Saturday 180203

With a partner, complete 2 rounds for time:
15 Synchronized Bar Muscle ups
30 Synchronized Ring Push-ups
45 Synchronized Dumbbell Front Squats 40#(25#)

Post time to BTWB

 

GET OUT AND GRILL!

Since we haven’t really experienced winter in Denver and we can still grill outside, even in February, give these a try.  You can see the full recipe courtesy of Skinnytaste.com, here.

GRILLED CILANTRO LIME SHRIMP KABOBS

Ingredients:

32 jumbo raw shrimp, peeled and deveined (17.5 oz after peeled)
3 cloves garlic, crushed
24 slices (about 3) large limes, very thinly sliced into rounds (optional)
olive oil cooking spray (I use my mister)
1 tsp kosher salt
1 1/2 tsp ground cumin
1/4 cup chopped fresh cilantro, divided
16 bamboo skewers soaked in water 1 hour
1 lime cut into 8 wedges

Directions:

Heat the grill on medium heat and spray the grates with oil. Season the shrimp with garlic, cumin, salt and half of the cilantro in a medium bowl.
Beginning and ending with shrimp, thread the shrimp and folded lime slices onto 8 pairs of parallel skewers to make 8 kebabs total.

Macro Breakdown:
Serving size: 1 kabob
Calories: 74
Fat: 1g
Protein: 13g
Carb: 3g

Friday 180202

“The Lyon”

5 rounds, each for time of:
7 Squat cleans 165#(115#)
7 Shoulder to Overhead 165#(115#)
7 Burpee Chest-to-bar Pull-ups
Rest 2 minutes between rounds

*The time is the total time including rest.

Post results to comments or BTWB

David Lyon – The hero we are suffering for today.

“THE LYON” – A Hero workout

*You should never do a hero workout without knowing about the hero behind it!*

Capt. David Lyon, 28, of Sandpoint, Idaho, was killed by an improvised explosive device in Kabul, Afghanistan, on Dec. 27, 2013. Lyon was a member of the 21st Logistics Readiness Squadron at Peterson Air Force Base in Colorado Springs, Colorado.

He was a 2008 graduate of the Air Force Academy, where he became well known for his athleticism, leadership and strength of character. He was a sports standout in high school and at the Academy, and while serving in the Air Force, he inspired many to start CrossFit.

He is survived by his wife, Capt. Dana Lyon, and many other friends and family members.

VERVE UPDATES

  • If you are interested in volunteering with the Special Olympics this month or next month, you can follow THIS LINK and find several events.  If you do sign up for one, let us know so we can get a group together!!

Thursday 180201

3 Rounds for time:
Run 400 meters
5 Rope climbs, 15′

Post times to comments and BTWB

Say hello and congratulations to the CrossFit community’s newest L3 Certified CrossFit trainer, Paul Buono.

 

Calling all captains!!

Folks, as stated last week, we are underway in prepping for the CrossFit Games Open. We plan to have our 2nd Open Team Cup by diving Verve up into 4 teams again this year. With that being said, we need some captains. What does that mean?

We need 3 people to step up and decide to be the captain of a team. You won’t be alone, you will have a co-captain of your choosing. The responsibilities of the captain and co-captain will include:

-One or both be present on draft day, to draft team members.

-Be the rally point person for your team. This can include, should you choose, to create a FB group for your team to communicate through.

-Encourage participation from your team.

-Make sure any and all Open related info is appropriately reaching all the members of your team.

-And most importantly, create a Team Name.

The responsibilities and time commitment are not big. Your biggest one will include the draft. Speaking of the draft, we will be doing it a little different this year. Saturday February 17th we will have a draft party at Verve following Open Gym. We will have beers, corn hole, perhaps some grill action, and of course, the draft.

Every single Verve athlete that registers for the Open will be involved in the draft. The first round will go in order of those who volunteer to be captains. Right now Paul Buono has you all beat, he volunteered to be a captain first. For the first several rounds, there will be one single pick. For the next several rounds captains will be picking 3 at a time. And for the final rounds, captains will pick 5 at a time. The number of rounds will depend on the number of people signed up for the Open. This information will be set in stone Saturday morning. After the first round, picking order will be done at random and moderated by Verve’s own draft aficionado, Eric Clancy. It should make for a fun afternoon and the start to some amazing team vs team trash talk. 

New to CrossFit and the Open? Possibly coming back from an injury? New to Colorado and hating every minute of working out in altitude? There is absolutely no reason not to participate in the Open, as none of those things matter as much as simply being involved and having fun. Everyone will be able to contribute points to their team no matter their performance in each Open workout. At the time of the Open I will be 5 months out from shoulder surgery. I will be signing up. I will make my best attempt to perform the scaled versions of the workouts, and if even those are beyond my abilities, I will do whatever portion of the workouts I can. And yes, I’m looking to be drafted. 

None of this fun time shenanigans is a go without team leaders. Interested? Send me an email, courtney@crossfitverve.com, and let’s get this Open Team Cup party started. 

Wednesday 180131

For time:
75 Dumbbell Snatch, alternating 40#(25#)
50 Hand Release Push-ups
100 Double Unders
75 Wall Balls 20#(14#) 10′(9′)
50 Box Jumps 24″(20″)
100 Double Unders
75 Dumbbell Goblet Squats 40#(25#)
50 Toes to Bar
100 Double Unders

Post results to comments or BTWB

Joannie and Jenn!!

VERVE ATHLETE SPOTLIGHT – The one, the only….. JOANNIE BRADEN!! 

*Joannie has been a member with Verve since 2011! She is a true OG Verver!

#1 – Where were you born? Washington DC

#2 – What / Who got you into CrossFit? My son (Nat) said he’d do yoga if I tried CrossFit. Then he bought me a pass for a private lesson with Zac.
#3 – If you could program your favorite workout, what would it be? My favorite workout would definitely include Eric translating the Workout and insisting I can manage it. 
#4 – Where do you most hope to visit? Machu Picchu among others
#5 – What was your first/worst job you ever had? Building sub sandwiches at a sub shop in on Connecticut Ave in DC.  The smell of sweet pickles and onions bugs me to this day and I still cant stand squished flat processed meat
#6- If you could have dinner with 3 people, dead or alive, who would it be? Abraham Lincoln, Aung San Sun Kyi and Meryl Streep

Tuesday 180130

Every 2:00 x 10 Sets
2 Hang Power Cleans + 1 Power Clean + 1 Push Jerk

 

Post weights to BTWB

 

We are very excited to announce that we will be hosting The CrossFit Aerobic Capacity Course.  The course is 1 day and will be on March 24, 2018.  Below is a description of what to expect from the course.  Price for the course is $349 and you can register by using this link :  https://crossfit.regfox.com/acdenvermar2018

The Aerobic Capacity Specialty Course is appropriate for all CrossFit populations ranging from the day-to-day CrossFitter to the competitive CrossFit athlete looking to create a more robust and efficient aerobic system. Coach Chris Hinshaw details how he integrates various training methodologies into CrossFit programming to maximize overall athletic performance. Participants leave with a better understanding of how to develop their own cardiovascular “engine” and apply this knowledge to a training scenario for individuals or gym populations.

LEARNING OBJECTIVES
The Aerobic Capacity Course teaches participants:

How fatigue develops and limits athletic performance.
How to maximize cardiovascular fitness by creating an optimal balance between the energy systems.
How to apply training based on aerobic capacity, lactate threshold and aerobic threshold to target personal goals.
Speed-endurance and strength-endurance training protocols to increase overall work capacity.
How to assess and identify any athlete’s aerobic fitness.
How to create individualized “paced” workouts and heart-rate-based programming.
How to understand and perform the dynamic warm-up.
Assessment, recruitment, sequencing and endurance development of the muscle-fiber spectrum.
How to incorporate modern endurance-training methodologies into the full spectrum of CrossFit functional movements (e.g., weightlifting, gymnastics).

PREREQUISITES
None

CERTIFICATES
Sent electronically 1-2 weeks after course completion to the email address used for registration.

LANGUAGE
The default language for this course is English. Any course with a translator is specified in the Language section from the event registration link.

Monday 180129

27-21-15-9 reps for time:
Front Squat, (95#(65#)
Calories on rower

Post times to comments and BTWB

When one of you is doing a kid exchange and one of you is doing a “kid” exchange.

What’s the word hummingbird?

Last week we posted about the CrossFit Games Open. It starts February 22nd. We are putting together the logistics for Verve’s 2nd Open Team Cup as we speak. We want you folks to get excited to participate in this annual event and get excited for some friendly in house team rivalry. Stay tuned to the next several Thursday blog posts for all the details. 

To participate in the Open Team Cup you need to be registered in the Open. You can do that now! Click here to register. **When you register please be sure to select CrossFit Verve as BOTH your TEAM AND AFFILIATE.**

The Bod Pod will be returning to Verve on February 15th. Mobile Body Metrics is coming back to give some of you a look into how things have been going over the past few months or take some baseline measurements for comparison later. It’s a simple way to get out body weight and body fat % measurements. The test is $50 is this is the first time and $40 for any retests. Click here to schedule your time on the calendar. 

Sunday 180128

Every 5:00 x 5 Rounds:
Row 500 Meters
20 Russian kettlebell swings, 35#(26#)
20 Tempo air squats

Post times to comments and BTWB

Pretty sure that’s not a happy smile on Eric’s face. That’s a #SexyFaceSunday courtesy of some post WOD mobility.

Saturday 180127

As a team of 3, complete as many rounds as possible in 20 minutes of:

10 Meter Overhead Walking Lunges 135#(95#)
10 Shoulder to overhead 135#(95#)
10 Meter Handstand Walk

One partner moves, while the other two rest. Relay style

Reminder that we have Yoga with Kacey tomorrow at 11:00 am 

YEAH BUDDY! Fries and almond butter, a spectacular marriage.

FRIES!! YES….. FRIES!

Ingredients:
1 large butternut squash
1 Tbs coconut oil
1/2 Tbs cinnamon
1/2 Tbs nutmeg
Sea Salt and pepper to taste
1/3 cup Life of Riley Almond Butter
1/4 cup almond milk
2 Tbs honey

Directions:
1. Pre-heat oven to 400 degrees and line a baking sheet with parchment paper. Set aside.

2. Cut the butternut squash in half and remove the seeds. Then peel the outside. Finally cut the squash into stick shapes, about 1/2 inch thick.

3. Place the squash sticks in a row on the lined baking sheet.

4. Heat the coconut oil in a small sauce pan until melted. Using a coasting brush lightly coast the squash sticks.

5. Sprinkle the cinnamon and nutmeg on top. Then add salt and pepper to taste.

6. Place in the oven and bake for about 30 minutes, or until desired crispiness.

7. In a medium bowl, add the almond butter, almond milk and honey. Whisk until well blended.

8. To serve place the squash fries on a plate and drizzle the almond glaze. Finish with a bit more sea salt.

Friday 180126

Every 3:00 x 5 Rounds
9 Chest to Bar Pull-ups
15 Dumbbell Deadlifts 40#(25#)
21 Wall Balls 20#(14#) 10′(9′)

Post results to comments or BTWB

Ali’s impeccable tracking!!

The new year is upon us!!! Such an exciting fresh start with new goals.  But what good are goals without specific action and progress tracking??? Whether you are in the nutrition challenge, competing in the Open, or just have some general improvement goals you would like to achieve, tracking your progress is the BIG step in achieving them.

We have many new members and this information is always relevant.  Take a minute, read through this article, and if you have any questions talk to one of the coaches!

ARE YOU KEEPING TRACK? – CrossFit Invictus

“So, I would like to take a poll. How many of you know your numbers? You know, like how much is your one rep max back squat? What is your heaviest clean and jerk? I am sure some of you can tell me instantly your numbers or can head over to the red cabinet and look through your logbook to tell me your numbers.  As for the rest of you, my question of knowing your numbers may be a foreign concept. Alas, we shall change this! Soon we will live in an ideal world where everyone knows what they are currently lifting. I guess I should state that this isn’t just about numbers. Keeping a record of your lifts is important, but keeping a record of your workouts is just as important, for many reasons.

1) Keeping a workout logbook can help measure your progress! If you don’t know how much you lifted or what your time on the workout was previously, then it is hard to measure any progress.  Instead, write down exactly what weight you used and in what time you completed the workout. That way, next time the workout comes up you can see how much stronger and faster you are!

2) A workout logbook can help you set goals. Say a workout, like Fran, comes up on the board. If you have been keeping track of your workouts then you will know what your old Fran time is (if you have done it before). Say your old time was 5:45 with the prescribed amount of weight. That was 4 months ago. You can now set a new goal, say 5:15. By keeping track of your workouts, you can set realistic goals.

3) It will help you to continue to make progress.  Often, a lift will come up that says something like ‘Deadlift x 3 @ 85% of your 3-RM.’ This is going to be an awful hard prescription to follow if you have no idea what your 3-Rep Max on the Deadlift is. You have no idea if you lifted 205 x 3 or 225 x 3, a big difference in numbers when trying to make progress in your deadlift. Keeping track of your workouts will also be handy as we continue with the testing days in the group sessions. We can only have re-testing days if we have something to re-test!” – see full post here

Now, this may be a reminder for some of you or new news for many but, along with belonging to one of the most awesome gyms with the most awesome members, you ALSO get a free membership to Beyond the Whiteboard when you sign up!!

What is Beyond the Whiteboard (BTWB)?? – BTWB is a website or phone app that gives you the capability to track ALL of the work you do in and out of this gym.  You can track 1RM, WOD’s, Hero WOD’s, Girl WOD’s, water intake, weight, etc.  You can also compare your performance to others in the gym or across the world.  BTWB will track your input and analyze the data, give you graphical analysis, and so much more.  Here are a few screen shots of the website:

Beyond the whiteboard Log in screen!

Beyond the whiteboard Log in screen!

Log your workout screen

Log your workout screen

Analysis screen

Analysis screen

How do you sign-up? E-mail eric@crossfitverve.com; he will then send you a log-in to get your account set-up.  Play around for a while to figure it out.  If you have any questions, feel free to ask one of the coaches, and we are happy to help.

VERVE UPDATES

  • Yoga THIS SUNDAY with Kacey!!!  11am!

Thursday 180125

As many rounds as possible in 22 minutes of:
Run 800 meters
40 Burpees
30 Toes to Bar

Post rounds and reps to comments and BTWB

#tbt to Sarah working through 17.1 during the CrossFit Games Open, with Adam as her judge.

It’s that time of year again, it’s the CrossFit Games Open time!!!

What does that mean? We have several new members to Verve and beyond being new to our community, they are new to CrossFit. So I want to take a moment to explain, that which is, the CrossFit Games Open. (No dangling preposition happening here, for all you grammar police)

Every year CrossFit crowns one man, one woman, and one team the fittest in the world. This crowning happens after a week long competition that takes place over the summer. But one cannot simply just show up to the CrossFit Games, one must first win the opportunity to go. And that all starts with the CrossFit Games Open. The Open is a weekly competition lasting 5 weeks. Every Thursday starting February 22rd a workout will be announced. Anyone in the world can sign up to participate in the Open, they will have 5 days to do the workout and submit their score. At the end of the 5 weeks, the top men, women, and teams in each region will earn their spot at the CrossFit Games Regionals. Regionals takes place in May, and it’s at this weekend long competition where the top 5 men, women, and teams can earn a trip to the Games. 

Woh. . . that’s a lot of information. I’m still not sure I understand. 

Verve loves to participate in the Open and we love to get as many of it’s members involved in the Open too. It’s as simple as going to the Game’s site and registering, total cost is $20. And now you have the opportunity to compete against hundreds of thousands of people across the world in weekly CrossFit workouts. The best part about the Open? Every workout has a scaled version and there are various divisions based on age, all of which make the Open possible for anyone and everyone to compete in. But there’s more. . . 

The Open Team Cup is back for it’s 2nd year. We will once again be making the Open become a big in house competition. Verve will be made in to 4 teams, able to earn points based on how many people do the workout, top RX and scaled finishers in each workout, passing the judge’s course, and more. The winning team at the end of the Open will get a Verve sponsored social event to celebrate. So for those of you on the fence about whether or not to sign up for the Open, now’s the time to hop over to the side that gets you registered. It’s no longer about where you place in the world, now it’s about how much smack talk you can back up when you get to go head to head with your WOD buddy. We want to stress, ANYONE and EVERYONE can sign up and participate. Don’t do WODs RX at Verve? That’s cool, not a lot of people do. But just your participation each week will get points for your team. I’ll be signing up and my goal is to at minimum attempt the scaled divisions, knowing that may not even be possible, but it’s all about the experience. 

There is only one prerequisite to participate in this fun filled competition. . . you have to register for the Open. We are super excited to do this. We want you to be as excited. The Open is meant to be such a fun time of the year but this will surely guarantee that for us. So get pumped and get registered. Registration went live the first week of January, click here to go to the site. *Verve’s team has not been registered yet, please pick Verve as your both your AFFILIATE and your TEAM when registering. As soon as our affiliate is officially registered, you will be added to the team.*

Wait!! What Verve Open Team Cup team are you going to be on?!?! Don’t you worry about that right now. . . that party has yet to start. Over the next few weeks we will continue to give you updates about our in house teams, so stay tuned.