CrossFit Level 2 Course August 23rd and 24th

CF CPC 02 CrossFit Level 2 Course August 23rd and 24th

CROSSFIT LEVEL 2 COURSE CERTIFICATE – AUGUST 23RD AND 24TH, 9 AM – 5 PM.

COURSE DESCRIPTION

The Level 2 Certificate Course (formerly the Coach’s Prep Course) builds on the concepts and movements introduced at the Level 1 Certificate Course.  The course is ideally suited for all CrossFit trainers, emerging Affiliates, and anyone serious about developing quality in coaching techniques.  Attendees will enhance their understanding of the CrossFit methodology, program design and implementation, and advance their coaching skills.

Come prepared to be heavily engaged.  Peers and instructors will provide coaching, evaluation, and feedback as you actively participate in lectures, small group work, and workouts.

Click here for more information and to register.

Aerobic Capacity Seminar with Coach Chris Hinshaw

chris hinshaw Aerobic Capacity Seminar with Coach Chris Hinshaw

Coach Chris Hinshaw

Aerobic Capacity Seminar with Coach Chris Hinshaw  –  Saturday, July 19  2014 at CrossFit Verve

Sign up here!

This seminar is centered around developing your resistance to fatigue. Coach Hinshaw will lecture on understanding the sources of fatigue, how it develops and limits performance. He will also cover pacing – athlete on-boarding, assessing your aerobic efficiency, manipulation of workout variables, threshold training, dynamic vs static warm-up, and personalized interval programming. Another lecture will discuss muscle recruitment and development – the transition from CrossFit to endurance and the space in-between. The last lecture will cover developing aerobic capacity – programming endurance workouts (volume verses intensity, general to specific).

There will be two practical application workouts, including a run workout that focuses on the importance of pacing based on the standard list of programming variables (interval distance, workout distance, amount of rest, type of rest) and a row / ballistic team workout.  You will leave this one day seminar with a better understanding of the development of aerobic capacity and resistance to fatigue, as well as how to apply this knowledge to a workout scenario for CrossFit athletes.

A little about Coach Chris Hinshaw:

A former All American swimmer and an experienced professional triathlete with top international finishes including a 2nd place overall finish at the Hawaiian Ironman World Championships, 2-time member of Team USA at the Hawaiian Ironman, 2nd place overall finish at the Ironman World Championships in Canada, and a 1st place overall finish at Ironman Brazil.

Coach Chris has been a CrossFit athlete for almost 6 years. He specializes in endurance coaching for the CrossFit athlete. Chris is a CrossFit Level 1 trainer, CrossFit Competitor Course certified, Certified Rocktape Doc, NC Lab Scientist, and coach at NorCal CrossFit. Chris is the endurance coach to more than a dozen Games athletes including Jason Khalipa, Camille Leblanc-Bazinet, Matt Chan, Lindsey Valenzuela, Alessandra Pichelli, Dan Bailey, Lauren Fisher, Neal Maddox, Pat Barber, Garret Fisher, Gretchen Kettleberger, Rory Zambard, and Cole Sager.

Hours:  9AM–5PM, lunch 12PM–1PM

Address:  3344 Walnut St  Denver, CO 80205

Cost:  $150, via MBO sign-up here.  Non-refundable, non-transferrable.

Sign up here!

CrossFit Level I Seminar

CF L1 ANSI logo blk CrossFit Level I Seminar
June 21st and 22nd   9a.m. – 5:30p.m.

The Level 1 Trainer Course is an introductory course on CrossFit’s methodology, concepts, and movements. . The course includes classroom instruction on: CrossFit’s conceptual framework, CrossFit’s foundational movements, programming to optimize training results, and nutrition strategies to support fitness. 

Hands on small group training sessions include instruction on CrossFit’s foundational movements under low intensity with a focus on improving technique. Students will have their movement observed and corrected, and engage in dialogue concerning effective correction techniques.

Large, group CrossFit workouts are conducted as an example of bringing it all together; establishing an example of how to conduct a class and how to hold a standard of proper technique under high intensity and scaling for any ability level. 

The purpose of the course is to provide students with an introductory level education on the fundamental principles and movements that make up the CrossFit Program. 

 

CrossFit Coaches Prep Course

CF CPC 01 CrossFit Coaches Prep Course

July 5th and 6th  $1,000    9am to 5:30pm

The Coach’s Prep Course is an intermediate level seminar, building on the concepts and movements introduced at the Level 1 Trainer Course. This course is ideally suited for all CrossFit trainers, emerging Affiliates, and anyone serious about developing quality in coaching techniques. Attendees will enhance their understanding of the CrossFit methodology, program design & implementation, and advance their training skills.

Sign up HERE

 

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Deadlift 

5 – 5 – 5 – 5 – 5

Post loads to comments and BTW.

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America and AJ go together like Verve and rope climbs.

CrossFit Verve Lean and Mean Nutrition Challenge  – Are you in?

The CrossFit Verve Lean and Mean Nutrition challenge is a 6 week team and individual challenge designed to teach you healthy nutrition and lifestyle habits in a fun, competitive format that will help you build muscle, eliminate excess body fat and improve your health and fitness.

Why do I need this?

To build healthy lifestyle habits, balance your stress levels, improve your health and continue to improve your performance in the gym. And you’ll likely lose body fat and build muscle while you’re at it.

What should I expect from this challenge?

Over the course of this 6 week challenge, you can expect to build lean muscle and shed excess body fat. But that’s just the beginning. In addition to building a lean and strong physique, you’ll also improve your energy on a daily basis (no more mid afternoon insulin naps), improve your digestion, eliminate nasty food allergies and inflammation, continue to crush your workouts, and gain some control over your hectic and stressful life.

How does it work?

Every day for 6 weeks you will keep track of a couple important things, such as exercise, sleep, nutrition, quiet time and rest days. Each of these activities will have a certain score associated with them. At the end of the competition, the individuals with the highest scores (total points, body fat lost, best team score, most dramatic before/after photos) will be awarded with prizes!

How do I log my score?

You will be given a scorecard prior to the start of the challenge to use to log your scores daily.

What are the prizes?

GRAND PRIZE – Biggest Change in Before/After Photos: 1 month free training, 1 free Foundations membership for a friend, and a gift basket.
Most Body Fat Lost: Gift Basket
Most Points Scored (Individual): Gift Basket
Most Points Scored (Team): T-Shirts and Tender Belly Bacon

What are the rules?

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Eliminate alcohol, processed foods, dairy, grains and other inflammatory foods. Exercise 5 times per week. Take 2 days off to rest and recover. Sleep a minimum of 7 hours every night. Take 20 minutes of uninterrupted quiet time every day (no electronics allowed).

How do I get started?

  1. Sign up in person at the gym or e-mail colby@crossfitverve.com
  2. Your fee will be paid through your account on Mind Body
  3. Schedule your first body fat test
  4. Take before pictures (make sure your entire body is in the shot – take one from the front, one from each side and one from the back. And take one flexing – because, why not?). Send these photos to colby@crossfitverve.com
  5. Identify and write down, on paper, 3 goals that you would like to achieve – improved fitness, decreased stress, a lower bodyfat percentage, better performance in the gym, etc
  6. Keep score every day

How does the scoring work?

  • Eating (up to 8 points a day). Earn 2 points for each 100% real food meal (up to 3 per day). Earn 1 point for each clean snack (up to 2 per day).
  • Drinking (1 point per day). Earn 1 point for each day without alcohol, soda, juice or other drinks that taste sweet (no artificial sweeteners). Black coffee and unsweetened tea is acceptable.
  • Exercise (up to 3 points per day). Earn 2 points for each day with a CrossFit workout (maximum of 10 points per week). Earn 1 point for each day with a workout outside of the gym, such as Yoga, hiking, biking, etc. Minimum of 60 minutes of activity for these outside of gym workouts. Earn 2 points for each day that you do NOT exercise (limit 2 per week).
  • Sleeping (2 points per day). Earn 2 points per day for each day with a minimum of 7 hours of uninterrupted sleep. Naps count towards your total!
  • Quiet Time (1 point per day). Earn 1 point per day for taking 20 uninterrupted minutes of quiet time – no electronics allowed!

How do the teams work?

The teams will be selected at random and you will be assigned a coach. Your coach will provide you with accountability and will also be your resource for any questions regarding the competition.

How much does the program cost?

Program Cost: $35
Before and After Body Fat Test: $65

Where can I schedule my body-fat test?

Check out this Google Spreadsheet to register: https://docs.google.com/spreadsheet/ccc?key=0As6SmCm7GOeadDNmU2JMbWVsaTlsNXNIY2VfZUh6VlE&usp=sharing#gid=0

What is the schedule/timeline for the challenge?
April 17th – First Body Fat Test @ Verve (register at the link above)

April 19th – Registration closes and teams are chosen at random. Information packets are sent out Saturday afternoon, containing all the guides and information you will need for the challenge.
April 20th – Go grocery shopping and prepare meals for the first three to four days.
April 21st – Challenge begins. Start filling out your score cards.
June 1st – Challenge ends. Tally your scores and keep with the healthy habits.
June 4th – Second Body Fat Test @ Verve. Be proud of your hard work.

OKAY, WHO’S IN?  POST TO COMMENTS AND BE READY TO THROW DOWN!