Friday 171110

For time:
Russian kettlebell swings 53#(35#)
Box jump overs 24″(20″)
Ab mat sit ups

Post results to comments or BTWB


We have 2 Reverse Hyper machines in the gym and we want to make sure you know why and how to use them.  The following article does a great job explaining it.  You can see the article here

The reverse hyper was developed by Westside Barbell’s Louie Simmons, who is one of the top powerlifting coaches in the world. Simmons originally used the reverse hyper for rehabilitating his back and spine, as he was dealing with some significant injuries. The reverse hyper can be used with both light and heavy loads in everyday training to reduce lower back tightness and strengthen hamstrings, glutes, hips, and more.

  • Strength Gains
    The reverse hyper builds posterior chain strength, which will increase squat and deadlift strength. Strength development can be achieved by using light, medium, and heavy loads 3-4 times per week. It is important start with our progressions and ease your way into using the reverse hyper. Too much, too soon can be very potent and cause a lot of tightness and discomfort.

    • Progression 1 – No weight. Controlled movement, specifically at the top and bottom.

    • Progression 2 – Light weight. Continue to control movements a the top and bottom.

    • Progression 3 – Add weight only after a coach has given you the go ahead. It is very important to avoid hyperextension and hyperflexion. A coach can give you feedback.

  • Therapy 
    The reverse hyper is also used for spine and back therapy.
    “It decompresses the spine and has no vertical compression on the spine at all. This machine serves as a rehabilitation mechanism in the eccentric phase. The spine is gently stretched and depressurized during the process, creating–in essence–an internal pumping mechanism, filling the spinal column with spinal fluid and the lower back muscles with blood.” (From
    If you have back issues and you think the reverse hyper may benefit you, please talk to a coach and have them teach you proper technique for creating decompression and traction. This technique can be very useful if done correctly; if done poorly, it can potentially cause more problems.

  • Core Control
    Lastly, the reverse hyper teaches you to control your core as you move the weight. This emphasizes the “core to extremity” rule that we teach everyday at NoCoast. “Core to extremity” is the key to all functional movement. When moving any kind of load, it is important to support your big, core musculature first and then let your extremities help move the load. The same is true for the reverse hyper. Not only does it teach you to engage your glutes, abs, and core, but it is imperative that you control the machine with the right musculature in order to keep your spine and back safe. This is the same concept as learning and performing the deadlift and squat.

If you did not get an introduction to the reverse hyper, please ask a coach for a demo before using it. It is important to understand how to use it to keep yourself safe, as well as to maximize your time on it.


Thursday 171109

As many rounds as possible in 14 minutes of:
9 Bar facing burpees
12 Power snatch, 95#(65#)
15 Wall balls, 20#(14#)

Post rounds and reps to comments and BTWB

The evening Sprint class putting some miles on those assault bikes.












Over the past several weeks/ months we have been squatting regularly on Mondays. This squat session is currently disguised as a clean and jerk. Included in these days we sprinkled in the odd single leg step up, some funky weighted side lunges, may be even a double KB swing. . . who knows. We got crazy. . . or did we? Perhaps there was a reason for our actions, a method behind the madness if you will. While we know we can improve our squat by squatting, there are other things we can do a bit more regularly that can aid in our squat gains, without the potential issues that can come with getting below parallel a few too many times. Because squatting too much is actually a thing, I swear. Puori offers up 5 simple suggestions that can help us in our squat gains.

How to PR Your Squat: 5 Simple Suggestions By Puori

At certain checkpoints throughout the year I encourage the athletes I coach to list training goals they want to work toward over the next few months. One common theme I’ve recognized, whether they’re a weekend warrior or Regionals hopeful, is that people want to get stronger. Other than muscle-ups, highest on people’s lists for improvement are the Olympic lifts: the snatch and clean and jerk.

While there are a lot of ways for someone to improve their technique to lift more weight, good technique will only bring you so far. While technique work should never be neglected, as someone whose own progress has stagnated in the Olympic lifts, I can attest that sometimes you just need to build raw strength in order to move that heavier barbell.

Specifically what I’ve been focusing on lately is improving my front and back squats which have, not surprisingly, also plateaued for over a year now. I can currently clean and jerk 15 pounds less than my lifetime max front squat. I can catch more weight in the clean but won’t have the legs to stand it up so I know that (lack of) leg strength is limiting my progress.

In addition to the Olympic lifts, squats have a tremendous amount of carry-over to overall performance in CrossFit. If you look at the 12 foundational CrossFit Movements, three are squat variations (air squat, front squat, overhead squat), three more have a squatting component (medball clean, wall ball, thruster) and two rely more on an aggressive leg drive (push press and push jerk), which rely on leg strength.

There’s no denying that strong legs are an important component for success in weightlifting and in Crossfit. So how does one go about gaining this coveted leg strength?

1. Perfect Your Technique

I always find it amusing when someone says they want a double bodyweight back squat yet their air squat resembles that of my dog’s posture while she goes to the bathroom. I hate to be the bearer of bad news but if you cannot execute a basic bodyweight air squat then you have no business squatting with a barbell.

Instead, goblet squats or squats hugging a heavy medicine ball are great variations that allow someone to add weight to the squat while still promoting proper mechanics. Here are 5 squat mistakes you might be making — if there’s anything we’ve learned from seeing Murph at the Games for the last two years it’s that no matter how high you climb in this sport you better have a good air squat.

2. Squat More

Now that your technique is dialed in it’s time to put it to good use. If you’re only squatting once every two weeks then you’re simply not maximizing the rate at which you can improve. It sounds like a straightforward concept: squat more to improve your squat. But some people might hear they need to squat more and immediately jump into a Smolov cycle or find a Bulgarian program that has them maxing out nearly every day, which I very highly discourage.

This concept of “more” does have a limit at which squatting too often and too much volume will inhibit your progress because you simply won’t be able to recover. The weights, reps and sets you choose should vary as you progress through a cycle. I’ve found that training the squat two to three days a week is plenty, especially for CrossFit athletes that are inevitably acquiring additional squatting volume in the form of thrusters, wall balls, cleans and snatches during WODs.

Of course there are lots of tried and true programs out there such as the Texas method, 5-3-1 and Hatch to name a few. But if you find that after completing a volume-based program you still aren’t seeing progress then this is where adding more variety in the program can be very beneficial. Doing tempo variations such as eccentrics and pauses is a great way to add variety and challenge your muscles to break through that plateau.

As with anything, it’s paramount that whatever approach you choose you ease into it. If you’re currently only squatting once every few weeks then increase it to once every week for three to four weeks and see how you feel. Then bump it up to twice a week for a few weeks and again see how your body responds. The fastest way to impede your progress is by getting injured. So as you increase your squat volume it’s important to listen to your body and remember to deload by backing off the volume and intensity every few weeks to allow your body to recover.

3. Train Single Leg Movements

There are so many benefits to training single leg exercises that go beyond building leg strength. For one they allow you to train your legs without taxing your body as much as barbell squats. Doing single leg exercises will help even out imbalances between your legs, keep your joints healthy by requiring you to engage different muscles than with a traditional front or back squat and force you to learn how to properly stabilize your joints since you need to balance on one foot.

Among my favorites are box step-ups, lunges and Bulgarian split squats. All of these movements should be done regularly and be used as strength exercises if done weighted by holding dumbbells but should be done with just bodyweight as a warm-up before squatting to promote mobility.

4. Hip Thrusts

The glutes and quads are the primary muscle groups working during a squat. One of the most common technique faults I see during squatting is excessive forward tracking of the knee which is a default for people who like to rely more heavily on their quads instead of engaging their glutes. Doing so is going to not only put excess strain on your knees but by not fully engaging one of the most powerful muscle groups, your glutes, you are definitely not lifting to your true capacity.

What I love about the hip thrust is that it isolates the glute max and has actually been shown to create greater activation of the glute max compared to during a barbell back squat (1). Doing a few sets of hip thrusts as glute activation, either unweighted with a band around your knees or with a barbell as shown in the video, will allow you to recruit more power from your glutes during your squats.

5. Good Mornings/Reverse Hypers

Good mornings and reverse hypers are essential accessory movements that are superior at building posterior chain strength. Strong legs do nothing if you don’t have the core strength to support a heavy barbell on your shoulders. Reverse hypers provide decompression of the spine, as well as simultaneously strengthening your spinal erectors and low back.

For rehab and therapeutic effects, Louie Simmons (who invented the machine) recommends four sets of 20-25 reps with very light weight (no more than 25% of your max back squat) and for strengthening prescribes four sets of 10 reps at up to 50% of your max back squat.

While reverse hypers are excellent for building posterior chain strength, the expensive price tag makes them rare to come by. A great substitute that will provide all of the posterior strengthening are good mornings. These are great for developing the glutes and hamstrings, developing proper hinging patterns and training your spinal erectors as stabilizers. If you’ve never done a good morning I recommend starting with a banded version. As you feel more confident in your technique move up to an empty barbell and slowly add weight as your back gets stronger.

It’s important to keep in mind that the more experienced you become the harder you have to work to make smaller margins of progress as your body adapts to training. Whatever program led to your 20# PR last winter might not lead to any improvement at all the second time around. Next time you find that your progress has stalled mix up the program with some tempo work and accessory exercises. As with any exercise focus on the quality of movement and achieving full range of motion for maximum benefit.






Wednesday 171108

Every 4:00 x 5 rounds, complete the following:
Run 400 Meters
5 Deadlifts @ 75% of 1 rep max deadlift

*Score is slowest 400 meter run

Post results to comments or BTWB

Adam looking strong while Jess looks on with judging eyes!!


#2 – HOW DID YOU FIND CROSSFIT / CROSSFIT VERVE? Started Crossfit while living in Tennessee and Verve was a recommendation when I moved to Denver in the fall of 2014
#3 – FAVORITE WORKOUT OR MOVEMENT / LEAST FAVORITE WORKOUT / MOVEMENT: Favorite movement Clean & Jerk or Bodyweight workout. Least Favorite: Lots of cardio or lots of long distance running
#4 – WHAT SONG HAVE YOU COMPLETELY MEMORIZED? Friends in Low Places: Garth Brooks (We would love to see you sing that at karaoke)
#5 – WHAT IS YOUR IDEAL WAY TO SPEND A WEEKEND? (Friday evening) Absolutely nothing! Netflix and relax, (Saturday) Get outside a few golf course, boarding/skiing, morning WOD (Sunday) Recovery WOD, yoga, house projects and obviously football in the fall (Go Chiefs!). 
#6 – WHAT ARE THE SMALL THINGS THAT MAKE YOUR DAY BETTER? Coffee, bacon, peanut butter and puppies
#7 – WHAT ARE YOU LOOKING MOST FORWARD TO IN THE NEXT 10 YEARS? Traveling to new countries, and meeting new people
#1 -Verve in the Community event THIS SATURDAY – 8a – 12p
Meet @ South High School at 8 am to get the assignment for the day
Go to this link for details and to see where to sign up!
#3 Paul Buono Nutrition talk #3 – Wednesday, November 15th @ 7:30pm

Tuesday 171107


3 Rounds for time of:
10 Muscle ups
20 Toes to bar
30(22) Calories on the rower

Post time to BTWB

Walt doing some proper form weighted bear crawls.













With the holidays right around the corner, we are going to cancel Gymnastics class on Thursday night.  Given people will be traveling during the holidays, we are going to hold off on any specialty classes until after the new year when people’s travel schedules calm down.  We will add in Sprint at 5:30 pm to replace Gymnastics on Thursday nights.  

In the new year we will be starting our next cycle of Barbell Club as well as adding a few other specialty classes.  The key to success in these classes will be consistent attendance so rather than starting now with people traveling quite a bit, we’ll wait for the new year.

As yesterday’s blog touched on, we have the Bod Pod coming on November 16th.  We have also requested a second visit of the Bod Pod to occur during the 2nd week of February.  This will be about 3 months after the initial test and will provide some consistency with the testing schedule.  All the details to sign up are below.  

November 16th- Chris Juestel and Mobile Body Metrics will be at Verve with their Bod Pod technology to provide body composition testing. Want to sign up? Click HERE, scroll down the page to the November 16th date on the calendar, you’ll see CrossFit Verve.  Click the date and you’ll be given instructions on how to sign up for the test. We have 2 time blocks for the day, one in the morning and one in the afternoon/early evening.  Chris is open to being here throughout the day, if the demand warrants it, so please email him through his site should you have a question about another time slot during the day.  The price for the test is $50. Follow up sessions within 6 months are $40.  We have already planned for additional visits approximately every 3 months. 


Monday 171106

In 15 minutes build to a heavy 1 rep clean and jerk

Rest 5:00 then,

Every 2 minutes for 5 rounds:
2 Cleans + 1 jerk @ 60%, 65%, 70%, 75%, 75% of today’s heaviest lift

Post loads to comments and BTWB

Raise your hand if you are excited about kids doing CrossFit!!!











Folks!! Verve is hosting a FREE CrossFit Kids Open House! This will give everyone with kids (members, friends, family of members!) an opportunity to bring their younger ones to the gym and let them have some fun with special guest, Coach Haley D. Hopefully we can get them interested in fitness and hanging out at Verve with a regular CrossFit Kids program in the future!

When: Saturday 18th and Saturday 25th
Time: 8am-9am
Who: Kids ages 4-12 years old
How to RSVP: You can comment in the FB Verve social post or send an email to Please let us know 1) how many kids, 2) ages, 3) which days they will be coming. That’s it!

Got a question?? Again, you can comment in Verve social or send an email, we will get you taken care of.

-November 11thVerve In The Community Event!! Verve will be volunteering with “A Little Help”. A Little Help goes into different communities and helps senior citizens with basic chores including maintenance, cleaning, organization, and yard work.

  • TimeSaturday, November 11th from 8am – 12pm
  • How: Click here for details on where to meet and to register

-November 15th- Paul finishes up his 3 part nutrition series with his 3rd and final nutrition talk. The talk will begin @ 7:30pm. This talk is free to Verve members and $10 for non-members. Everyone can sing up for this talk in MBO.

-November 16th- Chris Juestel and Mobile Body Metrics will be at Verve with their Bod Pod technology to provide body composition testing. Want to sign up? Click HERE, scroll down the page to the November 16th date on the calendar, you’ll see CrossFit Verve.  Click the date and you’ll be given instructions on how to sign up for the test. We have 2 time blocks for the day, one in the morning and one in the afternoon/early evening.  Chris is open to being here throughout the day, if the demand warrants it, so please email him through his site should you have a question about another time slot during the day.  The price for the test is $50. Follow up sessions within 6 months are $40.  We have already planned for additional visits approximately every 3 months. 

-November 23rd- Thanksgiving Day, stay tuned for an abbreviated schedule.

-The weekend of December 9th-10th, Verve will be hosting a Level 2 Certificate Course

The Level 2 Certificate Course is an intermediate- level seminar that builds on the concepts and movements introduced at the Level 1 Certificate Course. 

This course is ideally suited for any CrossFit trainer serious about delivering quality coaching. Students enhance their understanding of the CrossFit methodology, program design and implementation, and they advance their skills while coaching others in movements and workouts. Students need to come prepared to be heavily engaged; each leads individual and small-group training sessions, and classroom sessions are discussion-based. Peers and instructors provide feedback and evaluation.

For additional information and to register, click here.

Sunday 171105

In teams complete the following for time:
100 Calories on the assault bike (switch every 10 calories)
100 x 10 Meter prowler pushes
80 Calories on the assault bike (switch every 10 calories)
80 x 10 Meter prowler pushes
60 Calories on the assault bike (switch every 10 calories)
60 x 10 Meter prowler pushes

Post times to comments and BTWB

Christine has been gone for work for 5 long weeks. But now she’s back, and our hearts are complete. #SexyFaceSunday

Saturday 171104


In Teams of 2 complete the following for time:

Run 800 Meters (Partner 1 runs 400 meters,
then partner 2 runs 400 meters)
100 Chest to bar pull ups
75 Russian Kettlebell swings 70#(53#)
50 Syncronized walking lunges
25 Syncronized burpees
Run 800 Meters together

Post time to BTWB















Cajun Garlic Shrimp Noodle Bowls from Lexi’s Clean Kitchen


3 cloves garlic, crushed
3 tablespoons grass-fed butter
10-20 jumbo shrimps, detailed
Cajun seasoning

1 teaspoon paprika
Dash cayenne
1/2 teaspoon sea salt
Dash red pepper flakes
1 teaspoon garlic granules
1 teaspoon onion powder

2 large zucchinis, spiralized
1 red pepper, sliced
1 onion, sliced
1 tablespoon grass-fed butter


Spiralize your zucchini using a spiralizer or even a mandolin will work, set aside

Combine cajun seasoning in a bowl and toss with shrimp

Heat butter and garlic in a pan over medium-high heat.

Add in red pepper and onion and sauté for 3-4 minutes.

Add in cajun shrimp and let cook until opaque.

In a separate pan heat remaining tbsp of butter and lightly sauté zucchini noodles for 3 minutes.

Place zucchini noodles in a bowl and top with garlic cajun shrimp and veggie mixture.

Taste and add salt and seasoning as desired.

Friday 171103

5 Rounds of:
Row 20(16) calories
15 Wall balls 20#(14)
15 GHD sit ups
Rest around 2:00 after each round

*Score is fastest and slowest round

Post results to comments or BTWB

Joel was wondering why we ran out of 10″s yesterday, then he saw Ryan.


The article below has some really good information on how to row efficiently for calories including how the machine calculates calories vs. meters.  You can see the full article here

Rowing for Calories – How To Do It
Written by Shane Farmer

One of the most popular questions about rowing for the sake of CrossFit is how to row for calories. Calories show up frequently i workouts as a unit of measurement and seems to be one of the more challenging parts of rowing to understand. Check out our article about the frequency of rowing in CrossFit programming history to see how much it shows up. It isn’t an overly complicated explanation, but one that warrants a read. We’ll lay it out for you here, so you don’t have to worry about it again.

Being Efficient is Being Efficient

The first question to answer is whether or not we row differently for calories versus other units. And the answer is no.

The most important part of rowing is that you are efficient and that you are able to connect to the machine. Speed comes from your ability to connect to the machine and not from any gimmick or change in technique. What you should strive for is to optimize your connection to the machine which will allow you to apply as much force, acceleration, and distance as possible.


So when we are rowing for calories our goal is not to row any differently than usual but to prioritize connection through good mechanics which you learn with skill and drill work. When you use good mechanics and technique you can’t help but move faster. But if you introduce movement patterns that aren’t based on sound principles you will only confuse yourself in the effort to move faster.

What is the Monitor Asking For?

When the monitor is measuring for calories what it is actually measuring is calories per hour which correlates to power output which is measured in Watts.

Watts and calories per hour are related in a linear fashion meaning they move together. So when you row for calories you are rowing for power output. If you wanted to move twice as fast as you were currently rowing, it would require eight times as much energy when rowing for watts or calories. This isn’t meant to scare you but to help you understand the relationship of what is required to go faster.

What this means is that to go that much faster there is an exponential increase in output needed, which reduces both time and the distance necessary to accomplish the required calories. This concept also works in reverse though. So if you row too slowly, you are punished with an exponentially increasing amount of time and distance.

Going into any workout on the rowing machine requires that you understand how to use it. There is no gaming the rowing stroke that can outperform good movement patterns and efficiency. Taking the time to learn the skill will improve not just your calorie rowing but any of your rowing workouts.


Thursday 171102

In 12 Minutes build to a heavy 1 rep shoulder press

Rest 5:00 then,

As many rounds as possible in 5 minutes of:
10 Dumbbell shoulder press 40#(25#)
30 Double unders

Post loads to comments and BTWB

A little #tbt to Mike entertaining all the ladies.

Today’s blog is going to be a #tbt all around. Not because I’m lazy but because something happened, again. And I already wrote a response to that same something the last time it happened. So you can think of it as a fun loving reminder, for those of you who remember the last time. Or it will be a lovely new introduction of information about the ever dreaded “progressive scaling” and how it is the gateway drug to rhabdo. 

There’s scaling and there’s progessive scaling. . . and there in lies the danger 

By Courtney “if it’s worth saying, it’s worth saying twice” Shepherd

CrossFit’s mantra: Mechanics, consistency, and then intensity. That is the simplest way of saying, we want to see it done right, we want to see it done right a lot, and then we will add complexity/ difficulty to it. What is “it”? “It” is anything we do in CrossFit. Rowing, running, lifting weights, pull-ups, push-ups. . . everything we do has a technique to it, has a way it can be performed with the most efficiency, mechanical advantage, and functionality. It can take a few minutes to find those consistent mechanics in some movements, ie the box jump, and it can take a lifetime of work just to get close to thinking you might be average at others, ie the snatch. In class we warm-up movements, we drill the set up and execution, we cue and correct faults in the movement, the goal is through the course of your CrossFit journey to improve your mechanics, more consistently, so we can add intensity.

What is intensity? It is the independent variable most commonly associated with maximizing the rate of return of favorable adaptation. Excuse-a-what? Intensity is what gets you the results you seek. If the WOD was 100 pull-ups, in as much time as you need, it is very fair to say someone would take an entire hour, if not more, to do those 100 pull-ups. Doing 100 mechanically sound pull-ups in an hour is more like skill work, allowing someone to take any needed rest to assure every pull-up is a good one. But the lack of intensity does not favor adaption to improving the ability to do a lot of pull-ups in a short period of time. On the flip side, if the WOD is 100 pull-ups, in 3 minutes, no matter the cost. People will move, things will get intense but I think this time we can agree, there are many that would be hucking their body around the pull-up bar doing things that look nothing like a pull-up. This excessive intensity at the expense of sound mechanics also does not favor adaptation,  because constantly doing a movement really bad over and over and over again will not one day make you good at that movement. So what are we suppose to do? How do we blend these concepts? We scale the intensity to meet the individual person’s needs. Intensity comes in all forms: more weight, more reps, more time. So to scale someone we can lighten the load, take away a few reps, shorten the time. We can even change the movement or assist the movement. No muscle-ups? We can work on the parts that make up a muscle-up, pull-ups and dips. No pull-ups? We can assist the movement with jumping, bands, or using ring rows. We want you to move well, we want you to keep moving well throughout the workout, and we want you to keep moving well throughout the workout with as much intensity as possible. 

CrossFit is infinitely scaleable. Scaling does not mean we are weak, less of an athlete, or somehow inferior. Scaling is a tool used to help us grow as athletes, increase our strength and capacity, and keep us safe. If you are new to CrossFit, fresh from the foundations program, you may be given fewer rounds, reps, or weight. If you were once a collegiate athlete and find yourself de-conditioned and getting back into working out, you may be given fewer rounds, reps, or weight. If you are recovering from an injury, along with the above, you will also get modified movements to support your rehabilitation. Scaling should never be looked at as a negative thing or something to be avoided at all costs. 

Clearly I’m a fan of the concept of scaling, but something came up in class today that really prompted this post, and that is the concept of progressive scaling. I am not a fan of progressive scaling. In today’s class we had strict ring dips. Someone said they planned to do as many unassisted ring dips as possible until they no longer could, and then they would simply add a band to assist them. Well if I agreed to let this happen (which I did not) then what do we think this athlete would do when they start failing with the first band? My guess, add a second band, to assist the movement further. This folks is progressive scaling. This is a recipe for rhabdo. Going to failure in a movement is your body telling you “that’s it, I don’t have any more”. You adding more assistance to the movement is you telling your body “nope, we are still in this”. When you continue to fail and continue to add more assistance you are literally defying your body’s abilities. You are pushing it beyond it’s actual physical capacity. There is no good outcome that will result from this situation. Muscles fatigue during workouts, it’s okay to adjust a scale or add one during a workout to account for this, but as athletes we cannot go to total muscle failure and progressively scale through it. What would the options have been then for this athlete? Start with one band and use it for the whole workout. If at the end of the workout the athlete crushed all the reps in all the rounds, then perhaps next time we don’t use the band, or we use less of a band. Or don’t use the band in the beginning. But when failure sets in, we need to make a change. We can cut reps, we can move to push-ups (so pushing in a different plane). This also happens a lot with pull-ups. We start with no band, we get mid way through the workout, fail, and grab a band. What band do we grab? The least helpful one possible because we are still clinging to the idea of being as close to the actual pull-up as possible. A few reps in we fail at that, so we go grab another band. . . another tiny little band that will give us just enough help to get through the next few reps before we contemplate the next band we grab. WORST. IDEA. EVER. Over scaling ourselves at the beginning of a workout pays off a lot better than progressively scaling throughout a workout. 

Feel like you are always over scaling? Feel like you are never really sure what you should do? Can’t remember what you did last time so you aren’t sure what you should do this time? There is a very elegant solution to this conundrum. WRITE YOUR STUFF DOWN (anyone that actually knows me, knows I didn’t really mean to say the word “stuff”). People, log your workouts. Put it in a logbook that is always on hand. Sign up for Beyond The Whiteboard and log it online (Verve members get a free subscription through Verve, email to get more info). When you log your workout write down what you used for equipment, weights, movements. How many reps did you do unbroken? How did you feel? Was there an “aha” moment that helped you get through the workout?

Dear logbook, today I did 8 rounds of 5 strict ring dips with 1 light purple band. I did all 5 strict ring dips unbroken for all 8 rounds. They felt really fast and I did not stuck mid dip once. I think I’m becoming what Courtney would describe as a strict ring dip ninja. I love CrossFit. I love strict ring dips. I hope they love me back. 

With this knowledge at my finger tips, the next time a workout comes up with approx 40 strict ring dips throughout the workout, guess what I’m going to do? Try doing them without something less than a light purple band. Because I know, if I possibly do them in sets of 5, I have the potential to be successful. Boom.

[drops mic, steps off soap box]

Scale. Move well, a lot of the time, and quickly. Write the results of that down AND refer back to it often. Use that info to help guide your future decisions. Rinse and repeat. 

After mentioning the word “rhabdo” in class on this ring dip day, someone in class said “What’s rhabdo?” To which I replied, “it’s a medical issue we refer to often that can result from progressive scaling.” The next response was “I’ve never heard you mention it before.” This made me take pause, as I know, for myself, I mention rhabdo every time we program a workout with dips, HSPUs, lots of pull-ups, and GHD sit-ups. So if you’ve never heard it mentioned, then apparently I have some work to do. . . stay tuned for next Thursday when I answer the question that was posed to me, “What is rhabdo?” and more importantly, “why should I care about it?”. 


Wednesday 171101

As many rounds as possible in 20 minutes of:
5 Deadlifts 275#(185#)
10 Push ups
15 Box jump overs 24″(20″)

Post results to comments or BTWB  

Amy looking beautiful on her wedding day!


UPDATE: Amy and Eric became new parents on October 12th to a beautiful little girl Campbell!! We are so happy for the Gerst family and can’t wait to see you back at the gym.

#1 – WHERE WERE YOU BORN? – Odessa, TX  ( the middle of legit no where, unless you are into high school football and oil)

#2 – HOW DID YOU FIND CROSSFIT / VERVE? – Jimmy Riley introduced me to verve. He brought me to a Saturday WOD about 7 years ago! I had some crossfit experience so I didn’t go the intro classes. I did several 1:1 with Cheri to test out of my elements. You can say I was hooked from my first WOD. Loved how friendly everyone is at Verve.

#3 – FAVORITE WORKOUT OR MOVEMENT / LEAST FAVORITE WORKOUT / MOVEMENT.  Favorite workout would have to be either Fight Gone Bad or Murph, I’m a sucker for longer workouts !

#4 – WHAT SONG DO YOU HAVE COMPLETELY MEMORIZED?  You can ask anyone from the old 6:30 am class crew, I love me some gangster rap! I would always ask for it before the WOD would begin, I think I only annoyed Robyn once or twice ! I could sing gansta’s paradise without any help !

#5 – WHAT IS YOUR IDEAL WAY TO SPEND A WEEKEND? Doing a Saturday WOD then head to brunch, run some errands, hang out with Eric and Lili. Sunday we take Lili to the cherry creek Rez to run her and hopefully make her tired! I love to be outside as much as possible! (so many of us feel the same way!)

#6 – WHAT ARE THE SMALL THINGS THAT MAKE YOUR DAY BETTER?  Puppy kisses and soon to be sweet baby kisses! And a good morning kiss from the hubs!

#7 – WHAT ARE YOU LOOKING MOST FORWARD TO IN THE NEXT 10 YEARS? We are having a baby next week ( holy shit) I am looking forward to watching our family grow and developing our own traditions.