Monday 170123

For time:
Run 400 Meters
25-20 -15-10 -5 Shoulder to overhead @ 50% of 1 rep max push jerk
5-4-3-2-1 Rope Climbs 15′
Run 400 Meters

Post results to BTWB

Katie and Christine working through some pull ups, smiles and all ;)

Katie and Christine working through some pull ups, smiles and all ;)

Weekly Updates

  • January 28th and 29th (Saturday and Sunday)– This weekend we will be hosting the CrossFit Level 2 Seminar. We will be holding early morning classes at 7 AM only on both Saturday and Sunday. Please be sure to reserve your spot on MBO.
  • February 4th (Saturday) – Mark your calendars for the next Verve outing! We will be meeting at El Jefe for happy hour. A little “Cheers to the new Year” and a chance to celebrate all of you special athletes. Details will be announced as soon as they are finalized.
  • February 11th & 12th (Saturday & Sunday)- Verve will be hosting Matt Chan and Eric O’Connor for their Train FTW Open Prep Camp. Participants will spend two days training, enhancing movement efficiency for CrossFit Open movements, eating, having discussions related to CrossFit competition, and downtime.

    Participation is limited to 60 – all levels are welcomed.
    Lunch is provided both days.
    Cost is $349/pp, including lunch.
    Time is from 9am – 5pm

    Go to TrainFTW.com/camps to register today!

  • February 23rd CROSSFIT OPEN BEGINS!! If you haven’t signed up yet, you can register here. Workouts will be done every Friday during each class. Also, remember to sign up for your dream team of choice at the front desk. There are some great groups to guarantee fun times this year!

Have a great week, athletes!

 

Sunday 170122

For time:
25-20-15-10-5
Hang power clean @ 40% – 50% of 1 rep max power clean
50-40-30-20-10
Double unders

Post times to comments and BTWB

It's a wave of kettlebell swings.

The evolution of the kettle bell swing.

 

Saturday 170121

“Nate”
Complete as many rounds as possible in 20 mins of:
2 Muscle Ups
4 Handstand Push Ups
8 Kettlebell Swings 70#(53#)

Compare to 161114

Post results to BTWB

SOC-Nate-Hardy

Chief Petty Officer Nate Hardy was killed Sunday February 4, 2008 during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

**Please remember, athletes**

Classes will be moved to 4pm and 5pm today in order for us to host The Mile High Sprints. Come on down, and cheer on these hard rowing athletes, including some of your fellow Ververs!

 

 

Friday 170120

Shoulder Press
1 x 10 at 55% of 1 rep max
1 x 8 at 60% of 1 rep max
1 x 6 at 65% of 1 rep max
1 x 6 at 70% of 1 rep max
1 x 6 at 75% of 1 rep max

Then:
Every minute on the minute for 12 minutes:
Odd = Strict toes to bar
Even = Strict dips on rings or p-bars

Post loads to comments or BTWB

Team CrossFit S&M (it stands for Stan & Mick, get your heads out of the gutter)

Team CrossFit S&M (it stands for Stan & Mick, get your heads out of the gutter)

Team Practice Safe Sets

Team Practice Safe Sets

Team Just The Kip

Team Just The Kip

Team Oldies But Goodies

Team Oldies But Goodies

 

And Verve’s first official Open Team Cup has gone live!!!

Did your phone start blowing up around 7:30pm Thursday night? Did you check social media and see begs and pleas to join a team? That’s because we have 4 teams with 4 captains and co-captains ready to recruit you for some extra fun during the 2017 CrossFit Games Open. 

How does it work? 

First you must be signed up for the CrossFit Games Open. You can click here to register. Second, you pick one of the 4 teams to be a part of. During the 5 weeks of the Open each team will earn points based on several things:

a) Every team members that posts a score for the Open workout of the week gets a point. Placement and score is of no concern. Just that the workout was done.

b) With that said, we like high scores, so the top 3 male and female RX scores and the top 3 male and female scaled scores will earn additional points for their team. 

c) Teams can earn points for their team spirit. So if your captain and co-captain want you to sport red and blue for a workout. . . suit up in red and blue. The team with the most members showing spirit earn points. 

d) As we did last year, there will be two athletes of the week, one male and one female. The athlete of the week is chosen based on their effort, their enthusiasm, their sportsmanship. . . these awesome individuals will earn more points for their team. 

e) Taking and passing the judge’s course will get points for the team. Click here to take it.

Overall it’s important to note that earning points for your team has very little to do with how you actually perform in the Open workouts. So no one should feel as though they are not good enough to be on a team or that they have nothing to offer. Being an active team member is all that’s required. . . and that you sign up for the Open. 😉

How do you pick a team?

That is entirely up to you. These folks are working hard to recruit, so if they talk to you and you want to join their team, simply put your name (legibly) on their team clipboard (located on the front desk). If no one talks to you, no worries you are free to choose whichever team you want. Look over the clipboard, see who is already on board and add yourself to the list.

  • YOU must write your own name on the team clipboard, you may not have someone write it for you. 
  • Once you write your name on a clipboard you may not switch teams. 
  • Recruiters may use any means necessary, including bribery. But again, names may not be stolen from one clipboard and placed on another. 

What is the point of all this?

At the end of the Open we have an additional workout on the 6th weekend. After that we will tally all the points, the team with the most points will earn a homemade trophy, bragging rights, and a Verve sponsored social event to celebrate at. 

Why should you participate?

I think the better question is why not?

Teams:

  • CrossFit S&M- Captain: Mick Lewis, Co-Captain: Stan Sloan
  • Practice Safe Sets- Captain: Jen Kates, Co-Captain: Danni Brooks
  • Just The Kip- Captain: Garret Mueller, Co-Captain: Anna Dolezal
  • Oldies But Goodies- Captain: Robyn Kunick-Bosch, Co-Captain: Ali Nichols

Lastly, stay tuned for more details over the next several weeks. We will post schedule changes related to the Open workouts and additional details. 

Thursday 170119

As many rounds as possible in 10 minutes of:
Row 250 Meters
20 Medicine ball cleans
20 Box jumps 24″(20″)

Rest 5 Minutes then:

As many rounds as possilbe in 10 minutes of:
Row 200 Meters
15 Medicine ball cleans
10 Burpee box jumps 24″(20″)

Post results to comments or BTWB

FLEXIBILITY…….THURSDAY – Courtney and I switched days, so you get your flexibility fix today!

In previous posts, we have introduced the importance of not only mobility, but stability to help keep you moving safe and efficiently.  This post will focus on stability via the consistent use of the Crossover Symmetry system.

(NOTE: The video above contains the Iron Scap series which we don’t often do in class.  It is a nice warm-up change to the traditional series that we do so give it a watch!)

First, lets dive into why scapular stability is important: In the human body, the shoulder is the most mobile joint and the most susceptible to injury. This ball-and-socket joint is made up of the scapula (shoulder blade) and the head of the humerus (arm bone). The scapula contains the glenoid fossa, which is the socket of the shoulder. When the arm moves, the scapula also moves to position the glenoid to assist in shoulder movement. Because the scapula has no bony articulations, muscles attached to the scapula are responsible for its movement and its stabilization. Scapular muscles contract in coordination with the rotator cuff to anchor the scapula and move the shoulder efficiently. Consequently, imbalances and/or weakness of the scapular musculature can result in shoulder dysfunction and lead to injury. Resistance exercises can be done to strengthen the scapular muscles and reduce the risk of injury. – Wesley Weaver, PTA

Crossover Symmetry, no matter which series you use, helps to strengthen and activate all of the above mentioned muscles and also ensure you are using the correct pattern of muscles for a particular movement.  If you have had shoulder issues and done any sort of physical therapy, you have probably done many exercises similar to these.

If you are unfamiliar with the system, pull aside any one of the coaches for assistance.  Verve has 13 Crossover Symmerty systems, so there will always be one available either before or after you workout!!!

 

 

Wednesday 170118

10 rounds for time of:
3 Weighted pull-ups
5 Strict pull-ups
7 Kipping pull-ups

Post time to comments or BTWB

Brandenburger Fam

Michael B and his family – Kelly (wife), Gia and Brody

VERVE MEMBER SPOTLIGHT – Michael Bradenburger

WHAT IS YOUR HOMETOWN? Lino Lakes, MN

WHAT GOT YOU INTO CROSSFIT / VERVE?  CrossFit – Was sick of walking around a big box gym trying to figure out what incline/decline angle I wanted to bench that day.  Wanted something that was more challenging and immediately fell in love with it.   Verve – When we were moving to Denver from Oregon, my coaches Tommy and Lauren at CrossFit Lake Oswego told me this was the CF to check out! The people and the coaches have been amazing.

FAVORITE WORKOUT/MOVEMENT? Favorite WOD is “THE CHIEF”.  Favorite movement is a tie between toes to bar and overhead squats.

WHAT IS THE WALLPAPER ON YOUR PHONE RIGHT NOW? My family for my lock screen.  My background is me snowboarding on a sweet, deep powder day at Breck.

WHAT WAS THE FIRST CD YOU EVER OWNED? – Please Hammer, don’t hurt ’em – MC Hammer!!! (OH SNAP!)

VERVE UPDATES

  • Since we are hosting Mile Hi Sprints, the schedule on Saturday is different. Make sure to check MondBody to see the revised schedule.
  • YOGA is back this Sunday.  Kacey will be so happy to see your shining happy faces!

Tuesday 170117

Back Squat
1 x 10 at 60% of 1 rep max
1 x 8 at 65% of 1 rep max
1 x 6 at 70% of 1 rep max
1 x 6 at 75% of 1 rep max
1 x 6 at 80% of 1 rep max
Front Squat
1 x 5 at 60% of 1 rep max
1 x 5 at 70% of 1 rep max
2 x 5 at 75% of 1 rep max

Post weights to BTWB

Last call for rowers. If you want to buy one email eric@crossfitverve.com for more info.

Last call for rowers. If you want to buy one email eric@crossfitverve.com for more info.

As you all have seen a few times, CrossFit Verve will be hosting the TrainFTW Camp on February 11th and 12th.  A few people have talked to me about the camp so I wanted to use today’s blog to discuss a few things about the camp.  The camp is absolutely for everyone.  It doesn’t matter where you are in your CrossFit experience, whether you’ve just started or are a more competitive athlete.  The weekend will be a chance to learn from the TrainFTW team who have a tremendous amount of experience and knowledge.  If you’re someone that has considered doing local competitions or just someone that wants the opportunity to learn more about your chosen workout routine, the camp will have something for everyone.  

A few people have expressed interest, but weren’t sure if they were “good” enough to go.  You are!  As with all of our classes and workouts, everything that will be discussed and performed can be scaled to each individual person that attends so that each person walks away better.  The TrainFTW instructors goals are the same as all the Verve trainers,  to make you a better athlete and mover every time you walk into the gym as well as provide you with information that will help you along your fitness journey.  

Below are just a few of the take aways you’ll receive if you decide to attend.  Remember, we have a deal worked out with the TrainFTW team so as Verve members, you’ll receive a discounted rate should you want to attend.  If you’re on the fence about attending, please email me and I’d be happy to answer any questions you might have.  

The seminar will include topics such as; nutrition for athletes, recovery techniques, competition mentality, and strategizing CrossFit Open Events. We will practice breathing techniques to prepare for and recover from training. This will not be in “lecture” format, rather an informal discussion where you’ll get the answers that you need.

You’ll walk away from the TrainFTW Open Prep Camp with more efficient movements, a better understanding of how to structure your week during the Open, how to prepare your mind and body before you attempt an Open workout, and heck of a lot of fun in a great training environment.

Participation is limited to 60 – and as talked about above all levels are welcomed.
Lunch is provided both days.
Cost is $349/pp, including lunch.
Time is from 9am – 5pm

Go to TrainFTW.com/camps to register today!
If you’re a Verve member and are interested in attending, email  eric@crossfitverve.com to find out more information about discounts offered for Verve members.

Monday 170116

With a 1 minute clock
Row as many calories as possible

Rest 3 minutes then:

5 Rounds
Row for target calories of 95% of max effort in 1 minute test
For each calorie under 95% target
Perform 1 Bench Press at 80% – 90% of 1 rep max bench press
Rest 3 minutes between rounds

*Scores are:

Calories in 1 minute test
Weight on bench press
Total reps of bench press

Post Results to BTWB

What are you up to this year?? We wanna know! Update the chalkboard next time you're in ;)

What are you up to this year?? We wanna know! Update the chalkboard next time you’re in ;)

 

Speaking of Epic events, check out what’s happening this month, and next…

*January 21st (This Saturday)- We will be hosting Mile High Sprints. This is a satellite indoor rowing competition to qualify individuals for the World Indoor Rowing Championship. Anyone can compete in this event, as long as they are over 14 years of age. The event will be a 2,000m row for time. While this event brings out all the local crew teams and rowing specialists, it also brings out anyone interesting in seeing how they fair next to these people. Have an interest in competing, click here to register. This event will take place in the morning, class times will be moved to 4pm and 5pm Saturday evening.

*January 28th & 29th (Saturday & Sunday)- Verve will be hosting a CrossFit Level 2 Certificate Course. This engaging seminar will teach current Level 1 holders how to proficiently coach athletes. If you currently hold your Level 1, and interested in coaching classes, this is a seminar that you want to take advantage of. For details and registration, please visit the CrossFit Training page here.

For athletes not attending, we will have morning classes and be looking in to off site swimming WODs. Please stay tuned for more updates.

*February 11th & 12th (Saturday & Sunday)- Verve will be hosting Matt Chan and Eric O’Connor for their Train FTW Open Prep Camp. Participants will spend two days training, enhancing movement efficiency for CrossFit Open movements, eating, having discussions related to CrossFit competition, and downtime.

Participation is limited to 60 – all levels are welcomed.
Lunch is provided both days.
Cost is $349/pp, including lunch.
Time is from 9am – 5pm

 
Go to TrainFTW.com/camps to register today!
 
 
If you are a Verve member and are interested in attending the seminar, we’ve worked out a deal with the TrainFTW team.  Email eric@crossfitverve.com to find out more information about discounts offered for Verve members.

Sunday 170115

As many rounds as possible in 15 minutes of:
30 Double unders
20 Dumbbell hang power cleans
10 Burpees

Post rounds and reps to comments and BTWB

The couple that WODs together. . . and stretches together. . . and dresses alike. . . are a couple.

The couple that WODs together. . . and stretches together. . . and dresses alike. . . are a couple.

Saturday 170114

“Josh”

21 Overhead Squats 95#(65#)
42 Pull-ups
15 Overhead Squats 95#(65#)
30 Pull-ups
9 Overhead Squats 95#(65#)
18 Pull-ups
Post results to BTWB

 

U.S. Army Staff Sgt. Joshua Hager, 29, of Broomfield, Colorado, was killed Thursday, Feb. 22, 2007, when an improvised explosive device detonated near his Humvee during combat operations in Ramadi, Iraq. Prior to his death, Hager was serving in the 1st Battalion, 9th Infantry Regiment, 2nd Brigade Combat Team, 2nd Infantry Division in Fort Carson, Colorado. He is survived by his wife, Heather; son, Bayley; mother, Lois Knight; father, Kris; and stepbrother, Ensign Aaron Jozsef.

U.S. Army Staff Sgt. Joshua Hager, 29, of Broomfield, Colorado, was killed Thursday, Feb. 22, 2007, when an improvised explosive device detonated near his Humvee during combat operations in Ramadi, Iraq. Prior to his death, Hager was serving in the 1st Battalion, 9th Infantry Regiment, 2nd Brigade Combat Team, 2nd Infantry Division in Fort Carson, Colorado.
He is survived by his wife, Heather; son, Bayley; mother, Lois Knight; father, Kris; and stepbrother, Ensign Aaron Jozsef.

 

Looking for a recipe that will knock your socks off? Well here ya go!

Melissa Joulwan’s Stovetop Pork Carnitas          

For website, recipe, and other nifty ways to cook this, click HERE

Serves 8-12 | Prep 5 minutes | Cook 2-3 hours | Alert 15 minutes | Whole30 compliant

INGREDIENTS:
  • 3-4 pounds boneless pork shoulder (6-ish pounds if it’s bone-in; you must use pork shoulder or Boston butt)

  • 1/2 cup lime juice

  • 1/2 cup lemon juice

  • 1 heaping (!) tablespoon ground cumin

  • 1 tablespoon garlic powder

  • 1/2 tablespoon salt

  • 1 teaspoon ground coriander

  • 1 teaspoon ground black pepper

  • 1 teaspoon cayenne pepper

DIRECTIONS:
1. Cut the pork shoulder into a few large chunks. You don’t want them bite-sized; I make mine about 3-4 inches.
 
2. Mix cumin, garlic powder, salt, coriander, black pepper, and cayenne together in a small bowl. Place the pork chunks in a plastic container with a lid or a Ziploc bag. Pour in the spice blend, then toss the bag vigorously until the chunks are completely coated on all sides.
 
3. Place the pork in a large, deep pan. Pour the lime and lemon juice into the bottom, then add water to just cover the meat.
 
4. Turn heat to high and bring the water to a rip-roaring boil. You want big bubbles! When it’s rolling, turn the heat to a simmer. Keep the pan uncovered. You want it bubble a fair amount, but not be a roiling boil.  While it’s cooking, it will look like uninspired soup. Do not be discouraged!Essentially, you’re waiting for the water to evaporate from the pan, but while the water is evaporating, the powerful acidic qualities of the lime and lemon juice are tenderizing the meat. Yay, science!
 
5. At about the 2-hour mark, check the pot. The water should be much lower and maybe even almost gone. Now things get interesting… allow all the water to cook out of the pan and watch as the meat magically fries and carmelizes. It is a thing of beauty. But seriously, you need to watch it at this point.
 
6. Carefully turn the hunks of meat–without shredding them–to brown all sides, then remove the hunks  to a plate and let them rest for 5 minutes before eating. If you’re into this sort of thing, you can save the pork fat from the bottom of the pan in a glass jar and use it for other cooking projects.
WHAT TO DO WITH PORK CARNITAS…
  • Eat it like an animal.

  • Serve on a plate with avocado slices, pineapple chunks, chopped cilantro, and lime wedges.

  • Cut into cubes and use in paleo egg foo yung.

  • Shred, wrap in butter lettuce leaves, and drizzle with Sunshine Sauce.

  • Eat alongside creamy cucumber salad made with homemade mayo.

  • Shred and sauté in your favorite cooking fat with shredded cabbage, onion, and garlic.

Enjoy!