenge.

Ryan and Gabi showing off their sweet canteens at the finish line of the O2X Summit Challenge.


Hey, you just need to simmer down. By Courtney “I’m always cool” Shepherd and John Casteele from

Recently we have made a point to send athletes off on a cool down journey post WOD. During which time you may have heard me mention that the goal of such a journey is to allow your heart rate to come down while you are moving. Perhaps some of you thought we were being torturous in putting you back on a rower immediately after finishing a rowing workout. We promise it’s not for our evil enjoyment, there is actual science and a method behind the madness. 

In an article titled “How to Get Rid of Excess Lactic Acid in Muscles” by John Casteele, the author explains that science. . . you know, so you will believe me.

During exercise and other strenuous activity, lactic acid is produced as a byproduct of the process that the body uses to create energy. Long thought to be detrimental, lactic acid is now understood to be a temporary energy source that the body uses when there isn’t enough oxygen in the blood for standard energy production. Lactic acid does create an acidic environment in the muscles when it builds up, however, and the body can take up to an hour or longer to remove it naturally. It’s possible to speed the removal process with gentle exercise.

Exercise or perform other strenuous activity until you feel that you can no longer keep going and your muscles become tired. The body will burn some lactic acid to produce energy during this period, typically sustaining itself for several minutes before it can no longer produce enough energy to maintain the current needs of the muscles. Your body will produce lactic acid during this exercise, but as you continue to push yourself to this point, each time you exercise your body will begin to adapt to the stress of your activities as well. Over time, this will result in a more efficient use of oxygen during exercise, a faster lactic acid burn rate and a greater overall tolerance to lactic acid buildup.

Cool down through exercise instead of simply stopping once you reach the point that you’re too tired to continue your previous activity. Use light, continuous exercises such as walking for five to 10 minutes to allow your body temperature, breathing and heart rate to return to normal. The continued contractions of your muscles during the cooldown period will regulate blood circulation as well, preventing blood from pooling in the muscles and allowing fresh blood to flush out lactic acid and muscle-waste products.

Perform static stretching exercises for five to 10 minutes after you’ve completed your primary cooldown exercises, holding each stretch for at least 10 seconds. This will continue working your muscles to flush out additional lactic acid and may also improve your overall flexibility while reducing your likelihood of suffering a sports-related injury.

Drink water and eat easy-to-digest foods that are high in nutrients such as fruits or protein bars once you’ve completed your cooldown exercises and stretching. This helps to ensure that you’re not dehydrated, providing your body with the fluids it needs to continue flushing lactic acid from your muscles. The nutrition and protein that you take in will also help with the healing and recovery of your muscles after exercise.”

We don’t always finish workouts at the same time and, depending on the workout, we may even get finished right at the end of class. Some of you have to head straight to work from the gym but I would encourage everyone to try their best to cool down and do some post WOD stretching before heading out the door. Follow up that cool down with water and a post WOD meal. Improved recovery makes for happy returns to the gym. 

*This weekend Verve is closed for a seminar. We will host a 7am WOD Saturday and Sunday morning only. Have no fear, there is plenty of good times to be had outside the gym:

-Saturday is Gym.Tan.Beach Post WOD Party at the Rino Beach Club, from 11am-4pm. The party will start with a 10am WOD on the beach led by Verve’s very own Maddie and Anna. Stick around to get your party on after. 

-Sunday is stand up paddle boarding in Evergreen from 8am-10am, for those of you that signed up in advance. 

Wednesday 150826

As many rounds as possible in 20 minutes of:
400 Meters run
20 KB swings, 24kg(16kg)
15 Box jumps, 24″(20″)

Post rounds and reps to comments and BTWB

Where do you track your progress? Nowhere? Let's change that.

Where do you track your progress? Nowhere? Let’s change that.


A logbook, one of the most essential pieces of equipment every CrossFitter should have. Period. By Courtney “write your s#@t down” Shepherd

So this post isn’t just by me, unbeknownst to Miss Ali Nichols, her words of wisdom are gonna kick this post party off:

“Since November of 2009, I have logged every burpee, pull-up, deadlift, box jump, power clean, squat, push-up, snatch, sit-up, and KB swing I have ever done. Not to mention the numerous meters accumulated on the rower and the miles I have ran in the rain, snow and sunshine (literally). Sounds silly, but it allows me to stay in perspective. To see my fitness change over time. Sometimes long domains of time, but nonetheless just as special.

Taking time to go back through my log books reminds me that I am stronger than yesterday. And to me that’s all that really matters.

- Ali Nichols

I brought this subject up last week on Facebook, but for those of you that opt out of the social media world, it’s worth repeating. We did two benchmark workouts in one day, “Isabel” and “Grace”. Benchmark workouts exist to be just that, a benchmark of your fitness. After the workouts Ali posted the above picture followed by the above statement. It was one of the coolest things I had seen/ read in a long time. Ali can look back through her years of CrossFit, through her entire journey, and see the improvement in her fitness level. Ali doesn’t have to guess, wonder, or think about whether or not CrossFit has benefitted her life, she can see it in all it’s written glory. I’ve had many of you come into Verve and ask me about what weight you should use for a workout, when I ask “well what weight did you use last time?” often the response is, “I don’t know.”

Who does that situation sound familiar to? Are you walking in and out of Verve, never writing your 1 rep maxes down, never making note of your “Grace” or “Isabel” time? How do you know when you get a PR (personal record)? How do you know if you are getting strong enough to go up in weight or getting strong enough to go down in bands? You don’t. Not logging our information does not make us bad people, it does however have a huge potential to blunt our progression. How? Let’s take the workout “Grace” for example, it’s 30 clean & jerk for time with the prescribed weights of 135#(95#). Let’s say you did “Grace” with 85# in a time of 2:30, but you don’t log any of that information. Several months go by and “Grace” makes her way back into the programming. You can’t remember what weight you did, so you throw 75# on the bar and you do the WOD in 1:59. No doubt that is an awesome time, but do you really know if you are stronger and more fit, or did you just move faster because the weight was lighter? Again, in the grand scheme of life, this is not the worst problem to have, it’s really a matter of what your goals are when you walk through the doors of Verve. I would say about 90% of those goals can’t really be measured if we don’t keep track of what we do when we are inside the walls of Verve. 

Let’s talk injuries, pregnancies, and changes in work routines. All of these can have an impact on our progress. Raise your hand if you are guilty of stopping logging your workouts because you are waiting to “get back to where I was before I count anything”. Question: how will you know if you get back to where you were if you aren’t paying attention to where you are going? How will you know if you are getting your strength back, if your rehab is working, if your getting your cardio/ respiratory endurance back, if you aren’t keeping track of any of it? Again, you don’t. No matter the reason, it’s okay to have to start back at the beginning, the best part of doing so is seeing where it can take you. After shoulder surgery, I put my old logbook on a shelf and started a new one. I PR’ed everyday, it was awesome. Everyday I was excited to come into the gym and see what I would be capable of that day. I didn’t open my old logbook for over a year, and when I did I was surprised to see some of my post-surgery PRs had surpassed my pre-surgery PRs. I could look back over the year and see how I went from shoulder pressing PVC with limited range of motion, to squat snatching my body weight. 

So again I ask, where do you log your workouts? You don’t?? Let’s change that. CrossFit is a journey. . . a long one. How will you ever know the progress made along the way if you never remember where you started? Are you too tech savvy to write anything down, that’s what Beyond The Whiteboard is for. You can log all your info into the inter webs, to be stored forever. So go to Staples and buy a spiral notebook, or come to Verve and buy a fancy CrossFit logbook, or sign up for BTWB, and start logging your business NOW. 

**This weekend Verve is host in the CrossFit Weightlifting Trainer Course. We will have 1 WOD at 7am on Saturday and 1 WOD at 7am on Sunday. Verve will be closed for the rest of the day. For those of you signed up for Stand Up Paddle Boarding, that will be in Evergreen on Sunday from 8am-10am.

Tuesday 150825

42- 30 – 15
Calories on Rower
Power Cleans 155#(105#)

Post time to BTWB


Jeremy the bench whisperer in action...

Jeremy the bench whisperer in action…

As most of you that follow Hot Dogs and Cupcakes, whether in a class or on your own with friends during Open Gym, there is nothing happening this week.  Classes have been cancelled and the workouts on the board are the ones from the previous week.  Starting next week we are going to a CrossFit Weightlifting cycle that should last for around 4 weeks.  The cycle will include a lot of squatting and Olympic lifting as well as some accessory work.  Here is an example of a couple days.  


1. 3 pos snatch: 1 high hang, 1 mid thigh (launch), 1 floor. work up to 55%x1+1+1, 60%, 65% for 3 sets.

2. snatch pulls: 90%x3, 95%x3, 100%x3

3. snatch push press: 5, 4, 3,

4. box jumps x 25 total.

5. sit ups x 100


1. front squat: 60%x3 x 10 sets

2. back squat: 60%x3 x 3 sets.

3. back extensions with bar: 3 x 10

You can see that amount of work varies as well as the percentages that you’ll be using.  Depending on how you feel and the way your body responds, feel free to add in some WOD’s as well, but be smart and don’t overdue it.  You’ll know if you need to take a break.  

We are still considering whether it will be 3 or 4 days a week.  We will consider adding in the 5 pm Friday class provided people will come and work out.  This will also mean that that days programming will be on the board for those of you that like to do the programming during open gym.

Let us know what you think in the comments and we’ll plan on seeing you all for the new cycle starting next Monday at 5 pm.

*Reminder we are heading to the lake on Sunday to paddle board.  We have the lake from 8 am until 10 am.  We are bringing a Volleyball net as well as a few other games that we are going to set up in the grass area.  Make sure you pay if you’re signed up or let us know if you’ve changed your mind so we can invite others that are on the wait list.

Monday 150824

5 Rounds for reps
Max reps body weight bench press
Supine ring rows
rest 3 minutes between each round

*Score is total reps for the bench press and supine ring rows scored separately.

Post reps to BTWB

Juice looking strong overhead.

Juice looking strong overhead.

Most of us, at least I hope anyways, take showers in the morning.  It’s part of our daily ritual, helps us wake up, and it’s just hygienic really.  How many of you take a cold shower in the morning?  I’m not talking you turn the cold water on a little to cool the hot water, I’m talking about turning the dial to the C or if you have a two dial system, not even touching the H one.  Joe Rogan had a great podcast a few episodes back about cold water immersion and cryotherapy and the benefits to the body for recovery and energy. 

I’ve been reading and hearing more and more about the benefit of a cold shower in the morning, I’m talking mountain spring water from melted snow cold too.  Ice baths are common during CrossFit competitions and many professionals athletes in major sports also utilize ice baths to help relieve sore muscles and reduce inflammation.  But what about a freezing cold shower first thing in the morning?  An article on the FastCompany website dug a little deeper in the benefits.  Here are a few of the takeaways from the article and the link can be found at the end of the blog.

In the simplest terms, cold water can flood the mood regulating areas of our brain with happy neurotransmitters.  Separate studies have show that winter swimmers, people that swim in cold water, have a decrease in tension and fatigue as well as improved mood and memory.  

Here’s a way to give it a shot yourself and see if you experience the benefits.  Instead of jumping into a cold shower, start with a hot one and slowly lower the temperate until the water is cold to the touch and the skin.  Once it’s at the cold to the touch temperature, stand under if for 2 – 3 minutes.  This was the template the participants that reported the above results followed.  

I am very adverse to temperature whether hot or cold.  It takes me forever to get in a hot tub and cold tubs or ice baths are just as bad.  I’ve been trying the above formula of starting warm and lowering the temperature gradually and I’ve been able to make it up to 1 minute.  I’m hoping to be at the recommended 2 – 3 minutes in the next week or so.  

Has anyone else tried cold showers or use them regularly?  Click HERE for the full FastCompanyarticle.  

Sunday 150823

For time:
50 Pistols, alternating
20 Pull-ups
40 Pistols, alternating
20 Pull-ups
30 Pistols, alternating
20 Pull-ups
20 Pistols, alternating
20 Pull-ups
10 Pistols

Post time to comments or BTWB

Welcome Melissa and Fred to the Verve family.  They were welcomed with Isabel and Grace in the same hour!! Brutal!

Welcome Melissa and Fred to the Verve family. They were welcomed with Isabel and Grace in the same hour!! Brutal!

Well, chaulk this up to recipes I would have never thought of



  • 15 oz can black beans
  • 19.5 oz box chocolate brownie mix


Open can of beans, drain and rinse well. Put beans back in the can and fill can with water. Put beans and water in blender until smooth. Mix pureed beans with brownie package mix. DO NOT add eggs or oil. Spray baking dish with Pam. Cook brownies according to package directions. Cool and serve.

MACROS – please note macros may vary based on mix used
Serving size – Yield 20 brownies
PRO – 2.9g
FAT – 2.6g
CHO – 28g

Saturday 150822

As many rounds as possible in 12 minutes of:
21 Deadlift, 135#(95#)
15 Air squats
9 Push press, 135#(95#)

Post rounds and reps to comments and BTWB

Danni is all smiles at the finish line of the O2X Summit Challenge in Winter Park.

Danni is all smiles at the finish line of the O2X Summit Challenge in Winter Park.


So many activities. I don’t know if there will be enough time.

-Saturday August 22nd @ 8am Verve has it’s free intro class!! This is an opportunity for those interested in CrossFit to join a low key class, get a feel for the workouts/ movements, and get all their CrossFit questions answered. Go to our schedule page and sign up on MBO to reserve your spot.

-Saturday August 29th- Sunday August 30th Verve will be closed to host the CrossFit Weightlifting Trainer Course. There will be 1 WOD at 7am.

-Saturday August 29th The Rino Beach Club is hosting Denver’s first annual Post Workout Party. They will have a WOD at 10am on the beach and then the party starts from 11am-4pm. $5 cover. #GymTanBeach

-Sunday August 30th Ververs are heading to Evergreen for some stand-up paddle boarding and other fun in the sun, from 8am-10pm. If you have not yet brought your money into, please do so to continue to reserve your spot. You can give it to any trainer.

-Saturday September 5th- Sunday September 6th Verve will be closed to host the CrossFit Level 1 Trainer Course. There will be 1 WOD at 7am. CrossFit Lodo has again been kind enough to open it’s doors to Verve members at no cost. They will have 2 classes posted on Saturday and 2 on Sunday for Verve members to attend. We will give more details and put out a sign up sheet as time gets closer.

-Monday September 7th is Labor Day. Verve will have an abbreviated schedule that day.

-September 15th registration for The Turkey Challenge goes live. It is an annual competition hosted by MBS CrossFit, it tends to sell out quickly, so set your calendars.

-October 3rd-4th Front Range CrossFit is hosting the first annual Do More Charity Challenge. Verve has 2 teams registered, so get your favorite Verve shirts out and let’s go do some cheering!!

Friday 150821

For time:
75 Handstand push-ups
*Every break, run 400 meters

Rest 5 minutes

For time:
50 Toes to bar
*Every break, run 400 meters

Post time to comments or BTWB

Amy K. finding her zen in the middle of Isabel!!!

Amy K. finding her zen in the middle of Isabel!!!


As you all are pretty familiar, I am a big fan of Roop Sihota’s YouTube channel – JagRoop’s Live Mobility Session.  Recently, Roop posted a video about how to attach lower back pain and avoiding the “butt wink” at the bottom of the squat.  Let me first point out that, yes, I realize some people have more shallow hip sockets that could be leading to that “butt wink”, but it never hurts to mobilize those corners anyway.

 You’re welcome!!


– Free Intro Class tomorrow at 8am!! Tell your friends and family to come!!


Thursday 150820

Take 10 minutes to establish 3RM hang power clean

Take 10 minutes to establish 2RM power clean

Take 20 minutes to establish 1RM front squat

Post loads to comments and BTWB

Patrick celebrating getting to the top of Mary Jane.

Patrick celebrating getting to the top of Mary Jane.


What ever you do, don’t drop it like it’s hot. Please. By Courtney “this is my serious tone” Shepherd

Don’t drop it like it’s hot? I know what you are all thinking, when has Courtney ever told us not to drop it like it’s hot? And you would be right, up until this point I’m not sure it has ever been my advice to avoid the hot drop. But I’ve changed up my tune in response to an activity that happens to be making it’s away across the gym. I’ve changed my tune because this particular activity has a safety issue to it, I’m talking about dropping a barbell from overhead, also known as “ghost riding”. I’ve addressed this issue in classes, usually with a half funny, half serious tone, but this post is all serious baby. And rather than assume you’ve heard my thoughts on this matter, I want to know you’ve heard (read) my thoughts on the matter.

Let me start by first saying, there is a significant difference between bailing from a barbell and the reckless, wanton, mid air abandonment of a barbell. Bailing from a barbell is an effort to avoid injury.  When an athlete “bails” on the weight, it means he or she stalls out with the lift and lets go of the bar, getting out from underneath the load as it crashes to the floor. It’s a fundamental technique in Olympic lifting. Bailing on a weight is considered a skill in itself, athletes should be taught how to appropriately bail. Ghost riding is the act of completing a rep and then just letting the bar fall from overhead, the front, or behind without any guidance or attempt to control it. Ghost riding a bar is generally done with a willful disregard to the maintenance of the equipment and any possible injury to one’s self or others around. It’s that last part, the “others around” part that is why I have such a strong opinion on the matter. I care about Verve’s equipment but I care more about you. And I want everyone that walks into Verve to use it’s equipment, to care about every other person that walks into Verve and is working out next to them.

Dropping a bar causes it to bounce, often erratically. The higher we drop a bar from  increases the bounce and erratic nature of the bounce. I can’t tell you the number of times I’ve seen a barbell drop and bounce into someone else’s work space, coming within inches of hitting their shins. Now I get there is a component of fatigue and the overall handling of heavy weights, so I’m not demanding that any athlete keep a firm grip on the barbell from start to finish of a rep, we have bumper plates for a reason, to drop heavy bars. However, I am saying all we need to do is keep our hands near or lightly in contact with the bar as it falls and guide it to the ground. The minimum requirement is guiding it past the waist, with the stipulation that we also make sure it doesn’t take a funky bounce or roll away afterwards.

I was curious to know if others felt the same way I do, after a little bit of inter webs searching I found a lot of gyms share my thoughts on the subject:

Chalkline CrossFit, Aurora Hills, Calif.: “STAY IN CONTROL – CrossFit is intense. You will push yourself harder than you ever have before. However, you should always be in control of your movements, your weights and how you affect the members around you. DO NOT drop a loaded bar from an overhead position and let it bounce wildly into someone else’s workout space. You should be in control of the weight, not the other way around!”

CrossFit Hillsdale, Portland, Ore.:When should you drop the bar? When not dropping it would result in injury. Why shouldn’t you drop the bar? Because it’s lazy, it puts wear on the equipment and it’s loud.”

CrossFit Roots, Boulder, CO.: “No Ghost-Riding the Barbells – Ever. Yes, we know you’re cool and we know how empowering it is to drop a barbell from overhead. You know what’s not empowering? When you barbell drops to the floor and dances into someone else’s shin injuring them for weeks.

Safety Post #2 – Do Not Be a Ghost Rider By BARx CrossFit

While we are talking about dropping bars, I will also briefly address the dropping of an empty barbell. Don’t do that. Empty barbells are not made to be dropped without bumper plates on them. It’s really bad for the bars and the bearings inside.

Now, it’s not completely in my nature to serious all the time, so even though I said this whole post would be serious, I’m going to end it with a funny video. Yes, it’s meant to be funny.

Wednesday 150819

Row 1,000 meters
Rest 1 minute
As many double unders as possible in 2 minutes
Rest 1 minute
Row 500 meters
Rest 1 minute
As many double unders as possible in 2 minutes
Rest 1 minute
Row 250 meters
No rest
As many double unders as possible in 1 minute

*Score is 250 meter time and number of double unders in final minute.

Post scores to comments and BTWB

Just before the start of the O2X Summit Race in Winter Park. We are missing a few faces. It turns out trying to get over 30 people together for a photo is literally like herding kittens.

Just before the start of the O2X Summit Race in Winter Park. We are missing a few faces. It turns out trying to get over 30 people together for a photo is literally like herding kittens.


10 Things The Best Athletes Do (That You Don’t) By the fine people at Eat To Perform and re-typed so as to be brought to the attention of Verve members, by Courtney “it’s not copying, it’s re-typing” Shepherd

Do you ever wish you were as cool, athletically elite, and over all as badass as Rich Froning? Or Bo Jackson? Or my new personal favorite, Ronda Rousey? Most of us that come into the gym do so to maintain an overall feeling of good health and well being. Working out is a way to improve longevity and functionality. But there is a group of people out there that have bigger dreams and greater goals. These dreams and goals involve working towards being an elite athlete. Verve has had some members that were professional athletes and their goals were to work towards a championship. No matter the goal, no matter the end game, there are 10 things the best athletes do, that unfortunately you and I may not be. The list came from an article in Eat To Perform (click here for full article). It is not being shared with you as a form of judgement but rather to understand that the ideal physique and work habits of the best may come at a price most of us are not aware of. 

The Best Athletes. . . . 

1) Don’t look for a quick fix. 

The best athletes with the best physiques – the people you admire – have been working on their bodies for a long, long time. They’ve been dedicated to their craft for years or in some cases decades. It’s simply unreasonable to give up on a dream because you couldn’t make it happen in a matter of weeks. Likewise, if you’re dissatisfied with your results, you won’t improve by throwing in the towel. You need to be in it for the long haul.

How do you shake the defeated mindset and make fitness a part of your life? Enjoy the struggle. At some point, “winning” becomes more about the journey than the destination and you find yourself delighted over the smallest accomplishments. If you can find something that excites you, that keeps you going even when you’re not moving as fast as you might like to – if you can remain passionate and motivated – you’re almost guaranteed to succeed.

2) They know where they are, where they want to go, and how to get there.

The best athletes move from goal to goal, constantly setting their sites on new horizons to maintain a sense of interest along the way. Even if they aren’t competing, they are training for something.

If you find yourself in a state of listlessness with no clear direction of where you’re going, do not despair. Set a goal like putting 50 lbs. on your squat or PRing your Fran time, give yourself a realistic deadline (3-6 months), and commit to it. Picking out a sport to compete in and entering a competition is a great way to motivate yourself and remain accountable too. If competition doesn’t seem worthwhile because you don’t want to embarrass yourself, remember that your first and foremost competition is you.

3) They don’t try to reach their physique goals by cutting Calories.

The best athletes are rarely looking to be in a calorie deficit – they view food as a way to enhance work capacity and they focus on maintaining and building the muscle they are earning in the gym.

4) They don’t obsess over their abs.

Ultra endurance athlete, elite powerlifter, and beer enthusiast Alex Viada once said (I’m paraphrasing) “The best athletes I know don’t spend a whole lot of time thinking about how to get abs; the work they do ultimately just lands them in that spot.” Judging by Alex’s success with his consultation company, Complete Human Performance, his impressive physique, and the fact that he can deadlift 700 lbs. then run a 5 minute mile, I think he knows what he’s talking about.

Our opinion at Eat To Perform is very similar. We believe that form follows function, and that if you want to look athletic, you need to BE athletic. Stop worrying about your abs, focus on performance, and things will fall in place.

5) They don’t worry about putting on body fat due to overeating.

Fat is easy to lose but muscle is hard to gain. Most athletes spend a good part of their life chasing the latter and so they don’t have to worry so much about the former. For that reason, the best athletes in the world actively seek out weight gain. They do this by lowering their activity level and building their bodies for a specific result. In that process, they are often intentionally put on a bit of fat.

The best way to say it is “ass moves mass”. Want to squat more? You need to put a lot of quality work into developing your quads and glutes, perfecting your form, and increasing your work capacity. That cannot be accomplished in a Calorie deficit, and it’s a lot harder to do if you’re worried about your scale weight.

6) They train smart and focus on incremental performance increases.

Most people think that to perform at the highest level possible, you need to train 24/7 and push yourself to the point of exhaustion every single workout – more of everything, harder workouts, longer workouts, etc. News flash: the best athletes don’t work out this way. Their approach doesn’t even resemble the casual athletes approach.

The fittest people on the planet vary their training with a combination of intensities, activities, and modes of training. You might for instance see someone doing high intensity interval training in the morning to build anaerobic capacity, then weightlifting in the evening to develop maximal strength. They didn’t start out like that (and they typically do either or).

The biggest difference is probably that almost all of them have coaches that are focused on a smart (not always harder) approach. Progressive overload is applied over time to bring the athletes abilities to a peak when they need them to be – nothing is random. It’s all part of a program.

7) They don’t feel guilty when they miss workouts.

The fittest people take time off or reduce their work volume as part of the plan to get better. When you’re pushing the limit of human performance, rest isn’t just beneficial – it’s necessary.

Yeah, if you’re chronically missing workouts and you haven’t been to the gym in months, you might want to do something about it and work on your time management…but don’t feel guilty if you have to push a workout a day late or you miss one session after months of consistency. Consider it extra recovery and get back at it hungrier than you were before.

8) They surround themselves with people who’re better than they are.

The “Big fish-little pond” effect is what happens when you’re the strongest/fastest/best athlete in your gym and you no longer have anyone to compete with; you’ve caught the biggest fish in your little pond and it’s time to expand your horizons. This concept can be applied to pretty much any situation where you’re no longer challenged by your environment.

When a lack of competition stifles your growth, what do you do? The fittest people on earth change perspective. They put themselves out there and seek out new challengers. They don’t shy away from a reality check that perhaps their squat could be stronger; perhaps they could stand to work on their conditioning. The potential for failure forces them to find new and innovative approaches to their individual needs so that they might reach a new level of performance.

9) They constantly seek out new information and develop a broad knowledge base.

Elite athletes don’t have access to any training, nutrition, or motivational materials that your average person doesn’t, but they are constantly studying and applying new methods.

Whether it’s through formal education in pursuit of a degree, through certifications, or interning with the best coaches around, the most successful athletes in the world are smart cookies with a thirst to know more about how the human machine thinks and works. If it’s been a while since you read an anatomy text or dusted off your copy of “Supertraining,” it might be time to get some reading in.

10) They do EVERYTHING they need to do to be the best they can be.

Many of the best athletes we work with are moms and dads. They serve our communities as firefighters or police officers, and some are serving/have served in the military. They have very demanding lives, but they make no excuses when it comes to training, eating, and recovering.

Being the best version of yourself is largely mental; it’s about starting on the path that is the opposite of the one you were on and just never looking back. When you spend enough time living your life, striving for constant improvement, nourishing your body, and being in control of yourself, you realize how much it sucks to live any other way.


Tuesday 150818

For time:
30 Snatch, 135#(95#)

Rest 10 minutes

For time:
30 Clean and jerk, 135#(95#)

Post times to BTWB.

Brendan wondering where he put his keys and why he's carrying these awful things!

Brendan wondering where he put his keys and why he’s carrying these awful things!

Given what the workout or workouts are today, the below excerpt from an article on seemed pretty topical.

The title of the article is “Training Through Pain: Salvation Through Suffering by Bobby Maximus. Click the aforementioned title to read the entire piece.  

Working Harder

Just walking through the gym doors and scanning your membership card or taking part in a class doesn’t ensure you will be successful. You need to work for your success. You need to suffer for it. But many people have no idea what genuine, hard work looks like. They show up to the gym and go through the motions. 

This includes the warm ups.  Think of your class as an entire hour.  If you are just breezing through the warm up, that’s time you could be putting in a little more effort and getting more out of your hour.  

When you are at the gym – go for it. Don’t go halfway. People fall into the trap of doing “junk intensity.” That is when you are working hard enough to beat yourself down, but not hard enough to facilitate a meaningful change in your fitness.

To improve, you must push yourself past your perceived limits. You must put yourself in an uncomfortable position. You must feel some pain. You need to sweat and you need to bleed. Training should never be easy. You should leave the gym mentally and physically exhausted. The goal each day is to experience “the moment.” That point in a workout where you don’t know if you can continue.

Today is going to be one of the days that the above mentioned “moment” might be reached.  Both workouts are hard and fast and should leave you feeling spent upon completion, the hard part is continuing to push when it hurts.  
That is the effort required. Anything less is not acceptable. Learn to hurt and learn to suffer.