On a 3 minute clock x 4 rounds:
10 Burpees
15 Ab-mat sit-ups
With remaining time, as many calories on the rower as possible
Rest 1 minute

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Working with a partner, as many rounds and reps as possible in 20 minutes of:
5 Power clean
5 Front squat
200 Meter run w/ medball
10 Handstand push-ups

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WHITE CHICKEN CHILI from Lowcarb-ology.

Ingredients

• 2 pounds chicken breasts
• 2 teaspoons chili powder
• 1 teaspoon cumin
• 1 teaspoon garlic powder
• ½ cup chicken stock
• 9 ounces chopped green chiles drained (2 4.5-ounce cans)
• 3 tablespoons butter
• 1/2 cup heavy cream
• 4 ounces cream cheese
• 1/2 cup sour cream

Toppings

• 1/3 cup chopped cilantro if desired
• 1/3 cup red onion peeled and chopped
• 1 cup shredded Pepper-Jack cheese

Instructions

• Place chicken breasts in the crockpot.
• Add the chili powder, cumin, garlic powder, chicken stock, and green chiles.
• Cook on low for 7 hours.
• An hour before serving heat the butter, cream, cream cheese, and sour cream in a saucepan, whisking until smooth.
• Shred the chicken in the slow cooker with two forks.
• Add the cream mixture to the chicken mixture in the slow cooker and cook on low for about 1 more hour.
• Sprinkle with cilantro, red onion, and Pepper Jack to serve.

As many rounds and reps as possible in 7 minutes:
7 Box jump, 24″(20″)
14 Kettlebell swings, 24kg(16kg)

Rest 5 minutes

As many rounds and reps as possible in 7 minutes:
20 DB push press, 40#(25#)
40 Double unders

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BOX JUMPS!!

We often toy with the idea in workouts: “Should I rebound these today to go a little faster OR should I step down?” The answer to that lies in your body. You know your calves, achilles, and ability the best so many of you have to have an honest talk with yourself. We want to make sure you are informed before making that decision. Take a second to read the tips below and let us know what you think?

Safety Issue #1 – Ruptured Achilles!  Achilles ruptures generally happen during the switch from the eccentric portion to the concentric portion of the movement, meaning when we are landing and rebounding into our next jump.  If our ankles are not ready or our calves and surrounding structures are too tight, this can lead to a nasty ruptured achilles which will put you out of commission for 3 – 9 months.  Here is a great video to show you some easy techniques you can do before a workout with box jumps to mobilize your calves.   THIS VIDEO

Safety Issue #2 – Collapsed knees!  As pictured above, collapsed knees are not only NOT pretty, they are very dangerous in an explosive movement.  Knees caving in during the box jumps can be due to many reasons, such as weak hips, glutes, or hamstrings, and/or an lack of awareness of a proper squat.  Some ways to avoid this during box jumps are: (#1 – #5 courtesy of breakingmuscle.com)

• Rule #1: Be able to perform a competent un-weighted squat before trying any height box jump.
• Rule #2: Be able to perform a bodyweight weighted squat before doing depth or rebound jumps, if you jump onto a box before you can meet this standard step down.
• Rule #3: Never jump off of something you can’t jump onto.
• Rule #4: Never jump off something that you can’t absorb the landing smoothly and with confidence.
• Rule #5: Landing is more important than jumping.
• Rule #6: Strengthen the weak structures such as hips and glutes.  Monster walks and glute bridges are a great place to start.
• Rule #7:  Practice the landing of the box jump.  Start at a very low height and practice a soft landing, driving the knees out, weight on the outside of the feet, and making as little sound as possible.

Box jumps can be performed safely so achieve our training goals, we just need to make sure we don’t put the cart before the horse and practice good mechanics and mobility first!

“Jerry”
For time:
Run 1 mile
Row 2,000m
Run 1 mile

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Sleep. Just curious but raise your hand if you regularly get 6 or fewer hours of sleep per night? Keep your hand up if this is something you might brag about, like “I don’t need a lot of sleep, I just don’t. I function perfectly on like 5 hours.”

Listen to this podcast. It’s long, so perhaps have it on while you are driving to and from work, taking a few trips to get it finished, but just listen to it. Make sleep a priority, because whether or not you feel like you need it, you do. 

*Note: please be aware of offensive language. If you know anything about Joe Rogan, then you know he likes the “F” word. And I don’t mean “fudge”. 

5 Rounds for time:
150′ DB farmer’s carry, 50#(35#)
10 Knees to elbow
150′ DB farmer’s carry, 50#(35#)
50′ Handstand walk

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3 Rounds for time:
400m Run
21 Sumo deadlift high pull, 75#(55#)
12 Burpees over the bar

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We have some fun stuff going on this month and next:

Verve Holiday Party

• Saturday December 15th at Ophelia’s.
• The party will start at 7:30pm. Verve’s own Clark Thomas will DJ the party starting at 9pm. 

Christmas Day 

• We will have an abbreviated schedule Christmas Eve and Christmas Day. Please check out MBO for class times.
• I’m certain we will see the 12 Days of Christmas WOD show up too!

Functional Yoga For Athletics

• Sunday January 6th at Verve
• It’s a full day seminar. Verve will be closed except for those attending the seminar.
• The Functional Yoga Course is not your average yoga training. The material is designed by Coach Debbie Steingesser specifically for athletes and coaches to enhance your overall experience in the gym. There will be no chanting (unless Debbie gets carried away), vegans, or spirituality – just meat and sweet potatoes yoga for coaches and athletes.
• You can read more about the course and get registered by clicking here. The cost for this one day course is $349. There is early bird discount offer, 30% off through December 6th. Just use the code “crossfitverveyoga30” when you register. 

With a running clock from:

0:00 – 10:00
Row 1800(1500) Meters
With the remaining time
As many reps of:
Clean and jerks, 135#(95#)

10:00 – 13:00 Rest

13:00 – 20:00
Row 1000 Meters
With the remaining time
As many reps of
Power snatch, 115#(75#)

20:00 – 23:00 Rest, then:

For time
Row 500 Meters

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Smolov Jr week 3 day 4
Back squat
10 x 3 @ 85 % of 1 rep max + 5 – 10 # of last week

*Last day of the Smolov program.  We’ll retest our 1 rep back squat next week!

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Here’s a quick and easy recipe for those of you that own an Instant Pot!

Apple Cinnamon Steel Cut Oats  from Cozy Peach Kitchen

Ingredients

• 2 cups steel cut oats
• 4 and 1/2 cups water or non-dairy milk*
• 2 medium apples, medium diced
• 2 teaspoons brown sugar (optional)
• 2 teaspoons cinnamon
• 2 cinnamon sticks
• 1/4 teaspoon nutmeg

Instructions

• Place all ingredients in the Instant Pot. Stir to combine. Place the lid on the Instant Pot and lock into place. Set the steam release valve to “sealing”.
• Press the manual button and set to high pressure for 4 minutes. It will take about 10 minutes for the Instant Pot to reach pressure.
• Once the 4 minutes are up, allow the Instant Pot to release pressure naturally. This will take another 10-12 minutes.
• The oats are ready when the float valve drops down. Carefully remove the lid and stir the oatmeal.
• Top with additional cinnamon and diced apple. Add a splash of milk if you like a looser oatmeal.

For time:
10-9-8-7-6-5-4-3-2-1
Power cleans, 115#(75#)
*After each set perform
15 Push ups
30 Double unders

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Verve!! We are having a holiday party!!

Saturday December 15th at Ophelia’s.

The party will start at 7:30pm. Verve’s own Clark Thomas will DJ the party starting at 9pm. 

Please keep your eye out for an event page with more details. But for now, mark your calendars. 

In the past, we have usually done a holiday party after the start of the new year, but we are changing it up a bit this time. So in January, we will be looking to have our 3rd annual chili cook off, coupled with a bake off, AND . . . we didn’t forget about this one. . . a spike ball tournament. 

So dust off your ugly holiday sweaters and let’s get ready to celebrate the season.

“Bradshaw”

10 rounds for time of:
3 Handstand push-ups
6 Deadlifts 225#(155#)
12 Pull ups
24 Double unders

Post time to BTWB

U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle. He is survived by his parents, Paul and Mary, and brother Robert.