"Nancy"

5 rounds for time of:
400 meter run
15 Overhead Squats 95#(65#)

Post time to BTWB

Ross and Patrick getting their pump on…

Before I get into my post about delicious Paleo Snacks for the summer, I wanted to take a moment to just say how damn fit everyone at Verve is.  It's amazing to see some of the transformations that have been made and you guys are all kicking ass.  Keep up the great work.

Now to the snacks.  I personally am not super strict with my diet as many of you know, but I realize that most of you are and have more will power than I do.  I do however read blogs and sites that cover healthy eating, even though I don't follow what they say, the information is definitely worth passing on.  Problem for me is there is always a good amount of either prep work or cooking work involved and neither of these are things I'm that good at.

This list is surprisingly easy to prepare and cook.  Ever tried bacon and guacamole sandwiches?  Even I can make these.  Simply smother some guacamole between two pieces of bacon and boom….a health delicious snack.

Some of personal favorites from the list are:

• Prosciutto wrapped asparagus…yep you guess it…wrap grilled asparagus with prosciutto and devour.  
• Bacon roasted brussels sprouts…bacon makes everything good.
• Bacon wrapped dates…see above comment.

​​The entire list has something for everyone and a lot of them are very friendly to the lazy or cooking illiterate.  Check out the list HERE and let us know what other tasty treats you have recipes for.  

As many reps as possible in 15 minutes of:

7 Power cleans, 155# (105#)
7 Knees to elbow
7 Handstand push-ups
30 Double-unders

Post rounds & reps to comments and BTWB

Bill warming up his DB power cleans

Injuries: Roadblock or Detour?

 Let us image ourselves at a point in our athletic career when we are constantly reaching and achieving our goals, if not completely blowing them out of the water. We are finally making those neurological connections and the transition in the muscle up has now been knocked off our “things to dominate” list. Now we start to make even loftier goals, when unexpectedly we have found ourselves side lined with an injury. My question to you now, in the peak of your performance, is this injury going to be a Hoover Dam sized road block or just an extra mile out of the way detour to those lofty goals, cause remember, you still have goals. Injuries can without doubt be devastating, not just physically but mentally as well. For any one who is active, whether for personal health, profession, or sport, you now have to worry about dealing with a body that isn’t working the way you want it to.

  In an article called “How to Overcome an Injury” by Carrie Cheadle, M.A. (click here to read full article), it states that there are two main “mental skills” that need to be embraced in order to deal with over coming your injury. “One of the most difficult and yet most important mental skills to focus on when you are injured is focusing on what you CAN do versus focusing on what you CAN’T do. When you are injured you can become consumed with all of the things you can no longer do. When you are injured, you are still an athlete. It feels like you aren’t because a piece of your identity has been taken away. You are no longer able to do what you are passionate about. Once you are injured, your “sport” is now your rehab and recovery and you need to shift your focus to that performance. You can become an elite athlete when it comes to recovering from your injury.” I once had an athlete tell me they were not going to log any of their times/ weights until they were back to where they were before they were injured, WHAT?!?! I ask you this, how will you know the progress you’ve made when you don’t even know where you started? Your performance during your recovery is just as important as your performance before your injury.

 “The second most difficult yet most important mental skill when it comes to overcoming an injury is managing your stress. Long-term psychological stress suppresses your immune system, it slows down your bodies ability to heal wounds. Stress hits us hardest when we feel like we have no control over a situation, like when we sustain an injury. Focusing on what you CAN do helps you feel more in control and feeling in control can lower your psychological stress. Decide to be the best you can be at your recovery. Stick to your rehab, rest when you need to, stay positive, keep moving forward, and most important – reach out for support when you need it.”

 When you find yourself injured acknowledge it, denial is not just a river in Egypt. Seek medical evaluation and find out your limitations/ restrictions. Bring that information to your friendly neighborhood Verve trainer and start working on a rehab plan, and then let’s rock that plan like we did our muscle up transitions!! Injuries do not need to be a roadblock that stops us dead in our tracks of athletic progress, they can be merely a detour. The end goal is the same, we just need to take a different, and little longer, path to get there. 

Quick reminder:

For time:
21 Deadlifts, 225# (155#)
50 Squats
21 Push press, 135# (95#)
15 Deadlifts, 225# (155#)
50 Squats
15 Push press, 135# (95#)
9 Deadlifts, 225# (155#)
50 Squats
9 Push press, 135# (95#)

Post times to comments and BTWB.

Mary Catherine, getting her pull-up on.

Hello CrossFit Verve!

Been wondering what that empty refrigerator in the front of the gym was for? Well, we are very happy to say that the fridge is no longer empty! We filled the refrigerator with meals this afternoon (Tuesday). 

Our company is called Noble Savage, and we are preparing Paleo quality meals in 40/30/30 proportions (Carbs, Protein, Fat- by Calorie contribution). 40/30/30 is the intent of the Zone diet. Every meal we serve is in this exact macronutrient proportion.

Most meals will come in two sizes- single serve meals and family size. Single serve is based off of 4 zone blocks, and family size is based off 10. Four-block meals will cost between $9 and $12.

The vending refrigerator uses RF ID cards that you can pick up at the refrigerator. You can set up an account right at the machine using a smart phone, or you can take a card with you and set it up later. What is a vending refrigerator you ask? It is a regular commercial refrigerator that we have added some vending technology to. Here is how it works.

Step 1: Pick up a Noble Savage RFID card (we have some at the refrigerator).

Step 2: Go to our website, www.noblesavagefoods.com, and click on “activate card.”

Step 3: Set up your account according to the instructions (don’t worry, you only do this once).

Step 4: Load your account with whatever amount of money you wish. If you end up with an odd amount remaining on your card, you can still make a purchase, and our system will just charge your card for the difference between your balance and what the meal cost.

Step 5: Once you have set up your account and loaded your card, all you do is wave your card in front of the refrigerator. Since it works via RFID, you don’t even need to take it out of your purse or wallet.

Step 6: The refrigerator recognizes your card and opens the fridge. Feel free to look at all of the delicious items wehave painstakingly prepared for you. Yes, just you. Well, to be fair, Luke said we had to let him have some too. If you pick up an item and put it back, nothing happens. No hotel minibar mishaps here.

Step 7: When you close the door, the fridge uses scales underneath all of the items to figure out if you removed something (could be one item, two of the same, or several different items in different quantities), then displays what you just bought on the screen and relocks the fridge.

Step 8: Scurry home or on to the office, heat up your meal according to the instructions on the package, and enjoy!

Please protect your RFID card! People can use it to open the fridge and make charges to your account if you leave it laying about. Not that anyone would do that (Clancy), but please do be careful with it.

We have posted a video of Jake doing a demonstration of the fridge on youtube, please check it out here:http://youtu.be/57OFDgeN1H0

We want you all to know that we really want your feedback! We are honored to be placing our first refrigerator at Verve. We sincerely appreciate both your patience, and any suggestions you may have for improving the experience. Please send all of your comments to info@noblesavagefoods.com.

Complete as many rounds as possible in 15 minutes of:
15 ft Rope Climb, 1 ascent
10 Ring dips
20 Wall balls 20#(14#)

Post rounds to BTWB.

Bro tank, red band, and Luke…a winning combination.

Did you know that June 5th was World Environment Day and food waste was the central theme?  In developed countries 1.3 billion tons of perfectly edible food is wasted each year.  Just one quarter of that wasted food could feed the hungry the world over.  The USA is a big contributor as you probably figured, wasting, according to some sources, as much as 40% of our food annually.  Food waste also contributes heavily to landfils.  You want a dollar amount?  How about $165 billion lost annually.  

A few small changes can make a big difference.  Click HERE for the full article and list.  Here’s the ones I found most helpful and easiest to follow.  

Shop Smart.  Have a list and a plan for what you’re buying.  Plan out meals in advance so when you go to the store you buy only what you know you’re going to need for the meals you are going to make.

Buy Exactly What You Need.  Similar to the shop smart, but if your recipe calls for two carrots, don’t buy a whole bag.  

Monitor What you Throw Away.  For one week write down everything you throw away.  This data will lead to better buying decisions.

Designate One Meal a Week as a Use It Up Meal.  Check what you have in the fridge and cabinets and make a meal out of it.  Whether it’s leftovers or if you overbought for another recipe, put it together for a meal.

Lots of additional tips can be found at the link above.  Do you have any good tips?  Respond to the comments section and share your ideas.