Monday 171016

In 15 minutes build to a heavy 1 rep front squat

Rest 5 minutes

Then, as many front squats as possible in 2 minutes with 65% of today’s heaviest lift.

*Bar has to remain in the front rack the whole time and a consistent pace must be maintained for all 2 minutes

Post loads to comments and BTWB

Jordan took 2nd place in this year's Pound For Pound competition!

Jordan took 2nd place in this year’s Pound For Pound competition!

Some of the amazing Verve members that volunteered their time for the Delores Project this weekend.

Some of the amazing Verve members that volunteered their time for the Delores Project this weekend.

We have tons of stuff coming up over the next few months but dang, let’s take a minute to talk about what happened this weekend. . . 

Jordan competed for his third year in a row at the Pound For Pound competition. Two years ago he came in 16th place. Last year he came in 6th place. This year the kid is standing on that podium with a 2nd place finish. Congratulations Jordan!! We are super proud of your hard work and progress.

A big thank you to Anna for getting Verve members together to donate their time with cooking and preparing food, as well as volunteering on a Saturday to help serve food for the Delores Project. Our time is precious, which is why is never ceases to amaze me when I see people give of their time to give to others. We have an amazing and caring community, thank you for being amazing humans!!

Here is what else we got coming up. . . .

Sunday October 22nd Verve is having Bronco’s Sunday Funday at El Jefe!! Come watch the Broncos take on the Chargers while enjoying bottomless mimosas & bloody mary’s. Talk smack, make horrible bets with fellow Verve members, you know, the usual just in a location other than Verve. 

November 5th- Daylight Savings Time, be sure to set your clocks back an hour.

November 10th- Veteran’s Day Observed, stay tuned for an abbreviated schedule.

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

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

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

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

For additional information and to register, click here.

 

Sunday 171015

5 Rounds for time:
50 Double unders
5 Power Snatch, 135#(95#)

Post times to comments and BTWB

Craig trying to remain calm under pressure during two minutes of front squats. #SexyFaceSunday

Craig trying to remain calm under pressure during two minutes of front squats. #SexyFaceSunday

Saturday 171014

7 Rounds for time:
10 Push press, 115#(75#)
10 Burpees over the bar

Post time to BTWB

Reminder that we have one class today and tomorrow at 6:30 am.  The gym will closed after that for the Sport Specific Application Course.  We are sending a couple of our members so hopefully they will come back with some good information.

lettuce 'tacos' with chipotle chicken

 

LETTUCE ‘TACOS’ WITH CHIPOTLE CHICKEN from Drizzle and Dip

Prep Time: 20 minutes

Cook Time: 30 minutes

Total Time: 40 minutes

Serving Size: 4

INGREDIENTS

400g of skinless chicken breast cut into fairly thin strips
splash of olive oil to fry these in
1 x red onion finely sliced
1 x 400g tin of tomatoes (whole or chopped)
1 T of finely chopped chipotle in adobo sauce (or substitute with finely chopped pickled jalapeno chillis and a pinch of dried chilli flakes)
1/2 t cumin
pinch of brown sugar and salt and pepper to season
lettuce leaves to make your tacos (I like to use butter lettuce or baby gem lettuce)
fresh coriander leaves
sliced pickled jalapeno chillies
slices of avocado or make a guacamole
fresh tomatoes and slices of spring onion to make a rustic salsa – as much as you need. I used about 2 cups of quartered rosa / cherry tomatoes and sliced red spring onions / scallions. I tossed these together with lots of salt and pepper.
lime wedges to spritz

 

INSTRUCTIONS

Heat the olive oil in a non-stick frying pan and quickly fry your chicken pieces until they turn golden. Set aside.
In the same pan, add another small splash of olive oil and fry your onion until it softens.
Add your tomatoes, cumin, sugar and chipotle and simmer for around 15 – 25 minutes until the tomato sauce starts to thicken around the edges of the pan.
Add the chicken back into the sauce and allow to cook for about 5 minutes.
Assemble all the elements to make your tacos in separate bowls and serve so that every one can make up their own.

 

 

Friday 171013

With a 5 minute clock for 3 rounds:
30(20) Calorie row
10 Squat clean, 185#(125#)
As many calories on the rower as possible in remaining time
Rest 5 minutes

Post results to comments or BTWB

Osvaldo flashing some smiles during midline.

Osvaldo flashing some smiles during midline.

SLEEP POSITIONING – It’s kind of a big deal! – Anna Mattson

This is something I have been playing around with for a bit and have seen some positive results.  The following is an article that motivated me to adjust the way I sleep.  Give it a gander, play around with it and let me know what you think!  You can see the full article written by Dr. Peter Martone here

The Cliff Notes:

  • If you frequently toss and turn during sleep, chances are you’re a side sleeper or stomach sleeper. For sound, healthy sleep, you need to sleep on your back, in a neutral position, with a pillow under your neck, not your head, to maintain proper spinal curve
  • Poor sleeping position is a common cause of aches and pains. It can also trigger or aggravate arthritic conditions
  • If you’re a chronic side sleeper, it may take up to four months to retrain your body to comfortably sleep on your back. It may take even longer if you’re used to sleeping on your stomach

My name is Dr. Peter Martone. I am a chiropractor and an exercise physiologist. This is my “sleep story.” When I think back to my earliest memories when I was a child, I can still remember wanting to sleep on my side, which faced the crucifix on the wall in my room. I felt secure and protected and every morning I would end up at the end of my bed or even on the floor. I never stayed in one position. 

As years passed I continued to be a side sleeper because that is what people do. It is how my doctors told me to sleep; I saw commercials depicting people sleeping on their sides; and my parents even bought me a side sleeper pillow. So, there I was a side sleeper and a non-thinker. I just did what other people told me to do because that is what we do. I was a side sleeper until I started having pain. Then I started thinking about the cause — and my life changed.

How Your Bed and Pillow Affect Your Body Mechanics

Let’s take the two lessons I learned from that movie scene and my episodes of falling asleep in the wrong position and put them together. Beds are made to be more and more comfortable and absorb your body’s weight to decrease pressure points. They support you as you sleep on your side, but what about back in the 19th century? There would be no way you could sleep on your side with just a block of wood and a towel.  

You would be tossing and turning all night long because your body weight would be distributed over a small surface area causing pressure points. The only way you would be able to sleep is on your back, which distributes your weight over the greatest surface area — which is how the actors slept in the movie.

Try lying on your side and watching a two-hour movie. You would not be able to do it without turning (trust me; I tried it). You can only stay on your side for a short time until something either goes numb or gets uncomfortable.

And this is one of the reasons why you toss and turn all night long. The area of the brain that senses pain and the area of the brain that controls sleep are very close. When your body is in pain it wakes up, or the body moves you out of that position (tossing and turning). That reflex is suppressed when you have drugs like alcoholsleeping pillspain meds or are extremely tired. So, what happens is that you stay in your abnormal body position (side or stomach sleeping) for prolonged periods of time and pull muscles or sprain ligaments.

Structure Affects Function

Maintaining proper curves of your spine is critically important in helping your body distribute stress when you walk or move. Another way to think about it is that the shape of your spine works like a big spring and acts like a shock absorber. When you lose the curves of your spine, you cause stress points within the spine, and as Davis Law states you will cause scar tissue to develop in those areas of the spine where you lose the curves. This restriction of motion in the joint leads to degeneration (arthritis) in that area.

As a culture, we are spending more and more time on computers, driving or texting on our phones. All of these positions are done in a forward head posture (head forward position). I find that the average person can spend up to eight hours a day in forward head position posture. This must be offset if you want to maintain a natural curve in your cervical spine.

The Importance of Sleep Posture

The only other time you are in one position for another eight hours is at night when you are sleeping. It is important to offset your forward head position posture of your workweek and daily texting habits. Sleep is when your body heals and grows. Sleep is an opportunity for your body to offset or externalize the stressor that you have exposed it to throughout the day.

The only way to do this is to sleep on your back with a pillow under your neck. I repeat: under your NECK (not your HEAD), supporting your cervical spine. We are in the final product design of a pillow what will help you lie on your back and stay on your back. It is important to support your neck and not your head. Supporting your head or using the wrong pillow in the wrong position will reinforce an abnormal curve. Please watch my video at the top to see how to properly use your pillow.

VERVE UPDATES

  • Abbreviated schedule Saturday and Sunday – 6:30am – 7:15am classes only

Thursday 171012

For time:
400m Run
40 KB walking lunge steps w/ KB on the right, 24kg(16kg)
40 KB swings, 24kg(16kg)
800m Run
40 KB walking lunge steps w/ KB on the left, 24kg(16kg)
40 KB swings, 24kg(16kg)
400m Run

Post times to comments and BTWB

Eric K. working hard through some front squats.

Eric K. working hard through some front squats.

 

The oils of the fishes. . . . .

Let’s talk fish oil. If you eat according to CrossFit’s prescription,

“Eat meats and vegetables, nuts and seeds, some fruit, little starch, and no sugar. Keep intake to levels that support exercise and not body fat.”

Which basically means eat whole foods. Weigh and measure your food so you eat the right amount. If you do this, then you will surely get all the macro and micro nutrients your body needs, hence why CrossFit does not recommend any additional supplements. . . except for one. Fish oil. 

Fish oil’s components can be hard to get from our whole food sources and it’s benefits have been shown to be great. These benefits include improved cognitive function, decreased risk of heart disease, reduced triglycerides, and decreased inflammation. Fish oil is anti-inflammatory. Fish oil contain Omega 3 polyunsaturated fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), the amounts of each vary depending on brand. 

Before I go on, I must first say, consuming fat does not make you fat. There are 7 types of dietary fat and they are not all created equal,

“From best to worst, they are: omega-3, monounsaturated, polyunsaturated, saturated, medium chain, omega-6 and trans fat. Generally speaking, the healthiest fats are those from plants and animals, while the unhealthiest are those created during the food-manufacturing process.

Omega-3 fats can be found in wild fish and algae, while monounsaturated fats can be found in olive oil, avocado and some nuts. Polyunsaturated fats are also present in nuts, as well as in seeds and fish. Saturated fats are part of foods such as fatty meats, butter, cheese and cream. Medium-chain fats are man-made by processing coconut and palm-kernel oils. Corn oil, safflower oil and soybean oil are some examples of omega-6 fats.

And finally, artificial trans fats are those created by industrial-food producers; one example is partially hydrogenated oil that can be found in margarine and shortening.”

Let’s talk about Omega 6 polyunsaturated fatty acids, these are found in vegetable oils, cooking oils and most commercially prepared food. Omega 6’s are very pro-inflammatory. Chronic inflammation is associated with chronic diseases such as cardiovascular disease, diabetes, obesity, cancer, and Alzheimer’s. We actually want both pro and anti inflammatory responses to happen in our body, so we want a balance of Omega 3: Omega 6. In our more primitive times, prior to the excessive production of processed foods, our ratio of O3:O6 was 1:2. Now, that ratio sits closer to 1:20. We walk around chronically inflamed. CrossFit recommends supplementing with fish oil in an attempt to restore that balance. I’ve been asked, “wouldn’t it be easier to just avoid Omega 6’s?” Yes, yes it would. But in today’s current climate, that’s a pretty tough task, those Omega 6’s find their way into our diet in many forms. It is recommended, at minimum, we consume 3 grams of combined EPA + DHA per day. That means you need to turn any bottle of fish oil over and look at the amount of EPA, add it to the amount of DHA, and then take the serving needed to get you 3 grams. 

Individuals that already battle with some chronic diseases, are highly active and tend to beat up their bodies more than the average person, can work to increase their daily amount over time. But you definitely cannot go from 0-10 grams in one day or, in the infamous words of Matt Chan, “you will end up peeing out your butt.”

It’s important to know that fish oil is a blood thinner. So if you will be having surgery or possibly deploying to a combat zone where help is few and far between, it will be highly recommended you stop taking it. 

Well, that sounds all well and good. I want to invest in my health. I want to create a hedge and buffer against chronic disease. This seems like something I would like to add into my daily routine. . . so which fish oil do I take? I am not here to endorse any one brand. I will simply give a few words of wisdom. Verve does not carry any brand of fish oil that we ourselves have not tried and found to be of high quality. Therefore, if it is at Verve, we will recommend it. Higher quality fish oil generally has higher levels of EPA and DHA, making serving sizes smaller. There is less filler. Higher quality fish oil does tend to come with a price tag. If you find a brand at Costco and you get 1,000 pills super cheap, just be prepared to find out you may have to consume 20 pills/ day to get the recommended dosage. Thats leads to the next question, pill or liquid? This will come down to personal preference. Some people simply cannot stand liquid fish oil, but again, liquid is often higher quality requiring you consume less. Liquid also means your body does not have to digest gel caps. . .  which can be a lot for the body if you take 20 a day. Verve currently has pills stocked, on the way we will have a liquid fish oil, and we will be adding in a new brand that is a squeeze gel. 

Fish oil is life for me (Courtney). Especially as I work to recover from surgery, my body took an inflammation gut punch, I’m trying to restore that balance. Again, there is not a fish oil product at Verve that I have not thoroughly tested, I liked them all, and my only advise I would give would be to find one that you can tolerate the taste and texture, so that you will consistently take it. If you have any questions beyond that, put them in the comments or send me an email. 

**Remember this weekend Verve hosts the Sport Specific Seminar. We will have a 6:30am class on Saturday and Sunday, we will be closed the rest of the day. Sign up in MBO.

**Also this weekend Anna has organized a Verve community event for The Delores Project. They will be looking to feed upwards of 70 people and would love your participation either through cooking food or helping to serve it.  You can check out the Verve Social page or e-mail annam@crossfitverve.com for more info.  Please take a look at thedeloresproject.org so you can learn more about the community they support.

*info in this blog comes from CrossFit Journal article “Devil in the Diet”, click here.

 

Wednesday 171011

For time:
21-15-9 Reps of
Pull-ups
Push-ups
*100′ Bear crawl after each round

Rest 3 minutes

15-12-9 Reps of
Chest to bar pull-ups
Handstand push-ups
*100′ Bear crawl after each round

Post results to comments or BTWB

This is Brent's favorite picture of himself. Well played Brent!

This is Brent’s favorite picture of himself. Well played Brent!

VERVE ATHLETE SPOTLIGHT – Brent Adams

 WHERE WERE YOU BORN?  I was born at Rose Medical Center in Denver, CO.  

HOW DID YOU FIND CROSSFIT / VERVE?  I found Crossfit Verve on Google Maps as it was the nearest gym to my house open at the time that I searched.  (thank you google for the win!! – Anna)
WHAT IS YOUR FAVORITE MOVEMENT?  back squat; least favorite movement: running 
NAME A SONG YOU HAVE 100% MEMORIZED:  I have a lot of songs memorized. The three that come to mind just now are I Will Survive by Gloria Gaynor, Garden Grove by Sublime and Around the World by Daft Punk. (Aren’t there only 3 words in that song?? – Anna)
WHAT TAKES UP TOO MUCH OF YOUR TIME? Online surveys take up too much of my time . . . JK 😉 . . . Reducing the circumference of the yellow band by 2/3 takes up too much of my time . . . JK . . . FR.
NAME A SMALL THING THAT BRINGS YOU HAPPINESS IN THE DAY: Cigarettes are small things that make my day better.  
IF YOU COULD MAKE ANYTHING AN OLYMPIC SPORT, WHAT WOULD YOU GET A GOLD MEDAL AT?  If I could turn the de-construction of national identity and nation-building into an olympic sport I would win a gold medal at it.   
VERVE UPDATES:
– This Saturday – Volunteers / Cooks needed for The Delores Project.  3 ways you can help:
#1 – Cook a dish 10am – 1pm
#2 – Help serve food 11am – 1pm
#3 – Cook and serve10am – 1pm
If you are able to help in any of these areas, please e-mail annam@crossfitverve.com

Tuesday 171010

“Christine”
3 Rounds for time:
500 Meter row
12 Deadlift at bodyweight
21 Box jumps, 24″(20″)

Post time to BTWB

Below is a video from Ben Bergeron about how to set goals and more importantly how to take the necessary steps in order to reach the goals you set.  Many times, we make goals and feel great about talking the goals the we make, but don’t have the right plan when it comes to working towards and hitting our goals.  The video talks about actionable ways to stay on track.  Give it a watch or a listen and post any tips you might have that you’ve used to be successful with goal setting and attaining.

 

Verve volunteers needed

We will be providing / serving food this Saturday, October 14th from 10:30am – 1pm for The Delores Project.  We will be feeding upwards of 70 people and would love your participation either through cooking food or helping to serve it.  Check out the Verve Social page or e-mail annam@crossfitverve.com for more info.  Take a look at thedeloresproject.org so you can see the community they support.

Monday 171009

In 15 minutes build to a heavy 1 rep front squat

Rest 5 minutes

Then, as many front squats as possible in 2 minutes with 60% of today’s heaviest lift.

*Bar has to remain in the front rack the whole time and a consistent pace must be maintained for all 2 minutes

Post loads to comments and BTWB

Who's ready for some football??

Who’s ready for some football??

Folks,

We have some stuff on the Verve calendar you may want to take note of. . . 

First, this weekend (October 14th-15th) Verve is hosting the Sport Specific Application Course

The Sport-Specific Application Course is designed to equip coaches and athletes with the tools necessary to train for performance in specific sports.

Participants will spend two days with 10-year NFL veteran John Welbourn and his team of performance coaches as they detail a range of topics including strength development for sport, programming for known domains, eating for performance and effective assessment tools.

Participants will experience drills that include effective warm-ups, sprinting and agility work, and strength- and power-oriented barbell movements, and attendees should be prepared for a highly charged, supportive environment that helps create the mindset necessary for unlocking potential. 

For additional information and to register, click here.

*Verve will have a class at 6:30am Saturday and Sunday morning. We will be closed the remainder of the day.

Sunday October 22nd Verve is having Bronco’s Sunday Funday at El Jefe!! Come watch the Broncos take on the Chargers while enjoying bottomless mimosas & bloody mary’s. Talk smack, make horrible bets with fellow Verve members, you know, the usual just in a location other than Verve. 

November 5th- Daylight Savings Time, be sure to set your clocks back an hour.

November 10th- Veteran’s Day Observed, stay tuned for an abbreviated schedule.

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

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

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

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

For additional information and to register, click here.

Sunday 171008

15 Minutes to work to a heavy to form complex of:
1 Power snatch
1 Hang power snatch

Rest 5 minutes then, every minute on the minute for 10 minutes:
1 Hang power snatch at 50% of heavy to form complex
30 Double unders

Post loads to comments and BTWB

Guy is recently returned from an awesome vacation, right back into the pain cave. #SexyFaceSunday

Guy is recently returned from an awesome vacation, right back into the pain cave. #SexyFaceSunday

Saturday 171007

In teams of 2:
5 Rounds for time of:
Run 400 Meters together
30 Partner wall balls 20#(14#)
30 Box jump overs 24″(20″)
2 Legless rope climbs

Post time to BTWB

 

How to Make Baked Cinnamon Apple Chips- these are so addicting!

Super easy Homemade Baked Cinnamon Apple Chips from PaleoGrubs.com

Ingredients

1-2 apples 
1 tsp cinnamon

Instructions

Preheat oven to 200 degrees.

Using a sharp knife or mandolin, slice apples thinly. Discard seeds. Prepare a baking sheet with parchment paper and arrange apple slices on it without overlapping. Sprinkle cinnamon over apples.

Bake for approximately 1 hour, then flip. Continue baking for 1-2 hours, flipping occasionally, until the apple slices are no longer moist. Store in airtight container.