Monday 150119

For time:

KB Swings
Box Jumps
Wall Balls

Post score to BTW.

Turkish get ups. Is Erin paying attention?

Turkish get ups. Is Erin paying attention?

The following is a post by William Imbo of Box Life Magazine with 5 tips for faster recovery which means better results. You can check out the entire article by clicking here.

Don’t Skip the Cool Down & Stretch
The recovery process should begin before you leave the box. During an intense training effort, metabolic waste products are lodged in your body all the way down to the individual muscle cells. The fluid that surrounds them—as well as the capillaries, veins, and lungs—needs to be flushed out before you rest. As soon as you finish exercising and pick yourself up off the floor, your first thought should be to keep moving at a gentle pace. Doing so will allow your heart rate to come back to its resting level.

Drink Plenty of Water
As humans, we need water to survive (our bodies are roughly 60% water), and we need to drink enough of it throughout the day to avoid dehydration. In one hour of exercise the body can lose more than a quart of water, depending on exercise intensity and air temperature. So it’s important to make sure you replenish your stores as soon as you can. Getting enough water into our system helps to improve our recovery time, as it helps to bring the electrolyte balance in our body back to normal.

Drink a Post-Workout Protein Shake
Specifically, take your whey protein. Now, there’s nothing wrong with waiting till you get home to make a meal that’s hopefully packed full of protein, but I highly advise you to invest in a whey protein supplement, and here’s why: Whey protein is considered to be a “fast-acting” protein because the body can digest it and absorb the nutrients it contains quickly. When you ingest whey, the amino acids from the protein will go through their metabolic functions—one of which is protein synthesis (where cells generate new proteins).

Eat Carbs Too!
It’s useful to get carbs into your system following a workout as they replenish your glycogen stores. Glycogen is the chemical form of carbohydrates that is stored in the muscles. As you train, your body utilizes glycogen as its main fuel source. Glycogen is needed in order to generate ATP—adenosine tri phosphate—which transports chemical energy and is crucial for muscle contractions. It also helps to increase muscle cell volume and muscle fiber fullness. As such, don’t assume that there’s nothing to be gained from munching on a sweet potato, some brown rice or a banana (more on these below) post-WOD.

Get Potassium & Sodium Into Your System
Potassium is a vitally important mineral in our body, helping our heart, kidneys and other organs to function properly. It also helps our muscles regularly contract and relax, seeing as most of the potassium ions in the body are located in the muscle cells. On top of that, potassium is useful for ensuring the growth of muscle tissue, as well as facilitating the correct utilization of the energy that’s released during metabolism, which contributes to muscular strength. 

Sunday 150118

Five rounds for time:
10 Dumbbell deadlifts
10 Dumbbell hang cleans
10 Dumbbell push presses
10 Dumbbell squats

Post time to comments of BTW

Roasted Red Pepper and Avocado soup!! ZONE friendly.

Roasted Red Pepper and Avocado soup!! ZONE friendly.

Roasted Red Pepper and Avocado Soup with Sausages

This recipe was taken from PaleOMG but slightly altered and ZONED out by the fabulous Coach Robyn!  Thanks Robyn!


  • 2-19oz jars roasted red peppers, finely chopped or throw in food processor to chop finely
  • 3 cups yellow onion, diced pretty small
  • 6 garlic cloves, minced
  • ½ cup canned coconut milk
  • 2-3 cup chicken or vegetable broth
  • 1 lime, juiced
  • 2 tablespoons smoked paprika
  • 2 tablespoons paprika
  • 1-2 teaspoons red pepper flakes
  • 2 teaspoons dried oregano
  • salt and pepper, to taste
  • avocado, diced (to garnish)
  • chopped cilantro (to garnish)
  • 5 cooked sausage of choice (I used the roasted red pepper chicken sausages from Costco)


  1. Place a saucepan over medium heat, add a little broth, garlic and onion. Cook up onions until they are translucent, watch this you may have to add a little more broth if the onions start sticking to the pan before they are finished cooking.
  2. Then add in your roasted red peppers with the rest of the broth and coconut milk along with your smoked paprika, paprika, red pepper flakes, oregano, and salt and pepper. Let simmer for 8-10 minutes.
  3. While soup is simmering, grill or fry up sausages, let cool a couple minutes, then slice up your sausages (I like to slice them lengthwise and then in half moon shapes).
  4. Add sausages to soup, simmer couple minutes. Add lime juice.
  5. Once everything has simmered, scoop out your avocado and add to the saucepan along with your lime juice. Then use an immersion blender to mix until soup is smooth and creamy. If you don’t have an immersion blender, add it to your food processor, like I did. I did it in two batches so my kitchen wouldn’t become messier than it already is. – I skipped this step.
  6. Top soup with diced avocado and chopped cilantro so divine.??


Recipe totals 16P, 12CHO, 16F

⅔ cup = 1P 3/4CHO 1F

2 cups = 3P 2 ¼ CHO 3F

Saturday 150117

10 Rounds:
Every 3 minutes on the 3 minutes
Row 150m sprint

Post score to BTW.

Back squats are fun with a friend.

Back squats are fun with a friend.


-Saturday, January 17th - There will only be 1 WOD at Verve @ 7am.  There will be off-site SWIM WOD’s at 9:30am and 10:30am with Coach Robyn.  Here are the details: (please note that you must be able to swim 25m unassisted)

Glenarm Rec Center

2800 Glenarm Place, Denver, CO 80205

-Sunday, January 18th – There will only be 1 WOD at Verve @ 7am.  There will be an off-site outing to Urban Acrobatics at 12:00pm with Coach Anna.  Please show up a little early to complete a waiver so we can maximize our fun time!  Here are the details (please note you MUST sign up on MindBody to be able to participate in this outing):

Urban Acrobatics

720 W 84th ave Thornton, CO 80221

Friday 150116

Front squat

2 Minutes max reps front squat @ 75% of 2RM
Rest 3 minutes
:90 Max reps front squat @ 60% of 2RM
Rest 3 minutes
1 Minute max reps front squat @ 45% of 2RM

Post load to comments or BTW


"I pick things up then put them down" - Trey

“I pick things up then put them down” – Trey

MY ELBOWS HURT! By Anna Mattson

Some feedback we have received lately is that some elbows are aching.  I too went through a bout of tendinitis in the elbow when we were preparing for Regionals last year and it is annoying, frustrating, and pretty challenging to get rid of.  BOXLIFE magazine published a great article on why CrossFitters have a tendency to get Tennis Elbow and how to help alleviate some of the pain.  I did many of the relief techniques included in this article including the Flexbar, and it helped immensely. The following is the FULL article from Boxlife, but you can check out the website here.

How to Deal With Elbow Pain in CrossFit

You’ve probably realized (or are in the process of realizing) that any part of the body can come under some serious strain in the box, especially if form is bad and flexibility is poor. The elbows are no exception to this rule. In fact elbow tendonitis is a very common ailment that affects huge swaths of the population—not just CrossFitters (although it’s very common amongst box-goers). In fact, the nagging pain from elbow tendonitis is more commonly known as tennis elbow (lateral epicondylitis, sharp pain at the outside aspect of the elbow over the bone), which is ironic given that fewer than 5% of patients with this condition actually play tennis.

What exactly is elbow tendonitis?
Essentially, tendonitis refers to the inflammation of the tendons as they insert on the related bone. The suffix “–itis” means inflammation and is usually paired with the associated body part—so think Achilles tendonitis, etc. Tendons are elastic ropes in our body that connect muscles to bone and absorb a lot of stress. Now inflammation is a normal process in our bodies, and we have all experienced the pain, swelling, redness and warmth that comes with an acute inflammation response. This inflammation response is supposed to be fast and direct, not extended. Unfortunately, the tendons have very poor blood flow, which can result in failed healing and an inflammation response that becomes chronic or even systemic, making it incredibly difficult to manage and annoyingly painful. Common symptoms include:

  • Recurring pain on the outside of your upper forearm, just below the bend of the elbow, is the most frequent sign of the injury.
  • Pain may also be felt down your arm towards the wrist.
  • Feeling pain when lifting or bending the arm.
  • Pain when performing basic actions such writing, or when gripping small objects like a pen is also a possible symptom.
  • Pain when twisting your forearm – for example, when turning a door handle also can be lateral epicondylitis , or difficulty extending your forearm fully.
  • Pain can last from anywhere between 3-12 weeks.

What causes it?
Elbow tendonitis is classified as a repetitive strain injury and is actually caused by overuse of the wrist despite the pain being felt in the elbow. But because the muscles that control wrist extension and flexion run along the forearm (and underarm) and connect around the elbow joint, repeated strain on the wrist can lead to elbow tendonitis, which is why it is a frequent problem for professional tennis players—hence the name (you’ll never look at a tennis racket the same way again). It’s also a common among people who are brand new to certain sports (like CrossFit) and are eager to attack it with full gusto. Unfortunately, the body (including the joints and tendons) is not conditioned to weather the onset of new and sudden—and often times thousands of repetitions of—movement thereby causing irritation to the supporting tendons. Repetitive movements such as high volume pull-ups, push-ups (Murph anyone?), gardening work and even typing for most of the day can lead to tendonitis—not to mention ignoring the early warning signs (tenderness, swelling and soreness) and ‘playing through the pain’. Furthermore, previous injuries such as sprains can lead to tendonitis, and joints that have been previously injured are more susceptible to develop the condition. A diet that is filled with sugar, grains, trans fats, alcohol, Omega-6 fatty acids, dairy, MSG, and processed foods is inflammatory, so it shouldn’t come as a surprise that consuming these types of food in high quantity leads to inflammation. A lack of balance in one’s diet that is low in essential nutrients including vitamin c, magnesium, and quality protein (i.e. lean and grass-fed) can also increase the likelihood of someone developing tendonitis.

How can I treat it/reduce my chances of getting it?
Generally speaking, if symptoms persist for longer than four weeks more serious intervention is needed and a visit to the physical therapist may be in order. But there are a few ways that you can ace tennis elbow on your own, before it becomes a more troubling issue:

1. Check your technique. If the pain is sport or activity-specific, you must improve your technique or ergonomic setup. Consult your coach to ensure that you are performing each movement at the box in the right way.

2. Stretch. Perform gentle stretching to the forearm musculature. These stretches should be performed in a PAIN-FREE manner, which is to say that you should feel a slight stretch or pull along the muscles, but elbow pain should not be present.

a. Wrist Flexor Stretch:
i.    Extend your arm in front of you with your palm up.
ii.   Bend your wrist, pointing your hand towards the floor.
iii.  With your other hand, gently bend your wrist further until you feel a mild to moderate stretch in your forearm.
iv.   Hold for at least 15 to 30 seconds. Repeat 2 to 4 times.

b. Wrist Extensor Stretch:
i. Repeat steps 1 to 4 of the stretch above, but begin with your extended hand palm down.

c. Voodoo Floss:
i. Wrap elbow with voodoo floss (or mobility bands) across the joint and add tension.
ii. Turn your palm down and straighten your elbow.
iii. After 30 seconds to a minute release the band.
Check out this video of Kelly Starrett voodoo flossing some poor soul’s elbow.

3. Clean up your diet. As I mentioned above, you want to make sure that you limit the amount of inflammatory foods you consume to the odd treat now and again, and keep the essential nutrients and good quality lean meats coming. Just another reason to give paleo a go.
4. Don’t play through the pain. You’ll know when something feels off. Sure, our muscles and joints get sore all the time, but your body will let you know if something just doesn’t feel right, so there’s no point in forcing the issue just to complete a workout. Remember, we want to come back to fight another day, so if this means dropping the weight, adding a band to the pull-ups or swapping out arm-intensive exercises for something else, so be it.
5. Use a rubber flex-bar. The New York Times ran a story back in 2009 detailing the results of a study that utilized an 8-inch, low tech rubber bar on patents with chronic, debilitating elbow pain. They had two groups – a control group doing regular physical therapy (PT) and a second group that did PT and used the rubber flex-bar therapy technique.  After about 8 weeks, the trial was halted as those using the flex-bar were effectively cured, reporting an 81 percent improvement in their elbow pain and a 72 percent improvement in strength.
6. Get deep tissue work or a massage to help improve blood flow. Doing so will help break up scar tissue to facilitate healing when the issue is new within the first six weeks. At this point, seeing a PT or a sports massage professional is probably a good idea.



-Saturday, January 17th - There will only be 1 WOD at Verve @ 7am.  There will be off-site SWIM WOD’s at 9:30am and 10:30am with Coach Robyn.  Here are the details: (please note that you must be able to swim 25m unassisted)

Glenarm Rec Center

2800 Glenarm Place, Denver, CO 80205

-Sunday, January 18th – There will only be 1 WOD at Verve @ 7am.  There will be an off-site outing to Urban Acrobatics at 12:00pm with Coach Anna.  Please show up a little early to complete a waiver so we can maximize our fun time!  Here are the details (please note you MUST sign up on MindBody to be able to participate in this outing):

Urban Acrobatics

720 W 84th ave Thornton, CO 80221

Thursday 150115

As many rounds as possibe in 12 minutes of:
10 Handstand push-ups
10 Chest to bar pull-ups
50 Double unders

Post rounds to comments and BTWB

Connor adding some weight to his pull-ups.

Connor adding some weight to his pull-ups.


Olympic lifting shoes: Wear or Wear Not? When or When Not? By Courtney Shepherd

We recently kicked off our 5 week challenge with some benchmark workouts. One of which was the CrossFit Total, finding a 1RM shoulder press, back squat, and deadlift. It was during the deadlift portion I noticed a few athletes wearing their Olympic lifting shoes. I made recommendations for them to change into more flat shoes. Each of these athletes gave me a look of “Really? Why?”. I would like to take this opportunity to tell you why wearing Olympic lifting shoes for something other than Olympic lifting is not ideal.

Olympic lifting shoes were created for the specific sport of Olympic lifting. Here is why:

1) Spreading the floor- Olympic lifting shoes possess straps, which allow us to push out against the side of the shoe with our foot, increasing hip activation. More hip activation will equate to a stronger pull or squat.

2) More stability- Olympic lifting shoes have a wooden sole with rubber on the bottom to prevent sliding. This means our feet will consistently be on a stable surface, unlike Chuck’s, which have a compressible sole. More stability means we will have a consistent platform from which to push.

3) Heel- Olympic lifting shoes typically have at minimum a .5” to a 1” heel. This heel allows the lifter to squat into a deeper position due to the increased range of motion for the ankle joint. The raised heel also allows the lifter’s chest to stay upright, even in the bottom of a deep squat with the bar held overhead or in the front rack (snatch and clean & jerk). *As a side note about the heel, this does not permit us to slack on our mobility of the ankle and hip, just because the shoe can help mask the issue. We should be able to squat without artificial support.

If we are in fact doing Olympic lifting or movements associated with Olympic lifting, i.e. front squat and overhead squat, then yes let’s strap on our Oly shoes. But what about those other barbell movements, our Power lifting moves? Should we continue to wear our Oly shoes? Because these shoes were designed for a specific sport the same benefits to wearing them do not exist when doing Power lifts (back squat, deadlift, sumo deadlift). Power lifting is a completely different sport. The same ankle mobility required in Olympic lifting is not required in Power lifting and the extra height on the shoe can actually be problematic during our deadlifts and back squat. Oly shoes create more distance to be covered in the lift as well as push us forward when we really need to stay back in our heels/ posterior chain. So basically we have taken the biggest muscle group we need to lift the heaviest weight we can from the ground, out of the picture. Also Oly shoes were designed for a narrower stance squat, so they may feel awkward when doing a wide stance back squat or sumo deadlift. For Power lifting a more flat, stable shoe is recommended.

Here is a common question I get, “what do I do when my workout has both Olympic lifting and Power lifting in it?” I would like to stress that from this point on I am merely giving my own two cents on the subject. When I am working with a barbell and there are a variety of lifts involved, I wear flat shoes. I don’t like having that extra lift when I’m pressing, deadlifting, back squatting, or quite literally anything other than Olympic lifts. I find I am able to transition well between Olympic lifts and Power lifts in flat shoes. I have seen some athletes switch out of their Oly shoes when the Oly lifts are done and put their flat shoes on for the rest of the workout. I have also seen Oly shoes worn for the entire hour. The choice comes down to what you are comfortable with. However, here is my final thought: When the WOD is the “Olympic Total”- Olympic lifting shoes. If the WOD is the “CrossFit Total”- flat shoes.

 *Swim WOD Saturday at Glenarm Rec Center, sign up on MBO.

*Urban Acrobatics Sunday. Harness your inner ninja, sign up on MBO to reserve your spot for $5.

*Want to understand more about the CrossFit Open and what to expect from Verve during the 5 weeks of the Open?? Meeting Tuesday the 20th at 8:15pm. 

Wednesday 150114

5 Rounds for time:
9 Deadlift
6 Hang power snatch
3 Overhead squat
*Weight for all 3 movements is the same, 65% of 1RM snatch

Post rounds to comments and BTWB

Brothers don't shake hands. Brothers do Arnold Press together. Guy and Patrick are some dedicated Hotdogs and Cupcakers.

Brothers don’t shake hands. Brothers do Arnold Press together. Guy and Patrick are some dedicated Hotdogs and Cupcakers.


It’s getting to be that time of year again, CrossFit Games  Open time!!! All info presented by Courtney Shepherd

That’s right folks, we are only a few weeks away from the start of the 2015 CrossFit Games season. Some of you already know, you’ve been counting down the days since last season, and some of you are new to this whole thing. I want to give you all a run down of how this will play out this year, very specifically the CrossFit Verve Team. Registration for the Open starts tomorrow, January 15th. Anyone and everyone can sign up to participate, even if you are new to CrossFit. Participation in the Open can act as a yearly benchmark to track progress, plus it tends to be a bit of fun. The cost to register is minimal, in past years it has been $10. When you do register, be sure to pick CrossFit Verve as both your affiliate and team.

The Open workouts will be posted on Thursday evening at 6pm starting February 26th. There will be a new workout every week for 5 weeks. We (CrossFit Verve) will be hosting the Open WOD on Friday as the daily workout. If you are registered for the Open, then that will be your opportunity to complete the workout. If you are not registered for the Open, then that will be your time to do a workout. The Games will be introducing a new scaled division for the Open competition. This division will have lighter weights and less technical movements. Depending on which division you sign up for will depend on how you perform the workout. Again, if you are not registered for the Open, you will do the workout in a manner that best suits your needs, just like any other day.

In the past we have made the Open Gym time on Saturday afternoon be a time for those who missed Friday to make up the workouts. We will change that this year, as it made Open Gym time a difficult time for those simply wanting to do their own workouts. Instead, from 1:30pm – 2:30pm on Saturdays, we will host 2 heats to make up the workout. If you intend to make up the workout you must be at Verve before 1:30, please do not show up at 2pm and tell us you would like to go in the 2nd heat. EVERYONE has to be ready to go at 1:30pm and we will pick heats then. If you show up after 1:30pm, we will not let you participate in the event. We will also be available to you on Monday during open gym from 1:30pm-3pm for last minute make-ups or repeats. That is it. If absolutely none of those times work for you to get the workout done please email me only,, so I can make a plan for you.

If you sign up for the Open, this tells us that at some point in time you will need someone to judge your workout. Well then you should be prepared to return the favor. We ask that if you sign up for the Open you also sign up to take the online judge’s course. Yes, it can take a bit of time, however the cost is $10 the first time around and free every year after, and it gives you the best understanding of how you will be judged during the Open and how to judge others. The judging process is a crucial part of the Open. You have from now until February 26th to complete it, that’s a lot of time to take a test.

As far as the CrossFit Verve team goes, with the changes in the regions this year only the top 15 teams will move on to Regionals. As a result we will only focus on making 1 team to take a crack at one of those 15 spots. Eric and myself will choose the 6 members of the team and the 2 alternates (4 men total and 4 women total). We will choose based off two things:

1) Placement based on 10 total workouts. *We will post an additional workout per week along with the Open workouts. As it gets closer we will let you know what day it will be posted and when to have it completed by. Between the 5 Open workouts and our 5 workouts we will rank those who participated.

2) Along with the ranking we will also be picking the team based off the ability to meet specified requirements. We have created a list based off previous years Regionals, a list of weights and movements that have a high probability to show up. To be on the Regional team you need to be able to perform these lifts/ movements. Here is the list:

Gymnastics (must be consistent in unbroken sets)
HSPU 15(10) *male(female)
Strict HSPU 10(5)
Muscle-up 5(3)
Chest to bar pull-up 12(8)
Pistols 25(25)
Rope climbs 5(5)
Handstand walk 10′(10′)
Toes to bar 15(10)

Weights (must be consistent in in unbroken sets of 5-10 reps)
Deadlift 275#(185#)
Snatch *squat and power 135#(95#)
Clean *squat and power 225#(135#)
Shoulder to overhead 160#(105#)
Thruster 135#(95#)
Overhead squat 185#(115#)

Between the placement from the Open, as well as the athlete’s ability to meet the above requirements, Eric and I will pick the team following the Open. Meaning that a first place finish in the 10 WODs will not guarantee a spot on the team if you cannot also meet the additional requirements. 

This is a lot of information, especially if this is the first time experiencing the Open. Which is why I will be hosting a meeting at Verve to explain the Open process a little further, as well as answer any questions/ concerns anyone may have. From how those Friday classes will be run, to how to judge or be judged, what to do on Saturdays, what to do with a score, should I do the RX division or scaled, what does each division mean, etc. This meeting will be at Verve on Tuesday the 20th at 8:15pm.

I know I’m making this sound all business, and to a degree when the Open starts it will be a lot of business, but it is also a lot of fun. The business part comes from making sure we uphold the ideals, the standards, and the spirit of the CrossFit Games. But we also remember that part of the spirit of the Games is simply pushing ourselves as hard as we can and cheering each other on in the process. So suit up ladies and gentlemen, it’s game time.

*The Open is not just about being on the team, it’s about pushing yourself and seeing the results of your hard work. If you want to participate in some Open specific prep, the Competitor’s Course starts this week, the first WOD is Wednesday night at 7pm. If you want to get signed up please email, the cost is $99. The drop dead date to register is Wednesday the 14th at 5pm. 

**Verve athletes, if you want ATP Mechainx Pre ($65) and Post ($55) WOD supplements, we will do a pre-order for them. Please e mail Danni,, by Tuesday the 20th at 9am. 

Tuesday 150113

Weighted pull-ups

Then, as many rounds in 10 minutes of:
5 Pull ups
10 Push ups
15 Air squats
Post weight to BTWB

Nothing like a little rowing workout to start the week off right!

Nothing like a little rowing workout to start the week off right!

With the new year here I’m sure you’ve been hearing a lot about some new programs and offerings we will be bringing to Verve.

First a few changes.  The mobility hour on Sundays has been cancelled.  We will look at the need for this again in the future and decide if it’s something we want to bring back.  We will be offering a yoga class in the near future.  The curriculum is being talked about and put together and hopefully we will be able to provide additional details in the near future.  Time and day are still being discussed but most likely we are aiming for Sunday at a time to be determined.  

We have a new Comp Crew starting this week as well.  The program runs from January 12th – February 22nd, the week before the 2015 OPEN begins.  The program will be designed to help you prepare for the Open by surrounding you with other competitive athletes looking to get a jump on the Open season.

One of the new initiatives we will bring to you is a Self Defense course.  The course is being taught by one of our members, Kent Seidel.  Kent is a 5th degree black belt with Tracy’s Kenpo Jiu-Jitsu.  Here is quick note about what the course will be, written by Kent:

This is NOT your usual self defense course, which typically teach students to gouge eyes, bite, etc. The truth is, while we may feel more afraid of strangers, according to a U.S. Justice Department study two-thirds of violent attacks against women are committed by someone the woman knows. Men are also attacked by people known to them, whether other men or, on occasion, women. In short, resorting immediately to moves that inflict serious harm is impractical in most cases. This course focuses on assessing the threat and responding appropriately, so that you can escape and survive an attack with both physical and mental well-being.”

The course is four 1 hour sessions, each on Sunday from noon to 1 pm.  The dates are; February 22nd, March 8th, March 15th, and March 22nd.  There is no cost for the course as Kent is volunteering his time and expertise.  Please be sure to attend ALL sessions.  Space is limited so please sign up as soon as you can.  You’ll see a sign up sheet at the front of the gym.  There are also flyers around the gym that provide additional details about the course.

Again, The Competitor’s Course starts this week, the first WOD is Wednesday night at 7pm. If you want to get signed up please email, the cost is $99. The drop dead date to register is Wednesday the 14th at 5pm. It’s all Open prep for the next 6 weeks!!!

Verve will only be hosting a 7am WOD on Saturday and Sunday. Get signed up for the swim WOD on Saturday at Glenarm Rec Center. Plus we are heading back to Urban Acrobatics on Sunday. Learn to be an American Ninja Warrior and practice parkour for only $5. Sign up on MBO and reserve your spot now!!!

Monday 150112

3 Rounds for time:
35 Push press
50 Calorie row
25 GHD sit-ups

Post time to BTW.

Learning great habits from the start!

Learning great habits from the start!


We’ve all seen the late night infomercials selling “six pack abs”, “chiseled arms”, a “sculpted core”, or my personal favorite, the “7 minute home workout done three times a week that promises the body of a fitness model in just 21 days or your money back, guaranteed”. 

Yes, these are real things. Check them out:

With the immense success of CrossFit around the world, I feel like it’s only a matter of time before we see an infomercial selling “Matt Chan Abs” or “Rich Froning Pecs”. Just kidding. 

Yet as ridiculous as this stuff may seem, most of these companies are immensely successful (from a financial sense, anyways). 

As a coach who spends the majority of his time on the front lines of all things health and fitness, this sickens me.

So while those companies are out selling the “get fit quick solution” to the uneducated masses and making millions… I’ll be sharing the truth with those who are ready to change, and in the process I’ll be be improving the lives of millions.

There is no quick fix.

There is no magic pill.

It takes the right plan, hard work, consistency and a long-term approach.

If you already know this, then good job.

It’s now your responsibility to send this to someone who doesn’t.

 – Colby


Sunday 150111

For time:
5 Rope climbs
Sumo deadlift high pull
Box jump
5 Rope climbs

Post time to comments or BTW

Paleo BBQ for the game!!!

Paleo BBQ for the game!!!


So good, we had to re-post!

Wooo doggy!!  We found a way to have your next ho down with some root’n toot’n good BBQ!  This recipe gives you that tangy taste without that added sugar.  You can use this BBQ sauce with pork or beef ribs, so go out and wrangle you up a tasty protein and have a grand ole time.  Yeee haaawww!!

The protein of your choice, I used beef short ribs from Costco, 1oz per 1P
12oz can of tomato paste  -6C
2cups of beef broth  -freebie
4 cloves of garlic chopped  -zilch
2Tbls of cumin
1Tbls of chili powder
1 1/3Cups of finely chopped onions  -2C
3Tbls of dijon mustard  -nada
2Tbls of apple cider vinegar  -nope

Place all of the above ingredients in a croc pot and let it cook on low for 8 hours.  That is it folks! Set it and forget it. Go to Verve and get your WOD on, then come back home to the good stuff.  The BBQ sauce will be 1C per cup.   


Saturday 150110

As many rounds as possible in 20 minutes of:
200 Double unders
100 Air squats
80 Burpees
60 Wallballs
40 Toes to bar
20 Strict handstand push-ups
10 Muscle-ups

Post score to BTW.



Gym Updates

The Teton Waters meat truck will be outside Verve TODAY from 12pm-2pm. Bring your cash or credit card and get some grass fed beef!!
We are 3 days into our “Change your habits, change your life” Challenge. We will make sure everyone is fully buddied up before Monday if you are still without. 
If you are interested in the next installment of Verve’s Competitor Crew, the final Q&A session will be tomorrow at 12pm with Anna. This time around we are purely focused on prepping for the 2015 CrossFit Games Open. 
Sunday’s mobility boom sessions will be taking a hiatus. You will not see them on the schedule starting this week. 
Nest weekend Verve is hosting a Level 1 seminar. Get up early and get your WOD on at 7am or you can:
1) Hit up the swim WOD Saturday @ 9:30am and 10:30am at the Glenarm Rec Center.
2) Sign up for an indoor adventure Sunday @ Urban Acrobatics. Learn some ninja skills from 12pm-1:30pm for only $5. Sign up on MBO to reserve a spot, space is limited.