Thursday 150219

5 Rounds for time of:
Row 1,000 meters
30 Kettlebell swings 32kg(24kg)
30 pull-ups

Post times to comments and BTWB

What does the Open mean to you?

The CrossFit Games Open starts next week. That my friends is crazy. Mostly because I can’t believe it has already been another year. So much has happened in this past year, and now’s the time, for me, that I get to put it to the test. Over the past few days I’ve talked with many of you and when I ask the question, “have you signed up for the Open?”, the most common response I get is, “not yet”. I can’t tell if you mean it or you’re just telling me that to get me to leave you alone. My hope is that you mean. . . but seriously. . . what are you waiting for? There is no down side to signing up for the Open. Are you going to come into Verve on Friday for the next 5 weeks and workout? Well then you mine as well get registered, cause you will be doing the Open WOD. The Open is a benchmark just like any other, I don’t know anyone who has said “I need to work out more and get more fit before I test my Fran time”. You just came in, did the WOD, logged your time, and BOOM, the benchmarking started. Over the years you have looked back and seen your times get better, the weights get heavier, and the pull-ups get easier. The Open provides the same ability to see the progress of your fitness over the years of your CrossFit journey. Don’t wait to get more CrossFitting under your belt, don’t wait until you feel like “I would be more competitive”, how will you know how far you’ve come if you don’t know where you started. The Open will be introducing a new “scaled” division as well. This too is in an effort to make the Open accessible to anyone and everyone. Your excuses are moot, your reservations are futile, sign up here.

If you are interested in a spot on the Verve Regionals team, there will be an additional workout each week that will need to be completed as written. This workout will be the daily workout on Tuesdays. These workouts will have a blend of movements more commonly seen at the Regional level, which includes more advanced gymnastics and heavier weights. Here is a list of common movements and weights a Regional aspiring athlete should be able to do:

Gymnastics (must be consistent in unbroken sets)
HSPU 15(10) *male(female)
Strict HSPU 10(5)
Muscle-up 5(3)
Chest to bar pull-up 12(8)
Pistols 25(25)
Rope climbs 5(5)
Handstand walk 10′(10′)
Toes to bar 15(10)

Weights (must be consistent in in unbroken sets of 5-10 reps)
Deadlift 275#(185#)
Snatch *squat and power 135#(95#)
Clean *squat and power 225#(135#)
Shoulder to overhead 160#(105#)
Thruster 135#(95#)
Overhead squat 185#(115#)

Any athlete interested in a team spot will need to have a score in all 5 Open WODs and all 5 Tuesday WODs. Based on the scoring of the 10 total workouts AND the athlete’s ability to perform the movements/ lifts listed above, the Regional team will be picked by myself and Clancy. Please email me if you have any questions or concerns,

*Click here to take the Judge’s course.

*Wednesday February 25th the 10am-11:30am open gym will be CANCELED. Verve will be hosting 65 5th graders for some fun CrossFit Kids action. We apologize for the inconvenience.

*There are still spots open in the Basic Self Defense Course that starts this Sunday. FREE to Verve members. Click here for more info and get signed up at Verve.


Wednesday 150218

For time:
21 Overhead squat, 95#(65#)
21 Sumo deadlift high pull, 95#(65#)
400m run
15 Overhead squat, 95#(65#)
15 Sumo deadlift high pull, 95#(65#)
400m run
9 Overhead squat, 95#(65#)
9 Sumo deadlift high pull, 95#(65#)
400m run 

Post times to comments and BTWB

"I love CrossFit. CrossFit is my favorite."

“I love CrossFit. CrossFit is my favorite.”


Don’t fear the “No Rep”. Information brought to you by Courtney Shepherd and Coach Andy of CrossFit Incendia

Ladies and gentleman we are exactly 8 days away from the start of the CrossFit Games Open. Every week I’ve tried to post 1 blog talking about the Open and hopefully getting you all as prepared as possible for it. This week is no different. In the past several weeks we have asked for those of you signing up for the Open to also sign up to take the Judge’s Course. The course was designed by CrossFit to, as best as possible, create a consistent and even field of judging during the Open workouts. During the Open we will be hosting the WOD on Fridays. We will be judging our peers during these workouts. . . there is no getting around that part of the Open. Judging each other can bring anxiety, it’s hard to “no rep” your buddy. Maybe you feel bad, they look like they are working hard enough, mine as well give it to them. Or maybe you don’t want to make them mad, they have expressed many times how important the Open is to them, you don’t want to be the person who ruins it for them. Or perhaps you simply don’t know what does and does not count as a good rep or a bad rep.

I’m going to be blunt about the first two reasons previously mentioned. . . you need to get over it. It doesn’t matter how hard it looks like someone is working, if the movement is a chest to bar pull-up and the athlete is close but does not make contact with the bar with their chest, THAT is a NO REP. To give that athlete credit for something they are clearly not doing has a greater impact on the Open process beyond our own whiteboard at Verve. Secondly we have the athlete we fear ruining their Open experience with a no rep. The judge has ruined nothing. The athlete is in charge of earning EVERY SINGLE rep they perform. If at the end of the day they did not squat below parallel and were constantly no repped for it, that is the athlete’s problem for not squatting full ROM. It is NOT the judge’s fault for pointing it out.

The last reason I mentioned above, the situation where the judge does not know what is and is not good movement, is very easily fixable. Take the Judge’s course. It is $10, it takes a few hours, and is filled with information and examples that will give you the knowledge and some experience judging before the Open starts. It saves as you go, so you can take 10 minutes a day for the next week and get the course finished. Take the Judge’s course. Even if you have no intention of signing up for the Open, you may still be asked to judge someone in your class who is. Click here for the course.

An article was recently sent to me about judging and no reps (click here for full article). Not only about giving them but how to handle getting them. We do no one any favors by avoiding the no rep and we do ourselves no favors by arguing when we get them. 

“Embrace it. It’s going to happen. NO REP! Athletes are going to hear it. You’re going to get tired and your movements won’t always meet the standard. It’s called intensity and it’s ok. But how do you recover from a no rep?:”

1) Don’t blame your judge. Anger will only mess with your head and you need to focus on the rest of your workout. I will tell you first hand, the very best way to prevent any confusion is to perform about 3 reps of each movement for your judge before the workout begins so they can give feedback. You will both know what to expect from each other from the get go. If you think you’ve been no rep’d in error, refocus and continue each movement as if you were Rich Froning himself (when he’s not getting no rep’d). Remember that saying, “slow is smooth, smooth is fast.”

2) Don’t stress. “No rep” is not a dirty word(s?), it’s the truth. Try to think of it as a helpful cue from your judge who is holding you to the high standard you deserve to be held to in this sport. Have you ever been no rep’d by a coach? That’s how we show you that we care. A “no rep” is better than a “bro rep” any day. Take it, correct it and be better because of it.

“The judges course was tough wasn’t it? If you’re like me, you had to re-take a module or two. It’s strict business, but don’t worry, I just told the athletes not to get mad at you. Even still, how do you make sure The Open is a good experience for the athlete while doing right by the standards?:”

1) Talk to them. Without to many words, tell them what they did wrong… “no rep – get lower,” “no rep – stand tall at the top,” “no rep – touch the bar,” etc. If you gave feedback on thier movements prior to the workout, they would understand what you were looking for with minimal need for explanation.

2) Don’t give athletes reps they didn’t earn. Some athletes may be working really REALLY hard, but are not able to complete a certain rep. This is part of any competition at any level of fitness. Sometimes athletes run out of gas or are presented with a movement that is beyond their scope. They may have worked harder than most to even get close to a good rep, but “almost” still doesn’t count. No competitor wants to be given a courtesy rep they didn’t deserve. As frustrated as they might seem, it’s not at you. These are either moments when people learn something valuable about themselves as an athlete or moments when people rise to the occasion and do something they didn’t think they could. Do right by them.

Embrace this my friends. This is competition. While there is some stress, there is also a great deal of fun, and an even greater amount of accomplishment and pride. Take some of the stress and anxiety off your plate now. You spent an entire year preparing yourself physically, now is the time to prepare mentally.

**Wednesday February 25th the 10am-11:30am open gym will be CANCELED. Verve will be hosting 65 5th graders for some fun CrossFit Kids action. We apologize for the inconvenience. 

Tuesday 150217


21-15-9 reps for time of:
Handstand push-ups
Ring dips

Compare to 140528

Post time to BTWB

Yesterdays workout had most of us heading to the P Bars to mobilize those forearms.  Today we may need it for the triceps!

Yesterdays workout had most of us heading to the P Bars to mobilize those forearms. Today we may need it for the triceps!

Our Amazingly Plastic Brains from The Wall Street Journal

For years scientist have thought of our brains as machines that were destined to break down over time, but our brains are actually more likely to waste away from underuse than to wear down from overuse.  Exercising the brain with mental and physical exercise can help keep the brain fit and even help it recover capacities lost to disease or trauma.

Scientists believed that the prognosis for most brain problems was grim, the view was that the brain is so complex that it couldn’t restore or repair itself such as other organs.  This sadly was the price we had to pay for the sophistication of the brain.  Many clinicians viewed patients attempts to resist the brains decline with exercise or mental activities as pointless.  The rule for the brain had been “use it and lose it” but now the new rule seems to be “use it OR lose it.”

The view today in neuroscience is that the brain has constantly changing circuits that strengthen and change as we learn new skills, form new memories, and think.

A study by a team of professionals in the U.K. on the risk of getting dementia revealed some amazing findings.  The study followed 2,235 men for 30 years.  The men who took steps were likely to reduce their risk for cognitive decline and dementia by 60%.  Those steps included a healthy diet, not smoking, maintaining a normal body weight, and limiting alcohol intake.  The activity with the biggest impact though was exercise including walking 2 miles or engaging in some regular vigorous physical exercise.

If there was a pill that reduced dementia by 60% it would be one of the most talked about drugs in history but the findings from the 30 years study have been quietly received.

The article the above was reference from contains additional studies as well as other valuable information. Click through to read the entire article.

Monday 150216

15-12-9 reps for time of:
Squat Cleans 95#(65#)
Rest 5 minutes
12-9-6 reps for time of:
Squat Cleans 95#(65#)
Rest 5 minutes
9-6-3 reps for time of:
Squat Cleans 95#(65#)

Post times to BTWB.

It may look suspect but it's a really good warm up.

It may look suspect but it’s a really good warm up.

The Open starts next week.  We are asking as many athletes as possible to take the judges course.  The cost is $10 and the amount of information you’ll learn regarding what is acceptable movement and what isn’t will help us  keep the standards as high as possible during the Open.  Here’ the thing, judging is difficult.  Telling your friends that what they just did is a no rep and therefore doesn’t count is difficult to do, but it HAS to be done.  Getting to Regionals this year is going to be challenging and if and when we make it, the worst thing that can happen is our team gets no-repped all over the place because we were too lenient with each other during the Open in our own gym.  As athletes performing the movement, simply follow the standards and you won’t have to worry your reps being questioned or not counted.  Pretty simple really.  The link to the Judges Course is HERE.

Do you guys want to see me get tossed around by Courtney and other ladies from the gym? Make sure to sign up for the self defense course we will be having.  You will learn basic self defense techniques and myself and Courtney will be the people demoing for Kent, who will be instructing.  It will be a great learning experience and something a little different than we normally offer.  Sign up sheet is at the gym and flyers around the gym provide additional information.  

Yoga will also be starting up very soon, most likely the weekend of the 22nd.  We are still working out the details but should have a class on Sunday mornings.  We will have a sign up like all our classes.  You will be responsible for bringing your own mats and anything else you would use for a yoga session.  I feel that the demand and turnout are going to be great so please sign up so we have an idea of the interest and how many people will be attending.  This will also help us decide if we can offer yoga at different times during the week or weekend.  

A lot of fun things are just around the corner.  Keep up to date with all of them by checking out the flyers around the gym as well as the blog.  

Sunday 150215

3 Rounds for time:
800m run
50 Medball cleans, 20#(14#)

Post time to comments or BTW

Delicious 4 block Chicken Noodle soup!

Delicious 4 block Chicken Noodle soup!

The cold weather has reared its’ ugly face once again.  Here is a nice recipe to help keep you warm until the beautiful weather makes a return.  The recipe will yield 8 total equal blocks, so you can split it into 4 – 2 block snacks OR 2 – 4 block meals!


  1. 3 cups water
  2. 1 can (15-oz/425-g) fat-free chicken broth
  3. 1 oz (28 g) raw egg noodle (2 C)
  4. 2 2/3 tsps canola oil (8 F)
  5. 3 cups chopped carrot (4 C)
  6. 6 cups chopped celery (2 C)
  7. 7 oz (200 g) roasted chicken breast (tear into strips) (8 P)
  1. Combine water and chicken broth and bring to the boil. Reduce heat and keep simmering.
  2. Add in noodles and cook until tender.
  3. Preheat oil in a non-stick skillet until hot.
  4. Add in chopped carrot and celery, and cook until tender.
  5. Add in chicken strips and heat through.
  6. Add to the cooked noodle, season to taste with salt.
  7. Serve hot.

**If you don’t make the 7am WOD, join us at Commons Park for a fun partner workout!

Saturday 150214

2 Rounds for time:
30 Handstand push-ups
30 Dumbbell weighted burpees
30 Toes to bar

Post times to comments and BTWB

Nothing says love like friend on friend barbell quad mashing. Seriously, that's total love.

Nothing says love like friend on friend barbell quad mashing. Seriously, that’s total love.


“Given that Saint Valentine was a third century Roman priest who was stoned and beheaded, wouldn’t a more appropriate celebration of the evening be taking one’s steady gal to witness a brutal murder?”

- Sheldon Cooper, Big Bang Theory

I kid, I kid. Happy Valentine’s Day Verve!!! Remember Verve is closed this weekend for a Level 1 Seminar. 

If you missed the 7am Saturday WOD this morning you can meet Clancy at Curtis Park for an outdoor WOD at 9am and 10am. Curtis Park is located at 900 32nd St, click here for map and directions.  The workout at Curtis Park will be 10 x 100 M Sprints.  We will attempt to get all 10 in but plan on a healthy warm up before we even start.  Stop watches will be provided for your timing pleasure.  

You can meet Anna at Commons Park for more outdoor fun on Sunday at 9am and 10am. The best place to meet is at 18th and Little Raven, click here for map and directions.

You know what REALLY says “I Love You”? You and your significant other learning self defense tactics together. It’s not too late to get signed up for the Basic Self Defense course hosted by Verve and free to Verve members. Click here for more details and get signed up at the gym.

Friday 150213

Back squat


Post load to comments or BTW


Jen R. showing her athletic prowess at Urban Acrobatics!

Jen R. showing her athletic prowess at Urban Acrobatics!


You will notice in our classes we do not “stretch” before class; some of you may think we are setting you up for failure by not pulling your muscles and tissues into different positions to optimize your movement.  I assure you, there is a method to our madness!  This post will hopefully clear up why we do our warm-ups the way we do them.

When we say “stretch” we are talking about static stretching in which you take a joint or muscle and pull it to its end range of motion and hold it for 30 – 90 seconds.   The following is an article that was written for the NY Times discussing several studies that have shown the pre-workout stretching is more detrimental than helpful, especially for CrossFit.  For the whole article, follow this link.

Most of us grew up hearing that we should warm up with a stretch. Strike and hold a pose, such as touching your toes, for 30 seconds or more, we were told, and you’ll be looser, stronger and injury-proof.

But anyone who follows fitness science — or this column — knows that in recent years a variety of experiments have undermined that idea. Instead, researchers have discovered, this so-called static stretching can lessen jumpers’ heights and sprinters’ speeds, without substantially reducing people’s chances of hurting themselves.

Now, two new studies are giving us additional reasons not to stretch.

One, a study being published this month in The Journal of Strength and Conditioning Research, concluded that if you stretch before you lift weights, you may find yourself feeling weaker and wobblier than you expect during your workout. Those findings join those of another new study from Croatia, a bogglingly comprehensive re-analysis of data from earlier experiments that was published in The Scandinavian Journal of Medicine and Science in Sports. Together, the studies augment a growing scientific consensus that pre-exercise stretching is generally unnecessary and likely counterproductive.

Many issues related to exercise and stretching have remained unresolved. In particular, it is unclear to what extent, precisely, subsequent workouts are changed when you stretch beforehand, as well as whether all types of physical activity are similarly affected.

For the more wide-ranging of the new studies, and to partially fill that knowledge gap, researchers at the University of Zagreb began combing through hundreds of earlier experiments in which volunteers stretched and then jumped, dunked, sprinted, lifted or otherwise had their muscular strength and power tested. For their purposes, the Croatian researchers wanted studies that used only static stretching as an exclusive warm-up; they excluded past experiments in which people stretched but also jogged or otherwise actively warmed up before their exercise session.

The scientists wound up with 104 past studies that met their criteria. Then they amalgamated those studies’ results and, using sophisticated statistical calculations, determined just how much stretching impeded subsequent performance.

The numbers, especially for competitive athletes, are sobering. According to their calculations, static stretching reduces strength in the stretched muscles by almost 5.5 percent, with the impact increasing in people who hold individual stretches for 90 seconds or more. While the effect is reduced somewhat when people’s stretches last less than 45 seconds, stretched muscles are, in general, substantially less strong.

They also are less powerful, with power being a measure of the muscle’s ability to produce force during contractions, according to Goran Markovic, a professor of kinesiology at the University of Zagreb and the study’s senior author. In Dr. Markovic and his colleagues’ re-analysis of past data, they determined that muscle power generally falls by about 2 percent after stretching.

And as a result, they found, explosive muscular performance also drops off significantly, by as much as 2.8 percent. That means that someone trying to burst from the starting blocks, blast out a ballistic first tennis serve, clean and jerk a laden barbell, block a basketball shot, or even tick off a fleet opening mile in a marathon will be ill served by stretching first. Their performance after warming up with stretching is likely to be worse than if they hadn’t warmed up at all.

A similar conclusion was reached by the authors of the other new study, in which young, fit men performed standard squats with barbells after either first stretching or not. The volunteers could manage 8.3 percent less weight after the static stretching. But even more interesting, they also reported that they felt less stable and more unbalanced after the stretching than when they didn’t stretch.

Just why stretching hampers performance is not fully understood, although the authors of both of the new studies write that they suspect the problem is in part that stretching does exactly what we expect it to do. It loosens muscles and their accompanying tendons. But in the process, it makes them less able to store energy and spring into action, like lax elastic waistbands in old shorts, which I’m certain have added significantly to the pokiness of some of my past race times by requiring me manually to hold up the garment.

Of course, the new studies’ findings primarily apply to people participating in events that require strength and explosive power, more so than endurance. But “some research speaks in favor” of static stretching impairing performance in distance running and cycling, Dr. Markovic said.

More fundamentally, the results underscore the importance of not prepping for exercise by stretching, he said. “We can now say for sure that static stretching alone is not recommended as an appropriate form of warm-up,” he said. “A warm-up should improve performance,” he pointed out, not worsen it.

A better choice, he continued, is to warm-up dynamically, by moving the muscles that will be called upon in your workout. Jumping jacks and toy-soldier-like high leg kicks, for instance, prepare muscles for additional exercise better than stretching. As an unscientific side benefit, they can also be fun.

We believe that a dynamic warm-up is much more helpful in preparing our muscles and joints for movement.  Dynamic stretching is taking the joints through full range of motion using movement rather than simply holding and pulling.  This post is not recommending that you simply do not stretch at all; it has its place in our mobility routine.  Stretching is good when it is done on a regular basis and there is no pain involved.  In the next post, we will discuss when it is appropriate to stretch and how to do it without causing harm.


Don’t forget the gym will be closed this weekend for a seminar, so we will have a modified schedule:

-SATURDAY there will be one WOD in the gym @ 7am.  WODs will be held off-site at Curtis Park (32nd and Champa) at 9am and 10am.

-SUNDAY there will be one WOD in the gym @ 7am.  WODs will be held off-site at Commons Park (17th and Platte) at 9am and 10am.


Thursday 150212

6 Rounds for reps:
:30 Double unders
:30 Hang power clean, 135#(95#)
:30 Ab-mat sit-ups
:30 Rest

Post reps to comments and BTWB

That my friends, is a whole lot of PRs. Congratualtions!! If you did not PR, just remember, you still got fitter.

That, my friends, is a whole lot of PRs. Congratulations!!

My shortest blog post ever. By Courtney “I write blogs like it’s my job” Shepherd

“You don’t have to PR every day. Some days it just feels heavy and that’s okay. You can’t let that bring you down and remember, what you see on social media is just the highlights from everyone else. Just their ups, not their downs.”

- Annie Thorisdottir

These words were some of the best I had read in a long time. And I read them at a time I needed to the most. I have not PRed a single thing in 2 1/2 months. With that said, I realize I injured myself 2 1/2 months ago and over the past 10 weeks I’ve progressed to returning to my regular activities, so we can argue there is a PR in there somewhere. However, for me personally, it’s been kind of a defeating 10 weeks. Things completely unrelated to my elbow injury got worse, like my mile time, I clocked the worst mile I’ve run in 3 years. That one stung a little bit. I’m sharing this info because with each non PR, with each repeated workout that comes with a time slower than the last, I have to remember, that DOES NOT equal failure. I think it’s something we all have to remember. Especially when we find ourselves working out next to others who are PRing, who are getting stronger, faster, and better, it doesn’t mean that we aren’t. We win when we come to the gym (yes, that rhymed). We are getting stronger, faster, and better when we show up and do work. Some of you challenged yourselves over the past 5 weeks to change your habits. Yesterday’s “Fran” WOD was a benchmark to see how well changing your habits helped change your performance. Not all of you PRed. Not all of you got to walk away with a satisfaction that your hard work paid off. But what I want you to know is that your hard work did pay off, you just didn’t PR today. And in the words of an elite Games athlete, that’s okay.

We cannot let our downs deter us. We cannot let our peer’s ups make us feel like we are doing something wrong. We are all on our own journey. We can’t PR everyday. But when we do PR, we should pretty much celebrate the crap out of it.

*Guys and gals, I highly recommend you take advantage and sign up for the Basic Self Defense Course that starts February 22nd. The course is 4 x 1 hour sessions being held at noon on Sundays. It is free to Verve members. It is encouraged you sign up with a buddy, can be same sex or mixed pairs. If you are flying solo, you will get a buddy when the course starts. Click here for even more details. Sign up by February 15th!!

*Verve is closed this weekend for a seminar. There will be a 7am WOD on Saturday and Sunday as well as outdoor WODs later in the morning both days. Sign up on MBO. 


Wednesday 150111

For time:
21-15-9 reps of
Thruster, 95#(65#)

Post times to comments and BTWB

Sara and Harrison showing us how to properly do a weighted plank hold.

Sara and Harrison showing us how to properly do a weighted plank hold.


It’s Game time people!! By Courtney Shepherd

We have finished up the “Change your habits, change your life” Challenge. Over the last 5 weeks many of you have worked hard to change the habits in your life or add habits to your life to help you achieve certain goals. Maybe those goals were about nutrition and weight loss or perhaps those goals were based on improved performance during WODs, no matter the goals, this is the week to see how big an impact those changes have made. The Body Fat Test is here today and tomorrow and this week will be filled with repeat benchmark WODs. If you are anything like me, you may have discovered that changing/ breaking/ creating a habit was a little bit harder than I thought it would be. That is why I don’t intend to stop with my efforts after this week. I encourage you all to go out and celebrate but when the celebration ends, continue to build on that framework you’ve already created. It was hard to get where you are now, don’t set yourself up to have to start over, keep it easy by keeping on.

Speaking of benchmarks, we are a mere 17 days away from the start of a benchmark that comes around once a year. The CrossFit Opens starts February 26th. The Open consists of 1 workout posted per week for 5 weeks. When you register for the Open, after you complete the weekly workout, you will enter your score, and doing so will help rank you amongst a worldwide community of CrossFitters. Some of you may be very new to CrossFit and wondering if it is even worth your time. . . I will tell you it is. Beyond the fun experience of the process to help crown the fittest man and woman in the world, it is a true test of your hard work. It is the opportunity to push yourself and be encouraged by your fellow Verve athletes and come back a year later to see your progress. Verve will be programming the Open workout on Fridays. You will have 9 opportunities to join a class on Friday and do the workout in the fun, competitive environment you are already use to (this will not include open gyms times). If you are unable to make it Friday or just simply don’t feel ready, we will be providing an additional time on Saturdays, from 1:30-2:30pm, to make-up the workout. We ask that you arrive prior to 1:30pm to get warmed-up, we will get started exactly at 1:30pm. If you happen to be unable to attend Friday and Saturday we are offering up a 3rd and final option to complete the workout, during open gym on Monday from 1:30pm-3pm. It is during these times that myself and additional trainers will be available to help judge or oversee the judging of the workout. If you perform the workout during these times, when you submit your score you may choose Verve as the affiliate it was performed at and I will validate the score. If you either cannot or choose not to do the workout during the aforementioned times, it will then be up to you as the athlete to video tape your workout and submit the videotape for validation of your score. There are very specific requirements that must be met when videotaping your workout, these requirements are explained when each individual workout is released, click here for examples of video submissions.

You can get registered for the Open by clicking here. After you finish registering we ask that you click here to take the judge’s course. As a registered athlete you will be needing people who have taken the judge’s course to help judge your workout, we ask that you prepare yourself to return the favor. The course costs $10, takes a few hours, and you can print up your certificate and drop it off in the office at Verve. Taking the judge’s course not only helps you feel more confident in judging your peer’s workout, but, and more importantly, it will help you understand the movement requirements when you perform the workout.

Get excited guys and gals, it’s CrossFit Games time!!

*The sign up sheet for the Basic Self Defense Course is out. The course is put on by Kent Seidel, a 5th degree black belt. This course is 4 x 1 hour sessions starting February 22nd, it is free to Verve members. You must be able to attend all 4 sessions. Spots are limited, get signed up by February 15th. Click here for full details.

 *Verve will be closed this weekend as we host a Level 1 Seminar. Get up early for the 7am WOD or sleep in and enjoy some outside WODs later in the day.

Tuesday 150210

Shoulder press

Then every minute on the minute for  7 minutes:
5 Strict pull-ups
5 Strict ring-dips

Post weights to BTWB


Please watch the video below.  It’s short but the message talked about is super important.  Have a watch and post your thoughts to the comments.  The topic is rest and intensity and how the two relate.  It’s a delicate balance but one that we all need to consider.


*Body Fat Test is here this week!! Get signed up now:
Click HERE for Wednesday, February 11th ALL DAY
Click HERE for Thursday, February 12th AM ONLY

*The sign up sheet for the Basic Self Defense Course is out. The course is put on by Kent Seidel, a 5th degree black belt. This course is 4 x 1 hour sessions starting February 22nd, it is free to Verve members. You must be able to attend all 4 sessions. Spots are limited, get signed up by February 15th. Click here for full details.