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.  

Monday 141117

Back squat
5-5-5-5-5

Then, 3×10 2″ deficit deadlift @ 50% 1RM deadlift

Post score to BTW.

IMG 0526 475x395 Monday 141117

Mike going #HAM on some shoulder to overhead.

3 Coffee Recipes That Will Kick You In The Face And Help You Crush Your Workout

Check out the original article here.

Modified Bulletproof Coffee

The paleo movement has ignited momentum in the world of coffee with the birth of Bulletproof coffee. The original way of making Bulletproof coffee falls into more of a primal category, since it includes dairy. I prefer a modified version, using ghee instead of butter. Here’s how I make it:

Ingredients

  • 1 Tablespoon of MCT oil
  • 1 Tablespoon of ghee
  • 18oz of fresh brewed coffee
  • 1/4 teaspoon cinnamon
  • Dash of turmeric

Method

Blend it all together and enjoy!

*** Traditional bulletproof coffee would not use the cinnamon and turmeric.

Homemade Cold Brew

Cold brew is another craze in the coffee world, especially here in Los Angeles. I love an afternoon cold brew like nothing else. At my favorite local spot I mentioned how much I enjoy a good cold brew and also that I write for Breaking Muscle, and the gentleman behind the counter was happy to tell me how to make my own. Delighted, I ran home and immediately got started. Here’s how to do it:

Ingredients

  • 16oz of cold filtered water
  • 3/4 cup freshly ground coffee

Method

  1. Combine both ingredients in a Mason jar and stir.
  2. Cover and let sit for 16 hours.
  3. Strain through a coffee filter into a new container and refrigerate until chilled. 
  4. Enjoy a delicious homemade, simple cold brew!

“Hello” Cup of Coffee

Since the beginning of my health-conscious life, I crave a little kick now and again with my food and drinks. That desire, coupled with a strong love of chocolate, inspired this cup of deliciousness. Basically my two cravings got married and they now exist in a cup of coffee that excites from the first sip to the last. I call it my “Hello” cup of coffee.

Ingredients

  • 8 ounces of freshly brewed coffee
  • Dash of cinnamon, turmeric & cayenne pepper
  • ¼ teaspoon of cacao powder

Method

Mix all ingredients together and stir with a spoon. Take your first sip and say hello!

Sunday 141116

For time:
9-7-5
Front Squat 155#(105#)
Strict Handstand push ups

Post time to comments or BTW

stew Sunday 141116

Stew, Stew, and more Stew!

Since we have barely broken into the double digits in temperature, here is another delicious crock pot soup recipe from Ali Nichols.

Spicy Italian Chicken Stew

Ingredients:

 

  • 2 bell peppers (2CHO)
  • 3/4 cup chopped onion (1CHO)
  • 1 medium cauliflower (3CHO)
  • 2 Tblsp tomato paste (1CHO)
  • 5 Italian chicken sausages (Mild or Spicy) -10P
  • Garlic powder
  • Dried Basil
  • Bay leaf
  • 1 sweet potato (3CHO)
  • Salt and pepper
  • 2 cups chicken broth
  • 2 cups water

 

 

Directions:

  • Chop up sweet potato, onion, cauliflower, and bell pepper and place in crockpot.
  • Add 2 cups chicken broth and 2 cups of water to crockpot. Place 5 chicken sausages on top.
  • Add 2 Tblsp. Tomato paste and 2 tsp dried basil, 2 tsp garlic powder (I may have done more garlic…I am not sure cause I don’t measure) and salt and pepper to taste to crockpot and stir.  Additionally, I added 3 small Bay leaves to the stew.  Don’t forget to remove when soup is done.
  • Cook on high for 6 hours.
  • Once cooked remove chicken sausages and cut up into bite sized pieces. Place back in crockpot mixture.
  • Enjoy!

Makes approximately 10 cups.  1 cup = 1P, 1CHO, 0F

**to add some fat, you could garnish with diced avocado, pumpkin seeds, or any other delicious fat of your choosing!!**

If you have any great Zone or Zone/Paleo recipes, especially width the holidays coming up, that you would like to share on the blog, email them to annam@crossfitverve.com.

Saturday 141115

“RJ”

Five rounds for time of:
Run 800 meters
15 ft Rope Climb, 5 ascents
50 Push-ups

Compare to http://www.crossfitverve.com/?s=140310

Post time to BTW.

IMG 0487 475x371 Saturday 141115

That is one MEAN Air Guitar.

Do you have friends or family who are interested in trying CrossFit?

Bring them to our Free Community Workout on TODAY at 8:00 am – register online here.

The class will run for 45 minutes and includes a dynamic warm up, skill work and instruction, plus a great workout.

Our next Foundations program starts this Monday at 7 pm!

This is a great opportunity to get started on your health and fitness goals before the holidays start! Stop in the gym anytime or give us a call at 720-238-7783 to get signed up!

The MBS Turkey Challenge is coming up next weekend.

Mark your calendar to come out and support your fellow athletes – Nov 22nd and 23rd at MBS CrossFit.

CURRENT ATHLETES: Be sure to check our schedule during the week of Thanksgiving, lots of changes due to 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!