For time:
50 Burpee knees to elbow

Post times to comments and BTWB

For time:
Row 1000 Meters
30 Wall Balls 20#(14#)
30 Box jumps
Row 750 Meters
20 Wall balls 20#(14#)
20 Box jumps
Row 500 meters
10 Wall balls 20#(14#)
10 Box jumps
Row 250 Meters

Pre WOD skill work = Pulling strength

Post times to comments and BTWB

More rowing business coming at you. . .

During the classes when we were doing our rowing intervals you may have heard mention about both the stroke rate and our 500m pace/ split time. These twos numbers are clutch in rowing. Well, on the off chance some of you did not believe the words I was throwing at you or if you just didn’t get a chance to hear it in class, I found a great article that explains why these two numbers are so important and helpful to improving rowing. 

2 Numbers That Will Make You A Better Rower By Becca Borawski Jenkins (click here for article)

Would you ever just walk up to a barbell and attempt to lift it without knowing how much weight was on it? Would you just start swinging a kettlebell without counting your reps? So, why would you get on a rowing machine, or ergometer, and refuse to look at the monitor while you row?

For people who find themselves very focused on the amount of weight they lift and the technique to best help lift it, it may seem odd to not think of rowing as yet another movement that requires such attention to technique. This may mostly be because many people hate rowing.  Trust me, I used to hate rowing; I understand. But, like most things in life, when you actually have an understanding of the how and why, it suddenly gets a lot easier, makes a lot more sense, and is a lot more fun.

Today I’m going to give you two numbers that are essential to your success in rowing. Combined with good rowing technique, these two numbers will take you from blind, aimless, and unproductive rowing, to rowing based around PRs, goal setting, and progress.

Stroke Rate

If you are using a Concept2 rowing machine then this is the number found in the bottom left corner on the main readout. It is measured in strokes per minute (SPM). Essentially, this is how many times you go back and forth on the rower each minute. Most of the time in training this number should be somewhere between 18-30. In a competitive scenario stroke rate could be between 30-40spm.

What is important for the beginner rower (and even if you are an intermediate or advanced athlete) is to have intention and control when it comes to stroke rate. What happens when people refuse to look at their monitors when rowing is that their stroke rate is all over the map, with no discernable rhythm. For a second they are rowing 24spm, then 18spm, then 34spm. Would you run like that? Would you take four short steps, then two long steps, and then four medium steps? You’d likely fall on your face and it certainly isn’t efficient.

Homework: Practice holding a consistent stroke rate. Ignore your times and all the other numbers on the monitor. Practice holding a specific SPM for an extended period of time. At first it will be rough, but if you persist it will improve. If you are rowing to warm up for your workout, then try this ladder drill, done at an easy pace: Row for 1 minute each at 18, 20, 22, 24, 26, 28, 30, 28, 26, 24, 22, 20, 18.

Goal: You should be able to get on a rower, have a coach say to you, “I want you to row at a 24,” and you can do it consistently and immediately because you know how that feels.

Split time

You probably know exactly which number the split time is on your monitor. The big one. It’s the big one because it’s pretty much the only one most beginner rowers care about. They might not be sure why, but they care deeply about this number.

The problem is most beginner rowers have as little control over this number as they do the stroke rate. From one stroke to the next their split time could vary five to ten seconds. Looking back at our running analogy, this would be the equivalent of sprinting for ten feet, then jogging for five feet, then fast-paced running for seven feet. Now put this together with your erratic stroke rate. If you saw yourself running down the street you’d think, “Who IS that crazy person?”

Split times are a reflection of the amount of force you are applying to each stroke. If you are inconsistent with your force application then your split time will vary from stroke to stroke. If you are able to apply the same force consistently, your split time will remain unchanged.

Now imagine you were able to keep a steady, controlled pace at all times on the rowing machine. Imagine you could sit down and say to yourself, “I’m going to pull a 2:00 split time,” and voila, it said 2:00 on the monitor. To have anything less than this ability is to waste time and energy on the rower. No competitive rower would dream of going into a race without a plan regarding their split times over the course of the race. No CrossFitter should go into a workout without thinking to themselves, “What split time should I row at to best optimize my workout and performance?”

Homework: Like the stroke rate homework, practice split times while ignoring all other factors. Practice holding a series of different split times that range from feeling like a light jog to feeling like a sprint. Hold them for thirty to sixty seconds each. Practice this regularly until you have the power to make split times happens.

Goal: You should be able to get on a rower and within a few strokes hit exactly the split time you desire.

Storke Rate + Split time = SUCCESS

So here comes the part that shorts people out. Stroke rate and split time have everything and nothing to do with each other. A high stroke rate and a fast split time don’t have to go together. Think of it like gears on a bike – different stroke rates allow for different efficiencies at different speeds.

What?

Think of it this way: If I want to pull a 1:40 split time, I could do it at ANY stroke rate. I could do it at a 30spm or an 18spm. It will be significantly easier on my muscles if I do it at a 30spm, but I will be breathing a lot harder. Lower stroke rates are typically more taxing on the muscles and require more strength, whereas higher stroke rates are more taxing on the lungs and require more cardio. A bigger person might have an easier time at lower stroke rates, whereas a smaller person may find it easier to keep technique at high stroke rates. Neither stroke rate is right or wrong; they are simply tools in your toolbox.

Conversely, I can row any split time I want while keeping a 24spm the entire time. This is a great drill – hold a 24spm and for one minute each try rowing different split times. Focus on what you feel in your body at each split time. What is more tired? What are your lungs doing? Does one split time feel better than another?

Stroke rates and split times should be things you have control over and you use to strategize your way through a rowing piece or a workout. If I am doing a CrossFit circuit workout that is heavy on strength in all the other elements aside from rowing, I might choose a high stroke rate to tax my lungs, but let my muscles recover. If I am rowing a 2000m for an indoor rowing competition I’m going to have a plan for my stroke rate and split time for each section of the 2000m so that I can know, if I hold to those numbers, that the math will result in a guaranteed PR for me.

The rowing monitor is not your enemy. In fact, if you master the tools of stroke rate and split time, the monitor will be assurance that you are on target for making progress and reaching your goals. So, stop ignoring it, stop rowing like a spaz, and take control over your workouts.

4 Rounds for time:
Run 400 meters
25 Burpees to a 6″ target

Pre WOD skill = Pulling strength

Post times to comments and BTWB

We have not added anything to the calendar since last week, but let’s be honest, it’s pretty full up as it is. Make sure you take note of schedule changes due to holidays and seminars. 

*December 17th (Saturday)- Bring Your Friend To Verve Day!!!! We want to invite you to bring a friend to Verve to try a class for free. Have a buddy that is interested in CrossFit? Bring them to one of our 3 classes that day and let them workout along side you. The WOD is easily modifiable/ scalable to meet the needs of everyone. Please be sure to have your friend sign up in MBO so we can continue to have an accurate head count for classes.

*December 17th (Saturday)- Keith from SFH will be at Verve from 8am-12:30pm with his table of SFH goodies to sample and answer questions.

*December 24th (Saturday)– We have an abbreviated schedule. There will only be 3 classes that day, each 1 1/2 hours long to help accommodate for The 12 Days Of Christmas WOD. Get on MBO and reserve your spot in class now!

*December 25th (Sunday)– We will have one single class, check it out in MBO.

*December 31st & January 1st (Saturday & Sunday)- We will again have abbreviated schedules, please see MBO for class times.

*January 21st (Saturday)- We will be hosting Mile High Sprints. This is a satellite indoor rowing competition to qualify individuals for the World Indoor Rowing Championship. Anyone can compete in this event, as long as they are over 14 years of age. The event will be a 2,000m row for time. While this event brings out all the local crew teams and rowing specialists, it also brings out anyone interesting in seeing how they fair next to these people. Have an interest in competing, click here to register. This event will take place in the morning, class times will be moved to 4pm and 5pm Saturday evening.

*January 28th & 29th (Saturday & Sunday)- Verve will be hosting a CrossFit Level 2 Certificate Course. We will have morning classes and be looking into off site swimming WODs. Please stay tuned for more updates.

*February 11th & 12th (Saturday & Sunday)- Verve will be hosting Matt Chan and his TFW Seminar. This seminar will be gauged towards individuals interested in being more competitive in CrossFit. This seminar will come with discounted rates for Verve members looking to participate. For those not registered for the seminar, we will have morning classes before closing for the rest of the day. Again, stay tuned for more updates.

For time:
Reverse Annie
50-40-30-20-10
Ab-mat sit-ups
Double unders

At the 12:00 mark:

3 Rounds for time of:
15 push-ups
30 Air squats

Post times to comments and BTWB

In teams of 2:
As many rounds as possible in 15 minutes of:
10 Push jerks, 135#(95#)
20 Box jump overs, 24″(20″)

*One partner completes a full round while the other rests

Pre WOD skill work = Free standing handstands

Post rounds and reps to comments and BTWB

Well, do you? Do you know the muffin man? The one who lives on Drury Lane? 

If you need a Gingy to torture for information, here is a gluten free gingerbread man recipe, courtesy of Elana’s Pantry. (New York Times Bestselling author Elana Amsterdam founded Elana’s Pantry, the go-to website for easy, healthy, grain-free, Paleo recipes, in 2006, click here to see it)

Gingerbread Men Cookies
Serves: 36 gingerbread cookies

Ingredients
5 cups blanched almond flour (not almond meal)
1 tablespoon ground cinnamon
1 tablespoon ginger powder
¼ teaspoon cloves, ground
½ teaspoon celtic sea salt
1 teaspoon baking soda
½ cup grapeseed oil or palm shortening
½ cup agave nectar or honey
1 tablespoon vanilla extract
½ cup yacon syrup
2 large eggs
1 teaspoon lemon zest

Instructions

1. In a large bowl, combine almond flour, cinnamon, ginger powder, cloves, salt and baking soda
2. In a smaller bowl, mix together grapeseed oil, agave, vanilla, yacon, eggs and lemon zest
3. Stir wet ingredients into dry
4. Chill dough in freezer for 1-2 hours
5. Roll out dough between two pieces of parchment paper to ½ inch thick
6. To make dough even easier to handle sprinkle with almond flour
7. Remove top sheet of parchment paper, cut out cookies using a medium gingerbread man cookie cutter
8. Decorate with nuts and dried fruit –we used pieces of lemon rind for the mouth
9. Transfer with a spatula to a parchment lined baking sheet
10. Cook at 350° for 12-15 minutes
11. Cool and serve

Notes
This recipe will not come close to working properly without the recommended brands of almond flour

Front Squat
5-5-3-3-1-1-1-1

Pre-WOD skill work = Free standing handstand holds

Post loads to comments and BTWB

Speaking of rowers. . . (see what I did there?),

We have now had 2 days over the last several weeks, of 500m rowing intervals holding our 2k pace. We have had several questions about what the deal is with this interval work. What are we doing? Why are we doing it? Where is this going? It’s like we are all in a relationship with rowing intervals and we just need to know what our future holds together.

What are we doing?

Interval work, holding a set pace, with enough varied rest for recovery before repeating.

Where is this going?

I told this to the morning classes on Tuesday. . . it’s going in the direction of getting harder/ suckier. I know that for some right now this seems stupidly easy. And that’s okay. Feeling easy now is not the indicator that we should be changing our pace and trying to make it more difficult. . . because we already have the progression for more difficult coming at you. Next time, it’s going to be 10 x 500m. And the time after that, it’s going to be 6 x 500m with 2 minutes of rest. Yep, we add more work. Then we take away some of the work and take away some of the rest. If this were an IQ test I would ask you to use the pattern and make some guesses as to what the next time looks like. But since most of you don’t even read this blog, I’ll save my test questions for while you are mid workout. 😉

Why are we doing this?

Interval training has been shown to help:

• Learn to compete with greater intensity.
• Build the time that you can maintain a certain level of intensity.
• Improve your speed of recovery.
• Develop your body’s ability to switch between energy systems.

Interval training has also been shown to help boost one’s V02 max. VO2 max is a measure of your ability to use oxygen. The greater our ability to use oxygen, they greater the ability we have to work harder, longer. 

So that’s why interval training is good, but why are WE doing it?

Because our goal for you is to have the ability to work harder, longer. Ideally, this type of programming would go down best if done weekly, however we recognize that there are many of you that may not wish to sit on a rower for 30-50 minutes every week. So we have instead opted to do this kind of work every other week, varying up the days. . . you know, to keep you interested, cause that’s what you must do in a relationship. . . absence makes the heart grow fonder and stuff like that. 

What is this not?

These 500m intervals are not meant to be full on sprints. They are meant to be consistent pieces of work. We did a 2k test before starting this. From there we were able to take our 2k pace. Now, here is where there has been some confusion. Your 2k pace is not the fastest pace you saw pop up on the screen at some point in your 2k. And for those of you that missed the 2k test, your 2k pace is not your fastest 500m row pace. Our 2k pace is the average split we held across the 2k. For those of us that did not do the test but still know our 2,000m row time, it’s simple, divide that time by 4. If I row an 8:20 2k, my pace is approx 2:05 (which means, if you do not row an 8:00 2k or faster, then your pace should not be 2:00 or less).

So during the interval work, I will sprint start, get a couple big pulls in, and then settle down to 2:05. . . and stay there. I’ve done these intervals enough that I am firmly settled into my 2:05 pace at approx 100m in. So that means my only goal, for the next 400m, is to row at 2:05. That’s it. The goal is NOT to sprint, hold a 1:48 for 200m, then as I tire be somewhere around 1:58 for 200m, and then as I’m really tired, hit 2:10 for the last 100m, only to have the screen show me a time of 2:05 at the end. I’m not trying to average 2:05 because I sprinted and bombed, I just want to hold a 2:05. Again, Clancy and I already have in the game plan to make this more difficult, there is no need to add extra difficulty early. Right now is the time to get comfortable with the above mentioned idea. 

Let’s briefly go back to figuring out our pace. Because I’m still running into some folks that are not quite sure. Here are some “it’s probably my pace” vs “its probably not my pace” helpful hints:

• It might be your 2k pace if you feel you are working at about 75% effort while doing a 500m row. 
• It might not be your 2k pace if it is in fact your fastest 500m row time.
• It might be your 2k pace if it is the approx pace you hold in the middle of a workout with multiple rounds of 500m rows. 
• It might not be your 2k pace if you row 500m once and feel like you might die if you have to do it again. 
• It might be your 2k pace if you take approx 15-20% of your fastest 500m time and add it back on, i.e. 500m= 1:48. 15-20% of that is approx 16-20 seconds. So 2k= 2:04-2:08. (2 thumbs up for math) *Note: there is a VERY big difference between holding a 2:04 split and holding a 2:08 split. Try them both to see how you feel and/ or split the difference.

Got more questions about the plan, Stan? Put them in the comments, we’ll hook you up with some answers. 

Toodles. 

Take 15 minutes to build to a heavy power clean + split jerk

Then:
Every 2 minutes for 12 Minutes
1 Power clean + 2 Split jerks @ 70% of today’s heaviest

Pre-WOD skill work = Free standing handstand holds

Post loads to comments and BTWB

A huge thank you to all the fine folks that came to Verve on Saturday to spend an afternoon tasting chili. We had an amazing selection of chilis to sample, with the people’s top choice going to Fred and Melissa Liskowski’s “Chili So Good You’ll Forget Your Macros”. 

Thank you to our other amazing cooks for bringing in your best chili recipes:

Vanessa Anaya – Netflix and Chili
Jason Allison – Edwardo’s Back Home Again Chili
Leslie Smith – Chipotle Chicken Chili
Anna Dolezal – Big Chili Style
Anna Mattson – Burn Your A** Off Awesome Chili
Phoebe Percell – Tailpipe Chili
Brandon Gouker – Grab Her By The Chili
Linda Kiker – Black Bean and Pumpkin Chili

I also want to give a big shout out to Anna Mattson for being such a crafty lady and making one sweet a** trophy for the winner. 

Over the next several weeks we have a ton of stuff coming up on the calendar:

*December 7th (Wednesday)- Josh Haskins from Ascent Protein will be at Verve during the evening classes. He will have his table set up for sampling and question answering. 

*December 17th (Saturday)- Bring Your Friend To Verve Day!!!! We want to invite you to bring a friend to Verve to try a class for free. Have a buddy that is interested in CrossFit? Bring them to one of our 3 classes that day and let them workout along side you. The WOD is easily modifiable/ scalable to meet the needs of everyone. Please be sure to have your friend sign up in MBO so we can continue to have an accurate head count for classes. 

*December 17th (Saturday)- Keith from SFH will be at Verve from 8am-12:30pm with his table of SFH goodies to sample and answer questions. 

*December 24th (Saturday)– We have an abbreviated schedule. There will only be 3 classes that day, each 1  1/2 hours long to help accommodate for The 12 Days Of Christmas WOD. Get on MBO and reserve your spot in class now!

*December 25th (Sunday)– We will have one single class, check it out in MBO.

*December 31st & January 1st (Saturday & Sunday)- We will again have abbreviated schedules, please see MBO for class times.

*January 21st (Saturday)- We will be hosting Mile High Sprints. This is a satellite indoor rowing competition to qualify individuals for the World Indoor Rowing Championship. Anyone can compete in this event, as long as they are over 14 years of age. The event will be a 2,000m row for time. While this event brings out all the local crew teams and rowing specialists, it also brings out anyone interesting in seeing how they fair next to these people. Have an interest in competing, click here to register. This event will take place in the morning, class times will be moved to 4pm and 5pm Saturday evening. 

*January 28th & 29th (Saturday & Sunday)- Verve will be hosting a CrossFit Level 2 Certificate Course. We will have morning classes and be looking into off site swimming WODs. Please stay tuned for more updates. 

*February 11th & 12th (Saturday & Sunday)- Verve will be hosting Matt Chan and his TFW Seminar. This seminar will be gauged towards individuals interested in being more competitive in CrossFit. This seminar will come with discounted rates for Verve members looking to participate. For those not registered for the seminar, we will have morning classes before closing for the rest of the day. Again, stay tuned for more updates. 

****As you look through this calendar it becomes clear that Verve will have several weekends with an abnormal schedule. We understand that this can cause some frustration for you as members who rely on our weekend hours for your regular training. You, Verve members, our in fact our top priority. We think about you every time we make a decision to host a seminar or special event that effects our schedule. We want to serve you the members and we believe we do so when we open our doors to these additional activities. It is because we host a Level 2 course that we will be able to send one of Verve’s trainers to the course. This course helps develop a trainer’s skills. This course will help us continue to bring you high quality training. We have had several members express interest in being more competitive, we feel the TFW seminar will meet the needs of those people. We simply want to continue to bring you opportunities to grow as athletes and opportunities that help us build our community. We will continue to provide as many class options as possible, both at Verve and off site. We will even be looking into adding some open gym time in the evenings following some of these events. So mark your calendars now, stay tuned for updates, and please feel free to email me if you have any questions/ concerns. 

Thank you,
Courtney
courtney@crossfitverve.com

4 Rounds for time:
100′ Right arm kettlebell farmers carry, 53#(35#)
100′ Left arm kettlebell farmers carry, 53#(35#)
10 Right arm kettlebell snatch, 53#(35#)
10 Left arm kettlebell snatch, 53#(35#)
200′ Zercher carry with kettlebell, 53#(35#)

Post times to comments and BTWB

As many rounds as possilbe in 15 minutes of:

15 Wall balls 20#(14#)
50 Walking lunge steps with medball 20#(14#)
10 Deadlifts 135#(95#)

Pre WOD skill work = Muscle up work from the week

Post rounds and reps to comments and BTWB

In honor of Verve’s first annual Chili Cook Off going down today, why not introduce a chili recipe. This recipe comes to us courtesy of  “Trina’s Paleo Newbie: Clean Cooking Made Deliciously Simple”. Click here for additional info and more amazing paleo recipes.

Paleo Crockpot Chili

Ingredients:

2 lbs. of ground beef or turkey
1 onion, diced
3 cloves of garlic, minced
1 red and 1 green bell pepper, both diced
1 cup of carrots, finely diced
1 cup of celery, diced
1 jalapeno, minced
(1) 28-ounce can of crushed or stewed tomatoes
(1) 14-ounce can of diced tomatoes
(1) 15-ounce can of tomato sauce
Spices
3 Tbsp. of chili powder
1 Tbsp. of oregano
1 Tbsp. of basil
2 tsp. of cumin
1 tsp. of salt
1 tsp. pepper
1 tsp. onion powder
1/2 tsp. of cayenne
Garnish (optional but highly recommended!)
About 4 strips of cooked bacon, crumbled
1 or 2 avocados, diced

Instructions:

1. Sauté onions and garlic together in a large saucepan over medium heat
2. Add in ground beef (or turkey) to the saucepan and cook just until browned. Drain excess fat
3. Transfer the cooked onions, garlic and meat to your crockpot/slow-cooker
4. Add all the above vegetables and spices (except garnish ingredients) to the crockpot
5. Give the pot a good stir
6. Set crockpot to LOW, cover, and slow cook for about 6 hours
7. Spoon into individual bowls. Garnish with crumbled bacon and avocado slices
8. Serve hot and enjoy!

Notes:

Adjust jalepeño, cayenne and chili powder to suit your own personal taste. As written, the recipe is moderately spicy in my opinion. You might want to glance through this post’s comment section for more helpful advice from other paleo cooks.

Yield: 8-10 Servings

**Chili Cook Off starts at 1pm and goes to 3pm today.**

For time:
81-63-45-27
Double unders
27-21-15-9
Strict handstand push ups

Post times to comments and BTWB

Speaking of duels. . . 

Who’s ready for Verve’s first EVER chili cook off this Saturday?!?!

This Saturday, 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 Thursday 12/1, 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*
3) Cooks may also be tasters.

*If you would like to be a cook and have not yet emailed me, please do so STAT! (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.