"Ryan"

Five rounds for time of:
7 Muscle-ups
21 Burpees

Each burpee terminates with a jump one foot above max standing reach. 

Post time to comments. 

Ladies and gentlemen we give you Ben Freedman!

Hearty Chicken, it feels so good in your belly, Comfort Soup!

   
It's winter time and thus–time to make some hearty soups to keep you going all day long!

Ingredients: 
1Tbs of Oil oil 9F
12oz of Chicken breast chopped into bite size pieces
1 14.5oz can of diced tomatoes 1.5C
1cup of chopped carrot 1C
2cups of chopped celery 1C
1 1/3cups of chopped onion 2C
1/2 tsp of Basil
1/2tsp of Thyme
4 garlic cloves minced
4cups of chicken broth
9oz Sweet potato peeled and diced 1C
9in of parsnips chopped 1C
4cups of water
3 3/4cups kale 3C
2cups of green beans 2C 

Preparation:
Heat olive oil in a large soup pot.  Add the onion, basil, thyme, garlic carrots and celery. Cook and stir occasionally for 5 to 7 minutes, or until vegetables are soft.  

Add the tomatoes, chicken broth, water, parsnips, and sweet potatoes and bring to a boil. Reduce heat and let simmer for 15 minutes.  

Stir in kale, and green beans and simmer for another 15 minutes.  
This recipe makes 4 servings of 3 cups at 3P, 3C, 2.25F 

"Jack"

Complete as many rounds as possible in 20 minutes of:
10 Push press, 115# (75#)
10 KB Swings, 24kg (16Kg)
10 Box jumps, 24" (20")

Post rounds to comments.

Have you bought all your presents?

Can’t breath… Must get one more rep…

Ever catch yourself thinking that.  We all have, so why is it we “can’t breathe”  Why is it that these WOD’s bring us to our knees?  We can break it down by how effective you breathe. 

The muscle’s you use in your body to breathe consist of: diaphragm, the internal and external intercostal muscles, the muscles between your ribs.  With the inhalation and exhalation of a breath, these muscles expand and contract to allow your lungs to inflate and exchange oxygen.  When you are breathing hard in a WOD and it feels like no matter how hard, or how deep the breath you take it never seems to be enough.  This could be labeled as Respiratory Muscle Fatigue (RMF).  

RMF occurs when your respiratory muscles have reached fatigue stage during periods of prolonged and maximal exercise levels.  Think of it this way: When you are at a high level of exercise, your cardiac output (blood flow) increases to exchange oxygen and carbon dioxide faster in your lungs.  Thus you have less cardiac output for the rest of your body.  Included in that are the respiratory muscles which will then increase RMF.  Just like your shoulders are “destroyed” by HSPU and shoulder press, your respiratory muscles are “destroyed” by an increased respiratory rate.    

So how do we reduce RMF?  Do you remember when you first started CrossFit, after every WOD you would have a side ache or numbness in your arms or legs.  You were in a version RMF.  If you have kept records of your progress while CrossFitting, you have noticed an increase in reps and decrease in times.  You are increasing the amount of work you are able to perform before you go into RMF.  So keep up the good work and don't resist breathing hard and fast.  

Ten rounds for time of:
15 Deadlift, 135#(95#)
15 push-ups

Post time to comments.

 Donna's little Parker getting his ski legs.

 "Well, I'm not that coordinated yet."  (YET?!)

I said those words when doing the rope climbs last week, and Cherie suggested to try them with my opposite leg.  I laughed and tried and failed and laughed, and said those words.  But I've been thinking about them all week.  That one little word sums up alot about what I love about CrossFit, what got me hooked in the first place, and what keeps me coming back.  

When I started CrossFit, I had a whole list of things I couldn't do:  I couldn't do a pullup, pushups were often from my knees, I hated running, I couldn't do ring dips, the list goes on…

But CrossFit doesn't care what you can't do, it's more concerned about what you CAN do.  Being scalable for everyone focuses on starting with what you CAN do, and then taking you on a journey to accomplish even more, YET.  Every day at Verve is another opportunity to try something new, to push yourself a little bit further, to pick up a little more weight, to get one more rep, to be just a little bit faster, and every day is a chance to make yourself just a little bit better.  

Granted, somedays may not be great, but sometimes the victory is in trying.  And somedays, it's a fun surprise to see what you can do when you just give it a shot!  Each day that we enter Verve, it's like a playground of sorts.  I had never tried to climb a rope before CrossFit, I had never thought about walking on my hands, or jumping backwards onto a box… but I'm thankful I have a wonderful home at Verve that not only provides me a safe spot to try, great instruction on technique, and encouragement and acceptance no matter if I'm successful or fail.  

Sure, I still have a list of things that I "am working on doing."  Because I know that it's just a matter of time.  Muscle-ups, mastering double-unders, handstand walking, swimming without drowning, to name a few.  I know it's just a matter of time for me to conquer another fear, or try something new, who knows what I can do yet tomorrow?  And speaking of that, I can't wait to see what you can do yet!

Five rounds for total reps:

Overhead squat, 95#/65#

Push-ups

No rest is given between exercises.  Rest 3-5 minutes between rounds.

Post totals for each round to comments.

Andy Dutton, showing us how it's done.

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able.

Use as many sets each minute as needed.

Compare to: 100930 (good post that day too)

Post number of minutes completed to comments.

Nick, Mark, the Gregs, Danger Fonger, Emmalee, and Amanda clean up nice and look deceivingly harmless despite their insane work capacity…..

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20#(14#), 10 ft target (Reps)
Sumo deadlift high-pull, 75#(55#) (Reps)
Box Jump, 20" box (Reps)
Push-press, 75#(55#) (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Compare to:  January 31, 2010
Compare to: September 26th, 2009 

Add your points and post them to comments.

Welcome to the family foundations crew; Leslie, Herb, Jesse, Lindsey, Sara, Camie, Gerry, and Annie (not pictured)!

What do you get the Verver that has everything?  Well we have some ideas for you.  Remember the awesome hoodies that Theno Designs created for us?  That’s right, they are on sale and are going fast.  They are knocked down to $40!  Get them while there hot, and while there are sizes left.  The promo code is “FoSho” when you are checking out.  You’re welcome Sheps.  They will be available for gym pick up or delivery (not including shipping and handling).  Also, we have gift certificates available for private training, monthly dues, or 1-on-1 nutrition sessions.  

House call…  If you haven’t noticed–we are getting a little cozy with each other in our humble home.  I know everyone is getting antsy to move into the new space just like us.  But, please bear with us for the next few weeks.  With that being said we need to think of our fellow athletes and friends during this time of giving.  We love all of you and want you to come in and better yourself, but some of you might be feeling a little left out.  Recently, we have had multiple people sign up for classes and then late cancel.  If there is someone on the wait list they do not get enough time to change their schedule to get in their “strong on” for the day.  Other gyms have instituted fees for late canceling or limit how far out you can schedule classes.  We do not want it to come down to this, but everyone needs to help out.  A heads up, 3x a weekers(yeah, I went there) this really affects you.  When you late cancel, Mind Body deducts one of your twelve classes for the month.  Mind Body constitutes a late cancel as any time less that 12 hours before the class.  If you have any ideas on how we can fix this issue, please leave a comment.  We have already thought of public humility, depantsing, water balloons, and a sharp stick in the eye.  So come up with something better. Don't make us the bad guys, if you're not going to make it to a class cancel it.  We can't make you stronger if you don't show up!

Three rounds, 21 – 15 – 9 reps for time of:

Power clean & jerk, 105#/70#

Lateral hurdles, 24"/20"

Post time to comments.

Cruz doesn't let an injury stop him from increasing his work capacity.

Why does CrossFit work?

The easiest answer is that it works because it is empirically driven.  It's evidence based, if something is proven not to work, we change it.  In that way, CrossFit continues to evolve with the discovery of best practices.  CrossFit doesn't say our way is the best and only way, it says here is what we have found works.  Try it for yourself and let us know your results.

CrossFit also works because it has a plan.  Have you ever heard, "If you don't have a plan, you plan to fail?"  Fitness works the same way and CrossFit's plan is to increase work capacity across broad time and modal domains.  

There has never been a clear definition of fitness before this.  If you look up the definition of fitness it states being in good shape or physical condition.  What does that mean?  It's hogwash.  If you had to explain that to an alien, their first question would be, "what is good shape or physical condition?"  Now how do you answer that? "You know, good shape". Then the alien thinks; like a star, circle or a square shape?  You can see that is not a very scientific definition.  In order for something to be scientific it must be measurable, observable, and repeatable.  "Good shape" is not any of these.  However, increased work capacity across broad time and modal domains is very much measurable, observable and repeatable.  Why do you think we do all those benchmark workouts?  Why do you think we harp on you to log your loads and times?  We want to know what your work capacity is, whether it has increased or decreased and if you can do more faster.

Let's break this plan down.  Increased work capacity is the ability to do more work; lift heavier things, run faster, hit harder.  Across broad time; now that is why we want "Fran" to be short and intense and "Murf" to be longer and enduring.  If all of your workouts took 20 minutes or longer, you wouldn't be stressing all your oxygen pathways.  We want capacity in short, medium and long distances.  Modal domains, this means we want it all.  We want to be able to run 10 miles and back squat 300lbs.  We want to be able to do anything that comes our way, ANYTHING!

So the next time someone asks you why CrossFit works, tell them it is because CrossFit has increased your work capacity across broad and modal domains.  Can they say that about their fitness program?

Shoulder press 3 – 3 – 3 – 3 – 3 – 3 – 3 reps

Post loads to comments.

 Brian Burke loving life on the board, (thanks for passing along the photo, hint hint…)

Grilled Halibut
This is a very tasty recipe for the fish lovers out there.  The spices used gives the fish a fresh herb taste as Halibut takes on the flavor of its seasonings.  

Ingredients:
9oz Halibut fillets  1 1/2oz=1P
2Tbs of Olive oil 18F
2Tbs of fresh squeezed lime juice
1tsp dried basil
1/2tsp dried oregano
1/2tsp dried rosemary 

 
Preparation: 
Place the halibut in a baking dish.  Mix together all of the other ingredients in a bowl and whisk together.  Pour marinade over fish, cover and refrigerate for 2 to 4 hours.  

Preheat the grill for medium heat.  Lightly oil grill grate.  Remove halibut from the baking dish and discard the marinade.  Cook the halibut for 5 minutes per side, or until fish can be easily flaked with a fork.  Pair up with some grilled asperagus for carbs and top with avocado for your fats.  There is some debate about the oil in the marinade.  Seeing that we are going to discard the majority of the oil, lets cut the fat content in half.  Enjoy!  

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Tuck jump with medicine ball 20#(14#)
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 32kg (24kg)
30 Sit-ups
20 Hang squat cleans, 35# (25#) dumbbells
25 Back extensions
30 Wall ball shots, 20 pound ball
5 Rope climb ascents (10ft)

Post time to comments.

The Reeman's representing Verve on The Great Wall.

December survey and newsletter.  Hi all, if you filled out your December survey, thank you.  If not please check it out at the bottom of the Verve newletter and give us your feedback.  We are looking at you to help us make a plan for the year to come. Help us shape Verve to be the place you want it to be.  If you didn't get the newsletter, update your e-mail address in mindbody and let us know, we'll send it off right away. 

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Post time to comments.

Sitting on the chair lift with the clouds covering the runs, the XX playing in my ears and all I can see for miles is white capped mountains. Ahhh , take a deep breath.  The mind is immediately calmed, the soul is immediately nourished, winter is here and these are my first tracks of the season. As I get off the lift I quickly focus, I haven’t been on a lift in a while and who knows, I may fall on my ass. Ski tips up, gloves on hands, jacket zipped, poles ready to assist… success.

Matt looks over and nods, making sure I’m ready to go, I am excited to see what these legs can do after such a long hiatus. As we made it down our first few warm-up runs, I felt strong and peaceful. The music gave me rhythm as I reminded myself to squeezing the orange, chest up tall and get my weight off my toes. The day continued with some successful turns, the legs surely didn’t have ski stamina, but I was amazed at how balanced and in control I felt. If I gave it a five count, I recovered pretty quickly and could continue to chase the snow leopard in front of me to the lift again.

We started this CrossFit thing so that we could be better at anything we wanted to do, I was feeling the rewards of being committed to that goal today. Grateful for my health, grateful for my fitness, and above all my mind was calm when surrounded by our amazing Rocky Mountains. We were ready for the last run of the day and Matt looked over and said considerately, “Groomer or bumps”, I replied, “Bumps of course!” 

This winter, make a commitment to your play time and make play time a stress reliever not a struggle, get in the gym at least three times a week, so that when you do find yourselves on the slopes, in the mountains or any other number of things, you’re ready for anything.

Who’s up for a Verve ski day once a month? Which pass did you get?

Please send us your winter pictures!