Sunday 170409

10 Rounds for time of:
12 Burpees
12 Pull ups

Post times to comments and BTWB

Lexi thinking about going into Monday like. . .

Lexi thinking about going into Monday like. . .

 

 

Saturday 170408

In teams of 2 complete the following for reps of:

With a 6 minute clock:
Row 60 calories (switch every 15 calories)
With the remaining time as many reps as possible of:
Clean and jerks 135#(95#)

Rest 3 minutes

With a 6 minute clock:
Row 60 calories (switch every 15 calories)
With the remaining time as many reps as possible of:
Power snatch 115#(75#)

Rest 3 minutes

With a 6 minute clock:
Row 60 calories (switch every 15 calories)
With the remaining time as many reps as possible of:
Thrusters 95#(65#)

Post reps to BTWB

An eggcellent choice for Easter weekend... Get it? EGG-CELLENT?!

An eggcellent choice for Easter weekend… Get it? EGG-CELLENT?!

With Easter coming up next weekend, here is an easy and delicious deviled egg recipe that is sure to be a crowd pleaser. Unless you’re allergic to avocados… Or eggs… Or you don’t want your house to smell like an egg fart…

In that case, you’ll have to wait until next weekend for another tasty recipe more appropriate! 

GUACAMOLE STUFFED EGGS

Recipe courtesy Paleo Leap

Ingredients

  • 6 large eggs;
  • 1 ripe avocado;
  • 1 tbsp. fresh lime juice;
  • 1 tbsp. homemade mayonnaise; (optional)
  • ¼ tsp. onion powder;
  • 1 tsp. garlic powder;
  • Flat leaf parsley; (for garnishing)
  • Sea salt and freshly ground black pepper to taste

Preparation

  1. Place all the eggs in a saucepan filled with cold water and bring to a boil. Turn off the heat as soon as the water boils and let the eggs gently cook, covered, for 10 to 12 minutes.
  2. Immerse the eggs in cold water to stop the cooking.
  3. Peel the eggs when they are cool enough to handle.
  4. Cut the peeled eggs in half lengthwise. Remove the egg yolks and place 4 of them in a bowl, discarding the remaining two (or simply eat them as an extra snack).
  5. Add the ripe avocado, lime juice, onion powder, garlic powder, mayonnaise (if using), and season with salt and pepper to taste.
  6. Mash everything together until smooth.
  7. Fill each egg white with the avocado and egg yolk mixture, and top with some flat leaf parsley (you can also sprinkle on some paprika, if you like). You can use a piping bag if you have one handy to make the stylish twirl with the mixture.

Have a great weekend!

Friday 170407

“Loredo”

Six rounds for time of:
24 Squats
24 Push-ups
24 Walking lunge steps
Run 400 meters

Compare to:
http://www.crossfitverve.com/monday-161024/

Post results to comments or BTWB

SELF-HAMSTRING MASSAGE

Boyzo, we have done some hamstring doozies this week.  The video above courtesy of RedLine HQ is great if you have some tight hammies this week, or generally pretty tight all of the time.  On a side note: After the seminar this past weekend, another suggestion I would add is stay on the same point of tightness for 5 minutes; make sure you can relax onto the ball and not tense up.  Fascia reacts very well to constant pressure and should release in that amount of time.

 

Thursday 170406

5 Rounds:
With a 2 minute clock perform
15 Russian kettlebell swings, 53#(35#)
15 Ab mat sit ups
As many calories on rower as possible with time remaining
Rest 2 minutes between rounds

Post calories to comments and BTWB

Congratulations to Nate and Anna, who on April 1st welcomed a beautiful new girl to their family. Lucy was adopted at 2 1/2 years old, weighing in at 108 lbs. She is described as the laziest dog ever, and very loved by her new family.

Congratulations to Nate and Anna, who on April 1st welcomed a beautiful new girl to their family. Lucy was adopted at 2 1/2 years old, weighing in at 108 lbs. She is described as the laziest dog ever, and very loved by her new family.

 

There’s scaling and there’s progessive scaling. . . and there in lies the danger 

By Courtney “master of the resting bitch face” Shepherd

CrossFit’s mantra: Mechanics, consistency, and then intensity. That is the simplest way of saying, we want to see it done right, we want to see it done right a lot, and then we will add complexity/ difficulty to it. What is “it”? “It” is anything we do in CrossFit. Rowing, running, lifting weights, pull-ups, push-ups. . . everything we do has a technique to it, has a way it can be performed with the most efficiency, mechanical advantage, and functionality. It can take a few minutes to find those consistent mechanics in some movements, ie the box jump, and it can take a lifetime of work just to get close to thinking you might be average at others, ie the snatch. In class we warm-up movements, we drill the set up and execution, we cue and correct faults in the movement, the goal is through the course of your CrossFit journey to improve your mechanics, more consistently, so we can add intensity. 

What is intensity? It is the independent variable most commonly associated with maximizing the rate of return of favorable adaptation. Excuse-a-what? Intensity is what gets you the results you seek. If the WOD was 100 pull-ups, in as much time as you need, it is very fair to say someone would take an entire hour, if not more, to do those 100 pull-ups. Doing 100 mechanically sound pull-ups in an hour is more like skill work, allowing someone to take any needed rest to assure every pull-up is a good one. But the lack of intensity does not favor adaption to improving the ability to do a lot of pull-ups in a short period of time. On the flip side, if the WOD is 100 pull-ups, in 3 minutes, no matter the cost. People will move, things will get intense but I think this time we can agree, there are many that would be hucking their body around the pull-up bar doing things that look nothing like a pull-up. This excessive intensity at the expense of sound mechanics also does not favor adaptation,  because constantly doing a movement really bad over and over and over again will not one day make you good at that movement. So what are we suppose to do? How do we blend these concepts? We scale the intensity to meet the individual person’s needs. Intensity comes in all forms: more weight, more reps, more time. So to scale someone we can lighten the load, take away a few reps, shorten the time. We can even change the movement or assist the movement. No muscle-ups? We can work on the parts that make up a muscle-up, pull-ups and dips. No pull-ups? We can assist the movement with jumping, bands, or using ring rows. We want you to move well, we want you to keep moving well throughout the workout, and we want you to keep moving well throughout the workout with as much intensity as possible. 

CrossFit is infinitely scaleable. Scaling does not mean we are weak, less of an athlete, or somehow inferior. Scaling is a tool used to help us grow as athletes, increase our strength and capacity, and keep us safe. If you are new to CrossFit, fresh from the foundations program, you may be given fewer rounds, reps, or weight. If you were once a collegiate athlete and find yourself de-conditioned and getting back into working out, you may be given fewer rounds, reps, or weight. If you are recovering from an injury, along with the above, you will also get modified movements to support your rehabilitation. Scaling should never be looked at as a negative thing or something to be avoided at all costs. 

Clearly I’m a fan of the concept of scaling, but something came up in class today that really prompted this post, and that is the concept of progressive scaling. I am not a fan of progressive scaling. In today’s class we had HSPUs. Someone said they planned to do a full range of motion HSPU until they no longer could, and then they would simply add an ab-mat to shorten the range of motion. Well if I agreed to let this happen (which I did not) then what do we think this athlete would do when they start failing with the ab mat? My guess, add a second ab-mat, shorten the range of motion even further. This folks is progressive scaling. This is a recipe for rhabdo. Going to failure in a movement is your body telling you “that’s it, I don’t have any more”. You adding more assistance to the movement is you telling your body “nope, we are still in this”. When you continue to fail and continue to add more assistance you are literally defying your body’s abilities. You are pushing it beyond it’s actual physical capacity. There is no good outcome that will result from this situation. Muscles fatigue during workouts, it’s okay to adjust a scale or add one during a workout to account for this, but as athletes we cannot go to total muscle failure and progressively scale through it. What would the options have been then for this athlete? Start with the ab-mat and use it for the whole workout. If at the end of the workout the athlete crushed all the reps in all the rounds, then perhaps next time we don’t use the ab-mat. Or don’t use the ab-mat in the beginning. But when failure sets in, we need to make a change. We can cut reps, we can move to regular push-ups, or a simple handstand hold against the wall. This happens a lot with pull-ups. We start with no band, we get mid way through the workout, fail, and grab a band. What band do we grab? The least helpful one possible because we are still clinging to the idea of being as close to the actual pull-up as possible. A few reps in we fail at that, so we go grab another band. . . another tiny little band that will give us just enough help to get through the next few reps before we contemplate the next band we grab. WORST. IDEA. EVER. Over scaling ourselves at the beginning of a workout pays off a lot better than progressively scaling throughout a workout. 

Feel like you are always over scaling? Feel like you are never really sure what you should do? Can’t remember what you did last time so you aren’t sure what you should do this time? There is a very elegant solution to this conundrum. WRITE YOUR STUFF DOWN (anyone that actually knows me, knows I didn’t really mean to say the word “stuff”). People, log your workouts. Put it in a logbook that is always on hand. Sign up for Beyond The Whiteboard and log it online (Verve members get a free subscription through Verve, email eric@crossfit.com to get more info). When you log your workout write down what you used for equipment, weights, movements. How many reps did you do unbroken? How did you feel? Was there an “aha” moment that helped you get through the workout? 

Dear logbook, today I did 8 rounds of 5 HSPUs with 1 ab-mat. I did all 5 HSPUs unbroken for all 8 rounds. They felt really fast and I did not fall off the wall once. I think I’m becoming what Courtney would describe as a HSPU ninja. I love CrossFit. I love HSPUs. I hope they love me back. 

With this knowledge at my finger tips, the next time a workout comes up with approx 40 HSPUs throughout the workout, guess what I’m going to do? Try doing them without an ab-mat. Because I know, if I possibly do them in sets of 5, I have the potential to be successful. Boom.

[drops mic, steps off soap box]

Scale. Move well, a lot of the time, and quickly. Write the results of that down AND refer back to it often. Use that info to help guide your future decisions. Rinse and repeat. 

Wednesday 170405

As many rounds as possible in 12 minutes of:
2 Muscle ups
5 Handstand push ups
10 Box jumps 24″(20″)

Post results to comments or BTWB

Patrick showing those rapids who is boss!

Patrick showing those rapids who is boss!

VERVE ATHLETE SPOTLIGHT – Coach Patrick McGinty

#1 – What is your hometown? Born in Denver, raised in Gunnison, floated around Washington State and came back to Crested Butte. I consider the Gunnison Valley my home turf. 
 
#2 – What got you into CrossFit / Verve? I was suffering from major depression and had friends trying to help me out. Several friends from Grand County that know Matt and Cherie  thought I should meet them and work out at their BOX. I took the steps to help my mind and my body and met an amazing community that literally saved my life. I have found that Verve has provided me with great friendships and coaching that I have applied to many aspects of my life
 
#3 – What is your favorite workout? I love burpees and running so Riley: 1.5 mile run 150 burpees 1.5 mile Run
 
#4 – What is your least favorite workout? Fran. When I go to hell I am convinced I will do thrusters and pull ups for eternity. 
 
#5 – What was the first CD you ever owned? Led Zeppelin In Through the Out Door “Fool in the Rain” is still one of my favorite songs in the world and will challenge anyone to an air band competition to that song!!!!  HERE IS THE VIDEO (in the event the kids at Crossfit don’t know what I am talking about)
 
#6 – Favorite cheat meal? Pizza and Ice Cream
#7 – Most frequently used emoji? Smiley with a heart kiss

 Patrick has been a member since 2011.  The classes he coaches are lucky to have his energy and encouraging words!  Patrick, IMO, you are the Bob Harper of the gym and it makes me (Anna M) happy every time I see your face.

VERVE UPDATES:

  • YOGA IS BACK!!! Sunday, April 23rd!
  • Thank you to everyone who came to the Myofascial Release seminar, it was a great time and we learned a ton.  Keep your eyes peeled for more exciting things coming here.

Tuesday 170404

Deadlift
10-10-10-10-10

Post weight to BTWB

Erin showing good deadlift form, which will come in handy today

Erin showing good deadlift form, which will come in handy today

We are back to programming in house now that The Open has ended.  As always I like to give you a little information about what you can expect over the next few weeks.

A lot of people have asked about doing another lifting program similar to what we’ve done in the past with the back squat and front squat programs.  For the next 3 weeks, Tuesdays will be devoted to the posterior chain.  

The main part of the workout will be focused on the deadlift working in larger rep schemes.  Today is the first day of the program and you can see that we are starting with sets of 10.  Your coaches will give you the percentages you will be working to on these higher volume sets.  Each week the sets will remain the same with the reps descending and the weight ascending.  For those of us that struggle with the deadlift, Tuesday’s will be a good day to come in and work on the movement in a non conditioning atmosphere. 

Each week, before and after the lifting portion of the workout, we will program some accessory work designed to build other areas of posterior chain.  For lack of a better description we will be doing a lot of accessory work for the butt.  There will be a lot of unilateral work we are focusing on one side at a time. This type of training can lead to some soreness.  Think about any lunge workout you’ve done in the past couple months and the resulting soreness brought on.  It’s a good sore but it sometimes makes you choose the escalator versus walking up stairs.  Be prepared for some serious glute work before and after the main part of Tuesday’s deadlifts.  

The post workout and pre workout accessory work are meant to be done for quality and there is no need to rush through the pieces.  Focus on making each rep perfect and choose weights that allow you to focus on proper mechanics.  The strength will develop that will allow you to go heavier but in the beginning don’t be overly concerned with how heavy you go.  

Monday 170403

3 Rounds for time:
25 Toes to bar
30 Alternating dumbbell snatch 40#(25#)
Row 500 Meters

Post times to BTWB

Congratulations to Tara, Peter, and Elliot Hubner on their newest addition, Benjamin! We are so excited for you all!

Congratulations to Tara, Peter, and Elliot Hubner on their newest addition, Benjamin! We are so excited for you all!

 

Here’s whats happening this Spring/Summer
May-
29th– Memorial Day (“Murph”)
June-
10th-11th- Cherry Creek Triple Threat at CrossFit Cherry Creek
July- 
8th-9thCrossFit Kids seminar at CrossFit Verve
August-
1st-6thCrossFit Games
19thFemme Royale at CrossFit Verve
And so much more to come!!
Have a wonderful week, athletes

Sunday 170402

Complete as many rounds as possible in 10 minutes of:
10 Handstand push-ups
15 Front rack lunge steps, 95#(65#)

Post rounds and reps to comments and BTWB

Closing out the week like. . .

Closing out the week like. . .

Saturday 170331

Clean and jerk
3-3-3-3-3

Post loads to comments and BTWB

Brussels Sprouts Slaw

Brussels Sprouts Slaw

PALEO COMFORT FOODS BRUSSELS SPROUTS SLAW

by Julie Mayfield

INGREDIENTS

  • 1 cup pecans, toasted
  • 1/2 pound bacon, cut into small pieces
  • 1/4 cup Dijon mustard
  • 2 tablespoons apple cider vinegar
  • 3 tablespoons fresh lemon juice
  • 1/4 cup olive oil
  • 1 1/2 pounds brussel sprouts, trimmed
  • 2 green onions (scallions), sliced on the bias
  • salt and pepper

INSTRUCTIONS

  1. (if your pecans aren’t already toasted, then simply heat a large skilletover medium heat, toss your pecans in, and toast until fragrant, being careful not to burn)
  2. In a large sauté pan or skillet, cook bacon until crispy. Remove the bacon from the pan, saving the bacon grease (if you have loads of bacon grease, pour some off and save for future use). Crumble up the bacon and set aside.
  3. In a small bowl whisk mustard, vinegar, and lemon juice together
  4. Using the 1/8 or 1/4 inch slicing disk on your food processor, slice the Brussels sprouts.
  5. Heat the skillet (the one with the bacon grease) over medium heat, and add the sliced Brussels sprouts, sautéing until softened and slightly browned.
  6. Pour the mustard/vinegar/lemon/olive oil mixture over the sprouts, stirring to combine. Mix in 1/2 the pecans, bacon and scallions. Season with salt and pepper to taste.
  7. Place slaw in a serving dish and serve with the remaining pecans on top.

ENJOY!

Friday 170331

As many rounds as possible in 12 minutes of:
20 Calorie row
10 Burpees over the rower
Rest 2 minutes
As many reps as possible in 3 minutes of:
Double unders

Post results to comments or BTWB

YOUR TOOTSIES AND CALVES!!

There are not many things in this world that are worse than foot pain and tooth pain.  While we can’t do much about the tooth pain, foot pain is something we can help you work on.  The video above, courtesy of Smash Werx,  gives you some great mobility ideas to help treat plantar fasciitis and the tight calves that could be pulling on your feet (along with a great anatomy lesson of how the foot works). 

VERVE UPDATES

-Mobility Workshop Saturday, April 1st from 12:30pm – 1:30pm.