5 Rounds for time:
20 Burpees
50′ Single arm, DB overhead walking lunge
10 Right arm DB push press
50′ Single arm DB overhead walking lunge
10 Right arm DB push press

Post time to BTWB

Reminder that there is only one class today and tomorrow at 7 am.  The rest of the day will be closed for a Level 2 Seminar.

Easy bite size snacks can be a life saver, especially when you make them yourself.  Here is a simple recipe that you can keep in the freezer for a while and pull out when you need a sweet bite!  You can see the full recipe here.(Courtesy of healthygrocerygirl.com blog)

GLUTEN-FREE DARK CHOCOLATE ALMOND BUTTER CEREAL BARS

Every minute on the minute x 24 rounds, alternating:
Minute 1: 15(12) Calories on assault bike
Minute 2: 100′ Prowler push
Minute 3: Suicide shuttle sprint
Minute 4: 20 Ab-mat sit-ups

Post work done to comments and BTWB

I saw this story on the news the other day, does going out in the cold really make you get a cold? Yes, but not for the reasons you think. In fact, the end of the news story says clearly that bundling up is more to make us comfortable, because unless your bundling covers your mouth and nose, then you could choose to forgo the comfort in exchange for shorts and a tank top if you really want. 

Fact Check Your Mom: Cold Weather Makes You Sick, find out if the chilly weather is responsible for your sniffs and sneezes

By Suzannah Weiss

In 15 minutes build to a heavy 1 rep snatch

Rest 5:00 then,

Every 2 minutes for 5 rounds:
1 x 3 position snatch (hips, mid thigh, ground) @ 55%, 60%, 65%, 70%, 75% of today’s heaviest lift

Post loads to comments and BTWB

Folks,

Remember we are hosting a Level 2 Seminar this weekend. We will have one 7am class on Saturday and one 7am class on Sunday. Verve will then be closed for the remainder of the day. See MBO for the schedule and to sign up for class. 

Did you grab a tag off the tree in Verve’s entry way?? “Fill The Empty Stocking” toys need to be brought to Verve, unwrapped, by this Friday December 8th.

Who is ready for some chili?? Who is ready to cook said chili?? Verve’s second annual chili cook off will be Saturday December 16th from 1pm-3pm. Click here for all the rules (for both taste testers and cooks) and make sure to email me (courtney@crossfitverve.com) to let me know you plan to be a cook. Just so you all know, Barb has sent in her email and she is fully prepared to take home top prize. So, who thinks their chili can take hers?

Saturday December 16th is also our next “Bring a Friend to Verve” day. We invite you to bring family, friends, co-workers. . . anyone that has expressed even a tiny amount of interest in CrossFit (or hasn’t and so perhaps you have to tell them you are going for pancakes and instead show up to Verve), let them try out a class for free. The workout will be easily scaleable to meet any and all needs and current fitness levels. This free class does not include open gym. Sign you and your buddy up in MBO. And maybe come back by a bit later to have them help taste test the chili too. 

3 Rounds for time:
10 Clean & jerk @ 50% of heaviest C&J
5 Muscle-ups
100′ Bear crawl

Post times to comments and BTWB

As many rounds and reps s possible in 20 min of:
1 Rope climb
10 Box jump overs
Row 250 Meters

Post to BTWB

STUFFED ACORN SQUASH

This recipe comes to us courtesy of paleomg.com and adapted to zone/paleo.

Ingredients:

• 1.5 lbs ground breakfast sausage (8P)
• 2 Acorn Squash (CHO varies)
• 4 T. dried cranberries (4CHO)
• 4 eggs(4P)
• garlic
• salt and pepper

Directions:

• Cut Acorn squash in half and scoop out seeds.  Spray acorn squash with little coconut oil and place face down on baking sheet.  Bake for 25 minutes at 400 degrees until squash is soft.
• While the squash is cooking, cook breakfast sausage over skillet.
• Once acorn squash is done cooking, remove from oven and let cool.
• Remove insides of squash and measure out 4 cups of acorn squash and place in same skillet as sausage.  If you have remaining acorn squash, spoon out into tupperware bowl and it is the perfect veggie dish for later in the week or paired with any meal for your CHO.
• In skillet mix together sausage, acorn squash, salt, pepper, little fresh garlic and any other spice of your choice.  Once all ingredients have cooked down together, add 4 T. of dried cranberries.  
• Evenly add back the acorn squash/sausage mixture to your 4 acorn squash skins.  
• Make a little spoon indent in the middle of acorn squash and crack one egg into squash.
• Place back in oven for about 15 minutes until you get the desired egg-cooked preference.  
• One of the acorn squash halves = 3P, 3CHO, 0F

Tabata That Thing
8 Rounds of :20 work, :10 rest, alternating between stations:
Chin over bar hold
Ring support hold
Hollow body hold
Handstand hold

Post results to comments and BTWB

Who’s ready for Verve’s second annual chili cook off?!?!

That’s right, it’s that time of year again, the weather is getting cooler and we need something warm for our bellies. Plus, if you didn’t know, Verve has some AMAZING cooks. . . so it seems right to let them show off their skills. The question for everyone to ask is, will the Liskowski’s be able to take home the trophy 2 years in a row or will they be de-throwned??

Saturday December 16th, after open gym from 1pm-3pm, Verve will have several members bring in their home cooked chili for your tasting pleasure. Following the tasting, votes will be cast for the best chili in the house, and a winner will be crowned. . . or rather aproned. 

Here are the rules of the cook off-

For the cooks:
1) Chili must be made in advance and brought to Verve by 12:45pm for set up. Please have a crock pot full. (croskpots and/ or heaters can be plugged in at Verve)
2) Chili needs to have a name (one that does not give away it’s maker), hotness level (mild, mediun, hot), and any allergy concerns listed in an email to courtney@crossfitverve.com by Wednesday December 13th @ 7pm.
3) Chili maker’s identidy 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.

For the tasters:
1) We will provide small tasting cups to sample all. After sampling is complete, tasters may enjoy a bowl of their favorite.
2) You will be provided a card as you enter, this is to cast a single vote for your favorite chili. *One vote per person* **Do not even think about tasting and not voting!!**
3) Cooks may also be tasters.

*If you would like to enter a chili for this contest, please email me @ courtney@crossfitverve.com

To help wash down that delicious chili, we will have water and beer. 

To help keep the kids busy while you are boozing and snacking, we will have tables set up with arts and crafts.

So be sure to get to Verve at 1pm, hang out, mingle, talk about macros and if chili fits them, if you are a morning person talk with an evening WODer and vice versa. Enjoy a few hours away from home, judging other people’s cooking. 

As many rounds and reps as possible in 8 minutes of:
40 Double unders
4 Squat snatch @ 60% of Monday’s heaviest
4 Bar facing burpees

Post results to comments or BTWB

VERVE ATHLETE SPOTLIGHT – MARY PETERSON

#1 – WHERE WERE YOU BORN?  Right here in Denver!

#2 – HOW DID YOU FIND CROSSFIT / CROSSFIT VERVE? I was hired as a yoga instructor at Crossfit Jai.  I ended up being conned into trying crossfit and fell in love.  I coached there for about four years and decided it was time to focus on my fitness and then we moved to RiNo and found Verve.

#3 – FAVORITE WORKOUT OR MOVEMENT / LEAST FAVORITE WORKOUT / MOVEMENT.  Favorite movement is definitely handstands and favorite workout ironically is Mary – Least favorite movement is Ring Dips and least favorite workout is 16.4. 

#4 – WHAT SONG HAVE YOU COMPLETELY MEMORIZED? Let’s get down to business to defeat the huns…

#5 – WHAT TAKES UP TOO MUCH OF YOUR TIME? Adulting

#6 – WHAT ARE THE SMALL THINGS THAT MAKE YOUR DAY BETTER?  Being a cat mom!

#7 – IF YOU COULD TURN ANYTHING INTO AN OLYMPIC SPORT, WHAT WOULD YOU WIN A METAL AT?  Crockpot meals hahaha  (awesome Mary, we may want some of those recipes!)

We are pretty excited you are here Mary!!  May be asking you to sing your song soon, so be ready!

VERVE UPDATES

-If you are interested in being part of the Verve cleaning crew that comes with many benefits, e-mail eric@crossfitverve.com

In 15 minutes build to a heavy 1 rep snatch

Rest 5:00 then,

Every 2 minutes for 5 rounds:
1 x 3 position snatch (hips, mid thigh, ground) @ 50%, 55%, 60%, 65%, 65% of today’s heaviest lift

Post loads to comments and BTWB

Our Healthy Habit Building Challenge starts today!!
– Teams will be put together and emails will be sent out. Make sure you have your 3 habits ready to go (at least one of them has to be nutrition based).
– This challenge runs through December 22nd.

Fill The Empty Stocking finishes up on December 8th!!
– Grab a tag off the tree in the entryway, buy the present listed, and get it to Verve (unwrapped) by December 8th.
– All gifts will then be dropped off at the Griffith Center For Children. 

We host a seminar the weekend of December 9th-10th!!
– We will have 1 morning class each day, then Verve will be closed for the remainder of the weekend.
– See MBO for schedule information.

Verve’s 2nd Annual Chili Cook Off is coming in hot!!
– Saturday December 16th we host our 2nd annual cook off. Stay tuned to this Thursdays post for all the details. . . start prepping those recipes. 

Verve wants you to bring a friend . . . for free!!
– Our next “Bring a friend to Verve” day will also be Saturday December 16th. Bring a buddy to test run a class for free (open gym is not included).
– Hey, when they are done working out, may be they want to come back a few hours later and taste test some chili?? Friends are welcome to join in the cook off!!

3 Rounds for reps:
1 Minute box jumps, 24″(20″)
1 Minute Hang power clean, 95#(65#)
1 Minute lateral jumps
1 Minute sumo deadlift high pull, 95#(65#)
1 Minute calories on assault bike
1 Minute rest

Post reps to comments and BTWB

4 Rounds for time:
30 Calorie row
Then, 3 rounds of “Cindy”*

*”Cindy”
5 Pull-ups
10 Push-ups
15 Air squats

Post time to BTWB

COFFEE CRUSTED PORK TENDERLOIN – see full recipe and blog here

Macros for whole recipe: Protein 190g/Fat 45g/Carbs 8g/ Fiber 0g/ Calories 1236

Ingredients:

1 tablespoon very finely ground coffee (or espresso powder)

2 teaspoons packed light brown sugar

1 teaspoon paprika

1 teaspoon chili powder

1 teaspoon cumin

1 teaspoon salt

1 teaspoon ground black pepper

1 tablespoon extra-virgin olive oil

2 pounds pork tenderloin, fat trimmed off

Directions

1. Combine the coffee, brown sugar, spices and salt in a small bowl. Add the olive oil and mix until combined. Rub the pork coat completely with the spices. Let it marinade for at least 30 minutes in the fridge.

 2. Heat oven to 400 F (204 C). Line a rimmed baking sheet with foil and spray with non stick cooking spray.  Place the tenderloin on the prepared baking sheet, then roast for 25- 30 minutes, or until they reach 145 F (62 C) at the center. Remove from the oven and let the pork rest for 5 minutes.