In 15 minutes build to a heavy 1 rep back squat

Rest 5 minutes, then:

As many back squats as possible in 2 minutes with 70% of today’s heaviest lift.

*Bar has to remain on back the whole time and a consistent pace must be maintained for all 2 minutes

Post loads to comments and BTWB

It’s Turkey Challenge time!!

Registration for the 2017 MBS Turkey Challenge goes live Monday and Tuesday!!

Monday morning, the 18th, teams can begin registering @ 9am

Tuesday morning, the 19th, individuals can begin registering @ 9am

*Click here to register. (Better do it quick, it sells out pretty fast.)

If you are unsure what the Turkey Challenge is, it’s and annual competition hosted by MBS CrossFit. It showcases over 400 athletes from masters, individual, and 4 person team divisions. There are thousands of spectators that can stay busy spectating as well as enjoying the many vendors at the event. This year the competition takes place during the weekend of November 17th-19th. For more information, click here.

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This Saturday, September 23rd, will be a “Bring a friend” to Verve day. The classes are free for a friend to try out Verve or simply join you for a weekend workout. (The free class does not include open gym) We ask that you and your friend still sign up on MBO so we know how many to expect. 

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Wednesday, September 27th @ 7:30pm, Verve’s own Paul Buono will be giving the first of 3 nutrition talks on sustainable nutrition. Each talk will build off the one before it. Stay tuned for additional information about these talks in an upcoming blog post. 

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Saturday and Sunday October 14th-15th Verve will be hosting the Sport Specific Application Seminar. We will have a morning class at 7am both days, Verve will then be closed for the remainder of the day. We will not have any additional classes or open gym time. 

10 Rounds for time:
10 Burpees to a target
10 Toes to bar

Post times to comments and BTWB

“Jennifer”
As many rounds as possible in 26 minutes of:
10 Pull-ups
15 Kettlebell swing, 24kg(16kg)
20 Box jumps, 24″(20″)

Post rounds and reps to comments and BTWB

That’s right folks, it is a new name but the same great course. Verve will be hosting the Sport Specific Application Specialty Course (previously CrossFit Football) Saturday and Sunday October 14th & 15th.

The field, the court, and the arena are the proving grounds of sport-specific athletes. Training is an athlete’s vessel to game-day performance, and an athlete will never rise to the occasion—he or she will fall to the level of training.

The Sport-Specific Application Course is designed to equip coaches and athletes with the tools necessary to train for performance in specific sports.

Participants will spend two days with 10-year NFL veteran John Welbourn and his team of performance coaches as they detail a range of topics including strength development for sport, programming for known domains, eating for performance and effective assessment tools.

Participants will experience drills that include effective warm-ups, sprinting and agility work, and strength- and power-oriented barbell movements, and attendees should be prepared for a highly charged, supportive environment that helps create the mindset necessary for unlocking potential.

LEARNING OBJECTIVES

PREREQUISITES

All registered athletes need to be able to sprint and change direction.

To learn more and to get registered for this course, click here.

*Verve will have 1 morning class on each of these days (10/14-10/15) and will be closed for the remainder of the day.*

Every 2 minutes x 15 rounds:
1 Clean & jerk
*Start at 60% of 1 rep max clean and add 5 pounds each round.

Rest 4 minutes

Then, 3 rounds for time:
12 KB zercher hold reverse lunge steps, 16kg(12kg)
100m KB farmer carry, 16kg(12kg)

Post loads and times to comments and BTWB

9-11-2001, a day 16 years ago that will never be forgotten by anyone alive and old enough to have lived it, bore witness to it, lost a loved one to it, gave aid during it, and/ or prayed over it. It is a day that started like any other day. People woke up, got ready for school or work. People went about their lives with no idea that the lives they were currently living would never be the same. Did they rush out of the house without saying “I love you”? Did they skip the hug on their way out the door? Did they ignore a phone call because they just did  not have time to “deal with it”? Unfortunately, it would not end as the typical Tuesday it started out to be. 

On Tuesday September 11th, 2001 a total of 2,977 people were killed in New York City, Washington, DC and outside of Shanksville, Pennsylvania.

At the World Trade Center (WTC) site in Lower Manhattan, 2,753 people were killed when hijacked American Airlines Flight 11 and United Airlines Flight 175 were intentionally crashed into the north and south towers or as a result of the crashes.

Of those who perished during the initial attacks and the subsequent collapses of the towers, 343 were New York City firefighters, 23 were New York City police officers and 37 were officers at the Port Authority.

At the Pentagon in Washington, 184 people were killed when hijacked American Airlines Flight 77 crashed into the building.

Near Shanksville, Pennsylvania, 40 passengers and crew members aboard United Airlines Flight 93 died when the plane crashed into a field. It is believed that the hijackers crashed the plane in that location, rather than their unknown target, after the passengers and crew attempted to retake control of the flight deck.

So many of these lost souls died trying to give aid, trying to save someone, trying to save many, running into the chaos to get others out. There is story after story after story of the bravery and selflessness that spawned during this disaster. It is for all of the lives lost and to honor the ones who had it in them to give of themselves in order to help others, that we remember this day. We take pause on this day to realize how unpredictable life is. We do not know what tomorrow will bring. Tomorrow is not guaranteed to anyone. So to truly honor this day and the lives forever changed by it 16 years ago, we must appreciate today for what it is, a gift. We need to say “I love you” to the ones we love. We can not skip that last hug or screen that phone call. If you have always thought highly of someone, today is the day to tell them you appreciate them. Today is the day to give that compliment, smile back to that stranger you pass on the street, say hello to your neighbor you’ve lived next to for years but still have not met. Do not put off for tomorrow that which comes to mind today. And whatever it is you do today to honor this idea, know that you are doing so on behalf of those who are not here with us to do it themselves, and the families left behind forever wishing they were. 

For time:
40 GHD sit-ups
50 KB swing, 24kg(16kg)
60 Box jump over, 24″(20″)
50 KB swing, 24kg(16kg)
40 GHD sit-ups

Post times to comments and BTWB

3 Rounds for reps:
1 Minute max rep thruster, 95#(65#)
1 Minute rest
1 Minute max rep chest to bar pull-up
1 Minute rest
1 Minute max rep hang power snatch, 95#(65#)
1 Minute rest

Post reps to comments and BTWB

What the what is going on this Saturday at Verve??

Verve is hosting the Steve’s Club Throwdown WOD. It was a workout written by Steve’s Club and will be programmed as our workout of the day for all of Saturday’s classes. Our classes on Saturday will be free classes and open to anyone wanting to participate. The workout is a partner one, so grab a buddy from another gym and spend a Saturday morning together. Got a friend that has never done CrossFit before, they may also join, but please understand and respect that they will be modified in this workout, it’s a hefty one. With these modifications they can still work along side you and join in the support of Steve’s Club.

We simply have two requests:

1. Please sign up both yourself and any friend you bring with you in MBO so we have an accurate headcount. 
2. Since classes will be free, we would encourage that you donate the waived drop in fee to Steve’s Club. Click here for their donation site.

What is Steve’s Club??

If you are coming in to Verve Saturday, then you will already be a part of supporting this amazing organization. If you wish to support further, you can donate on their website, click here.

Got plans Saturday night?? You do now. Steve’s Club is hosting an after party at The Squire Lounge in downtown Denver, click here for the Facebook invite. Music will be provided by the Reminders. And the drinks specials will be flowing.

Looks like it’s going to be a busy little Saturday, not sure if you’ll have time for it all. 😉

Partner “Wes”
Run 800m w/ partner, carrying 25# plate
Then, 14 rounds alternating:
5 Strict pull-ups
4 Burpee box jump overs, 24″(20″)
3 Cleans, 185#(125#)
Run 800m w/ partner, carrying 25# plate

Post times to comments and BTWB

U.S. Navy Lt. J. Wesley “Wes” Van Dorn, 29, of Greensboro, North Carolina, died on Jan. 8, 2014, of injuries sustained in a helicopter crash off the coast of Virginia. He was a member of Helicopter Mine Countermeasures Squadron 14 at the Naval Air Station in Norfolk, Virginia.

Van Dorn was a well-rounded and skilled athlete. According to his friends, he “prided himself on his ability to lift huge weight with the big guys and run with the smaller ones.“

Van Dorn is survived by his wife, Nicole; sons, Jaxton and Maddox; parents, Mark and Susan; brother, Max; and sister, Cara.

As many rounds as possible in 10 minutes of:
10 DB snatch, alternating, 50#(35#)
10 Lunge steps w/ DB in right hand
10 Lunge steps w/ DB in left hand
5 Strict pull-ups

Post rounds and reps to comments and BTWB

**Please do not forget Verve has one class today at 7am. We will be closed the remainder of the day for the CrossFit Level 1 Seminar. 

**Tomorrow is Labor Day, we have an abbreviated schedule. Please check MBO for class times and reserve your spot. Tomorrow will be a hefty hero WOD done partner style. You’ve been warned. 😉

4 Rounds:
400 Meter run w/ medball, 20#(14#)
30 Ab-mat sit-ups
20 Burpees

Post time to BTWB

Lemon Bars from Simply Taylor

Yields: 9-12 bars

Crust:
1 cup almond flour
1/4 cup almond butter
1 tbsp honey
1 tbsp grass-fed butter, softened
1 tsp vanilla
1/2 tsp baking powder
1/4 tsp sea salt
Filling:
3 eggs
1/2 cup honey
1/4 cup lemon juice
2 1/2 tbsp coconut flour
1 tbsp lemon zest, finely grated
Pinch of salt
Preheat oven to 350.

Coat 9×9 baking dish with coconut oil or butter.

Combine all crust ingredients in food processor until a “crumble” forms.

Press crust evenly into the bottom of pan.

Using a fork, prick a few holes into crust.

Bake for 10 minutes.

While crust is baking, combine all filling ingredients in a food processor until well incorporated.

When done, remove crust from oven and pour filling evenly over top.

Continue to bake for 15-20 minutes, or until filling is set, but still has a little jiggle.

Cool completely on wire rack. (You can also chill in the fridge if desired, to further set the filling).

Preparation time: 15 minutes
Cook time: 25 minutes
Total time: 40 minutes

Every 2 minutes x 10 rounds:
10 Air squats
10 Box jumps, 24″(20″)
10 Deadlift, 135#(95#)
100′ Shuttle sprint

*Score is slowest round

Post results to comments or BTWB

HOW TO EAT REAL FOOD FOR CHEAP –  Joe Pimentel

Sure, if you have lots of cash you can have someone source Organic vegetables and pasture-raised protein for you. Hell, you could even pay them to bring it all back to your kitchen, prepare it for you!

It would be real nice, but this is the real world we’re living in here. Most of us can’t make that happen. I know I would love to have a personal forager and my own Chef, but that’s an unnecessary luxury. You don’t need that stuff to eat well, as a human being should. You don’t need piles of cash.

If you don’t have the money that’s OK. You just have to be willing to work a bit for your health. You have to be willing to put in the time! It’s an effort thing.

Using the excuse of not being able to eat a real food diet because of lack of budget is exactly that, an excuse. Get off your ass and make it happen! This is YOUR life we’re talking about here. Not mine. I already eat like a real king.

The very first step is to expand your mind and set some goals around your eating habits. In my honest opinion, the best diet for humans is locally sourced organic fruit and veggies, as well as an occasional serving of locally sourced pasture raised proteins (beef, pork, poultry, etc). Mix these things in with some awesome, fresh grains and legumes. BINGO! You never have to eat processed food ever again, even if you’re reading this from a disgusting dorm room.

 Here’s exactly how you can do it:

• First, do some research. Are there farms in your area? If not how about co-ops? If not still, are there delivery services of CSA Farms that come close to you?
• Find your closest warehouse retail store, where you can buy bulk organic grains, dried beans, etc. Find your closest farmers market, if there are none available find your closest supermarket with a decent organic section.
• What season is it? Local, seasonal fruits and veggies are always the cheapest, whether straight off the farm, or off the shelves at the supermarket.
• Buy in bulk, things that will last: Rice, Quinoa, Dried Beans, etc.
• Learn how to make your choices go a long way.

ANY VERVE MEMBERS KNOW SOME GOOD CSA’s?  FARMER MARKETS THAT HAVE A GREAT SELECTION? Shout out in the comments below if you have any go-to healthy food secrets that keep you going?

VERVE UPDATES

• Abbreviated schedule this weekend:
  • Saturday / Sunday 7am only – Sprint members are welcome to join
  • Monday – 9am Class / 10am – 11:30am Open Gym / 11:30am Class = Fun partner HERO workout