Wednesday 140820

Three rounds for time:

21 Bench press 135# (95#)
3 L-rope climbs

Post time to comments and BTW.

photo 39 475x712 Wednesday 140820

Meal prep is fun and delicious.  Why even wait to cook it?!

Here’s a delicious recipe from Nom Nom Paleo, she was so fun when she visited us!  This is seriously one of our favorite new family meals, give it a try.  Slow Cooker Roast Chicken and Gravy.  

Ingredients:

  • 4-5 pound organic kosher chicken 
  • 2 tablespoons of ghee
  • 4 large leeks, white parts only, chopped medium
  • 1 lemon
  • 6 cloves of garlic, peeled
  • 1 teaspoon tomato paste 
  • 1/2 cup chicken stock
  • Poultry seasoning
  • Kosher salt
  • Freshly ground pepper

Here’s what you do:

Gather and chop up your veggies and melt the ghee in a large cast iron skillet over medium heat. Sauté the leeks and garlic and add the tomato paste.  The aromatics should be softened and lightly browned after 8-10 minutes. Season the vegetables with salt and pepper to taste.  Then, deglaze the pan with the wine and/or chicken stock, and transfer everything to your slow cooker. Dry off the bird and season it well — inside and out — with salt, pepper, and your favorite poultry seasoning.  Half the lemon and stuff inside your bird (thanks Molly!)  Place the chicken breast side down in the slow cooker, put on the cover, and set it to cook on low for 4-6 hours.  When the chicken’s finished cooking……take it out of the slow cooker and let it rest for 20 minutes.  Check the braising sauce for seasoning, and blend it either with an immersion blender or put in your handy dandy blender to make a delicious gravy!  It’s pretty much incredible on everything.

Chicken 22g = 1P  Gravy = mmmmF

We serve it with a cauliflower & parsnip puree and steamed vegetables.  Both the puree and the steamed vegetables are 252 g = 1C to complete your meal.  

Cauliflower Puree Ingredients:

  • 2T olive oil 
  • 2 pounds cauliflower (about 1 large head), trimmed, stems and florets cut into 1-1/2 inch pieces
  • 1 medium parsnip, peeled and cut into large dice
  • 1 medium garlic clove, smashed
  • 2t salt, plus more as needed
  • white pepper
  • 1c almond milk

Instructions:

Heat the oil in a large saucepan with a tight fitting lid over medium-high heat until shimmering.  Add cauliflower, parsnips, garlic, salt and pepper and store to coat with the oil.  Add the milk and bring to a boil.  Reduce the heat to low, cover, and simmer until the vegetables are knife tender, about 20 minutes.  Transfer the mixture, including liquid to a food processor or blender and process until smooth or texture you’d like.  Taste and serve!

photo 1 21 300x300 Wednesday 140820

Yum!

**Use your fitness for FUN alert**

Wanna get out on the water and test your rowing capacity in the real world?  Have you been steadily improving your love of the ERG in Maddie’s epic rowing classes throughout the season?  Well you can have your chance this month!  We are teaming up with Mile High Rowing Club who is kind enough to host us on Sunday, August 31st from 7AM-10AM.  Cost is $45/pp and limited to the first 24 people who sign up.  We will watch the US Rowing Safety Video first thing followed by a quick demo of boat handling and then get on the water.  Come get your vitamin D the natural way and put your fitness to work on the water.  Email Maddie@crossfitverve.com to get signed up.

Tuesday 140819

Push Press
2 – 2 – 2 – 2 – 2 – 2
then:
“Randy”
For time:
75 Power Snatch 75# (55#)

Compare to 121004
Post weight and time to BTWB.

IMG 0491 475x316 Tuesday 140819

Still love seeing all these rowers even if I don’t really like getting on one of them all that often!

A post from a while back that I felt needed another run.  Post your thoughts to the comments.  

We have many successful people in all facets of life at Verve, whether lawyers, architects, entrepreneur, teachers, business professionals, or private business owners, Verve has some intelligent and successful folks working out.  

Forbes.com recently had the CEO of a new start up contribute an article about the similarities he saw between being a CrossFitter and being an entrepreneur.  

Taken directly from the article by John Jackovin on Forbes.com:

1. People think you’re nuts. The reaction is almost always the same. They think you have a screw loose, but secretly they admire what you are willing to put yourself through. I love this. I don’t want to be a “me too.” I want people to see what a lot of hard work can do.

2. You are good at little and fail often. Every day you fail. Fail to close a customer. Fail to do another muscle up. And both really shed light on things you are good at and the things you are horrible at and ultimately need to work on. Identifying weakness is key. You can’t fix it if you refuse to believe it’s not broken.

3. You need strength and stamina. Whoa buddy. You have to be prepared for everything and to do anything. Being specialized means you are bad at 99 out of 100 things, which won’t work for entrepreneurship or CrossFit. You better be at least a little bit product guy, design guy, marketing guy, tech guy, sales guy and numbers guys as much as you need to be a runner, Olympic lifter, gymnast, kettlebell’er, wall baller and GHD sit-up master.

4. You have a special personality. I have found some of the most interesting people in startups and CrossFit. Sure, there are interesting people outside of these two circles, but there is something attractive to me about both sects. Maybe it is the curiosity as to why these people do the things they do.

5. You will hit massive setbacks. There are bumps in the road every day, but then there are massive setbacks. Case in point: My company Bawte just rewrote our entire system — soup to nuts. Why? Because it did not fit the market we were trying to serve. Similarly, about three months ago I ripped the bicep clean off the bone in my forearm. But I have to stay focused, get better and get stronger, and I’ll be back to competing in no time.

6. You must think strategically and adjust continually. Every day provides new challenges and hurdles. Sure, you have your strategy and you’ve defined how you are going to get there, but it almost never goes according to plan. You must always revisit your tactics as you go to see what is working and what is not. You think you are going to push straight through DT without putting the bar down? OK tough guy/girl, what happens when your grip goes? A good CrossFitter will be able to adjust at a moment’s notice to figure out how to get the task at hand done despite a setback, just like a good entrepreneur.

 

Monday 140818

“Tabata Something Else”

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises. Post total reps from all 32 intervals.

Compare to 100923

Post scores to comments or BTW.

Oly Shoes or Chuck Ts for Squats?

This is a fairly common question – What shoes should I wear when I am squatting?

Oly shoes will have a tremendous effect for those with poor ankle mobility, allowing you to keep a more upright torso. And when it comes to the Olympic lifts, this is ideal.

Chuck Ts will allow you to really sit-back and engage the posterior chain, which is ideal for pushing some heavy weight on your Back Squat. But your torso angle won’t be as upright.

So, which one is it? Well, as usual, the answer isn’t exactly black and white. Here is what I have found works best for me:

  • Oly shoes for my Front Squat, Overhead Squat or any Olympic Lift.
  • Chuck Ts (or other flat heel shoe) for Back Squats, Deadlifts, and just looking cool in general.
  • Reebok Nano’s or the Warrior Prequel 2.0 when it’s time to hit a WOD with an all-around shoe.

It really will come down to your goals – is a really heavy back squat what your aiming for? Or are your more concerned with crushing the Oly lifts?

Experiment with both and see what works best for you!

 

Sunday 140817

7AM WOD only at Verve.  Track WODs at 9AM & 10AM WODs, see below.

“Midline March”

3 Rounds for time:

25 GHD sit-ups
15 Meter handstand walk
15 Meter overhead walking lunge 135# (95#)

Post time to comments and BTW.

IMG 0001 475x852 Sunday 140817

Sharing the love for mobility work.

7AM WOD only at Verve.  

Track WODs at Manual High School.  Address: 1700 E 28th Ave, Denver, CO 80205.  This is super close to Verve and we hope to see you there!  Track WODs are different than posted above WOD.  Times are 9AM and 10AM at the track, see you there!

Saturday 140816

7AM WOD only today at Verve.

For time:

Run 800m

5 Rounds:
50 Double unders
10 Chest to bar pull-ups (no butterfly)

Run 800m

Post time to comments and BTW.

IMG 0008 475x712 Saturday 140816

Meghan strong in her overhead squat.

Only a 7AM WOD today at Verve.  

Sunday will bring another 7AM WOD and Track WODs at Manual High School.  Address: 1700 E 28th Ave, Denver, CO 80205.  

Track WODs will be different than the posted WOD, so pick your poison!  Come WOD early and get your yummy weekend breakfast before everyone else gets in line!  See you there.

Friday 140815

For Load:
Shoulder press 1-1-1-1-1

Then, 5 rounds for max reps shoulder press:
In 1 minute perform 7 bupee box jumps followed by as many shoulder press as possible @ 50% 1RM 
Rest 1 minute

Post load to comments or BTW

IMG 9976 475x316 Friday 140815

Congratulations to the winners of the recent in-house weightlifting meet!

 

Jason Fine’s Project Kindness  by Priscilla Tallman

Jason Fine, co-owner of CrossFit North Scottsdale in Arizona, and his wife, Erin know first-hand what the heart of the CrossFit community looks like. They know what it’s like for a tight knit community to come together and rally for each other regardless of the circumstances.  A community that shares in both joy and sorrow – good news or bad.

Recently, for 44 year-old Jason Fine, the news has been bad.

16th in the World

A few months prior to competing at the 2013 South West Regionals, Fine (a Master’s competitor in the 40-44 age division) saw a doctor to ask about a lump he noticed under his arm. After ordering a few tests, his doctor cleared him and asked him to follow up if he noticed any changes. Fine continued on with life and training; at the age of 43 although he was qualified as a Master’s athlete, he competed against athletes as young as 20 years his junior at the South West Regionals “just for the experience.” He then headed to Carson, California for the CrossFit Games sitting in 8th place for his division. He finished the week as 16thin the world – he now knows that he did all that while he had cancer.

In April, 2014, as the CrossFit Open was coming to an end, Fine was diagnosed with Stage 4 malignant melanoma cancer.

Fine had done everything right. He had regular doctor appointments, check-ups and physicals. He had his skin and lump checked by a dermatologist, had moles removed and biopsied, had follow-up doctor visits and even sought a second, third and fourth opinion.

It was that fourth doctor that eventually found the cancer almost a year after he noticed the lump. Fine, as it turns out, is one of the ten percent of the population who did not have a primary cancer site that he had ignored. He had no outward symptoms, no warning signs.

Fine (and his sister, Robyn, who is also battling the same disease) has what his doctors believe is a genetic marker that sets off the cancer. In his case, the cancer has progressed quickly and despite surgery, radiation and aggressive treatments, his cancer continued to spread throughout every corner of his body. In an excerpt from his personal blog on July 2, 2014 Fine describes the news he gets from a recent scan:

“News was not favorable. I have cancer almost everywhere. Thyroid. Ascending aorta. Pancreas. Right and left kidneys. Right and left groin lymph nodes and right axillary lymph nodes. Thirteen new tumors. Many of them and 1-2” in size. I can feel them when I breathe deeply and swallow. Along with a few superficial ones around my body. FU CANCER!”

His treatment, emotional journey, adventurous spirit, relationships with his friends, CrossFit community, family and his wife are all written about in his blog. Although he is fighting a terminal cancer, Jason and Erin have chosen to move forward and smile everyday living by the mantra “We have today, let’s make it the best.”

They have done just that. As a gift from their community, Jason and Erin have been able to travel and check things off their bucket list as well as visit family members out of state thanks to the CrossFit North Scottsdale community. A group from their box started a private fundraiser to make sure the Fine’s were able to get away spontaneously between treatments for a few days when they needed a break. Four local affiliates also hosted fundraiser WOD’s to provide financial support and relief for treatments, travel or other needs.

“It has positively affected our box, our community. They have totally stepped up under negative circumstances. We are a lot tighter, closer. People have been bringing us meals, bringing me to the hospital. It brought out the goodness of what already exists in CrossFit” said Fine.

Project Kindness: Free Hugs

It was out of this goodness that Project Kindness was born. After a series of bad news from doctors regarding scans and prognosis last week, Jason was up most of the night vomiting. His wife was asleep in bed and he was in terrible pain.

“I wanted to die,” said Fine – “I thought it was the only thing to take away the pain. After three hours, I finally got myself up off the floor. I needed to find a way to make my week better. It [Project Kindness] was something I made up to find a way to cope.”

The next day, he made a sign that said “Free Hugs” and set out at the Mayo Clinic to show people a little more kindness.

“I was shy at first. I didn’t want to be the creepy guy with a sign, but I opened up. When the elevator opened up, there was a guy standing there with a tracheotomy tube coming out of his neck, draining – I flashed my sign at him and he pointed to himself like ‘who me?’ I said ‘yes,’ he nodded and we [Fine and two friends] gave him a group hug,” said Fine.

Acknowledging that people are fighting private battles that are not always apparent, Fine made it a goal to give 100 real hugs from people he didn’t know. He has since changed that goal to “as many as he can get” with the time he has left.

“I don’t have a lot of time left. I am trying to find every bright spot that I can – it’s been working and I’m going keep doing it until I die. It’s so simple to do simple things for each other,” said Fine.

Going Forward

Jason Fine is logging off for a while. After keeping friends, family and the CrossFit North Scottsdale community updated on his journey for several months through his blog, he is choosing to spend every moment with his wife and his family. Project Kindness will go on. He asks you to continue it as well:

“The most impactful lesson I learned in this short journey with cancer is we can all be a little kinder … This battle taught me more than I can put into words right now, but I had a major awakening a couple months ago after diagnosis and prognosis. Don’t wait for something like this (or never) to learn to be better. Be a better husband, wife, friend, brother, sister, son, daughter, uncle, aunt and person … TODAY. It doesn’t have to be complicated, simple acts go so far. Be present. Listen. Hug away … Love to you all, Jason Fine.”

Fine added: “Life changes so quickly. I hope it [my story] has a longer impact than just a social media piece. It is so simple to do simple things for each other.”

 

I posted this article, not to make you sad or depressed, nor is it a cautionary tale, but for the following reasons:

#1 – You belong to an incredible community called CrossFit.  People who suffer together will bend over backwards when one of their own is in need.

#2 – Life can be unexpectedly short, so be kind and enjoy it!

#3 – Free hugs are always available from the coaches, including Clancy (he loves them)!

 

VERVE UPDATES:

-GOOD LUCK TO ANDY DUTTON WHO WILL BE COMPETING IN THE FOSSIL GAMES THIS WEEKEND @ CROSSFIT STAPLETON!!!  GO SHOW HIM SOME VERVE LOVE!

-There is a seminar at the gym this weekend, so the modified schedule is as follows:

Saturday – WOD @ Verve 7am only

Sunday – WOD @ Verve 7am then Track WOD @ 9am and 10am at Manual High School

MANUAL HIGH SCHOOL TRACK

1700 E 28th Ave, Denver, CO 80205

 

 

Thursday 140814

For time:
12 Strict ring dips, 100 meter sprint, 6 squat cleans 225#(135#)
10 Strict ring dips, 100 meter sprint, 5 squat cleans 225#(135#)
8 Strict ring dips, 100 meter sprint, 4 squat cleans 225#(135#)
6 Strict ring dips, 100 meter sprint, 3 squat cleans 225#(135#)
4 Strict ring dips, 100 meter sprint, 2 squat cleans 225#(135#)
2 Strict ring dips, 100 meter sprint, 1 squat clean 225#(135#)

Post times to comments and BTWB

IMG 0365 475x356 Thursday 140814

Do squats and good mornings. Because nobody ever wrote a song about a small ass.

 

Our very own rowing trainer phenom, Miss Maddie Berky, has put together Elevation Rowing Seminars. Through it she will be hosting rowing seminars with her very first one being hosted right here, at CrossFit Verve on Saturday August 30th from 2:30-5pm, the cost is $60.

Truth: rowing is really freaking hard. Also truth: it does not need to be the bane of your existence in every workout. Remember when doing cleans was exhausting all over. You weren’t sure when to accelerate your hips; your past dumbbell curl days had you Jersey Shore that thing up to your chest like it was your job….And then all of a sudden something clicked. You accelerated that bar perfectly off the ground, swept it into your hips, and it just seemed to magically appear in your front rack. It was still hard. No doubt, but it wasn’t devastating, and neither should be rowing.

Rowing is a skill and at Elevation Rowing Seminars our goal is to make you proficient at that skill. Ever come off the rower with a sore back, pumped up forearms, & hammies totally fried? That doesn’t need to happen. Instead, you should come off that machine ready to take on whatever comes next, be it thrusters, pull-ups, or some other shenanigans.

Over the 2.5 hours of the seminar, we will dive into not only sequecing & power application, but also pacing, damper setting, & starts & builds – everything you need to change the way you feel on the rowing machine and throughout a workout. It’s never going to be easy, in fact it’s going to be incredibly challenging, but it will be a challenge you are in control of – one you can own.

You can register for the seminar at www.elevationrowing.com (click here for direct link)

row1 475x366 Thursday 140814

Check out that professional shot!!

Wednesday 140813

Take 15 minutes to work up to heavy OHS

Then, for time:
10 To 1 reps of OHS @ 65% of today’s 1RM
10 Toes to bar between each set of OHS

Post scores to BTW.

enchilada stew 300x225 Wednesday 140813

Delicious Easy Recipe – Paleo Enchilada Chicken Stew from PaleOMG.com

If we’re ever in a pinch for some healthy eats and don’t really feel like cooking, the crock pot becomes my best friend. Granted it takes a small bit of planning in advance, but it’s literally as simple as throwing all the ingredients into  your crock pot (either first thing in the morning before work or before bed) and then eating it once it’s done! Super simple, delicious and nutritious.

Next time you don’t feel much like prepping healthy meals for the next couple of days, give this recipe a shot.

Recipe from Juli Bauer at PaleOMG.com – original recipe can be found by clicking here.

Ingredients

  • 2lbs chicken breasts
  • 1 yellow onion, chopped
  • 1 green bell pepper, chopped
  • 1 (4oz) can of chopped jalapenos
  • 1 (4oz) can of chopped green chiles
  • 2 tablespoons coconut oil
  • 1 (14oz) can of diced tomatoes
  • 1 (7 oz) can tomato sauce
  • 3 garlic cloves, minced
  • 1 tablespoon cumin
  • 1 tablespoon chili powder
  • 2 teaspoons dried oregano
  • salt and pepper, to taste
  • bundle of cilantro, to garnish
  • avocado, to garnish

Instructions

  1. Pull out your handy dandy crockpot.
  2. Add your chicken breasts.
  3. Then add the rest of the ingredients on top, in any order.
  4. Put on low for 8-10 hours or high for 6-8.
  5. After it’s done cooking, use tongs to pick at the chicken to shred it in with all the ingredients.
  6. Top with cilantro and some avocado.
  7. Eat up!!

 

Tuesday 140812

5 Rounds for time:
10 Power cleans 135#(95#)
10 Burpees

Post time to BTWB.

IMG 9896 475x316 Tuesday 140812

Matt throwing some weight overhead!

How often have you told your friends or associates that you do CrossFit and that they should give it a try.  Only to hear someone say that they don’t want to get too bulky or put on too much muscle.  We all know that truth, that our preferred form of fitness is so well rounded that we don’t focus solely on exercises  that are going to just build huge bulky muscles.

Let’s be honest, most sports that people play don’t require huge body builder type muscles, but most people that play sports do want to be as strong as possible.  So how do we gain strength without getting bigger?

We need to focus on relative strength in order to get as strong as we can without becoming too big that it could possibly affect other areas of our fitness.  Ever seen a professional body builder running a 5K?  Me neither, but I’m guessing it wouldn’t look to fluid.    Relative strength is being as strong as possible at the lightest weight we can maintain.  

A relative strength program would focus on sets of 1 – 5 reps, but more importantly think about the time involved to perform those reps, time under tension (TUT).  The goal with a relative strength program is to keep those 5 reps to no more than 20 seconds.  Here’s an example:  Take a bench press workout.  For this to be considered a relative strength program you’d want to perform whatever number of reps you perform in 20 seconds.  Here’s what the tempo would look like.  4 reps with a 4 second lowering to your chest, no pause at the bottom and 1 second to press the weight out back to the starting point.   At the top go right into the next 4 second descent.  Here’s what it would look like if we wrote it on the board; Bench Press 4 sets of 4 with a tempo of: 4010.  4 seconds to descend, 0 rest at bottom, 1 second to ascend, 0 rest at the top before the next rep. That’s 5 seconds of work for each of the 4 reps, or 20 seconds.  Below are some other variations: 

Bench Press, 4 x 4, 40X1, rest 180 seconds. Total TUT = 20 seconds
Bench Press, 5 x 3, 40X2, rest 180 seconds. Total TUT = 18 seconds
Bench Press, 6 x 2, 42X2, rest 240 seconds. Total TUT = 16 seconds

If you’re trying to be as strong as you can without a bodybuilder type physique, then focus on relative strength. 

Check out the article the above was referenced from HERE. 

Monday 140811

5 Rounds for time:
500 Meter row
50 Air squats
30 Good mornings 45#(33#)

Post score to BTW.

mad Monday 140811

We are all envious of Maddie’s PERFECT squat.

You know you are a CrossFitter when…

  • At least 50% of your Facebook posts are about CrossFit.
  • Your shins have more scrapes than a twelve year old boy.
  • You know better than to say, “That looks easy”.
  • You’ve spent HOURS watching videos of other people working out (who does that?).
  • CrossFit t-shirts dominate your wardrobe.
  • When you travel, your first concern is if there is a local affiliate close by.
  • Refresh is your favorite button after 9pm.
  • 3 on 1 off takes priority in your schedule.
  • The words Snatch and Jerk have lost there comedic value, but farting while deadlifting has not.
  • There are days you have to talk yourself OUT of going to the gym because it’s a rest day and that means you are suppose to rest, right? You are confused at this and ask your coach if you can still go for a run.  When they tell you rest means rest, still confused, you ask if that means you should do nothing or could you do…?
  • You can relate to this sentence “I feel like a GD Navy Seal and an Olympic Gold Medalist wrapped in a F-ing suit of body armor”.
  • You shave your hands.
  • Pain is a relative term.
  • You know what this stands for IWCABTAMD.
  • You know the ten general skills by heart and can recite them at social gatherings.
  • You have posted pictures of yourself working out on Facebook. A lot of pictures.
  • You believe in sweat angels.
  • You’ve looked up the criteria for the Nobel peace prize to see if you can nominate Coach Glassman.
  • Tape and chalk are at a premium.
  • You used to bite your nails and now you pick at your callouses.
  • Almond butter is the nectar of the Gods.
  • You know that the benchmark WOD’s are named after real people and you would find it interesting to talk with some of them and find out WHY? 
  • You think in blocks not calories.
  • Fat is delicious, you laugh at fat free.
  • You don’t remember what it is like to have mirrors in your gym.  
  • You know that a 70%+ dark chocolate bar can sub as 3 blocks carbs.
  • You must workout with loud obnoxious music, but never hear a word of it.
  • You consider other CrossFitters family.
  • You believe the world would be a better place if everyone was a CrossFitter.

And a couple of announcements for you:

Next Foundations Program starts TONIGHT at 7pm.  This class will meet Monday, Tuesday and Thursdays during each week, with a limited number of people per class.  There is a total of six (6) classes that will need to be completed in order to then sign-up for membership. 

Next Free Community WOD is Saturday, August 30 at 8AM.  Sign up on MBO.  If you’re looking to try CrossFit Verve out for the first time, here is your chance.  Come join us and learn about constantly varied functional movements done at high intensity.  The workouts are scaled and modified to each athlete’s level and performed at the highest intensity that the individual can sustain with good form and proper technique.

Community WODs are open to our members to bring family and friends or athletes looking to check out Verve.  Different WOD each class, not the WOD for the day.