4 Rounds for time:
50 Air squats
10 Power snatch, 155#(105#)

Post times to comments and BTWB

In teams of 2 complete the following for time:
Run 1 Mile (Alternate every 400 meters)
100 Ab mat medball sit ups (handing medball to each other)
80 Push ups (one partner works, the other holds a plank)
60 Russian kettlebell swings (alternate every 10 reps)
40 Box jump overs 24″(20″) (alternate every 5 reps)
20 Wall walks (break up anyway you want)
Run 800 Meters together as a team

Post Time to BTWB

SLOW COOKER ENCHILADA CHICKEN

Ingredients:

2 medium onions, thinly sliced

1 28-oz can tomato puree

1 teaspoon salt

2 teaspoons cumin

1 teaspoon mild chili powder

1 teaspoon garlic powder

2 pounds boneless chicken breasts (about 4 small or 3 large breasts)

Juice of 1 lime

Hot sauce (optional)

Method:

1. Add the sliced onions, tomato puree, ½ teaspoon salt, cumin, chili powder, and garlic powder to a large slow cooker, stirring to combine.

2. Nestle the chicken into the slow cooker, making sure it is well covered by the tomato mixture.

3. Cook on low for 6 hours or until the sauce has thickened, the onions are soft, and the chicken is falling apart.

4. Remove the chicken and shred with two forks. Add the shredded chicken back to the slow cooker, stirring to combine.

5. Add the remaining ½ teaspoon and lime juice. Taste for seasoning, adding additional salt and lime juice as necessary. Serve warm, adding hot sauce to taste.

Serves 6-8

Notes: This recipe was tested using a 6-quart slow cooker. Be sure to use tomato puree in this recipe. Diced or whole tomatoes will not work well.

ENJOY!

Every minute on the minute for 15 minutes, alternating:
Minute 1: Row 18(15) calories
Minute 2: 15 Hip extensions
Minute 3: 50 Double unders

Post work maintained to comments and BTWB

We have so much room. . . for so many activities!!

Folks, we got a bunch of stuff happening at or around Verve in the next few days. You need to pull out that calendar and start filling it up. 

It’s time to party!! We are officially celebrating the end of the CrossFit Games Open. We will toast the winning team, give shout outs to some top scorers, and cheers to 5 weeks of hard work, PRs, and outstanding sportsmanship. 

When:
Friday April 21st
*6:30pm is the start time for the team Oldies But Goodies. They get a full hour to celebrate with just their team and enjoy drinks on Verve as a victory prize.
*7:30pm is the start time for the rest of Verve. Come one, come all (even if you did not participate in the Open at Verve), it’s simply time to enjoy each other’s company and possibly start the trash talk for next year.

Where:
Bar Fausto, 3126 Larimer St, Denver, CO 80205, a few short blocks down the street from Verve

Throw on your finest fancy pants and get ready to celebrate!!

Want to hang out some friends other than your Verve buddies. . . but still gotta get your workout on? Well now you can do both. Saturday April 22nd is another “Bring A Friend To Verve” day. You are encouraged to bring a buddy to one of our 3 scheduled classes and let them get a free taste of Verve. We do ask that you still sign them up on MBO so we have a proper head count. The workout is easily scaleable to meet all abilities and needs. 

While you and your buddy are hanging out/ working out, you can chat up Elizabeth Boulos from Beauty Counter. She will be setting up a table before the 8am class. She will be hanging out talking about the products her company offers and answer any questions. You can look at the website beforehand by clicking here.

Lastly, folks we need to talk possible schedule changes at Verve. Eric and I have been talking about possibly changing the WOD schedule come June 2017. We would like to change the evening schedule to:

WOD:
Monday – Friday 4:30pm, 5:30pm, 6:30pm
Open gym:
Monday – Thursday 1:30pm-4:30m, 6:30pm-9pm
Friday 1:30pm-4:30pm

No changes to the earlier open gym times, Sprint or Verve Barbell Club

These changes are based on a few thoughts, including giving a little more time for open gym, giving a little more time for people to get to the gym from work without feeling rushed, and to build the atmosphere as there are a few evening times that tend to be smaller. Let us know what you think, we would love to hear your input. 

So get excited for a fun filled weekend!!

10 Rounds for time of:
10 Toes to bar
10 Box jump overs 24″(20″
10 Push ups

Post time to BTWB

Here’s whats shakin! 

April 22nd (Saturday)- BRING A FRIEND TO VERVE DAY! All classes (Sprint and Open Gym excluded) will be free so you can bring in your buddies to check us out. Workouts will be easily modified as necessary, and fun for all.

May 19th- 21st– CrossFit Games South Regionals in San Antonio, TX- Alamodome

May 29th– Memorial Day- “Murph”

June 10-11th– Cherry Creek Triple Threat – Teams are already forming, and preparing for this fun event!

July 8-9th– CrossFit Kids Seminar – For registration and details, please visit the CrossFit Training Page

August 1st-6th CrossFit Games!!

August 19th– Femme Royale at CrossFit Verve! Get your gal pals together, and register HERE

Have a great week, athletes! 

For time:
100 Meter handstand walk

Post time to comments and BTWB

In teams of 2 complete the following for time:
Row 2000 meters

then:

10-9-8-7-6-5-4-3-2-1 of:
Hang power clean 135#(95#)
Pull ups

Partner 1 does all 10 hang power cleans and 10 pull ups, then partner 2 goes.
Continue in this format until finished

Post time to BTWB

* Come cheer on Verve’s Team, “3,2,GO!” today at CrossFit LTP for their Barbells for Bullies competition. This local comp will be fundraising for Gritty Pittie Rescue and will have some adorable dogs for adoption 🙂

Heat times are 2:52pm, 4pm, and 5:25pm

Join us in cheering on Anna, Nicole, Nate and Clancy and support a good cause! 

This Easter weekend will be a time for many to indulge with family gatherings, and surrounded by comfort foods. Although we all like to treat ourselves once in awhile, sometimes we want to find the “cleanest” way to do so. This tasty treat is brought to you today by elana’s pantry

I have a few quick tips for this Paleo Coconut Macaroon recipe. Rather than shredded coconut, I used flaked coconut because it looks pretty and browns quite nicely. I do not know if shredded coconut will work in this healthy macaroon recipe because coconut flakes are much larger than the tiny pieces in shredded coconut. If you do experiment, please let us know how it goes!

Next, the 2 tablespoon size scoop is important for this recipe. A smaller scoop won’t work as it will not hold the coconut flakes and press them into place. I’m not sure if an even larger scoop will work as I haven’t tried using one. Feel free to experiment with any size scoop you wish. Finally, be sure to let the batter sit in the fridge as it helps it set up and results in a macaroon that holds together after it is baked.

ENJOY!

“JT”
21-15-9 Reps of:
Handstand push up
Ring dips
Push ups

Post times to comments and BTWB

Proper etiquette isn’t just about balancing a book on your head By Courtney Shepherd and the good people of Boxlife Magazine

We have all experienced our parent’s best efforts to ingrain proper etiquette into our everyday behavior our entire lives. Say please and thank you. When you meet someone, use a firm handshake. Ladies cross your ankles when you sit. Men pull out the lady’s chair for her. Etc, etc. etc. Proper etiquette doesn’t just exist in our life outside the gym, turns out there is an etiquette that exists inside the CrossFit gym as well. Verve has it’s fair share of visitors, Verve also has it’s fair share of athletes that travel regularly for their job, often stopping off at gyms for a WOD while out of town. We also happen to have a nice group of newer members to Verve, so it seems like it might be a good opportunity to talk about some basic gym etiquette. There happens to be a list of some basic, universal etiquette that can help a buddy out, no matter if you are in your home gym or abroad. Boxlife magazine has made a list of “13 CrossFit Gym Etiquette Rules You Need To Know” (click here for full article). I warn you now, as I prepare to list them out, some of them have a blunt tone to them. There is no need to take offense or concern that this list was created or being shared to make anyone feel bad. I would instead look at it as a healthy reminder that we are all sharing the same space, equipment, and time together, continuing to be respectful of all these things is a part of what keeps us coming back and having fun.

Rule 1: Put. Your. Stuff. Away.
It can be hard to look and see plates left out or a stray band tied round a pull-up bar after class. Following your workout, please put your gear away. If you want to take it a step further, help your fellow athletes clean up too. Many hands make light work.

Rule 2: Don’t drop the barbell when you’re stripping the plates. Or ever.
When you are cleaning up, save your coach from a brain aneurysm and strip down your barbell properly. This means you should lift the barbell and slide the plates off of it, then place it back on the floor—don’t just let it crash to the ground. In general please do not drop an empty barbell. Please take the extra second to return them to the ground gently.

Rule 3: If you’ve sweated on the equipment, bled on the equipment or cried on the equipment, wipe it down.
Aside from being on obvious point of hygiene, it really isn’t a pleasant sensation to grab a wall ball that’s drenched in the previous user’s sweat. Grab a paper towel and/ or Clorox wipe (they are located through the gym), and take the 30 seconds to wipe down your equipment. Even if you tore during a pull-up workout but “didn’t bleed”, trust us, it’s still icky. Let’s keep Verve a “bodily fluids sharing free zone”.

Rule 4: Don’t steal other people’s equipment. Or be quick to move something out of your way.
When you’re setting up for a chipper (or any WOD that requires numerous pieces of equipment), you try to set up your area with the gear in such a way to make everything easily accessible as you switch from movement to movement. And this can even extend to the pull-up bar—especially if you need to attach a band. So if it gets taken and/ or moved in the middle of a WOD, you have every right to feel upset. It’s a CrossFit faux paux that should NEVER, EVER happen. Try to be aware of the people around you and where equipment may have come from. If you didn’t bring it over, it’s probably not yours. And if it’s there, it may be in use, check before you relocate it.

Rule 5: Don’t be late.
Maybe a minute or two is ok for some boxes, but I know there are some gyms that have burpee penalties for a late arrival, and others that simply turn an athlete away if they turn up 5 minutes after class has started. Unless it’s open gym, you can’t turn up whenever you please. This is a matter of respect not just for the trainer but your fellow class mates. Time can be wasted having to re-review instructions. It’s also a matter of safety, the risk of injury is greater without a proper warm-up. Life happens, we know, and sometimes tardiness can not be avoided but for the reasons listed above, we can’t be shocked if we are so late we are asked to wait for the next class. We must do our best to be on time. By the way, no one is too cool for warm-up.

Rule 6: Check in/Sign up for class.
This applies both to drop-ins and regular box attendees. Classes can get full, especially during very specific hours of the day. There have been times where there have been so many people in class that a WOD had to been altered because there wasn’t enough equipment/space to go around. There are class caps for a reason. At Verve we have always tried our best to accommodate, however doing so was much easier when we at least knew we were expecting a ton of people. Please, sign up for classes, it is the best way for a trainer/ gym to adequately prepare. 

Rule 7: Pay attention when the coach is giving instruction.
It doesn’t matter if you’ve been doing CrossFit for 1 month or 5 years, it’s disrespectful to have your own private conversation or do your own thing when the coach is trying to give instruction to the class. You may know how to perform each movement off the top of your head, but not everyone does, so just be patient and quiet and let everyone get the full benefits of the coaches’ knowledge. Besides, you might learn something new about the lift that you would have otherwise missed.

Rule 8: Don’t have a conversation with someone in the middle of a workout.
Attempt to be respectful of people’s time and their desire to get a workout in for the day. If someone is sweating it out, lifting some weights, or taking a breather during a designated rest period in a workout. . . let them keep on keeping on, catch up with them when they are done.

Rule 9: If you ask to borrow an athlete’s gear—give it back when you’re done.
Have you ever had someone ask if they can borrow your roll of tape, only to find that they keep passing it off to every single person who suddenly needs to wrap themselves up like a mummy? If you borrow some gear, give it back when YOU are done with it—not the entire class. Borrowing a jump rope, knee sleeves, wrist wraps, return them promptly, be careful not to remove them post WOD and leave them behind for a trainer to pick up at the end of the day. Borrowing a sock for rope climbs. . . wash it and return it, promptly.

Rule 10: Don’t move the chalk bucket mid-WOD.
I believe that chalk, much like PEDs, are essentially to an athlete’s success in a workout. The buckets containing this white gold are usually tactically placed so as to be easily accessible to as many people as possible in the midst of a WOD. Please do not move it to your area, so it’s closest to just you. Please do not take the only actual block in the bucket out and set it next to your pull-up station. The chalk is there for everyone, no one needs to go hunting for it in the middle of a workout.

Rule 11: Respect an athlete’s space.
This is crucial for safety purposes, as well as the focus of the athlete. If someone is preparing for a major lift, don’t walk behind them, in front of them, or anywhere close to them. If they need to bail, the last thing a coach wants to see happen is the bar strike an athlete standing too close, or worse yet have an athlete fall back on to someone else’s equipment.

Rule 12: NO ghost riding. 
Ghost riding refers to the phenomenon of dropping barbells, kettlebells and all manner of equipment from overhead, regardless of the situation or weight. This is important because dumbbells, kettlebells and barbells with thin plates can bounce when dropped from overhead and ricochet into yourself and other athletes. While it is very satisfying to hear the crash of the weights against the floor, try to reserve the sensation for the strictly heavy lifts. No need to be dramatic and throw barbells around. We can all manage some control to bring a bar down to the ground directly in front of us.

Rule 13: Introduce yourself to newcomers.
Hopefully your coach will take the initiative and announce a drop-in or a new member when you turn up for class. But you should view it as your duty as a member of your box to make sure that the new athlete feels welcome in a new environment—especially if it’s their first taste of CrossFit. We are a community, we support each other, cheer for each other, push each other, encourage each other, a tradition that should be upheld for the newbie and the OG.

5 Rounds for time of:
10 Shoulder to overhead 155#(105#)
50 Double unders
2 Rope climbs 15′
Rest 1 minute

Post Time to BTWB

Happy Monday, Athletes!

So many new arrivals, and new events popping up! Here is what’s going on this Spring and Summer.

May 19th- 21st– CrossFit Games South Regionals in San Antonio, TX- Alamodome

May 29th– Memorial Day- “Murph”

June 10-11th– Cherry Creek Triple Threat – Teams are already forming, and preparing for this fun event!

July 8-9th– CrossFit Kids Seminar – For registration and details, please visit the CrossFit Training Page

August 1st-6th CrossFit Games!!

August 19th– Femme Royale at CrossFit Verve! Get your gal pals together, and register HERE

10 Rounds for time of:
12 Burpees
12 Pull ups

Post times to comments and BTWB

In teams of 2 complete the following for reps of:

With a 6 minute clock:
Row 60 calories (switch every 15 calories)
With the remaining time as many reps as possible of:
Clean and jerks 135#(95#)

Rest 3 minutes

With a 6 minute clock:
Row 60 calories (switch every 15 calories)
With the remaining time as many reps as possible of:
Power snatch 115#(75#)

Rest 3 minutes

With a 6 minute clock:
Row 60 calories (switch every 15 calories)
With the remaining time as many reps as possible of:
Thrusters 95#(65#)

Post reps to BTWB

With Easter coming up next weekend, here is an easy and delicious deviled egg recipe that is sure to be a crowd pleaser. Unless you’re allergic to avocados… Or eggs… Or you don’t want your house to smell like an egg fart…

In that case, you’ll have to wait until next weekend for another tasty recipe more appropriate! 

GUACAMOLE STUFFED EGGS

Recipe courtesy Paleo Leap

Ingredients

• 6 large eggs;
• 1 ripe avocado;
• 1 tbsp. fresh lime juice;
• 1 tbsp. homemade mayonnaise; (optional)
• ¼ tsp. onion powder;
• 1 tsp. garlic powder;
• Flat leaf parsley; (for garnishing)
• Sea salt and freshly ground black pepper to taste

Preparation

1. Place all the eggs in a saucepan filled with cold water and bring to a boil. Turn off the heat as soon as the water boils and let the eggs gently cook, covered, for 10 to 12 minutes.
2. Immerse the eggs in cold water to stop the cooking.
3. Peel the eggs when they are cool enough to handle.
4. Cut the peeled eggs in half lengthwise. Remove the egg yolks and place 4 of them in a bowl, discarding the remaining two (or simply eat them as an extra snack).
5. Add the ripe avocado, lime juice, onion powder, garlic powder, mayonnaise (if using), and season with salt and pepper to taste.
6. Mash everything together until smooth.
7. Fill each egg white with the avocado and egg yolk mixture, and top with some flat leaf parsley (you can also sprinkle on some paprika, if you like). You can use a piping bag if you have one handy to make the stylish twirl with the mixture.

Have a great weekend!