"Eva"

Five rounds for time of:
800m Run
30 Kettlebell swing, 72# (53#)
30 Pull-ups

Post time to comments.

Welcome Kristi!  We are glad you've made Verve your home. 

Five Rounds, As Many Reps as Possible: 

:30 Strict pull-up 
:30 Rest
:30 Strict handstand push-ups
:30 Rest
:30 GHD sit-ups
:30 Rest
:30 Squats
:30 Rest 

Post reps to comments.

Mike-one of many rope-climbing maniacs-at Verve!

Another post from your coach Emmalee (aka #1 Bronco fan)…… 

Tebow Magic- Can it be CrossFit Magic too?

Tim Tebow of the Denver Broncos has many things going for him. Let’s start by clarifying this: if you read this post it doesn’t mean you have to be a Bronco Fan, or for that matter a Tebow fan–> but just a BELIEVER.

The Denver Post had an article dated 12/11/11 by Mark Kiszla titled Tim Tebow’s Magic Transcends Santa Claus. While most of the article compared Tebow to Cutler, the very last line intrigued me. It read: “But here is what Tebow has in common with Santa Claus. So long as we believe, too good to be true remains a distinct possibility.”

I want to talk about the “Tebow magic” that e-v-e-r-y-one keeps talking about, do you believe in the “Tebow magic”?
After reading articles and watching news clips on the Denver Broncos and Tim Tebow with this “magic” that is occurring, I have decided the most common thread among the players that work with Tebow say, "He is just such a leader, such a positive person, he believes we can do it, and believes we can win."

I believe that his magic stems from his beliefs. His beliefs in the higher power or religion are something I am not going to debate nor discuss. I just want to talk about the belief in ones self, the constant positive attitude, impressive power we each possess, and the thought that we too can be “too good to be true”.

What do you believe? Do you believe you can get a 3x body weight deadlift? Do you believe you will be able to walk on your hands more than 5 steps? Do you believe that you will be able to link 20 pull ups in no time? If you don’t believe in that, SHAME ON YOU! Think about how simply just having the attitude of "I can, I will, I believe I can accomplish this," where that mindset might just take you. I’m not saying you need to“Tebow” kneel before every WOD in order to achieve your goals (I’ll understand if you want to), but some positive words of encouragement couldn’t hurt.

What “magic” words do you use to push yourself?

– I can do this
– Just like the one before
– Just a Tuesday Morning, nothing else
- Just move your feet
– This! Oh this is going to be light weight
– Keep Moving
– I got this
– I am strong
– I am powerful
– Keep breathing
– Keep Going
– Almost there

The other day I had the pleasure of working out with Mrs. Chan. We were doing “THE BEAR.” This was post destruction of our hammies by running 100m sprints x 20 on the Woodway, and some other accessory work.

Then came “The Bear”: Deadlift to clean to thruster/ jerk to back squat to behind the head thruster/ jerk= 1 set, the bar is touch and go on the bottom, you can rest the bar on your back. The Bear has 7 sets to 1 round, the round ends if you let go of the bar prior to accomplishing the 7 rounds. Each round we were to go up in weight the goal was to be at 120-125 lbs by round 3. We load the bar and get a few warm-up sets to start our first round at 95lbs. That first round went smoothly, Cherie looks at me and says “Alright girl, what do you want next?” I replied "Um, howabout 110 for round 2, so I can try 120 for round 3”. She looked right back at me and said, “No, I think you are going to do 120lbs next.” Instantly, I was doubting myself, I even said “That is quite a jump from 95lbs." Cherie of course said “and……you will do it!” I set myself up to start the 2nd round with 120lbs on the bar, to my surprise I finished all 7 rounds. Cherie was right, I did do it. She had no doubt of my abilities, so why did I?

I got scared, I was setting myself up for failure, I had negative thoughts just thinking about 120lbs on the bar without even touching it yet. Cherie believed in me, she wasn’t “Tebowing” in the corner for me, well maybe in her head but not literally, but she was there encouraging me the entire round that I could do it, to hold onto the bar, and how strong I was. The last round we loaded the bar at 130lbs, I accomplished 4 complete rounds, but felt great about it. I didn’t win the 130lb round for 7 sets, but gave it a valiant effort, with a motivated attitude.

Next time you have a negative thought before stepping up to a loaded bar, or a new intense workout, or the new gymnastics move you so desperately seek–>Take a stepback….. Encourage yourself….. Believe in yourself…… Take a deep breath, know youcan do it…. AND 3…2…1 GOOOOOOOOOOO!

Complete as many rounds as possible in 20 minutes of:

250m Row
25 Push-ups

Post rounds completed to comments.

Karim, strong and determined. 

Do you have a friend or family member that hears you chatting about CrossFit all the time?  Do they give you weird looks when you talk about "snatching," ask why you no longer eat the donuts everyday, or wonder how you've gotten so svelt and buff during the holiday season while most people are doing the opposite?  Well, this weekend brings another opportunity for them to come in and enjoy our Free Intro Class on Saturday at 11am.  Remember, we no longer allow drop-ins during other class-times unless you are an experienced CrossFitter.  

They can sign up for free on MBO here, and you can join them.  Do they think they need to "get in shape" before starting CrossFit?  Let them come in and enjoy a workout specifically scaled for them, they can meet some of our fabulous training staff, see our facility, and enjoy our community.  This is a chance for you to share what you love and what keeps you healthy–so do it!

Our next Foundations Program will begin January 10th and run through January 30th on Monday, Tuesday and Thursday evenings at 730pm for a total of 9 classes.  

Remember if you refer someone and they join, you get your next month at 50% off!

1 – 1 – 1 – 1 – 1 – 1 – 1 

Clean and Jerk 

Post loads to comments.

Cheresa and Charlie loving the new CrossFit Mom's class.

How do I increase my fat metabolism?

Perhaps the most dangerous and toxic substance that we put in our bodies on a routine basis is sugar and high glycemic carbohydrates (which convert rapidly to sugar when they are digested).

The average American eats about 21 teaspoons of sugar a day or over 3X the amount recommended by the new heart disease guidelines not including high glycemic carbohydrates.  It is easy to reach 21 teaspoons of sugar.  A 12 oz can of regular soda contains 8 to 10 teaspoons of sugar. Virtually all processed foods contain significant amount of sugars. Also most whey protein products contain significant sugar and high glycemic carbohydrates. These additives are empty calories, spike insulin and add no real nutrient value.  

The rapid absorption of sugar causes a massive release of insulin.  Insulin causes fat metabolism to cease and fat storage to commence.  Insulin increases cholesterol synthesis in the liver and raises cholesterol levels, particularly bad cholesterol (LDL Cholesterol).  Insulin increases inflammation. The constant presence of insulin in our blood leads to insulin insensitivity and this leads to high blood levels of sugar and a state of diabetes, vascular, kidney disease, heart diseases and neurodegenerative diseases.  All of these bad events from ingesting too much sugar! If you control sugar intake, you will without question improve your health.

Sugar also induces inflammation via a process called glycation or sometimes referred to as non enzymatic glycosylation.  This process is the chemical linking of a sugar molecule to a protein molecule, and this union induces inflammation.  This process is also called AGE (Advanced Glycation Endproduct). These sugar-protein products contribute to a variety of diseases such as diabetes (hemoglobin glycation results in increased levels of glucose binding to hemoglobin (Hb A1c levels correlate with diabetes), cancer, and even retinal dysfunction.  Collagen cross linking is the result of high blood levels of glucose.  Collagen leads to loss to tissue elasticity and aging.  Wrinkles and dark spots under the eye are outward examples of collagen cross linking.  In this case cross linking pulls the collagen together in lines resulting in wrinkles.

From a nutrition point of viewpoint, avoid high glycemic products such as all sugars, and simple carbohydrates including most grains which also affect insulin levels.  By maintaining low sugar levels one induces fat metabolism as a source of fuel.  The body will switch to fat metabolism in the absence of sugar.  However, the re-introduction of sugar will instantly result in the shutting down of fat metabolism.

-Reposted from Stronger Faster Healthier

TONIGHT – Verve is hosting a nutrition lecture and discussion.  Come one, Come all at 7:35pm! Free to the public.

Complete as many rounds as possible in 15 minutes of:

2 Rope climbs
20 Wall ball shots, 20# (14#)
200m Run 

Post rounds completed to comments.

 
Coming soon Verve's new Website, here is a sneak peek of outtakes from the new "Trainer Bio's" page, coming soon to a domain near you! 

If you haven't taken the 2011 CrossFit Verve Survey, have your voice heard.  Click here to add your vote to the changes we will be seeing in 2012.  For those of you who have already shared, thank you! We value your thoughts and opinions and use them to make Verve and the athlete experience better each year. The things we do, we do because of your comments, your suggestions and your desires! Your honest and open comments are much appreciated.

Athletes who complete the survey will be entered to win a new CrossFit Verve hoodie (winter 2011 version).

If you would like to be entered to win a prize please list your name on the survey. Otherwise your survey is annonymous.

Five rounds for time and practice of:
5 Hanging ring extensions (right arm + left arm = 1)
5 Forward rolls
5 Backward rolls
45 pound Sots press, 10 reps

Post time and thoughts to comments.

Breaux strong and in the zone on her box squats.

By now you all should have received your Verve newsletter with great info and exciting news, such as the new Verve gear that will be here in time for you to finish your gift shopping (think December 18th so you have time to gift wrap.)  Thanks to Jake for more amazing design work!  Every person in your life deserves good health and fun fitness, don't they deserve some new Verve apparel to sport too?

Orders can be made through MBO here.  The 10 General Physical Skills hoodie is unisex sizing, and has embroidery on the front and back.   

Remember to fill out your survey in the newsletter to be entered to win a free new Verve hoodie!  The new t-shirts are both Men's and Women's sizing in the American Apparel blend we all love so much.

Get them while they last!

Also, post your thoughts on the holiday extravaganza to comments.   

For time: 

10k run
or 10 rounds of 1000m run
or 100 rounds of 100m run

Post time to comments.

Leah with her serious face in front squats.

Sunday's WOD is a single class at 10am at Washington Park.  Meet up at the boathouse for a beautiful run and enjoy Colorado today.  See you there!  Back to Verve Monday.    

Three rounds for time:

400m run
21 Med ball tuck jumps
12 Grasshoppers (right + left = 1)

Run is with your med ball.

Post time to comments.

Dean-we are glad you've joined us, but where the heck is your wife?

 Saturday's WOD is a single class at 9am at our old stomping grounds at Commons Park.  Meet us at 18th and Little Raven, see map below.    

Come enjoy the sunshine and your fellow athletes, have some fun and sweat, then recover today so you can make it in to the HOLIDAY EXTRAVAGANZA TONIGHT AT 7PM.  

Remember that we'll provide the food, drinks, and fun…..just bring yourself!  

SEE YOU THERE!

View Larger Map

Three Rounds, Each Round For Time:

300m Row
20 Front squats, 170# (110#) 
20 Dips

Rest as needed in between rounds.

Post each rounds time to comments.

Tim focused on barbell rows while MC sneaks in the office. 

Here's a delicious dinner idea from Health-Bent.  When you're craving a sorta upside down dinner, make some Fried Egg Chorizo Burgers with Carmelized Onions.  A real hit at the firehouse for sure.  Easy paleo/zone all the way baby!

Ingredients 

• 1 lb ground beef (1oz = 1P)
• 1 lb fresh chorizo, casing removed (1oz = 1P)
• 2 red onions, thinly sliced (2/3cup = 1C)
• 6-8 eggs (1 egg = 1P)
• 2 tomatoes, sliced (1cup = C)
• 2 avocados, sliced (1T = 1F)
• 1 lime, sliced into wedges (freebie)
• salt and pepper to taste

Preparation

Set your oven to 400ºF.

In a large bowl combine the beef and chorizo. Mix well with your hands. Patty the meat into as many burgers as you’d like.  Measure out your blocks needed per burger here, for example: 2oz beef + 1.5oz chorizo = 3P burger (sans egg of course).

Place the burgers on a pan (or grill them) and s&p them. Continue to bake until the burgers are medium to well, whatever you like best. Cooking times are going to depend on the thickness of your burger, so check them.

Use your bacon grease, over medium-low heat, and saute the onions until they’ve developed a nice carmel color–this may take a while, so if you’re in a hurry, crank up the heat and get the onions charred and crispy.

Fry the egg to your liking in the same pan you used to caramelize the onions. Sunny side up, over easy, over hard, doesn’t matter to us–though we enjoyed a runny egg yolk, as it made a nice ‘sauce’.

To serve, top with sliced tomatoes, avocado, a squeeze of lime juice and a fried egg.

Add in a steamer bag of veggies or a big fresh salad of greens to get your delicious carbohydrates and enjoy!

Remember, Saturday 9am WOD at Commons Park.  

Sunday 10am WOD at Washington Park!  Check the website for more specifics.  

See you at the Verve Holiday Extravaganza Saturday at 7pm!

20 Rep Max
Back Squat

Followed by: 

5 X 3 Speed Deadlifts 
3 X 8 Bulgarian split squats 
3 X 8 Glute ham raises 

Post load to comments.

Mary Catherine with hips open at the top of her box jump.  Welcome to Verve!

So, here it is Wednesday night and you all are probably already looking forward to the weekend.  Maybe you're thinking, "Hey, what kind of cool/fun/legal trouble can I get myself into this weekend?"  

Inquiring minds want to know and plan accordingly…  CrossFit Verve is hosting the amazing Carl Paoli this weekend for his Freestyle Connections Gymnastics Seminar on Saturday and Sunday.  So this affords you the opportunity to enjoy the beautiful sun-filled weather in Denver with Outside WODs on both days this weekend.  

Saturday's WOD: WOD at 9am, located at our old stomping grounds at Commons Park. Sign up on MBO and meet at 18th & Little Raven.  

Sunday's WOD: WOD at 10am, but we'll take you south for some new scenery, to Washington Park.  Sign up on MBO and meet at the boathouse.

Also, don't forget about the infamous CrossFit Verve Holiday Extravaganza happening at your very own Verve on Saturday evening.  Festivities will begin at 7pm.  The PaleoWagon will be providing a delicious dinner, so come hungry!  Beverages, dessert all provided.  We look forward to seeing all your smiling faces there.  Dress is casual, bring your family and be ready to have a blast.

 Sumo suits, Giant Jenga, Bungee Runs, Bouncer Twister, and a giant Velcro Wall.  Let's see your superpowers on Saturday night, Ververs!