3 Rounds for time:
400m Run
30 Thrusters, 45#(35#)
15 Burpee box jump overs, 24″(20″)

Post time to BTWB

In 12 minutes work up to heavy squat clean

Rest 5 minutes, then

Every :90 x 8 rounds:
1 Power clean + 1 squat clean + 1 front squat @ 70% of today’s heaviest

Post loads to comments and BTWB

Hey folks,

Eric and I are going to need your thoughts on a few topics. I will be posting a poll regarding both topics in the CrossFit Verve Social page in Facebook. For those of you not on Facebook, please use the comments section of the blog to let us know. 

Topic #1- When will we have Verve’s 3rd annual chili cook off/ bake off and Spikeball Tournament?

Option 1- Friday February 1st @ 5:30pm
We will have the 4:30pm class and that is it. Class ends at 5:30pm and then we will get everything set up. Folks can hang out, eat chili and delicious baked goods (making sure to vote for their favorites) and if interested, get signed up to play in a few games of Spikeball.

Option 2- Saturday February 2nd @ 1pm
We will get cleaned up from open gym and then get everything set up for the food and Spikeball fun. 

Topic #2- Do you want us to sign up the gym for the CrossFit Games 2019 Open?

Yes or No

In past years we have signed the gym up and encouraged Verve members to sign up. We have gone further to divide the gym up into teams, making the open an intramural tournament at Verve. Some of you may know about the changes involving the Games, some of you may not, and some of you may not even know what the open is. In short there are actually two opens this year, the 2019 open starts February 21st. The 2020 open starts in October 2019. Two opens in one year is quite a lot. We were thinking we might save the intramural tournament for October. 

If we do the open in February, we will make sure everyone signed up has a judge, we will program the workouts for Fridays (it will be the WOD for every class on Fridays), and we will be sure to validate scores. 

If we do not do the open, we will still be happy to program the workouts on Fridays, but we will not need to pair people up with judge’s or worry about recording/ validating scores. 

For more information about the open, click here.

Please let us know what you folks would prefer.

Thank you!

As many rounds as possible in 20:00 of
Run 200 meters
20 Wallballs
Row 20(15) calories
20 Russian kettlebell swings

Post rounds and reps to comments and BTWB

For time:
5 Muscle ups
100′ Handstand walk
10 Muscle ups
50′ Handstand walk
15 Muscle ups
25′ Handstand walk

Post to BTWB

Today’s workout is all about high skill gymnastic movements.  Paul is great at coaching both of these movements so in class today, plan on getting some new drills and progressions to work on.  

Every 2:00 for 24:00
1 Power snatch
1 Overhead squat
1 Snatch

Post results to comments or BTWB

How to Do This Empathetic Listening Thing – Justin Kompf

*you can see the full article here

I don’t have set in stone guidelines on how to accomplish this, but I know when I’ve done it the right way and I know when I’ve failed.

I think one of the biggest issues people have in conversations is that they wait for their turn to talk. They have already concluded what they are going to say next even before the person in front of them has finished talking.

Yes Karen², you’re guilty of this so pay close attention.

As soon as you’re thinking about what you are going to say next, you’re not fully engaged with the person, so that means you’re not listening.

Side Note: This is also super important for a successful initial consultation with a client if you want to truly understand their goals and why their goals are important.

If you’re going to be a good listener, you need to suspend your thoughts.

Good listeners don’t jump to give advice or relate their experiences to the person in front of them. If you feel like you have something that the person can relate to, try saying:

“You know, everyone’s experience is different, and I don’t want to pretend like we’ve gone through the same thing, but I’ve got a story that I think you might relate to.”

People don’t always talk to get advice back.

They just want to talk because things are tough, and they want to get it off their chest. If they want advice, they’ll probably say “what do you think I should do?”

The last thing that I know for sure is that if you want to be a great listener you need to put your phone down.

All the incredible memes will still be there when your conversation is over.

The Subtle Art of Shutting Up

Listen…

Listening is incredibly important. Yea, sometimes it can be just about as comfortable as being single for the third year in a row at your families Thanksgiving get together.

Right…

But in order to be a good listener, you need to shut up.

Something great happens when a person feels accepted and can speak their mind. You might find out way more about the person you are working with, whether it’s about their goals or about their life, by saying nothing.

Just like lifting, writing, or slipping high brow poop jokes into casual conversations with your highly successful clients, listening is a skill that needs to be practiced.

So, I would encourage all of you to go out their and in the appropriate times, just shut up.

For time:
Run 400 meters
15 Power cleans 155#(105#)
15 Toes to bar
Run 800 meters
15 Power cleans 155#(105#)
15 Toes to bar
Run 400 meters

Post times to comments and BTWB

As many rounds as possible in 18:00 of:
3 Rope climbs
30(22) Calories on the rower
60 Double unders

Post to BTWB

12:00 to build to a heavy set of 5 deadlifts

Then:

5 Rounds for time of:
10 Box jumps, 24″(20″)
6 Deadlifts at 60% of 5 rep

Post loads and times to comments and BTWB

Happy Monday folks!

Other than some heavy deadlifts today, Verve does not have any events on it’s calendar any time soon. It seems like maybe we should change that. . .

Give us some ideas for events for 2019.

For time:
50 Wallballs 20#(14#)
40 Med ball cleans 20#(14#)
30 Calories on the rower
40 Wallballs 20#(14#)
30 Med ball cleans 20#(14#)
20 Calories on the rower
30 Wallballs 20#(14#)
20 Med ball cleans 20#(14#)
10 Calories on the rower

Post time to BTWB

CHEESY SQUASH CASSEROLE

INGREDIENTS

• cooking spray – olive oil
• 2 cups mushrooms
• 3 cloves garlic
• 1/2 large yellow onion
• 2 lbs zucchini
• 1 3/4 lbs summer squash
• 1/2 cup Egg Beaters-whites
• 3 tbsps sour cream, nonfat
• 3/4 cup low-fat Colby jack cheese – shredded, divided
• 1 cup low-fat ricotta cheese – divided
• cooking spray
• cumin – to taste
• salt and pepper – to taste

INSTRUCTIONS

• Coat pan with cooking spray. Add diced mushrooms, garlic cloves, and onion. Sauté until tender. (Add a couple of tablespoons of vegetable stock if needed.)
• Cut both zucchini and summer squash into thin slices. Add to a pot with one tablespoon of water and cook for approximately 5 minutes. Remove from the stove and add onion/mushroom mixture to the pot. In a separate bowl mix Egg Beaters with sour cream.
• Coat baking dish with cooking spray.
• Evenly distribute half the squash mixture to bottom of pan. Add half of ricotta cheese, half of egg mixture, and half of shredded cheese.
• Layer the other half of the squash mixture on top and use the rest of the ricotta and egg mixture.
• Cover with foil and bake at 375°F for 35 minutes. After 35 minutes, remove foil and add the rest of the shredded cheese.
• Cook for an additional 10 minutes. Turn oven to broil and let broil for 2-3 minutes until cheese topping become crusty.
• Let cool for 10-15 minutes.

Note: 1 serving contains 7gP/3gF/9gC – 1 block per serving = 9 servings total

Every 3:00 x 7
9 Bar facing burpees
12 Power snatch 95#(65#)
30 Double unders

*Rest remainder of time
*Scores are slowest and fastest rounds

Post results to comments or BTWB

YEP, we know how to do a burpee BUT we always have opportunity to improve on anything that we do! Here is a great video with some tips on how to efficiently get through these burpees over the bar today.