Thursday 140828

As many rounds as possible in 6 minutes of:
3 Squat cleans 155#(105#)
3 Shoulder to overhead 155#(105#)

Post times to comments and BTWB

DSC01384 475x316 Thursday 140828

Brad taking pause during his 100 mile backpacking excursion through the Teton Range to show us his skills.

A love note to Verve, from Brad. (I hope you don’t mind us calling it a love note but when we read it, we felt the love.)

“Here’s a little shout out to Verve and the exceptional coaching I’ve received over the past 18 months! This photo was taken at about mile 80 of a 100 mile / 9 day solo backpacking excursion through the Wind River Range and The Teton Crest Trail. My pistols need work, but the Teton Range (L to R is Grand, Middle, & Lower Teton) makes up in beauty what my pistol lacks!”

Thank you Brad. We love when you are here and your willingness to take our coaching. Happy to see it’s paying off.

It’s time to fight By Courtney Shepherd

Well on that note. Let’s talk more about achievements. Let’s talk about what it is we are willing to work hard for, willing to fight for. Anything good that’s worth having is worth fighting for, that includes PRs. But PRs don’t just come in 1 rep maxes or 3 rep maxes or heavy lifts. PRs exist in doing something you have never done before, it is your personal record in handstand push-ups, in running a full 400 meters without walking, in doing 15 reps at a weight that you had previously only done 10 reps at. As a trainer I have front row seats to PR-ville. During classes I see the drive and determination, I see the fight for those PRs. . . . sometimes. But sometimes I see that we are quick to quit on what we want. Sometimes I see us hit resistance and not attempt to push through, to not fight for that PR. 

Tony Blauer, of Blauer Tactical Systems, teaches CrossFit Defense and has an amazing way of relating CrossFit to life and vice versa. “If you understand the cycle of behavior, you are going to change how you approach workouts, people, conflict and confrontation.”

“The first place that you are hit in a real confrontation is your emotional system,” he says. “Everybody says, ‘I had a bad feeling, right?’ You must identify fear and then learn how to push through it,” Blauer adds.

We approach hard workouts the same way. We pick up a bar and we instantly tell ourselves, “this is heavy”, followed by, “this is hard, I don’t know if I can do this.” We have now started priming ourselves emotionally and mentally, and not in a good way. We are prepared to meet resistance, we’ve already talked ourselves up to it. And when we meet that resistance we’ve already given ourselves the okay to quit, to give up the fight before it’s even started.

“Everybody knows what they should do, but then they get this mental imprint or idea that doing that might be a problem, and so fear discourages us from being courageous. You gotta get in the fight and give yourself permission to win. It only starts there, you need to make shit happen now.”

I’m not encouraging pushing through pain. I’m not encouraging using positive mental thought to do something we truly are not physically capable of. What I’m encouraging is fighting for what you want. I’m encouraging getting a bar on your front rack, starting a heavy shoulder press, and once you hit that moment in the press when it becomes hard. . .  keep pressing. Fight. Tell yourself “this weight is not coming back down, I will get this over my head”, and press. If it takes you 10 seconds to complete the lift, guess what, at the end, you completed it. It’s easy to hit that rough spot and let that bar drop right back down to our shoulders. But taking the easy way out hasn’t trained us mentally or emotionally to overcome. The easy way doesn’t tell us what we are truly capable of. The easy way doesn’t get us that true rush of accomplishment and confidence and success. All it is, is easy. 

What we do in the gym transfers over to other aspects of life. Not just the physical act of fighting but mentally and emotionally fighting. Think about going into a job interview, telling yourself “I am ready for this,” and fighting for that job with your knowledge, skill, and confidence. There are people everyday being given news about a life changing medical condition. Now imagine sitting down, hearing bad news, and telling yourself, “I will beat this. I will put up the fight of my life, for my life.” Build your fight in the gym so that you are ready when life demands it. 

“The act of fighting back,” Blauer says, “is what saves most people.” I guess it’s time to fight. 

To read more about The Cycle of Behavior by Tony Blauer, click here.

*This Saturday, August 30th, from 2:30pm-5pm Verve is hosting Elevation Rowing Seminars with your favorite rowing coach Maddie Berky. Learn to not hate rowing as much. Dare I say, maybe learn to love it!! Cost is $60/pp, click here to register for the class.

*Take your new love of rowing and hit the water. This Sunday, August 31st, Verve is teaming up with Mile High Rowing Club from 7AM-10AM. Cost is $45/pp and limited to the first 24 people who sign up. We will watch the US Rowing Safety Video first thing followed by a quick demo of boat handling and then get on the water. Come get your vitamin D the natural way and put your fitness to work on the water. Email to get signed up.


Wednesday 140827

7 Rounds for time:
10 KB swings
10 Over and unders, 20″

Post times to comments and BTWB

IMG 0121 475x316 Wednesday 140827

Has anyone seen the 10’s? Does anyone know where all the 10# plates went? This is so weird. So, Ross, how much you benchin’?

It’s fast, it’s simple, and it will give you a new found love for brussel sprouts. You’re welcome.

Roasted Brussel Sprouts

4 Lbs brussel sprouts
4 Slices thick cut bacon
Black pepper

2 Cookie sheets/ baking pans
Aluminium foil
1 Gallon size zip lock bag

Putting it together:
1) Rinse brussel sprouts
2) Slice off end of each sprout and then slice in half (keep any leaves that may fall off, they get crunchy and yummy in the oven).
3) Fill zip lock bag 3/4 full with sprouts, add in 1 tablespoon of oil to bag, and shake/ mix contents. 
4) Cover cookie sheet with aluminum foil and begin to even spread oil coated sprouts over the two pans. 
5) Repeat steps 3 & 4 until all sprouts are oiled and placed on cookie sheets. 
6) Slice raw bacon into 1 inch pieces, evenly place the bacon pieces on top of the sprouts.
7) Sprinkle tope of sprouts and bacon with black pepper.
8) Preheat oven to 400 degrees. Place sprouts in oven for 45 minutes. Toss sprouts every 15 minutes to prevent from burning on one side.
9) Enjoy, as these are unlike any other brussel sprouts you have had before. They are, to paraphrase, life changing, like heavy back squats. 

*2.5 cups= 1.5C, 3F

*This Saturday, August 30th, from 2:30pm-5pm Verve is hosting Elevation Rowing Seminars with your favorite rowing coach Maddie Berky. Learn to not hate rowing as much. Dare I say, maybe learn to love it!! Cost is $60/pp, click here to register for the class.

*Take your new love of rowing and hit the water. This Sunday, August 31st, Verve is teaming up with Mile High Rowing Club from 7AM-10AM. Cost is $45/pp and limited to the first 24 people who sign up. We will watch the US Rowing Safety Video first thing followed by a quick demo of boat handling and then get on the water. Come get your vitamin D the natural way and put your fitness to work on the water. Email to get signed up.

Tuesday 140826

Back Squat 


Post weights to BTWB.

IMG 0077 475x316 Tuesday 140826

Swoie session going down at CrossFit Verve


We’ve all heard of ATP, but how many of us really know what it is or how it’s produced?  ATP powers all movements that your muscle perform, whether it’s running 10 miles or pulling a 1 rep max deadlift.  Adenosine triphosphate or ATP is essentially your body’s energy currency and is stored in the body.  Only a small amount of ATP is stored so we must replenish or resynthesize it regularly.  The body uses energy sources or substrates to aid in the production of ATP.  Below are 4 such substrates and information on how each works in producing ATP.

Creatine Phosphate
Creatine phosphate is readily available to the cells and rapidly produces ATP, but it’s unfortunately available in limited concentrations. The body is estimated to contain or hold only about 100g of ATP and about 120g of creatine phosphate mostly within the muscles. 

The other substrates that can the body can use to produce ATP include fat, carbohydrate and protein. Fat is stored predominantly as adipose tissue throughout the body and is a substantial energy reservoir. Fat is less accessible for cellular metabolism as it must first be reduced from its complex form, triglyceride, to the simpler components of glycerol and free fatty acids. So although fat acts as a vast stockpile of fuel, energy release is too slow for very intense activity.  

Unlike fat, carbohydrate is not stored in peripheral deposits throughout the body. At rest, carbohydrate is taken up by the muscles and liver and converted into glycogen. Glycogen can be used to form ATP and in the liver it can be converted into glucose and transported to the muscles via the blood. A heavy training session can deplete carbohydrate stores in the muscles and liver, as can a restriction in dietary intake. Carbohydrate can release energy much more quickly than fat.

Protein is used as a source of energy, particularly during prolonged activity, however it must first be broken down into amino acids before then being converted into glucose. As with, fat, protein cannot supply energy at the same rate as carbohydrate. The rate at which is energy is released from the substrates is determined by a number of factors. For example, if there are large amounts of one type of fuel available, the body may rely more on this source than on others. 

The above was referenced from the article found HERE.  It’s very in depth and speaks to ATP, the three energy systems, and how to train them.  Highly recommended reading the entire article. 

Monday 140825

Compete as many rounds and reps as possible in 30 minutes of:
12 Walking Lunge Steps
15 GHD Sit-ups
15 Hip Extensions
5 Muscle Ups

Post score to BTW.

Team AC/EC is Ready to Rock. Are you?

Coaches Anna, Courtney, Eric and Colby are registered for the 2014 CrossFit Team Series.

See what we did there? AC… EC… like the band… Get it?

Get your team together (2 ladies, 2 fellas) and register for the open-style team challenge.

Team Series Overview:

The series will consist of three separate competitions, each featuring multiple workouts. The first set of workouts will be released the week of August 28. Once announced, teams will have four days to submit their scores.

For the series, teams will consist of any two men and two women who perform the workouts together. Teams may include members from different gyms. There will be three divisions: Rx, scaled and masters. Cash prizes will be awarded to the top 10 teams in the Rx division once the series is complete. Registration is US$100 per team for all divisions and US$500 for sponsored teams.

Register by clicking here.

Sunday 140824

Four rounds for time of:

20 Med-ball cleans, 20# (14#)
100 ft Walking lunge
10 One arm dumbbell snatch, right arm, 40# (25#)
10 One arm dumbbell snatch, left arm, 40# (25#)

Post time to comments and BTW.

IMG 0059 475x475 Sunday 140824

Matt enjoying ninja time in Mas’s AM WODs.

7AM WOD only at Verve.  

9AM meet us at Commons Park at 19th and Little Raven.  

Foundations begins Monday, August 25th at 7PM.  Sign up on MBO or email us to get signed up.  We look forward to meeting you.  

Upcoming Athlete Interest Clinics include:

Gymnastic skills with Zink — Tuesday, August 26th at 4pm



Saturday 140823

7AM WOD only at Verve, off-site WOD at 8:30aAM see below.

8 rounds of:

Run 400 meters
Rest 90 seconds

Post total time to comments and BTW not including eighth rest.  

IMG 0034 475x475 Saturday 140823

Ben, Danielle and Ryan all honoring “Randy.”

“While it challenges the world’s fittest, the CrossFit program is designed for universal scalability, making it the perfect application for any committed individual, regardless of experience. We’ve used our same routines for elderly individuals with heart disease and cage fighters one month out from televised bouts. We scale load and intensity; we don’t change programs.

The needs of Olympic athletes and our grandparents differ by degree, not kind. Our hunters, skiers, mountain bike riders and housewives have found their best fitness from the same regimen.”  — What is CrossFit

7AM WOD only at Verve.  

8:30AM meet us at Commons Park at 19th and Little Raven.  We will be doing the WOD above, but in a prettier setting and you can enjoy the park for a little post WOD fun.  

Foundations begins Monday, August 25th at 7PM.  Sign up on MBO or email us to get signed up.  We look forward to meeting you.  

Upcoming Athlete Interest Clinics include:

Gymnastic skills with Zink — Tuesday, August 26th at 4pm

Friday 140822

5 rounds for time:
15 Handstand push-ups
Row 250m
35 Double Unders

Post time to comments or BTW

20140815 202102 e1408629104516 475x844 Friday 140822

AJ writing his accomplishment on the board. Have you put your accomplishments on the board?


Much like one’s shoes or choice in cars can say a lot about your personality, the way your overhead squat looks can say a lot about, not only your personality but the movement restrictions you might be facing and lifting issues you’re are having.  Now we would NEVER, EVER judge you based on your shoes (maybe), but we can tell so much about mobility that you need based on your body positioning during the overhead squat.  Here are some overhead squat (OHS) examples that we see as coaches and what you can do to improve it.  **PLEASE WATCH THE VIDEOS IN EACH SEGMENT THAT RELATES TO YOU, they are pretty darn good.

OHS Fault #1 – In your set-up, your arms are slightly forward and you have issues straightening your arms (see picture below).  When you initiate your squat, you have to shoot your knees forward and lean your head slightly back to keep the bar over your center line.  Completely un-official studies indicate that if your OHS looks like this, you can touch your elbow to your nose.

20140821 135334 e1408651388577 168x300 Friday 140822
WHAT IT MEANS: You have mobility restrictions in your SHOULDERS, although you probably already knew that.
WHAT TO DO:  First, you can take a lacrosse ball and place it on the top of your shoulder and push yourself into a bar on the pull-up structure and head into the pain cave.  Here are two other videos:  here and here

OHS Fault #2 - As you begin to squat, the butt goes straight back and the chest drops to the knees.  The shoulders internally rotate and the arms go straight back in an attempt to keep the bar over your centerline. (see picture below) The same un-official studies indicate that if your OHS looks like this, your middle finger is longer than your index finger.
WHAT IT MEANS: You have mobility restrictions in your ankles.
WHAT TO DO:  There are so many ways to attack this.  First, before any squatting, take a lacrosse ball and roll out your feet.  Do about 15 knee pumps, setting your foot about 5 inches away from the wall and try to reach your knee forward toward the wall while keeping your heel planted on the ground. Take your shoe off, grab a kettlebell and mash the bottom of the kettlebell into your heel and arch.  See videos here and here (with our very own Dan Pope).

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OHS Fault #3 – As you OHS, the butt pulls under you and your lower back starts to round. (see picture below)
WHAT IT MEANS:  Your hips are as tight as Tommy Lee’s drums.  Un-official studies indicate that if your OHS looks like this, you prefer chicken over turkey.
WHAT TO DO:   There are many ways to skin this cat, but the hip capsule is VERY STRONG and take a lot of work to loosen, especially if you sit all day.  I will attach many videos because there are many options, watch all of them, try them, and figure out which ones give you the best results.
This is a great video for pre-workout mobility.
Here is a great site the lists MANY of KStar’s hip mobility videos.

20140821 135346 e1408651456907 168x300 Friday 140822

There are other issues that may be at play with our OHS, but these are some of the biggest ones we see as coaches.  Fixing these will take time, incorporate this mobility into your daily routine.  AND don’t worry, we don’t ONLY judge you by your OHS:)


Saturday there will be a 7am WOD at the gym followed by a 9am outdoor WOD at Commons Park.

Commons Park is at 19th and Little Raven.  Look for all of the Verve car stickers.





Thursday 140821

Hang Clean 5 – 3 – 1 – 1 – 1

Then every minute on the minute for 10 minutes:
Even minutes, 5 thruster, 165# (115#)
Odd minutes, 5 muscle-ups

Post loads to comments and BTWB

IMG 0115 475x316 Thursday 140821

Clay working on his L holds. Working for that L hold rope climb.

I vote no RX. . . for anyone. Yep, that includes you and me. By Courtney Shepherd

This is by no means the first blog I have written revolving around the topic of scaling/ modifying WODs, I doubt it will be my last. I have a dream, it’s not a big dream, but a dream none the less, that one day people will walk into the gym, and not care what the RX version of the workout is. That instead we can walk in, look at the board, and think to ourselves “how can I best accomplish this WOD meeting my own personal fitness needs and no one else’s.” Now when I say “no one else’s” I am referring to the guy/ gal standing next to me that I’m currently comparing myself to in some way or another. We’ve all done it, “I’ve been here longer than that person, I should be able to do what they are doing”, “I look the same as that person, I’m sure I’m as fit as them”. The problem with these thought processes is that no two of us are alike. No two of us are going through the same CrossFit journey, hence we can not compare ourselves to anyone but ourselves. When a workout is described as being “a fast WOD” or “a light weight” or “something we should be able to do unbroken”, these phrases are not meant to break spirits or crush dreams. They are meant to help us focus or goals and make a game plan for the day. If we have been working out for a while we should begin to have some knowledge about our capacities. Those that are newer to CrossFit may have a harder time with this, but that’s where the trainers come in. They’ve seen a few things, they know what’s what, they can help build a game plan like it’s their job. . . . you know, cause it’s their job. You don’t have to be new to CrossFit to get help building a game plan for a WOD, but there does need to be a game plan.

The game plan needs to challenge us while still meeting the intent of the WOD. If the WOD should take 10 minute, it needs to take 10 minutes. If we take 20 minutes then we have not built any capacity in the intended areas, something was lost not gained. If the pull-ups are meant to be unbroken and we do them in singles, we have not gained any strength in the pull-up department. Period. Next pull-up work out that comes around we won’t be any better than the last time, we did not build on our pull-up capacity. In both of these examples we probably still got a workout in, we still sweat, and that’s fine, if that’s what our goal is. But I have a feeling our goals are bigger, better than just sweat. So how do I work on my goals? Simple. We need to stop RXing our WODs.

Say what? Did anyone’s head just explode? I came across and article online, “How to Avoid Scaling All Your WODs: Why Going Rx is Preventing You From Going Rx” by Chris Norman (click here for full article).  The author brings to light some of the things going through all our minds when we look at the board and we start examining other people’s times and who did or did not do it RX.

“Have you ever decided not to post your score after a workout because you had to scale or modify the movements? Do you feel that due to the scaling, you aren’t doing the “real” workout? Are you ready to start posting Rx times on the board?

Some athletes make going Rx look like a piece of cake, and some even scale up, making the workout more difficult than what was prescribed. Are they doing something you’re not? Nope – they’ve just accumulated enough strength and skill work over time to be able to handle Rx workouts. If you’d like to start going Rx on your WODs, you need to: 1) Get stronger, 2) Practice your skills, 3) Stop going Rx.

The author gives several “how to’s” to working towards that RX but I would like to focus on his final “how to”, Quit Going RX.

Going RX when you’re not ready to do so is only hurting you. Why do we prescribe Rx weights anyway?

The Good- Having an “Rx” keeps a lot of athletes motivated. It gives them something to strive for, something to accomplish, and satisfaction when completed, knowing you performed the workout exactly as it was intended to be performed.

The Bad- It makes some athletes feel like they aren’t getting a good workout when scaled. This is far from the truth. With the exception of a few genetic freaks, everyone scaled at one point; it’s how you get better.

The Ugly- Rx can have the inverse effect and be a motivation-killer. If you are a guy and can’t perform the WOD using the prescribed women’s weight, it can surely mess with your ego.

What To Do About It- It’s easy to fall into the “Rx trap” – that feeling that you need to do it Rx or you’re not really working out, or that you shouldn’t be proud of yourself. The fact of the matter is that regardless of what the Rx is, you should pick weights and scale in such a way that it challenges YOU. Everyone is different, and everyone is at a different point in their fitness journey.

Priority #1 should be mechanics. If you can’t perform a movement/lift with a certain amount of weight with good technique, then you should scale. Seriously!

Priority #2 is consistency. Can you maintain good technique for multiple reps? If not, you may need to scale.

Finally, priority #3 is intensity. If you find yourself continually putting down the weight or stopping, then you should be scaling. Select a weight and modification that allows you to stay moving. Your conditioning will greatly improve this way.

Going Rx with bad form is only a quick road to injury and no progress, and stopping after every other rep is really counter productive to the entire purpose of metabolic conditioning.”

When approaching a WOD we need to make a game plan, our very own personal game plan. A plan that pushes us but does not slow us down. A plan that builds us up and keeps us moving and does not cause us to sit and stare at a clock. We don’t need to go RX to get stronger, we need to practice good mechanics consistently at an intensity that allows for it. So go forth, WOD on, and keep the focus on your goals and what makes you better. Because you will be better.



Wednesday 140820

Three rounds for time:

21 Bench press 135# (95#)
3 L-rope climbs

Post time to comments and BTW.

photo 39 475x712 Wednesday 140820

Meal prep is fun and delicious.  Why even wait to cook it?!

Here’s a delicious recipe from Nom Nom Paleo, she was so fun when she visited us!  This is seriously one of our favorite new family meals, give it a try.  Slow Cooker Roast Chicken and Gravy.  


  • 4-5 pound organic kosher chicken 
  • 2 tablespoons of ghee
  • 4 large leeks, white parts only, chopped medium
  • 1 lemon
  • 6 cloves of garlic, peeled
  • 1 teaspoon tomato paste 
  • 1/2 cup chicken stock
  • Poultry seasoning
  • Kosher salt
  • Freshly ground pepper

Here’s what you do:

Gather and chop up your veggies and melt the ghee in a large cast iron skillet over medium heat. Sauté the leeks and garlic and add the tomato paste.  The aromatics should be softened and lightly browned after 8-10 minutes. Season the vegetables with salt and pepper to taste.  Then, deglaze the pan with the wine and/or chicken stock, and transfer everything to your slow cooker. Dry off the bird and season it well — inside and out — with salt, pepper, and your favorite poultry seasoning.  Half the lemon and stuff inside your bird (thanks Molly!)  Place the chicken breast side down in the slow cooker, put on the cover, and set it to cook on low for 4-6 hours.  When the chicken’s finished cooking……take it out of the slow cooker and let it rest for 20 minutes.  Check the braising sauce for seasoning, and blend it either with an immersion blender or put in your handy dandy blender to make a delicious gravy!  It’s pretty much incredible on everything.

Chicken 22g = 1P  Gravy = mmmmF

We serve it with a cauliflower & parsnip puree and steamed vegetables.  Both the puree and the steamed vegetables are 252 g = 1C to complete your meal.  

Cauliflower Puree Ingredients:

  • 2T olive oil 
  • 2 pounds cauliflower (about 1 large head), trimmed, stems and florets cut into 1-1/2 inch pieces
  • 1 medium parsnip, peeled and cut into large dice
  • 1 medium garlic clove, smashed
  • 2t salt, plus more as needed
  • white pepper
  • 1c almond milk


Heat the oil in a large saucepan with a tight fitting lid over medium-high heat until shimmering.  Add cauliflower, parsnips, garlic, salt and pepper and store to coat with the oil.  Add the milk and bring to a boil.  Reduce the heat to low, cover, and simmer until the vegetables are knife tender, about 20 minutes.  Transfer the mixture, including liquid to a food processor or blender and process until smooth or texture you’d like.  Taste and serve!

photo 1 21 300x300 Wednesday 140820


**Use your fitness for FUN alert**

Wanna get out on the water and test your rowing capacity in the real world?  Have you been steadily improving your love of the ERG in Maddie’s epic rowing classes throughout the season?  Well you can have your chance this month!  We are teaming up with Mile High Rowing Club who is kind enough to host us on Sunday, August 31st from 7AM-10AM.  Cost is $45/pp and limited to the first 24 people who sign up.  We will watch the US Rowing Safety Video first thing followed by a quick demo of boat handling and then get on the water.  Come get your vitamin D the natural way and put your fitness to work on the water.  Email to get signed up.

Tuesday 140819

Push Press
2 – 2 – 2 – 2 – 2 – 2
For time:
75 Power Snatch 75# (55#)

Compare to 121004
Post weight and time to BTWB.

IMG 0491 475x316 Tuesday 140819

Still love seeing all these rowers even if I don’t really like getting on one of them all that often!

A post from a while back that I felt needed another run.  Post your thoughts to the comments.  

We have many successful people in all facets of life at Verve, whether lawyers, architects, entrepreneur, teachers, business professionals, or private business owners, Verve has some intelligent and successful folks working out. recently had the CEO of a new start up contribute an article about the similarities he saw between being a CrossFitter and being an entrepreneur.  

Taken directly from the article by John Jackovin on

1. People think you’re nuts. The reaction is almost always the same. They think you have a screw loose, but secretly they admire what you are willing to put yourself through. I love this. I don’t want to be a “me too.” I want people to see what a lot of hard work can do.

2. You are good at little and fail often. Every day you fail. Fail to close a customer. Fail to do another muscle up. And both really shed light on things you are good at and the things you are horrible at and ultimately need to work on. Identifying weakness is key. You can’t fix it if you refuse to believe it’s not broken.

3. You need strength and stamina. Whoa buddy. You have to be prepared for everything and to do anything. Being specialized means you are bad at 99 out of 100 things, which won’t work for entrepreneurship or CrossFit. You better be at least a little bit product guy, design guy, marketing guy, tech guy, sales guy and numbers guys as much as you need to be a runner, Olympic lifter, gymnast, kettlebell’er, wall baller and GHD sit-up master.

4. You have a special personality. I have found some of the most interesting people in startups and CrossFit. Sure, there are interesting people outside of these two circles, but there is something attractive to me about both sects. Maybe it is the curiosity as to why these people do the things they do.

5. You will hit massive setbacks. There are bumps in the road every day, but then there are massive setbacks. Case in point: My company Bawte just rewrote our entire system — soup to nuts. Why? Because it did not fit the market we were trying to serve. Similarly, about three months ago I ripped the bicep clean off the bone in my forearm. But I have to stay focused, get better and get stronger, and I’ll be back to competing in no time.

6. You must think strategically and adjust continually. Every day provides new challenges and hurdles. Sure, you have your strategy and you’ve defined how you are going to get there, but it almost never goes according to plan. You must always revisit your tactics as you go to see what is working and what is not. You think you are going to push straight through DT without putting the bar down? OK tough guy/girl, what happens when your grip goes? A good CrossFitter will be able to adjust at a moment’s notice to figure out how to get the task at hand done despite a setback, just like a good entrepreneur.