Monday 170619

Every minute on the minute x 20 rounds:
1 Clean and jerk

*Start at 50% of 1RM, add 5# every round

Post heaviest load to comments and BTWB

Calling all ladies!!!

Calling all ladies!!!

Hey ladies!!

Femme Royale is coming back to Verve. We will be hosting this one day, all women, partner competition on Saturday August 19th. 

“Femme Royale is an expression, way of life for the women of our generation. Striving to live a stronger more passionate life. Not accepting defeat. Owning who they are and what they want to become. Powerful women who want to change the world.”

The ladies behind the Femme Royale movement want to encourage you to grab a gal pal and put yourselves to the test. There are 3 divisions in this competition:

For Fun- Athletes that are new to the competition scene or beginners. Allows for banded or jumping pull-ups, great for those women who still struggle with unassisted pull-ups, modifications will be allowed. Move efficiently with 35-75#.

50/50- Not quite RX, but does not need to scale any of the movements. Can perform pull ups, toes to bar, handstand push ups. Move efficiently 75-95#.

RX- Advanced athlete, skilled in the following: pull-ups, ring dips, handstand pushups, muscle ups. Move efficiently with 105# plus. 

This means that there is literally something for everyone, no matter which stage you are currently at in your fitness journey. Bonus, the workouts have already been released. You can look through them to help determine which division to sign up for and start your team practice today!

For additional information and to get registered, click here.

HEY YOU GUYS!!!

We did not forget about you. We will be asking for volunteers for the event, and we would love your help. But that’s not all, on Sunday August 20th (the next day) we will be hosting a Verve Bro-Down. The Bro Royale, if you will. We will have a men’s only, one day, partner competition. And we will ask the ladies to return some volunteer/ judging favors back at you. Stay tuned to this Thursday’s post with all the information for your event. It’s going to be a fun weekend of fitness.

 

 

Sunday 170618

21-18-15-12-9-6-3 reps for time:
KB swimg, 24kg(16kg)
Thruster, 65#(45#)
Pull-up

Post times to comments and BTWB

Happy Father’s Day to all the dads of Verve!!

Dan and Cora

Dan and Cora

Andy with Ella and Ben

Andy with Ella and Ben

Jorge and AJ

Jorge and AJ

Todd with Cash, Pryor, and Luke

Todd with Cash, Pryor, and Luke

Brandon with Brody and Everly

Brandon with Brody and Everly

Alex with Hannah and Noah

Alex with Hannah and Noah

Eric and Leo

Eric and Leo

David with Ty and Jordan

David with Ty and Jordan

Kaplan with Meyer, Sebastian, and Scarlett

Kaplan with Meyer, Sebastian, and Scarlett

Phil and Lachlan

Phil and Lachlan

Jay with Michelle, James, and Mark

Jay with Michelle, James, and Mark

Matt with Aspen and David

Matt with Aspen and David

Ryan with Jonah and Luke

Ryan with Jonah and Luke

Peter with Elliott and Benji

Peter with Elliott and Benji

Eric with Apollo and Bela

Eric with Apollo and Bela

Mike with Gia and Brody

Mike with Gia and Brody

Verve’s wishes you all a wonderful day celebrating being some pretty awesome dads. 

Saturday 170617

Working in teams of 2, alternating minutes for 4 rounds:
1 Minute max box jump overs, 24″(20″)
1 Minute max box jump overs, 24″(20″)
1 Minute max burpees to a target
1 Minute max burpees to a target
1 Minute max toes to bar
1 Minute max toes to bar

*Score is total reps for team.

Post to BTWB

Salad for breakfast? You betcha

Salad for breakfast? You betcha

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Salad for breakfast? Yes!! This Breakfast BLT Salad can be eaten anytime of the day really, but eggs and bacon served over this simple massaged kale salad with avocado and tomatoes is a delicious, savory, healthy breakfast idea.  For more easy and nutritious ideas, check out Skinnytaste.com

INGREDIENTS:

3 cups shredded Lacinto kale (no stems)
1 teaspoon red wine vinegar
2 teaspoons extra virgin olive oil
kosher salt
black pepper, to taste
2 large eggs
4 strips cooked center cut bacon, chopped
2 ounces sliced avocado
10 grape tomatoes, halved
DIRECTIONS:

In a bowl combine the kale, olive oil, vinegar and 1/4 teaspoon salt. Massage with your hands for about 3 minutes, until the kale softens.
Cook eggs to desired likeness, I prefer them soft boiled. How to Make Perfect Eggs in the Instant Pot.
Divide the kale between two bowls, top with bacon, tomatoes, avocado and egg.
Finish with pinch of salt and pepper.
NUTRITION INFORMATION

Yield: 2 servings, Serving Size: 1 salad

Amount Per Serving:
Calories: 292
Total Fat: 18g
Saturated Fat: 4.5g
Cholesterol: 191mg
Sodium: 335.5mg
Carbohydrates: 18g
Fiber: 7g
Sugar: 3g
Protein: 17.5g

 

Friday 170616

In 4 minutes:
15 Wallball shots, 20#(14#)
30 Medicine ball cleans, 20#(14#)
In remaining time, as many calories on the rower as possible
Rest 3 minutes
x 4 rounds

Post results to comments or BTWB

WANNA GET STRONGER SHOULDERS?

Building stronger shoulders can be done in many ways, not just a ton of shoulder presses.  In the video above by Dan Pope, you get some creative ways to help build that strength.  These exercises are great to do either before or after a workout.

Thursday 170615

For time:
5 Rope Climbs
400m Run
4 Rope Climbs
400m Run
3 Rope Climbs
400m Run
2 Rope Climbs
400m run
1 Rope Climb
400m Run

Post times to comments and BTWB

CrossFit, it's a journey. Where did you start? Where are you now?

CrossFit, it’s a journey. Where did you start? Where are you now?

 

A logbook, one of the most essential pieces of equipment every CrossFitter should have. Period. By Courtney “log your s#@t” Shepherd 😉

This post is a bit of a #TBT, but it continues to be relevant no matter the day of the week or how long ago it was previously posted. This post was originally inspired by an Instagram post by Verve’s own Ali Nichols:

“Since November of 2009, I have logged every burpee, pull-up, deadlift, box jump, power clean, squat, push-up, snatch, sit-up, and KB swing I have ever done. Not to mention the numerous meters accumulated on the rower and the miles I have ran in the rain, snow and sunshine (literally). Sounds silly, but it allows me to stay in perspective. To see my fitness change over time. Sometimes long domains of time, but nonetheless just as special.

Taking time to go back through my log books reminds me that I am stronger than yesterday. And to me that’s all that really matters.

– Ali Nichols

We got an interesting suggestion in our new suggestion box. It was a request for more benchmark workouts. . . and to Verve’s credit, I think we have delivered. What is the point of a benchmark workout? To mark our current physical status and use it as a comparison point at different times along our CrossFit journey. This using of previously done workouts to compare ourselves, highlight our progress, and truly objectively see how CrossFit has made us stronger really only works if we write down/ record what we are doing. The last time I posted this blog we had just done two benchmark workouts in one day, “Isabel” and “Grace” (sound familiar??). Benchmark workouts exist to be just that, a benchmark of your fitness. After those workouts Ali posted the following picture with the above statement.

Where do you track your progress? Nowhere? Let's change that.

Ali’s logbook collection.

 

It was one of the coolest things I had seen/ read in a long time. Ali can look back through her years of CrossFit, through her entire journey, and see the improvement in her fitness level. Ali doesn’t have to guess, wonder, or think about whether or not CrossFit has benefitted her life, she can see it in all it’s written glory. I’ve had many of you come into Verve and ask me about what weight you should use for a workout, when I ask “well what weight did you use last time?” often the response is, “I don’t know.”

Who does that situation sound familiar to? Are you walking in and out of Verve, never writing your 1 rep maxes down, never making note of your “Grace” or “Isabel” time?How do you know when you get a PR (personal record)? How do you know if you are getting strong enough to go up in weight or getting strong enough to go down in bands? You don’t. Not logging our information does not make us bad people, it does however have a huge potential to blunt our progression. How? Let’s take the workout “Grace” for example, it’s 30 clean & jerk for time with the prescribed weights of 135#(95#). Let’s say you did “Grace” with 85# in a time of 2:30, but you don’t log any of that information. Several months go by and “Grace” makes her way back into the programming. You can’t remember what weight you did, so you throw 75# on the bar and you do the WOD in 1:59. No doubt that is an awesome time, but do you really know if you are stronger and more fit, or did you just move faster because the weight was lighter? Again, in the grand scheme of life, this is not the worst problem to have, it’s really a matter of what your goals are when you walk through the doors of Verve. I would say about 90% of those goals can’t really be measured if we don’t keep track of what we do when we are inside the walls of Verve. 

Let’s talk injuries, pregnancies, and changes in work routines. All of these can have an impact on our progress. Raise your hand if you are guilty of stopping logging your workouts because you are waiting to “get back to where I was before I count anything”. Question: how will you know if you get back to where you were if you aren’t paying attention to where you are going? How will you know if you are getting your strength back, if your rehab is working, if your getting your cardio/ respiratory endurance back, if you aren’t keeping track of any of it? Again, you don’t. No matter the reason, it’s okay to have to start back at the beginning, the best part of doing so is seeing where it can take you. After shoulder surgery, I put my old logbook on a shelf and started a new one. I PR’ed everyday, it was awesome. Everyday I was excited to come into the gym and see what I would be capable of that day. I didn’t open my old logbook for over a year, and when I did I was surprised to see some of my post-surgery PRs had surpassed my pre-surgery PRs. I could look back over the year and see how I went from shoulder pressing PVC with limited range of motion, to squat snatching my body weight. 

So again I ask, where do you log your workouts? You don’t?? Let’s change that. CrossFit is a journey. . . a long one. How will you ever know the progress made along the way if you never remember where you started? Are you too tech savvy to write anything down, that’s what Beyond The Whiteboard is for. You can log all your info into the inter webs, to be stored forever. So go to Staples and buy a spiral notebook, or come to Verve and buy a fancy CrossFit logbook, or sign up for BTWB, and start logging your business NOW. 

You asked for them. We are giving them to you. The benchmarks won’t stop anytime soon and before you know it, some of them will be on repeat. Let’s see what our consistent, hard work is doing for us. 

 

Wednesday 170614

Back squat
1-1-1-1-1 (Across)

Then, 5 Minutes of prowler pushes in teams

Post results to comments or BTWB

VERVE ATHLETE SPOTLIGHT – MEGHAN BARKMAN – LAW

Meghan has had such an exciting year, all whilst finding time for fitness, family, and friends.  Meghan, you are an inspiration and the way you balance your life is pretty awesome!  We look forward to seeing what this next year holds for you.

Tuesday 170613

“Elizabeth”
21-15-9 Reps for time:
Power clean, 135#(95#)
Ring dip

Post time to BTWB

Ryan working on his posting skills, while Nate does some quad mashing

Ryan working on his posting skills, while Nate does some quad mashing

 

 

 

 

 

 

 

 

 

 

 

We received word from the print shop that our T shirts are done and will be ready for us to pick up later in the week. If you pre-ordered your shirts, we will have them ready for you to pick up by the end of this week.  As in the past, we will have them behind the front desk with a sheet with all the orders.  Please see a Verve trainer so that we can make sure you are getting the correct shirts and keep track of what is being taken.  

Today is another benchmark workout.  Hopefully by now you’ve gotten the message and are starting to record your workout scores in some manner.  Over the past month or so we’ve programmed quite a few benchmark and Hero workouts that we will definitely program in the future so that you can compare your times, weights, and scores to see how your fitness is progressing.  Yesterday was a 1 rep deadlift.  Seeing a PR next to the names is great, not only because it’s the heaviest weight you’ve done, but also because you know what you did in the past and can proudly display the fact that you are getting stronger.

Later this week we will be back squatting singles to continue with the back squat program we have been doing for the past few weeks.  While this may not be working up to a 1 rep max, it will still be a chance for us to see how comfortable we are with doing multiple singles at a really high percentage.  Those of us that have been consistent with coming on the squatting days, should start to see that weights that seemed out of our comfort zone when we first started, are now well within our capabilities.  In order to reach our goals of being able to lift more, move quicker through workouts, and become more fluid with high skill movements, require consistency in our training.

Finally, thank you to everyone that came out to the Triple Threat competition this past weekend to cheer on all the Verve athletes that participated.  It’s really amazing to hear all the Verve members cheering during the competition and I personally know that I move with a little more pep knowing that our amazing community is there yelling and cheering the entire time.

 

 

Monday 170612

Take 20 minutes to establish a heavy single deadlift

Then, on the minute x 10 rounds:
20 Double unders
2 Deadlifts @ 85% of today’s heaviest

Post loads to comments and BTWB

The ladies of Verve swept the podium at this year's Triple threat!!

The ladies of Verve swept the podium at this year’s Triple threat!!

 

And the Gentlemen grabbed themselves a first place finish as well!!

And the Gentlemen grabbed themselves a first place finish as well!!

Congratulations to all Verve members that participated in the Cherry Creek Triple threat this Saturday. The women took 1st, 2nd, and 3rd place, while the men grabbed a 1st place finish. Several other teams took top spots in individual workouts. There were some solid ab photos, trophy shorts displayed, and mile times crushed. Way to kick butt!!

July 4th is steadily approaching, this year it is on a Tuesday. As this day approaches please check MBO for an abbreviated schedule for the day. While you are there be sure to sign up for one of the classes and enjoy a hefty hero WOD.

Verve will be hosting the CrossFit Kids Trainer Course Saturday and Sunday July 15th-16th.

The purpose of this course is to learn specific methods for teaching CrossFit to children and adolescents. Participants learn techniques to overcome the unique challenges of teaching kids CrossFit methodology, as well as how a CrossFit Kids program can help build one’s affiliate. Attendees will also see how CrossFit Kids is changing the lives of children and teens around the world for the better. Other topics covered include neurological development as it relates to exercise, weightlifting, health and safety, programming, teaching styles, class structure, and kids games. Throughout the course, participants learn how to pair fitness with fun – which is essential in promoting a lifetime of fitness. Affiliate owners, teachers, coaches, parents, home-schooling families and others benefit from learning this unique, kid-friendly approach to teaching CrossFit.

Prerequisites for this course include:

  • A criminal background check must be conducted prior to registration. More instructions can be found on the specific event registration page.
  • Recommended: Level 1 Certificate Course attendance.

Interested?? You can get additional information and get registered by clicking here.

For our Verve members, this means we will have an abbreviated schedule that will include an early morning class on Saturday and Sunday. Verve will be closed the rest of those days. Don’t worry, we will be sure to remind you when it closer.

Did you like watching the CrossFit Games Regionals? The CrossFit Games will be taking place August 1st-6th. For the first time ever they will be taking place in Madison, WI. New venue, new challenges. Get excited to watch a bunch of really fit people fight to be crown the fittest on Earth. We will stream the Games at Verve and possibly schedule some viewing parties at a nearby patio. . . with booze. Stay tuned for updates. 

Saturday August 19th Femme Royale is returning to Verve. This is an all ladies partner competition. There are 3 divisions to sign up for: For Fun, 50/50, and RX. This means there is something for everyone. The workouts have already been announced, so grab your gal pal, get registered, and start practicing. Gentlemen. . . we could use some solid judges and volunteers for the event. We will get a volunteer sheet set up soon, but start marking your calendars too please. Ladies, click here for more info and to register.

 

 

Sunday 170611

For time:
120 Double unders
40 Calorie row
40 Hip extension
40 GHD sit-up
40 Calorie row
120 Double unders

Post times to comments and BTWB

#SexyFaceSunday brought to you by Adam, who wants us to know what he thinks about tomorrow being Monday.

#SexyFaceSunday brought to you by Adam, who wants us to know what he thinks about tomorrow being Monday.

 

Saturday 170610

“TK”
As many rounds as possible in 20 minutes of:
8 Strict pull-ups
8 Box jump, 30″(24″)
12 KB swing, 32kg(24kg)

Post to BTWB

ALL THE MEAT!!

COFFEE CRUSTED PORK TENDERLOIN – see full recipe and blog here

Macros for whole recipe: Protein 190g/Fat 45g/Carbs 8g/ Fiber 0g/ Calories 1236

Ingredients:

1 tablespoon very finely ground coffee (or espresso powder)

2 teaspoons packed light brown sugar

1 teaspoon paprika

1 teaspoon chili powder

1 teaspoon cumin

1 teaspoon salt

1 teaspoon ground black pepper

1 tablespoon extra-virgin olive oil

2 pounds pork tenderloin, fat trimmed off

Directions

1. Combine the coffee, brown sugar, spices and salt in a small bowl. Add the olive oil and mix until combined. Rub the pork coat completely with the spices. Let it marinade for at least 30 minutes in the fridge.

 2. Heat oven to 400 F (204 C). Line a rimmed baking sheet with foil and spray with non stick cooking spray.  Place the tenderloin on the prepared baking sheet, then roast for 25- 30 minutes, or until they reach 145 F (62 C) at the center. Remove from the oven and let the pork rest for 5 minutes.