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Blog Archive

The Midas Touch turns everything gold. The Snooki Touch turns it orange.

The shoulder is a pretty impressive piece of machinery.  It’s flexible enough to wrap all the way around in the Dislocator stretch with a PVC pipe, it can hold itself into place when picking up 300 lbs in a deadlift and it can provide support on a handstand pushup or a push press that’s nearly as much as your body weight.  And just with any complex piece of machinery, you’re going to have to maintain it properly if it’s going to keep working the way that you want to.

To have a proper understanding of how the muscles of the shoulder works, you have to remember that the shoulder is not simply the big deltoid and a few supporting rotator cuff muscles that seem to derail your fantasy baseball team at just the wrong time (GAHH!).  The joint is also supported by the muscles in the chest, upper back and lower-mid back.  These muscles help you do your primary action (push, pull, etc) either directly or indirectly.

The muscles that are helping indirectly are the more interesting parts (to me at least).  Training these areas (increasing strength and mobility) is going to help you to improve, regardless of whether your goal is getting the handstand pushups or push press that weighs as much as you do.  Because it only makes sense: if the muscles that support the shoulder are tight or weak, then you’re going to sacrifice some of the shoulder stability necessary for doing any movement involving the shoulder.   It’s one of the factors that makes holding a typical dumbbell over your head a much different, and likely more difficult, task than holding a kettlebell with it’s natural center of gravity or a barbell.  When the shoulder falls out of place to compensate for weakness, you can set yourself up for issues later – whether it be more weakness in that or other areas, looking uneven at the beach or injury.

The trainers and I will be periodically doing videos talking about different topics as they relate to what we’re doing in class.  If you’re interested in a particular topic, drop us a line through the Facebook page.

– Feener

Hey folks!

We’ve been working on making this website more fun, useful and able to build a really strong (pun-intended!) community of Athletes.  Part of that development is putting a greater focus on the blog and creating a place where we can get information to you in a modern and useful way.  Crossfit is not just a physical sport, but a mental one as well.  Knowing what you need to work on and how to work on it efficiently is as important as actually doing the activities.

There’s so much to talk about and we’d love to address it all, but we want to make sure that we’re taking care of the topics that are most important to you.

Please take 2 minutes to answer this one question poll.  You can select up to 5 of the topics you’d like to see us blog about in the coming months and it will help us develop the types of content that you’re most interested in.  If you think there’s something that we’re missing, let us know.  And thanks!

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On the weekend of November 17-18, our own Kristina Kovch and Walt Shearer made the trip to CrossFit Trident in Alexandria, VA for an attempt at their CrossFit – Level 1 certification.

Kris has been a personal trainer and for Verve Health & Fitness since 2009 and teaching both CrossFit and group fitness classes since our launch.  This is the beginning of Walt’s experience with training others.  He has been one of our more enthusiastic members and wanted to take the next step into the coaching side.

To mark the moment, we wanted to get some of their thoughts about the experience with the process and to hear about some of the things that they learned along the way.

CrossFit Rosslyn: What were your expectations going into the CrossFit certification?

Kris: I was looking to gain a better understanding into the CrossFit mentality, functionality and methodology of exercise.

Walt: I expected to do Fran, learn about CrossFit’s Definition of Fitness and the theory of how it pursues maximizing human performance. I also expected Chris Spealler or Camille LeBlanc-Bazinet to be there. (Sadly, they were not.)

CFR: What was your biggest takeaway after going through the certification?

Kris: No matter how experienced you are, even the most skilled athlete is not perfect.

Walt: My biggest takeaway from the course was that CrossFit Programming is purpose-driven, not random. That the workouts that seem random are actually designed to compliment each other through the course of the week.

CFR: What are you most looking forward to implementing into your classes from the weekend?

Kris: It’s always good to have a refresher, so seeing how others teach the proper form during exercise, and being able to translate that so I can see our clients’ skills improve even more!

Walt: I’m looking forward to helping athletes enhance their efficiency in both basic and highly technical movements. Having now drilled down into the points of performance, common faults, and cues to fix them, I’m eager to help athletes refine their skills and see the results on the whiteboard.

CFR: What types of programming are you most looking forward to in your classes?

Kris: Adding another element into my training regimen with a better understanding and application of the CrossFit-based methods.

Walt: I’ve always appreciated the technical and look forward to helping others shatter their current boundaries by focusing on skills development.

CFR: Any other thoughts you think are important for CrossFit Rosslyn, you, our members or CrossFit in general?

Walt: When I was first introduced to CrossFit, my coach emphasized the importance of attacking your weaknesses. CrossFitters know that it takes a lot of humility for us to spend time working on what we “suck” at (be it strength, gymnastics or speed). What I appreciate about CrossFit most is the lesson that if we treat our weaknesses as an opportunity to build a new strength, pretty soon we find our list of weaknesses shrinking, leaving behind a longer list of strengths. It’s been true over and over again since I discovered CrossFit, and I know it to be measurable, observable and repeatable.

We’re excited to have Kris and Walt on our staff and are looking forward to seeing them bring some additional perspectives to the classes.  Keep an eye out for both Kris and Walt on the schedule in the coming days!

(Don’t forget about signing up for classes via the Mind/Body sign-up tool.)

New “Elite” Membership

Starting November 27, CrossFit Rosslyn will be offering a new membership level, “Elite.” The membership level will be for those who are on a regular CrossFit schedule but do not want to take advantage of the Unlimited classes. See our Shedules and Fees page for all of the details and pricing.

Included in the Elite level are:

  • 12 CrossFit classes per month
  • 4 Verve Health & Fitness Classes per month
  • Access to free Foundations class (New! See below.)

We believe that this membership level will be a big hit for a lot of folks who have been at the Pro level and are starting to see the results of their training. If you are interested in any of our membership levels, please send an email to Louise (lschegel@vervehealthandfitness.com) for more information.

Free Foundations Class

Starting November 29, the Thursday 5:30pm class is now a “Foundations” class.

During this class we will be reviewing skills such as the different technical lifts, basic movements, body positioning and how to perform some of the common movements. We will not be doing any advanced workouts during this time, so those who are experienced and are looking to push themselves should expect to review material rather than focusing on intensity. Workouts and the topics that we will cover will be posted here and on the Facebook page.

These classes are designed for those who are new to CrossFit or are still getting accustomed to the different movements. If you are at the intermediate to experienced level, these classes can help you brush up on your skills.

We encourage anyone who would like to participate in this class to have the opportunity. This class is for all, including non-members, is free and will NOT count against any Pro or Elite monthly class count. If you have friends, family or co-workers who are interested in CrossFit, this is a great way to show them how they can benefit from this training with an introduction to different lifts and workouts.

Change in Shower Policy

All CrossFit members are now welcome to use the bathroom and Verve shower facility without extra cost. We are one of the few boxes in the area that are able to offer this service and see that the time is right to be able to offer it to all those who come through our doors.

Members should also keep in mind that our locker room has been and will continue to be available for all CrossFit Rosslyn members. (Remember to bring a lock!) Lockers should be cleaned out daily. However, if you want to keep things overnight, any locker with a tennis ball sticker is available for extended and overnight use and are available for rental for a monthly fee.

For those who have a current membership plan that included the additional shower fees, we will be subtracting that amount from your membership rate from this point forward. If you have any questions, send an email to Louise (lschegel@vervehealthandfitness.com) or give us a call.

Please remember that the locker room is servicing the CrossFit, Verve and group-fitness community at our gym. During peak hours, we try to keep towels well-stocked but they are not an unlimited resource – please take only one at a time. Also, we ask that all members make an effort to take quick, efficient showers to minimize wait times for everyone.











Please note that we are closed on Thurs 11/22/12.

On Friday 11/23/12, we have a modified schedule, but still two classes to help you burn those extra calories! At 8am and a 5pm we have 90-minute classes– a long team-WOD.

Register here!

Verve Health & Fitness will be hosting an event featuring The Georgetown Running Co. on Tuesday, November 20th from 5pm-7pm!

You are invited to a shoe fitting and runners’ education seminar at Verve Health and Fitness. Verve personal trainers and shoe experts from the Georgetown Running Co. will be on hand to answer your questions about the importance of wearing the right athletic shoes, running technique, and accomplishing your fitness goals.

Don’t miss your chance to get answers from the experts! This event is FREE to the public.
Hope to see you there!


UPDATE: This event was cancelled at the last minute due to a scheduling conflict at the store.

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Today’s WOD

  • Saturday, 10/21/17

    Partner WOD Saturday! One teammate working at a time. Switch turns however you like! 18 Minute AMRAP of 4 Handstand Push-ups (L2: w/pad, L3: 4 Seated DB Presses) 6 Toes-to-Bar (L2: K2E, L3: Knee Raises) 8 Jump Squats 200 Meter Run (together)
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