Monday 150302

Row 1000 Meters
20 Power Cleans 95#(65#)
20 Ring Dips
Row 750 Meters
15 Power Cleans 115#(75#)
15 Ring Dips
Row 500 Meters
10 Power Cleans 135#(75#)
10 Ring Dips

Post to BTWB.

Make sure you submit your scores by 6 PM MT today!

Make sure you submit your scores by 6 PM MT today!

So the first week of the Open is just about over.  Remember YOU must submit your scores via your online profile and then we will go ahead and validate them for you.  You have until tonight March 2nd at 18:00 local time to submit your score. Don’t forget.  We don’t put your score in, we simply validate that you got what you got.

The Open will run for another 4 weeks and each Friday will be similar to what last Friday was like.  Depending on the workout and how long it is, we have very limited time but will do our best to get you all warmed up, review all the movements and standards and give you plenty of time to warm up yourself with whatever weights and movements are involved.  Hope everyone enjoyed the first workout and if this is your first Open, what do you think so far?

You asked for it so you got it.  Yoga started yesterday and it seems like everyone really enjoyed it and we had a good turnout. Based on how well it is received we may consider offering more classes at different times and days, but right now plan on it being 8 am on Sundays until otherwise informed.  Please make sure to sign up and if you aren’t able to sign up, put yourself on the wait list and see if someone drops out.  If you do sign up and decide not to go, make sure you cancel your reservation so someone else has the opportunity to join.  

We have a Community WOD coming up next Saturday so be sure and tell your friends.  We ask that Verve members that attend bring someone new with them.  The bigger the classes the better the atmosphere.  We’ve had classes of at least 12 the past two so let’s try and keep that type of interest going.  

Have a great week everyone!  

Sunday 150301

FOO

13 Bench Press (170/115)
Then, complete as many rounds as possible in 20 minutes of:
7 Chest-to-bar pull-ups
77 Double-unders
2 Squat Clean Thrusters (170/115)
28 Sit-ups

Post time to comments or BTW

Easy Chicken Chorizo bake!

Easy Chicken Chorizo bake!

5 INGREDIENT CHICKEN CHORIZO ZONE-FRIENDLY BAKE

Ingredients:

  • ¾ Pound of ground chicken chorizo (8P)
  • 4 cups chopped Kale (4CHO)
  • ⅔ sweet potato (2CHO)
  • 2 T. balsamic vinegar (2CHO)
  • ¼ cup water

Directions:

  • Over medium heat, brown ground chicken chorizo until cooked.
  • While the chicken is cooking, take a large baking dish and add chopped kale, chopped sweet potato, water and balsamic vinegar.
  • Once chorizo is cooked measure out 12 oz and add to dish.
  • Cover baking dish with aluminum foil (this allows the sweet potato to soak in all the yummy juices) and place in oven at 350 degrees for 30 minutes.
  • Remove from oven and let it sit for 10 minutes before removing aluminium foil.  This was super easy and pretty tasty with the chorizo and balsamic vinegar.
  • Add some avocado or a side of nuts to add the necessary fat.

**This made exactly 4 cups.  

**1 cup = 2P, 2CHO, 0F

AWESOME JOB ON THE FIRST WEEK OF THE OPEN!  SO MANY HUGE ACCOMPLISHMENTS, SO EXCITING TO WATCH. Please remember, when inputting your scores, you can only input in 1# increments, no 1/2 or 3/4 pound increments will be allowed. You will have to round down to the nearest whole number (talk to Robyn if you need help doing the math:))

 

Saturday 150228

5 Rounds for time of:
100′ Handstand walk
30 One-legged squats, alternating

Post times to comments and BTWB

Coach Robyn teaching a group of 5th graders from Maxwell Elementary School , the sumo deadlift high pull. Starting 'em young with CrossFit.

Coach Robyn teaching a group of 5th graders from Maxwell Elementary School, the sumo deadlift high pull. Starting ‘em young with CrossFit.

 

So, what’s new chicken poo? Not much chicken butt.

*If you were not able to do Open WOD 15.1 on Friday, chance #2 will be today from 1:30pm-2:30pm. Please sign up on MBO. Please show up close to 1pm so you may warm yourself up and we will be ready to start the workout at 1:30pm. This does not mean open gym goes until 2:30pm, we expect those using open gym to be cleaned up and finished at 1:30pm. Please be respectful of our open gym policy.

*There is no Basic Self Defense Course this Sunday, it will back up again for round two on Sunday March 8th @ 12pm.

*Verve will have it’s first yoga class tomorrow with Molly at 8am. Please sign up on MBO and please bring your own yoga mat as none will be provided.

 

 

 

Friday 150227

Open WOD 15.1
Complete as many rounds and reps as possible in 9 minutes of:
15 Toes-to-bars
10 Deadlifts, 115#( 75#)
5 Snatches, 115#( 75#)

Then, Open WOD 15.1a
6 Minutes to establish a 1RM clean & jerk

Post scores to comments, BTWB, and your Games registration page.

Notes: (click here for official Games site)
These workouts begin with the athlete standing under their pull-up bar with the barbell loaded to the appropriate weight. After 15 toes-to-bars (sit-ups or hanging knee raises for scaled divisions) are completed the athlete will move to the barbell to perform 10 deadlifts followed by 5 snatches. After the last snatch is completed the athlete will move back to the pull-up bar and start their next round.

Your score for Workout 15.1 will be the total number of repetitions completed.

As soon as the clock reaches 9 minutes and Workout 15.1 is complete, Workout 15.1a will begin with the same running clock. The athlete will have from 9:00 to 15:00 to complete Workout 15.1a.

The same barbell must be used for both 15.1 and 15.1a. The athlete must load their own barbell and may not receive assis- tance. Prior to each lift you must state what weight you are about to attempt. Plates smaller than 1⁄2 lb. may not be used. There is no limit to the number of attempts within the 6-minute time limit.

Your score for Workout 15.1a will be the weight (in pounds) that you successfully clean and jerk.

Should the athlete choose to redo the workout, you must withdraw your scores for both 15.1 and 15.1a and resubmit both scores from the second attempt. You may not use your score from your first attempt at 15.1 and your score from your second attempt at 15.1a or vice versa.

Special Tiebreak
Your score for Workout 15.1a will be the weight of your heaviest successful clean and jerk. Scores will be recorded in one pound increments. If there is a tie at the exact same weight, lighter athletes will rank above heavier athletes. The body weight posted on your profile will be the weight used to break your tie, divided into 10-lb. classes; e.g. 180-189, 190-199, 200-209, etc.

Affiliates will be responsible for validating that an athlete’s body weight is within their weight class. If an athlete opts not to submit their body weight they will still have a valid score for Workout 15.1a, but they will be ranked lower than athletes that lifted the same amount of weight and also submitted their body weight.

Equipment
• Pull-up bar
• Barbell
• Collars
• Plates to load to the appropriate weight for your division for Workout 15.1
• Plates to load for your max clean and jerk (no smaller than ½ lb.)

For each workout, be sure the athlete has adequate space to safely complete the event. Clear the area of all extra plates, people or other obstructions.

*The official weight is in pounds. For your convenience, the minimum acceptable weights for Workout 15.1 in kilograms are 52 / 34 kg for Rx’d, 38 / 25 kg for Scaled, Masters and Teens, and 29 / 20 kg for Scaled Masters and Scaled Teens. If you lift with kilogram plates you will need to convert your results to pounds when submitting your score. Remember, when lifting with pound plates a 20-kg barbell will count as 45 lb. and a 15-kg barbell will count as 35 lb.

Video Submission Standards
Prior to starting, film the plates and barbell to be used so the loads can be seen clearly. All video submissions should be uncut and unedited in order to accurately display the performance. A second person with a stopwatch should be in the frame throughout the entire workout. Shoot the video from an angle so all exercises can be clearly seen meeting the movement standards.

Workout 15.1 Variations

Rx’d
(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54)
Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)

Scaled
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)
Complete as many rounds and reps as possible in 9 minutes of:
15 hanging knee raises
10 deadlifts (85 / 55 lb.)
5 snatches* (85 / 55 lb.)
*ground-to-overhead allowed

Masters
(Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)
Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (85 / 55 lb.)
5 snatches (85 / 55 lb.)

Masters Scaled
(Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)
Complete as many rounds and reps as possible in 9 minutes of:
15 sit-ups
10 deadlifts (65 / 45 lb.)
5 snatches* (65 / 45 lb.)
*ground-to-overhead allowed

Teens
(Teen Boys 14-15, Teen Boys 16-17, Teen Girls 14-15, Teen Girls 16-17)
Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (85 / 55 lb.)
5 snatches (85 / 55 lb.)

Teens Scaled
(Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17)
Complete as many rounds and reps as possible in 9 minutes of:
15 hanging knee raises
10 deadlifts (65 / 45 lb.)
5 snatches* (65 / 45 lb.)
*ground-to-overhead allowed

Workout 15.1a
(All Divisions)
1-rep-max clean and jerk
6-minute time cap

 

Thursday 150226

Gymnastics Skills Day:
Rope climbs
Handstand walking
Double unders

Then EMOM for 21 minutes, alternating exercises:
Minute 1- 1 legless rope climb
Minute 2- 10 meter handstand walk
Minute 3- 50 double unders

Post accomplishments to comments and BTWB

Kacey Kingry is the other half of our dynamic yoga duo.

Kacey Kingry is the other half of our dynamic yoga duo.

 

Who’s got two thumbs and loves the frog pose? Kinda this girl. . . that frog pose is hard. 

Verve is excited to introduce you to Kacey Kingry. Verve member and the other half of our amazing team yogi. Kacey and Molly have joined forces to bring their vast yoga knowledge and experience to Verve on Sunday mornings at 8am. Kacey not only brings her yoga background to us but if you have ever met her, you know she also brings her awesome enthusiasm for life, health, and internal happiness. 

Do you ever feel like all of the accumulated experiences in your life bring you to a specific point where everything comes together? That’s how I feel in this moment.

I began teaching Group Exercise as a freshman in college. I’ve taught step aerobics, spinning, BodyPump, BodyCombat, BodyFlow, sculpting, toning, flowing, blah blah blah, you name it. About five years ago I got burnt out on the whole thing, and turned to yoga. In that season of my life, I was looking for healing, grounding, peace, and restoration; and I found it on my yoga mat.

In yoga, I found a place where I could exercise my body in a new way, and simultaneously open myself up to the goodness of life. Yoga is all about taking experiences in the physical body, lessons you learn about yourself while moving on the mat, and translating those lessons out into the world. In the stretch and the breath, we find a little more patience, a little more forgiveness, maybe even a little more risk taking, strength, and excitement. And physically speaking, I know from my own body’s story that whatever my goals are – to get stronger, leaner, or faster – that my body responds more quickly and easily when my muscles are pliable and forgiving. Yoga has helped to make both my body and my spirit better.

Coming to Verve a year ago ignited a passion inside of me that I honestly didn’t know existed. Moving powerfully, dynamically, and fiercely, learning new skills, and picking things up that I haven’t done since I was in junior high school, all of that, like yoga, has challenged me. And like yoga, CrossFit experiences translate into how we live our lives. “We expand and blur the margins of experience, so when life gets difficult we know that we have been here before, and we have something to hold on to. We can succeed instead of fail.” (Life lessons by David Tittle).

I Yoga and CrossFit actually have more in common than you might think, and in my opinion they complement one another perfectly. I can’t tell you how excited I am to bring the blessings yoga has brought to my life into yours. Let’s throw some heavy s#@t around, then hop on our mats and do the opposite. Can’t wait!”

- Kacey Kingry

Again, we at Verve could not be more excited to have these two amazingly wonderful, and strong women bring this new opportunity to Verve. Go out and get yourself a yoga mat, get signed up for class on MBO, and get ready to give your body and mind the TLC it deserves.

Wednesday 150225

4 Rounds for time of:
Row 500 meters
10 Overhead squats, 155#(105#)

Post times to comment and BTWB

Kent taking a beating while Laura puts into practice some of her new basic self defense moves.

Kent taking a beating while Laura puts into practice some of her new basic self defense moves.

 

It’s GAME TIME!!!!

The 2015 CrossFit Games seasons begins tomorrow tonight with the start of the Open. Open WOD 15.1 will be announced live at 6pm. Verve will have it posted on Friday as our daily workout. Just a few reminders about how Verve will handle the Open WODs and any entered scores for the workouts.

*If you are registered for the Open you will have until 6pm Monday night to perform the workout and enter your score for validation. Verve will have until Tuesday at 6pm to validate those scores. Please be cautious and careful when entering your score, if there are any errors it cannot be validated. Corrections can be re-submitted as long as it is before Monday night 6pm.

Verve is offering 3 opportunities for you to complete the Open WOD:

1) You may perform the workout during 1 of 9 classes held throughout the day on Friday (not including open gym). Every class will run in two heats to allow for every athlete to be judged during their workout.

2) You can perform the workout on Saturday from 1:30pm-2:30pm. Please sign up for this on MBO and please plan on arriving around 1pm to begin your warm-up so that we may start at exactly 1:30pm. This class will also be broken into 2 heats to allow for judging. If you have taken the judge’s course and would like to come to Verve to assist with judging on Saturday, we would greatly appreciate it, you do not have to do the workout.

3) Lastly, you can perform the workout on Monday afternoon from 1:30pm-3pm. This is during open gym time, it will be the responsibility of the athlete to warm-up, get equipment ready, and have a judge to watch their workout. Danni and myself (Courtney) will be available to help but any additional help is appreciated. If you plan on coming in Monday, send Danni (info@crossfitverve.com) and myself (courtney@crossfitverve.com)  an email heads up. If there are a lot of you we can get an area of the gym set up a head of time.

*If you cannot attend 1 of these 3 times or simply choose to perform the workout at a different time (this includes open gym on Friday), it will be your responsibility to video tape the workout and submit it for validation. **VERVE WILL NOT VALIDATE ANY SCORE FOR A WORKOUT PERFORMED OUTSIDE THE ABOVE LISTED TIMES**. For example, if you decide to come in to Verve on Friday at the 1:30pm open gym time and perform the workout, even if you bring a friend who has passed the judge’s course to judge your workout, you MUST video tape it. Verve will not accept your score sheet or validate your score because it was not performed during our listed open WOD times.

*When it comes to video tape submission, it is the responsibility of the athlete to have the necessary equipment, set up the equipment, and follow the guidelines required for all video tape submissions. For video tape submission requirements go to games.crossfit.com.

*Verve will provide the scorecards for each workout. Athletes need to be sure they are filled out COMPLETELY and CORRECTLY. Following the workouts all scorecards will be collected and placed in a designated folder.

*Athletes interested in competing on the Regionals team will have an additional WOD per week that will need to be scored. This is the Tuesday WOD that will start March 2nd. The score for these workouts will be written on the top right corner of the Open WOD scorecard.

*If you have not yet registered for the Open it’s not too late. You have until 6pm Monday night to make your decision. You can register at games.crossfit.com.

If you have any questions or concerns, if there is anything about the Open you are still unsure about, please post to comments or email me, courtney@crossfitverve.com, I’m happy to help. 

Now rest up, hydrate, mobilize, and let’s get ready to rumble. 

*Speaking of mobilizing, Verve’s first yoga class is this Sunday @ 8am with Molly. Bring your mats and get bendy. Sign up on MBO.

Tuesday 150224

Hang power snatch
3-3-3-3-3

Post times to comments and BTWB

Molly Reynolds is bringing her yoga expertise to Verve Starting this Sunday morning.

Molly Reynolds is bringing her yoga expertise to Verve Starting this Sunday morning.

 

You’ve been asking for it. . . and now it’s here. CrossFit Verve Yoga!!!

Verve is super excited to have two of it’s own members bring their yoga knowledge and experience to the gym. Starting this Sunday March 1st @ 8am Verve will begin hosting a yoga “WOD”. These classes will be programmed and led by Molly Reynolds and Kacey Kingry. Both of these amazing woman have been leading yoga classes for quite some time and, beyond their experience, they also bring a lot of enthusiasm for health, fitness, physical well being, and mental well being. If you haven’t had the opportunity to meet these ladies during a class, here’s your chance:

“Yoga sort of fell into my life. I wasn’t searching for it, but it came exactly when I needed it most. Collegiate and professional water polo had always been my thing, but when we relocated to Denver in summer of 2009, things changed. I stumbled into a yoga class downtown and it just clicked. The quiet and very personal practice of postures and poses started to heal me and I found delight and joy (not to mention increased flexibility) in a daily practice. I found training in early 2010 at CorePower Yoga and earned my 200hr certification in hot/hot power fusion yoga. Power Yoga and Yoga Sculpt certifications followed quickly and by 2011 I also gained a spin certification allowing me to teach a 30/30 format. By the time I entered Verve in the summer of 2012, life had thrown me some curveballs and I was seeking a loud place to lift and drop heavy things. I wanted outside of my quiet mind. But I have always maintained my yoga practice. Now yoga is recovery, flexibility, a safety in the heavier things I do in my life. I don’t need yoga to heal me as much as I just need it to hold me together. It has translated well into my Crossfit workouts and has kept me healthy and injury free.

I enjoy teaching others. Whether it’s on the bike or on the mat or in the gym, we all need a place where we can be quiet or loud. Go fast or slow down. One’s practice is what THEY want it to be. And usually, you find what you’re seeking if you’re just open enough to take a look.”

- Molly Reynolds

These classes will be listed on MBO just like every other class. We continue to ask all athletes to sign up for these classes in advance to reserve your spot. Participants will need to bring their own yoga mat as none will be provided. Get excited, it’s a great class led by some great ladies. 

******The 10am-11:30am Open Gym time is CANCELLED tomorrow. This is to accommodate 65 5th graders getting their first intro to CrossFit. We apologize for any inconvenience.

Monday 150223

4 Rounds for time of:
10 Sumo deadlift high-pulls, 95#(65#)
10 Push presses, 95#(65#)
20 Back squats, 95#(65#)

Post times to comments and BTWB

Anna correcting overhead position during the overhead squat warm-up.

Anna correcting overhead position during the overhead squat warm-up.

 

Are you overtraining? By Courtney Shepherd and several additional sources.

As we approach the Open I tend to notice an increase in some athletes presence at Verve. While I cannot read minds I can take a highly educated guess as to why this is. My guess is that there is a belief that “I need to get as fit and as ready for the Open as I possibly can right now”. There are several problems with that statement: 1) The Open is a reflection of training that has occurred throughout the year, 2) If you haven’t been training it throughout the year, the last few weeks cannot make up for what was not done previously, and 3) By trying to cram as much training as you can into these last few weeks you may be overtraining. 

Overtraining is a serious problem and can have very serious physical consequences. Overtraining is defined as “a syndrome occurring in athletes who train too frequently/in excess OR who may not allow for adequate recovery from intensive exercise.” The equation for training = work + rest, removing the appropriate rest leads to overtraining.

You don’t improve while training, only once you have recovered from the session and your body has rebuilt itself slightly better. This, supposedly, is common knowledge, yet all too often I see people only worry about the work side of things and never about the recovery aspect. . . Every single training session you do adds stress to the body. While you may find it relaxing and enjoyable, you have added stress to an already stressed out system. The only way to overcome this is a better rest strategy, not more training.”

In an article by Andrew Read, in Breaking Muscle, titled “Overtraining Can Kill You“, the author discusses 3 stages of over training. He first states:

“Overtraining, in its early forms is often unrecognizable as a medical condition as no symptoms may appear. The only signs may be slight decreases in performance, injuries that never seem to heal, or a cold that simply won’t go away. It’s the accumulation of all the stress of work and training that contribute to these factors.”

The body goes through 3 stages of stress adaptation:

Stage 1- Diagnosing the early stages of overtraining can be difficult. Things may appear as slight back pain in a cyclist, a touch of ankle or foot problems in a runner, or as shoulder pain in a lifter. Usually during this time blood tests will still come back showing normal ranges, which can lead to further frustration as injuries continue or performances start to decline further. Interestingly, in this first stage of overtraining big gains in performance can be made afterwards if used correctly. Commonly called overreaching it is not uncommon for athletes to deliberately be pushed into the red zone so that after an appropriate recovery period they have adapted better and return faster and stronger. The problem here lies in the excitement of heightened performance. The athlete and coach usually end up continuing down this road, pushing more and more until, like Icarus, they burn out and come crashing back to earth. Symptoms of this first stage include: 

  • Increased vulnerability to back, knee, ankle, and foot injuries.
  • Abnormal hormonal output. Including changes to menstrual cycle in women.
  • Reduced sexual desire.
  • Mental stress, depression, and anxiety.

The important thing to do here is to recognize the early stages of overtraining and appropriately manage other factors such as diet, sleep, and lifestyle so that the work part of the equation is balanced. This may mean reducing your training volume and intensity in the short term.

Stage 2- This stage is most often seen by athletes who perform high volumes of anaerobic or strength work, particularly those who have high lifestyle stress. Strangely, a feeling of increased energy will be felt as the adrenal system kicks into high gear to cope with the extra demands. This will be shown in a restless, over-excited state – a feeling of not needing any sleep and of being able to go and go and go. The resulting high cortisol levels can lead to increased insulin, which reduces fat burning and increases fat storage. Maximal training intensities increase the insulin response significantly. This leads to a desire for more carbohydrate (also needed to refuel the work done at the higher intensities). The body’s growing intolerance of these, due to the heightened insulin response, however, will lead to the carbs being stored as fat, not as potential energy – further heightening the problem. While it may seem like this is an unwinnable position to be in, at this stage the entire downward spiral can still be reversed through changing diet and training and recovery strategies.

Stage 3- Chronic overtraining can lead to serious brain, muscle, and metabolic imbalances. These parallel chronic adrenal dysfunction and aerobic deficiency. Eventually the body becomes exhausted and many hormones are significantly reduced. The most notable side effect of stage three is severe exhaustion. Performance at this stage is likely at an all time low and many athletes retire at this point. Athletes in this third stage are seriously unwell, with high risk of developing chronic diseases of the heart, blood vessels, and other areas.

Reaching stage 3 constitutes a serious medical problem, one that takes much, much longer than a few rest days to recover from. If we listen to our body earlier on in our training and take the appropriate rest we can stay away from stage 3. The problem, however, may be that we don’t know when our body is talking to us and what signs we should be “listening” for. There are list of 10 physical markers that we as athletes can track on a daily basis. Paying attention to these markers can help dictate whether or not today is a good day to train or maybe it’s best if I stay away from the gym.  These markers should be trended, at minimum over 3 weeks to create a foundation for comparison:

1) Resting heart rate. Check it first thing in the morning when you wake up while still lying in bed. Note any change +/- 5%.
2) Weight. Check first thing in the morning, before using the restroom. Note any change +/- 2%.
3) Urine shade. There are 3 ways to describe it, Pale Clear Yellow/ Yellow/ Dark.
4) Hours of sleep. I know it’s hard but the goal every night is 8+.
5) Sleep quality. There are 3 ways to describe it, Deep Sleep/ Occasional Tossing & Turning/ Restless.
6) Appetite. There are 3 ways to describe it, Very Hungry/ Hungry/ Not Hungry.
7) Mood. There are 3 ways to describe it, Very Good/ Normal/ Bad.
8) Soreness. There are 3 ways to describe it, Not Sore/ Sore/ Very Sore.
9) Immune system status. Make note of any issues, cough, runny nose, etc.
10) Previous day’s performance. There are 3 ways to describe it, PR Day/ Normal Training Day/ Bad Training Day.

Noting a bad score in one of these markers is not bad, so you slept crappy. . . it’s the culmination of multiple negative markers that should make us take pause. If 2 or fewer markers are negative, keep training, you are good to go. If you have 3-4 negative markers, think about taking a rest day, proceed with caution. If you have 5 or more negative markers, you should rest until you feel recovered, this may include completely stopping your training program for a period of time. This is why it’s important to listen to our body early, not push through these negative signs. The more we push through, the longer the recovery may become. Remember, REST is a part of your training. Ignoring rest days, never deloading our bodies, does not build the gains we seek. Our bodies need to adapt to the stresses we put on it, these adaptations happen during rest. 

Click here and here for the complete 2 part article mentioned above.

*This Wednesday the 10am-11:30am Open Gym time will be cancelled. We apologize for any inconvenience.

*The Open starts this Thursday, the first workout will be Verve’s Friday WOD. Click here to register for the Open and click here to take the judge’s course.

 

 

Sunday 150222

 Front squat
10-10-10-10-10

Post load to comments or BTW

Yummy dog biscuits!

Yummy dog biscuits!

WE LOVE OUR DOGS!!! Let’s show our dogs some healthy love.

So many of us have dogs, and from the stories I hear, you LOVE your pupparoni’s!  It can be very challenging to find healthy treats that aren’t made in China with questionable ingredients.  Well, good news is, dog treats are very easy to make and use ingredients you probably have in your healthy kitchen.  I made these treats for Paige, per the request of Meghan B., and she prefers them over the store bought treats I give her. (BONUS: they are much cheaper) **I added melted Coconut Oil if the batter was too thick to help with her coat**

Ingredients
  • 2½ cups whole wheat flour (sub almond/coconut flour)
  • 2 eggs
  • 1 cup canned pumpkin
  • 2 tablespoons peanut butter (sub almond or sunflower butter)
  • ½ teaspoon salt
  • ¾ teaspoon ground cinnamon
Instructions
  1. Preheat oven to 350 degrees
  2. In a stand mixer, mix together the flour, eggs, pumpkin, peanut butter, salt, and cinnamon
  3. Add water (coconut oil) as needed to help make the dough workable, but the dough should be dry and stiff.
  4. Roll the dough into a ½-inch-thick roll. Cut into ½-inch pieces OR use a cute cookie cut-out
  5. Bake in preheated oven until hard, about 40 minutes.v **My treats didn’t get very hard, but Meaghan said to leave them out in the air to harden.**

Saturday 150221

10 Rounds:
Row 250m sprint
Rest 3 minutes

Post times to comments and BTWB

The early morning class flying through their post WOD superman holds. See what I did there?

The early morning class flying through their post WOD superman holds. See what I did there?

 

What’s the haps at Verve?

*Saturday morning is our 8am Community WOD. An opportunity for current Verve athletes to bring family and friends in for a free introductory workout. You don’t need to know someone at Verve to drop in, this is a class for anyone and everyone looking to see what Verve and CrossFit are all about.

*This Sunday we kick off the 1st of 4 Basic Self Defense classes. The class goes from 12pm-1pm and will be run by Verve’s own Kent Seidel, a 5th degree black belt. The course is free to Verve members, there are still spots available, you can sign up at Verve. Click here for all the details of the class.

*Open gym at 10am-11:30am on Wednesday February 25th will be cancelled. The gym will be filled with 65 5th graders getting their introduction to CrossFit. We apologize for any inconvenience.

*The 2015 CrossFit Games Open start next week, Thursday February 26th. If you haven’t signed up yet, click here and get ‘er done. Be sure to select Verve as your affiliate AND team. Don’t forget to sign up for the judge’s course while your at it, click here.