Monday 170925

In 15 minutes build to a heavy 1 rep back squat

Rest 5 minutes, then:
As many back squats as possible in 2 minutes with 75% of today’s heaviest lift.

*Bar has to remain on back the whole time and a consistent pace must be maintained for all 2 minutes.

P0st loads to comments and BTWB

Chestee comes to Verve Tuesday!!

Chestee comes to Verve Tuesday!!

 

Tuesday, September 26th @ 2:00pm-6:30pm, Chestee has a trunk show at Verve. It’s not just a sports bra, it’s a Chestee™: patent-pending technology where fashion and function converge. The built-in collarbone guard is designed to help protect athletes against bruising from barbell impact. Alex, from Chestee, will be on hand with a table displaying several variety of Chestee products and answering any questions about them. Be sure to stop by and check out their products.

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Wednesday, September 27th @ 7:30pm, Verve’s own Paul Buono, also of Hatch Nutrition, will be giving the first of 3 nutrition talks on sustainable nutrition. Topics across all 3 talks will include: Talking about general health and wellness with the focus on habits that create long-term and sustainable results. The introduction of macronutrients and weighing and measuring our food. There will be talk about caloric deficits and the pros and cons of this. And how to eat to maximize performance in the gym.

These talks will build off each other, they are not repeat events. The first talk will be Wednesday September 27th at 7:30pm-8:30pm at Verve. The following talks will be approx 3 weeks apart. These talks are free to Verve members. The cost to attend these talks for non Verve members is $10/ talk. We will have a sign up sheet at Verve for Verve members to sign up on, non members will sign up in MBO.

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Saturday and Sunday October 14th-15th Verve will be hosting the Sport Specific Application Seminar. We will have a morning class at 7am both days, Verve will then be closed for the remainder of the day. We will not have any additional classes or open gym time. Are you interested in taking the Sport Specific Application Course? Click here for more information about it.

Sunday 170924

7 Rounds for time of:
10 Kettlebell deadlift high pulls 53#(35#)
10 Push ups
2 Wall walks

Post times to comments and BTWB

Trevor showing us his actual sexy face for #SexyFaceSunday

Trevor showing us his actual sexy face for #SexyFaceSunday

 

Saturday 170923

Bring a Friend to Verve Day workout:

In teams of 2 as many reps as possible in 20 minutes of:
50 10 Meter shuttle sprints
50 Supine ring rows
50 Burpess over your partner
50 Ab mat sit ups passing a medball 20#(14#)
50 10 Meter walking lunge steps with medball 20#(14#)
20 Meter parnter wheelbarrow walk

Post time and partner to BTWB

 

 

SWEET POTATO BREAKFAST SKILLET WITH BACON from: Allergy Free Alaska

Serves: 4 generous servings
INGREDIENTS
12 ounces of bacon, cut into 1-inch pieces
Additional bacon fat, lard, ghee, or coconut oil
5 cups diced sweet potatoes (about a 1/2 inch dice)
4 cups diced zucchini
1 cup chopped onion
1 red bell pepper, chopped
6 large eggs
Black pepper to taste

INSTRUCTIONS

In a 12-inch cast iron skillet (I use and recommend this pan), cook the bacon pieces over medium-low heat until crisp (cooking the bacon at a lower temperature will render more fat).

Use a slotted spoon to remove the cooked bacon from the pan. Set aside. There should be enough rendered bacon fat to coat the entire bottom of the skillet, about 1/8 inch deep. If your bacon didn’t render this much fat (it can vary from brand to brand), add additional bacon fat, lard, ghee, or coconut oil to your skillet until there is 1/8 inch of fat.

Preheat oven to 400 degrees (F).

Increase heat to medium-high and carefully place the diced sweet potatoes in the hot oil. Cook the sweet potatoes without stirring until the bottom of the cubes start to turn golden brown (this can take several minutes). Stir and cook until the cubes just start to soften.

Increase heat to high and add the zucchini, onion, and bell pepper to the skillet. Cook until the vegetables are just starting to soften.

Stir in bacon pieces. Remove from heat.

Make 6 wells in the potato and veggie mixture; break one egg into each well.

Place skillet in the oven and bake for 9-14 minutes, or until the eggs are set. Serve immediately.

 

 

 

Friday 170922

For time:
Row 50(40) calories
40 Wall balls 20#(14#)
30 Kettlebell swings 70#(53#)
20 Box jumps overs 24″(20″)
10 Clean and jerks 205#(135#)

Post results to comments or BTWB

IF THAT LOWER BACK GOT YOU LIKE UGH from deadlifts.

Follow this flow routine, or even just pieces of it, to help loosen it up.

VERVE UPDATES

  • Bring A friend day TOMORROW!  Bring them to any class (excluding open gym).
  • Paul Buono Nutrition lecture – #1 will be Wednesday, September 27th @ 7:30pm  Stop in and get some nutrition knowledge bombs from Verves’ very own.

Thursday 170921

Row 5 minutes for meters
Rest 5 minutes
Row 5 minutes for meters
Rest 5 minutes
Row 5 minutes for meters

Post meters to comments and BTWB

The face only a mother could love. . . and a face you can trust with your nutrition questions.

The face only a mother could love. . . and a face you can trust with your nutrition questions.

Be honest, on a scale of 1- you haven’t left your house in several days cause you can’t walk down the stairs. . . , how sore are you??

If the answer is you’ve been working from home since Monday’s squat session, then you NEED to come in to Verve today. Rowing will be a phenomenal way to work that lactic acid out and start breaking the cycle of soreness. Thursday is your rest day?? Maybe change it up this week and head in for some rowing and the return of no fear when you see stairs. This will also help after yesterday’s deadlift workout. Do yourself a favor and sign up for class on this exceptional Thursday. And show up to said class. 😉

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The theoretical hierarchy of the development of an athlete.

The theoretical hierarchy of the development of an athlete.

In 2002 the CrossFit Journal published and article titled “What is Fitness?”. In this article Coach Glassman introduce the Theoretical Hierarchy of the Development of an Athlete, something that was depicted with the above pyramid. What it tells us is every level builds off the level below it. Nutrition provides the fuel and raw materials necessary for all of life’s processes, effecting every level above it. You can think of this as a house and nutrition is the foundation upon which you will build it. So it is entirely within your control to build the strongest foundation possible for optimal health and performance. That’s the good news and the bad news, because taking control of what we put into our pie holes tends to be an issue for some of us. 

We are constantly being bombarded with the false idea that our weight issues are merely one of an energy imbalance, in order to seek optimal health and aesthetics we simply need to have greater calories out than calories in. And while there is some truth to this, it’s not the whole truth. Because it’s not just a matter of how much we eat but more importantly it’s about what we eat. What foods we consume has a greater impact than just simply how much of it we consume. And this folks, this is what is truly difficult for so many of us. We are so willing to do “whatever it takes” to lose weight but really we aren’t. We are willing to do what is convenient and easy, and surprisingly sweating our butts off in the gym for an hour a day is more convenient and easy than not having a glass of wine or beer at happy hour with friends or skipping the wings on football night.

Truth

Truth.

Knowledge is not power. Knowledge is only potential power. Action is power. Now is the best opportunity for you to get the knowledge needed to take action. Verve’s own Paul Buono, also of Hatch Nutrition, will be giving 3 separate nutrition talks. Topics across all 3 talks will include: Talking about general health and wellness with the focus on habits that create long-term and sustainable results. The introduction of macronutrients and weighing and measuring our food. There will be talk about caloric deficits and the pros and cons of this. And how to eat to maximize performance in the gym.

These talks will build off each other, they are not repeat events. The first talk will be Wednesday September 27th at 7:30pm-8:30pm at Verve. The following talks will be approx 3 weeks apart. These talks are free to Verve members. The cost to attend these talks for non Verve members is $10/ talk. We will have a sign up sheet at Verve for Verve members to sign up on, non members will sign up in MBO. 

This information is not just for those that participate in CrossFit or any other organized fitness program. These talks are for anyone that recognizes they may need to make a change in their nutritional habits. Changes in our nutrition can help us get off of blood pressure medication, decrease the likelihood of getting type II diabetes, ward off high cholesterol, decrease body fat and ease joint pain. There are endless benefits to improving the quality of food we consume. And there is deadline to start. 

Got any questions, let us know in the comments. 

 

Wednesday 170920

As many rounds as possible in 5 minutes of:
50 Double under buy in
12 Deadlifts 185#(125#)
12 Lateral burpees over the bar
Rest 3 minutes
As many rounds as possible in 5 minutes of:
50 Double under buy in
9 Deadlifts 225#(155#)
9 Lateral burpees over the bar
Rest 3 minutes
As many rounds as possible in 5 minutes of:
50 Double under buy in
6 Deadlifts 275#(185#)
6 Lateral burpees over the bar

Post results to comments or BTWB

CROSSFIT COMMUNITY – full article found here

Community is what will change us and the world around us…. 

If there’s one thing that separates CrossFit from other strength-and-conditioning programs, it’s the community. In my opinion, this factor is just as important as technique, coaching and programming. The emphasis on community is what’s changing the mental health of the members at each gym and what has the capacity to impact the greater community of people in general.

Part of the problem with the hate and fear in our society is that people are no longer people; instead, they are online personalities without faces, feelings, struggles and stories. Hate and ignorance are products of people spending too much time isolated, without communities and new experiences. I believe that if you start to put people together, in front of other actual real people, and they start to learn their stories and their horizons start to broaden, humanity starts to re-emerge. It becomes harder to retain the ego that separates oneself from other people. Community reminds us all that we are the same, we’re all on the same journey, in the same struggle, and we all deserve the same respect.

Communities form at CrossFit gyms in the most random ways. People from all walks of life end up in a class together, sweat together, suffer together and work hard on weaknesses together. Through these experiences they become friends and walls are broken down. People become friends with people they never would have expected. All of a sudden, expectations people once had of themselves and other people start to change. Maybe they start looking at people outside the gym differently, as well, as if everyone is a potential friend or community member. People actually become people again.

WE ARE THANKFUL THAT YOU CHOOSE VERVE TO BE YOUR COMMUNITY!!

 

 

 

Tuesday 170919

For time:
Run 1 mile
10 Rope climbs 15′
Run 800 Meters
20 Strict handstand push ups
Run 400 Meters
10 Strict muscle ups

Post time to BTWB

 

Brendan is all smiles for some Monday squatting

Brendan is all smiles for some Monday squatting

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

I like to keep you guys updated on what the programming will look like so below is information about what Monday’s will look like for the next couple weeks.  

Yesterday we did the first squat workout that will last for 3 weeks including yesterday.  Each Monday we will be squatting with the same time domain, 15 minutes for heavy lifting, and after the heavy lifting portion we will be doing enduring work for 2 minutes.  We’ve added in warm up time as well so you’ll be able to get into heavy weights for the entire 15 minutes.  

Each week the enduring piece is going to change a little.  We will add 5% each week to the 2 minute work at the end.  

A few things will make this 3 weeks successful.  Make sure to record as much information as you can. This includes all the warm up weights you do, the number of reps performed in the warm up sets, and the jumps you make when you get into the 15 minutes of clocked time for 1 reps.  Each week I’d like you to start your first working rep a little heavier than the week before.  Have a number in mind that you’d like to end on in the 15 minutes, and make your jumps based on achieving that number by the end of the 15 minutes.  Figure somewhere around 6 to 7 lifts in the 15 minutes.  

After a rest period we will get into the enduring piece.  We will lift for 2 minutes with the goal being continuous moving and no resting the bar on the rack until the 2 minutes is up.  The weights will be dependent on your heavy lift, but try to increase the heaviest lift you do week over week.  Even if it’s a few pounds, there is still an improvement from the previous week and that’s the goal.

After you’re done squatting, if you have time, make sure and cool down on the rowers or bikes to start the recovery process.

Monday 170918

In 15 minutes build to a heavy 1 rep back squat

Rest 5 minutes, then:

As many back squats as possible in 2 minutes with 70% of today’s heaviest lift.

*Bar has to remain on back the whole time and a consistent pace must be maintained for all 2 minutes

Post loads to comments and BTWB

The guys in grey (Eric, Alex, and, Andrew) working on their split jerk. . . and outfit coordinating.

The guys in grey (Eric, Alex, and, Andrew) working on their split jerk. . . and outfit coordinating.

It’s Turkey Challenge time!!

Registration for the 2017 MBS Turkey Challenge goes live Monday and Tuesday!!

Monday morning, the 18th, teams can begin registering @ 9am

Tuesday morning, the 19th, individuals can begin registering @ 9am

*Click here to register. (Better do it quick, it sells out pretty fast.)

If you are unsure what the Turkey Challenge is, it’s and annual competition hosted by MBS CrossFit. It showcases over 400 athletes from masters, individual, and 4 person team divisions. There are thousands of spectators that can stay busy spectating as well as enjoying the many vendors at the event. This year the competition takes place during the weekend of November 17th-19th. For more information, click here.

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This Saturday, September 23rd, will be a “Bring a friend” to Verve day. The classes are free for a friend to try out Verve or simply join you for a weekend workout. (The free class does not include open gym) We ask that you and your friend still sign up on MBO so we know how many to expect. 

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Wednesday, September 27th @ 7:30pm, Verve’s own Paul Buono will be giving the first of 3 nutrition talks on sustainable nutrition. Each talk will build off the one before it. Stay tuned for additional information about these talks in an upcoming blog post. 

*

Saturday and Sunday October 14th-15th Verve will be hosting the Sport Specific Application Seminar. We will have a morning class at 7am both days, Verve will then be closed for the remainder of the day. We will not have any additional classes or open gym time. 

Sunday 170917

10 Rounds for time:
10 Burpees to a target
10 Toes to bar

Post times to comments and BTWB

Someone check Mick for a pulse, confirm he's still with us. #SexyFaceSunday

Someone check Mick for a pulse, confirm he’s still with us. #SexyFaceSunday

 

Saturday 170916

4 Rounds for time:
Run 400 Meters
12 Overhead squats, 95#(65#)
6 Muscle-ups

Post time to BTWB

Donuts!!!

Donuts!!!

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Healthy Donuts with Cashew Cinnamon Glaze  From OddBake.com

Donuts

2 cups almond meal
3/4 teaspoon baking soda
1/2 teaspoon salt
3 tablespoons coconut oil, melted
3 tablespoons honey, melted
1/2 teaspoon SCD-safe vanilla extract
3 teaspoons apple cider vinegar
3 eggs

-Preheat oven to 180C/375F
-Melt coconut oil and honey in a small microwave safe bowl
-Mix all ingredients together in a large mixing bowl
-Divide batter evenly between 12 moulds in a donut pan (each one should be a little less than halfway full of batter)
-Bake for 15 minutes and allow the to cool before removing from the pan

Cashew Cinnamon Glaze

2 tablespoons cashew butter (or smooth peanut butter if you prefer!)
1 tablespoon honey
1 tablespoon coconut oil
1/2 teaspoon SCD-safe vanilla extract
1/4 teaspoon cinnamon

-Melt all ingredients together in a microwave-safe bowl
-When everything is melted, whisk until it’s super smooth
-When donuts are completely cooled, dip them in halfway into the glaze