Saturday 150718

In teams of 2 complete as many rounds as possible in 20 minutes of:
30 Synchronized air squats
20 Synchronized push ups
15 Synchronized strict pull ups
10 Synchronized hand stand push ups

Post times to comments and BTWB


Holy Paleo Pop-up Batman!!

That’s right folks, today @ 2:30pm-3:30pm Verve is hosting a Paleo Pop-up. An expo introducing you to Denver based paleo enthusiasts. Meet the vendors, learn about their products/ services, and taste samples. Around 3:30pm take a seat and be prepared to get your learn on from a tag teamed nutrition lecture by Maddie Berky and Clara Wisner. Bring your friends and family!!

Earlier in the day, from 11am-2pm, Teton Waters meat truck will be parked in front of Verve. Their truck will be filled with delicious grass fed beef products, better clean out your freezers ahead of time!!

Verve is hosting several CrossFit seminars this summer:

-CrossFit Weightlifting Trainer Course August 29th-30th
-CrossFit Level 1 Certificate Course September 5th-6th

Each of these seminars provides an opportunity to expand your CrossFit knowledge. Ever wondered how to work a weakness, how to improve your olympic lifts, what is the science behind CrossFit? These questions and more can be answered through these amazing 2 day courses. Click on our “Events” page to learn more about each and get signed up.

The O2X Summit Challenge will be August 15th at Winter Park Resort. All the Verve trainers are doing it, which means so should you. You can sign up at the front desk at Verve.

Front Range CrossFit is hosting the first annual Do More Charity Challenge October 3rd-4th. It’s a 6 person team competition. We already have a few people interested, Verve will put $600 towards registering a team, make your intentions known in the comments section so others can join you or email me so we can put together a team, Click here for more info and rules.

Friday 150717

For time:
Run 1 Mile
50 Alternating dumbbell snatch as heavy as possible
Row 1000 Meters

Post time to comments or BTW

"Hey bro, Wednesday is MY day to wear the orange shorts!" - the bromance has reached its peak.

“Hey bro, Wednesday is MY day to wear the orange shorts!” -You can see Nate and Clancy’s style blog @

WHAT IS YOUR WHY? – Anna Mattson

Recently, Cherie Chan posted a statement on twitter “when it seems like downhill is the only direction, you turn a corner n start a climb. Fitness is not linear, happy to be headed up again”.  Do you ever feel like your training has its’ peaks and valleys?  It is at moments that we hit those valley’s that we have to remind ourselves WHY we joined this community in the first place.  As of late, I have felt my training had fallen into a slump, I am not especially happy with my physique (being candid here), and I felt like I was not seeing the gains I was hoping for – I am in a valley.  Cherie’s post helped to remind me #1- that my fitness journey is not going to be all highs and it is natural to become slightly disengaged and fall into a slump, and #2 I didn’t get into CrossFit to win all of the competitions and to be the strongest person in the gym.  Why did I get into CrossFit (I need a little reminding myself at times)?
#1 – It is FUN
#2 – Some of the best results I have seen in my physique above all other training methods I have followed
NONE of those reasons include winning competitions and being the strongest!  Ahhh, I am re-centered.

SO, I ask you, WHAT IS YOUR WHY?  Why did you get into CrossFit?  What keeps you coming in?  Please take a second to post and get to know you a little better.


-TETON WATER meat truck will be HERE Saturday, 7/18 from 11am – 2pm for all of your meat needs.  They accept cash and credit cards.

– The following vendors will be here with samples and answers to your questions for the Paleo Pop-up this Saturday!
White Buffalo Kitchen (will be doing an awesome giveaway!)
-Colorado Cider Company
-Haiku Foods
-Cynthia Farris – fermentationist
-Paleo Dave-
-Lindsey Taleff- personal chef
-rEvolutionary Lifestyle (me)
-True Human Health
-Saso pepper co with jacksons honest chips
– Kulture superfoods


Thursday 150716

Front Squat
10 – 8 – 6 – 4 – 2

Then, every 2 minutes on the 2 minutes x 10 minutes:
10 Front squats @ 50% of 2 rep max
10 Bar facing burpees

Post loads to comments and BTWB



10 Signs You’re Becoming a Fit Girl By the awesome people at Eat To Perform, and brought to your viewing pleasure by Courtney Shepherd (click here for full article)

Yep, that’s right folks, this is a blog devoted to the ladies. Now gentlemen don’t get your panties in a twist (see what I did there, still used a feminine laced analogy when addressing men, you know, because this is the ladies blog today), when I come across an article making fun of the trials and tribulations that exist for the in shape male, then I will make it the men’s blog for the day and post about it. Now that I’ve said that, I’m certain one of you out there has just accepted that passive aggressive challenge, and I hope to find a message in my inbox later today with such an article attached.

We spend an hour a day (may be more) in the gym working on our snatch, deadlift, back squat, pull-ups, etc. We go home and make our best efforts to practice good nutritional habits. We do this because we have begun to appreciate how strong we can be and when we take care of it, all the amazing things our bodies can do. After all this time, effort, and work, at the end of the day we thought our biggest problem was that we couldn’t figure out how to fit in a WOD when we go on vacation. . . as it turns out, CrossFit has created bigger problems for us. 

1) Shopping is going to be your most dreaded task.

Try being in shape—having muscular legs, a booty, and a thick back. You will struggle to find anything thing that fits you right! Even clothes that are made for working out are going to leave you irate at times. When you have to go up 3 dress sizes because your back won’t fit into the size your waist and hips do, you know you have struck the jacked lottery!

2) People will ask to feel your muscles.

This one I still don’t understand but hey, maybe it’s like the equivalent of asking a pregnant lady to feel her belly? I can’t say for sure (I have never been pregnant) but I can’t tell you the number of times someone has asked if they can feel my biceps, or asked me to flex for them. I am not sure about everyone else, but this is always super awkward and you’re faced with a dilemma – either brushing it off with a giggle, or actually letting this random person touch you. It’s a dilemma of greatness!

3) Everyone is going to ask if you take steroids.

I have training partners who used to tell me “That just means you are good, and shattering others expectations.” Sure that’s cool to think about the first few times it happens, but then it’s old. Sometimes I just answer with, “Duh, didn’t you know every strong female who lifts and builds muscle is on juice? Remember, women can’t build muscle like men”…or something dumb like that. Plus, we have to downplay a shit ton of hard work and come up with other reasons women get muscles so we can feel better about ourselves. Take it as accomplishing a new level of greatness.

4) Having to wear “normal people” clothes is going to be a struggle.

Remember number 1, where shopping makes you want to pull your hair out? So will getting invited to events where you can’t just wear your sweats and be happy. This literally means any event that calls for anything fancier than your nicest yoga pants is going to cause you anxiety. I have to base my acceptance of invitations based on whether or not I will stand in agony for hours staring in my closet trying to find something that’s acceptable for those normal people events.

5) You are going to check squat depth any time you bend down.

I am not making this up; sooner or later you are going to be practicing your squat form every time you drop something, or sit on the toilet. It’s like a rite of passage or something. You might practice your deadlift lockout more times outside of the gym than on actual deadlift day. I mean why not?! Why waste that opportunity to improve upon that sought after awesomeness! I think every time I bend/lean over I think about my deadlift form!

6) You will have bruises all over that people are going to ask about.

This is one of my favorites about being a lifter! I mean, besides being strong and all that stuff… that’s kind of cool too, but I enjoy when others ask about my weird bruises. Those who understand them make me even happier! It’s like a badge of honor you wear and think is totally normal, while others will question your safety. Either way—you get a great laugh and great facial expressions explaining them.

7) Your shoe collection will change.

You will no longer own a bazillion pairs of those cute high-heeled pumps (well maybe you will) but you will soon start to see the beauty in sneakers, weightlifting shoes, cross trainers—anything that you can wear to the gym! Your bag may be filled with 3-4 pairs at any given time as well. People will notice and comment on this.

8) You will avoid things that could mess up your training.

This can be in any situation—going out all night drinking, your diet choices, and your choices in friends. Anything. When you are someone who loves the gym and you’re dedicated to lifting weights and living that lifestyle, you will make choices that support that. 

9) You can carry your groceries all by yourself.

Yah, having help is great and always appreciated but having the physical means to do so will reassure yourself of your strength and capabilities. Plus, don’t act like it’s not a race or competition to see if you can carry all the bags in with one trip! You know you have all done it.

10) You will miss lifting when you are unable to do so.

I have come to appreciate missing the gym. Distance makes the heart grow fonder, or something, right?! But in all honestly, I believe this is a sign you are truly a lifter, and truly committed to this stuff! This is something most will not understand, but those who partake in the strength journey and love training will totally know this feeling!

Well may be this list is slightly more universal than it’s title eludes to, I’m sure you men have experienced a few of these problems for yourselves. . . but I’m still waiting for that article in my inbox. 

Don’t forget to come by Verve this Saturday from 2:30pm-4:30 for our Paleo Pop-up!!

Wednesday 150715

For time:
Power snatch, 135#(95#)
Toes to bar

Post times to comments and BTWB

Jake working through some hang dumbbell cleans during yesterdays workout.

Jake working through some hang dumbbell cleans during yesterdays workout.


Do Wednesdays have special powers? 

Maybe. It’s universal hump day. It’s gives us an internal feeling that we are almost to the end, it’s all down hill to Friday. And I don’t know about you but that makes me feel special. What else is up with Wednesdays? Well, if any of you come to open gym on Wednesday nights, following regionals, you may have noticed a group of people working out together. This group starts their workout at 7pm and goes to the end of open gym. Who are these people and why are they doing this? Prior to the 2015 open, in the same fashion as the year before, Eric and I made the decision to use the 5 open workouts and the 5 Tuesday regional team qualifier workouts to find the 4 men and 4 women that would make up the Verve regional team. As an added change, we also decided after regionals this team would continue to train together in preparation for 2016. This is the group of people working out on Wednesday nights. Why? To build team camaraderie. Over the last few years, I think we can all agree, the team division at regionals has become more competitive. For the first time ever in Verve history, we wanted to try out the idea of having a team train together all year long, to see the benefits that can come from a group of people truly knowing each others strengths and weaknesses. To let a team fail together and build each other back up, to succeed together and be each other’s support.

Along with that we also recognize that a lot can happen in a year, people can be injured, a job can force a move, etc. The team asked the next man and woman on the list from the open to train together as well. No special invite, just simply asking the next person in line to be a training buddy. What is our programming? It’s no secret. We are doing Hotdogs and Cupcakes, the same thing written on the whiteboard at Verve. Because Verve was still in the middle of an Olympic lifting cycle following regionals, the team just got started a little early and is about 3 weeks ahead. What do we do on Wednesday nights? We do HD&CC followed by a workout that has usually been written/ programmed about 2 hours before it’s done, it’s just simply that we get to do it together. It’s 2 hours of team building. I wrote a blog post just before this round of Hotdogs and Cupcakes started, a blog to interested competitors. I discussed meso/ macro/ micro cycles and an ideal training template for this current strength cycle. The team follows that same training template. With the exception of Wednesday nights, we are simply at Verve on our own time, following the strength program, and joining some WODs.

I’ve had a few questions come up over the last few weeks about this Wednesday night training, hopefully this has helped answer them. If not, if there are additional questions out there, please leave them in the comments section or feel free to email me,

Now go out there and have one heck of a hump day. (I know how that sounds, I’m okay with it)

*Verve is hosting a Paleo Pop-up this Saturday from 2:30pm-4:30pm. Open to anyone and everyone, come check it out!!

Tuesday 150714

As many rounds as possible in 25 minutes of:
20 Wall balls 20#(14#)
10 Box Jumps 24″(20″)
20 Dumbbell hang power cleans 40#(25#)
Run 400 Meters

Post rounds to BTWB

Charles looking swole after a quick 100 deficit push ups!

Charles looking swole after a quick 100 deficit push ups!

The article below was featured in The New York Times and is what most of us already know when it comes to Fat in our diets, but the article was too good not to post in it’s entirety.  If you want to click through and read the comments, click the title of the article below.  

Why Is the Federal Government Afraid of Fat?

By Dariush Mozaffarian and David S. Ludwig

Since the publication of the federal government’s 1980 Dietary Guidelines, dietary policy has focused on reducing total fat in the American diet — specifically, to no more than 30 percent of a person’s daily calories. This fear of fat has had far-reaching impacts, from consumer preferences to the billions of dollars spent by the military, government-run hospitals and school districts on food. As we argue in a recently published article in The Journal of the American Medical Association, 35 years after that policy shift, it’s long past time for us to exonerate dietary fat.

The guidelines changed how Americans eat. By the mid-1990s, a flood of low-fat products entered the food supply: nonfat salad dressing, baked potato chips, low-fat sweetened milk and yogurt and low-fat processed turkey and bologna. Take fat-free SnackWell’s cookies. In 1994, only two years after being introduced, SnackWell’s skyrocketed to become America’s No. 1 cookie, displacing Oreos, a favorite for more than 80 years.

In place of fat, we were told to eat more carbohydrates. Indeed, carbohydrates were positioned as the foundation of a healthy diet: The 1992 edition of the food pyramid, assembled by the Department of Agriculture, recommended up to 11 daily servings of bread, cereal, rice and pasta. Americans, and food companies and restaurants, listened — our consumption of fat went down and carbs, way up.

But nutrition, like any scientific field, has advanced quickly, and by 2000, the benefits of very-low-fat diets had come into question. Increasingly, the 30 percent cap on dietary fat appeared arbitrary and possibly harmful. Following an Institute of Medicine report, the 2005 Dietary Guidelines quietly began to reverse the government’s campaign against dietary fat, increasing the upper limit to 35 percent — and also, for the first time, recommending a lower limit of 20 percent.

Yet, this major change went largely unnoticed by federal food policy makers. The Nutrition Facts panel on all packaged foods continued to use, and still uses today, the older 30 percent limit on total fat. And the Food and Drug Administration continues to regulate health claims based on total fat, regardless of the food source. In March, the F.D.A. formally warned the manufacturer of Kind snack bars to stop marketing their products as “healthy” when they exceeded decades-old limits on total and saturated fat — even though the fats in these products mainly come from nuts and healthy vegetable sources.

The “We Can!” program, run by the National Institutes of Health, recommends that kids “eat almost anytime” fat-free salad dressing, ketchup, diet soda and trimmed beef, but only “eat sometimes or less often” all vegetables with added fat, nuts, peanut butter, tuna canned in oil and olive oil. Astoundingly, the National School Lunch Program bans whole milk, but allows sugar-sweetened skim milk.
Consumers didn’t notice, either. Based on years of low-fat messaging, most Americans still actively avoid dietary fat, while eating far too much refined carbohydrates. This fear of fat also drives industry formulations, with heavy marketing of fat-reduced products of dubious health value.

Recent research has established the futility of focusing on low-fat foods. Confirming many other observations, large randomized trials in 2006 and 2013 showed that a low-fat diet had no significant benefits for heart disease, stroke, diabetes or cancer risks, while a high-fat, Mediterranean-style diet rich in nuts or extra-virgin olive oil — exceeding 40 percent of calories in total fat — significantly reduced cardiovascular disease, diabetes and long-term weight gain. Other studies have shown that high-fat diets are similar to, or better than, low-fat diets for short-term weight loss, and that types of foods, rather than fat content, relate to long-term weight gain.

This is not to say that high-fat diets are always healthy, or low-fat diets always harmful. But rather than focusing on total fat or other numbers on the back of the package, the emphasis should be on eating more minimally processed fruits, nuts, vegetables, beans, fish, yogurt, vegetable oils and whole grains in place of refined grains, white potatoes, added sugars and processed meats. How much we eat is also determined by what we eat: Cutting calories without improving food quality rarely produces long-term weight loss.

Recognizing this new evidence, the scientists on the 2015 Dietary Guidelines Advisory Committee, for the first time in 35 years have sent recommendations to the government without any upper limit on total fat. In addition, reduced-fat foods were specifically not recommended for obesity prevention. Instead, the committee encouraged consumption according to healthful food-based diet patterns.

The limit on total fat is an outdated concept, an obstacle to sensible change that promotes harmful low-fat foods, undermines efforts to limit refined grains and added sugars, and discourages the food industry from developing products higher in healthy fats. Fortunately, the people behind the Dietary Guidelines understand that. Will the government, policy makers and the food industry take notice this time?

Monday 150713

Push Press

Then every minute on the minute for 10 minutes
1 Push press @ 90% of 2 rep max
+ 10 deficit push ups on (2) 45#(35#) plates

Post weight to BTWB.


Francis and Sarah saying I do while Nat leads the ceremony.

Francis and Sarah saying I do while Nat leads the ceremony.

I posted a blog earlier regarding a charity golf tournament that one of our members is on the board of.  The charity tournament is this weekend and there are only a few foursomes open.   

Verve member Brandi Thomas is a board member for the Christmas Crusade for Children.  Each year the charity puts on a golf tournament that helps raise funds.  I know there are a lot of Verve members who golf so we are taking this opportunity to promote the upcoming charity golf tournament on July 18th at Buffalo Run Golf Course.  That’s this coming Saturday.  

Four person teams with play in a scramble format.  What that means is that each person tees off, the next shot is then played from the best lying shot and each person in the group hits from that spot and continues to hit from the best shot until someone holes out.  This is great for those of us that don’t have a zero handicap, I’m looking at you Clatterbuck. 

Breakfast and lunch are included with the tournament fees.  There are prizes for the longest drive and closest to the pin.  There will also be 4 Hole in One prize opportunities.  

Here’s some information about the Christmas Crusade for Children Charity:

Law enforcement officers nominate children in need. Each officer warrants that he/she has personal knowledge of each child, and agrees to pick up donated gifts at 7075 W. Hampden, to be delivered to each child by Christmas Day. The children’s names are entered into the Christmas Crusade computer system, wherein each child is given an identification number. This allows each child to be confidentially tracked throughout the process and ensures that each child will get a gift. KYGO-FM on-air personalities tell the stories of individual children soliciting pledges of new, unwrapped toys. Listeners like you respond by calling the Christmas Crusade Hotline. Sponsors follow up by bringing the gifts to the Christmas Crusade Headquarters where they are bagged, tagged and passed along to the child’s nominating officer for delivery. Gifts for non sponsored children are purchased through cash donations to the Christmas Crusade, which is a non-profit organization as described in section 501(c)(3) of the Internal Revenue Code.

If anyone is interested in putting together a team for the tournament, talk to Eric.  If you have a foursome ready to go, you can register HERE.  

Sunday 150712

As many rounds as possible in 20 minutes of:
5 Thruster, 95#(65#)
7 Hang power clean, 95#(65#)
10 Sumo deadlift high pull, 95#(65#)

Post reps to comments or BTW

Texan and Mexican all in one dish!!!

Texan and Mexican all in one dish!!!

Tex-Mex Hash Breakfast Casserole – coming to you from PaleOMG

Serves: 4-6
  • 1lb Grass fed Ground Beef
  • 2 sweet potatoes, shredded
  • 1 small yellow onion, diced
  • 6 eggs, whisked
  • 2 garlic cloves, minced
  • 1 tablespoon bacon fat (or other fat)
  • 1 (14oz) can of El Pato Enchilada Sauce or homemade
  • 1 teaspoon chili powder
  • ½ teaspoon cumin
  • ½ teaspoon oregano
  • salt and pepper, to taste
  1. Preheat oven to 450 degrees.
  2. Pull out a large skillet or oven proof cooking dish. (aka cast iron skillet, etc)
  3. Place skillet over medium heat, add a tablespoon of fat then add your minced garlic and diced onion.
  4. When onion just begins to soften, add your ground beef and use a spoon or spatula to break it up and combine with onion.
  5. Now use your shredding attachment on your food processor to shred you sweet potatoes. If you don’t have a food processor, just use a grater then go to the store and buy a food processor for next time. Life will be better with one.
  6. When your meat is almost cook through, add all your spices to the meat and onions and mix to combine the flavors.
  7. Now pour your shredded sweet potatoes on top of the meat and pat down then add your enchilada sauce on top.
  8. Cover and let simmer for around 8-10 minutes.
  9. Once sweet potato begins to soften, remove from heat, add your whisked eggs and stir to combine it all together.
  10. Place in oven and bake for 25-30 minutes or until eggs are cooked through.
  11. Let cool, this b*tch is gonna be hot!! The enjoy! For breakfast, lunch or dinner!!

Saturday 150711

3 Rounds:
As many rounds and reps as possible in 5 minutes of:
1 Rope climb
10 Toes to bar
10 Box jumps, 24″(20″)
Rest 2 minutes

Post scores to comments and BTWB

Wait a minute. . . did you guys call each other? Margot and Lauren doing matching dips in matching outfits.

Wait a minute. . . did you guys call each other? Margot and Lauren doing matching dips in matching outfits.


What is going on in the world of Verve? 

*This weekend Verve is hosting a seminar. There will be a 6:30am class on Saturday morning and Sunday morning. Verve will then be closed for the remainder of the day. Get up early, get signed up on MBO, crush some weights, and grab mimosas. That’s how I’d do it. 

*To continue with Verve’s Summer Nutrition Series we will be hosting a Paleo Pop-up next Saturday, July 18th from 2:30pm-4:30pm. It is an expo of Denver-area Paleo friendly businesses, chefs, products, and ancestral health-minded service providers committed to building a healthier, stronger, and more connected community. These people live and work in the Denver Metro area and want to introduce you to their products and services. It will be followed by a nutrition lecture from Clara Wisner and Maddie Berky. This is open to the public, bring friends and family. Click here for more details and a list of vendors.

*Teton Waters meat truck will also be at Verve again on Saturday July 18th from 11am-2pm. 

*Verve is hosting several CrossFit seminars this summer:

-CrossFit Weightlifting Trainer Course August 29th-30th
-CrossFit Level 1 Certificate Course September 5th-6th

Each of these seminars provides an opportunity to expand your CrossFit knowledge. Ever wondered how to work a weakness, how to improve your olympic lifts, what is the science behind CrossFit? These questions and more can be answered through these amazing 2 day courses. Click on our “Events” page to learn more about each and get signed up.

*The O2X Summit Challenge will be August 15th at Winter Park Resort. All the Verve trainers are doing it, which means so should you. You can sign up at the front desk at Verve.

*Front Range CrossFit is hosting the first annual Do More Charity Challenge October 3rd-4th. It’s a 6 person team competition. We already have a few people interested, Verve will put $600 towards registering a team, make your intentions known in the comments section so others can join you or email me so we can put together a team, Click here for more info and rules.


Friday 150710

9-7-5 reps for time of:
Squat snatch, 135#(95#)

Post time to comments or BTW

Get ready for Clara and Maddie to drop some knowledge bombs next Saturday!!

Get ready for Clara and Maddie to drop some knowledge bombs next Saturday!!


While drinking my morning coffee and surfing social media one morning, an interesting blurb came on the tv that asked “What would you do if you had 30 days to live?”.  What proceeded was a pretty thought provoking discussion about a shift in mindset and values that I thought was eye opening!!!  I would like to share with you some bullet points that may guide you to great life fulfillment (no pressure).  You can view the full article here

30 Days to Live: How will it change you?

Imagine you were told you have 30 days to live.  How would this change you?  Would you begin to live life differently?  Would your overall perspective change?  Assuming you wouldn’t resign living and become depressed, this news could have a positive and profound influence on how you view the time you have left.

The idea of living like you’re dying can be an eye opening consideration. It would influence who you spend time with, what you spend time doing, and what you view to be truly important. It would provide a chance to see the crystal clear truth about what your life is all about.

….Below are few perspective changes that can come from living like your dying.

Write down 5 changes you would make if you only had one month to live

What are the things you would do differently knowing your life is cut short. Maybe you would spend more time with friends and loved ones. You might want to travel or experience places and events that before seemed too scary. You may even finally get the courage to quit your day job that causes you so much unhappiness.  It can be freeing to consider the impermanence of life, and it can help in discovering your true priorities. 
So, what’s on your list? Is it all those important values and experiences that tend to be taken for granted, that you feel you don’t have time for and are too unrealistic?
These neglected areas may be the most important things.
Being focused on the future prevents us from doing what is truly valuable now. To live without regrets, you must decide what your real priorities and values are.

Uncover your Frozen Dreams

What are your dreams that got covered up from a lifestyle of security and safety? Think about the gifts and dreams you have always held inside but never released because they weren’t practical enough.  These frozen dreams are your calling, and have always been there, but some rationalization prevented you from pursuing them.
If you knew you had one month to live, you would probably follow your passions and step out of your comfort zone.  You would have nothing to lose and could finally take the risks that before seemed like such a big leap. What would be the worst that could happen? Maybe you would fail, but at least you would’ve tried while you still had the chance.

Embrace Forgiveness and Gratitude

Knowing that you have 30 days to live might give you humility and courage to finally forgive yourself and others for all the past digressions. It could provide the means to start seeing the positive in many everyday occurrences as well.
Letting go of grudges and embracing forgiveness might be one of healthiest decisions a person can make. In general, the only person hurt and impacted by holding onto bitterness and resentment is you. The person you’re resentful towards in probably on a beach somewhere totally unaware of how you feel. Embrace forgiveness for your own well-being. Once you accept that your time here is limited, it becomes much easier to look at the glass half full and realize how lucky you are to simply have a chance to experience life.

If you had one month to live would you start to forgive and be more grateful for the little things life has to offer? Can you start now?

Live one Day at a time

Many people rush around feeling confined by their routine and deadlines. If you knew you didn’t have many years ahead of you, your perspective on time would really change. You might start to cherish each moment and develop patience and serenity.  You could embrace the present, and appreciate the small joys that each day offers. It wouldn’t be worth it to feel rushed and overwhelmed.  This can be tough to do when the future seems so broad, but when it comes down to it; you never know when your time will come. We look toward the future in anticipation of achieving our aspirations for success, and forget to enjoy the little things in life.

It’s time to stop rushing through life. Just because many experiences don’t directly help you to reach your goals, doesn’t mean they’re impeding your progress. It’s an important part of the journey to where you’re supposed to be. Appreciate each moment for what it offers and teaches you.

Life’s too short

Having any sort of loss in life can make you contemplate your own mortality, and realize that you could be gone any moment. We really don’t know what might happen. This can be scary and may sound a little morose, but it can also be freeing and eye-opening. It can provide a perspective for how we really want to live.

Do you want your last memories to be fraught with anger, resentment, and discontent, or do you want to experience each moment with an appreciative and compassionate outlook?

Life’s too short to live without purpose and meaning. If you have dreams to pursue, relationships to mend, and experiences to fulfill, why not go for it?

You won’t always have the chance.


– The gym will be closed for the CrossFit Football seminar BUT we will being having a class both Saturday and Sunday at 6:30am.  Come on in and start your weekend days out right then go outside and enjoy your fitness!!!

-Next Saturday will be the awesome PALEO POP-UP open to EVERYONE (members and non-members alike) from 2:30pm – 4;30pm PLUS the Teton Waters Meat truck will be here selling delicious grass-fed beef for a killer deal.

Thursday 150709

In 20 minutes establish a heavy complex of:
1 Squat clean + 2 front squats

Then, 3 rounds for quality:
1 Power clean + 1 hang power clean + 15m walking lunge with weight in front rack @ 70% of heaviest complex

Post loads to comments and BTWB

Matt and Margot welcomed Aspen McKee into the world July 8th. Mom and baby are doing great.

Matt and Margot welcomed Aspen McKee into the world July 8th. Mom and baby are doing great.


If you have been checking the blog posts lately, it would appear Verve is harvesting it’s future Regionals team of 2035. So many babies. . . 

Speaking of competitions (that’s what I call a smooth segue), Front Range CrossFit is hosting the first annual Do More Charity Challenge the weekend of October 3rd-4th. This challenge is a 6 member team competition with a charitable component. We have heard a few people express interest but nothing concrete. Verve will plan on sponsoring a team and cover the $600 entry fee. . . so who’s in?

Here’s a little more information for you folks so you know how to pick a team:

  • The team needs to consist of 6 people (3 men, 3 women) with a combined age of AT LEAST 225 years. That is an average age of 37.5 years. 
  • Each team will need to have: a) At least 1 male and 1 female that can do all the movements that showed up in the 2015 Open’s RX division. This includes muscle-ups, HSPUs, chest to bar pull-ups, etc. b) At least 1 male and 1 female that can perform most CrossFit movements/ basic gymnastics, i.e. chin over the bar pull-ups. A good idea would be an athlete that can do most WODs RX. c) 1 male and 1 female that can row, burpee, jump, deadlift, and carry objects. Simply put, the team does not need to be made up of all the best CrossFit athletes you know.
  • The team can have your best friend, who doesn’t do CrossFit but is a triathlete, on it. The team can have your wife, who is not a member of Verve but regularly runs 5ks, on it. Your power lifting friend, the former collegiate rower, you name it. You can pull your teammates from anywhere you wish, this is a competition where the best CrossFit athlete may not actually be the make it or break it member of your team.

Here’s some info about the workouts:

  • There will be 8 scored events with 7 of those events being workouts over the weekend. The 8th event is actually how much money your team raised for your charity. Of the 7 workouts there will be 3 x 2 person events, 2 x 4 person events, and 2 x 6 person events. Everyone on the team will compete in 4-5 events over the weekend. In the 6 person events, they have been designed so that everyone, no matter the skill level, will have to do work. . . and not just a few reps either, a lot of work.

Here’s some info on what charity to pick:

  • Each team gets to pick a charity they want to compete on behalf of. That’s it. So, for example, your team chooses to compete on behalf of The Denver Dumb Friend’s League. Prior to the actual event, your team will be working to raise money, all of which (no matter how you place in the competition) will go to DDFL. How much money you raise is a scored event, so if you raise the most money, that’s a first place score before you even broke a sweat. At the completion of the event, 1st through 10th place finishing teams will be awarded prize money that goes directly to their charity. The opportunity to raise a good chunk of money for something you believe very strongly in exists. Charities need to be registered at

How to get registered:

  • You can go to (click here), to register your team and your charity. Team registration costs are $600. 

If you are interested in participating but are not sure where to begin with finding a whole team, please email me,, I can help get all interested parties together and do some age math. If you like the idea of competing but perhaps have been nervous about how well you might do, this is a great event to get signed up with friends and know that everyone can and will be able to participate. 

*Verve is hosting a seminar this weekend. There will be a 6:30am WOD on Saturday and Sunday morning. Please sign up on MBO. Verve will be closed for the remainder of the day.