Monday 170213

Open workout 13.4
Complete as many reps as possible in 7 minutes of:
3 Clean and jerk, 135#(95#)
3 Toes to bar
6 Clean and jerk, 135#(95#)
6 Toes to bar
9 Clean and jerk, 135#(95#)
9 Toes to bar
12 Clean and jerk, 135#(95#)
12 Toes to bar
15 Clean and jerk, 135#(95#)
15 Toes to bar. . .
*Continue adding 3 reps to each round.

Fitness with friends is always more fun!

Fitness with friends is always more fun!

This Saturday, February 18th-

Bring your friend to Verve day! Have a friend that is curious about CrossFit? Have a relative that is envious of your strength? Bring em’ in! Classes are free, and scaleable for all. Please be sure to reserve your spot (current as well as new athletes) on MBO so we know how many to expect. 

This Summer, July 8th & 9th (Saturday and Sunday)

CrossFit Verve will be hosting the CrossFit Kids seminar. Further your education and expand your credentials by teaching kiddos the proper methods of CrossFit. For details and registration, please visit the CrossFit Training page.

**Remember, if you haven’t already, time is running out to sign up for the CrossFit Open!! You can register here.  Get yourself signed up, show your hard work, and rep your team :) 

Have a great week, athletes!

Sunday 170212

For time,
40-30-20-10 reps of:
Box jump, 24″(20″)
GHD sit-up
Kettle bell swing, 24kg(16kg)

Post times to comments and BTWB

That awkward moment when everyone around you wants to lick you.

That awkward moment when everyone around you wants to lick you.

 

Saturday 170211

“Artie”
Complete as many rounds as possible in 20 minutes of:
5 Pull-ups
10 Push-ups
15 Air squats
5 Pull-ups
10 Thrusters, 95#(65#)
Post results to BYTB

Police Officer Arthur “Artie” Lopez, 29, of Babylon Village, New York, was killed in the line of duty on Oct. 23, 2012. Officer Lopez, a decorated eight-year veteran of the force, was serving on the Emergency Services Unit at the Nassau County Police Department at the time of his death. He kept himself in peak physical condition for the job as a member of CrossFit Merrick in Bellmore, New York. Fran and Cindy were among his favorite workouts. He is survived by his sister, Charo; and parents, Alfonso and Mirella.

Police Officer Arthur “Artie” Lopez, 29, of Babylon Village, New York, was killed in the line of duty on Oct. 23, 2012. Officer Lopez, a decorated eight-year veteran of the force, was serving on the Emergency Services Unit at the Nassau County Police Department at the time of his death. He kept himself in peak physical condition for the job as a member of CrossFit Merrick in Bellmore, New York. Fran and Cindy were among his favorite workouts.
He is survived by his sister, Charo; and parents, Alfonso and Mirella.

This recipe is a staple in our household! We would tend to make this for football Sundays, but we love it so much, it’s still going to make it’s appearance in our kitchen throughout the year. 

Big Pot of Bean-less Chili by Sarah Fragoso

2 lbs of grass fed ground beef

1 lb of spicy italian pork sausage

7-10 celery stalks diced

6 carrots diced

1 white onion diced

6 cloves of crushed garlic

4 tbsp olive oil

1 16 ounce can of diced tomatoes w/ juice

16 ounces of chicken broth

2 big pinches of sea salt

2 tbsp dried oregano

2 tbsp dried basil

1 tbsp cumin

3-4 tbsps chili powder

1 tsp cayenne pepper (more if you like it spicy)

Saute veggies in olive oil for about a minute and add meat and brown.  Season the meat mixture with all the spices.  Add the tomatoes and chicken broth and simmer for 35 minutes.  Taste and add more seasoning if desired.  If you are feeling a little frisky, eat this awesome chili with a dollop of sour cream and some crushed corn chips.  If you are keeping it 100% paleo for the big day, it’s good just like it is!!

best-paleo-chili-recipes-beef-mole-chile

ENJOY!

Friday 170210

Shoulder press
1 x 8 @ 65%
1 x 6 @ 70%
1 x 4 @ 80%
1 x 4 @ 85%

Then, every minute on the minute x 12 minutes, alternating:
1) 20 Double unders + 1 legless rope climb
2) 20 Double unders + 2 wall walks

Post results to comments or BTWB

FLEXIBILITY FRIDAY – Cracky Shoulders! (that is a technical term)

The preceeding was a great video that gives you a new shoulder mobility drill AND some great tips at the end.  The key to any of these mobility tips is to do them more than once, perhaps several times a week.

VERVE UPDATES:

  • Revised schedule tomorrow, plenty of Open Gym!! Check out MindBody for the details.

Thursday 170209

5 Rounds for time:
20 Front rack lunge steps, 95#(65#)
15 Hang power clean, 95#(65#)
10 Bar facing burpees
Rest 1 minute

*Score is total time, including rest.

Post times to comments and BTWB

Clancy leading a full house. And with the exception of two people, it's like 50 shades of grey all up in here.

Clancy leading a full house. And with the exception of two people, it’s like 50 shades of grey all up in here.

 

Who’s got two thumbs and is ready to crush the Open?!?! I hope it’s all of you. Every week we’ve been posting about the Open, trying to get you ready for what those 5 weeks will be like. But there’s a piece we have yet to really discuss, during the Open we will be required to judge each other during the workouts. That’s right folks, you will be counting the reps and possibly taking some away, to make our scores official. I think this is the hardest part of the Open for some people, for several reasons. First we don’t like to give our friends “no reps”. They look like they are working so hard and plus, it’s close enough, let’s count it. Unfortunately that’s just not something we can think about during the Open. The Open is the test of the hard work put in throughout the year, and in the test “close enough” is not good enough. Don’t think of it as failing an athlete during their test either. You are holding them to the standard they worked at for an entire year, and this could be the feedback for them on how they handle their training in the next year. Second, we are not sure what an athlete is doing that deserves a “no rep”, we are not comfortable knowing movement standards and/ or seeing when those standards are not met. That’s when taking the judge’s course comes in to play.

JUDGMENT DAY
By Brittney Saline
How to manage judging during the Open.

“No rep!”

In less than a month, CrossFit athletes everywhere will echo the two most famous words of CrossFit Games judge Adrian “Boz” Bozman.

We test our fitness in the gym every day, but once a year we keep score on a worldwide whiteboard. The best advance to Regionals and eventually the CrossFit Games, but for most of us, the Open is our Games: a chance to measure our growth, see where we stack up and note what needs improvement.

But how do affiliate owners turn accountants and nurses into Bozmanites fit to scrutinize the squat?

It’s not that athletes don’t try hard in regular classes—CrossFit is not known for attracting people who give less than 100 percent—but rather that having every rep judged can alert athletes to issues they didn’t know were there. For example, Update Show host Pat Sherwood needed a check-up himself back in 2013.

“I think sometimes people don’t know necessarily that they are cheating range of motion,” said Erica Folk, owner of CrossFit Warrior RX in Crystal City, Missouri.

Of course, good coaches point out movement faults every day in class, but they usually work in a group setting and don’t see every rep. But the constant eyes of a judge and five consecutive no-reps will definitely make you get below parallel during Karen.

“You get a little soft with people sometimes during classes,” said Todd Seabaugh, owner of CrossFit St. Louis in Missouri. “You say, ‘Get deeper, get deeper,’ but you don’t really no-rep them in a class. But (being judged in the Open) causes them to think a little more about full range of motion in regular class, and so you see everybody step up their game in classes as well.”

It’s a lesson that benefits both the judge and the judged, said Motier Haskins, an athlete who trains at CrossFit Beyond in Albany, New York. He’s done the Open for the past three years and has been a judge for the previous two.

“I have learned a lot from being a judge,” he said. “I have had to remind and no-rep someone on movement standards, and within those moments I realize that I, myself, do the same thing.”

So how do you train a judge?

Dan Murdock, of Process CrossFit in Oneonta, New York, encourages all his athletes—whether they plan on judging or not—to take the online CrossFit Judges Course. Process is the only CrossFit affiliate in a 60-mile radius, so Murdock said the course helps his members realize they are part of something bigger and gives context to the Open.

“I like to let (members) know that our programming is part of the whole CrossFit picture, the bigger picture,” he said. “It kind of reinforces what they’ve learned, and they understand the standard is across all CrossFit. It’s not just me being a prick.”

The course can also help athletes connect the dots between their movements and a coach’s directives, said Sean Mast, owner of Average Joe’s CrossFit in Navarre, Florida.

“Because then when we cue them on specific faults, they are better able to understand what we’re cueing them for or faulting them for,” he said.

CrossFit St. Louis has sent a team to the North Central and Central Regionals every year since 2014, and for Seabaugh, the Judges Course is the best way to make sure the right athletes make the cut.

“We want to make sure that the judging is pretty pure, because you don’t want somebody in the gym who really doesn’t deserve to make the team … disappoint when they get to Regionals,” he said.

If you are participating in the Open, you will be judged. And you will more than likely be asked to judge someone else. Do you want to make sure you are comfortable making the game day call? Do you want to feel comfortable knowing the person judging you is making the right game day call? Then everyone needs to take the judge’s course. It has several pieces to it and it can be saved along the way, so take 10 minutes a day for the next 5 days and work through it. Or sit for an hour and take it in one shot, but please take it. When you are done, please print your certificate of completion and bring it to me, Courtney. Plus, completing the judge’s course gets your Open Team Cup team 2 points!!

Click here for the judge’s course. 

 

Wednesday 170208

10 Rounds:
Row 500m @ 2k pace
Rest 2 minutes

Post results to comments or BTWB

Katie T and her adorable kids Arne and Annika!

Katie T and her adorable kids Arne and Annika!

 
VERVE MEMBER SPOTLIGHT – Katie Tollund (a Verve member for almost 8 years!)
What is your hometown? Barrington, IL
What got you into CrossFit and/or Verve? I started Crossfit  when my neighbor, Leslie Smith, told me about this awesome new gym that opened up down the street on 38th (old, old Verve!) She had so many great things to say about Crossfit and Verve I decided to try it. I wasn’t really sure what I was walking into, but a couple weeks later I had finished my elements and I’m very thankful she talked me into it! 
Favorite workout / movement? Anything with rowing or squats and some sort of built in rest! 
What is the wallpaper on your phone right now? A picture of me, Arne and Annika from right after Annika was born. 
 
What was the 1st CD you ever owned? AC/DC Back in Black. No, I’m not kidding!

Tuesday 170207

Back Squat
1 x 8 @ 65%
1 x 6 @ 75%
1 x 4 @ 85%
1 x 4 @ 90%

Front Squats
1 x 5 @ 70%
1 x 4 @ 80%
1 x 3 @ 85%
1 x 3 @ 90%

Post weights to BTWB

Until next season!

 

Time for another local business shout out.  This time I’ll be featuring KinetikChain Denver and Dr. Ed Le Cara. Recently I had the opportunity to visit with Dr. Le Cara and his facility located at 3595 Wynkoop Street.  The office is located about 1/2 a mile from CrossFit Verve.    

I made an appointment with Dr. Le Cara three weeks ago because I was having some low back issues and I wanted him to take a look and see if anything looked out of place.  He was traveling out of the country so I made the appointment for the first day he was back.  I had first heard about Dr. Le Cara from Courtney and then from an athlete at Verve that had glowing reviews of the time he’d spent with Dr. Le Cara.  When I went in this past week, my back issues had gone and I actually felt pretty good.  

I told Dr. Le Cara that I was feeling much better and that my back wasn’t giving me any problems.  Knowing this, Dr. Le Cara put me through in initial screen to check for any imbalances and see if he could find anything that looked a little off.  My left shoulder has always given me issues in certain positions and during the screen Dr. Le Cara noticed that I was tight on my left side.  He wrote down all the things he noticed during the screen and then one by one went through each of the issues and addressed them for me.  He showed me a few at home exercises that I could do that would help with the tightness.  I enjoyed my visit with Dr. Le Cara and will continue to see him for monthly check ins and maintenance.  His facility also has compression boots and other pieces of equipment that can help with recovery.  

Given that the Open is around the corner and we want to be at our best, I wanted to meet with Dr. Le Cara so that I could then in good judgement recommend him and his facility.  I highly recommend scheduling an appointment with Dr. Le Cara if you have any lingering issues or just want to have a screen done that may reveal any issues that you weren’t aware of.  His website and online scheduling are available HERE.  We also have his card at the front desk with all his contact information.  

Below is a little information about Dr. Le Cara as far as his experience and education.

Experience: I have over 16 years experience of successfully treating musculoskeletal injuries for a variety of different types of athletes and patients. I held a hospital appointment at the Veteran’s Administration, Northern California Health Care System in their Brain Health and Wellness Program alongside neurologists, physiatrists, physical therapists, and psychologists while providing treatment for my fellow Veteran’s. I have been the Head Athletic Trainer for various Professional, Collegiate, High School, and Youth Organizations including the San Jose Stealth of the National Lacrosse League. I proudly served in the US Army as a Combat Medic. I was the VP of Sports Science and Human Performance at 24Hour Fitness at their corporate headquarters where they built me a clinic to serve their executives, employees and families. Many health and fitness companies consult with me to develop education around their products. Some of those companies are RockTape, Stroops, OptoGait, and TRX training, just to name a few.

Education: I earned a PhD in Athletic Training and had original research published in a peer reviewed journal on the topic of motor control of the lumbar spine. I am regularly published in trade journals around the topic of corrective exercise and movement assessment. I am Board Certified in both Sports Medicine and Rehabilitation. I hold a clinical Doctorate of Chiropractic which allows me to diagnose conditions and refer for lab work and diagnostic imaging (like x-ray and MRI’s). I hold a Master’s in Business Administration with an emphasis in Transglobal education. My undergraduate degree is in Exercise Science with an emphasis in Exercise Physiology.

Monday 170206

Open workout 15.4
Complete as many reps as possible in 8 minutes of:
3 Handstand push-ups
3 Power clean, 185#(125#)
6 Handstand push-ups
3 Power clean, 185#(125#)
9 Handstand push-ups
3 Power clean, 185#(125#)
12 Handstand push-ups
6 Power clean, 185#(125#)
15 Handstand push-ups
6 Power clean, 185#(125#)
18 Handstand push-ups
6 Power clean, 185#(125#)
21 Handstand push-ups
9 Power clean, 185#(125#)
*Continue adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Coach RKB putting in hard work

Coach RKB is getting ready for the CF Open!

Hope all you athletes had a wonderful weekend, and enjoyed the Verve gathering at El Jefe!

This weekend, February 11th & 12th (Saturday & Sunday) Verve will be hosting Matt Chan and Eric O’Connor for their Train FTW Open Prep Camp. Participants will spend two days training, enhancing movement efficiency for CrossFit Open movements, eating, having discussions related to CrossFit competition, and downtime.

Participation is limited to 60 – all levels are welcomed.
Lunch is provided both days.
Cost is $349/pp, including lunch.
Time is from 9am – 5pm

Go to TrainFTW.com/camps to register today!

*We are adding in an Open Gym after the seminar on Saturday.  From 5:30 – 7:00 PM we will have Open Gym hours so feel free to come by and get your late night fitness on.  

Coming up this summer…

July 8th & 9th (Saturday and Sunday)– CrossFit Verve will be hosting the CrossFit Kids seminar. Further your education and expand your credentials by teaching kiddos the proper methods of CrossFit. For details and registration, please visit the CrossFit Training page.

Have a great week!

Sunday 170206

5 Rounds for time:
50′ Overhead walking lunge, 45#(35#)
21 Burpees

Post time to comments or BTWB

Such a fun night! Thank you to everyone who came to hang out at El Jefe! Thank you to Brendan for hosting.

Such a fun night! Thank you to everyone who came to hang out at El Jefe! Thank you to Brendan for hosting.

YOGA TODAY!! 11AM!! Come and spend some quality time with Kacey and the rest of the supple group.

Saturday 170204

Partner “Tiff”
On a 25 minute running clock,
Run 1.5 miles (in alternating 400m)
Then perform as many rounds as possible of:
11 Chest to bar pull-ups
7 Hang squat cleans, 155#(105#)
7 Push press, 155#(105#)

*Only one partner may work at a time, completing a full round before switching.

Post results to BTWB

United States Army Capt. Benjamin David Tiffner, 31, of West Virginia, died Nov. 7, 2007, when his vehicle was struck by an improvised-explosive device in Baghdad, Iraq, while he was supporting Operation Iraqi Freedom. In 1996, Tiffner was nominated by Senator Robert Byrd to the U.S. Military Academy at West Point. He graduated from the Academy in 2000. After six years of service, Tiffner graduated from the Special Forces Qualification Course and was assigned to the 5th Special Forces Group (Airborne). Tiffner’s mother, Judith, said her son always wanted to serve.

United States Army Capt. Benjamin David Tiffner, 31, of West Virginia, died Nov. 7, 2007, when his vehicle was struck by an improvised-explosive device in Baghdad, Iraq, while he was supporting Operation Iraqi Freedom.
In 1996, Tiffner was nominated by Senator Robert Byrd to the U.S. Military Academy at West Point. He graduated from the Academy in 2000. After six years of service, Tiffner graduated from the Special Forces Qualification Course and was assigned to the 5th Special Forces Group (Airborne).
Tiffner’s mother, Judith, said her son always wanted to serve.

Here’s a paleo-zone twist on your traditional lasagna brought to you by Paleo Nick

Paleo Nick’s Butternut Squash Lasagna 

Ingredient List:

  • 4 pounds butternut squash (shaft portion of approximately two squash), sliced to ¼” thickness
  • 28 oz. crushed tomatoes
  • 15 oz. diced tomatoes
  • 2 cups onions, diced
  • 1 pound Italian sausage
  • 1 pound ground beef
  • 3 tablespoons olive oil
  • 2 cups fresh basil leaves, chiffonade
  • 8 cloves garlic, minced
  • Kosher salt, to taste
  • Black pepper, to taste
  • Red Chile, to taste

Preparation Instructions:

  1. Prepare a meat sauce by heating an 8 quart stock pot over medium-high heat.
  2. Add the olive oil and garlic and stir until garlic is toasted, then add the onions.
  3. Season the beef with kosher salt and pepper, then push the onions and garlic to one side of the pan and place the beef, seasoned side down, in the other half of the pan.
  4. Season the top side of the beef with salt and pepper and add the Italian sausage to the pan. Break up beef and sausage into large chunks and fold the onions and garlic into the meat.
  5. Cook for approximately 8 minutes, stirring occasionally. When the meats are about 85% cooked, add the diced tomatoes and tomato sauce and stir to incorporate. Bring to a simmer.
  6. While the sauce is heating up, prepare your basil leaves by stacking them, rolling them and slicing into a chiffonade.
  7. Once meat sauce reaches a simmer, cut the heat and fold in the basil. Season one last time with salt and pepper keeping in mind that the sauce needs to be strong flavored because the squash is unseasoned.
  8. Add ground red chile if you prefer a bit of spice.
  9. To assemble the lasagne: oil the bottom of a 9” x 13” pan and add two cups of meat sauce.
  10. Spread sauce into a uniform layer, then top it with a layer of the sliced butternut squash.
  11. Add 2-3 cups of meat sauce, and then another layer of butternut squash. This time, alternate the direction of the squash “noodles”.
  12. Repeat steps one more time so that you have 3 layers of meat sauce and noodles. Then, top the lasagne with the remaining meat sauce.
  13. Place lasagne pan on a foil lined sheet pan and place in a preheated 375° oven for approximately 90 minutes, or until a butter knife easily inserts into all areas of the lasagne.
  14. Remove from oven and allow to rest for 15 minutes before serving.
  15. Portion out into 8, 3-block portions and refrigerate for up to one week or freeze for up to 6 months. Buon Appetito!

  “Keep It Paleo!”

(Zone Breakdown can be found in the video)

You can check out the full video and directions here .

ENJOY!