In 20 Minutes build to a heavy set of 3 front squats

Then:

As many rounds as possible in 5:00 of
5 Front squats at 60% of 3 RM
10 Lateral burpees over the bar

Post loads and reps to comments and BTWB

So what’s the deal with the 2019 CrossFit Games Open at Verve?

For those of you who are aware of the CrossFit Games Open, then you know it starts February 21st. What you may not know though, is that there are two Opens this year. The 2020 CrossFit Games season will start with the Open in October of this year. So, yeah. Two Opens, one year. For us at Verve the Open does not necessarily present an opportunity to qualify for Regionals (good thing as there are no more Regionals) but instead, over the years, as become a fun in house competition. An opportunity to break the gym up into teams and compete with each other. Because there are two Opens this year, we (Eric and I) decided that we would skip the in house competition for February and save it for some fun times in October. 

This means that as a whole, we will not be doing the same work for the 2019 Open as we have in the past. I will register Verve in the Open. So anyone that is interested in signing up for the 2019 Open can do so and pick Verve as their affiliate. We will program the workouts for our Friday WOD, per usual, but we will not be partnering people up and judging each other. There will be no need to record scores or submit them for validation. Just a solid workout and your name on the whiteboard. . . . .  unless you choose to sign up for the Open. Should you choose to participate in the 2019 Open we will be encouraging you to do the workouts during any and all open gym times with each other to judge you. You will need to have a judge for your workout in order to submit your score and have it be validated by Verve. 

I will be taking the judge’s course and I will myself (it’s Courtney talking here) be signing up for the Open. I sign up because I have every year I’ve been involved in CrossFit, even the two years I had shoulder surgery. It’s something I enjoy doing for myself. This means I will be happy to help organize folks that also sign up, find mutual times we can get together and do the workouts. And I will happily be able to judge. 

So if you enjoy it like I do, get signed up. If you really enjoy when we make it a gym wide competition, no worries, we got you covered in October. If you are completely unsure what all this CrossFit Games Open business is of which I speak, click here. This will take you to the Games website where you can learn about how someone can earn the right to call themselves The Fittest on Earth. 

As many rounds and reps as possible in 20 minutes of:
10 Sandbag facing burpees
100′ prowler push, 50#(20#)
10 Sandbag facing burpees
100′ Sandbag front rack carry

Post rounds and reps to comments and BTWB

Partner “DT”
10 Rounds for time:
12 Deadlift, 155#(105#)
9 Hang power clean, 155#(105#)
6 Push jerks, 155#(105#)
*Partners will do full round before switching

Buy out:
Partner 800m run w/ 25# plate

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Bacon Potato Sausage Frittata (with green chilies)

*From paleomg.com adapted to zone proportions

Ingredients

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

Instructions

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

Zone Proportions

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

Strict and for time:
10 Pull-ups
20 Push-ups
30 Squats
2,000 Meter row
15 Pull-ups
30 Push-ups
45 Squats
1,000 Meter row
20 Pull-ups
40 Push-ups
60 Squats
500 Meter row

Post to BTWB

Reminder that tonight’s evening schedule is abridged.  We have only 1 class this evening at 4:30 pm and no 5:30 or Sprint class.  Sprint members can join the 4:30 pm WOD if they are able to.  After the 4:30 class we will get set up for the Spike Ball tournament and Chili cook off.

Every 2 minutes x 10 rounds:
1 Snatch balance + 1 overhead squat

Then, “Annie”
50-40-30-20-10 reps for time:
Double unders
Sit-ups

Post loads and times to comments and BTWB

With a 5 minute running clock x 3 rounds:
400 Meter run
20 Dumbbell weighted step-ups, 40#(25#) @ 20″
As many DB push press as possible in remaining time, 40#(25#)
Rest 2 minutes between rounds

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Take 15 minutes to work to a heavy single back squat

Then, as many rounds and reps as possible in 10 minutes of:
5 Back squat @ 70%
5 Box jump overs, 20″
50′ Bear crawl

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Every minute on the minute, alternating x 30 minutes:
1- 20(15) Calorie row
2- 3 Power snatch
3- 50 Double unders
4- 3 Push jerk
5- Rest

Post loads to comments and BTWB

Chili, baked goods, and Spikeball. . . oh my. 

Verve’s 3rd annual chili cook off is coming in hot. This Friday night we will have 4:30pm class and then close up shop so we can start enjoying some food, fun, and spikeball at 5:30pm.

If you want to enter a chili or baked good, email me @ courtney@crossfitverve.com. Here are the rules:

Cooks and bakers:
1) Chili/ baked good must be made in advance and brought to Verve by 5:20pm for set up. Please have enough for sampling. This can include cutting items into sample size pieces. (croskpots and/ or heaters can be plugged in at Verve)
2) Your dish needs to have:
– a name (one that does not give away it’s maker)
– hotness level (mild, mediun, hot for chili)
– any allergy concerns (nuts, dairy, etc.)
**Please have this in an email to courtney@crossfitverve.com by Wednesday January 30thth @ 7pm.
3) The dish maker’s identity needs to be withheld during tasting.
4) We will have some fixins for the chili, however, if there is something specific that goes with yours, please bring it and have it set up next to your chili or baked treat.

For those of you that will be tasting the goods:

1) We will provide small tasting cups, bowls, plates to sample all.
2) You will be provided two cards as you enter, this is to cast a single vote for your favorite chili and a single vote for your favorite baked good.
*One vote per person
**Do not even think about tasting and not voting!!
3) Cooks/ bakers may also be tasters.

Spikeball:

Much like the cornhole tournament a couple years back, we will have everyone interested in playing sign up when they arrive at the gym. We will pull names from a hat to choose teams. Buy in is $10 a person and the winning team gets it all!

I have played Spikeball many times at the gym and never once have I actually kept score or do I know how to keep score. If you are like me and want to play, but have no idea about the rules, watch the above video and visit USASPIKEBALL.com for more information.

We will also need to borrow as many Spikeball sets as possible so if you have one, and you are okay with us borrowing it for the tournament, please email me at eric@crossfitverve.com and let me know.

We will start the tournament at 6:00 pm so everyone that would like to play will need to be there by 5:50 pm and have their names entered so we can draw names at 6:00 pm.

“Tabata This”
8 Rounds of :20 work, :10 rest for each movement:
Slam Ball
Air squat
Ab-mat sit-up
Jumping lunge

Post scores to comments and BTWB

“Coffland”
Hang from a pull-up bar for 6 minutes
Each time you drop from the bar, perform:
800 Meter run
30 Push-ups

Post to BTWB

U.S. Army Spc. Christopher J. Coffland, 43, of Baltimore, Maryland, died Nov. 13, 2009, in Wardak province, Afghanistan, of wounds suffered when enemy forces attacked his unit with an improvised explosive device. Coffland, who joined the Army a month before reaching the enlistment age limit of 42, was assigned to the 323rd Military Intelligence Battalion at Fort Meade, Maryland. He was deployed to Afghanistan two weeks prior to his death.

Coffland was a CrossFit athlete who was known to have demolished the U.S. Army Physical Fitness Test, which features push-ups, sit-ups and a 2-mile run. He was particularly fond of long workouts, heavy lifts, distance sprints, push-ups and sit-ups.

Coffland is survived by his parents, David and Toni; his sisters, Lynn, Karen and Laurie; his brother, David; and many other friends and family members.