For time:
120 Double unders
40 Calorie row
40 Hip extension
40 GHD sit-up
40 Calorie row
120 Double unders

Post times to comments and BTWB

“TK”
As many rounds as possible in 20 minutes of:
8 Strict pull-ups
8 Box jump, 30″(24″)
12 KB swing, 32kg(24kg)

Post 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.

3 Rounds for time:
21 Burpees
14 Hang power snatch, 115#(75#)
7 Bar Muscle-up

Post times to comments and BTWB

CrossFit is a cult. You’ve heard those words said before, probably by someone you know that doesn’t do CrossFit. That’s because as soon as we drink the cool-aid, we want nothing more than to share it with others. CrossFit comes into our lives and for most, makes a huge impact. That’s right, it changes our lives. We find ourselves a part of a community. We discover hidden talents and abilities. We pride ourselves on progress and enjoy the competition. We start talking smack with a name on a whiteboard, we high five someone we just met, and we push ourselves to near vomit levels. . . and then return the next day to possibly go through it all again. The CrossFit gym and atmosphere is unlike any other, which is why it’s perfect that someone posted an article titled “11 Things That Are Considered Normal At CrossFit But Never Outside The Box”. I’ll share them with you, but to be honest, I think the list might be too short. Give it a look and you let me know what’s missing. . . 

1. Walking around with chalk handprints covering various parts of our body.
   • At CrossFit all this indicates is that the workout involved a tight grip. In the supermarket it looks like Casper has been grabbing at your backside.
2. Sudden loud grunting.
   • During lifts, other heavy movements, or a particularly difficult WOD, grunting is a sign of power and strength, walking down the street and grunting may lead to many people briskly crossing to the other side.
3. Throwing yourself on the floor.
   • Hand in that big report at work this am? Immediately fall to the floor. While we may do this maneuver post-workout at Crossfit, I would love to see your boss’ face if you applied this technique in the office.
4. Discussions concerning any of the named workouts.
   • “How long did it take you to do Fran?”
   • “Not as long as it took me to do Murph! But we all know I do Karen faster than Grace.” 
5. Telling people how you just peed a little. 
   • While I personally think the world would be better off if we could all announce this bodily reality without judgment, trust me when I say the response will be more favorable to another CrossFitter after those 200 double-unders than to the stranger sitting next to you on the bus.
6. Expecting everyone to clean.
   • After your party Saturday night, this is a far-fetched thing to expect. At your box, entirely reasonable.
7. The constant discussion of bacon.
   • Bacon is Paleo, and delicious, and while we all love to discuss the various ways and quantities in which we consume it, others may find this entirely repulsive.
8. Casually saying things that sound vaguely sexual.
   • “Make sure you get deep enough with your thrusters.”
   • “I prefer the snatch, but I also love jerking.”
9. Suddenly and aggressively tearing off your shirt.
   • While the taking-off-of-the-shirt mid-workout is common at most gyms, and in my opinion it signifies that things are starting to getting real, I would not recommend this action during a PTA meeting or while you’re waiting in line at Starbucks.
10. Sporting the patented double under whip marks. 
    • I will always find the inadvertent kinkiness of double-unders highly amusing.
11. Simply talking about CrossFit in general.
    • We all know that the first rule of CrossFit is to never shut up about CrossFit, but it seems that unfortunately most people outside of your box do not want to hear about it. But hey, you know that all of your CrossFit family would love to discuss ad nauseam how awesome being a CrossFitter truly is! From the inspiring body transformations to the endless fodder for jokes that CrossFit brings, please indulge these aspects of our culture.

Along the line of double under whip marks, I would add in awesome, hard to explain bruise patterns in general. Can you think of anything else? Let us know in the comments.

*For full article, click here.

Take 15 minutes to establish heavy bench press

Then, 5 rounds for reps:
500m Row
Max rep bench press @ 70% of today’s heaviest

Post reps to comments and BTWB

Folks, we have several events coming to Verve over the summer, one of which is the CrossFit Kids Trainer Course. Verve will be hosting this course Saturday and Sunday July 15th-16th.

The purpose of this course is to learn specific methods for teaching CrossFit to children and adolescents. Participants learn techniques to overcome the unique challenges of teaching kids CrossFit methodology, as well as how a CrossFit Kids program can help build one’s affiliate. Attendees will also see how CrossFit Kids is changing the lives of children and teens around the world for the better. Other topics covered include neurological development as it relates to exercise, weightlifting, health and safety, programming, teaching styles, class structure, and kids games. Throughout the course, participants learn how to pair fitness with fun – which is essential in promoting a lifetime of fitness. Affiliate owners, teachers, coaches, parents, home-schooling families and others benefit from learning this unique, kid-friendly approach to teaching CrossFit.

Prerequisites for this course include:

• A criminal background check must be conducted prior to registration. More instructions can be found on the specific event registration page.
• Recommended: Level 1 Certificate Course attendance.

Interested?? You can get additional information and get registered by clicking here.

For our Verve members, this means we will have an abbreviated schedule that will include an early morning class on Saturday and Sunday. Verve will be closed the rest of those days. Don’t worry, we will be sure to remind you when it closer. 😉

This Saturday, June 10th, CrossFit Cherry Creek is hosting their annual Cherry Creek Triple Threat. Verve has over 6 teams signed up (that is more than 18 Verve members!!). Got some time on yours hands, a Verve shirt in the dresser drawer, a desire to get some sun and scream at people. . . then I think you need to stop by and cheer every body on. Click here for info, including location and heat times. 

Saturday August 19th Femme Royale is returning to Verve. This is an all ladies partner competition. There are 3 divisions to sign up for: For Fun, 50/50, and RX. This means there is something for everyone. The workouts have already been announced, so grab your gal pal, get registered, and start practicing. Gentlemen. . . we could use some solid judges and volunteers for the event. We will get a volunteer sheet set up soon, but start marking your calendars too please. 🙂 Ladies, click here for more info and to register.

Helen meets Annie

“Helen”
3 Rounds for time of:
Run 400 Meters
21 Kettlebell swings 53#(35#)
12 pull ups

Rest 2 minutes then:

“Annie” 
50-40-30-20-10
Double unders
Ab mat sit ups

Post times to comments and BTWB

Back Squat
3-3-3-3-3 (Across)

Then: 3 Rounds for quality
10 Back rack lunges 135#(95#)
10 Box jumps 30″(24″)

Post loads to comments and BTWB

Ladies and gentleman,

Remember, starting next week our evening schedule will be changing. Our evening classes will be 4:30pm, 5:30pm, and 6:30pm. Verve Barbell Club will still be at 7pm and open gym will be 7:30pm-9pm.

ANNNNDDDDDDD we have gymnastics class starting back up at 5:30pm on Thursdays!! This class is 45 minutes and is an excellent opportunity to build some basic gymnastic positioning, movement patterns, and necessary strength. This class is being capped at 12 people. I know for WODs we are fairly lax regarding more people attending than there are spots in MBO, unfortunately we cannot do this for the gymnastics class. In an effort to make sure every one gets the attention they need, access to the necessary equipment, and enough time to practice each piece, we can not allow more than 12 to attend the class. So please sign up in MBO, please respect the cap, and if you cannot attend please cancel your spot so another may take it. If you have any questions about this class, please email us at info@crossfitverve.com.

Because the class time is short, it is in attendees best interest to come ready to roll when class starts. Paul has been kind enough to video two warm-ups that can be utilized to prepare for class. We recommend you arrive a few minutes early to do these warm-ups in the corner while you wait for class to start.

Starting next week it’s go time, who’s got two thumbs and is ready to get gymnasty??

On the 3:00 minute for 7 rounds
Row for calories 20(15)
10 Shoulder to overhead 95#(65#)
8 Burpees over the bar

*Score is slowest round

Post results to comments or BTWB

VERVE ATHLETE SPOTLIGHT – JAYME EICHNER

Well, if Jayme’s energy isn’t infectious from that video, you better get your pulse checked!  She is the same way in class, always smiling and can dish it out to Clancy pretty well. (that’s what we love about her)

“Murph”

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

Post times to comments and BTWB

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

From TheMurphChallenge.com:
LT. Michael P. Murphy (SEAL) was the officer-in-charge of a four-man SEAL element in support of Operation Red Wings, tasked with finding a key anti-coalition militia commander near Asadabad, Afghanistan. Shortly after inserting into the objective area, the SEALs were spotted by three goat herders who were initially detained and then released. It is believed the goat herders immediately reported the SEALs’ presence to Taliban fighters.
A fierce gun battle ensued on the steep face of the mountain between the SEALs and a much larger enemy force.

Despite the intensity of the firefight and suffering grave gunshot wounds himself, Murphy is credited with risking his own life to save the lives of his teammates. Murphy, intent on making contact with headquarters, but realizing this would be impossible in the extreme terrain where they were fighting, unhesitatingly and with complete disregard for his own life moved into the open, where he could gain a better position to transmit a call to get help for his men.

Moving away from the protective mountain rocks, he knowingly exposed himself to increased enemy gunfire. This deliberate and heroic act deprived him of cover and made him a target for the enemy. While continuing to be fired upon, Murphy made contact with the SOF Quick Reaction Force at Bagram Air Base and requested assistance. He calmly provided his unit’s location and the size of the enemy force while requesting immediate support for his team. At one point, he was shot in the back causing him to drop the transmitter. Murphy picked it back up, completed the call and continued firing at the enemy who was closing in. Severely wounded, LT. Murphy returned to his cover position with his men and continued the battle.

LT. Murphy fought on, allowing one member of his team (Marcus Luttrell) to escape, before he was killed. For his selfless actions, LT. Michael Murphy was posthumously awarded the Congressional Medal of Honor on October 27, 2007. 

Remember every member of Verve is invited to this workout regardless of the type of membership you have.  Come sweat with the rest of us!

Every 3 minutes for 6 rounds:
Row 15(12) calories
25 Double unders
10 Ab mat sit ups

Record scores to comments and BTWB

In teams of 2 complete the following for time:
400 Meter run
100 Deadlifts 185#(125#)
400 Meter run
100 Hang Power Cleans 135#(95#)
400 Meter run
100 Shoulder to Overhead 115#(75#)
400 Meter run

*Runs done together, one person works with the barbell at a time.

Post time to BTWB

Any recipe with meat is alright by me.  

This pot roast combines traditional ingredients like beef, onions, carrots, and celery with an elegant herb mixture including bay leaves, thyme, and oregano. Healthy beef tallow is used to brown the meat. You can use organic beef broth in place of the water in this recipe for additional flavor.

Recipe makes 4 servings.

Ingredients
2 tablespoon(s) beef tallow, (coconut oil may be substituted, but must be used carefully to avoid smoking and burning)
2 pound(s) beef – pot roast(s), rump roast, or chuck shoulder
2 medium onion(s), yellow, sliced
3 medium carrot(s), quartered
2 medium celery stalk(s)
1/2 teaspoon(s) black pepper
1 whole bay leaf(s)
1 tablespoon(s) thyme, dried
1/2 teaspoon(s) oregano, dried
1 teaspoon(s) sea salt, (optional)
3 cup(s) water
Instructions
Mix freshly ground black pepper, thyme, oregano and sea salt (optional) together in a small bowl.
Rub mixture into meat on all sides of roast.
Heat a medium skillet (if cooking in a crock pot) or heavy bottomed oven-proof pan (if cooking in the oven) over high heat. Add 2 tablespoons tallow when hot.
Immediately sear all sides of the roast and set aside.
Wash and prepare vegetables.
Put roast in crock pot, add vegetables, bay leaf and water, and cook on high until tender (6-7 hours). Or, preheat oven to 325 F, add the vegetables, bay leaf and water to the heavy bottomed oven-proof pan with the meat, cover and roast for 2-3 hours.

Another great recipe from Paleoplan.com