Sunday 150830

For time:
Row 1000 Meters
then 5 rounds
21 Pull ups
7 Shoulder to overhead 135(95#)

Post time to comments or BTWB

Chili!! The nutrition details do not include the cheese and cauliflower rice.

Chili!! The nutrition details do not include the cheese and cauliflower rice.

Yes, I realize that it is still 90 degrees outside, but I made this chili last week and it has supplied me with delicious lunches all week.  Sometimes convenience trumps food temperature! Recipe courtesy of my new favorite site skinnytaste.com

CROCK POT CHICKEN TACO CHILI
Ingredients:

  • 1 small onion, chopped
  • 1 (15.5 oz) can black beans
  • 1 (15.5 oz) can kidney beans
  • 1 (8 oz) can tomato sauce
  • 10 oz package frozen corn kernels
  • 2 (10 oz) cans diced tomatoes w/chilies
  • 1 packet reduced sodium taco seasoning or homemade (see below)
  • 1 tbsp cumin
  • 1 tbsp chili powder
  • 24 oz (3-4) boneless skinless chicken breasts
  • 4 oz can chopped green chili peppers, chopped
  • 1/4 cup chopped fresh cilantro

Directions:
Combine beans, onion, chili peppers, corn, tomato sauce, diced tomato, cumin, chili powder and taco seasoning in a slow cooker and mix well. Nestle the chicken in, cover and cook on LOW for 10 hours or on HIGH for 6 hours. Half hour before serving, remove chicken and shred. Return chicken to slow cooker and stir in. Top with fresh cilantro.

Nutrition:
Yield: 10 cups (serving size is 1 cup)
Protein – 10g
Carbs – 33g
Fat – 1.4g
Convenience – Off the charts!!

VERVE UPDATES:
– S.U.P TOMORROW!! It is finally here!  We have the lake for Ververs from 8am to 10am.  Since there are more people signed up than boards, we will split the time equally so everyone gets some time.  Here is the address again:

29612 Upper Bear Creek Rd, Evergreen, CO 80439

-Mark your calendars: Verve will be having an outing at Ration Beerworks NEXT SATURDAY night!!  We will have more details in both posts and on social media.

Saturday 150829

For time:
50-40-30-20-10 reps of
Double unders
5-10-15-20-25 reps of
Thrusters, 95#(65#)

Post times to comments and BTWB

Joel and Trevor's idea of a bottom to bottom squat.

Joel and Trevor’s idea of a bottom to bottom squat.

Who is ready for some wild and crazy times?? There is a ton of stuff happening just this weekend:

Saturday and Sunday Verve will be closed while it hosts the CrossFit Weightlifting Trainer Course. We will have 1 WOD at 7am on Saturday and Sunday. Please sign up on MBO.

-You want to sleep in? 7am on a Saturday is stupid? That’s cool. The Rino Beach Club is hosting Gym.Tan.Beach. It gets kicked off with a 10am WOD on the beach, led by Anna and Maddie. Then you can strip down to your speedos, hop in the pool, grab a beer, catch a tan, you know? All the best things in life. The post WOD party goes from 11am-4pm. 

Sunday is the Stand Up Paddle Board session in Evergreen. This event is for those who sign up and paid in advance. It will be from 8am-10am, for information on location click here.

There is more in the works over the next few weeks:

Saturday September 5th- Sunday September 6th Verve will be closed to host the CrossFit Level 1 Trainer Course. There will be 1 WOD at 7am. CrossFit Lodo has again been kind enough to open it’s doors to Verve members at no cost. They will have 2 classes posted on Saturday and 2 on Sunday for Verve members to attend. We will give more details and put out a sign up sheet as time gets closer.

Monday September 7th is Labor Day. Verve will have an abbreviated schedule that day.

September 15th registration for The Turkey Challenge goes live. It is an annual competition hosted by MBS CrossFit, it tends to sell out quickly, so set your calendars.

October 3rd-4th Front Range CrossFit is hosting the first annual Do More Charity Challenge. Verve has 2 teams registered, so get your favorite Verve shirts out and let’s go do some cheering!!

Friday 150828

For Time:
5 Muscle-ups
10 Deadlifts 245#(165#)
15 GHD Sit-ups
Sprint 50 yards
5 Muscle-ups
10 Deadlifts 245#(165#)
15 GHD Sit-ups
Sprint 100 yards
5 Muscle-ups
10 Deadlifts 245#(165#)
15 GHD Sit-ups
Sprint 150 yards
5 Muscle-ups
10 Deadlifts 245#(165#)
15 GHD Sit-ups
Sprint 200 yards

Post time to comments or BTWB

 

Scott staying strong during his 3RM work!

Scott staying strong during his 3RM work!

Recently, some athletes had the pleasure of doing approx. 150 pistols in a Sunday funday workout.  Pistols, for many of us who are challenged by them, do not pose a strength issue but a mobility issue.  Dan Pope posted a great article on this very topic.  Realize that these mobility drills can not only help your pistol, but can also help your squat!  See whole post here

The Definitive Article on Fixing the Pistol: Part 1 Mobility – Dan Pope

The Pistol – World’s Dumbest Exercise?

I’ve got a little secret.  I used to absolutely hate pistols.  I used to watch people who are good at them and just get mad.  How the heck do they make it look so easy?  At the time I was 170lbs and able to take 400lbs for a deep squat but couldn’t manage to complete 1 stupid pistol?

It’s frustrating.  Everytime I’d go try to go down to the bottom of a pistol it would look like bambi on ice and I’d either fail miserably on my depth or fall backwards on my butt.  I mean, it was really bad.

Over the years I’ve slowly become a little more proficient in the pistol.  I’ve put in several years worth of knowledge, mobility, practice and accessory work to make them both look and feel a bit better.  I wanted to share this knowledge with you.

First off, for proficiency in the pistol you’re going to need enough mobility in 3 basic places:

  1. The Ankle (Dorsiflexion)
  2. The Hip (Pure Flexion)
  3. The Lumbar Spine (Flexion – Say What?!)

To test to see if you’ve got the mobility for it you’ll need to be able to squat comfortably with your feet together.  It’s an easy test:

1) Ankle Dorsiflexion Problems

Don’t have it?  Time to see where things fall apart.  First check the ankles:

Failed the test?  Better get to work:

2) Hip Flexion Problems

Pass the ankle mobility test but still can’t squat with the feet together?  Must be either a hip or lumbar spine issue.  You can check hip mobility by seeing if you or your athlete can lie on their back and pull their knees to their chest without their lower back rolling off the floor (Part of the SFMA deep squat breakout).  To be strict try and keep your knees nearly together as you pull your knees to chest.

Now, there are about a million resources out there for improving hip mobility.  The key here is to focus on exercises that improve pure flexion.  Most mobility drills out there bias hip flexion into external rotation and horizontal abduction.  I’m a big fan of quadruped hip rocking drills for hip flexion problems:

 

3) Lumbar Spine Flexion Issues

Most people who can pass these two tests will be able to deep squat with feet together but lumbar spine mobility is also a player in pistols. Once you reach the end range of your hip and ankle mobility, your low back will start rounding (pelvis tilts posteriorly – good old butt wink). In a pistol, some of this may be needed if you aren’t a freak with hip and ankle mobility.

Side Note: Stuart McGill may hate me for this but performing a bodyweight exercise with an unloaded spine and allowing some flexion probably won’t lead to injury if you work yourself into it slowly and build strength in the required places (Some may argue with me here).

An easy assessment for lumbar flexion is a simple toe touch (I use the multi-segmental flexion test from the SFMA)

Your athlete should have a nice lumbar and thoracic curve without flat spots (You’d be surprised how many people can’t flex from their lumbar spines).

If you do in fact have a mobility restriction in the lumbar spine I like to use the rabbit pose borrowed from Yoga to try and regain lumbar flexion (Please do not force yourself into these positions unless you’ve had a professional tell you that it’s beneficial and appropriate for you.  The last thing you want is your wife finding you lying on the floor in pain after she has come home from work because you’ve herniated a disc trying “Rabbit’s Pose”).

After you’ve gotten these things squared away, chances are you can pass the feet together squat test and start building the strength and stability to start pistoling.  In the next series we’ll work on that.  Until then get to work on your mobility restrictions and we’ll see if you’re ready by next week.

VERVE UPDATES:

-Tomorrow and Sunday there will only be WOD’s at the gym at 7am due to a certification.  THAT is a great reason to join us at RINO Beach Club for a chairtWOD benefiting Everyday Warrior!  WOD starts at 10am with a pool party following at 11am.  There is a $5 entrance fee, but ALL of the money goes to Everyday Warrior.

-For those of you joining us for Standup Paddle Boarding, the address for the Evergreen Lakehouse is:

29612 Upper Bear Creek Rd, Evergreen, CO 80439

*plug that into the GPS and get there by 8am!

 

Thursday 150827

Take 20 Minutes to establish a 3 rep max back squat

Then, 3 x 8 reps @ 50% of 3 rep max:
Bottoms up back squats with 3 second negative down to reset on j-cups. Come to a complete stop before starting next rep.

Post loads to comments and BTWB

Ryan and Gabi showing off their sweet canteens at the finish line of the O2X Summit Challenge.

Ryan and Gabi showing off their sweet canteens at the finish line of the O2X Summit Challenge.

 

Hey, you just need to simmer down. By Courtney “I’m always cool” Shepherd and John Casteele from HealthyLiving.com

Recently we have made a point to send athletes off on a cool down journey post WOD. During which time you may have heard me mention that the goal of such a journey is to allow your heart rate to come down while you are moving. Perhaps some of you thought we were being torturous in putting you back on a rower immediately after finishing a rowing workout. We promise it’s not for our evil enjoyment, there is actual science and a method behind the madness. 

In an article titled “How to Get Rid of Excess Lactic Acid in Muscles” by John Casteele, the author explains that science. . . you know, so you will believe me.

During exercise and other strenuous activity, lactic acid is produced as a byproduct of the process that the body uses to create energy. Long thought to be detrimental, lactic acid is now understood to be a temporary energy source that the body uses when there isn’t enough oxygen in the blood for standard energy production. Lactic acid does create an acidic environment in the muscles when it builds up, however, and the body can take up to an hour or longer to remove it naturally. It’s possible to speed the removal process with gentle exercise.

Exercise or perform other strenuous activity until you feel that you can no longer keep going and your muscles become tired. The body will burn some lactic acid to produce energy during this period, typically sustaining itself for several minutes before it can no longer produce enough energy to maintain the current needs of the muscles. Your body will produce lactic acid during this exercise, but as you continue to push yourself to this point, each time you exercise your body will begin to adapt to the stress of your activities as well. Over time, this will result in a more efficient use of oxygen during exercise, a faster lactic acid burn rate and a greater overall tolerance to lactic acid buildup.

Cool down through exercise instead of simply stopping once you reach the point that you’re too tired to continue your previous activity. Use light, continuous exercises such as walking for five to 10 minutes to allow your body temperature, breathing and heart rate to return to normal. The continued contractions of your muscles during the cooldown period will regulate blood circulation as well, preventing blood from pooling in the muscles and allowing fresh blood to flush out lactic acid and muscle-waste products.

Perform static stretching exercises for five to 10 minutes after you’ve completed your primary cooldown exercises, holding each stretch for at least 10 seconds. This will continue working your muscles to flush out additional lactic acid and may also improve your overall flexibility while reducing your likelihood of suffering a sports-related injury.

Drink water and eat easy-to-digest foods that are high in nutrients such as fruits or protein bars once you’ve completed your cooldown exercises and stretching. This helps to ensure that you’re not dehydrated, providing your body with the fluids it needs to continue flushing lactic acid from your muscles. The nutrition and protein that you take in will also help with the healing and recovery of your muscles after exercise.”

We don’t always finish workouts at the same time and, depending on the workout, we may even get finished right at the end of class. Some of you have to head straight to work from the gym but I would encourage everyone to try their best to cool down and do some post WOD stretching before heading out the door. Follow up that cool down with water and a post WOD meal. Improved recovery makes for happy returns to the gym. 

*This weekend Verve is closed for a seminar. We will host a 7am WOD Saturday and Sunday morning only. Have no fear, there is plenty of good times to be had outside the gym:

-Saturday is Gym.Tan.Beach Post WOD Party at the Rino Beach Club, from 11am-4pm. The party will start with a 10am WOD on the beach led by Verve’s very own Maddie and Anna. Stick around to get your party on after. 

-Sunday is stand up paddle boarding in Evergreen from 8am-10am, for those of you that signed up in advance. 

Wednesday 150826

As many rounds as possible in 20 minutes of:
400 Meters run
20 KB swings, 24kg(16kg)
15 Box jumps, 24″(20″)

Post rounds and reps to comments and BTWB

Where do you track your progress? Nowhere? Let's change that.

Where do you track your progress? Nowhere? Let’s change that.

 

A logbook, one of the most essential pieces of equipment every CrossFitter should have. Period. By Courtney “write your s#@t down” Shepherd

So this post isn’t just by me, unbeknownst to Miss Ali Nichols, her words of wisdom are gonna kick this post party off:

“Since November of 2009, I have logged every burpee, pull-up, deadlift, box jump, power clean, squat, push-up, snatch, sit-up, and KB swing I have ever done. Not to mention the numerous meters accumulated on the rower and the miles I have ran in the rain, snow and sunshine (literally). Sounds silly, but it allows me to stay in perspective. To see my fitness change over time. Sometimes long domains of time, but nonetheless just as special.

Taking time to go back through my log books reminds me that I am stronger than yesterday. And to me that’s all that really matters.

– Ali Nichols

I brought this subject up last week on Facebook, but for those of you that opt out of the social media world, it’s worth repeating. We did two benchmark workouts in one day, “Isabel” and “Grace”. Benchmark workouts exist to be just that, a benchmark of your fitness. After the workouts Ali posted the above picture followed by the above statement. It was one of the coolest things I had seen/ read in a long time. Ali can look back through her years of CrossFit, through her entire journey, and see the improvement in her fitness level. Ali doesn’t have to guess, wonder, or think about whether or not CrossFit has benefitted her life, she can see it in all it’s written glory. I’ve had many of you come into Verve and ask me about what weight you should use for a workout, when I ask “well what weight did you use last time?” often the response is, “I don’t know.”

Who does that situation sound familiar to? Are you walking in and out of Verve, never writing your 1 rep maxes down, never making note of your “Grace” or “Isabel” time? How do you know when you get a PR (personal record)? How do you know if you are getting strong enough to go up in weight or getting strong enough to go down in bands? You don’t. Not logging our information does not make us bad people, it does however have a huge potential to blunt our progression. How? Let’s take the workout “Grace” for example, it’s 30 clean & jerk for time with the prescribed weights of 135#(95#). Let’s say you did “Grace” with 85# in a time of 2:30, but you don’t log any of that information. Several months go by and “Grace” makes her way back into the programming. You can’t remember what weight you did, so you throw 75# on the bar and you do the WOD in 1:59. No doubt that is an awesome time, but do you really know if you are stronger and more fit, or did you just move faster because the weight was lighter? Again, in the grand scheme of life, this is not the worst problem to have, it’s really a matter of what your goals are when you walk through the doors of Verve. I would say about 90% of those goals can’t really be measured if we don’t keep track of what we do when we are inside the walls of Verve. 

Let’s talk injuries, pregnancies, and changes in work routines. All of these can have an impact on our progress. Raise your hand if you are guilty of stopping logging your workouts because you are waiting to “get back to where I was before I count anything”. Question: how will you know if you get back to where you were if you aren’t paying attention to where you are going? How will you know if you are getting your strength back, if your rehab is working, if your getting your cardio/ respiratory endurance back, if you aren’t keeping track of any of it? Again, you don’t. No matter the reason, it’s okay to have to start back at the beginning, the best part of doing so is seeing where it can take you. After shoulder surgery, I put my old logbook on a shelf and started a new one. I PR’ed everyday, it was awesome. Everyday I was excited to come into the gym and see what I would be capable of that day. I didn’t open my old logbook for over a year, and when I did I was surprised to see some of my post-surgery PRs had surpassed my pre-surgery PRs. I could look back over the year and see how I went from shoulder pressing PVC with limited range of motion, to squat snatching my body weight. 

So again I ask, where do you log your workouts? You don’t?? Let’s change that. CrossFit is a journey. . . a long one. How will you ever know the progress made along the way if you never remember where you started? Are you too tech savvy to write anything down, that’s what Beyond The Whiteboard is for. You can log all your info into the inter webs, to be stored forever. So go to Staples and buy a spiral notebook, or come to Verve and buy a fancy CrossFit logbook, or sign up for BTWB, and start logging your business NOW. 

**This weekend Verve is host in the CrossFit Weightlifting Trainer Course. We will have 1 WOD at 7am on Saturday and 1 WOD at 7am on Sunday. Verve will be closed for the rest of the day. For those of you signed up for Stand Up Paddle Boarding, that will be in Evergreen on Sunday from 8am-10am.

Tuesday 150825

42- 30 – 15
Calories on Rower
21-15-9
Power Cleans 155#(105#)

Post time to BTWB

 

Jeremy the bench whisperer in action...

Jeremy the bench whisperer in action…

As most of you that follow Hot Dogs and Cupcakes, whether in a class or on your own with friends during Open Gym, there is nothing happening this week.  Classes have been cancelled and the workouts on the board are the ones from the previous week.  Starting next week we are going to a CrossFit Weightlifting cycle that should last for around 4 weeks.  The cycle will include a lot of squatting and Olympic lifting as well as some accessory work.  Here is an example of a couple days.  

Monday

1. 3 pos snatch: 1 high hang, 1 mid thigh (launch), 1 floor. work up to 55%x1+1+1, 60%, 65% for 3 sets.

2. snatch pulls: 90%x3, 95%x3, 100%x3

3. snatch push press: 5, 4, 3,

4. box jumps x 25 total.

5. sit ups x 100

Tuesday

1. front squat: 60%x3 x 10 sets

2. back squat: 60%x3 x 3 sets.

3. back extensions with bar: 3 x 10

You can see that amount of work varies as well as the percentages that you’ll be using.  Depending on how you feel and the way your body responds, feel free to add in some WOD’s as well, but be smart and don’t overdue it.  You’ll know if you need to take a break.  

We are still considering whether it will be 3 or 4 days a week.  We will consider adding in the 5 pm Friday class provided people will come and work out.  This will also mean that that days programming will be on the board for those of you that like to do the programming during open gym.

Let us know what you think in the comments and we’ll plan on seeing you all for the new cycle starting next Monday at 5 pm.

*Reminder we are heading to the lake on Sunday to paddle board.  We have the lake from 8 am until 10 am.  We are bringing a Volleyball net as well as a few other games that we are going to set up in the grass area.  Make sure you pay if you’re signed up or let us know if you’ve changed your mind so we can invite others that are on the wait list.

Monday 150824

5 Rounds for reps
Max reps body weight bench press
Supine ring rows
rest 3 minutes between each round

*Score is total reps for the bench press and supine ring rows scored separately.

Post reps to BTWB

Juice looking strong overhead.

Juice looking strong overhead.

Most of us, at least I hope anyways, take showers in the morning.  It’s part of our daily ritual, helps us wake up, and it’s just hygienic really.  How many of you take a cold shower in the morning?  I’m not talking you turn the cold water on a little to cool the hot water, I’m talking about turning the dial to the C or if you have a two dial system, not even touching the H one.  Joe Rogan had a great podcast a few episodes back about cold water immersion and cryotherapy and the benefits to the body for recovery and energy. 

I’ve been reading and hearing more and more about the benefit of a cold shower in the morning, I’m talking mountain spring water from melted snow cold too.  Ice baths are common during CrossFit competitions and many professionals athletes in major sports also utilize ice baths to help relieve sore muscles and reduce inflammation.  But what about a freezing cold shower first thing in the morning?  An article on the FastCompany website dug a little deeper in the benefits.  Here are a few of the takeaways from the article and the link can be found at the end of the blog.

In the simplest terms, cold water can flood the mood regulating areas of our brain with happy neurotransmitters.  Separate studies have show that winter swimmers, people that swim in cold water, have a decrease in tension and fatigue as well as improved mood and memory.  

Here’s a way to give it a shot yourself and see if you experience the benefits.  Instead of jumping into a cold shower, start with a hot one and slowly lower the temperate until the water is cold to the touch and the skin.  Once it’s at the cold to the touch temperature, stand under if for 2 – 3 minutes.  This was the template the participants that reported the above results followed.  

I am very adverse to temperature whether hot or cold.  It takes me forever to get in a hot tub and cold tubs or ice baths are just as bad.  I’ve been trying the above formula of starting warm and lowering the temperature gradually and I’ve been able to make it up to 1 minute.  I’m hoping to be at the recommended 2 – 3 minutes in the next week or so.  

Has anyone else tried cold showers or use them regularly?  Click HERE for the full FastCompanyarticle.  

Sunday 150823

For time:
50 Pistols, alternating
20 Pull-ups
40 Pistols, alternating
20 Pull-ups
30 Pistols, alternating
20 Pull-ups
20 Pistols, alternating
20 Pull-ups
10 Pistols

Post time to comments or BTWB

Welcome Melissa and Fred to the Verve family. They were welcomed with Isabel and Grace in the same hour!! Brutal!

Welcome Melissa and Fred to the Verve family. They were welcomed with Isabel and Grace in the same hour!! Brutal!

Well, chaulk this up to recipes I would have never thought of

BLACK BEAN BROWNIES

Ingredients

  • 15 oz can black beans
  • 19.5 oz box chocolate brownie mix

Directions

Open can of beans, drain and rinse well. Put beans back in the can and fill can with water. Put beans and water in blender until smooth. Mix pureed beans with brownie package mix. DO NOT add eggs or oil. Spray baking dish with Pam. Cook brownies according to package directions. Cool and serve.

MACROS – please note macros may vary based on mix used
Serving size – Yield 20 brownies
PRO – 2.9g
FAT – 2.6g
CHO – 28g

Saturday 150822

As many rounds as possible in 12 minutes of:
21 Deadlift, 135#(95#)
15 Air squats
9 Push press, 135#(95#)

Post rounds and reps to comments and BTWB

Danni is all smiles at the finish line of the O2X Summit Challenge in Winter Park.

Danni is all smiles at the finish line of the O2X Summit Challenge in Winter Park.

 

So many activities. I don’t know if there will be enough time.

Saturday August 22nd @ 8am Verve has it’s free intro class!! This is an opportunity for those interested in CrossFit to join a low key class, get a feel for the workouts/ movements, and get all their CrossFit questions answered. Go to our schedule page and sign up on MBO to reserve your spot.

Saturday August 29th- Sunday August 30th Verve will be closed to host the CrossFit Weightlifting Trainer Course. There will be 1 WOD at 7am.

Saturday August 29th The Rino Beach Club is hosting Denver’s first annual Post Workout Party. They will have a WOD at 10am on the beach and then the party starts from 11am-4pm. $5 cover. #GymTanBeach

Sunday August 30th Ververs are heading to Evergreen for some stand-up paddle boarding and other fun in the sun, from 8am-10pm. If you have not yet brought your money into, please do so to continue to reserve your spot. You can give it to any trainer.

Saturday September 5th- Sunday September 6th Verve will be closed to host the CrossFit Level 1 Trainer Course. There will be 1 WOD at 7am. CrossFit Lodo has again been kind enough to open it’s doors to Verve members at no cost. They will have 2 classes posted on Saturday and 2 on Sunday for Verve members to attend. We will give more details and put out a sign up sheet as time gets closer.

Monday September 7th is Labor Day. Verve will have an abbreviated schedule that day.

September 15th registration for The Turkey Challenge goes live. It is an annual competition hosted by MBS CrossFit, it tends to sell out quickly, so set your calendars.

October 3rd-4th Front Range CrossFit is hosting the first annual Do More Charity Challenge. Verve has 2 teams registered, so get your favorite Verve shirts out and let’s go do some cheering!!

Friday 150821

For time:
75 Handstand push-ups
*Every break, run 400 meters

Rest 5 minutes

For time:
50 Toes to bar
*Every break, run 400 meters

Post time to comments or BTWB

Amy K. finding her zen in the middle of Isabel!!!

Amy K. finding her zen in the middle of Isabel!!!

 PAIN IN THE……. LOWER BACK

As you all are pretty familiar, I am a big fan of Roop Sihota’s YouTube channel – JagRoop’s Live Mobility Session.  Recently, Roop posted a video about how to attach lower back pain and avoiding the “butt wink” at the bottom of the squat.  Let me first point out that, yes, I realize some people have more shallow hip sockets that could be leading to that “butt wink”, but it never hurts to mobilize those corners anyway.

 You’re welcome!!

VERVE UPDATES

– Free Intro Class tomorrow at 8am!! Tell your friends and family to come!!