Tuesday 151027

As many reps as possible in 12 minutes of:
40 Double unders
10 Thruster, 75#(55#)
40 Double unders
10 Thruster, 95#(65#)
40 Double unders
10 Thruster, 115#(75#)
40 Double unders
10 Thruster, 135#(95#)
40 Double unders
10 Thruster, 155#(105#)
40 Double unders
10 Thruster, 175#(115#)
40 Double under
10 Thruster, 185#(125#)

Post time to BTWB

Patrick looking focused during a rowing workout.

Patrick looking focused during a rowing workout.

Believe it or not, it’s almost November.  We have to set our clocks back this coming weekend so it’s going to be really dark when we wake up and really dark when we get out of work.  It seems like only yesterday we were in the middle of the 90 degree summer days.  Maybe because we were, Denver weather is bananas sometimes.  

With November comes the start of the holiday season.  Many of us will be traveling to different parts to see family and friends for the holidays.  I know that when I’ve traveled in the past finding a gym or place to workout can sometimes be challenging and honestly the last thing I have time to do.  That being said there are a ton of amazing resources online that can provide Travel WODS that you can easily do with no little or no equipment.

I know just picking a number and doing that many burpees can be simple and challenging, but let’s be honest there are much more exciting and inventive ways to get your heart rate up.  We have a large volume of no equipment needed workouts in the office so if you’re heading out of town and need a few ideas on something to do for a workout, just let us know.

You can do a quick Google search and you’ll find many great resources online that provide plenty of workouts that require little to no equipment.  It is always good to have a jump rope handy and since they are easy to pack, there really is no excuse to not having one with you.  Unless of course your physical therapist and doctor tell you that you still have 4 weeks to go before you can use one,then it might be best to not pack one and give yourself the urge to see what you can do.  

The point is there really is no excuse to not get a little fitness in while you’re traveling.  One of the best things I like about CrossFit gyms is that everything is usually planned out, from the warm up to the workout to the accessory work to the cool down at the end.  When I was working out alone, if I didn’t have a plan I could spend way to long just trying to come up with something to do.  Travel WODS provide that same type of planning and convenience and can be done with just your bodyweight and the energy to get moving.  Search online or ask us for a list and we’ll be happy to give you plenty of ideas.  

Monday 151026

Split jerk

Then, 5 rounds for quaity:
3 Split jerk @ 40% of today’s heaviest 1RM
6 Overhead lunge steps
Rest 1 minute


Post weights to BTWB

Split Jerks today! Let’s see if we can get our positions similar to this.

When we sit down to program the workouts for the week we do our best to make sure that we aren’t overloading on a particular movement or movement group, but it’s inevitable that there are going to be days when we wake up really sore.  This could be do to the cumulative effect of workouts performed or even from just a single workout.  I’m looking at you 150 wall balls.  We try our best to make sure the programming in well rounded and varied, but sometimes we just decide to go after a certain area and when we do, there can be a few days in a row that lead to some days where it’s difficult to sit down or raise your arms.  

So what to do on days that we wake up really sore or know that what we just did is going to leave us sore over the next couple of days?  

There are ways to reduce post workout muscle soreness.  From the minds over at The Poliquin Group I present to you a few ways to help accelerate recovery.

Caffeine.  In addition to being a useful for starting your day off, caffeine is also an effective in reducing delayed onset muscle soreness or DOMS.  DOMS is the reason a workout hurts more 48 hours after being done versus 24 hours. The recommended dose is 5mg/kg of body weight pre workout to reduce muscle soreness.  

Add some Ginger to your cooking.  2 grams of ginger has been shown in recent studies to reduce inflammation that coincides with intense muscle damage.  

BCAA’s.  Branch Chain Amino Acids aid in protein synthesis and reducing muscle breakdown as well as assist in conserving tissue during intense training.  

Training more often can also help in reducing DOMS.  The first workout may be a killer but continuously training will condition the muscles to be better prepared for the type of workouts performed inside the gym.  It may seem impossible to move a few days after a really intense workout, but the best thing to do is get up and move around and get back into the gym.  

For more great advice click HERE to read the full article at The Poliquin Group’s website.  

Sunday 151025

For time:
50 Ab mat sit ups
5 Muscle ups
40 Ab mat sit ups
4 Muscle ups
30 Ab mat sit ups
3 Muscle ups
20 Ab mat sit ups
2 Muscle ups
10 Ab mat sit ups
1 Muscle up

Post time to comments or BTWB

Paleo Pancakes!! YAAA!

Paleo Pancakes!! YAAA!

Pancakes?  YES!! The following recipe comes from our very own Maddie Berky from her MadWellness website.  In case you didn’t know, Maddie has a great FREE E-book download that you should absolutely download and read to get some great tips on the WHY’s and WHAT’s to put on your plate named BUILD A BALANCED PLATE LIKE A FOOD NINJA.  

  1. 1 large, super ripe plantain (~1 cup)
  2. 1 egg
  3. 1T coconut flour
  4. 1/8 t baking soda
  5. dash of salt & cinnamon
  1. Chop and peel your plantain. (You can choose any order on those verbs, but I find plantains are easiest to maneuver when you’ve cut off both ends; cut at least in half; sliced through 1-2 sides of the skin with a small pairing knife; and then peel them.)
  2. Place peeled plantain and the remaining ingredients in your food processor and pulse till totally smooth. If your batter looks super thin, add a little more coconut flour. You may need to try some batter at this point too – just throwing that idea out there 😉
  3. Heat a medium – large frying over medium heat (you may need to turn in back down to medium low if it’s browning the bottom of your pancakes, especially if you have an electric stove.)
  4. Place a generous dollop of coconut oil, butter or ghee not the hot pan. Scoop batter into the pan (I made pancakes about 3 inch across) and let cook till the batter on the sides starts to become firm.
  5. With great authority, slide your spatula under each pancake and flip. No matter what happens, don’t apologize.
  6. I tend to eat my pancakes more medium rare, so I almost immediately pull those suckers off after flipping. If you like them more around the well-done realm, keep them on till when you press gently on the top it feels firm-ish.
  7. Top with fruit, nuts, a fried egg, some maple syrup, and or whatever’s in your heart.
  8. Great little snacks for later. Especially with a some nut butter spread on top. Just sayin’…


Saturday 151024

In Teams of 2 complete for time:
200 Power snatch, 95#(65#)
200 Calories on the rower

Post times to comments and BTWB


Say baby, what’s happenin’?

*Verve yoga is happening this Sunday. Get signed up on MBO and get bendy with Kacey Sunday @ 11am.

*Halloween is coming up, if you plan to join a class next Saturday, wear your favorite costume!! 

*Mark your calendars, November 1st is Daylight Savings time, we get to set our clocks back 1 hour and get a little extra sleep.

*November 14th Jake’s will be hosting the DeVito Strong Party and Fundraiser starting @ 5pm. It will be featuring a silent auction, raffle and drink specials. All of the money raised will go towards Sarah DeVito’s fund. There is also a clipboard with info regarding purchasing DeVito Strong apparel on Verve’s front desk. 

*November 14th-15th Verve will be hosting a Level 1 Trainer Course. We will provide an early morning WOD and then be closed the remainder of the day. Stay tuned for reminders. If you are interested in attending the course, click here for more info and to register.

*November 21st-22nd is the Turkey Challenge hosted by MBS CrossFit in Broomfield. Verve has 7 teams registered to compete. Start dusting off your cold weather gear and get ready to scream loud.



Friday 151023

For time:
Run 800 meters
21 Kettlebell swings 24kg(16kg)
21 Pull ups
Run 600 meters
15 Kettlebell swings 24kg(16kg)
15 Pull ups
Run 400 meters
9 Kettlebell swings 24kg(16kg)
9 Pull ups

Post time to comments or BTWB

Coach Maddie taking her prowess to the water!

Coach Maddie taking her prowess to the water!

CROSSFIT AND THE “AGING” ATHLETE Part Two – One man’s approach

I found a great article from Andy Petranek on Breaking Muscle that hit on many of the things I hear from myself and my fellow “aging” CrossFitters.  Andy brings up on-going, nagging “injuries” and how he has changed his mindset regarding CrossFit.  You can view the article in its entirety here

A Different Version of CrossFit: How I Made My Training Sustainable and Injury Free

You’re 35 years old, athletic, and play some recreation sports. You’re married (or thinking about it) and maybe have a kid or two. You work. A lot. You’re working to get ahead to pay for the things you want to enjoy in life. You don’t have much (if any) free time.

So, how do you train to keep yourself healthy, fit, and injury free? What is the right balance of intensity, endurance, weights, and recovery to ensure that you’re continuing to progress ten, twenty, even thirty years from now? What can you do for fewer than six hours each week to ensure you’re prepared for the rigors of life?

Those were the questions I started to ask myself about four years ago. Five years into my life as a CrossFit coach.

My Injuries Were Adding Up
One of the reasons I started to ask was because I was noticing myself getting injured. Not big, hairy, nasty crazy injuries, just little nagging things that wouldn’t go away for six months – or two years. Medial and lateral epicondylitis (tennis and golfer’s elbow); shoulder and hip joint pain; a heel stress fracture; wrist, thumb and big toe joint issues; random neck tweaks; and a recurring lower back tweak that would happen about twice a year after a deadlift workout. But were these really injuries? And was this style of training, along with the injuries, aches, and pain I was experiencing, really necessary for an elite and appropriate level of fitness? Could I get the results I wanted any other way?

My aches and pains, in hindsight, were definitely injuries. After all, they were preventing me from moving and performing at the level that I knew myself capable, and from feeling good in my normal, daily life. They came about as a result of my mindset and context, developed over the first five years of CrossFitting – training hard five to six days per week, and going AHAP (as hard as possible) every single workout

Considering a Different Approach to CrossFit

But then those these little nagging issues started to creep in. “Non-injuries” as I’d like to call them. The first one was lateral epicondylitis (tennis elbow). I first experienced it when traveling and visiting CrossFit Ocean City, on the Maryland Eastern Shore. I remember it because on the drive back to Washington, DC, I had this strange pain in my right elbow when turning the steering wheel of the car that I couldn’t get to go away. That little pain led to about eight months of elbow rest – no pull ups, no Olympic lifts, rowing without bending the elbows, and hundreds of dollars (maybe thousands) on physical therapy. Eight months later the pain was gone. Then, suddenly, out of the blue – golfer’s elbow.

It went like that, one little nagging issue at a time, scattered all over my body, each seemingly unrelated to the other, for a couple years. Until I started to actually look at things. Maybe a different version of the CrossFit Kool-Aid was something to consider? A version that allowed me to enjoy a body and a life free of injury for many, many years to come. Maybe slamming myself against the wall as hard as I could day in and day out, putting in a maximal effort in every workout, while “fun” (in a CrossFit sort of way), wasn’t something that was sustainable for my body in the long run.

I started backing off in workouts. I got in the pool. I started doing recovery runs that were not for time. I also started to put less pressure on myself to compare what I was doing to other people. Time, weight, rounds, distance, and that all-important label of “Rx” all became lower priority. What became more of a priority was being aware of how my body felt before, during, and after a workout – and what I would do to be kind to it, take care of it, and allow it to heal and recover.

I sprinkled fast, intense workouts in when it felt right, and when I felt good, fresh and ready. During those workouts, I kept my focus inward – on me – and not outside of me, on the rest of the athletes in the room and on the whiteboard. And I never took my training too seriously. After all, a workout is just a workout. There are many other things that lead to fitness and health in life.

Still Doing CrossFit and Injury Free

I’ve been injury-free now for about a year. I still have a few minor and occasional pains, but all of the things that made me feel like my body was aging way faster than my athletic ability (feeling like “an old man”) are gone. I don’t feel creaky in the morning. I’m spending much more time mobilizing and stretching. I’m totally relaxed during workouts, literally dancing between sets and rounds (and I’m not a very good dancer – ask anyone who’s seen me) in order to physically remind myself to relax, be easy on myself, and have fun.  

I’m doing two, maybe three CrossFit workouts a week and at least one strength workout (not for time) each week. If I’m feeling great, I go for it – and that is fun too! But I’m always thinking of the adage, “Live to fight another day.” 

I’m doing some sprinting work once per week, and I’ve added in recovery endurance. This is different from the endurance I was doing before. Now, I’m intentionally keeping my heart rate down (yes, I’m even using a heart rate monitor), going at a pace that allows me to feel good and even carry on a conversation. I’m using these workouts as easy metabolic recovery and a way to build my endurance. I also love to work on technique during these workouts. Since I’m going easy, I have the brain capacity to actually think about what I’m doing, where I’m landing, and how I’m breathing. Sometimes I even stop mid run, ride, swim or row to reset my focus.

The result of all of these changes has been a much happier me. I’ve been able to maintain most of the fitness I had before, I’ve actually improved my endurance, and my body is feeling more flow, energy, and life in it than it has in years.

As I get older, taking care of the temple that is my body becomes more and more important. This was the reason for writing my book, Fire Your Gym – to create a methodology and program that is doable and sustainable for years and years, taking advantage of the benefits of high intensity exercise, while sprinkling in the appropriate amount of recovery, endurance, and sprints. 

I love how I feel as a result of this huge change in my life. I love the benefits from high intensity exercise and CrossFit, and I love how well it works when combined with other easier, slower, less intense training and recovery. I now have an incredibly high level of fitness that I can sustain for years to come, and a training program that supports my body, keeps me from getting injured, and allows me to be at my best each and every day.

Thursday 151022


Then, 4 rounds for quality:
10 Romanian deadlifts @ 30% of today’s heaviest deadlift
Run 100 meters
Rest 2 minutes between rounds

Post loads to comments and BTWB

Verve rowers. Generating 1,000s of watts of wind power since 2008.

Verve rowers. Generating 1,000s of watts of wind power since 2008.

Cholesterol is not a bad guy, he’s just misunderstood (continuation of last week’s blog on the truth about cholesterol) By Courtney Shepherd and the fine people at The Art of Manliness

Last week I introduced you to my Grammy B and let you all in on some of our family drama. Grammy B and I often disagree on most things nutrition. We come from two different generations of how food was looked at and the science behind what we eat. My Grammy B is fairly certain I will drop dead too early in this life from heart disease brought on by a hearty consumption of eggs, delicious whole eggs. My Grammy B has not been convinced by my numerous doctor’s physicals that my cholesterol level is, in a word, phenomenal. 

Well, thanks to the people at The Art of Manliness and their article “Everything You Know About Cholesterol Is Wrong”, we can start to take another look at cholesterol and maybe see, he’s not such a bad guy. Last week I shared the benefits/ necessities of cholesterol and a small look into the flawed study done decades ago that gave cholesterol it’s bad rap. For the whole article, click here. So we know it’s not all bad, in fact we know that we actually need cholesterol, the questions remains. . . 

How Your Body Gets the Cholesterol It Needs

Your body produces about 80% of the cholesterol it needs during the day; the other 20% comes from food.

About 20% to 25% of the cholesterol that your body produces is created in the liver from fatty acids. Other places where your body manufactures cholesterol include your intestines, adrenal glands, and reproductive organs.

When you consume foods with cholesterol, your body uses it. If you consume a lot of cholesterol, your body will just decrease the amount that it produces itself. If you don’t consume much cholesterol, your body will simply increase the amount it produces on its own. So even if you eat all the bacon and eggs you can stomach, your overall cholesterol levels will probably stay about the same.

Genetics, not diet, seems to play a larger role in your overall cholesterol levels.

Beyond Good and Bad Cholesterol: HDL and LDL Cholesterol

Cholesterol is transported in the blood attached to carrier proteins. These cholesterol-protein combos are called lipoproteins. Lipoproteins are typically broken up into two groups based on their density: high-density lipoproteins (HDL) and low-density lipoproteins (LDL).

For years, researchers and doctors have called HDL “good cholesterol” and LDL “bad cholesterol.” While that’s roughly accurate, recent research has given us a much more nuanced look at HDL and LDL cholesterol. For example, not all HDL is good and not all LDL is bad. Below, we break down everything you need to know about these two groups.

HDL Cholesterol. The reason doctors call HDL “good cholesterol” is because HDL removes the so-called bad LDL cholesterol from the body. HDL does this by transporting cholesterol away from the body’s tissues and back to the liver where it’s turned into bile and excreted out of your body. HDL is what gets rid of excess cholesterol in your body and prevents build-up in your arteries.

Because HDL is your body’s cholesterol garbage truck, the more you have, the better. Recent research suggests that your HDL should be more than 60 mg/dL.

While HDL as a broad category is good for you, recent research has shown that not all HDL is the same. There are two subtypes; one is good for you, the other not so much. HDL-2 particles are large, buoyant, and provide the most protection from the build-up of LDL cholesterol. These particles are also anti-inflammatory. HDL-3, on the other hand, is small, dense, and possibly inflammatory. So while you want a high overall HDL number, you’ll want to have more HDL-2 than HDL-3 in your system. Newer tests can suss out the difference between the two, and researchers are developing therapies to target lowering just HDL-3. However, for most folks, you don’t need to worry too much about the two sub-types. Just knowing your overall HDL will do.

To increase your HDL levels, get plenty of exercise, don’t smoke, and increase your consumption of healthy monosaturated fats that you’ll find in foods like olive oil, avocados, fish, and nuts.

LDL Cholesterol. LDL is considered “bad” cholesterol because it can build up in the arteries, blocking blood flow. Unlike HDL that transports cholesterol away from body tissue and to the liver, LDL delivers cholesterol to the body after the liver produces it.

While our body needs the cholesterol that LDL delivers, too much of it could create health problems by building up in the arteries. Consequently, researchers and doctors recommend that folks shoot for an LDL that’s lower than 100 mg/dL.

Just as with HDL, not all LDL is the same. There are two types of LDL particles. One is terrible for you and the other only causes problems when it’s oxidized. LDL-A is a big, fluffy molecule that won’t cause any harm to your system so long as it’s not damaged by oxidation, which occurs when free radicals attach to the LDL. When this happens, the cholesterol converts to plaque. Researchers believe LDL-A levels play little or no role in heart disease or other circulatory problems.

LDL-B, on the other hand, is the bad kind. It’s a small, hard, and dense molecule that causes your arteries to harden. While you should focus on lowering your overall LDL levels, you’re better off having more LDL-A and less LDL-B. Blood tests can measure both of these.

To lower your LDL levels, get rid of excess body fat and increase your HDL levels with the lifestyle suggestions above. Research has shown that increased consumption of saturated fat can help decrease the amount of LDL-B particles in your system.

Lp(a): The Alpha Wolf Cholesterol Particle. While HDL and LDL levels get the lion’s share of attention, there’s a third type of lipoprotein that likely has more of an influence on your risk for heart disease than both HDL and LDL levels. Lipoprotein(a), or Lp(a), is a very small, yet highly inflammatory particle that promotes the blood clotting that can lead to coronary heart disease and stroke. Lp(a) is so patently bad for you, cholesterol expert Dr. Stephen Sinatra calls it the “alpha wolf cholesterol particle.”

Lp(a) isn’t a problem in low amounts. In fact, it serves a useful purpose in that it helps repair and restore damaged blood vessels. The problems start whenever your body has to use Lp(a) frequently to perform this function, as often happens when folks have chronic inflammation.

Most cholesterol blood tests don’t measure Lp(a) levels so if you want to know yours, you’ll have to ask for a test that specifically measures it. Ideally Lp(a) levels should stay below 30 mg/dL. Lp(a) levels are primarily determined by genetics, so if you have a family history of early arterial diseases, you should get your Lp(a) levels checked.

The current recommended treatment for high levels of Lp(a) is 1-3 grams daily of niacin, also known as Vitamin B3. When you take niacin at such high levels, you’ll experience what’s called a “niacin flush,” a harmless yet uncomfortable reddening and warming of your skin. To manage the flush, start off your niacin supplementation at 100 mg and very slowly increase the dosage.

Give It to Me Straight: Is It Okay to Eat Cholesterol?

Based on my research on the current studies out there about cholesterol, most folks can wolf down Ron Swanson-amounts of cholesterol without increasing their levels or putting themselves at risk for heart disease. A very small percentage of the population has genes that cause their cholesterol levels to rise significantly when they eat diets high in it. These folks will need to watch their cholesterol intake. To find out if you’re what scientists call “hyper-responsive” to cholesterol, you’ll need to take a test with your doctor.

What goes for cholesterol goes for fat as well. Research has found little connection between heart disease and fat — both the saturated and unsaturated varieties. You do want to stay away from trans fat, though. That’s the man-made fat that has been shown to cause heart disease and other circulatory problems. Keep your foods as whole and natural as possible.

Now you know there’s no need to keep old Mr. Cholesterol at arm’s length. Invite him in for a bacon and egg breakfast and tip your hat to his brain-boosting, infection-fighting, possibly T-raising ways.

**Getting signed up for the Competitor program will end tomorrow, Friday 23rd. If you were thinking about it but weren’t sure, now would be a good time to make a decision to ask about it. Simply email me (courtney@crossfitverve.com) for the list of requirements to participate. Any inquiries sent after Friday will not be looked at until we open the program up again in a few months. Seriously, any questions, do it now or forever hold your peace.

Wednesday 151021

As many reps as possible in 3 minutes of:
50 Wall balls
40 Box jumps, 24″(20″)
30 Toes to bar
20 Chest to bar pull ups
10 Strict handstand push ups
Rest 3 minutes
As many reps as possible in 6 minutes:
50 Wall balls
40 Box jumps, 24″(20″)
30 Toes to bar
20 Chest to bar pull ups
10 Strict handstand push ups
Rest 3 minutes
For time:
50 Wall balls
40 Box jumps, 24″(20″)
30 Toes to bar
20 Chest to bar pull ups
10 Strict handstand push ups

Post reps and times to comments and BTWB

Why is there a trailer for the new Star Wars film on the blog? Why not?

It’s time to Liftoff!!

Following the completion of the the CrossFit Games, and before the start of the next Open,  CrossFit has kept our interest piqued with events such as the CrossFit Invitational and the CrossFit Team Series. They have now added another competitive event for the world to participate in. . . the Liftoff.

The 2015 CrossFit Liftoff is an online, 3 event competition consisting of different weight classes allowing athletes to compare their Olympic lifts with those of similar size around the world. And it wouldn’t be a CrossFit competition if there wasn’t a CrossFit workout involved. Snatch. Clean and jerk. Workout. Two max-effort lifts and a test of GPP make up the 2015 CrossFit Liftoff.

The Liftoff will begin at 5 p.m. PT on Thursday, November 5, with the release of the CrossFit workout. Athletes will have until 5 p.m. PT on Monday, November 9, to submit their scores on the three events.

There are many ways to excel, and win prizes, in the Liftoff. Athletes will be ranked by their overall total (snatch + clean and jerk + workout reps), weightlifting total (snatch + clean and jerk), pound-for-pound score (weightlifting total / bodyweight), overall total within their weight class, snatch weight, clean and jerk weight, and workout reps.


Snatch the most weight, and you’ll win $3,000. Same goes for the clean and jerk.

Set a top 3 weightlifting total or pound-for-pound score, and you’ll win up to $3,000.

Build a top 5 overall total, and you’ll win up to $3,000 plus a Rogue equipment package that includes a Rogue bearing bar, full set of competition plates, metal change plates, Oso collars, and engraved weight belt.

Plus 48 men and women will receive a custom Rogue weight belt for setting a top 3 overall total in their weight class. And more…

All prizes apply equally to men and women in the Open Division.


There are three divisions, Open (all ages), Masters (40+), and Teenage (14-17), and eight weight classes:

Men – 135/150/165/180/195/210/225/226+
Women – 110/120/130/140/150/160/170/171+

For the weight classes, weights are in pounds and express the upper limit. A woman who weighs 131 lb., for example, would be in the 140-lb. weight class. Athletes will have their body weight verified and recorded prior to each event. Body weight will be recorded in whole pounds only (no decimals).

Just like in the CrossFit Games Open, athletes can perform the events at participating CrossFit affiliates in front of a judge, or video record their performances and upload them to YouTube and submit a link with their score. Please note that video footage is required in order to claim any prize.

It’s just $10 to sign up. That’s it. You’ve been hitting those Olympic lifts pretty hard lately, why not put yourself to the test. Click here to register.

Tuesday 151020

5 Rounds
With a 3 minute clock
Row 30(25) Calories
With remaining time as many double unders as possible
Rest 2 minutes between rounds

Post total double unders to BTWB

Great turnout Saturday for the EOD Memorial WOD. Thanks to everyone that came out!

Great turnout Saturday for the EOD Memorial WOD. Thanks to everyone that came out!

As most of you know, we use Beyond the Whiteboard to track all of our workouts and movements.  The link above directs you to a page where you can log your workout for the day.  You can log anything that you do for the day and then use it as a resource to compare data and see how your fitness is changing.  If you are a member at CrossFit Verve you get a Beyond the Whiteboard subscription free of charge.  If you don’t have one and would like one, please let me know by emailing me at eric@crossfitverve.com.  

Recently on the Beyond the Whiteboard blog they posted an article about the 20 most popular movements since 2008 that have been programmed on crossfit.com.  Any guesses on what number 1 is? You’ll probably be surprised to know that it’s actually running.  Back in 2008 and 2009 the pull up was the most popular movement, but since then running has been the most popular movement each year.

The most popular weightlifting movement is the deadlift.  The deadlift has been in the top 4 most popular movements since 2008 and has been the second most popular movement overall for the past 2 years.  The top 3 movements are running, deadlifts, and pull ups.  A representative for each of the 3 movement categories.  Actually those three together make up a pretty classic CrossFit type workout.  Below are the top 10 movements logged on Beyond the Whiteboard based on crossfit.com programming.  The article is really interesting and has some great insight into what goes into programming crossfit workouts.  Click HERE to read the entire article.  

  2009 2010 2011 2012 2013 2014 2015
1 Pull-up Pull-up Run Run Run Run Run
2 Run Run Pull-up Pull-up Pull-up Deadlift Deadlift
3 Push-up Deadlift Deadlift Deadlift Deadlift Pull-up Back Squat
4 Deadlift Push-up Push-up Kettlebell Swing Burpee Back Squat Double Under
5 Air Squat Kettlebell Swing Kettlebell Swing Burpee Double Under Double Under Pull-up
6 Kettlebell Swing Air Squat Burpee Double Under Kettlebell Swing Row Row
7 Row Burpee Double Under Push-up Row Burpee Wall Ball
8 Burpee Row Row Row Back Squat Wall Ball Front Squat
9 Thruster Double Under Air Squat Back Squat Push-up Front Squat Burpee
10  Abmat Sit-up Wall Ball Wall Ball Wall Ball Wall Ball Box Jump Push-up


Monday 151019

Push Jerk

Every minute on the minute for 5 minutes
5 Push Jerks @ 50% of 1 rep max
5 Burpees over the bar

Post weight to BTWB

Sean getting his first muscle up during Friday's workout!

Sean getting his first muscle up during Friday’s workout!

Our good friend Matt Chan in conjunction with his good friend Eric O’Connor have a new program that recently came online for CrossFitters looking for an edge when it comes to competition training.  Check out his new website and blog HERE.  This is the exact program we will be using for the CrossFit Verve Competitors programming which begins this evening.

Matt and Eric address the topic of quality vs. quantity when it comes to training.  Below is their take on the subject, which I agree with completely.  Read below and let us know your thoughts on the subject.  If you have a thought on the subject that you think would be beneficial for the Verve blog readers, post away in the comments section.

There is a common trend going around these days with CrossFit Competitors unnecessarily doing several workouts a day

The mindset that more is better can make sense…… if I’m seeing improvements with my current training volume, then more must be better right? What we typically see as a result of this type of high volume training is that people rush to get through a training session and do not do any part of it well.

Feeling consistently beat down, as well as developing pain and chronic overuse injuries are common results of trying to do too much.

We’ve fallen into this trap too. Don’t be mistaken, at times throughout the year, higher volume training is necessary and the amount of volume is largely dependent upon the individuals ability level, goals, age, and lifestyle outside of the gym.

For most of us, we need to create the mindset that doing less is better. If you are not able to put forth a great effort with each part of your training session then what good is it really doing you?

Competitors Class starts this evening.  If you’ve been in contact with us about the requirements for participation please remember to sign up for class via MBO.

Sunday 151018

3 Rounds for time:
Run 400 Meters
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Lunch this week!

Lunch this week!



  • 6 medium Idaho or Russet potatoes*
  • cooking spray (I use my Misto)

For the chicken:

  • 12 oz boneless skinless chicken breast (or tenderloins)
  • 1 celery stalk
  • 1/2 onion
  • 1 clove garlic
  • 16 oz fat free low sodium chicken broth
  • 1/3 cup hot cayenne pepper sauce (I used Frank’s)

For the toppings:

  • 12 tbsp reduced fat shredded cheese
  • 1/2 cup carrots, cut into 2-inch matchsticks
  • 1 large celery stalks, cut into 2-inch matchsticks
  • 1/4 cup Skinny Blue Cheese Dressing

In a crock pot, combine chicken, onions, celery stalk, garlic and broth (enough to cover your chicken, use water if the can of broth isn’t enough). Cover and cook on HIGH 4 hours or LOW 6 hours.  Remove the chicken from pot, reserve 1/2 cup broth and discard the rest (or save for other recipes). Shred the chicken with two forks, return to the slow cooker with the 1/2 cup of the broth and the hot sauce; Cook on HIGH for an additional 30 minutes. Makes 1 1/2 cups chicken.
Meanwhile, pierce potato with a fork a few times all around. Place in microwave and cook on high about 5 minutes per potato; set aside to cool. Cut potatoes in half horizontally. Scoop out potatoes (I save the extra potato to make skinny garlic mashed potatoes the next day) leaving about 1/4 inch thick wall, skins will weigh about 1 oz each.
Heat oven to 450°. Lightly spray potato skins on both sides with oil and place a foil lined baking sheet. Season with salt and pepper and bake 10 minutes. Remove from the oven, add 2 tablespoons of chicken meat filling into each potato skin, top with 1 tbsp shredded cheese and bake 5 minutes or until cheese is melted.

Top each with 1 tsp blue cheese dressing, shredded carrots and celery and start eating!

Nutrition Information

Servings: Recipe yields 12, serving size 1 (based on 12 ounce potato per serving)
Fat: 2g
Carbs: 7g
Protein: 8g