Saturday 170318

Front squat 3-3-3 reps
Thruster 3-3-3 reps
Push jerk 3-3-3 reps

Post loads to comments and BTWB

Gut friendly chicken nuggets?? NAILED IT!

Gut friendly chicken nuggets?? NAILED IT!

Happy Saturday, Athletes! 

Please remember to submit your scores for 17.4   If you need to re-do the workout, or would like to do it for the first time, please remember to sign up on MBO.

Ever have a craving for some simple, tasty, nuggets that won’t destroy your gut? Russ Crandall has created a paleo-friendly recipe that is the bees knees! To visit his website, please check it out HERE where every Tuesday he posts a new recipe.

Gluten Free, Paleo Chicken Nuggets

  • Servings: 4
  • Time: 30 minutes (plus 1-6 hours to marinate)
  • Difficulty: Easy

2 lbs boneless, skinless chicken breasts, cut into bite-sized pieces
1/2 cup dill pickle juice
1/4 cup arrowroot starch or tapioca starch
2 tsp paprika
1 tsp black pepper
1 tsp salt
2 eggs, beaten
1/4 cup lard or refined coconut oil, more if needed

1. Combine the chicken pieces and pickle juice in a resealable plastic bag; marinate for at least 1 hour but up to six hours. When the chicken has finished marinating, strain it through a colander to drain out the extra pickle juice. Move the chicken around to make sure it drains properly. As the chicken drains, prepare your breading by combining the starch, paprika, black pepper, and salt. Beat the eggs in a wide bowl and set aside.

2. Preheat your oven to 250F. On your stove, warm the lard or coconut oil in a cast iron skillet over medium heat for 3 minutes. In a mixing bowl, toss the chicken pieces with the starch mixture until evenly coated. With your fingers, dip a starchy chicken piece in the egg, shake off the excess egg (eggcess!), then carefully add it to the oil. Repeat until you have filled your skillet; be careful not to overcrowd the chicken pieces. Fry the chicken until cooked through, flipping every 2 minutes, about 6-8 minutes per batch.

3. As you finish each batch, place the cooked pieces on a plate lined with paper towels; put them in the oven to stay warm. You should be able to cook the chicken pieces in about 3 or 4 batches, depending upon the size of your skillet. The oil should reach halfway up the chicken pieces while cooking, add more oil if needed. Be sure to watch the heat, as the skillet will get warmer over time; adjust heat as needed. You’re looking for an oil temperature around 350F. Use a splatter screen to prevent splattering.

4. Serve warm with ketchup, barbecue sauce, or honey mustard.

ENJOY!

 

Friday 170317

WORKOUT 17.4 Rx’d (Ages 16-54)
Complete as many rounds and reps as possible in 13 minutes of:
55 Deadlifts
55 Wall-ball shots
55 Calorie row
55 Handstand push-ups

Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target

Post reps and rounds to comments, BTWB, and Games site

NOTES

Prior to starting this workout, each athlete will need to mark a box on the ground and a foot line on the wall for the handstand push-ups (details in Movement Standards section). They will also need to mark the required height on the wall or wall-ball target. This workout begins with the barbell on the floor and the athlete standing tall. At the call of “3, 2, 1 … go,” the athlete will perform 55 deadlifts, then move to the designated target to complete 55 wall-ball shots, then to the rower to pull 55 calories, then to the wall for handstand push-ups. If 55 handstand push-ups are completed, the athlete will move back to the barbell to begin another round.

The athlete’s score will be the total number of repetitions completed within the 13-minute time cap.

TIEBREAK

The scoring for this workout includes a tiebreak. Upon completion of 55 reps of each exercise, time should be marked. When you submit your final result, your score will be the number of reps completed. There will be another field in which you will enter the elapsed time at which you completed your last full set on any of the exercises. In the case where two athletes have the same score (total number of reps), the athlete with the lower tiebreak time will be ranked higher.

Note: All tiebreak times must be reported in elapsed time, not in time remaining. If you are using a countdown timer, you must convert to elapsed time before reporting your score. For this reason, it is recommended you set your clock to count up.

EQUIPMENT

  • Barbell
  • Standard bumper plates (18-inch diameter) to load to the appropriate weight for your division
  • Collars
  • A medicine ball of the appropriate weight for your division
  • A wall mark or target set at specified height for wall-ball shots
  • A wall mark and floor marks for the handstand push-ups
  • Rower that counts calories, similar in type and calibration to a Concept2 rower 

VIDEO SUBMISSION STANDARDS

Prior to starting, lm the plates and barbell to be used so the loads can be seen clearly. Also lm the measuring of the height, width and depth of the handstand push-up markers, the height of the wall-ball target and the weight of the ball so all loads and measurements can be seen clearly. All video submissions should be uncut and unedited in order to accurately display the perfor- mance. A clock or timer with the running workout time clearly visible should be in the frame throughout the entire workout. Shoot the video from an angle so all exercises can be clearly seen meeting the movement standards. Videos shot with a sheye lens or similar lens may be rejected due to the visual distortion these lenses cause.

VARIATIONS

Rx’d: (Ages 16-54)
Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target

Teenagers 14-15:
Boys deadlift 135 lb. and throw 14-lb. ball to 9-ft. target
Girls deadlift 95 lb. and throw 10-lb. ball to 9-ft. target

Masters 55+:
Men deadlift 185 lb., throw 20-lb. ball to 9-ft. target and push press 95 lb.
Women deadlift 125 lb., throw 10-lb. ball to 9-ft. target and push press 65 lb.

Scaled: (Ages 16-54)
Men deadlift 135 lb., throw 20-lb. ball to 9-ft. target and perform hand-release push-ups
Women deadlift 95 lb., throw 10-lb. ball to 9-ft. target and perform hand-release push-ups

Scaled Teenagers 14-15:
Boys deadlift 95 lb., throw 14-lb. ball to 9-ft. target and perform hand-release push-ups
Girls deadlift 65 lb., throw 10-lb. ball to 9-ft. target and perform hand-release push-ups

Scaled Masters 55+:
Men deadlift 135 lb., throw 14-lb. ball to 9-ft. target and push press 65 lb.
Women deadlift 95 lb., throw 10-lb. ball to 9-ft. target and push press 45 lb.

Thursday 170316

5 Rounds for time of:
10 DB clean & jerks, 40#(25#)
3 Muscle-ups

Post results to comments of BTWB

HANDS!! Keeping your DNA to yourself

The CrossFit Open has been a little tough on our digits and even some of us have lost some skin.  If your hands are still open wounds or on the verge, that above is a video of how you can make your own athletic tape grips to protect your hands.

VERVE UPDATES:

  • This Friday, come and celebrate St. Patty’s day by dressing in your best green outfit.  If you come out to Friday Night Lights, Progenex will be here with free schwag and there will be plenty of beer to be had!
  • Free Mobility Seminar April 1st from 12:30 – 1:30pm!!

 

Wednesday 170315

As Many rounds as possible in 12 minutes of:
10 Handstand push-ups
10 Toes to bar
10 Russian kettlebell swing, 32kg(24kg)

Post results to comments or BTWB

Cheresa and her beautiful family!

Cheresa and her beautiful family!

VERVE MEMBER SPOTLIGHT – Cheresa Canning

#1 – What is your hometown?  Sidney, Montana
#2 – What got you into CrossFit / Verve?  I was working at Denver Health in the ER and a lot of my coworkers belonged to a Crossfit gym southeast of Denver.  It was too far for me to go so I started following the main site instead.  A couple of months later, I heard about a couple, Matt and Cherie Chan, that were going to start a gym in NW Denver.  My husband, Mike, and I had our first workout with them at Commons Park in October of 2008 and haven’t turned back.
 
#3 – What is your favorite workout? Probably the Filthy Fifty.  I’m still a cardio junkie at heart.
 
#4 – What is your least favorite workout? Anything that involves heavy squatting or handstand pushups.
 
#5 – What was the first CD you ever owned?  Blues Traveler- Four
 
#6 – Favorite cheat meal? Oh geez, I have so many!  Cheese, crackers and wine.
#7 – Most frequently used emoji?

Tuesday 170114

Back squat
3-3-3-3-3

Post to BTWB

Joe keeping a close on Ryan during Week 2 of the Open. Hopefully that's the last time we see dumbbells.

Joe keeping a close on Ryan during Week 2 of the Open. Hopefully that’s the last time we see dumbbells.

We talk about recovery often, but how many of us actually make a conscious decision to recover or have the time to recover?  Now that the Open is in full swing it prevents many of us from our normal routine.  I for one am doing the Open workouts on Sunday which is normally my rest day.  We all have extremely busy lives and just making it in for an hour a few times a week is sometimes difficult let alone allocating more time to recovering properly.  We work out so hard most days and wake up sore the next.  On days we wake up sore we are faced with two options; work out or take a rest day. There is a third option, consider an active recovery day.  Active rest can be something as simple as playing basketball or tennis, taking a 1/2 hour to mobilize, or jumping on a rower or bike for 30 minutes of low intensity training.  

We tend to base our workout success on how sore we are, but what good is being so sore that it prevents us from working out for a few days?  Our bodies improve and adapt on the days we recover, so scheduling recovery time is vital to optimizing our performances.  The simple equation is work + rest = success.

The quicker you recover the sooner you can get back to high intensity workouts which leads to better gains and faster improvements.  In other words recovery is the key element to reaching or not reaching your goals.

Recovery is also important from a mental standpoint.  Even the most well conditioned athletes will burn out if they push the limits with their workouts and don’t make a conscious effort to rest and recover. Scheduling active rest days during the week allows you to really push yourself during your workouts knowing you’ll be giving your body and mind time to recover.  Make a conscious effort to take recovery days and during those recovery days find different way to actively recover.  I mean we work our tails off inside of the gym so we can enjoy ourselves outside of the gym, right?

So how do we put this in play?  Plan ahead.  You know what a typical week looks like for you and when you’ll be training.  You’ll also have an idea as to when you’ll need a recovery day so plan accordingly.  Ask your trainers for different active recovery drills or invite a member to go play hoops or tennis.  Now that the weather is starting to be nice all the time, it’s very easy to get outside, soak up some Vitamin D, and recover while away from the gym.  

Monday 170313

3 Rounds for time:
3 Legless rope climbs
6 Push jerks 185#(125#)
12 Deadlifts 185#(125#)
24 GHD sit ups
48 Wallballs 20#(14#)

Post time to BTWB

Cheresa, you are one strong mama! Way to fight for that weight!

Cheresa, you are one strong mama!

Happy Monday, Athletes!

Please remember to submit your 17.3 scores today. For those needing to do the workout for the first time, or would like to re-do the workout, please sign up on MBO for the scheduled time of 2-3:30pm during the Last Chance Qualifier. If possible, please bring a judge (if not, we have you covered 😉 )

Upcoming Events:

April 1st (Saturday) 12:30pm-1:30pm- Free MyoFascial Release Workshop. Christy Trombley of Be Still Physical Therapy will be at Verve to show us MyoFascial release techniques with hands on experience. This seminar is free to the public however, SPACE IS LIMITED. Please sign up, and reserve your spot on MBO. 

July 8th & 9th (Saturday and Sunday)- CrossFit Kids Course! For details and registration, please visit the CrossFit Training page

August 19th (Saturday)- Femme Royale will be making another stop at CrossFit Verve! 

3 Divisions // 2 Girls Per Team //  1 Purpose

“The Femme Royale competitions are perfect for women of all ages and fitness abilities through the use of three categories of competition: the RX Division, the 50/50 Division and the Fun (Scaled) Division.”

Ladies, it’s time to grab your bestie, and enjoy a competition made for you! Please keep posted to the WOD blog for future details, or visit www.femmeroyale.com 

Following the Femme Royale Competition, we will be hosting a…. BRO DOWN! Dudes, we haven’t forgotten about you 😉 Details and date TBD

June 10th-11th (Saturday & Sunday)- The Cherry Creek Triple Threat is back! Lots of Ververs will be attending CrossFit Cherry Creek for their annual competition. This is always a fun comp. to throw down with friends. Please visit the Triple Threat website for details here

Have a great week!

Sunday 170312

For time:
Run 400 Meters
30 Bodyweight bench press
Run 800 Meters
20 Bodyweight bench press
Run 1200 Meters
10 Bodyweight bench press

 

Post times to comments and BTWB

Katie looking strong in those squat snatches.

Katie looking strong in those squat snatches.

 

**Don’t forget Daylight Savings Time today. Gotta set those clocks ahead by 1 hour.**

Saturday 170311

For time:
Row 1500 Meters
15 Wallballs 20#(14#)
30 Double unders
Row 1000 Meters
20 Wall Balls 20#(14#)
40 Double unders
Row 500 Meters
30 Wallballs 20#(14#)
60 Double unders
Row 250 Meters

Post time to BTWB

It's about that time for some corned beef and cabbage!

It’s about that time for some corned beef and cabbage!

ATHLETES!!

Please remember this weekend is Daylight Savings. Move those clocks forward, and enjoy that extra hour of daylight!

With St. Patrick’s Day approaching, this will give you plenty of time to prepare your friends for a delicious feast, and celebrate your victories from 17.4!  For the full recipe, please visit Katie’s website, Wellness MamaHERE.

Prep time: 
Cook time: 
Total time: 
 
Author: Wellness Mama
Serves: 4
Ingredients
  • Corned Beef and Cabbage Ingredients:
  • 3-4 lb corned beef brisket
  • 3-4 cloves of garlic
  • pepper to taste
  • 1 large head of cabbage
  • 2 onions
  • 2 garlic cloves
  • 1 carrot
  • butter
  • spices to taste
 
Instructions
  1. Put corned beef in crock pot for 8 hours on low heat with garlic, pepper and enough water to just cover meat.
  2. About half an hour before beef is done, slice carrots, onion, garlic and cabbage.
  3. Saute onions, garlic and carrots in butter in large skillet until somewhat soft
  4. Add cabbage and spices and cook until soft. Add a little corned beef water from the crockpot if it starts to get dry.
  5. Serve the corned beef over the cabbage.

Sláinte

Friday 170310

WORKOUT 17.3 Rx’d (Ages 16-54) Prior to 8:00, complete:

3 Rounds of:
6 Chest-to-bar pull-ups
6 Squat snatches (95 / 65 lb.)

Then, 3 rounds of:
7 Chest-to-bar pull-ups
5 Squat snatches (135 / 95 lb.)

*Prior to 12:00, complete 3 rounds of:
8 Chest-to-bar pull-ups

4 Squat snatches (185 / 135 lb.)

*Prior to 16:00, complete 3 rounds of:
9 Chest-to-bar pull-ups

3 Squat snatches (225 / 155 lb.)

*Prior to 20:00, complete 3 rounds of:
10 Chest-to-bar pull-ups

2 Squat snatches (245 / 175 lb.)

Prior to 24:00, complete 3 rounds of:
11 Chest-to-bar pull-ups

1 Squat snatch (265 / 185 lb.)

*If all reps are completed, time cap extends by 4 minutes.

Post times to comments, BTWB, and CrossFit Games Site

NOTES

This workout begins with the athlete standing under the pull-up bar. At the call of “3, 2, 1 … go,” the athlete will have 8 minutes to perform 3 rounds of 6 chest-to-bar pull-ups and 6 squat snatches, AND 3 rounds of 7 chest-to-bar pull-ups and 5 squat snatches. If all 72 repetitions are not completed within 8 minutes, the athlete’s workout is over, and they will stop and record their score.

If all 72 repetitions are completed within the 8-minute window, the athlete will earn an additional 4 minutes to continue with the couplet. If all 108 reps (36 from rounds 1-3, 36 from rounds 4-6 and 36 from rounds 7-9) are completed by the 12-minute mark, the time will once again be extended by 4 minutes. Throughout the workout, after every 3 complete rounds, the reps of the pull-up will increase, the reps of the snatch will decrease, and the barbell will get heavier. Once a 3-round section is completed, the athlete may immediately begin their next section. They do not need to wait for the 4-minute window to expire before moving on to the next section. This pattern will continue for up to 24 minutes, as long as 3 rounds of the couplet are completed before each cuto .

This workout is over when the athlete completes all the required work prior to 24 minutes or fails to complete all the repetitions within the cutoff time for a section. The athlete’s score is their time if they complete the workout or the number of repetitions completed up to their cutoff time.

In this workout, another person may assist the athlete in changing the plates on the barbell during the workout, or multiple barbells may be used.

TIEBREAK

If all 216 reps are completed prior to the 24-minute time cap, your score will be your total time and there will be no tiebreaker. However, if you are not able to complete the entire workout in the allotted time, a tiebreaker will be factored into your final score. During the workout, be sure to note your time at the end of each 3-round section. When you submit your score, there will be a space for your final rep count and an additional field for you to enter the elapsed time at which you completed your last full 3-round section. In the case where two athletes have the same score (total number of reps), the athlete with the lower tiebreak time will be ranked higher.

Note: All tiebreak times must be reported in elapsed time, not in time remaining. If you are using a countdown timer, you must convert to elapsed time before reporting your score. For this reason, it is recommended you set your clock to count up.

EQUIPMENT

  • Pull-up bar
  • Barbell
  • Collars
  • Standard bumper plates (18 inches in diameter) to load to the appropriate weight for your division

Rx’d: (Ages 16-54)
Men use 95-135-185-225-245-265 lb.
Women use 65-95-135-155-175-185 lb.

Teenagers 14-15:
Chin-over-bar pull-ups
Squat snatches
Boys use 75-105-135-155-185-205 lb.
Girls use 45-75-95-115-135-155 lb.

Masters 55+:
Chin-over-bar pull-ups
Squat snatches or power snatches with overhead squats permitted
Men use 75-105-135-155-185-205 lb.
Women use 45-75-95-115-135-155 lb.

Scaled: (Ages 16-54)
Jumping chin-over-bar pull-ups
Squat snatches or power snatches with overhead squats permitted
Men use 45-75-95-115-135-155 lb.
Women use 35-55-65-75-95-105 lb.

Scaled Teenagers 14-15:
Jumping chin-over-bar pull-ups
Squat snatches or power snatches with overhead squats permitted
Boys use 45-75-95-115-135-155 lb.
Girls use 35-55-65-75-95-105 lb.

Scaled Masters 55+:
Jumping chin-over-bar pull-ups
Squat snatches or power snatches with overhead squats permitted
Men use 45-75-95-115-135-155 lb.
Women use 35-55-65-75-95-105 lb.

Thursday 170309

3 rounds for time of:
Run 800 meters
Rest 2 minutes

Skill work after running:
Butterfly pull ups
and
Handstand push ups

Post results to comments or BTWB

Not sure if Jess is smiling or sneering at her judge?

Not sure if Jess is smiling or sneering at her judge?

Your Mental Game going into the CF Open workouts

For the past 2 weeks, we have discussed warming-up and cooling down for CrossFit Open workouts.  This week, we will discuss your mental game.  Below are excerpts from an article from the CrossFit Games sit about 5 ways to quickly improve your mental game before a workout: (you can see the article in its entirety here)

Start conditioning your mind. Train it, and continue to condition your mental game. Trying to quickly answer “how do I improve my mental game” is like trying to quickly explain “how do I get better at CrossFit?” But, here are five solid tips. 
 
1. Realize every single competitor wishes he or she were more prepared, had just a bit more time to train weaknesses, or could be a little stronger. You are a work in progress and are simply seeing what you are capable of at this moment. You have trained hard and you are as prepared as you need to be to compete your best.
 
2. Create a ‘go to’ mantra. This is your thing, true to you, that will get you going when you’re flat out exhausted between reps or stuck at a movement. Keep it short and sweet.
 
3. Get in your zone; focus on your space and your bar. When it is go time, bring your focus to your movement, your steady breathing and your positive thoughts and mantras. Keep your stare intent and focused in your zone.
 
4. Negativity kills. Listen to what you are saying about the workouts, your coaches, competitors, and how HQ runs the event. Negative talk gets you nowhere and has a detrimental “carryover effect” to your actual performance. Try doing a max L- Sit telling yourself that you suck, you are weak, and you can’t do it anymore because it’s too hard (repeat that over and over in your head). Try again saying “strong as hell, nothing can stop me, this is easy.” You choose your words, vocally and internally. Choose positive ones.
 
5. Break your reps and sets down. Before an event, think and visualize through the entire workout and each movement completely. During the workout, take it set by set, tell yourself, “just three more” or “one minute of work.” Break down long AMRAPS and lots of reps into shorter (or smaller) portions. You can always get yourself to do two of anything. Don’t think about all aspects of the workout you still have to complete. 
 
In this competition, you are going to be forced outside of your comfort zone. Throughout the Open, you will have to make thousands of choices that will determine exactly how well you perform.  Your outcome will be defined by your good or bad mental choices, not by how quickly you can move weight. As an athlete, you must recognize that you have the ability to control and choose your confidence level, your reactions to setbacks, what you say to yourself and others, your courage and ability to persevere through tough spots, your body language, and what you focus on. The athletes who are able to make the best choices about these mental components are the ones who will have the best results.