Tuesday 160503

8 rounds staring a new round every 3 minutes
Row 300(250) Meters
10 Box jump overs 24″(20″)
Rest remainder of 3 minutes

*Score is slowest round

Post to BTWB

Bound Up By Work

Many of us are required to sit in front of a computer for roughly eight hours a day as we perform our daily jobs. Whether you’re a CPA or a teacher, time spent sitting in a chair is making you weaker and less mobile.  Yet, there is no other option – you must perform the duties that you are paid to do.  Here is a no excuses video on how to mobilize the hip, while spending time sitting. Enjoy and take care of the body!

 

 

 

Monday 160502

Take 20 minutes to build to a heavy complex of:
1 Power snatch + 1 hang power snatch

Then:
Every minute on the minute for 10 minutes
2 Hang power snatch at 70% of heaviest complex +
10 Double Unders

Post weights to BTWB

Don't try and take a photo while Paul is around or this is the result.

Don’t try and take a photo while Paul is around or this is the result.

Thank you to everyone that competed, donated, and came by to watch on Saturday for the Team up for Emily fundraiser.  I heard from more than a few people that this was their first experience competing so hopefully everyone had a great experience.  Team competitions are so fun so be sure and keep your eye out for some local competitions if you enjoyed participating Saturday.  If you know of any competitions coming up, be sure and post to comments anytime you hear about one.  There are also a ton of resources online for local competitions so be sure and spread that information too.  

Speaking of competitions, there is an online competition that everyone should get involved with, The Everyday Warrior Team Battle Series.  As we’ve talked about in previous posts, we will be performing these workouts on Saturdays staring on June 4th and continuing for 4 weeks.  This cause is very near to us at Verve so please consider being part of it.  Here are the details:

WHAT IS IT?
The Team Battle Series is a winner-take-all, four-week, online workout and fundraising competition for teams of two — two men or two women. Teams will complete one workout per week beginning Monday, May 30th. Money raised through the Team Battle Series goes directly to individuals in the CrossFit community currently undergoing treatment for cancer.

WHAT YOU NEED TO KNOW:
2 people per team
2 males or 2 females
The team must be registered prior to June 6, 2016 (first week score submission deadline)
Competition Fee: $90 per team or $120 includes a shirt for each athlete. Don’t want the shirt? opt to donate the $30 back to the cause.

IS THIS COMPETITION RX ONLY?
Nope! We have RX, Scaled and Masters divisions this year!
Movements/weights will be consistent with the 2016 CrossFit Open.
Masters division will follow the Masters 40-54 movement standards.
We will have more information once registration is live.
WHAT ABOUT PRIZES?
We will give away prizes to the team that raises the most money along with some serious swag to the winners of each division.

Get signed up HERE

Zink and I are signed up and we’re taking any and all bets!  Bring it!

Sunday 160501

As many rounds as possible in 5 minutes of:
10 Medicine ball clean
10 Lateral jumps, 24″(20″)
Rest 2 minutes
x 3 rounds

Post time to comments or BTWB

Phoebe and Dave partnering up for some heavy deadlifts! Than you to everyone who participated yesterday.

Phoebe and Dave partnering up for some heavy deadlifts! Than you to everyone who participated yesterday.

SLOW COOKER PULLED PORK! – A whole lot of protein!

Do you need more protein in your day??  This is a great way to get lots of it in a delicious, bbq-covered vehicle.  You can see the full recipe blog here

INGREDIENTS

1 cup chopped celery
1 cup chopped onions
1 cup ketchup
1 cup barbecue sauce
1 cup water
2 tbsp vinegar
2 tbsp Worcestershire sauce
2 tbsp brown sugar
1 tsp chili powder
1 tsp salt
1/2 tsp pepper
1/2 tsp garlic powder
3 lbs boneless pork roast

DIRECTIONS

Combine all ingredients except roast in the slow cooker.
Add the roast.
Cover, cook on high for 6-7 hours.
Remove the roast.
Shred the meat, and return it to the sauce.
If desired, thicken the sauce by simmering on the stovetop.
Great for making sandwiches or using in other recipes.

It is May 1st!  I am working on some 30 days goals, including some nutrition goals and some gym goals.  What are some of the challenges you have regarding nutrition and fitness?  Maybe, by putting them here, we can work towards solving them together!

 

Saturday 160430

TEAM UP FOR EMILY! *Option B is not listed below

WOD 1:
Working in a relay each person will complete the following before the next person can go. Order will be F, F, M, M.
For time:
9-6-3 Reps of:
Hand stand push-up
Hang power clean, 135#(95#)
Bar facing burpees

WOD 2:
For time:
1 pair F, M must go through, followed by second pair F, M. Time ends after 2nd pair finishes.
50 Double unders (each person performs)
30 Toes to bar while partner hangs
30 STO while partner holds overhead, 135#(95#)
30′ Walking lunge with weight in front rack

WOD 3:
For time:
In M, F pairs
18 Reps
Partner DL, 315#
Sync C2B pull ups
9-9 Reps
Partner DL
Sync C2B pull ups
9-6-3 Reps
Partner DL
Sync C2B pull ups
6-5-4-3 Reps
Partner DL
Sync C2B pull-ups

Post times to comments or BTWB

Another baby update!! We would like to introduce Cora Marie Smith, daughter of Melissa and Dan! Cora was born 4/22/16 weighing 8lbs. Mom and baby are doing great, just a bit sleep deprived!

Another baby update!! We would like to introduce Cora Marie Smith, daughter of Melissa and Dan! Cora was born 4/22/16 weighing 8lbs. Mom and baby are doing great, just a bit sleep deprived!

WHAT’S HAPPENING AT VERVE?? – the answer is A TON!

-Sprint free trial has ended.  Quick reminder, if you want to add it to your membership, please e-mail info@crossfitverve.com and we will get it added.

-Next Free Intro Class is Tuesday, May 10th @ 7pm!  Tell you friends, it is a great intro to either the regular WOD’s or Sprint classes.

-Everyday Warrior Team Battle Series begins May 30th and we will be performing the workouts EVERY SATURDAY! Follow this link for more details or to register.

 

Friday 160429

Death by:
Handstand push-up
Toe to bar

Minute 1- 1 HSPU + 1 T2B
Minute 2- 2 HSPU + 2 T2B
Minute 3- 3 HSPU + 3 T2B. . .

It will continue this way until cannot keep up with the clock.

Post rounds and reps to comments and BTWB

Sarah (Lev) and Francis welcomed Maizy Lynne into the world April 6th. . . 4 days later she made her first appearance at Verve. Congratulations LeGasse family!!

Sarah (Lev) and Francis welcomed Maizy Lynne into the world April 6th. . . 4 days later she made her first appearance at Verve. Congratulations LeGasse family!!

 

Who’s ready for Saturday’s 3 WODs in 3 hours fitness fest?!?!

Saturday schedule has been thrown out the window and replaced with a 4 person team workout bonanza. The 3 workouts have been posted. . . is your team ready? 

Here are logistics for the day:

  • We need team members/ team names finalized by tomorrow (Friday 29th) @ 5pm. This is so I can set up the gym/ heats for Saturday. So get your stuff together, STAT.
  • We need teams to pay before they can play. $10 per person or $40 per team. Please give one of the trainers cash or check made out to “Verve” so they can mark it down. Any team with a due balance may not participate in the workouts. 
  • The gym will be opened at 7:30am Saturday morning for athletes to arrive and warm-up. There will not be an organized warm-up before the WODs. The trainers will review the layout of the workout and any warm-up/ practice will be left to the individual. 
  • There will be 2-3 heats starting at the top of every hour, beginning at 8am. Team heat times will be posted Saturday morning. . . at Verve. 
  • There are not formal judges, this is relying heavily on the honor system. If it’s not a rep, don’t count it. . . or do and let karma take over from there. 
  • Each team must pick Option A or Option B before the start of the workout. The whole team will do the same option. You may choose a different option at each workout. Simply think about what is best for the majority of your team. Each workout has a 14 minute time cap, not finishing a workout sucks. 
  • We will be asking those that just finished the workout to help reset equipment for the next heat. 
  • There are not prizes, just a fun environment, probably a bit of smack talk, and maybe even a few inside bets placed. . . oh and definitely bragging rights. 
  • There will be open gym following the team event, from 11:30am-12:30pm. 

If you have any additional questions, thoughts, comments, stories about the last team event you did and how awesome it was, please type it in the comments. 

See you people Saturday. 

Thursday 160428

With a 4 minute running clock run 400m, with remaining time as many reps as possible of:
Round 1- Double unders
Round 2- DB power snatch
Round 3- Double unders
Round 4- DB power snatch
Rest 1 minute between rounds

Post reps to comments and BTWB

It takes organization between trainers to coach the main WOD in the front of the gym and Sprint in the back.

It takes organization between trainers to coach the main WOD in the front of the gym and Sprint in the back.

 

Verve is looking for trainer interns!!

Over the years we have been asked numerous times by various people “What sets Verve apart? What makes Verve special?” Our answer has always included both our training and our community. A standard of excellence in training was started by Matt and Cherie, it was carried on through Mas and Joylyn, and Eric and I have done our best to keep it continued. We take pride in having trainers that know the members of Verve, care about the members of Verve, and want to constantly help guide Verve members to improve their fitness. One of the best ways Verve has gone about finding such a person is by looking to it’s members to work to become trainers. 

If you have ever thought about or had an interest in training, we want to talk with you more. We believe by going to Verve members to build our army of trainers, it continues to help us build the other thing we hold so dear, our community. 

Beyond being a current member of Verve, our first requirement to apply is that you hold a current Level 1 certificate. The internship is an unpaid process. We understand your time is valuable and do not want to take advantage of it, but there will be a time requirement of 7 hours per month, which includes a monthly trainer meeting. The internship process will vary from person to person, the goal being to work towards a position as a part time trainer for Verve. During the internship our goal will be to build the 6 characteristics we believe make a good trainer:

  1. Group management
  2. Teaching
  3. Seeing fault in movement
  4. Correcting fault in movement
  5. Presence and attitude
  6. Demonstration

We will also need those in the internship process to begin to learn basic information about Verve as well as how to use MBO and welcome new people to Verve. As trainers our goal is to lead by example, we would look for interns to do the same. 

For more details about the process, to apply to intern, and to ask any and all questions we will be hosting a meeting Thursday May 5th at 8pm. If you have a resume that includes any information regarding history in fitness, training, teaching, certificates, etc. I would encourage you to bring it. If you have any additional questions please feel free to email me, courtney@crossfitverve.com.

 

 

Wednesday 160426.

For time:
50 Wallball, 20#(14#) to 10′
25 Ring dips
50 Box jumps, 24″(20″)
25 Ring dips
50 Wallball, 20#(14#) to 10′

Post Results to BTWB.

CFFootball

Hello CrossFit Verve!

June 18th and 19th CrossFit Verve will be hosting a CrossFit Football Seminar. This will be held from from 8am to 5pm both days.

This course is an introduction to the concepts, movements and level of intensity needed to be successful in training for sport. In the course, participants are provided with a foundation for training athletes. They are taught the fundamentals of sport-specific training, including sprinting, basic movements, warm-ups and cool downs, change-of-direction and agility drills, jumping and weightlifting. Participants are given information on programming, nutrition and diet, and film study. Film study demonstrates the practical application of the CrossFit movements to football and other power sports. Anyone who trains groups that are required to be strong, agile and powerful can benefit from this course, no matter the level of athletes.

A good example of just one of the drills that CrossFit Football will be going over this weekend. Click through their youtube channel, here, to find some more good tips. 

Learning Objectives

The Football Course teaches participants to:

  • Understand the most effective way to utilize CrossFit for sport-specific athletes.
  • Learn how to effectively implement the CrossFit Football program’s “plug and play” strength-and-conditioning template in a gym and/or team environment.
  • Build competency when implementing CrossFit Football’s warm-up progressions, which can also be used as diagnostic tools for identifying an athlete’s limiting factors.
  • Develop competency in the major multi-jointed barbell movements: the squat, deadlift, bench press and power clean, including the ability to teach, see and correct proper mechanics.
  • Utilize recovery as a necessary part of training. This extends to, but is not limited to, intelligent training, nutrition, stretching, identifying limiting factors and mobility.

 

If you are looking for more information about this course, click here.

Tuesday 160426

10-9-8-7-6-5-4-3-2-1 Reps for time of:
Chest to bar pull-ups
Burpee over the rower
Calories on the rower

Post to BTWB

mens t womens tank 1 womens tank 2

 

 

 

 

 

 

 

As mentioned in yesterday’s blog, we are having the in house competition this coming Saturday with all donations going to Emily to help in her expenses to Regionals.  In addition to the competition we are also having custom shirts made with the proceeds going to Emily to help with expenses.

The shirts and tanks pictured above are available for order.  If you want to purchase one, you’ll have to click on the link below.  All shirts will be delivered to Verve for pick up.  Shipping will not be available.

To purchase one of the shirts pictured above, please click on the link HERE.

 

Monday 160425

Take 20 minutes to establish a heavy complex of:
1 Deadlift + 1 hang clean + 1 front squat

Then, every minute on the minute x 7 minutes:
3 Hang clean @ 65% of heaviest complex

Post to BTWB

Pete doing his own version of a sled pull. (sled not pictured, but it was heavy!)

Pete doing his own version of a sled pull. (sled not pictured, but it was heavy!)

Hope everyone had a good weekend.  The Flea was a bit chaotic but it was pretty cool to see so many people walking around RiNo as well as all the local vendors selling their different products.

This is your final week to try out Sprint classes.  If you are interested in Sprint, and based on the attendance, many of your are be sure and email us to add it to your membership or if you only want Sprint make sure and let us know so we can make the necessary changes to your membership  For non Verve members that have an interest in Sprint make sure you have them come in this week and try a class and if interested in signing up, have them schedule their one hour assessment to get started in May.

As of today, you can start signing up your team for this coming Saturday’s in house competition to benefit Emily and her trip to Regionals in Dallas.  If  you’re interested in doing the competition but don’t have enough people for your team, be sure and post to comments or on the Verve Facebook page.  There should be enough people to help make the teams even out.  We are going to have 3 workouts over the course of the morning and early afternoon.  Donation amount is $10 per person or $40 per team.  If you are only available for the early workout, you can always line up an alternate person or persons to jump in for the later workouts.  Donations have to be in cash or by check as we won’t be able to charge your accounts.  

The 1st workout for the competition on Saturday is:

In relay fashion, each team member will complete the following before next team member may go. Time ends when all 4 team members have finished or the 14 minute time cap is hit. Order must be F, F, M, M. 
Option A
9-6-3 Reps of:
Hand stand push-ups
Hang power clean, 135#(95#)
Bar facing burpees
Or team may choose, 
Option B
9-6-3 Reps of:
:10 Handstand hold, hand release push-ups
Hang power clean, 115#(75#)
Bar facing burpees
We will release the next two workouts in the coming days.  Start getting your teams ready!

 

Sunday 160424

5 Rounds for time:
100′ walking lunge
15 Overhead squat, 95#(65#)

Post time to comments or BTWB

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

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

FRIES!! YES….. FRIES!

Found this sweet and salty snack on the Life of Riley site, where apparently you can not only find nut butter but great recipes too.  These look fun and innovative, like no fry set-up I have ever seen.  You can see the full post here

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. 

VERVE UPDATES

-One more week of free Sprint classes.  If you are enjoying them, send Danni an e-mail letting her know you want to add it.
– The sign-up sheet will be up tomorrow for our TEAM UP FOR EMILY competition!  Get your team together and have some fun.  The competition will be over by 11am, so you have the rest of your Saturday to do non-team fun stuff.

-YOGA……TODAY…….11am…….ENOUGH SAID.