Wednesday 170222

Complete as many rounds as possible in 10 minutes of:
10 Handstand push-ups to 6″(4″) deficit
20(15) Calorie row
30 Single-legged squats, alternating

Post time to comments or BTWB

Jake presenting his beautiful daughter to the world!!!:)

Jake presenting his beautiful daughter to the world!!!:)

VERVE MEMBER SPOTLIGHT – Jake Pedziwiatr!!

What is your hometown?   Denver CO
 
What got you into CrossFit / Verve?  Pedro Barrios and Abs.  I never work out with Pedro anymore and don’t have Abs.  Now I mostly go to make fun of Paul.
 What is your favorite workout?  I like the long chippers.
 
What is your least favorite workout?  OH Squats are the devil
 What was the first CD you ever owned?  Heavy D and the Boyz “Peaceful Journey”
Favorite cheat meal?  Pizza, nachos, burritos, chocolate, beer, pancakes, waffles, vodka

Tuesday 170221

Yeti

For time:
25 Pull-ups
10 Muscle-ups
1.5-Mile run
10 Muscle-ups
25 Pull-ups

Post to BTWB

brendan and katie 2

Brendan and Katie working through some squat clean thrusters courtesy of CrossFit.com

Well it’s finally here.  This is week 1 of the 2017 CrossFit Open.  As discussed in previous blogs, we are now following the programming of CrossFit.com.  Yesterday was day 1 and we will continue to follow the programming until the Open ends in 5 short weeks.  

CrossFit.com programs rest days on a 3 days on 1 day of rest schedule, so this Thursday we will program the workout that will be done in our daily workouts.  We have no idea what the first Open workout will be when they announce it on Thursday evening, so we will do our best to program based on the 3 previous days programming and hopefully not interfere with the workout that is announced on Thursday night to be performed on Friday at Verve.

Many of  us use Thursday as a rest day and if this is the pattern you follow with your training, make sure to come in and at least mobilize and stretch.  We will stream the Open announcement live Thursday evening at Verve so grab a foam roller and take a seat and watch it with the rest of the people at Verve.

If you do typically workout on Thursdays, but plan to do the Open workout on Friday, we will brief you on ways to approach the Thursday workout.  You don’t have to attack the workout on Thursday at 100% if you are looking to try and perform the best you can the following day.  A good idea would be to consider the Thursday workout as a moving day.  Workout at sub maximal intensity and get some blood flowing through the body, cool down after the workout, and get some stretching in. Those of us that are approaching Friday’s workout like any other workout, feel free to continue your training as you always have, by giving Thursday’s workout your full effort.

There is something about knowing a workout is an Open workout.  As you’ve seen over the past month or so when we’ve retested workouts done in previous years Open’s, just seeing the term “Open” written on the whiteboard produces that rumbling in your gut that makes the workout not just any other workout. No matter if this is your first Open or you’re a veteran, this time of year and these workouts bring out the best in our community and we all look forward to a fun and exciting next 5 weeks.  

Monday 170220

For time:
42 GHD Sit ups
21 Squat clean thrusters 115#(75#)
30 GHD sit ups
15 Squat clean thrusters 115#(75#)
18 GHD sit ups
9 Squat clean thrusters 115#(75#)

Post to BTWB

 

In honor of the 2017 CrossFit Open starting this week, here’s a video that takes a trip down memory lane from back in 2010.

Before the online CrossFit Open began, there was the CrossFit Mountain Sectionals. This two day competition took place at the Colorado State Patrol Academy in Golden, CO. and brought the local community together to give their all to qualify for the CrossFit Games Regionals. You’ll recognize some familiar faces in this clip :) Tons of OG Ververs, some well known Bad Ass CrossFitters, and also a glimpse of Verve’s custom bumper plates before they faded!  If this doesn’t motivate you to register for the CrossFit Open, I don’t know what will!

You can sign up for the CrossFit Open HERE. Each week the Open workouts will be performed every Friday with the Friday Night Lights taking place from 6-8pm. We will have visits from our awesome vendors, and a chance for the teams to show their team spirit!

Coming up this summer, the CrossFit Kids Course will be taking place July 8th & 9th. For details and registration, please visit the CrossFit Training page.

Have a great week, athletes!

Sunday 170219

As many rounds as possible in 15 minutes of:
10 Dumbell deadlift, 40#(25#)
10 Dumbell hang power clean, 40#(25#)
50′ Overhead walking lunge, 40#(25#)
50′ Farmer’s carry, 40#(25#)
50 Double unders

Post rounds and reps to comments and BTWB

Jen showing off her solid overhead position.

Jen showing off her solid overhead position.

 

Saturday 170218

“Manuel”

5 rounds of:
3 minutes of rope climbs
2 minutes of squats
2 minutes of push-ups
3 minutes to run 400 meters

*After the run, rest for the remainder of the 3 minutes before beginning the next round.

Post results to BTWB

Italian Army Capt. Manuel Fiorito

Italian Army Capt. Manuel Fiorito, 27, of Verona, Italy, was killed May 5, 2006, when a roadside bomb detonated near his vehicle in Kabul, Afghanistan. Shortly before he died, Fiorito tended to other wounded men and prepared for defense against the enemy attack. Fiorito served with the Italian 2nd Alpine Regiment and was posthumously awarded the Silver Medal of Military Valor for his bravery. Fiorito was fond of Cindy, Murph, Mary and Angie, and was a pioneer in bringing CrossFit to the Italian military community. He is survived by many friends and family.

Remember athletes… Today is “Take Your Friend To Verve Day”! Have a friend interested in trying out Verve? This will be your opportunity to show them your favorite place in Denver. During each WOD today we will be prepared to scale/ modify movements for those trying out CrossFit for the first time. To reserve your spot, please remember to log in (or create an account) on MindBody.

 

RECIPE TIME!

Main dishes can be easy to create, it’s the sides that sometimes we all have to think about. Here’s an oldie from one of Verve’s Nutrition challenges, back in the day. Easy, delicious, and zoned just for you!

Chopped Broccoli Salad

Ingredients:

  • 6 cups broccoli (1.5C)
  • 2 cups carrots (2C)
  • 1 Apple (2C)
  • 1 lb. Bacon (3P)
  • Dill
  • 2T Avocado oil (9F)
  • 1T Balsamic vinegar (1C)
  • 1T Spicy Brown Mustard 

Prep Time: 10 minutes

Cook Time: 5 minutes

Zone Blocks: 1 cup = 0.5C, 0.5F, .16P, or 3 cups = 1.5C, 1.5F, 0.5P

Directions:

  1. In a skillet, cook 1 package of bacon on low to medium heat.
  2. While bacon is cooking, chop 6 cups of broccoli, 2 cups of carrots, and 1 apple and add together in a large bowl
  3. Drain off bacon fat and coarsely chop bacon, then add on to salad bowl.
  4. Top ingredients with 2 tbsp avocado oil, 1 tbsp balsamic vinegar, 1 tbs dill and 1 tbsp spicy brown mustard.
  5. Either put lid on and shake it all around, or stir thoroughly.

ENJOY!

Friday 170217

Shoulder press
1 x 6 @ 70%
1 x 6 @ 80%
1 x 3 @ 85%
1 x 2 @ 90%

Then,
As many reps as possible in 2 minutes of
Double unders
Rest 2 minutes
As many reps as possible in 5 minutes of
Burpee box jump overs, 24″(20″)
Rest 2 minutes
As many reps as possilbe in 2 minutes of
Double unders

*Score is total reps combined for all 3 movements

Post results to comments or BTWB

FLEXIBILITY FRIDAY!! – Hip Mobility Flow Series

Recently Paul and myself (Anna) took some members through a Hip Mobility Flow Series to work on increasing your hip range of motion.  The above is a video explaining what we took you through which you can do in the privacy of your own home! (those of you that did it know what I mean).

VERVE UPDATES

-Bring a friend THIS SATURDAY! Bring a friend to any of the classes (except Open Gym) this Saturday so they can see the magic of what you do.

-YOGA THIS SUNDAY AT 11AM!! Come and get a dose of Kacey and her amazing movement.

Thursday 170216

3 Rounds for time:
21 Hang power snatch, 75#(55#)
12 Chest to bar pull-ups
400m run

Post times to comments and BTWB

Jared showing off that sweet front  rack.

Jared showing off that sweet front rack.

Verve Barbell Club is back.

Do you too like to lift barbells also? Well allow myself introduce, myself. I am the newest cycle of the Verve Barbell Club.

That’s right folks. Verve Barbell Club will be starting it’s next cycle this coming Monday, February 20th. This cycle will be a little different then the last one, it will be an 8 week cycle with class 3 days per week. 

Here’s the schedule: Monday/ Tuesday/ Thursday @ 7-8pm

Now, some of you may be saying to yourself, “the cycle runs right through the 2017 CrossFit Open. How is that going to work?” It’s quite simple folks, this is something we have already thought about when the programming for this cycle was written. The program will include work on barbell cycling, moving moderate weight faster, as well as other barbell skill work to aid in prepping for the Open. It will still include heavy work, but again taking into account the Open, efforts will be made to ensure you get strong without negatively effecting your Open performance. 

Verve Barbell Club is a stand alone program with it’s own membership. Which means you do not need to be a Verve member to become a member of the Verve Barbell Club. Here is the pricing for this cycle:

*Current Verve member wishing to add this program onto their current membership= $50 (for the entire 8 week cycle)

*Non Verve member wishing to simply gain access to Verve Barbell Club only= $200 (for entire 8 week cycle)

*VBC membership costs are to be paid up front, prior to first class. They can not be attached to your monthly membership. There are no prorated amounts to account for any missed days, as programming will be made available to VBC members. 

What are the requirements to join Verve Barbell Club? Consistent attendance 4+ days per week in CrossFit for a minimum of 6 months. This class will not have a formal warm-up or movement review. Members are expected to show up at least 10 minutes prior to class to get themselves warmed-up. Members need to have understanding of and experience with the power lifts (back squat, deadlift, bench press) and the Olympic lifts (clean, jerk, snatch). This class is not designed to teach these movements. Members will be moving for the entire hour, transitioning between different lifts, working at various percentages, and responsible for keeping track of their owns numbers/ weights. The goal of the specialized programming is build confidence, consistency, and strength. A trainer will be present, predominantly to keep class moving and remain on track. 

Want in? Please email info@crossfitverve.com to set up payment and get registered. Please do this prior to the start of the first class (Monday February 20th @7pm). Got questions? Please email courtney@crossfitverve.com and I will get you squared away.

Wednesday 170215

For time:
Row 2,000m

Pre-WOD skill work:
Handstand walking and freestanding handstand push-ups

Post results to comments or BTWB


VERVE ATHLETE SPOTLIGHT – Anna Dolezal

We are playing around with a slightly different format for the athlete spotlight.  Gaby G is making some awesome videos that you will see sprinkled in this post!! HAPPY WATCHING!

Tuesday 170214

Back Squat
1 x 6 @ 70%
1 x 6 @ 80%
1 x 3 @ 90%
1 x 2 @ 95%

Front Squats
1 x 5 @ 65%
1 x 4 @ 75%
2 x 4 @ 80%

Post to BTWB

Greg and Jeremy playing our version of Frogger to warm up

Greg and Jeremy playing our version of Frogger to warm up

What better way to start Valentine’s Day than a bunch or back squats at 90% or higher.  Seriously though, S*it is getting real with today’s numbers.  Remember that we don’t want you to fail on your lifts. If you can’t go higher then don’t.  Break your sets up if you need to as you’ll still be moving the weight but failed reps will negatively impact the other reps in today’s lifts.  

This is our last week of the back squat and shoulder press program.  Next Monday we start following mainsite for the next 5 weeks while the 2017 CrossFit Open is going on.  For those of you that aren’t familiar with mainsite program, you can visit, www.crossfit.com and click on WOD’s to see the types of workouts that have been programmed.  

The idea with following mainsite is that we hopefully won’t see movements in the days leading up to the Thursday announcement that might negatively impact the results you see in the Open workout.  Think about doing 100 pull ups on Thursday when Friday is 100 pull ups.  Your hands would be pretty angry with you if you put them through that type of volume.

Every Friday in class we will be performing the Open workout that is announced the night before. We stream the Open announcement at the gym so if you want to come watch the announcement with your friends be sure and come by the gym around 6 PM Thursday and watch the best athletes in CrossFit take on the workouts before you do the following day.  

If you follow mainsite you’ll notice that there are rest days planned.  On the days that mainsite programs a rest day, we will program our own workouts based on the previous few days so we are staying with our programming methodology.  Sometimes we program workouts on the mainsite rest days that are similar to what CrossFit.com programs the day after a rest day, so we will also modify the workouts as we see necessary.  Our goal is to make sure that overall fitness is achieved without overloading an area too much.  

Should be an interesting and exciting 5 weeks starting next Monday and especially a week from this Friday when we throw down on the first Open workout.  Remember that we are doing Friday Night Lights on Friday evenings during the Open.  From 6 PM to 8 PM we will have heat times instead of classes.  Come in sign up for a heat, warm up, and get ready to work out.  Heat times will be dependent on the workout, but make sure you’re are ready to go when your heat is up.  Athletes not signed up for the Open won’t need a judge, but those that are signed up will need to have a judge.  

More information on all Open goodness will be discussed in future blogs.  

 

Monday 170213

Open workout 13.4
Complete as many reps as possible in 7 minutes of:
3 Clean and jerk, 135#(95#)
3 Toes to bar
6 Clean and jerk, 135#(95#)
6 Toes to bar
9 Clean and jerk, 135#(95#)
9 Toes to bar
12 Clean and jerk, 135#(95#)
12 Toes to bar
15 Clean and jerk, 135#(95#)
15 Toes to bar. . .
*Continue adding 3 reps to each round.

Fitness with friends is always more fun!

Fitness with friends is always more fun!

This Saturday, February 18th-

Bring your friend to Verve day! Have a friend that is curious about CrossFit? Have a relative that is envious of your strength? Bring em’ in! Classes are free, and scaleable for all. Please be sure to reserve your spot (current as well as new athletes) on MBO so we know how many to expect. 

This Summer, July 8th & 9th (Saturday and Sunday)

CrossFit Verve will be hosting the CrossFit Kids seminar. Further your education and expand your credentials by teaching kiddos the proper methods of CrossFit. For details and registration, please visit the CrossFit Training page.

**Remember, if you haven’t already, time is running out to sign up for the CrossFit Open!! You can register here.  Get yourself signed up, show your hard work, and rep your team :) 

Have a great week, athletes!