Monday 141222

Overhead Squat

EMOM for 5 minutes
3 OHS from the ground @ 60% of 3 Rep Max
6 Burpees over the bar

Post load to comments or BTW


HABIT: (n) an acquired behavior pattern regularly followed until it has become almost involuntary.

Our daily lives are often a series of habits played out through the day, some of these habits are good, some are counterproductive to our goals. Research indicates that it takes 30 days to change a habit, either to create one or rid yourself of one; That is why we are holding a CHANGE YOUR HABITS, CHANGE YOUR LIFE “challenge” to start your 2015 off right.  We will spend the next 37 days working to change/create habits that help us move closer to our goals!

How do I join?

Step #1 – Think of 2 to 3 habits that you would like to Add/Delete/Change.  Whether it is following a Paleo/Zone diet, dropping some lbs, hitting the gym 5x/week, cutting down on alcohol, meditating, drinking more water, not drinking soda, decreased WOD times, increased lift numbers, giving up social media, etc; This challenge is to make lasting lifestyle changes that pertain to you.

Step #2 – Find an ACCOUNTABILIBUDDY, someone else who will be doing the challenge with you working towards their own goals but supporting you and you supporting them.  If you do not have one, we will find someone else who does not have a buddy and pair you up.

Step #3 – Sign-up for the challenge NO LATER THAN WEDNESDAY, JANUARY 7TH.  There will be a sign-up sheet near the front counter.

Step #4 - You will spend the next 5 weeks working with your buddy, changing your habits.  We strongly suggest weekly meetings or phone calls with your buddy to check-in with updates.  There will be WEEKLY RAFFLES PRIZES if your buddy submits your name for complying 100% to your habit changes.

THAT’S IT!  There is no monetary buy-in, but there will be weekly raffle prizes for adherence to your new habits.  The ultimate goal is to make lasting changes and possibly pick new goals after the first portion of the challenge is over.

Some other fun details:

- You and your partner can place friendly bets against each other weekly or for the entire challenge.  You can also pit yourself against another team to add an interesting twist!

- To help support your goals we will be creating a CHANGE YOUR HABITS, CHANGE YOUR LIFE Facebook page.  This page will be a way to communicate, share ideas and challenges, whatever you would like.

IMPORTANT UPCOMING DATES to further help you towards your goals:

  • GOAL SETTING / NUTRITION MEETINGFriday, January 2nd @ 7pm and Monday January 5th @ 7pm – Courtney will be conducting a goal setting/nutrition meeting in which the first 30 minutes will discuss how to set attainable goals and the second 30 minutes will discuss basic Paleo/Zone information if nutrition is one of your goals. *You only need to attend one of the meetings.
  • HYDROSTATIC BODY FAT TESTING - Tuesday, January 6th and Wednesday, January 7th the truck will be here.  If you have nutrition, weight, or physical goals, this will give you a great starting point.
    • Sign up for Fat Testing Tuesday, January 6th HERE
    • Sigh up for Fat Testing Wednesday, January 7th HERE
  • THE CHALLENGE BEGINSWednesday, January 7th!  You need to be signed up, have a buddy, and have your goals set by this day.

Sunday 141221

With a 2 minute clock perform
10 Thrusters 115#/75#
with remaining time, as many box jumps as possible (24″/20″)
rest 1 minute
repeat for a total of 5 rounds

Score = Total number of Box Jumps

Post score to comments or BTW

Our knock off Larabar!

Our knock off Larabar!

Larabars are one of my favorite snacks!  This recipe shows us how easy they are and how much money we can save. 



  • Blend the pecans and the almonds in a food processor until they are fine.
  • Then mix in the dates.
  • The nuts will release their natural oils so there is no need for water. If yours looks a bit dry, you can add a tiny amount, but I didn’t have to.
  • Line an 8X8 pan with parchment,
  • leaving enough room for some paper to stick out the sides.
  • Press the dough evenly into the pan.
  • Once it’s spread out, use the extra paper to press the dough down with your palms so it’s packed well.
  • Stick in the fridge to firm up. About 2 hours should be good. 
  • Once it’s chilled, cut into squares with a pizza cutter.

Read more at here


Saturday 141220

In teams of 3 complete the following:
Row 1500 Meters
300 Double Unders
120 Alternating dumbbell snatch 40#(25#)
120 Over partner burpees
120 Medicine ball cleans 20#(14#)
300 Double Unders
Row 1500 Meters

One partner works at a time.

Can break up the work any way you choose.

Post time to comments or BTW.




Holiday Schedule

  • Monday and Tuesday – Normal class schedule
  • Wednesday – XMAS EVE – 9 am WOD, 10 am open gym, 11:30 WOD, 12:30 WOD
  • Thursday – MERRY CHRISTMAS! – 9 am WOD
  • Friday – 9 am WOD, 10 am open gym, 11:30 WOD, 12:30 WOD, 1:30 open gym
  • Saturday – Normal class schedule

Have a safe and wonderful weekend everyone!






Friday 141219

With a 5 minute clock
Complete as many reps as possible of:
10 Wall Balls 20#(14#)
10 Muscle ups
rest 2 minutes
5 Rounds for Time:
20 Wall Balls 20#(14#)
4 Muscle Ups

Post rounds/reps to comments or BTW

2015 IS RIGHT AROUND THE CORNER and most of us like to use this calendar opportunity to make some resolutions.  These resolutions are lucky to see the light of February IF they make it through the first week.  Don’t dwell on the past, 2015 will be different!

THE TASK if you should choose to accept it:  Spend this weekend thinking of some habits you would like to ADD, SUBTRACT, or CREATE and write them down.  These habits can be anything from fitness, nutrition, weight, mobility, performance, meditation, social media, familial, work, ANYTHING!  Choose 2 or 3 of them.  Next, you will find yourself an ACCOUNTABILIBUDDY (thank you Danielle D. for that term), someone who will help keep you accountable and vice versa.  LASTLY, stay tuned for Mondays’ post for more details.  Many of you have been asking if we will be doing a challenge for the New Year…. the answer is YES!

Here are the links to sign-up for the Bodyfat Testing truck:  The most favorable times fill up quickly!

Tuesday, January 6th

Wednesday, January 7th

What habits are you looking to change in 2015??

Thursday 141218

Push Press

Then, every minute on the minute for 8 Minutes:
3 Push press @ 80% of 1 RM
30 Double unders

Post loads to comments and BTWB

Jordan Afraimi, 14 years old , hitting a 1RM back squat of 170#. Strong work Jordan!!

Jordan Afraimi, 14 years old, hit a 1RM back squat of 170# on Monday. Strong work Jordan!!


The Hook Grip: Do You Need it? A stolen title and bullet points by Matt Bruce of brUTE Strength, but brought to you today, by Courtney Shepherd

The Olympic lifts, snatch and clean & jerk, are unique in that they require proficiency in all 10 General Physical skills. That means that athletes who make Olympic lifting their main area of focus excel at cardio/ respiratory endurance, strength, flexibility, stamina, power, speed, coordination, balance, accuracy, and agility. This is why we, as CrossFitters, LOVE the Olympic lifts. While we do not devote all our time to them, we include them in our training because of the benefits they provide. Perhaps some of us can look back at our beginning CrossFit days and compare our comfort with the Olympic lifts to our comfort with them now. While we may not consider ourselves Olympic lifting experts, I will bet we have improved. An improvement in our ability to snatch means we have improved our explosive hip drive. An improved explosive hip drive can help improve our box jumps, our kipping pull-up, our kettle bell swing. The Olympic lifts have transference to other movements.

Whenever I teach the Olympic lifts I always hear athletes say “there are so many things to think about”. Well, there are. You have to focus on how you shift the weight in your feet, keeping our shoulders over the bar, shrugging at the right time, etc, etc, etc. Unfortunately I am here to add another, it’s something simple and often overlooked but still a part of the technique of Olympic lifting. I’m certain the title of this blog gave it away a long time ago, but I’d like to address the hook grip.

What is the hook grip?
“To secure the hook grip, the athlete needs to grip the barbell and place one, two or three fingers around the thumb. Most athletes prefer the method shown here: two fingers placed over the thumb, with the thumb protruding slightly between the middle finger and ring finger.”

The hook grip

The hook grip


The hook grip feels awkward and/ or hurts.
“Many people attempt to hook grip the barbell but stop shortly after due to pain in the thumb or the inability to hold the thumb in place. There are a few methods you can use to help solve this problem: First, the hook grip is usually painful and awkward for only a few weeks. After a few weeks, the body tends to adapt the new grip, and sooner than later, you won’t even realize that you naturally grab the bar with the hook grip. One method to help speed this process is to hook grip a dumbbell in each hand and do farmers walks once a week for a total of 5 minutes. Another common problem is that athletes feel the hook grip sliding out. A solution might be to tape the thumb.”

What is the purpose of the hook grip?
“The hook grip is important because it helps keep the bar from sliding into the fingertips during the second phase (explosion phase) of the pull. The thumb helps keep the bar locked in place during the huge acceleration that is generated into the barbell during this phase.”

When should I use or not use the hook grip?
“The hook grip is utilized for all lifts below the shoulders. On the clean, the hook grip is most commonly released when receiving the bar in the front rack. It is not suggested that you jerk with a hook grip because this can restrict the movement of the barbell while traveling overhead. On the snatch, you can either keep the hook grip throughout the lift, or you can release the hook grip on the turnover above the head. This is the choice of the athlete as to which feels more comfortable— neither is right or wrong. Most importantly, the hook grip should be utilized for cleans and snatches, especially when lifting heavy.

The only time I would not suggest using the hook grip is for high repetitions of snatches or cleans within a WOD, especially when the weight needs to go overhead then back to the floor extremely fast. Other than that, I suggest using the hook grip, especially while lifting heavy weights.”

Yes, the hook grip is weird. Yes, the hook grip is uncomfortable. Yes, using a hook grip is just one more thing to think about. But as we become more comfortable and consistent in our technique, now is the time to refine our technique, add in the smallest of technique work that may in fact produce a big difference. So get out there and start hooking. Not like on the streets for money but like in a WOD with a barbell. 

Click here for full article.

Wednesday 141217

Three rounds for time:

Run 400m
21 Power cleans, 155# (105#)
12 Bar facing burpees

Post time to comments and BTW.

Max amidst box squats last week.

Max amidst box squats last week. #roguefitness #represent

Whether or not you breaking up with your knee sleeves as of late after our post a couple weeks ago, it’s a good chance to give them some TLC.  Often times neoprene sleeves can develop a distinct “smell…”  Like the smell of hard work getting done!  But seriously….they need some care regularly so they last a long time and not drive your fellow athletes away.  So here’s some good tips below.  What have you found works best for you?

How To Wash Your Knee Sleeves
By Calvin Sun at CrossFit Invictus

Method 1: Prevention Is The Medicine

The best way to keep your knee sleeves smelling fresh is to prevent mildew (and who knows what else) from growing in the first place. If possible, don’t throw your sweaty knee sleeves into your gym bag and seal them up until your next training session.

- Turn your knee sleeves inside out after use and allow them to air dry.

- Depending on how frequently you use them, wash your knee sleeves with a normal load of laundry as needed and air dry them completely before putting them back in your gym bag.

- If you find that homeless people grimace when you run by with your knee sleeves on or maybe the UN has requested an inspection of your gym bag for biological and chemical weapons, you might want to try one of the two methods outlined below.

Method 2: Boil Your Knee Sleeves

I first heard of this method from Freddy Camacho of CrossFit One World. It’s pretty simple, all you need is a pot of water and some soap.

- Boil your knee sleeves in a pot of hot water for about 5 minutes.

- Remove the pot from heat.

- Add a small amount of dish soap to your sweaty neoprene mildew broth.

- Allow your knee sleeves to cool in the pot.

- Rinse your knee sleeves off and allow them to air dry.

Method 3: Hot Water and Vinegar Soak Before Washing With Laundry

The idea here is to use two methods for killing mildew and whatever else might be growing in your knee sleeves: heat and distilled vinegar. Bleach and other chlorine-based cleaners are not recommended for knee sleeves. Bleach can possibly weaken the textiles that comprise your knee sleeves.

- Heat up a large pot of water.

- Pour into a large bucket.

- Add 2 to 4 ounces of distilled white vinegar.

- Add your knee sleeves and allow them to soak for at least 10 minutes.

- Add your knee sleeves to a normal load of laundry with chlorine-free detergent.

- Allow your knee sleeves to completely air dry, you can leave them outside in the sun to speed up this process.

Besides allowing people to share a squat rack or lifting platform with you, washing your knee sleeves also has the added benefit of tightening them up a bit so you can be sure you have a secure knee support. As I mentioned, prevention is the best method but if you (or a friend) have particularly putrid knee sleeves, consider using one of the methods listed here.

Tuesday 141216

As many reps as possible in 15 minutes of:
3 Pull ups
3 Handstand push ups
6 Pull ups
6 Handstand push ups
9 Pull ups
9 Handstand push ups
12 Pull ups
12 Handstand push ups
Add 3 reps each round and continue until time expires

Post reps to BTWB

Unreal advice!

Unreal advice!

As we approach the end of the year it’s time to look at the Goals 2014 board and see what we still have left to accomplish.  Many of us have achieved some of or all the goals we have set for ourselves this year.  Some of us, Kaplan, put up goals that we already had just to show someone up, me, even thought he outweighs me by A LOT!   

With only a few weeks remaining in the year, now is the time to go ahead and attempt to attain those goals. How will you know if you don’t try right?  Heed the words of the great Michael Scott in the picture above.  We have plenty of open gym hours remaining in the year and enough to hopefully accommodate everyone’s schedule so they can come in and take a shot at achieving their goals for 2014.  

The accomplished board is filled up and we want to see if filled up even more.  

Start looking toward 2015 as well.  Maybe your goals are to lift a certain amount of weight or perform a high skill gymnastic movement.  Perhaps the goal is to run faster or even get down to a certain body fat %. Whatever goal or goals you choose for the following year, make sure they are realistic and measurable.  The board is a fun way for you to be held accountable.  Once you have your goals in mind, come up with a plan to help you achieve them.  Ask your trainers for help and advice, that’s one of the reasons we are here, to help you along in your fitness journey.  

Monday 141215

Back Squat

Post score to BTW.



A Case For Training Without Adrenaline

What follows is a short read from – check out the original article here.

You’re standing at your bar, and you have that sick, nauseous feeling in the bowels of your gut. It’s the day to challenge your Fran time, and you put 115 on your bar like a boss. The timer says ten seconds, and tiny beads of sweat form on your fingertips through layers of chalk. Five seconds. Your heart begins to pound. Three seconds. Two seconds. You’re in it now kid. You better go hard. One… GO!!!

At that moment, you start lifting your brains out and throwing your self around the pull-up like you hated the flesh on your palms. Your muscles scream, flooding with lactic acid, but you’ve drowned them out because you found your Master of Puppets cassette the day before and you fast forwarded to Kirk Heinrich’s killer solo on minute six.

You collapse. You breathe. It’s over.

This scene is part of what makes CrossFit so damn fun and so damn easy to get hooked. Challenging limits and seeing what you’re capable of is an incredible rush, and it’s part of what drives people to do irrational things (base jumping, bull riding, karaoke).

I’m going to encourage you to do just the opposite.

Not every time, but I believe there’s much to be gained from being fully present with yourself and your environment during a difficult WOD. We exert so much of ourselves toward avoiding discomfort and pain that it becomes a distraction from what’s beautiful about experiencing those feelings. I know that’s a strange thing to say because it goes against all our natural instincts, but if you can embrace discomfort in a safe setting then it makes you more equipped to deal with pain in other areas of your life.

In yoga, this is known as sitting with your discomfort. An article in New York Family describes how this same mantra is used by a psychotherapist with her clients. Rather than allowing someone to avoid a subject that is difficult, she asks her clients to “dive deeper and explore” the pain in their lives.

When we rely on external factors to push us through a WOD, like a screaming coach or loud music, we’re creating a co-dependent relationship that diminishes the motivation you have within yourself and distracts us from feeling pain. Adrenaline simply becomes a pain killer.

This goes to why it is you come to CrossFit in the first place. Are you there to just get through and check it off your to-do list, or are you there because you believe the experience is beneficial to your health and growth as a person?

Sunday 141214

As many rounds as possible in 12 minutes:
15 Unbroken wall balls, 20# (14#)
15 Unbroken kettlebell swings, 32kg (24kg)

Post rounds to comments or BTW

Breakfast goodness!!

Breakfast goodness!!


THANK YOU TO EVERYONE WHO CAME OUT LAST NIGHT TO CELEBRATE 2014 AND EACHOTHER!! It was a great time and we are ready to bring on 2015!  Make sure to check out all of the pictures on the CrossFit Verve Social page.  If you are not part of that group, talk to Anna and she can make it happen.

Paleo Cinnamon Apple Muffins

I have been doing a recipe very similar to this with pumpkin and pumpkin pie spices and it has been delicious!  Muffins are so convenient in the morning because you can pop them in your mouth anytime, walking out of the door, driving, or right after a workout.  Here is an easy recipe that doesn’t have too many ingredients from

  1. 1 cup almond flour
  2. 3 tablespoons coconut flour
  3. 1 apple, diced
  4. 3 eggs, beaten
  5. 2-3 tablespoons honey
  6. 1-2 tablespoons cinnamon (depending on how much you like cinnamon)
  7. 1/4 cup coconut oil
  8. 1/2 teaspoon baking soda
  1. Heat oven to 350 degrees.
  2. Take large mixing bowl and add flours, cinnamon, and baking soda. Mix.
  3. Once mixed, add apples, eggs, honey, and coconut oil to mixture and mix well again.
  4. Prepare muffin tin with liners and add batter.
  5. Place tin in oven and bake for 30 minutes or until done.
  6. Enjoy once they cool off or you lose your patience while waiting.


Shaina is competing TODAY starting at 11:30am MST.  You can watch her and all of the other athletes LIVE HERE

Saturday 141213


Complete as many rounds as possible in 20 minutes of:
20 Overhead squats, 45# (33#)
20 Back squats, 45# (33#)
Run 400m

Post time to comments or BTW.

Just Because.

Just Because.



Modified schedule during the week of Christmas and New Years – Check MBO for updates.

Have a safe and wonderful weekend everyone!