Saturday 170304

For time:
Run 1200 Meters
21 Deadlifts 135#(95#)
21 Handstand push ups
Run 800 Meters
15 Deadlifts 135#(95#)
15 Handstand push ups
Run 400 Meters
9 Deadlifts 135#(95#)
9 Handstand push ups

Post time to BTWB

 

Juli Bauer, you've done it again!

Juli Bauer, you’ve done it again!

Tex-Mex Hash Breakfast Casserole – courtesy of  PaleOMG

Serves: 4-6
Ingredients
  • 1lb Grass fed Ground Beef
  • 2 sweet potatoes, shredded
  • 1 small yellow onion, diced
  • 6 eggs, whisked
  • 2 garlic cloves, minced
  • 1 tablespoon bacon fat (or other fat)
  • 1 (14oz) can of El Pato Enchilada Sauce or homemade
  • 1 teaspoon chili powder
  • ½ teaspoon cumin
  • ½ teaspoon oregano
  • salt and pepper, to taste
 
Instructions
  1. Preheat oven to 450 degrees.
  2. Pull out a large skillet or oven proof cooking dish. (aka cast iron skillet, etc)
  3. Place skillet over medium heat, add a tablespoon of fat then add your minced garlic and diced onion.
  4. When onion just begins to soften, add your ground beef and use a spoon or spatula to break it up and combine with onion.
  5. Now use your shredding attachment on your food processor to shred you sweet potatoes. If you don’t have a food processor, just use a grater then go to the store and buy a food processor for next time. Life will be better with one.
  6. When your meat is almost cook through, add all your spices to the meat and onions and mix to combine the flavors.
  7. Now pour your shredded sweet potatoes on top of the meat and pat down then add your enchilada sauce on top.
  8. Cover and let simmer for around 8-10 minutes.
  9. Once sweet potato begins to soften, remove from heat, add your whisked eggs and stir to combine it all together.
  10. Place in oven and bake for 25-30 minutes or until eggs are cooked through.
  11. Let cool, this b*tch is gonna be hot!! The enjoy! For breakfast, lunch or dinner!!

Friday 170303

WORKOUT 17.2 Rx’d (Ages 16-54)
Complete as many rounds and reps as possible in 12 minutes of:
2 Rounds of:
50′ Weighted walking lunge
16 Toes-to-bars
8 Power cleans
Then, 2 rounds of:
50′ Weighted walking lunge
16 bar muscle-ups
8 power cleans
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

M 50-lb. dumbbells F 35-lb. dumbbells

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

NOTES

Prior to starting this workout, each athlete will need to mark a starting point on the floor, measure out 25 feet and make another mark on the floor at the turnaround point. Additionally, intermediate marks must be made at every 5-foot interval, each of which represents 1 rep of the lunge. This workout begins with the dumbbells resting on the floor and the athlete standing tall. At the call of “3, 2, 1 … go,” the athlete will lift the dumbbells to the shoulders and lunge forward with them for 25 feet, turn around and lunge back 25 feet. They then will perform 16 toes- to-bars and will finish the round with 8 dumbbell power cleans. Round 2 will be performed in the same fashion. For rounds 3 and 4, 16 bar muscle-ups will be performed in place of the toes-to- bars. Rounds 5 and 6 will go back to toes-to-bars, rounds 7 and 8 to bar muscle-ups, etc.

The athlete’s score will be the total number of repetitions completed before the 12-minute time cap.

TIEBREAK

The scoring for this workout includes a tiebreak. At the end of each round (after the eighth power clean), 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 round. 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

• Dumbbells of appropriate weight for your division
• Pull-up bar
• Measuring tape
• Tape or chalk to mark lunge area

VIDEO SUBMISSION STANDARDS

Prior to starting, lm the dumbbells to be used so the loads can be seen clearly. Also lm the measurement of the 25-foot lunge area and the 5-foot intermediate segments. All video submissions should be uncut and unedited in order to accurately display the performance. 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 use 50-lb. dumbbells
Women use 35-lb. dumbbells

Teenagers 14-15:
Boys use 35-lb. dumbbells, perform toes-to-bars / bar muscle-ups
Girls use 20-lb. dumbbells, perform toes-to-bars / bar muscle-ups

Masters 55+:
Men use 35-lb. dumbbells, perform toes-to-bars / chest-to-bar pull-ups Women use 20-lb. dumbbells, perform toes-to-bars / chest-to-bar pull-ups

Scaled: (Ages 16-54):
Men use 35-lb. dumbbells, perform hanging knee-raises / chin-over-bar pull-ups Women use 20-lb. dumbbells, perform hanging knee-raises / chin-over-bar pull-ups

Scaled Teenagers 14-15:
Boys use 20-lb. dumbbells, perform hanging knee-raises / chin-over-bar pull-ups Girls use 10-lb. dumbbells, perform hanging knee-raises / chin-over-bar pull-ups

Scaled Masters 55+:
Men use 20-lb. dumbbells, perform sit-ups / jumping chest-to-bar pull-ups Women use 10-lb. dumbbells, perform sit-ups / jumping chest-to-bar pull-ups

Thursday 170302

Overhead squat
3-3-3-3-3

Post results to comments or BTWB

Saturday Sprint getting after another great workout!

Saturday Sprint getting after another great workout!

POST – WORKOUT RECOVERY – The Cool down!

Last week we discussed warming-up for the workout, this week we will cover cooling down.  Here is a great article from Box Life Magazine on the benefits of and how to recover after a workout. You can see the article in is entirety here

Many people dismiss the cool-down as a waste of time, or simply unimportant. But if that were the case, then why is that we see Games athletes spending time on the aerodyne (a training bike that uses air resistance) immediately after the event? I witnessed several athletes making their way back to the rower after the Triple 3 event at this year’s Games to spend five to ten minutes rowing at a controlled, steady pace. The truth is that performing a cool-down after a workout is just as important as warming the body up in preparation for exercise. But why?

Benefits of cooling down
It is firstly important to note that a cool-down is different from active recovery. A cool-down consists of the actions taken immediately post-WOD while you are still at the box. ‘Active recovery’ means the steps you take to recover from a workout when you return home or on the day(s) following exercise. During an intense training effort, metabolic waste products are lodged in your body all the way down to the individual muscle cells. The fluid that surrounds them – as well as the capillaries, veins, and lungs – needs to be flushed out before you rest.

The main aim of the cool-down is to promote recovery and return the body to its pre-workout state. During a strenuous workout, your body goes through a number of stressful processes; muscle fibers, tendons and ligaments get damaged, and waste products build up within your body. The cool-down, performed properly, will assist your body in its repair process.

Helps waste removal and decreases blood pooling
A demanding workout, as is common to many a CrossFit program, generates metabolic wastes like lactic acid and hydroxyproline. These waste products are lodged in your body all the way down to the individual muscle cells. The fluid that surrounds them–as well as the capillaries, veins, and lungs—need to be flushed out before you rest. In addition, energetic exercise causes the blood vessels in your legs to expand, bringing more blood into the legs and feet. If you stop exercising suddenly (i.e. when you finish a WOD) and don’t take the time to cool down, your heart rate slows abruptly and the additional blood can pool in your lower body, causing dizziness and even fainting. The risk is greater for serious athletes, whose veins hold more blood, therefore making their heart rates slow down much faster: this is why you always see elite athletes cooling down.

Lessens the effects of DOMS
Delayed onset muscle soreness (DOMS) is a common side effect of intense exercise. DOMS begins to develop 8-24 hours after exercise has been performed, and may produce the greatest pain 24-72 hours following the fateful WOD. Symptoms include muscular pain, swelling and stiffness. It was once thought that the cause of DOMS was linked to lactic acid accumulation and toxic metabolic waste build-up, though this has since been proven to be an outdated theory. Though the jury is still out on what the main cause of DOMS is, it is widely believed that it comes about due to connective tissue micro trauma, which occurs when muscles lengthen and stretch during exercise. There is no way to avoid the onset of DOMS completely, but cooling down can soften the blow. Post-WOD low intensity exercise can enhance the clearance of enzymes responsible for muscle damage and residual fatigue—not to mention the stiffness we all feel the next day from those miserable goblet squats! In addition, dynamic stretching (which is a part of cooling down) activates the muscles and increases body heat and blood flow, which helps to provide your muscles with nutrients that can reduce soreness.

Increases flexibility
One of the best times to work on your flexibility is after your work out, as part of your cool-down. This is when your muscles are warmest and most pliable, making them easier to stretch and reach new levels of flexibility. It’s also a good opportunity to work on your myofascial release and stay on top of the fascia that if left unattended can cause knots to form and hamper your posture and mobility.

The key stages of an effective cool-down
Now that we know what the cool-down does and why it’s so important, let’s have a look at the structure of an effective cool-down. There are three key elements, or stages, which should be included to ensure an effective and complete cool-down.

Gentle exercise
Your goal during a cool-down is to gradually bring your heart rate back to its resting level. When your workout ends, keep up your body active but move at a slower pace; reducing your pace every minute or two. Your cool-down should last for at least five minutes, but you may need to keep moving longer if your heart rate is still elevated. Getting on the rower, aerodyne or jumping rope are all good ways to cool down gently, whilst also providing you with an opportunity to work on technique.

Stretching
Stretching when your muscles are warm, as they are after a workout, can improve your flexibility over time, which in turn helps prevent injury. Stretching also relaxes your muscles, contributes to improved circulation and hastens the removal of waste products from your workout. Stretch every major muscle group after a workout, holding each stretch for 30 seconds to a full minute. Stretching shouldn’t be painful, but you should feel tension in the muscle being stretched. Dynamic stretching activates the muscle and increases body heat and blood flow, which helps to provide your muscles with nutrients that can reduce soreness.

Re-fuel
You can lose large amounts of fluid during training, especially if you’ve been working out outdoors when it’s hot and humid (or in a box without air conditioning). Making sure you drink enough water to replace the fluids you have lost during the WOD is another important part of recovery. Water supports every metabolic function and nutrient transfer in the body and taking in plenty of water will improve every bodily function. After depleting your energy stores with exercise, you need to refuel if you expect your body to recover, repair tissues, get stronger and be ready for the next challenge. Ideally, you should also try to eat within 60 minutes of your workout, making sure you include some high-quality protein and complex carbohydrates (like sweet potato, a personal favorite). This would also be an opportune time to gulp down your go-to post-workout protein shake to feed those hungry muscles.

Wednesday 170301

5 Rounds of:
5 Minutes of rowing
5 Minutes of rest

Post results to comments or BTWB

VERVE MEMBER SPOTLIGHT – Emily Hunsperger

Another great video interview courtesy of Gaby Gallou!!  Emily, your personality is always shining and happy to have you here.

 

 

Tuesday 170228

Complete as many rounds as possible in 7 minutes of:
10 Power cleans 135#(95#)
20 Push-ups

Post to BTWB

J$ all smiles after completing 17.1. His proud father right behind him helping him cool down.

J$ all smiles after completing 17.1. His proud father right behind him helping him cool down.

 

Boom!  Week one of the 2017 CrossFit Open is in the books.  Friday Night Lights was a huge success and as expected the place was electric.  It was great that so many people were able to come and do the workout but more importantly it was great to see so many people stick around and cheer on Verve athletes as they threw down in one horrendous workout.  Hopefully this is the last time we will see dumbbells programmed in a workout this year, but you never know what’s coming from the mind of Castro.

Reminder that we have a dedicated time slot on Sunday to perform the Open workout should you want to do it again or simply can’t make it in for Friday’s classes or Friday Night Lights.

Sunday’s we will begin heats at 11:30, but if you are planning on doing it on Sunday you can show up as early as 11:00 am and begin warming up.  The first heat will begin at or around 11:30 and then we will have heats spaced out based on how long the workout takes.  The last heat will be how ever many minutes we need before 1:00 PM and we will shut down shop at 1:00 PM or at least not run any more heats.  

Same deal as Friday Night Lights, come in and sign up for the heat you want, start warming up, and be ready to go once your heat is set to begin.  You can always come in Monday afternoon as well, with the first heat starting at or around 2:00 PM.  We are all done by 3:30 PM so that we have time to log our scores and validates all scores that have been entered.

As talked about in earlier blogs, there is just something different about doing and Open workout.  The extra drive you get from your friends pushing you or the competitive nature that is brought out in all of us during the workouts was on full display Friday night so if you didn’t have a chance to come in and see what it was like, make sure you do over the next 4 weeks.   

Great work on Week 1 and let’s see what’s throw at us on Thursday night!

Monday 170227

For time:
21-15-9-15-21
Toes to bar
Wall balls 20#(14#) 10′(9′)
Calories on the rower

Post time to BTWB

Get ready, ladies!

Get ready, ladies!

Lots of great events coming up this summer!!

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

** ATHLETES** Please remember that today between 2-3:30pm we will be available for judging and validating scores for 17.1.  To reserve your spot, please sign in to MBO

Have a great week!

Sunday 170226

Complete as many rounds as possible in 12 minutes of:
3 Rope climbs, 15′
12 Push press, 135#(95#)
50 Double-unders

Post rounds and reps to comments and BTWB

Thank you again to Ascent Protein for sponsoring our Friday Night Throw Down for 17.1!!

Thank you again to Ascent Protein for sponsoring our Friday Night Throw Down for 17.1!!

Saturday 170225

Front squat 5-5-3-3-3-1-1-1-1-1 reps
Run 1 mile

Post loads and mile time to BTWB

Butternut Squash Lasagna

Butternut Squash Lasagna by Stupid Easy Paleo

BUTTERNUT SQUASH LASAGNA

Recipe by Stupid Easy Paleo

Ingredients

  • 2 medium or 1 large butternut squash
  • 1 pound (500 g) lean ground beef or pork
  • ~36 oz canned tomato sauce (1000 g Italian passata for my UK friends)
  • 4 oz (100 g) tomato paste
  • 1 onion, diced finely
  • 3 garlic cloves, minced
  • 1/2 cup sliced olives
  • 1 tsp dried oregano
  • 4 eggs, beaten
  • Salt & pepper
  • Coconut oil or fat of choice

Instructions

  1. Preheat the oven to 400F (200C).
  2. In a large pot over medium heat, sauté the diced onion in a spoonful of coconut oil until it’s softened, about 5 minutes. Add the pork, garlic and oregano and raise the heat to medium-high. Saute until the pork is cooked through.
  3. Add the olives, tomato sauce and paste. Season with salt and pepper to taste. Turn heat to low and simmer while you prepare the squash. [Note: this makes a tasty meat sauce all on its own or for use in other recipes.]
  4. Peel the butternut squash. Slice into very thin rounds by laying the squash on a cutting board. I tried to make mine about ⅛” thick. The key is to make the slices as uniform as possible so they cook evenly. You could also use a mandolin to make them evenly sized. Be sure you have a sharp knife! Other recipes call for the squash to be sliced lengthwise into long sheets but this is very hard to do with a knife. The rounds enable quicker prep time and the result is just as tasty.
  5. Now it’s time to prepare the lasagna: start with a bit of sauce to cover the bottom of the dish. Then place the squash in a single layer (I used small pieces from the bottom of the squash, which I had to cut into half moons to remove the seeds, to fill in the gaps between the rounds). Now add another layer of sauce. Don’t skimp because the moisture from the sauce is what cooks the squash. Now add about ⅓ of the scrambled egg and smear it around. It will look gross. Stay the path. It’s going to taste awesome and gives the appearance of cheese.
  6. Repeat the squash-sauce-egg sequence one or two more times, depending on how much you have left (I used two 9″ round pans so each ended up with two layers).
  7. Finish with a light layer of sauce. I also used up some of the extra pieces of squash as decoration. Fancy 🙂
  8. Bake for about 25-30 minutes or until a knife easily pierces the squash.

ENJOY!

 

Friday 170224

WORKOUT 17.1 Rx’d (Ages 16-54) For time:

10 snatches
15 burpee box jump-overs
20 snatches
15 burpee box jump-overs
30 snatches
15 burpee box jump-overs
40 snatches
15 burpee box jump-overs
50 snatches
15 burpee box jump-overs

M 50-lb. dumbbell / 24-in. box
F 35-lb. dumbbell / 20-in. box

Time cap: 20 minutes

Post times or reps to comments and BTWB and CrossFit Games site

 

NOTES

Prior to starting this workout, each athlete will need to create a long straight line on the floor and place their box on the center of that line. This workout begins with the dumbbell resting
on the floor and the athlete standing tall. At the call of “3, 2,1… go!” the athlete will reach down and begin the dumbbell snatches, alternating arms after each repetition. Once all reps are complete, they will move to the box and perform 15 burpee box jump-overs, then move back to the snatch, etc. In each round the number of repetitions of the snatch will increase. This workout ends when the feet land on the ground on the other side of the box on the final rep.

Every second counts in this workout. The athlete’s score will be the time it takes to complete all 225 repetitions. Time will be recorded in full seconds. Do not round up. If the athlete finishes in 10:32.7, their score is 10:32. There is a 20-minute time cap. If they do not finish all 225 reps before the time cap, their score will be the number of reps completed.

TIEBREAK

If all 225 reps are completed within the time cap, there is no tiebreaker for this workout. If all 225 reps are NOT completed within the 20-minute time cap, your score will be the total number of reps completed, with ties being broken by the time of completion of your last full set of burpee box jump-overs. At the end of each set of burpee box jump-overs, time should be marked and recorded for score submission. In the case where two athletes have completed the same 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

• Dumbbell of appropriate weight for your division

• Box that is the appropriate height for your division. The top of the box must be at least 15-by-15 inches.

• Tape or line that bisects the burpee box jump area

 For each workout, be sure the athlete has adequate space to safely complete all the movements. Clear the area of all extra equipment, people or other obstructions.

Any athlete who in any way alters the equipment or movements described in this document or shown in the workout standards video may be disqualified from the competition.

VIDEO SUBMISSION STANDARDS

Prior to starting, film the dumbbell and box to be used so the loads and height can be seen clearly. All video submissions should be uncut and unedited in order to accurately display the performance. 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 fisheye lens or similar lens may be rejected due to the visual distortion these lenses cause.

VARIATIONS

Rx’d: (Ages 16-54)
Men use 50-lb. dumbbell and 24-in. box Women use 35-lb. dumbbell and 20-in. box

Teenagers 14-15:
Boys use 35-lb. dumbbell and 24-in. box Girls use 20-lb. dumbbell and 20-in. box

Masters 55+:
Men use 35-lb. dumbbell and 24-in. box, step-ups OK Women use 20-lb. dumbbell and 20-in. box, step-ups OK

Scaled: (Ages 16-54)
Men use 35-lb. dumbbell and 20-in. box, step-ups OK Women use 20-lb. dumbbell and 20-in. box, step-ups OK

Scaled Teenagers 14-15:
Boys use 20-lb. dumbbell and 24-in. box, step-ups OK Girls use 10-lb. dumbbell and 20-in. box, step-ups OK

Scaled Masters 55+:
Men use 20-lb. dumbbell and 20-in. box, step-ups OK Women use 10-lb. dumbbell and 20-in. box, step-ups OK

Thursday 170223

Every minute on the minute for 15 – 18 minutes
Minute 1 = 6 – 12, 10 Meter shuttle sprints
Minute 2 = 7 – 10, Deadlifts (athletes choose weight)
Minute 3 = 5 – 15, Toes to bar

*You can choose to scale this up or down based on your goals for the Open workout tomorrow

Post results to comments or BTWB

WARMING UP for the Open!!!

Many of us have our own routine or ritual for warming up, but if you don’t, the video above is a great general total body warm up if you are not quite sure where to start. LETS GET EXCITED!!!