Wednesday 180124

Every 3:00 x 5 Sets
3 Push press + 3 push jerks

Post results to comments or BTWB

VERVE ATHLETE SPOTLIGHT – MIKE CAIN (Hibachi)

#1 – WHERE WERE YOU BORN? Park Hill, Denver
 
#2 – HOW DID YOU FIND CROSSFIT / CROSSFIT VERVE?  My brother!! (what??? Not Jay???) I was a crossfit hater.  “No Jay, I’m not going to your adult field day classes.  I ain’t doing that bulls&*t!!!”
 
#3 – FAVORITE WORKOUT OR MOVEMENT / LEAST FAVORITE WORKOUT / MOVEMENT
Favorite movement: Snatch
Lease Favorite: Running
 
#4 – WHAT SONG HAVE YOU COMPLETELY MEMORIZED? (example: Baby got back, gangsta paradise? These may be the ones I have memorized)
Jay Z – What More Can I Say (The Black Album)
DJ Jazzy Jeff & the Fresh Prince – Brand New Funk (He’s the DJ, I’m the Rapper)
 
#5 – WHAT IS YOUR IDEAL WAY TO SPEND A WEEKEND?  I’m up for whatever.  As long as Saturday night ends with pizza and doughnuts
#6 – WHAT ARE THE SMALL THINGS THAT MAKE YOUR DAY BETTER?  #1 My garage door is now automatic! #2 Picking on Trevor, 
 
#7 – WHAT ARE YOU LOOKING MOST FORWARD TO IN THE NEXT 10 YEARS?  My beard turning completely gray and watching my niece and nephews grow up!!

Tuesday 180123

Open Workout 17.5
10 Rounds for time:
9 Thrusters 95#(65#)
35 Double Unders

Post to BTWB

 

 

Today we are re-testing another past Open Workout.  In case this is your first experience with the Open, I posted the workout that the 2 Games athlete performed minutes after the workout was announced.  

You can see from the energy and atmosphere at the gym that The Open is a unique experience and something that provides that extra little push during the workouts.  

If you’re interested in signing up for the Open, be sure and check out https://games.crossfit.com/ for more information about how to sign up.  The first Open workout is about 1 month away  so stay tuned to our Social pages and the WOD blog for more information in the coming weeks.  

Monday 180122

5 Rounds for time of:
Row 500(450) Meters
20 Burpees over the rower
20 Ab Mat Sit ups

Post times to comments and BTWB

Such an awesome turn out for Verve’s Holiday Jam Saturday night. Thank you to everyone that came and thank you to everyone that helped put it together.

Who’s got two thumbs and is super excited for the Nutrition Challenge to start??

Today’s workout is our benchmark workout for the challenge. This workout will be repeated 6 weeks from now to retest and see how changes we make to our nutritional intake effect our performance. 

If you have not yet signed up for the challenge, now is the time to do so, here’s what you need to know:

When– Starts Monday January 22nd – Thursday March 1st

How much– $25 buy in (all money goes towards prizes)

Where can I register– Click here

What are the winning categories?– 
*Most compliant individual (points based)
*Most compliant team (points based)
*Most improved (physical measurements)
*Most improved (workout score)

Requirements
*Statement of plan choice & specific amounts / targets (hand-eye, macros, etc)
*Submit “before” photos (front, side, back)
*Submit “before” measurements (weight, waist, hips, chest)
*Complete and submit WOD score by end of Week #1

PLEASE HAVE ALL THIS INFO IN ONE EMAIL, SENT TO courtney@crossfitverve.com. In the subject line type “Your Name, Nutrition challenge” (but actually put your name not the words “your name” ;))

What the what??

You may sign up as an individual or as a duo wishing to be on the same team. Teams will be made up of three people, but we will not allow any group of three to sign up as their whole team. Singles or doubles only. The remainder of teams will be put together at random (we reserve the right to split up a duo if registered late). The point of the team is to act as an accountability group/ motivational group. If you keep each other on track enough, you could be the winning team for compliance. 

A spreadsheet will be shared with all participating to keep track of points, they should be logged daily. So how do you get points? For simply being compliant for the day. Yup, that’s it, one point per day per person. Compliant with what though? This will be person dependent. This is a nutritional challenge, so we need to have a nutritional goal, they can be as precise as weighing and measuring food to hit macros or zone blocks, they can be hand/ eye quantities, they can even be as simple as “I need to have a vegetable at every meal”. These goals will be incredibly dependent on where you currently are in your nutrition journey. Our goal is for you to be successful in these 6 weeks. If you have never weighed and measured your food before, and you have never addressed the quality of food you eat, it may be far too much to take on both in the next six weeks. The best starting place is quality food sources, the next step would be basic hand/ eye, and after that we can start busting out a scale and getting really precise. 

Have no fear folks, because before the start of this challenge we would love to help you establish what your 6 week goal is. I will be at Verve Monday night during the evening Open Gym (7:30pm-9pm) to answer any and all questions. If you cannot make that time, please email me. 

It’s go time folks! Get signed up today and start getting those daily compliance points!!

Sunday 180121

For time:
800m Run w/ medball

Then, 5 rounds:
100′ Prowler push
10 Calroies on assault bike

800m Run w/ medball

Post times to comments and BTWB

When you have a feeling someone is watching you, and come to find out, you were right. #SexyFaceSunday, courtesy of the amazingly creepy photographer Gaby.

 

Saturday 180120

As a team of 2, complete the following for time:

100 Dumbbell push press, 40#(25#), while partner holds a handstand against wall
75 Dumbbell squat cleans, 40#(25#), while partner holds a wall squat at parallel
50-50-40-40-30-30-20-20-10-10 Double unders, while partner holds a ring support

*Partners may switch as needed for the first two exercises and partners must alternate sets of double unders. Reps may not be accumulated if the static hold is not being held.
**All reps completed before moving on to next exercise
***There is a 20 MINUTE CAP on the workout!

Post time to BTWB

Perfect side dish for anything!

Perfect side dish for anything!

BRUSSEL SPROUTS SLAW – courtesy of Paleo Comfort Foods

Ingredients

  • 1 cup pecans, toasted
  • 1/2 pound bacon, cut into small pieces
  • 1/4 cup Dijon mustard
  • 2 tablespoons apple cider vinegar
  • 3 tablespoons fresh lemon juice
  • 1/4 cup olive oil
  • 1 1/2 pounds brussel sprouts, trimmed
  • 2 green onions (scallions), sliced on the bias
  • salt and pepper

Instructions

  1. (if your pecans aren’t already toasted, then simply heat a large skillet over medium heat, toss your pecans in, and toast until fragrant, being careful not to burn)
  2. In a large sauté pan or skillet, cook bacon until crispy. Remove the bacon from the pan, saving the bacon grease (if you have loads of bacon grease, pour some off and save for future use). Crumble up the bacon and set aside.
  3. In a small bowl whisk mustard, vinegar, and lemon juice together
  4. Using the 1/8 or 1/4 inch slicing disk on your food processor, slice the Brussels sprouts.
  5. Heat the skillet (the one with the bacon grease) over medium heat, and add the sliced Brussels sprouts, sautéing until softened and slightly browned.
  6. Pour the mustard/vinegar/lemon/olive oil mixture over the sprouts, stirring to combine. Mix in 1/2 the pecans, bacon and scallions. Season with salt and pepper to taste.
  7. Place slaw in a serving dish and serve with the remaining pecans on top.

**To make this recipe more macro friendly, you could decrease the olive oil and elminate the pecans, but DON’T eliminate the bacon because why would you do that??**

Friday 180119

16.3 Re-do
As many rounds and reps as possibe in 7 minutes:
10 Power snatch, 75#(55#)
3 Bar muscle ups

Post results to comments or BTWB

Only Mary can smile during a 40 minute EMOM!!

CYCLING LIGHT-WEIGHT SNATCHES

We have quite a few of them in the workout today! #1 – This weight should feel light, so if that weight isn’t, scale it so it is. #2 – When a barbell movement is light weight, there are some small tweaks you can make to cycle the movement faster and more efficiently.  Below are some suggestions and videos to show you how.  You can see the full article here

BARBELL CYCLING STRATEGIES – POWER SNATCH Nichole DeHart, Hunter Britt and Tino Marini

The Power Snatch is a natural barbell cycling progression when the weight is too heavy, or their are too many total reps to sustain a muscle snatch. A great example of when this movement would be best utilized is in the CrossFit benchmark workout “Isabel” – 30 reps of 135/95 lb. Snatches. The weight isn’t necessarily heavy, but for most people, the weight and rep scheme is enough to merit power snatching for the workout.

To move the barbell quickly for cycling the power snatch, set up with a wider stance. You want to set up in your landing position. This does a couple of things for you: (1) it allows you to move quicker than if you were jumping and landing for every rep; and (2) it reduces the range of motion on the travel of the barbell.

On the ascent:

-Keep the bar close.
-Aggressive turn over to ensure a proper lock out overhead.
-Slight push-back of the hips to reach a quicker power position.

On the descent:

-Shoot the hips back.
-Get the elbows over the top of the barbell quickly.
-Clear the knees, keeping almost vertical shins.
-Stay back on the heels, especially as fatigue begins to set in.

Touch Points on the Descent – Athletes will need to understand how many touch points they will have on their descent. If the athlete is comfortable going straight down while maintaining good positioning and mechanics, this should be their first option. Going straight down with the barbell, aggressively staying back and keeping the bar close will ensure fast barbell cycling. However, athletes will need to have a touch point as the weight gets heavier. That touch point may be anywhere on the thighs. It can help serve as a cue to the athlete to keep the bar close, it slows the barbell down so that the athlete can maintain better positioning over the barbell, and it often reduces tension on the back. If an athlete wants to use a touch point, then they need to practice touching that point on their legs, then quickly following the barbell to the ground (not pausing with it at any point). Check out the video below of two CrossFit Games champions going head to head on a 50 rep version of “Isabel“.

Thursday 180118

4 Rounds for time:
Run 200 meters
100′ Single arm farmers walk, right
100′ Single arm front rack walk, right
100′ Single arm farmers walk, left
100′ Single arm front rack walk, left
60 Double unders
*Use a 70#(53#) kb for the walks

Post results to comments or BTWB

Dean looking quite dapper, both inside and outside of the gym.

VERVE ATHLETE SPOTLIGHT – DEAN CREWELL!!

#1 – What is your hometown?  San Jose, California

#2 – How did you get introduced to CrossFit / Verve? Realizing I had to do more with my exercise regimen I was at a loss to find something I was interested in. I knew some guys at Verve but thought it was crazy to pay for some sort of calisthenics. With morbid curiosity I tried a free Saturday to see what  crazy people looked like. Now I know.

#3 – What is your favorite workout/movement and why?  I have an appreciation for the barbell and would gladly move some heavy (xxxx). But since we are talking about moving heavy things, getting vertical in a pullup and over the bar will suffice as one favorite. It’s my choice mostly just because I can.

#4 – What is something we would never guess about you?  Have been an avid wakeboarder, surfer for a really long time. Just sold my boat this year and am going through withdrawal. But I am forgetting about the rest of the equation, boat ownership and all that goes with it.

#5 – If you were trapped in an elevator and could only listen to one song the entire time, what would it be? Porsche Song sung by  Janis Joplin

#6 – If you could look at one person’s email without them know, who would it be and why?  Guess I am a pragmatist but the President’s email of course. Need to keep my eye on my 401. (I am surprised nobody else has said this!!)

#7 – What is the worst pick up line you have heard / dished out? “You look like my Mom!” (next question, did it work???)

VERVE UPDATES:

  • We are hosting a CrossFit Level 2 seminar this weekend so we will only have 7am classes on Saturday and Sunday.  Sprint is welcome to join the regular workout.
  • Our Holiday party is SATURDAY!!!! 6p – 10p at C Squared Cider.  The attire theme is “FITNESS OF THE DECADES”.  You are not required to dress up, but it sure is fun if you do.
  • Our Nutrition Challenge start MONDAY!!  If you are interested, check out Wednesday’s blog for details!

Wednesday 180117

As many rounds and reps as possible in 9 minutes:
27-21-15-9
Overhead squats, 95#(65#)
Box jumps, 24″(20″)
Pull-ups

Post rounds and reps to comments and BTWB

Kristy working her way through that 40 minute EMOM!!

It’s Nutrition Challenge time!!

We have not had a nutrition challenge in a while and we made sure to wait until after the holidays AND after Verve’s big party, so there are no excuses to give it a shot. Here are the details:

When– Starts Monday January 22nd – Thursday March 1st

How much– $25 buy in (all money goes towards prizes)

What are the winning categories?– 
*Most compliant individual (points based)
*Most compliant team (points based)
*Most improved (physical measurements)
*Most improved (workout score)

Requirements
*Statement of plan choice & specific amounts / targets (hand-eye, macros, etc)
*Submit “before” photos (front, side, back)
*Submit “before” measurements (weight, waist, hips, chest)
*Complete and submit WOD score by end of Week #1

What the what??

Starting tomorrow you can begin signing up. You may sign up as an individual or as a duo wishing to be on the same team. Teams will be made up of three people, but we will not allow any group of three to sign up as their whole team. Singles or doubles only. The remainder of teams will be put together at random (we reserve the right to split up a duo if registered late). The point of the team is to act as an accountability group/ motivational group. If you keep each other on track enough, you could be the winning team for compliance. 

A spreadsheet will be shared with all participating to keep track of points, they should be logged daily. So how do you get points? For simply being compliant for the day. Yup, that’s it, one point per day per person. Compliant with what though? This will be person dependent. This is a nutritional challenge, so we need to have a nutritional goal, they can be as precise as weighing and measuring food to hit macros or zone blocks, they can be hand/ eye quantities, they can even be as simple as “I need to have a vegetable at every meal”. These goals will be incredibly dependent on where you currently are in your nutrition journey. Our goal is for you to be successful in these 6 weeks. If you have never weighed and measured your food before, and you have never addressed the quality of food you eat, it may be far too much to take on both in the next six weeks. The best starting place is quality food sources, the next step would be basic hand/ eye, and after that we can start busting out a scale and getting really precise. 

Have no fear folks, because before the start of this challenge we would love to help you establish what your 6 week goal is. There will be several coaches holding “office hours” on the FB Verve Social Group throughout this week, answering questions. Not on the book of faces?? Do not fret my pet, just simply email me (courtney@crossfitverve.com) and I will help you out, or point you in the right direction. 

Got questions? Post them to comments for all to see, as some of you may be having the same ones. We will continue to update on this and get you guys excited for this challenge!!

Tuesday 180116

Every minute x 40 minutes, alternating:
Minute 1: 17 Wall ball shots, 20#(14#) to 10′(9′) target
Minute 2: 15(12) Calorie row
Minute 3: 10 Bar facing burpees
Minute 4: 5 Power cleans, 155#(105#)

Post to BTWB

Michael preparing himself for yesterday’s kneeling jumps

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

40 Minutes?  Is that correct?  Yep!  You can see that we are doing a long workout today and after yesterday’s terrible weather and road conditions, this should be just what the body needs to kick it up a notch and get the week rolling.

Every minute on the minute workouts are a great to way to train and accumulate volume in a non competition environment.  You aren’t racing a clock today in the traditional way we typically do in workouts.  Instead, today is about quality of movement and trying to get the amount of work prescribed done in 40 seconds or less each minute using a pace that allows us to recover and keep our volume high for the entire workout.    

The volume on each of the movements is written to test us, but we should be able to accomplish the work in the 40 second time goal so that we have time to transition to the next station and be ready to go when the next minute clicks over.  

The work completion goal is about 40 seconds for each movement in each round.  The burpees and rows can be done all out if that’s your goal, but remember if we are trying to accumulate volume over the course of the entire 40 minutes, then a proper pace on the row and burpees will help you keep a lower heart rate and be ready for the next movement.  If you go too hard on the burpees or row, most likely your body won’t be able to continue to recover over the duration, 40 minutes, of the workout.  

Should be a fun workout in a long time domain, just what we need after yesterday’s cold, snowy weather.

Monday 180115

Sumo deadlift
5-3-2-5-3-2

*After each set do 3 Kneeling jump ups
*Rest 3 minutes between sets

Post loads to comments and BTWB

Got mobility?

 

Man oh man do we have some stuff coming up. Are you ready for this?

This Saturday we have a Verve “holiday” party, if you will. Here’s what you need to know:

When: Saturday January 20th, 6pm-10pm

Where: C Squared Ciders, 2875 Blake Street Denver, Colorado 80205

Who: Verve members!! (Significant others are welcome)

Dress attire/ Theme: Fitness through the decades. That’s right, we are dressing up.  Get creative, show us your favorite exercise gear from a past era. (Dressing up is not a requirement, we just want you there, but there will be prizes to the best dressed)

Speaking of prizes, we will be having a Dessert Off!!
**Enter your best made dessert (much like our chili cook off) and let it be judged by your peers. We will have a voting box to cast your choice, Best Baker will be crowned at 9pm.
****To enter a dessert, please email courtney@crossfitverve.com by Thursday at 5pm****
 

There will be a selfie stick area with props for amazing pictures, trainer trivia, and Athlete Superlative Awards. There will be drinks and appetizers. So put your fancy exercise pants on and get ready to party.

**There is an event page in our Facebook Verve Social Group, please use that to RSVP. Didn’t know we had a Facebook Group, well now you do, It’s a closed group, send in the request and we will add you. Not on Facebook?? No worries, please email courtney@crossfitverve.com with the RSVP for you and any significant other, should you choose to include them in the fun. RSVPs will help us with food and drinks. 

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This weekend we are hosting a Level 2 Seminar. Verve will have a 7am WOD on Saturday and Sunday, the gym will be closed for the remainder of the weekend. CrossFit Kids will also be Saturday at 7am, so if you are coming in early, bring the little ones too!

See MBO for the schedule and to sign up for class. 

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Monday January 22nd we start a Nutrition challenge!! We planned it for you folks to enjoy the Verve party without regret, #noragrets. Stay tuned for more details.