Today’s workout. . . Smolov Jr week 1, day 1. . . that’s right, we are starting a Smolov cycle. Some of you may know what it means and some of you might be like “who’s Smolov?”. No worries folks, in tomorrow’s blog post Clancy is going to break it all down for you. Don’t have a 1RM back squat? Again, no worries, we will help you find a starting place for the cycle. It’s going to be a squat party for the next 3 weeks. . . get excited!!
This weekend is the MBS Turkey Challenge. Verve has 6 teams (24 athletes) competing!! It’s a fun weekend, at a huge facility with lots of fitness, vendors, and food. If you have some time, come by and cheer the Verve folks on. For info about the event, click here.
Next week is Thanksgiving, make sure you check out MBO for our abbreviated schedule.Â
In a high-sided skillet, cover beets and turnips with water and bring to a boil. Season with salt and cook until tender, about 7 minutes. Drain and wipe out skillet.
Heat oil in skillet over medium-high heat. Add boiled beets and turnips and cook until turnips begin to turn golden, about 4 minutes.
Reduce heat to medium, add onion, and cook, stirring, until tender, about 4 minutes. Stir in parsley.
Make four wells in the hash. Crack one egg into each and top with salt & pepper. Cover and cook until whites set but yolks are still runny, 3-5 minutes. Garnish with additional parsley if desired.
Yoga is good for the soul, and the mind, and the hips, and the shoulders, and the back. . . . .
Functional Yoga For Athletics
Sunday January 6th Verve will be hosting MobilityWOD and their one day course “Functional Yoga For Athletics”.
This in-person one-day seminar is for coaches and athletes who are interested in implementing a supplemental yoga practice to their fitness training. Participants will learn to practice and teach the most effective yoga techniques for enhanced performance, breathing, recovery, endurance, and mental toughness.
The structure of the day is a mix between practical application and lecture material on how to program yoga–in its most accessible–form to athletes. Course participants learn to apply yoga principles in training themselves and other athletes to increase flexibility, stability, strength, and balance; which will improve athletic performance.
For all the information on this one day course, including objectives and class outline, click here.
The course costs $349, however, they are offering a 30% Early Bird Discount through December 6. The coupon code is: crossfitverveyoga30
Zack P, being a tall tall man, was not a big fan of the Bulgarian split squats.
THE BEAR COMPLEX – A benchmark workout!!!
Yep! This is a benchmark workout, so make sure you write it down. The video below is great because it shows you the mindset that an athlete may go into the workout with….. and how it changed once they got through the workout. Let us know how it goes!!!
Marine Corps Lance Cpl. Kielin Dunn, 19, of Chesapeake, Virginia, died on Feb. 18, 2010, while supporting combat operations in Helmand Province, Afghanistan. Dunn was assigned to the 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force in Camp Lejeune, North Carolina.
His friends remember him for his passion and enthusiasm, which extended to athletic activities such as CrossFit and break dancing.
He is survived by his parents, Terri Dunn Campbell and Gary Campbell; sister, Nicole Campbell; and brother, Jonathan Campbell.
It’s Monday. Attack it like Eric, Ken, Paul, and Ben attack box step overs.
Tomorrow, Tuesday November 6th is election day. Please go vote. 🙂
This month we have the Thanksgiving holiday, which means we will have an abbreviated schedule for a few days, be sure to check out MBO for class times.Â
Since this is Denver, and you can basically grille year round, here’s an easy kabob recipe.  You can see the full recipe here
INGREDIENTS:
1 1/4 pounds beef, (sirloin or Angus) cut into 1-inch cubes fresh ground pepper
1 1/4 tsp kosher salt
1 large red onion, cut into large chunks
18 cherry tomatoes
6 bamboo skewers, soaked in water for 1 hour
CHIMICHURRI SAUCE:
2 packed tbsp parsley, finely chopped (no stems)
2 packed tbsp chopped cilantro
2 tbsp red onion, finely chopped
1 clove garlic, minced
2 tbsp extra virgin olive oil
2 tbsp apple cider vinegar
1 tbsp water
1/4 tsp kosher salt
1/8 tsp fresh black pepper
1/8 tsp crushed red pepper flakes, or more to taste
DIRECTIONS:
Season the meat with salt and pepper.
For the chimichurri, combine the red onion, vinegar, salt and olive oil and let it sit for about 5 minutes. Add the remaining ingredients and mix; set aside in the refrigerator until ready to use (can be made a few hours ahead).
Place the onions, beef and tomatoes onto the skewers.
Prepare the grill on high heat. Grill the steaks to desired doneness, about 2 to 3 minutes per side for medium-rare. Transfer steaks to a platter and top with chimichurri sauce.
Dave and Shane showing the universal “push-up rest” position.
What’s the deal with “nightshades”?
I’ve been asked about my diet quite a bit regarding all the things I’ve removed from it while tackling rheumatoid arthritis. When I give the list, there is usually one thing that gets a follow up question: nightshades.Â
Nightshades are a family of vegetables referred to scientifically as Solanaceae. They include common vegetables like peppers, white potatoes, eggplants, tomatoes, tomatillos, goji berries, okra, and even ashwagandha, the herb that is so popular for its stress-relieving properties.
Several common herbs and spices, such as chili pepper, paprika, cayenne, and red pepper flakes, also fall into the nightshade family. Black and white pepper are from peppercorns (a fruit), which are not nightshades.
Nightshades contain numerous beneficial nutrients, like vitamin C, antioxidants, B vitamins, and minerals.
Nightshades are gaining a reputation for being problematic for certain health tendencies, such as inflammation, arthritis, or diabetes. This comes down to the presence of another nutrient found in nightshades, known as alkaloids, which contain nitrogen. In nature, the presence of alkaloids in nightshades serves as a natural insect repellent to prevent the plant from being destroyed. When these anti-nutrients are consumed, they are assumed to also cause problems with a person’s digestive system, leading to inflammatory problems, intestinal disorders, and digestive upset.
Leaky gut, a problem in which the barrier function of the small intestine stops working effectively, can also be caused or worsened by the presence of nightshades, thus worsening chronic conditions. In some cases, eating these foods can also worsen existing symptoms of conditions like arthritis, thanks to alterations in the body’s gut bacteria. They can also play a role in the intestinal problems that are associated with celiac disease.Â
Beyond digestive and inflammatory problems, people can develop allergies to certain nightshades that can involve itching, swelling, hives, and even difficulty breathing.
While it can be hard to specifically diagnose some aspects of nightshade problems, they are best found when eliminating all nightshades from the diet for at least 30 days to determine if symptoms improve. Adding them back in, one at a time, can help to identify if one nightshade is a problem, or if the whole category causes symptoms to return.
For a list of signs and symptoms of nightshade sensitivity, how to avoid them, and/ or how to substitute for them in your diet, click here. (Link will take you to full article, the material in which was used for this post, 14 Signs of Nightshade Sensitivity)
