For time:

Row 750m
15 Dumbell thrusters, heavy

Row 500m
12 Dumbell thrusters, heavy

Row 250m
9 Dumbell thrusters, heavy

Post time to comments. 

Thrusters: Tips & Tricks

A thruster is a simple movement really… a front squat and a press.  This deadly duo packs quite a punch due to the range of motion it entails and stabilization it requires. Hmmm… that pretty much why we love to program the thruster: it moves a large load a long distance and quickly! But, how can you make the thruster a more pleasurable experience?

Let's start by reviewing the mechanics of the squat.  The squat is initiated with the hips moving back and down, which balances the load in the frontal plane and loads the hamstrings. As you descend into the squat, drive your knees out (laterally) over your feet to prevent shear on the knee and the most efficient transfer of power.  As you squat, stabilizing your spine is supremely important as well, keeping your torso rigid and your spine safe.

The press is simply moving the load from a shoulder racked position to an overhead position.  The position of load on the shoulders is best carried with the elbows under or slightly in front of the load, in this case dumbells. Of course, the most efficient path for the load to travel is a straight line. This is simplified in today's workout, as dumbells don't require repositioning of the head.  A press is completed when the load is directly over the heels with elbows locked out and shoulders in your ears (active).

Now, back to our mission: how to make a thruster easier.  A thruster is very demanding on both the cardiovascular and respiratory systems (i.e. your heart rate and breathing). Because the thruster has such a long range of motion and requires stabilization of your midline, you can bet that your muscles are going require quite a bit of oxygen to complete the task. You can set yourself up for success by thinking ahead and anticipating the demand by breathing more air, more often.  Stay ahead of the game and prevent oxygen deficiency by exhaling all your air twice per rep: once at the top and once at the bottom.

Lastly, as you fatigue, which you undoubtedly will, open your hips more dynamically. Instead of thinking – squat, stand, and press… begin thinking – squat, jump, press.  Now in reality you won't be jumping, but this dynamic nature of the hip drive will help drive the load overhead with less demand on the shoulders. Core to extremity. Jeez, is this a theme?

CrossFit Games WOD 11.5

Complete as many rounds and reps as possible in 20 minutes of:
5 Power cleans; 145#/65kg, (100#/45kg)
10 Toes to bar
15 Wall balls; 20lbs to 10' target, (14lbs to 9' target) 

Post time to comments.

These are just a few of the lonely forgotten items.

To anyone who wears pants or shirts.

I've been forgotten and tossed a side, I'm so lost and long to be washed with tide. I get stripped the minute you walk in the gym because your Verve trainers heat you up so grand, I have managed to slip right out of your hand. Here I lay nestled in a silly box, alone and forgotten. I beg of you please claim me or I shall seek refuge at the nearest goodwill. Plenty of people would love to have me, this is your notice to pick me by Friday night or you will never ever see me again.

Sincerely,
Your lost or forgotten item

Lemon Pepper Shrimp
This recipe brings together the natural tanginess of lemon with the spice of pepper to give you a very flavorful taste.  Add a little sweetness from coconut milk, and boom!  You get an awesome dish that makes use of some tasty veggies for carbs.  

Ingredients: 
18oz of Shrimp  12P
3 3/4cups of brussels sprouts  5C
1 1/3cups of sliced onion  2C
2 2/3cups of sliced zucchini  2C
1 1/4cup of sliced bell peppers  1C
1Tbl of coconut oil  9F
2/3cup of Lemon juice  2C
1/3cup of coconut milk  3F
1tsp of black pepper
1tsp of Colorado Plateau Citrus Pepper from Savory Spice Shop (Thank you Donna)
A pinch of Dill


Preparation: 
Prep the vegetables and combine them with the coconut oil (save 1tsp) in a pan on medium-high heat and saute for 10 minutes, add the dry dill seasoning to the mix.  While the veggies are cooking, cut the tails off and pat dry the shrimp to take excess water off.  Mix the black pepper and the citrus pepper in a bowl and then add the shrimp and be sure to cover all parts of the shrimp.  

In another pan place 1tsp of coconut oil and then add the shrimp.  Cook for 5-minutes, or until shrimp turns pink.  Remove shrimp and turn the heat to low.  Add the lemon juice and coconut milk and mix together well.  Add shrimp back into pan and coat all of the shrimp.  

This meal will make 4 meals at 3P, 3C, 3F  Place 1 1/2cups of the veggie mix and top with 4.5oz of shrimp and drizzle some of the cream on top.  Yummm…

 Next nutrition lecture at Verve May 4th at 7:30pm.

"Helen"

Three rounds for time of:

400m Run 
21 Kettlebell swings, 24kg (16kg)
12 Pull-ups

Post time to comments. 

Constantly varied includes snatching in the dark, ghost Nick is so fast we can't see him.

Nutrition Challenge Closure: 

There were some amazing changes in the nutrition challenge.  It was a shame that we could only crown 6 people, when so many made hugh changes and all the races were so close.  Luckily there was a bonus to all people meeting certain point markers.  

500-750 points: half $ back ($25)
750-1000 points: All $ returned ($50)
1000+ points: all $ returned ($50) + 1 free t'shirt.

If you fell into any of these categories, you'll find an envelope on the board with the corresponding prize.

We had 24 people reach the 1000 point marker. ALL athletes deserve a kudos, but here is a few big changes.  Amanda Kennedy who almost got all possible points with a whopping total of 1423.  She also lost 7% body fat, amazing job Amanda.  There are also a few other notable mentions. Erin had a total of 1391 points and lost 4% body fat.  Robyn with 1333 lost 10% BF.  Jim Riley had the most points from any male with 1268, Jim lost 5% BF.  Cecily had a point total of 1206 and lost 6% BF.  Dan Watson with 1235 points lost 7% BF.  Sara W. with 1223 lost 5% BF, and that's only the athletes above 1200 points. 

Those of you that have asked us for before and after pictures they are coming. 

Congratulations to all athletes! 

Snatch 

1 – 1 – 1 – 1 – 1 – 1 – 1

Post loads to comments.

Sara W. currently 80th in the Southwest Region out of 600.

Two more WOD's left of the CrossFit Games Open.  CrossFit Verve's team is doing amazing and is currently sitting in 5th for the Southwest region and 50th in the entire world.  We have 5 ladies and 3 men in the regions top 100.  We also have a masters competitor sitting in 18th, Jim top 20 go to the games.  Go here to check out the leader-board and see the scoop.

This Saturday the 11.5 WOD goes down at Verve. Come join us at CrossFit Verve as a spectator, athlete or volunteer.  Here's the scoop…

Sign-up: 
Heat sign-up will be first come first serve on the whiteboard.

Who's invited? ALL

Location: 3344 Walnut Street Here is a map

Parking: Please park either in back of the building in the lot or street.  NO PARKING ON THE SOUTH SIDE OF THE BUILDING, this is for the ICE Factory and car have been known to be towed.

Check-in:  Starts at 9am, YOU MUST CHECK IN(have wrist band, waiver signed) 45 minutes before your heat starts.

Heat check-in: 15 minutes before heat time.

Beer: Free while supplies last, thank you Coors and Rich! Must be 21!

Heats: start as early as 9:30 and last heat is at noon.

Questions? Post to comments.

Volunteers needed!

Aside from the workouts, we're planning to have a "stink and drink" afterwards, so that CrossFitters from the area can meet one another.

To pull this off, we'll need Verve's help.  We'll need judges, operations, and cash register help.  If you're willing to commit a little time to help make the Open at CrossFit Verve successful, we'd really appreciate it.  Simply email volunteer@crossfitverve.com . 

May Foundations will start Monday, May 2nd at 7:30pm. 

This program is for the individual that wants to ramp up into our fast paced group CrossFit classes. This class will meet 3 days a week for 4 consecutive weeks, with a limit of 10 people per class. The movement curriculum is sequential and attendance to all sessions is fundamental to your gaining the necessary proficiency and preparation for our group workout of the day classes.

During the Foundations Program, we are going to want to know a little more about you.  We will be conducting assessments in order to understand you, your personal goals, current health, concerns or up and coming competitions.  Once we have some understanding of your needs, we can help you achieve your goals. 

Additionally, you will receive a comprehensive understanding of the CrossFit program.  We'll introduce, refine technique and discuss range of motion requirements for the following movements:

• Squats: air squat, front squat, overhead squat, back-squat
• Presses: shoulder press, push press, push jerk
• Power movements: deadlift, sumo deadlift high pull, ball clean
• Olympic movements: clean and jerk, snatch
• Gymnastics: pull-up, push-ups, burpees, ring dips, muscle-ups, handstands, L-sits etc.. 
• Other common movements: thrusters, wall ball, kettlebell swings, rowing, box jumps, jump roping.

We’ll also introduce you to our way of eating – The Zone and Paleo concepts.  If you aren't ready for The Zone, do not despair, there are easier ways to get started on the track to healthier choices.  Nutrition is often overlooked when training, but to us it is the foundation of fitness.  Though you don't need to follow a nutritional program to be a part of CrossFit Verve, we want you to look and feel good, so we want you to get in the Zone.

The Cost for this class is $225. Call or e-mail (720-CFV-7783 or info@crossfitverve.com) to get signed for the following classes:

May 2nd through May 26th, meeting M/T/TH at 7:30pm 

Two rounds for time:

100 Squats
20 Jerks, 155#/105#

Post time to comments. 

Sarah, out of Foundations and rockin' and rollin'!  Glad to have you!

Marathoners and ultra marathoners, here is your calling.  The organizing committee for the Red Rock Relay has given us an invitation to join them.  The race will be May 14th in Moab, Utah and consists of 70 miles that is divided up between 6 team members.  You will start at sunrise and accomplish something that many would never have imagined by sunset.  The team members will run pre-set legs of the course of your choice.  We can make a great weekend of it.  Arrive on Thursday or Friday and take in the beautiful landscape of Moab.  If you have the desire to try a marathon, or do something that you would not think you could do – make your interest be known and we'll form a team!!!  You will find something in yourself that you never thought was there.  
The Red Rock Relay organizers gave CrossFit Verve one free team entry and another entry at 50% off.  If you would like do this, let us know.

As a team of two compete the following tabata intervals:

16 Rounds ball slams 
8 Rounds pull-overs
4 Rounds push-ups
1:00 minute rest

Then, for time:
200 m overhead plate lunge 

Post time to comments.

Joe developing his posterior chain!

Congratulations goes out to the winner of the most improved athletic performance over the nine week nutrition challenge goes to…

Male winner: Rich McClung with an amazing performance increase.  Rich's pre-WOD Cindy was 14 rounds even rx'd and post-WOD challenge was 18 rounds 10 reps.  That's four more rounds and 10 reps.  The men's challenge was once again tight with Bernie and Munn's on Rich's tail.  Rich you have won a free month at Verve, your $50 bucks back and a coveted Verve T.

Female winner: Sara Weisbart with an amazing performance increase.  Sara's pre-WOD Cindy was 12 rounds and 5 reps rx'd and post challenge was 16 rounds 8 reps, that's four more rounds and 3 reps.  The women were also tight with M.J. (Melissa S.) and Katie Malone hot on Sara's tail. Sara you have won a free month at Verve, your $50 bucks back and a coveted Verve T.

Remaining point winners will be posted on Monday. Congratulations to all!

Workout 11.4 at MBS CrossFit

The first heat will go at 9:40 AM and run roughly every 20 minutes until completion or noon, whichever comes first. Heats will be assigned on a first-come, first-serve basis. Meaning, you show up and sign up for a heat on the whiteboard. There will be between 8-12 athletes per heat.

We will be able to scale the workout for individuals that cannot do the prescribed Overhead Squat weight or muscle ups. The modification for muscle ups will be 2x ring dips.

Meeting to Carpool? Meeting place change.

We are meeting for coffee at cork and coffee in the highlands, on meade and 32nd at 8:30 before heading to MBS if anyone else want to join.  

Five rounds for time of:

5 Wall climbs 
10 Toes 2 bar
20 Box jumps, 24" (20")

Post time to comments.

And the Winners of Biggest Body Composition Changes goes to…

Pre weight 172lbs, post weight 152lbs a loss of 20lbs in 9 weeks.

Pre waist in inches 36.5, post waist in inches 32, a loss of 4.5 inches.

Pre hips in inches 42.5, post hips in inches 37.5, a loss of 5 inches.

Overall Robyn had a combined body composition change of 35% loss.  She showed her dedication with a whooping 1333 point total, the third highest point total of the challenge. Congratulations Robyn on an amazing change. You have won a free month at Verve, your $50 bucks back and a coveted Verve T. 

Pre weight 196lbs, post weight 185lbs, a total loss of 11lbs in 9 weeks.

Pre waist in inches 36.5, post waist in inches 32, a loss of 4.5 inches.

 

The men's race was tight! Dan pulled off the win with a mere 0.18% more change then Jim Riley and Mike Elliot with 17.80% and 17.70% changes. Overall Dan Watson had a combined body composition change of 17.98% loss.  He showed his dedication with a whooping 1235 second men's leading point total. Congratulations Dan on an amazing change. You have won a free month at Verve, your $50 bucks back and a coveted Verve T. 
 

"Griff" 

For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

Please be careful out there with the backwards running.

Post time to comments.

Carri's new to Verve, but she ain't afraid! 

And the winners are…

It was a long nine weeks and and even longer two weeks in anticipation.  Waiting to see who are the crowed winners! There are a total of six winners.  One male and one female from each category; biggest change (%) in blood work/bio-markers, body composition change, and most increased performance.  There are also several athletes who hit some point milestones.

500-750 points: half $ back ($25)
750-1000 points: All $ returned ($50)
1000+ points: all $ returned + 1 free t'shirt.

While tonight we announce the winners of the biggest most notable changes in bloodwork/bio-markers.  This was a tough category as several athletes saw some significant changes.

The female winner dropped 42 points off her total cholesterol; pre-challenge 266, post-challenge 224.  Her LDL's (lousy cholesterol) went down by over 44%, from 162 pre, to 90 post. Finally the last shocker her blood pressure was a 130/98 pre challenge and dropped to 118/91.  This amazing female went from a blood profile heading toward sick, to a blood profile heading toward fit in 9 weeks.  

Congratulations on your health KATIE MALONE.  Katie you won not only a significantly improved blood panel, but a free month at Verve!  Way to be!

Our male winner also saw some significant changes.  He dropped 32 points off of his total cholesterol; pre-challenge 175, post-challenge 143. Most  notably his blood pressure was a 150/110 pre challenge and dropped to 109/64.  This amazing male sent his blood pressure that was nearing med's to the blood pressure of an athlete. 

Congratulations on your health JIM RILEY.  Jim you won not only a significantly improved in your health but a free month at Verve!  Way to be!

Both athletes are a part of the 6am cult and have been VERY consistent athletes at Verve sense joining on. It is no surprise that when they set their minds to, it they were able to affect big changes.  Congrats to all athletes, this was a tough competition.  More winners tomorrow night! 

CrossFit Games Open 11.4

Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
30 Overhead squat, 120# (90#)
10 Muscle-ups

Muscle-ups must have a full turn out with a locked out elbow to start the movement. Both feet must jump together and land together for the burpee to count.  Must open the hip all the way at the top of the overhead squat.

Post score to comments.

Dang, Verve has another happy rower in Chris…

When will it ever be enough? 

Hopefully never.  I think as CrossFitters we all have some general common traits.  Work ethic, and drive are just two.  A healthy desire to be better, strive harder, never lose the elation of accomplishment.  We never think we did good enough.  Can we continue to use those traits for good and not evil?

You see each day we talk with athletes who want to be better.  Being better is a great tool to self achievement but it can also be a detriment.  We did Fran Monday, I saw some amazing PR's.  When I commented to athletes today how awesome that was, not one was content with their improvement.  "Thanks next time I'll get it Rx'd" or " Aw, I'll be sub 8 next time" or "Sub 5 would be better".  

Well I'm here to tell you that when you Rx Fran, beat sub 8 or beat sub 5, the prize won't be had.  There is no pot of amazing athlete gold at the end of a sub 5 Fran.  Instead, you find more desires, skills and weights to be conquered.  With stronger and more competent athletes beside you.  Once we achieve a goal our mind quickly forgets and jumps to the next thing we can't do yet.  I'm here to say take a break from the expectations.  As you enter into today's WOD, stop a minute at look at where you've been, how far you've come and what direction your headed.  Be proud of your fitness.  Understand that it is a journey with new milestones scattered randomly along the way, that you have already conquered.  Know that you will conquer more feats of human strength and amazement as the days, months and years tick on.

Just for today be happy with where you are.  Don't expect it all, today is the culmination of yesterdays. What you do today is who you will be tomorrow.  And when that day comes that you have what you wanted yesterday, you will still want even more.  So breath easy, celebrate yourself.  It's going to be a fun ride.

Nutrition results to be posted, Wednesday, Thursday and Friday!

"Rankel"

Complete as many rounds as possible in 20:00 of:
6 Deadlifts, 225#/155#
7 Burpee pull-ups
10 Kettlebell swings, 2 pood/1.5 pood
Run 200m

Post rounds and reps to comments. 

Ross, happy to be rowing a 2k piece… ugh.

The hardest thing about eating paleo/zone is, you are not able to order that tasty Chinese food for takeout.  I miss those days of ordering a grease filled box with a beef and veggies.  We all thought that we were eating healthy because of the veggies right?  What we did not know is we were taking in so much sodium into our body with MSG’s (monosodium glutamate) and the fact the carbs in Chinese such as rice and noodles break down so fast in your body that you feel hungry sooner.  We have come up with a recipe for you to curb that Chinese takeout urge.
 

9oz of rib eye steak, thinly sliced  9P
2 cloves of garlic chopped  Freebie
1 1/3cup of sliced onion  1C
4cups of spinach  1C
2 1/2cup of sliced bell pepper  2C
1 1/3cup of chopped zucchini  1C
3 cups of chopped mushroom  1C
1can of chestnuts  1C
2cups of spaghetti squash  2C
1Tbs of chili garlic sauce  Freebie
3Tbs of Tamari or wheat free soy sauce  Freebie
1tsp of ground ginger  Freebie
1Tbs of Coconut oil  9F

Pre-heat the oven to 425 degrees F.  Cut the spaghetti squash in half and core out the seeds.  Fill the empty squash with water and cook for 45 minutes.  

While the squash is cooking, place the coconut oil in the pan and heat on medium heat.  Add the rib eye steak to the pan and sear on both sides for a minute.  Remove the meat and then add the soy sauce, garlic sauce, and all the veggies except for the spaghetti squash into the pan and saute for 5 to 7 minutes.  Add the beef and cook for another 5 minutes, then set aside.  

When the squash is done cooking, let cool and scrape out the spaghetti goodness.  Mix in the squash in with the mix. Warm up all of the ingredients and enjoy! 

The recipe makes 7cups, divide into 2 1/3cups for 3 meals of 3P, 3C, 3F