Wednesday 170103

Power Snatch
3-2-1-3-2-1

Deadlift
3-3-3

Post results to comments or BTWB

Melissa in her element with her two beautiful twins!

VERVE ATHLETE SPOTLIGHT – MELISSA LISKOWSKI

#1 – WHERE ARE YOU FROM? – Houston, TX

#2 – WHAT GOT YOU INTO CROSSFIT / VERVE? – After cheering in college I completely stopped any physical activity because nothing excited me. My husband, Fred, talked me into trying crossfit and I have been hooked ever since! We joined Verve when we moved to Denver because it’s the best! (Thank you! and I (Anna) LOVE that you were a cheerleader!!)

#3 – WHAT IS YOUR FAVORITE WORKOUT OR MOVEMENT / WHY? – Cleans and squats. Favorite workout is Elizabeth because cleans and ring dips rock!

#4 – WHAT IS THE DUMBEST WAY YOU HAVE BEEN INJURED? – Broke my foot doing a back flip on concrete in sandals trying to show off. (I hope Fred was impressed)

#5 – WHAT IS THE FIRST CD YOU EVER OWNED? – My first cassette was NEW KIDS ON THE BLOCK (yaaasssss!). I would choreograph dances and make the kids in the neighborhood do them. I would yell at them when they sucked (no wonder I didn’t have any friends).

#6 – FAVORITE CHEAT MEAL? – Queso!

#7 – WHO OR WHERE WOULD YOU HAUNT IF YOU WERE A GHOST? – Bill O’Brien, maybe I can scare him into getting the Texans to be better (OH SNAP!)

VERVE UPDATES:

-CROSSFIT KIDS – Starts this Saturday at 8am!!! All kids are welcome, parents do not need to be members.  10 classes – $95 or simply bring your little one to a class for $15

-VERVE HOLIDAY PARTY – Saturday, January 20th!  Stay tuned for more details!

-VERVE NUTRITION CHALLENGE – Beginning Monday, January 22nd! Stay tuned for more details

Tuesday 180102

3 Rounds for time
10 Ring Muscle-Ups
30 Wall Ball 20#(14#) 10′(9′)
75 Double Unders

Post time to BTWB

Jared working some strict deficit handstand push ups

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Hope everyone had a great New Years Day, ate a lot, and recovered.  We are back to our regular schedule today.    We have plenty of events and classes happening in the next month or so.  Below are 2 classes that are starting this week and information about how to get started. 

Starting January 4thVerve Barbell Club is back with a 6 week cycle. The 4th will be a test day to figure out your 1 RM snatch and 1 RM clean & jerk. The 6 week cycle will begin the following week of January 8th. It will be 3 days per week (Mon/ Tues/ Thurs) 7pm-8pm. Cost for Verve members is $40, cost for non-Verve members is $150. To register or if you have additional questions, please email courtney@crossfitverve.com.

Starting January 6thCrossFit Kids on Saturday mornings with coach Haley!! We will be starting a kids program on Saturday mornings @ 8am. Parents can purchase a 10 punch card for $95 or there will be a $15 drop in rate. All purchases can be made on Verve’s square system. Parents do not need to be members of Verve to get their kids involved in the Kid’s class. 

Monday 180101

Open Gym only, 11am-1pm

Happy New Year!! #2017bestnine

2017 was a blast. We are certain 2018 will be just as awesome. We are kicking off the new year with so many new activities!!

Starting January 4th– Verve Barbell Club is back with a 6 week cycle. The 4th will be a test day to figure out your 1 RM snatch and 1 RM clean & jerk. The 6 week cycle will begin the following week of January 8th. It will be 3 days per week (Mon/ Tues/ Thurs) 7pm-8pm. Cost for Verve members is $40, cost for non-Verve members is $150. To register or if you have additional questions, please email courtney@crossfitverve.com.

Starting January 6th– CrossFit Kids on Saturday mornings with coach Haley!! We will be starting a kids program on Saturday mornings @ 8am. Parents can purchase a 10 punch card for $95 or there will be a $15 drop in rate. All purchases can be made on Verve’s square system. Parents do not need to be members of Verve to get their kids involved in the Kid’s class. 

January 20th– Verve holiday party!! We know the holidays are technically over but all that means is all your others parties have come and gone, so you have no reason to miss this one. Put the evening in your calendars, it will be an adults only party held at a bar in the area, so plan accordingly. Stay tuned for more details. 

January 20th-21st– Verve is hosting a Level 2 seminar. We will have 1 class in the morning each day, we will then be closed the remainder of the day. But don’t you worry, you got a party that weekend to think about anyway.

January 22nd– Verve will be starting a Nutrition Challenge!! We have chosen to start it after our holiday party, so you can boogie down without regret. Stay tuned for more details. 

That is a whole lot of fun to start off 2018 with. We hope you are as excited as us and ready to crush the new year!!

 

Sunday 171231

For time:
30 Rope climbs 15′

Every 2:00, complete 20 unweighted walking lunge steps

Post times to comments and BTWB

I don’t know what’s happening here, I suspect he’s getting ready to ramble on about the Patriots. . . but no one is listening. #SexyFaceSunday

 

Saturday 171230

For time:

In teams of 2
Partner 1 completes
1000 Meter row
50 Overhead Squats (55/45)
30 Burpees
then partner 2 does:
1000 Meter row
50 Overhead Squats (55/45)
30 Burpees

Drink plenty of this before, during, and after NYE.

 

 

 

 

 

 

 

 

 

 

 

Reminder that we have Yoga this Sunday at 11:00 am.  

Also, Monday January 1st, we have Open Gym only from 11:00 am – 1:00 PM.  No regular classes.

With New Years Eve a day away, I figured the below might come in handy.  For a complete list of food and drinks to help with those hangovers, check out the full article on Greatist.com by clicking HERE.

The Best and Worst Foods to Cure a Hangover

Water
The elixir of life should be your no. 1 priority after waking up with a pounding head. Alcohol is a diuretic, which means it pushes liquids out of the body. When nothing’s left in the tank, the body will draw water from any available source, including the brain—hello, headache. Drinking some H20 before heading to bed can help prevent some painful hangover symptoms, but grabbing the water bottle in the morning doesn’t hurt either.

Sports Drinks, Coconut Water, or Pedialyte
Sugary sports drinks can do a workout more harm than good, but such is not the case with a killer hangover. Reach for a Gatorade or similar beverage to restore liquids and electrolytes stat. Or pop open a box of coconut water, which has five of the electrolytes found in human blood, while most sports drinks only have two. Finally, one more cure that’s garnered a cult following: Pedialyte, a drink intended for dehydrated children, provides even more sodium and potassium than Gatoride, for far fewer calories.

Pickle Juice
This hangover remedy is weird, but sources swear it works! The sour liquid contains vinegar, salt, and water, which can help rehydrate and replenish electrolyte and sodium levels. To make the most of it, sip two ounces (measure it out in a standard shotglass) before hitting the bars and another two ounces in the morning.

Bananas, Dates, and Leafy Greens
These brightly colored foods contain potassium, an important electrolyte that is often depleted due to alcohol’s diuretic effect. Not feeling a salad first thing in the morning? Add some yogurt (which contains even more potassium) and blend these bad boys into a hangover-fighting smoothie.

Chicken Noodle Soup
Nothing says “wild night out” like a bowl of mom’s famous chicken soup, right? It might not be the most conventional hangover food, but a cup o’ noodles can help restock sodium and water levels in the body. Chicken also contains cysteine, which give the liver a much-needed boost.

 

Friday 171229

Every 3:00 for 5 sets:
2 Back Squats
*All back squat sets should be above 85% of 1 rep max

Post results to comments or BTWB

If only all of us could be so happy after 45 minutes of rowing as Carrie and Hailey!!!

THE SHOULDERS ALWAYS GET THE BLAME

When we are challenged with pull-ups, whether we can’t fully extend at the bottom of the pull up, or we can’t get our chest to the bar no matter how hard we pull we blame a lack of shoulder mobility.  Have we ever considered that it made may be mobility issues in another part of our body?  The following article by CrossFit Invictus discusses the need for thoracic mobility for strong pull ups.  You can see the full article here

Are you super strong and solid with your kipping pull-ups but still struggling with chest-to-bar pull-ups? Check your shoulder and THORACIC mobility. The shoulders may be obvious to many but some may wonder, “What does thoracic mobility have to do with pull-ups?” Almost everything, when you’re talking chest-to-bar pull-ups!

Picture your typical office dweller – slumped over a computer, slouching with a hunched upper back and rounded shoulders – glued in a crappy position for hours on end. Now take that person -with their turtle shell back – and ask them to touch their concave chest to the bar at the top of a pull-up. They try and try, managing chin over bar pull-ups with ease but are unable to extend their thoracic spine to stick their chest out enough to make contact. Make sense now?

Besides making chest-to-bar pull-ups nearly impossible, crappy shoulder and thoracic mobility (aka Upper Cross Syndrome aka “douchebag shoulders” by our favorite mobility guru, Kelly Starrett) mean that you can’t go overhead without straining or loading your lumbar and/or internally rotating your shoulders. Not picking up what I’m putting down? The bottom of a pull up IS the overhead position and you can tell if you’re “that guy” if you are always getting reminded by your coaches to fully extend your elbows at the bottom of your pull-up. You don’t want to be THAT guy. That guy injures his shoulder because he is improperly loading it with much force.

But how many people do you know who spend an equal amount of time counteracting that crappy position? The Yang to the douche bag shoulder Yin?

VERVE UPDATES:

  • Yoga THIS SUNDAY!!!  Join Kacey at 11am to end 2017 on a high note!!!

Thursday 171228

In Teams of 3:
45 Minute row for max distance
-One person works at a time.

* Each person accumulates 15 challenging Strict Handstand Push-ups throughout the duration of this workout.

Post distance to comments and BTWB

Who’s ready for the return of Verve Barbell Club?

 

Verve Barbell Club is making a return!!

The next Barbell Club cycle will begin Monday January 8th at 7pm. Here are all your important, need to know details:

Dates: This is a 6 week cycle starting Monday January 8th

Days: Mondays, Tuesdays, and Thursdays

Time: 7pm-8pm

Cost: Current Verve members- $40 (for 6 weeks), non-Verve members- $150 (for 6 weeks)*
*All VBC dues to be paid in full prior to start of 6 week cycle.

Who is the Barbell Club for?

VBC is a program written for anyone interesting in working on the Olympic lifts, the snatch and the clean & jerk. Prior to the start of the 6 week cycle there will be a test day. This will be Thursday January 4th at 7pm. Those interested in participating in the 6 week cycle are encourage to take the hour to find both their 1RM snatch (the kind with a squat) and 1RM clean & jerk (the one with a squat and a split jerk). These maxes will be used for the remainder of the cycle, as the majority of the program is written based on percentages. It is not advised to enter this 6 week program using maxes that have not been hit within the last month. 

What can you expect from VBC? What are the minimum requirements needed to join the VBC?

While each class will have a trainer present, their primary roles are to keep the class moving through the various exercises and cue/ correct movement in each exercise. There is no formal warm-up or formal instruction on movements prior to performing them. It will be required that those involved show up approx 15 minutes early prior to the start of class to warm-up. It is required that athletes involved have an understanding of how to perform the Olympic lifts (snatch, clean, and jerk), and a basic understanding of some variations associated with these movements (muscle vs. power vs. squat, high hang vs. hang vs. ground, push jerk vs. split jerk, etc.). There is no requirement that any VBC member be really, really, really good at any of this. . . that’s why you are working on it. 😉

To register for the next cycle of Verve Barbell Club or if you have any additional questions, please email me courtney@crossfitverve.com.

 

Wednesday 171227

Every minute on the minute for 20 minutes:
Minute 1: 10 Kettlebell Front Rack Cossack Squats (build up in load over the course of the EMOM)
Minute 2: 5/5 Single Arm Ring Row (3 second lowering phase)
Minute 3: 7 Box Jumps 30″(24″)
Minute 4: 5/5 Kneeling Kettlebell Press (24kg/16kg x2)

Post results to comments or BTWB

“Cuz every thug needs a lady” – Ryan Young

VERVE ATHLETE (COACH) SPOTLIGHT – RYAN YOUNG

#1 – What is your hometown?  I was born and raised in San Diego. Well, it’s like when someone from Brighton says they are from Denver. So I guess I should say I am from the beautiful affluent city of Santee California. I have lived in Colorado for 17 years now. We spent a year in Idaho and some formative years in Oregon.
 
#2 – What got you into CrossFit / Verve?  I started doing weird crazy workouts in the warehouse of my old church. One of the youth pastors took some weekend course and he was seduced to the Crossfit ways. Through a strange chain of events I met Rich McClung (an old member who works for Coors). He was my in at Verve. I had to do a workout for the Open at an affiliated gym, so I went to Verve. I was introduced to Matt and Cherie, and the rest is as they say, history.
 
#3 – What is your favorite workout/movement and why?  I don’t think I have any favorites because they all suck if you’re doing it right. But if I had to pick, I can go with deadlifts because all you do is bend down and pick it up. Oh, how about that one girl workout with running, kettlebell swings, and pullups? I don’t remember her name but that one’s alright (that’s what she said). 
Least favorite has got to be thrusters. Maybe burpees. Or boxjumps. No, ring handstand pushups. Yeah, those give me a real fit. 
 
#4 – What is the dumbest way you’ve ever been injured?  Well, if I get injured it’s usually doing something awesome, not dumb (like throwing ninja stars or playing with fire). But I suppose I have had some LESS awesome injuries. I broke my foot doing a box jump once. There is that one time I fell off a ladder painting my house and broke my arm and probably shoulda died. I guess that was pretty not awesome.
 
#5 – What was the first CD you ever owned?  I may have a terrible memory, but this I do know. Greenday Dookie! 
#6 – Favorite cheat meal?  Now here’s a stupid question. I am not a cheater (unless I’m working out with Eric). My diet is so good it does not give me the urge to cheat. I am stronger than most in that regard. It might help to know that my diet does includes a variety of items that many “nutritionally conscious” might consider unwise. One of my favorite “not cheat” meals would be pizza with an ice cold Coca-Cola followed by warm fudge brownies. Maybe I’ll have that tonight.
#7 – Who or where would you haunt if you were a ghost?  I like to think that if this were real I would be more like Casper, the friendly ghost. ‘Haunt’ has a scary vibe to it. Or I’d be like Drop Dead Fred. But I guess he was not a ghost but an imaginary friend. Bill Cosby was pretty good in Ghost Dad. I guess none of these really answer the question. They are where I would draw inspiration though. I would probably haunt any dudes that try to hit on my wife. 

Tuesday 171226

For time:
21 – 15 – 9
Wallballs 20#(14#)
Kettlebell Swings 53#(35#)
Pull-ups

Post times to BTWB

Stan and Mick aka Mitch having a little bro sesh and using each other for balance

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Hope everyone had a great holiday weekend.  We have a normal schedule today and the rest of the week, but hopefully some of you are lucky enough to be on vacation!

Next Monday, January 1st, we will have a 2 hour Open Gym block, but no regular classes.

Rather than give you a little more in the blog, I’m going to keep it short and sweet as I’m sure the holidays took a lot out of most of us and our attention spans aren’t back to form yet.  Plus, the picture today, is worth admiring so rather than blog anything, I’m gonna let you just enjoy the photo and look forward to the last week of 2017.  

 

 

 

Monday 171225

In teams of 2 complete the following for time:
Row 2000 meters
Assault bike 200 calories
100 Burpees over the rower
50 Prowler pushes 50′

Post times to comments and BTWB

Merry Christmas!! #NoLiftNoGift

 

Merry Christmas Ververs!! If you do not by chance celebrate the holiday of Christmas, then we wish you a very Merry Monday!! We have one class today, so come celebrate Christmas, or having a day off of work, with the jolliest bunch of folks this side of the nuthouse. 

We have SOOOOOO much stuff starting in the new year, I want to take this opportunity to drop a little teaser of information just to make sure I get you coming back for more. . . . 

Starting January 4th– Verve Barbell Club is back with a 6 week cycle. The 4th will be a test day to figure out your 1 RM snatch and 1 RM clean & jerk. The 6 week cycle will begin the following week of January 8th. It will be 3 days per week. Cost for Verve members is $40, cost for non-Verve members is $150. Stay tuned for additional details. 

Starting January 6th– CrossFit Kids on Saturday mornings with coach Haley!! We will be starting a kids program on Saturday mornings @ 8am. We are working out a punchcard for purchase for these classes. Stay tuned for more details. 

January 20th– Verve holiday party!! We know the holidays are technically over but all that means is all your others parties have come and gone, so you have no reason to miss this one. Put the evening in your calendars, it will be an adults only party held at a bar in the area, so plan accordingly. Stay tuned for more details. 

January 20th-21st– Verve is hosting a Level 2 seminar. We will have 1 class in the morning each day, we will then be closed the remainder of the day. But don’t you worry, you got a party that weekend to think about anyway.

We hope you are all as excited as we are!!! 2018 is gonna rock at Verve. . . so much room for so many activities.