Tuesday 140729

Deadlift 5-5-5-5-5
Every minute on the minute for 10 Minutes
5 Deadlifts @ 60% of 5 rep max from today + 5 Burpees over the bar

Post weight to BTWB

Fat Free 1T Tuesday 140729

Since you’ve attended one of our nutrition workshops or because you’ve consumed enough knowledge on your own or through the Verve blog, you know that fat is a staple in our diets.  Some people still live by that fat free lifestyle, so here I present to you an article about how “non-fat” or “fat free” is the biggest scam going.

Foods labeled “non-fat” are basically filled with sugars and artificial flavors.  Fat is delicious and provides flavor to food. When food manufactures remove fat, they are left with a pretty bland and tasteless result.  In order to make the food taste good, they add large amounts of sugar and artificial sweeteners.  Foods high in sugar result in a release of a large amount of insulin that results in less success in losing body fat.  Doesn’t really add up does it?

Non-fat labels usually result in people consuming more calories than they would by eating foods high in fat.  The labels convince people that they are eating healthy and therefore consuming less calories, which tends to lead to more eating of the so called healthy food that are anything but.  If you do go for one of those “healthy” labelled foods be wary of the amount you are eating.  

Fats in the correct amount are good for healthy bones, good skin, a healthy immune system as well as many other internal and external benefits.  Fat free foods deprive your body of essential elements your body needs for optimal health.

So next time you’re in the grocery store, pick up one of those healthy labelled items read the ingredients and think about what’s really going into your body if you choose to buy the product.  

For more information about the above and to read the entire article click HERE.


Monday 140728

“Double 2′s”
For time:
Row 2000M
200 double unders
Run 2 miles

Post time to BTW.

IMG 7728 475x316 Monday 140728

Have fun on that 2k row today!

Rowing Primer by Colby Knepp

Most people loathe rowing.

I LOVE rowing.

Partly because it’s a pretty simple movement, but mostly because rowing is all about work. Similar to pushing a sled, rowing is a test of “How comfortable can I get being really, really uncomfortable?”.

Well, you’re starting off your week of training with a nice 2,000 meter row, followed by 200 double unders and finishing with a 2 mile run. So, in the spirit of making the row suck less, here are some quick tips to consider from William Ibo over at BoxLife Magazine. 

Click here to learn 4 tips to improve your rowing technique.

Oh – and don’t forget to breathe!

In house Oly competition is Saturday August 2nd, last day to sign up is Monday July 28th.

  • $10 per athlete, register by emailing courtney@crossfitverve.com
  • Learn the ins and outs of Oly meets at a clinic hosted by Joylyn Monday night @ 7pm, sign up on MBO

Put Saturday, August 9 on your calendar to join us for the 31 Heroes WOD at Verve.  We’ll be running heats and open to any visitors for donations to the 31 Heroes Project.  Get signed up here to get your shirt delivered to your home prior to the workout.  

Sunday 140727

For time:

30 Muscle-ups

Post time to comments and BTW.

IMG 7330 475x712 Sunday 140727

Remember this James? Back on track!

Thank you to everyone who joined us at the Verve Pool Party and thank you to EXDO for hosting us.  What a great time to be out and get some vitamin D and enjoy each other.  

In house Oly competition is Saturday August 2nd, last day to sign up is Monday July 28th.

  • $10 per athlete, register by emailing courtney@crossfitverve.com
  • Learn the ins and outs of Oly meets at a clinic hosted by Joylyn Monday night @ 7pm, sign up on MBO

Put Saturday, August 9 on your calendar to join us for the 31 Heroes WOD at Verve.  We’ll be running heats and open to any visitors for donations to the 31 Heroes Project.  Get signed up here to get your shirt delivered to your home prior to the workout.  

Saturday, August 9 Free Intro Class at 8am.  Next Foundations Program begins Monday, August 11 at 7pm.  

Saturday 140726

In teams of two:
42 Thrusters, 95# (65#)
While partner holds chin over the bar
30 Handstand push-ups
While partner holds top of deadlift, 225# (155#)
18 Cleans, 135# (95#)
While partner holds ring support

Post load to comments or BTW

IMG 9805 475x316 Saturday 140726

Some peeps working on their aerobic capacity. #hinshaw

REMINDER…  We are hosting the Verve pool party at the Exdo center from 2pm to 5pm.  Flipflops and sandals are optional…  The ability to have a good time… is not.  

“Are you not entertained?!?!”  If you have not heard, the 2014 Reebok CrossFit Games are in full swing.  There have been some epic workouts completed so far, and many more to come.  You can live stream the Games on ESPN3  If you do not have ESPN3 like most of us; beg, borrow, and use your unknowing friends that do have it.  Trust me, it will be worth it.  You can also see the archives on Youtube if you search for crossfit games 2014

Friday 140725

For max load:
Clean and jerk 1-1-1-1-1-1-1

Post load to comments or BTW

IMG 9907 475x316 Friday 140725

So many PR’s. All of your hardwork is paying off!! Get ready to test more today!


Here’s what you need to know…

•  The anti-running movement has gone too far when it says that running is stupid or that it will eat up all of your muscle.

•  The weight-lifter-who-moves-like-garbage and bashes running is becoming a tiresome cliché.

•  Short distances like 10-40 meters, 40 to 100 meters, and 100 to 800 meters, in addition to hill sprints and shuttle runs, all have varying benefits ranging from increases in GH and Testosterone to increases in leg strength, coordination, and bone and soft tissue integrity.

•  If the endurance nutballs would start doing repeats of 400-800 meters at high effort, they might forget what a thruster is.

 The fact that there’s been a revolt against “jogging” as a fitness modality is terrific and I’m happy we’re moving more towards the center. However, one thing that’s gone too far is this whole idea of how running is stupid, or will somehow eat up all of your muscle. I’ve even heard trainers tell people that running is the worst thing you can do to stay in shape.

Now I’m all for the execution of “jogging” in general, but to make a blanket statement that all running is worthless is extreme. Running sucks? Really? Seriously? Humans are literally built for running. As far as the hierarchy of things you need to do for survival, running is right smack dab at the top of the list, next to keeping your heart beating at all times. Frankly, the weight-lifter-who-moves-like-garbage and bashes running is becoming a tiresome cliché.

Running offers several benefits including, but not limited to:

• Increase in growth hormone and Testosterone production
• Increase in leg strength
• Increase in coordination
• Increase in bone and soft tissue integrity
• Prevention of injuries

Now when I advocate that you run, it’s not for 26 miles, but for varying distances up to 800 meters at a time. Here’s a short list of the different modalities I use and their benefits:

Super Short (10-40m)

This distance is used primarily for increases in leg strength and power and hormone production. Repeat up to 10 times with full recovery in-between, twice per week.

Medium (40-100m)

This distance is an extension of super short distance, which can be used for repeats (conditioning) or for building leg strength-endurance. Repeat up to 8 times with near full recovery.

Long (100-800m)

This distance is an anaerobic nightmare. It’ll challenge your mental toughness, your legs, and your guts to not spill out of you. If half of the endurance nutballs would start doing repeats of 400-800m at high effort, they might forget what a thruster is. It has similar benefits to the shorter distances listed above but it emphasizes conditioning and anaerobic endurance over power and strength. Repeating this distance 4 to 6 times is probably plenty for most of us.


TOMORROW Saturday, July 26th – VERVE Pool Party.  Break out the man-kini and the floppy hat and enjoy some good drinks with friends!


Saturday, August 2nd @ 2pm- VERVE OLYMPIC LIFTING MEET – A fun, laid-back environment to do your first meet with some awesome prizes.  If you are not participating, come and support!!

Thursday 140724

Three rounds for time:
500m Row
21 Kettlebell swings, 24kg(16kg)
12 Toes to bar

Post times to comments and BTWB

IMG 9892 475x712 Thursday 140724

Shale Getting under some weight and retesting his 1RM snatch.

As the temperatures rise, should I be drinking more than just water? #electrolytes #whatsupwiththat

Colorado hasn’t just been hot lately, thanks to the occasional rain showers, it has also been humid and muggy. To say the sweat production has increase would be a slight understatement. At this point just walking in the gym and looking at the board can generate some sweat coming down our brows. The increase in moisture in the air increases our risk of dehydration and heat related illnesses. That’s because when the air is humid, sweat can’t evaporate and cool us as quickly as it normally does. This can lead to an increased body temperature and the need for more fluids. The question becomes what fluids should I be drinking? Water is a definite but the fluid lost via sweating may need to be replaced with more than just that.

Several ions exist in the body, referred to as electrolytes, that work in conjunction with each other to aid in muscle contraction/ movement, temperature regulation, mental thought, and more. Sodium and potassium are  two major electrolytes. When we sweat, we lose body fluids, the loss of fluids causes a change in the concentration of these electrolytes in the body. We can also lose some of these electrolytes with sweat. A big enough change in the concentration of these electrolytes can cause problems such has muscle cramps, excessive fatigue, slowed reflexes, nausea, and confusion, amongst other symptoms. Staying hydrated with water helps maintain this balance but if we experience excessive perspiration during long events, or events of high intensity, this can lead to the loss of sodium which may require the consumption of additional electrolytes. This can be done by adding them to the water we are already drinking. 

Gatorade came into creation for this very purpose and back in the day Gatorade actually tasted pretty bad. It wasn’t meant to be a delicious, flavorful drink but rather a way to restore lost electrolytes. Over the years sugar was added to improve the taste. Sugar, unfortunately, has a side effect of helping cause dehydration. So when picking something to supplement our water we need to be careful not to pick something with too much sugar in it. NUUN tablets are electrolyte tablets that can be easily dropped into a water bottle, they come in many flavors, and no added sugar. 

If you feel like you are drinking plenty of water, a good indication of this is pale yellow to clear colored urine, but you still feel kind of crummy, try adding some electrolytes. For me personally I alternate water bottles. The first is water, the second has a NUUN tablet, then I go back to just water. Don’t let the summer heat ruin your WODing good time, drink up.

*This Saturday is EXDO’s Beach Party with an area reserved just for Verve. Kick back, have a few drinks, catch some rays, and catch up on your CrossFit Games. It’s from 2pm-5pm.

*In house Oly competition is Saturday August 2nd, last day to sign up is Monday July 28th. $10 per athlete, register by emailing courtney@crossfitverve.com. Learn the ins and outs of Oly meets at a clinic hosted by Joylyn Monday night @ 7pm, sign up on MBO.



Wednesday 140723

For time:

Run 800m
10 rounds of “Cindy”
5 pull ups, 10 push ups, 15 air squats
Run 800m

Post time to comments and BTW.

Woohoo!!  The 2014 CrossFit Games begin, the Sport of Fitness testing continues!  Masters divisions have already started and the Individual/Team competitions start Wednesday.  Some events have been released, but many are still unknown.  Who’s going to be crowned the Fittest Man, Woman and Team in the WORLD in 2014?  Post your picks to comments.  We’ll be live streaming action all day, everyday at Verve so feel welcome to join us!  If you want more information on how to watch please read it here.  

My family has been on the go a-lot lately.  We’ve been moving, waiting and commuting several hours each day for the last 4 months.  There are lots of excuses for eating poorly, and we’ve pretty much dealt with them all in the last 6 months.  Often times no kitchen, no prep days, no time for shopping, picky toddler, exhausted at the end of long days, etc.  All of this could easily mean just eating on the go and hoping our years of CrossFit and improved health has provided us enough of a “hedge” in our fitness to prevent sickness.  

Poor nutrition leads to poor health and performance and we’ve done our best to combat all the excuses, so I want to share a couple of our life-saving, quick and easy tactics, which are all kid approved.  I give you . . . Paleo/Zone On the Go!  Also, these are all “on the cheap” items found at Costco, or your local grocery store down on the corner.  Food is fuel, pay attention what goes into your dang pie-hole!  And don’t you dare digress down the pie-hole reference…

photo 2 199x300 Wednesday 140723

Chicken apple sausages ($13.99 for 15), steamer veggies ($3/bag)

  • Each sausage = 1.5P and steamer bag = ~1.25C, add some healthy fat such as nuts for a FILLING snack/meal

Fuel For Fire packet ($3)

  • 1P / 1C , different flavors vary slightly, but make a perfect post-WOD snack or add 3 pecans for a balanced snack

photo 38 300x300 Wednesday 140723

Hardboiled eggs, cooked and peeled $4.79 for 24.  

  • 1P each, so have three and add one banana + half one avocado for a balanced meal of 3P / 3C / 3F

Tanka bars the perfect, portable snack ($2.50)

  • 1P / 1C / 1F

photo 3 300x300 Wednesday 140723

Kale/cabbage/brussel sprout ready salad ($5.64) and rotisserie chicken ($4.99)

  • 85g prepared salad with 1.5 of the 2 dressing packets = 1C / 2F and 22g chicken breast = 1P, great way to get your super veggies!

What are some of your go-to, easy meals and snacks to stay healthy when short on time?

Tuesday 140722

For max load:
Snatch 1-1-1-1-1-1-1

Post loads to BTWB.

IMG 9878 475x316 Tuesday 140722

Who doesn’t like 1/2 Turkish get-ups after a WOD?

How to Improve Bone Strength with Exercise by The Poliquin Group

Did you know that it was possible to increase your bone strength with training?  As we get older and osteoporosis becomes more of a factor we can use strength training to increase the strength of our bones which will help combat osteoporosis and reduce the chance of fractures.

To achieve optimal bone health, the best type of training to use is heavy lifts that we use quite often, the squats and deadlifts. Though aerobic exercise and muscular endurance have their place in our overall fitness goals, to beef up those bones, use lifts that load the spine.

A recent study compared two women power lifters, age 48 and 54, that had been lifting for over 30 years.  Both study participants focused on squats, bench press, and deadlift with one participant performing 70 percent of her lifts at near maximal weights and the other performing 75 percent of her lifts at near maximal weight.

Both of the women in the study had bone mineral density that was significantly higher than the normal levels for their age and gender, but more importantly their levels were above the average of women age 20 – 29.  20 – 29 is the age when women are considered to be at their peak for bone density levels.

The women in the study have been lifting for 30 years which is considerably longer than the norm for most people, but it simply goes to show that doing what we do on a daily basis is setting us up for healthier stronger lives down the road.  Proper training, coaching, and technique with these lifts is of course part of the equation as well.  Continue to come in to the gym, take advice from your coaches, and lift heavy on our heavy days and you’ll see the results on the outside and your stronger bones will thank you as well.

The title is a link to the full article that the above was summarized from.

Monday 140721

21-15-9 reps of each for time of:
Hang power clean, 115#/75#
Thruster, 115#/75#

Post scores to BTW.

IMG 45471 475x475 Monday 140721

Peter loves Thrusters.

Napping 101 by Colby Knepp

I love taking naps.

So much, in fact, I really look forward to that special 20 minute time slot in my day when I get lay down in a dark, cold room and zonk out for a little bit. This period of time allows my brain (and body) to disconnect from the madness and stress of life and recharge. Naps have become so important in my life that if I go without them for a few days, I notice a huge difference in how I handle stress and how my brain and body functions!

Here’s a quick primer on napping. 

  • 20-30 minutes: ideal for a boost in alertness and energy. You’ll feel like a new person after one of these. 
  • 30-60 minutes: no real benefits in this length of time. Studies have shown that you’ll wake up groggy with “sleep inertia” that may take up to 30 minutes to shake off.
  • 60 minutes: best length of nap for remembering names, faces and facts. In the middle of an intense research project? Studying for an exam? A 60 minute nap is the ticket to success.
  • 90 minutes: full sleep cycle. If you are not getting at least 7.5 hours of sleep each night, try to knock out some time for a 90 minute nap.

Feeling beat up? Run down? Lacking motivation? Go home and take a nap! For bonus points, take a hot shower right after and drink a cup of black coffee. You’ll feel like a champ in no time.

Sunday 140720

As many rounds as possible in 12:00 minutes:

1 Power clean, 225# (145#)
1 Hang squat clean, 225# (145#)
1 Front squat, 225# (145#)

Rest 5:00
Then, row as many meters as possible in 12:00 minutes

Post rounds and meters to comments and BTW.

IMG 9766 475x712 Sunday 140720

Jeff improving his rope climbs and becoming harder to kill.

Next Free Saturday Intro Class on July 26th at 8am.  Next Foundations begins Monday, July 28th at 7PM.  

Please email us at info@crossfitverve.com to get started or with any questions.  We look forward to meeting you!