Sunday 171210

With a 3 minute running clock:
200m Run w/ medball
Max rep medball clean in remaining time
Rest 1 minute

With a 3 minute running clock:
200m Run w/ medball
Max rep paralette lateral jumps in remaining time
Rest 1 minute

With a 3 minute running clock:
200m Run w/ medball
Max rep wallball shots in remaining time
Rest 1 minute

With a 3 minute running clock:
200m Run w/ medball
Max calories on assault bike in remaining time 

Post reps to comments and BTWB

Carrie working hard through several rounds of “DT” mixed in with just a little bit of rowing. #SexyFaceSunday


Saturday 171209

5 Rounds for time:
20 Burpees
50′ Single arm, DB overhead walking lunge
10 Right arm DB push press
50′ Single arm DB overhead walking lunge
10 Right arm DB push press

Post time to BTWB

Reminder that there is only one class today and tomorrow at 7 am.  The rest of the day will be closed for a Level 2 Seminar.

Only 5 ingredients!

Only 5 ingredients!

Easy bite size snacks can be a life saver, especially when you make them yourself.  Here is a simple recipe that you can keep in the freezer for a while and pull out when you need a sweet bite!  You can see the full recipe here.(Courtesy of blog)


  1. ¾ cup almond butter
  2. ½ cup honey
  3. 2 cups Multi-Grain Gluten-Free Cheerios
  4. ¼ cup dark chocolate chips
  5. ¼ teaspoon coconut oil
  1. In a stovetop pan over medium melt almond butter, honey and vanilla extract, stirring occasionally.
  2. Remove from heat and stir in cheerios.
  3. Pour mixture into an 8 x 11 inch pan and press down firmly so the mixture is evenly spread out.
  4. Meanwhile, in a double boiler (or stove top pan with water and small glass or stainless steel bowl placed on top) add chocolate chips and coconut oil and stir together until melted.
  5. Drizzle dark chocolate sauce over cereal bars, cover and place in the freezer to set for at least one hour.
  6. Slice into bars and enjoy!
  7. Keep stored in the freezer.


Friday 171208

For time:
30 Thrusters
30 Box jump overs
30 Toes to bar
60(40) Calorie row
30 Toes to bar
30 Box jump overs
30 Thrusters

Post results to comments or BTWB

Pretty freaking awesome!


Thank you, Gracias, Merci, Grazie, Arigato, Danke, Mahalo!  There are not enough words to express our gratitude for the AMAZING response to the Griffith Center for Children FILL THE EMPTY STOCKING DRIVE.  Because of you, we BLEW through several sets of tags, so not only do specific children get some great gifts, but children new to the system will have gifts to play with to make the transition feel a little better. 

Courtney, Eric, Ali Butler, and myself want to send you our deepest, heart-felt thank you!!! We are constantly reminded how great the VERVE members are.


Jeff showing off his awesome Slankets!! Courtney, I think Lucas wants one too!

A BIG SHOUT OUT to Verve member Jeff Clegg,  co-inventor of the Slanket!!  Jeff and his company donated nearly 100 Slankets to ALL of the children with the Griffith Center.  Because of his generous donation, every single child will get something especially for them during this Holiday season.

If you would like to get your very own Slanket and support a fellow Verve members’ company, you can order a Slanket…… INCLUDING AN EXCLUSIVE DISCOUNT  at THIS SITE. (everything goes on sale today!) Let me tell you how soft and comfortable these things are!!!!

Thursday 171207

Every minute on the minute x 24 rounds, alternating:
Minute 1: 15(12) Calories on assault bike
Minute 2: 100′ Prowler push
Minute 3: Suicide shuttle sprint
Minute 4: 20 Ab-mat sit-ups

Post work done to comments and BTWB

Ladies crushing Sprint class!!












I saw this story on the news the other day, does going out in the cold really make you get a cold? Yes, but not for the reasons you think. In fact, the end of the news story says clearly that bundling up is more to make us comfortable, because unless your bundling covers your mouth and nose, then you could choose to forgo the comfort in exchange for shorts and a tank top if you really want. 

Fact Check Your Mom: Cold Weather Makes You Sick, find out if the chilly weather is responsible for your sniffs and sneezes

By Suzannah Weiss

Growing up, your mom may have warned you to stay out of the cold if you wanted to avoid getting sick. But you’ve probably dismissed that advice as an old wives’ tale. After all, viruses and bacteria are what make you sick—not the weather. Right?Turns out, your mother may have been right all along. At least, that’s what the results of a new study seem to imply. 
Researchers from Sweden and Scotland collected over 20,000 nasal swabs over a 3-year period to detect respiratory illnesses. Then, they analyzed local weather data. The researchers discovered that outbreaks of respiratory infections like the flu and respiratory syncytial virus—a virus that causes cold-like symptoms—began during each year’s first low-humidity, below-freezing week. In other words, the winter chill kick-started flu season.Viruses—like those that cause flu—travel in liquid particles, which survive better in dry, cold climates, the authors theorize. This type of air absorbs extra moisture, leaving the particles light enough to stay airborne. That means they’re more accessible for someone else to breathe in—and catch something from.So yes, you are more likely to get sick when it’s cold out. But there are other reasons at play as well, says pulmonologist Gustavo Ferrer, M.D., author of Cough Cures and founder of Cleveland Clinic’s Cough Clinic in Miami. 

One factor? As air temperatures drop, your mucus secretions increase. As a result, you might have noticed yourself coughing, sneezing, and blowing your nose more over the past few weeks, even if you’re not actually sick. But if you are sick, mucus acts as a prime vehicle for virus transfer.

So if you sneeze and send droplets of mucus flying, you’re transmitting a greater number of virus particles into the air. And the cold, dry air of winter leaves the bugs more easily accessible to the next unlucky guy who breathes in that area.

That’s why it’s especially important to take measures to keep yourself safe when winter rolls around: Wash your hands, stay hydrated, and avoid close contact with sick people when you can. 

But your mom’s other piece of advice—bundling up to avoid sickness—might not be as helpful as she thought. When you’re warmer, you do produce less mucus, so you’re less likely to infect others, says Dr. Ferrer. When it comes to your own health, though, no piece of clothing can protect you—unless it’s literally covering your nose and mouth and preventing you from breathing any bugs in. 

Still, you don’t want to be the one guy who gets the whole office croaking. If you’re sick, make it your mission to avoid inflicting the same fate on others: Cough and sneeze in your elbow to prevent spraying your germs all over, says Dr. Ferrer. And don’t be afraid to take a sick day.

Wednesday 171206

Take 12 minutes to establish a heavy shoulder press

Then, for time:
Kipping handstand push-ups
Double unders
**Rest 2 minutes**
Strict handstand push-ups
Double unders
**Rest 2 minutes**
Deficit kipping handstand push-ups
Double unders

Post results to comments or BTWB

Mike and Lacey in Vietnam. Mike had a strong feeling they were about to get clipped by a car!!!


 WHERE WERE YOU BORN?  Littleton, Colorado
 HOW DID YOU FIND CROSSFIT / CROSSFIT VERVE?  My company was located behind a CrossFit gym so I started working out there and ended up loving the fast-paced workouts. Lacey started working at Cultivator on Larimer doing front end web development and my company moved to North City Park……that’s when we joined Verve!
Favorite: Back squat  / Least Favorite: Snatch (I may be the least flexible person in the world)
WHAT SONG HAVE YOU COMPLETELY MEMORIZED?   “Under Pressure” by Queen and David Bowie
WHAT IS YOUR IDEAL WAY TO SPEND A WEEKEND?  Camping / fishing / hiking / hunting….anything in the mountains
WHAT ARE THE SMALL THINGS THAT MAKE YOUR DAY BETTER?  Getting to have lunch with Lacey on a workday, seeing friends and family, having a few hours to work out or relax.
WHAT ARE YOU LOOKING MOST FORWARD TO IN THE NEXT 10 YEARS?  Getting married, having kids, traveling, growing a business……that sounds pretty basic? (not at all, sounds pretty awesome!!)

Tuesday 171205

For time:
1,000m Row
2 Rounds of “DT”*
750m Row
2 Rounds of “DT”*
500m Row
1 Round of “DT”*

12 Deadlift
9 Hang power clean
6 Push jerk

Michael during yesterday’s 3rd week of the Snatch cycle.
















Lately a lot of my reading has been focused on books and articles about building habits and more importantly how to get them to stick.  Building new, positive habits is really challenging as even our best intentions sometimes get off track due to unforeseen issues that occur on a daily basis.  Below are a few excerpts from an interesting article featured on by Jayson DeMers on how to break bad habits and form good ones.  For the entire article click HERE.

How habits are formed

Habits don’t appear out of nowhere. They aren’t the products of genetics or random chance. Instead, they’re merely products of our behavior, accumulating after several repeated instances. You wake up one day, perform a specific action, and go about your business like normal. You wake up the next day, perform that action again, and go about your business like normal. After a few days of this, the action begins to stick.

Making good habits stick for good

One strategy is to start small. Instead of trying to eat healthy food for every meal of every day, start with focusing on one meal — such as a salad or vegetable for lunch every day. Instead of trying a new time-blocking strategy at work every day, start out with one day of the week. Then, once you’ve gotten used to that element of your routine, start introducing it to other areas — in this case, the other meals or other days, respectively.

Breaking bad habits forever

Breaking bad habits follows the same process as making new positive habits. If you have a habit of procrastinating, or a smoking habit, your first step is to break it down into smaller chunks. Instead of quitting cold turkey, reduce the frequency or intensity of your habit slowly, piece by piece, in manageable chunks.

If you have any good books that you’ve read and have worked for you in building habits, please comment as I’m sure people, including myself, are always looking for good reads and recommendations from our friends go a long way.  


Monday 171204

In 15 minutes build to a heavy 1 rep snatch

Rest 5:00 then,

Every 2 minutes for 5 rounds:
1 x 3 position snatch (hips, mid thigh, ground) @ 55%, 60%, 65%, 70%, 75% of today’s heaviest lift

Post loads to comments and BTWB

Walt is laser focused on his positioning during some snatch work.


Remember we are hosting a Level 2 Seminar this weekend. We will have one 7am class on Saturday and one 7am class on Sunday. Verve will then be closed for the remainder of the day. See MBO for the schedule and to sign up for class. 

Did you grab a tag off the tree in Verve’s entry way?? “Fill The Empty Stocking” toys need to be brought to Verve, unwrapped, by this Friday December 8th.

Who is ready for some chili?? Who is ready to cook said chili?? Verve’s second annual chili cook off will be Saturday December 16th from 1pm-3pm. Click here for all the rules (for both taste testers and cooks) and make sure to email me ( to let me know you plan to be a cook. Just so you all know, Barb has sent in her email and she is fully prepared to take home top prize. So, who thinks their chili can take hers?

Saturday December 16th is also our next “Bring a Friend to Verve” day. We invite you to bring family, friends, co-workers. . . anyone that has expressed even a tiny amount of interest in CrossFit (or hasn’t and so perhaps you have to tell them you are going for pancakes and instead show up to Verve), let them try out a class for free. The workout will be easily scaleable to meet any and all needs and current fitness levels. This free class does not include open gym. Sign you and your buddy up in MBO. And maybe come back by a bit later to have them help taste test the chili too. 

Sunday 171203

3 Rounds for time:
10 Clean & jerk @ 50% of heaviest C&J
5 Muscle-ups
100′ Bear crawl

Post times to comments and BTWB

Edie and Amy grinding through a lovely partner WOD, #SexyFaceOffSunday



Saturday 171202


As many rounds and reps s possible in 20 min of:
1 Rope climb
10 Box jump overs
Row 250 Meters

Post to BTWB





This recipe comes to us courtesy of and adapted to zone/paleo.


  • 1.5 lbs ground breakfast sausage (8P)
  • 2 Acorn Squash (CHO varies)
  • 4 T. dried cranberries (4CHO)
  • 4 eggs(4P)
  • garlic
  • salt and pepper


  • Cut Acorn squash in half and scoop out seeds.  Spray acorn squash with little coconut oil and place face down on baking sheet.  Bake for 25 minutes at 400 degrees until squash is soft.
  • While the squash is cooking, cook breakfast sausage over skillet.
  • Once acorn squash is done cooking, remove from oven and let cool.
  • Remove insides of squash and measure out 4 cups of acorn squash and place in same skillet as sausage.  If you have remaining acorn squash, spoon out into tupperware bowl and it is the perfect veggie dish for later in the week or paired with any meal for your CHO.
  • In skillet mix together sausage, acorn squash, salt, pepper, little fresh garlic and any other spice of your choice.  Once all ingredients have cooked down together, add 4 T. of dried cranberries.  
  • Evenly add back the acorn squash/sausage mixture to your 4 acorn squash skins.  
  • Make a little spoon indent in the middle of acorn squash and crack one egg into squash.
  • Place back in oven for about 15 minutes until you get the desired egg-cooked preference.  
  • One of the acorn squash halves = 3P, 3CHO, 0F

Friday 171201

Take 20 minutes to get a heavy complex of:
1 Thruster + 1 push jerk + 1 split jerk
Rest 5 minutes
Then, as many burpees to a target as possible in 7 minutes

Post results to comments or BTWB

Leah and Jared hanging in there until the weekend!

No Pain No Gain: Injury vs Gains 
Written by Invictus Athlete Josh Littauer

If you have been in CrossFit for any length of time you have probably finished a workout, looked at the person lying on the floor next to you, and said “man that really hurt!” It is not uncommon to look across the gym at the conclusion of a tough workout see the carnage of bodies lying all over the floor writhing in pain and agony. To an outsider, this would appear to be a real issue and possibly cause for calling 911 as there are now a handful of injured athletes rolling around like they’ve been shot. However, it seems fairly commonplace in a CrossFit gym. It is also commonplace that there is little differentiation between beneficial pain and the onset of an injury.

The CrossFit community at large is not too concerned with long term health but is seemingly more concerned with putting up a new personal best or simply beating everyone else in the gym. Now don’t get me wrong, I am all for pushing the limits of your physical capabilities and for being competitive within your community, but these things should not come before your long-term physical health. Being sore is great, in fact soreness is often a necessary part of getting stronger and building muscle; being in pain is not good and can be forewarning of injury. Here are a few differences between muscle soreness and pain that leads to injury.

-Cannot be pinpointed to one location. Generally broad area of muscle such as quads, hamstrings, or glutes.
-Usually noticed when moving about or exercising.
-Soreness is typically symmetrical, i.e. both legs are sore.
-There is delayed onset, typically between 24-48 hours.

-Can be targeted to a specific place in your joint or muscle.
-Lasts longer than 1-3 days.
-Noticeable pain when sedentary.
-Decreased range of motion with pain in associated joint.

Knowing the difference between muscle soreness or pain leading to an injury is key to having longevity in the sport of CrossFit. Too often you see athletes who are having pain in a joint and yet they continue to do things that bother that joint or force them to compensate to get away from the pain. If you can pinpoint a place of pain and the movements that make that pain worse, that’s a great sign to ease off of that joint to let it heal. It is not a sign of weakness to admit you have something bothering you, it’s being smart and considering your long-term health.

For some of us we discovered CrossFit and fell in love with it and haven’t taken so much as two or three days off in months. While a love for CrossFit is good, your typical metcon can beat your body up quite a bit and five or six days a week can be too much.

I will use myself as an example. I have been a competitive CrossFitter for a few years now, much of that time has been spent training twice a day five days a week. I always try to give my best in training and to push each workout as hard as I can. Having done this for a few years I have accumulated a small amount of tweaks and minor injuries that were quickly resolved in a few days.

My most recent tweak was in my left shoulder and was a little more severe than previous tweaks. In my competitive nature and desire to not lose any training time I decided to push through the pain and keep training. I did this for a few days, while I tried to mobilize my shoulder in hopes the pain would go away. In one of my afternoon training sessions I was doing some Olympic lifting, snatching to be exact, and I felt a sharp pain in my shoulder and I immediately dropped the bar. I went to the doctor later that afternoon and turns out I had torn the long head of my bicep. Now instead of a few days away from training I was looking at 6-8 weeks. Had I taken the necessary time off and given the initial pain the time it needed to heal, I would not have worsened the injury and been forced to take more time off.

What to do if you’re injured?

If you have determined that pain you are experiencing is in fact the beginning of an injury, you have several options. The first being taking some time to rest that area. This doesn’t mean you have to take time completely off of training, it may just mean substituting movements that would further the injury. Specific mobility is a big thing that can help remedy pain in a short amount of time; if you’re unsure what to do than ask one of your coaches. There are several other health care providers such as Airrosti and chiropractors that can also be very helpful in getting you back to normal training.

There are going to be little tweaks that pop up when doing CrossFit. It is very important to know the difference between muscle soreness and injury pain. Checking your ego at the door and being humble enough to recognize an arising issue will save you a lot of trouble in the long run, and will help you stay in CrossFit longer. The journey should be fun and enjoyable, not something you walk into dreading because your body already hurts. Enjoy the process, listen to your body, and enjoy CrossFit for years.