Thursday 150115

As many rounds as possibe in 12 minutes of:
10 Handstand push-ups
10 Chest to bar pull-ups
50 Double unders

Post rounds to comments and BTWB

Connor adding some weight to his pull-ups.

Connor adding some weight to his pull-ups.


Olympic lifting shoes: Wear or Wear Not? When or When Not? By Courtney Shepherd

We recently kicked off our 5 week challenge with some benchmark workouts. One of which was the CrossFit Total, finding a 1RM shoulder press, back squat, and deadlift. It was during the deadlift portion I noticed a few athletes wearing their Olympic lifting shoes. I made recommendations for them to change into more flat shoes. Each of these athletes gave me a look of “Really? Why?”. I would like to take this opportunity to tell you why wearing Olympic lifting shoes for something other than Olympic lifting is not ideal.

Olympic lifting shoes were created for the specific sport of Olympic lifting. Here is why:

1) Spreading the floor- Olympic lifting shoes possess straps, which allow us to push out against the side of the shoe with our foot, increasing hip activation. More hip activation will equate to a stronger pull or squat.

2) More stability- Olympic lifting shoes have a wooden sole with rubber on the bottom to prevent sliding. This means our feet will consistently be on a stable surface, unlike Chuck’s, which have a compressible sole. More stability means we will have a consistent platform from which to push.

3) Heel- Olympic lifting shoes typically have at minimum a .5” to a 1” heel. This heel allows the lifter to squat into a deeper position due to the increased range of motion for the ankle joint. The raised heel also allows the lifter’s chest to stay upright, even in the bottom of a deep squat with the bar held overhead or in the front rack (snatch and clean & jerk). *As a side note about the heel, this does not permit us to slack on our mobility of the ankle and hip, just because the shoe can help mask the issue. We should be able to squat without artificial support.

If we are in fact doing Olympic lifting or movements associated with Olympic lifting, i.e. front squat and overhead squat, then yes let’s strap on our Oly shoes. But what about those other barbell movements, our Power lifting moves? Should we continue to wear our Oly shoes? Because these shoes were designed for a specific sport the same benefits to wearing them do not exist when doing Power lifts (back squat, deadlift, sumo deadlift). Power lifting is a completely different sport. The same ankle mobility required in Olympic lifting is not required in Power lifting and the extra height on the shoe can actually be problematic during our deadlifts and back squat. Oly shoes create more distance to be covered in the lift as well as push us forward when we really need to stay back in our heels/ posterior chain. So basically we have taken the biggest muscle group we need to lift the heaviest weight we can from the ground, out of the picture. Also Oly shoes were designed for a narrower stance squat, so they may feel awkward when doing a wide stance back squat or sumo deadlift. For Power lifting a more flat, stable shoe is recommended.

Here is a common question I get, “what do I do when my workout has both Olympic lifting and Power lifting in it?” I would like to stress that from this point on I am merely giving my own two cents on the subject. When I am working with a barbell and there are a variety of lifts involved, I wear flat shoes. I don’t like having that extra lift when I’m pressing, deadlifting, back squatting, or quite literally anything other than Olympic lifts. I find I am able to transition well between Olympic lifts and Power lifts in flat shoes. I have seen some athletes switch out of their Oly shoes when the Oly lifts are done and put their flat shoes on for the rest of the workout. I have also seen Oly shoes worn for the entire hour. The choice comes down to what you are comfortable with. However, here is my final thought: When the WOD is the “Olympic Total”- Olympic lifting shoes. If the WOD is the “CrossFit Total”- flat shoes.

 *Swim WOD Saturday at Glenarm Rec Center, sign up on MBO.

*Urban Acrobatics Sunday. Harness your inner ninja, sign up on MBO to reserve your spot for $5.

*Want to understand more about the CrossFit Open and what to expect from Verve during the 5 weeks of the Open?? Meeting Tuesday the 20th at 8:15pm. 

Wednesday 150114

5 Rounds for time:
9 Deadlift
6 Hang power snatch
3 Overhead squat
*Weight for all 3 movements is the same, 65% of 1RM snatch

Post rounds to comments and BTWB

Brothers don't shake hands. Brothers do Arnold Press together. Guy and Patrick are some dedicated Hotdogs and Cupcakers.

Brothers don’t shake hands. Brothers do Arnold Press together. Guy and Patrick are some dedicated Hotdogs and Cupcakers.


It’s getting to be that time of year again, CrossFit Games  Open time!!! All info presented by Courtney Shepherd

That’s right folks, we are only a few weeks away from the start of the 2015 CrossFit Games season. Some of you already know, you’ve been counting down the days since last season, and some of you are new to this whole thing. I want to give you all a run down of how this will play out this year, very specifically the CrossFit Verve Team. Registration for the Open starts tomorrow, January 15th. Anyone and everyone can sign up to participate, even if you are new to CrossFit. Participation in the Open can act as a yearly benchmark to track progress, plus it tends to be a bit of fun. The cost to register is minimal, in past years it has been $10. When you do register, be sure to pick CrossFit Verve as both your affiliate and team.

The Open workouts will be posted on Thursday evening at 6pm starting February 26th. There will be a new workout every week for 5 weeks. We (CrossFit Verve) will be hosting the Open WOD on Friday as the daily workout. If you are registered for the Open, then that will be your opportunity to complete the workout. If you are not registered for the Open, then that will be your time to do a workout. The Games will be introducing a new scaled division for the Open competition. This division will have lighter weights and less technical movements. Depending on which division you sign up for will depend on how you perform the workout. Again, if you are not registered for the Open, you will do the workout in a manner that best suits your needs, just like any other day.

In the past we have made the Open Gym time on Saturday afternoon be a time for those who missed Friday to make up the workouts. We will change that this year, as it made Open Gym time a difficult time for those simply wanting to do their own workouts. Instead, from 1:30pm – 2:30pm on Saturdays, we will host 2 heats to make up the workout. If you intend to make up the workout you must be at Verve before 1:30, please do not show up at 2pm and tell us you would like to go in the 2nd heat. EVERYONE has to be ready to go at 1:30pm and we will pick heats then. If you show up after 1:30pm, we will not let you participate in the event. We will also be available to you on Monday during open gym from 1:30pm-3pm for last minute make-ups or repeats. That is it. If absolutely none of those times work for you to get the workout done please email me only,, so I can make a plan for you.

If you sign up for the Open, this tells us that at some point in time you will need someone to judge your workout. Well then you should be prepared to return the favor. We ask that if you sign up for the Open you also sign up to take the online judge’s course. Yes, it can take a bit of time, however the cost is $10 the first time around and free every year after, and it gives you the best understanding of how you will be judged during the Open and how to judge others. The judging process is a crucial part of the Open. You have from now until February 26th to complete it, that’s a lot of time to take a test.

As far as the CrossFit Verve team goes, with the changes in the regions this year only the top 15 teams will move on to Regionals. As a result we will only focus on making 1 team to take a crack at one of those 15 spots. Eric and myself will choose the 6 members of the team and the 2 alternates (4 men total and 4 women total). We will choose based off two things:

1) Placement based on 10 total workouts. *We will post an additional workout per week along with the Open workouts. As it gets closer we will let you know what day it will be posted and when to have it completed by. Between the 5 Open workouts and our 5 workouts we will rank those who participated.

2) Along with the ranking we will also be picking the team based off the ability to meet specified requirements. We have created a list based off previous years Regionals, a list of weights and movements that have a high probability to show up. To be on the Regional team you need to be able to perform these lifts/ movements. Here is the list:

Gymnastics (must be consistent in unbroken sets)
HSPU 15(10) *male(female)
Strict HSPU 10(5)
Muscle-up 5(3)
Chest to bar pull-up 12(8)
Pistols 25(25)
Rope climbs 5(5)
Handstand walk 10′(10′)
Toes to bar 15(10)

Weights (must be consistent in in unbroken sets of 5-10 reps)
Deadlift 275#(185#)
Snatch *squat and power 135#(95#)
Clean *squat and power 225#(135#)
Shoulder to overhead 160#(105#)
Thruster 135#(95#)
Overhead squat 185#(115#)

Between the placement from the Open, as well as the athlete’s ability to meet the above requirements, Eric and I will pick the team following the Open. Meaning that a first place finish in the 10 WODs will not guarantee a spot on the team if you cannot also meet the additional requirements. 

This is a lot of information, especially if this is the first time experiencing the Open. Which is why I will be hosting a meeting at Verve to explain the Open process a little further, as well as answer any questions/ concerns anyone may have. From how those Friday classes will be run, to how to judge or be judged, what to do on Saturdays, what to do with a score, should I do the RX division or scaled, what does each division mean, etc. This meeting will be at Verve on Tuesday the 20th at 8:15pm.

I know I’m making this sound all business, and to a degree when the Open starts it will be a lot of business, but it is also a lot of fun. The business part comes from making sure we uphold the ideals, the standards, and the spirit of the CrossFit Games. But we also remember that part of the spirit of the Games is simply pushing ourselves as hard as we can and cheering each other on in the process. So suit up ladies and gentlemen, it’s game time.

*The Open is not just about being on the team, it’s about pushing yourself and seeing the results of your hard work. If you want to participate in some Open specific prep, the Competitor’s Course starts this week, the first WOD is Wednesday night at 7pm. If you want to get signed up please email, the cost is $99. The drop dead date to register is Wednesday the 14th at 5pm. 

**Verve athletes, if you want ATP Mechainx Pre ($65) and Post ($55) WOD supplements, we will do a pre-order for them. Please e mail Danni,, by Tuesday the 20th at 9am. 

Tuesday 150113

Weighted pull-ups

Then, as many rounds in 10 minutes of:
5 Pull ups
10 Push ups
15 Air squats
Post weight to BTWB

Nothing like a little rowing workout to start the week off right!

Nothing like a little rowing workout to start the week off right!

With the new year here I’m sure you’ve been hearing a lot about some new programs and offerings we will be bringing to Verve.

First a few changes.  The mobility hour on Sundays has been cancelled.  We will look at the need for this again in the future and decide if it’s something we want to bring back.  We will be offering a yoga class in the near future.  The curriculum is being talked about and put together and hopefully we will be able to provide additional details in the near future.  Time and day are still being discussed but most likely we are aiming for Sunday at a time to be determined.  

We have a new Comp Crew starting this week as well.  The program runs from January 12th – February 22nd, the week before the 2015 OPEN begins.  The program will be designed to help you prepare for the Open by surrounding you with other competitive athletes looking to get a jump on the Open season.

One of the new initiatives we will bring to you is a Self Defense course.  The course is being taught by one of our members, Kent Seidel.  Kent is a 5th degree black belt with Tracy’s Kenpo Jiu-Jitsu.  Here is quick note about what the course will be, written by Kent:

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.”

The course is four 1 hour sessions, each on Sunday from noon to 1 pm.  The dates are; February 22nd, March 8th, March 15th, and March 22nd.  There is no cost for the course as Kent is volunteering his time and expertise.  Please be sure to attend ALL sessions.  Space is limited so please sign up as soon as you can.  You’ll see a sign up sheet at the front of the gym.  There are also flyers around the gym that provide additional details about the course.

Again, The Competitor’s Course starts this week, the first WOD is Wednesday night at 7pm. If you want to get signed up please email, the cost is $99. The drop dead date to register is Wednesday the 14th at 5pm. It’s all Open prep for the next 6 weeks!!!

Verve will only be hosting a 7am WOD on Saturday and Sunday. Get signed up for the swim WOD on Saturday at Glenarm Rec Center. Plus we are heading back to Urban Acrobatics on Sunday. Learn to be an American Ninja Warrior and practice parkour for only $5. Sign up on MBO and reserve your spot now!!!

Monday 150112

3 Rounds for time:
35 Push press
50 Calorie row
25 GHD sit-ups

Post time to BTW.

Learning great habits from the start!

Learning great habits from the start!


We’ve all seen the late night infomercials selling “six pack abs”, “chiseled arms”, a “sculpted core”, or my personal favorite, the “7 minute home workout done three times a week that promises the body of a fitness model in just 21 days or your money back, guaranteed”. 

Yes, these are real things. Check them out:

With the immense success of CrossFit around the world, I feel like it’s only a matter of time before we see an infomercial selling “Matt Chan Abs” or “Rich Froning Pecs”. Just kidding. 

Yet as ridiculous as this stuff may seem, most of these companies are immensely successful (from a financial sense, anyways). 

As a coach who spends the majority of his time on the front lines of all things health and fitness, this sickens me.

So while those companies are out selling the “get fit quick solution” to the uneducated masses and making millions… I’ll be sharing the truth with those who are ready to change, and in the process I’ll be be improving the lives of millions.

There is no quick fix.

There is no magic pill.

It takes the right plan, hard work, consistency and a long-term approach.

If you already know this, then good job.

It’s now your responsibility to send this to someone who doesn’t.

 – Colby


Sunday 150111

For time:
5 Rope climbs
Sumo deadlift high pull
Box jump
5 Rope climbs

Post time to comments or BTW

Paleo BBQ for the game!!!

Paleo BBQ for the game!!!


So good, we had to re-post!

Wooo doggy!!  We found a way to have your next ho down with some root’n toot’n good BBQ!  This recipe gives you that tangy taste without that added sugar.  You can use this BBQ sauce with pork or beef ribs, so go out and wrangle you up a tasty protein and have a grand ole time.  Yeee haaawww!!

The protein of your choice, I used beef short ribs from Costco, 1oz per 1P
12oz can of tomato paste  -6C
2cups of beef broth  -freebie
4 cloves of garlic chopped  -zilch
2Tbls of cumin
1Tbls of chili powder
1 1/3Cups of finely chopped onions  -2C
3Tbls of dijon mustard  -nada
2Tbls of apple cider vinegar  -nope

Place all of the above ingredients in a croc pot and let it cook on low for 8 hours.  That is it folks! Set it and forget it. Go to Verve and get your WOD on, then come back home to the good stuff.  The BBQ sauce will be 1C per cup.   


Saturday 150110

As many rounds as possible in 20 minutes of:
200 Double unders
100 Air squats
80 Burpees
60 Wallballs
40 Toes to bar
20 Strict handstand push-ups
10 Muscle-ups

Post score to BTW.



Gym Updates

The Teton Waters meat truck will be outside Verve TODAY from 12pm-2pm. Bring your cash or credit card and get some grass fed beef!!
We are 3 days into our “Change your habits, change your life” Challenge. We will make sure everyone is fully buddied up before Monday if you are still without. 
If you are interested in the next installment of Verve’s Competitor Crew, the final Q&A session will be tomorrow at 12pm with Anna. This time around we are purely focused on prepping for the 2015 CrossFit Games Open. 
Sunday’s mobility boom sessions will be taking a hiatus. You will not see them on the schedule starting this week. 
Nest weekend Verve is hosting a Level 1 seminar. Get up early and get your WOD on at 7am or you can:
1) Hit up the swim WOD Saturday @ 9:30am and 10:30am at the Glenarm Rec Center.
2) Sign up for an indoor adventure Sunday @ Urban Acrobatics. Learn some ninja skills from 12pm-1:30pm for only $5. Sign up on MBO to reserve a spot, space is limited.

Friday 150109

Back squat


Post loads to comments or BTW



Mobility Series – SHOULDERS

This week we dive into mobilizing the shoulders with a roller and some other tools you find around the gym.

#1 – Lateral Banded distraction – YES, we did banded distraction last week, but this was too good not to include in this shoulder series.  The key mobilizations are at 1:17, 3:35, and 5:25, but his dialogue throughout is very helpful.  I speak from experience that these are GREAT techniques, but keep the motion small in the beginning.

#2 – First Rib Mobilization - As coaches, we hear that sometimes athletes have numbness and tingling in their hands and forearms.  This can mean many things, but one possibility is your first rib is slightly askew.  If the first rib is askew, it can also lead to decreased overhead shoulder mobility.  This is a great mobilization technique that you can do sitting at your desk or anywhere as often as you would like.

#3 – Kettlebell Shoulder Capsule Mobilization – This is a great mobilization for all of you desk warriors that sit at a computer ALL DAY.



-COMP CREW / CF Games Open Prep program MEETING TONIGHT @ 7PM!  Find out all of the answers to your burning questions.

- Free COMMUNITY WOD tomorrow @ 8am.  Open to anyone who wants to check out CrossFit and Verve.  Bring a friend or family member and show them what you are constantly talking about!

- We will be going to Urban Acrobatics on Sunday, January 18th at noon for some fun Parkour / America Ninja Warrior antics!  You can sign up in MindBody.

Thursday 150108

2 Rounds of:
As many rounds as possible in 5 minutes of:
8 Power clean, 55-60% of 1RM power clean
16 Kettlebell swings
Rest 3 minutes

Post rounds to comments and BTWB

Just getting a little mobility action in before the WOD. Is more mobility one of your goals for the year? It's a good one to have.

Just getting a little mobility action in before the WOD. Is more mobility one of your goals for the year? It’s a good one to have.


The “Change your habits, change your life” Challenge run down, By Courtney Shepherd

After sitting with many of you through two meetings about how to approach this challenge, I felt like the information discussed would be worth sharing with everyone. Cause things I say are kind of important like that. We are super excited about the number of Verve athletes that have signed up for this challenge, however, I get the feeling there may be some of you out there that may have set some goals for yourself independent of the challenge. It’s a new year, it’s a natural time for us to approach making changes in our lives, the question becomes, how do I approach those changes? Specifically how do I do this in a way that sets me up for success and sustainability?

A habit is a behavior or action done without thought. I have a horrible habit, when I wake up first thing in the morning, the first thing I do is check my email. Because apparently I believe people attempt to conduct important business with me while I sleep. This morning, when I woke up, I looked at my phone and made the conscious decision to not look at it. I just got up and started my morning. Breaking a habit takes thought, it takes effort and work, until the new habit is formed. We want to spend the next 5 weeks breaking or creating habits based on goals we want to achieve. Here is my example: for the next 5 weeks my goal is to lose weight. Losing weight is not a habit. I will not wake up tomorrow and make the conscious decision to lose weight and have it be so. What I need to do is examine the habits I currently have that are enabling weight gain or preventing weight loss. I eat out 3 meals/ day, 5 days/ week. I drink 5 Cokes/ day. I only go to the gym 1-2 times/ week. Within each of these is the opportunity to change a habit, I can decide to go to the grocery store, buy whole foods, cook and prep meals so I only eat out 1 meal/ day, 5 days/ week. I can start by drinking only 4 Cokes/ day this week, perhaps next week I drop it down to 3 Cokes/ day. I will go to the gym consistently 3 times/ week. While I’m still eating out and drinking Coke, I’ve begun the process of change. These changes will lead me towards weight loss as well as habits that I want to keep beyond 5 weeks.

Let’s talk about goals for a minute. When we write down goals it is important to have 3 things in mind:

  1. The goal needs to be specific and concise. Goal: “I want to go to the gym more”. What is more? When is more? Instead: “I will go to the gym 4 times/ week, I will go Monday, Wednesday, Friday, and 1 day of the weekend”. The more specific the verbiage the easier it is to follow, it leaves nothing open to interpretation.
  2. Goals need to be expressed in a positive tense. Goal: “I don’t want to eat crappy food for 5 weeks”. The words “don’t” and “crappy” are negative. Instead: “I want to cook and eat whole foods for 5 weeks”. You are expressing what you want to do, what you want to do sounds way better than what you don’t want to do.
  3. Goals need to be realistic and achievable (time frame). Goal: “After 5 weeks I want to have taken 1 minute off my Fran time”. Fran is a fast paced/ high intensity workout, if you did Fran yesterday in 5 minutes, try to remember how hard you worked and how you felt after. It is not realistic to believe you can take 1 minute off your time in 5 weeks, the ability for adaptation in your body to make that possible does not exist. It is realistic to want to take :05-:10 off your Fran time.

I want to dive into the idea of “Realistic vs. Non-realistic” goals but before I do, I want to remind everyone about the 10 General Physical Skills/ Adaptations:

  • Cardio/ respiratory endurance, stamina, flexibility, strength.
  • Power, speed.
  • Coordination, balance, accuracy, agility.

I have them written this way for a reason. The first 4 are considered organic adaptations. Meaning you can see an obvious change with improvement in one of these, bigger muscles with more strength, longer tendons with greater flexibility, etc. To improve on these one needs to train. The last 4 are considered neurologic adaptations. Meaning we build neurologic pathways in our body as we improve but it is not visible, there is nothing outward that shows I have better balance then the person sitting next to me. To improve on these one needs to simply practice. Power and speed are adaptations that require both training and practice. This is important because if I were to lock you in a room for 24 hours and tell you upon my return I need you to have a 500# deadlift and a :20 freestanding handstand hold, which one do you think you could realistically achieve in 24 hours? The answer is the handstand hold, because it requires practice. Getting a 500# deadlift requires training. . . a lot of training. These are things we need to keep in mind when we set goals over certain time frames.

I broke down goals most of us would have into 4 categories, in each category I want to give examples of realistic vs non-realistic:

  1. Nutrition/ weight loss- It is not realistic to lose 20 lbs in 5 weeks. I mean it could be, but my guess is it would happen using techniques that are not sustainable beyond the 5 weeks. Remember we are trying to create habits for life. Rather than making a goal about a number on a scale, make a goal to change the habits that effect the number on the scale.
  2. Performance- I hit on this earlier about the Fran time. I will first say if you have performance goals and you are not dialed in with your nutrition, you need to change your goals. You cannot out perform a bad diet.
  3. Weightlifting- You want to improve on your lifts, does this mean you want to lift more or you want to be more technically sound with them? I’ll help you out those are not mutually exclusive. Being more technically sound transfers to lifting more. First, goals should be to get to Verve every Tuesday and Friday. Why? I’m letting the cat out of the bag with high hopes right now. . . every Tuesday and Friday we will be doing heavy lifting. Make these days a consistent part of your routine. More practice=better technique=lifting more weight.
  4. Gymnastics- This is an area that for some of us, can produce the most change in 5 weeks. However, let’s get realistic. You have made a goal to get 1 muscle-up in the next 5 weeks. Do you have unassisted strict pull-ups and unassisted strict rings dips? If the answer is no to one or both of these, you need to change your goal. Too often we put the cart before the horse. If the answer was yes, then you need to practice the muscle-up. Come to open gym, set a clock for 10 minutes and for those 10 minutes work on muscle-up technique. That does not mean jump on the high rings, try a muscle-up, fail, and shake it off cause you have 9 minutes and 30 seconds left to keep working on it. Practicing failing will not spontaneously turn into success.

At the end of the day, none of this will require we spend 2 hours a day in the gym, lifting weights, and doing 3 workouts. Spending 10 minutes, a few days/ week in open gym working on a weakness can go a long way. If you are unsure how to do this, where to start, or even what to do for 10 minutes to work a weakness, ask me. Sometimes it’s the simplest things that can help us get the biggest results. I’m happy to help you explore ideas. 

Now is the perfect time to implement change. The kind of change that will become our next good habit to carry through a lifetime. Change your habits, change your life. 



Wednesday 150107

For time:
21-15-9 reps of
Thruster, 95#(65#)

Post times to comments and BTWB

Stan and Guy getting their bench on during Hotdogs & Cupcakes.

Stan and Guy getting their bench on during Hotdogs & Cupcakes.


Competitor Crew Part 3: Return of the CrossFit Jedi 

Before anyone jumps all over me, I know Return of the Jedi is not really part 3 in the Star Wars series. I am fully aware that it is Star Wars Episode VI: Return of the Jedi. However it was the third film released in the Star Wars franchise in 1983. Don’t even try to out nerd me here. Now on to more pressing matters. . . the third installment of CrossFit Verve’s Competitor Crew, which for this most recent go round will also be known as the CrossFit Games Open Prep Crew. Because that is the plan for this 6 week closed program that will be starting the week of January 12th, to focus and get game ready for the 2015 CrossFit Games Open. 

What is this program? It is a closed program that will have specialized programming provided twice per week with 2 additional homework pieces, again, all of which designed to prepare you for the Open. What is this program not? It is not one on one/ personalized programming. It is not a feedback driven program. It is simply putting you in an environment surrounded by competitive people and working through tips/ techniques/ WODS to help gain insight and practice for what will come out of the Games Hopper starting February 26th. 

A closed program means it is only available to those who sign up in advance. The cost to register for this 6 week program is $99. The program will run from January 12th- February 22nd, ending the week before the Open starts. Here is what the program will include:

  • Open prep programmed classes held twice per week. Wednesdays @ 7pm and Fridays @ 6pm.
  • During these classes tips for efficiency, tricks of the competitive trade, etc. will be addressed and practiced.
  • 1 piece of stamina homework per week.
  • 1 piece of midline accessory homework per week.

This information will not be sent out via an athlete spreadsheet like previous comp crews. The reason being we want you to be in class. In class is where we will be addressing how to approach the Open WODs, how to be the most efficient, to create a game plan, when to pace oneself or when to push yourself to the max. Information that cannot be gained by doing the work on your own. Who is this for? The competitive athlete who wants to get ready for the Open. That’s it. There is no time doing CrossFit requirement, however, this will not be the time to teach movements. There needs to be a comfort/ familiarity with all CrossFit movements and gymnastics. This is also not a strength program. While some heavy lifting will be involved, again, it will be during WODs written in similar fashion to those seen in previous Opens. 

We realize this is coming up quick, which is why we will have two opportunities for you to speak with Anna and myself (Courtney). You can ask any questions you may have, address any concerns, and Anna and I will clarify our expectations of you during the program. These Q&A sessions will be:

Friday January 9th @ 7pm w/ Courtney

Sunday January 11th @ 12pm w/ Anna

If you absolutely cannot make one of these meetings and have questions please email me, Anna and I will once again be doing the programming and communication for this crew. The Open is a fun time for us, we hope to make it fun for you too. . . and by fun we mean hard work, lots of sweat, and possibly a little discomfort. Seriously though, still a bunch of fun. 

*Don’t forget the Body Fat Truck will be out front of Verve all day today. Bring your suit and towel!!

*The “Change your habits, change your life” Challenge starts today!! The final “Change your habits, change your life” meeting will be tonight at 8pm if you were unable to attend Monday’s meeting.

*Teton Waters Meat Truck will be here Saturday January 10th at 12pm selling 100% grass fed beef by the pound.

Tuesday 150106

Shoulder press
Then, every minute on the minute for 7 minutes:
5 Strict ring dips
5 Toes to bar

Post weights to BTWB

That right there is a PR look!!

That right there is a PR look!!

We are just about ready to start our Change Your Habits, Change Your Lift Challenge.  We all have partners that are relying on us to keep on track and for us to keep them on track.  Let’s talk about motivation for a second.  What motivates us to want to do better?  Is it external rewards or intrinsic motivation, meaning that inside us is a drive to want to be better?  We all have long term goals but sometimes thinking more present tense allows us to stay on track better.  After a workout we have that satisfactory feeling of, we just kicked ass or got our ass kicked and I can’t wait to do it again.  

So how do we stay in the moment and make sure that we are following through on changing our habits for the better?  Here’s a great article that lays out ways to help us stay motivated.  The full article, Why the Answer to Motivation is You, by Michael Mantell, is HERE, and below are the highlights, but I recommend click through and ready the entire article.

Strategies to create sustainable motivation.

Self-Efficacy:  Believing that you can do something makes all the difference.  If we have such lofty goals and expectations that we think they are out of reach, how likely are we to really make an effort to achieve them?  You have to believe you can pick up that weight or are able to perform a workout the way you would like to.  If we have doubt before we even start, we are setting ourselves us for failure.

Fundamentally Independent Thinking (FIT)/Rational Thinking: Along the same line as the above ,what we think is typically a step in that direction.  Henry Ford said it best, “Whether you think you can or you think you can’t, you’re right.”

S.M.A.R.T.E.R Goal setting: Specific, Measurable, Attainable, Realistic, Timely, developed Enthusiastically, and attached to Rewards.  Instead of a goal being, i’m going to work out today, make it more specific.  I’m going to go to the 7:30 am class and when it’s done I’m going to do 50 ab mat sit ups and spend 5 minutes with a foam roller.  Now you have a plan or what you’re going to do and the satisfaction of completing it is the reward.