https://www.verdantfit.com https://www.verdantfit.com/first-open-experience-coach-lena <h3> Stories of the Open from our coaches </h3> <div> <a href="/"> <img src="https://irp.cdn-website.com/f92220b5/dms3rep/multi/CFG+OPEN+BLK+-26+Logo+2.png"/> </a> </div> <div data-rss-type="text"> I started CrossFit in the fall of 2016 after graduating college and needing to fill the void left by college swimming. Swimming had defined my life for years, and when it ended, I needed something new to dedicate myself to. We had done some Olympic lifting as part of our swim training, so I started at CrossFit DC’s Barbell Club. Before long, I realized that CrossFit classes seemed more my speed. <div> Almost everything felt new. I didn’t know most of the movements, but I came in with a strong engine and a solid pulling base from 15 years in the pool. That was enough to get me through my first year or so of workouts.  </div> <div> My first CrossFit Open was in 2017, and I signed up for a very simple reason: someone assumed I was doing it and signed me up for an intramural team at the gym. I didn’t even know what the Open was, but I said yes. The first Open workout I ever did was 17.1: </div> <div> For time: </div> <div>  10 DB Snatches (50/35) </div> <div>  15 Burpee Box Jump-Overs (24/20”) </div> <div>  20 DB Snatches (50/35) </div> <div>  15 Burpee Box Jump-Overs (24/20”) </div> <div>  30 DB Snatches (50/35) </div> <div>  15 Burpee Box Jump-Overs (24/20”) </div> <div>  40 DB Snatches (50/35) </div> <div>  15 Burpee Box Jump-Overs (24/20”) </div> <div>  50 DB Snatches (50/35) </div> <div>  15 Burpee Box Jump-Overs (24/20”) </div> <div> I had never done a burpee box jump-over before—I genuinely had no idea what I was doing and I needed my judge to walk me through the movement for the first round. I switched hands on the dumbbell snatch on the ground every rep. I just kept moving, completely unaware of whether my pace was good or bad. That workout ended up being my best finish of the year, a whopping 16,927th worldwide. And my back was sore for the next 4 days.  </div> <div> My worst workout that year was a chest-to-bar and squat snatch couplet with increasing weight. The snatches climbed from 65 to 95, then 135, 155, 175, and 185. I remember thinking there was no chance I even touched 135. Looking back at the results, turns out I didn’t even get a single snatch over my head at 95. Out of 216 possible reps, I completed 41. </div> <div> I finished the 2017 CrossFit Open 21,279th overall. </div> <div> Four years later, 17.1 was repeated. I improved my time by more than five minutes—and yet somehow, that performance was my worst finish of the year. </div> <div> In 2017, I couldn’t snatch 95 pounds. Today, I can snatch 175. My best Open finish that first year was 16,927th. Since then, I’ve finished as high as 111th worldwide in a workout in 2024, and in 2025 I competed at the CrossFit Games as part of a team. </div> <div> Everyone starts CrossFit from a different place. I was fortunate to come in with a competitive athletic background, but my progress was never fast or flashy. If you look at my CrossFit profile, what you’ll see isn’t a breakout year—it’s a slow, steady climb. Year after year. Small improvements stacked on top of each other. </div> <div> I wasn’t naturally great at CrossFit. What I was, though, was curious and excited about a new sport with what felt like limitless variety. I showed up every day genuinely interested in what the workout would be and whether I could do a little better than last time. </div> <div> I’m incredibly glad someone pushed me to do the Open that first year. Having those early numbers matters. They remind me how overwhelming CrossFit felt at the beginning—like being tossed into a blender every day—and how far consistent effort can take you over time. Progress didn’t come from talent or shortcuts. It came from showing up, being uncomfortable, and trusting that small steps would eventually add up. </div> <div> And now, when I look back at where I started and having the data from then makes the contrast to where I am now feel real, and it gives me space to pause and be genuinely proud of how far I’ve come and all the work it took to get there and all the amazing relationships I created. </div> <div> <br/> </div> </div> Mon, 02 Feb 2026 17:33:04 GMT https://www.verdantfit.com/first-open-experience-coach-lena thumbnail main image https://www.verdantfit.com/first-open-experience-coach-basile <h3> Stories of the Open from our coaches </h3> <div> <img src="https://irp.cdn-website.com/f92220b5/dms3rep/multi/CFG+OPEN+BLK+-26+Logo+2.png"/> </div> <div data-rss-type="text"> My first CrossFit Games Open was the 2012 CrossFit Games Open. It was so long ago that all the information on the CrossFit Games website has been deprecated and now the information on that year is actually pretty hard to find in its entirety. I began doing CrossFit sometime in September 2011 at CrossFit Meanstreets which is the only gym I have ever belonged to outside of my own gyms. I would do a few classes a day and because this was the early stages of CrossFit I never did any OnRamps or foundation classes. Most classes I would learn a new movement or find something else I had never heard of before.  <div> <br/> </div> <div> When the CrossFit Open came around in February (?) of 2012, I did the first workout with some of the competitors. Andrea Ager was shooting for the games that year and so was Ronnie Teasdale. The first workout was 7 min AMRAP burpee with a 6” touch to any object above your outstretched hand. I believe I did the first workout 4 times and got the exact same score each time, 134 reps. I tried to do a set number every minute, I tried every :30 seconds, every :15 seconds, and then no timing at all. By this time you can tell that I was fully hooked on CrossFit, doing any workout 4 times in less than a week is just silly.  </div> <div> <br/> </div> <div> The second workout was basically the opposite </div> <div> “Proceed through the sequence below completing as many reps as possible in 10 minutes of: </div> <div> 75 pound Snatch, 30 reps </div> <div> 135 pound Snatch, 30 reps </div> <div> 165 pound Snatch, 30 reps </div> <div> 210 pound Snatch, as many reps as possible” </div> <div> <br/> </div> <div> My max at the time was around 145lbs. I ended up getting 15 reps on the 165lbs bar, which was a little more than I weighed at the time. I was really pumped, but the score was not good. The third workout was a box jump, push press, and toes to bar workout that I had to do with the classes. That workout also was my best workout of the Open and earned me a 35th placement in the most competitive region at the time. At this time in the Open there were 5 weeks of Open competition. So there were 2 more workouts after that and somewhere around week 4 I was told about the second stage of the competition called Regionals. As it turned out my first year doing the Open I qualified for Regionals and quickly my entire world started to shift towards local CrossFit competitions in SoCal. That first Open is probably what eventually led to opening Verdant CrossFit in 2014.  </div> <div> <br/> </div> </div> Thu, 29 Jan 2026 18:03:51 GMT https://www.verdantfit.com/first-open-experience-coach-basile thumbnail main image https://www.verdantfit.com/frequently-asked-questions <h3> All your CrossFit Questions, answered here! </h3> <div> <img src="https://irp.cdn-website.com/f92220b5/dms3rep/multi/nightmare-img3.webp"/> </div> <div data-rss-type="text"> <b> General &amp; Getting Started </b> <div> <span> <br/> </span> <div> <b> Q: What exactly is CrossFit? </b> </div> <div> <b> A </b> : CrossFit is constantly varied functional movements performed at high intensity to improve general physical fitness. The goal is to build all-around physical fitness that prepares you for anything life throws at you. </div> <div> <br/> </div> <div> <b> Q:Do I need to be in shape or have prior experience to start? </b> </div> <div> <b> A </b> : Not at all! The beauty of CrossFit is that anyone can do it. You don't need to be in shape to start; you start to get in shape. We tailor every workout to your current fitness level. </div> <div> <br/> </div> <div> <b> Q: Is CrossFit safe for beginners, or is there a high risk of injury? </b> </div> <div> <b> A </b> : Safety is our top priority. When taught correctly by certified coaches, CrossFit is very safe. We minimize injury risk by focusing heavily on proper form, listening to your body, and never pushing beyond safe limits. </div> <div> <br/> </div> <div> <b> Q: How do I get started at Verdant CrossFit? Do you offer a free trial or an introductory program? </b> </div> <div> <b> A </b> : We offer a free - 3 day trial to anyone interested in joining! If you decide to join and are brand new to CrossFit we recommend our "On-Ramp" program. It's a series of 1 on 1 introductory sessions designed to teach you all the fundamental movements and make sure you feel confident and comfortable before you join the regular group classes. </div> <div> <br/> </div> <div> <b> Q: What should I expect in my first class or introductory session? </b> </div> <div> <b> A </b> : Expect a friendly environment! A coach will chat with you about your goals, guide you through a warm-up, teach you the movements for the day, and supervise you through a scaled-down workout. We keep it focused on safety and making sure you have fun. </div> <div> <br/> </div> <div> <b> Q: How is Verdant CrossFit different from a traditional gym membership? </b> </div> <div> <b> A </b> : When you join us, you’re not just paying for equipment access. You get a structured class led by a professional coach every single time you walk in the door, built-in daily programming, and the support of a tight-knit community cheering you on. </div> <div> <br/> </div> <div> <b> Q: Do you offer Kids Classes? </b> </div> <div> <b> A </b> : Yes, we run specific CrossFit Kids Classes. Each location day and times differ so make sure to reach out for more information. </div> <div> <br/> </div> <div> <b> Q: Am I too old for CrossFit? </b> </div> <div> <b> A </b> : Definitely not. The workouts are infinitely adaptable. We have members of all ages, and we modify the movements to help everyone from young adults to seniors with a goal to improve mobility and strength for daily living. </div> <div> <br/> </div> </div> </div> <div data-rss-type="text"> <p> <strong> Membership &amp; Logistics </strong> </p> <p> <br/> </p> <p> <strong> Q: How much is a membership at Verdant CrossFit, and what are the different options? <br/> A: </strong> <span> Here are our current pricing options: </span> </p> <ul> <li> <span> Month-to-Month: $170/month. </span> </li> <li> <span> Family Plans: $145/month per person (2 people); $140/month per person (3+ people). </span> </li> <li> <span> Pre-paid (with a discount): $495 for 3 months; $960 for 6 months; $1,860 for 12 months. </span> </li> </ul> <p> <strong> Q: Does my membership get me access to all 3 Verdant locations? <br/> A: </strong> <span> Yes, you can use your membership at any of our three locations. </span> </p> <p> <strong> Q: Is there an extra fee to attend barbell classes? <br/> A: </strong> <span> No, specialized barbell classes are included in your standard membership fee. </span> </p> <p> <strong> Q: Do you offer discounts (e.g., military, family, student, first responder)? <br/> A: </strong> <span> We currently offer family membership discounts. </span> </p> <p> <strong> Q: What should I wear/bring to a class? <br/> A: </strong> <span> Just wear comfortable workout clothes and athletic shoes. Bring a water bottle and be ready to work hard! </span> </p> <p> <strong> Q: Can I bring a friend to try a class with me? <br/> A: </strong> <span> Absolutely! We encourage friends to try us out.  </span> </p> <p> <span> <br/> </span> </p> </div> <div data-rss-type="text"> <p> <strong> Workouts &amp; Programming </strong> </p> <p> <br/> </p> <p> <strong> Q: What is a WOD? <br/> A: </strong> <span> WOD means Workout of the Day. It’s the specific workout we have programmed for that day, which changes daily to keep things fresh and challenging. </span> </p> <p> <strong> Q: What is the typical structure of a class at Verdant CrossFit? <br/> A: </strong> <span> Our classes run for 60 minutes. We start with a comprehensive warm-up, move into a strength or skill session, then the WOD (the main workout). </span> </p> <p> <strong> Q: What if I can't do certain exercises (e.g., pull-ups, rope climbs, specific weightlifting movements)? <br/> A: </strong> <span> We always provide modifications! Everything is scalable. If you can't do a movement, we'll have a scaling option for you. There is always an alternative that works for you. </span> </p> <p> <strong> Q: What is "scaling," and will I be judged if I need to scale a workout? <br/> A: </strong> <span> Scaling is simply adjusting the workout to match your current ability or limitations. It’s a smart way to train safely and effectively. In our gym, everyone scales something at some point; it's encouraged, never judged. </span> </p> <p> <strong> Q: How often should I attend classes to see results? <br/> A: </strong> <span> Consistency is more important than intensity. Most people see great results attending about 3 to 5 times a week, making sure to listen to their bodies and rest when needed. </span> </p> <p> <strong> Q: Do you offer "open gym" hours for members who want to do their own programming? <br/> A: </strong> <span> No, we currently do not offer open gym hours. All training happens within our structured class times under coach supervision. </span> </p> <p> <span> <br/> </span> </p> </div> <div data-rss-type="text"> <p> <strong> Community &amp; Coaching </strong> </p> <p> <br/> </p> <p> <strong> Q: How do your coaches work with members who have injuries or physical limitations? <br/> A: </strong> <span> Our coaches are experts at adapting workouts. If you have an injury or physical limitation, they will provide specific modifications and scaling options to ensure you can participate safely and effectively. </span> </p> <p> <strong> Q: Are your coaches certified, and do they receive ongoing education? <br/> A: </strong> <span> Yes, all our coaches hold official CrossFit certifications (Level 1, Level 2, etc.) and constantly pursue further education in fitness, weightlifting, and movement mechanics. </span> </p> <p> <strong> Q: How do I track my progress (PRs, WOD times, etc.)? <br/> A: </strong> <span> We make tracking easy! You can log your WOD times and personal records (PRs) using our gym's app/tracking system, Wodify, to watch yourself improve over time. </span> </p> <p> <strong> Q: What kind of community can I expect at Verdant CrossFit? <br/> A: </strong> <span> Expect a very welcoming, inclusive, and encouraging environment. Our members are like family; everyone cheers for each other, high-fives are mandatory, and we often get together outside the gym, too! </span> </p> <p> <span> <br/> </span> </p> </div> <div data-rss-type="text"> <p> <strong> Nutrition &amp; Results </strong> </p> <p> <br/> </p> <p> <strong> Q: Will I lose weight or "get bulky" from doing CrossFit? <br/> A: </strong> <span> When combined with good nutrition, CrossFit is incredibly effective for weight loss and building lean muscle. "Bulking up" requires a very specific diet and training regimen; our program is focused on overall fitness and functionality. </span> </p> <p> <strong> Q: How long will it take to see results? <br/> A: </strong> <span> Results depend on how consistently you train and eat well, but many members start seeing noticeable improvements in their energy, strength, confidence and body composition within just a few weeks. </span> </p> <p> <span> <br/> </span> </p> </div> Wed, 10 Dec 2025 20:18:29 GMT https://www.verdantfit.com/frequently-asked-questions thumbnail main image https://www.verdantfit.com/coach-jasmine-s-fight <h3> Beyond the Barbell: How CrossFit Prepared Me for Life’s Hardest Workouts </h3> <div> <img src="https://irp.cdn-website.com/f92220b5/dms3rep/multi/nightmare-img6.webp"/> </div> <div data-rss-type="text"> 10/28/25 <div> Written by Coach Jasmine Jones <br/> <div> <br/> </div> <div> I’ve heard the phrase “prepare for the unknown and unknowable” more times than I can count since starting CrossFit. For years, I thought it was just about being ready for whatever wild workout showed up on the whiteboard - the heavy barbell days, the unexpected endurance WODs, or that surprise combo that leaves you lying on the floor questioning your life choices. </div> <div> <br/> </div> <div> But somewhere along the way, I realized it’s not just about fitness. It’s about life. </div> <div> <br/> </div> <div> CrossFit didn’t just make me physically stronger - it gave me a foundation that helped me handle some of the hardest unknowns life could throw at me. When I was diagnosed with cancer, and later Type 1 diabetes (right in the middle of treatment), that foundation mattered more than ever. I didn’t stop moving. I adapted. I scaled. I showed up in whatever way I could. </div> <div> <br/> </div> <div> <b> Because that’s the thing about CrossFit - there’s always something you can do. </b> </div> <div> <br/> </div> <div> Movement became my medicine. When everything else felt out of control, moving helped me feel grounded. It helped me manage stress, clear my head, and remind myself that I was still capable. Some days, it was a slow walk or a light row. Other days, it was lifting a barbell with no plates. The point wasn’t the intensity - it was the act of showing up for myself. </div> <div> <br/> </div> <div> Illness and injury have a way of forcing you to meet yourself where you’re at. They strip away the ego and make you redefine what “strong” really means. Some days, strong means pushing hard. Other days, it means giving yourself grace and setting a new baseline. CrossFit taught me that both count. </div> <div> <br/> </div> <div> I’ve learned that showing up is half of it. Doing the work - whatever version of the work you can do that day - is the other half. It’s okay to scale. It’s okay to take breaks. It’s okay to be in a different season of fitness than you once were. What matters is consistency, not perfection. </div> <div> <br/> </div> <div> CrossFit prepares us for life’s hardest workouts - the ones that don’t happen in the gym. The discipline, community, and mindset you build here spill over into everything else. You learn to stay calm under pressure. You learn to push through discomfort. And you learn that you don’t have to do it alone. </div> <div> <br/> </div> <div> When I think about my journey - through cancer, through diagnosis, soon through recovery - I realize CrossFit didn’t just make me fit. It made me resilient. It reminded me that even when life changes, I still get to choose how I show up. </div> <div> <br/> </div> <div> If you’re going through something hard right now - an injury, illness, or just a tough season - remember this: movement is medicine. Keep moving. Keep showing up. Keep giving yourself grace. </div> <div> <br/> </div> <div> You don’t have to be at your best to benefit from movement. You just have to start from where you are. Because that’s what CrossFit - and life - are really about: being ready for the unknown and unknowable, and finding strength you didn’t know you had </div> <div> <br/> </div> <div> <br/> </div> <div> <i> Jasmine Jones </i> </div> <div> <i> <br/> </i> </div> <div> <i> MHS, NBC-HWC, CHES®, CF-L2 </i> </div> <div> <br/> </div> <div> <br/> </div> </div> </div> Thu, 30 Oct 2025 21:17:24 GMT https://www.verdantfit.com/coach-jasmine-s-fight thumbnail main image https://www.verdantfit.com/4th-annual-nightmare-workout-flows <h3> Workout flows are here!! </h3> <div> <img src="https://irp.cdn-website.com/f92220b5/dms3rep/multi/ChatGPT+Image+Sep+4-+2025-+12_50_35+PM+%281%29.png"/> </div> <div data-rss-type="text"> <b> Rx Men’s WoD #1 </b> <div> <a href="https://www.youtube.com/watch?v=fJdxcdwGXTM" target="_blank"> Workout Video </a> </div> <div> <span> 15 Min Time Cap </span> <br/> </div> <div> <span> <br/> </span> </div> <div> 75 Calorie C2 Bike (Shared) </div> <div> then </div> <div> 50 Synchro Double-Under </div> <div> <font> Partner 1: 30 Calorie C2 Bike  </font> </div> <div> Partner 2: 12 Wall Facing Strict Handstand Push-Ups + 10 Handstand Push-Up  </div> <div> <span> Partner 2: 30 Calorie C2 Bike  </span> </div> <div> <span> Partner 1: 12 Wall Facing Strict Handstand Push-Ups + 10 Handstand Push-Up </span> </div> <div>   </div> <div> then </div> <div> <br/> </div> <div> 50 Synchro Double-Under </div> <div> Partner 1: 30 Calorie C2 Bike  </div> <div> Partner 2: 10 Wall Walk </div> <div> Partner 2: 30 Calorie C2 Bike  </div> <div> Partner 1: 10 Wall Walk </div> <div> <br/> </div> <div> then </div> <div> <br/> </div> <div> 50 Synchro Double-Under </div> <div> 75 Calorie C2 Bike (Shared) </div> <div> <br/> </div> <div> Athletes start at their, not on their bike.  </div> <div> Anytime athletes are doing jump rope, they are facing the direction they will be going. Reference video in necessary. </div> <div> Both partners will do 30 Calorie Bike only twice </div> <div> Both partners will be on the wall only twice. </div> <div> Both partners will only do 150 double-unders </div> <div> To finish both partners must run to their designated wall section. Only then will time stop. </div> <div> *note that in the video we do not do the first section of 75 calories on the bike. </div> <div> <br/> </div> <div> <span> <b> Rx Women’s WoD #1 </b> </span> </div> <div> <b> 15 Min Time Cap </b> </div> <div> <br/> </div> <div> 60 Calorie C2 Bike (Shared) </div> <div> then </div> <div> 50 Synchro Double-Under </div> <div> Partner 1: 24 Calorie C2 Bike  </div> <div> Partner 2: 7 wall walk + 12 Handstand Push-Up </div> <div> Partner 2: 24 Calorie C2 Bike  </div> <div> Partner 1: 7 wall walk + 12 Handstand Push-Up </div> <div> <br/> </div> <div> then </div> <div> <br/> </div> <div> 50 Synchro Double-Under </div> <div> Partner 1: 24 Calorie C2 Bike  </div> <div> Partner 2: 7 Wall Walk </div> <div> Partner 2: 24 Calorie C2 Bike  </div> <div> Partner 1: 7 Wall Walk </div> <div> <br/> </div> <div> then </div> <div> <br/> </div> <div> 50 Synchro Double-Under </div> <div> 60 Calorie C2 Bike (Shared) </div> <div> <br/> </div> <div> <br/> </div> <div> Athletes start at their, not on their bike.  </div> <div> Anytime athletes are doing jump rope, they are facing the direction they will be going. Reference video if necessary. </div> <div> Both partners will do 24 Calorie Bike only twice </div> <div> Both partners will be on the wall only twice. </div> <div> Both partners will only do 150 double-unders. </div> <div> To finish, both partners must run to their designated wall section. Only then will time stop.  </div> <div> <br/> </div> <div> <b> Scaled Workout #1 </b> </div> <div> <b> 12 Min Time Cap </b> </div> <div> <br/> </div> <div> 50 Calorie C2 Bike (Shared) </div> <div> then </div> <div> 50 Synchro Jump Rope </div> <div> Partner 1: 20/15 Calorie C2 Bike  </div> <div> Partner 2: 15 Shoulder Press (75)/15 Push Press (55) </div> <div> Partner 2: 20/15 Calorie C2 Bike  </div> <div> Partner 1: 15 Shoulder Press (75)/15 Push Press (55) </div> <div> <br/> </div> <div> then </div> <div> <br/> </div> <div> 50 Synchro Jump Rope </div> <div> Partner 1: 20/15 Calorie C2 Bike  </div> <div> Partner 2: 15 Shoulder Press (75)/15 Push Press (55) </div> <div> Partner 2: 20/15 Calorie C2 Bike  </div> <div> Partner 1: 15 Shoulder Press (75)/15 Push Press (55) </div> <div> <br/> </div> <div> then </div> <div> <br/> </div> <div> 50 Synchro Jump Rope </div> <div> 50 Calorie C2 Bike (Shared) </div> <div> <br/> </div> <div> Athletes start at their, not on their bike.  </div> <div> Anytime athletes are doing jump rope, they are facing the direction they will be going. Reference video if necessary. </div> <div> Both partners will do Calorie Bike only twice </div> <div> Both partners will be on the barbell only twice. </div> <div> Both partners will only do 150 jump rope. </div> <div> To finish, both partners must run to their designated wall section. Only then will time stop.  </div> <div> <br/> </div> <div> <b> Rx Workout #2A </b> </div> <div> <br/> </div> <div> 5:00  </div> <div> Max Clean and Jerk (total) </div> <div> <br/> </div> <div> Bar must start on the ground. </div> <div> Athletes are responsible for changing their own weights.  </div> <div> Clips must be used for a rep to count.  </div> <div> Athletes must complete the clean before beginning the jerk.  </div> <div> Feet must come together, arms must be locked out overhead before the bar is dropped.  </div> <div> 5:00 per team, not per athlete.  </div> <div> <br/> </div> <div> 1:00 Transition </div> <div> <br/> </div> <div> <b> Rx Workout #2B </b> </div> <div> <br/> </div> <div> 5:00  </div> <div> Max Synchro Toes to Bar </div> <div> <br/> </div> <div> Partners start underneath the bar. </div> <div> Four feet must hit at the same time for a rep to count. </div> <div> <br/> </div> <div> <span> NOTE for Rx Athletes: </span> <br/> </div> <div> There will be ROLLING STARTS for all Rx athletes. In order to ensure all athletes can get on to the Toe-to-Bar area that fits them best, we are going to have only 3 teams on each station at one time. Heat 1 will being the CJ then they will have the 1:00 transition period. During that 1:00 the next teams step onto the floor and start their clean and jerk at the designated time.  </div> <div> <br/> </div> <div> <span> <b> Scaled Workout #2A </b> </span> </div> <div> <br/> </div> <div> 5:00  </div> <div> Max Clean (any style) (total) </div> <div> <br/> </div> <div> Bar must start on the ground. </div> <div> Athletes are responsible for changing their own weights.  </div> <div> Clips must be used for a rep to count.  </div> <div> Athletes must complete the clean before dropping the bar to the ground.  </div> <div> 5:00 per team, not per athlete.  </div> <div> <br/> </div> <div> 1:00 Transition </div> <div> <br/> </div> <div> <span> <b> Scaled Workout #2B </b> </span> </div> <div> <br/> </div> <div> 5:00  </div> <div> Max Hanging Knee Raise (one person at a time) </div> <div> <br/> </div> <div> Rep is counted when the knee passes the hip crease. </div> <div> Strict or kipping is allowed.  </div> <div> Non working partners must remain behind their working partner for safety. </div> <div> <br/> </div> <div> <span> <b> Rx Men’s Workout #3 </b> </span> </div> <div> <a href="https://youtu.be/lmAsXi5qpg4?si=KF3FLQDQgsyyZalO" target="_blank"> Workout Video </a> </div> <div> <b> 14 Time Cap </b> </div> <div> <br/> </div> <div> 12 - 9 - 6 - 3 </div> <div> Worm Clean Right </div> <div> Worm Clean Left </div> <div> Thrusters </div> <div> <br/> </div> <div> Then </div> <div> <br/> </div> <div> 100’ Lunges to finish </div> <div> <br/> </div> <div> Athletes will begin next to their worm. </div> <div> Athletes will complete all 12 reps on the right side, then all 12 reps on the left side, then 12 thrusters. If the worm is dropped athletes may begin thrusters on any side they choose. </div> <div> After teams finish their 3rd thruster they may begin their lunges. </div> <div> Lunges are counted when both partners’ knees hit the ground and both partners fully stand up. </div> <div> Teams that shuffle between reps will be told to retreat 5’.  </div> <div> Both athletes must pass the 25’ mark for the rep to be complete.  </div> <div> 100’ lunge sections must be done in 25’ sections. </div> <div> Worms must always be positioned parallel to the lane that they team is in. Teams may drop the bar or roll the bag over their shoulders to do the lunging unbroken, they may not helicopter the bag around.  </div> <div> <br/> </div> <div> <span> <b> Rx Women’s Workout #3 </b> </span> </div> <div> <a href="https://www.youtube.com/watch?v=kZN_Ug99OEM" target="_blank"> Workout Video </a> </div> <div> <b> 14 Min Time Cap </b> </div> <div> <br/> </div> <div> 9 - 6 - 3 </div> <div> Worm Clean Right </div> <div> Worm Clean Left </div> <div> Thrusters </div> <div> <br/> </div> <div> Then </div> <div> <br/> </div> <div> 100’ Lunges to finish </div> <div> <br/> </div> <div> Athletes will begin next to their worm. </div> <div> Athletes will complete all 9 reps on the right side, then all 9 reps on the left side, then 9 thrusters. If the worm is dropped athletes may begin thrusters on any side they choose. </div> <div> After teams finish their 3rd thruster they may begin their lunges. </div> <div> Lunges are counted when both partners’ knees hit the ground and both partners fully stand up. </div> <div> Teams that shuffle between reps will be told to retreat 5’.  </div> <div> Both athletes must pass the 25’ mark for the rep to be complete.  </div> <div> 100’ lunge sections must be done in 25’ sections. </div> <div> Worms must always be positioned parallel to the lane that the team is in. Teams may drop the bar or roll the bag over their shoulders to do the lunging unbroken, they may not helicopter the bag around.  </div> <div> <br/> </div> <div> <b> Scaled Workout #3 </b> </div> <div> <br/> </div> <div> 12 - 9 - 6 - 3 </div> <div> <br/> </div> <div> Synchro Barbell Power Clean 95/65 </div> <div> Synchro Thruster </div> <div> Synchro Burpee Over Barbell  </div> <div> <br/> </div> <div> Power Clean reps must be started on the ground at the same time and the rep is credited when the bar is on the front rack of both athletes at the same time. If one teammate fails, the other teammate may maintain the front rack position without redoing their rep.  </div> <div> Thruster reps are credited when both athletes hit depth and both athletes lockout finish overhead.  </div> <div> The burpee is not a bar facing burpee. Athletes may jump or step over the bar. Chests must hit the ground at the same time and be on the ground at the same time before an athlete leaves the ground.  </div> <div> <br/> </div> </div> Wed, 15 Oct 2025 16:06:19 GMT https://www.verdantfit.com/4th-annual-nightmare-workout-flows thumbnail main image https://www.verdantfit.com/what-is-the-product <h3> What is the Product in a CrossFit GYm? </h3> <div> <img src="https://irp.cdn-website.com/f92220b5/dms3rep/multi/IMG_7055+-+NORTH.JPG"/> </div> <div data-rss-type="text"> What is the “product” of a CrossFit gym? It’s an interesting and essential question—one that many gym owners and members alike misunderstand. The instinctive answer is often simple: the product is the workout. After all, members show up to sweat, lift, and breathe hard. But any gym can program workouts, and a great many do. The truth is that the “product” of a true CrossFit affiliate—the thing that separates a thriving organization like Verdant CrossFit from a generic fitness facility—is not just the coaching, nor the programming, nor the community. It is the seamless synthesis of all three. <div> <br/> </div> <div> To begin with, the coaching is the most visible layer of the product. Coaching is the moment-to-moment delivery of the gym’s values, standards, and knowledge. A coach translates complex movement patterns into actionable cues, fosters an environment of focus and accountability, and ensures that every athlete, from the beginner to the regional competitor, receives both correction and encouragement. Without great coaching, the methodology is merely theoretical. The effectiveness of CrossFit programming—the elegant combination of constantly varied, functional movements executed at high intensity—depends entirely on how well it is taught and received. Coaching is the interface between the athlete and the method. </div> <div> <br/> </div> <div> Yet even world-class coaching cannot exist in a vacuum. The programming provides the structure and direction that elevate effort into progress. Well-designed programming embodies a philosophy; it is the long-term blueprint that determines how athletes evolve. At Verdant CrossFit, programming is developed internally, ensuring it reflects not only the principles of CrossFit but also the unique standards and expectations of our organization. This kind of thoughtful programming allows athletes to build capacity systematically across modalities—strength, endurance, skill, and power—rather than simply chasing exhaustion. Programming, in other words, is the architecture of progress. </div> <div> <br/> </div> <div> Then there is the community—the most intangible but perhaps most critical component of the product. CrossFit is done in groups for a reason. The shared experience of challenge and achievement binds people together, creating an atmosphere of accountability and support that no solo workout can replicate. The community amplifies effort, sustains consistency, and fosters identity. But the community does not happen by accident. It is cultivated through intentional leadership, shared standards, and the consistent example set by coaches and athletes alike. </div> <div> <br/> </div> <div> When these three elements—coaching, programming, and community—align, they produce something far greater than the sum of their parts. That synergy is the true product of a CrossFit gym. It is not a tangible object; it’s an experience, a process, and an environment that consistently produces better humans—stronger, more disciplined, more resilient. And therein lies the challenge of replication. To build one great CrossFit gym is difficult enough. To build multiple gyms that each maintain the same depth of coaching, the same programming integrity, and the same cultural cohesion is exponentially harder. Each location must operate with autonomy while reflecting a unified philosophy. </div> <div> <br/> </div> <div> The product, then, is not merely what happens inside the four walls of a single gym—it’s the culture and system that make those walls meaningful. It’s a living ecosystem of people, ideas, and practices that must be built deliberately, protected fiercely, and led relentlessly. That is why, at Verdant CrossFit, the product is not a class, a workout, or a program. It’s the entire experience—the convergence of coaching, programming, and community into something that transforms lives and stands the test of time. </div> </div> Sat, 11 Oct 2025 02:33:42 GMT https://www.verdantfit.com/what-is-the-product thumbnail main image https://www.verdantfit.com/crossfit-is-not-casual <h3> Come to crossfit everyday </h3> <div> <img src="https://irp.cdn-website.com/f92220b5/dms3rep/multi/DSC09761.jpg"/> </div> <div data-rss-type="text"> CrossFit is not a casual endeavor. Its effectiveness lies in its structure, in its commitment to consistency, and in the deliberate variation that defines its methodology. CrossFit is built on the idea of constant variance across time domains and modalities—training that challenges strength, endurance, speed, agility, coordination, and power in a balanced, ever-evolving way. When performed regularly, this blend of intensity and diversity develops unparalleled fitness. But when approached sporadically—three to five sessions a month—the system loses its potency entirely. <div> <br/> </div> <div> CrossFit is designed to function as a whole, not as a sampler. Its genius lies in the interplay of different workouts, energy systems, and skill progressions that build upon one another. Each week of training is part of a larger framework—a carefully constructed rhythm of effort and recovery that drives adaptation. Missing that rhythm breaks the pattern, dulls the response, and leaves the athlete stranded at the surface. Sporadic participation gives a taste of the physical demand but none of the transformation. </div> <div> <br/> </div> <div> Those who treat CrossFit as a drop-in experience may believe they are engaging with the program, but in truth, they are only brushing against its outer layer. The real benefit—the measurable increase in work capacity across broad time and modal domains—comes only through consistency. The body learns through repetition and exposure; the nervous system adapts through frequency. The “trick,” as CrossFit founder Greg Glassman once implied, is that the magic of the program is not in any one workout, but in their accumulation over time. </div> <div> <br/> </div> <div> CrossFit rewards commitment. It is for those who show up, who build habits, who allow the methodology to shape their capacity and understanding. Done half-heartedly, it becomes random exercise. Done consistently, it becomes transformative. The difference between the two is not intensity—it is devotion. </div> </div> Wed, 08 Oct 2025 02:27:32 GMT https://www.verdantfit.com/crossfit-is-not-casual thumbnail main image https://www.verdantfit.com/why-we-write-our-own-programming <h3> Verdant programming </h3> <div> <img src="https://irp.cdn-website.com/f92220b5/dms3rep/multi/camp-img8.webp"/> </div> <div data-rss-type="text"> At Verdant CrossFit, the programming is entirely internal—crafted, tested, and refined within the walls of the gym. Whether it is daily CrossFit classes, Everyday CrossFit, the focused sessions of Barbell Club, competitive tracks designed for athletes pursuing higher-level performance, or skill-intensive gymnastics development, every training plan originates from within. This approach reflects the philosophy of owner and head coach Basile, who believes that true programming should emerge from firsthand knowledge of the athletes, their needs, and the culture of the gym. <div> <br/> </div> <div> Basile has always been fully committed to CrossFit—not partially, not as a secondary pursuit, but wholly. For him, this is not a side business or a supplemental career. CrossFit is his vocation, and he treats it with a seriousness that is uncommon in the broader affiliate community. While many gym owners balance outside careers or rely on generalized programming provided by others, Basile has made Verdant CrossFit his singular professional focus. This complete immersion allows him to devote his full attention to the continual refinement of training systems and to the progress of the athletes he coaches. </div> <div> <br/> </div> <div> The result is programming that is not only intentional but also responsive. Because Basile is present on the floor every day, observing how athletes move and adapt, he is able to make adjustments that align with the reality of training rather than abstract theory. The programming for Barbell Club emphasizes technical precision and strength development; the competitive track blends conditioning with strategy for higher-level sport; gymnastics sessions develop body control and movement quality; and the general CrossFit classes are structured to build capacity across all fitness domains without neglecting fundamentals. </div> <div> <br/> </div> <div> Few gyms can offer this level of cohesion across disciplines, because few owners commit themselves so completely. At Verdant, the programming is not generic—it is alive, evolving, and rooted in the genuine care of a coach who has made CrossFit his life’s work. This is what sets Verdant apart and sustains the culture of excellence its athletes have come to expect. </div> </div> Wed, 24 Sep 2025 17:20:39 GMT https://www.verdantfit.com/why-we-write-our-own-programming thumbnail main image https://www.verdantfit.com/olympic-lifting-at-verdant-crossfit <h3> This is a subtitle for your new post </h3> <div> <img src="https://irp.cdn-website.com/f92220b5/dms3rep/multi/verdant-bb-img-five.webp"/> </div> <div data-rss-type="text"> <b> Verdant CrossFit and the Olympic Lifting Methodology </b> <div> <br/> </div> <div> Olympic lifting is one of the purest expressions of human strength and athleticism. The snatch and the clean and jerk demand an intricate balance of speed, coordination, precision, and raw power. Within CrossFit, they often serve as a dividing line between athletes who have mastered the barbell and those who remain intimidated by it. To watch a technically sound snatch is to witness an athlete achieve both grace and explosiveness, a rare harmony in sport. At Verdant CrossFit, Olympic lifting has become a hallmark of success, largely due to the distinct approach of owner and head coach Basile. His philosophy, shaped in part by his experiences studying in Russia, diverges from conventional coaching models and has produced results that speak for themselves. </div> <div> <br/> </div> <div> Basile’s path into Olympic lifting was anything but ordinary. Basile traveled to Russia, immersing himself in a system renowned for producing some of the world’s most technically efficient lifters. The Russian tradition placed enormous value on rhythm, timing, and the seamless connection between lifter and barbell. Rather than breaking movements into endless stages, the emphasis was on cultivating an instinctive, natural feel for the lifts. That experience left a lasting impression on Basile, reshaping how he would later coach athletes at Verdant. </div> <div> <br/> </div> <div> When he returned home, he carried with him a conviction that Olympic lifting had been overcomplicated in much of the CrossFit and American weightlifting community. The constant focus on terminology—the so-called “first pull,” “second pull,” and “third pull”—created lifters who thought too much and moved too little. For Basile, the beauty of the snatch lies in its unity: one fluid motion in which the athlete extends violently yet gracefully, guiding the barbell overhead without interruption. </div> <div> <br/> </div> <div> The language of “pulls,” in his view, has led to generations of athletes with compromised technique. When lifters are taught to anticipate distinct checkpoints within the movement, they often hesitate, pull with their arms too early, or disrupt the natural bar path. Instead of moving fluidly, they attempt to stitch together a series of segmented actions, resulting in lifts that look mechanical and lack rhythm. The pull system may have produced strong athletes in the past, but it has also hindered countless others, particularly within CrossFit, where athletes juggle dozens of movements and cannot afford to become paralyzed by complexity. </div> <div> <br/> </div> <div> Basile does not completely discard the concept of pulls, but he treats it as a tool of last resort. When an athlete requires a very specific corrective cue, he may briefly reference one of the pulls. Yet he never builds an athlete’s foundation on that framework. Instead, he emphasizes extension as the centerpiece of the snatch. The barbell and the body must rise together in one continuous motion, with the lifter finishing tall and fast before moving under the bar. The snatch, in his teaching, is more akin to music or dance than to a mechanical checklist. Timing, speed, and rhythm are inseparable. </div> <div> <br/> </div> <div> This philosophy has defined the culture of Olympic lifting at Verdant CrossFit. Athletes quickly come to understand that they are not expected to memorize technical jargon or recite phases of a lift. They are expected to move, to feel, and to develop a relationship with the barbell that transcends overthinking. For many, this is a liberating shift. The snatch transforms from a source of confusion into a movement that becomes natural, even enjoyable. </div> <div> <br/> </div> <div> Importantly, the way Olympic lifting is taught at Verdant varies depending on the goals of the athlete. Those who attend barbell club receive highly specific, detail-oriented training. Their sessions involve intentional technical drills, careful corrections, and progressions designed to refine every nuance of the snatch and clean and jerk. These athletes are often seeking mastery, and Basile provides the environment and coaching precision necessary to pursue it. The focus is on continual refinement, making even the smallest improvements in timing, speed, and bar path. </div> <div> <br/> </div> <div> For athletes whose primary focus is CrossFit workouts rather than competitive weightlifting, the coaching is adjusted accordingly. These individuals still learn the same principles of extension, rhythm, and flow, but their instruction is less granular. They are taught to lift safely and efficiently in a way that supports the demands of CrossFit: repeated lifts under fatigue, the integration of Olympic lifting into workouts, and the need for competency across multiple domains. In this context, it would be counterproductive to bog athletes down with endless technical details. Instead, they are given the clarity they need to perform confidently without sacrificing the broader scope of their training. </div> <div> <br/> </div> <div> This distinction between barbell club and general CrossFit programming reflects one of Basile’s core beliefs: coaching must be athlete-specific. There is no single script that applies equally to all. A competitive barbell athlete requires exactness, while a CrossFitter benefits from simplicity. Yet in both cases, the underlying philosophy remains the same: do not overcomplicate the lift. Focus on extension, timing, and trust in the body’s ability to move naturally. </div> <div> <br/> </div> <div> The results of this approach have been undeniable. Verdant athletes regularly demonstrate lifts that are fluid, fast, and efficient. Their movement often stands out in competition settings, where others appear rigid or hesitant. The natural rhythm cultivated in Verdant’s program is apparent not only to coaches but also to spectators, who often remark on the ease with which Verdant lifters move heavy weight. Many athletes who once struggled with Olympic lifting elsewhere have experienced breakthroughs after joining Verdant, crediting Basile’s philosophy with helping them “unlearn” habits that had held them back for years. </div> <div> <br/> </div> <div> Looking ahead, Olympic lifting will continue to serve as a defining strength of Verdant CrossFit. Basile’s roots in the Russian tradition remain strong, but he consistently adapts his approach to meet the evolving needs of his athletes. He views coaching as a living practice, one that must change with the athlete rather than remain bound by rigid dogma. What will not change, however, is his conviction that the snatch should be taught as a fluid, unified extension, free from the clutter of excessive segmentation. </div> </div> Tue, 16 Sep 2025 21:52:15 GMT https://www.verdantfit.com/olympic-lifting-at-verdant-crossfit thumbnail main image https://www.verdantfit.com/coaching-by-coach-cass <h3> Basics are hard. Scaling is awesome. </h3> <div> <img src="https://irp.cdn-website.com/f92220b5/dms3rep/multi/camp-img3.webp"/> </div> <div data-rss-type="text"> <br/> <div> <br/> </div> <div> <i> Written by Coach Cassie. Coach Cassie has been at Verdant CrossFit for 10 years. She is one of 3 CCFT - L3 coaches on staff. 8/13/25 </i> </div> <div> <i> As coaches we have two primary jobs (besides doing the laundry). The first is to keep you safe. The second is to make sure you're progressing.  </i> </div> <div> <br/> </div> <div> How we cue you in class, the directions we give are an essential aspect of how you improve. What's most important about this fact is understanding that it is the little things that turn into big things.  </div> <div> Learning to do CrossFit well is a little like learning math. You start out with learning numbers, then learning to add and subtract, then multiplication and division, then fractions and percentages, then formulas, factorials, and harder shit that I never really figured out. If you have a gap in any of these skills, it makes for a very unstable infrastructure that will lead to an inability to progress. (I was an English major for a reason, friends.) </div> <div> <br/> </div> <div> In CrossFit, we also start out with basics. As a CrossFit coach, I also find that those who have gaps in foundational movements struggle to progress. </div> <div> Take for example the arch to hollow. There's a reason we do it before we do any kind of pull-up, toes-to-bar, or muscle-up: because it is foundational to these more complex movements. Your ability to find a proper arch and a proper hollow position is how you get good at toes-to-bar and how you finally get that bar muscle-up (and then string them together). This is of course we have the requisite strength to hang from the bar etc.  </div> <div> <br/> </div> <div> <br/> </div> <div> Moving from an arch to a hollow without bending at the knee, hip, or elbow provides the kinetic energy necessary to help you pull yourself up. The longer and straighter you can hold your body, the greater the tension. Tension and rigidity are necessary for power as well as finding the feeling of weightlessness.  </div> <div> If you want a personal anecdote: Nobody ever taught me how to do a muscle-up. I taught myself in 2013. (I was very proud of them, even if I cringe when I watch videos of myself doing them now.) After I had my first kid, they completely went away and I had to re-learn how to do them. I spent a lot of time on drills perfecting the shapes and building the strength to do them correctly. Today, I can do many, many more than I could back then and do them much more efficiently. This has nothing at all to do with my "fitness," and everything to do with me understanding the positions and learning how to maintain them through the movement, (or it could have been Basile yelling at me until I figured it out.) </div> <div> <br/> </div> <div> <b> "Basics are hard." </b> </div> <div> <br/> </div> <div> Now, all of this is not to say that the basics are easy. Basics are hard. Getting your core to do what it needs to do in a hollow and having the shoulder mobility to do an arch correctly are both wonderfully difficult.  </div> <div> But the basics are how you get good. And every coach in the gym is going to harp on you to do the little things right because doing the little things is the ONLY way you will get stronger, better, faster and eventually able to do the big things. That's why each progression begins with stance and grip. If those are wrong, nothing that we do is going to correct the movement.  </div> <div> Even if you have a muscle-up, or a butterfly pull-up, I promise that improving your shapes and doing the little things right will only make the movements easier and more efficient.  </div> <div>   </div> <div> Love, </div> <div> Coach Cass </div> </div> Mon, 15 Sep 2025 20:47:32 GMT https://www.verdantfit.com/coaching-by-coach-cass thumbnail main image https://www.verdantfit.com/why-verdant-gymnastics <div data-rss-type="text"> <h2> <span> The Benefits of Accessory Gymnastics on the Everyday CrossFitter </span> </h2> </div> <div data-rss-type="text"> <p> <span> Early in 2016 we had a young woman walk into our gym and tell us that she wanted to make CrossFit Regionals in two years. Anyone that knows me is fairly aware that I am very realistic about goals, future PRs, and expectations. I saw a VERY undersized young lady with almost no musculature, extreme hypermobility, and who was also vegan or vegetarian. We had several short talks about what it takes to get to that level, I told her about some benchmarks, and showed her Tommy Hackenbrook’s benchmarks for his regional team athletes from 2013. At that point she had never even done a snatch so the weights were relatively meaningless but the point was simply that she had a long way to go and a lot of work to put in if that was the goal.  </span> </p> <p> <span> A few months later we couldn’t keep her out of the gym. She did the class WoD, extra gymnastics strength programming because she couldn’t do a push up or a pull-up, and eventually she started the barbell development program. One thing was certain - she was very determined.On top of everything else, she started working out with our designated gymnastics crew who tool around and work on compression, mobility, and static core strength for hours in the evening. For about 6 months she practiced inversions, straddle presses, L-sits, wall L-holds, and a myriad of other uncomfortable holds on parallettes. She switched up her diet a little, gained some weight and around that time she was participating in all of the class strength cycles. She started to lift a lot of weight, not only in power lifts but in the olympic lifts as well. She was still hypermobile and had a few muscular weaknesses but she had gained an amazing level of kinesthetic awareness and control.  </span> </p> <p> <span> Our WoDs can only be one hour long and try as we might we can’t get everyone to show up to each day of the week. Thursdays and Sundays the programming is heavily skewed towards gymnastics with a major emphasis on core and shoulder stability. Those exercises are incredibly hard for anyone and everyone and the physical difficulty is compounded and probably multiplied with mental frustration. It is a fact that most of our athletes can lift a substantial amount of weight overhead and with their legs. I think that lifting is easier to attack as an athlete because there are obvious benchmarks of success and that effort can be empirically determined and proven. With gymnastics work, it is much harder to determine effort and even harder to see if that effort has gone to waste or benefit. There is the additional issue that many people can lift a lot of weight but can’t necessarily hold their legs in front of them for any substantial amount of time and that conflict is problematic for most athletes. On the one hand we have powerlifting and olympic lifting strength cycles that emphasize the repetition of the same movements with increased loads. It is easy to see progress not only in the lifts but it also has obvious benefits when doing GPP WoDs.  </span> </p> <p> <span> And herein lies one of the “issues” with an hour long format. It is fairly easy to make people strong and fast. Making people strong, fast, structurally balanced, and kinesthetically aware is actually pretty hard. It is fairly easy to psyche up a lady who wants to get a 155lbs back squat, there is a bar and it needs to be attacked. That same athlete is going to seriously struggle more often than not with a simple push-up where the lower lumbar isn’t surrendered, the core remains intact, and the traps aren’t over engaged to assist the triceps. Most of the athletes can’t even tell if they’re in the correct position or not and when they do achieve the correct position they can’t hold it for more than a few seconds.  </span> </p> <p> <span> In the past several years there has been a major change in the way that competitive CrossFit was being explained by coaches and athletes and the emphasis in training was also obviously modified substantially. Once everyone was able to snatch roughly 255 and clean 315 unless you were doing a lot more than everyone else no one was interested in posting heavy single reps. So posts turned to “accessory” work and #gymnasty routines and movements that separated the athlete from their counterparts. Here is where our young athlete made a substantial mental jump and skipped a few counter-productive years. She began to work on compression, shoulder stability, kinesthetic awareness, and inversion. And all of a sudden she was olympic lifting more than most women at the gym. It took about 8-12 months of work. </span> </p> <p> <span> Typically, anyone that is serious about progressing in the sport of CrossFit or who simply wants to become better in a non-competitive way begins to hit plateaus. Strength cycles work to break through strength barriers but lack of mobility and core stability are usually the obvious culprits for unlocking further athletic heights. The bottom line is that movements like the L-hang or L-sit, while boring and less flashy, are necessary to continue lifting more and moving heavier loads faster over time.  </span> <span> <br/> </span> </p> </div> Wed, 03 Sep 2025 16:35:19 GMT https://www.verdantfit.com/why-verdant-gymnastics thumbnail main image https://www.verdantfit.com/kokoro-thoughts <div data-rss-type="text"> <p> <span> Basile Beaty </span> </p> <p> <span> University of Southern California </span> </p> <p> <span> Kokoro 30 </span> </p> <p> <span> <br/> After two weeks there are still several aspects of the Sealfit Kokoro experience that I still </span> </p> <p> <span> cannot quite reconcile. And to some extent I believe that inexplicability is one of the takeaways </span> </p> <p> <span> from Kokoro. I am still surprised that I was able to sprint all-out and uphill multiple times on the </span> </p> <p> <span> third day. I haven’t lengthened my stride out to a sprint since college. The second part of that </span> </p> <p> <span> particular exercise that is honestly more surprising is that I found myself engaging emotionally </span> </p> <p> <span> with the requirements of the program. I wanted to “put out” and to show Chris Smith on the </span> </p> <p> <span> running evolution that I was the best runner in the class. To be honest, I haven’t looked up to </span> </p> <p> <span> anyone since my early years in college much less felt the desire to impress a superior or peer. </span> </p> <p> <span> Usually the knowledge that I am either better educated or more mentally tough is enough for me, </span> </p> <p> <span> but after only two days I wanted to prove myself to the men leading the camp. </span> </p> <p> <span> At the outset of the camp I felt a greater sense of camaraderie to the other Kokoro 30 </span> </p> <p> <span> participants and felt a bridge between the participants and the instructors. I listened carefully to </span> </p> <p> <span> accents, logged ungrammaticalities, and watched movement patterns in the same way that I </span> </p> <p> <span> normally do everyday. What I didn’t know or necessarily trust was that all the instructors were </span> </p> <p> <span> there to build us up in some very nuanced and simultaneously monumental way. After a day of </span> </p> <p> <span> no sleep and pushing through the mental boundaries trapping physical potential I discarded the </span> </p> <p> <span> normal suppositions I make about people via their language and body type. I began to see the </span> </p> <p> <span> instructors completely differently and accepted their role as leaders of our group. It was hard for </span> </p> <p> <span> me to integrate the notion that there are people who are concurrently the demolishers and </span> </p> <p> <span> rebuilders of one’s mind and that you are letting them remake you. In Russian the phrase would </span> </p> <p> <span> be “Я весь переменился” (Ia ves’ pereminilsia; I am wholly changed/remade), it is hard to </span> </p> <p> <span> translate as the root of the verb lies in the verb to change but the prefix denotes transience, </span> </p> <p> <span> thereby implying a shift physically and mentally. As soon as I understood the symbiotic and </span> </p> <p> <span> ultimately organic relationship between participant and instructor I wanted to prove myself in a </span> </p> <p> <span> way that I have never experienced previously. </span> </p> <p> <span> The second major aspect of my experience that took me by surprise was my own ability </span> </p> <p> <span> to conquer my greatest fear. I have stayed away from water my whole life; I have been six </span> </p> <p> <span> percent body fat or less my entire life because of wrestling and as a result I have avoided </span> </p> <p> <span> swimming and cold, wet activities. I grew up in Boston and lived in Siberia and I know how to </span> </p> <p> <span> handle dry cold, but being wet and cold is something that scares me and that I am not quite sure </span> </p> <p> <span> how to handle. I did my best on the two minute pushup contest at the Crossfit Games in order to </span> </p> <p> <span> win an entry to Kokoro because I knew it was going to involve water. I wanted to see how I </span> </p> <p> <span> would do against something I am afraid of. After the first few hours the surf zone was no longer </span> </p> <p> <span> a fear. The ice baths were a different story. I found that I couldn’t control my breathing properly </span> </p> <p> <span> with water poured over my head in the ice bath and it made the experience significantly harder. I </span> </p> <p> <span> also found that my muscles took a while to respond after being in the ice baths, though that may </span> </p> <p> <span> have had to do more with the sudden decrease in movement. I left Kokoro feeling like I had </span> </p> <p> <span> conquered a fear of water and cold, but I know that I need to continue putting myself in those </span> </p> <p> <span> conditions in order to maintain that gain. </span> </p> <p> <span> I took about seven days off after Kokoro, only doing light active recovery because my </span> </p> <p> <span> ankles were swollen to twice their normal size. Earlier today I did three Crossfit WODs and I </span> </p> <p> <span> found myself remembering Kokoro and that the muscle burn that I have experienced for years </span> </p> <p> <span> can be overcome via different breathing techniques and mental focus. I have always prided </span> </p> <p> <span> myself on doing well as an athlete despite a number of physical disadvantages, but I think that I </span> </p> <p> <span> am about to find a whole new level of success. Kokoro was the hardest thing that I have ever </span> </p> <p> <span> done and it has the makings to be the most rewarding thing that I have ever accomplished as </span> </p> <p> <span> soon as my ankles start working again. </span> </p> <p> <span> <br/> </span> </p> </div> Wed, 03 Sep 2025 16:35:15 GMT https://www.verdantfit.com/kokoro-thoughts thumbnail main image https://www.verdantfit.com/small-business-vs-corporations <div data-rss-type="text"> <h2> <span> The Truth About CrossFit Affiliates: Independently Owned Small Businesses at the Core of the CrossFit Movement </span> </h2> <p> <span> When people hear the word "CrossFit," they often picture high-intensity workouts, community-driven fitness events, and perhaps even the spectacle of the CrossFit Games. What many do not realize, however, is that the vast majority of CrossFit gyms—also known as CrossFit affiliates—are not owned by a centralized corporate entity. In fact, CrossFit’s affiliate model is unique within the fitness industry precisely because it prioritizes independence, entrepreneurship, and local ownership over corporate control. </span> </p> <p> <br/> </p> <p> <span> This article will explore what it truly means to be a CrossFit affiliate, why these gyms are not part of a traditional franchise system, and how the decentralized nature of CrossFit supports small business ownership and local community building. We'll debunk the common misconception that CrossFit affiliates are part of a revenue-sharing empire or beholden to a larger corporate chain, and shed light on the foundational principles that make the affiliate model one of the most grassroots and empowering structures in the fitness world today. </span> </p> <h3> <br/> </h3> <h3> <span> The Affiliate Model: Independence by Design </span> </h3> <p> <span> <span> Before we get much further into CrossFit as a small business, it’s probably important to establish some BASIC pieces of what makes a CrossFit affiliate. CrossFit is </span> </span> <strong> not </strong> <span> <span> a franchise. It is a brand that offers an affiliate model—an approach that has more in common with independent artisan coffee shops than it does with global gym chains. To become an affiliate, an individual must meet a few basic requirements: </span> </span> </p> <ol> <li> <strong> Complete the Level 2 Certificate Course </strong> <span> , which ensures that the affiliate owner has a foundational understanding of CrossFit methodology and can coach others safely and effectively. </span> <span> <br/> <br/> </span> </li> <li> <strong> Apply to use the CrossFit name </strong> <span> <span> by submitting an application that includes a business plan, a location, and a statement of intent. </span> </span> <span> <br/> <br/> </span> </li> <li> <strong> Pay an annual licensing fee </strong> <span> , which grants the business the right to use the "CrossFit" name in their branding. </span> <span> <br/> <br/> </span> </li> </ol> <p> <span> That’s it. There are no demands for profit-sharing. No royalties. No rigid operational mandates. Once an affiliate is approved, they operate entirely on their own terms. They choose their own pricing, programming, marketing strategy, coaching staff, facility layout, and member engagement model. They own their business. </span> </p> <p> <br/> </p> <p> <span> This degree of freedom is rare in the fitness industry. Franchise models such as those employed by Orangetheory Fitness, F45, and Planet Fitness involve detailed and sometimes intrusive controls on how a gym is run, often down to brand aesthetics, music playlists, and approved equipment suppliers. Those businesses are answerable to a parent corporation that typically takes a percentage of monthly revenue and exerts oversight into every facet of operations. </span> </p> <p> <br/> </p> <p> <span> By contrast, a CrossFit affiliate is a business that exists independently. CrossFit LLC does not take a percentage of revenue, does not own any portion of the affiliate’s assets, and has no authority over how the affiliate chooses to structure its business or serve its community. This is not a technicality—it is a deliberate choice built into the DNA of the CrossFit movement from the beginning. As a business owner, the looseness of CrossFit’s model is both a boon and a curse. A lot of people who are new to CrossFit usually think that a CrossFit membership at CrossFit Blue is also a membership at CrossFit Red.  </span> </p> <h3> <br/> </h3> <h3> <span> No Revenue Sharing, No Market Carving </span> </h3> <p> <span> Because CrossFit does not participate in the revenue generated by its affiliates, there is no incentive for the parent company to “extract value” from them. The $4,500 annual fee (as of 2025) to license the CrossFit name is the only financial transaction between CrossFit LLC and the affiliate. The affiliate keeps every other dollar it earns. </span> </p> <p> <br/> </p> <p> <span> There are no profit-based royalties, no tiered marketing assessments, and no shared gross revenue pools. Affiliates are not required to report their earnings to CrossFit. This allows owners to reinvest profits back into their gyms—hiring coaches, improving facilities, offering member benefits—without being siphoned by a distant corporate entity. These are some of the more positive aspects of affiliate ownership.  </span> </p> <p> <br/> </p> <p> <span> On the other side of the coin, CrossFit does not create protected markets or enforce territorial boundaries. In a franchise system, a corporate headquarters typically grants geographic exclusivity to franchisees to prevent competition within the brand. Not so with CrossFit. Multiple affiliates may operate in close proximity to one another, and each one is free to innovate, differentiate, and cultivate their own unique culture. </span> </p> <p> <br/> </p> <p> <span> This lack of market segmentation might seem counterintuitive at first, but it fosters diversity, innovation, and quality through natural selection. Since no affiliate can rely on brand exclusivity, they must deliver an exceptional experience to retain members. The result is a landscape of varied and passionate small businesses, each putting its own spin on CrossFit’s core methodology.  </span> </p> <p> <span> <br/> </span> </p> <h3> <span> Small Business at the Heart of Every Affiliate </span> </h3> <p> <span> Each CrossFit affiliate is a reflection of the person or team behind it. The owner is often the head coach, community leader, janitor, and business strategist all in one. They are on the floor coaching classes at 6:00 a.m., answering emails between sets, and updating the whiteboard for the next day's WOD. The CrossFit affiliate model enables—and demands—entrepreneurial effort, creative problem-solving, and direct human connection. </span> </p> <p> <br/> </p> <p> <span> Most affiliate owners are not investors or corporate entities. They are former athletes, military veterans, parents, healthcare professionals, or fitness enthusiasts who found meaning in CrossFit and wanted to share it with others. They put their own capital on the line, sign their own leases, and build their communities one athlete at a time. </span> </p> <p> <br/> </p> <p> <span> This is “small business” in the truest sense. CrossFit affiliates (in general) are not beholden to shareholders, venture capitalists, or public earnings reports. Their success depends not on branding alone but on service, trust, and consistent value. The community aspect of CrossFit—the camaraderie, accountability, and shared struggle—is forged precisely because the people running the gym live and breathe that community alongside their members. </span> </p> <p> <span> <br/> </span> </p> <h3> <span> Local Impact, Global Movement </span> </h3> <p> <span> The paradox of the CrossFit affiliate model is that while each gym is independent and locally operated, the global CrossFit movement is stronger than ever. More than 12,000 affiliates worldwide serve hundreds of thousands of members, yet no two gyms are identical. The programming at a CrossFit box in Cape Town may differ significantly from one in Boston, but both are tethered to the same foundational principles: constantly varied functional movement performed at high intensity, scalable to any level of fitness. </span> </p> <p> <br/> </p> <p> <span> This diversity is a strength. It allows each affiliate to serve the specific needs of its community, whether that's competitive athletes, elderly populations, first responders, or complete beginners. An affiliate in a rural town might run a hybrid fitness and social club, while one in a dense urban center might focus on high-performance training for working professionals. The point is: each gym decides what matters to its people. </span> </p> <p> <br/> </p> <p> <span> CrossFit’s global footprint is the sum of thousands of micro-communities, each run by an owner who is personally invested—financially, emotionally, and physically—in the health and well-being of their members. This hyper-local focus yields trust, accountability, and longevity in a way that top-down, corporate gym models simply cannot replicate. </span> </p> <p> <span> <br/> </span> </p> <h3> <span> Innovation from the Ground Up </span> </h3> <p> <span> Another powerful benefit of the affiliate model is innovation. Since CrossFit HQ does not impose a singular way of doing things, affiliates are free to experiment. Whether that means running nutrition challenges, hosting local competitions, partnering with schools or health clinics, or adopting new technology to enhance coaching, affiliates are often on the leading edge of fitness experimentation. </span> </p> <p> <br/> </p> <p> <span> Some of CrossFit’s most successful movements and ideas originated not from headquarters but from individual affiliates. Concepts such as kids' programs, adaptive athlete training, and community fundraising WODs (like “Murph” on Memorial Day) have all grown organically from the affiliate base. </span> </p> <p> <br/> </p> <p> <span> Rather than suppressing innovation in the name of brand uniformity, the CrossFit model encourages it. When one affiliate develops a best practice, others often adopt it—not because they are required to, but because it works. In this way, the CrossFit community functions as a decentralized network of ideas, empowered by the autonomy of its individual nodes. </span> </p> <p> <span> <br/> </span> </p> <h3> <span> A Different Kind of Fitness Economy </span> </h3> <p> <span> In a world where big-box gyms often treat members like commodities and owners like franchise operators, CrossFit’s affiliate model offers something profoundly different: a grassroots, human-centered approach to fitness. Each gym is a small business serving real people. Each owner is a leader, a risk-taker, and a contributor to the health of their community. </span> </p> <p> <br/> </p> <p> <span> There is no CrossFit “market share” to be claimed by a corporate boardroom. There are only individual affiliates doing the daily work of coaching, encouraging, and transforming lives. </span> </p> <p> <br/> </p> <p> <span> While the CrossFit brand provides legitimacy, visibility, and a shared language, the affiliate model ensures that power and ownership remain in the hands of those who earned it. This is a rare and principled stance in an industry that often trends toward consolidation, franchising, and control. </span> </p> <p> <span> <br/> </span> </p> <h3> <span> In Summary: The Power of Independence </span> </h3> <p> <span> CrossFit affiliates are not corporate franchises. They are independently owned and operated small businesses. There is no revenue sharing. There are no enforced territories. There is no central control over programming, pricing, or operations. What unites these gyms is a shared commitment to improving lives through functional fitness—and the belief that entrepreneurship and community are better drivers of success than bureaucracy and uniformity. </span> </p> <p> <br/> </p> <p> <span> For prospective members, understanding this truth can change how they view their local gym. They aren’t walking into a branch of a massive fitness conglomerate—they’re stepping into someone’s dream, someone’s life work, someone’s purpose. </span> </p> <p> <br/> </p> <p> <span> For affiliate owners and coaches, this model offers the opportunity to build something real and lasting, something that reflects their values and serves their community on a human scale. </span> </p> <p> <br/> </p> <p> <span> CrossFit doesn’t own its affiliates. And that’s exactly why they thrive. </span> <span> <br/> </span> </p> </div> Mon, 04 Aug 2025 23:15:32 GMT https://www.verdantfit.com/small-business-vs-corporations thumbnail main image https://www.verdantfit.com/positioning-over-depth <div data-rss-type="text"> <p> <span> </span> <span> For those of you who have been here this won’t seem at all like a hot take, but I REALLY dislike social media. There are a lot of reasons but I’ve found that what bothers me most is that it cheapens thought and it puts a premium on volume over quality. If every post has an inspirational quote there’s a very good chance that the poster is in danger of creating an ideological oxymoron or just having a completely unclear message. Posting recycled garbage on an instagram feed goes against anything that we teach teens in high school or young adults in college about writing and cohesive written thought.  </span> </p> <p> <span> </span> <span> At Verdant I’ve tried to keep the messages repetitive and unwavering. My primary message, “Positioning over Depth,” has been a combination of my ideology as well as a product of circumstances. The denotation is quite literal: make sure the positioning of a squat is what is valued over the depth of the squat. The connotation is also fairly obvious but it’s just a reflection on what is most important when building strength and working out under intensity: perform good movement at all times and don’t worry about the standards even if that means we aren’t “RXing” the workout. There are all kinds of different body types and levels of fitness that walk into Verdant and the goal is to get them to do the best movement they can do without compromising position. It isn’t reasonable to ask everyone to squat below 90 degrees; squatting below 90 is the EVENTUAL GOAL.  </span> </p> <p> <span> </span> <span> We have a fair number of students that lose a lower lumbar curve or have a dramatic pelvic tilt or any number of other issues in their squat. We give them additional stretching, different muscular balancing exercises, and even then we still may have them squat with good positioning above 90 degrees. CrossFit is amazing and we can all agree that it works and is good. But there are proper applications of even the best things in life. Ice cream is amazing and good, but if you ladle a pint into your ear you are going to wind up with some problems. Everything that I’ve learned through CrossFit has wound up to be more or less correct the issue is that there may be coaches or institutions that rely too heavily on a what they are learning without applying an appropriate amount of analysis to the end result. </span> </p> <p> <span> </span> <span> For years I haven’t let people join my barbell club until they participate in the barbell development program. Is it because I enjoy the nuances of lifting to a villainous degree? Yes, but it’s also because there is NO REASON to have anyone even try a snatch in a professional barbell environment if they can’t press a bar from behind their neck over their head in full squat depth. That would be like letting people go to college who haven’t had any formal training or taking an executive and making them a plumber. The pieces don’t add together. There are building blocks to all the movements and patterns that we achieve in CrossFit and at Verdant and those building blocks are in place for safety and efficacy.  </span> <span> <br/> </span> </p> </div> Mon, 04 Aug 2025 23:12:13 GMT https://www.verdantfit.com/positioning-over-depth thumbnail main image https://www.verdantfit.com/1st-verdant-lifting-cycle-2016 <div data-rss-type="text"> <h3> <span> The First Verdant CrossFit Gym Wide Strength Cycle </span> </h3> </div> <div data-rss-type="text"> <p> <span> One of the first reasons I began writing this series was to simply answer the most common questions I get asked as a CrossFit gym owner, “What do you guys do?” or “What is your programming like?” The best answer for both questions is that Verdant is an athletic performance facility and we have a competitive focus in multiple disciplines. At the time of writing this article we have USAW and USAPL state records in Idaho, we have a world strongman champion, four CrossFit Games athletes, and nine CrossFit regional athletes. We also have a lot of members that are lifting hundreds of pounds more than they ever thought they could and none of them compete in anything. Most of our gym has no desire to compete outside of the gym and while we help facilitate that desire we don’t push people to compete. I approach the curriculum at the gym much like I approached teaching high school or teaching at USC; with long planning sessions, recognizable patterns directed at purposeful growth in specific areas. I started building specific lifting cycles into the curriculum in November of 2015 after I realized that there wasn’t a single person at the gym that didn’t want to see their squat go up.  </span> </p> <p> <span> <span> The first cycle that I brought to the gym was a simple three week front squat cycle. I made </span> </span> <a href="https://www.youtube.com/watch?v=L2gBRQ6znP8&amp;index=46&amp;list=PLoOAkzfKV2wpLAx1Nmk5XXFMKzPAxdNQW&amp;t=97s" target="_blank"> videos explaining the cycle and we had accompanying videos for new stretches, warm ups, and extra mobility </a> <span> <span> that was going to be in the classes. Before making the videos our athletes tested their front squat maxes roughly two weeks ahead of the front squat cycle start date. The basic outline had my athletes squatting Monday, Wednesday, Friday, and Saturday; in addition, they did static front rack holds and concentric squats on Thursday. Over the course of twenty-one days, Verdant athletes squatted fifteen of those days and each week grew progressively harder as the reps remained consistent but the percentages increased. Each week during the cycle I put together videos of the athletes squatting and sent them out to the entire gym.  </span> </span> </p> <p> <span> The entire gym bought into the squat cycle and because the volume was so high AND the time frame was so small (3 Weeks), most of the athletes didn’t recognize they were hitting new triple and four-rep personal records. One of the hardest things as a programmer and gym owner is to take a strength cycle that you know is going to work and give it to a large population who want to get stronger, AND faster, and AND more skilled at their sport. If the goal was simply to get stronger then it’s easy, do the cycle and you’re stronger. But our athletes want to be able to perform gymnastics movements and metabolic conditioning at a relatively high intensity as well. So most of my time and effort went into creating a program that would keep our athletes conditioned but not set them up for failure with high set low rep high percentages at the end of the week.  </span> </p> <p> <span> The first week of the cycle was on the last week of November 2015, we began with a 6 x 6 front squat at 70%. At the time I was running two different programs, a GPP branch and a “Fitt” (basically just CrossFit Lite), and the GPP also did full cleans that day along with unweighted lunges. At that point I also developed a Front Squat Warm Up that we stuck with along all the days that we did the front squats in this cycle. The entire warm up was explained and demonstrated in a video that went out to the whole gym. The second day of each week there was an emphasis on what most experienced or OG CrossFitters tend to call “bro lifts”; the first week we did tricep bench supersetted with an bent over barbell row. On Wednesday we progressed to 7 x 5 at 75% on our front squats and again did 100 unweighted lunges. The evolution that I think had one of the greatest impacts on my athletes was the inclusion of front rack holds and concentric squats on Thursdays. We held 100% of the front squat 4 x :30 and then went to our concentric squats were we squatted from a dead stop out of the hole focusing on CAT (compensatory acceleration training) speed. No percentage was written for the concentric squats based on how different athletes respond to that kind of stimulus but the guideline of not “too heavy” was given and instead the focus was on speed out of the bottom. On Friday we went to an 8 x 4 at a heavier weight than Wednesday and had metabolic conditioning with rowing and max body weight movements. On Saturday we went to 10 x 3 at the heaviest weight of the week. One of the biggest issues I knew I was going to have was that most of my athletes take the weekend off so a lot of them wouldn’t go through the 10 x 3 progression on Saturday. Before the cycle I stressed via email and video that this was only a three week cycle and that if they wanted to see the greatest results they needed to be present for all of those days. Those were still some of our most packed Saturday classes on record.  </span> </p> <p> <span> <span> The cycle continued in the pattern for the next two weeks, we started Monday at 6 x 6, Wednesday at 7 x 5, Thursday with holds and concentric squats, Friday with 7 x 5, and Saturday with 10 x 3. The percentages changed each week and by the final weekend they were lifting 30 reps at incredibly high percentages. On Tuesdays there was some kind of upper body lift and once or twice a week there were high rep body weight lunges or lunge intervals with light weight. The lunge in this case was being used to stimulate glute activation and put in the place of where we might have don't some kind of high rep squatting i.e. wall balls or thrusters.  </span> </span> </p> <p> <span> Again, because of the brevity of the cycle we had literally zero injuries due to high rep squatting. One of the most important principles as a CrossFit gym owner applies in this case: practice positioning over depth, not the other way around. The Open, Regionals, and the Games are where the standards are being met for the very specific reason of parity, consistency, and difficulty. In the gym if there are athletes that can’t squat to parallel or beyond parallel without sacrificing knee, chest, or hip positioning then the standard is not beneficial.  </span> </p> <p> <span> The fourth week we did 4 x 4 front squats at a very light weight on Monday and then went for a one rep max on Tuesday. Some athletes maxed their front squat on Monday or Wednesday or even on Christmas. Literally every person that attempted a new 1RM achieved a new max lift and several members PR’d by over 30lbs (most of them were new at the beginning of the cycle) but we also had veteran athletes who hadn’t hit a new PR for months or years that smashed their old records.  </span> </p> <p> <span> <span> There were a few athletes who were upset that their METCONs felt slower than normal and I had to explain that we were in the off-season and getting ready to gear up for the 2016 CrossFit Open. It’s a fact of the sport of CrossFit that most olympic lifters or powerlifters coming into CrossFit are much more easily able to perform RX workouts or workouts at a higher intensity with weights than long distance runners. Being stronger simply makes CrossFit easier. I made this a gym wide effort because at the end of the day people come here to get stronger and faster. Getting stronger isn’t a special class for a small group of people, it’s for everyone, it doesn’t cost extra, it is just part of the curriculum. </span> </span> <span> <br/> </span> </p> </div> Mon, 04 Aug 2025 23:10:18 GMT https://www.verdantfit.com/1st-verdant-lifting-cycle-2016 thumbnail main image https://www.verdantfit.com/kid-development-program <div data-rss-type="text"> <p> <span> </span> <span> We have recently started our first official Verdant Fitness Teen Strength and Conditioning Program. Whenever we start a new strength cycle or a new program I usually dive head first into a bunch of reading and research. It’s always tough to synthesize all the different points of view and theories that have been developed, but there are a few areas of training young adults that most experts agree on. While the athlete is still young most specialists agree that coaches should place a high emphasis on developing as many skills as possible and beginning to specialize later in the athlete’s development. I’ve spoken to several sport specific coaches and virtually everyone has their own timeline for sport specific specialization and it varies wildly from sport to sport. Sport and strength and conditioning isn’t codified in any meaningful way here in America so training methodologies and purely subject to the individual coach’s ideology.  </span> </p> <p> <span> </span> <span> With all of the variance in mind I have done my best to distill the most relevant information and apply it to our program. We are placing a huge emphasis on body control, kinesthetic awareness, and functional movement. The latter seems almost like a cop-out given how generalized “functional fitness” can be. To explain further we will be jumping, crawling, getting inverted, moving forwards, backwards, and laterally, and we will be learning how to squat, press, and pick things up off the ground.  </span> </p> <p> <span> </span> <span> Many of the adults who come to our Sunday gymnastics class have done some of the body control that we are teaching our teenagers. Gymnastics is relevant here because it’s probably the best discipline, in my opinion and experience, for creating good all-around athletes. One of the issues that I see with gymnastics is that like many other sports it starts to specialize a little too early. We are taking some of the best pieces of gymnastics training, namely body control across multiple domains and modalities and pairing that with basic lifting technique as well as throwing and catching.  </span> </p> <p> <span> </span> <span> The goal is to help our younger students become good athletes. They aren’t going to be taught anything sport specific (other than throwing) because they don’t need to be taught those skills right now. In CrossFit f you can’t do a strict pull up it doesn’t make much sense to do a kipping pull up or at least not many at a time. Similarly, if a young athlete can’t do a push up why are we having them begin to learn complexities of a sport that they won’t be able to succeed in because of a lack of physical strength? If I have a CrossFit athlete that wants to “work on” muscle ups but they haven’t taken the time to develop their dip all we are doing is wasting our time on a skill that they can’t achieve. One of the biggest blocks to young athletes is the same block that I find in new competitive young athletes in CrossFit. They come to my gym get strong QUICKLY and get new skills QUICKLY and then they start to seem those incredible gains decrease. It’s not the programming it’s that they weren’t training correctly and when you train correctly you see immediate gains but everyone has a ceiling and the closer you get the smaller the gains. Kids are the same way, if you train a child to play only soccer they are going to be better than most other kids their age up to a certain point, usually right around 16. At that point you need to be an amazing athlete and a good soccer player to start progressing to the NCAA level. If you can’t keep up you can’t play. Why do so many Division III or II players get drafted to the NFL? Because they ran a 4.3 40 yard dash and there aren’t many people that can do that. If they have that physical ability they can be taught how to play football, provided they can work their way through a playbook.  </span> <span> <br/> </span> </p> </div> Mon, 04 Aug 2025 23:05:44 GMT https://www.verdantfit.com/kid-development-program thumbnail main image https://www.verdantfit.com/competing-at-verdant <div data-rss-type="text"> <p> <span> </span> <span> CrossFit as a sport follows a pretty interesting path. Eight to ten years ago most CrossFit gyms were being run out of garages and industrial warehouses and there really weren’t any chic upscale CrossFit gyms until a few years later, 2012 I think. CrossFit at its genesis was gritty, hardcore, and not for the faint of heart. Every gym had their own rules and even the way classes flowed varied gym to gym. Some of this still holds true today, probably a lot of it holds true, but one area where some gyms have really changed is the attitude towards competition.  </span> </p> <p> <span> We have a very small CrossFit competitive crew at Verdant. That is by design. It isn’t meant to be overly accessible and there are a few reasons for that. The first is that competitive CrossFit isn’t something that most people should do. CrossFit and our classes are designed for promoting health and wellness. The second reason is tied to the first, the competitions have gotten really intense. Baseline metrics are MUCH higher than they used to be. For most people they are unattainable (which I think is good) and for others there is a risk of injury. The third reason our crew is small is because the competitive landscape has changed. It is not for weekend warriors anymore. I don’t think that people should have been casually competing in CrossFit anyhow, but now it’s really separated into a professional sport. I have a whole other article on the shifting CrossFit Games landscape. Also, to be realistically competitive you need to be able to devote a lot of time to the sport and casually coming in for an hour doesn’t work. The fourth and most important reason is that I am rigid, the culture I want is rigid, and it is largely uncompromising. No one is special and absolutely no one deserves anything. We all do the same programming because we are a team, there are variations, scales, progressions, and emphases for different individuals but we are a team and we do the same thing. We also have a “Fran Rule” and if you complain you do Fran.  </span> </p> <p> <span> Do our regular members do competitions? For the most part, no. That isn’t part of the culture of the gym. I sequester our competitors to times that are for competitors. That’s part of being competitive, you need to make sacrifices. If the only time you have is at 515pm you’re taking the class and you had better beat everyone or else what are we doing calling ourselves competitors. The emphasis at our gym is to get outside and hike, bike, camp, raft, kayak, or do snow sports on the weekends. </span> </p> <p> <span> At the beginning of every competitive season we gather as a group, I go over the rules and parameters of what we do and what our culture is, and then we talk about our goals, our dreams, and the concrete dates ahead of us. That conversation is private but I believe it lays the foundation of what our culture is and what that season will be. Briefly, the culture that I keep referencing is very simple. It is important that every person on the team or in the competitive group is held to the same standard, no one is special. There is an expectation about smart food consumption and during meet prep there is an expectation that people will not consume alcohol. The primary reason is that it’s arguably the worst intoxicant to abuse during the competitive season as it dehydrates the athlete and dramatically affects at least one training day.  </span> </p> <p> <span> </span> <span> <span> This sport is merit and performance based and best scores earn competitive spots on the highest teams. We have only ever had one tie and I had to make the unpleasant decision about who would represent our team at regionals. We have everyone arrange workout times and sessions on an open platform so that no one is left out and so no one works out alone. When issues between personnel arise the expectation is that the parties will address the issue within 24 hours. This last is a big one as these team experiences are unpleasant when all members don’t get along and bad chemistry begets poor athletic performance.  </span> </span> </p> <p> <span> </span> <span> We don’t do fundraisers for our athletes. No one is special. Part of the initial conversation is that there is a financial cost to the competitive nature of semi-pro sports. Verdant pays registration fees for the top teams and in the past we have paid for flights and lodging for our national competitors. Just like the sport that sponsorship is merit based and there is an expectation that athletes are going to perform at the level they qualified for.  </span> </p> <p> <span> <br/> <br/> <br/> NB: I’m not talking about USAW in this article because it’s such a different thing. The culture is the same, but the attitude towards competition is different. Once an athlete is proficient at the snatch and clean and jerk a competition isn’t different physically than a training session so the risk of injury is very low.  </span> <span> <br/> </span> </p> </div> Mon, 04 Aug 2025 23:03:02 GMT https://www.verdantfit.com/competing-at-verdant thumbnail main image https://www.verdantfit.com/your-3rd-place <div data-rss-type="text"> <p> <span> </span> <span> In the past we have had a ton of community events inside and outside of the gym. The events are awesome and they have all been special in their own way. For a long time we had two major events a month with a really high percentage turnout. A few months ago, I was thinking about what makes CrossFit gyms so magnetic, and why people keep coming in every day. There are obviously A LOT of reasons why CrossFit gyms create such powerful communities and have such high engagement and it would be silly to try and distill community engagement down to one reason. I looked through some old anthropology research I had done a number of years ago and I was reminded of two simple concepts, the third place and the global village.  </span> </p> <p> <span> </span> <span> Gyms in general, but CrossFit gyms specifically and especially our gym is most people’s third place. The concept of a third place is simple and it is defined by its denomination: our first place is home, (generally) our second place is work, and our third place is X. CrossFit gyms offer that third place, everyone does the same workout, we all start and stop at the same time and we do it together. The CrossFit model, the class model, doesn’t recognize external factors or status. The group class model levels the playing field and everyone suffers together doing the same workouts. At our Broadway location we would have happy hours AND a themed workout every month and almost 30-60 people would come every time because their social network was firmly grounded in the gym. There are people who have been at the gym for over 7 years because the gym provides a respite from work and responsibility as well as a gathering place for old friends.  </span> </p> <p> <span> </span> <span> What’s really interesting about this is that most people, today, go to work and go home every day without a consistent stopping place. In the past this was not always the case. In the small Greek village where my grandmother lived, the men all gathered at the cafe and drank espresso each day and they still do that today. In Russian rural communities, the men all go to banjas and relax and drink vodka. There are all kinds of examples of this behavior throughout history and there are a number of well-regarded texts on the reason behind human gathering and interaction.  </span> </p> <p> <span> </span> <span> While I was reminded of the third place I also couldn’t help but think about the similar, but somewhat antithetical, concept of the global village. Today we can pick up a phone, computer, or tablet and see someone a foot from our face that might be all the way on the opposite side of the world. Information that was once locatively trapped, has no borders and is now shared freely. As active members in a community we have a unique, valuable, and equally as important opportunity to learn about the people that we see everyday. As everyone knows it’s easy to get caught up in the comings and goings of the outside world but I’d encourage everyone to get to know the awesome people that are in your class that you see everyday and workout with everyday. There are A LOT of incredible stories in the gym, I’d highly encourage everyone to get to know some! </span> <span> <br/> </span> </p> </div> Sun, 01 Dec 2024 23:13:03 GMT https://www.verdantfit.com/your-3rd-place thumbnail main image https://www.verdantfit.com/phase-response-to-covid-19 One of the benefits of the stay-at-home order and the social distancing protocols is the ability to maybe gain some perspective. We can see better, perhaps, what is important and […] The post Phase Response to COVID-19 appeared first on Verdant CrossFit. <div data-rss-type="text"> <p> <span> One of the benefits of the stay-at-home order and the social distancing protocols is the ability to maybe gain some perspective. We can see better, perhaps, what is important and what might be something that we can let go of. All of us have the ability to make those decisions for ourselves and to gain a perspective and a different vantage point of challenges that we have been experiencing.  </span> </p> </div> <div data-rss-type="text"> <p> <span> When the news cycle was still pointed mostly at the Wuhan province I started to think about what we at Verdant CrossFit and Verdant CrossFit North would need to do should the novel virus come to Idaho. A few weeks later we were forced to shut down and I had a four phase plan that had come and gone very quickly. We chose to stay open for as long as we could . We had students that wanted to be in the gym and I have employees that I wanted to pay. I am positive that we had at least two cases of COVID come through our gym in early January. We didn’t know what it was at the time, of course.  </span> </p> </div> <div data-rss-type="text"> <p> <span> I wanted to outline the specifics of my four phase plan that I came up with and also outline the phases of reopening that I am trying to anticipate. It may help our students or other gyms in a similar situation. Before outlining all of that I’d like to make it clear that I am aware that many people want to be back at the gym. I see posts every day from people wishing to be here with their friends and I get emails of encouragement every day. And I really appreciate all of the positivity. We had to pivot our gyms from having 20+ classes a day between our locations to having 5-7 classes a day over Zoom. We loaned out all of our equipment except for barbells/rowers/bikes. I think it is important to keep ahold of that perspective that we have gained; things are not going to go back to normal. It’s going to take a little while before we can operate as normal. My guess is that Verdant CrossFit North will be back to normal operation before Verdant CrossFit is.  </span> </p> </div> <div data-rss-type="text"> <p> <span> Our first phase of the novel virus was to clean and disinfect every piece of equipment that was used each class. We changed the warm ups and the workouts to make sure that we used the smallest amount of equipment possible. When people came into the gym they had to sanitize either in the bathroom or with one of the hand sanitizing stations we had put out. This phase lasted a few days and we had a huge amount of positivity and buy-in from our members. Everyone cleaned everything and went out of their way to make sure they sanitized when they walked in and when they left.  </span> </p> </div> <div data-rss-type="text"> <p> <span> Our second phase lasted about 12 hours. The idea was that we would limit class sizes to under 10 people and tape out specific areas where people would workout and we would rotate those areas each class to make sure that people in the following classes weren’t sitting in someone else’s sweat puddle. The state shut us down after our 915AM class so we only had a few classes where we were actually implementing this.  </span> </p> </div> <div data-rss-type="text"> <p> <span> Our third phase is where we are currently. I wasn’t sure how many classes we could run or if we would have interest in Zoom classes. The idea was to start with 3 classes and build if we found there was interest. We did 3 Zoom classes for 3 days, added 2 Saturday classes, and then went to 5 classes. Now we run 7 Zoom classes Monday, Wednesday, and Friday and 5 Zoom classes Tuesday and Thursday. On Saturdays we have 2 Zoom classes, one class for people with a ton of equipment and one for people with the plates, dumbbells, and kettlebells that we gave out. Sunday we are running our normal 9:30AM gymnastics class.  </span> </p> </div> <div data-rss-type="text"> <p> Our members are smart, successful people and they are aware of the imminent dangers associated with opening full bore too quickly. Obviously the itch to get back into the gym and use a barbell is growing for many of them. We have put up many different lifting plans on our website in order to help people with limited resources and our workouts of the day have been infinitely scaleable to account for any lack of equipment. </p> </div> <div data-rss-type="text"> <p> <span> Phase 4 was a worst case scenario and hasn’t happened yet and based on what we are seeing probably will never happen. If martial law was imposed the coaches would run the classes from their houses instead of coming into the gym to run classes. If everyone was forced to stay inside and not leave for any reason we would tweak our existing workout plans to satisfy the restrictions.  </span> </p> </div> <div data-rss-type="text"> <p> <span> As we look to potentially reopen at the end of April or mid-May, there are some facts that can’t be ignored. The major concern is that we could become a hotspot of infection. We will wait to hear from our governor and the federal government, but I expect there will be distancing guidelines and even the necessity of masks. When we go to reopen we will follow the CDC guidelines and any others that may be required.  </span> </p> </div> <div data-rss-type="text"> <p> <span> Right now our goal and expectation is that we will be running a hybrid schedule. Any classes that we run at the gym will be run over Zoom as well. It’s hard to predict how that will work EXACTLY, but we’ll probably set up an iPad that can see the live class and the coach. More than likely there will be a progressive roll out of the number of people allowed in small gyms. Probably no more than 9 people per class. Additionally, our gym hours are going to be cut from 5 CrossFit Lite classes and 10 CrossFit classes a day to something less than that. We will need to space classes out with a 30 minute window between consecutive classes to ensure cleaning and to keep classes from having too much contact with each other.  </span> </p> </div> <div data-rss-type="text"> <p> Right now the mixed messaging and the poor leadership from the federal government coupled with the indecisiveness from our state leadership leads me to believe we may be somewhat on our own in determining the correct course of action. The local government seems to have no plan to communicate anything specifically to small businesses and they have not communicated anything concrete to help us understand what the course of action will be. </p> </div> <div data-rss-type="text"> <p> ***EDIT*** </p> </div> <div data-rss-type="text"> <p> Idaho HAS provided this (actually) very helpful resource: <a href="https://rebound.idaho.gov/stages-of-reopening/"> https://rebound.idaho.gov/stages-of-reopening/ </a> for reopening. This was added after I wrote this article, but I am including it now as it is actually very helpful. BASICALLY, gyms reopen on May 16th and must observe the following: </p> </div> <div data-rss-type="text"> <p> ” </p> </div> <div data-rss-type="text"> <p> <b> All Stages – individuals should continue to: </b> </p> </div> <div data-rss-type="text"> <p> </p> <ul> <li> Engage in physical distancing of at least six feet </li> <li> Wear face coverings in public places </li> <li> Stay home if sick </li> <li> Practice good hand hygiene </li> <li> Cover coughs and sneezes </li> <li> Disinfect surfaces and objects regularly </li> </ul> <p> </p> </div> <div data-rss-type="text"> <p> <b> All Stages – employers should continue to: </b> </p> </div> <div data-rss-type="text"> <p> </p> <ul> <li> Maintain the six-foot physical distancing requirements for employees and patrons </li> <li> Provide adequate sanitation and personal hygiene for employees, vendors, and patrons </li> <li> Ensure frequent disinfection of the <span> businesses </span> <span> (on the website this is misspelled) </span> as well as regular cleaning, especially of high-touch surfaces </li> <li> Identify how personal use items such as masks, face coverings, and gloves may be required by employees, vendors, and/or patrons </li> <li> Provide services while limiting close interactions with patrons </li> <li> Restrict non-essential business travel </li> <li> Identify strategies for addressing ill employees, which should include requiring COVID-19 positive employees to stay at home while infectious, and may include keeping employees who were directly exposed to the COVID-19 positive employee away from the workplace, and the closure of the business until the location can be properly disinfected </li> <li> On a case-by-case basis, include other practices appropriate for specific types of businesses, such as screening of employees for illness and exposures upon work entry, requiring non-cash transactions, etc.” </li> </ul> <p> </p> </div> <div data-rss-type="text"> <p> The post <a href="/phase-response-to-covid-19/"> Phase Response to COVID-19 </a> appeared first on <a href="https://www.verdantfit.com"> Verdant CrossFit </a> . </p> </div> Wed, 10 Jan 2024 12:26:00 GMT https://www.verdantfit.com/phase-response-to-covid-19 thumbnail main image https://www.verdantfit.com/may-6th-email-to-verdant-members This is an email that I sent on May 6th. It was at a low point in our nation’s response to COVID-19 and I felt like it was necessary. “I […] The post May 6th Email to Verdant Members appeared first on Verdant CrossFit. <div data-rss-type="text"> <p> This is an email that I sent on May 6th. It was at a low point in our nation’s response to COVID-19 and I felt like it was necessary. </p> </div> <div data-rss-type="text"> <p> “I have gotten a lot of emails, texts, and IMs asking the same questions: “When do we open? What are we going to do for Murph/classes/training?” Before I continue, I think it’s important to mention that I haven’t spoken to any two people who have felt the exact same way about the shutdown, the ramifications, and the current state of the world. As many of you know, this is not a black and white issue. There is plenty of nuance and peoples’ lives hang in the balance. Some people need to get back to work to make money and some people may become sick as a result. I would ask everyone, as we begin the process of reintegration back into both gyms, to think about others. Your opinion most likely does not match anyone else’s and your experience is just that, it is your own. My heart goes out to those of you who have been affected by the shutdown or the virus and I would ask everyone to give everyone grace and to keep goodness within your hearts. </p> </div> <div data-rss-type="text"> <p> I suspect that we will get more information in 10 days, but for now my understanding is that we can open on Saturday, May 16th. We will hold classes at both locations, however the times will be different. Class sizes will be restricted and we need to create a buffer between classes so there isn’t too much unnecessary contact. I don’t know how long this will last for. Verdant CrossFit North will operate in essentially the same fashion as before – there will be 5 classes a day. Verdant CrossFit will have a slightly truncated schedule. I’m still working out all the specifics because there are a lot of moving parts, but the goal is to run CrossFit, CrossFit Lite, and Zoom classes from Verdant CrossFit. I will send specifics as I establish them. </p> </div> <div data-rss-type="text"> <p> We WILL be running Memorial Day Murph at both gyms. We will need to run heats and I will send out an email that has sign ups that will allow you to join the heat you would like to be in. Every year we have had a hundred or more people and a kickass barbeque. This year will need to be different. I am aiming to arrange for other options. </p> </div> <div data-rss-type="text"> <p> I am very sensitive to the fact that many of you want to return to the gym as soon as possible and that many of you feel that it is perhaps not safe, yet, to return. As usual I am not really in either camp, my goal is to serve everyone as best as I can and to create the best avenue for success for each of you as possible. We will continue to coach online and in person for as long as we can and as usual you can expect transparency and regular communication from me. </p> </div> <div data-rss-type="text"> <p> Again, I would encourage all of you to move forward with love and care for everyone.” </p> </div> <div data-rss-type="text"> <p> [signature] </p> </div> <div data-rss-type="text"> <p> The post <a href="/may-6th-email-to-verdant-members/"> May 6th Email to Verdant Members </a> appeared first on <a href="https://www.verdantfit.com"> Verdant CrossFit </a> . </p> </div> Wed, 10 Jan 2024 11:21:00 GMT https://www.verdantfit.com/may-6th-email-to-verdant-members thumbnail main image https://www.verdantfit.com/earn-your-diet In preface to this article – there’s a principle to dieting and weight loss that’s important for you to understand. When we eat a certain amount of calories on a […] The post Earn Your Diet appeared first on Verdant CrossFit. <div data-rss-type="text"> <p> In preface to this article – there’s a principle to dieting and weight loss that’s important for you to understand. When we eat a certain amount of calories on a consistent basis, you create a baseline or maintenance caloric intake for your body. Going over this maintenance consistently causes weight gain and going under consistently causes weight loss. </p> </div> <div data-rss-type="text"> <p> Naturally, because of this principle people think in order to lose weight they should “eat less, move more”. It’s just not that simple. Yes, we need to be in a caloric deficit to lose weight, but we can’t be there forever. </p> </div> <div data-rss-type="text"> <p> Your body is SO damn smart. It is designed to keep us alive and become more efficient to what we ask of it. In times of chronic low caloric intake, our metabolism slows to match the energy coming in. In this scenario, instead of our body utilizing food to optimize our daily needs food becomes stored out of necessity to keep you alive.⠀ </p> </div> <div data-rss-type="text"> <p> The more you continue to cut calories, the more your body adapts, causing you to have to take more and more food away to achieve your weight loss goals. Eventually, this pattern will cause you to be in a position where you need to consume a dangerously low number of calories per day to lose weight. Can we live on 1,000 daily calories or less? Sure. Are we going to thrive on that? Absolutely not. When your calories get so low, you’re creating a stressful environment for your body which can cause a whole host of health issues. </p> </div> <div data-rss-type="text"> <p> This is where the concept of <b> earning the right to diet </b> comes from. You’ve got to make your body feel safe and happy and not in constant stress and overdrive. This means doing some work on the front end and periodizing your nutrition in a way that makes a caloric deficit safe and a lot less sucky. So what does this process look like? </p> </div> <div data-rss-type="text"> <p> </p> <ul> <li> 1 – Determine your “maintenance calories”. Maintenance calories are the calories needed to maintain your current body weight. There are lots of online calculators that can help with a general caloric intake guideline for you, keep in mind that it’s different for everyone. My favorite is <a href="https://tdeecalculator.net/" target="_blank"> https://tdeecalculator.net. </a> </li> <li> 2 – Slowly begin to increase your food intake in order to find your maintenance calories (a processed called reverse dieting). </li> <li> 3 – Find consistency! Stay at your maintenance caloric intake for 3 months. </li> <li> 4 – Take some calories away from your diet (anywhere from 2-15%) in a purposeful fashion. Dieting shouldn’t happen for longer than 12-15 weeks. </li> <li> 5 – Slowly work your way back up to maintenance calories and stay there for a few months or years. </li> </ul> <p> </p> </div> <div data-rss-type="text"> <p> And repeat as often as you would like. Keep in mind dieting should usually only happen <b> once or twice </b> a year. </p> </div> <div data-rss-type="text"> <p> Dieting to lose weight doesn’t have to mean constant food restriction, chronic fatigue, insane cravings, skipping social outings and family events. When this process is honored and done correctly, you could be “dieting” at a high calorie number and actually lose weight in the process! <br/> Earning the right to diet usually ends up being more of a psychological challenge than anything else as it’s an unpopular notion that eating more could help you lose weight. No, it’s not always quick. It takes lots of patience, understanding, and consistency. It can sometimes take months or years to get to the point of being ready to diet depending a person’s dieting history, but it pays the biggest dividends in losing weight and actually keeping weight off long-term. </p> </div> <div data-rss-type="text"> <p> Recreate that trust with your body and eat to thrive, not just to lose weight. </p> </div> <div data-rss-type="text"> <p> The post <a href="/earn-your-diet/"> Earn Your Diet </a> appeared first on <a href="https://www.verdantfit.com"> Verdant CrossFit </a> . </p> </div> Wed, 10 Jan 2024 10:37:00 GMT https://www.verdantfit.com/earn-your-diet thumbnail main image https://www.verdantfit.com/continuing-community-during-covid Idaho’s path toward shutdown was quite a bit longer than many other states’. We watched most of the coastal states shut down and then followed after Washington and Oregon closed. […] The post Continuing Community During COVID appeared first on Verdant CrossFit. <div data-rss-type="text"> <p> <span> Idaho’s path toward shutdown was quite a bit longer than many other states’. We watched most of the coastal states shut down and then followed after Washington and Oregon closed. I chose to close Verdant CrossFit and Verdant CrossFit North only after an amendment was made to the original state proposal. We coached the classes in the morning on March 25th and by the early afternoon there was an order for everyone to shelter-in-place. I don’t remember the exact amount of hours, but I believe that we had about 12 hours, maybe a little more where we were socially distancing and limiting class sizes, before the shutdown was ordered. At that point many of our members were already self-quarantining and the class sizes had already been reduced by virtue of people staying home.  </span> </p> </div> <div> <img src="https://www.verdantfit.com/category/articles//wp-content/uploads/2024/01/blog-2.jpeg" alt=" " title=""/> <span> </span> </div> <div data-rss-type="text"> <p> <span> My family all lives on the east coast in the hardest hit areas of the country and as a result I have a lot of ties to that area. I was able to see what other gyms in Boston and New York were doing, so I had a game plan weeks in advance. I spoke on the phone with 5 gym owners in SoCal and 5 in Boston just to get a sense of what they had done.  </span> </p> </div> <div data-rss-type="text"> <p> <span> Verdant started by loaning out all our equipment. Even though we have 23 rowers there was no way to make loaning out rowers, barbells, and bikes equitable so we kept those items at the gym. Most of our plates, kettlebells, and dumbbells were gone in the first few days. Almost everyone was able to get 3 pieces of equipment, which wasn’t ideal but it was the best we could do.  </span> </p> </div> <div data-rss-type="text"> <p> <span> I knew that I wanted to keep our operations as normal as possible so that we could keep our community together, keep everyone fit, and keep our coaches paid. We carried our big TV downstairs and set it up for Zoom. In the first week we ran 3-5 Zoom classes a day. Then for the next 7 weeks we coached 7 Zoom classes on Monday, Wednesday, and Friday and 5 on Tuesday and Thursday. We found an awesome yoga teacher to coach yoga every Thursday at 12PM. We had 2 Zoom classes on Saturday, one for people with lots of equipment and one for people with the equipment we were able to give them from the gym. We also ran our regular gymnastics class on Sundays via Zoom.  </span> </p> </div> <div data-rss-type="text"> <p> <span> We found via the Zoom reports that each week had a pretty consistent number of independent logins. It wasn’t always the same people, but over the course of the week, participants averaged out to roughly the same number. Obviously, Zoom just isn’t for everyone and we couldn’t offer the same amount of times that we normally provide. However, through Zoom we were able to expand our membership to other states. Mostly it was my friends and family friends on the east coast and in the deep south, but it was really pretty incredible to be able to work with those groups.  </span> </p> </div> <div data-rss-type="text"> <p> <span> From the outset I didn’t feel that loaning out the equipment and offering classes was going to be enough to keep our community together. It also seemed like the least we could do. I sent out probably too many emails, but the goal was to keep people connected by offering as much information as I could and to keep offering messages of positivity. We were able to get a few specialists in their field to volunteer to teach some non-CrossFit based classes. A local photographer and longtime member taught everyone how to use their DSLR cameras. Our coaches have lots of incredible talent and Brooke taught a large group how to do hand-lettering and Isaac taught everyone how to make the same awesome pour-over coffee he makes. We held a happy hour and an estate planning class. All of these were in my opinion almost more beneficial than the regular CrossFit classes. They allowed people to connect especially at the beginning when everyone was still staying home.  </span> </p> </div> <div data-rss-type="text"> <p> <span> In addition to our community events, 5 weeks ago we started a 6-week-wellness challenge. It was something we were planning on doing, but given that we didn’t know how long the shutdown would last it seemed like a great way to keep everyone engaged. Coaches Shelby and Jenai did an incredible job and put in a lot of hard work to put the challenge together. We changed it up this year and we assigned everyone to a team. Each team had to pick their own team captain and come up with their own team name. Every week Jenai and Shelby have added team challenges in addition to healthy eating habits. As the goal was to promote community, we chose to sign everyone up for the wellness challenge and requested that they opt out if it didn’t suit them. The team that wins the challenge gets a free month of membership and bragging rights.  </span> </p> </div> <div data-rss-type="text"> <p> <span> Like any other gym we had a dip in membership. We were fortunate that no one cancelled who didn’t get furloughed, or lose their job, or have a massive pay cut. For those members we extended them free memberships until they got back on their feet. I know that if I lost my job and then was told I couldn’t be part of a community I cared about it would be very hard. My goal was to give everyone the opportunity to stay in contact and be a part of Verdant even if they had fallen onto hard times.  </span> </p> </div> <div data-rss-type="text"> <p> <span> Finally, all the coaches put in a ton of work and it was an incredible group effort to repaint, reorganize, and rethink our CrossFit spaces. A long time member used CAD to come up with a seriously awesome geometric design that will be an awesome fixture for years to come. We went ahead and did all the small projects that we couldn’t do when the gym is open basically 24/7 with classes or personal trainers.  </span> </p> </div> <div data-rss-type="text"> <p> The post <a href="/continuing-community-during-covid/"> Continuing Community During COVID </a> appeared first on <a href="https://www.verdantfit.com"> Verdant CrossFit </a> . </p> </div> Wed, 10 Jan 2024 09:45:00 GMT https://www.verdantfit.com/continuing-community-during-covid thumbnail main image https://www.verdantfit.com/scaling-athletes-needs-differ-by-degree-not-by-kind If you’ve been around CrossFit for even a short period of time the term “Scaling” or “Scale” has probably come up. It might have been mentioned by a coach, recommending […] The post Scaling: Athlete’s Needs Differ by Degree not by Kind appeared first on Verdant CrossFit. <div data-rss-type="text"> <p> If you’ve been around CrossFit for even a short period of time the term “Scaling” or “Scale” has probably come up. It might have been mentioned by a coach, recommending that you scale the workout in some way, or a member talking about how they personally scaled X workout on Y day. This modifying of workouts is one of the most important aspects of CrossFit and one of the many reasons for its effectiveness and success. So, the question becomes; what is scaling and why in the world do we do it? </p> </div> <div data-rss-type="text"> <p> A properly scaled workout safely maximizes relative intensity (load, speed, range of motion) to continue developing increased work capacity despite limitations. A long-term goal of scaling is creating the ability to perform workouts “as prescribed.” The core tenets of CrossFit are efficiency, efficacy, and safety. Before efficacy is safety and scaling appropriately is often done to preserve not just the intended stimulus of the workout, but to keep our athletes safe. Let’s use the deadlift as an example. In order to execute a proper deadlift we must keep weight in our heels, maintain a safe neutral spine position, and we must be able to lift the bar or object from the ground with our hips and shoulder moving in unison without any of that changing. If we cannot repeat this over and over again with little to no variance in our technique then we are not ready to move on. The greatest limiting factor to progress for most athletes is their technical ability and mastery of movement. Without technical proficiency or mastery we lose efficacy and efficiency and in the end we do nothing but slow our own progress within the gym. </p> </div> <div data-rss-type="text"> <p> Now that we have hopefully mastered the basics and have some basic movement patterns burned into our brain we can start to introduce intensity. This fancy word means how much power (Power=Force x Distance/ Time) did an athlete generate during the workout and generally, the individual with the highest power output is going to have the highest intensities and is probably a pretty fit person. Intensity is what you see when you walk into a CrossFit gym; a workout ends and half the class flops onto the floor with the other half clinging to the rig for some support. I personally would call that a successful class (many other factors aside) as each athlete there scaled appropriately for their ability. This means that the desired stimulus for that workout on that day was achieved no matter who was doing what. This intensity is all achieved by scaling- yep that word again- and finding our own “relative intensity” for that given workout. We control this through a few factors – load, speed, and volume. </p> </div> <div data-rss-type="text"> <p> If the way the workout is written exceeds our current abilities in a movement or our current work capacity then we must change one or more of those factors to control the intensity. Let’s say Kevin and Camille were working out and the prescribed workout was 55 Deadlifts for time at 135lbs. I know for a fact both Camille and Kevin can lift this weight. But what is the intended stimulus? We need to complete 55 reps AS FAST AS POSSIBLE meaning speed is highly important. If the weight remained the same and Camille and I completed the workout who is going to win? Probably Kevin. If we changed some factors, in this case load, and she lifted 95lbs, Camille’s speed may now match Kevin’s rep for rep. That means that Camille can now move faster increasing her perceived or “relative” intensity and possibly beat Kevin. In the end she would have wound up working harder because she lifted less weight, not more. Funny how that works isn’t it? </p> </div> <div data-rss-type="text"> <p> There is an old saying that I’ve heard at least one thousand times: regression is the fastest way to progression, meaning that without scaling we are only slowing our own progress. The sport of CrossFit was built around being able to make the same workout doable for a 25 year old and a 65 year old. Individual athlete’s needs differ by DEGREE not by KIND. This is only possible through scaling, matching our ability levels to what is happening in the workout. In the end the key to a long and healthy career doing CrossFit is scaling. I want you all to be able to be active as long as possible and if we are constantly injured because we refuse to scale or our progress is slow for the same reason then we begin to limit our own athlete career and abilities without even realizing it. </p> </div> <div data-rss-type="text"> <p> The post <a href="/scaling-athletes-needs-differ-by-degree-not-by-kind/"> Scaling: Athlete’s Needs Differ by Degree not by Kind </a> appeared first on <a href="https://www.verdantfit.com"> Verdant CrossFit </a> . </p> </div> Wed, 10 Jan 2024 09:35:00 GMT https://www.verdantfit.com/scaling-athletes-needs-differ-by-degree-not-by-kind thumbnail main image https://www.verdantfit.com/how-to-demand-excellence-from-yourself At our recent Verdant Coaches Retreat in McCall, we discussed a few concepts you may notice coaches emphasizing. These go beyond just how to better coach a squat or pull-up. […] The post How to Demand Excellence from Yourself appeared first on Verdant CrossFit. <div data-rss-type="text"> <p> At our recent Verdant Coaches Retreat in McCall, we discussed a few concepts you may notice coaches emphasizing. These go beyond just how to better coach a squat or pull-up. Basile asked each of us to start taking a “them not me” approach in our role as coaches and as members of the gym. He also asked that we continue to strive for excellence in not only our coaching, but in our health, and our lives as a whole. When he later asked us to come up with how we could improve as a gym, my first thought was to pass on this demand for excellence to our members as well. I know that we already demand excellence in your movement, but I think we can have more of an impact on your athleticism and health in general by simply giving more of ourselves as coaches (them not me), during, before, and after classes. Our coaches have an impressive amount of knowledge and experience that I personally hope to start spreading out to our community. </p> </div> <div data-rss-type="text"> <p> So here are a few topics that I’d like you to think about, as they are areas that can ALWAYS be improved. If the advice below strikes a note, great, take action and strive for excellence where you can. If there’s an area you need improvement on but you still don’t know where to start, lean on one of our coaches and let us help you however we can. </p> </div> <div data-rss-type="text"> <p> <b> Stress: </b> I get it, life is crazy! Especially in the current state of the world. BUT, do you use this as an excuse to slack off or give up on trying to improve yourself? I would hope not. For many of us, stress comes from our jobs. I realize many of us cannot change this due to other obligations, but I do urge you (especially our younger athletes) to think about what job you would take if you didn’t need money? What steps do you need to take to do THAT job for your career? Do you need to rethink your lifestyle to make that happen? Would changing your current lifestyle make you happier on a day-to-day basis? If so, I would urge you to go for it! Don’t be miserable for the majority of your life, simply to be able to afford a fancy house and car, and to have a comfortable retirement. Find a way to enjoy every day (or at least most of them), right now. </p> </div> <div data-rss-type="text"> <p> <b> Sleep: </b> There are a million articles on how to improve your sleep. Here is a great one from the folks at The Ready State, but I urge you to talk with one of our coaches. Many of us closely monitor our sleep with the Whoop band or Oura ring, and would love to discuss your unique situation. We have many coaches fighting the same sleep battles you may be (parents, pet owners, shift workers, military/first responders, healthcare workers, business owners/executives, students, etc.) </p> </div> <div data-rss-type="text"> <p> Here’s a brief outline of the points made in the article below: </p> </div> <div data-rss-type="text"> <p> </p> <ul> <li> Quantity and Quality matter, and have a profound impact on your short and <br/> long term health </li> <li> “The number of people who can survive without impairment on less <br/> than six hours of sleep is ZERO” </li> <li> A strict sleep schedule will help </li> <li> This includes having a time set for when you start winding down from <br/> the day </li> <li> Your daily habits are important </li> <li> Exercise, proper nutrition, limited caffeine/alcohol, breathing </li> <li> Proper sleep hygiene </li> <li> Bedtime routine </li> <li> Dark, quiet, cold environment </li> <li> Comfortable pillow/mattress </li> </ul> <p> </p> </div> <div data-rss-type="text"> <p> <b> Nutrition: </b> Verdant has several nutrition gurus on the staff, so my biggest suggestion would be to speak with a coach and they can get you pointed in the right direction. If that is asking too much, my advice would be very simple. Start by making one small change, such as drinking an extra glass of water, or adding a serving of vegetables or protein to your dinner every day. Once you have mastered your new habit for a week or two, add something else in. The key with nutrition is not to overwhelm yourself, but instead, make small changes that are sustainable. We are trying to slowly develop habits that will become a part of your normal lifestyle, and not get you on a 6 week “cleanse” that will guarantee you to lose 10 pounds, but also guarantee that you gain it right back. Your end goal would be to eat primarily real food (I.e. no ingredient lists), in the correct quantities. </p> </div> <div data-rss-type="text"> <p> <a href="https://www.verdantfit.com/nutrition/"> Here </a> is a great starting point regardless of where you are at with your nutrition: </p> </div> <div data-rss-type="text"> <p> <b> Exercise: </b> If you’re reading this, you’ve probably got most of this box checked. Keep showing up to classes consistently and listen to your coaches. However, we are talking about excellence here, and I’d be willing to bet you have little to zero focus on your mobility or movement besides when you’re in the gym. You’re missing out on a major part of health if you are unable to put your body through a full range of motion (or at least working towards full range of motion) or if you are sedentary besides the one hour a day you’re at the gym. If this is you, how can you improve? </p> </div> <div data-rss-type="text"> <p> MOVE. I get it, you work at a desk and are super busy, but it has been proven that consistently taking movement breaks will increase your productivity. Step away from your task, take a quick walk, or stretch. Maybe take walking meetings or phone calls rather than sitting? This will reset your mind and your body. If you want to take it up a notch, try a standup desk. Find all the benefits and options of doing this here. </p> </div> <div data-rss-type="text"> <p> MOBILITY. Make it a part of your lifestyle. Personally, I have adopted a 5 to 10 minute morning routine of mobility and stretching, and have noticed that I not only feel better throughout the day, but when I start my workout, I no longer feel like the tin man. I have also had a lot of success just trying to sneak in a minute or two of stretching here and there throughout the day. If you struggle with this focus, try showing up to class 10 minutes early or staying 10 minutes after and doing the “Mobility Homework” which will include targeted stretches or mobilizations based on the day’s workout. Trust me, you will feel a difference if you are consistent. </p> </div> <div data-rss-type="text"> <p> If you want more than our suggested stretches/mobilizations on a daily basis, there are a million different guided versions out there, but I suggest you talk to any of our coaches as I know most of us either have our own routine or follow programs such as GoWod, The Ready State, RomWod, Gymnastic Bodies, or yoga. </p> </div> <div data-rss-type="text"> <p> Mindset: A trap that we constantly fall into throughout life is making excuses for why we can’t do something, or why it will be ok to put it off for a later day. This leads to us settling for mediocrity. In some circumstance’s mediocrity is fine, for example, maybe you have a hobby such as playing piano, cooking, or mountain biking, but don’t feel the need to improve beyond a beginner level. Awesome! We need hobbies that simply add joy to our lives. Striving for excellence in these areas may ruin the joy and stress relief they provide, or take away from more important areas of your life. </p> </div> <div data-rss-type="text"> <p> However, there are some areas of your life where you cannot settle for mediocrity. Your health definitely falls into this category. You don’t need to strive to be a competitive athlete to pursue excellence in your health (in fact this may be the opposite of healthy in many circumstances). You do, however, need to constantly work to improve yourself. One easy way to do this is to switch your mindset. Rather than telling yourself “It’s ok that I can’t do a full range of motion squat, I’m almost 50 years old” or “It’s ok that my diet sucks, I still look good in the mirror”, set those labels or expectations aside and see what you’re capable of or how good you can feel if you actually work to improve. Striving for excellence in these areas will not only allow you to live longer, but it will add to the quality of your life as you age. </p> </div> <div data-rss-type="text"> <p> CrossFit’s Sickness, Wellness, Fitness continuum explains how striving for excellence in your health creates a buffer. Injury and sickness are going to happen from time to time. The idea of this continuum is to keep yourself as far away from sickness as you can, so when the inevitable does occur, you can survive it and get back to thriving. The alternative to this is falling into sickness, and accepting that as the new normal. Relying on medications to battle chronic disease, or being dependent on others to help you get on and off the toilet. I get to visit many members of our community from all walks of life as a part of my job, and many of them are living this life of sickness. I can promise you that this is no place you want to end up. </p> </div> <div data-rss-type="text"> <p> So how can you get out of the rut of living based on the labels or expectations that society or you have given yourself? Consistently challenge them! This will differ for everybody. For some it may mean signing up for a marathon, or a CrossFit competition. For others it could simply be showing up to the gym on a day something they “can’t do” is programmed, say muscle ups, and asking a coach what steps they need to take to work towards eventually performing this movement. Committing to a goal like this is hard because it requires you to check your ego and may require a long time to reach. </p> </div> <div data-rss-type="text"> <p> The main idea is that we can all find new ways to test our physical and mental strength. Challenge your fears and see how good it feels to come out on the other side with a sense of achievement and a newfound understanding of what you are truly capable of. We can grow individually, and as a community if we commit to pursuing excellence in our health, our profession, and our lives as a whole. </p> </div> <div data-rss-type="text"> <p> Hopefully you gained some insight on what may be holding you back from excellence in your own life. Stress, sleep, nutrition, exercise, and mindset are never ending battles, but you have many resources available as a member of our community. Make use of your coaches and friends for further advice and accountability along your endless path to excellence. </p> </div> <div data-rss-type="text"> <p> The post <a href="/how-to-demand-excellence-from-yourself/"> How to Demand Excellence from Yourself </a> appeared first on <a href="https://www.verdantfit.com"> Verdant CrossFit </a> . </p> </div> Wed, 10 Jan 2024 05:51:00 GMT https://www.verdantfit.com/how-to-demand-excellence-from-yourself thumbnail main image https://www.verdantfit.com/2021-crossfit-games-open The 2021 CrossFit Games Open is UPON US!!! Actually, sorry, it’s the NOBULL CrossFit Games!! NOBULL is probably the first in a long list of major changes to the CrossFit […] The post 2021 CrossFit Games Open appeared first on Verdant CrossFit. <div data-rss-type="text"> <p> <span> The 2021 CrossFit Games Open is UPON US!!! Actually, sorry, it’s the NOBULL CrossFit Games!! NOBULL is probably the first in a long list of major changes to the CrossFit Games that you might not have known about. Before we get too far down the road, <a href="https://games.crossfit.com/"> WHAT ARE THE CROSSFIT GAMES </a> ? Well, the CrossFit Games began in 2007 and it was a small and very gritty affair. In 2010 the CrossFit Open was born. The CrossFit Games Open or “the Open” is an international event that represents the first stage of competition to qualify for the CrossFit Games (the one on ESPN). Before 2010 there were sanctionals (more on this later) where people competed to qualify for the games. Then in 2010 the Open brought online qualifiers to all CrossFit gyms. This has grown and morphed over the years, but generally scores are submitted on the honor basis and if you are good enough for someone to care how you did you would need video evidence proving that you did what you said.  </span> </p> </div> <div data-rss-type="text"> <p> <span> The Open is largely responsible for the “standards” that every CrossFit gym adheres to. By nature, CrossFit is a time-based activity and for there to be equity in judging a winner there need to be widely used and understood standards. These standards are why we all stand up on top of the box during box jumps or why we make sure our hip crease passes below our knee in the squat. These standards coincide with best practices in almost every case – they make the movements harder and generally establish a greater range of motion around the joints. In that way, the Games standards are just a method for establishing the three major tenets of CrossFit: Safety, Efficiency, and Efficacy.  </span> </p> </div> <div data-rss-type="text"> <p> <span> The way the Open has functioned has actually been quite fluid for a long time. When I started CrossFit I was one of 60 (I think) people that qualified for <a href="https://www.verdantfit.com/articles/crossfit-games-in-my-opinion/"> SoCal Regionals through the Open </a> . Each year the pool of athletes accepted shrank and a few years later they only accepted 20 people. And that number has gone down every year since. New avenues for qualifying for the CrossFit Games have been created as those Open spots have been reduced. Regional competitions, not sponsored by CrossFit, like the Granite Games and Wodapalooza, also called sanctionals – a real blast from the past, popped up a few years ago after being discontinued in 2010.  </span> </p> </div> <div data-rss-type="text"> <p> <span> This year things are VERY different. The Open has always been 5 weeks long with the workouts coming out on Thursday night and submissions closing on Monday. These are workouts created by Dave Castro (the head of the CrossFit Games) and they are done in almost all CrossFit gyms around the world. All of our classes will do the 2021 CrossFit Open workouts on FRIDAY. There is an RX (just like our workouts) and there is also a specific RX for the “Scaled” workout as well. In this way, there is a difference between our regular programming and the Open. But unless you sign up for the Open and are intent on making it to the next level, we can always scale as appropriate for you and mix and match weights, movements, etc.  </span> </p> </div> <div data-rss-type="text"> <p> <span> One of the ways that this year is different is that it is ONLY 3 WEEKS LONG. So this will be a shorter Open period than normal. Based on the limited information that has been given to the public regarding the workouts it seems likely that there will not be terribly complicated gymnastics in the Open this year. The second major difference is that the next step is actually called the QUARTERFINALS. If you are a top 10% finisher in your continent then you will continue on to this (there will be quite a few people that fall into this category from the gym) in April. The top 10% of Masters athletes in their division (as a total) will also move on to the Age Online Qualifier in May. The top 25% of teams in the Open will also advance to the quarterfinals.  The other major difference is that this year is the first that CrossFit has a new sponsor, in this case NOBULL. The purveyor of dope looking shoes and cool clothes. And a brand born of CrossFit which is really cool.  </span> </p> </div> <div data-rss-type="text"> <p> <span> You do not need to sign up for the CrossFit Open! If you do there is a worldwide leaderboard that will give you a sense of where you rank in the world as a whole and on each workout. There are custom leaderboards between friends as well and a whole myriad of other things you can do with that info. For those of you looking to push yourself in a new way, this is a great opportunity. For a lot of people, the Open was a way to interact with their favorite athletes, be part of a global community, and even put their hat in the ring for some CrossFit greatness. As the sport has evolved it has unquestionably become harder to make it to the Games. And when official CrossFit regionals were discontinued in 2018 many people stopped doing the Open. The Open is a benchmark like many others in CrossFit, think Fran, Diane, Karen, Murph, 1 rep maxes, etc. In my opinion, this is an easy, cheap, and ready-made method for self improvement and self testing. For the most part, all of you know CrossFit; you know the movements, you understand what working out hard feels like, and many of you participate in CrossFit everyday. I would highly encourage everyone to come on Fridays for the next 3 weeks to participate, if you can. If you cannot make it on Fridays there will be an opportunity to do the Open workout on Saturday. You will need to have some personal agency in this, you’ll need to know the workout, and know how to pull up the warm-up from Friday on your phone. If you do want to do it on Saturday please come either at 9 or 10 promptly and not in the middle of one of those classes!  </span> </p> </div> <div data-rss-type="text"> <p> <span> Finally, if you look on the Americana Boulevard wall you’ll notice a Masters vs. Millennials banner paying homage to the Masters of the gym that won our intergym community event in 2019. This year we will have another community event! How do you know what team you are on? You need to know your first name! That’s it. Expect some more information on Wednesday!!! </span> </p> </div> <div data-rss-type="text"> <p> The post <a href="/2021-crossfit-games-open/"> 2021 CrossFit Games Open </a> appeared first on <a href="https://www.verdantfit.com"> Verdant CrossFit </a> . </p> </div> Wed, 10 Jan 2024 05:40:00 GMT https://www.verdantfit.com/2021-crossfit-games-open thumbnail main image https://www.verdantfit.com/2021-crossfit-games-community-event Our CrossFit Games Open 2021 Community Event will have three teams competing for gymwide dominance. The three teams are easy – think of your first name and that will tell you what […] The post 2021 CrossFit Games Community Event appeared first on Verdant CrossFit. <div data-rss-type="text"> <p> Our CrossFit Games Open 2021 Community Event will have three teams competing for  <b> <u> gymwide </u> </b>  dominance. The three teams are easy – think of your first name and that will tell you what team you are in! </p> </div> <div data-rss-type="text"> <p> Team #1 (Name Unknown) – First Names A-H </p> </div> <div data-rss-type="text"> <p> Team #2 (Name Unknown) – First Names I-P </p> </div> <div data-rss-type="text"> <p> Team #3 (Name Unknown) – First names Q-Z </p> </div> <div data-rss-type="text"> <p> Your mission is to rep your team with your team’s color  <b> ON FRIDAY </b> . </p> </div> <div data-rss-type="text"> <p> <u> Team #1 is Green, </u> </p> </div> <div data-rss-type="text"> <p> <u> Team #2 is Black, </u> </p> </div> <div data-rss-type="text"> <p> <u> Team #3 is White </u> . </p> </div> <div data-rss-type="text"> <p> Each team will start 21.1 (the name of the first Open WoD) with 100 points. If someone from your team comes in without your team colors your team will lose 5 points. There are roughly 100 people per team… </p> </div> <div data-rss-type="text"> <p> Extra Points: </p> </div> <div data-rss-type="text"> <p> </p> <ol> <li> Your team will get an extra 50 points if you can get a picture of 7 or more people from one team at one time at the gym. </li> <li> 50 points if your team can come up with a TEAM NAME signed by at least 30 members of your team </li> <li> 25 points if your team comes up with a team logo (Logo must have the name of the team within it). </li> <li> 25 points if your team decides on a team captain. This needs at least 15 additional teammate signatures. This person CANNOT be a coach. </li> </ol> <p> </p> </div> <div data-rss-type="text"> <p> These extra points can be earned  <b> UP TILL END OF DAY MONDAY </b> . </p> </div> <div data-rss-type="text"> <p> GOOD LUCK. Each week there will be new ways to earn points, troll other teams by taking their points away, and have fun. This is the easy week! </p> </div> <div data-rss-type="text"> <p> The post <a href="/2021-crossfit-games-community-event/"> 2021 CrossFit Games Community Event </a> appeared first on <a href="https://www.verdantfit.com"> Verdant CrossFit </a> . </p> </div> Wed, 10 Jan 2024 05:33:00 GMT https://www.verdantfit.com/2021-crossfit-games-community-event thumbnail main image https://www.verdantfit.com/the-gymnastics-course-experience DO LESS…BUT BETTER Lena Mentyka from Verdant here! These are my impressions of my time at the Gymnastics Course! Last weekend, at the 2-day Gymnastics Course I attended in Seattle, […] The post The Gymnastics Course Experience appeared first on Verdant CrossFit. <div data-rss-type="text"> <p> <span> DO LESS…BUT BETTER </span> </p> </div> <div data-rss-type="text"> <p> Lena Mentyka from Verdant here! These are my impressions of my time at the Gymnastics Course! </p> </div> <div data-rss-type="text"> <p> <span> Last weekend, at the 2-day Gymnastics Course I attended in Seattle, I kept wishing I could have taken you all with me. Instead you’re going to have to be satisfied with this blog post and I’ll do my best to take what I learned and use it to make your classes even better.  </span> </p> </div> <div data-rss-type="text"> <p> <span> I appreciate the opportunity to attend seminars like this because I come back reinvigorated as an athlete and a coach. I am always reminded that simple is best and taking things back to basics is where success lies. I love fitness, I get excited by fitness, but sometimes fitness gets complicated in my head. I will occasionally overthink how I’m coaching movements and workouts. The focus this weekend was: do less, better. Let’s learn how to breathe in as many different positions and movements as possible. Let’s do less reps with higher quality rather than rush through more reps. We can make our warm-ups as virtuous as possible and guess what? That’s going to make us better sooner than you’d ever think possible.  </span> </p> </div> <div data-rss-type="text"> <p> <i> <span> Hmm, she’s not talking about gymnastics. </span> </i> <span> Correct. We did in fact learn a lot about gymnastics strength progressions, cool drills to get athletes to activate their lats, and get lots of practice spotting. You guys are already great athletes though. We coach good movement at Verdant and we have a member base that is very good at moving well. We will continue to coach you all in the best way we know how. But spending my weekend with like minded individuals all looking for ways to get better at coaching good quality bodyweight movement made me realize what really matters: I love what I do, I love where I do it and I love the people I get to do it with.  I want everyone in the gym to love fitness as much as I do. We as humans will spend more time on things we love doing (and things we are good at) so let’s learn to love gymnastics. Let’s have fun with it. If you don’t think gymnastics is fun yet, fine but, you can at least admit that it is funny that we as fully grown adults do gymnastics. Let’s remember that next time we’re all voluntarily doing 1,000 toes to bar or box HSPU until failure.  </span> </p> </div> <div data-rss-type="text"> <p> <span> I’m writing this not to take away from when you achieve your first strict ring muscle up, or kick up to the wall for the first time. I’m focusing on this because I don’t want you all to be so hard on yourselves when things feel weird or it feels like you’re not getting stronger. Most of us have only been doing gymnastics for a handful of years and we’ve been trying to do it with our clumsy and immobile adult bodies. You guys do some pretty extraordinary things everyday and you do them a lot better than most adults in the world. This is a great gym filled with accomplished people.  </span> </p> </div> <div data-rss-type="text"> <p> <span> A big takeaway from my weekend in Seattle was that we can never be too strong or too skilled. If you’re frustrated that you can’t seem to figure out a specific movement or feel like your strength has stalled in a certain area, please come talk to us. If every time we had a goal we took just 3 days a week for 3 weeks to work on it I think we would all be blown away by what we are capable of.  </span> </p> </div> <div data-rss-type="text"> <p> <span> Just so you all don’t riot, here are two little things we can all work on together going forward. WRAP YOUR THUMBS AROUND THE BAR AND SQUEEZE YOUR LEGS TOGETHER.  </span> </p> </div> <div data-rss-type="text"> <p> <span> If anyone has any questions about the course, gymnastics in general, or if a certain goal has been nagging you for a while, come talk to me!  </span> </p> </div> <div data-rss-type="text"> <p> The post <a href="/the-gymnastics-course-experience/"> The Gymnastics Course Experience </a> appeared first on <a href="https://www.verdantfit.com"> Verdant CrossFit </a> . </p> </div> Wed, 10 Jan 2024 05:10:00 GMT https://www.verdantfit.com/the-gymnastics-course-experience thumbnail main image