Wednesday 170301

5 Rounds of:
5 Minutes of rowing
5 Minutes of rest

Post results to comments or BTWB

VERVE MEMBER SPOTLIGHT – Emily Hunsperger

Another great video interview courtesy of Gaby Gallou!!  Emily, your personality is always shining and happy to have you here.

 

 

Tuesday 170228

Complete as many rounds as possible in 7 minutes of:
10 Power cleans 135#(95#)
20 Push-ups

Post to BTWB

J$ all smiles after completing 17.1. His proud father right behind him helping him cool down.

J$ all smiles after completing 17.1. His proud father right behind him helping him cool down.

 

Boom!  Week one of the 2017 CrossFit Open is in the books.  Friday Night Lights was a huge success and as expected the place was electric.  It was great that so many people were able to come and do the workout but more importantly it was great to see so many people stick around and cheer on Verve athletes as they threw down in one horrendous workout.  Hopefully this is the last time we will see dumbbells programmed in a workout this year, but you never know what’s coming from the mind of Castro.

Reminder that we have a dedicated time slot on Sunday to perform the Open workout should you want to do it again or simply can’t make it in for Friday’s classes or Friday Night Lights.

Sunday’s we will begin heats at 11:30, but if you are planning on doing it on Sunday you can show up as early as 11:00 am and begin warming up.  The first heat will begin at or around 11:30 and then we will have heats spaced out based on how long the workout takes.  The last heat will be how ever many minutes we need before 1:00 PM and we will shut down shop at 1:00 PM or at least not run any more heats.  

Same deal as Friday Night Lights, come in and sign up for the heat you want, start warming up, and be ready to go once your heat is set to begin.  You can always come in Monday afternoon as well, with the first heat starting at or around 2:00 PM.  We are all done by 3:30 PM so that we have time to log our scores and validates all scores that have been entered.

As talked about in earlier blogs, there is just something different about doing and Open workout.  The extra drive you get from your friends pushing you or the competitive nature that is brought out in all of us during the workouts was on full display Friday night so if you didn’t have a chance to come in and see what it was like, make sure you do over the next 4 weeks.   

Great work on Week 1 and let’s see what’s throw at us on Thursday night!

Monday 170227

For time:
21-15-9-15-21
Toes to bar
Wall balls 20#(14#) 10′(9′)
Calories on the rower

Post time to BTWB

Get ready, ladies!

Get ready, ladies!

Lots of great events coming up this summer!!

July 8th & 9th (Saturday and Sunday)- CrossFit Kids Course! For details and registration, please visit the CrossFit Training page

August 19th (Saturday)- Femme Royale will be making another stop at CrossFit Verve! 

3 Divisions // 2 Girls Per Team //  1 Purpose

“The Femme Royale competitions are perfect for women of all ages and fitness abilities through the use of three categories of competition: the RX Division, the 50/50 Division and the Fun (Scaled) Division.”

Ladies, it’s time to grab your bestie, and enjoy a competition made for you! Please keep posted to the WOD blog for future details, or visit www.femmeroyale.com 

Following the Femme Royale Competition, we will be hosting a…. BRO DOWN! Dudes, we haven’t forgotten about you 😉 Details and date TBD

June 10th-11th (Saturday & Sunday)- The Cherry Creek Triple Threat is back! Lots of Ververs will be attending CrossFit Cherry Creek for their annual competition. This is always a fun comp. to throw down with friends. Please visit the Triple Threat website for details here

** ATHLETES** Please remember that today between 2-3:30pm we will be available for judging and validating scores for 17.1.  To reserve your spot, please sign in to MBO

Have a great week!

Sunday 170226

Complete as many rounds as possible in 12 minutes of:
3 Rope climbs, 15′
12 Push press, 135#(95#)
50 Double-unders

Post rounds and reps to comments and BTWB

Thank you again to Ascent Protein for sponsoring our Friday Night Throw Down for 17.1!!

Thank you again to Ascent Protein for sponsoring our Friday Night Throw Down for 17.1!!

Saturday 170225

Front squat 5-5-3-3-3-1-1-1-1-1 reps
Run 1 mile

Post loads and mile time to BTWB

Butternut Squash Lasagna

Butternut Squash Lasagna by Stupid Easy Paleo

BUTTERNUT SQUASH LASAGNA

Recipe by Stupid Easy Paleo

Ingredients

  • 2 medium or 1 large butternut squash
  • 1 pound (500 g) lean ground beef or pork
  • ~36 oz canned tomato sauce (1000 g Italian passata for my UK friends)
  • 4 oz (100 g) tomato paste
  • 1 onion, diced finely
  • 3 garlic cloves, minced
  • 1/2 cup sliced olives
  • 1 tsp dried oregano
  • 4 eggs, beaten
  • Salt & pepper
  • Coconut oil or fat of choice

Instructions

  1. Preheat the oven to 400F (200C).
  2. In a large pot over medium heat, sauté the diced onion in a spoonful of coconut oil until it’s softened, about 5 minutes. Add the pork, garlic and oregano and raise the heat to medium-high. Saute until the pork is cooked through.
  3. Add the olives, tomato sauce and paste. Season with salt and pepper to taste. Turn heat to low and simmer while you prepare the squash. [Note: this makes a tasty meat sauce all on its own or for use in other recipes.]
  4. Peel the butternut squash. Slice into very thin rounds by laying the squash on a cutting board. I tried to make mine about ⅛” thick. The key is to make the slices as uniform as possible so they cook evenly. You could also use a mandolin to make them evenly sized. Be sure you have a sharp knife! Other recipes call for the squash to be sliced lengthwise into long sheets but this is very hard to do with a knife. The rounds enable quicker prep time and the result is just as tasty.
  5. Now it’s time to prepare the lasagna: start with a bit of sauce to cover the bottom of the dish. Then place the squash in a single layer (I used small pieces from the bottom of the squash, which I had to cut into half moons to remove the seeds, to fill in the gaps between the rounds). Now add another layer of sauce. Don’t skimp because the moisture from the sauce is what cooks the squash. Now add about ⅓ of the scrambled egg and smear it around. It will look gross. Stay the path. It’s going to taste awesome and gives the appearance of cheese.
  6. Repeat the squash-sauce-egg sequence one or two more times, depending on how much you have left (I used two 9″ round pans so each ended up with two layers).
  7. Finish with a light layer of sauce. I also used up some of the extra pieces of squash as decoration. Fancy 🙂
  8. Bake for about 25-30 minutes or until a knife easily pierces the squash.

ENJOY!

 

Friday 170224

WORKOUT 17.1 Rx’d (Ages 16-54) For time:

10 snatches
15 burpee box jump-overs
20 snatches
15 burpee box jump-overs
30 snatches
15 burpee box jump-overs
40 snatches
15 burpee box jump-overs
50 snatches
15 burpee box jump-overs

M 50-lb. dumbbell / 24-in. box
F 35-lb. dumbbell / 20-in. box

Time cap: 20 minutes

Post times or reps to comments and BTWB and CrossFit Games site

 

NOTES

Prior to starting this workout, each athlete will need to create a long straight line on the floor and place their box on the center of that line. This workout begins with the dumbbell resting
on the floor and the athlete standing tall. At the call of “3, 2,1… go!” the athlete will reach down and begin the dumbbell snatches, alternating arms after each repetition. Once all reps are complete, they will move to the box and perform 15 burpee box jump-overs, then move back to the snatch, etc. In each round the number of repetitions of the snatch will increase. This workout ends when the feet land on the ground on the other side of the box on the final rep.

Every second counts in this workout. The athlete’s score will be the time it takes to complete all 225 repetitions. Time will be recorded in full seconds. Do not round up. If the athlete finishes in 10:32.7, their score is 10:32. There is a 20-minute time cap. If they do not finish all 225 reps before the time cap, their score will be the number of reps completed.

TIEBREAK

If all 225 reps are completed within the time cap, there is no tiebreaker for this workout. If all 225 reps are NOT completed within the 20-minute time cap, your score will be the total number of reps completed, with ties being broken by the time of completion of your last full set of burpee box jump-overs. At the end of each set of burpee box jump-overs, time should be marked and recorded for score submission. In the case where two athletes have completed the same number of reps, the athlete with the lower tiebreak time will be ranked higher.

Note: All tiebreak times must be reported in elapsed time, not in time remaining. If you are using a countdown timer, you must convert to elapsed time before reporting your score. For this reason, it is recommended you set your clock to count up.

EQUIPMENT

• Dumbbell of appropriate weight for your division

• Box that is the appropriate height for your division. The top of the box must be at least 15-by-15 inches.

• Tape or line that bisects the burpee box jump area

 For each workout, be sure the athlete has adequate space to safely complete all the movements. Clear the area of all extra equipment, people or other obstructions.

Any athlete who in any way alters the equipment or movements described in this document or shown in the workout standards video may be disqualified from the competition.

VIDEO SUBMISSION STANDARDS

Prior to starting, film the dumbbell and box to be used so the loads and height can be seen clearly. All video submissions should be uncut and unedited in order to accurately display the performance. A clock or timer, with the running workout time clearly visible, should be in the frame throughout the entire workout. Shoot the video from an angle so all exercises can be clearly seen meeting the movement standards. Videos shot with a fisheye lens or similar lens may be rejected due to the visual distortion these lenses cause.

VARIATIONS

Rx’d: (Ages 16-54)
Men use 50-lb. dumbbell and 24-in. box Women use 35-lb. dumbbell and 20-in. box

Teenagers 14-15:
Boys use 35-lb. dumbbell and 24-in. box Girls use 20-lb. dumbbell and 20-in. box

Masters 55+:
Men use 35-lb. dumbbell and 24-in. box, step-ups OK Women use 20-lb. dumbbell and 20-in. box, step-ups OK

Scaled: (Ages 16-54)
Men use 35-lb. dumbbell and 20-in. box, step-ups OK Women use 20-lb. dumbbell and 20-in. box, step-ups OK

Scaled Teenagers 14-15:
Boys use 20-lb. dumbbell and 24-in. box, step-ups OK Girls use 10-lb. dumbbell and 20-in. box, step-ups OK

Scaled Masters 55+:
Men use 20-lb. dumbbell and 20-in. box, step-ups OK Women use 10-lb. dumbbell and 20-in. box, step-ups OK

Thursday 170223

Every minute on the minute for 15 – 18 minutes
Minute 1 = 6 – 12, 10 Meter shuttle sprints
Minute 2 = 7 – 10, Deadlifts (athletes choose weight)
Minute 3 = 5 – 15, Toes to bar

*You can choose to scale this up or down based on your goals for the Open workout tomorrow

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WARMING UP for the Open!!!

Many of us have our own routine or ritual for warming up, but if you don’t, the video above is a great general total body warm up if you are not quite sure where to start. LETS GET EXCITED!!!

Wednesday 170222

Complete as many rounds as possible in 10 minutes of:
10 Handstand push-ups to 6″(4″) deficit
20(15) Calorie row
30 Single-legged squats, alternating

Post time to comments or BTWB

Jake presenting his beautiful daughter to the world!!!:)

Jake presenting his beautiful daughter to the world!!!:)

VERVE MEMBER SPOTLIGHT – Jake Pedziwiatr!!

What is your hometown?   Denver CO
 
What got you into CrossFit / Verve?  Pedro Barrios and Abs.  I never work out with Pedro anymore and don’t have Abs.  Now I mostly go to make fun of Paul.
 What is your favorite workout?  I like the long chippers.
 
What is your least favorite workout?  OH Squats are the devil
 What was the first CD you ever owned?  Heavy D and the Boyz “Peaceful Journey”
Favorite cheat meal?  Pizza, nachos, burritos, chocolate, beer, pancakes, waffles, vodka

Tuesday 170221

Yeti

For time:
25 Pull-ups
10 Muscle-ups
1.5-Mile run
10 Muscle-ups
25 Pull-ups

Post to BTWB

brendan and katie 2

Brendan and Katie working through some squat clean thrusters courtesy of CrossFit.com

Well it’s finally here.  This is week 1 of the 2017 CrossFit Open.  As discussed in previous blogs, we are now following the programming of CrossFit.com.  Yesterday was day 1 and we will continue to follow the programming until the Open ends in 5 short weeks.  

CrossFit.com programs rest days on a 3 days on 1 day of rest schedule, so this Thursday we will program the workout that will be done in our daily workouts.  We have no idea what the first Open workout will be when they announce it on Thursday evening, so we will do our best to program based on the 3 previous days programming and hopefully not interfere with the workout that is announced on Thursday night to be performed on Friday at Verve.

Many of  us use Thursday as a rest day and if this is the pattern you follow with your training, make sure to come in and at least mobilize and stretch.  We will stream the Open announcement live Thursday evening at Verve so grab a foam roller and take a seat and watch it with the rest of the people at Verve.

If you do typically workout on Thursdays, but plan to do the Open workout on Friday, we will brief you on ways to approach the Thursday workout.  You don’t have to attack the workout on Thursday at 100% if you are looking to try and perform the best you can the following day.  A good idea would be to consider the Thursday workout as a moving day.  Workout at sub maximal intensity and get some blood flowing through the body, cool down after the workout, and get some stretching in. Those of us that are approaching Friday’s workout like any other workout, feel free to continue your training as you always have, by giving Thursday’s workout your full effort.

There is something about knowing a workout is an Open workout.  As you’ve seen over the past month or so when we’ve retested workouts done in previous years Open’s, just seeing the term “Open” written on the whiteboard produces that rumbling in your gut that makes the workout not just any other workout. No matter if this is your first Open or you’re a veteran, this time of year and these workouts bring out the best in our community and we all look forward to a fun and exciting next 5 weeks.  

Monday 170220

For time:
42 GHD Sit ups
21 Squat clean thrusters 115#(75#)
30 GHD sit ups
15 Squat clean thrusters 115#(75#)
18 GHD sit ups
9 Squat clean thrusters 115#(75#)

Post to BTWB

 

In honor of the 2017 CrossFit Open starting this week, here’s a video that takes a trip down memory lane from back in 2010.

Before the online CrossFit Open began, there was the CrossFit Mountain Sectionals. This two day competition took place at the Colorado State Patrol Academy in Golden, CO. and brought the local community together to give their all to qualify for the CrossFit Games Regionals. You’ll recognize some familiar faces in this clip :) Tons of OG Ververs, some well known Bad Ass CrossFitters, and also a glimpse of Verve’s custom bumper plates before they faded!  If this doesn’t motivate you to register for the CrossFit Open, I don’t know what will!

You can sign up for the CrossFit Open HERE. Each week the Open workouts will be performed every Friday with the Friday Night Lights taking place from 6-8pm. We will have visits from our awesome vendors, and a chance for the teams to show their team spirit!

Coming up this summer, the CrossFit Kids Course will be taking place July 8th & 9th. For details and registration, please visit the CrossFit Training page.

Have a great week, athletes!