Thursday 140424

Snatch grip shoulder press 5 – 5 – 5 – 5 – 5
Snatch balance 3 – 3 – 3 – 3 – 3
Overhead squat 1 – 1 – 1 – 1 – 1
Post loads to comments and BTWB
IMG 9813 475x316 Thursday 140424

Anna teaching some sweet dance moves to pull under the bar.

Congratulations to all our Verve Master’s Athletes who participated in the Open!  We are so proud of James, Linda, M.C. and everyone else who pushed pushed their limits in their first or latest CrossFit Games Open.  A special congratulations to Jim Duwve and Eric Kiker who not only advanced to their respective age groups in the Master’s Qualifier’s but who also posted new PR’s and moved up substantially. Jim finished 60th in the 50-54 age group and Eric finished 80th in the 55-59 age group.  We can’t wait to see what you all do next year with good health and a solid year of training at Verve.

While scrolling through my latest Facebook page updates I came across this quote in CrossFit’s status bar: ”We walk around every day not knowing the exact level of risk and benefit associated with most of our actions, yet it remains our responsibility to decide what’s worth pursuing.” The quote was made by Julie Foucher, medical student, CrossFit Level 1 Seminar Staff member and three-time CrossFit Games competitor. And under this quote was a link to an article written by Julie On CrossFit and Risk. I will cut and paste some highlights of said article but trust me when I say it will do the article no justice. You need to read it. Last week I discussed the CrossFit nay sayer. Again, my belief is that this nay saying comes from a lack of understanding what CrossFit truly is.
“The benefits of CrossFit are incontrovertible: increased work capacity across broad time and modal domains, in other words, increased fitness. Whether measuring fitness with a maximal effort treadmill test or the ability to stand from a seated position on the floor, it is well-established that increased fitness reduces one’s risk of death. In fact, having a better level of fitness decreases your risk of death more than controlling other risk factors such as your blood pressure, cholesterol, and blood sugar. Quite simply, performing constantly varied, functional movements at high intensity (aka CrossFit) will result in increased fitness, and therefore better your chances of living a longer, healthier, more functional life.”
Do people get injured while participating in CrossFit? Yes. Do people get injured tripping on a rug in their home while walking from the living room to the bathroom? Yes.
“. . . there is a certain amount of risk associated with doing just about anything in life. The responsibility falls on each one of us to evaluate and decide how much risk we are willing to take on in order to reap the potential rewards of our actions.”
CrossFit has it’s risks but it also has it’s rewards. For some of us we know those rewards to be so great we may actually call them life changing, maybe even life saving. The risks associated with CrossFit, or any physical activity we may choose to participate in, increases with the increase in our involvement. Meaning if I want to win the CrossFit Games in 2015 and I get to work now, that increase in my training, coupled with my drive to push my body, possible beyond it’s limits, to achieve this goal will put me at greater risk of injuring myself. To me though, the reward of winning the Games is well worth that risk. If it wasn’t, I wouldn’t do it. 
“The rewards we reap in the pursuit of peak fitness are too great to abandon for a small risk of a catastrophic event over which we have very little control. In fact, the rewards of improved functional physical capacity are exactly those which best prepare us to endure and recover from such an injury.”

Point being, as adults we have choices to make. Before we choose we can weigh the risk versus benefit of our choice and proceed accordingly. This doesn’t just apply to our choice of physical activity, this is true for any decision made in life. Take the time, if possible to educate yourself, ask questions, be informed, and then decide for yourself what works for you. What rewards do you seek and what risk is acceptable for you to take.

*We will be hosting an in-house team competition Saturday May 10th. 2 guys/ 2 girls, 3 WODs, $60 per team. Prizes will be on site. This competition is to help raise money to send Verve’s regional qualifying team to Utah. All the details will be on Monday’s blog.

Wednesday 140423

5 – 4 – 3 – 2 – 1 rep rounds for time of:
Muscle ups
Squat cleans, 225#(135#)
Post times to comments and BTWB
IMG 8781 475x356 Wednesday 140423

Verve’s Barbell Club working on their supine ring rows.


Speaking of Verve’s Barbell Club. . . . 
If you have been around a bit and participated in Verve’s Barbell Club then you have seen it take many shapes. As Verve grows and as we grow as trainers we constantly strive to bring new programs to the schedule. Your goals are our goals. We have heard several goals and desires to be more proficient and comfortable with the Olympic lifts. The Olympic lifts are the two most technically demanding lifts, they take time and practice to build proficiency. So starting next week we will be taking the next 14 weeks in Verve’s Barbell Club to do just that. We will be doing a 14 week Olympic lifting cycle. The programming will go back to the basics and build up. We can not execute good movement without good position. We need to go back to the beginning to build that good position. The first several weeks may seem, how do I put this . . . not as sexy as the Barbell Club work we have come to know and love. But the unsexy work is necessary work. If we want that super sexy snatch (insert all crude jokes here), we have to put in the leg work up front. The schedule will change, this is a 3 day/ week program. It will be on the schedule Monday, Wednesday, and Friday at the current times Barbell Club is offered. This program will be leading up to an in-house Olympic lifting meet that will be held Saturday August 2nd. This will be the opportunity to experience what an Olympic lifting meet is like (no singlets will be required) and show case your 13 weeks of hard work.
Let me address now some of the main questions and concerns you may have about this new program:
1) If I am already pretty good at my Olympic lifts can I start in on this program after the first few “basic weeks”?
NO. Some days I’ll be sitting in the office and one of the Chans will pop their head in and ask if I want to work out. I usually respond with “what are you doing?” I’m going to give you the same response that the Chans give me. . . You are either in or you are out, that’s it. 
2) Well what if I find myself bored with this “unsexy yet totally necessary” basic work? Can I just pop in and out of the classes and not really worry about following the whole program?
NO. You are either in or you are out, that’s it. We understand life gets in the way of attending classes and that some may in fact be missed. However cherry picking is not a life happens kind of excuse. None of us are beyond going back to the basics. 
3) What about the current Barbell Club programming?
The current Barbell Club programming will be continued on the Hotdogs & Cupcakes website. If you are a fan you can continue to follow the program during open gym hours. We will continue to be happy to answer any questions regarding the program.
4) What are you going to be doing on Tuesdays during that Barbell Club hour?
I’m sure we can think of something (said with hands in front of face and tapping fingers together in a mischievous sort of way). Stay tuned, we have lots of ideas for additional specialty classes that may fill that spot. 
5) Do I still need to show up early and get warmed up on my own before the start of class?
Yes. Give yourself about 10 minutes to get your heart rate up, warm up the joints, and increase your body temp so that we can begin working when class starts.
6) Is there a time requirement for me to have been working out at Verve before I can start this program?
No. This program is starting at the beginning. If you are newer to Verve, newer to CrossFit, newer to the Olympic lifts this program is the one for you.
7) Soooooooo, can I do the daily WOD and then do Barbell Club or vice versa?
If you want to do two WODs in 1 day please do Barbell Club first. Barbell Club is going to be neurologically taxing. We want to build coordination and good movement patterns. This is hard to do if you wreck yourself in a WOD and then walk over to Barbell Club. You will not get the same benefit as the person who does the same work in a fresh state. There is also the idea of doing the WOD in the morning and then later returning in the evening for Barbell Club. Having that rest time will help. Again this is more ideal then WODing and then trying to do the technical work needed in Barbell Club. If the idea of two a days is new to you and you aren’t sure if you should be working out twice a day please discuss it with a trainer, we can help answer your questions about it.
8) What’s the deal with the Olympic meet?
We will have one. It is open to Verve athletes. You do not have to have participated in the Barbell Club program to participate in the meet. The meet is simply a goal for those in the program to look forward to and see all their progress. More details will follow.
If you have any additional questions please put them in the comments section as I’m sure some of you may have the same ones. Get excited guys and gals, it’s snatch and clean & jerk time!!!

Tuesday 140422

Every minute on the minute for 20:00, alternate exercises:
Odd minutes: row 20 calories
Even minutes: 20 push-ups

Post calories and reps to BTWB

IMG 9760 475x316 Tuesday 140422

I’d say the mobility was a hit, what about you?

Very often athletes from Verve have to travel, whether for work or personal reasons.  This usually ends up with athletes staying in hotels.  The nice thing about hotels is that most of them have some type of workout area.  Now we’ve talked about different workouts you can do with minimal equipment to still get your fitness on but here’s a few easy ways to use a piece of equipment most hotels offer, a treadmill.  With our chosen fitness form, the idea of running on a treadmill for a long time at a steady pace while listening to music or watching television might not quench our fitness thirst.  So try these tips to make your treadmill experience a little more your speed.

Use intervals.  Mix it up with high and low speeds.  This combination will get the heart rate spiked and can be used for maximum calorie burning if that’s your goal.

Use the hill function.  Most treadmills have a way to mix in some elevation changes which will again throw curve balls at your body and lead to a more enjoyable less boring workout.

Use it like we do in our daily WOD’s.  You don’t have to do it before or after, after but instead mix it in.  Grab some some dumbbells and create a workout that involves running as a piece of the workout.  Just remember that if you leave the treadmill running while you hop of to do some manmakers or thrusters, that the belt is still moving when you jump back on.  Check YouTube for videos of people who forgot this.

Create a music playlist that goes with the tempo you want to run.  Since most of use don’t know how long songs are, this will be an easy way to create a workout that changes the speed of your treadmill work with a little mystery involved.  Sprint during those house music tracks and slow it down for the tracks that are a little less motivating.

Check out the the article the above was referenced from HERE.  There are many great references to treadmill workouts if you don’t want to plan your own.  


Monday 140421

Shoulder press 1 – 1 – 1 – 1 – 1
Push press 3 – 3 – 3 – 3 – 3
Jerk 5 – 5 – 5 – 5 – 5

Post score to BTW.

The Lean and Mean Nutrition Challenge Kicks Off Today! Sign Up Here: Lean and Mean Sign Up

Weekly Food Prep by Colby Knepp

Your busy. I know. But your commitment to taking 2 hours on a Sunday to go grocery shopping and prep healthy meals for the week will likely be the biggest determining factor as to how well you can adhere to healthy eating. Here is a fool proof approach that will take you under 2 hours to prep clean meals for the entire week.

A quick note: you have a couple of options here. You can cook enough to last you three to four days and then go through the process again, or you can cook enough to last you one week. Personal preference.

  1. Get started. Don’t put it off until later; because it won’t happen later. Do it first thing in the morning or afternoon, and then you can get on with your day. Total time: One second.
  2. Clean out your fridge, cupboards and pantry. Eliminate any items that are past due and need to be thrown out. This will help to make room for the new stuff coming in. Total time: 5 minutes.
  3. Make a plan. Use a resource like the Paleo Recipe Book ( or Gourmet Nutrition ( Pick out two dinners that you would like to make (and be sure to cook enough for leftovers). Pick out one soup/crock pot recipe. Pick 2-3 snacks. Total time: 10 minutes.
  4. Go shopping. I like Whole Foods and Sprouts for the important things (meat and vegetables), and King Soopers for the “household” type things like tooth paste, toilet paper, etc. Bring your Quick Reference Food List with you, as well as your Meal Planning Cheat Sheet. Total time: 60 minutes (if you’re moving very slow).
  5. Prep your vegetables. Wash and cut all produce and store in Tupperware for later use. Total time: 10 minutes.
  6. Cook your meats. Cook your proteins in bulk and freeze what you don’t use. This way you can easily thaw them out when you need them, and you don’t have to worry about quality food spoiling. Total time: 30 minutes.
  7. Pack your lunch and a few snacks for tomorrow, and you are on your way. Total time: 5 minutes.

Sunday 140420

Every minute on the minute for as long as possible:

7 Thrusters, 75# (55#)
7 Pull ups
7 Burpees

If you fail prior to 15 minutes, complete the rest as a 15 min as many rounds as possible.

Post minutes or rounds to comments and BTW.

IMG 9795 475x475 Sunday 140420

Matt snatching on Friday.

DON’T FORGET!!  Sign-up for the Lean Mean Nutrition challenge below, starting tomorrow Monday, April 21st!!  If you need skin caliper testing or measurements taken (cost $25 cash total for before & after) please email to get scheduled.    

Build some good lifestyle habits, improve your performance, and look good NAKED!  Remember it is almost summer and that means Water World Days.  Verve Lean and Mean Nutrition Challenge Sign-Up Sheet here!

Cheer on our Master’s guys this weekend as they complete their Master’s Qualifier WODs.  You can join them on Sunday at 10am or 12:30pm.  We are so proud of them!  Wondering what their WODs are?  Check them out here.

Upcoming clinics this week:
Mobility     Sunday 11am with Maddie
Running    Tuesday 5:30am with Nate
Mobility     Tuesday 7pm with Slaughter


Saturday 140419

For time:

30 Muscle-ups

Post time to comments and BTW.

photo 32 475x475 Saturday 140419

Jim and Peter (visiting from CF Morristown) after PRs on their cleans during the first Master’s Qualifier WOD.

DON’T FORGET!!  Sign-up for the Lean Mean Nutrition challenge below, starting this coming Monday, April 21st!!  If you need skin caliper testing or measurements taken (cost $25 cash total for before & after) please email to get scheduled.  More info coming Monday for teams, etc.

Verve Lean and Mean Nutrition Challenge Sign-Up Sheet here!

Cheer on our Master’s guys this weekend as they complete their Master’s Qualifier WODs.  You can join them on Saturday at 1pm, and Sunday at 10am or 12:30pm.  We are so proud of them!  Wondering what their WODs are?  Check them out here.

Upcoming clinics this week:
Mobility     Sunday 11am with Maddie
Running    Tuesday 5:30am with Nate
Mobility     Tuesday 7pm with Slaughter

Friday 140418

For time:

10 Snatch 135# (95#)
50 Double-unders
8 Snatch
40 Double-unders
6 Snatch
30 Double-unders
4 Snatch
20 Double-unders
2 Snatch
10 Double-unders

Post time to comments or BTWB

20140414 133549 e1397587700596 475x844 Friday 140418

Jon looking like most of us when we are on the computer. (That is Cherie in the background with fabulous posture)

For many of us, we spend many hours per day or week working on a computer.  We are on the computer for work, fun, Instagram/Facebook (the latter more than likely).  All of these hours, sitting with poor posture, can lead to Postural Kyphosis.  Don’t be afraid, you won’t look like the Hunchback of Notre Dame or the witch in Snow White, but Postural Kyphosis has many adverse affects that you are probably experiencing now.  When we sit in bad posture with our shoulders rolled forward and head looking down towards your screen, much like Jon in the picture above, we open ourselves up to a plethora of painful symptoms.  For example, when the shoulders roll forward and internally rotate, the chest muscles tighten and the back muscles loosen, giving us the “douchebag shoulder” appearance.  YOU DON’T WANT THAT.  When we look down at our screen, our head sits forward from our midline.  Fun Fact: Sitting or standing with  your head sitting just 3 inches forward, your neck muscles are holding 42 pounds of added weight.  Are you wondering why your neck and shoulders are sore?

How do I fix this?
The following is just going to address proper positioning of the upper  back.  I will leave the lower back/hips for a future post.
First, the shoulders are a direct reflection of the angle of your rib cage.  Think of the rib cage as more of a sphere that your shoulder rotate around, not a boxy cage.  Test this out: Without even moving your shoulders, roll your rib cage forward by dropping your chest slightly.  Now, turn your chest up towards the ceiling slightly.  What did your shoulders do? This is the first way to fix Postural Kyphosis.  Make sure your rib cage is straight up and down by making sure your ear, shoulders, and hips are in a straight line. Take a look in a mirror if you need to, or have your creepy cube-mate take a picture.
Second, ensure your forearms and wrists are at approximately a 90 degree angle.  When that angle closes, generally our shoulders move towards our ears.  When that angle opens up, the shoulders roll forward. NAUGHTY NAUGHTY.
Lastly, make sure your screen is slightly below eye level, and you are not cranking your neck looking down at it.  Reference the picture below for ideal screen set up.

posture 2 475x287 Friday 140418

If your desk at work or at home is not set up like this, make some changes to make it happen.  Raise your screen up by putting books underneath it.  Invest in an adjustable chair, or better yet, a 55cm fitness ball.  Email if you would like some easy recommendations for customizing your desk to decrease Postural Kyphosis symptoms.  Better yet, post a picture of your fabulous-self below sitting at your desk and we can all critique you!!

DON’T FORGET!!  Sign-up for the Lean Mean Nutrition challenge below before the start date of April 21st!!

Verve Lean and Mean Nutrition Challenge Sign-Up Sheet here!


Thursday 140417

Three rounds for time:
Row 500m
12 Deadlifts, bodyweight
21 Box jumps, 20″
Post times to comments and BTWB 
IMG 9792 475x316 Thursday 140417

Anna teaching foundations class all about “What is CrossFit”.

Hydrostatic BodyFat Test sign-up sheet here!  Don’t be late.  Bring your swimsuit and towel.

Verve Lean and Mean Nutrition Challenge Sign-Up Sheet here!

Haters gonna hate, potatoes gonna potate. By Courtney Shepherd

As most of you may know by now, mostly because I may have gone a little cray cray on social media about it, but I was recently hired by CrossFit HQ as part of their Seminar Staff. It’s only been a few weeks but the awesomeness of the experience thus far is hard to put into words. I am going to make my best attempt to do so. But before that I want to back up just a bit, I want to build up this experience for you as it has built up for me. Like most of you I subscribe to the many forms of social media that manage to suck up so much of my non working time. I dabble in the Twitter, the Facebook, and the Instagram. Over the last few months I started doing something that I now regret, I started to read the comments section under posts put out by CrossFit. Why do I regret this? Because I have never seen so many ugly comments to things I find to be so amazingly beautiful. Like the pregnant woman doing overhead squats. Amazing to me that a person will strive to keep themselves and their unborn child as healthy as possible, continue to move and thrive, yet be torn apart in text by nay sayers. If there is one thing that CrossFit is not at a lack for, it is the nay sayer. From the articles about rhabdo, to the comments from physical therapists about how much they love CrossFit because it keeps them in business, and to the acquaintance that tells us at parties how they’ve seen the games on TV and that just looks crazy. Sometimes it’s hard to ignore all that negative feedback.
Working as a CrossFit trainer has introduced me to so many different people with so many different stories. Now working as part of HQ Seminar Staff has taken it to another level. And after this past weekend, at one of the most amazing Level 1 courses I have ever been to, I have now decided how I would like to approach the CrossFit hater. With a simple blog post telling everyone what CrossFit really is. CrossFit is not the CrossFit Games. CrossFit is not the injuries sustained by people that are trying hard to push themselves because people push themselves in so many different sports and there will always be injuries. CrossFit is intense but it is intense relative to the needs of the person doing it, meaning that CrossFit is something different to each and every person that comes through the gym door. The Games, the injuries, the rhabdo, that’s the 1%. CrossFit is the other 99%. CrossFit is all the other people who walk through the doors whose only goals are to be happy, healthy, and active. 
*CrossFit is having a woman in her twenties be told after several knee surgeries throughout her life that she will never be able to squat or run again. CrossFit  is this woman coming into a gym and over the course of a year, with appropriate scaling, technique work, and strength building, be able to squat 100# and run 800m both without pain.
*CrossFit is an out of shape woman who admits to unhealthy habits having the courage to walk into a CrossFit gym and take the first steps to make healthy changes in her life. CrossFit is this woman, after consistently working out and making small changes in her diet over time, being able to take a work trip to Nepal. She was able to hike, while carrying a necessary equipment, without any issues. Something she admits would not have been possible months ago.
*CrossFit is a man with arthritis in his joints causing pain during day to day activities. After CrossFitting for a year, performing functional movements and taking his joints through a full range of motion, CrossFit is this man no longer having pain and being on the least amount of medication necessary to manage his disease.
*CrossFit is a couple coming to the gym and making that hour a time they spend together, encouraging each other. Celebrating each other accomplishments, and seeing how strong they both are.
*CrossFit is shared misery. When one person is done with the work but decides they will continue on working next to their friend until they are done. By the way, they are friends because they work out at the same time and simply introduced themselves to each other. They just met today. The idea to support someone does not require that you know them more then 30 minutes, that is CrossFit.
*CrossFit is the millions of dollars raised EVERY year to support the families of fallen soldiers. The families of  sick or injured  hometown heroes. CrossFit is CrossFit for Hope, CrossFit Kenya, Barbells for Boobs, Steve’s Club, 31 Heroes, Lift Up Luke, Ogar Strong. . . .  CrossFit is a community of people, that given the opportunity to WOD in honor of someone or some cause and raise money for support, will do it.
*CrossFit is the kid with ADHD, whose mom and dad brought him to CrossFit Kids as an outlet for all of his energy. CrossFit is this kid’s parents telling his trainers that because of CrossFit he has been able to focus more during school.
*CrossFit is the woman who has carried many children but not given birth. CrossFit is this woman coming to a place where she can find and harness her strength, in every sense of the word, and do it surrounded by supportive people.
*CrossFit is the snowboarding fiend who comes to the gym 8 months out of the year. CrossFit is taking the other 4 months to to use “all this fitness” and shred the mountains as often as possible. 
*CrossFit is. . . . . 
I have more stories than room on this blog. I know what CrossFit is to me. It has been a blessing physically, mentally, emotionally. I can say without doubt that CrossFit, over the past 5 years, has helped me to realize the best version of myself. You do not have to like CrossFit, you do not have to do CrossFit, but before you hate on it you do need to know what it truly is. Now I want to know, what is CrossFit to you? 

Wednesday 140416

For 20 minutes, every minute on the minute complete:

3 Weighted strict pull-ups (dumbell)
With remaining time, complete as many air squats as possible

Post weight to BTWB

IMG 9753 475x712 Wednesday 140416

This man knows how to climb a rope.

I’m not an enormous fan of running.  Yes I see the benefits of it, but I’ve never been one of those people that enjoys just going out for a run.  Hey let’s go run a 10K, it’s not something you’ll hear should I call you.  Let’s go do some fast exercising, is.  That being said I recently read an interesting article on The Poliquin Group’s website regarding sprinting.  Now I know it’s not the same as a lengthy distance run, but after reading the article and reading the benefits, I’m convincing myself that running might be more fun than I thought.  

I digress.  Here are some great benefits to sprinting.  Sprints, help you lose fat, build muscle, improve your health, and can come in handy when you need to run away from someone.  That last one may be specifically for me only. 

Here are some bullet points from the article.  For the full article and studies referenced click HERE.

Sprints help you lose fat and not only that, but they do it in a short amount of time.  Here’s some facts from a 2010 study.  Participants in the study ran 6 sprint sessions of 6 30 second full effort sprints with 4 minutes of rest between.  The average waist size dropped by 3 cm in that time.  

Sprints help you build muscle by increasing the fast twitch fibers and studies have shown that sprinting enhances protein synthesis pathways by as much as 230 percent.  Sprinting can also increase testosterone levels and decrease cortisol levels which is a desired balance when looking to increase muscle and decrease fat.  Women won’t see the same increase in testosterone but will see increase in growth hormone levels, burn fat, and help build muscle.  

There are many additional benefits to sprint training including; improved cognition and brain function, improved circulation and lung function, improved insulin sensitivity and energy use.  Click the bold link above for all the benefits to sprint training.  

Here’s my takeaway and one that will be useful for all of us.  Add some sprints to your life.  With the weather getting nicer, take advantage and find a nice straightaway and just rip it a few times.  Curtis Park has a  great cut of grass that is perfect for sprinting.  Sprint one direction and walk back the opposite direction.  Repeat a handful of time and you’ll soon start seeing the benefits that The Poliquin Group article talks about.


Tuesday 140415


5 – 5 – 5 – 5 – 5

Post loads to comments and BTW.

IMG 9771 475x712 Tuesday 140415

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
  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
  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:

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.