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CFV Canoe Trip!!

IMG_20150531_173034865Saturday – July 11, 2015

@Rochelle’s on the Brazos River below PK

Here’s the plan…..Ready to go from Rochelle’s @ 8:00 am. The 1/2 day trip is approx 10 miles. Those wanting to join can bring own canoe / kayak or rent from Rochelle’s. The launch point is at Rochelle’s and pickup point is on private land. If you bring your own kayak, you pay for the shuttle service that Rochelle’s offers ($30). I was also told, they can take your car to pickup point and have it waiting for you when finished. If you do a rental, they will shuttle you back to the launch point. Those needing to rent will need to call Rochelle’s in advance to make reservations. 1-man Kayak $25, 2-man Kyayak $30, 2-man Canoe $30, Shuttle fee if you bring your on Kayak is $30. See website for additional rental/shuttle pricing.
Make sure to pack: food, water and or other beverages, sunscreen and bug spray. Those bringing own kayak will need to make sure and pack a life jacket. Hopefully be done by 2pm, pack up and head over to west side of PK for a swimming and cookout after party at the Hill’s cabin.  Their are plenty of beds if anyone wants to crash.

All Canoe rentals must be reserved by July 8th to insure availability.

There is a sign up sheet at the box and we’ll get together a few days prior to the trip to work out the details on travel and after party. We will be cooking ribs, so you may bring a side dish or dessert and beverage of your choice to the cabin.

For more info contact Ana or Eric, more details here.

“Grip It”


Pick up the Bar! Developing Grip Strength

By: Roberto B.

We return to our Pick Up the Bar series this week with an important topic: grip strength. Grip strength is one of the most important, and yet underdeveloped, aspects of our training. But once you realize that grip strength equals bigger lifts, well then…you’ll probably want to focus on it a bit more.

So, as we prepare for our next series of articles focusing on the clean progression, we’ll begin here first with our grip. At the end of the day, if you can’t grip the bar, then there’s no way you’ll be able to rip it from the floor and lift big. And we all know…we want to lift big or go home!

Now, before we get started with ways to develop that grip strength, let’s talk about a few things you don’t want to do. It may surprise you, but follow me on this one. Continue reading here.

WOD (30-June-2015)


AMRAP 30min of:

5 deadlift (275/185)

13 Push Ups (CF style)

9 Box Jumps (24/20)

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Kill Cliff Drinks and Bars Now Available at

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“Did Someone say Donuts?”



I have been meaning to write this post for a while now and just simply haven’t gotten around to it.  Lately, I have been getting a ton of inquiries about how/what I eat and how I was able to transform my body and performance because of it.  If you have been following me for more than about two or three months, you have noticed the changes that my body has went through – at least physically.  Maybe you have, or maybe you haven’t noticed, but those physical changes are directly correlated with changes in my performance as well.  While being more than 10lbs. lighter since switching eating plans I have made some serious gains in the gym.

Since regionals, I have revamped my diet and the way I look at food. until then, I guess you could say I was the classic crossfitter – I would eat “clean” (or paleo) for 6 days out of the week and on one day I would eat whatever I wanted, which was usually anything in sight.  This is what I understood to be how an athlete was suppose to eat – simply because Paleo is the be all end all in the crossfit community and I thought that was what I had to be doing.  What I didn’t realize was how little carbohydrates I was eating (really only sweet potatoes and fruit) and how much fat (avocados, nuts) I was eating.  This is almost inevitable on a Paleo diet because it leaves you with a limited amount of carbohydrate dense foods and a ton of foods that are filled with fat.  This works for some people, and I am not knocking it.  I just found that personally, my body did not respond well physically, nor feel great eating this way.  Before I go any further, let me explain that I was 100% pro-paleo when I was first introduced to it.  I found it made me feel cleaner, healthier, and I had a new-found respect for keeping nutrient dense foods in my diet.  I lost a ton of weight when I first started eating that way.  In fact, when people walk into the gym and are overweight I still point them in the Paleo direction because I feel it is a great way to begin to understand food and the importance of consuming a diet that is based around protein and vegetable consumption.  However, as I started exercising more vigorously, doing two a day sessions, and incorporating high volume into my training program – I became hungrier.  I was still trying so hard to follow this Paleo way of eating that I was consuming an incredible amount of food to do so.  In addition to the large number of protein I was consuming each day; an avocado or two in a day, handfuls of nuts, tons of bacon and eggs, all the fruit and sweet potatoes I could get my hands on was a typical day of eating.  Still, I never felt like I had a great amount of energy and physically – although I was getting stronger and more muscular, I was somewhat soft and fluffy. Continue reading here.

hell week

WOD (29-June-2015)


For Time:

  • 800m Run
  • 28KBS (70/53)
  • 28 Pull-ups (C2B)
  • 28 KB C&J (70/53) video demo
  • 28 Pull-ups (C2B)
  • 800m Run
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 Rest Day!


CFV is closed on Sundays, get some rest.

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OPEN GYM – Every Saturday



All CFV members are encouraged to come out the box every Saturday morning and take advantage of the Open Gym. This simply allows you to work on some gymnastics, strength or Olympic weightlifting, row/run, do a Girl/Hero WOD. You may want to catch up on a WOD missed through the week, pick your poison.


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Looks like Football camp is going well

football camp

Nice job guys!!

“We all make Mistakes”


The Top Ten Mistakes CrossFitters Make


1. Not Warming Up Properly

Every day it takes me around 30 minutes to warm-up. I start with easy cardio for 5-10 min. then do some light foam rolling and stretching, leg swings, lunges, rotator cuff exercises, and finally movements specific to the workout I’m about to do.

My warm-up has gotten more extensive (and longer) with each year I do CrossFit. Almost to the point that it started to annoy me, and then I remembered back to my gymnastics days: Ever since I was on team at age 8, I remember our warm-ups taking us at least 30 minutes with all of the stretching and other calisthenics we did.

Even though we were young and healthy I believe the gymnastics coaches knew what they were doing to keep us that way. With the intensity of competitive CrossFit, it’s imperative to put in the time for an adequate warm-up and mobility work. If you don’t put in the time now you’ll put it in later when you have an injury. Continue reading here.

WOD (26-June-2015)

3RFT of:
800m Run
30 Squat Clean (115/85)
30 Burpees


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Too Many Reasons Not to Quit


I have been CrossFitting since January. My only goal was to lose 50 or so pounds, and for months…nothing happened. Several months of the scale bouncing around and even going in the wrong direction was what I faced. On top of that, I have type 1 diabetes and hypothyroidism which makes losing weight even more difficult. I cannot tell you how discouraging this was. I cried most days. Then I was frustrated that I couldn’t remember what Oly lift was called what, or I couldn’t lift as much as the girl next to me who started in bootcamp with me. So many times, though, I wanted to quit because I wasn’t seeing the results I wanted to see. I was obsessed with the scale and mirror looking every day for changes. (Looking back, this was obviously really unhealthy.) I was literally driving myself crazy. I was eating exactly as recommended by a nutritionist, drinking tons of water, and pushing my body through the hardest workouts I’ve ever done before in my life. I wanted results! To do that, I just kept going. Continue reading here.

WOD (25-June-2015)

“Annie’s on the Run”
50-40-30-20-10 reps for time of:
Double Unders
Abmat Sit-Ups
200m Run after each round
Yes, I realize we’ve done Annie recently.
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 Ask the Doc: Got Paleo Brain? Pre-Workout Anxiety Is Real

(But Preventable)


Have you ever walked into the gym with “WOD dread” – a sense of anxiety about what the workout has in store? Ever feel anxious about how you will perform compared to your previous workouts or to other people? Have you left the gym with a vocal inner-critic on your shoulder ticking off one-by-one the things you should have done better? If you said “yes” to any of these questions, here are three pieces of good news. One, you are not alone. Others in your gym are experiencing pre-workout dread and an overzealous inner-critic. Two, occasional sensations of anxiety and fear are normal and are not your fault. They result from an evolutionary legacy that hardwired our brains to be hypervigilant towards threats, real or imagined. And three, there are ways to reduce or prevent unnecessary pre-workout anxiety and post-workout criticism by training the mind to rewire the brain toward greater confidence and calmness. Continue reading here.

Feedback please……

I’ve been updating the website daily for a little over a month, Id’ like to know what the CVF members think.  Do you enjoy the articles? Do you want more videos? Do you have an idea that would make our site better? Any feedback positive or negative is appreciated. I’ll update the pictures in the slideshow on the homepage once I have accumulated enough new photos.  I’ll get the coaches to update their bios, and if anyone would like to write a testimonial on their Crossfit experience I’d like to post it.




WOD (24-June-2015)

With a partner:
AMRAP in 7 min of thrusters:
30 reps (95/65)
30 reps (115/80)
Max reps (135/95)
AMRAP in 7 min of Hang Power Clean
30 reps (135/95)
30 reps (155/105)
Max reps (185/135)
AMRAP IN 7 min of Deadlfit
30 reps (185/135)
30 reps (225/155)
Max reps (275/185)
The weights are for men then women…as usual.  The team must first do 30 at the light weight, then 30 at the moderate weight, then max reps at the heavy load.  REST 3 min between AMRAP rounds

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Benefits of the EMOM

(Every Minute on the Minute) Workout

By BoxLife Team

What is it?
EMOM (which stands for every minute on the minute) is a type of interval workout where you perform a specific task at the start of every minute for a set amount of time.

What are the benefits?
-Pacing: EMOMs remove much of the thinking from a workout; the clock decides when you’ll be working and when you’ll be resting. Every minute you’ll also be able to see if you’ve done the prescribed work in a faster or slower pace. Let’s say the workout calls for an 8 minute EMOM of 10 wall balls. If it takes you 35 seconds the first minute and 50 seconds the second minute, you can clearly see that you’ve fallen off pace. Continue reading here.

WOD (23-June-2015).

“Strict Nicole”
AMRAP in 20 min of:
400m Run
Max Unbroken Strict Pull-Ups
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Possum Walk/Run @PK

Possum Walk 2015

Congrats to all the participates in this weekends run at the lake.

crossfit gymnastics

Learning the Cast: Gymnastics Tips

These days it is common to see many people in the gym working on various bar skills, most common skills include pull-ups and bar muscle-ups. More often than not it stops there and the focus becomes, “how many bar muscle-ups can you do?”

We’re going to show you how you can progress yourself into a more advanced skills once you have mounted the bar. The Cast is the movement we will introduce today, not only is it a progression but it can also lead to bigger things.

To begin learning this skill you must have solid body control and be competent with your handstands.

– Firstly we will begin in a front support on top of the bar, holding your body upright with your hips touching the bar.

– Next you fold at the hip, simultaneously bringing shoulders forward over the bar and bringing feet in front of the bar.

– Generate momentum by using heel drive and aim open up the angle of your shoulders.

Continue reading here.

WOD (22-June-2015)

3RFT of:
75 Double Unders
50 Squats
25 Cal Row

 ***Note…remember the football program starts Monday at 4.  We’ll be meeting M/T/TH.  I’ll try and schedule things so that we’re out of the box by 4:30 when it’s time for the 4:30 class to warm up.*** ZT
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rest day

CFV is closed on Sundays, get some rest.

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