Seven rounds for time:
10 Chest-to-bar pull-ups
10 Ring dips
Post time to comments.
Emmalee, saving energy with efficient movements.
Monday 120507
Sunday 120506
Four rounds, each for time:
Row 500m
Rest 3:00 minutes.
Post times to comments
Team Verve working together
Sunday SouthWest Regionals schedule:
WOD 5
Team Verve Women @ 8am
Emmalee and Cherie @ 8:49am
Team Verve Men @ 9:50am
Matt @ 10:39
WOD 6
Team Verve @ 12:17pm
Emmalee and Cherie @ 1:02pm
Matt @ 2:47pm
Beyond Relentless
“I have a secret: I won’t go gently into the good night.
I will fight. I will struggle. I will scratch and crawl my way to that PR. I will keep going when I think I can’t. I will succeed even when it seems failure is the only option. I will count me in when others count me out.
Who are you to think you can defeat me? Who are you to underestimate me? Have you ever lived in my head? Breathed my air? Felt my soul? No. And if you did, you would be smart enough to be scared. Very scared.
I am a word beyond relentless. A power beyond unstoppable. A force this world has not even really begun to understand.
Go ahead and underestimate me. I like it better that way. I will simply keep working until there is nothing between me and … victory.” – An essay from CrossFit Lisbeth, thank you.
Please come celebrate with us at Jake’s Denver (just up the street from CrossFit Verve at 3800 Walnut Street Denver, CO 80205) on Sunday evening at 630pm. We are thankful for each of you and hope you can join us!
Saturday 120505
Sixteen intervals of :40 seconds of work, followed by :20 seconds of rest alternating exercises:
Toes to bar
Power cleans, 115# (75#)
Post reps to comments.
Cherie "Hell yeah"
CrossFit Verve is a hoppin’ busy place. Not only are many of you getting your workout on this weekend in our normally scheduled classes, but at the SouthWest Regionals in our very own backyard! We are showing the best athletes and teams from the five state region how we do it everyday!
At the end of Day 1:
- Team Verve is in 8th place and hungry for more tomorrow.
- Emmalee is in 3rd, despite falling ill this week. She’s rallied and showing her grit.
- Cherie is in 5th, carrying momentum and setting PR after PR.
- Matt is in 4th, setting the new world record in Event 2.
2 more days ahead, with 4 more workouts to push the limit, only the top 3 teams and individual men and women get to advance to the World Games.
If you get the opportunity to come down and join us, please do! Directions and parking info here. We still have free passes available, just find us at the tents or RV or pool (yes, I said pool–we have to cool off somehow with a cold beverage!) If you can’t make it out, you can follow all the latest updates here. Also, please join us for a post-Regionals party at Jake’s Denver Sunday at 630pm. CrossFit Verve specials and all!
In addition, multiple Verve athletes are volunteering in numerous positions this weekend to help this huge event be successful. We are so proud of each and everyone of you. Thank you for giving of yourself and representing us to this vast community.
Saturday SouthWest Regionals schedule:
WOD 3
Team Verve @ 930am
Matt @ 1036am
Emmalee and Cherie @ 11:22am
WOD4
Team Verve @ 12:54pm
Matt @ 3:09pm
Emmalee and Cherie @ 4:54pm
Keep fighting!
Friday 120504
Back squat
1 – 10 – 1 – 20 – 1 – 30 reps for max load
Post loads to comments.
Bob gritting through FGB.
Well the CrossFit South West Regionals are upon us. As the region’s top athletes and top teams gather in Castle Rock to see who will get their ticket punched for California, I am still in awe about our community. A community that is proud to be what and who they are. A community that enjoys coming together to support each other every opportunity. A community of people who love to have fun, but also love to work hard.
Even though the majority of us will not be enduring the WODs this weekend, we all have an inkling how these athletes will feel, how they endure and finish. We have an idea of the amazing time and dedication it’s taken for them to get to this point. The prize in store for them is reserved for a select few. We know all will give it their best, some will give everything they have, and few will have the strength to push past everything. Past that point of exhaustion. Past the point of self doubt. Push past all of their thoughts to a point where it is just them and nothing else.
Will YOU be part of the few? Will YOU push all of the minutiae away to find the true meaning of a champion? YOU can do this, WE as a community are here for you.
Regionals Friday Heat times:
WOD 1
Verve team @ 10:40
Cherie & Emmalee @ 11:36
Matt @ 12:36
WOD 2
Verve Team @ 1:54
Cherie & Emmalee @ 3:14
Matt @ 4:24
South-West Regionals are going on Friday/Saturday/Sunday in Castle Rock at 500 Fairgrounds Dr. Castle Rock, CO 80104. More information regarding directions and parking here. Come on down and join us! Verve will have a tent/RV in the parking lot, but our big party tent will be down in the thick of everything. If you need to pick up your wristband, find us there. We’ll very likely have extras, so come see us before you buy one. Bring your campchairs to hang out between events, be prepared to enjoy the sun, competition and the CrossFit community from the entire SouthWest region!
Let’s get ready to rumble Verve!!!
An event like this in our very own backyard–don’t miss it!
A reminder, our Free Intro WOD is still on for Saturday at 9a.m. Sign up here. If you have been interested in CrossFit, or you have a friend you think they might like CrossFit bring them in!
Thursday 120503
“Roaming Diane”
21-15-9 reps for time of:
Deadlift, 225#(155#)
Handstand walk (meters)
Post time to comments.
Eric looking strong
Thank you Trina for this post,
The Mayonnaise Jar and Two Cups of CoffeeWhen things in your lives seem almost too much to handle, when 24 hours in a day are not enough, remember the mayonnaise jar and the 2 cups of coffee.A professor stood before his philosophy class and had some items in front of him. When the class began, he wordlessly picked up a very large and empty mayonnaise jar and proceeded to fill it with golf balls. He then asked the students if the jar was full. They agreed that it was.
The professor then picked up a box of pebbles and poured them into the jar. He shook the jar lightly. The pebbles rolled into the open areas between the golf balls. He then asked the students again if the jar was full. They agreed it was.
The professor next picked up a box of sand and poured it into the jar. Of course, the sand filled up everything else. He asked once more if the jar was full. The students responded with an unanimous “yes.”
The professor then produced two cups of coffee from under the table and poured the entire contents into the jar effectively filling the empty space between the sand. The students laughed.
“Now,” said the professor as the laughter subsided, “I want you to recognize that this jar represents your life. The golf balls are the important things, your family, your children, your health, your friends and your favorite passions and if everything else was lost and only they remained, your life would still be full.
The pebbles are the other things that matter like your job, your house and your car.
The sand is everything else, the small stuff. “If you put the sand into the jar first,” he continued, “there is no room for the pebbles or the golf balls. The same goes for life. If you spend all your time and energy on the small stuff you will never have room for the things that are important to you.
“Pay attention to the things that are critical to your happiness. Play with your children. Take time to take care of your health. Take your spouse out to dinner. Play another 18. There will always be time to clean the house and fix the disposal. Take care of the golf balls first, the things that really matter. Set your priorities. The rest is just sand.”
One of the students raised her hand and inquired what the coffee represented. The professor smiled. “I’m glad you asked.
It just goes to show you that no matter how full your life may seem, there’s always room for a couple of cups of coffee with a friend.”
- Author unknown
Get ready for some SouthWest Regional Games Action, need information? Check it out here.
Tickets: If you competed in the Open, you will have a weekend ticket reserved for you. They will be picked up tomorrow and you can get your hands on them at the Verve tent outside the event on Friday, you ticket will be reserved for you.
Planning on carpooling for the weekend? Post to comments to connect up with eachother. Save gas and meet a new friend!
The Verve after party will be Sunday at Jakes at 6:30pm! All are welcome. If you haven’t been before, it’s a time you don’t want to miss.
Wednesday 120502
For time:
Run 1600m
50 Push-press, 45#(35#)
Run 800m
35 Push-press, 75#(55#)
Run 400m
20 Push-press, 95#(65#)
Post time to comments.
Headbands... yes, Sass... YES!
Why Pose Running?
The dreaded heel strike. For those who may not know what I am talking about, the heel strike is what is referred to when you run heel-toe, heel-toe. Your body is upright, and your knees and spine take the brunt of the impact, whether you think you feel it or not. That’s why you are always asked to do those annoying POSE running drills. You know, the ones where we try to train you to run toe-heel, toe-heel. It’s only because we care. No, really. I don’t want you to end up with wonky knees or a bad back because you are too stubborn to run the right way, a way that takes much stress off your body.
Here’s a challenge: Take your shoes off, and run barefoot down the street. Try to do your heel-toe method. I guarantee it will hurt. You will naturally want to shock the impact of your body running by landing on the balls of your feet first. Now, imagine what you are doing to your body, in a small way, every time you strike your heel on the ground when you run. Multiply the miles over years, and you start to understand why we don’t give up you. You have 1 3/4 miles to run in this WOD (that’s an about 5,110 steps). Let’s fight the good fight for great positioning today one step at a time.
Tuesday 120501
“Jason”
For time:
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups
Post time to comments.
The OG Supple Leopard, not afraid to tell it like it is.
So What’s With The Macaroni Jump Ropes?
Well, how do I put this nicely… the macaroni jump ropes are an attempt to avoid having to replace cables and jelly ropes every month. There are four different lengths, 7′/8′/9′/10′ and they are color coordinated to allow for easy identification. The 10′ length is even long enough for our tallest athletes, who have had to deal with extremely short ropes in the past.
If you dislike the macaroni ropes, you should consider investing in your own rope. But what should you look for and where can you buy ropes? Well, there are different ropes for different folks. You want a rope that’s adjustable, so that it doesn’t slap the ground and trip you up, yet long enough to easily clear the top of your head. Some athletes like a wire rope for speed, others like a nylon rope because it’s a little slower and easier to control. A longer handle provides more whip, but fatigues your shoulders a bit when doing double unders.
Rogue SR-1 Speed Rope
You can buy a jump rope at any sporting goods store, though the quality might be pretty low. Buyjumpropes.net as a lot of choices and most are pretty afforable, including a speed rope. RogueFitness.com has extremely high quality ropes that you can even customize the lengths and wire diameters. We found Rogue’s SR-1 so incredible that we bought 30 of them to sell at the gym. They are first come, first served, and cash-only… no exceptions. If you really want one of the old ropes that were hanging up at the gym… hold your horses, we’re having a garage sale this summer and you can snatch up your favorite.
What’s your favorite rope?
Monday 120430
“Del”
For time:
25 Burpees
Run 400 meters, 20#/14# medicine ball
25 Weighted pull-ups, 20#/10# dumbbell
Run 400 meters, 20#/14 medicine ball
25 Handstand push-ups
Run 400 meters, 20#/14# medicine ball
25 Chest-to-bar pull-ups
Run 400 meters, 20#/14# medicine ball
25 Burpees
Post time to comments.
Daniel doing his first "Fight Gone Bad"
More About CrossFit Lite
CrossFit Lite is designed to bridge the gap between Foundations/Elements and the CrossFit workout of the day. The strategy behind the programming is simple, we’ll perform and reinforce solid, consistent mechanics of foundational movements before moving on to complex, transitional movements. For example, if you have a hard time keeping your heels on the ground or your back flat/chest up in an air squat, why put the pressure on yourself to perform a weighted overhead squat? If you find that you lack the strength to perform 10 push-ups in a solid plank position, why strap 10,000 bands to yourself to do handstand push-ups?
To be clear, this is not a watered down version of CrossFit. We’ll still be performing functional movements with intensity… but the intensity will scaled to suit the athlete’s physical and psychological tolerances to ensure consistent successful growth within the program. Body control in various positions, strength work, and building a conditioning base for the future will be included in each day’s programming.
We can’t take credit for the concept of CrossFit Lite – it was an idea brought to us by athletes who found the workout of the day and the class atmosphere were too advanced or didn’t meet their needs. If this class sounds like something you might benefit from, you probably will! Please come and check it out! It starts on Tuesday March 1st at 6pm and runs concurrently with the workout of the day, though the programming will be entirely different.
Sunday 120429
Deadlift
1 – 10 – 1 – 20 – 1 – 30 for max load
Post loads to comments.
Marc goes to his happy place.
Community day at Verve! Come join us for Sunday Funday, then we’ll get the grill going. Remember we’ll have some beverages, you bring your proteins and food. Then after we fill our bellies, we’ll make the trip to Coors Field via foot/bicycle/car to party it up as the Rockies take on the Mets at 1:10pm. Hope the crowd is ready to see some Verve cheer spirit!
Beginning this week we have some new schedule changes to note, these programs have their own individual programming separate from the rest of Verve:
CrossFit Moms–Now at 9am on Mondays/Wednesdays/Fridays. Fridays we’ll meet at Commons Park (bring your stroller). This program is dedicated exclusively to pre-natal and post-natal women of all ages and fitness abilities. Open to all of our current athletes at no cost, or to non-member moms via punchcard. Bring your baby, up to the age of three. No childcare will be provided, but music will be quiet and you’ll have the ability to take care of your child whenever needed. This is a flexible and like-minded environment for busy moms who are able to have their children at the gym while they train. Each class includes a warm-up, a skills training component, and an individually scaled workout with a focus on conditioning and core strength. Good for the body…good for the mind…good for your baby!
CrossFit Lite–Will begin May 1st at 6pm on Mondays/Tuesdays/Wednesdays/Thursdays and is designed for those who are newer to the CrossFit methodologies. Smaller group sizes allow participants to get more attention and ease into CrossFit training by focusing on building a solid foundation of metabolic conditioning, basic gymnastics and basic weight lifting, focusing on, technique and core strength/stabilization.
Saturday 120428
Only 1 class today at 9am
Outside the Box - Red Rocks WOD
Six rounds for time:
Bounding bench leaps up
Run down
Post time to comments.
Shane's FGB face.
Show up promptly and meet us at the stage by 9am to get started on an epic workout in the sun!
Best place to park would be the lower south lot 1 next to the Trading Post. Then access the stage from there.
Connect with us!