Wednesday 160830

For time:
50 Box jump, 24″(20″)
25 Handstand push-ups
40 Box jump, 24″(20″)
20 Handstand push-ups
30 Box jump, 24″(20″)
15 Handstand push-ups
20 Box jump, 24″(20″)
10 Handstand push-ups
10 Box jump, 24″(20″)

5 Handstand push-ups

Post Results to BTWB.

I want to do Barbell Class, but I can’t do a bodyweight Overhead Squat, what should I do next? Why is this one of the two only requirements for Barbell Class?

First of all, I would like to talk about the bodyweight Overhead Squat. In CrossFit it is a benchmark to be able to do 15 reps of the Overhead Squat unbroken at bodyweight, so asking for one is not something that isn’t reasonable. The main reason for this requirement is to make sure that your shoulders can support the load and volume of going overhead anywhere between 3-4 days a week. It’s to make sure that the members of CrossFit Verve remain healthy and functioning properly. It’s because we care.

Next, if you do not have that bodyweight Overhead Squat, what can you do? Well, there are two ways to attack this thing in my mind, mobility and stability. What do you need most? It depends on whether you find it more difficult to get into a position like the bottom of a snatch or if you find it more difficult holding the weight overhead. Mobility would be more of a position issue, where stability would be if you tend to shake uncontrollably the second you are at the top of an Overhead Squat, Snatch or Jerk. 

How should you address mobility issues for Olympic Lifting? There are some unique spots that really affect the positions of the Snatch and Clean and Jerk. Places that you should address are your Thoracic Spine, Hips and Ankles. Some good drills are listed below

  1. T:Spine
    1. Foam Roller T:Spine Extensions x 10 reps x 3 spots
    2. Side Lying T:Spine Rotations x 6-8 reps/side x 2-3 sets
    3. Wall Angels x 10 reps x 2-3 sets
  1. Hips:
    1. Psoas Mash x 2:00-3:00/side
    2. Banded Couch Stretch x 2:00-3:00/side
    3. Pigeon Pose x 2:00-3:00/side
  2. Ankles:
    1. Banded Dorsiflexion Stretch x 1:00-2:00/side
    2. Banded Ankle Distractions x 10-15 reps/side
    3. Bottom of Foot Mash x 2:00-3:00/side

Now what about if stability is your issue? I recommend spending some time adding in certain drills before or after your training. Some of the drills that I like to do for sticking spots such as overhead stability and the bottom of the squat are listed below:


  1. Overhead Positon
    1. Snatch/Jerk Grip Overhead Hold Carry
      1. Using Kettlebell
      2. Using Barbell
      3. Using Bamboo Bar
  2. Bottom Position (Squat)
    1. Squat Holds 
      1. Start unloaded and progress your way to holding empty barbells in the back and front squat for up to 2-3 minutes at a time. 
    2. Sott’s Press
Hopefully this answers some of your questions about the Overhead Squat requirement and what you can do to make sure that you are on board for Cycle 2!

Tuesday 160830

As many rounds as possible in 20 minutes of:
Calorie row, 15(12)
50 Double unders
15 Dumbbell squat clean, 40#(25#)
50 Meter Dumbbell farmer carry 40#(25#)

Post to BTWB

Huckleberry, aka Tombstone, Verve's new director of discipline.

Huckleberry, aka Tombstone, Verve’s new director of discipline.

I’m not an enormous fan of running.  Yes I see the benefits of it, but I’ve never been one of those people that enjoys just going out for a run.  Hey let’s go run a 10K, it’s not something you’ll hear should I call you.  Let’s go do some fast exercising, is.  That being said I recently read an interesting article on The Poliquin Group’s website regarding sprinting.  Now I know it’s not the same as a lengthy distance run, but after reading the article and reading the benefits, I’m convincing myself that running might be more fun than I thought.  

I digress.  Here are some great benefits to sprinting.  Sprints, help you lose fat, build muscle, improve your health, and can come in handy when you need to run away from someone.  That last one may be specifically for me only. 

Here are some bullet points from the article.  For the full article and studies referenced click HERE.

Sprints help you lose fat and not only that, but they do it in a short amount of time.  Here’s some facts from a 2010 study.  Participants in the study ran 6 sprint sessions of 6 30 second full effort sprints with 4 minutes of rest between.  The average waist size dropped by 3 cm in that time.  

Sprints help you build muscle by increasing the fast twitch fibers and studies have shown that sprinting enhances protein synthesis pathways by as much as 230 percent.  Sprinting can also increase testosterone levels and decrease cortisol levels which is a desired balance when looking to increase muscle and decrease fat.  Women won’t see the same increase in testosterone but will see increase in growth hormone levels, burn fat, and help build muscle.  

There are many additional benefits to sprint training including; improved cognition and brain function, improved circulation and lung function, improved insulin sensitivity and energy use.  Click the bold link above for all the benefits to sprint training.  

Later this week, there is a workout that involves a form of sprinting.  Based on the information in the article and the bullet points above, make sure you give an all out effort during the sprint portion of the workout to experience the benefits. 


Monday 160829

Take 15 minutes to work up to a heavy push press

Then, every minute on the minute x 10:
:10 Handstand hold
3 Push press @ 70% of today’s heaviest

Post Result to BTWB.

Come to Barbell Class Monday night at 7pm!

Come to Barbell Class Monday night at 7pm!

First and foremost, Barbell Class starts tonight (Monday) at 7pm. Be there. Second, with barbell starting right at 7pm, what should you be doing before hand to get ready? I’m going to outline a good warm-up to be ready for Barbell Class.

First, I recommend trying your best to get to Verve about 30 minutes early. If you haven’t noticed in most class structure we take our time in beginning of class to get your bodies ready to do some heavy lifting. Barbell Class is no different. Here is the four step process I typically go through before doing any lifting:

  1. Mobility
  2. Monostructural Warm-up
  3. Dynamic Warm-up
  4. Specific Warm-up

Okay, great, now how do I address these. Here is how:


Think about lacrosse balls, foam rollers, bands and all of the toys that we have at Verve in the front right corner of the gym. You should spend somewhere between 10-15 minutes before lifting to help open up some tight spots. I would pick 2-3 drills and perform them each for about 2-3:00/side of whatever you are working. Some trouble areas typically lie in the T:Spine, Pecs, Lats, Hip and Ankles. I would start there. ?


This is the actual first part of getting “warm”. I like to pick something that will get me to start breaking a sweat. I like to pick from running, rowing, assault bike and even sled work. You want to perform this at a conversational pace.

Dynamic Warm-up:

This is where we start putting our bodies through an active range of motion. Some good choices are arm circles, leg swings, air squats, glute bridges and step ups. Pretty much anything that gets your body moving in a range of motion you will be using that day. Perform each exercise for 8-10 reps/side

Specific Warm-up:

Well, it’s Barbell Class, so the last 5-10 minutes before class, I would suggest to start moving an empty barbell or a PVC. If you are performing snatches that day, I would do some: Snatch High Pulls, Muscle Snatches, Overhead Squats, Snatch Balances and even some Hang Power Snatches. You want your body to start getting used to the positions you are going to have to be in for the next hour.

The workout starts with the warm-up. If you cut it short, you could be leaving some extra pounds on the table when it comes to the workout. Get those pounds!

Sunday 160828

For time:
5 Rope climbs
25 DB snatch, alternating 40#(25#)
25 Ab-mat sit-ups
4 Rope climbs
20 DB snatch, alternating 40#(25#)
20 Ab-mat sit-ups
3 Rope climbs
15 DB snatch, alternating 40#(25#)
15 Ab-mat sit-ups
2 Rope climbs
10 DB snatch, alternating 40#(25#)
10 Ab-mat sit-ups

Post time to comments or BTWB

Perfect side dish for anything!

Perfect side dish for anything!

BRUSSEL SPROUTS SLAW – courtesy of Paleo Comfort Foods


  • 1 cup pecans, toasted
  • 1/2 pound bacon, cut into small pieces
  • 1/4 cup Dijon mustard
  • 2 tablespoons apple cider vinegar
  • 3 tablespoons fresh lemon juice
  • 1/4 cup olive oil
  • 1 1/2 pounds brussel sprouts, trimmed
  • 2 green onions (scallions), sliced on the bias
  • salt and pepper


  1. (if your pecans aren’t already toasted, then simply heat a large skillet over medium heat, toss your pecans in, and toast until fragrant, being careful not to burn)
  2. In a large sauté pan or skillet, cook bacon until crispy. Remove the bacon from the pan, saving the bacon grease (if you have loads of bacon grease, pour some off and save for future use). Crumble up the bacon and set aside.
  3. In a small bowl whisk mustard, vinegar, and lemon juice together
  4. Using the 1/8 or 1/4 inch slicing disk on your food processor, slice the Brussels sprouts.
  5. Heat the skillet (the one with the bacon grease) over medium heat, and add the sliced Brussels sprouts, sautéing until softened and slightly browned.
  6. Pour the mustard/vinegar/lemon/olive oil mixture over the sprouts, stirring to combine. Mix in 1/2 the pecans, bacon and scallions. Season with salt and pepper to taste.
  7. Place slaw in a serving dish and serve with the remaining pecans on top.

**To make this recipe more macro friendly, you could decrease the olive oil and elminate the pecans, but DON’T eliminate the bacon because why would you do that??**

Saturday 160827

In teams of 2, complete as many rounds as possible in 15 minutes of:
7 Thrusters, 95#(65#)
7 Burpees over the bar
7 Pull-ups

*1 partner will complete a whole round before next partner goes.

Post rounds and reps to comments and BTWB

Rowing and deadlifts had you all like. . . .

Rowing and deadlifts had you all like. . . .


I got DOMS. That’s what we are going to call it. “I got DOMS”. 

This is the story of the week for most of you folks. Delayed Onset Muscle Soreness. For some it wasn’t all that delayed. The last few weeks of programming I’ve been throwing in volume days over heavy days, in an effort to build strength endurance over absolute strength. This volume has some of you questioning your life choices, “Why do I come to Verve?” “Why do I live in a house with so many stairs?”. Well here is an article chalk full of information regarding DOMS as well as some ways to help deal with it. I’ll give you a little teaser. . . caffeine consumption can be helpful.

Dealing with DOMS

Dealing with DOMS

You can get more information from the article “Nine Amazing Ways To Reduce Post-Workout Muscle Soreness” By The Poliquin Group, just click here. 


Friday 160826

For time:
Run 1 mile
Rest 6 minutes
Run 800m
Rest 4 minutes
Run 400m
Rest 2 minutes
100 Double unders

Post time to comments or BTWB

The 5:30am class working on their Rockett skills and Phoebe and Chance just giving us blue steel.

The 5:30am class working on their Rockett skills and Phoebe and Chance just giving us blue steel.

Postural Kyphosis – It’s not just for Grandma any more! – Anna Mattson

First, what is Postural Kyphosis? Postural Kyphosis is the rounding of the upper back due to the shortening/tightening of the chest muscles pulling your shoulders inward and forward combined with a weakening of the upper back muscles leading to a rounding of the upper back.  In the past, this was only seen in elderly women but in recent years with the prevalence of desk-bound jobs and cell phones that now run our life, we are seeing it MUCH younger people, even some of us at the gym.  The following article discusses some of the interesting points of this issue and how to help rid yourself of the posture issues.  You can see the article in its entirety here

Do you slouch in your office chair at work? Are you starting to notice rounded shoulders with your neck protruding forward? Do you stand up at 5 P.M. and feel like your back resembles a question mark?

Slouching all day in an office chair forces your chest muscles to tighten, which pulls your spine forward and rotates your shoulders inward, while at the same time weakening the muscles of your upper back that aid in posture.

In other words, you start looking like a hunchback and may experience pain in your neck, lower back, and even arms and legs.

The good news is that Postural Kyphosis, the clinical term for this condition, is completely reversible. The 5 corrective exercises below can relieve chest tightness and strengthen your upper back muscles to help you look more like superman and less like a hunchback. Choose 3 of the 5 exercises (one must be a chest exercise) to complete a few times per week until your posture is improved. Before starting any exercise program, be sure to consult with your doctor. A guide by Built Lean:

Chest Stretch

Facing the corner of a wall, extend your right arm and put your hand against the side of the wall. Turn your body left and lean forward as you feel the stretch in your chest and shoulder. Be sure to keep your arm in line with the plane of your shoulder as you complete the stretch. Hold this stretch for 30 seconds and complete on both sides for 3 sets.

Chest Compression With A Massage Ball

In addition to stretching, deep tissue massage using a tennis, or massage ball can help restore muscle flexibility in your chest.

Holding a massage ball with both hands, press the ball and slowly roll it around the side of your chest. As you move the ball around, apply steady pressure to areas of tightness to relieve tension. Massage for 30 seconds on each side of your chest and complete for 3 sets.

Prone Y Extension
The Prone Y Extension accomplishes a lot in one exercise: it rotates your shoulders outward, stretches your abdomen (which is normally flexed), stretches your chest, and strengthens your lower back extensor muscles, along with the upper back muscles associated with posture.

Lie flat on the floor with your legs shoulder width apart and your arms extended in a “Y” over your head. Lift your torso off the ground while simultaneously externally rotating your shoulders so that your palms are facing upwards. Hold this position for 5-10 seconds, then lower down. Repeat for 3 sets of 8 repetitions.

Be Conscious of Your Posture

To ensure long term changes, it is critical that you become more conscious of posture when standing and sitting. Needless to say, human beings are not designed to sit in an office all day. We are built to move. Getting out of your office chair to walk around several times throughout the day can go a long way.

Follow A Balanced Exercise Program

If you are doing a lot of bench press, curls, and crunches, in combination with slouching in a chair all day long, kyphosis can worsen. Be sure to stretch your chest muscles and incorporate leg and back exercises into your fitness routine. An effectively structured fitness program can help improve your posture, functional strength, and overall health and well-being. If you are not regularly exercising, I would put it as #1 on your To-Do list.

Use Proper Ergonomics At Work

The monitor should be placed at arm’s length directly in front of you at 15- 30 degrees below your line of sight. Your forearms should form a 90 degree angle as you type and your legs should form a 90 degree angle as you sit. Keep your shoulders back, chest out, head up and use a wrist pad placed directly behind the keyboard.

I am going to place a couple of challenges to you and you can choose to take them on or not:

CHALLENGE #1 – Set an alarm on your phone to remind you to check your posture every 30 minutes.

CHALLENGE #2 – Every time you are sitting at a red light, press the back of your head into the headrest for the duration of the light.  This will loosen the muscles in your neck and upper back!



Thursday 160824

7 Rounds for max reps:
1 Minute max calories on rower
1 Minute rest
1 Minute max rep deadlift, 275#(185#)
1 Minute rest

Post reps to comments and BTWB

Dear women, please keep doing CrossFit. Sincerely, everyone other than Chad.

Dear women, please keep doing CrossFit. Sincerely, everyone other than Chad.


Chad from The Bachelorette made a plea via twitter to all women to stop doing CrossFit. I would suggest Chad make a plea to anyone, including women, to introduce him to leg day. . . but that is neither here nor there. The reason for his plea? Because powerlifter bodies are not sexy. Again, I would ague that neither are chicken legs. But to each his own. He got what was coming to him from so many on social media using the hashtag #tryagainChad. One response was a favorite, it simply said, “Never turn down a chance to empower ladies to lift”. More true words could not have been spoken. I believe it is because of ignorant statements made by the Chads of the world that some women remain hesitant to step into a Crossfit gym and pick up weights. It wasn’t long after the Chad/ Twitter/ CrossFit scandal came to light that I came across an article that may help encourage the hesitant. I know that hesitant person is not you, random non CrossFit people probably don’t read Verve’s blog. But after you read it, send it on. And sorry guys, this one is aimed at the ladies. . . I’ll get you next time.

11 Things I Wish Non-CrossFit Girls Knew By Rene Moilanen (click here for article)

When I ask my female friends to join a CrossFit class with me, they often roll their eyes. Oh, no, they say. I’m intimidated, it seems scary, I don’t want to get big, I only like cardio, I don’t like to lift heavy weights, I have a bad back… the excuses go on and on. It doesn’t help that we CrossFit women publicly lament our inability to find pants that fit our massive quads or cover our scabby shins or that we can’t squeeze our biceps into those cute little cap-sleeved shirts. We’re not exactly selling it.

Here’s what I wish they knew about CrossFit:

1. You’ll get strong and that’s a good thing. If you had to pull your 50-pound son back over the edge of a cliff or run with him 5 blocks to the nearest clinic after he wipes out on his skateboard, could you do it? You won’t get strong lifting 2-pound dumbbells so get serious about building the body you need for yourself and your family – just in case.

2. CrossFit is incredibly supportive for women. My CrossFit gym is cattiness-free. Sure, we have good-natured rivalries to top the leaderboard, but we women cheer for each other, we push each other, we hug each other. We inspire each other.

3. You’ll gain independence. You don’t need a man to open that damn peanut butter jar. Get strong so you can move your own furniture. Get flexible so you can zip up the back of the dress yourself. Get fast so you can sprint to the front of the Black Friday line on your own. Don’t depend on anyone else. Be your own strength.

4. We’re not what you see on ESPN. There are some very amazing athletes at my gym. But for every athlete who can rep out muscle-ups and deadlift 3 times her bodyweight, there are 10 of us still struggling to get pull-ups. We’re not the ones you see in the CrossFit Games. No need to be intimidated. Come in, work hard.

5. We represent all ages and stages of life. CrossFit classes are filled with middle-aged dads, suburban stay-at-home moms, 20-year-old college students, grandmothers, bikini models, not-so-much bikini models… you get the idea. We don’t all look like Julie Foucher (sadly).

6. Working out with men is good for you. Maybe you’re more comfortable exercising in ladies-only gyms or all-female barre classes. But working out alongside men – performing the same movements, racing against the same clock, running the same track – is healthy for you. Women compete against men all the time whether we know it or not, particularly at work, and the last thing you want is to be good for a woman. You want to best everyone. CrossFit gives you a safe space to test your mettle against the boys – and often times, we beat ’em.

7. You can wear a shirt. Forget the pictures you’ve seen of gorgeous CrossFit women prancing around in their athletic bras with rock-hard abs. We wear shirts. It’s fine.

8. We do cardio. If you can’t give up your “cardio,” don’t worry. We do cardio. Only we call it conditioning and I can assure you it’s 10 times harder than whatever you’re doing in Zumba.

9. We wear cute workout clothes. Do you know why you’re now sporting funky tall socks and Lululemon short-shorts at your turbokickboxing class? Because of CrossFit. We CrossFitters catapulted this look to the mainstream, mostly so we could keep our aforementioned scabby shins from getting worse. In any event, you’re welcome.

10. CrossFit was made for busy women. If you’re juggling a job and family life, or school and career, CrossFit is the perfect program for you. Some of our workouts are 7 minutes long. SEVEN MINUTES. And more, those 7 minutes will do you more good than the 45 minutes you’re spending on the elliptical. So why waste all that time? It’s as if CrossFit was invented by multi-tasking moms who needed to figure out a way to lift heavy weights, get their heart rates up, and be back in their work clothes before the lunch hour was over.

11. Do it for your kids. Or if you don’t have kids, other people’s kids. Your nieces and nephews, your cousin’s kids, the neighbor’s kids. Demonstrate what it’s like to be a strong, independent woman for the next generation and inspire them to keep up.

Wednesday 180823

Every 90 seconds x 15 rounds:
Front squat

Rounds 1-3: 10 Front squat @ 50%
Rounds 4-6: 8 Front squat @ 60%
Rounds 7-9: 6 Front squat @ 70%
Rounds 10-12: 4 Front squat @ 80%
Rounds 13-15: 2 Front squat @ 90%

Post Results to BTWB.

Verve's own, Frank Moore will be riding his bike 200 miles to raise money and awareness for The Leukemia and Lymphoma Society (LLS).

Verve’s own, Frank Moore will be riding his bike 200 miles to raise money and awareness for The Leukemia and Lymphoma Society (LLS).

Heroes don’t wear capes. They ride bikes.

I was going to write a piece on Frank Moore’s project called CellCycle, so I reached out to him for some things that I could share with you all. What Frank wrote was very inspiring and way better than anything I would have, so please listen up and read through what Frank has to say about riding to raise money and awareness for The Leukemia and Lymphoma Society (LLS)

“Thank you guys again for giving some attention to this. Here are some things I get asked – and possibly some things for the blog.

I started the charity CellCycle in June to raise money and awareness for Leukemia and Lymphoma patients. This organization is 100% home grown. I took some time off work, bought the website site domain, designed the website, wrote the content and concept and then after much thought – sent CellCycle into the world to do some good. Simply put, CellCycle is me and it is deeply personal. At the website you will also learn I am not just asking for your money. I am going to ride my bike 200 miles across Switzerland over 4 days and climbing a little over 20,000 vertical feet through the Alps for your support. To put it in perspective, you can drive across Switzerland in 230 miles. I planned this ride and will complete on my own, with no support and with all my belongings on my bike. In CrossFit terms, there are no modifications; this ride must be completed as prescribed.

Patient’s with blood cancer (or leukemia and lymphoma) are important to me for a few reasons. Foremost, a member of my family was diagnosed with leukemia a little less than a year ago. And not just any member of our family, but one of the youngest members of our family. My brother’s daughter Etta, our niece, was diagnosed on December 23rd 2015 with Acute Lymphoblastic Leukemia (B-ALL) at 6 years old. I struggled finding ways to be useful during this time given my brother, his wife and their 2 children live in Portland Oregon. It took some time, but I came to realize there is so much that can be done to help this community and patient’s and their families are often too busy with treatment to fundraise in earnest for this cause. Furthermore as a medical doctor who specializes blood cancer, I had diagnosed this same disease 100 times before it became personal and this has changed me forever. I am not happy that a family member has life-threatening illness, but I am not going to miss the lessons it will teach.

There are some amazing treatments just on the horizon for patient’s with blood cancer who have a high risk of relapse, like our niece. We donate 100% of CellCycle money to the Leukemia and Lymphoma Society (LLS) who provide funding for research, advocacy and treatments for patients with blood cancer. Read our Training Blog to see how LLS supported medical research has not only saved lives, but made our world a better place in some unexpected ways too. Through CellCycle I have met some incredible survivors who have provided a personal understanding of many diseases I have diagnosed so many times but only now come to understand completely. These individuals share their stories on our Training Blog too.

How much money have we raised? Our goal was $10,000 and we reached it with a little time to spare. So, I added a stretch goal of an additional $5,000 and am hopeful we will meet that goal too. If you follow the journey at I will announce our total funds raised on the last day of the ride. I am riding August 28th through August 31st through the towns of Montreaux, Verbier, Crans-Montana and Zermatt. If you ski, you probably know these places. Daily updates to the website will be made during the ride with photos and blogs, so please follow the journey and consider donating to CellCycle. I assure you these donations are changing lives, many are the lives of children with blood cancer.

Things I am bringing? Toothpaste, Photo of Eric Clancy, Water, Sunscreen, Lock of Courtney Shepherd’s hair, Inflatable Doll in the likeness of Mick Lewis (for companionship, don’t be weird) and most importantly is my “Can Do” Ca-attitude for the mountain sections. And socks.”

Please take some time to go over to Frank’s page and donate to a good cause that hits close to home!

Tuesday 160823

For time:
400m run
50 Push-ups
100′ Bear crawl
400m run
50 Handstand push-ups
100′ Handstand walk
400m run

Post time to BTWB

The whiteboard, love it or hate it?

The whiteboard, love it or hate it?


What’s the first thing we all do when we get into the gym?  I’m talking about after we’ve changed, said hello to our friends, and put all our belongings away.  Look at the Whiteboard of course.  Maybe you look to see what your friends were able to do or maybe you look to see what the best score, time, weight of the day is.  We always keep the previous days workout on the board so you can look and see how you and your fellow Verve members did.  

I have a love hate relationship with the whiteboard.  I love it because it’s great to help us track our progress but I hate it because too many are so concerned with seeing an RX next to our name that we sacrifice certain things to get said RX.  Sounds very similar to a few recent posts discussing intensity, doesn’t it?  When we program workouts we design them to have a certain intensity to them and then we scale accordingly so that everyone still feels that intensity.  Now clearly not all of us can do all the workouts as written and that’s a good thing.  We need to scale to keep intensity high, have great mechanics, and get better at movements we need work on, before we start worrying about being able to do a rep scheme or weight for a particular workout.  There are many more benefits to the whiteboard, but also some negative aspects as well.  

Here are a few good things about the whiteboard as referenced from an article in BoxLife Magazine.  

Motivation.  The scores your friends or friendly competition put up are great for motivating you and also to give you an idea of how you should approach a workout.  Perhaps you see that your friend did a workout at a certain weight.  You know that you and your friend are pretty close in strength so seeing her weight might convince you to do a similar weight.  

Goals.  Writing your score on the whiteboard shows that you’re moving in the correct direction to your fitness goals. We love seeing PR’s next to your names.  Doesn’t matter if it’s a lifting PR or a workout PR.  The PR still shows that you are making gains in your fitness and that’s something to be proud of.  

Now here are few of the not so positives with the whiteboard.

Loss of Focus.  Say you’re in a workout and you know what your friends time is.  Well what happens if you look at the clock and realize you’re not going to be able to beat his time, what happens?  We lose focus and start our brains running, instead of busting your butt to finish the workout and put up your best time possible.  

The Whiteboard doesn’t tell the whole story.  What if an athlete messed up counting and ended up doing a few more or less reps but that loss of counting was reflected in the time on the board?  What if something affected the workout result? We may not know the whole story behind the time listed.  

My advice is take the whiteboard for what it is, a board we write your name on and keep track of your score.  That’s it.  The real question should be how much better are you than the day you began your fitness journey?  

I personally haven’t done too many workouts lately as my focus has been on strength.  My overall fitness has taken a step back, but that was my plan so I’m okay with it.  When I start joining classes and doing the workouts, I’m going to scale them so that I can keep my intensity very high.  Once I’m happy with where I am, then I will begin to scale up and ultimately start doing all the workouts I can Rx.  If I notice my intensity is lacking because I tried to much to fast, I’ll scale down again.  That’s the give and take and there’s nothing wrong with it.  We all have limitations and it’s important to understand what they are and realize that it’s a long process.  

What are you thoughts on the whiteboard?  Love it?  Hate it?  Let’s hear it.

Monday 160822

15-12-9 reps
Clean & Jerk

Post Results to BTWB

Mike Cain wants to know, "Do you even lift, bro?"

Mike Cain wants to know, “Do you even lift, bro?”

Verve Barbell Club

Coach, I feel weak, what else can I do to get strong? Ask and receive. Verve would like to introduce it’s new barbell club. We are going to be starting this program out with a two week free trial period. This will give members a chance to get a feel for what the program is going to be like. This will be from August 29, 2016 to September 11, 2016.

Once the free trial period is over, we will run a 12 Week Macrocycle that will break down into 3 different, 4 Week Mesocycles. This will allow us to work on specific lifts that will layer on top of each other in order to focus on getting stronger in our snatch and clean and jerk, but also our squats, presses and pulls. This program will cost an additional $90 for Verve members and $400 for non-Verve members. These are upfront prices that will pay for the entire twelve week program.

I already pay a membership, why the extra charge?
1. In order to have results in strength, consistency needs to be had.

2. There is more time and energy going into creating, writing, evaluating the program.
3. We are opening more available class slots, which requires more staffing in order to coach these classes.

As of right now this will be a 4-Day/week program including one of those days on Saturday. Classes will be held at 7-8pm during the week and 12:30-1:30p on Saturday. Each class will run for an hour, where you are expected to come already warmed up and ready to start moving a barbell. 

Who can join?
The requirements needed to be able to join the Verve Barbell program are very basic. We are looking for people to have at least 8 months of consistent CrossFit/Weightlifting experience and a bodyweight Overhead Squat. 

Lastly, how do I supplement this with CrossFit Classes?
With implementing a 4-Day/week lifting program, it would be inappropriate to assume you could take the same number of CrossFit classes you previously were. With increasing something, we have to decrease something else to make sure we aren’t over doing it and at risk for injury. If your goal is purely to get strong, I would recommend to just take Verve Barbell Classes. However, if you are looking to increase your strength, while maintaining capacity, I would suggest to drop down the number of classes you were taking per week to 2-3, while making sure you weren’t overloading your squatting, pressing or pulling on any one given day. 

In Summary:
Purpose of Program: Get strong, fix technical issues in the Olympic Lifts
Free Trial Period: August 29, 2016 to September 11th, 2016
Program Dates: September 12, 2016 to November 20, 2016
Cost: Verve Members – $90 for 12 Week Cycle; Non-Verve Members – $400 for 12 Week Cycle.
Days Per Week: 4 Days, one of which is on a Saturday
Requirements: At least 8 months of CrossFit and a bodyweight Overhead Squat.