Friday 160422

21-15-9 Reps for time of:
GHD hip extension
GHD sit-up
*Perform 50′ handstand walk after each round.

Post time to comments or BTWB

Ryan and Paul going head to head with those dreaded OH walking plate lunges during Sprint!

Ryan and Paul going head to head with those dreaded OH walking plate lunges during Sprint!

TEAM UP FOR EMILY!!

Just as we promised on our teaser on social media, here are the details for the fun, in-house competition next weekend.

WHEN:  Saturday, April 30th.  
7:30am -Warm-up (you are on your own to warm your team up!)
8:00am – First workout will begin.  You will be doing one workout per hour for 3 hours.
11:00am – Competition ends and we all go and have a celebratory brunch!
11:30am – 12:30pm – Open Gym – Yep, we are still going to have Open Gym for those of you that want to do your own thing.  Regular classes will not be taking place being as how the competition will be the only event occurring.

WHO:  Teams will consist of 4 people, 2 men and 2 women.  You can invite CrossFitters from outside of the gym, but they need to be CrossFitters to decrease the risk of not-good-craziness.  
**We recognize 3 hours on a Saturday is a big commitment, so if one member needs to go, you can switch them out with a same-gendered replacement.

HOW MUCH:  $10 per person or $40 per team!  We cannot charge your MindBody account, so check and cash only will be accepted.  Checks can be made out to CrossFit Verve (not to Eric Clancy if that is what he tells you)
**YOU CAN START SIGNING YOUR TEAM UP ON MONDAY!  WE WILL HAVE A SIGN-UP SHEET AT THE FRONT DESK.  You can pay at that time or the day of the competition.

WHY:  Verve is always so amazing at supporting its fellow community members, and Emily is representing us at Regionals!  It is not cheap to travel to Regionals!  Aside from registration fees and basic travel expenses there are rooming expenses, additional food, clothing, and supplements.  We want to ease that burden as much as possible.  Plus, if you have never competed before, this is a great way to get your first one under your belt!

EXTRA DETAILS:
**The 3 workouts will be based on previous years’ Regional workouts.  There will be 2 options for the workout you choose, Option A and Option B.  You will choose the option that best suits your team members’ abilities.
**There will be no official judges, but instead head judges walking around eyeing your every move!  
**There will be no official prizes awarded, just AWESOME bragging rights at Verve, which are worth a lot.  We want to emphasize the fun factor for this competition!
**We will be releasing Workout #1 on Monday, #2 on Tuesday, #3 on Wednesday so you can strategize with your team.

VERVE UPDATES:
– Denver Flea AND the Train to Plane party will be taking place on Saturday, so anticipate a little parking mayhem and plan accordingly.
– Yoga is on Sunday at 11am!!
-If you have enjoyed Sprint and would like to add it to your membership or want to switch your membership, please e-mail Danni –  info@crossfitverve.com and you will be charged on your next billing cycle!

Thursday 160421

Thruster
2-2-2-2-2-2-2

Post loads to comments and BTWB

Ladies from Everyday Warrior presenting Sarah with a check at Verve.

Ladies from Everyday Warrior presenting Sarah with a check at Verve.

 

What is Everyday Warrior?

Everyday Warrior is a non-profit organization founded with the primary mission to inspire, empower, and financially support individuals in the CrossFit community who have been diagnosed with cancer and are currently undergoing treatment.

Through multiple online competitions Everyday Warrior has raised over $139,000. That money is then given to their featured warriors, or CrossFitters currently fighting cancer. The money is theirs to do with as they wish, pay medical bills, take a vacation, buy groceries. It is used to take a small amount of stress off the people fighting the biggest and hardest battle of all. . . they are fighting for their lives. 

Verve’s own Sarah DeVito was recently one of Everyday Warrior’s featured warriors. Several ladies from the organization came to Verve to present Sarah with a check for $15,000. What that money will do for Sarah and her family goes beyond words. Beyond providing monetary support, the gesture itself is an even bigger reminder of all the people that are in Sarah’s court, all the people that stand behind her, and hold her up. That money represents the thousand’s of people that do not know Sarah but are there to make sure she does not fight alone. 

We at Verve feel strongly in supporting Everyday Warrior. We want to show our support for Sarah and we want to show support for anyone else that finds themselves facing the same battle. We ask that Verve members rally to support this amazing organization as well. You can get involved by signing up for the Everyday Warrior Team Battle Series this June. 

The Team Battle Series is a winner-take-all, four-week, online workout and fundraising competition for teams of two — two men or two women. Teams will complete in one workout per week beginning Monday, May 30th. Money raised through the Team Battle Series goes directly to individuals in the CrossFit community currently undergoing treatment for cancer. Verve will be hosting these workouts on the Saturday after they have been released, it will be the workout of the day (WOD). Workout on Saturdays usually? Well now you can bring a friend, get registered online, and compete towards fun prizes. For all teams that get registered Verve will also post an in-house leaderboard and will be giving prizes to top teams in each division, RX, scaled, and masters.

Got a friend that does not go to Verve but you want to compete along side? Get registered with them. Anyone registered for the team series will be welcomed to Verve on Saturdays during the Battle Series at no charge. 

For more information and to get registered, click here. Let’s pay it forward. And get fit at the same time. :) 

Wednesday 160420

As many rounds as possible in 15 minutes of:
5 Deadlift, 275#(185#)
5 Bar facing burpees
Calorie row, 15(12)

Post Results to BTWB.

IMG_7026

I guess Brent doesn’t want his picture taken?

Often we hear that people try to do their best job at attacking their mobility weaknesses. We hear about the time spent with foam rollers, with lacrosse balls and with bands stretching and mashing every muscle in the body. Often after these statements we hear that whatever is tried only affects them temporarily and shortly after the mobility gained is lost. Why?

Well here, after all the time spent with mobility and soft tissue devices are you practicing the new ranges of motion you have gained or are you going back to dumping your shoulders forward, rounding your upper back and sitting the rest of the day? Well here is the answer. Just because you spent half your day humping soft tissue tools, doesn’t mean change will happen. The best way to create changes in our movement and mobility are forcing ourselves to be in a better anatomical position throughout the day. Here are two quick tips that have helped me move a little better in the past year:

  1. Get a standing desk. I have been using a standing desk for the past two years. Standing desks help prevent rounded shoulders and upper backs, while also keep the hip open. Sitting all day shortens our beloved hip flexors, which pull us into lordosis (anterior pelvic tilt), which can cause many problems down the rode. You can go to Rogue Supply Co. and pick up a sweet standing desk for a good price!
  1. Hang your shoulders on the shelf. One of my favorite Physical Therapists from Milford, CT gave me this advice right before I left for my drive out to Colorado. We were talking about this topic one day when he told me about a technique he uses called “Hanging your shoulders on the shelf.” What this means is take a big breath in, lift your shoulders and let them sit back by pressing both your scapula’s down and back. This will help put your shoulders in a better position throughout the day. Check out the video below for some help with this.

Hope this helps!

 

Tuesday 160419

Take 20 minutes to work up to a 2RM weighted pull-up

Then, every minute on the minute X 10 minutes:
2 Pull-ups at 65% of 2RM

Post to BTWB


Tonights Sprint class will be held at 6:15 PM only.  We are still offering Gymnastics class at 5:15 PM and will until demand fades off.  

Based on the attendance yesterday, a lot of you are taking advantage of trying Sprint while it’s in it’s free trial phrase. At the beginning of May, if you choose to add Sprint to your membership be sure and email info so we can set your account to active for the Sprint classes.  Remember to tell your friends as well.  If you have any questions email Anna directly.

Hopefully the Sprint class will provide an outlet for those people that have been hesitant to start CrossFit for any number of reasons.  Strength training has so many benefits and we feel the Sprint class will be a great way for people to be introduced to the benefits. 

Here are just a few of the benefits to strength training and hopefully these reasons will help convince people that staying on the treadmill or elliptical machine isn’t the only option.  

1. Rev up your metabolism.
After a few dates with some dumbbells, both guys and gals will notice an increase in resting metabolic rate. And with the right diet, routine lifting may help you lose weight more effectively than cardio alone.

2. Build muscle.
Whether the goal is strength gains or weight loss, there’s a lifting regimen that will deliver optimal results. And, as you get older, strength training can help combat the natural decline in muscle and bone density (HIIT training may be especially effective at fighting osteoporosis).

3. Prevent injury.
Lifting weights is key to staying injury free. In addition to muscles being stronger, studies show that resistance training can lead to stronger ligaments and tendons (those are the tough connective tissues that hold bone to bone or muscle to bone, respectively), meaning you’re less prone to tears or other injuries in everyday activities.

4. Increase flexibility.
Over time, resistance training may help improve flexibility. In one study of sedentary women, moderate strength training did just that—no down dog required.

5. Get stronger bones.
If chugging glasses of milk just isn’t your thing (hello, Paleo fans!), weight training may be just the fix you need. Lifting will help bones toughen up, which can lower the risk for fractures.

For the full article the above was referenced from, please click HERE.

Monday 160418

3 Rounds for time:
30 Wallballs, 20#(14#)
30 Kettle bell swing, 24kg(16kg)
60 Double unders

Post to BTWB

Denver Flea is going down next weekend in RiNo.

Denver Flea is going down next weekend in RiNo.

Next weekend the Denver Flea is taking place all around the EXDO block to coincide with the opening weekend of the Commuter Rail Line to DIA. Between the RiNo party at the station itself and the Flea they are expecting about 20,000 people around the block on those two days and Larimer Street will be closed both days to cars (gym members will have access and the triangle lot will be available via Downing only).

We are still running business as usual next weekend but we do want you to be aware that you’ll have to take a different route to get to Verve as Larimer St will be filled with vendors.  

Next weekend we also begin our new Saturday hours.  Our first class will be at 8 am and Open Gym will end at 12:30. The Denver Flea begins at 10 am Saturday and Sunday and they are planning on having over 200 local vendors lined up around the block.  The Flea closes at 6 pm both days.  This may be a little inconvenient with your commute so please plan accordingly.  The entire RiNo area is going to be crazy so parking will be limited on surrounding streets so add a few extra minutes to your drive especially if you are planning on coming to the 10 am class or Open Gym.

Hopefully the weather is nothing like it was this past weekend so we can enjoy some good sunshine and walk around and see all the vendors and support some local businesses.  We will have some wrist bands for free entry into the Flea and they will be on a first come first serve basis.  Entry into the Flea is $5 per day.  There will be food trucks all around as well as beer vendors so come workout and then plan on staying in the area in seeing what the Flea is all about.

If you know someone that is setting up in the vendor area be sure and post to comments. 

Verve will have a special flyer made for the event that offers people that visit the Flea a discount on getting started so if you have any friends that are planning on attending make sure they stop and grab a flyer.

Sunday 160417

21-18-15-12-9-6-3 Reps for time of:
Box jump, 24″(20″)
Ab-mat sit-up
*Perform 1 legless rope climb after each round

Post time to comments or BTWB

Not much can compare to Pippa's meatloaf from last week, but this is a close second!

Not much can compare to Pippa’s meatloaf from last week, but this is a close second!

Well, last week I saved some time and ordered Chef Pippa Taylors weekly meal of Turkey Meatloaf and Roasted Carrots!  It was amazing and I could eat it every meal.  Being as how that is not possible, I attempted to surf the interwebs to find a close second.  The recipe below is what I found, you can see the full post here.  If you want to get in on future orders of Chef Pippa Taylor’s meals, go to this link and you won’t regret it.

Ingredients:

  • 1/4 cup plus 2 tbsp ketchup (I use organic)
  • 2 tsp worcestershire sauce
  • 1/2 small onion, minced
  • 1 tsp olive oil
  • 1.3 lb 99% lean ground turkey
  • 1/2 cup seasoned breadcrumbs (I use 4c Whole Wheat)
  • 1 egg
  • 1 tsp marjoram
  • salt to taste

Directions:

-Preheat the oven to 350°. In a small bowl combine 2 tbsp ketchup with worcestershire sauce.
-Saute olive oil and onion on low until translucent, remove from heat.
-In a medium bowl mix turkey, onion, breadcrumbs, egg, 1/4 cup ketchup, salt and marjoram. Place mixture into a loaf pan or shape into a loaf and place on a baking pan. Spoon sauce on top.
-Bake uncovered for 55-60 minutes, remove from oven and let it sit for 5 minutes before slicing.

VERVE UPDATES:

  • SPRINT STARTS MONDAY!!  5:45 am / 5:15pm / 6:15pm.  Come and try it out!
  • FREE INTRO CLASS for both regular classes and Sprint Tuesday, April 19th @ 7pm!!  Let your friends know.
  • We will have further info in a future post, but you may have noticed that we have a SQUARE SYSTEM in the merchandise room.  You will now need either cash or a credit card to make purchases for any goods, you no longer need to sign out items.  Ask a Danni or a trainer for a HOW-TO on how to use it:)

Saturday 160416

Working in teams of two, as many rounds as possible in 16 minutes of:
60 Meter shuttle sprint
10 Power snatch. 95#(65#)

*One partner completes a whole round, then 2nd partner completes a whole round. Continue alternating rounds.

Post rounds and reps to comments and BTWB

Matt, Mick, and Andy showing off a Verve's greatest hits of t-shirts.

Matt, Mick, and Andy showing off a Verve’s greatest hits of t-shirts.

 

Holy list of future events Batman!!

Seriously people, lots of stuff going on in the next few months, you might want to write this down.

  • This weekend, April 16th & 17th, Verve is hosting a Level 1 seminar. We will be closed both days with the exception of a 7am WOD both mornings. Please sign up on MBO.
  • Verve Sprint starts Monday April 18th for a two week free trail run for all current Verve members. Class times are listed in MBO, please sign up for class. If you have any questions or concerns, please email AnnaM@crossfitverve.com.
  • Verve will be holding a Free Intro Class for anyone interested in checking out CrossFit on Tuesday night, April 19th @ 7pm. 
  • EXDO Event Center is hosting Denver Flea Saturday and Sunday April 23rd & 24th. Larimer street will be blocked off, you will be able to access Verve’s over flow parking lot on Walnut or the parking lot in front of Verve via Downing street. In general the area will be very busy and parking will be limited, try to plan accordingly. Interesting in checking out the event?? Click here for more info.
  • Saturday April 30th Verve is hosting an in-house team competition based on Regional team workouts. This event will be $20 per person to help raise money to send Verve’s own Emily Yates to the South Regionals in Dallas, TX.
  • Saturday May 7th Verve is hosting Mom and Me Self Defense. For more information and to get registered, click here.
  • May 13th-15th is the South Regionals. Verve will be streaming the events so we can all cheer on Emily.
  • Saturdays June 4th/ 11th/ 18th/ 25th Verve’s workout will be the Everyday Warrior Battle Series. Get signed up for this partner online competition by clicking here.

 

Friday 160415

Take 20 minutes to establish a max weight for the following complex:
2 Shoulder press + 3 push press

Then,
Every minute on the minute x 7 rounds:
:15 Handstand hold
5 Clapping push-ups

Post load to comments or BTWB

Meghan making sure no shenanigans happen whilst benching!

Meghan making sure no shenanigans happen whilst benching!

MINDFULNESS and getting results! – Anna Mattson

Recently, I had a member come to me saying he didn’t feel a particular muscle group after doing a movement that should definitely recruit that muscle group.  I dug into the trenches and tried to figure out if it was strength, mobility, whatever!  After doing some research, one topic that seemed to keep coming up was mindfulness.  Mindfulness is simply the mind-body connection between what you are doing and what you want from the movement.  Perhaps he wasn’t feeling/recruiting the desired muscles because his brain wasn’t focused on it.  The article below, I believe, hit many things that we can work on while we are working out and working towards the goals we want.

4 WAYS MINDFULNESS WILL BOOST YOUR RESULTS AT THE GYM – Karina Inkster (see full article here)

If you’re not getting the results you want (or if you want to amplify the results you’re already getting), mindfulness is key. Mindfulness is one of the most effective – but also one of the most overlooked – strategies for increasing your results at the gym. When it comes to weight training, the mind-body connection we foster in yoga can be your springboard to faster and more pronounced results.

As you know, mindfulness is being consciously aware of what’s happening and what you’re doing at a certain moment. You’re not thinking about the past or the future, but instead focusing on the present.

Concentrate on how your muscles feel while you’re doing your warm-up. Then, with each strength training set, focus on the specific muscle being worked. Let’s say you’re starting with a shoulder press; focus on your exhalation as you push the weight overhead. Focus on how your contracted shoulder muscles feel at the top of the rep (are they burning yet?), and how it feels to return your arms to the starting position. Feel the difference between relaxed and contracted muscles. Try not to worry about which exercise you’ll do next, or which smoothie you’ll make when you get home. As you progress through your workout, pay attention to how the weights feel in your hands. Notice how your heart rate increases with a hard set of squats, and how the muscle tension in your back decreases after cable pull-downs. Also keep tabs on how your body feels as a whole. When do you start to feel tired? Or do you feel energized instead?

Here are four ways your mindfulness practice translates into better results:

1. Correct form:
When you actively concentrate on what you’re doing, you’re more likely to use correct form for each exercise. Just like in yoga
 (and CrossFit), correct form is crucial to getting the results you want. The other bonus? You’re less likely to injure yourself when you’re using correct form.

2. Increased muscle contraction: (this is the money maker right here)
When you focus on your muscle working, you actually increase the degree to which it contracts, and a larger part of your brain responsible for that muscle is activated. What’s in it for you? Better results! Numerous clinical studies have found that intentionally focusing attention on the muscles we’re working leads to increased muscle contraction, and thus better results compared to workouts riddled with distractions.

3. The importance of breathing:
Just like in yoga class, breathing is an important part of weight training. You want to exhale when your muscle contracts the hardest (e.g. the “up” motion in a biceps curl) and inhale when your muscle lengthens back to the start position (e.g. the “down” part of a biceps curl). This breathing pattern prevents you from holding your breath, which leads to a spike in blood pressure if you’re lifting weights. It also prevents excess muscle tension in areas like your neck and upper back, which are often culprits when it comes to tension headaches. Paying attention to your breath takes mindfulness.

4. It’s all about attitude:
Paying attention to your mind and body while weight training can revitalize your strength routine and improve your attitude toward your workouts. The more you enjoy your workouts, the easier it is to stick to them! Mindfulness can help you to view weight training as an enjoyable, empowering activity, rather than something to merely “get over with” so you can move on to the rest of your day.

Next time you’re at the gym,  focus on precisely what your mind and body are experiencing. Concentrate on the present, and watch your results skyrocket!

VERVE UPDATES:

  • Abbreviated class schedule this weekend.  We will have classes @ 7am both Saturday and Sunday.

Thursday 160414

2 Rounds for time:
25 Toes to bar
15 Front squat, 155#(105#)

Post times to comments and BTWB

Emily is heading to the South Regionals!!

Emily is heading to the South Regionals!!

 

Verve’s own Emily Yates is in need of some major high fives and chest bumps.

After competing in the 5 weeks of the 2016 CrossFit Games Open, Emily finished in 17th place in the Southwest Region. This placing has earned Emily a spot at the South Regionals in Dallas, TX this May.

For those of you that may be new to the CrossFit Games, allow me to go into further detail. During the Open, the world in divided into 17 regions, CrossFit Verve is in the Southwest region. During the Open Emily was competing against approximately 7,100 other women for a spot in the top 20 to earn an invitation to Regionals. Yeah. You read that right. Emily came in 17th out of 7,100 women. 

During Regionals the 17 regions are combined together to make 8 super regions. The South Regional will take place the weekend of May 13th-15th in Dallas, TX. There Emily will compete against the top women from the Southwest region, Latin American, and the South Central region for a top 5 finish earning her an invitation to the CrossFit Games in Carson, CA in July. 

Emily was a regional competitor in 2014 but just missed the cut off in 2015. We are so very proud of her hard work and dedication that has helped her get back to regionals this year. To help support her on her trip Verve will be doing 2 things: 1) we will be making Verve regional shirts available through pre-order only, with proceeds going to Emily, 2) Saturday April 30th Verve will be hosting a fun in-house team competition all day at the cost of approximately $20 per person, again with all money going to Emily. This team competition will involve the pre released regional team workouts, giving Verve members an opportunity to see what it’s like to do that level of workout (we will of course have a scaled version of workouts). It is meant to be a fun filled atmosphere with tons of enthusiasm and encouragement, so stay tuned for more details. 

In the mean time, the next time you see Emily. . . high fives and chest bumps. She has 100% earned them.

Congratulations Emily!!!!

Wednesday 160413

For time:
Row 100 calories
*Every minute on the minute, perform 5 burpees

Post Results to BTWB.

The Swiss Bar, also known as the Multi Grip Bar.

The Swiss Bar, also known as the Multi Grip Bar.

Alright, after a week hiatus from “What are those?!”, we are back with Week 4. This edition will be with a focus on the Swiss Bar, which is also commonly known as the Multi Grip Bar. If you haven’t seen or used the Swiss Bar, you truly are missing a great training tool.

The Swiss Bar is great for all lifters who are looking to increase explosive strength. The neutral grip on this bar allow the athlete to both lower and lift the bar at a higher velocity do to the fact that the neutral grip ensures that the athlete doesn’t have to take as much time setting the shoulders in the correct position on the eccentric portion of the lift.

The other amazing benefit is that it takes a ton of stress off the shoulders during upper body pressing and can actually be another great tool to start adding back in after a shoulder injury. For this, I would recommend starting with your hands on the most narrow set of parallel handles to best mimic a close grip bench press. 

Due to the nature of the build, three sets of parallel handles, it’s an ideal tool for dynamic training. Having the option to switch your grip width, add chains and/or bands will allow you to customize the bar to your specific needs or rotate through your Max Effort and Dynamic Effort waves. The Swiss Bar is one of the quickest ways to bust plateaus with improved muscle recruitment.