Tuesday 150818

For time:
30 Snatch, 135#(95#)

Rest 10 minutes

For time:
30 Clean and jerk, 135#(95#)

Post times to BTWB.

Brendan wondering where he put his keys and why he's carrying these awful things!

Brendan wondering where he put his keys and why he’s carrying these awful things!

Given what the workout or workouts are today, the below excerpt from an article on BreakingMuscle.com seemed pretty topical.

The title of the article is “Training Through Pain: Salvation Through Suffering by Bobby Maximus. Click the aforementioned title to read the entire piece.  

Working Harder

Just walking through the gym doors and scanning your membership card or taking part in a class doesn’t ensure you will be successful. You need to work for your success. You need to suffer for it. But many people have no idea what genuine, hard work looks like. They show up to the gym and go through the motions. 

This includes the warm ups.  Think of your class as an entire hour.  If you are just breezing through the warm up, that’s time you could be putting in a little more effort and getting more out of your hour.  

When you are at the gym – go for it. Don’t go halfway. People fall into the trap of doing “junk intensity.” That is when you are working hard enough to beat yourself down, but not hard enough to facilitate a meaningful change in your fitness.

To improve, you must push yourself past your perceived limits. You must put yourself in an uncomfortable position. You must feel some pain. You need to sweat and you need to bleed. Training should never be easy. You should leave the gym mentally and physically exhausted. The goal each day is to experience “the moment.” That point in a workout where you don’t know if you can continue.

Today is going to be one of the days that the above mentioned “moment” might be reached.  Both workouts are hard and fast and should leave you feeling spent upon completion, the hard part is continuing to push when it hurts.  
That is the effort required. Anything less is not acceptable. Learn to hurt and learn to suffer.

Monday 150817

Every 2 minutes on the 2 minutes x 7 rounds:
1 Shoulder press

*Add weight each round

Then, 3 rounds for max reps:
:30 Handstand hold followed immediately by max rep set of handstand push-ups
Rest 2 minutes

Post to BTWB

Thanks to everyone that came out for the O2X Summit Race this past weekend.  Really good time and a lot more difficult than anticipated.  For those that couldn’t make it this year, the O2X team is already planning next years challenge so we’ll keep you updated.  It was a really good test and was fun to get outside and use some of our fitness.  

I enjoyed the above video.  I sometimes forget to eat or simply don’t have time so when I watched the above video I found it informative on what happens to our bodies when we don’t consume food for extended lengths of time.  

Reminder that we are starting a de-load week for Hot Dogs and Cupcakes.  We will have new programming for this weeks 5 PM specialty hour but plan on giving the bodies a chance to recover this week.

Sunday 150816

21-15-12-9-6 Reps for time
Wallball shots, 20#(14#) to 10′
Chest to bar pull-ups
Box jumps, 24″(20″)

Post time to comments or BTWB



SLOW COOKER KAHLUA PIG – courtesy of NOM NOM Paleo.  See entire recipe here

Line slow cooker with 3 strips of bacon
Remove the skin from the roast
Rub 3/4 teaspoon of salt for each pound of meat to the outside of pork
Stick garlic cloves into slits you cut into the pork
Place roast in crock pot skin-side down
Cook 9 – 12 hours – DO NOT ADD ANY LIQUID
When the pork is done, shred with 2 forks and enjoy!

Saturday 150815

As many rounds as possible in 3 minutes of:
3 Deadlift, 315#(205#)
3 Bar facing burpees

Rest 3 minutes

As many rounds as possible in 3 minutes of:
5 Deadlift, 275#(185#)
5 Bar facing burpees

Rest 3 minutes

As many reps as possible in 3 minutes of:
Bar facing burpees

Post rounds and reps to comments and BTWB

Matt working his way through some heavy farmer carries.

Matt working his way through some heavy farmer carries.


Yo Verve, what’s the haps?

-We have a change in the schedule this weekend. Because all the trainers are headed to Winter Park this weekend for the Adventure Race, Verve will have a guest coach. Trevor will be coming to us from CrossFit Roots in Boulder to lead classes. 

-There is NO Open Gym Saturday. Classes are at 9am, 10am, and 11am.

-We have subbed in an Open Gym on Sunday from 11am-12:30pm.

-Saturday August 29th- Sunday August 30th Verve will be closed to host the CrossFit Weightlifting Trainer Course. There will be 1 WOD at 7am. 

-Saturday August 29th The Rino Beach Club is hosting Denver’s first annual Post Workout Party. They will have a WOD at 10am on the beach and then the party starts from 11am-4pm. $5 cover. #GymTanBeach

-Sunday August 30th Ververs are heading to Evergreen for some stand-up paddle boarding and other fun in the sun, from 8am-10pm.

-Saturday September 5th- Sunday September 6th Verve will be closed to host the CrossFit Level 1 Trainer Course. There will be 1 WOD at 7am. CrossFit Lodo has again been kind enough to open it’s doors to Verve members at no cost. They will have 2 classes posted on Saturday and 2 on Sunday for Verve members to attend. We will give more details and put out a sign up sheet as time gets closer. 

-Monday September 7th is Labor Day. Verve will have an abbreviated schedule that day.





Friday 150814

For time:
Run 1,600m
Row 2,000m
Run 1,200m
Row 1,500m
Run 800m
Row 1,000m
Run 400m
Row 500m
Compare to 130605

Post time to comments or BTW


This rag tag group of Ververs just completed this cycle of Hot Dogs and Cupcakes and will be enjoying a deload week before the next Olympic lifting cycle starts!! More details to come!

This rag tag group of Ververs just completed this cycle of Hot Dogs and Cupcakes and will be enjoying a deload week before the next Olympic lifting cycle starts!! More details to come!

VERVE OUTING – STAND UP PADDLEBOARDING – August 30th from 8am – 10am

We got a GREAT response for the upcoming SUP outing @ the Evergreen Lakehouse; 45 people signed up!!  Here are some important details if you signed up or if you missed the sign up sheet and would like to see if there is a plan B.  PLEASE NOTE: If you just want to come and hang out and not get on a board, you are more than welcome.

PAYMENT – The cost is $10 per person, but Verve will be covering half of that, so you owe $5.  Payment must be made IN CASH no later than Wednesday, August 19th by 5pm.  You can give your money to a trainer in the office and they will mark you off of the list.  IMPORTANT: If we do not receive your payment by the aforementioned deadline, we will open up each unpaid space to another interested member.

THE BOARD – Your $5 fee will cover the rental of one of their 20 paddleboards and a life jacket.  Being as how we have 45 people signed up and only 20 boards, 2 things:
     #1 – If you don’t have your own board, we will be setting some times so everyone gets a chance to get on a board. We will also have some fun activities to do while you are waiting for a board!
    #2 – If you have your own board and life jacket, you can bring them and will only need to bring $4.  You MUST have a life jacket, so if you don’t have one it is an additional $5 to rent one.

GETTING THERE – Sound out in the comments if you are interested in car pooling.  According to Mapquest, it will take approx. 40 minutes to get there – ANTICIPATE TRAFFIC!  Here is the physical address for you to plug into your navi system:
        Evergreen Lakehouse
        29612 Upper Bear Creek Road
        Evergreen, CO 80439

Bathing suit – preferably one that won’t fall off in the water! (Nate and Clancy, they have outlawed speedos at that lake so you are SOL)
Bloody Mary’s (we won’t judge)
Flip Flops or shoes of some sort

DON’T FORGETSaturday, August 29th Amy S. and the Rino Beach Club are hosting a GYM TAN BEACH party.  There will be a fun WOD on the beach beforehand followed by a party containing a whole lot of fit people!  There is a cover charge of $5, but all of that will be going to the EVERYDAY WARRIOR Foundation.


Thursday 150813

Squat clean

Then, 3 rounds for quality:
3 High hang squat clean @ 50% of 1RM
6 Box jumps, 24″(30″)
Rest 2 minutes

Post loads to comments and BTWB

Saturday's guest coach, Trevor.

Saturday’s guest coach, Trevor.


Do not be scared by the heavy artillery, this is Trevor Gibson and he will be our guest trainer this Saturday. Trevor is a trainer at CrossFit Roots in Boulder, CO. He has been kind enough to agree to stop by for Saturday’s classes and lead the charge. Now, so you don’t think we would let just anybody come to Verve and coach you guys, here’s a little bit about Trevor:

Trevor has been at CrossFit Roots since 2013. His background includes a Bachelor of Arts from Santa Clara U, four years active duty as a Marine Officer, a Masters in Education from Stanford U, and three-years teaching math at a public school, Summit Preparatory Charter HS. During his time as a teacher, he led his students to the school’s highest Algebra 2 testing scores in its history and started a CrossFit club for students. Trevor’s official CrossFit qualifications include CrossFit Level 1 Certificate Course, CrossFit Kids Course, Coaches Prep Course, and Certified CrossFit Trainer (CF-L3). And on the weekends Trevor travels around the world working for CrossFit Headquarters as part of the CrossFit Kids staff.

So basically, the dude is legit. Now that we’ve made it officially awkward for Trevor to walk in to Verve on Saturday and have you know all about him without him having ever met you, be sure to introduce yourselves and give him a warm Verve welcome. Something I know you would do whether or not I even mentioned it here, cause that’s how legit Verve members are. 

Talk about Verve members being legit, there is a pretty cool opportunity for you all to showcase it. Starting the week of September 8th, CrossFit will begin it’s second year of the CrossFit Team Series. It is an opportunity to have some competitive fun in the off season. Teams are made up of 2 men and 2 women. ANY 2 men and 2 women. During the first week CrossFit will announce several workouts, that much like the Open, will have to be completed and scores submitted within that week. The second week of the event will take place October 6th-12th, with another series of workouts announced and another week to complete them. 

Last year the 4 full time trainers made up Team AC/EC. This year we are coming back with a vengeance, with a slight roster/ team name change. Courtney, Anna, Nate, and Eric are getting signed up to throw down, all you need to do is find 3 friends and throw down with us. We will schedule some times throughout those weeks to get any registered teams together for some fun/ friendly competition. Click here for all the extra information you may seek, including who can be on the team, as well as understanding RX division vs. scaled division. 

Registration starts August 18th, mark your calendars. 

**Also mark your calendar that this Saturday open gym has been cancelled. However, we have added an open gym time on Sunday from 11am-12:30. These changes are for this week only. Don’t try hanging around on Saturday after the 12pm class hoping no one will notice. :)

Wednesday 150812

For time:
10 Kettlebell swings, 24kg(16kg)
10 Kettlebell sumo deadlift high pull, 24kg(16kg)
1 Rope climb
9 Kettlebell swings, 24kg(16kg)
9 Kettlebell sumo deadlift high pull, 24kg(16kg)
1 Rope climb
8 Kettlebell swings, 24kg(16kg)
8 Kettlebell sumo deadlift high pull, 24kg(16kg)
1 Rope climb. . . .
- – – –
1 Kettlebell swings, 24kg(16kg)
1 Kettlebell sumo deadlift high pull, 24kg(16kg)
1 Rope climb

Post times to comments and BTWB

A warm-up made of fast feet drills.

A warm-up made of fast feet drills.


 **We have some changes to the schedule this weekend.**
-We will have a guest trainer coaching the Saturday classes. Trevor will be traveling down from CrossFit Roots in Boulder to lead classes. We are grateful he is helping us out while all the Verve trainers travel to Winter Park this weekend.

-Open gym will be cancelled on Saturday. There will only be the 9am, 10am, and 11am classes. 

-We are having an open gym on Sunday instead, from 11am-12:30pm. 

How to be one with the rope. Kinda, sorta By Courtney Shepherd, but mostly By Duane Waits of WOD Talk

Who’s got two thumbs and wants double unders? Everyone. If you already have double unders, we get it, you’re cool. . . but not as cool as Trevor Norris who holds the world record for double unders in 1 minute at 169. So let’s just say we all have room to improve. . . unless we are Trevor Norris.

Some of you have heard me mention in class the importance of being able to control your rope, go from single to double and back to single. Learning to control your rope is one of several steps described by Duane Waits in his article “Double Under Jump Rope Training – Success in 5 Easy Steps”. So see, sometimes I know what I’m talking about. While he does not mention this in his article, I think it’s also important, if you truly want to get double unders or get better at the double unders you have, to get your own rope. It’s not my goal to send anyone out into the world and drop a ton of money on all kinds of CrossFit goodies but I think everyone can benefit from dropping $20-$30 on their own jump rope. Once the rope is fitted to the person, it makes it that much easier to work consistently on double unders. And consistent practice is the name of the game when double unders are concerned. Be Tea Dubs, when you make said purchase. . . please for the love of all that is holy, put your name on it!! In a crazy scheme to make money, Rogue/ JumpNRope/ RX Rope, all made more than 1 jump rope.

Here are all of the tips recommended for training the double under:

1) Choose a Rope

This is the most important element in this exercise. Ropes come in many different colors, lengths, weights, materials, and levels of thickness. I recommend a thinner or slightly weighted rope to facilitate a quicker moving rope. This skill is about speed and control. The rope needs to be at a length that is comfortable for you.

The jump rope handles should go past your waist about 3 – 6 inches when you stand on the rope with both feet about shoulder width apart. You will be able to compensate for the length by moving your arms closer or further away from your body when you start jumping.

2) Learn to control the Jump Rope

This is key because you have to learn to jump the rope and not let the rope jump you. Develop a fast-moving rope with single unders, and with practice you will develop the ability to speed the rope up and slow it down. If you can get control of the rope, controlling your jump becomes easy. Naturally, regardless of your level of coordination you should feel your timing becoming better and better to where it becomes muscle memory.

3) Attempt your first Double Under

Once you have adequate control of the rope, where you can actively control the speed of the rope without stopping, then you are ready to attempt your first double under. Take 3 – 5 single jumps first then with a quick strong wiping motion of your wrist, speed the rope up and jump about 2 – 3 inches higher to have enough clearance as the rope goes under your feet 2 times. Your jump should be as relaxed as possible. If you find yourself expending a large amount of energy to successfully execute one double under, then some more fine tuning needs to take place. Efficiency in movement is the key to your success.

4) Develop a Rhythm

Once you can execute one double under successfully it is time to start stringing 5 – 10 – 15 jumps together in a row. Start developing your natural jump rope rhythm. For example, use a rhythm of 3 single jumps to every 1 double under. Doing so will allow you to reset mentally as you prepare for the next attempt. Experiment with a few different jumping patterns and as you continue to practice, as you get better start taking away the single jumps until you are only doing the double unders.

5) Adjust and Refine to develop consistency

Based on your coordination level developing the double under jump rope skill will vary. The key is to continue to make small adjustments as you continue to practice. Just like learning to ride a bike or drive a car you must develop a feel for the double under jump rope skill. A comfortable, controlled and relaxed jump is what you are searching for. Once your skill level improves experiment with different speeds by slowing the rope down and speeding the rope up. Remember the better you can control the rope the easier it is to jump the rope. Practice until it becomes muscle memory. When you can make 20 in a row look easy you have made it to the top of the double under mountain.

Troubleshooting: 4 common problems addressed
1) I have trouble controlling the rope.

Try using more wrist and less arms. Try adjusting your grip on the handles (i.e. move hands closer to the rope). Try extending your arms out further from your body. Try a rope made out of a different material. Experiment with different rope lengths.

2) The rope keeps hitting the front of my toes when I try to jump.

Try raising your knees higher when you jump until you get better control of the rope speed. Try raising your toes up as you jump.

3) When I attempt a double under I land hard and start falling backward.

Try jumping higher using mostly ankles and your calf muscles. Lean slightly forward as you jump to counter act your tendency to fall backward.

4) I can only get about 3 – 5 in a row before I mess up, what is my problem?

You must relax and increase your concentration level. We are not perfect beings so you must pay close attention and continually making small (micro) adjustments to keep your rhythm steady. Your mind and body must be in sync in order to roll off 50 – 75 double unders in a row.

Click here for full article.

Tuesday 150811

For time:
1,000m Row
50 Thrusters, 45#(35#)
30 Pull-ups

Post time to BTWB

A good old fashioned Verve faceoff!

A good old fashioned Verve faceoff!

Why Benchmarks?

We use our workouts as one of many markers of fitness. Along with your resting heart rate, triglycerides, cholesterol, body fat %, blood pressure,… workouts like “Fran” and “Jackie” are an excellent measure of your current fitness. Why, you ask? Because “Fran” requires a very specific amount of work to be completed; forty five repetitions of thrusters with 95#/65# and forty five repetitions of pull-ups to be completed as quickly as possible.  Jackie uses monstructural, weightlifting, and gymnastics, and provides a great test of fitness that encompasses all the major modalities we use in CrossFit.  

The load, distance, and time are used to measure your power output, which equates to a measurable, observable, and repeatable outcome. This workout can be completed again and again over the years and your results act as a marker of your current fitness. For this reason, we use benchmark workouts like the CrossFit Total, “Cindy”, “Jackie”, “Helen”, and even run/row 5k to indicate changes in your fitness – for better or worse. 

Many of you might be doing today’s workout, “Jackie” for the first time.  Well here’s what you should do, make sure you write your time down.  Be sure to note if you used modifications or scales for any of the movements.  The idea is that when we retest this in the coming months, and we will, you will have actual data that suggest that you’re overall fitness levels are changing.  You’ll be able to look back through your journals or search on any of the apps you use for tracking and see what you did previously and compare it moving forward.  

This goes for all the workouts we do as well.  Be sure and write down, record via BTWB, or if you have an amazing memory simply remember what time you got or how much weight you lifted.  We record all this data so we can look back and see how far we’ve come and the changes we’ve made during our CrossFit journey.   

Monday 150810

Split jerk

Then, every 2 minutes on the 2 minutes x 5 rounds:
3 Split jerks, after 3rd rep return bar to back rack, and hold for stationary barbell lunge x 12 reps total @ 40% of 1RM

Post weight to BTWB

This isn't the exact trail we'll be taking at Winter Park but it gives you an idea of how fun the O2X race is going to be.

This isn’t the exact trail we’ll be taking at Winter Park but it gives you an idea of how fun the O2X race is going to be.

5 P.M. Specialty Hour Update and O2X Summit Race schedule

This coming week is the final week of the strength cycle of Hot Dogs and Cupcakes.  After this week we are recommending a de-load week for anyone that  has been following HD&CC strictly for the past 2 cycles.  This means that whatever you do it should be light.  If you choose to join some WOD’s during your deload week consider cutting the weight, reps, or time involved in the workouts.  The idea is to let your body recover but still put it through some full range of motion work.  Consider body weight movements as a substitute and if you have any questions be sure and ask any of the trainers for suggestions.  

There will be specialty classes at 5 pm during the de-load week, week of Aug 17.  We will have some programming to follow for a de-load program. The following week, starting on Monday the 24th, we will be starting a new weightlifting class at 5 pm, Mon, Tues, and Thursday.  It will be a 4 week cycle and there will be a heavy Olympic lifting focus, but also a lot of squatting as well.  There will be accessory work as well that may or may not be homework depending on time.  As with all the specialty classes, teaching will be limited due to time, as our focus will be on correcting movement.  Please join classes if you have a solid understanding of the Olympic lifts.  If you are unsure as to whether or not you should join, please see one of the trainers for their recommendation.

O2X Summit Race Updates and Race Day Schedule

The O2X Summit Race at Winter Park is this coming weekend.  Most of the trainers will be up at Winter Park participating in the race as well as many of your fellow members.  The race kicks off Saturday morning.  If you want to participate and have not registered, please sign up on the sheet at the front of the gym and we will email you details on how to register.  Here is a schedule of events for the day of the race.  

Saturday August  15th
7:15am – Packet Pickup available
7:30am – Breakfast served – Coffee & Tea Company
8:30am – Pre-race stretch, yoga, music
9:25am – National Anthem
12:00pm – Kid’s Race (Day-of registration ONLY for Kid’s Race)
1:00pm – Awards Ceremony

Should be a great day at an amazing location.  Look forward to seeing everyone during and after the race. 


Sunday 150809

For time:
30 Toes to bar
60 Double unders
30 Ab-mat sit-ups
20 Toes to bar
40 Double unders
20 Ab-mat sit-ups
10 Toes to bar
20 Double unders
10 Ab-mat sit-ups

Post time to comments or BTWB

Adam working hard on the deadlift work!  That just may be double bodyweight.

Adam working hard on the deadlift work! That just may be double bodyweight.


Next weekend is the first Broncos preseason game and we need to start building our arsenal of healthy pre-game snacks. 

BAKED BROCCOLI TATOR TOTS – view the whole recipe here

  • 2 cups or 12 ounces uncooked or frozen broccoli
  • 1 large egg
  • ¼ cup diced yellow onion
  • ⅓ cup cheddar cheese
  • ⅓ cup italian breadcrumbs
  • 1/3 cup Panko bread crumbs
  • 2 tablespoons parsley ( or cilantro, rosemary,
  • 1 teaspoon salt
  • 1 teaspoon pepper
  1. Preheat the oven to 400°F. Grease a baking sheet with a thin layer of oil or line with parchment paper and set aside.
  2. Blanch the broccoli in boiling water for 1 minute then remove and shock with cold tap water to stop the cooking process. Drain well.
  3. Chop broccoli finely (or stick it in your food processor) and mix throughly with the egg, onions, cheddar, breadcrumbs, and seasoning. Scoop about 1.5 tablespoons of mix using a ice-cream scoop or your hands and gently press between your hands into a firm ball then shape into a tater-tot shape. It helps to wash your hands after every few tots to keep them from sticking onto your hands. Next, Place on your prepared baking sheet.
  4. Bake until golden brown and crispy, 18-24 minutes, turning half way. Remove from the oven and enjoy hot with ketchup, sriracha, ranch dressing, or your favorite dipping sauce!

34 Calories per serving (tot)
Fat – 1g
Cho – 3g
Pro – 2g

-Yoga is at 11am on Sunday so you can sleep in and still get your mobility on!