Clancy’s Thanksgiving Day surprise WOD. . . that lasts for 45 minutes.
Seriously.

Happy Thanksgiving Verve Community!! This time of year we often sit back and reflect on the things we are thankful for. . . 

As many rounds as possible in 15 minutes of:
Row 250 Meters
10 Push Press 155#(105#)
20 GHD Sit ups

Post to BTWB

I wanted to thank everyone that came out to the Turkey Challenge this past weekend to cheer on all the Verve members that participated.  I know I speak for all the members that participated when I say how amazing it was to workout and hear and see all our friends lined up along the fence cheering us on.  Having you guys cheer us on made each of us work that much harder knowing we had a great group watching and pushing us through some pretty grueling workouts.  Thankfully the weather was a lot better than in years past.

As discussed in yesterday’s blog, we have abridged schedules this week and Thanksgiving we will only have two classes.  Thanksgivings classes are always very full and we encourage all of you that are staying in town to come in and workout.  Even if the classes are full, be sure and come, but please try and sign up so we can have an idea of how many people will be attending.

For the next couple Monday’s we will be focusing our attention on the Snatch.  The Snatch is a very complicated lift that takes a lot of practice and repetitions to get comfortable with.  The goal with the programming is to make us all more comfortable with the Snatch and this means that we are going to use lighter weights and really work on our positions and technique.  Some of us may end up using a PVC or empty barbell during these sessions and that’s perfect.  To get better at the Snatch we need to do many light repetitions and each of us can find something we need to get better at.

Stay with weights that allow your best mechanics.  We are working on the full snatch so unless there is an injury that prevents you from going below parallel, plan to be in the bottom of the squat on each lift.  The volume piece at the end of each Monday will be devoted to 3 position snatches at light percentages that will improve our ability to drop under weight and focus on the little nuances that the lifts require.  The snatch is a very sexy lift when executed properly so be patient and use these days to get more comfortable.

In 15 minutes build to a heavy 1 rep snatch

Rest 5:00 then,

Every 2 minutes x 5 rounds:
1 x 3 position snatch (hips, mid thigh, ground) @ 45%, 50%, 55%, 60%, 60% of today’s heaviest lift

Post loads to comments and BTWB

Folks, we have a very abbreviated schedule this week:

Wednesday– Evening classes are cut short

Thursday (Thanksgiving)- WOD @ 9am and 10am ONLY

Friday– WOD @ 9am, Open Gym @ 10-11:30am, WOD @ 11:30am ONLY

Please see MBO and sign up for classes.

*Did you folks see last Thursday’s post about our upcoming Nutrition Challenge?? It starts Monday November 27th, we want to create some good habits during the holiday season. The cost to participate is $15, registration closes November 24th. Click here for more information and to register.

*Did you see the tree in the entryway?? We are not trying to obnoxiously force Christmas down your throat early in the season. Verve is doing the “Fill The Empty Stocking” toy drive. The tree has tags on it: 1- Grab a tag, 2- Buy the gift listed on the tag, 3- Bring it to Verve, unwrapped, by December 8th. These toys will be handed over to the Griffith Center to be distributed to kids currently in the foster care system. 

*The weather is eventually going to get colder and we are eventually going to have have chili on our minds. . . so start prepping your chili recipes now because Verve will be having it’s second annual chili cook off on Saturday December 16th. That’s right folks, will Fred and Melissa Liskowski be able to hold on to their title or will someone new get it this year? Stay tuned for more details. 

Open Gym Only Today

Open Gym Only Today from 8:00 am – 11:00 am 

Sunday Open Gym Only from 9:30 am – 10:30 am

When you get done with your workouts, make sure and come by The Turkey Challenge and support your fellow Verve members competing.  

With the holidays right around the corner, we all strive to keep our fuel clean, and find ways to keep our guts happy. This recipe from Sarah Fragoso is a delicious option to enjoy the holiday comfort food without needing total damage control caused by processed foods. For more tasty recipes from Sarah Fragoso, you can find them here.

Enjoy, and Happy Holidays!

STUFFING by Sarah

1 lb mild Italian pork or chicken sausage, casing removed (I used chicken sausages from my local butcher)

4 ½ cups mushrooms, diced

1 medium yellow onion, diced

6 celery stalks, diced

4 carrots, diced

1/2  cup chicken broth

1 tablespoon diced fresh sage

½ tsp minced fresh thyme leaves

½ cup dried cherries, finely chopped

½ cup slivered almonds

½ tablespoon minced garlic

4 tablespoons lard, butter, or ghee

Sea salt and black pepper to taste

1. Preheat oven to 350.

2. In a large soup pot, sauté onions in lard, butter, or ghee until translucent.

3. Add the sausage and brown.

4. Add the carrots, celery, mushrooms, chicken broth, cherries, almonds, sage, thyme, garlic powder, salt and pepper.

5. Mix well, bring to a simmer, and cook for 5-10 minutes or until the veggies begin to absorb the chicken broth.

6. Transfer to a large glass baking dish, cover tightly with aluminum foil and bake at 350 for 45 minutes.

In 10 minutes build to a heavy 1 rep shoulder press
Rest 2:00 minutes, then 
In 8 minutes build to a heavy 2 rep push press
Rest 2:00 minutes, then 
In 6 minutes build to a heavy 1 rep push jerk

Post loads to comments and BTWB

• Eat vegetables at both lunch & dinner
• Drink 1/2 BW in water each day
• Hit macros within +/- 5 grams

• Mobilize 10 minutes after each workout / 15 minutes on off days
• Do 50 pushups everyday
• Take 1 full, complete rest day per week

Lifestyle Habit Examples:

• No phone or email 1 hour before going to bed
• No phone during dinner
• Wake up when the alarm goes off, no pushing the snooze button

To get registered for the challenge, click here 

Complete the following for time:
Run 1 mile
30 Deadlfits 135#(95#)
2 Rope climbs 15′
Run 800 Meters
20 Deadlifts 185#(125#)
4 Rope climbs 15′
Run 400 Meters
10 Deadlifts 225#(155#)
6 Rope climbs 15′

Post results to comments or BTWB

VERVE ATHLETE SPOTLIGHT – TAYLOR JONES

WHERE WERE YOUR BORN? – New Haven, CT

HOW DID YOU FIND CROSSFIT / VERVE? Google!  (thank you google)

FAVORITE MOVEMENT / LEAST FAVORITE MOVEMENT? Favorite: Rope-climbs.  Least favorite: Double-unders because they are IMPOSSIBLE (many people share that sentiment Taylor)

WHAT SONG HAVE YOU COMPLETELY MEMORIZED? “Love is like a bottle of Gin” by the The Magentic Fields

WHAT TAKES UP TOO MUCH OF YOUR TIME? Thinking about how cool and weird various animals are (e.g. prairie dogs, penguins)

WHAT ARE THE SMALL THINGS THAT MAKE YOUR DAY BETTER? Hot tea, getting mail, hugs, petting cats

IF YOU COULD TURN ANYTHING INTO AN OLYMPIC SPORT, WHAT WOULD YOU WIN A METAL AT? – Worrying

VERVE UPDATES

• Paul Buono Nutrition Talk #3 – THE LAST IN THE SERIES, so get your knowledge bombs fast!!
• The BOD POD will be here Thursday! Check the flyers for times.

In 15 minutes build to a heavy 1 rep clean and jerk

Rest 5:00

Then, every 2 minutes x 5 rounds:
2 Cleans + 1 jerk @ 65%, 70%, 75%, 80%, 80% of today’s heaviest lift

Post loads to comments and BTWB

Verve will have a few visitor’s in the gym today, along with A TON of stuff happening this week and next:

*This morning, during our early Open Gym time (10am-11:30am) folks from CrossFit HQ will be filming some videos. They will need the gym to be quiet. During this Open Gym time we will not be playing music, we will also ask that you not drop bars or use the assault bikes. We apologize for this brief and temporary situation. 

*This afternoon Zac from Ten Performance will be at Verve during our lunch time classes with samples of his products. You can check out his website and learn more about his products by clicking here.

*This Wednesday evening, the 15th @ 7:30pm, Paul delivers his third and final nutrition talk. It’s free for Verve members, $10 for non members. Everyone can sign up in MBO. 

*This Thursday, the 16th, Chris Juestel will be at Verve throughout the day with his mobile Bod Pod. Get some important body metrics now, Verve will be getting ready to have two nutrition challenges and you will want these benchmarks for comparison. Click HERE, scroll down the page to the November 16th date on the calendar, you’ll see CrossFit Verve.  Click the date and you’ll be given instructions on how to sign up for the test. We have 2 time blocks for the day, one in the morning and one in the afternoon/early evening.  Chris is open to being here throughout the day, if the demand warrants it, so please email him through his site should you have a question about another time slot during the day.  The price for the test is $50. Follow up sessions within 6 months are $40.  We have already planned for additional visits approximately every 3 months. 

*This Saturday, November 18th @ 8am, Verve is hosting a FREE CrossFit Kids Open House! We will have another one on Saturday November 25th @ 8am. This will give everyone with kids (members, friends, family of members!) an opportunity to bring their younger ones to the gym and let them have some fun with special guest, Coach Haley D.

When: Saturday 18th and Saturday 25th
Time: 8am-9am
Who: Kids ages 4-12 years old
How to RSVP: You can comment in the FB Verve social post or send an email to info@crossfitverve.com. Please let us know 1) how many kids, 2) ages, 3) which days they will be coming. That’s it!

*This Saturday and Sunday, November 18th & 19th, Verve will have open gym only. There will not be any scheduled WODs. This weekend is the MBS Turkey Challenge and literally EVERY SINGLE Verve trainer is competing, along with a hefty number of Verve athletes. Verve will be well represented all weekend, so stop by the event at MBS CrossFit in Broomfield to cheer these folks on. Please sign up in MBO for our open gym times. 

*Next week is Thanksgiving. We will have an abbreviated schedule Wednesday night, all day Thursday, and all day Friday. Please check MBO for the updated schedule and sign up for classes. Verve members with “Sprint only” memberships are welcome to join the WOD classes on Thursday and Friday. 

For time:
50-40-30-20-10
Double unders
10-8-6-4-2
Overhead squats 115#(75#)

Post times to comments and BTWB

In teams of 2 with a 20 minute clock
Row as many meters as possible, switching every 500 meters
While one partner rows, the other partner completes the following:
3 Muscle ups
3 Power cleans 135#(95#)
3 Shoulder to overhead 135#(95#)

*Score is total meters rowed in 20 minutes

This casserole had me at bacon but almost lost me at kale.

PALEO BREAKFAST CASSEROLE WITH BACON, SAUSAGE, SWEET POTATO, AND KALE from acaculatedwhisk.com

INGREDIENTS

1 large sweet potato, peeled and finely chopped
4 slices bacon
2 fully-cooked sausage links, finely chopped (I used Wellshire Farms turkey andouille sausage)
6-8 kale leaves, stems removed, torn into bite-size pieces
1 teaspoon cumin
1 teaspoon coriander
6 large eggs
¼ cup milk of choice or water
1 tablespoon nutritional yeast

INSTRUCTIONS

Preheat the oven to 375°F and grease a 9×13″ pan (or similar sized casserole dish–I use and love this one!) with olive oil.

Put the sweet potato chunks in a microwaveable bowl and add ¼ cup water. Cover the bowl with parchment and microwave for 3-5 minutes, until the sweet potatoes are tender when poked with a fork. Drain any excess water. If you’d rather not use a microwave, you can also just steam the sweet potato on the stovetop.

Chop the bacon crosswise into pieces about half an inch wide. Fry the bacon in a large skillet over medium heat until almost crisp. Add the sausage, raise the heat to medium high, and cook until nicely browned. Add the kale and cook, stirring frequently, until wilted. Stir in the cumin, coriander, and cooked sweet potato and remove from the heat.

Beat the eggs in a large bowl with the milk or water and nutritional yeast. Add the meat and vegetable mixture to the bowl and stir. Pour everything into the prepared baking dish, using a spoon to spread everything out so it’s evenly distributed.

Bake for 20 minutes, or until the eggs are just set. Cool for at least 5 minutes before serving. Slice into squares and serve hot.

Leftovers can be stored in the refrigerator for up to 3 days. I reheat mine for about a minute in the microwave.