Sunday 161113

For Time:
120-90-60-30 Double unders
40-30-20-10 Pistols

Post time to comments or BTWB

Crispy Chicken and Balsamic Onions

Crispy Chicken and Balsamic Onions

That Linda Kiker is QUITE THE CHEF!! 

Here is a great recipe from her Facebook page “Linda Kiker Personal Chef”.  

Crisped Chicken And Balsamic Onions

Ingredients:
2 lb. Boneless skinless chicken breast, sliced into strips
1 lb. Boneless skinless chicken thighs, sliced into strips
2 C. Bread crumbs (I used Ian’s gluten free panko bread crumbs)
2 tsp. Ground paprika, garlic granules, cumin
Salt and pepper to taste
3-4 Tbsp. Extra virgin olive oil (you may need more)
3 green onions, sliced
Maple syrup or honey
1 large red onion, peeled and sliced thinly

Black pepper to taste
2 Tbsp. Extra Virginia olive oil (you may need more)
4 Tbsp. Balsamic vinegar
Large pinch of sea salt

Directions:
Preheat your oven to 350 degrees.
Place the sliced chicken and spices into a large bowl and mix together.
Place the panko breadcrumbs onto a separate sheet pan.
Place the chicken into the panko and toss until coated.
Warm a wide skillet over medium high heat; put a clean sheet pan for the browned chicken, to the side.
Add the oil, then some of the chicken. * Don’t crowd the pan!
Brown on both sides and put onto your clean sheet pan. When finished browning the chicken put the sheet pan into the oven for 15 minutes.
Top with sliced green onions and drizzle with honey or maple syrup.
** I used 2 skillets, it went fast!

Onion:
Warm a cast iron skillet over medium high heat.
Add the onion and sprinkle with black pepper.
Cook and stir to prevent burning- but you’ll have to allow them to sit some before stirring. When the onions are browned and softened, add the balsamic and salt.
Continue to stir until the liquid has caramelized.
Serve alongside your chicken!

 

Saturday 161112

“Armistice”
As many rounds as possible in 11 minutes of:
11 Power clean, 135#(95#)
11 Burpees over the bar
19 Deadlift, 135#(95#)
18 Pull-ups

Post rounds and reps to comments and BTWB

Today we honor our Veterans with WOD For Warriors.

Today we honor our Veterans with WOD For Warriors.

 

Yesterday was Veteran’s Day. A day dedicated to honoring the men and women who have served in the United States’ armed forces. These men and women fought for our freedoms, they stood strong against any enemy to protect our way of life. To say thank you to these brave people just does not seem like enough, but that won’t stop us from saying it. Thank you Veterans. 

We honor you today in the best way we know how, with a workout. 

WOD For Warriors is a functional fitness tribute workout held once a year on Veterans Day at gyms all throughout the country. WOD for Warriors supports Team Red, White and Blue, whose mission is to enrich the lives of America’s veterans by connecting them to their communities through physical and social activity.

This WOD is designed to celebrate the service of all U.S. military veterans in a meaningful way by providing an opportunity for veterans and non-veterans to meet and sweat with members of their community through functional fitness on a national level with the goal of fundraising for Team RWB’s Veteran enriching programs.

The workout is “Armistice”. Veterans Day has been observed since 1954 by the U.S. and its origins date back to Armistice Day 1918, which marked the cessation of hostilities on the Western Front in WWI. Veterans Day preserves the historical significance of the 11/11/1918, but also focuses attention on the important purpose of Veterans Day: A celebration to honor America’s veterans for their patriotism, love of country, and willingness to serve and sacrifice for the common good. WOD for Warriors is held yearly on the 11th month, 11th day and 11th hour to celebrate the service of all U.S. military Veterans in a meaningful way within their own communities.

The significance of the repetitions in this workout can be seen in the layout where the 11 min AMRAP, 11 power cleans and 11 burpees over the bar represent the 11th month, 11th day and 11th hour while the 19 deadlifts and 18 pull ups represent the year 1918, Armistice Day.

So as you join us today, if you have a Veteran you would like to personally recognize, bring their picture for us to honor while we sweat. Bring a friend or family member that is a Veteran or has a Veteran they would like to honor. Everyone is welcome today. We would like to also encourage that you visit the registration site to donate to Team Red, White and Blue. You may click here for more information.

 

Friday 161111

Everyday Warrior Battle Series workout #3
In 15 minutes establish a 1RM
Snatch
Clean & jerk

You can see the full workout details here

Post results to comments or BTWB

Emily getting under some big Split Jerk weight!

Emily getting under some big Split Jerk weight!

 

GETTING THE RIGHT MINDSET FOR MAXING OUT!!

Today, we max out two great lifts.  As coaches, we often give you recommendations for weight jumps, but there is soooo much more to successfully hitting your lifts.  Here is a great article from Barbell Shrugged (see full article here) about how to prepare both physically and mentally!! Have fun today and go for broke.

Getting wet

I don’t care how you feel. Before you start lifting you must get lubed up and sweat. A simple dynamic warm-up will help you be flexible, stable, and in good position for your all of your attempts.  Start with a few minutes of light cycling, rowing, agility or jump rope work to elevate your body temperature and rouse yourself.
Pro tip: Don’t get TOO warm! Aside from not warming up at all, the other big mistake you might make is doing too much. Remember, once you’re greasy and ready, you’re ready to lift. 

Positive vibes only

So much of a heavy lifting is mental. You MUST create an inspiring, supportive, motivating environment if you want to make big lifts, it’s as simple as that. When communicating to yourself and others during big attempts, never dwell on what you shouldn’t do. The mistakes and obvious errors. This doesn’t do you any good. Instead, reinforce what SHOULD be done.
When you make an error or miss on the approach to maximum, shake it off quickly (because you must). Remind yourself that these are just warm-up attempts and light weights. Smile. Laugh. Think about the movement as you rest, then calmly retake your attempt. Focus only valuable, supportive, constructive correction.
And hey, if all else fails and you start stressing, just be happy that you’re not competing for North Korea! One bad snatch session there might buy you a one-way ticket to a labor camp.  No, you’re in the gym to have a good time, first and foremost. So keep that in mind.

Fork in the road

After 90%, you’ll have to start adding load in smaller increments. You’ll also need to rest and focus more, with more intent and purpose between attempts. At this point, the mental game is EVERYTHING!

I’ll share a little tip with you that I use with all of my lifters. I like to gauge confidence by asking some simple questions, but again, in a manner that inspires confidence. “You must have slept good last night, huh? You look fast as hell under the bar, and your footwork looks solid!”  I’ll use their response to that statement to feel out the next attempts. If they reply, “Fuck yeah, I feel fast!” then I’ve got all the information I need.
By now I’ve stopped telling them what is on the bar. An experienced lifter will know, but it’s not something that requires open discussion unless it’s super light and you are addressing a mistake. Once more, too much talk before the lift can have an unintended consequence. You have to remember that less is more and that confidence is the number one currency on the platform.

SHOUT OUT IN COMMENTS IF YOU PR’D TODAY!!! CELEBRATE YOUR SUCCESS DARNIT!

VERVE UPDATES

-WOD for Warriors is tomorrow, all classes. Please invite any and all Veterans you know, experiences or not to come and workout so we can show our appreciation and share some suffering!

 

 

 

 

Thursday 161110

As many rounds as possible in 20 minutes of:
200m run with medball, 20#(14#)
50′ Handstand walk
15 Toes to bar

Post times to comments and BTWB

Support our Veterans this Saturday!!

Support our Veterans this Saturday!!

 

Veteran’s Day is Friday November 11th. Verve would like to show support for our Veterans on Saturday with the WOD For Warriors. 

What is WOD for Warriors?
WOD for Warriors is a functional fitness tribute workout held once a year on Veterans Day at gyms all throughout the country. WOD for Warriors supports Team Red, White and Blue, whose mission is to enrich the lives of America’s veterans by connecting them to their communities through physical and social activity.

This WOD is designed to celebrate the service of all U.S. military veterans in a meaningful way by providing an opportunity for veterans and non-veterans to meet and sweat with members of their community through functional fitness on a national level with the goal of fundraising for Team RWB’s Veteran enriching programs.

What is the WOD?
“Armistice”
As many rounds as possible in 11 minutes of:
11 Power clean, 135#(95#)
11 Burpees over the bar
19 Deadlift, 135#(95#)
18 Pull-ups

What is “Armistice”?
Veterans Day has been observed since 1954 by the U.S. and its origins date back to Armistice Day 1918, which marked the cessation of hostilities on the Western Front in WWI. Veterans Day preserves the historical significance of the 11/11/1918, but also focuses attention on the important purpose of Veterans Day: A celebration to honor America’s veterans for their patriotism, love of country, and willingness to serve and sacrifice for the common good. WOD for Warriors is held yearly on the 11th month, 11th day and 11th hour to celebrate the service of all U.S. military Veterans in a meaningful way within their own communities.

The significance of the repetitions in this workout can be seen in the layout where the 11 min AMRAP, 11 power cleans and 11 burpees over the bar represent the 11th month, 11th day and 11th hour while the 19 deadlifts and 18 pull ups represent the year 1918, Armistice Day.

How can I get involved in showing support to our Veterans?
You can workout on Saturday. We welcome all Veterans to join us as well, at no charge. If you have never done CrossFit, no worries, this workout has several scaling options provided by Team Red, White and Blue that we are happy to implement. 

You can also click here to go to the registration/ donation page and contribute to Team Red, White and Blue. 

Want more information about WOD for Warriors and Team Red, White and Blue, click here.

Wednesday 161109

2 Rounds for time:
25 Box jumps, 24″(20″)
25 calorie row
25 Wallballs, 20#(14#)

Post Results to BTWB.

"Dance like no one is watching." - Jason Allison

“Dance like no one is watching.” – Jason Allison

Verve, this week’s edition of our Athlete Highlight is of our own Jason Allison. Jason has been with us at Verve for the past three years and we love him dearly. Jason is a good dude, read about Jason.

Hometown?
San Diego


Age?
32

Occupation?
IT

What do you like to do in your free time?
Concerts, Computers, Mountain Biking, Snowboarding, Eating.

How long have you been a member at CrossFit Verve?
3 years

What is your background in sports and fitness?
Soccer most my life, as many sports as I could in high school

What changes have you seen in your body, health and fitness since starting CrossFit?
General fitness is better than it’s ever been. I’m stronger than ever.


Has CrossFit influenced your life outside of the gym? If so, how?
I’m generally happier and am able to participate on all the activities Colorado has to offer, pain free.


What’s your favorite benchmark workout?
Cindy

Any advice for someone just starting?
Go your own pace, listen to your body I still rarely RX workouts. Find you weaknesses and work on them every day.

Tuesday 161108

Take 15 minutes to find a heavy push jerk
Then:
Take 15 minutes to find a heavy split jerk

Post weights to BTWB

I have a feeling this picture may rub a few people the wrong way!

I have a feeling this picture may rub a few people the wrong way!

Many times right before a workout starts, athletes will sometimes ask coaches “should I try and do this unbroken?” My recommendation is usually to stay within yourself as an athlete.  If you know there are some movements that are perfect for you and others are movements that give you trouble, then it’s best to figure out a strategy that is going to provide you with the best workout and match the stimulus that is presented to you by the coach when describing the goals for the workout.

CrossFit OG Pat Sherwood recently wrote an article for the CrossFit Journal that sums this up perfectly.  If you are a fan of all things fitness, I highly recommend taking a look at the CrossFit Journal every couple of days.  The articles they produce are fantastic and well informed and cover many different topics.

The article by Pat Sherwood talks about how going unbroken may not always result in the fastest time or the best workout.  Click HERE to read the entire article.  I’ve included a few of my favorite points below.

Doing something unbroken does not necessarily mean you will do it faster. If the goal is to accomplish the overall task as efficiently as possible, then that is the goal—not doing it unbroken.

Going unbroken on a single movement or entire workout is almost never required unless the workout specifically demands it. Workouts like that are rare. Going unbroken might or might not be the fastest or most efficient way to accomplish the work. If you cannot do something unbroken, please do not feel pressure to do so. Managing your personal tolerance of work-to-rest ratio will yield the greatest results for you.

Monday 161106

For Time:
Run 1200m
75 Pull-ups
Run 800m
50 Pull-ups
Run 400m
25 Pull-ups

Post Results to BTWB

The members of Verve Barbell just being as "efficient" as possible.

The members of Verve Barbell just being as “efficient” as possible.

From the archives of BoxMagazine.com, today’s blog will be about why to incorporate more dumbbells into your training program. Listen up and have a read!

“Look, I’ll be the first to say the barbell is the single greatest strength tool known to man. But about a year ago, some words from Greg Glassman got me thinking. His recommendations for the modern CrossFit athlete? Glassman urged CrossFit enthusiasts to get a bigger deadlift, mature their handstand and use more dumbbells.

I find the request for bigger deadlifts a likely rebuttal to the spike in higher skill expression of strength in the clean-and-jerk and snatch. The handstand was a call, in my opinion, to return to the fundamentals. The dumbbell recommendation seemed more deeply rooted, and the wheels started turning in my brain. 

Glassman spoke about the increased demand of dealing with two independent loads (like dumbbells) as a worthy departure from the barbell to the extent of variance. While dumbbells are more expensive and difficult to store than barbells and plates, Glassman has a wonderful point.

If we’re chronically going overhead with a barbell (power cleaning, squatting, etc.), the willingness to use dumbbells might propose a justified use beyond variance. It will promote left and right balance, increased stabilization and intramuscular coordination.

Look back on your program. You’ll likely find a bias toward the barbell and plenty of opportunities to get dumbbells in your hands. If you don’t take my word for it, take Coach’s.”

 

Sunday 161106

For time:
25 Med ball power cleans 20#(14#)
25 Walking lunges with medball
20 Med ball power cleans 20#(14#)
20 Walking lunges with medball
15 Med ball power cleans 20#(14#)
15 Walking lunges with medball
10 Med ball power cleans 20#(14#)
10 Walking lunges with medball
5 Med ball power cleans 20#(14#)
5 Walking lunges with medball

Post time to comments or BTWB

Jen and Jason mobilizing, talking puppies and the impending Broncos victory!

Jen and Jason mobilizing, talking puppies and the impending Broncos victory!

This Sundays recipe comes to use courtesy of Ali Nichols!!!  Thank you Ali!

CHICKEN TAMALE CASSEROLE

INGREDIENTS
1/4 cup low fat mozzarella cheese
About 4-5 ounces of cornbread muffin mix
1 4 ounce can chopped green chilies
1 cup creamed corn
1/3 cup almond milk
1/4 cup egg whites
1 tsp cumin

INSTRUCTIONS

-Mix ingredients together and put in 9×13 sprayed baking dish. Bake at 400 for 15 minutes.
-Pull out and poke lots of holes in top. Pour 1 can red enchilada sauce over the casserole. Place about 17 ounces of shredded chicken on top (I used chicken tenderloins in my insta pot as they are less fat) and top with 3/4 cup cheese. Bake for another 15 minutes.
-I cut mine into 6 slices and it was pretty darn good!

MACRONUTRIENTS – 6 servings
Fat – 7.6
Cho – 31.1

Pro – 27.8

Saturday 161105

5 Rounds, with a 2 minute clock:
Row, 30(25) calories
With time remaining, as many reps as possible of push ups
Rest 1 minute between rounds

Post reps to comments and BTWB

Frank, Alina, Bailey, and Ryan working on some rope climbs.

Frank, Alina, Bailey, and Ryan working on some rope climbs.

 

**Verve has a short schedule this weekend. We will have classes at 6:30am and 7:30am Saturday, and 7:30am only on Sunday. Verve will be closed the remainder of the day to host the CrossFit Competitor’s course. Sign up in MBO to reserve your spot.

**After you finish up the Everyday Warrior Battle Series workout #2, click here to submit your score.

** Verve will be hosting a FREE INTRO WOD on Wednesday November 16th at 7pm. Got a friend, co worker, or family member asking you about CrossFit? Bring by on the 16th and let them experience a class led by Anna. They can get signed up for the class in MBO.

**Saturday and Sunday November 19th-20th MBS CrossFit is hosting the 2016 Turkey Challenge. Verve has 20+ members competing on teams and as individuals. Get ready to bust out those new Verve shirts and cheer everyone on.

**Got a special chili recipe you bust out when the weather get cooler? Do you think it is the best chili recipe ever? Well, stay tuned for dates and times of an upcoming chili cook off at Verve. Don’t got a recipe but still love to eat it? Well then, you get to be the judges. 

 

Friday 161104

Everyday Warrior Workout #2

50 Snatch 75#(55#)
50 Double unders
40 Wall ball 20#(14#) 10′(9′)
40 Sumo deadift high pull 75#(55#)
30 Overhead squat 75#(55#)
30 Chest to bar pull ups
20 Bar facing burpees
20 Power clean 135#(95#)

See full workout details here

Post results to comments or BTWB

The Kingry's and Afraimi's do it again with their great fashion choices!

The Kingry’s and Afraimi’s do it again with their great fashion choices!

SHARED SUFFERING and its benefits! an article from BOXROX magazine (see full article here)

THE CROSSFIT COMMUNITY

Each member of the Crossfit community works out for many different reasons, but all of them are about taking things to another level. Whether it is to decompress and change the course of our day, to lose a few pounds and get more fit, or to become better athletes than yesterday by controlling our mental game, they are all great reasons.

‘Crossfit has the tremendous ability to gather people that are looking in the same direction: we are looking to reach a goal. We might not realise it directly, but our guts, our past or our personality have something to do with us joining Crossfit.’

It’s a known fact that a group of people suffering together and pushing each other is more likely to get better results.

1 IF THEY CAN DO IT, THEN I CAN DO IT!
That’s the motto that takes over our head when we’re stuck in the middle of a WOD. Suddenly, we don’t feel like picking up the bar or the kettle bell, and we feel defeated. A glance at our neighbor’s performance, a scan through the room at the other members of our Crossfit community, and our energy level goes back up. “If they can do it then I can too”. That’s true, and we know it. Not because the other athletes doing the workout are better than us, but because they are passionate and they believe in themselves, and that positivity is infectious.

#2 THAT LAST PUSH
When we are losing our kip, or as our snatch technique is failing, we feel like we’re never going to be able to finish the WOD. Our mind tells us to quit, negative thoughts start to immerse our spirits and therefore our body is giving up. It’s all or nothing, if we’re not able to do those 10 unbroken toes to bar, then there is no point in continuing.

Our peers are there to remind us that the way we think sometimes sets us up for failure even before starting a WOD. There’s no such thing as giving up they might say. And here we are, doing our toes to bar one at a time without taking any breaks, while being pushed by a crowd of athletes, a Crossfit community who are thrilled by our performances and cheering us on until the timer goes off.

#3 MANAGING SETBACKS
Crossfit is about making progress but what about setbacks or plateaus? When we are in bad mood, and we don’t even feel like showing up because we know that we’re not in a good place. We start to feel the support of the community and that’s amazing.

‘All we need to do is to communicate our fears and find a solution to make us feel better.’

If we have the chance to train with a partner, then the same scenario will most likely prevail in a similar situation. We can sometimes be short sighted and not think clearly. Our training buddy is here to open up our eyes and reassure us, by reminding us, that despite the frustration “A plateau is sometimes needed in order to grow stronger and work on different aspects of our training”. And there we go, pumped, motivated and ready for our next workout.

#4 TAKING RISKS
Whether it’s signing up for a throwdown, adding 5 pounds to the bar or throwing our legs over our head for a handstand walk, there’s only so much that we can achieve by ourselves when we are afraid.

A presence is sometimes needed for our train of thought to stop focusing on the same old nonsense. There are a number of movements that we wouldn’t have been able to achieve without our coach, a peer who’s been watching us from across the gym, or our training partners. It’s almost as if Crossfit was designed to be an exclusive group learning process.

#5 FILLING OUR SOULS

Beyond the PR’s, the number of reps and the satisfaction of achieving a new movement there’s the indescribable feeling of being part of a group, being loved and appreciated for who we are that fills up our hearts after living all those moments listed above.

Because when we are at our Crossfit Box we are raw and vulnerable, our clothes, our makeup or the amount of muscle we have doesn’t count in our connection with the other human beings sitting across from us in the room.

‘Our passion, the desire to become a better person than yesterday and the light in our eyes is what matters.’

VERVE UPDATES
– We have the CF Competitior’s Course this weekend, so there is an abbreviated schedule (don’t worry, this is the last one for a while).  If you can’t make it to a class, this is a great weekend to get to Red Rocks and enjoy a workout OR take a hike at a near by trail.  Here are some suggestions!