Friday 140620

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Look at those beautiful clean organized wall balls!


We love our gym, we are comfortable here, we have friends, and this is our home away from home for many of us.  Just like in our home with roommates, we can create some habits that are less than desirable like leaving dirty dishes in the sink, random socks jammed in the couch, dried toothpaste in the sink, etc.  The same bad habits can happen at the gym but now we are talking about equipment, cleanliness, and bodily funds.  Verve has some great equipment (some of the best available) and prides itself on being one of the more clean and organized boxes out there.  Boxlife Magazine recently posted a great article on some general guidelines for keeping friendly with our housemates.

Rule 1: Put. Your. Crap. Away.
Seems obvious enough, right? I assume you all clean up your own dishes when you’re done eating at home—you wouldn’t wait for someone else to do it for you. There’s nothing more infuriating for a box owner and coach to see plates left out or a stray band tied round a pull-up bar after class. Space and time is often a premium for a CrossFit class, and no one wants to waste it by cleaning up someone else’s shit. So do everyone a big favor and take pride in your box by putting your gear away. It’s really not that hard. If you want to take it a step further, help your fellow athletes clean up too. Many hands make light work.

Rule 2: Don’t drop the barbell when you’re stripping the plates.
When you are cleaning up, save your coach from a brain aneurism and strip down your barbell properly. This means you should lift the barbell and slide the plates off of it, then place it back on the floor—don’t just let it crash to the ground. This is how they get damaged, and as your coach will tell you, they’re not cheap to replace. The bars in our gym range from $200 to $500 per bar.  Each bar has it’s own intricate bearing system that allows it to spins easily and when dropped naked on the ground, will seriously decrease the life of the bar. IF YOU GET NOTHING ELSE FROM THIS POST, PLEASE LET THIS BE YOUR TAKE AWAY!!!

Rule 3: If you’ve sweated on the equipment, bled on the equipment or cried on the equipment, wipe it down.
Aside from being on obvious point of hygiene, it really isn’t a pleasant sensation to grab a wall ball that’s wetter than a new born baby, or sit your ass down on an abmat that might as well have been placed against the bare skin of the person before you. Grab a paper towel and disinfectant, and take the 30 seconds to wipe down your equipment. Please do it—for everyone’s sake.

Rule 4: Don’t steal other people’s equipment.
When you’re setting up for a chipper (or any WOD that requires numerous pieces of equipment), you try to set up your area with the gear in such a way to make everything easily accessible as you switch from movement to movement. And this can even extend to the pull-up bar—especially if you need to attach a band. So when some fool takes your wall ball or steals your bar in the middle of a WOD, you have every right to feel upset. It’s a CrossFit faux paux that should NEVER, EVER happen.

Rule 5: Don’t be late.
Maybe a minute or two is ok for some boxes, but I know there are some gyms that have burpee penalties for a late arrival, and others that simply turn an athlete away if they turn up 5 minutes after class has started. Remember, the box isn’t a globo gym—you can’t turn up whenever you please (unless it’s Open gym). Classes run in a box, and people pay good money to attend them and get their hours’ worth of fitness and instruction. There are few other things more annoying than watching a straggler turn up and think they can just jump into class as if nothing has happened. Hell no, son. Go home, and have enough respect for your classmates and coaches to arrive on time.

Rule 6: Check in/Sign up for class.
This applies both to drop-ins and regular box attendees. If you are a member of a popular gym, and you know that classes get pretty full, give your coach a heads up by signing up online. We’ve all been through WODs that have had to been altered significantly because there wasn’t enough equipment/space to go around, and it’s not fun. There are class caps for a reason, so save your coach the trouble of having to change the WOD around and just sign up. If you do not sign up or are wait listed and cannot join a class at another time, please be prepared to have a modified workout as people that were able to sign up have priority for equipment.  If you can’t make a class, please don’t forget to cancel so your fellow gym mates can take your spot.

Rule 7: Pay attention when the coach is giving instruction.
It doesn’t matter if you’ve been doing CrossFit for 1 month or 5 years, it’s disrespectful to have your own private conversation or do your own thing when the coach is trying to give instruction to the class. You may know how to perform each movement off the top of your head, but not everyone does, so just be patient and quiet and let everyone get the full benefits of the coaches’ knowledge. Besides, you might learn something new about the lift that you would have otherwise missed!

Rule 8: Don’t have a conversation with someone in the middle of a workout.
If your “short” conversation is going to force me to warm up again, then you might want to save it till after the workout.

Rule 9: If you ask to borrow an athlete’s gear—give it back when you’re done.
Have you ever had someone ask if they can borrow your roll of tape, only to find that they keep passing it off to every single person who suddenly needs to wrap themselves up like a mummy? And you’ve always had a suspicion that someone else might have conveniently ‘lost’ those wrist straps you lent them a few weeks ago. Don’t be a jerk, if you borrow some gear, give it back when YOU are done with it—not the entire class.

Rule 10: Don’t move the chalk bucket mid-WOD.
I believe that chalk, much like PEDs, are essentially to an athlete’s success in a workout. The buckets containing this white gold are usually tactically placed so as to be easily accessible to as many people as possible in the midst of a WOD. If someone decides to move it to their area, then all hell breaks loose. At least for me. Hell hath no fury like a Brit denied his chalk.

Rule 11: Respect an athlete’s space.
This is crucial for safety purposes, as well as the focus of the athlete. If someone is preparing for a major lift, don’t walk behind them, in front of them, or anywhere close to them. If they need to bail, the last thing a coach wants to see happen is the bar strike an athlete standing too close, or worse yet have an athlete fall back on to someone else’s equipment.

Rule 12: Try to avoid ghost riding.!!!!!!!!!!!!!!!!!!!!
Ghost riding refers to the phenomenon of dropping barbells, kettlebells and all manner of equipment from overhead, regardless of the situation or weight. This is important because dumbbells, kettlebells and barbells with thin plates can bounce when dropped from overhead and ricochet into yourself and other athletes. While it is very satisfying to hear the crash of the weights against the floor, try to reserve the sensation for the strictly heavy lifts.  We got some new pretty 10# and 15# plates that are already starting to explode at the seams.  This phenomenon happens when bars are dropped from the top when only those plates are on the bar.  Make an effort to drop the bar from no higher than the hang and the coaches heads’ won’t explode.

Rule 13: Introduce yourself to newcomers.
Hopefully your coach will take the initiative and announce a drop-in or a new member when you turn up for class. That’s the first step. But you should view it as your duty as a member of your box to make sure that the new athlete feels welcome in a new environment—especially if it’s their first taste of CrossFit. Furthermore, the new member will probably give a positive review of your box to their friends, which will bring in new business for your coach and help the community grow.

Ververs – we appreciate you and everything about you that makes our gym what it is, but following these few simple guidelines make this operation smooth like butta!!!

*** The Lean & Mean Nutrition Winners Are As Follows….

Grand Prize: Kent Kansala & Amanda Parker – Pretty incredible transformations!

 Friday 140620

Amanda Parker


kent kansala before and after 475x241 Friday 140620

Kent Kansala

Most Points Scored – Individual: Danielle Dangoia

Most Points Scored – Team: “The Zone Rangers” aka Team Anna!

Most Bodyfat Lost: Kent Kansala, 7.7% in 6 weeks!

Congratulations everyone! Please come to the office in the next few days to collect your prizes!


  1. James (O.G.) :

    To be clear, Rule 6 doesn’t apply to me, right?

  2. Kent Kansala :

    Thanks for the props. Love this gym and all the staff. Looking forward to more progress

  3. Jim D :

    We’ll done Kent and Amanda. Hard work and dedication really pays off.

  4. Kacey :

    great job you guys, you look amazing…what a fun challenge!!!!

  5. aMy k. :

    A lot of anger in that post!
    Perhaps trainers should address these things as they happen… Seems like the logical solution.

  6. Danielle :

    Amy K – this was an article from Boxlife Magazine – the Verve trainers didn’t write it :)

  7. Pottsie :

    Congrats to the winners! You guys look wonderful!

    Now, addressing the re-posted content. If you post content from another source, cited or not, without a point, counter point, you take responsibility for that content offending your readers. You have posted on your site where the content is directed at your readers/customers. You own that responsibility. Period. You can’t post it and then back away saying you didn’t write it. You take 100% ownership when you choose to post any content.

    Yes, the (poorly) written article (I have no idea how the article made it to publication) does have some valid points regarding proper gym etiquette, but there are better ways to communicate such things to your customers than an aggressive, poorly written (borrowed) article. If you have an issue with peoples’ behavior, address it at the time. Scolding the community as a whole in an article, as if they’re children, is poor form and it’s offensive. “That being said” there are several things I I know I could get nailed on from the list. The trainer is more than welcome to tell me to clam up if I’m talking during instructions or make me do burpees if I’m late. I’m always nice and welcoming to new/visiting athletes but I can tell you right now, it’s not my “duty” to be that way. I just am. The welcoming environment of the gym begins with the staff and the members follow suit. I can point out many, many members who choose to have no conversation at all with other members. Does that matter? No. That’s their choice if they don’t want to talk.

    Squirrel: I don’t even know how #10 made it into the list b/c even I am not at the “Hell hath no fury” level with chalk. The writer of the article has some real issues. And it’s strategic, not tactical.

    I think, in general, the members of Verve do a pretty good job at being respectful of each other and the gym. We’re not perfect, by any means, but we’re not THAT bad. Simple reminders before/during/after a WOD will suffice. I think people are open to that and are generally pretty accommodating.

    That’s my .5cents worth.

  8. aMy k. :

    Agreed, Pottsie. Well said. If it’s posted on the Verve site, Verve supports it. I’ve been to and work with other CrossFit affiliates and Ververs are really good people with proper etiquette. Your customers have a choice of many CrossFit affiliates, I know Verve athletes are the type of customer Verve wants.

  9. Joylyn :

    The trainers at Verve use the blog everyday to communicate educational, inspirational, and useful information to our athletes and larger community around the world. We are happy that as CrossFit has grown around the globe, we continue to maintain a healthy, happy community of people here. Verve aims to foster a culture that cultivates excellence in training and keeps our focus on helping people move better, feel better and perform better at whatever life throws at us.
    The trainer found the Boxlife article interesting, funny, and some points plausible to life here at Verve on occasion and only hoped to communicate that by citing and reposting it. My apologies if you felt it pointed at you and offensive in nature. No points were made with certain people or moments in mind. Our trainers do commonly address points such as some above on a daily basis in classes, with specific individuals as needed. Verve accommodates many drop-in athletes regularly and our trainers are adept at handling a variety of situations.
    This was merely an avenue to communicate on a more broad scale, and one that many affiliates use in a similar fashion everyday by reposting articles from magazines or other affiliates such as ours. We have an amazing group of people here at Verve and appreciate the fact that our culture has always been one of respect, hard work and inclusive fun. We appreciate our athletes that join us in our mission on a daily basis by upholding the expectations/policies we’ve outlined below.
    All of our members sign a Membership Agreement that includes our Verve Policies and Expectations.
    Verve Policies:
    At Verve we love your visitors. We ask that all visitors follow our drop-in policy.

    All drop-in’s are required to sign a waiver and sign-up online with MBO for a class. The drop-in rate is $20 per class, no exceptions. We don’t ask you to work for free, so please don’t ask us to.

    But what if I want my friend to try CrossFit for the first time?
    First timers get one free class, this is reserved for those who will be potential members. We have a free intro class twice a month, the first and third Saturdays of each month at 8am. Have your friend email, or go to our schedule in MBO to get signed up.

    CrossFit Verve is a closed facility.
    This means that all memberships include group classes only. We encourage accessory work, skills and mobility, however; group classes take priority on space and equipment. Please be considerate to your fellow athletes and trainers. There are no make-ups for WOD’s that you missed and wish you’d made, you are more than welcome to do this on your own during open gym. Also, you may not come in and just do a workout on your own – this is not permitted, unless it is during open gym hours.

    If you have an injury, please tell your trainer ASAP. We are happy to scale and get you working around your injury. If you would like, we offer personal training to help you develop an injury plan. There is no reason an injury should keep you out of the gym.

    Please, no pets allowed in the gym. You are welcome to tie your furry friend up outside during your workout, and we do have a water bowl in the office for use.

    We love kids; they are welcome to hang out in the lounge area. Parents are expected to watch them and at NO TIME are they allowed on the black top. This is for their safety and the safety of all the athletes. Kids may not hang from or on the equipment. This includes the rings which are so inviting to little ones. At some point we will start a kids program specifically geared for them.

    There is a bike rack outside, please lock it up outside in the front or back.

    CrossFit Verve Expectations:
    1. HAVE FUN! Come in with a great attitude and respect the CrossFit program, the coaches, their time, other CrossFit Verve athletes, and CrossFit Verve equipment.
    2. Be prepared for any type of workout in any type of condition: indoors/outdoors, cold, hot, rain, snow, etc.
    3. Leave your ego behind. There is zero tolerance for ego in the gym. This includes allowing the coaches to scale you when they see something unsafe or inappropriate for the intended workout stimulus.
    4. Sessions start on time. If you are late, wait for the next session. You must be properly warmed up to begin a WOD.
    5. CLEAN the gear after you use it and put it away!
    6. Introduce yourself to people you do not know, there are many of us and we are a family.
    7. Set goals and always check up on your progress often, use a logging system of some sort. Know what you are capable of so that you can safely scale workouts. Journal times and weight on WOD’s and loads on weightlifting. How else will you know how good you are getting?!
    8. Please clean up after yourself! If you tear your hands on the bar or scrape up your shins on the bar, wipe it down with wipes that are located throughout the gym.
    9. Please wear shoes when working out. There are many athletes at the gym and when you sweat, your feet sweat. If you have bare feet, you could be spreading athlete’s foot to others! Athlete’s foot of the eye is not pretty (from rubbing your eye with an infected hand).
    10. Try to keep chalk in chalk buckets. Chalk is difficult for us to clean up off the floor.
    11. Limit headphone use during a WOD to running, the coaches are here to help you with verbal cues to be safe.

    CrossFit Verve reserves the right to suspend or terminate the participation of an athlete at any time due to disruptive, disorderly conduct, illegal activities, failure to abide by these rules and expectations, or a breach of any other provision outlined herein.

    Check the blog often for updates, events, and great information.
    Welcome to the VERVE family!

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