1 – 1 – 1 – 1 – 1 – 1 – 1

Thruster 

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Phil, gritting through axle bar deadlifts and rope climbs.  

Five rounds for time:

Row 250meters
10 Front Squats, 135# (95#)
20 Box Jumps, 24" (20")
30 Abmat Sit-ups 

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Andy, Lev and Tim = 3/5ths of the "Teamo Supremo" Verve team that took 2nd place at the Turkey Challenge.

For time:

21 – 15 – 9

Sit-up to wall ball, 10# (6#)
Wallball "2-fer-1s", 20# (14#)

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Nat is thankful he's no longer running with a plate.

MEET AT VERVE TODAY

Don't you go worrying about the WOD, just be thankful for your amazing health and get in here and get it done.  We promise you'll love it!

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Get together with some friends and family today.

What is it that you'd like to try this winter? Any new sport or existing sport that you just want to spend more time doing?

I'm thinking ice fishing would be an absolute hoot.  Other then the fact that I hate being cold, what a great skill to have if ever my husband takes me on an adventure we can't quite get out of soon enough.  Here are some things I learned about ice fishing.  Time to do it: January – March.  Where? Grand Lake or Gunnison are known for ice fishing.   I think I'll be smart and go with a guide.  Otherwise, I'm sure we'd fall in.  Looks like the cost is between $150-$300 per day.  It's gonna have to be one of those trips that we plan ahead so that we can save a little.

Who's in? What are you all planning this winter?

Happy Thanksgiving, we are so thankful for each and every one of you, more than you could ever know.

Too much love – Verve

Please check the schedule for changes with this weeks classes.

For time:
500m Row
50 Box jump, 20"
50 Push-ups
50 Sit-ups
50 Jumping pull-ups
50 Back extension
50 Dips
20 Turkish Get-up, alternating arms, 24kg (16kg)

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Tiffany focued as she chips through WOD 2, helping her land a 3rd place in Women's scaled.

This week I went a little crazy with the prep day.  Earlier in the week, Matt and I were buying new glasses and silverware (he was tired of them not matching).  While we were in the store an older Korean women approached us.  She started telling us what it takes to have a happy marriage.  All things must be equal, the man must respect his wife and the wife must be a good cook. Though we knew she was a little crazy we kept listening.  In part to be polite but also because this was a bizarrely serendipitous moment.  You see, Matt and I are both reading the book "Man's Search for Meaning" by Viktor Frankl.  In this short book you learn of Viktors time in a concentration camp in World War II.  We've all read and heard stories of this terrible time in history, but this book is different.  It examines the people in the camp from a psychological prospective.  Through all the horrors that they endured Viktor learns that it is impossible to define the meaning of life.  As it is different for each person and each person can find theirs in our actions and our connection to the future.

The meaning of life does not lie in what we expected from life, but rather what life expected from us.  We need to stop asking about the meaning of life and instead to think of ourselves as those who were being questioned by life, daily and hourly.  Our answer must consist, not in talk and meditation, but in right action and in right conduct.  Life ultimately means taking the responsibility to find the right answer to its problems and to fulfill the tasks which it constantly sets for each individuals.

Now back to my story.  The Korean women confided in us that she was abused as a child and food was held from her.  Completely inappropriate time to let someone know that, but it rang congruent with what we had been reading about.  People suffering unthinkable conditions and surviving.   How lucky we are and how thankful I am to live in such abundance.  I decided to listen to her, she may have been a little crazy, but her wisdom was obvious and deserved respect.  My first action was to spice up my cooking a little bit.  Because the meaning to my life is in my actions and if being a better cook makes my husband happier (which it immediately did), I'm excited to try.

Need a yummy healthy veggie dish for Thanksgiving Day.  Here's what I'll be bringing.

No potatoes in here, potato salad!

Yes it tastes as good as it looks.

I found this recipe on EveryDay Paleo. This is an amazing site with great recipes.  I modified it a little to fit our macro-nutrient needs better. The original version had a lot of Mayo.

Ingredients: 
2 Heads cauliflower
1 Dozen eggs
1 Cup sliced onions
3 Cups sliced celery
1 20oz Jar of classic dill pickles chopped (No sugar added) in future I would use 2
2 TBSP Dill
Black pepper to taste
1 Cup paleo mayo

Preparation:
Steam the cauliflower for 10 minutes and at the same time boil the eggs for 18 minutes. While all that is cooking, get to chopping and cutting all the ingredients.  Once everything is cooked let it cool.  I made the mayo at this time so as not to burn my little sausage fingers.  Once cooled, chop the cauliflower, peel the eggs and chop them also.  Add to a large bowl. Dump in the pickles, onions, celery, mayo, dill and pepper. Stir, put in the fridge and delight your loved ones.

Magical Mayo Recipe 

Ingredients: 
1 Egg
1/4 cup of olive oil
1 TBSN Apple cider vinegar
1 tsp Yellow mustard
Dash of sea salt
Dash of paprika

Preparation:
In blender add egg, vinegar and mustard.  Put on low and add olive oil SLOWLY.  I put the oven timer on and add a splash every minute.  Blend until thickened.  I use a lot LESS oil then most paleo mayos so it won't be as thick as you might except. Add spices.

Zoners for the No potatoes in here potato salad, here is your block count: I am counting 1 cup as 1P 2F and 1/2C.

"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.

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Danni, volunteer extraordinaire.  Thank you to all the volunteers who gave up their Saturday so that we could play.

What a fun Saturday surrounded by great people.  We had 27 athletes competing and a slew of volunteers and supporters. We had first time competitors and veterans alike, getting their tail feathers ruffled and hoping they never have to go on a run with a plate again. Here are the results from the Annual Turkey challenge at MBS CrossFit.

Women's RX

Emmalee Moore – Overall place: 1st 
WOD 1 16:36 10th, WOD 2 TG 68#, HSW 120ft, DU's 72 1st, WOD 3 32 reps 5th, WOD 4 115reps 1st. 
Cherie Chan – Overall place: 4th
WOD 1 17:15 13th, WOD 2 TG 78#, HSW 52ft, DU's 80 5th, WOD 3 32 reps 5th, WOD 4 99reps 4th.
Trina Ruhland – Overall place: 8th
WOD 1 17:11 12th, WOD 2 TG 78#, HSW 36ft, DU's 34 17th, WOD 3 35 reps 2nd, WOD 4 101reps 3rd.
Anna Anderson – Overall place: 11th
WOD 1 17:31 14th, WOD 2 TG 73#, HSW 8ft, DU's 83 14th, WOD 3 32 reps 5th, WOD 4 82reps 10th.
Addison Kozlow – Overall place: 22nd
WOD 1 19:52 21st, WOD 2 TG 38#, HSW 28ft, DU's 53 23rd, WOD 3 27 reps 16th, WOD 4 44reps 20th.  

Women's Scaled

Tiffany Skidmore – Overall place: 3rd
WOD 1 16:01 19th, WOD 2 TG 63#, HSW 28ft, DU's 88 2nd, WOD 3 30 reps 1st, WOD 4 80reps 5th.
Robyn Kunick-Bosch – Overall place: 5th 
WOD 1 15:05 11th, WOD 2 TG 70#, HSW 20ft, DU's 34 15th, WOD 3 27 reps 3rd, WOD 4 90reps 3rd.
Ali Nichols – Overall place: 8th
WOD 1 14:31 6th, WOD 2 TG 45#, HSW 20ft, DU's 50 19th, WOD 3 25 reps 9th, WOD 4 67reps 14th.
Amanda Kennedy – Overall place: 19th
WOD 1 19:44 31st, WOD 2 TG 53#, HSW 32ft, DU's 63 7th, WOD 3 22 reps 22nd, WOD 4 72reps 9th.
Darika Siegel – Overall place: 30th
WOD 1 16:50 23rd, WOD 2 TG 38#, HSW 16ft, DU's 8 32nd, WOD 3 16 reps 32nd, WOD 4 69reps 11th.
Brooke Jackson – Overall place: 32nd
WOD 1 19:37 30th, WOD 2 TG 40#, HSW 16ft, DU's 28 29th, WOD 3 19 reps 30th, WOD 4 23reps 28th.

Men's RX

Matt Chan – Overall place: 1st 
WOD 1 13:15 1st, WOD 2 TG 135#, HSW 100ft, DU's 101 5th, WOD 3 37 reps 2nd, WOD 4 132 reps 1st. 

Chris Slaughter – Overall place: 17th 
WOD 1 17:20 24th, WOD 2 TG 110#, HSW 56ft, DU's 97 22nd, WOD 3 31 reps 19th, WOD 4 77 reps 26th. 

Nate Rader – Overall place: 27th 
WOD 1 18:28 36th, WOD 2 TG 90#, HSW 28ft, DU's 57 51st, WOD 3 31 reps 19th, WOD 4 98reps 6th. 

Chris Zienkievicz – Overall place: 27th
WOD 1 18:24 35th, WOD 2 TG 105#, HSW 100ft, DU's 80 14th, WOD 3 35 reps 9th, WOD 4 36reps 54th. 

Ryan Young – Overall place: 41st
WOD 1 19:44 46th, WOD 2 TG 115#, HSW 72ft, DU's 87 21st, WOD 3 29 reps 36th, WOD 4 57reps 47th. 

Phil Law – Overall place: 45th
WOD 1 22:53 58th, WOD 2 TG 105#, HSW 36ft, DU's 76 35th, WOD 3 28 reps 42nd, WOD 4 76reps 31st. 

Men's Scaled 

Jeremy Black – Overall place: 6th
WOD 1 16:35 3rd, WOD 2 TG 80#, HSW 36ft, DU's 34 13th, WOD 3 27 reps 8th, WOD 4 81reps 9th. 

Andrew Schwiesow – Overall place: 7th 
WOD 1 18:09 12th, WOD 2 TG 95#, HSW 12ft, DU's 92 9th, WOD 3 26 reps 10th, WOD 4 97reps 4th. 

Michael West – Overall place: 10th
WOD 1 16:42 6th, WOD 2 TG 65#, HSW 20ft, DU's 44 16th, WOD 3 29 reps 4th, WOD 4 59reps 18th.

Jordan Selzer – Overall place: 16th
WOD 1 19:56 17th, WOD 2 TG 65#, HSW 48ft, DU's 14 18th, WOD 3 24 reps 15th, WOD 4 78reps 10th.

Bob Brown – Overall place: 16th
WOD 1 16:36 4th, WOD 2 TG 43#, HSW 4ft, DU's 0 22nd, WOD 3 21 reps 19th, WOD 4 68reps 15th.

Team Division
CrossFit Verve team members; Andy Dutton, Tim Keefe, Nat Ridder, Sarah Levenhagen, Beth Guse: Overall place: 2nd
WOD 1 15 rounds 786 reps 6th, WOD 2 257 reps 5th place, WOD 3 131 reps 8th, WOD 4 20 points 7th. 

PLEASE Look at MindBody for this weeks holiday schedule changes!

Holiday party hint: Man came by the gym today to see if we had enough space for the velcro wall.

Three rounds for time:

“White”

Five rounds for time of:
3 Rope climb
10 Toes to bar
21 Overhead plate walking lunge steps, 45# (25#)
Run 400 meters

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Dan Smith on the summit of Mount Kilimanjaro (the “roof of Africa”), one of the 7 summits and the world’s tallest free standing mountain.  He brought his verve shirt and his buddy, Tim, brought his CrossFit Hoboken shirt.

“Grace”
For time:
30 Clean and Jerk, 135# (95#)

OR

“Isabel”
For time:
30 Snatch, 135# (95#)

Use 95 pounds, 65 pounds or broomstick as needed.

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Patrick, focused and ready for Tele season.

Nadim, he ain’t afraid of no weight!

Three rounds for time of:

30 Wallballs, 20# (14#)
30 Hang squat snatches, 75# (45#)

Wallball must be at a 10.5 ft target.  Squat snatches initiate with the barbell below the knees.

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Looking for something to do this Saturday? Come head down to MBS CrossFit and watch 26 of your Verve team mates throw down at the annual Turkey challenge.

Friday:

5-8pm athlete check in 

Saturday:
7-8am Athlete registration
8:15am Opening ceremonies
8:30am-9:40am Women’s WOD 1 and Men’s WOD 2
9:40am-11:40am Men’s WOD 1 and Women’s WOD 2
12:05pm-1:40pm – Team WOD 1
1:40pm-2:00pm – Flash Mob Workout and $250 giveaway
2:10pm-1:40pm – Individual Scaled (men and women) WOD 4
2:00pm-4:30pm – Individual Rx’d (men and women) WOD 4
5:00pm-6:30pm – Team WOD 2-4
7:00pm – Awards

Food: Bring your own or Paleo wagon will be on site.

Bring: Something warm, a chair, camera, water, and your cheering voice.

Show your PRIDE wear: ANY color Verve V drip T’shirt.

Heat times for the crew competing this weekend:

Men’s RX – 6 competitors
Nate Rader: Heat 3 at 8:46, heat 2 at 10:25, heat 3 at 3:10
Chris Slaughter:  Heat 4 at 8:54, heat 2 at 10:25, heat 4 at 3:58
Ryan Young: Heat 4 at 8:54, heat 3 at 10:50, heat 4 at 3:58
Phil Law: Heat 7 at 9:20, heat 4 at 11:15, heat 7 at 4:34
Chris Zienkievicz: Heat 7 at 9:20, heat 4 at 11:15, heat 7 at 4:34
Matt Chan: Heat 9 at 9:36, heat 5 at 11:40, heat 9 at 4:58 

Men’s Scaled  – 5 competitors 
Michael West: Heat 1 at 8:30, heat 1 at 10:00, heat 1 at 2:46
Bob Brown: Heat 1 at 8:30, heat 1 at 10:00, heat 1 at 2:46
Andrew Schwiesow: Heat 1 at 8:30, heat 1 at 10:00, heat 1 at 2:46
Jeremy Black: Heat 1 at 8:30, heat 1 at 10:00, heat 1 at 2:46
Jordan Selzer: Heat 1 at 8:30, heat 1 at 10:00, heat 1 at 2:46 

Women’s RX – 5 competitors 
Emmalee Moore: Heat 2 at 8:55, heat 4 at 10:24, heat 4 at 3:22
Cherie Chan: Heat 3 at 9:20, heat 5 at 10:32, heat 5 at 3:34
Addison Kozlow: Heat 3 at 9:20, heat 5 at 10:32, heat 5 at 3:34
Trina Ruhland: Heat 3 at 9:20, heat 5 at 10:32, heat 5 at 3:34
Anna Anderson: Heat 3 at 9:20, heat 6 at 10:40, heat 6 at 3:46   

Women’s Scaled – 5 competitors
Tiffany Skidmore: Heat 1 at 8:30, heat 1 at 10:00, heat 1 at 2:10
Brooke Jackson: Heat 1 at 8:30, heat 1 at 10:00, heat 1 at 2:10
Amanda Kennedy: Heat 1 at 8:30, heat 2 at 10:08, heat 2 at 2:22
Robyn Kunick-Bosch: Heat 1 at 8:30, heat 2 at 10:08, heat 2 at 2:22
Ali Nichols: Heat 2 at 8:55, heat 3 at 10:16, heat 3 at 2:34
Darika Siegel: Heat 2 at 8:55, heat 3 at 10:16, heat 3 at 2:34 

Team division:
CrossFit Verve team members; Andy Dutton, Tim Keefe, Nat Ridder, Sarah Levenhagen, Beth Guse: Heat 1 at 12:05, heat 1 at 5:25

See you there!