Four rounds for time:

20 Kettlebell swings, 24kg (16kg)

15 Overhead squats, 95# (65#)

10 Toes-to-bar

Followed by five rounds on the minute interval of:

15 Box jumps, 24"/20"

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Verve ladies look hot at the holiday party.

Complete five rounds of:

3 Deadlifts
Max rep Handstand push-ups

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Bethany and Beck getting their squat on.

It's time to party…  See you tonight at Breckenridge Brewery.  Beware tonight is a pub crawl downtown, so parking maybe a challenge.

Four rounds for time of:

500m Row
Rest 3 minutes

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Warm-up, during the Turkey WOD.  

What’s all this talk about Grass-fed beef?

For years, we have let the Beef industry feed us an inferior protein from grain-fed cows because it is cheaper and easier to process.  What they do not tell you is how much you are missing out on when you choose grain-fed over grass-fed.  

Let's just look at a couple of comparisons between the two:

The calorie count: If you are on a calorie restricting diet, you will be glad to know that grass-fed beef has less calories than a grain-fed beef.  Example, for a 6oz steak, the grass-fed has 100 fewer calories than that of a grain-fed steak. (This is what we mean when we say lean meats).  

Fats, good and bad: Grass-fed beef is on the same line of healthy eating as skinless chicken.  Grass-fed has half to one-third less fat than that of grain-fed.  In fact, it has about the same amount of fat as a skinless chicken.  Being that it is a more lean meat, it helps lower your LDL cholesterol (the bad cholesterol).  

Omega 3’s: That’s right, it’s not just in fish.  Grass-fed beef contains two to six times more Omega 3’s than grain-fed.  The little moo-moo’s get their Omega 3’s from the green, green grass they eat on a daily basis.  Sure, a grain-fed cow will have some Omega 3’s.  But, the longer the cow is in a feed lot, the lower the level of Omega 3’s.

These are just a few benefits from consuming grass-fed beef instead of grain-fed.  Now here is a question for you.  Are you interested in ordering some grass-fed beef?  We are considering placing a chest freezer at the new gym and stocking it with steaks, roasts, and ground beef from a local ranch.  

Leave a comment detailing your interest.  Check out this link for more information.  SearleRanch

Back squat 1 – 10 – 1 – 20 – 1 – 30 reps

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Lisa, Jorge and who is that by the door?

Lungs are burning, head is spinning and I really want to quit.  Why did I come in here today? Is it really only round one?  How many more of these do I have to do?  Today might be the day I actually break down and quit a workout.  Why am I not better at this by now? These are the thoughts that ran through my head as I began the first rounds of "Kelly".

Every time someone passed me, all I could think of is it's time.  Time to refocus, get back up and take care of myself again.  There is nothing unusual about getting caught up in life, forgetting I need sleep, water and time to rejuvenate.  Forgetting that meals won't plan and prepare themselves, fish oil won't magically enter my veins and that caffeine is a poor substitute for verve.

This cycle happens to all of us, we know what works, we know we will be better if… but alas, we allow other things to become more important than our health and fitness.  We just get caught up and I knew this was why I was feeling the way I did about this workout, at this moment in time.  

As I began round three, I started to think of all the athletes that I had seen do "Kelly" today before me. How hard I had pushed a few of them, how awe inspiring some of them had performed and how a few had the same experience I was having, a defeating one.  What separated us all and what brought all of us together, and why was I still doing box jumps?  And then I began to turn around, it didn't matter how I was feeling right now, I was finishing the workout, it didn't matter how much I hurt, I would be back tomorrow, it didn't matter how negative my self talk was in the moment, I'd still cheer on my fellow team mates as they ran by me.

I know that the difference between good and great is attitude and planned actions.  I wasn't about to get mad in this moment, because I didn't do what I knew I needed to do to be my best today.  If I want to be my best it has to be an active journey and continuous journey and one with days, weeks and maybe months that I am not always my best.  It would be very easy for me to get mad, frustrated and even down right angry that I was not doing "better".  Better then what?  The athletes around me? The trainers I workout with? The people online?  They are no measure for me, only a measure of themselves.  If I am to get better part of that is doing the best I can for me, today.

As I began round five I started to give myself goals again, at which point the wallballs destroyed me.  I realized that if I wanted to be better, I'd have to make it hurt more, I'd have to get to bed earlier, drink more water, plan my days better and make it a priority again.  There is no blame in how I preformed, not even on myself, there is no need as the blame is useless.

Before I left the gym I reluctantly logged my time, hmmm.  I had knocked 3 minutes off from the last time I had done Kelly.  I must be getting better then I was, even if I was feeling as though I was not.  Progress in the right direction, I knew I could do even better and my mind was going to be the first thing I was going to change.

"Kelly"

Five rounds for time of:

Run 400m

30 Box jumps, 24"/20"

30 Wall ball shots, 20#/14#

Compare to: 100515

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Sara Lew with a pretty darn good front rack position.

A different way to look at, well just about everything.  Gotta love TED! 

Complete five rounds:

From an inverted hang on the rings, lower w/ straight body & arms, 7 reps

15 Ring push-ups

Move slowly and methodically, attempting perfect execution of both movements.

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We're proud to announce a partnership of epic proportions: please join us in congratulating Mas and Joylyn Godinez as they begin their journey as co-owners of CrossFit Verve! 

What you can expect from this partnership is a better delivery of our mission statement on a daily and long term basis: To cultivate a fit community that transforms lives by providing elite functional fitness, so that people may live happier and healthier. We could not be happier or more excited about this partnership and what the future holds for our little gym.

When Matt and I opened Verve over two years ago, we really had no idea what a journey we were embarking on. We couldn't be more grateful for the friends, experiences, all of you who have been with us through this journey and of course the future.  

We thought long and hard about getting "bigger", it was an undertaking that scared the both of us.  We worried about money, trainers, our athletes, time, our family, if we would even be able to full-fill our own expectations of what this new adventure should be.  Well, we are happy to say that now we have no doubt.  We don't expect it to be easy, we expect to make some mistakes (just like we've done all along the way), we expect to grow and we expect to get better everyday.  Thank you Joylyn and Mas for all that you do, all you've done and all we know is in the future.

Three rounds, 15 – 12 – 9 for time of:

Kettlebell snatch (each arm), 32kg/20kg

Weighted ring dips, 40#/20#

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Gerson, pulling heavies at the Turkey Challenge.

Midline Stabilization

The mid-line is composed of the entire spinal cord from the first cervical vertebrae (atlas) to the coccyx (tailbone). Stabilization of the mid-line is dependent on all attached muscles and primary movers of the body, from the neck to the hamstrings.  To establish good mid-line stabilization, we need to be aware of the natural position of our spine. 

When we say "Good back", or "Lumbar curve", we are wanting you to align the muscles with the natural curvature of the lower back.  At the same time it is vital that there is a counter balance on the anterior (front) side of the body.  Without a tightening of the traverse abdominis (the major muscle that compresses the abdomen) and a lock down of the ribs, we would have an exaggerated lumbar curve.  An exaggerated lumbar curve, is equally as dangerous as a rounded back.

We want mid-line stabilization for two major reasons.  First, to maintain spinal safety in our movements and second, to create more leverage, thereby generating more force (translates to a stronger human, capable of leaping large buildings).  We increase our mid-line stabilization through many of the full body movements you experience everyday during your WOD's, such as deadlift, clean and jerk, push press, etc.  Keep the body safe and strong, focus on mid-line stabilization.  Stay focused, it takes time to build.

Have you heard this stuff before?  Maybe it's time to address your weakness – talk to your trainer about how to improve.

100 Pull-ups for time

5 Box jump penalty on the minute every minute until completion 

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Marsha back squatting during the Turkey Challenge. 

"Kalsu"

100 Thrusters, 135#/95#
5 Burpees, on the minute every minute

There will be a 30:00 minute cap on this workout

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Squatting on the Millennium bridge, soaking in the sunshine.

"Helton"

Three rounds for time of:
Run 800 meters
30 Dumbbell squat cleans, 50# (35#)
30 Burpees

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Thanksgiving day crew, lots to be thankful for today! 

Post to comments if you're braving the stores this morning for that special deal?