Saturday 140322

Push jerk

5 – 5 – 3 – 3 – 3 – 1 – 1 – 1 – 1 –  1 

Post loads to comments and BTW.

IMG 0662 475x316 Saturday 140322

Ready, set, row!

Good times are upon us with the CrossFit Open in full swing.  If you still need to complete 14.4, you can join us Saturday for Open Gym hours 12pm-1:30pm  and also Sunday for a special 14.4 WOD at 12:15pm.  Drop-ins are free to our local CrossFit community members who need an ERG and want to give 14.4 their best shot!  Please sign up on MBO.  

Also, next Saturday March 29th we’ll be hosting free classes and 14.5 heats at Verve for anyone and everyone.  Progenex will be on-site helping us throw the biggest, bad-ass party around!  Come join us from 9am-1:30pm for workouts, free food, drinks, prizes and fun.  You do not have to be a Verve member to join us, so bring your friends and family to let them experience the awesome community experience that the worldwide CrossFit Open affords us!

*Verve’s WOD to WINE event scheduled for Sunday March 23rd has been cancelled. The event will be rescheduled, please stay posted for updated details.

*** Don’t forget, SUBMIT YOUR SCORES HERE! Get your 14.4 score in by 5pm Monday.

Friday 140321

Open WOD 14.4.

As many rounds as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20#(14#)
30 cleans, 135# (95#)
20 muscle-ups

Post score to score sheet and BTWB.

cherie chan 475x244 Friday 140321

This photo has been used before, but it’s so badass it warranted another posting for those that haven’t seen it yet! Cherie getting after it during Regionals in 2011. Pain and Perseverance!

 

Top 5 Ways CrossFit Has Changed My Life by Cherie Chan

I started CrossFit in 2007 and have been a consistent athlete of the strength and conditioning program ever since, getting in 5 to 6 sessions each week. As I reflect back on the last seven years, here are the top 5 ways CrossFit has changed my life:

I have made closer relationships and am a part of an amazing global community.

While I have always loved people, I’d never really had that many close friends or a community to associate with for support. Not only have I developed very close friendships that have now stood the test of time, I am also a part of a much larger community. Anywhere I go in the world, there are people willing to open their hearts and assist in anything needed, CrossFit related or not. I believe this is a direct correlate to the difficulty of the workouts. Not only do we all work out in groups, so our social skills are strengthened, but we also go through a lot of pain together. This is a common bond that creates immediate connections.

Improved health markers.

Pre-CrossFit, I was headed down the road to sickness at too early of an age. My blood pressure norm was 130/80, resting heart rate was 88, and body fat was 22%. None of these are fit/healthy values for a 33 year old and it frustrated me that I hadn’t been able to change them.

Now, at 40 my blood pressure is 110/60, resting heart rate is 54, and body fat is 12%. I have also seen a dramatic increase in my bone density, something a 40 year old woman doesn’t usually see!

Strength and a heightened kinesthetic awareness.

I always knew somewhere inside that there was a strength and understanding of my own body that I had not reached, even though I was a regular at the gym. I would spend 2.5 hours a day in the gym with minimal results. Now, I truly understand what it feels like to be strong!

Not only are my traditional lifting numbers through the roof from where I started, but I have a confidence in my own strength I never possessed before. I have also developed an understanding of my body that allows me to connect brain to muscle that I never knew was possible. This is more difficult to explain. However, imagine being in control of your capacity instead of being limited by it.

Patience.

Instant gratification is nothing new in the fitness industry. I was no exception; I wanted results and I wanted them now. There are so many skills and adaptations to obtain through CrossFit that it is impossible to get it all in any short amount of time. You see results right away, but you also see what else is possible. If you truly want to be the best you, that has the most capacity you can have, it doesn’t take long to realize it takes patience and a lot of it. CrossFit gave me things to work toward, challenges me and continues to do that so many years later.

Paradigm shift.

I don’t know that I ever understood what I really wanted out of a fitness program. I do however know that I wanted to be comfortable in a bikini. I looked at people and thought skinny was beauty. I no longer think that, I know now that strength and capacity are beauty. Those things come in all shapes. Once I stopped caring about the bikini waist, I got it! So at the age of 35 I wore a true bikini for the first time. And I was so much prouder of my Snatch PR, than my waist line.
CrossFit has changed me at my very foundation. I am a happier, healthier, confident and more capable human being than I ever imagined. The best part is I know I have so much more to strive for, the journey doesn’t end!

If the above doesn’t get you pumped up nothing will!  What about you all?  How has CrossFit changed your life?  What about Verve, how has Verve changed your life?  We want to hear from you all!

*Verve’s WOD to WINE event scheduled for Sunday March 23rd has been cancelled. The event will be rescheduled, please stay posted for updated details.

Thursday 140320

For time:
Run 5,000 meters

Post times to comments and BTWB

ol 475x356 Thursday 140320

Leslie and Emily enjoying what have been lovingly referred to as the “orange lids of death”.

We are only mere hours away from the announcement of Open WOD 14.4. What could it be? Wallballs? Burpees? Wallball burpees? I don’t know what that is but it sounds awful. I think the bigger question is how is everyone feeling? How are we holding up, how are we recovering? For some of us this may be our first experience with the Open and maybe with competitive CrossFit in general. We might be finding ourselves pushing it harder then we even thought possible. A good thing in some regards, we find out quick the things we are and are not capable of doing. Bad in that it might be taking its toll on our bodies. Verve recently posted a link to an article on its Facebook page titled “7 Ways to Stay Safe During the CrossFit Open“. The article is written by Dan Pope and can be found, along with many others, on his website FITNESS PAIN FREE. I thought the article brought up some very valid points and for those of you not plugged into the social pipeline that is FB, here it is again for your blogging pleasure. 

“The Open is a great time of the year to see what you’re made of and compare yourself against athletes all across the globe. Inevitably, every year people do get hurt.  Sports injuries more commonly occur during competition and I believe the Open is no exception.   Your adrenaline is high, you’re pushing your limits, you’re pushing to hit the RX workout and often times we’re more apt to ignore aches and pains when the stakes are higher.  Here are a few tips to help you stay healthy during the open and reduce your risk of injury.

1. Remember your goals- If you aren’t looking to make it to regionals or just aren’t in shape to give it a shot then it may be wise not to push the envelope.  This is something I discuss with my patients.  I’ve had several people tell me they have some nagging or recent injuries and didn’t know what to do going into the open.  You’ve got to remember my bias as a physical therapist but if you’re having pain and don’t have aspirations of becoming the next Rich Froning Jr. or Sam Briggs it may be wise to shut things down.  If you’re the next champion coming out of the woodwork then it may be worth it to you.

2. Listen to your body- I’ve had several patients who have had injuries weeks before the open ask me if they should be competing.  I think that the one to answer that question should be yourself.  What is your body telling you?  Can you train without pain?  Are you avoiding several exercises because you know your body can’t tolerate them in hopes that you’ll magically be able to handle them when they show up in a workout?  Remember just how tough these workouts are and if you aren’t prepared for the workouts then I wouldn’t chance it.

3. Make smart decisions- This one goes along with listening to your body.  If 165lb snatches show up again this year in the open and your snatch max is 155 then please don’t spend 5 minutes missing 165lbs repeatedly.  If you can’t snatch 165lbs when you’re fresh then what makes you think you’ll be able to snatch it after thoroughly exhausting yourself with breakneck pace burpees and snatches.

4. Don’t redo the workouts too many times- Higher training volumes have consistently been shown to increase risk of injury in multiple sports.  Crossfit is no exception.  You wouldn’t do burpees and snatches 3 days in a row in your normal training.  Don’t redo the workout unless you feel confident that you’ll be able to increase your score (and that increasing your score will actually count for something) and you don’t have any pain from the prior workout.

5. Keep your technique together- This is another no brainer but I can’t tell you how many times I’ve seen terrible technique performed in competition.  You’re going to be tired but that’s no reason to let things fall apart.  Remember that technique is important for injury prevention as well as efficiency.  Take your time and make things look pretty.

6. Take it easy during the rest of the week- Keep in mind that you’re generally pushing to your limits in competition.  Chances are that you’re going to be going harder then you usually do during training.  When I finished 14.2 I was so tired I shut my hand in the car door after the workout.  After 14.1 I caught a cold.  Your brain and body is taking a beating.  It’s important not to go crazy with your training throughout the rest of the week.

7. Get enough sleep- Keep in mind that you’re generally pushing to your limits in competition.  Chances are that you’re going to be going harder then you usually do during training.  When I finished 14.2 I was so tired I shut my hand in the car door after the workout.  After 14.1 I caught a cold.  Your brain and body is taking a beating.  It’s important not to go crazy with your training throughout the rest of the week.”

This is a paraphrase of the article, click here to read the whole thing.

*Verve’s WOD to WINE event scheduled for Sunday March 23rd has been cancelled. The event will be rescheduled, please stay posted for updated details.

Wednesday 140319

For time: 
50 Pull-ups
Run 400m
21 Power cleans, 135# (95#)
Run 800m
21 Power cleans, 135# (95#)
Run 400m
50 Pull-ups

Post time to comments.

IMG 0640 475x712 Wednesday 140319

Nick cleaning up heavy deads last week during 14.3.

Did you know Maddie has many facets of her life?  Not only is she a Verve trainer, but she is the resident Rowing coach, a nutrition coach, a blogger, and a damn good cook.  Other Verve trainers have been the fortunate recipients of Maddie’s paleo endeavors to perfect her recipes.  Maddie loves to post these recipes to her blog, paleogirlinthecity.com  This is where Maddie writes about her new recipes, musings about life, and CrossFit.   You can also follow her on Instagram at the same handle for new recipes and inspiration.  

Maddie has a delicious bone broth recipe which is amazing.  Bone broth has been known to keep your immune system running on all cylinders.  Here’s the breakdown. 

Roasted Chicken Bone Broth

 The beauty about bone broth is that it can be as complicated or as simple as you want. I love using a left-over chicken as the base to my broth A) because it’s yummy and familiar tasting, and B) because it is super easy. Love that. Whenever I roast a chicken or buy a rotisserie chicken from the store, I just throw that baby in a ziplock and then put it in the freezer until I’m ready to go. Easy peasy.

  • 1 chicken carcass (try and leave a little meat & skin on when you carve it originally as it adds flavor and up the probability that you will accomplish ever-sought after, magical, gel-like bone broth.)
  • 1 onion
  • 2 carrots
  • 3-ish leafs of kale or other leafy green
  • 1 piece kombu (optional – sea veggies give you an extra mineral boost)
  • 3 cloves garlic
  • 1-2T lemon juice or apple cider vinegar (acid draws out the minerals from the bones)
  • 1-2t each, thyme, rosemary, red boat fish sauce (for some umami)
  • sea salt & pepper

Very coarsely chop your veggies – do less. Put veggies & chicken in a slow cookers and cover with cold water, and then add the spices. Cook on low in slow cooker for about 24 hours. Enjoy!

Tuesday 140318

Complete as many reps as possible in 12 minutes of:

9 thrusters 95#(65#)
1 muscle up
9 thrusters 115#(75#)
3 muscle ups
9 thrusters 135#(95#)
6 muscle ups
9 thrusters 155#(105#)
9 muscle ups
9 thrusters 185#(125#)
12 muscle ups
9 thrusters 205#(135#)
15 muscle ups

Thruster Jerks will not be allowed.  Must use one continuous movement to get weight overhead, once knees lock out they must stay locked out.  

Post reps to BTWB and record your score on your 14.3 score  sheet for team consideration.

IMG 0643 475x316 Tuesday 140318

14.3 Action going down during Open Gym yesterday. Great atmosphere as usual!

Spring is right around the corner and if you all are like me you really look forward to spring cleaning.  I don’t know what it is but I just really enjoy keeping my place spotless.  Most cleaners you buy at the store probably have some chemicals in them that aren’t exactly great for the human body. On a blog I read, Greatist.com, they provided 27 Non-Toxic Recipes for DIY cleaning.

One reason to ditch the toxic house hold cleaners many of us use is, the Environmental Protection Agency ranks indoor air pollution among the top environmental dangers.  Know what?  Most of the pollution comes from cleaning products commonly found in your houses.

If you feel dizzy, fatigue, headaches, irritation of the eyes, nose, or mouth, these are common signs of irritation of common pollutants found in cleaning products we buy.

So what can we use to make cleaners that not only clean but are also not harmful?  Here are the key ingredients you’ll need to make your own products:

  • Olive Oil
  • Castile Soap
  • Baking Soda
  • Essential Oil
  • Lemon Juice
  • Vinegar

Now that you know what types of ingredients you’ll need, click through to read the article to see the recipes that can help you create at home non toxic cleaners.  There is also a note on mixing certain products together so pay close attention to the warning if you indeed decide to make any of the cleaners using the recipes on the blog.  

CLEANING RECIPES FOR EVERY SURFACE AND OCCASION

 

Monday 140317

“Arnie”
21 turkish get-ups, right arm, 32kg(20kg)
50 swings
21 overhead squats, left arm
50 swings
21 overhead squats, right arm
50 swings
21 turkish get-ups, left arm

Post times to comments and BTWB
IMG 9159 475x356 Monday 140317

Team Green/Goes (Amy, Robyn, Josh, and Ryan) representing Verve during the Atlas Blarney Stone Competition this weekend.

Happy St. Patrick’s Day!!

A day known to most as the day you wear green lest ye’ be pinched, eat green eggs, and drink lots of green beer. But what is the actual story behind St. Patrick’s day? Who is he, why do we celebrate him, and what’s with the color green? Allow me to drop a little Monday morning knowledge bomb on you folks (and by “knowledge bomb” I mean all the information I stole from the inter webs).

People all over the world celebrate on the 17th day of March in honor of St. Patrick, the patron saint of Ireland. Some cities have parades, most revelers wear green, and a few families commemorate the day with traditional Irish fare for their meal. However, not everyone may know who St. Patrick is.

Born in Britain during the 4th century, St. Patrick was kidnapped and enslaved by Irish raiders when he was a teenager. Although he was able to escape after six years and become a priest in Britain, he later chose to return to Ireland as a missionary, in order to help spread the teachings of Christianity to pagans. According to Irish folklore, he also used a shamrock to explain the Christian concept of Trinity to the Irish. In spite of continuous opposition from pagan leaders, he continued to evangelize for thirty years while baptizing newly converted Christians and establishing monasteries, churches, and schools. He died on March 17th and was canonized by the local church.
 
St. Patrick’s Day was first publicly celebrated in Boston in 1737 where a large population of Irish immigrants resided. Nearly 200 years later, the first St. Patrick’s Day parade in the Irish Free State was held in Dublin in 1931. During the mid 90′s, the Irish government also began a campaign to promote tourism in Ireland on March 17th.
 
While many Catholics still quietly celebrate this day of religious observance by going to mass, St. Patrick’s Day slowly evolved to become a celebration of Irish heritage. Through the years, along with legendary shamrocks, many symbols were included in festivities that are reflective of Ireland’s folklore, culture, and national identity (think leprechauns, ethnic cuisine, and wearing green). Other places that join in on this celebration include Japan, New Zealand, Argentina, and Canada, along with many cities across the United States.
So there you have it folks. Dance an Irish jig, wear green, and be merry. And if someone makes mention of St. Patrick driving some snakes out of Ireland you can throw your green beer in their face and tell them the real scoop on ole’ St. Patty. Or don’t, you may not want to waste the beer.
*** Don’t forget, SUBMIT YOUR SCORES HERE! Get your 14.3 score in by 5pm tonight (Monday).

Sunday 140316

“Ryan”

5 rounds for time of:
7 muscle-ups
21 burpees

Each burpee terminates with a jump one foot above max standing reach.

Post to comments and BTWB.

IMG 0642 475x712 Sunday 140316

Jerry enjoying Friday Night Happy Hours at Verve on 14.3.

Sunday 12:15pm class to complete 14.3.  If you still need to complete it on Monday during Open Gym hours, please email info@crossfitverve.com  so we can schedule a judge for you.  

SUBMIT YOUR SCORES HERE!

Sunday’s Rowing WOD will be doing 6k tests to kick off a new 8 week 6k cycle on Sundays.  Join coach extraordinaire Maddie to get your rowing endurance on!  Cold weather can’t keep you all down.  

Endurance Running on Monday at 5:30am with Nate, sign up on MBO.  Good active recovery and skill work!

Next Foundations Program begins Monday, March 17 at 7pm.  Foundations runs Monday/Tuesday/Thursday evenings 7pm-8:15pm for a total of 6 small group sessions.  Cost is $150 and you get an incredible introduction to CrossFit movements, theory, and our methods of training.  Please sign up on our schedule link or email info@crossfitverve.com with any questions.

During the Foundations course we are going to want to know a little more about you.  We will be conducting assessments in order to understand you, your personal goals, current health, concerns or upcoming competitions. Once we have some understanding of your needs, we can help you achieve your goals.  Additionally, you will receive a comprehensive understanding of the CrossFit program. We’ll introduce, refine and technique and discuss range of motion requirements for all movements you’ll see in classes. Please understand that all movements have modifications and we are happy to work with all abilities.

Saturday 140315

In Teams of 3 Complete the following:
150 Wall Balls 20#(14#)
100 Pull ups
100 Burpees
100 KB Swings 24kg(16kg)
200 Meter overhead walking lunge 45#(25#)
1500 Meter Row

One person works at a time.  

Post to comments and BTW.

IMG 5109 475x713 Saturday 140315

Dave and Lindsay welcomed Makenna Kay recently, and we all couldn’t be more excited!

Free Intro Class Saturday at 8am.  Come learn from the best CrossFit training crew around.  

Next Foundations Program begins Monday, March 17 at 7pm.  Foundations runs Monday/Tuesday/Thursday evenings 7pm-8:15pm for a total of 6 small group sessions.  Cost is $150 and you get an incredible introduction to CrossFit movements, theory, and our methods of training.  Please sign up on our schedule link or email info@crossfitverve.com with any questions.

During the Foundations course we are going to want to know a little more about you.  We will be conducting assessments in order to understand you, your personal goals, current health, concerns or upcoming competitions. Once we have some understanding of your needs, we can help you achieve your goals.  Additionally, you will receive a comprehensive understanding of the CrossFit program. We’ll introduce, refine and technique and discuss range of motion requirements for all movements you’ll see in classes. Please understand that all movements have modifications and we are happy to work with all abilities.

If you still need to complete 14.3, heats will start on Saturday at 12:30pm at Open Gym with Anna and Clancy.  Also, we’ve added a Sunday 12:15pm class to complete it.  If you still need to complete it on Monday during Open Gym hours, please email info@crossfitverve.com  so we can schedule a judge for you.  

SUBMIT YOUR SCORES HERE!

Endurance Running on Monday at 5:30am with Nate, sign up on MBO.  Good active recovery and skill work!

Friday 140314

Open WOD 14.3

Complete as many reps as possible in 8 minutes of:
10 Deadlifts 135#(95#)
15 box jumps 24″(20″)
15 Deadlifts 185#(135#)
15 box jumps 24″(20″)
20 Deadlifts 225#(155#)
15 box jumps 24″(20″)
25 Deadlifts 275#(185#)
15 box jumps 24″(20″)
30 Deadlifts 315#(205#)
15 box jumps 24″(20″)
35 Deadlifts 365#(225#)
15 box jumps 24″(20″)

Post times to BTWB and Score Sheets.  Make sure to file by first name in the accordion folder.

IMG 0614 475x712 Friday 140314

Clay readying himself for the shoulder to overhead portion of the clean complex.

We as CrossFit athletes we are continually improving our bodies.  The way we move in the gym transfers to the way we move outside of the gym.  How many times have you squatted down in the middle of a grocery store with perfect form to grab something off of a low shelf?Thinking about driving your knees out and keeping the lower lumbar in tact?  I’m sure those thoughts might not go through your brain, but I bet you find yourself moving with better mechanics because of how you train yourself inside the walls of Verve.

How about your brain?  Do you exercise your brain often?  I know we all read and watch educational programs to better our minds but what about games that claim to train your brain?  Are you familiar with sites such as Luminosity and Happy Neuron?  These website and companies claim to provide games that can help stave off mental decline and improve brain functionality, but do they work?

Currently there are over 50 million subscribers in 180 countries that use sites such as the ones listed above.  Do they work?  Some studies have concluded that playing these types of brain games makes you better at the game, but doesn’t necessarily transfer to other areas.  While other studies have recently concluded that some other games have resulted in improved short term memory and and long term focus in older adults.  So how do you makes sense of all the claims that these subscriptions website make?  Experts say the jury is still out on whether these types of games work.  I want to hear from you all though.  Do you partake in any of the brain training games or websites?  If you do, have you seen improvements in your cognitive functioning?  If you have something that you feel really works, share it with us in comments.

Take a look at the NY Times article that delves more into the studies referenced above and let us know your thoughts.  Do Brain Workouts Work?  Science Isn’t Sure.

Thursday 140313

For time:
Run 1 mile

Post times to comments and BTWB

wod to wine 475x316 Thursday 140313

321 Chic hosts WOD to Wine at CrossFit Verve

From dropping kids off, to working out, and possibly a quick happy hour…what do you wear to fit your busy lifestyle and look chic? In her WOD (Workout of the Day) to Wine Style Workshop, Heather Okimoto, Style Maven and Owner of 321Chic will provide smart wardrobing ideas that can transition you from any activity in your day to keep you living life and looking chic. She’s partnered with local Colorado businesses; SeamlyCo, Caveman Cafeteria, Inspyre Boutique and The Firehaus Salon to bring together a unique event that celebrates a healthy lifestyle inside and out.

Shop with Heather at the 321Chic Pop-Up Shop of hand selected pieces to fit your busy and active lifestyle, save with over $60 in discounts to partners, nosh on snacks, and get your style questions answered without the stress or intimidation of walking into a store to shop for a new look. 

Heather will also be one of the many vendors at Verve tonight during the Nom Nom Paleo book signing. Stop by, say hi, and get signed up for this fun and fashion filled event. Or you can click here to register. This event is happening Sunday March 23rd, at CrossFit Verve, starting at 1:30pm. Be sure to reserve your spot now!!

 
Nom Nom Paleo book signing is going down TONIGHT!! Remember we have an abbreviated schedule for the evening. There is no Foundations, Rowing, or 7pm WOD.  Both the Skilz and 6pm WOD will be 30 minute classes.  Come get your WOD on, then hang out for the event.  We’ll still be live streaming the CrossFit Games 14.3 announcement prior to the event as well.  We look forward to seeing you there! 

Additional Reminder for of our free intro class on Saturday. Interested in trying out CrossFit? Get signed up for the class on MBO. We will also have a free CrossFit Kids class.  Ages 3 to 6 years old will be at 9am.  Kids ages 7 to 11 will begin at 9:30.  Sign up the kids on MBO.