Thursday 150105

5 Rounds for time:
30 Wall balls, 20#(14#)
6 Muscle-ups
10 Meter handstand walk

Post times to comments and BTWB

The winner of last week's "Who wore it best?" contest was Verve's own Nate "NaterBomb" Rader. How many people does it take to get into a crop compression top? 4. It takes 4 people to make that kind of magic happen. #teamworkmakesthedreamwork

The winner of last week’s “Who wore it best?” contest was Verve’s own Nate “NaterBomb” Rader. How many people does it take to get into a crop compression top? 4. It takes 4 people to make that kind of magic happen. #teamworkmakesthedreamwork


Verve has some pretty exciting opportunities coming up, one of which is a Basic Self Defense Course put together by Verve’s own Kent Seidel. Kent is an education professor at the University of Colorado Denver, who began studying martial arts many years ago (age 10!). He is a 5th degree black belt with Tracy’s Kenpo Jiu-Jitsu, a practical style of self defense evolved from Chinese traditions. He developed this special self defense course as a useful introduction to key principles and moves that can be used by individuals of any size or level of experience to be safer in dangerous situations.

This is NOT your usual self defense course, which typically teach students to gouge eyes, bite, etc. The truth is, while we may feel more afraid of strangers, according to a U.S. Justice Department study two-thirds of violent attacks against women are committed by someone the woman knows. Men are also attacked by people known to them, whether other men or, on occasion, women. In short, resorting immediately to moves that inflict serious harm is impractical in most cases. This course focuses on assessing the threat and responding appropriately, so that you can escape and survive an attack with both physical and mental well-being.

WHERE: CrossFit Verve gym.

WHEN: The Course is four, 1-hour sessions, each on a Sunday, noon to 1:00pm: February 22nd, March 8th, March 15th, and March 22nd. SPACE IS LIMITED! Please be sure you can attend ALL sessions.

WHO: Women and men are encouraged to participate in “buddy teams” (paired opposite or same sex, either is fine). In this way, you’ll have a partner with whom to practice, and you’ll learn the moves from both the victim and the attacker stance, which lends important insights.

WHAT: You’ll learn the basics of assessing and addressing an attack. Specific highlights of classes include:

1. Basics of self-defense moves. Assessing your situation, basic strikes, controlled falls without injury, putting attacker off balance, key strike points to 1) disengage without injury to opponent; 2) inflict only minor injury (he’ll be fine!…); or 3) escalate to disabling injury.

2. Defense against common “initial phase” attacks, such as grabs and chokes.

3. Defense against common “rage” attacks, such as grabs and chokes with additional injury strikes (e.g., a wrist grab pulling a victim into a sucker punch).

4. Defense against “immobilization and pinning” attacks, such as ground pins, chokes, bear hug grab-and-carry.

We will post a sign up sheet Thursday morning. The sign up sheet has 20 spots, please read the directions so it is clear if you are signing up with a buddy or alone. This course is at no charge, it is available to Verve athletes only, and is first come first serve. Sign up by February 15th. 

If you have any questions please ask them in the comments section or you can email me,

*Don’t forget the Open starts soon. Click here to get registered. If you are registering for the Open please also register to take the judge’s course, you can click here for that.

*Get signed up for the Body Fat Test:
Click HERE for Wednesday, February 11th ALL DAY
Click HERE for Thursday, February 12th AM ONLY

*CrossFit Verve will be starting a yoga class on Sunday mornings, starting the end of February. Stay tuned for more information. Let’s get bendy. 

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