Tuesday 170114

Back squat
3-3-3-3-3

Post to BTWB

Joe keeping a close on Ryan during Week 2 of the Open. Hopefully that's the last time we see dumbbells.

Joe keeping a close on Ryan during Week 2 of the Open. Hopefully that’s the last time we see dumbbells.

We talk about recovery often, but how many of us actually make a conscious decision to recover or have the time to recover?  Now that the Open is in full swing it prevents many of us from our normal routine.  I for one am doing the Open workouts on Sunday which is normally my rest day.  We all have extremely busy lives and just making it in for an hour a few times a week is sometimes difficult let alone allocating more time to recovering properly.  We work out so hard most days and wake up sore the next.  On days we wake up sore we are faced with two options; work out or take a rest day. There is a third option, consider an active recovery day.  Active rest can be something as simple as playing basketball or tennis, taking a 1/2 hour to mobilize, or jumping on a rower or bike for 30 minutes of low intensity training.  

We tend to base our workout success on how sore we are, but what good is being so sore that it prevents us from working out for a few days?  Our bodies improve and adapt on the days we recover, so scheduling recovery time is vital to optimizing our performances.  The simple equation is work + rest = success.

The quicker you recover the sooner you can get back to high intensity workouts which leads to better gains and faster improvements.  In other words recovery is the key element to reaching or not reaching your goals.

Recovery is also important from a mental standpoint.  Even the most well conditioned athletes will burn out if they push the limits with their workouts and don’t make a conscious effort to rest and recover. Scheduling active rest days during the week allows you to really push yourself during your workouts knowing you’ll be giving your body and mind time to recover.  Make a conscious effort to take recovery days and during those recovery days find different way to actively recover.  I mean we work our tails off inside of the gym so we can enjoy ourselves outside of the gym, right?

So how do we put this in play?  Plan ahead.  You know what a typical week looks like for you and when you’ll be training.  You’ll also have an idea as to when you’ll need a recovery day so plan accordingly.  Ask your trainers for different active recovery drills or invite a member to go play hoops or tennis.  Now that the weather is starting to be nice all the time, it’s very easy to get outside, soak up some Vitamin D, and recover while away from the gym.  

Monday 170313

3 Rounds for time:
3 Legless rope climbs
6 Push jerks 185#(125#)
12 Deadlifts 185#(125#)
24 GHD sit ups
48 Wallballs 20#(14#)

Post time to BTWB

Cheresa, you are one strong mama! Way to fight for that weight!

Cheresa, you are one strong mama!

Happy Monday, Athletes!

Please remember to submit your 17.3 scores today. For those needing to do the workout for the first time, or would like to re-do the workout, please sign up on MBO for the scheduled time of 2-3:30pm during the Last Chance Qualifier. If possible, please bring a judge (if not, we have you covered 😉 )

Upcoming Events:

April 1st (Saturday) 12:30pm-1:30pm- Free MyoFascial Release Workshop. Christy Trombley of Be Still Physical Therapy will be at Verve to show us MyoFascial release techniques with hands on experience. This seminar is free to the public however, SPACE IS LIMITED. Please sign up, and reserve your spot on MBO. 

July 8th & 9th (Saturday and Sunday)- CrossFit Kids Course! For details and registration, please visit the CrossFit Training page

August 19th (Saturday)- Femme Royale will be making another stop at CrossFit Verve! 

3 Divisions // 2 Girls Per Team //  1 Purpose

“The Femme Royale competitions are perfect for women of all ages and fitness abilities through the use of three categories of competition: the RX Division, the 50/50 Division and the Fun (Scaled) Division.”

Ladies, it’s time to grab your bestie, and enjoy a competition made for you! Please keep posted to the WOD blog for future details, or visit www.femmeroyale.com 

Following the Femme Royale Competition, we will be hosting a…. BRO DOWN! Dudes, we haven’t forgotten about you 😉 Details and date TBD

June 10th-11th (Saturday & Sunday)- The Cherry Creek Triple Threat is back! Lots of Ververs will be attending CrossFit Cherry Creek for their annual competition. This is always a fun comp. to throw down with friends. Please visit the Triple Threat website for details here

Have a great week!

Sunday 170312

For time:
Run 400 Meters
30 Bodyweight bench press
Run 800 Meters
20 Bodyweight bench press
Run 1200 Meters
10 Bodyweight bench press

 

Post times to comments and BTWB

Katie looking strong in those squat snatches.

Katie looking strong in those squat snatches.

 

**Don’t forget Daylight Savings Time today. Gotta set those clocks ahead by 1 hour.**

Saturday 170311

For time:
Row 1500 Meters
15 Wallballs 20#(14#)
30 Double unders
Row 1000 Meters
20 Wall Balls 20#(14#)
40 Double unders
Row 500 Meters
30 Wallballs 20#(14#)
60 Double unders
Row 250 Meters

Post time to BTWB

It's about that time for some corned beef and cabbage!

It’s about that time for some corned beef and cabbage!

ATHLETES!!

Please remember this weekend is Daylight Savings. Move those clocks forward, and enjoy that extra hour of daylight!

With St. Patrick’s Day approaching, this will give you plenty of time to prepare your friends for a delicious feast, and celebrate your victories from 17.4!  For the full recipe, please visit Katie’s website, Wellness MamaHERE.

Prep time: 
Cook time: 
Total time: 
 
Author: Wellness Mama
Serves: 4
Ingredients
  • Corned Beef and Cabbage Ingredients:
  • 3-4 lb corned beef brisket
  • 3-4 cloves of garlic
  • pepper to taste
  • 1 large head of cabbage
  • 2 onions
  • 2 garlic cloves
  • 1 carrot
  • butter
  • spices to taste
 
Instructions
  1. Put corned beef in crock pot for 8 hours on low heat with garlic, pepper and enough water to just cover meat.
  2. About half an hour before beef is done, slice carrots, onion, garlic and cabbage.
  3. Saute onions, garlic and carrots in butter in large skillet until somewhat soft
  4. Add cabbage and spices and cook until soft. Add a little corned beef water from the crockpot if it starts to get dry.
  5. Serve the corned beef over the cabbage.

Sláinte

Friday 170310

WORKOUT 17.3 Rx’d (Ages 16-54) Prior to 8:00, complete:

3 Rounds of:
6 Chest-to-bar pull-ups
6 Squat snatches (95 / 65 lb.)

Then, 3 rounds of:
7 Chest-to-bar pull-ups
5 Squat snatches (135 / 95 lb.)

*Prior to 12:00, complete 3 rounds of:
8 Chest-to-bar pull-ups

4 Squat snatches (185 / 135 lb.)

*Prior to 16:00, complete 3 rounds of:
9 Chest-to-bar pull-ups

3 Squat snatches (225 / 155 lb.)

*Prior to 20:00, complete 3 rounds of:
10 Chest-to-bar pull-ups

2 Squat snatches (245 / 175 lb.)

Prior to 24:00, complete 3 rounds of:
11 Chest-to-bar pull-ups

1 Squat snatch (265 / 185 lb.)

*If all reps are completed, time cap extends by 4 minutes.

Post times to comments, BTWB, and CrossFit Games Site

NOTES

This workout begins with the athlete standing under the pull-up bar. At the call of “3, 2, 1 … go,” the athlete will have 8 minutes to perform 3 rounds of 6 chest-to-bar pull-ups and 6 squat snatches, AND 3 rounds of 7 chest-to-bar pull-ups and 5 squat snatches. If all 72 repetitions are not completed within 8 minutes, the athlete’s workout is over, and they will stop and record their score.

If all 72 repetitions are completed within the 8-minute window, the athlete will earn an additional 4 minutes to continue with the couplet. If all 108 reps (36 from rounds 1-3, 36 from rounds 4-6 and 36 from rounds 7-9) are completed by the 12-minute mark, the time will once again be extended by 4 minutes. Throughout the workout, after every 3 complete rounds, the reps of the pull-up will increase, the reps of the snatch will decrease, and the barbell will get heavier. Once a 3-round section is completed, the athlete may immediately begin their next section. They do not need to wait for the 4-minute window to expire before moving on to the next section. This pattern will continue for up to 24 minutes, as long as 3 rounds of the couplet are completed before each cuto .

This workout is over when the athlete completes all the required work prior to 24 minutes or fails to complete all the repetitions within the cutoff time for a section. The athlete’s score is their time if they complete the workout or the number of repetitions completed up to their cutoff time.

In this workout, another person may assist the athlete in changing the plates on the barbell during the workout, or multiple barbells may be used.

TIEBREAK

If all 216 reps are completed prior to the 24-minute time cap, your score will be your total time and there will be no tiebreaker. However, if you are not able to complete the entire workout in the allotted time, a tiebreaker will be factored into your final score. During the workout, be sure to note your time at the end of each 3-round section. When you submit your score, there will be a space for your final rep count and an additional field for you to enter the elapsed time at which you completed your last full 3-round section. In the case where two athletes have the same score (total number of reps), the athlete with the lower tiebreak time will be ranked higher.

Note: All tiebreak times must be reported in elapsed time, not in time remaining. If you are using a countdown timer, you must convert to elapsed time before reporting your score. For this reason, it is recommended you set your clock to count up.

EQUIPMENT

  • Pull-up bar
  • Barbell
  • Collars
  • Standard bumper plates (18 inches in diameter) to load to the appropriate weight for your division

Rx’d: (Ages 16-54)
Men use 95-135-185-225-245-265 lb.
Women use 65-95-135-155-175-185 lb.

Teenagers 14-15:
Chin-over-bar pull-ups
Squat snatches
Boys use 75-105-135-155-185-205 lb.
Girls use 45-75-95-115-135-155 lb.

Masters 55+:
Chin-over-bar pull-ups
Squat snatches or power snatches with overhead squats permitted
Men use 75-105-135-155-185-205 lb.
Women use 45-75-95-115-135-155 lb.

Scaled: (Ages 16-54)
Jumping chin-over-bar pull-ups
Squat snatches or power snatches with overhead squats permitted
Men use 45-75-95-115-135-155 lb.
Women use 35-55-65-75-95-105 lb.

Scaled Teenagers 14-15:
Jumping chin-over-bar pull-ups
Squat snatches or power snatches with overhead squats permitted
Boys use 45-75-95-115-135-155 lb.
Girls use 35-55-65-75-95-105 lb.

Scaled Masters 55+:
Jumping chin-over-bar pull-ups
Squat snatches or power snatches with overhead squats permitted
Men use 45-75-95-115-135-155 lb.
Women use 35-55-65-75-95-105 lb.

Thursday 170309

3 rounds for time of:
Run 800 meters
Rest 2 minutes

Skill work after running:
Butterfly pull ups
and
Handstand push ups

Post results to comments or BTWB

Not sure if Jess is smiling or sneering at her judge?

Not sure if Jess is smiling or sneering at her judge?

Your Mental Game going into the CF Open workouts

For the past 2 weeks, we have discussed warming-up and cooling down for CrossFit Open workouts.  This week, we will discuss your mental game.  Below are excerpts from an article from the CrossFit Games sit about 5 ways to quickly improve your mental game before a workout: (you can see the article in its entirety here)

Start conditioning your mind. Train it, and continue to condition your mental game. Trying to quickly answer “how do I improve my mental game” is like trying to quickly explain “how do I get better at CrossFit?” But, here are five solid tips. 
 
1. Realize every single competitor wishes he or she were more prepared, had just a bit more time to train weaknesses, or could be a little stronger. You are a work in progress and are simply seeing what you are capable of at this moment. You have trained hard and you are as prepared as you need to be to compete your best.
 
2. Create a ‘go to’ mantra. This is your thing, true to you, that will get you going when you’re flat out exhausted between reps or stuck at a movement. Keep it short and sweet.
 
3. Get in your zone; focus on your space and your bar. When it is go time, bring your focus to your movement, your steady breathing and your positive thoughts and mantras. Keep your stare intent and focused in your zone.
 
4. Negativity kills. Listen to what you are saying about the workouts, your coaches, competitors, and how HQ runs the event. Negative talk gets you nowhere and has a detrimental “carryover effect” to your actual performance. Try doing a max L- Sit telling yourself that you suck, you are weak, and you can’t do it anymore because it’s too hard (repeat that over and over in your head). Try again saying “strong as hell, nothing can stop me, this is easy.” You choose your words, vocally and internally. Choose positive ones.
 
5. Break your reps and sets down. Before an event, think and visualize through the entire workout and each movement completely. During the workout, take it set by set, tell yourself, “just three more” or “one minute of work.” Break down long AMRAPS and lots of reps into shorter (or smaller) portions. You can always get yourself to do two of anything. Don’t think about all aspects of the workout you still have to complete. 
 
In this competition, you are going to be forced outside of your comfort zone. Throughout the Open, you will have to make thousands of choices that will determine exactly how well you perform.  Your outcome will be defined by your good or bad mental choices, not by how quickly you can move weight. As an athlete, you must recognize that you have the ability to control and choose your confidence level, your reactions to setbacks, what you say to yourself and others, your courage and ability to persevere through tough spots, your body language, and what you focus on. The athletes who are able to make the best choices about these mental components are the ones who will have the best results.

 

Wednesday 170308

Deadlift
5-5-3-3-3-1-1-1-1

Post results to comments or BTWB

VERVE MEMBER SPOTLIGHT! – Mick Lewis

Here is a great video filmed and edited by Gaby G featuring one of Verve’s favorite athlete hair stylists! Please disregard his Team S&M comment because Team Just The Kip is where it’s at!!  Enjoy.

Tuesday 170307

5 Rounds for time:
10 Shoulder to overhead 115#(75#)
15 Bar facing burpees
30 Double unders
Rest 1 minute between rounds

Post to BTWB

Half and half taking judging extremely serious.

Half and half taking judging extremely serious.

 

As many of you know, because you’ve asked me to stop talking about it, I’m on 30 days of nothing but cold showers.  I was doing research online about tips for recovery specifically focusing on breathing techniques when I got sucked down the rabbit hole that is the internet.  I left my research on breathing and started watching videos about the benefits of cold showers and 2 hours and many videos later, I decided that I was going to give 30 days of nothing but ice cold showers a try.  These cold showers are not hot then cold, they are only turn the dial to cold or in my case don’t touch the hot water dial cold.  The showers are shockingly cold, but after about 30 seconds it doesn’t get any better.  After about a minute that’s when it starts to not be so bad.  

The reason I decided I was going to try only cold showers for a month, was the idea of alertness.  When I get up at 4:00 am not much, including coffee, can get me moving as fast as I’d like so I figured why not try cold showers.  Alert is an understatement.  As soon as you’re exposed to the freezing cold water, your whole body is fully awake.  The body has to work overtime to figure out what the hell you’re doing to it so everything wakes up really quickly.  

The alertness was what initially drew me to trying cold showers, but there are a ton of other benefits that come with showering cold.  Below is a list of some of the benefits of cold showers.  The list is taken from Lifehack.org.  I know most of us love taking long hot showers and trust me the cold showers are not nearly as long, but the benefits I’ve noticed have me convinced that cold showers are the way to go.  It takes practice to get completely clean in a short amount of time so be ready to move faster if you give cold showers a try.  If nothing else, try ending your normal shower with 3 – 5 minutes of ice cold water and see how you feel after you get out.  

1. Cold showers burn fat
There are two kinds of fat in your body: white fat and brown fat. White fat is the bad guy (think the Joker) and brown fat is the good guy (think Batman). White fat is the body fat we all know and struggle to get rid of. When we consume more calories than our body needs to function and we don’t burn those calories for energy, they are stored as white fat, which tends to accumulate at your waist, lower back, neck, and thighs. Brown fat is the good guy you might have never even heard of, and its function is to generate heat to keep your body warm. Here’s the good news: when brown fat is activated due to extreme cold, it burns calories to keep you warm, which could provide a helpful assist in your weight loss plan. How much of an assist? Scandinavian researchers found that exposure to cold temperatures increased the metabolic rate of brown fat by fifteen fold, which could help a person drop nine pounds in a year if sustained.

2. Cold showers boost recovery after exercise
Athletes often take ice baths after vigorous training do reduce soreness. You don’t have to take it that far, but you can obtain a similar benefit with a quick cold shower after your training sessions. Maybe dropping a pencil or walking upstairs won’t be quite so agonizing with a little dose of cold after all of that running.

3. Cold showers increase mood and alertness
Who doesn’t feel a bit groggy when they take that first step out of bed? This is something everyone struggles with, but if you’d like to put some pep in your step first thing in the a.m., take a cold shower before you go to work. When cold water pours over your body, your breathing deepens in response to the shock of the cold (this is your body trying to keep you warm by increasing overall oxygen intake). Your heart rate will also increase, resulting in a rush of blood through your body that will help you get energized for the day.

4. Cold showers strengthen immunity and circulation
Remember how I mentioned that cold showers speed up your metabolic rate, which helps you lose fat? The increase of this rate activates your immune system, which releases virus-fighting white blood cells that will help you get sick less frequently. Cold showers also increase your overall blood circulation, which can help you avoid hypertension and the hardening of arteries.

5. Cold showers give you attractive hair and skin
If you’d like to reduce the appearance of acne, cold showers could do the job. Hot water dries out your skin, while cold water tightens your cuticles and pores, preventing them from getting clogged. You can also use cold showers for shinier, more attractive hair that your partner can’t resist playing with. Cold water will close your cuticle, making it less likely dirt can accumulate in your scalp. 

Monday 170306

4 rounds for time of:
15 ring dips
30 GHD sit-ups
Run 400 meters

Post time to BTWB

Mama McKee staying strong during 17.2!! You make pregnancy look easy, Margot!

Mama McKee staying strong during 17.2!! You make pregnancy look easy, Margot!

 

ATHLETES!!

Please remember to submit your 17.2 scores today. For those needing to do the workout for the first time, or would like to re-do the workout, please sign up on MBO for the scheduled time of 2-3:30pm during the Last Chance Qualifier. If possible, please bring a judge (if not, we have you covered 😉 )

Upcoming Events:

July 8th & 9th (Saturday and Sunday)- CrossFit Kids Course! For details and registration, please visit the CrossFit Training page

August 19th (Saturday)- Femme Royale will be making another stop at CrossFit Verve! 

3 Divisions // 2 Girls Per Team //  1 Purpose

“The Femme Royale competitions are perfect for women of all ages and fitness abilities through the use of three categories of competition: the RX Division, the 50/50 Division and the Fun (Scaled) Division.”

Ladies, it’s time to grab your bestie, and enjoy a competition made for you! Please keep posted to the WOD blog for future details, or visit www.femmeroyale.com 

Following the Femme Royale Competition, we will be hosting a…. BRO DOWN! Dudes, we haven’t forgotten about you 😉 Details and date TBD

June 10th-11th (Saturday & Sunday)- The Cherry Creek Triple Threat is back! Lots of Ververs will be attending CrossFit Cherry Creek for their annual competition. This is always a fun comp. to throw down with friends. Please visit the Triple Threat website for details here

Sunday 170305

5 Rounds for time of:
100′ Handstand walk
30 One-legged squats, alternating

Post times to comments and BTWB

Emily getting after 17.2 with the support of her judge and a fellow Open Team Cup teammate. The ladies in blue dominated.

Emily getting after 17.2 with the support of her judge and a fellow Open Team Cup teammate. The ladies in blue dominated.