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!

 

Friday 170203

Shoulder press
1 x 8 at 65% of 1 rep max
1 x 8 at 70% of 1 rep max
1 x 6 at 75% of 1 rep max
1 x 6 at 80% of 1 rep max

Every minute on the minute x 6, alternating:
1) 10 Burpees
2) Pull ups

Every minute on the minute x 6, alternating:
1) 10 Calories on assualt bike
2) Handstand push-ups

Post results to comments or BTWB


FLEXIBILITY FRIDAY!! – Minimizing back pain in the bottom of the squat.

Flexibility Friday’s don’t have to be all about mobility, they can be about strengthening drills to help you in particular positions.  Clancy turned me onto this video series by The Active Life.  This video gives you some drills to work on to help yoube pain free while in the bottom of the squat.

VERVE UPDATES

  • Verve BRING ON THE NEW YEAR outing is tomorrow @ El Jefe (2450 West 44th Avenue
    Denver, CO 80211
    ) from 4p to ????  Feel free to stop by any time, enjoy a margarita and some guacamole and show off your non-workout clothes.
  • YOGA with Kacey, this Sunday @ 11am!!  For those of you new to the gym, this is a beginner-friendly class but also challenging for those more experienced yogies.

Thursday 170202

With a 3 minute running clock x 5 rounds:
2 Rope climbs
10 Deadlifts, 225#(155#)
10 Anchored ab-mat sit-ups
Rest remaining time

*Score is slowest round.

Post times to comments and BTWB

Non weight bearing foot. Non problem. Phoebe coming to the gym and getting after it anyway she can.

Non weight bearing foot. Non problem. Phoebe coming to the gym and getting after it anyway she can.

Let the CrossFit Games 2017 Open updates continue. . . 

Here’s what we hope you have already done:

  1. Gone to the Games site and registered to be a part of the 2017 Open. (Haven’t done this yet?? No worries, click here.)
  2. During the registration process, you chose CrossFit Verve as both your “Team” and your “Affiliate”.
  3. You have started taking the judge’s course. (Haven’t done this yet?? No worries, click here. Please print your certificate of completion when finished.)
  4. Signed up on one of the 4 teams involved in the 2017 Open Team Cup. 

**If you have not done any of these items, are not sure what any of these items are, and/ or do not understand the whole process involving both the CrossFit Games Open and Verve’s Open Team Cup. . . don’t be shy. Email me or come find me at Verve, I will be happy to sort it all out for you AND get you super pumped to get involved in all of it. (By “me”, I mean Courtney) :)

Let’s talk schedule for the 5 weeks of the CrossFit Games Open, starting Thursday February 23rd:

  1. Just pior to the start of the Open, we will begin following the CrossFit.com main site programming. We will of course make any needed adjustments based on equipment and time. 
  2. We will be programming the Open workout on every Friday as the Verve’s WOD. So every class throughout the day on Friday is the Open workout. Which means if you workout on Fridays you might as well sign up for the Open. 
  3. We will be canceling the 6pm Friday night WOD and in it’s place we will be simply running heats for the workout from 6pm-8pm. The heat times will obviously vary depending on the Open WOD.
    • There is no formal class from 6pm-8pm. You will be signing up for a heat time. It will be first come first serve. If a heat time is full, you may not simply pop in and join anyway. The only exception to this is anyone NOT signed up for the Open. These people will not need a judge and therefore may join any heat they want. 
    • You will need to warm-up on your own and be present, ready to go on time for your heat. We are starting the heats at the posted time, if you are late, then you will need to sign up for another heat. 
  4. Can’t workout Friday? Not a problem. We will be providing two additional times to complete the Open workouts:
    • Sunday “Re-do”- 11:30am-1:30pm. This will be listed in MBO, please sign up so we may prepare accordingly.
    • Monday “Last chance”- 2pm-3pm. Please do not show up at 2:55pm and start warming up. Please be at Verve before 2pm or at 2pm and get ready to roll, we will be done judging at 3pm.
    • If you cannot make one of the three opportunities we are providing, you MUST email us at info@crossfitverve.com to request an additional time that does work. ***I WILL NOT validate any score for a workout performed outside one of the 3 times listed without an email. ***
  5. You, the athlete, need to make sure your score is submitted to the Game’s site for validation by 5pm on Monday. I would suggest you submit it as early as possible and check your email throughout the day Monday. I am often hunting down people to fix scores on Monday. If your score is not submitted correctly, I cannot fix it myself and I cannot validate it until it is fixed. 
    • Again, you are responsible for your score. Verve does not submit scores for athletes. 

That’s the schedule thus far. I will be sure to post the times available to do the Open WOD throughout the gym. Please let me know if you have any additional questions.

 

Wednesday 170201

For time:
150 Double unders
750m row
75 Push press, 75#(55#)
750m row
150 Double unders

Post time to comments or BTWB

Anahita taking her fitness outside of Verve and having fun!!!

Anahita taking her fitness outside of Verve and having fun!!!

VERVE MEMBER SPOTLIGHT- Anahita Khosravi!!!
What is your HOMETOWN? Louisville, CO – yep one of few Colorado Natives
What do you do in your free time? Hobbies? I have pretty limited free time between working full time at a school for kids with autism and going to school full time for a doctorate in school psychology (you’re prttey amazing Anahita!). But….with what free time I do have I spend it snowboarding, hiking, camping – really anything outdoors and in the mountains. When it’s nice out I love going to parks and throwing around a frisbee or kicking the soccer ball. I also love going out in Denver and checking out breweries or hitting up the dance floor wherever there’s good music playing. 
What changes have you seen both physically and mentally since you started CrossFit? Physically – I’m definitely in the best shape I’ve been in, but I’d say the changes I care more about are mental… Nothing feels out of reach anymore, just requiring determination, passion, and patience. This feeling has also transferred to my life outside of CrossFit, and because her article for WOD nation resonated strongly with me, I’ll reference Maddie – I feel like I take up space. 
What is your favorite workout or movement in CrossFit? Grace !!!!!
Any advice for someone new to CrossFit or Verve? Use other people to motivate you, not to compare yourself to. Listen to your body. Rest. Eat well. Stop when something hurts (in an injury way). Focus on the movements you care about (and even those you don’t). But not everything at once. Don’t over-analyze. Your body isn’t the person’s next to you. 
Solid advice Anahita!  Happy to have your positive energy here.

Tuesday 170131

Back Squat
1 x 8 @ 65%
1 x 8 @ 70%
1 x 6 @ 80%
1 x 6 @ 85%

Front Squats
1 x 5 @ 70%
1 x 5 @ 75%
1 x 5 @ 80%
1 x 5 @ 85%

Post weights to BTWB

20170126_133011

Pete is getting ready for the Superbowl!

 

We are continuing with our back squat and shoulder press program for the next few weeks.  With the 2017 CrossFit Open starting in the next month, we will continue for at least the next 2 weeks possibly 3 weeks and hopefully we’ll have an opportunity to retest our squats and shoulder press before we switch over to following CrossFit.com programming.

The Open presents some great workouts and the atmosphere that we have seen at the gym reaches levels that are hard to duplicate.  Whether it’s the classes being bigger, the way we run heats, and the people that come and watch the night classes to cheer on their fellow Verve members, the place is very electric during the 5 weeks of the Open.

As you experienced yesterday, we redid an Open workout from a couple years ago and you can see that these workouts are grueling but extremely fun.  You will start to see a few more Open workouts from years past programmed so those of you that have done the workouts in the past and compare how you did and those of us that haven’t done the Open workouts can get a feel for the type of workouts that are normally programmed so we have an idea of what to expect and how the workouts feel.  

Let’s not kid ourselves, the workouts in the Open are well programmed and really good tests of overall fitness, but doing them in class like yesterday and in the days coming with the intensity that you put forth during the 5 weeks of the actual Open is really hard to duplicate unless you approach them with the mind state that this one counts and you want to see how well you’ve done versus the times you’ve done them before. If you’ve never done an Open workout before, you can compare your results to your fellow Verve athletes and friends that you typically compare yourself to and use that as motivation leading into this years Open.  Remember we have our first ever in house team competition around the Open this year so once you sign up to participate make sure and add your name to one of the team clipboards that are on the front desk.  

The Open is a very unique time of year in your training, but remember overall it’s just another workout and trust me when I say that the atmosphere is something to experience so if you’re interested, get signed up and experience it for yourselves.  The link to register for this years Open is HERE.  

Also the Patriots are playing this Sunday in a very important game.  If anyone wants to show their support, just ask me for some Patriots gear to wear and I’ll happily let you borrow some.  Key word being borrow.  

Monday 170130

Open workout 14.4
As many rounds as possible in 14 minutes of:
60 Calorie row
50 Toes to bar
40 Wallballs, 20#(14#)
30 Power cleans, 135#(95#)
20 Muscle-ups

Post rounds and reps to comments and BTWB

Organized mobility By: PB

Organized mobility led by PB

Weekly Updates

  • February 4th (Saturday) 4-6pm – Time to get your fancy pants on for another Verve outing! We will be meeting at Denver’s new and upcoming hot spot, El Jefe, to cheers in the new year with a little happy hour. Join us for some tasty food, delicious libations, and some good ol’ Verve family fun. 
  • 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!

Coming up this summer…

July 8th & 9th (Saturday and Sunday)– CrossFit Verve will be hosting the CrossFit Kids seminar. Didn’t get your chance to attend last time? Now’s your chance to 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.

Happy Monday, and have a great week!

Sunday 170129

As many rounds as possible in 15 minutes of:
10 Handstand push ups
50 Meter bear crawl
10 GHD sit ups

Post times to comments and BTWB

Phil and Garret working through a swim WOD.

Phil and Garret working through a swim WOD.