Saturday 170812

In teams of 3
For max reps at each station in 5 Minutes
With 1 minute of rest between each station

Toes to bar

Calories on the rower

Rope climbs 15′

10 Meter prowler pushes

Post reps to BTWB

Paleo Pizza

Paleo Pizza from PaleoLeap.com

Serves 4

Crust ingredients

½ cup coconut flour;
1 cup almond meal;
1 tsp baking powder;
2 tsp garlic powder;
4 eggs;
3 tbsp extra-virgin olive oil;
½ cup coconut milk

Topping ingredients

A few tbsp tomato pesto or of your favorite tomato sauce;
8 sun-dried tomatoes, chopped;
3 artichoke hearts, chopped;
8 button mushrooms, sliced;
1 tbsp coconut oil, for cooking;
50g-100g good quality cooked ham, shaved (amount depends on your preference)

Preparation

Preheat your oven to 375 F.
Always begin your pizza making by preparing the crust. This is necessary for this recipe, as the crust requires some cooking time without the toppings.

In a large bowl, combine the coconut flour, almond meal, baking powder and garlic powder.

Using a whisk to eliminate any clumping, start mixing in the wet ingredients. I usually continue to whisk as I do this, because it helps prevent the dry ingredients from clumping. You will reach a point when your whisk becomes useless and your hands are necessary, generally when the mixture starts forming a batter.

The batter will seem quite soft and much different in texture than the usual pizza dough, but once cooked it will take the right form.

On a well greased and rimmed pizza pan, pour in the batter and spread it until it’s covering the complete surface. It’s important to use a rimmed pan so the batter doesn’t spill off.

Throw just the crust in the oven and allow it to bake alone for 15-20 minutes.

Meanwhile, prepare all of your toppings so that you just have to put them on once the crust has baked.
For the mushrooms, simply heat a pan of a medium heat and cook the sliced mushrooms with the coconut oil for 3 to 4 minutes, until they are well-cooked.

Spread the sauce on the surface of the crust, as much or as little as you like. Sprinkle on the sun-dried tomatoes, artichokes and cooked mushrooms and then top with the ham.

With the oven still at 375 F, bake the whole pizza for another 10 or so minutes, just to allow the toppings to cook. 

Friday 170811

As many reps as possible in 5 minutes of:
7 Thrusters 95#(65#)
7 Pull ups
Rest 2 minutes
As many reps as possible in 5 minutes of:
6 Hang power snatch 95#(65#)
6 Bar facing burpees
Rest 2 minutes
As many reps as possible in 5
5 Deadlifts 185#(125#)
5 Handstand push ups

Post results to comments or BTWB

We LOVE our dogs at Verve, lets feed them well!

We LOVE our dogs at Verve, lets feed them well!

VERVE ATHLETE BUSINESS SPOTLIGHT – JESS GREEN with PET WANTS!!

SOOOOO many members at Verve have dogs and we LOVE them!!  We also want to keep our puparonies’ diet as healthy as ours (or healthier).  Jess can help us with that.  She helps run a company that delivers high quality dog food.  Please read about the Pet Wants below AND check out the website here

Does your pet have allergies? Overeat? Excessively shed? Chew their paws? Act totally fine?

Pet Wants Denver is a fresh alternative to the thousands of mass-produced and store-bought brands. Pet Wants is slow-cooked fresh every month in small batches and then delivered for FREE right to your Denver door.

Rather than cooking at temperatures upwards of 400 degrees like most mass production companies, we slowly cook our food in small batches to guarantee optimal nutrient density. The food is made every month, fresh, so it is not sitting in distribution and in retail for 6 months up to 2 years before it reaches the dog or cat’s bowl…

From healthy pets to pets with severe allergies, skin issues, GI issues, etc., this food is great for them all.

Did I mention FREE delivery?

Reach out to Jess at 303-818-1014 (calls or texts welcome) to chat about your pup or kitty’s needs or hop online to our website Petwantsdenver.com to check out the goodies and request a free sample.

Fresh food and high-quality ingredients make ALL the difference for your beloved fur family members.

VERVE UPDATES

  • The rafting trip scheduled for this Sunday is cancelled, but keep an eye out for other fun events coming up!

Thursday 170810

As many rounds as possible in 12 minutes of:
200 Meter run
10 Hang dumbbell power cleans 40#(25#)
10 GHD sit ups
Rest 5 minutes

Then, as a class:
As many calories as possible on the assault bikes in 5 minutes
*Have to switch every 10 calories

Post rounds and reps to comments and BTWB

Corbin joins a class. . . and then we killed him.

Corbin joins a class. . . and then we killed him.

What is the CrossFit Level 1 Certificate Course?

I’m certain many of you take notice when Verve closes it’s doors during the occasional weekend to “host a seminar”. However I’m certain many of you may not fully know what exactly is going down at Verve on those days. Most often Verve is hosting the CrossFit Level 1 Certificate Course (the next one will be September 2nd-3rd)

The Level 1 Certificate Course is an introduction to CrossFit’s methodology and foundational movements. The course includes classroom instruction on these topics, as well as hands-on small-group training for the movements. These group sessions are conducted under low intensity with a focus on improving mechanics. Students’ movements are observed and corrected, and they engage in dialogue concerning effective coaching techniques. Large group CrossFit workouts are conducted as an example of bridging the gap from theory to practice. These workouts provide examples of how to:

  • Conduct a class.
  • Hold a standard of effective technique at high intensity.
  • Achieve relative high levels of intensity for each individual.
  • Scale for any ability level.

The Level 1 provides introductory education on the fundamental principles and movements of CrossFit. It is structured to meet two goals: 1) Provide attendees the knowledge to better use CrossFit methods for themselves; and 2) Provide attendees an initial and foundational education to begin training others using CrossFit.

The Level 1 Certificate Course teaches participants to:

1)Define the core concepts of the CrossFit program.
2)Identify the primary points of performance of the foundational movements.
3)Perform the foundational movements safely and identify when they have a committed a form error.
4)Identify correct movement when training others.
5)Identify unsound movement and apply appropriate correction toward improved movement.
6)Apply the CrossFit program safely and effectively while gaining the experience necessary to develop competency in training others using CrossFit methods.

There are no prerequisites to take this course. We joke often about this but many of us drink the CrossFit Kool-Aid and become instantly addicted. We yearn to know more about CrossFit. The CrossFit Level 1 Certificate Course is the method behind the madness. It answers the questions and provides the science. The course also include a nutrition lecture. The cost of the course is $1,000, which is quite a chunk of change, we know. Verve is also fortunate for some, but not all, of the seminars to be given scholarship spots. We share these scholarship spots with Verve athletes. It is a way for us to give back to you. By arming you with this knowledge we find it simply makes our CrossFit community that much stronger. To be eligible for a scholarship spot is quite simple:

1)Be a current/ active member of Verve.
2)Answer 2 questions in essay form and email them to myself (courtney@crossfitverve.com) and Eric (eric@crossfitverve.com):

  • Why do you want to take the Level 1 Seminar?
  • What do you plan to do with your Level 1 once you have it?

Sending us an email with your answers and expressed interest does not guarantee a scholarship spot. Eric and I choose the spots based on the needs of Verve, it is not based on seniority or time as a member of Verve.

As I mentioned earlier, Verve is hosting a Level 1 course in September. There are no scholarships spots available for this seminar. We do not know when the next seminar will be after that or if we will have scholarship spots available at that time. If you send a letter now we will simply add it to our files and it will be read for consideration when there are available spots. ***If you have sent us an email in the past, now might be a time to refresh your interest, as it’s been quite a while since we’ve hosted one and those emails are about a year old. It will help us to have a new email to reference. 

You don’t have to wait on us. If you are truly interested in attending the seminar you can click here and get registered. I have not yet met a person that has walked away from the weekend thinking it wasn’t worth it. If you have taken the Level 1, please feel free to share some of your experiences in the comments, including if you didn’t think it was worth it, help others make an informed decision. 

 

Wednesday 170809

For time:
50 Box jump overs 24″(20″)
50′ Plate push 45#(35#)
40 Eye level kettlebell swings 53#(35#)
40′ Plate push 45#(35#)
30 Kettlebell snatches 53#(35#)
30′ Plate push 45#(35#)
20 Goblet squats 53#(35#
20′ Plate push 45#(35#)

Post results to comments or BTWB

VERVE ATHLETE SPOTLIGHT – SCOTTY LEFBVRE!!!

Well Scotty, let us jog your memory. You have been a member since December, 2011 = OG Verve member!!  Scotty is a regular at Open Gym and can usually be found doing a torturous workout from his list he keeps in his bag; he always has a great attitude, is very humble, and a great cheerleader during hard workouts.  Scotty – we hope to see you in more classes soon and are happy you are on the road to recovery.

 

 

 

Tuesday 170808

3 Rounds of:
With a 2:00 minute clock
10 Shoulder to overhead 95#(65)
Row max calories with time remaining
Rest 2 minutes between each round

After the 3rd round, rest a total of 5 minutes then:

3 Rounds:
With a 2:00 minute clock
Row 20(16) calories
With time remaining:
As many reps as possible of burpess over the rower
Rest 2 minutes between each round

After the 3rd round, rest 3 minutes then:
As many strict pull ups as possible in 2 minutes

Post reps to BTWB

Colorado Classic – Stage 4 from Velorama & Colorado Classic on Vimeo.

This weekend there is a men’s and women’s pro cycling race taking place all over Colorado.  There are 4 stages to the event, but on Sunday August 13th, the race will be in the area of the gym, so I wanted to give you a heads up so you can plan accordingly.  

The above video shows the exact route the racers will be on Sunday.  The route will use a lot of Larimer and Walnut Street and the entire area will be closed off.  The organizers have told us that north of 35th street should be business as usual, but given the amount of people coming into the area and the street closures that will take place, you might want to add a few minutes to your commute on Sunday.

Over the course of the weekend there will also be a three day street festival taking place in RiNo.  Here is the information regarding street closures in the area:

VELORAMA FESTIVAL ROAD CLOSURES (RiNo Art District)
Tuesday & Wednesday, August 8 & 9

Pedestrian bridges to be erected over Blake Street at 29th and 33rd. Blake Street will be closed temporarily at those intersections. Bridges will begin strike on 29th on Monday morning-Tuesday, 4pm.

Thursday, August 10

Walnut from 29th to 33rd vehicular closure, keeping 29th and 33rd open to local traffic and businesses

Friday, August 11

Walnut from 29th to 35th – closed to all vehicles beginning at 4pm

Larimer from 29th and 35th – closed to all vehicles at 6pm

Any vehicles on the course WILL BE TOWED beginning at 12pm for the weekend. Warning signs to be placed 24 hours prior.

Saturday, August 12

Continued full vehicle closure of racing course and festival grounds on Walnut and Larimer from 29th – 35th. Blake and Lawrence to remain open as traffic detours.

Sunday, August 13

Continued full vehicle closure of racing course and festival grounds on Walnut and Larimer from 29th – 35th. Blake and Lawrence to remain open as traffic detours.

Larimer reopens at 4pm to all vehicles

*Walnut to reopen Monday, August 14

As you can see, starting later this week, there will be street closure’s that may affect your drive to Verve so make sure you plan accordingly.  

If you want to get out of the area entirely on Sunday, we are putting together a Verve rafting trip.  

Verve Whitewater Rafting Trip
Sunday, August 13th @ 11am
You can go to this link http://www.coloradorafting.net/trips/clear-creek-intermediate  to see the details where we will be and how to sign up
More details will follow on Verve Social!!

 

 

 

 

 

 

Monday 170707

For time:
10 Cleans 135#(95#)
2 Muscle ups
8 Cleans 155#(105#)
4 Muscle ups
6 Cleans 185#(125#)
6 Muscle ups
4 Cleans 205#(135#)
8 Muscle ups
2 Cleans 225#(155#)
10 Muscle ups

Post times to comments and BTWB

Reebok is coming to Verve tomorrow!!

Reebok is coming to Verve tomorrow!!

 

Reebok’s Box Crawl is underway, and one of their stops will be at Verve. Tomorrow morning Reebok will be arriving early and they are bringing the new Nano 7 Weave for Verve members to try out.

Box Crawl 2.0 is an epic road trip stopping at CrossFit Boxes on the East and West Coast over the course of 7 weeks. The tour is designed to introduce and familiarize the CrossFit community to Reebok. They would like to come hang out with CrossFit boxes for the day and bring some awesome stuff.  

 The goal is to give Verve  athletes the opportunity to try-on AND workout in Reebok’s Nano 7 Weave. While working out, the Reebok team will be capturing awesome photos throughout Verve, including class photos, box logos, and other memorable moments from the WOD, which you can share with your friends. You will also have the opportunity to walk away with some cool premiums!

So Verve athletes, be sure to stop in tomorrow and check out the cool new CrossFit gear from Reebok!!

Sunday 170706

4 Rounds for time:
5 Strict pull-ups
10 Strict toes to bar
100′ Walking lunge
200m Run

Post times to comments and BTWB

Jess "don't you post that picture" Morgan crushing an early morning workout.

Jess “don’t you post that picture” Morgan crushing an early morning workout. #SexyFaceSunday

 

 

 

Saturday 170805

4 Minute AMRAP:
25 Double unders
3 Squat snatch, 125#(85#)
5 Bar facing burpees
Rest 2 minutes

4 Minute AMRAP
25 Double unders
4 Squat snatch, 115#(75#)
5 Bar facing burpees
Rest 2 minutes

4 Minute AMRAP:
25 Double unders
5 Squat snatch, 95#(65#)
5 Bar facing burpees

Post reps to BTWB

 

Easy-Apple-Crisp-Recipe744.jpg

Easy Paleo Apple Crisp from PaleoHacks.com

Ingredients

5 apples, peeled and sliced
2 T plus 1/4 cup coconut sugar, divided
1 t plus 2 teaspoons cinnamon, divided
1 cup raw almonds
1 cup unsweetened coconut flakes
2 T coconut flour
3 T coconut oil, melted
1 egg

Directions

1. Preheat oven to 350°F.

2. Place the apples in a small casserole dish and toss them with 2 tablespoons coconut sugar and 1 teaspoon cinnamon.

3. Chop the raw almonds and add to a mixing bowl.

4. Add the coconut, 2 teaspoons cinnamon, 1/4 cup coconut sugar, egg, and coconut oil to the bowl. Mix well.

5. Crumble over apples.

6. Bake for 50-60 minutes, or until apples are tender. Cover with foil if the topping starts to brown too quickly.

Friday 170804

Take 15 minutes to establish a heavy single shoulder press

Then, every 2 minutes x 7 rounds:
3 Split jerk @ 100% of heaviest shoulder press

Post results to comments or BTWB

What is going through Laurel's head during this farmer carry?

What is going through Laurel’s head during this farmer carry?

WHERE DID THIS CROSSFIT STUFF COME FROM ANYHOW?

We have many fresh faces to Verve and to CrossFit, and some newbies may not know the origins of CrossFit.  Who thought up these workouts?  Why do we have workouts named after girls? Why does CrossFit place so much emphasis on the community?  Well, the article below written by The Box magazine will delve into many of those questions.  CrossFit has a very colorful history and it is very exciting to see where this sport will take us!  You can see the full article here

Technically, CrossFit as a company may have been born in 2000, but one could say its roots were planted years earlier, when founder Greg Glassman was a teenage gymnast. Like many other teenage athletes, Glassman wanted to be stronger. He discovered that through the use of dumbbells and a barbell, he could get stronger than any other gymnast he knew who was working with bodyweight only. And like most teenage athletes, Glassman didn’t have one single outlet for his athleticism — in particular, he spent a lot of time bicycling with a group of friends. Competitive natures being what they are, Glassman realized that he could crush his gymnast-only friends in weightlifting or bicycling and out-tumble his bicycling friends. In short, he could find a person who was better than him in one arena but not in all arenas. This realization prompted Glassman to ask a serious question: “What price are you paying for a certain expertise?”

CrossFit Culture

In many ways, that question lies at the heart of CrossFit training. The program’s “jack of all trades, master of none” approach defines the strategy it uses to achieve fitness. Glassman’s early athletic experiences directly influenced CrossFit’s goal of achieving “greater work capacity across broad time and modal domains.” In CrossFit’s view, the goal is not to achieve specialized abilities and fitness that applies to one particular set of movements. The goal is general physical preparedness.

The CrossFit ethos holds that adherents train to enhance 10 key physical qualities: cardiovascular/respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance and accuracy. This list may be well-known to the CrossFit community, but members of that community will be the first to tell you that it’s borrowed from Jim Crawley and Bruce Evans of Dynamax, makers of the medicine balls found in boxes across the nation. However, early CrossFitters understood that they could build these skills by incorporating movements from a variety of disciplines: gymnastics, weightlifting and sprinting or high-intensity work in various forms, among them. In addition, CrossFit also emphasizes repeatable, measurable results. There is heavy emphasis on specific weights, specific distances and specific movements over specific times. This allows for a clear measurement of performance.

Community Theory

In 1995, Glassman established a gym in Santa Cruz, Calif., and that same year, he was hired to train the Santa Cruz Police Department. Most of his civilian work had involved private training with individual clients. But as he began to get overbooked, he started doubling up clients and found that not only could he make more money (charging a reduced rate to two clients still equaled more money per hour for him), but those clients also often enjoyed the group activity. He found that he could still offer enough individual attention to each client to ensure safe and effective training. Thus the CrossFit community was born.

CrossFit was formally established in 2000. The company’s first affiliate was CrossFit North in Seattle. By 2005, there were 13 affiliates. In 2012, a mere dozen years after the company started, there are 3,400 affiliates worldwide.

The History of the Workouts

From its early days, CrossFit sought to create workouts that simulated the feelings athletes and fighters felt during real competition. As Glassman described in a 2009 discussion, coming off a two-minute gymnastics routine in front of judges, you felt spent but had to look solid and strong or points were deducted. The short-duration, high-intensity workouts of CrossFit achieved that goal. Athletes often say that the workouts simulate the feeling at the end of a competitive event. Law-enforcement officers will describe a CrossFit workout as similar to a foot pursuit and fight with a suspect. Fighters will tell you that these Workouts of the Day are similar to the feeling of being in a fight. In fact, the WOD “Fight Gone Bad” was named when that particular routine was developed for mixed-martial arts fighter B.J. Penn.

The WOD known as “Fran” (21-15-9 of thrusters and pull-ups) is an example of this intensity. Glassman has described developing this workout in his garage as a teenager. He did the workout and promptly threw up. As soon as he was able, he jumped up and ran to his neighbor, brought him over and put him through the same routine.

What’s With the Girl Names?

As all CrossFitters know, Fran is not the only WOD with a girl’s name. There are other names, of course, including the Hero WODs, named for those — whether military, police or firefighter — who lost their lives in the line of duty. But girl-named WODs tend to be benchmark workouts designed to measure improvement through repeated, regular appearance in your medium- and long-term regimen. They first appeared officially in the CrossFit Journal in September 2003, and that early list included Angie, Elizabeth, Barbara, Chelsea, Diane and Fran. The motivation for naming them, as Glassman said in December 2009 discussion, was simple: He wanted to be able to explain the workout once to his group, give it a name, and then refer to the name next time the workout came up. It’s easier to say “Fran” than to say “a front squat into push press followed by pull-ups.”

Why give them female names? Glassman has said that Fran leaves you crushed and exhausted and joked that “any workout that leaves you flat on your back, staring up at the sky, wondering what the hell happened, deserves a girl’s name.”

 

VERVE UPDATES:

-Next Verve outing: Sunday, August 13th @ 11am – Whitewater Rafting!! Follow this link for details and to sign up for the Upper Clear Creek 11am 1/2 day rafting trip.

Thursday 170803

With a 10 minute clock:
Run 1 mile
As many calories on the rower in remaining time
Rest 2 minutes

With a 6 minute clock:
Run 800m
As many calories on the rower in remaining time
Rest 2 minutes

With a 4 minute clock:
Run 400m
As many calories on the rower in remaining time

Post times and calories to comments and BTWB

All smiles from Garret, Steph, and Emily during their post WOD midline work.

All smiles from Garret, Steph, and Emily during their post WOD midline work.

 

How to be one with the rope. Kinda, sorta By Courtney Shepherd, but mostly By Duane Waits of WOD Talk

Who’s got two thumbs and wants double unders? Everyone. If you already have double unders, we get it, you’re cool. . . but not as cool as Trevor Norris who holds the world record for double unders in 1 minute at 169. So let’s just say we all have room to improve. . . unless we are Trevor Norris.

Some of you have heard me mention in class the importance of being able to control your rope, go from single to double and back to single. Learning to control your rope is one of several steps described by Duane Waits in his article “Double Under Jump Rope Training – Success in 5 Easy Steps”. So see, sometimes I know what I’m talking about. While he does not mention this in his article, I think it’s also important, if you truly want to get double unders or get better at the double unders you have, to get your own rope.It’s not my goal to send anyone out into the world and drop a ton of money on all kinds of CrossFit goodies but I think everyone can benefit from dropping $20-$30 on their own jump rope. Once the rope is fitted to the person, it makes it that much easier to work consistently on double unders. And consistent practice is the name of the game when double unders are concerned. Be Tea Dubs, when you make said purchase. . . please for the love of all that is holy, put your name on it!! In a crazy scheme to make money, Rogue/ JumpNRope/ RX Rope, all made more than 1 jump rope.

Here are all of the tips recommended for training the double under:

1) Choose a Rope

This is the most important element in this exercise. Ropes come in many different colors, lengths, weights, materials, and levels of thickness. I recommend a thinner or slightly weighted rope to facilitate a quicker moving rope. This skill is about speed and control. The rope needs to be at a length that is comfortable for you.

The jump rope handles should go past your waist about 3 – 6 inches when you stand on the rope with both feet about shoulder width apart. You will be able to compensate for the length by moving your arms closer or further away from your body when you start jumping.

2) Learn to control the Jump Rope

This is key because you have to learn to jump the rope and not let the rope jump you. Develop a fast-moving rope with single unders, and with practice you will develop the ability to speed the rope up and slow it down. If you can get control of the rope, controlling your jump becomes easy. Naturally, regardless of your level of coordination you should feel your timing becoming better and better to where it becomes muscle memory.

3) Attempt your first Double Under

Once you have adequate control of the rope, where you can actively control the speed of the rope without stopping, then you are ready to attempt your first double under. Take 3 – 5 single jumps first then with a quick strong wiping motion of your wrist, speed the rope up and jump about 2 – 3 inches higher to have enough clearance as the rope goes under your feet 2 times. Your jump should be as relaxed as possible. If you find yourself expending a large amount of energy to successfully execute one double under, then some more fine tuning needs to take place. Efficiency in movement is the key to your success.

4) Develop a Rhythm

Once you can execute one double under successfully it is time to start stringing 5 – 10 – 15 jumps together in a row. Start developing your natural jump rope rhythm. For example, use a rhythm of 3 single jumps to every 1 double under. Doing so will allow you to reset mentally as you prepare for the next attempt. Experiment with a few different jumping patterns and as you continue to practice, as you get better start taking away the single jumps until you are only doing the double unders.

5) Adjust and Refine to develop consistency

Based on your coordination level developing the double under jump rope skill will vary. The key is to continue to make small adjustments as you continue to practice. Just like learning to ride a bike or drive a car you must develop a feel for the double under jump rope skill. A comfortable, controlled and relaxed jump is what you are searching for. Once your skill level improves experiment with different speeds by slowing the rope down and speeding the rope up. Remember the better you can control the rope the easier it is to jump the rope. Practice until it becomes muscle memory. When you can make 20 in a row look easy you have made it to the top of the double under mountain.

Troubleshooting: 4 common problems addressed
1) I have trouble controlling the rope.

Try using more wrist and less arms. Try adjusting your grip on the handles (i.e. move hands closer to the rope). Try extending your arms out further from your body. Try a rope made out of a different material. Experiment with different rope lengths.

2) The rope keeps hitting the front of my toes when I try to jump.

Try raising your knees higher when you jump until you get better control of the rope speed. Try raising your toes up as you jump.

3) When I attempt a double under I land hard and start falling backward.

Try jumping higher using mostly ankles and your calf muscles. Lean slightly forward as you jump to counter act your tendency to fall backward.

4) I can only get about 3 – 5 in a row before I mess up, what is my problem?

You must relax and increase your concentration level. We are not perfect beings so you must pay close attention and continually making small (micro) adjustments to keep your rhythm steady. Your mind and body must be in sync in order to roll off 50 – 75 double unders in a row.

Click here for full article.