Friday 150417

For time:
10 Power snatch, 135#(95#)
400m Run
15 Thrusters, 135#(95#)
400m Run
20 Clean & jerk, 135#(95#)
400m Run
25 Deadlift, 135#(95#)
400m Run

Post time to comments or BTW

 

Visual example of knees collapsing.

Visual example of knees collapsing.

Box Jumps continued…

 We will continue the discussion of safely incorporating box jumps into our training.  We will discuss some of the safety issues that may come up and how to tackle them.

Safety Issue #1 - Ruptured Achilles!  Achilles ruptures generally happen during the switch from the eccentric portion to the concentric portion of the movement, meaning when we are landing and rebounding into our next jump.  If our ankles are not ready or our calves and surrounding structures are too tight, this can lead to a nasty ruptured achilles which will put you out of commission for 3 – 9 months.  Here is a great video to show you some easy techniques you can do before a workout with box jumps to mobilize your calves.   THIS VIDEO

Safety Issue #2 - Collapsed knees!  As pictured above, collapsed knees are not only NOT pretty, they are very dangerous in an explosive movement.  Knees caving in during the box jumps can be due to many reasons, such as weak hips, glutes, or hamstrings, and/or an lack of awareness of a proper squat.  Some ways to avoid this during box jumps are: (#1 – #5 courtesy of breakingmuscle.com)

  • Rule #1: Be able to perform a competent un-weighted squat before trying any height box jump.
  • Rule #2: Be able to perform a bodyweight weighted squat before doing depth or rebound jumps, if you jump onto a box before you can meet this standard step down.
  • Rule #3: Never jump off of something you can’t jump onto.
  • Rule #4: Never jump off something that you can’t absorb the landing smoothly and with confidence.
  • Rule #5: Landing is more important than jumping.
  • Rule #6: Strengthen the weak structures such as hips and glutes.  Monster walks and glute bridges are a great place to start.
  • Rule #7:  Practice the landing of the box jump.  Start at a very low height and practice a soft landing, driving the knees out, weight on the outside of the feet, and making as little sound as possible.

Box jumps can be performed safely so achieve our training goals, we just need to make sure we don’t put the cart before the horse and practice good mechanics and mobility first!

VERVE UPDATES:

-Free Community WOD tomorrow at 8am.  Come one, come all interested in checking out Verve or CrossFit!

– Molly will be teachig Yoga on Sunday at 8am

 

 

 

Thursday 150416

Back squat
5-5-5-5-5

Then, 5 good mornings + 5 reverse stepping lunges per leg x 3 sets @ 50% of 5RM
Rest 2 minutes between sets

Post loads to comments and BTWB

Glute bridges are fun for the whole family!!! And not awkward at all.

Glute bridges are fun for the whole family!!! And not awkward at all.

 

It’s been 3 weeks since the completion of the 2015 CrossFit Games Open. In that time we’ve had a lot of questions about Team Verve. How did we do? Are we going to Regionals? Who is on the team?

Well let’s start off with who is on the team. Along with the 5 Open WODs, every Tuesday we had a special workout written to be used as a Regional team qualifier. Any athlete interested in being on the team had to submit a score for all 10 workouts. Based on the ranking of those workouts we put together #teamverve. We are excited to say our team Verve representatives are:

Trey Kubacak
Matt Schmidt
Nate Rader
Eric Clancy

Elizabeth “Lillie” Glaws
Anna Mattson
Courtney Shepherd
Nicole Hall

Team Verve ended the Open in 20th place. For now. Regionals is a little different this year. Several regions are being combined together before the start of Regionals. Our region, the Southwest region, will combine with the South Central region and the Latin America region. Together we make up the South Regionals. The top 20 men, top 20 women, and top 15 teams from each region will be invited to compete at the Regional level. Now currently Verve is outside of this invite list, however the towel has not been completely thrown in yet. As individual athletes accept their invite to Regionals, any score they contributed to their teams during the Open will be removed. As these scores are removed, there is a shift in the team standings

Starting today those shifts have begun. The dead line to accept or decline an invite to Regionals is at the end of the week. It is then that we will have a final answer as to whether or not Verve will be sending a team to Regionals. 

We are super proud of how well Verve did during the Open. We had some amazing displays of athleticism, some fun competitive banter (aka s@#t talking), huge firsts and PRs, and an overall sense of accomplishment and progress. We are fitter than yesterday. Our hope is that, when all the dust settles, our hard work will pay off with a seat at Regionals.  However, if it doesn’t, our plan is to train on. To make team Verve even stronger for a badass 2016 comeback.  

Team Verve is currently in training, getting prepared for whatever comes our way. We will be ready to represent Verve and it’s community this year and next. While we wait make sure to high five those that competed in the Open. It’s an amazing, and often humbling experience. To get through it takes more mental strength than physical at times. Everyone who signed up and took on each workout every week deserves a congratulations. To those that fought even harder for a place on the team, another round of high fives. It is an amazing thing to love your community so much that there is a desire to represent them. To fight for them, sweat for them, and endure pain for them. Thank you for your dedication to showing how great our gym is. 

Lastly, we do have 1 athlete getting ready to fight the good fight and earn a spot at the CrossFit Games. Jim Duwve will be competing in the Masters Qualifiers next week. He will have 4 days to complete 4 WODs. He will be competing against 200 other gentlemen for a shot at a top 20 spot. You may see him in the gym doing these workouts and video taping them, if you do, give him a shout out. We are rooting for you Duwve!!

Congratulations again to all of #teamverve. The 2015 Open did not disappoint. Even if you sit back and think, “I did not do as well as I would have liked”, that just means a fire has been lit, a spark ignited, to give 2016 some hell. Here we come.

 

Wednesday 150415

As many rounds as possible in 9 minutes of:
10 Sumo deadlift high pull, 95#(65#)
10 Lateral jumps, 24″(20″)
Rest 2 minutes

As many rounds as possible in 6 minutes of:
10 Sumo deadlift high pull, 95#(65#)
10 Lateral jumps, 24″(20″)
Rest 1 minute

As many rounds as possible in 3 minutes of:
10 Sumo deadlift high pull, 95#(65#)
10 Lateral jumps, 24″(20″)

Post rounds and reps to comments and BTWB

CrossFit Football is Coming to Verve this summer!!

CrossFit Football is Coming to Verve this summer!!

 

Verve is fortunate to be able to host a variety of CrossFit Level 1 seminars and CrossFit specialty seminars. These seminars provide Verve trainers with knowledge from the specialists themselves, to turn around and share with it’s athletes. These seminars also provide an opportunity for you as athletes to gain that knowledge first hand. These seminars are open to any and all interested in registering. 

So what is the CrossFit football seminar all about? Well, the first question the CFFB coaches ask is “Are you serious about achieving an athletic goal?” Ummmm, yes please. 

The CrossFit Football Seminar is an introduction to the Power Athlete concepts, movements and level of intensity required to build a “Power Athlete.” In the Seminar, attendees will be provided with a foundation for training for “Power Sports.” When we evaluate “Power” as it relates to sport we define it is the dynamic expression of absolute strength over a short period of time. That skill is transferable across many sports in addition to football, which is why this seminar is an extremely valuable event for any coach or athlete.

Over this weekend course, participants will be taught the basic movements for training, sprinting, change of direction and agility drills. They will be given information on nutrition, coaching philosophies, and programming for sport specific athletes.

The information provided in this seminar is dedicated to maximizing performance in any sport.

Sound interesting to you? You can get signed up by clicking here. Perhaps your interest is piqued but you still want more information, please click here.

Yes, these seminars cost money. But if you have truly found yourself in love with the sport of CrossFit and want to take your knowledge and understanding of it to another level, these seminars are where it’s at, they are absolutely worth every penny. 

CrossFit Football Trainer Course

CFSC_Football_Black
CrossFit Football Trainer Course

Date: July 11-12, 2015

Schedule

  • 8 a.m.-5:30 p.m. with a 1-hour lunch break
  • Arrive at 7:30 a.m. on Day 1 to check in.

Location: CrossFit Verve

3344 Walnut St, Denver CO

This course is an introduction to the concepts, movements and level of intensity needed to be successful in training for sport. In the course, participants are provided with a foundation for training athletes. They are taught the fundamentals of sport-specific training, including sprinting, basic movements, warm-ups and cool downs, change-of-direction and agility drills, jumping and weightlifting. Participants are given information on programming, nutrition and diet, and film study. Film study demonstrates the practical application of the CrossFit movements to football and other power sports. Anyone who trains groups that are required to be strong, agile and powerful can benefit from this course, no matter the level of athletes.

Click here for more information and to register.

Tuesday 150414

For time:
30 Pull-ups
20 Kipping handstand push-ups
30 Pull-ups
15 Strict handstand push-ups
30 Pull-ups
10 Paralette handstand push-ups with 4″ deficit

Post time to BTWB

Sam and Lev in a sled race…came down to the wire.

Sam and Lev in a sled race…came down to the wire.

We are back to following our own in house CrossFit Verve programming and many of you may have noticed that we are using Monday and Thursday as our heavy lifting days.  Not surprising, sometimes the number of names on the whiteboard are smaller than a brutal conditioning workout day.  Here’s the thing, we need heavy days.  Lifting heavy is beneficial.  The great Luke Palmisano wrote  a post about adaptation and how mixing it up keeps our body guessing.  This includes the need to lift heavy.  Keep reading to understand a bit more.  

Chest and abs on Monday. Back and legs on Wednesday. Bi’s and tri’s on Friday. Again. And again. Do the same routine enough times, eventually you plateau. Why is that? In a broad sense, adaptation is how you adjust to your environment. If your environment changes, you change. If your environment, or routine, stays the same, except for a few weeks worth of adding a few pounds to your exercises, you no longer need to adapt. You, both mentally and physically know what to expect. This leads to complacency, and weakness. Indeed, in any biology class, you will find that adaptation in a main component in a species ability to survive.

So, this is what makes you stronger: the destruction of routine in your workout regimen. Some of you may be creatures of routine. Meaning, your routine is that you come into the gym Monday through Friday at 5:30 A.M. That’s fine. Just know that you have embraced a ideology where routine is the enemy. And the preparation is worthwhile. Instead of having specific application to a football field, ice rink, or track, our specific application is to life. As in, you have know idea what life is going to throw at you today. Maybe you will play a game with your friends. But maybe your child needs to be picked up off the ground for the 38th time today. And maybe you need to rearrange your house. Maybe you want to give your significant other a bear hug and lift them off the ground. Just cos’. That’s what adaptation gives you: the ability to take on anything that arises with a greater degree of success than you previously had been able to. 

This is especially the case when it comes to weaknesses. Often times with new athletes, a weakness is overall strength. Many of us have either neglected the squat, deadlift, and press movements, or really haven’t had quality instruction in how to perform them. Just know, the benefits from lifting are just as real and tangible as any hard-core, 35 minute work-out we may throw at you. So, one adaptation we’d love to see is more buy in to heavy lifting days. Get stronger (not bulkier), build bone density, and overall confidence. Adapt and overcome.

 

Monday 150413

Bench press
1-1-1-1-1-1-1

Then, 2 x max effort set @ 70% of 1RM
Rest 3 minutes between sets

Post weight to BTWB

Today, we get our bench on!

Today, we get our bench on!

The other day I was talking to a member about what supplements to take or more specifically what supplements I take.  If you’ve seen my desk, you know that I have a lot of different containers on it.  While I don’t take them all currently I have taken them in the past.  I do a lot of research on supplements before trying them but I really don’t know the actual results until I try them.

If you have questions about supplements there are plenty of resources you can consult including all the Verve trainers.  

In order for any supplements to be truly effective, you’ve got to have your diet dialed in and make sure you are coming to the gym often.  A diet of processed foods coupled with no exercise and creatine will not give you the results you desire.  

Here are a few of the more popular supplements you may see in members gym bags and a quick write up about their uses.

Creatine
Creatine is the most researched performance enhancement aid available. It’s your primary fuel for explosive, high-intensity exercise.  Creatine also boosts strength development, enhances sprint and power performance, and leads to fat loss. 
Beta Alanine
Beta alanine is stored in the fast-twitch muscle fibers as carnosine, and this helps the muscle contract with more force and prolongs peak performance.
Glutamine
Glutamine is an amino acid that provides fuel for rapidly dividing cells, enhancing hypertrophy and boosting the immune system. Intense training significantly depletes glutamine, and studies of elite athletes, especially endurance athletes, show that they are more likely to get sick after an event due to reduced glutamine levels.
The above 3 are all supplements I take everyday.  Again each person is going to be different and what works for some many not work well for others.  
The above information about the supplements was taken from an article that can be found HERE.  There are additional supplements referenced in the full article so if you have an interest in supplements and would like information check out the article by The Poliquin Group.  

Sunday 150412

21-18-15-12-9-6-3 reps for time:
DB walking lunge, 40#(25#)
DB deadlift, 40#(25#)
DB thrusters, 40#(25#)

Post time to comments or BTW

Sometimes we pretend we can fly.

Sometimes we pretend we can fly.

Mediterranean Spaghetti Squash Salad –  recipe courtesy of zoneappetit

Serves 10 (about 1 cup serving) ~ 0.3P, 1.1C, 4F

  • 6 cups spaghetti squash from medium squash
  • 2  – 12 oz. jars artichoke hearts, drained & chopped
  • 2 c. roma tomatoes, chopped
  • 1 (9 inch) cucumber, chopped
  • 10-12 Kalamata olives, chopped
  • 1/2 c. feta cheese crumbles
  • 1/4 c. parmesan flakes or shredded
  • 1/4 c. Organic Italian Dressing (I used 365 Organic Italian found at Whole Foods, which was just FATS of 16g per 2 Tbsp)

Instructions

  1. Cut & remove seeds from spaghetti squash.
  2. Place squash face down on cookie sheet and back at 350 degrees for about 30-40 minutes or until a fork can just start to go into the outside skin.  Be sure not to overcook it or the squash gets kind of mushy.  I like mine a little on the crispier side!  Set aside and let cool.
  3. Shred meat from the squash into a large bowl (about 6 c. worth)
  4. Add remaining ingredients and toss.  Place in the refrigerator for about 30-45  minutes before serving.  Serve cold.
  5. Serve with a side of protein & some steamed veggies to even out the meal.
  6. Enjoy!

Saturday 150411

In teams of 2, 3 rounds for reps:
Partner 1- 50 meter pail lid walk 
Partner 2- As many cleans and jerks, 135#(95#)
Then partners switch, rest 2 minutes between rounds

Post reps to comments and BTWB

Congratulations to Alina for getting through her first CrossFit Games Open!!!

Alina working on her cleans. . . and prepping for the CrossFit Games Open 2016!!

 

*Verve is closed this weekend while we host a Level 1 Seminar. There will be 1 class at 7am on Saturday and Sunday. If you are  sleeping in and unable to make it to class, we hope you are able to get outside and enjoy the beautiful weather. Here’s a fun outdoor WOD you can do later in the day:

5 Rounds for time:
10 Meter walking lunge
10 Burpees
10 Meter walking lunge
10 Sit-ups

*Anna and Danni will be in Longmont, CO for the CollaBEERation 5k run starting at 11am. Race from Brew to Brew. After the race, enjoy Longmont brewed beer at the brew fest and after-race expo. Good luck to all the runners participating. For more information, click here.

 

Friday 140410

“Taylor”

4 Rounds for time of:
Run 400 meters
5 Burpee muscle-ups

If you’ve got a 20-lb. vest or body armor, wear it.

U.S. Army Specialist David Wayne Taylor, 20, of Dixon, Kentucky, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, died in Kandahar province, Afghanistan on March 29, 2012, from wounds sustained in an accident at an ammunition supply point. He is survived by his sisters Tamara Taylor and Christina Abell, and mother Sarah Whitledge Taylor.

Post time to comments or BTW

 

Ryan taking some time to take the kettlebells for a walk.  Thanks Ryan!

Ryan taking some time to take the kettlebells for a walk. Thanks Ryan!

BOX JUMPS: Part One

We have seen many box jumps come up in workouts as of late.  Box jumps are fun; we can show off our athletic prowess and look cool doing it!  The following post is the first of a 2 part series on how to perform a proper box jump to achieve their intended goals then some of the safety issues that can come up and how to tackle them.

Why do we even do box jumps?  We do not just do them for the aforementioned cool factor.  The first reason we do box jumps is because they hit many of the 10 General Skills of CrossFit: they require and build explosive POWER from the hips leading to triple extension that will carry over to the many other movements we do; they require BALANCE, COORDINATION, and AGILITY to control your body while jumping from the ground to an elevated object then land again safely on the ground; you must ACCURATELY land on the top of the object or be severely punished. Another reason we do box jumps is the explosive nature of the movement recruits the fast twitch muscle fibers.  Fast twitch muscle fibers help when we are working at maximal weight loads, while sprinting, and so much more.

HOW TO PERFORM A BOX JUMP TO ACHIEVE YOUR PERFORMANCE GOALS:

#1 – Jump from a flat foot and land with mimicking jump roping – When you land on top of the box, you should land with the whole foot, flat on the box.  If we land on our toes, we are more likely to catch a toe and introduce our shins to the box.  When we land on the ground, we do not want to land with a flat foot as this would be VERY hard on the achilles tendon and calf.  Land with similar mechanics as basic jump roping; relaxed ankle and foot, with the forefoot landing first then the heel kissing the floor.

#2 – Keep your eyes up – During the box jump, you don’t want to look at the box.  Looking at the box leads to your chest falling.  When you chest falls in a box jump, two things happen: First it sends our momentum forward not up which can again make our shins meet the box; Second it forces you to land on the top of the box with a dropped chest, this turns every jump into a good morning-like movement.  If you combine a box jump with the posterior chain heavy movement like deadlifts or squats, this can needlessly fatigue some important muscles.

#3 – Jump like a ninja! – Have you ever heard a ninja box jump? HELL NO!  Box Jumps should not sounds like a herd of buffalo in the Serengeti.  If you box jump properly, you are getting approximately 1″ clearance over the top of the box, allowing you land coming down onto the top of the box as opposed to very little clearance and jumping “into” the top of the box.  As you land on top of the box, let gravity do the work, don’t force your feet into the box, just simply land in a short squat.  The same goes for landing on the ground, don’t punch your feet into the ground in anticipation of going into the next jump, just land with the soft foot and knees to get ready for many more reps.

The following video will discuss many of the key points I have mentioned above and is a sneak peak of what I will discuss in the next post.

 

 VERVE UPDATES

– There is a Level 1 certification at the gym this weekend, so there will only be classes at 7am both Saturday and Sunday.  If you can’t make a class, get outside and enjoy the beautiful weather!

 

 

Thursday 150409

Power clean
3-3-3-3

Front squat
2-2-2-2

Squat clean
1-1-1-1

Post loads to comments and BTWB

Mia fighting to maintain good position during a high volume of light weight overhead squats.

Mia fighting to maintain good position during a high volume of light weight overhead squats.

 

We have to learn to crawl before we can walk. We have to be pretty legit walkers before we can run. By Courtney “stands on soap box often” Shepherd

I don’t know about you but I have a soft spot in my heart for watching compilation videos of epic kid fails. You know, the ones that are videoed evidence that kids are basically like drunk adults. And when I say a soft spot in my heart, I most definitely mean I laugh hysterically out loud. Maybe this is because I don’t have kids. . . that can’t be true, I’m certain some of you parents out there find your kid’s fails pretty hilarious, otherwise who else is video taping it and posting it? My favorite though, is the kid that just learned to walk. They are still unsteady on their feet and they begin to try and walk faster. All of a sudden it’s as though they are no longer in control of their feet and they do some sort of epic face plant. I think we can all agree that if those kids would just not worry about trying to go so fast too soon but rather spent some time focusing on mastering the technique of simply walking, there would be far fewer kid fail youtube videos out there. 

But kids don’t think like that. Kids are not aware of the consequences of their actions but as adults, we are. Most of the time. I bring up the learning to walk before we run example because although kids will never put mechanics before intensity, you know, cause they don’t know any better, we can. And more importantly, we should. Yesterday’s workout had chest to bar pull-ups. When I put the programming into our trainer shared google doc, I specifically wrote that there would be no kipping banded pull-ups. If an athlete needed bands for pull-ups, they would have to be done strict. Why? Because we need to learn to support our body weight for a full range of motion pull-up before we add a dynamic kip. We need to crawl before we can walk. 

Here is a common evolution of pull-ups I see in the gym:

1) Do banded pull-ups.
2) Get tired of banded pull-ups, I should be strong enough by now.
3) Try kipping pull-ups.
4) Have managed to link a couple shady kipping pull-ups together, will now attempt to RX a pull-up workout. In doing so I will produce a huge, not fully in control of what I’m doing kip, and possibly do these in singles. 
5) Discover that I could do more of these shady pull-ups and faster if I just learn how to butterfly instead. 
6) Begin practicing butterfly pull-ups with poor mechanics and completely abandon kipping pull-ups. 
7) When asked about injuries or issues before the workout, will tell the coach my shoulder has been bothering me. 

This is real life. There is a misconception out there about how to progress through something like the pull-up and it produces one of the most common injuries I hear about in the gym, the shoulder injury. This evolution exactly describes the main issue that is: we rush to add a high volume of a dynamic movement to a structure that does not yet have the capacity to mange that volume. In the Level 1 seminars they devote a whole break out group to going through a progression for teaching the kipping pull-up to athletes. Spoiler alert, Verve coaches are pretty notorious for using this progression on Verve athletes regularly. During the seminar it is addressed that there is a certain point in the progression that some athletes may be asked not to continue forward. These athletes are those that do not have a strict body weight pull-up. The point in the progression is when full a kipping pull-up is attempted. Again, why? Because CrossFit wants to encourage individuals to avoid practicing kipping pull-ups until they have demonstrated the strength to perform a strict pull-up. Having the strength to support our own body weight for a full range of motion pull-up helps provides a  buffer of stability at the shoulder joint to handle a higher volume of dynamic movement. We want to have the basic understanding of how to activate our shoulders and keep them so during the dynamic kip. To swing from a pull-up bar without active shoulders, without a solid muscular base of support around the shoulder, it is not merely a matter of if but rather when we will begin to experience shoulder issues. 

If I were to have asked athletes yesterday to give me chest to bar pull-ups for the workout and they could use bands to do it, what would that look like? For a newer, more de-conditioned athlete that might look like grabbing 2-3 bands of high resistance. Again adding any possible kip needed to huck their body into the pull-up rig in an effort to make their chest touch it. This athlete is not gaining strength in the pulling department and they are not gaining any technical proficiency in the chest to bar/ kipping pull-up arena. And to me, neither is acceptable. Why add technical complexity to something that has yet to be mastered at a basic level. Which leads me into the talk about butterfly pull-ups. These pull-ups are a great tool to have in one’s tool box, they provide an amazing competitive advantage. . . but that competitive advantage needs to be earned. My favorite argument I have ever heard from someone trying to convince me they needed to learn butterfly pull-ups was that their limiting factor in pull-ups was their grip. They simply could not hold on long enough to do a high volume of kipping pull-ups but if they did butterfly, then they would get more pull-ups done in that small time they could hold on to the bar, henceforthly creating an overall better pull-up situation. Riiiiggggghhhhht. To prove my point I did the workout “Fran” twice in two weeks. The first time I did it with kipping pull-ups, the second with butterfly. My butterfly “Fran” beat my kipping “Fran” by 2 seconds. That’s it. I did everything the same. I broke my pull-ups once in the round of 15’s for both. The point is that it is possible to have a tight enough and fast enough kip to move dang near as fast as some butterfliers. If your grip is the imitating factor, if you can’t stay on the pull-up bar for very long, beyond working on strengthening your grip, work on perfecting your kip. 

So how would the ideal evolution look? 

1) Do strict banded pull-ups to build strength. When a class covers the pull-up progression, warm-up everything leading up to the actual kipping pull-up. (Practicing a tight, shoulder driven kip will help build shoulder strength)
2) Build to a strict body weight pull-up. 
3) Take the strength from my strict pull-up and the mechanics of the kip I’ve been practicing and attempt to put them together.
4) Right now my kip is rather dramatic, my goal is to fine tune my kip, maximize the power from my hips, and attempt to build a solid volume of linked kipping pull-ups.
5) When I find my ability to hang on to the bar and sustain several sets of high volume unbroken pull-ups exists, I will begin to find that added competitive advantage.

I could just as easily sub out the word “pull-ups” in this post for the word “muscle-ups”. What a sexy, coveted CrossFit movement. When I ask people about their goals, and inevitably one of them always revolves around getting a muscle-up, my follow up question is “Do you have a strict dip and a strict pull-up?” If the answer is “no”, then we need new goals. Rings are stable, we are not. If we are not able to support and stabilize ourselves on low rings, why would we attempt to throw ourselves up onto high rings? I said this earlier but I feel so strongly about it that I believe it is worth repeating:

Do not be in a rush to add a high volume of dynamic movement to a structure that does not yet have the strength and capacity to support it. This journey is our own and no one else’s. Find the path that builds the strength and comfort you need before you rush to have the moves you want. 

[drops the mic]

*Our apologies for any inconvenience but Verve will be closed this weekend. We will only be having 1 morning class at 7am on Saturday and Sunday. This is a change from MBO, where we originally had 2 classes listed. Please double check the schedule.