Tuesday 170704

“Partner McGhee”
Complete as many rounds as possible in 30 mins of:
5 Deadlifts, 275#(185#)
13 Push-ups
9 Box Jumps 24″(20″)

Post rounds to BTWB

Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.

Reminder that we have 2 classes today and Open Gym in between the 2 classes.  Our normal schedule returns on Weds.

Also starting Weds we have 2 PM Sprint classes.  We are testing out the 2 Sprint classes and will keep them both as long as we have enough people in each class to warrant having both.  If we see attendance start to slip in one of the classes, we will go back to having just the 1 class at night.  If you like the idea of having the earlier Sprint class, make sure you sign up and attend.

This is how the Cornhole tournament shaped up on Saturday

This is how the Cornhole tournament shaped up on Saturday












Above is how the Cornhole tournament went down on Saturday afternoon.  We played a double elimination tournament and had 12 teams participate and many others show up to watch and have a few drinks.  Alex and Adam rolled through the winners bracket and then were able to defeat Barb and Dave in the championship match.  It was a fun afternoon and we will definitely be putting this on again.  We are also planning a few other activities for the near future so stay tuned to the blog for more details as they become available.

Happy 4th of July!

Monday 170703

For time:
21 Overhead squats 95#(65#)
6 Muscle ups
15 Overhead squats 115#(75#)
9 Muscle ups
9 Overhead squats 135#(95#)
12 Muscle ups

Post times to comments and BTWB

CrossFit Kids Trainer Course @ Verve July 8th-9th

CrossFit Kids Trainer Course @ Verve July 8th-9th

Hey folks, not only do we have an abbreviated schedule today and tomorrow but we will also have an abbreviated schedule on Saturday and Sunday July 8th-9th. 

Verve is hosting the CrossFit Kids Trainer Course, we will have a 7am class on Saturday and Sunday morning, Verve will then be closed for the rest of the day. 

Interested in maybe attending the course? Here’s what you need to know:

The purpose of this course is to learn specific methods for teaching CrossFit to children and adolescents. Participants learn techniques to overcome the unique challenges of teaching kids CrossFit methodology, as well as how a CrossFit Kids program can help build one’s affiliate. Attendees will also see how CrossFit Kids is changing the lives of children and teens around the world for the better. Other topics covered include neurological development as it relates to exercise, weightlifting, health and safety, programming, teaching styles, class structure, and kids games. Throughout the course, participants learn how to pair fitness with fun – which is essential in promoting a lifetime of fitness. Affiliate owners, teachers, coaches, parents, home-schooling families and others benefit from learning this unique, kid-friendly approach to teaching CrossFit.

Prerequisites for this course include:

  • A criminal background check must be conducted prior to registration. More instructions can be found on the specific event registration page.
  • Recommended: Level 1 Certificate Course attendance.

For more information and to  get registered, click here.

Also, remember that Verve has some changes to its Sprint schedule starting Wednesday July 5th:

Monday-Wednesday: 5:45am, 5:30pm, AND 6:15pm
Thursday: 5:45am and 6:15pm
Friday: 5:45am and 5:15pm
Saturday: 9am


Sunday 170702

For time:
Row 250 meters
30 Dumbbell hang power cleans, 40#(25#)
Row 500 meters
20 Dumbbell hang power cleans, 40#(25#)
Row 1000 meters 10
Dumbbell hang power cleans, 40#(25#)

Post times to comments and BTWB

Now that's a group of people ready to throw down at Verve's 1st cornhole tournament.

Now that’s a group of people ready to throw down at Verve’s 1st cornhole tournament.

***Don’t forget we have an abbreviated schedule Monday the 3rd and Tuesday the 4th. Check it out in MBO.***

Saturday 170701

In teams of 2 complete the following for time:
Run 1 Mile, 400 meter relay style
100 Russian kettlebell swings 53#(35#)
100 Box jump overs 24″(20″)
50 Goblet squats 53#(35#)
50 Toes to bar
Run 1 Mile, 400 meter relay style

Post times to BTWB

Today is Bring a Friend Day at Verve.  All classes, including Sprint, are open to your friends that want to come check out Verve.  Please remember to sign up on MBO.  After Open Gym we will have our first Cornhole tournament.  Anyone interested in playing should be at Verve around 12:30 so we can get everyone registered and pick teams.  We will begin play at around 1:00 PM and go until there is only 1 team left standing.

spicy chicken and sweet potato

spicy chicken and sweet potato
















Spicy Chicken and Sweet Potato courtesy of PinchofYum.com

2 lbs. boneless skinless chicken breasts, cut into small pieces
3 tablespoons spicy seasoning mix*
a few tablespoons of olive oil
3 sweet potatoes, peeled and diced
5-6 cups broccoli florets (broccolini FTW)
coarse sea salt and freshly cracked pepper
avocado / hummus / lemon juice / chives / olive oil for serving

Preheat the oven to 425 degrees. Toss the chicken pieces with the spices and a quick stream of olive oil. Stir to combine; store in the fridge for about 30 minutes while you prep other ingredients.

Arrange the vegetables on their own sheet pans (preferably ones with edges to catch drips, etc.). Drizzle with olive oil and sprinkle generously with salt. Arrange the chicken on a separate sheet pan. 

Bake all ingredients for 12-15 minutes. Remove the broccoli and chicken. Stir sweet potatoes and roast another 15 minutes or so.

Done! Divide your servings out into containers and be happy you have meal starters ready for the week



Friday 170630

As many rounds as possible in 7 minutes of:
1 Rope climb 15′
5 Ring dips
10 Walking lunge steps

Rest 3 minutes then:

As many rounds as possible in 7 minutes of:
1 Rope climb 15′
3 Weighted ring dips 40#(25#)
10 Walking lunge steps holding 40#(25#) dumbbell

Post results to comments or BTWB

Wallballs are better in three's!!!

Wallballs are better in three’s!!!


Those darn shoulders.  Having all of the range of motion comes with benefits and drawbacks.  Here are some great movements to not only gain more mobility but also make them more stable.

#1 – 5 Way Banded shoulder stretch:  We will give up the goose early and give you 5 mobilizations in one video thanks to Kelly Starrett!

#2 – Banded Scarecrows:  This is a great drill to REALLY warm-up the shoulders before Snatch, Overhead Squats, and Pressing.

#3 – Banded stretch for internal rotation:


-CORNHOLE TOURNAMENT – This Saturday @ 1pm.  Even if you don’t want to play, come in and enjoy some food and drinks with awesome people.

BRING A FRIEND DAY – This Saturday too.  Bring them to any of the coached classes to show them the light that is CrossFit.

Thursday 170629

For time:
33 Calories on rower
33 Alternating dumbbell snatch, 40#(25#)
33 Ab mat sit ups
27 Calories on rower
27 Alternating dumbbell snatch, 40#(25#)
27 Ab mat sit ups
21 Calories on rower
21 Alternating dumbbell snatch, 40#(25#)
21 Ab mat sit ups
15 Calories on rower
15 Alternating dumbbell snatch, 40#(25#)
15 Ab mat sit ups

Post times to comments and BTWB

John working hard through some overhead squats.

John working hard through some overhead squats.

Scaling Is Not An Apology – Words With Lisbeth

Lisbeth Darsh is, among many other things, a writer, a former CrossFit HQ employee that built the social media department, an affiliate owner, and a veteran of the US Air Force. She is self described as “someone who knows how to help you build a stronger mindset”, something that is the focus of the 6 books she has written. I have never personally read her books, I am however a continual fan of her blog. Because quite simply, she tells it like it is. On any topic she chooses to slay for the day. A recent blog she posted had me. It had me as a coach who works with athletes all day every day that have to scale a workout in some way or another. It hit me as coach that when I ask “what did you get?”, I hear the response “I got (fill in blank). . . but it was really modified.” No “buts”. No “it was just”. No “well I only did. . . “. No, no, no. What you did is work. Hard work. Sweat producing, heart racing, breath taking working. Nothing about it needs to be apologized for, explained, or felt like it wasn’t worthy of highlighting the score because it was done a certain way. In the words of Lisbeth, Scaling Is Not An Apology.

Scaling is an adjustment of the workout to your individual needs. Scaling is not an apology or an excuse. And it’s not some bullshit way to talk down to yourself or anybody else.

The ubiquitous use of the term scaled is kind of unfortunate in our fitness world because it’s an ill-fitting term, but it’s too late now to go back and change the word.

If I could, I’d call it something more apt like “tailored” because everybody understands that clothing off the rack doesn’t always fit right, so you go to the tailor and get it fitted to your body. 

But in our fitness world, as we increasingly geek over data, we seek to find more ways to make everything uniform so that we can measure who is the fittest or the fastest or the strongest or the best.  So we make one super-human standard and everyone else has to adjust off that standard. I get it. Makes sense. I used to be into that, but most of the time now I really don’t care for dick-measuring contests, but that’s just me.

See, I’m just me and I do my thing. Do I want to beat the person next to me in the workout? Oh hell yeah, sometimes I do. And sometimes I don’t give a flying frisbee. Sometimes I just want to still be breathing at the end of the workout. A little stronger, a little smarter, a little sexier, right?

Nor should you ever make anybody else feel small for scaling. It’s just a workout. There will be another one tomorrow. If you’re smart, you’ll scale that one to your abilities too.

Don’t lower your eyes or shrug your shoulders or mumble something about “not doing it RX.” Scaling is not an apology, so don’t talk like it is. You’ve offended no one and you have nothing to apologize for.

You were here. You did the work as hard as you wanted or needed to on this day. And life went on. Go out and kick ass.”

That’s right folks. The only thing you need to worry about is did you get a good workout? In the wise words of Paul Buono, a scaled athlete should not know they have been scaled. An athlete with an injury or issue that must modify, also should not know they have been modified. The work should be on the same playing field of simply being difficult for that individual. Was it difficult for you? Then our jobs as coaches is done. Scale and scale often if needed. Find no shame in making changes to a workout, it’s kind of like Burger King, we can make it your way. And then crush YOUR workout. Boom. Done.

*For full blog or more info about Lisbeth Darsh, click here.


Wednesday 170628

For time:
Front squat 185#(125#)
Double unders

Post time to comments or BTWB

Noah O. at his finest!

Noah O. at his finest!


Noah has been a member since 2011!!  Noah is a regular at afternoon Open Gym, if you happen to run into him, please ask him about this picture!

Where are you from?  Canton, Ohio (Home of the Pro Football Hall of Fame, and nope, never been there).
What got you into CrossFit?  Former collegiate athlete looking for something that kept physical fitness interesting, but basically Trina made me do it. She’s scary.
What is your favorite workout?  Fran. Its the first WOD I completed RX, and even though I finished dead last the amount of support I had during those last few reps represents everything I love about Crossfit.
What is your least favorite movement?  Anything involving a rower. They’re terrible, don’t listen to Maddie’s lies.
First CD you ever owner? Sunny Day Real Estate – Diary (I’m Emo, not Goth).
Favorite Cheat Meal?  Five Guys, bag fries are the best. (s0lid choice)
Most frequently used Emoji? Taco. In these trying times I believe we call all agree on the awesomeness of tacos.

Tuesday 170627

In 15 minutes, build to a heavy 2 rep push press

Every 2 minutes for 5 rounds
6 Push press @ 55%
10 Bar facing burpees

Post weights to BTWB

Although it looks like he's tangled in the band, Brendan knows what he's doing!

Although it looks like he’s tangled in the band, Brendan knows what he’s doing!















After yesterday’s workout that had 90 pull ups and seeing a few tears from people in class, I figured today would be a good day to re-post a blog we have featured a few times in the past on how to take care of your hands and what to do if we do rip.  It’s a great refresher for people that have been doing CrossFit for a while and a great read for people that are new and beginning to notice their hands starting to get roughed up.

We need to take care of our hands.  We use them for just about everything we do inside the gym and when we do get rips on our hands it can totally affect our lives outside of the gym.  Below are some great tips to take care of your hands.  Lately there have been a lot of new products introduced that are marketed towards CrossFit athletes, but the below can be found at most drug or super stores.  

Go to your local Target, Walmart, Walgreens, etc. And go to the foot care aisle. I’m not talking about the orthopedics/ gel inserts aisle, I’m talking the mani/ pedi aisle. Go looking for the nail polish (sorry guys but that’s where the good stuff is at). It is in this aisle that you will locate two items of huge importance, 1) a pumice and 2) a callus shaver. Grab one of each and proceed to the check out counter. If you prefer a more automatic option, you can purchase a dremel tool. I personally use the one designed for animal claws. Click HERE if you don’t know what a dremel is. I purchased mine 3 years ago and it’s been great for maintaining my hands and keeping me from ripping.

Put these new purchases to work. I have a preference for using these items while I am in the shower. I would suggest pumicing your hands EVERY TIME you shower. I would add using the callus shaver to shave the calluses that build across the top of your palm 1-2 times/ week. The shaving of your hands may be dependent on your activity level or even which WODs you have recently done or are coming up in the future. The key is to avoid the raising of the calluses. The bigger they get the more susceptible they are to ripping. We want to try and keep our hands smooth and even across the surface.

Let’s be honest though, rips/ tears happen. Then what? If they happen mid WOD, let’s call it good and proceed with a modification that allows us to keep working out without creating further damage. Then go back to your local Target, Walmart, Walgreens, etc. and go to the first aid aisle. Pick up a box of Blister Pads.

Clean the torn area thoroughly. When it’s dry put a blister pad over the area. I like to do this at night, sleep in it, and keep it on as long as I can the whole next day. The problem is we use our hands a lot so realistically the blister pad may not stay on long, that’s okay. Doing this every night for several days will help tremendously in keeping the area moisturized without exposing it to dirt/ germs.
Be sure and check the pull up bar or barbell after you’re done. Too many times we are so worried about our hands that we forget that our bloody hand were just all over a piece of equipment that someone else needs to now use. We have clorox wipes and plenty of cleaning supplies to help you clean and disinfect. If you can’t find the cleaning products, ask the trainers.


Monday 170626

3 Rounds for time of:
30 Deadlfits 115#(75#)
30 Pull ups

Post results to comments or BTWB

Bring your buddy to Verve this Saturday!!

Bring your buddy to Verve this Saturday!!


This Saturday is “Bring a Friend to Verve” day. We invite you to bring a friend to check out Verve and enjoy a free workout. If they are new to CrossFit, no worries, our workouts are always scaleable to meet the needs and abilities of all who join. We simply ask that you and your friend sign up for a class in MBO, so we can have a head count. 

Stick around after the workout and get ready to throw down at Verve’s first Cornhole Tournament!!

  • $10 per person to enter, must be cash (cause the $ goes to the winners. If you bring all ones, someone can make it rain)
  • All names of those entered will be thrown in a hat. Names for partners are drawn at 1pm. There will be brief partner introductions, a team name produced, a few practice reps thrown, and go time!!
  • Rules fully addressed the day of, double elimination style play
  • Bring beer, snacks or desserts, or anything you’d like to cook on the grille (yeah, we be grilling while we throwing)
  • Family and friends are welcome to participate or spectate

So mark your calendars, start practicing your toss at home, keep the shoulders mobilized, and let’s get ready to rumble!

Sunday 170625

3 Rounds for time:
20 Power snatch, 75#(55#)
20 Front rack lunge steps, 75#(55#)
20 Ab-mat sit-ups

Post times to comments and BTWB

#SexyFaceSunday coming at you hot courtesy of Pam. . . I mean Barb.

#SexyFaceSunday coming at you hot courtesy of Pam. . . I mean Barb.