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4/15/14


Main – CrossFit

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General Warm up

50 DU’s or 25 Attempts
20 overhead walking lunges 65/55#

Warm-up (No Measure)

5×3, 3-Stop Clean Pull,65/55#
(not alternating)
Then…
3×3 Front Squat, 45/35# (after instruction)

1 Squat Clean + 1 Hang Squat Clean + 1 Shoulder to Overhead

First one starts from the ground, second starts from top of the knee, and the shoulder to overhead can be either of the jerks, shoulder press or pushpress. You will not let go of the bar through all 3 movements.

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4/14/14

Main – CrossFit

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General Warm up

500m Row
4×30 Sec Squat hold,135/95# bounce out of the bottom
1 Wall walk after each set, get as close as you can to the wall each time, try to touch your stomach.

RJ (Time)

5 Rounds for time of:
800m Run
5 Rope Climbs, 15′
50 Push-ups

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4/12/14


Main – CrossFit

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General Warm up

400m Run
25 DU’s or attempts
15 sec handstand hold

Warm-up (No Measure)

7×1 Squat Clean build to 185/125#
1 HSPU between sets

J.J. (Time)

For Time:
1 Squat Clean, 185#
10 Parallette Handstand Push-ups
2 Squat Clean, 185#
9 Parallette Handstand Push-ups
3 Squat Clean, 185#
8 Parallette Handstand Push-ups
4 Squat Clean, 185#
7 Parallette Handstand Push-ups
5 Squat Clean, 185#
6 Parallette Handstand Push-ups
6 Squat Clean, 185#
5 Parallette Handstand Push-ups
7 Squat Clean, 185#
4 Parallette Handstand Push-ups
8 Squat Clean, 185#
3 Parallette Handstand Push-ups
9 Squat Clean, 185#
2 Parallette Handstand Push-ups
10 Squat Clean, 185#
1 Parallette Handstand Push-ups
**RX for Women on this WOD is 125#

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4/11/14


Main – CrossFit

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General Warm up

25 DU’s or 25 Attempts
15 overhead walking lunges, 45/35#

Squat Snatch (1-1-1-1-1-1-1)

These are Squat Snatch to count. Each failed attempt counts. DO NOT DO MORE THEN 7 ATTEMPTS.

Squat Clean and Jerk (1-1-1-1-1-1-1)

These are SQUAT Clean & Jerk. Each failed attempt counts. DO NOT DO MORE THEN 7 ATTEMPTS.

Metcon (Time)

5 RFT of:
1000m row
30 hip extensions or Good mornings,45/35#
30 GHD sit-ups
**When doing good morning be sure to POP your hips forward on the way up to bring your hips into the movement. You may run 800m instead if you were not here yesterday…**

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4/10/14

Main – CrossFit

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Dynamic Warm up (No Measure)

Frankenstein’s
20 Jumping Jacks
Lunges
Butt Kickers
High Knees
Caterpillars

Shoulder Rotation
Neck Rotation

Metcon (Time)

5 RFT of:
800m Run
25 Burpees

Bench Press (3-3-3-3-3-3-3)

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10 Reasons to Try CrossFit.

full_chan2

Few in the world of fitness can boast about a resume like Matt Chan can. A four-time top 10 finisher at the CrossFit games, he has been one of the event’s most consistently successful participants since it was first held in 2007, including placing second in 2012. Matt is a co-owner of Denver’s CrossFit Verve, voted one of the best CrossFit boxes in Denver in 2013. Here, Matt shares his top ten reasons why you should try CrossFit.

  1. Results - That’s what we’re all after right? Whether you’re after decreased body fat, increased muscle mass, improved triglycerides, or stronger bones, CrossFit produces measurable results that are visible in blood tests and in the mirror.  Who doesn’t want to look good naked?!?
  2. GPP - CrossFit is a General Physical Preparedness program that prepares you well for life’s demands.  No matter how simple the task, by practicing a wide array of functional movements, you’ll be increasing your longevity and independence.  Gone are the days of ”back and bi’s, chest and tri’s.”  Welcome to a world where routine is the enemy and the certainty is change.
  3. Universal scalability - Whether you’re a professional athlete, out of shape, or a retiree, the CrossFit program is adapted to suit the needs of any individual.  We scale the loads, repetitions, or even the exercises and produce the same fitness. Should Grandma do CrossFit?  Absolutely!  Will it look very different from a CrossFit Games-level athlete? Without a doubt.
  4. Neurological sufficiency - By practicing functional movements that are inescapable in daily life, you’re learning to move safely and efficiently.  For example, though the deadlift might sound dangerous, any time you pick an object off the ground, you’re completing a deadlift.  By practicing the movement, you’re wiring your body to perform the movement well.
  5. Mindset - CrossFitters experience many adaptations to the program, but one of the biggest is the adaptation that occurs between the ears.  CrossFit requires hard work and hard work is uncomfortable.  One of the greatest elements of CrossFit is the mental toughness that it creates and carries into all aspects of life.
  6. Off-season training - There are a lot of sports that people participate in that are seasonal (triathlon, skiing, climbing, football…) and require a sport-specific skillset.  CrossFit is an amazing program for off-season training to improve fitness as a whole by developing cardiovascular/respiratory endurance, stamina, strength, flexibility, power, speed, coordination, accuracy, agility, and balance. By bringing each of these specific capacities up, athletes perform better in-season.
  7. Community - Experience a community unlike any other.  CrossFit at an affiliate, such as CrossFit Verve, is more than just exercise.  You’ll celebrate personal records alongside other athletes (all participants are considered athletes no matter what level).  You’ll have the opportunity to experience community events, such as Paleo potlucks, competitions (as a spectator or as an athlete), team events, learning workshops, and subject matter expert lectures.  Or, you can just come in on an active rest day, and mobilize your tired muscles and chat with friends.
  8. Affordability - A point of contention for many people.  There are several options for getting involved with CrossFit, from personal training ($$$), to small group training at an affiliate ($$), to working out on your own utilizing CrossFit.com (free!). The most common route is starting at an affiliate, where you’ll be taught the skills necessary to complete a WOD (workout of the day), be coached through a WOD, and then be cooled down.  Try getting that for $150/month at a “Globo-gym.”
  9. A change of pace - Losing the excitement you used to have for exercise?  Well, keep it going!  Because the workout changes everyday, you’ll find yourself clicking refresh on your affiliate’s WOD blog (a guilty pleasure of all CrossFitters) each night until the new workout is released.  You’ll find yourself getting butterflies in your stomach on the way to the gym and you’ll be rushing with endorphins as you leave.
  10. Fun - CrossFit is making working out fun again.  This is the biggest point for most people.  By combining elements from the list above, CrossFit will leave you sweating, smiling, and wanting more.  Don’t believe me?  Call a buddy and attend a free “intro class” at your local affiliate.  Most allow one or two free drop-ins to get a feel for the culture at the gym.  If you don’t like one, try another!
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4/9/14


Main – CrossFit

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General Warm up

1000m Row
25 walking lunges

Warm-up (No Measure)

3×10 Clean & Jerk (No Split) from the Hang @ 50% of your max C&J

** Take a 2 Mississippi Pause after the clean and before the jerk**

Metcon (Time)

3 rounds for time of:

25 Pullups
25 ring dips
100 squats

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Two Types of Muscle Growth By Chris Slaughter

Why is that 150 pound dude over there back squatting 400 and I weigh 200 pounds and can’t even do 300!?
I’ve asked myself this question more than once, and here’s a little bit of insight. I’ll preface this blog post by saying that these two “labels” of hypertrophy are not very well research documented. There have been very few “athletes” who are seriously training that have offered up their precious muscle tissue for biopsy and analysis. So some of the research is still in much debate.

Alright here we go: There are two types of muscle hypertrophy (growth) of tissue.

Muscle_cell_Nature

Sarcoplastic (or Colloquial): This is when the muscle fibers themselves grow bigger, encompass more volume; but has been shown to produce a poor, non-linear (capping mechanism) size to strength ratio. What this means is that at some point, when we increase muscle size we aren’t increasing strength, we’re just getting bigger. The muscles aren’t actually able to produce more force. This is the primary method of muscle hypertrophy for body builders.It’s important to note that the sarcoplasm is not able to actually induce force inside the muscle. It has no ability to do so. The sarcoplasm is kind of like the surrounding fluid of the muscle cells, it’s similar to the cytoplasm of say an organ cell. The speculated reason for an increased sarcoplasm in muscles is that it can hold more nutrients for the cell to run on. Think in bodybuilder workouts where sets of 15-20 are pretty common, and it’s going to be done over and over again for 6-10 sets on one isolated muscle.
Myofibrillar: this is when the muscle fibers (the myofibrils) become denser. The muscles themselves are filled with more mitrochondria, and the result is an in increase in the muscles ability to produce force. This is an adaptation which would be best exhibited by Olympic style lifters.Take for example some of the female lifters that are under 105 pounds (yea you read that right), the world record for that category is currently a 266 pound clean and jerk. It is pretty much impossible to get very big being only 105 pounds. This kind of muscle growth is mainly exhibited in higher-weight, lower-rep (1-5) sets. The cross sectional area of the myofibrils can increase quite drastically without getting much bigger in circumference. Area is a squared function, so for just a little increase in muscle diameter you get a big increase in strength.
I really appreciate the saying; strong is the new sexy. And I think the word “toned” is kind of a misnomer. What people mean by toned is they can see “some” muscle definition, and aren’t “bulky”. Toned generally involves doing light weight for sets of 20 or something, but as described above that is exactly how to make muscles bulky. The other thing is this doesn’t correlate to strength all that well, the best way to build strong muscles is by heavier sets of lower reps. When accompanied with a good diet, bam we are toned. Just like that. Whoa. Muscle Growth is now in our wheelhouse.

 

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4/8/14


Main – CrossFit

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General Warm up

50 DU’s or 25 Attempts and yes you do have to attempt!
10 Overhead Squating duck walks, 45/35#
1 minute break
10 Overhead Squating Duck walks IN REVERSE, 45/35#

Warm-up (No Measure)

Build to a max,
1 Power Snatch, then 1 Overhead Squat

**If you can’t do them both with the weight you have on, it doesn’t count.**

Metcon (Time)

5 RFT of:
3 Rope Climbs
10 Deadlifts, 275/185#

**alternate with someone in between reps on the rope**

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4/7/14

Main – CrossFit

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General Warm up

500m Row
4×30 sec Squat 135/95# hold facing the clock
1 handstand between sets of pause squats

Warm-up (No Measure)

3 rounds of
3 box jumps
3 squat cleans, 105/75#
3 GHD Situps

**We start the Metcon 20mins into the hour.**

Metcon (Time)

For time:
Run 800 meters
Then, 3 rounds of:
20 Box jumps 24/20″
20 Squat cleans 95/65#
20 Sit ups
Then, run 800 meters

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