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 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 to get started or with any questions.  We look forward to meeting you!

Saturday 140719

7AM WOD only at Verve, off-site WODs at 9AM & 10AM see below.

Twenty rounds for distance:

Sprint :20 sec
Walk :40 sec

Post times to comments and BTW.

IMG 9782 475x712 Saturday 140719

Dakota knows how to get those feet high and be efficient on rope climbs, along with some pretty cool dance moves too.

7am WOD at Verve today, but WODs at 9am and 10am please meet us at Green Mountain Park in Morrison.  Address to closest parking lot for the trail is 1150 S Rooney Rd  Morrison, CO 80465.  Come test yourself on a trail WOD done by Matt and Zink awhile back and see how you do!

Friday 140718

Every minute on the minute for 20:00:
Odd minutes: 5 pull-ups 10 push-ups 15 squats
Even minutes: 5 clean & jerks, 135#/95#

Post load to comments or BTW


IMG 9785 475x316 Friday 140718

Just Sam, Robyn, and Anna killing some sled work at 9am!


We have all been in this scenario: You wake up, can barely move your arms to put on your shirt and have to sit on the bed just to get your legs high enough to put your pants on.  We moan and groan about our “stiff” shoulders and our “tight” legs.  Well, little do you know, there is something very physiological happening in your body to make this happen and if we don’t do something about it, it will only get worse.  The following is an article written at CrossFit Invictus regarding what that tightness is and what it can lead to.

The Fuzz
Written by Calvin Sun

Fuzz 300x200 Friday 140718

Most movement issues we see are due to what most people describe as muscle “stiffness” and/or “tightness.” In reality, your muscles are really numerous sliding surfaces built upon more sliding surfaces. Often problems arise when these surfaces no longer slide very well. Take a look at the photo above, see the cobweb-like structures on both sides? That is fuzz that has accumulated in between tissue surfaces. “Fuzz” is almost like an adhesive in that it causes your sliding surfaces to stick together as if they were glued down. This can result in poor positioning, diminished force production, and tends to rob you of maximal efficiency and performance. Even worse, you can put yourself on the fast track to injury if you let your untamed fuzz accumulate. You probably didn’t know it, but you are a fuzz making machine. Dr. Gil Hedley explains further in this video (just a warning, it does contain images of human cadavers so don’t watch if that kind of thing bothers you or if you are reading this while eating your lunch). WARNING: The video is VERY graphic, so if you have a weak stomach or just ate, please do not watch.  I feel it is useful so you can see what this stuff actually looks like in your body. IF the video does not come up, you can watch it here

So, what causes fuzz to build up? There are a lot of reasons, but the bottom line is that inflammation is the primary cause. Typically this is inflammation from muscular damage like that sustained from working out, but it can also be worsened by systemic inflammation from a poor diet or disease. Inflammation from working out is unavoidable. However, you can make things easier on your body by icing your muscles and joints as well as avoiding foods that can cause inflammation – grains and gluten, for example.

As Dr. Hedley notes, you need to stretch and move in order to “melt” the fuzz that is building up in your body everyday (and it’s probably no coincidence the stuff resembles cobwebs). This is one of the many reasons why we perform dynamic warm-ups as part of our group classes. It’s also part of why we instruct everyone on self-myofasical release (ex: foam roller and lacrosse ball) techniques as well as band-assisted stretches. Yoga and massage therapy are also great ways to help keep the fuzz at bay. Whatever you choose, just make sure you are being proactive in your tissue health and working to reduce the amount of fuzz in your tissues.



-Tomorrow will be the Chris Hinshaw seminar at Verve, so we will have 1 WOD @ 7am at Verve.  The WOD’s at 9am and 10am will be at 1150 S Rooney Rd, Morrison, CO. Get ready for some hill sprints!

-CrossFit Games will be airing LIVE at Verve starting Wednesday and through the weekend.  

-Verve Pool Party July 26th @ 2pm at the Exdo Center!  

Thursday 140717

In teams of 3, complete the following for time:
60 x 50m sled sprints, 90#(70#)

Post times to comments and BTWB

IMG 0177 475x712 Thursday 140717

Lexi getting some gymnastics work in on our makeshift pommel horse.


Verve is hosting an in house Non-Sanctioned Olympic Lifting Meet. #whatsupwiththat

Saturday August 2nd Verve will be hosting an oly meet starting at 2pm (no changes will be made to the regular Saturday class schedule). The cost is $10 per athlete, to register you simply need to email and hand over $10. The last day to register for the meet will be Monday July 28th @ 8pm.

So what does all of this mean? Specifically what is “Non-Sanctioned”? Non-Sanctioned means we will be getting our lift on in a less formal setting. The purpose is to introduce an athlete to USA Weightlifting style competitions in a more relaxed environment but with the some of the same International Weightlifting Federation rules to be followed.

  • Non-certified weights and bars are being used.
  • Competition will be conducted in kilograms.
  • One piece singlet not required.
  • Technical infractions, such as press-out, knee touch, bar oscillation will be noted and penalized with a “no-lift”.
  • Weigh-ins will be clothed and in kilograms.
  • Attempt time limits will not be rigidly enforced.

You will have three attempts to reach a 1RM snatch and three attempts to reach a 1RM clean & jerk. You will have to declare your weights, in kilograms, before lifting. The bar will be preloaded before you enter the platform. There are three judges watching each lift to determine if it is a good lift or an unsuccessful lift. There will be prizes for 1st, 2nd, and third place. These prizes are based on the athlete with the highest Olympic Total in comparison to their bodyweight. The Sinclair Coefficient is used to find an athlete’s Total, the athlete’s sex is taken into account. So everyone will be competing against everyone.

Joylyn will be hosting a 30 minute clinic on Monday July 28th @ 7pm to help explain how to prep for an oly meet. How to choose and warm-up to your opening weight, how to choose the weight for your second and third lifts, and help answer any other questions you may have. There is some strategy to competing in an oly meet, come learn all about it.

Spectators are welcome. Come see some heavy lifting and join in the PR celebrations. If you would like to volunteer to help during the meet please email, the goal is to give every competing athlete their own water boy/ girl. I kid. Kind of.

Wednesday 140716

30 Snatches, 135#/95#

Post scores to BTW.

chicken enchilada bake 475x229 Wednesday 140716

Chicken Enchilada Bake

Chicken Enchilada Bake

Recipe from Juli Bauer at (click here for the original)

Zoned by our very own Robyn Kunick-Bosch


  • coconut or olive oil spray, for greasing baking dish
  • 1 pound cooked, shredded chicken (I used a rotisserie chicken) (16PRO)
  • 1 (14 ounce) can El Pato enchilada sauce (3CHO)
  • 490g (~¾ cup) of 505 jarred or any canned diced green chiles (2.5CHO)
  • 357.5g (~2-3) orange bell peppers, seeded and diced (or any color you like)(2.5CHO)
  • 97g (~⅔cup) red onion, diced (1CHO)
  • 2 garlic cloves, minced
  • ½ teaspoon chili powder
  • ½ teaspoon dried oregano
  • salt and pepper, to taste
  • 2 eggs, whisked
  • cilantro, to garnish
  • goat cheese, to garnish (optional)


  1. Preheat oven to 350 degrees. Grease an 8×8 glass baking dish.
  2. In a large bowl, add shredded chicken, enchilada sauce, green chiles, bell pepper, onion, garlic, chili powder, oregano, and salt and pepper. (feel free to be generous with the salt) and mix well.
  3. Then add eggs and mix well to incorporate.
  4. Pour mixture into baking dish.
  5. Place in oven and bake for 1 hour and 15 minutes. Check at 1 hour to see if eggs have completely cooked through and cook extra 15 minutes, if needed.
  6. Let rest for 5 minutes then garnish with goat cheese (optional) and cilantro.

Total Zone Blocks 18 PRO, 9 CHO

Weigh out entire dish when done cooking minus the weight of the dish and divide by 18 to tell you how much 1 PRO/0.5CHO weighs.

Throw a little sliced avocado or guacamole on top to balance out the fats.