"CrossFit Games Open 11.1"

Complete as many rounds as possible in 10:00 minutes of:
30 Double unders
15 Power snatches, 75#/55# 

Post rounds and reps to comments.

Our team is up to 28 athletes, Addison is our youngest athlete competing in the CrossFit Open at 16.

CrossFit Open at CrossFit Verve Sign-up Here.

New T'shirt are finally in.  Thanks again to Jake Theno for his fabulous designs.  The new shirts are $25 and can be purchased on MindBody here.  We went big this time and brought back the American Apparel T's that you all loved and missed.  We missed them too as they are soft and last forever. 

 Verve athlete T.

Verve block T.

Men's drip and ladies, "If you don't live for something you'll die for nothing". 

We will have heats and sign-up for this Saturdays events posted tomorrow night.

"Randy"

75 Power snatches, 75#/55#

Post time to comments.

Keith slack-lining it up with the best of them.

 - Quote from today's post on the CrossFit Games site

"It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming.”

We hope you'll join us in the arena.  Let the games begin…

What are the CrossFit Games?
The 2011 Reebok CrossFit Games are the ultimate test of fitness. The Games are a grueling multi-day, multi-event competition to determine the Fittest on Earth. This year, they take place July 29-31 at the Home Depot Center in Carson, CA.

Fitness means being ready for the unknown and unknowable, so the workouts change every year and are not announced until just before the events start.

The CrossFit Games Open Qualifiers is a six week, worldwide competition in the sport of fitness. The Open is the first step in the CrossFit Games season and takes place from March 15 until April 24. There is one workout per week for six weeks, and athletes compete to qualify for the CrossFit Games.

There are four categories of competition happening simultaneously: Men, Women, Teams, and Masters. The team competition is not separate; all team members are already competing as individuals. The Masters category has eight separate competitions (four age groups each for men and women).

Here is our current team of athletes, 24 total:

Men: Andy Dutton, James Whitmire, Matt Chan, Nat Ridder, Jimmy Craco, Adam Millson, Dan Watson, Mas Godinez, Tobias Coffin, Rich McClung, and Chris Zienkievicz

Ladies: Beth Guse, Sara Weisbart, Sarah Levenhagen, Courtney Shepherd, Emmalee Moore, Ali Nichols, Jamey Floreck, Robyn Kunick-Bosch, Kiley Bond, Cecily Watson, Cherie Chan, Amanda Rebol and Joylyn Godinez. 

Some common questions:

How do I sign-up?
1. Go to games site – www.games.crossfit.com
2. Click Register
3. Register as an athlete, ay $10
4. Join the CrossFit Verve team (search under teams, CrossFit Verve, join)

I have already joined the Verve team why are there two teams and how do I get on the CrossFit Verve team.
1. Search under teams for CrossFit Verve 
2. Request to join the CROSSFIT VERVE
3. You will automatically be removed from the team you are on once your new request is sent
4. When the team leader accepts your request, you will be on their team

If this option is not available to you, CF is working on fixing the glitch and promises to have it fixed before it counts.

When will the workouts be held?
Each Wednesday as the workout of the day and each Saturday. 

I am competing this week, what do I do?
Take the day before as a rest day, eat real food, sleep eight hours, drink lots of water and make sure to warm-up before the WOD.  Feel free to take the WOD for a test run on Wednesday and a re-do on Saturday.  Don't over do it, you still have 5 more weeks of unknown workouts to be ready for. Post questions to comments.

How is the team score calculated?
The team score will be calculated by combining the results of its top three men and top three women each week, and comparing that to all the other teams. See “Complete Rules for Team Competition.” 

I Don't want to compete, how can I follow the excitement?
Register as a fan, it's fun and free. As a fan you can track your favorite athletes and their progress throughout the Open. You can judge athlete's videos. Give them a "thumbs up" for a job well done and a "thumbs down" for a dubious performance.  You can also interact with the entire CrossFit community by exchanging comments on athletes, articles, videos and photo galleries.

HANG IN THERE THE NUTRITION CHALLENGE IS ALMOST OVER!

Just in time for the competition.  We will be having blood work this Friday starting at 5:30am and this Sunday starting at 7am.  There will be sign-up sheets at the gym.  Get your spot reserved ASAP!  

Five rounds for max reps of:

1:00 Minute pull-ups, :30 second rest
1:00 Minute burpees, :30 second rest
1:00 Minute dumbell thrusters, :30 second rest

Compare to: 100625

Post reps and loads to comments.

Jordan and Doug… just benchin'.

Check CrossFit's favorite tattoo artist Josh Wrede on CrossFit.com (WMV or MOV)

"Nutts"

For time:
10 Handstand push-ups
15 Deadlifts, 250#/170# 
25 Box jumps, 30"/24"
50 Pull-ups
100 Wall ball shots, 20#/14#
200 Double unders
400m Run, 45#/25# plate

Post time to comments. 

Jorge showing us a proper height wall ball shot.

The doctor of the future will give no medicine but will interest his patients in the care of the human frame, in diet, and in the cause and prevention of disease.

– Thomas Edison

"Grace"

30 Power clean & jerks for time

Compare to: 101030

Post time to comments.

From the 2010 Mountain Sectionals.

Volunteers needed!

As you may well know by now, the CrossFit Open is upon us.  CrossFit Verve will be playing host to athletes and spectators from all over the Front Range.  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 . 

The dates that CrossFit Verve is hosting the Open are:

• March 19th
• April 2nd
• April 23rd 

Anyone who volunteered last year at the Mountain Sectionals event can attest to how much fun it was.  You are what makes the community so fun, so if you're willing to help – we'd love to see your lovely faces.  Email us for details.

Three rounds for time of:
10 Weighted pull-ups
30 Good mornings 

Post time to comments.

If you are looking for a quick meal that can feed several people, I have one word for you.  MEATLOAF!

That's right, we found this meal on healthbent.com and put a Zone spin on it for you.  I made this for the guys at the firehouse and they loved it!

Ingredients: 

30oz of ground beef  20P
15oz of ground turkey 10P
1cup of almond flour  37F
2 eggs  2P
9 slices of uncured bacon  3P
1cup of homemade tomato sauce (recipe below)  1C
Spices of your choice 

 
Recipe for the tomato sauce:
15oz of fire roasted tomatoes  2C
2 roasted red peppers  Freebie
2/3cup of chopped onion  1C
4 cloves of garlic  Freebie

Preparation:
Preheat the oven to 400F.  Make your homemade tomato sauce in a blender or food processor.  Mix all of the ingredients, except for the bacon in a large bowl.  Place the chunk "o" meat in two 9" cake pans and spread evenly.  Cover the top of the loafs with the bacon.  Place the meatloaf in the oven and cook for 45 minutes.  While this is cooking steam some yummy broccoli or cauliflower to go with this meal.  Place the homemade tomato sauce in a pot and simmer to cover your meatloaf.  Check the loafs periodically and drain the loafs if needed.

This recipe makes: 35P, C are inadmissible, 37F.  So break it up to 1 1/2oz per protein and fat blocks for a serving.  Serve up your broccoli or cauliflower at 1 1/4cup per block

Now you are set to shout MEATLOAF out to your family…including ma'.  

Three rounds for time of:
10 Deadlifts
60 anchored situps

Deadlifts are for load, must be unbroken and load must remain the same load for the entire workout.  

Post time to comments.

Shawn, Erick, Josh and Lindsey, welcome them out of foundations and into the group classes.

Why do we feel so good after a workout?  

Ever feel that you have released something in your body that makes you feel great after a hard workout?  Well, your body is releasing chemicals into your blood stream that send signals to your brain.  Endorphins, are hormone-like substances that are released from your pituitary gland in your brain when you are engaged in strenuous exercise.  They are responsible for euphoria and can be so powerful that they can actually mask pain or at least decrease discomfort!  They bind to opioid receptors in neurons, blocking the release of neurotransmitters and thus interfering with the transmission of pain impulses to the brain.

They are responsible for a feeling of euphoria and can reduce tension and anxiety from daily stress.  Exercise stimulates the release of endorphins within approximately 30 minutes from the start of activity.  Levels of endorphins can rise by five times resting levels during longer workouts.  That's why we all love doing chippers, right?  

In fact, if you are continually exercising for a couple of months your endorphin levels will stay at an increased level keeping you in a good mood days after your workouts.  So do your body a favor, attend WOD’s frequently and enjoy the benefits. 

Information on the CrossFit Open.  

15 – 12 – 9 – 6 – 3 Reps for time of;

Sumo deadlift, 275#/185#
Ring push-ups
Dumbell thrusters

Dumbells should be no heavier than 40#. 

Post time to comments.

Bernie, what else can I say?

"Whitten"

Five rounds for time of:
22 Kettlebell swings, 32kg/24kg
22 Box jump, 24"/20"
Run 400 meters
22 Burpees
22 Wall ball shots, 20#/14#

Post time to comments.

Another great extension by Ms. Whiteside.

Today at noon we're hosting a nutrition workshop. The nutrition workshop is great for both beginners and advanced athletes. As always, the nutrition workshop is open to the public and free of charge.  A strength and conditioning program only gets you on the path to becoming healthy, addressing how you fuel your body can take you the rest of the way.  This lecture will address how to reduce unhealthy inflammation that causes pain and undue stress on the body.  A couple of small changes can improve how you look, feel, and perform immediately!

"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

Post reps and load to comments.

Joey demonstrating true triple extension in the clean.