Sunday 141026

3 minutes each to establish max:
Double unders
Pistols
Muscle ups
Burpees
Rope climbs

Post reps to comments or BTW

Shaina 475x475 Sunday 141026

Shaina winning her weight class at FRCF/ qualifying for the American Open/showing her Best Lifter Award!

In case you were wondering, her totals for the competition were:

Snatch – 81kg – 9kg meet pr!
Clean and jerk  -96kg – 6kg meet pr!
total – 177 – 15 kg meet pr!

PRIMAL NACHOS!!!

There may not be a Broncos game this Sunday, but who needs an excuse to eat nachos!  The following recipe from Zoneappetit.

Servings per batch: 3 (best of luck not eating them all yourself)

Zone calculations per serving: 3P, 3C, 2.5F

Ingredients:

5 oz of Plantain Chips (NOT the sweet variety)

6 oz of shredded pork, chicken, beef, etc.

¾ c. shredded cheddar cheese

2 tbsp sliced black olives

1 avocado, sliced/chopped/diced

¼ c. salsa (find one that’s sugar-free!)

Directions:

Place a layer of parchment paper on a cookie sheet. Put plantain chips on parchment paper in a single layer. Next, add pork (or whatever meat you’ve chosen). Add olives, and then cheese. Place pan in over under broiler (set to HIGH) until cheese is bubbly and melty. Remove from oven and cover with avocado and salsa.

VERVE UPDATES:
– Workout @ 7am is at Verve.  Workouts @ 9am and 10am will be at Commons Park – 19th st and Little Raven!

 

Saturday 141025

Complete as many rounds and reps as possible in 7 minutes of:

10 Squat cleans, 95# (65#)
20 Sit-ups

Post score to BTW.

image2 224x300 Saturday 141025

Because one-hand handstands are cool.

We are hosting a Level 1 Seminar this weekend. Modified schedule below:

  • 7 am WODs both Saturday and Sunday in the gym.
  • Urban Acrobatics on Saturday (directions below) from 9-11 am.
  • Park WOD on Sunday at 9 am and 10 am at Commons Park (Google Map)

Urban Acrobatics

720 W 84th Ave Thornton, CO 80221
info@urban-acrobatics.com
Tel: 720-295-4396
Cell: 303-944-3267

Class is from 9-11 am

Verve will be participating in the Everyday Warrior Series = please take a few minutes to read yesterdays post here.

To honor a fellow CrossFitter and help raise funds for her foundation, we are inviting all Ververs to participate in the Everyday Warrior Battle Series online competition.  The 4 workouts will be incorporated into regular programming so you can perform them during class.  You can find out all of the details and how to register here.

When: November 8th, November 15th, November 21st, and November 28th, though you are welcome to perform the workouts whenever you would like.

Where: CrossFit Verve

How: Register here.  There is an Scaled, RX, and Masters division.  Even if you don’t register to compete, still show up and have fun!!

What else:  Brittany loved wearing leg warmers and listening to 80’s music, so if the feeling hits you, dress up in your best 80’s garb when you are doing these workouts!!!  Shout out below if you plan on competing.

battle series flyer 475x610 Saturday 141025

Friday 141024

For time:
10 Muscle ups
100 Push press, 75# (55#)
Row 1000m

Post time to comments or BTW


 The EVERYDAY WARRIOR BATTLE SERIES

My biggest love of CrossFit is the community.  People from across the world united through their love of fitness, and as it so happens, their support of each other.  Brittany Gill, the young lady from the video above, was a very close friend to one our Verve family members Shaina.  Shaina is very passionate about the Everyday Warrior Foundation that Brittany created and what it represents.  The following is a post Shaina wrote on her personal blog regarding Brittany:

It’s Not Heavy Anymore

A mother is not supposed to bury her daughter. A father is not supposed to bury his daughter. A thirty year old is not supposed to get cancer, not supposed to die, not supposed to leave behind a grieving husband, a young son, an army of loving friends. These are truths so fundamental that they go unsaid, and it is by their absence that the truth of these thoughts is certain. There is not supposed to be emptiness where things were always supposed to be full.

But here it is – emptiness, heartache, sadness, confusion, reluctant acceptance.

The intensity of those feelings in this moment, and all the other ones that no language can describe, is a reflection of Brittany’s intensity and passion.  Brittany and I became friends through crossfit, stayed friends for the competition, and became co-conspirators in life when she was diagnosed with cancer last year.  We shared an intimate friendship – her diagnosis came just a couple months after I was diagnosed with multiple sclerosis, and together we faced the doubt, the struggle, the uncertainty that comes when a doctor says, “you have a disease, and there is no cure.”

The array of emotions that erupt in response to hearing such a thing is complex, and it’s lonely, and there is no roadmap anywhere that dictates how to navigate. Brittany had her matrix, I had mine, and together we walked through them. We got bounced around, knocked down, kicked over, and always always always stood back up. Together we learned that beating a disease is an everyday battle – to wake up, to get out of bed, to smile, to laugh, to lean on a friend, to dance (in her case), to talk (in my case), to hope, and to fight in every moment of every day.

In the midst of her battle, Brittany consistently beat people in workouts. Sometimes she would be crushing workouts just a few days after chemo – she really really loved beating people. There is a deep satisfaction in doing that which too many people say can’t be done. And I was so proud when shortly after she was diagnosed she planned to just “talk shit and lift heavy things.” We definitely shared pleasure in doing that.

Over the past 10 months, she and I didn’t have a lot of light conversation. “How are you doing?” was not intended as a greeting – it was an inquisition – another way of asking, how heavy is it today? What’s the burden really like? She and I used that a lot. We talked about the heaviness of things – of back squatting and lesions and chemo and cancer. We embraced doubt, acknowledged it as a foe, and always accepted it as a new challenge. In typical awe inspiring action, Brittany turned her own struggle into something that can help others – she created Everday Warrior to help other people with cancer.

Brittany had a predilection for leg warmers and 80s music, but in many ways she and I were cut from layers of the same cloth – one that is woven together with threads of passion, strength, resolve and resiliency. In one of our more sappy exchanges, Brittany said to me, “…not that you were supposed to be diagnosed with MS for me, but because you were you have been able to understand and offer support no one else really can.” And I think that she was right – that I was diagnosed to support her in a way that nobody else could. Without celebration and in the middle of her own struggle, Brittany gave my diagnosis a purpose – she was just able to do stuff like that. If all else in my own journey falls away, I am at peace knowing that I was able to make Brittany’s load just a bit lighter. She certainly did that for me.

Matt turned to me yesterday and said, “you know she’s always going to be with us,” and I said,”I know.” And if I had been able to find my words, I would have continued, I do not have a world in which Brittany does not exist. Nobody who loves her does.

To honor a fellow CrossFitter and help raise funds for her foundation, we are inviting all Ververs to participate in the Everyday Warrior Battle Series online competition.  The 4 workouts will be incorporated into regular programming so you can perform them during class.  You can find out all of the details and how to register here.

When: November 8th, November 15th, November 21st, and November 28th, though you are welcome to perform the workouts whenever you would like.

Where: HERE!!!!

How: Register here.  There is an Scaled, RX, and Masters division.  Even if you don’t register to compete, still show up and have fun!!

What else:  Brittany loved wearing leg warmers and listening to 80’s music, so if the feeling hits you, dress up in your best 80’s garb when you are doing these workouts!!!  Shout out below if you plan on competing.

battle series flyer 475x610 Friday 141024

Thursday 141023

Muscle snatch 1-1-1-1-1 reps
Power snatch 3-3-3-3-3 reps
Snatch 5-5-5-5-5 reps

Post score to BTW.

IMG 0026 475x712 Thursday 141023

Jonathan in his second snatch pull, looking focused.

Proof That Coffee is Even More Amazing Than You Originally Thought

That morning (and afternoon) cup of coffee could be more beneficial than you think. In addition to tasting delicious, it’s likely that caffeine is also aiding your performance in the gym.

Caffeine has been proven to have a few benefits:

  • Improved endurance
  • Reduction in delayed onset muscle soreness
  • Increased fat burning
  • Increased mental focus

But there is also a downside – if you constantly need of a cup of coffee to get going, or if you need to take some sort of pre-workout powder to “wake up” before you WOD, then it’s probably time to cut back on the stimulants for a week or two!

For a more in-depth explanation, check out this article by William Imbo of Box Life Magazine.

 

Wednesday 141022

“The Ghost”

6 rounds of 1 minute each:
Rowing (calories)
Burpees
Double-unders

Rest 1 minute

Watch the official explanation here.

Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments and BTW.

IMG 0268 475x712 Wednesday 141022

Lookin’ strong Carrie!

Some workouts are downright scary.  Either it’s a movement or a modality you struggle with, or maybe it’s “in your wheelhouse” and you know you should decidedly crush it.  Or maybe you see a workout and think, “Hey, that doesn’t look bad” or “Well, it’s got rest that that will be nice.”  Those are nearly always omens that you are in for a burner of a workout.  

But the awesome thing is that we are surrounded by CrossFitters–who I’ve found over the last 7 years–to be decidedly hardworking and enjoy a challenge.  Truly, why else would we come into Verve daily to push our limits and suffer next to each other if we didn’t love to “do work.”  This fact by the way is definitely one my favorite characteristics of the CrossFit community.  I know you all won’t back down from work.  But somedays are rougher than others, so here’s a few tips from a great article by James Clear regarding how to improve your mindset and not operate from a fear-based decision making point.  Read his whole article here.

It’s Good to Feel Stupid: 5 Thoughts on Overcoming Fear and Self–Doubt

1. Don’t pick goals where the stakes are low.

Failing in a safe zone is just a clever way of holding yourself back.

If you fail inside your comfort zone, it’s not really failure, it’s just maintaining the status quo. If you never feel uncomfortable, then you’re never trying anything new.

In other words, feeling stupid is a good thing.

2. Nobody is rooting for you to fail.

Maybe you’ll succeed. Maybe you’ll fail. For the most part, nobody cares one way or the other.

This is a good thing! The world is big and you are small, and that means you can chase your dreams with little worry for what people think.

3. Just because you don’t like where you have to start from doesn’t mean you shouldn’t get started.

I wish I was a better writer when I started writing. I wish I was a smarter entrepreneur when I started building businesses. I wish I was a better photographer when I picked up a camera. But more than anything, I’m glad I chose to start even though I wasn’t very good in the beginning.

Feelings of fear and uncertainty have a way of making you feel unprepared.

  • “I should learn more before I take this test.”
  • “I should practice more before I compete.”
  • “I should get this degree before I start this business.”

Here’s a tough question that forces you to consider the opposite side: How long will you put off what you’re capable of doing just to maintain what you’re currently doing?

4. Stop making uncertain things, certain.

Who says you’re going to fail? Just because someone else got rejected from that job doesn’t mean you will. Maybe the publisher hated your friend’s book, but that doesn’t mean they’ll hate yours. Maybe you tried to lose weight before, but that doesn’t mean you can’t lose it now.

You’re not destined to “miss that lift.” In fact, maybe you’re destined to succeed.

Stop acting like failure is certain. It’s not.

5. The only real failure is not taking any action in the first place.

We all deal with feelings of fear, uncertainty, and vulnerability. And unfortunately, most of us let those feelings dictate our actions. For this reason, the simple decision to act is often enough to separate you from most people. You don’t need to be great at what you do, you just need to be the one person who actually decides to do it.

You can enjoy a lot of success by doing the things that most people make excuses to avoid.  Put this to use today and push hard on every movement every time every round.

Tuesday 141021

Four rounds for time:
21 Wall-balls, 20# (14#)
18 Pull-ups
15 Kettlebell swings, 70# (53#)
12 Handstand pushups

Post time to BTWB

IMG 0405 475x316 Tuesday 141021

An unfastened belt can’t slow down Jared during pause front squats.

This post is mainly for the newbies at CrossFit Verve, those that have been coming for less than 2 months, but don’t get me wrong the message will resonate with our experienced members as well.  Reading a few different websites over the weekend, I came across an article that discusses the mistakes newer CrossFit participants make.  Read on and see if you are guilty of any of the mistakes, whether a newer member or someone that’s been around for a while.  Check out the full article on The Box Magazine HERE.

Too much too fast.

We talk about it all the time.  Get your mechanics down, perform them consistently, and then jack up the intensity.  Movements we perform in the gym are sometimes difficult to master.  Taking a step back, using less weight, and cutting reps are going to be the ingredients to becoming a better athlete.  The coaches will give you guidance and recommendations on scales that we know are going to allow you to get a great workout and help you in the long run.

Guessing.

As a newer athlete you should never guess what you should do.  Ask as many questions as you want to your trainers, that’s what we are here for.  The trainers have scaled every movement we perform in a number of different ways so we can always come up with something that’s right for each person.  When it comes to choosing weight, the trainers will look at your movement and make sure you are using a weight that allows you perform the movement correctly and safely.  Ask questions, we encourage it!

Not enough rest.

Every person is different with regards to the workload he or she can handle, but every person also needs rest.  If you wake up and don’t feel like you have it, consider taking the day off or just coming in to do some mobility.  Rest is the key to seeing gains.  Let’s be honest, coming to the gym becomes addictive.  The high we get from working out leads to us wanting to come in everyday and chase it again, but working out when you’re sore or tired can sometimes lead to a bad performance in a workout.  CrossFit.com programs on a 3 on 1 off basis, meaning 3 days of work followed by a day of rest.  This is a great schedule to consider when you start out.

There are a few more key points in the article I referenced the above from so be sure to click through and give it a read.  Post in the comments any other advice you might have for newer members as well as the veterans.  

 

Monday 141020

Deadlift 10 – 10 – 10

Then, :03 pause front squats, 6×3 reps

Post loads to comments and BTWB

IMG 0792 475x356 Monday 141020

Verve’s very own group of full time trainers banded together to make up Team AC/EC for The CrossFit Games Team Series. Team AC/EC came in 25th in the Southwest region and 251st worldwide out of 1,080 teams.

 

It has been a little over a week since we announced the change in Verve’s ownership. The announcement and the change have been met with an amazing amount of support and well wishes from our Verve community. It has also been met with a few questions. I’ve been approached several times with the same two questions. They have been asked enough to make me realize there are probably still so many more of you wondering the same things. I would like to address both those questions now and hopefully give many of you clarity where there may currently be some concern.

1) What is happening with Matt, Cherie, Mas, and Joylyn?

Matt, Cherie, Mas, and Joylyn have, over the last 6 years, put their hearts and souls into CrossFit Verve. So first and foremost, they will always be a part of Verve. No one has cut ties and said good-bye. What they have done is made the huge decision to step back and enjoy the fruits of their labor, leaving Verve in the hands of people they believe capable of continuing to make Verve be successful. Matt and Cherie have been full time CrossFit HQ seminar staff members for years and continue to travel on the weekends sharing CrossFit with the world. Mas and Joylyn are still very much a presence at Verve, choosing to enjoy training and simply being athletes. 

2) Is Verve moving and where to?

Verve has recognized for some time that we have outgrown our space. We have an awesome group of athletes and our community continues to grow. Clancy and I have a goal to seek out a new space that will better suit this growing community. This goal has some time to work itself out, this is not something that will happen tomorrow, or next week, or next month. When looking at new spaces please know, our current members play a very large role in where we look. You are important to us, and your needs play a role in our decisions. In a nutshell, we want a bigger space and we want it fairly close to our current one. What, when, where, how are variables that remain unknown to us. What I will say is do not anticipate any changes in the near future and when decisions are made, you will be the second to know. . . something tells me Lucas and Pete will be the firsts. That’s just how we roll. 

I hope I have helped clear a few things up and alleviated any anxieties that this change has brought. We are happy to discuss any other questions, concerns, thoughts that are still looming in the back of your mind. Shoot us an email or catch us in the office. Thank you all again for your continued support as Verve heads off on this new journey.

Sincerely,

Courtney 

Sunday 141019

As many reps as possible in 3 minutes:
10 Burpee box jumps 24″(20″)
20 Pull ups
30 Air squats
40 Toes to bar
50 Wall balls 10ft. (20#/14#)
60 KB swings 24kg(16kg)
70 Double unders
Rest 3 minutes

As many reps as possible in 6 minutes:
10 Burpee box jumps 24″(20″)
20 Pull ups
30 Air squats
40 Toes to bar
50 Wall balls 10 ft. (20#/14#)
60 KB swings 24kg(16kg)
70 Double unders
Rest 3 minutes

For time:
10 Burpee box jumps 24″(20″)
20 Pull ups
30 Air squats
40 Toes to bar
50 Wall balls 10ft. (20#/14#)
60 KB swings 24kg(16kg)
70 Double unders

Post reps for to comments or BTW

hot cauli salad5 475x316 Sunday 141019

Bacon!! YUM!!

 

 

Chicken BACON Cauliflower Salad - This recipe comes to us from the recipe indexes of Ali Nichols.   You can see below that 1c is equal amounts of 1P – 1CHO – 1F, so add extra macro’s as necessary!  Leave suggestions below of the ingredients you added to make this Zone friendly for you.

Ingredients:

  • 2 Head Cauliflower (6CHO)
  • 3 slices Bacon (3P)
  • ¼ cup Dill Mustard
  • 1 egg yolk
  • salt and pepper
  • 1 large grilled chicken breast
  • Hot Sauce
  • 2 tsp. coconut oil (6F)

Directions:

  • Grill 1 large chicken breast
  • Boil a large pot of water to cook the cauliflower.  Chop up cauliflower into bite sized pieces and place in boiling water.  Cook for about 10 minutes until tender.
  • Drain water and place cooked cauliflower in large bowl.
  • Cook up 3 slices of bacon and cut cooked bacon into small pieces and place in bowl with the cauliflower.
  • Once chicken is cooked, shred chicken and place 5 oz of shredded chicken into cauliflower mixture.
  • For the mustard sauce place ¼ cup of dill mustard into small bowl.  Add 1 egg yolk, 2 tsp of melted coconut oil and a little hot sauce for an extra kick.  Mix well and then add mustard sauce into cauliflower mixture.
  • Easy and simple:)

1 cup = 1P, 1CHO, 1F

GOOD LUCK TO ALL OF THE ATHLETES COMPETING TODAY IN THE RED ROCKS THROWDOWN!  Here are their heat times:
Verve Black – 9am – 1pm – 3:12pm
Verve Blue – 9:20am – 1pm – 3:12pm
Verve Red – 9:40am – 1:25pm – 3:24pm

Saturday 141018

Complete as many rounds as possible in five minutes of:
3 Deadlifts, 275#(185#)
7 Push press, 115#(75#)

Post scores to BTW.

IMG 0639 475x712 Saturday 141018

Rachelle, a woman on a mission and ready to work hard.

UPDATES AND IMPORTANT NEWS!

GOOD LUCK TO ALL OUR ATHLETES COMPETING AT THE RED ROCKS THROWDOWN!

Heats start at 9 am on Sunday at Red Rocks Amphitheater – we have 3 teams competing, so come on out and support your fellow athletes!

Free Community Workout Today at 8 AM! Sign up here and bring a friend.

We are hosting a Level 1 Seminar on Saturday October 25th and 26th.

Modified schedule: 7 am WODs both days in the gym. Urban Acrobatics on Saturday (directions below). Park WOD on Sunday at 9 am and 10 am at Commons Park (Google Map)

720 W 84th Ave Thornton, CO 80221
info@urban-acrobatics.com
Tel: 720-295-4396
Cell: 303-944-3267

Class is from 9-11 am on Saturday October 25th.
Class is capped at 25 people and costs $5 per person

New Foundations Starts Monday! Class starts at 7:00 pm and you can register here.

Friday 141017

For max reps:
1 Minute squat clean, 165#(115#)
3 Minutes rest
1 Minute squat clean 185#(125#)
3 Minutes rest
1 Minute squat clean, 205#(135#)
3 Minutes rest
1 Minute squat clean, 165#(115#)
3 Minutes rest
1 Minute squat clean 185#(125#)
3 Minutes rest
1 Minute squat clean, 205#(135#)

Post reps to comments or BTW

 

chan quad 475x356 Friday 141017

Super-friend Quad wrapping!!

Mobility Series:  QUADASAURUS WRECKED!!

In last week’s post, we discussed knee pain and some mobility drills to directly attack the knees.  What we also mentioned is that, many times, knee pain can be an upstream issue.  Today, I will cover some drills that will mobilize the Quads and the IT band, both of which can be tight on their own AND can lead to the downstream knee issues mentioned above.

#1 – MASH IT UP!  The quads and IT bands are very ropey and thick masses of tissue.  Mashing, as in putting lots of pressure on a particular area, is ideal for these areas.  There are several ways that you can mash:

-Foam Roller
-Quad Baller (Green trigger point roller)
-22# to 45# Empty Barbell
-Post-WOD Super friend

The key with mashing is to go slowly over the areas.  Once you find a trigger point (area of tension), stay on that point with just pressure than small movements side to side.  Ideally, you are mashing about 2 minutes per leg.  Avoid intense mashing before your workout and save that magic for when you are done or on a rest day.  Here is a great video explaining why and how to use a Super Friend:

#2 – Wrap it up! – Bring out the good-ole VooDoo floss band and follow the instructions from Coach Starrett.  You can focus your wrapping above the knee only if you would like, or you can hit above and below.  You can also go as high on the thigh as you would like.  Again, go for about 2 min. per leg, exiting quickly if there is numbness and tingling.

#3 – Have a Ball!  The following video shows how to effectively roll-out your quads with a lacrosse ball.  Please visit the website, found here, to see the 3 columns of the quads to focus on!