Saturday 150711

3 Rounds:
As many rounds and reps as possible in 5 minutes of:
1 Rope climb
10 Toes to bar
10 Box jumps, 24″(20″)
Rest 2 minutes

Post scores to comments and BTWB

Wait a minute. . . did you guys call each other? Margot and Lauren doing matching dips in matching outfits.

Wait a minute. . . did you guys call each other? Margot and Lauren doing matching dips in matching outfits.

 

What is going on in the world of Verve? 

*This weekend Verve is hosting a seminar. There will be a 6:30am class on Saturday morning and Sunday morning. Verve will then be closed for the remainder of the day. Get up early, get signed up on MBO, crush some weights, and grab mimosas. That’s how I’d do it. 

*To continue with Verve’s Summer Nutrition Series we will be hosting a Paleo Pop-up next Saturday, July 18th from 2:30pm-4:30pm. It is an expo of Denver-area Paleo friendly businesses, chefs, products, and ancestral health-minded service providers committed to building a healthier, stronger, and more connected community. These people live and work in the Denver Metro area and want to introduce you to their products and services. It will be followed by a nutrition lecture from Clara Wisner and Maddie Berky. This is open to the public, bring friends and family. Click here for more details and a list of vendors.

*Teton Waters meat truck will also be at Verve again on Saturday July 18th from 11am-2pm. 

*Verve is hosting several CrossFit seminars this summer:

-CrossFit Weightlifting Trainer Course August 29th-30th
-CrossFit Level 1 Certificate Course September 5th-6th

Each of these seminars provides an opportunity to expand your CrossFit knowledge. Ever wondered how to work a weakness, how to improve your olympic lifts, what is the science behind CrossFit? These questions and more can be answered through these amazing 2 day courses. Click on our “Events” page to learn more about each and get signed up.

*The O2X Summit Challenge will be August 15th at Winter Park Resort. All the Verve trainers are doing it, which means so should you. You can sign up at the front desk at Verve.

*Front Range CrossFit is hosting the first annual Do More Charity Challenge October 3rd-4th. It’s a 6 person team competition. We already have a few people interested, Verve will put $600 towards registering a team, make your intentions known in the comments section so others can join you or email me so we can put together a team, courtney@crossfitverve.com. Click here for more info and rules.

 

Friday 150710

“Amanda”
9-7-5 reps for time of:
Muscle-ups
Squat snatch, 135#(95#)

Post time to comments or BTW

Get ready for Clara and Maddie to drop some knowledge bombs next Saturday!!

Get ready for Clara and Maddie to drop some knowledge bombs next Saturday!!

GETTING THE MOST BANG FOR OUR BUCK FROM THE TIME WE HAVE – Anna Mattson

While drinking my morning coffee and surfing social media one morning, an interesting blurb came on the tv that asked “What would you do if you had 30 days to live?”.  What proceeded was a pretty thought provoking discussion about a shift in mindset and values that I thought was eye opening!!!  I would like to share with you some bullet points that may guide you to great life fulfillment (no pressure).  You can view the full article here

30 Days to Live: How will it change you?

Imagine you were told you have 30 days to live.  How would this change you?  Would you begin to live life differently?  Would your overall perspective change?  Assuming you wouldn’t resign living and become depressed, this news could have a positive and profound influence on how you view the time you have left.

The idea of living like you’re dying can be an eye opening consideration. It would influence who you spend time with, what you spend time doing, and what you view to be truly important. It would provide a chance to see the crystal clear truth about what your life is all about.

….Below are few perspective changes that can come from living like your dying.

Write down 5 changes you would make if you only had one month to live

What are the things you would do differently knowing your life is cut short. Maybe you would spend more time with friends and loved ones. You might want to travel or experience places and events that before seemed too scary. You may even finally get the courage to quit your day job that causes you so much unhappiness.  It can be freeing to consider the impermanence of life, and it can help in discovering your true priorities. 
So, what’s on your list? Is it all those important values and experiences that tend to be taken for granted, that you feel you don’t have time for and are too unrealistic?
These neglected areas may be the most important things.
Being focused on the future prevents us from doing what is truly valuable now. To live without regrets, you must decide what your real priorities and values are.

Uncover your Frozen Dreams

What are your dreams that got covered up from a lifestyle of security and safety? Think about the gifts and dreams you have always held inside but never released because they weren’t practical enough.  These frozen dreams are your calling, and have always been there, but some rationalization prevented you from pursuing them.
If you knew you had one month to live, you would probably follow your passions and step out of your comfort zone.  You would have nothing to lose and could finally take the risks that before seemed like such a big leap. What would be the worst that could happen? Maybe you would fail, but at least you would’ve tried while you still had the chance.

Embrace Forgiveness and Gratitude

Knowing that you have 30 days to live might give you humility and courage to finally forgive yourself and others for all the past digressions. It could provide the means to start seeing the positive in many everyday occurrences as well.
Letting go of grudges and embracing forgiveness might be one of healthiest decisions a person can make. In general, the only person hurt and impacted by holding onto bitterness and resentment is you. The person you’re resentful towards in probably on a beach somewhere totally unaware of how you feel. Embrace forgiveness for your own well-being. Once you accept that your time here is limited, it becomes much easier to look at the glass half full and realize how lucky you are to simply have a chance to experience life.

If you had one month to live would you start to forgive and be more grateful for the little things life has to offer? Can you start now?

Live one Day at a time

Many people rush around feeling confined by their routine and deadlines. If you knew you didn’t have many years ahead of you, your perspective on time would really change. You might start to cherish each moment and develop patience and serenity.  You could embrace the present, and appreciate the small joys that each day offers. It wouldn’t be worth it to feel rushed and overwhelmed.  This can be tough to do when the future seems so broad, but when it comes down to it; you never know when your time will come. We look toward the future in anticipation of achieving our aspirations for success, and forget to enjoy the little things in life.

It’s time to stop rushing through life. Just because many experiences don’t directly help you to reach your goals, doesn’t mean they’re impeding your progress. It’s an important part of the journey to where you’re supposed to be. Appreciate each moment for what it offers and teaches you.

Life’s too short

Having any sort of loss in life can make you contemplate your own mortality, and realize that you could be gone any moment. We really don’t know what might happen. This can be scary and may sound a little morose, but it can also be freeing and eye-opening. It can provide a perspective for how we really want to live.

Do you want your last memories to be fraught with anger, resentment, and discontent, or do you want to experience each moment with an appreciative and compassionate outlook?

Life’s too short to live without purpose and meaning. If you have dreams to pursue, relationships to mend, and experiences to fulfill, why not go for it?

You won’t always have the chance.

VERVE UPDATES

– The gym will be closed for the CrossFit Football seminar BUT we will being having a class both Saturday and Sunday at 6:30am.  Come on in and start your weekend days out right then go outside and enjoy your fitness!!!

-Next Saturday will be the awesome PALEO POP-UP open to EVERYONE (members and non-members alike) from 2:30pm – 4;30pm PLUS the Teton Waters Meat truck will be here selling delicious grass-fed beef for a killer deal.

Thursday 150709

In 20 minutes establish a heavy complex of:
1 Squat clean + 2 front squats

Then, 3 rounds for quality:
1 Power clean + 1 hang power clean + 15m walking lunge with weight in front rack @ 70% of heaviest complex

Post loads to comments and BTWB

Matt and Margot welcomed Aspen McKee into the world July 8th. Mom and baby are doing great.

Matt and Margot welcomed Aspen McKee into the world July 8th. Mom and baby are doing great.

 

If you have been checking the blog posts lately, it would appear Verve is harvesting it’s future Regionals team of 2035. So many babies. . . 

Speaking of competitions (that’s what I call a smooth segue), Front Range CrossFit is hosting the first annual Do More Charity Challenge the weekend of October 3rd-4th. This challenge is a 6 member team competition with a charitable component. We have heard a few people express interest but nothing concrete. Verve will plan on sponsoring a team and cover the $600 entry fee. . . so who’s in?

Here’s a little more information for you folks so you know how to pick a team:

  • The team needs to consist of 6 people (3 men, 3 women) with a combined age of AT LEAST 225 years. That is an average age of 37.5 years. 
  • Each team will need to have: a) At least 1 male and 1 female that can do all the movements that showed up in the 2015 Open’s RX division. This includes muscle-ups, HSPUs, chest to bar pull-ups, etc. b) At least 1 male and 1 female that can perform most CrossFit movements/ basic gymnastics, i.e. chin over the bar pull-ups. A good idea would be an athlete that can do most WODs RX. c) 1 male and 1 female that can row, burpee, jump, deadlift, and carry objects. Simply put, the team does not need to be made up of all the best CrossFit athletes you know.
  • The team can have your best friend, who doesn’t do CrossFit but is a triathlete, on it. The team can have your wife, who is not a member of Verve but regularly runs 5ks, on it. Your power lifting friend, the former collegiate rower, you name it. You can pull your teammates from anywhere you wish, this is a competition where the best CrossFit athlete may not actually be the make it or break it member of your team.

Here’s some info about the workouts:

  • There will be 8 scored events with 7 of those events being workouts over the weekend. The 8th event is actually how much money your team raised for your charity. Of the 7 workouts there will be 3 x 2 person events, 2 x 4 person events, and 2 x 6 person events. Everyone on the team will compete in 4-5 events over the weekend. In the 6 person events, they have been designed so that everyone, no matter the skill level, will have to do work. . . and not just a few reps either, a lot of work.

Here’s some info on what charity to pick:

  • Each team gets to pick a charity they want to compete on behalf of. That’s it. So, for example, your team chooses to compete on behalf of The Denver Dumb Friend’s League. Prior to the actual event, your team will be working to raise money, all of which (no matter how you place in the competition) will go to DDFL. How much money you raise is a scored event, so if you raise the most money, that’s a first place score before you even broke a sweat. At the completion of the event, 1st through 10th place finishing teams will be awarded prize money that goes directly to their charity. The opportunity to raise a good chunk of money for something you believe very strongly in exists. Charities need to be registered at coloradogives.org.

How to get registered:

  • You can go to frontrangecrossfit.com (click here), to register your team and your charity. Team registration costs are $600. 

If you are interested in participating but are not sure where to begin with finding a whole team, please email me, courtney@crossfitverve.com, I can help get all interested parties together and do some age math. If you like the idea of competing but perhaps have been nervous about how well you might do, this is a great event to get signed up with friends and know that everyone can and will be able to participate. 

*Verve is hosting a seminar this weekend. There will be a 6:30am WOD on Saturday and Sunday morning. Please sign up on MBO. Verve will be closed for the remainder of the day. 

Wednesday 150708

5 Rounds for time of:
Calorie row, 20(15)
50 Double unders
15 Burpees

Post times to comments and BTWB

Matt working on those weighted dips. #gettingswole

Matt working on those weighted dips. #gettingswole

 

All things Paleo coming at ya!!!

Verve’s 2nd event in it’s Summer Nutrition Series is a Paleo Pop-up @ Verve on Saturday July 18th from 2:30pm-4:30pm. What in the world is a Paleo Pop-up you ask? It is an expo of Denver-area Paleo friendly businesses, chefs, products, and ancestral health-minded service providers committed to building a healthier, stronger, and more connected community. These people live and work in the Denver Metro area and want to introduce you to their products and services. These vendors include:

  • White Buffalo Kitchen
  • Colorado Cider Company
  • Haiku Foods
  • Cynthia Farris, fermentationist
  • Mmmm…Coffee
  • Paleo Dave, personal chef and cooking teacher
  • Lindsey Taleff, personal chef
  • Cappellos
  • Clara Wisner, rEvolutionary Lifestyle
  • True Human Health
  • And more. . . 

The Paleo Pop-up will start at 2:30pm and provide you with an hour of walking around, meeting vendors, and learning about their products/ services. Starting around 3:30pm we will have Verve’s own Maddie Berky and Clara Wisner tag team a nutrition lecture titled “Understanding Your Workout and How to Eat for Workout Recovery”. Together they will discuss what exercise does biochemically in your body and the stress response, along with what specific nutrients can help with recovery and how to get them from food. 

If you have ever wanted to understand more about the Paleo diet, how what you eat effects more than just your weight, and how we can use food as a way to recover from our grueling workouts, this is a 2 hour event made just for you. There will be plenty of samples provided as well, so you can get a taste of how good eating clean can really be. 

This event is open to the public, bring your friends and family, there is no cost. As an added bonus we will also have Teton Waters Meat Truck out front of Verve from 11am-2pm. You can load up on all the grass fed beef you want before you get some great ideas on what you can do with it. We are beyond excited to have all these wonderful people hanging out at Verve ready to share their knowledge with you, all you have to do is stop on by and take a listen. 

Tuesday 150707

For time:
10 Clean & jerks, 225#(155#)
Run 1 mile
10 Clean & jerks, 225#(155#)

Post time to BTWB

The buddy carry workout...a lot of fun and even more great photos for the blog!

The buddy carry workout…a lot of fun and even more great photos for the blog!

A common question that is brought up is how much rest should I take or how often should I take rest days?  One of the best to ever do it, Chris Spealler wrote a great article for the Progenex Blog about this very topic.  He presents options for different types of work to rest cycles.  Read the below and post any comments or questions you may have. The title is linked to allow for us to click and visit the Progenex Blog for amazing insight from top athletes in the CrossFit Community.  

Finding the Right Amount of Work/Rest  by Chris Spealler.  
In CrossFit we often forget that a large part of what gives us results is taking the time to recover from all the hard work we put in. Being the best at recovery isn’t going to make you the most fit, but you have to recover in order to reap the benefits of the program. CrossFit.com doesn’t program a rest day every 4th day just by chance. The thought process is that after 3 days of hard work your body needs a day of rest to recover. That way, you can hit up the gym hard on your next workout day. Personally my rest days have varied in frequency and type but below are some suggestions for you.

3 on 1 off: This is a rotating schedule that will have your work and rest days varying from week to week. If you have the flexibility to do this and are feeling recovered it’s a great option to start with.

3 on 1 off, 2 on 1 off: This is the schedule that I currently follow for the most part. It is also the same thing I have followed since roughly 2010 or 2011. It gives me the time necessary to recover and allows for scheduled rest days. I put my rest days on Monday and Friday since they are generally travel days. We also encourage this cycle for our gym clientele at CrossFit Park City. The recommended rest days would be Thursday and Sunday due to our schedule.

2 on 1 off, 2 on 1 off: This is also a rotating schedule but it is one I have used in the past when my volume has increased. Depending on your needs, what you are doing outside of the gym, and your goals this schedule allows for some great intensity. Knowing that you only have 2 days of hard work to put in often motivates people to get going and work particularly hard in the gym. If you do some competing this could be a good schedule if you are doing more than 3 sessions in 1 day for a short period of time throughout the year.

1 on 1 off, 1 on 1 off, 1 on 2 off: This would most likely be working out on a schedule like Monday, Wednesday, and Friday. I would encourage no less than this. Due to the variance in CrossFit, if we don’t have some frequency in the gym the results just won’t be the same. This schedule works well for people that are pursuing other fitness related things outside of the gym. It’s a good way to maintain things you have built up in the past and still allow time for proper recovery.

Regardless of what schedule we choose the key is to make sure you are feeling motivated and hungry each time you walk in the gym. For the overwhelming majority of people out there this means that you should not workout more than 3 days in a row. Utilize active rest days, post workout nutrition and supplementation, as well as a good dose of sleep to see continual gains. Personally I mix my Progenex with some coconut water after each workout and take fish oil (Omega+) daily. These with good, consistent sleep have helped allow me to work harder in the gym providing progress over the years.

Monday 150706

Supine ring row
3-3-3-3-3-3-3

Then, 4 rounds of tabata, :20 work/ :10 rest, for each movement:
Chin over bar hold
Ring support hold
Strict pull-up

Post weight to BTWB

 

Michelle looking strong with great elbow positioning.

Michelle looking strong with great elbow positioning.

So a long weekend has just ended and I don’t know about you but I feel less relaxed after a long weekend than I do after a normal weekend.  I always feel like I’ve lost a day.  Whether it’s things I need to do for work or even my own personal errands I always feel as if the extra day off,or really 1/2 day off,  screws up my schedule.  

I was looking for a few easy tips to help me relax on Sunday evening and came across an article that had a little something for everyone.  For people that prefer to use beverages or food to help them relax or perhaps you are a person that prefers meditation, the article found HERE has a tip or trick for all of us.  

Here are a few that resonated with me.

Sip Green Tea.  Instead of turning purple with rage, get green with a cup of herbal tea. Green tea is a source of L-Theanine, a chemical that helps relieve anger.  This is one of the easy tips, simply brew it and drink it.  What could be easier?

Eat some chocolate.  Just a little bit of dark chocoate can regulate levels of the stress hormone cortisol and stabilizes metabolism.  

Meditate.  Five minutes of peace is all it takes to reap the benefits of meditation. There’s evidence that just two quick bouts of silent meditation per day can relieve stress and depression. Find a comfortable spot in a quiet place, concentrate on your breath, and feel those anxieties start to disappear.

Drip Cold Water On Your Wrists.  As you’re probably starting to see, I choose the options that are quite easy but also yield the results that I’m trying to get. When stress hits, head for the bathroom and drop some cold water on your wrists. This works because there are major arteries right underneath the skin, so cooling these areas can help calm the whole body.

There are many additional ways to help deal with stress including exercising and utilizing creative outlets.  Click the link above and find the few that resonate with you and help you alleviate stress.  If you have other alternatives post them in the comments section. 

 

 

Sunday 150705

3 Rounds for time:
20 Toes to bar
20 Wallballs, 20#(14#) to 10′
400 Meter run

Post time to comments or BTW

Say Frittata three times fast!! Fun huh?

Say Frittata three times fast!! Fun huh?

Frittata’s are not only fun to say but can be delicious for ANY meal of the day!!

Bacon Potato Sausage Frittata (with green chilies)

*From paleomg.com adapted to zone proportions

Ingredients

  • 4-6 strips bacon, cut into pieces (enough for 2 PRO -varies depending on type of bacon)
  • 1 2/3 tsp bacon fat (5FAT)
  • 360 g (2 2/3c) ~ 1 medium sweet potato or yam, diced into small cubes or shredded (it cooks faster)(8CHO)
  • ½ pound italian sausage (or other ground meat) (5PRO)
  • 8 eggs, whisked (8PRO)
  • 2/3 cup green chilies (2CHO)
  • ½ teaspoon garlic powder
  • ½ teaspoon red pepper flakes
  • ½ teaspoon ground paprika
  • salt and pepper, to taste

Instructions

  1. Preheat oven to 325 degrees.
  2. Place bacon in a large cast iron skillet or in an oven safe sauté pan. Cook bacon until crispy. Remove and place on a paper towel lined plate. Remove bacon fat and add 1 2/3 tsp back to pan.
  3. Add sweet potato, coat in bacon fat and let cook for 10-12 minutes or 5-7 if shredded or until the sweet potatoes are soft.
  4. Add italian sausage to the pan with the potatoes, break apart with a wooden spoon and cook until no pink remains.
  5. Once sausage is cooked through, remove pan from heat to let cool.
  6. In a bowl, whisk together eggs, green chilies, garlic powder, red pepper, paprika and salt and pepper.
  7. Once pan has cooled, pour in eggs and add the bacon on top of the sausage and potatoes. Mix well to evenly distribute the eggs around the pan.
  8. Place in oven and bake for 12-15 minutes until the eggs are fully cooked in the middle of the pan. I found I had to cook it longer in my convection oven.

Zone Proportions

  • Makes 15 PRO, 10 CHO, 5 FAT total
  • Cut into 5 equal sections for 3P, 2CHO, 1F per piece.
  • Top with some avocado to balance fats , add in 1 block of fruit and ENJOY!!!

Saturday 150704

For time:
50 Ab-mat sit-ups
25 Deadlifts, 275#(185#)
50 Ab-mat sit-ups
25 Deadlifts, 275#(185#)
50 Ab-mat sit-ups

Post times to comments and BTWB

'Merica!!

‘Merica!!

 

Happy 4th Of July weekend!!

*We hope you guys/ gals enjoyed the nutrition talk last weekend. To continue with Verve’s Summer Nutrition Series we will be hosting a Paleo Pop-up in the month of July. It will be an opportunity to meet Restaurant owners, chefs, cookbook writers, and more who all specialize in providing you will delicious paleo foods. We will cap off the event with another nutrition talk. Stay tuned for more details.

*Verve is hosting several CrossFit seminars this summer:

-CrossFit Football Trainer Course July 11th-12th
-CrossFit Weightlifting Trainer Course August 29th-30th
-CrossFit Level 1 Certificate Course September 5th-6th

Each of these seminars provides an opportunity to expand your CrossFit knowledge. Ever wondered how to work a weakness, how to improve your olympic lifts, what is the science behind CrossFit? These questions and more can be answered through these amazing 2 day courses. Click on our “Events” page to learn more about each and get signed up.

*The O2X Summit Challenge will be August 15th at Winter Park Resort. All the Verve trainers are doing it, which means so should you. You can sign up at the front desk at Verve.

*Front Range CrossFit is hosting the first annual Do More Charity Challenge October 3rd-4th. It’s a 6 person team competition. We already have a few people interested, Verve will put $600 towards registering a team, make your intentions known in the comments section so others can join you. Click here for more info and rules.

Friday 150703

As many rounds as possible in 30 minutes of:
40 Box jumps, 24″(20″)
30 Medicine ball cleans, 20#(14#)
20 Pull-ups
10 Handstand push-ups

Post reps to comments or BTW

Partner carries NEVER get old!  Kenny carried Mo as well!

Partner carries NEVER get old! Kenny carried Mo as well!

Here comes some un-fun yet necessary housekeeping! – Anna Mattson

Recently, many members have approached the coaches to say that their credit card has expired, been compromised, or has been closed and they need to change their info with Danni.  While we know how bad it sucks to have to change all of you credit card information with ALL of you auto-drafts, it is easy to do on your own without Danni!  Here is a step by step:

  1. Log into your MindBody account
Curious George has successfully logged in!

Curious George has successfully logged in!

2. Find and click the MY INFO tab in the upper right hand corner

3. Once in the MY INFO screen, go to BILLING INFORMATION and edit.  Here, you can update your credit card info to avoid any returned charges or the conversation with Danni as to why the 5 Kill Cliff’s you bought have been denied.

Curious George can now update his info!!

Curious George can now update his info!!

It is just that easy!  Of course, Danni and the rest of the staff are happy to help you if you should need anything, but this is an easy step to get the process completed just a bit quicker.

VERVE UPDATES

– The gym will be closing at 3pm today so we may go celebrate this patriotic holiday as well!!  The rest of the weekend is business as usual.

 

 

Thursday 150702

Back squat
3-3-3-3-3

Then, as many back squats as possible in 5 minutes @ 65% of 3 RM. Bar must stay on back for full 5 minutes.

Post loads to comments and BTWB

Leo Jameson Lubbert was born July 1st. Monic and baby are doing great. Congrats Lubbert family!!!

Leo Jameson Lubbert was born July 1st. Monic and baby are doing great. Congrats Lubbert family!!!

 

*This Friday we have an abbreviated schedule in observance of 4th of July. Please see MBO. The 1:30pm open gym will be ending at 3pm. Verve will be closing at 3pm for the rest of the day.

*Next weekend (July 11th-12th) Verve will have a 7am class only and be closed the rest of the day for a seminar.

Squat Technique By Louie Simmons

Lifters must learn proper squat technique before anything else. The importance of proper technique should be stressed in each and every workout. But what is proper squat technique?

Let’s start with the feet and work up. The feet or stance should be as wide as possible as long as you can break parallel. This means the feet should be as straight as possible. Larger men and women will have to point their feet out to the sides to some degree to allow them to reach proper depth. You should wear Chuck Taylor’s so you can push your feet apart, not down. Pushing the feet apart properly engages the powerful hip muscles. It also allows you to reach depth more easily by shortening the squat stroke. Next, push the knees out to the sides. This forces the hip muscles to engage more powerfully.

The first movement on the descent is to push the hips and glutes backward. Never bend the knees. The shins must remain vertical at all times. By pushing the glutes backward, you are now descending. The stomach must be full of air and pushed in front and out to the sides where the oblique muscles are located. The spinal erectors must be tight and arched. The chest must be full of air with the upper back tight and the shoulder blades pulled together. The chin should be raised because this will tighten up the lats and the traps, which is where the bar rests. As you lower into a squat, your eyes should be fixed on something. This will allow you to raise your head slightly on the descent.

To recover from parallel, keep the eyes fixed on the same point as before. To rise from the squat, first push your back into the bar. Remember, this is what we are trying to lift, so push against the bar, not the floor. If you push against the floor, you will tip backward. Then push your knees apart and arch the spinal erectors as much as possible. You have now recovered from the squat for a three light success.

The above passage is Louie’s description of the powerlifting squat performed at Westside Barbell, and can be found in his book, Westside Barbell Book Of Squat and Deadlift.