Sunday 150927

For time:
1,000 Meter row

10 Rounds of:
5 Deadlift, 305#(215#)
15 Air squats

1,000 Meter row

Post time to comments or BTWB

Add whatever protein your heart desires!!

Add whatever protein your heart desires!!

You can never have too many side dish recipes!!  Here is one for Spanish Cauliflower fried rice that can go with anything.


Serves 4-6 ~ 6C, 6F for entire batch – You choose your protien

  • 1/2 c. onion, chopped
  • 2 tsp. olive oil
  • 1 head of cauliflower, riced (about 3-4 c. worth)
  • 4 oz. can fire roasted green chilies (if you are wanting a less spicy version, eliminate or reduce the amount)
  • 1 can Rotel Tomatoes, drained (I used mild)
  • 1 c. salsa
  • 1/2 c. cilantro
  • 1/4 tsp. cumin
  • 1 T. lime juice (optional – I did not add the lime juice this time, but I think it would add some nice zestiness to it!)


  1. In a skillet, saute onions in olive oil until they begin to soften.
  2. Add cauliflower rice and continue to saute for about 10-12 minutes or until “rice” begins to brown. If it seems too dry in your pan, feel free to add a little bit more olive oil to help saute the cauliflower more, but it will increase your fats a bit more.
  3. Add chilies, tomatoes, salsa, cilantro, cumin, and lime juice.  Saute for an additional 3-5 minutes.
  4. Consume.


Saturday 150926

“Lift Up Autism”
As many rounds as posible in 5 minutes of:
4 Power clean, 155#(105#)
24 Double unders
10 Pull-ups

Post rounds and reps to comments and BTWB

5 minutes of working out for a cause.

5 minutes of working out for a cause.


*Today Verve is hosting the “Lift Up Autism” workout today to help raise money and awareness towards Autism. The workout will be Verve’s WOD for all classes and will be open to any one interested in participating. In similar fashion to other workouts hosted this way, we will not be asking for any drop in fees but rather ask that funds be donated to the cause. 

You can still get registered and donate by clicking hereBecause we are inviting and encouraging all those interested to participate, please remember that CrossFit is infinitely scalable. We can accommodate all levels of fitness, including those new to CrossFit or those who have never done it before. 

*This weekend CrossFit Eminence is hosting the Girls Gone RX competition. We have some Verve ladies signed up, so after class head on down and cheer them on. 

*October 3rd-4th is the Front Range CrossFit’s first annual Do More Charity Challenge. Verve has two 6 person teams signed up. So get ready to do some cheering.

*The next, and final, Team Series workouts will be announced the week of October 6th.

*Verve is in the talks for a ladies only WOD & Wine event in October. So ladies start making a list of girlfriends you think might want to try out a CrossFit workout and then do some drinking.


Friday 150925

3 Rounds for time:
21 Hang power snatch, 75#(55#)
12 Toes to bar
400 Meter run

Post time to comments or BTWB

R.I.P Andrew Schwiesow - 8/28/85 - 9/18/15

R.I.P Andrew Schwiesow – 8/28/85 – 9/18/15

We would like to take this opportunity to address a tragedy that recently struck one of our members.  Andrew Schwiesow had been a member of CrossFit Verve since 2011 and on September 18th, 2015 Andrew passed away unexpectedly.  In case you did not know Andrew personally, I would like to include his obituary from his family so you can get a glimpse into who he was.  There, of course, was so much more to Andrew.  If you have any fun memories of Andrew, please share them in the comments.

*The details for his memorial today are included as well. You can view the obituary in its entirety here.

“Andrew was born in 1985 to Dave and Gloria Schwiesow and grew up in Littleton, CO. He was joined by his younger sister, Laura, in 1988. Andrew graduated from Heritage High School in 2004. He went on to attend the University of Wyoming and Metro University, graduating with a mechanical engineering degree in 2010. He was currently employed at Lockheed Martin. He met Meg Zarlengo in 2008, and they had two beautiful children, Bella (3) and Charlie (1).

Andy was an easy going boy who loved Legos, blocks, and building anything he could get his hands on. He loved playing outside and camping, especially with his Scout Troop 114. Andy became an Eagle Scout in 2004. His teenage years were filled spending most of his time with his best friends from church. As an adult, Andy was extremely involved with Crossfit and took great pride and pleasure in physical fitness.

Andy was a devoted father, son, brother, and grandson. He is survived by his two children, Bella and Charlie; parents, David and Gloria Schwiesow; sister, Laura Schwiesow; grandparents, Mary and Glen Ferns; aunt and uncle, Laura and Ron Black; and preceded in passing by his grandparents, Harry and Shirley Schwiesow.

A celebration of Andrew’s life will be held at 1pm on Friday, September 25, 2015, at Littleton United Methodist Church, 5894 S. Datura Street, Littleton, CO 80120.

Donations may be made to a scholarship fund for Bella and Charlie Schwiesow, in care of Littleton United Methodist Church. Please note “Bella and Charlie Schwiesow fund” in the memo line.

Please leave your memories of Andrew and condolences with his family by signing the guestbook below. – See more at:”

Please note:  Verve will be organizing a memorial WOD in his memory scheduled for SATURDAY, OCTOBER 3RD.  More details will be released soon.


  • Girls Gone RX is happening this weekend and Verve has a team competing in it.  If you have time, stop by CrossFit Eminence and cheer them on!

Thursday 150924

Back squat

Then, 3 x 12 (total) reverse lunges @ 50% of today’s 2RM

Post loads to comments and BTWB

Jerk block work is the best kind of work, right James?

Jerk block work is the best kind of work, right James?

“Man, you look tired.” Said to me by anyone on any given day, because I am, in fact, tired.
By Courtney “I don’t need no stinking sleep” Shepherd and Rachel Grumman Bender

Several months ago I took the CrossFit Football Seminar and heard something I’ve heard before but for some reason really hit home this time. When discussing training the instructor stated very matter of factly, “Your gut is the window to your immune system. Your immune system is what allows you to come into the gym every day and train, which is why what you eat is so important. Following that is the importance of sleep.” What I’m about to say will make people laugh, like when I tell you a workout is intended to be done in 10 minutes or less, but we should all be getting 7+ hours of sleep per night. I know, I know, laughable. Especially for those with children, multiple jobs, jobs with unique hours of operation, etc. We can put as many excuses in front of it as we need to but it doesn’t change the fact that not getting enough sleep has an impact on us, and not just our immune system. 

Sleep deprivation is so common and pervasive these days that it’s now considered a public health epidemic, according to the Centers for Disease Control and Prevention (CDC). But how much sleep is enough? Researchers now have an answer: The American Academy of Sleep Medicine and the Sleep Research Society gathered a panel of 15 experts in sleep medicine and research and concluded that seven hours is the magic number when it comes to the minimum amount of sleep adults need to stay healthy.

The problem is, nearly 30 percent of adults are sleeping less than six hours per night, according to the CDC. But what exactly happens to your body when you get less than six hours of shut-eye? Is it that bad? In a word, yes.

Your Mental Capacities

When you don’t get enough, the mental effects are immediate. They range from having a harder time concentrating and making decisions to having headaches and struggling to remember things, which can impact your life both personally (forgetting a friend’s birthday) and professionally (blanking mid-presentation in front of your boss).

Your ability to react quickly also slows down when you’re exhausted — which results in making mistakes. We first lose our speed, and then we lose the accuracy. There are multiple studies that show being deprived — even if it’s four hours of sleep — can make someone have the same reaction time as someone who is driving under the influence. Driving while sleep-deprived is the equivalent of driving drunk.

Your Mood

Your ability to regulate and control your emotions, as well as [cope] with change, are affected. That’s a nice way of saying that you’re more likely to be grouchy and irritable when you’re short on sleep. Research shows that getting less than five hours of sleep at night can make you feel more stressed, sad, and angry.

Your Heart

One study involving 3,000 adults over the age of 45 found that those who slept under six hours each night were nearly twice as likely to have a stroke or heart attack compared to adults who logged six to eight hours per night, according to the National Sleep Foundation. They were also 1.6 times more likely to have congestive heart failure. Another small study conducted by Mayo Clinic researchers found that not getting enough shut-eye significantly raises blood pressure at night.

Your Blood Sugar Levels

Blood sugar levels are affected, too. In one study, healthy men who were restricted to four hours of sleep six nights in a row showed impaired glucose tolerance — a prediabetic condition.

Your Immune System

Anyone who has ever gotten a cold shortly after pulling an all-nighter knows that sleepless nights can also weaken your immune system. A recent study found that people who slumber for six hours or less at night are four times more likely to catch a cold when exposed to the virus, compared to those who sleep more than seven hours each night. People who are sleep deprived may not be able to mount the same type of immune response as someone fully replete on their sleep.

Your Metabolism

Missing out on sleep may also be the reason your skinny jeans are feeling a little tighter these days. Being just shy of two hours of your usual amount sleep at night can slow down your metabolism. And other research shows it can rev up your appetite: A study published in the Journal of Sleep Research found that just one night of not getting enough sleep raises ghrelin levels — the hormone that signals hunger to the brain.

Your Appearance

A lack of shut-eye also affects your appearance. There’s a reason they call it beauty sleep: A 2013 study in the appropriately named journal Sleep found that people rated photos of sleep-deprived adults as looking less than their best — with redder eyes, darker under-eye circles, and more fine lines and wrinkles — compared to photos of the same adults when they were well-rested. The study participants even went on to say that the adults in the photos looked sadder when they were sleep-deprived, than after a good night’s sleep.

Your Love Life

As if that weren’t enough, sleep deprivation can even mess with your relationship. Couples have a harder time resolving conflicts and have more frequent and serious fights when they don’t get enough sleep, according to a 2013 study published in the journal Social Psychological and Personality Science.


So from not looking our best, to being super crabby, forgetting everyone’s birthday, and driving like we are drunk. . . perhaps it is in our best interest to put our phones down, turn the TVs off, and lay down in our beds as early as we can to get as much sleep as we can, if not for our sake, for the sake of those around us. #nomoreexcuses #gotobed 

*This Saturday Verve is hosting the Lift Up Autism workout. Get signed up on their web page by clicking here AND sign up on Verve’s schedule page to reserve a spot in class. Friends and family of all ages/ abilities are welcome. 

Wednesday 150923

As many rounds as possible in 15 minutes of:
10 Handstand push-ups
10 Overhead squats, 95#(65#)
5 Buprees over bar

Post rounds to BTWB



Stan working on his acrobat skills

Sometimes just getting to the gym is the hardest part of a workout.  With some many other distractions going on in our lives, just walking through the doors can feel like an accomplishment.  How do we set ourselves up to have success when we are here.  The Poliquin Group posted a blog with 5 helpful tips to make our time in the gym as good as it can get.  Click HERE for the full article.  

#1 on the list is make sure you get enough sleep.  While most of us can’t get 10 hours of sleep a night, the best thing to do is a have a regular time you go to bed.  Try not fluctuate too much.  Don’t stay up to 1 am some nights and 9 pm on on others.  You’re going to confuse your body and this will result in a varied sleep pattern that leads to being over tired.  Avoid caffeine after 1 pm.  I’m guilty of this, as I really enjoy an afternoon cup of coffee, but this could have ill effects on our sleeping.  Eating your last meal before 8 pm is also advised so you’re body isn’t working late processing food.  

#2 Eating a high protein low grain meal as the first meal in the morning will help us stimulate cells in the brain that are responsible for keeping us alert and burning calories.  High carb foods could lead to a spike in glucose that could result in a sluggish feeling after eating.  

#3 Caffeine is great, but as discussed in point #1, we have to use it wisely.  Consuming too much caffeine can lead to too a rise in cortisol levels.  The best way to utilize caffeine is to use it sparingly.  If possible stop consuming caffeine for 5 days and then start with a 1mg/1kg of bodyweight ratio.  

#4 Work out with a time that works with your circadian rhythm.  This may be hard for some of us because we are so accustom to getting up in the morning and working out, but peak physical performance usually occurs between 3 and 6 pm.  If you do workout outside of the peak performance time, sleep and a good warm up are key.  This is why we focus a lot of attention on our warm ups to make sure you guys are at your peak.

#5 Make sure to eat carbs at night.  Carbs can lead to a better nights sleep.  Berries, leafy greens, and colorful fruits and vegetables provide antioxidants that fight free radicals that can result from high stress hormone levels.  The higher carb foods also help increase your body’s natural serotonin levels which helps with sleep and improving your overall mood.  

Plenty more good information can be found on the blog as well links to the studies referenced in the above information.  

Tuesday 150922

4 Rounds, max effort per round:
400 Meter run
Rest 4 minutes

Post times to comments and BTWB

Josh Everett and his son Luke, bringing awareness to Autism.

Josh Everett and his son Luke, bringing awareness to Autism.

Lift Up Autism

This Saturday, September 26th, Verve will be hosting the “Lift Up Autism” workout to help raise money and awareness towards Autism. The workout will be Verve’s WOD for all classes and will be open to any one interested in participating. In similar fashion to other workouts hosted this way, we will not be asking for any drop in fees but rather ask that funds be donated to the cause. What is the cause you ask?

Josh Everett, TrainHeroic, and the CrossFit™ community rallied together in spectacular fashion to support the Autism community in a worldwide workout event called LiftUpLuke in October of 2013.

This”competition for a cause” specifically sought to support early diagnosis and treatment of Autism, raise funds for the Autism Tree Project Foundation in San Diego, and most importantly, turn a global spotlight on the measured and severe impact of Autism on families and individuals around the world.

This year, they are upping the ante and doubling down the efforts to take the impact of the event to another level. On September 19th, 2015 they are rebooting the event under the more inclusive name of “Lift Up Autism” and calling athletes and coaches everywhere to mobilize around this cause.

The workout is a 5 minute AMRAP (as many rounds as possible), tilted “Luke”:

4 Power cleans, 155#(105#)
24 Double unders
10 Pull-ups

Because we are inviting and encouraging all those interested to participate, please remember that CrossFit is infinitely scalable. We can accommodate all levels of fitness, including those new to CrossFit or those who have never done it before. 

How can you get involved? Click here to go to the main website, register as an athlete, and look up Verve as the host gym. *Verve has it’s host date listed as September 23rd, this is incorrect.* You will also be able to donate the day of. Please go to Verve’s online schedule and reserve your spot in a class on MBO (this includes non Verve members). 

This is what our community does best, it rallies behind a cause. It helps support friends and families affected by bringing awareness through a good old fashion, butt kicking workout. Plus, it’s only 5 minutes. 


Monday 150921

5 Rounds for reps:
10 Deadlifts @ 70% of 1 rep max
Followed immediately by max rep set strict pull-ups
Rest 3 minutes between rounds 

Post weight to BTWB

Maddie and Lev getting after a little deadlift action on.

Maddie and Lev getting after a little deadlift action on.


As noted in Saturday’s blog, there are 7 teams from CrossFit Verve participating in this years Turkey Challenge held at MBS CrossFit.  

The Turkey Challenge sells out really quickly so we were fortunate to get as many teams in as we did.  That being said there are many other competitions coming up that may be an interest to the members so below are just a few of the local competitions happening in the coming months. 

CrossFit FTB in Federal Heights is hosting the Pick Your Poison Competition.  This is a 2 day competition and is being held Saturday night October 24th and Sunday October 25th.  This is a team competition with teams being made up of 2 men and 2 females.  The cost is $240 and there are prizes for the top 3 teams.  This competition is a little different in that they have announced all the workouts all ready, with the exception of the final workout.  The board near the office has all the information including how to register.  

CrossFit Sanistas in Boulder is hosting a one day Monster Mash Competition on October 31st.  This competition is for individuals and there are Open and RX divisions.  There will be 3 workouts and 1 Floater.  Since it is Halloween themed, they are also having a costume contest for all participants.  The cost is $85 and there is a discount if more than 10 athletes from the same gym register.  The flyer is located next to the office.  To register visit;

CrossFit Lodo is hosting their Denver Pound for Pound Competition.  This competition is for teams and individuals. All workout weights are based off a percentage of your weight so if you’re lighter you use lighter weights.  Weigh in normally takes place the night before the competition and all the weights used are calculated off your weigh in weight.  This competition will be held on Saturday October 10th from 8 am to 5 pm.  Individual entrance fee is $75 and teams are $150.  For more information click HERE.

These are just a few of the local competitions happening this fall.  If you know about a competition that you think might be fun, post the information in the comments section.  We will continue to update you via the blog as well.  

Sunday 150920


Post reps to comments or BTWB

Hash is so simple and so tasty!

Hash is so simple and so tasty!



  • 3 cups sweet potatoes, peeled and cubed
  • 1 Tbsp olive oil
  • 1 yellow onion, chopped
  • 1 clove garlic, minced
  • 1 lb 99% fat-free ground turkey
  • 1 zucchini, diced
  • 1 red bell pepper, chopped
  • 1 tsp. ground cumin
  • 1 tsp. smoked paprika
  • 1/2 tsp. chili powder
  • 1/2 tsp. sea salt
  • 1 tsp. fresh parsley, finely chopped


  1. Bring a large pot of water to a boil and cut sweet potato into small cubes. Once water is boiling, add sweet potatoes and cook for about 5 minutes, until softened. Drain sweet potatoes in a colander and set aside.
  2. Drizzle olive oil in a large nonstick skillet and saute onion and garlic until fragrant, about 3 minutes. Add ground turkey and cook until crumbled and brown; do not drain any excess liquid.
  3. Next add sweet potatoes, zucchini, bell pepper, cumin, smoked paprika, chili powder and sea salt, mixing well, and cook until potatoes are slightly caramelized and crispy, about 5 minutes.
  4. Top with fresh parsley, serve and enjoy!

Nutritional Information
Serving Size: 1 cup • Calories: 264 • Fat: 4.8 g • Carbs: 25.9 g • Fiber: 4.5 g • Protein: 30.8 g

– See more at:

-Yoga @ 11am with Kacey then mimosa’s at Jake’s!! There is no reason not to go!

Saturday 150919

For time:
150 Wallball shots, 20#(14#) to a 10′ target

Post times to comments and BTWB

A wedding rowing WOD for Kelly on the morning of her big day.

A wedding rowing WOD for Kelly on the morning of her big day.


*Congrats to the 7 Verve teams that got registered for the Turkey Challenge, as well as the several additional athletes that got signed up for the individual competition!!

Now, let us know your names. If you are registered to compete put your name or your team name (and teammate’s names) in the comments section.

* We will be hosting the Lift Up Luke workout all day on Saturday September 26th. Stay tuned for more information about this workout in this week’s posts.

*October 3rd-4th is the Front Range CrossFit’s first annual Do More Charity Challenge. Verve has two 6 person teams signed up. So get ready to do some cheering.

*The next, and final, Team Series workouts will be announced the week of October 6th.

*Verve is in the talks for a ladies only WOD & Wine event in October. So ladies start making a list of girlfriends you think might want to try out a CrossFit workout and then do some drinking.


Friday 150918

For time:
5 Rope climbs
25 Ab-mat sit-ups
25 Box jumps, 24″(20″)
400m run
4 Rope climbs
20 Ab-mat sit-ups
20 Box jumps, 24″(20″)
400m run
3 Rope climbs
15 Ab-mat sit-ups
15 Box jumps
400m run
2 Rope climbs
10 Ab-mat sit-ups
10 Box jumps, 24″(20″)
400m run
1 Rope climb
5 Ab-mat sit-ups
5 Box jumps, 24″(20″)
400m run

Post time to comments or BTWB

Joe said "I don't need to watch the Broncos game, I need to PR my overhead squat!" and he did!

Joe said “I don’t need to watch the Broncos game, I need to PR my overhead squat!” and he did!


As coaches, we have athletes come up to us periodically in fits of frustration stating “I don’t know what’s going on? I am following the programming, doing the strength class and I am not getting an stronger?”.  Generally, we will ask you a couple of questions:
#1 – How is your diet?  Are you eating enough? What are you eating?
#2 – How often are you training?  What does your week look like?

Regarding the second question, we are going to reference an article we have referenced before, but it encompasses overtraining issues that you may be suffering from.  There is a short Q&A at the end of the article, PLEASE TAKE IT and take proactive steps to change your training if you score poorly on it.

In an article by Andrew Read, in Breaking Muscle, titled “Overtraining Can Kill You“, the author discusses 3 stages of over training. He first states:

“Overtraining, in its early forms is often unrecognizable as a medical condition as no symptoms may appear. The only signs may be slight decreases in performance, injuries that never seem to heal, or a cold that simply won’t go away. It’s the accumulation of all the stress of work and training that contribute to these factors.”

The body goes through 3 stages of stress adaptation:

Stage 1– Diagnosing the early stages of overtraining can be difficult. Things may appear as slight back pain in a cyclist, a touch of ankle or foot problems in a runner, or as shoulder pain in a lifter. Usually during this time blood tests will still come back showing normal ranges, which can lead to further frustration as injuries continue or performances start to decline further. Interestingly, in this first stage of overtraining big gains in performance can be made afterwards if used correctly. Commonly called overreaching it is not uncommon for athletes to deliberately be pushed into the red zone so that after an appropriate recovery period they have adapted better and return faster and stronger. The problem here lies in the excitement of heightened performance. The athlete and coach usually end up continuing down this road, pushing more and more until, like Icarus, they burn out and come crashing back to earth. Symptoms of this first stage include: 

  • Increased vulnerability to back, knee, ankle, and foot injuries.
  • Abnormal hormonal output. Including changes to menstrual cycle in women.
  • Reduced sexual desire.
  • Mental stress, depression, and anxiety.

The important thing to do here is to recognize the early stages of overtraining and appropriately manage other factors such as diet, sleep, and lifestyle so that the work part of the equation is balanced. This may mean reducing your training volume and intensity in the short term.

Stage 2– This stage is most often seen by athletes who perform high volumes of anaerobic or strength work, particularly those who have high lifestyle stress. Strangely, a feeling of increased energy will be felt as the adrenal system kicks into high gear to cope with the extra demands. This will be shown in a restless, over-excited state – a feeling of not needing any sleep and of being able to go and go and go. The resulting high cortisol levels can lead to increased insulin, which reduces fat burning and increases fat storage. Maximal training intensities increase the insulin response significantly. This leads to a desire for more carbohydrate (also needed to refuel the work done at the higher intensities). The body’s growing intolerance of these, due to the heightened insulin response, however, will lead to the carbs being stored as fat, not as potential energy – further heightening the problem. While it may seem like this is an unwinnable position to be in, at this stage the entire downward spiral can still be reversed through changing diet and training and recovery strategies.

Stage 3- Chronic overtraining can lead to serious brain, muscle, and metabolic imbalances. These parallel chronic adrenal dysfunction and aerobic deficiency. Eventually the body becomes exhausted and many hormones are significantly reduced. The most notable side effect of stage three is severe exhaustion. Performance at this stage is likely at an all time low and many athletes retire at this point. Athletes in this third stage are seriously unwell, with high risk of developing chronic diseases of the heart, blood vessels, and other areas.

Reaching stage 3 constitutes a serious medical problem, one that takes much, much longer than a few rest days to recover from. If we listen to our body earlier on in our training and take the appropriate rest we can stay away from stage 3. The problem, however, may be that we don’t know when our body is talking to us and what signs we should be “listening” for. There are list of 10 physical markers that we as athletes can track on a daily basis. Paying attention to these markers can help dictate whether or not today is a good day to train or maybe it’s best if I stay away from the gym.  These markers should be trended, at minimum over 3 weeks to create a foundation for comparison:

1) Resting heart rate. Check it first thing in the morning when you wake up while still lying in bed. Note any change +/- 5%.
2) Weight. Check first thing in the morning, before using the restroom. Note any change +/- 2%.
3) Urine shade. There are 3 ways to describe it, Pale Clear Yellow/ Yellow/ Dark.
4) Hours of sleep. I know it’s hard but the goal every night is 8+.
5) Sleep quality. There are 3 ways to describe it, Deep Sleep/ Occasional Tossing & Turning/ Restless.
6) Appetite. There are 3 ways to describe it, Very Hungry/ Hungry/ Not Hungry.
7) Mood. There are 3 ways to describe it, Very Good/ Normal/ Bad.
8) Soreness. There are 3 ways to describe it, Not Sore/ Sore/ Very Sore.
9) Immune system status. Make note of any issues, cough, runny nose, etc.
10) Previous day’s performance. There are 3 ways to describe it, PR Day/ Normal Training Day/ Bad Training Day.

Noting a bad score in one of these markers is not bad, so you slept crappy. . . it’s the culmination of multiple negative markers that should make us take pause. If 2 or fewer markers are negative, keep training, you are good to go. If you have 3-4 negative markers, think about taking a rest day, proceed with caution. If you have 5 or more negative markers, you should rest until you feel recovered, this may include completely stopping your training program for a period of time. This is why it’s important to listen to our body early, not push through these negative signs. The more we push through, the longer the recovery may become. Remember, REST is a part of your training. Ignoring rest days, never deloading our bodies, does not build the gains we seek. Our bodies need to adapt to the stresses we put on it, these adaptations happen during rest.