Friday 140812

2012 Open Workout  12.1

As many reps as possible in 7 minutes of:
*Must two hand touch a target 6″ above max reach

Post reps to comments or BTW

IMG 0174 475x316 Friday 140812

Elizabeth “Lillie” Glaws has been working on her snatches in preparation for the Granite Games this weekend. Good luck Lillie!!

There is a lot of info in this post, so hunker down and get to reading!

Follow this link to check out the workouts

Here are the heat times for our athletes so you can go cheer them on!
-Team Vicious and Delicious and Team Lazy Has-Beens @ 9AM and 12:45PM
-Team Hall’n Lumber Duo and Team M as in Mancy and Team Swingers @ 9:25AM and 1:03PM
-Jay Cain @ 11:05 and 2:05PM
-Colby Knepp @ 11:30am and 2:18PM
-Chris Zienkievicz @ 11:55am and 2:31PM
**BASICALLY there is action going on all day, come and support the many Ververs!!!




As coaches, we see almost all of your smiley faces throughout the day.  In our conversations, we hear about any issues or frustrations you may be having about your training at the gym.  Here are some common frustrations we here:
**”My knee is hurting, but I think I will just wait to see if it goes away”
**”I am very frustrated, my numbers aren’t going up and some of them are even going down”
**”I have been following …(insert name here)….. training program, doing 2 WOD’s a day and I don’t see myself getting better”
The next thing we ask as coaches is when was you last rest day?  Very often, we get a bewildered look and reply of “I really liked the workouts this week” or “I had some drinks this week and I need to work them off”.

I want to take a moment to emphasize the importance of programming rest in your routine.  Rest is not only for the weak or the old or the deconditioned, it is the only opportunity your body has to fully recover from the damage we do to it during our intense workouts.  Here is outake from a similar post by CrossFit Roots:

“Rest days allow for physiological and psychological benefits that are vital to athletic progress.

Physiologically, rest allows the body to learn from and adapt to the recent physical stress, repair muscles, rebuild, and be stronger and better adapted for the next physical challenge (in our case, a workout). In CrossFit we believe in relative intensity and work to dial in our athletes’ workouts to an intensity level that hovers in the “hard but doable” realm. The result is an adaptation that continuously tips the athlete toward stronger, more skilled, faster, you get the point. But the CRAZY PART is that this adaptation takes place during the rest and recovery phase, not during the workout! Too much intensity or too little recovery blunts the adaptation creating an athlete that is headed toward plateau rather than continuous improvement.

Psychologically, and when viewed correctly, rest days give us a mental edge in workouts. When an athlete embraces the time off they come back stronger and work harder in workouts. I say “when viewed correctly” as many athletes feel guilty about their rest days and instead waste tons of mental energy worrying about not working our rather than reaping the benefits.

As athletes (and not just CrossFit athletes) we constantly chase performance and for many, appearance too. We’ll do anything for a better run time, a faster Fran, or a heavier deadlift. Change my diet? Sure, tell me what I can and can’t eat. Buy the right shoes? Sure, where do I pay? Take a day off? NO WAY.”

Here are some signs that you are overtraining and need some valuable rest:

  • Decreased Coordination or performance
  • Prolonged Illness
  • Decreased desire to train
  • Soreness that lasts longer than usual
  • Feeling lethargic even after getting adequate sleep
  • Increase in nagging pains in the joints or muscle
  • Your results/progress are coming to a screeching halt

The goal is to not come to this point and ensure that you are getting rest now so you don’t have to pay later, but if you are here then take a couple of rest days.  If Verve is your escape from life, than come in and mobilize, roll out, socialize. 

*There will be a Snowboard on the Block Expo going on at the EXDO center all day Saturday, so be aware of the parking situation.

*Hinshaw Seminar is Saturday, September 27th.  The details and sign ups can be found here.  Again, I highly recommend this seminar as a way to find the ideal place for you to train your endurance without just running more and hoping it gets better.



Thursday 140911

For time:
Push jerk 135#(95#)
Front squat 135#(95#)
*3 Burpee penalty everytime the bar is dropped.

Post times to comments and BTWB

NF 475x316 Thursday 140911

In September of 2001 I was a junior in college. At midnight on September 11th I was in a bar celebrating a friend’s birthday. I spent the morning of September 11th sleeping off my hangover until one of my sorority sisters came into my room and told me I needed to get up, “why?” I asked. “Because the world is ending” she said. I thought she was joking until I went downstairs and saw what was on the television. I remember watching and feeling absolutely confused, as though what was happening was not real. I eventually went back upstairs and got ready for class. I went to class, still not sure how I felt about everything I saw. I have a hard time saying this but the truth is, it would not be until many years later that I could fully comprehend the magnitude of the events of September 11th. A 20 year old college student in Colorado left me quite removed and self focused.

I joined Cunningham Fire Protection District in August 2007. And in September of 2008 I climbed 110 flights of stairs wearing my full bunker gear. 46 of those flights were with me wearing my mask and breathing oxygen from the bottle on my back. I did this on September 11th in honor of the men and women fire fighters of FDNY that climbed the 110 flights of the Twin Towers in an effort to rescue those in the building. I was not facing fire, I was not facing scared and injured people rushing past me to exit the building, I was not facing a race against time. I was simply walking up steps, one at a time, and I almost quit. I experienced a mental fear that came from being in a small stairwell with my fellow fire fighters, few exit opportunities, and a mask on my face that made me very aware of my own breathing. It was in that moment, for me, that what happened on that day 7 years prior hit me like a brick. The fear, the panic, the bravery, the courage, the loss, all of it. Before the climb started I was handed a picture of an FDNY fire fighter who died on September 11th. I was asked to carry it as I climbed, I was asked to make the climb in his honor. I finished the 110 flights, and when I got to the top I hung my head in silence for Battalion Chief Edward F. Geraghty  and the other 342 fire fighters that died that day. To think about what they faced, to think about the chaos that was going on around them, and they climbed on. I hung my head in silence for the men and women who saw the same things that day, who were not Emergency Personnel, and dug down deep inside themselves to perform some of the most courageous acts, the most selfless endeavors to help, and even save the lives of people around them.

My reflection on September 11th has changed over the years. It went from a generalized sorrow over the loss of life to a deep appreciation for the human spirit. How we think back on 9/11 is different for each of us but I hope we all think back none the less. Today, September 11, 2014, 13 years later I will take a moment to think about those who are alive today holding on to memories of someone they lost on 9/11/01. I will think about those who gave their lives so that others could live. I will think about the 2,977 men and women who did not wake up to see September 12th:

343 FDNY Fire Fighters
23 New York City Police Officers
37 Port Authority Police Officers
8 Private EMTs and Paramedics
2,195 New Yorkers
87 Passengers of American Flight 11
60 Passengers of United Flight 175
125 Pentagon workers
59 Passengers of American Flight 77
40 Passengers of United Flight 93

IMG 0737 300x300 Thursday 140911

May you never be forgotten.


Wednesday 140910

Five rounds for time:

10 Deadlift, 225# (155#)
15 Kettlebell swings, 24kg (16kg)
15 Toes to bar

Post time to comments and BTW.

IMG 01281 475x712 Wednesday 140910

Joel making practice perfect.

A love letter to you from JJ:

We seek virtuosity.  Coach Glassman refers to virtuosity as “doing the common uncommonly well.”  When it comes to CrossFit, it’s performing these functional movements in such a way that they often look effortless.  Watching someone perform a heavy snatch or high reps of muscle-ups with an ease that nearly takes our breath away.  You can see virtuosity all around you outside of our walls at Verve too.  

Whether a it’s an experienced co-worker who gets a big project done in half the time, without an air of stress or even your mom making an amazing breakfast for a big brood of family without so much as a bit of worry.  It comes as a result of discipline and mindfulness practiced consistently over a long period of time.  When we offer skills clinics or seminars, those are great opportunities to spend extra time improving yourself, but also not necessary if you get the most out of each class.  

We do demand perfection from our athletes.  If you can’t handle that demand for perfection, then you are in the wrong place.  You pay us for excellence and we deliver.  We demand the same excellence in coaching from ourselves too.  We study daily, we learn constantly, we offer feedback regularly.  Visitors often comment when dropping into Verve how well everyone moves and that all of our athletes must be very experienced . . .Yes and no.  Some of us have been doing CrossFit for nearly a decade, some have been at Verve only a year, and some are fresh out of Elements or Foundations like we all were at one point.  With a commitment to seek virtuosity, we all continue to progress as athletes.  We may see the broad arc of PR’s when we are new flatten some, but it still continues to average up, despite some peaks and valleys.  We may sustain an injury outside the gym, or train through a challenging life change, but if we leave our egos at the door, listen to our coaches and train consistently, our journey and fitness improves. 

It’s a special relationship between a coach and an athlete; we care about your movement and daily health.  Care so much that I don’t hear the music because I’m analyzing your torso angle in relation to the barbell your are lifting.  I care about your knees tracking over your feet on a consistent basis, from every time you squat in Verve to when you squat to pick up your child or pet.  Because we know that over time, good mechanics will consistently improve intensity which breed good results, i.e. optimal health and fitness.  

The cueing and correcting in a warm-up or skill session is your opportunity to demand that perfection from yourself.  Listen and aim to perform; please modify or scale to what your coach tells you.  If I tell you to get off the rower your last round and walk right over without a break to breathe and finish out your last round of wall-balls, it’s because I know without a doubt you can be successful.  We know your limits and aim to broaden them over time as you train.  Over time, that discipline will lead to you to move well without having to think about it, may prevent an injury or your health failing.  This leaves you the ability to focus on breathing or chatting with your child as you are carrying 18 bags of groceries in from your car in one trip . . . and that is every bit as much of a “fist-pump-in-the-air-WIN” moment as a “podium-spot-WIN” somedays.  More time with the ones we love or doing what brings us joy is the ultimate goal for all this hard work and suffering, even if sometimes it’s just squeaking by slightly faster than James OG.  I want you all to do take that success inside our walls and spread it outside as far as you want it to reach.  Thank you for being a part of our culture of community and excellence.  How are you going to seek virtuosity inside or outside today?

Tuesday 140909

For time:
Run 800 meters
20 Push press 135#(95#)
Run 800 meters
35 Push press 115#(75#)
Run 800 meters
50 Push press 75#(55#)

Post time to BTWB


IMG 0167 475x712 Tuesday 140909

Luke is having way too much fun while his partner suffers!

You know what’s better than a hot cup of coffee?  Nothing!  Sorry to all my friends and readers that don’t indulge, but the below is going to be about the benefits of drinking coffee.  I love coffee.  At night when I’m falling asleep in bed, my last thought is sometimes about the morning and the wonderful nectar I’ll be consuming when I wake up.  Fresh coffee plus heavy whipping cream equals a great start to my day!

There are tremendous benefits to consuming coffee as well.  Use the comments to dispute any of the below but tread lightly, that’s coffee you’re disrespecting and it’s friends are many.

Coffee can help you reduce muscle soreness and recover faster:

A study had women consume 5mg of of caffeine, about 2.5 half cup of coffee, at the 24 and 48 hour time frame after a muscle damaging workout.  They also had a placebo group involved in the study as well.  The group that consumed the caffeine reported between 26 and 48 percent less muscle pain than the placebo group.  Maximal strength recovery was also faster.

Coffee can increase your metabolic rate:

According to evidence, coffee can increase your metabolic rate by anywhere from 3 – 10 percent.  Coffee can also modulate blood sugar and improve insulin sensitivity.  This doesn’t mean that coffee is the magic weight loss solution most of the world is in search of.  If adding coffee is the only difference made in a diet, body composition is likely to not change.  

Coffee can be used for a great endurance performance boost:

In a time trial of elite 1500 meter runners, the runners that consumed coffee ran an average of 4.2 seconds faster than the placebo group in the study and the best time was 17 seconds faster with coffee.  

So how do we get the best results from coffee?  Well most people become habituated to coffee, this means you’ll get the greatest performance boost if you don’t consume it daily.  If you’re going to use coffee as a performance booster for a competition, it is recommended that you stop consuming it 5 days prior to the day of the competition.  That sounds like a difficult 5 days to this trainer, but perhaps it’s worth a shot.  

Post your thoughts to comment.  For the full article the above was referenced from as well as links to the references used in the studies, click HERE.


CrossFit Weightlifting Trainer Course – August 29 and 30, 2015

CFSC OlyWeightlifting Black CrossFit Weightlifting Trainer Course   August 29 and 30, 2015

CrossFit Weightlifting Trainer Course

Date: August 29-30, 2015

Time: Saturday 9am – 4pm and Sunday 9am – 3pm

Location: CrossFit Verve

3344 Walnut Street, Denver, CO

Spend two full days with CrossFit Coach Mike Burgener OR one of his tier one coaches staff learning, studying and practicing the Snatch and Clean & Jerk. The Snatch and Clean & Jerk bring speed, power, coordination, agility, accuracy and balance to your strength training. These lifts are indispensable to CrossFit programming and expert coaching is a powerful advantage.

Click here for more information and to register.

CrossFit Level 1 Certificate Course – October 25 and 26, 2014

CFL1 WebLogo Wht 2 CrossFit Level 1 Certificate Course   October 25 and 26, 2014

CrossFit Level 1 Certificate Course

Date: October 25 and 26, 2014

Time: 9 am – 5:30 pm

Location: CrossFit Verve

3344 Walnut St, Denver CO

The Level 1 Certificate Course introduces the methodology, terminology, and movements foundational to CrossFit. The course is comprised of lectures, movement “break out” sessions for hands-on practice, and workouts. These elements enable participants to better apply the program for personal use and to begin training others with CrossFit.

Click here for more information and to register.

CrossFit Kids Course – October 11 and 12, 2014

CFK logo white CrossFit Kids Course   October 11 and 12, 2014

CrossFit Kids Course

Date: October 11-12, 2014

Time: 9 am – 4 pm

Location: CrossFit Verve

3344 Walnut St, Denver CO

CrossFit Kids is meant to be BIG fun for all ages. Broad-Inclusive-General fun. Fun means we provide an active alternative to sedentary pursuits, which means less childhood obesity and all-around better health for our children. Further, the needs of second graders and high school varsity wrestlers differ by degree and not kind; the program is scalable for any age or experience level and accounts for the varied maturation status one can find in a class full of kids. CrossFit Kids is designed to be minimalist; it is inexpensive and often requires little or no equipment, allowing a wide array of socioeconomic groups an opportunity to be physically fit and physically active throughout their lives.

Please note – there are some prerequisites that must be completed prior to registering for this course! Click the link below for more information.

Click here for more information and to register.

Aerobic Capacity Seminar w/ Coach Chris Hinshaw – September 27, 2014

Aerobic Capacity Seminar w/ Coach Chris Hinshaw

Date: September 27th, 2014

Time: 9am – 5pm

Location: CrossFit Verve

3344 Walnut St, Denver CO

Aerobic Capacity Seminar Flyer2 at CrossFit Verve 475x618 Aerobic Capacity Seminar w/ Coach Chris Hinshaw   September 27, 2014

Spend a full day with Coach Chris Hinshaw learning how to identify, asses and develop your resistance to fatigue and biomechanical efficiency. Participants will receive individualized running form analysis and a simplistic approach to advanced endurance training. 

This seminar is appropriate for coaches, trainers and athletes looking to create a more robust and efficient aerobic system.

Click  here to register and for more information.

Monday 140908

Overhead squat 3-3-3-3-3

Then, every minute on the minute for 8 minutes:
1 Snatch balance + 1 overhead squat @ 60% of 3RM

Post score to comments or BTW.

IMG 9868 475x316 Monday 140908

Dakota looking strong in the bottom.

Small nagging injuries are pretty common among CrossFitters and a few days rest usually does the trick. Less common are some of the more serious things, like torn ligaments and broken bones.

If you’re coming back to training from a pretty serious injury, here are few things to keep in mind:

  1. Take it slow.
  2. Listen to your body.
  3. Listen to your coach (duh).
  4. Communicate with others who have had the same injury.
  5. Consult a great physical therapist
  6. Take your recovery serious

For an in-depth run down, click here to check out this great article by William Imbo at BoxLife Magazine.

Sunday 140907

Three rounds for time:

10 Deadlift, 275#( 185#)
50 Double unders

Post time to comments and BTW.

IMG 0164 475x316 Sunday 140907

Power couple Holly and Dan coming to Verve on Friday PM before going out and enjoying their anniversary. Seriously awesome people.

Sunday Funday reading, because it’s good to learn . . . 

Anahad O’Connor’s New York Times article “A Call for a Low-Carb Diet That Embraces Fat” reinforces CrossFit’s long-standing stance on nutrition in contradiction with the NSCA and ACSM’s guidelines.