Sunday 150705

3 Rounds for time:
20 Toes to bar
20 Wallballs, 20#(14#) to 10′
400 Meter run

Post time to comments or BTW

Say Frittata three times fast!! Fun huh?

Say Frittata three times fast!! Fun huh?

Frittata’s are not only fun to say but can be delicious for ANY meal of the day!!

Bacon Potato Sausage Frittata (with green chilies)

*From paleomg.com adapted to zone proportions

Ingredients

  • 4-6 strips bacon, cut into pieces (enough for 2 PRO -varies depending on type of bacon)
  • 1 2/3 tsp bacon fat (5FAT)
  • 360 g (2 2/3c) ~ 1 medium sweet potato or yam, diced into small cubes or shredded (it cooks faster)(8CHO)
  • ½ pound italian sausage (or other ground meat) (5PRO)
  • 8 eggs, whisked (8PRO)
  • 2/3 cup green chilies (2CHO)
  • ½ teaspoon garlic powder
  • ½ teaspoon red pepper flakes
  • ½ teaspoon ground paprika
  • salt and pepper, to taste

Instructions

  1. Preheat oven to 325 degrees.
  2. Place bacon in a large cast iron skillet or in an oven safe sauté pan. Cook bacon until crispy. Remove and place on a paper towel lined plate. Remove bacon fat and add 1 2/3 tsp back to pan.
  3. Add sweet potato, coat in bacon fat and let cook for 10-12 minutes or 5-7 if shredded or until the sweet potatoes are soft.
  4. Add italian sausage to the pan with the potatoes, break apart with a wooden spoon and cook until no pink remains.
  5. Once sausage is cooked through, remove pan from heat to let cool.
  6. In a bowl, whisk together eggs, green chilies, garlic powder, red pepper, paprika and salt and pepper.
  7. Once pan has cooled, pour in eggs and add the bacon on top of the sausage and potatoes. Mix well to evenly distribute the eggs around the pan.
  8. Place in oven and bake for 12-15 minutes until the eggs are fully cooked in the middle of the pan. I found I had to cook it longer in my convection oven.

Zone Proportions

  • Makes 15 PRO, 10 CHO, 5 FAT total
  • Cut into 5 equal sections for 3P, 2CHO, 1F per piece.
  • Top with some avocado to balance fats , add in 1 block of fruit and ENJOY!!!

Saturday 150704

For time:
50 Ab-mat sit-ups
25 Deadlifts, 275#(185#)
50 Ab-mat sit-ups
25 Deadlifts, 275#(185#)
50 Ab-mat sit-ups

Post times to comments and BTWB

'Merica!!

‘Merica!!

 

Happy 4th Of July weekend!!

*We hope you guys/ gals enjoyed the nutrition talk last weekend. To continue with Verve’s Summer Nutrition Series we will be hosting a Paleo Pop-up in the month of July. It will be an opportunity to meet Restaurant owners, chefs, cookbook writers, and more who all specialize in providing you will delicious paleo foods. We will cap off the event with another nutrition talk. Stay tuned for more details.

*Verve is hosting several CrossFit seminars this summer:

-CrossFit Football Trainer Course July 11th-12th
-CrossFit Weightlifting Trainer Course August 29th-30th
-CrossFit Level 1 Certificate Course September 5th-6th

Each of these seminars provides an opportunity to expand your CrossFit knowledge. Ever wondered how to work a weakness, how to improve your olympic lifts, what is the science behind CrossFit? These questions and more can be answered through these amazing 2 day courses. Click on our “Events” page to learn more about each and get signed up.

*The O2X Summit Challenge will be August 15th at Winter Park Resort. All the Verve trainers are doing it, which means so should you. You can sign up at the front desk at Verve.

*Front Range CrossFit is hosting the first annual Do More Charity Challenge October 3rd-4th. It’s a 6 person team competition. We already have a few people interested, Verve will put $600 towards registering a team, make your intentions known in the comments section so others can join you. Click here for more info and rules.

Friday 150703

As many rounds as possible in 30 minutes of:
40 Box jumps, 24″(20″)
30 Medicine ball cleans, 20#(14#)
20 Pull-ups
10 Handstand push-ups

Post reps to comments or BTW

Partner carries NEVER get old!  Kenny carried Mo as well!

Partner carries NEVER get old! Kenny carried Mo as well!

Here comes some un-fun yet necessary housekeeping! – Anna Mattson

Recently, many members have approached the coaches to say that their credit card has expired, been compromised, or has been closed and they need to change their info with Danni.  While we know how bad it sucks to have to change all of you credit card information with ALL of you auto-drafts, it is easy to do on your own without Danni!  Here is a step by step:

  1. Log into your MindBody account
Curious George has successfully logged in!

Curious George has successfully logged in!

2. Find and click the MY INFO tab in the upper right hand corner

3. Once in the MY INFO screen, go to BILLING INFORMATION and edit.  Here, you can update your credit card info to avoid any returned charges or the conversation with Danni as to why the 5 Kill Cliff’s you bought have been denied.

Curious George can now update his info!!

Curious George can now update his info!!

It is just that easy!  Of course, Danni and the rest of the staff are happy to help you if you should need anything, but this is an easy step to get the process completed just a bit quicker.

VERVE UPDATES

– The gym will be closing at 3pm today so we may go celebrate this patriotic holiday as well!!  The rest of the weekend is business as usual.

 

 

Thursday 150702

Back squat
3-3-3-3-3

Then, as many back squats as possible in 5 minutes @ 65% of 3 RM. Bar must stay on back for full 5 minutes.

Post loads to comments and BTWB

Leo Jameson Lubbert was born July 1st. Monic and baby are doing great. Congrats Lubbert family!!!

Leo Jameson Lubbert was born July 1st. Monic and baby are doing great. Congrats Lubbert family!!!

 

*This Friday we have an abbreviated schedule in observance of 4th of July. Please see MBO. The 1:30pm open gym will be ending at 3pm. Verve will be closing at 3pm for the rest of the day.

*Next weekend (July 11th-12th) Verve will have a 7am class only and be closed the rest of the day for a seminar.

Squat Technique By Louie Simmons

Lifters must learn proper squat technique before anything else. The importance of proper technique should be stressed in each and every workout. But what is proper squat technique?

Let’s start with the feet and work up. The feet or stance should be as wide as possible as long as you can break parallel. This means the feet should be as straight as possible. Larger men and women will have to point their feet out to the sides to some degree to allow them to reach proper depth. You should wear Chuck Taylor’s so you can push your feet apart, not down. Pushing the feet apart properly engages the powerful hip muscles. It also allows you to reach depth more easily by shortening the squat stroke. Next, push the knees out to the sides. This forces the hip muscles to engage more powerfully.

The first movement on the descent is to push the hips and glutes backward. Never bend the knees. The shins must remain vertical at all times. By pushing the glutes backward, you are now descending. The stomach must be full of air and pushed in front and out to the sides where the oblique muscles are located. The spinal erectors must be tight and arched. The chest must be full of air with the upper back tight and the shoulder blades pulled together. The chin should be raised because this will tighten up the lats and the traps, which is where the bar rests. As you lower into a squat, your eyes should be fixed on something. This will allow you to raise your head slightly on the descent.

To recover from parallel, keep the eyes fixed on the same point as before. To rise from the squat, first push your back into the bar. Remember, this is what we are trying to lift, so push against the bar, not the floor. If you push against the floor, you will tip backward. Then push your knees apart and arch the spinal erectors as much as possible. You have now recovered from the squat for a three light success.

The above passage is Louie’s description of the powerlifting squat performed at Westside Barbell, and can be found in his book, Westside Barbell Book Of Squat and Deadlift.

Wednesday 150701

21-15-9 Reps for time of:
Power snatch, 115(75#)
Supine ring row
Ring dips

Post times to comments and BTWB

Walter getting under a snatch.

Walter getting under a snatch.

 

*This Friday we have an abbreviated schedule in observance of 4th of July. Please see MBO. The 1:30pm open gym will be ending at 3pm. Verve will be closing at 3pm for the rest of the day.

*Next weekend (July 11th-12th) Verve will have a 7am class only and be closed the rest of the day for a seminar.

Proper etiquette isn’t just about balancing a book on your head By Courtney Shepherd and the good people of Boxlife Magazine

We have all experienced our parent’s best efforts to ingrain proper etiquette into our everyday behavior our entire lives. Say please and thank you. When you meet someone, use a firm handshake. Ladies cross your ankles when you sit. Men pull out the ladies chair for her. Etc, etc. etc. Proper etiquette doesn’t just exist in our life outside the gym, turns out there is an etiquette that exists inside the CrossFit gym as well. Verve has it’s fair share of visitors, Verve also has it’s fair share of athletes that travel regularly for their job, softening stopping off at gyms for WOD while out of town. Wouldn’t it be nice to know some basic, universal etiquette to help you out, no matter if you are in your home gym or abroad? Boxlife magazine has made a list of “13 CrossFit Gym Etiquette Rules You Need To Know” (click here for full article). I warn you now, as I prepare to list them out, some of them have a blunt tone to them. There is no need to take offense or concern that this list was created or being shared to make anyone feel bad. I would instead look at it as a healthy reminder that we are all sharing the same space, equipment, and time together, continuing to be respectful of all these things is a part of what keeps us coming back and having fun.

Rule 1: Put. Your. Stuff. Away.
It can be hard to look and see plates left out or a stray band tied round a pull-up bar after class. Following your workout, please put your gear away. If you want to take it a step further, help your fellow athletes clean up too. Many hands make light work.

Rule 2: Don’t drop the barbell when you’re stripping the plates. Or ever.
When you are cleaning up, save your coach from a brain aneurysm and strip down your barbell properly. This means you should lift the barbell and slide the plates off of it, then place it back on the floor—don’t just let it crash to the ground. In general please do not drop an empty barbell. Please take the extra second to return them to the ground gently.

Rule 3: If you’ve sweated on the equipment, bled on the equipment or cried on the equipment, wipe it down.
Aside from being on obvious point of hygiene, it really isn’t a pleasant sensation to grab a wall ball that’s drenched in the previous user’s sweat. Grab a paper towel and/ or Clorox wipe (they are located through the gym), and take the 30 seconds to wipe down your equipment. Even if you tore during a pull-up workout but “didn’t bleed”, trust us, it’s still icky. Let’s keep Verve a “bodily fluids sharing free zone”.

Rule 4: Don’t steal other people’s equipment. Or be quick to move something out of your way.
When you’re setting up for a chipper (or any WOD that requires numerous pieces of equipment), you try to set up your area with the gear in such a way to make everything easily accessible as you switch from movement to movement. And this can even extend to the pull-up bar—especially if you need to attach a band. So if it gets taken and/ or moved in the middle of a WOD, you have every right to feel upset. It’s a CrossFit faux paux that should NEVER, EVER happen. Try to be aware of the people around you and where equipment may have come from. If you didn’t bring it over, it’s probably not yours. And if it’s there, it may be in use, check before you relocate it.

Rule 5: Don’t be late.
Maybe a minute or two is ok for some boxes, but I know there are some gyms that have burpee penalties for a late arrival, and others that simply turn an athlete away if they turn up 5 minutes after class has started. Unless it’s open gym, you can’t turn up whenever you please. This is a matter of respect not just for the trainer but your fellow class mates. Time can be wasted having to re-review instructions. It’s also a matter of safety, the risk of injury is greater without a proper warm-up. Life happens, we know, and sometimes tardiness can not be avoided but for the reasons listed above, we can’t be shocked if we are so late we are asked to wait for the next class. We must do our best to be on time. By the way, no one is too cool for warm-up.

Rule 6: Check in/Sign up for class.
This applies both to drop-ins and regular box attendees. Classes can get full, especially during very specific hours of the day. There have been times where there have been so many people in class that a WOD had to been altered because there wasn’t enough equipment/space to go around. There are class caps for a reason. At Verve we have always tried our best to accommodate, however doing so was much easier when we at least knew we were expecting a ton of people. Please, sign up for classes, it is the best way for a trainer/ gym to adequately prepare. 

Rule 7: Pay attention when the coach is giving instruction.
It doesn’t matter if you’ve been doing CrossFit for 1 month or 5 years, it’s disrespectful to have your own private conversation or do your own thing when the coach is trying to give instruction to the class. You may know how to perform each movement off the top of your head, but not everyone does, so just be patient and quiet and let everyone get the full benefits of the coaches’ knowledge. Besides, you might learn something new about the lift that you would have otherwise missed.

Rule 8: Don’t have a conversation with someone in the middle of a workout.
Attempt to be respectful of people’s time and their desire to get a workout in for the day. If someone is sweating it out, lifting some weights, or taking a breather during a designated rest period in a workout. . . let them keep on keeping on, catch up with them when they are done.

Rule 9: If you ask to borrow an athlete’s gear—give it back when you’re done.
Have you ever had someone ask if they can borrow your roll of tape, only to find that they keep passing it off to every single person who suddenly needs to wrap themselves up like a mummy? If you borrow some gear, give it back when YOU are done with it—not the entire class. Borrowing a jump rope, knee sleeves, wrist wraps, return them promptly, be careful not to remove them post WOD and leave them behind for a trainer to pick up at the end of the day. Borrowing a sock for rope climbs. . . wash it and return it, promptly.

Rule 10: Don’t move the chalk bucket mid-WOD.
I believe that chalk, much like PEDs, are essentially to an athlete’s success in a workout. The buckets containing this white gold are usually tactically placed so as to be easily accessible to as many people as possible in the midst of a WOD. Please do not move it to your area, so it’s closest to just you. Please do not take the only actual block in the bucket out and set it next to your pull-up station. The chalk is there for everyone, no one needs to go hunting for it in the middle of a workout.

Rule 11: Respect an athlete’s space.
This is crucial for safety purposes, as well as the focus of the athlete. If someone is preparing for a major lift, don’t walk behind them, in front of them, or anywhere close to them. If they need to bail, the last thing a coach wants to see happen is the bar strike an athlete standing too close, or worse yet have an athlete fall back on to someone else’s equipment.

Rule 12: NO ghost riding. 
Ghost riding refers to the phenomenon of dropping barbells, kettlebells and all manner of equipment from overhead, regardless of the situation or weight. This is important because dumbbells, kettlebells and barbells with thin plates can bounce when dropped from overhead and ricochet into yourself and other athletes. While it is very satisfying to hear the crash of the weights against the floor, try to reserve the sensation for the strictly heavy lifts. No need to be dramatic and throw barbells around. We can all manage some control to bring a bar down to the ground directly in front of us.

Rule 13: Introduce yourself to newcomers.
Hopefully your coach will take the initiative and announce a drop-in or a new member when you turn up for class. But you should view it as your duty as a member of your box to make sure that the new athlete feels welcome in a new environment—especially if it’s their first taste of CrossFit. We are a community, we support each other, cheer for each other, push each other, encourage each other, a tradition that should be upheld for the newbie and the OG.

 

Tuesday 150630

For time:
Row 2,000m
30 Clean & jerks, 155#(105#)

Post time to BTWB.

Sam getting a lift around the block from James

Sam getting a lift around the block from James

Here’s a question for you all.  Does anyone know why the work day is 8 hours?  Before we start yelling about how 8 hours is half my day and how we all work longer than that, just remember 8 hours was long considered a normal work day for most Americans.  It actually dates back to the Industrial Revolution:

In the late 18th century, when companies started to maximize the output of their factories, getting to running them 24/7 was key. Now of course, to make things more efficient, people had to work more. In fact, 10-16 hour days were the norm.

These incredibly long work days weren’t sustainable and soon a brave man called Robert Owen started a campaign to have people work no more than 8 hours per day. His slogan was “Eight hours labour, eight hours recreation, eight hours rest.”

So why the hell am I talking about the Industrial Revolution in a blog?  I found the blog found HERE very interesting and actually thought it might be a little controversial so I decided to post some of it and hear your thoughts.

Did you know that the human mind can focus on any given task for 90 – 120 minutes and then a 20-30 minute break is required.  This break allows us to renew our focus so we can give our full attention for another 90 – 120 minutes.  It’s referred to as the Ultradian Rythym.

optimal work time, ultradian rhythm

The idea with this understanding is to think what can be done in a 90 minute session versus an 8 hour work day.  I know many of us work way longer than 8 hours each day.  I’ve been applying this 90 minute session technique today as I write programming and attend to other business.  When I get to about 90 minutes I stop and take a little break with the intent being to renew so that I can come back and work for another 90 minutes and stay focussed on what I have to get done.

The blog by the CEO of buffersocial has so many more interesting points that I highly recommend you click the link above and give the entire feature a read. Post your thoughts in the comment section.

Monday 150629

Shoulder press
1-1-1-1-1

Bench press
2-2-2-2-2

Post weight to BTWB

Shale pulling 500 off the ground!

Shale pulling 500 off the ground!

Alright folks tonight start the next 6 week cycle of our 5 PM specialty hour.  We are bringing back an oldie but goodie,  Hot Dogs and Cupcakes.   Classes will be Monday, Tuesday, and Thursday at 5 PM.  The workouts will  be up on the HD&CC whiteboards should any of you want to do the programming but be unable to make the 5 PM class time.  Remember, we ask that you have at least a year of CrossFit under your belt and know your 1 rep maxes for back squat, front squat, deadlift, and bench press.  The classes will be structured  in a way so that we can fit all the programming into an hour.  This means that most of the major and accessory lifts are going to be going off on send offs.  This just means that you’ll have to be lifting on the 2:00 or 3:00 minute.  Don’t worry, we’ll explain it all to you in class and for those of you doing the programming on your own, grab a coach if you have questions.

This coming Friday we will have an abridged schedule.  Due to the fact that most companies will be observing the 4th of July Holiday on the 3rd, we are going to shorten our schedule like we do with most major holidays.  Below are the class times we will be offering.

7:30 WOD
9:00 WOD
10:00 – 11:30 Open Gym
11:30 WOD
12:30 WOD
1:30 – 3:00 Open Gym

Saturday and Sunday will be our normal schedule except we won’t have Yoga at either 8 am or 11 am.

Remember we have a bunch of upcoming events happening at Verve in the coming months and Saturday posts are your go to for things that will be happening soon.  Here’s an extra reminder that the O2X summit challenge sign up sheet is at the front of the gym.  If you’re interested in participating please fill the sheet out and I’ll email you information on how to sign up.  We have been given some discount codes as well, but I’m not quite sure how many more uses the codes have so if you’re interested please sign up soon.

Sunday 150628

5 Rounds with a 4 minute running clock:
Run 400m
With remaining time row as many calories as possible
Rest 2 minutes between rounds

Post calories to comments or BTW

Curry is delicious and good for you!

Curry is delicious and good for you!

Many of us had the opportunity to sit with Clara on Saturday and discuss detoxifying the body for better energy, sleep, and skin!  One of the items discussed was the benefit of curry on the liver and detoxification, so I thought a recipe including curry would be prudent.  BONUS:  It is a cold salad recipe for the hot days coming up!

Cold Curry Chicken, Veggie, and Grape Salad

Ingredients:

  • 24 oz (24P) chicken – cooked and shredded in crock pot – or use rotisserie chicken
  • 504 g (10CHO) red grapes cut in half or smaller if you’re feeling ambitious
  • 252 g (1CHO) celery diced
  • 429 g (3CHO) red, yellow, orange bell pepper diced
  • 240 g (2CHO) sweet yellow onion diced
  • 2TBSP Curry Powder
  • mayo
    • 3 egg yolks (3PRO)
    • 2 lemons juiced (2CHO)
    • 3 TBSP avocado oil – or any oil (27F)
    • yellow mustard to taste

Directions:

1) Cook chicken in crock pot and shred or use a rotisserie chicken to speed up the time.

2) Chop and dice all veggies

3) Throw all ingredients in a large bowl

4) mix up mayo – put egg yolks in a bowl that you can whisk while adding the avocado oil and lemon juice slowly to emulsify a little bit (I used a hand immersion blender), add yellow mustard to your taste, add curry powder at the end.

5) Pour mayo over salad and enjoy.

 

Zone Quantities: 27P, 18CHO, 27F

77.8g = 1P, ⅔ CHO, 1F

233.3 g = 3P, 2 CHO, 3F

Saturday 150627

In teams of 2 complete the following for time:
100 Kettle bell swings, 32kg(24kg)
100 Goblet squats, 32kg(24kg)
100 Meter handstand walk
400 Meter partner carry

*Only 1 person can work at a time. Must finish all reps at one station before moving to the next.

Post times to comments and BTWB

Mick working through a nice little snatch EMOM earlier this week.

Mick working through a nice little snatch EMOM earlier this week.

 

This weekend is chalk full up with stuff to do. And so is the rest of the summer at Verve.

**The Taco Festival is going on Saturday, there will be lots of traffic and some road closures around Verve, so plan accordingly. No worries about parking though, the landlord does an awesome job of making sure no one takes Verve parking spots. So come in, workout, grab a taco, and then learn about nutrition. 

Saturday stick around after open gym and listen to Clara talk all things detox at 2pm. This lecture is open to everyone interested in getting their learn on. The cost is that of your attention span and willingness to learn.

Sunday Verve is hosting an i99 gymnastics clinic. . . that appears to have sold out!! It’s will be running from 12pm-3pm, for those signed up, have an awesome time. If you missed this one, stayed tuned, there may be more. 

Verve is hosting the CrossFit Football Trainer Course Saturday and Sunday July 11th-12th. Spots are still available. For more information and to register, click here.

The O2X Summit Challenge will be August 15th at Winter Park Resort. All the Verve trainers are doing it, which means so should you. You can sign up at the front desk at Verve.

Front Range CrossFit is hosting the first annual Do More Charity Challenge October 3rd-4th. It’s a 6 person team competition. Verve will put $600 towards registering a team. There are several of you that have expressed an interest, please put comments on the blog so we can help get you guys together to form a team. Click here for more info and rules.

 

Friday 150626

Three rounds of 1:30 to complete as many burpees as possible:
10 Push jerks, 155#(105#)
Max burpees over bar
Rest 1:00 between rounds

Rest 5:00

Three rounds of 1:30 to complete as many box jump-overs as possible:
15 Push press, 135#(95#)
Max box jump-overs, 24″(20″)
Rest 1:00 between rounds

Rest 5:00

Three rounds of 1:30 to complete as many toes to bar as possible:
20 Thrusters, 75#(55#)
Max toes to bar
Rest 1:00 between rounds

Post reps of each round to comments or BTW

Dan showing us how it's done!

Dan showing us how it’s done with a smile on his face (or a grimmace?)

I saw this article recently from Lisbeth about scaling and thought it was spot-on for some of the things I see as a coach.  I can’t tell you how many times I am getting times or rounds at the whiteboard (yes, Mike C. – whiteboard) and the reply I get is “I got 9:26 NOT rx”, as if the hard work you just performed is sub-par because you did not do the heaviest load or movements.  Lisbeth has done a much better job articulating how I feel when I hear those replies. (*pardon the lprofanity)

Scaling Is Not An Apology

Scaling is an adjustment of the workout to your individual needs. Scaling is not an apology or an excuse. And it’s not some bullshit way to talk down to yourself or anybody else.

The ubiquitous use of the term scaled is kind of unfortunate in our fitness world because it’s an ill-fitting term, but it’s too late now to go back and change the word.

If I could, I’d call it something more apt like “tailored” because everybody understands that clothing off the rack doesn’t always fit right, so you go to the tailor and get it fitted to your body. What good scaling does is tailor the workout to you.

But in our fitness world, as we increasingly geek over data, we seek to find more ways to make everything uniform so that we can measure who is the fittest or the fastest or the strongest or the best.  So we make one super-human standard and everyone else has to adjust off that standard. I get it. Makes sense. I used to be into that, but most of the time now I really don’t care for dick-measuring contests, but that’s just me.

See, I’m just me and I do my thing. Do I want to beat the person next to me in the workout? Oh hell yeah, sometimes I do. And sometimes I don’t give a flying frisbee. Sometimes I just want to still be breathing at the end of the workout. A little stronger, a little smarter, a little sexier, right?

Nor should you ever make anybody else feel small for scaling. It’s just a workout. There will be another one tomorrow. If you’re smart, you’ll scale that one to your abilities too.

Don’t lower your eyes or shrug your shoulders or mumble something about “not doing it RX.” Scaling is not an apology, so don’t talk like it is. You’ve offended no one and you have nothing to apologize for.

You were here. You did the work as hard as you wanted or needed to on this day. And life went on. Go out and kick ass.

VERVE UPDATES:

GOOD LUCK to all of the Ververs participating in the BIKE MS ride from Westminster to Fort Collins!!  We are hoping for many great pics of the over 100 mile ride.  You can still donate to the team they have put together at this link.