Thursday 141127

Partner “Holleyman”
40 Rounds for time:
5 Wallballs
3 Strict handstand push-ups
1 Power clean, 225#(155#)
*One partner works at a time. Partner will complete a full round and then switch.

Post times to comments and BTWB

Screen Shot 2014 11 26 at 5.41.48 PM 475x561 Thursday 141127

U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.

 

Happy Thanksgiving, 

Since I have been at Verve as a full time employee I have been in charge of the Thursday post. Which means I get every Thanksgiving blog. What better way for me to look back from year to year and think about all the changes in my life, good and bad, and express what I am thankful for. I was concerned it might turn out to be a duplicate post from last year but it turns out this year has thrown some curve balls and I am not thankful for all the same things. 

Let me first and foremost say I am truly grateful for where I live. My home, my neighborhood, my city, my state, and my country. I am grateful for all the men and women who serve and protect where I live, the Police Officers, Fire Fighters, Paramedics, and all branches of the United States Armed Forces. Everyday I get to wake up, take a shower, drive to work, do my job, and return back home to my family because of these people. Many of these fine men and women will be away from their loved ones doing their jobs while we celebrate the holiday. . . Happy Thanksgiving to you, thank you, and stay safe. 

This year I am thankful for the faith and trust Matt Chan, Cherie Chan, Joylyn Godinez, and Mas Godinez had in me and Eric to take over as owners of Verve. I am living a dream I never had for myself because I never imagined this was something I could do. It took the perspective of outsiders to tell me I was capable of this and more. 

I am thankful for my work husband Eric Clancy for taking on this big challenge of being business owners with me. I truly don’t think I would have said yes to it without him. He is a wee bit gruff and rough around the edges, he has the credit card and always makes me ask to use it, he constantly gives me a hard time about not pulling my own weight around here, but seriously, the best partner to have. And I totally pull my own weight. 

I am thankful for my massage therapist Jason Thompson of MyaTherapy. Kind of a shameless plug, but he is the best at what he does. He keeps my muscles and joints healthy, and he relaxes my mind after I deal with Clancy all day. 

I am thankful for the many members of Verve for their support and patience during this time of transition. Change is hard but you all have welcomed one of Verve’s biggest changes with words of encouragement and a good sense of humor as we sometimes stumble. 

I am thankful for those defeating, soul sucking, hard days. They have been providing the greatest learning lessons for me. 

I am thankful the unbreakable spirits of those I am surrounded by in the CrossFit community. Watching the example they lead by, I’ve learned it’s not about what I can’t do but what I can.

I’m thankful for my little buddy Lucas. I was thankful for him last year too. Pretty sure I’m gonna be thankful for that furry butt, knuckle head everyday of my life. He’s my kid, I have just as many pictures on FB and Instagram as any other parent to prove it.

I am thankful for the container store and their 1 oz travel bottle section. Now it’s all carry on all the time. 

I am thankful that the great state of Florida is apparently immune to any form of arctic tundra like weather patterns at all times of the year. I’m hoping after a nice visit in the month of December I may come back a slightly less pale shade of white. 

And, again, just like last year, I am thankful for a Verve member that I feel I can very consistently count on to read and comment on every blog. It’s always nice to know someone is listening. Thanks James “O.G.” Whitmire, even if I’m pretty sure half the time you don’t know what you are talking about. icon smile Thursday 141127 

Sharing is caring, let us know what you are thankful. I hope you all have a very wonderful Thanksgiving and that it will be spent surrounded by those who are the most important to you.

Sincerely,

Courtney

*Don’t forget to sign up for any of the CrossFit Lodo classes you want to attend this weekend while we are closed. Sign up sheet is on the front counter. 

*Start getting pumped for “No Band” December. That’s right, we’re bringing kipping back. . . . without any bands.

Wednesday 141126

Five rounds for time:

5 Strict muscle-ups
25 Burpees
50 Double unders

Post time to comments and BTW.

IMG 0455 200x300 Wednesday 141126

Daughter Jen

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Mother Joannie

Seeing family members and loved ones join each other at Verve for workouts makes me so happy.  Even if sometimes it’s just in passing off a baby between classes, I love seeing people care about each other and make time for their health in the busy lives we lead.  Yes, I do CrossFit for selfish reasons: like wanting to stay fit, feeling good, happy with how I look and balancing my mental health.  But I also do it so I can be all those things for the people I love, hopefully for a long time too.  So that I can be strong for them when they need it, and I love when they choose to be strong too.  

Along those lines I want to share a couple of things CrossFit related that I am thankful for….feel free to add your thoughts and thankfulness to comments.

Top 10 things I’m thankful to CrossFit for:

  1. To be surrounded with people who don’t shy away from hard work.  People who enjoy challenge, enjoy learning and strive to improve themselves daily, they always make me want to be better.
  2. A fellow training staff who cares enough about my movement and health to cue and correct me and knows just what I need to improve.  A staff who is committed to learning and improving everyday.
  3. A leadership who loves connecting with athletes and has our best interests at heart.  
  4. A broad and varied community of people who are hilarious, enjoy each other and bring so many brilliant minds and attitudes through our doors and all the other doors they visit.
  5. For the growth of CrossFit, as it continues to reach out to people everyday with its growing affiliate community and free web content each day.  For CrossFit providing continuing education and continued professional opportunities.  I worked so long on the other side of life, responding to people’s emergencies that I relish the chance to hopefully prevent many of those. 
  6. For a support system of people who recognize that somedays are harder than others, but know how far a little encouragement can go.  The weight of a comment, or squeeze of a hug, or look of compassion in an eye can turn around a day.  
  7. A ridiculously clean and organized gym to workout, because it definitely plays to my anal retentive side as well as soothe my compromised toddler-affected immune system.  
  8. The chalk bucket, because when I need an extra moment to talk myself into another set or breathe deeply, it’s [usually] there.  And epsom salt baths, definitely those.
  9. A barbell and weights, because learning how strong I am inside the gym has completely changed how strong I feel outside the gym walls and forever changed how I approach life.  
  10. For the constantly varied nature of CrossFit, with the mantra of mechanics–>consistency–>intensity.  Because there is always something to work on, but there is always something to look forward to or enjoy.  Even if it’s just the sigh of relief at the end and opportunity to not suffer alone.  

Tuesday 141125

Everyday Warrior Workout #4
15 Minutes as many rounds as possible:
60 Calorie Row
50 Burpees Over the Bar
30 Ground to Overhead 95#(65)
10 Chest to Bar

Everyday warrior 475x334 Tuesday 141125

Post time to BTWB

Well it’s that time of year again.  The holidays are upon us which means that we will be having an abridged schedule.  We know many of you travel and have work schedules that vary so we wanted to give you plenty of lead time with regard to what’s happening.  Weds we will be offering a normal schedule up until the 6 PM class.  There will be no 7 PM class and and no Open Gym.  Competitors Class will also be held at 6:00 PM instead of 7.  Please plan accordingly.

Thursday we will have two classes.  It’s Thanksgiving and as you know we like to program something rather gnarly so you can earn all that food and booze you’re about to consume.  We are still deciding what the workout is going to be, but trust me you’ll want to get in and get your workout on.  We will have class at 9 AM and 10 AM and we will be limiting the classes to 30 so please, please sign up early. 

Friday the first class will be at 9 AM.  Competition Class will be held at 10 AM.  We will have the normal lunch time classes, 11:30 and 12:30 and then we’ll have a shortened open gym from 1:30 – 3:00.  

Saturday and Sunday we are hosting a seminar so we’ll have an early class on both days at 7 am.  We’ve also worked out a deal with our friends at CrossFit Lodo.  CrossFit Lodo will be opening the doors to our members at no cost.  They have a few different classes and we will post that information later in the week so you plan accordingly.  We will have sign up sheets posted so we can give them an accurate number of people that will be joining them.  

If you have any questions, please see one of the trainers or post in the comments.

 

Monday 141124

Front squat
3-3-3-3-3

Then, max rep set hang squat clean @ 70% of 3RM FS
Rest 2 minutes
Then, max rep set hang squat clean @ 60% of 3RM FS
Rest 2 minutes
Then, max rep set hang squat clean @ 50% of 3RM FS

Post score to BTW.

IMG 0349 475x381 Monday 141124

Mobility is better with a friend.

How to Create a Paleo Thanksgiving Feast

Thanksgiving is a time of the year to relax with friends and family, eat your face off and “watch football” (see: take a food nap/coma).

But it doesn’t have to be an all out junk food fest!

Here’s a great article on making this Thanksgiving more Paleo friendly, which means you’ll actually watch the game this year (and continue uninterrupted on your journey towards health and fitness).

Tips for Preparing a Paleo Feast

If you are preparing a paleo Thanksgiving, you can do so by combining old traditions and classic dishes with new, grain-free recipes. Simply put, paleo meals generally consist of a main course that has a protein source at its core, a few side dishes that are vegetable-centric, and possibly some appetizers or desserts that recreate some grain-free favorites.

When planning your paleo Thanksgiving, remember: timing is everything. Here are some ways to organize your time before Thanksgiving dinner:

  • A few days before the meal, start shopping for ingredients and decorations.
  • If your turkey is frozen, begin to defrost it in the refrigerator at least three days in advance.
  • Prepare the pie and set the table for guests one day ahead of time. If any dishes have multiple components, these can also be prepared at this time.
  • Depending on its size, the turkey could be placed in the oven up to five hours before dinner, while side dishes can be prepared an hour prior to meal time.

Recipes for a Paleo Feast

Side dishes are critical to the success of a good Thanksgiving dinner. Sure, the turkey is the star of the show, but having a variety of good side dishes will make the feast exponentially better. Oven-roasted green beans, cranberry relish, or a harvest salad are all classic side dishes that are already paleo.

Continue reading the full article by clicking here to get recipes for great dishes, such as:

  • Apple Veal Stuffing
  • Stuffed Turkey Rubbed with Duck Fat and Herbs
  • Paleo Pecan Pie

Enjoy your week everyone!

Be sure to check MBO as we have a modified schedule this week and weekend.

We will be doing the Everyday Warrior Workout TOMORROW so everyone who is traveling this week can get the workout in!

Sunday 141123

For time:
Run 800 meters
20 Strict toes to bar
20 Deadlifts 225#(155#)
Run 400 meters
15 Strict toes to bar
15 Deadlifts 225#(155#)
Run 200 meters
10 Strict toes to bar
10 Deadlifts 225#(155#)

Post time to comments or BTW

cobbler 475x354 Sunday 141123

Apple Cobbler Pie that won’t leave you in a sugar coma on the couch!

Thanksgiving is upon us, and while it is only one meal, we can have a tendency to turn it into a WHOLE DAY or SEVERAL DAY production leading to severe over-consumption of not-so-waistline-friendly-yet-very-comforting foods (you like that dashing?)  So here is a recipe from our very own @paleogirlinthecity for a paleo-friendly alternative to copious amounts of pumpkin pie.

Filling
  1. 6-8 apples
  2. Juice of 1 lemon
  3. 2T cinnamon
Topping
  1. 1/2 c walnuts
  2. 1/2 c pecans
  3. 1/2 c coconut flakes
  4. 10 dates
  5. 8T unsalted butter
  6. 1T cinnamon
  7. 1/4 t nutmeg
  8. 1/4 t sea salt (fine)
  9. 1/4 c honey
Instructions
  1. Preheat oven to 375 degrees.
  2. Peel and coarsely chop all of your apples and place them in a medium mixing bowl. Juice your lemon (either by the good old squeeze method if you don’t mind fishing out seeds or be a little more precise with a citrus juicer) and add to apple along with cinnamon. Stir until apples are evenly coated.
  3. In a food processor pulse walnuts, pecans, coconut, and dates until a coarse “sand.” Add spices and pulse a few more times. Cut butter in 1/4-1/2 T chunks and add to the mix. Pulse until butter pieces are the size of peas. Add honey and pulse until combined.
  4. Place apples in an 8×8 cake pan, a pie dish, or some other vehicle of about the same size. Using your hands, drop pieces of the topping evenly over the apples.
  5. Bake for 30-35 minutes, or until the top in golden brown and apples are tender. You may want to check the cobbler at about 25 minutes to see if it’s browning too fast on the top. In that case just loosely cover the top with foil for the remaining baking time.

Did you know that we have many talented culinary professionals at Verve?  Not only do we have Maddie aka Paleogirlinthecity, but Linda Kiker Personal Chef also has a culinary blog with her brother 3two1  that you can check out HERE for great recipes! Both ladies you can find on Facebook. 

If you have any great Thanksgiving recipes, please post them in comments below so we can all share your food joy!

VERVE UPDATES!

If you are interested in knowing what time heats are on Sunday for our Turkey Challenge competitors, or where they are in standings, look HERE

Saturday 141122

Complete as many rounds and reps as possible in 20 minutes of:
10 Strict handstand push-ups
20 Strict pull-ups
30 Jumping lunges, alternating legs

Post score to BTW.

IMG 0094 475x279 Saturday 141122

Bro Sesh

The MBS Turkey Challenge is TODAY!

Arrive early and support your fellow athletes – today and tomorrow from 8:00-4:00 pm at MBS CrossFit.

We have Saturdays heat times printed out at the gym, so come by and take a look.

MBS CrossFit is located at 10900 W. 120th Ave, Broomfield CO, 80021

Competing Athletes

  • AJ Wohlers
  • Nate Rader
  • Shaina Jordan
  • Ali Nichols
  • Elizabeth Lillie
  • Ross Queneau
  • Jay Cain
  • Team Ramathorn – Meghan, Andy, Nicole & Lamar
  • Team Verve Black – Anna, Luke, Kelsey & Steve
  • The Clancys – Amy, Barb, Phil & Matthew
  • Lazy Has Beens – Robyn, Connie, Ryan & Trey

Thanksgiving is Thursday! Be sure to check MBO this week, lots of schedule changes with the Holiday.

We will have a modified schedule the weekend of November 29th/30th as we are hosting a Level 1 seminar that weekend. Check the blog for updates!

Have a safe and wonderful weekend everyone!

Good luck to all the athletes competing in the Turkey Challenge!

Friday 141121

Everyday Warrior Battle Series Workout #3

10 Minute Clock (6 Attempts Allowed)
1 Rep Max OH Squat from the Rack

Post load to comments or BTW

 

IMG 0552 475x316 Friday 141121

Kaplan, Kiley, and Meredith remembering all of Annas funny jokes while strengthening those hamstrings! There are so many, so it was tough.

MOBILITY SERIES:  THE HIPS (last hip post)

The bring our hip mobility series home, we will now employ a foam roller to loosen those bad boys.  Before we get into that, I want to discuss some MISTAKES of foam rolling, no matter what the body part:

-You foam roll TOO FAST!  You need to give your brain enough time to tell your muscles to relax.  SLOW DOWN and spend at least 2 minutes per area.
-You spend TOO MUCH TIME on the area that hurts! If you find an extra spicy spot, spend 20 seconds on that area, go to some other areas, then return to that area for another 20 seconds.
– NEVER ROLL OUT YOUR LOWER BACK! This will actually tighten your spinal erectors and surrounding muscles as a form of protection.  Just stick to you thoracic spine when rolling out your back.

Now that you know what not to do, let’s get into the good stuff.

#1 – Simply foam rolling the hips and surrounding structures.  The best take-away from this video is propping up the foam roller on a bench so you can place more bodyweight on the area. PS – You’re welcome for his awesome accent!

#2 – This video shows the opening up the hip flexors using a foam roller.  Please heed my warning about not rolling on your lower back.
Note: this mobility would be best kept for post-wod or on rest days.

 VERVE UPDATES:

Come and check out the many Verver’s competing this weekend at the MBS Turkey Challenge!! We have several Individual and Teams competing.  Heat times will be posted at this website or the competition will be from 9am – 5pm each day.

 

 

Thursday 141120

Split Jerk
2-2-2-2-2-2-2

Then, every minute on the minute x 7 minutes:
20 Double unders
1 Behind the neck split jerk @ 75% of 2RM split jerk

Post loads to comments and BTWB

IMG 1630 475x356 Thursday 141120

Just hanging out. Doing a little recovery in the middle of my Paramedic refresher class. Totally not awkward.

 

Now that’s my kind of recovery. . .  By Courtney Shepherd, with the a-sis-tance of Boxlife Magazine

With special thanks to fellow trainer and WOD partner extraordinaire Miss Anna Mattson, I walked away from my workout yesterday with legs feeling like Jello. There was no doubt in my mind I would need to do some sort of mobility if I had an aspirations of getting out of bed and traversing stairs the next day. I found the nice big, blue mat, plopped myself down and started stretching. While recovering, a fellow Verve athlete sat down beside me and made a similar comment about having to do some recovery herself so she too could have use of her legs tomorrow.  While I nodded in agreement I watched this person lay down and put her legs up against the wall, feet towards the ceiling. In my mind I half laughed because I thought, “sure you’re doing recovery”. How could laying down on your back, legs up be anything other than just laying down on your back legs up? Well folks, I have to eat my words and half laugh. Turns out what this athlete was doing was in fact leg recovery. 

I got home last night, did my usual Facebook browse to get caught up on life’s current events, and came across an article with the front pictured of a man doing the exact move I saw this other athlete doing earlier in the day. The title of the article is “Improve Recovery: Legs Up The Wall” by Kat Buechel of Boxlife Magazine (click here for full article). Well I’ll be a monkey’s uncle. Turns out this legs up the wall move, or as it is known in yoga as Viparaita Karani, is a great restorative and recovery pose for our legs 24 hours after a WOD. 

To begin:
“Find a wall and take a seat next to it sideways. Your shoulder and leg will be touching the wall on one side. Start to come onto the wall by swinging the legs up and laying your torso (back) on the ground. You may need to slide your buttocks closer to the wall to allow your sitting bones to be supported by the wall. Release your belly down by dropping the tailbone, allowing the pelvis to come to a neutral position. Place your arms to the side, allowing the shoulders to draw away from the spine, and rest your hands at your sides. . . . Stay here anywhere from 5-20 minutes to allow the body to feel the benefits of the pose. Focus on breathing and allow the mind to be calm.

Allowing our legs to find the rest they need is important to building long term strength and muscle adaptation. Many athletes complain of feeling like their legs are heavy or their lower backs are hurting, and this pose will help alleviate common soreness experienced by the intensity of WODs.”

The benefits of this pose include:

  • Helps regulate blood pressure
  • Relieves tired legs, lymph collection in the feet
  • Provides an excellent stretch for the hamstrings, the front torso, and back of the neck
  • Improves digestion and aides with mild depression, anxiety, arthritis, headaches, and insomnia
  • Allows the mind to find a calm, meditative state 

There is also listed several ways to vary the pose for more recovery in the lower back, shoulders, head and neck:

  • If you suffer from low back pain or just grueling soreness from WODs, consider placing an ab mat, or if you are at home, pillow or blanket, underneath the lower back. This will elevate the hips, but will allow for less pressure to be placed on the back allowing for additional relief.
  • If shoulders feel tight, put your hands behind your head into a shoulder opener. Grab your elbows with the opposite hands allowing the arms to rest behind you on the ground.
  • To relieve any additional pressure or fatigue in the head and neck, you can place a rolled up sweatshirt or towel underneath the back of the neck.

So there you have it. Lay down, kick up your legs, and let the healing begin. In all seriousness, mobility and recovery should be an important part of our routine as athletes. Mobility and recovery are how we can help prevent soreness and injury. Spend a few moments before and after WODs to stretch, roll out, stick your legs up in the air, and recover, your body will thank you. 

 

Wednesday 141119

Complete 3 rounds for time:

30 Kettlebell swings, 24kg (16kg)
20 GHD sit-ups
10 Snatch, 135# (95#)

Post time to comments and BTW.

IMG 0477 475x712 Wednesday 141119

Howard on his way to the top last week! For multiple reps, proving age is just a number.

Well it’s that time of year folks….I saw the holiday decorations out in stores prior to Halloween, and now we are only 36 days out from Christmas.  It seems the world around us reminds us earlier and earlier in hopes of gaining business.  I do love the holiday season, but sometimes it’s hard not to get a little stressed out.  All the shopping, the parties, the sugary treats galore at every turn, it’s all very tempting and easy to get off track of our normal routines.  As much as I love gift-giving, shopping in December is possibly one of my least favorite things to do….even the grocery store is crazy and overwhelming at times.  

As stores open earlier and earlier on Thanksgiving and Black Friday looms–which is a whole other blog of opinion for me–I always try to have my couple of gifts bought or made prior to the holidays to keep my stress levels to a minimum.  In fact I read that the best day to get many deals is actually the Monday before Thanksgiving…this year that is this coming Monday, November 24th.  So in hopes of your holiday stress giving way to enjoying the season of love, I figured let’s put it out there that we can not only stay local but we can also support some of our fellow athletes.  

Our Verve family is a great place to find not only committed athletes but also great artists and talented professionals.  From finding referrals to doctors, to finding friends to volunteer with this season, to a favorite paleo restaurant, you can check out our Verve Social Facebook group.  Whether you are looking to get a haircut, or commission an art piece what better than sharing the love with other people who know the value of hard work.  

The Community Resources page provides a listing of businesses affiliated with our Verve family of athletes.  Great resources for projects, presents, or perks!  In addition to it being on the right side of our blog, you can check it out here.  If you are a current Verve athlete and would like to add your business, please fill out the contact form with the necessary information and logos.  We would love to help support you outside of the gym as much as we love training you inside our walls.  

Also, for fellow Crossfitters you can always check out some great websites such as Rogue, Reebok, etc for more CrossFit-centric gear.  Who doesn’t need a new set of knee sleeves or a pink weight belt to help bring on the PR’s?  What are some of your favorite websites for gear?  What are you asking Santa for this year?

Tuesday 141118

Complete as many rounds as possible in 15 minutes of:
Row 250 meters
25 Push-ups

Compare to 131115 and post to BTWB.

IMG 0531 475x316 Tuesday 141118

Schultz getting low under the watchful eyes of Dakota and Colby.

The best thing about this time of year is clearly not the weather.  Don’t get me wrong, I love snow, but I prefer it in the mountains versus in my kitchen where my dog thinks it belongs.  No, the best thing about this time of year is all the delicious treats you get to look forward to at Thanksgiving.  Now most of us follow a pretty strict diet from time to time, but certain exceptions are sometimes needed.  

Here are a few ideas if you’re looking to stay on the healthy side as well as my take on the dishes.

Maple Roasted Brussels Sprouts.  In my opinion these things have come a long way.  As a kid I went through multiple napkins and sneaky moves to hide these things in an attempt to convince people I ate them, now I actually really like them.

Green Bean Casserole.  Made the traditional way this dish can be anything but healthy, but following the idea in the substitute option will make this bad boy healthier and if done correctly, nobody should be able to tell.

Pumpkin Cheddar Muffins.  These aren’t exactly healthy, but I love cheese, goes great on everything.  Also I bought a muffin tin a while back and cooking muffins is easy.

Apple Cider Margaritas.  It’s a margarita recipe, no additional details needed.

Add a main dish to the above and you have yourself a pretty good meal.  Post any links or ideas in comments that are some of your favorites.

Check out a full list of ideas at TheGreatist.com.