Wednesday 161116

3 Rounds for time:
12 Chest to bar pull-ups
21 Hang power snatch, 95#(65#)
400m run

Post Results to BTWB.

Linda with her wonderful husband, Eric, another Verve legend.

Linda with her wonderful husband, Eric, another Verve legend.

Dear Verve, 

This week the wonderful Linda Kiker is our Wednesday Athlete Highlight. Take some time to read about this marvelous woman!

Hometown?
Fort Worth, Texas

Age?
53

Occupation?

Semi-retired personal chef (because I just can’t close the door on food and cooking)

What do you like to do in your free time? 
Love me some family time, hanging out with friends, cooking, all snow activities, dog walking and I’m learning to grow things lately.

How long have you been a member at CrossFit Verve? 
3 years

What is your background in sports and fitness? 
I was a competitive swimmer from age 5-20, dabbled in track and field where I generally took up space, kick boxing and various other trendy cardio efforts in a basic gym.

What changes have you seen in your body, health and fitness since starting CrossFit? 
My body has “shape shifted” as I like to say. I’ve gone from a mom bod with little muscle and basically pear shaped, to an athlete’s bod. My health has improved pretty dramatically, due to the fact that the ideas of proper movement, nutrition and mental state are part of the everyday discussions at the gym. I’ve begun to turn around the effects of early menopause lately. I’m putting on muscle and sleeping really well. I’d say my fitness is always improving. I’m pretty excited that I’m not in a place where I’ll just degrade. I fully expect to get better all the time- and I know I will! I’m not going to acknowledge the limits people place on my age group.

Has CrossFit influenced your life outside of the gym? If so, how? 
Oh yeah it has! Nothing holds me back. I confidently go out there and try new things, make friends (major gym perk) and I have energy all day long.

What’s your favorite benchmark workout? 
You know what? I’m not a fan of anything with a name. Seriously. So I’ll just say anything with double unders or cleans if I have to say something here. ha

Any advice for someone just starting? 
Eat and recover. Give yourself a break. Push your ego away. Understand it takes TIME to build things because you gotta tear them down first. 

Tuesday 161115

Back squat
1-10-1-20-1-30

Post weights to BTWB

Wednesday asking what we all ask, "You want me to do WHAT on this thing?"

Wednesday asking what we all ask, “You want me to do WHAT on this thing?”

 

Hey Verve Members, in the refrigerator you’ll notice some new beverages by TRUETONiQS.  Please feel free to grab one or a couple and try them out.  There’s a flyer on the refrigerator with some information about the drinks as well as a few things you can do if you like the drinks and feel like helping out.  

Below is a an excerpt from a Foreword that Arnold Schwarzenegger wrote for a book by author Tim Ferris titled, Tools of Titans.  We all know who Arnold is and are familiar with his back story from Mr Olympia to movie star to Governor of California.  The subject of his Foreword is that although he has done well for himself, he didn’t do it alone.  A self made man he is not.  Click HERE for the full read, but below are a few of the points I enjoyed.  It doesn’t hurt to admit that you don’t know something or that you need help from time to time, even the Terminator couldn’t do it alone.  

I am not a self-made man.  Every time I give a speech at a business conference, or speak to college students, or do a Reddit AMA, someone says it.

“Governor/Governator/Arnold/Arnie/Schwarzie/Schnitzel (depending on where I am), as a self-made man, what’s your blueprint for success?”  They’re always shocked when I thank them for the compliment but say, “I am not a self-made man. I got a lot of help.”

But it is not true that I am self-made. Like everyone, to get to where I am, I stood on the shoulders of giants. My life was built on a foundation of parents, coaches, and teachers; of kind souls who lent couches or gym back rooms where I could sleep; of mentors who shared wisdom and advice; of idols who motivated me from the pages of magazines (and, as my life grew, from personal interaction).

So how can I ever claim to be self-made? To accept that mantle discounts every person and every piece of advice that got me here. And it gives the wrong impression — that you can do it alone.

We all need fuel. Without the assistance, advice, and inspiration of others, the gears of our mind grind to a halt, and we’re stuck with nowhere to go.  Whether it’s a morning routine, or a philosophy or training tip, or just motivation to get through your day, there isn’t a person on this planet who doesn’t benefit from a little outside help. I’ve always treated the world as my classroom, soaking up lessons and stories to fuel my path forward.

The worst thing you can ever do is think that you know enough.

 

Monday 161114

“Nate”
As many rounds as possible in 20 minutes of:
2 Muscle ups
4 Handstand push ups
8 Kettlebell swings, 70#(53#)

Post Results to BTWB.

Brendan wants you all to know you can get as creative as you want for upper body pulling.

Brendan wants you all to know you can get as creative as you want for upper body pulling.

We know that functional movements are beautiful fitness choices for a number of reasons. But did you know that functional movements are theoretically safe at even super-maximal loads? Pulling on 150 percent of your one-rep max might not yield a rep, but it shouldn’t yield an injury, either (though the bar won’t move). The same can’t be said for the 150 percent of your one-rep max lateral shoulder raise.

Incorporate these exercises into your training regimen if you’re looking for movements with high return and low risk.

Sled drag: It’s just walking, after all. For maximum benefit, stand tall and walk (don’t run) heel to toe. This excellent hamstring and glute exercise is a winner whether you’re going light and long (like a mile of continuous walking) or heavy and short (like eight to 12 efforts for a couple of hundred feet with a couple of hundred pounds).

Airdyne: These machines are like awful baby sitters. With no instruction or skill, virtually anyone can get access to soul-crushing wind work on the bike.

Front carry: Selfishly, I’d like to see these done with a heavy sandbag or a keg for low-tech, high-return training. Similar to the sled drag, athletes will walk with an upright posture, pulling from heel to toe. Most applications will be heavier and incorporate faster turnover than the sled variation. With minimal skill, athletes of all levels can get extremely strong and extremely winded instantly.

Prowler push: If you’ve ever trained with a Prowler, you know its capacity for death and destruction. Regardless of the weight, the harder you push, the harder it pushes back. Any athlete with two working legs can dive deep into fitness gains without any consequences with this death tool.

Sometimes training is about maximum gain with the least effective dose. These four movements can wreck shop without wrecking your body with injuries seven days a week.

Sunday 161113

For Time:
120-90-60-30 Double unders
40-30-20-10 Pistols

Post time to comments or BTWB

Crispy Chicken and Balsamic Onions

Crispy Chicken and Balsamic Onions

That Linda Kiker is QUITE THE CHEF!! 

Here is a great recipe from her Facebook page “Linda Kiker Personal Chef”.  

Crisped Chicken And Balsamic Onions

Ingredients:
2 lb. Boneless skinless chicken breast, sliced into strips
1 lb. Boneless skinless chicken thighs, sliced into strips
2 C. Bread crumbs (I used Ian’s gluten free panko bread crumbs)
2 tsp. Ground paprika, garlic granules, cumin
Salt and pepper to taste
3-4 Tbsp. Extra virgin olive oil (you may need more)
3 green onions, sliced
Maple syrup or honey
1 large red onion, peeled and sliced thinly

Black pepper to taste
2 Tbsp. Extra Virginia olive oil (you may need more)
4 Tbsp. Balsamic vinegar
Large pinch of sea salt

Directions:
Preheat your oven to 350 degrees.
Place the sliced chicken and spices into a large bowl and mix together.
Place the panko breadcrumbs onto a separate sheet pan.
Place the chicken into the panko and toss until coated.
Warm a wide skillet over medium high heat; put a clean sheet pan for the browned chicken, to the side.
Add the oil, then some of the chicken. * Don’t crowd the pan!
Brown on both sides and put onto your clean sheet pan. When finished browning the chicken put the sheet pan into the oven for 15 minutes.
Top with sliced green onions and drizzle with honey or maple syrup.
** I used 2 skillets, it went fast!

Onion:
Warm a cast iron skillet over medium high heat.
Add the onion and sprinkle with black pepper.
Cook and stir to prevent burning- but you’ll have to allow them to sit some before stirring. When the onions are browned and softened, add the balsamic and salt.
Continue to stir until the liquid has caramelized.
Serve alongside your chicken!

 

Saturday 161112

“Armistice”
As many rounds as possible in 11 minutes of:
11 Power clean, 135#(95#)
11 Burpees over the bar
19 Deadlift, 135#(95#)
18 Pull-ups

Post rounds and reps to comments and BTWB

Today we honor our Veterans with WOD For Warriors.

Today we honor our Veterans with WOD For Warriors.

 

Yesterday was Veteran’s Day. A day dedicated to honoring the men and women who have served in the United States’ armed forces. These men and women fought for our freedoms, they stood strong against any enemy to protect our way of life. To say thank you to these brave people just does not seem like enough, but that won’t stop us from saying it. Thank you Veterans. 

We honor you today in the best way we know how, with a workout. 

WOD For Warriors is a functional fitness tribute workout held once a year on Veterans Day at gyms all throughout the country. WOD for Warriors supports Team Red, White and Blue, whose mission is to enrich the lives of America’s veterans by connecting them to their communities through physical and social activity.

This WOD is designed to celebrate the service of all U.S. military veterans in a meaningful way by providing an opportunity for veterans and non-veterans to meet and sweat with members of their community through functional fitness on a national level with the goal of fundraising for Team RWB’s Veteran enriching programs.

The workout is “Armistice”. Veterans Day has been observed since 1954 by the U.S. and its origins date back to Armistice Day 1918, which marked the cessation of hostilities on the Western Front in WWI. Veterans Day preserves the historical significance of the 11/11/1918, but also focuses attention on the important purpose of Veterans Day: A celebration to honor America’s veterans for their patriotism, love of country, and willingness to serve and sacrifice for the common good. WOD for Warriors is held yearly on the 11th month, 11th day and 11th hour to celebrate the service of all U.S. military Veterans in a meaningful way within their own communities.

The significance of the repetitions in this workout can be seen in the layout where the 11 min AMRAP, 11 power cleans and 11 burpees over the bar represent the 11th month, 11th day and 11th hour while the 19 deadlifts and 18 pull ups represent the year 1918, Armistice Day.

So as you join us today, if you have a Veteran you would like to personally recognize, bring their picture for us to honor while we sweat. Bring a friend or family member that is a Veteran or has a Veteran they would like to honor. Everyone is welcome today. We would like to also encourage that you visit the registration site to donate to Team Red, White and Blue. You may click here for more information.

 

Friday 161111

Everyday Warrior Battle Series workout #3
In 15 minutes establish a 1RM
Snatch
Clean & jerk

You can see the full workout details here

Post results to comments or BTWB

Emily getting under some big Split Jerk weight!

Emily getting under some big Split Jerk weight!

 

GETTING THE RIGHT MINDSET FOR MAXING OUT!!

Today, we max out two great lifts.  As coaches, we often give you recommendations for weight jumps, but there is soooo much more to successfully hitting your lifts.  Here is a great article from Barbell Shrugged (see full article here) about how to prepare both physically and mentally!! Have fun today and go for broke.

Getting wet

I don’t care how you feel. Before you start lifting you must get lubed up and sweat. A simple dynamic warm-up will help you be flexible, stable, and in good position for your all of your attempts.  Start with a few minutes of light cycling, rowing, agility or jump rope work to elevate your body temperature and rouse yourself.
Pro tip: Don’t get TOO warm! Aside from not warming up at all, the other big mistake you might make is doing too much. Remember, once you’re greasy and ready, you’re ready to lift. 

Positive vibes only

So much of a heavy lifting is mental. You MUST create an inspiring, supportive, motivating environment if you want to make big lifts, it’s as simple as that. When communicating to yourself and others during big attempts, never dwell on what you shouldn’t do. The mistakes and obvious errors. This doesn’t do you any good. Instead, reinforce what SHOULD be done.
When you make an error or miss on the approach to maximum, shake it off quickly (because you must). Remind yourself that these are just warm-up attempts and light weights. Smile. Laugh. Think about the movement as you rest, then calmly retake your attempt. Focus only valuable, supportive, constructive correction.
And hey, if all else fails and you start stressing, just be happy that you’re not competing for North Korea! One bad snatch session there might buy you a one-way ticket to a labor camp.  No, you’re in the gym to have a good time, first and foremost. So keep that in mind.

Fork in the road

After 90%, you’ll have to start adding load in smaller increments. You’ll also need to rest and focus more, with more intent and purpose between attempts. At this point, the mental game is EVERYTHING!

I’ll share a little tip with you that I use with all of my lifters. I like to gauge confidence by asking some simple questions, but again, in a manner that inspires confidence. “You must have slept good last night, huh? You look fast as hell under the bar, and your footwork looks solid!”  I’ll use their response to that statement to feel out the next attempts. If they reply, “Fuck yeah, I feel fast!” then I’ve got all the information I need.
By now I’ve stopped telling them what is on the bar. An experienced lifter will know, but it’s not something that requires open discussion unless it’s super light and you are addressing a mistake. Once more, too much talk before the lift can have an unintended consequence. You have to remember that less is more and that confidence is the number one currency on the platform.

SHOUT OUT IN COMMENTS IF YOU PR’D TODAY!!! CELEBRATE YOUR SUCCESS DARNIT!

VERVE UPDATES

-WOD for Warriors is tomorrow, all classes. Please invite any and all Veterans you know, experiences or not to come and workout so we can show our appreciation and share some suffering!

 

 

 

 

Thursday 161110

As many rounds as possible in 20 minutes of:
200m run with medball, 20#(14#)
50′ Handstand walk
15 Toes to bar

Post times to comments and BTWB

Support our Veterans this Saturday!!

Support our Veterans this Saturday!!

 

Veteran’s Day is Friday November 11th. Verve would like to show support for our Veterans on Saturday with the WOD For Warriors. 

What is WOD for Warriors?
WOD for Warriors is a functional fitness tribute workout held once a year on Veterans Day at gyms all throughout the country. WOD for Warriors supports Team Red, White and Blue, whose mission is to enrich the lives of America’s veterans by connecting them to their communities through physical and social activity.

This WOD is designed to celebrate the service of all U.S. military veterans in a meaningful way by providing an opportunity for veterans and non-veterans to meet and sweat with members of their community through functional fitness on a national level with the goal of fundraising for Team RWB’s Veteran enriching programs.

What is the WOD?
“Armistice”
As many rounds as possible in 11 minutes of:
11 Power clean, 135#(95#)
11 Burpees over the bar
19 Deadlift, 135#(95#)
18 Pull-ups

What is “Armistice”?
Veterans Day has been observed since 1954 by the U.S. and its origins date back to Armistice Day 1918, which marked the cessation of hostilities on the Western Front in WWI. Veterans Day preserves the historical significance of the 11/11/1918, but also focuses attention on the important purpose of Veterans Day: A celebration to honor America’s veterans for their patriotism, love of country, and willingness to serve and sacrifice for the common good. WOD for Warriors is held yearly on the 11th month, 11th day and 11th hour to celebrate the service of all U.S. military Veterans in a meaningful way within their own communities.

The significance of the repetitions in this workout can be seen in the layout where the 11 min AMRAP, 11 power cleans and 11 burpees over the bar represent the 11th month, 11th day and 11th hour while the 19 deadlifts and 18 pull ups represent the year 1918, Armistice Day.

How can I get involved in showing support to our Veterans?
You can workout on Saturday. We welcome all Veterans to join us as well, at no charge. If you have never done CrossFit, no worries, this workout has several scaling options provided by Team Red, White and Blue that we are happy to implement. 

You can also click here to go to the registration/ donation page and contribute to Team Red, White and Blue. 

Want more information about WOD for Warriors and Team Red, White and Blue, click here.

Wednesday 161109

2 Rounds for time:
25 Box jumps, 24″(20″)
25 calorie row
25 Wallballs, 20#(14#)

Post Results to BTWB.

"Dance like no one is watching." - Jason Allison

“Dance like no one is watching.” – Jason Allison

Verve, this week’s edition of our Athlete Highlight is of our own Jason Allison. Jason has been with us at Verve for the past three years and we love him dearly. Jason is a good dude, read about Jason.

Hometown?
San Diego


Age?
32

Occupation?
IT

What do you like to do in your free time?
Concerts, Computers, Mountain Biking, Snowboarding, Eating.

How long have you been a member at CrossFit Verve?
3 years

What is your background in sports and fitness?
Soccer most my life, as many sports as I could in high school

What changes have you seen in your body, health and fitness since starting CrossFit?
General fitness is better than it’s ever been. I’m stronger than ever.


Has CrossFit influenced your life outside of the gym? If so, how?
I’m generally happier and am able to participate on all the activities Colorado has to offer, pain free.


What’s your favorite benchmark workout?
Cindy

Any advice for someone just starting?
Go your own pace, listen to your body I still rarely RX workouts. Find you weaknesses and work on them every day.

Tuesday 161108

Take 15 minutes to find a heavy push jerk
Then:
Take 15 minutes to find a heavy split jerk

Post weights to BTWB

I have a feeling this picture may rub a few people the wrong way!

I have a feeling this picture may rub a few people the wrong way!

Many times right before a workout starts, athletes will sometimes ask coaches “should I try and do this unbroken?” My recommendation is usually to stay within yourself as an athlete.  If you know there are some movements that are perfect for you and others are movements that give you trouble, then it’s best to figure out a strategy that is going to provide you with the best workout and match the stimulus that is presented to you by the coach when describing the goals for the workout.

CrossFit OG Pat Sherwood recently wrote an article for the CrossFit Journal that sums this up perfectly.  If you are a fan of all things fitness, I highly recommend taking a look at the CrossFit Journal every couple of days.  The articles they produce are fantastic and well informed and cover many different topics.

The article by Pat Sherwood talks about how going unbroken may not always result in the fastest time or the best workout.  Click HERE to read the entire article.  I’ve included a few of my favorite points below.

Doing something unbroken does not necessarily mean you will do it faster. If the goal is to accomplish the overall task as efficiently as possible, then that is the goal—not doing it unbroken.

Going unbroken on a single movement or entire workout is almost never required unless the workout specifically demands it. Workouts like that are rare. Going unbroken might or might not be the fastest or most efficient way to accomplish the work. If you cannot do something unbroken, please do not feel pressure to do so. Managing your personal tolerance of work-to-rest ratio will yield the greatest results for you.

Monday 161106

For Time:
Run 1200m
75 Pull-ups
Run 800m
50 Pull-ups
Run 400m
25 Pull-ups

Post Results to BTWB

The members of Verve Barbell just being as "efficient" as possible.

The members of Verve Barbell just being as “efficient” as possible.

From the archives of BoxMagazine.com, today’s blog will be about why to incorporate more dumbbells into your training program. Listen up and have a read!

“Look, I’ll be the first to say the barbell is the single greatest strength tool known to man. But about a year ago, some words from Greg Glassman got me thinking. His recommendations for the modern CrossFit athlete? Glassman urged CrossFit enthusiasts to get a bigger deadlift, mature their handstand and use more dumbbells.

I find the request for bigger deadlifts a likely rebuttal to the spike in higher skill expression of strength in the clean-and-jerk and snatch. The handstand was a call, in my opinion, to return to the fundamentals. The dumbbell recommendation seemed more deeply rooted, and the wheels started turning in my brain. 

Glassman spoke about the increased demand of dealing with two independent loads (like dumbbells) as a worthy departure from the barbell to the extent of variance. While dumbbells are more expensive and difficult to store than barbells and plates, Glassman has a wonderful point.

If we’re chronically going overhead with a barbell (power cleaning, squatting, etc.), the willingness to use dumbbells might propose a justified use beyond variance. It will promote left and right balance, increased stabilization and intramuscular coordination.

Look back on your program. You’ll likely find a bias toward the barbell and plenty of opportunities to get dumbbells in your hands. If you don’t take my word for it, take Coach’s.”