CrossFit Level 2 Course August 23rd and 24th

CF CPC 02 CrossFit Level 2 Course August 23rd and 24th



The Level 2 Certificate Course (formerly the Coach’s Prep Course) builds on the concepts and movements introduced at the Level 1 Certificate Course.  The course is ideally suited for all CrossFit trainers, emerging Affiliates, and anyone serious about developing quality in coaching techniques.  Attendees will enhance their understanding of the CrossFit methodology, program design and implementation, and advance their coaching skills.

Come prepared to be heavily engaged.  Peers and instructors will provide coaching, evaluation, and feedback as you actively participate in lectures, small group work, and workouts.

Click here for more information and to register.

Monday 140714

Every minute on the minute, for 15 minutes complete:
30 Double unders
1 Squat clean, 205#/135#
2 Split jerks, 205#/135#

Post scores to BTW.

IMG 0253 475x316 Monday 140714

Luke – Snatch-grip deadlifts. Building that posterior chain.

Building Your CrossFit Engine by Colby Knepp

Your posterior chain is your engine. 

According to Coach Greg Glassman, “Powerful hip extension alone is necessary and nearly sufficient for elite athletic performance. That is, our experience has been that no one without the capacity for powerful hip extension enjoys great athletic prowess, and nearly everyone we’ve met with that capacity was a great athlete.”

Powerful hips = better athleticism. Better athleticism = better CrossFitting. Better CrossFitting = abs. Because that’s what were all really after.

So, how do you get a stronger, more powerful posterior chain?

First, you need to be pulling heavy from the ground. Deadlifts will give you the most bang for your buck. Snatch grip deadlifts will strengthen position and posture for the first and second pull of the snatch and also build some some strength in the upper and mid-back.

Second, read this article in its entirety and add these exercises into your pre-WOD warm up routine.

Of course building your posterior chain is only one part of the equation in becoming efficient at CrossFit (skills, lungs, mental toughness, good movement to name a few), but it sure helps to have powerful hips.

Sunday 140713

For time:

Row 1000m
50 Ring pushups
Row 750m
30 Ring pushups
Row 500m
20 Ring pushups

Post to comments and BTW.

IMG 0099 475x712 Sunday 140713

Welcome to Verve Patrick!

Upcoming this week, you’ll find it is deload week from our current strength cycle of olympic lifts.  Fun workouts will still keep you challenged and testing your fitness, you just won’t see the same hang cleans and hang snatches from the last couple months.  We’ll be testing some new 1RM next week, so plan on joining us and seeing how strong, powerful, and technically sound you are!

Also, we’ll be hosting a Track Day next Saturday, so come on out and get a great workout and find out how truly fast your sprints, 400m, etc are!  If you want to join us at Verve, on Saturday we’ll be hosting Coach Chris Hinshaw for his Aerobic Capacity Seminar.  Sign up via MBO Seminars or our Events page link.  Cost is $150 for the day and will involve 2 workouts and 4 lectures to help you develop your aerobic capacity and improve your resistance to fatigue. 

Saturday 140712

Partner “Lumberjack 20″

20 Deadlifts, 275# (185#)
Run 200m w/ med ball 20# (14#)
20 Kettlebell swings, 70# (53#)
Run 200m w/ med ball 20# (14#)
20 Overhead squats, 115# (75#)
Run 200m w/ med ball 20# (14#)
20 Burpees
Run 200m w/ med ball 20# (14#)
20 Chest to bar pullups
Run 200m w/ med ball 20# (14#)
20 Box jumps, 24″ (20″)
Run 200m w/ med ball, 20# (14#)
20 DB Squat cleans, 40# (25#)
Run 200m w/ med ball 20# (14#)

In a team of 2, one partner runs, while other partner completes 20 reps of task. Switch before moving on to next task.

Post time to comments and BTW.

IMG 0141 475x712 Saturday 140712

Eddie hitting his post WOD accessory work hard on a beautiful summer day.

Free Saturday Intro class at 8am.  Next Foundations Program begins Monday, July 21 at 7pm.  Looking to get started with us?  Email to get signed up or with any questions.

Friday 140711

Hang snatch 2-2-2-2-2
Bench press 3-3-3
Snatch grip deadlift 3-3-3

Post load to comments or BTWB

IMG 0233 475x712 Friday 140711

Aleidis still working on her fitness whilst growing a young one!

 The Other Side of Grip Strength

Harkening back to a couple of weeks ago, there was a post regarding how to build better grip strength.  There is a whole other side to having a strong grip….. your forearm extensors.  The forearm extensors help to open the hand, extend the wrist, and move the fingers.  How does this relate to grip strength?  If we work so much on working the muscles to close the hand and don’t work conversely to work on the opening of the hand, then we create an imbalance.  This imbalance can lead to tight and overworked muscles, wrist pain, and elbow pain.   What also contributes to that weakness/fatigue is that we live in a land where computers consume a lot of our daily time, we type our reports, update our status’, act like we are working when the boss is looking.  Little do we realize, our forearm extensors are doing lots of work continuously holding our wrists up and moving our fingers to type those words.

A great exercise to work on the muscular endurance of your forearm extensors and help with wrist and elbow pain is Banded Hand Opening.  All you need is a thick (about 1/2″) rubber band.

Step #1 – Place the band around the tips of the fingers including the thumb.
Step #2 – Open the fingers, fighting the tension of the rubber band.
Step #3 – Repeat for 2 – 3 sets for 15 reps.

Watch the following video for a GREAT stretch to do throughout the day and before workouts that will help to loosen the forearm extensors.


JULY 19TH – HINSHAW SEMINAR: A few spots are still available.  Go to the Events page for more details and registration.
JULY 26th – VERVE POOL PARTY: 2pm – 5pm @ the pool @ Exdo Center
AUGUST 2ND – IN-HOUSE OLYMPIC LIFTING COMPETITION – e-mail for all of the fun details!

Thursday 140710


3 Rounds for time of:
21 Deadlifts, 185#(125#)
15 Pull-ups
9 Front squats, 185#(125#)

Post times times to comments and BTWB

IMG 0192 475x316 Thursday 140710

There’s never a bad time for a “Gun Show”. Just ask these guys.

That was intense. Continued musings by the one and only C-Shep, #whatsupwiththat

If you have been paying attention then you have possibly picked up on a theme for the past several Thursdays. Mechanics, Consistency, and . . . wait for it . . . wait for it . . . INTENSITY!! I covered the importance of mechanics, poor movement leads to injuries. Then I addressed consistency, we have to do it right a lot of times to create good muscle memory and help us achieve our goals, again, pain/ injury free. And now here we are, at the last word in a short motto used to promote  the understanding behind why we do what we do, intensity. Intensity is described in the CrossFit Level 1 training guide as “the independent variable most commonly associated with maximizing favorable adaptation to exercise.” Simply put, we train hard because we want to see the results of our efforts, be it heavier lifts, improved gymnastics abilities, decreased body fat, etc. Intensity is our results. As our adaptation to exercise changes over time, our level of intensity changes. Which is why we say that CrossFit is for anyone and everyone. 

I’ve had friends tell me CrossFit looks “intense”. They tell me they’ve seen it on TV and there is no way they could do that. I know immediately they are referencing the CrossFit Games, and I would agree, it definitely looks pretty intense. But that is when I am quick to the charge to tell them that CrossFit is infinitely scaleable, and it’s intensity is proportionate to their abilities. There are two kinds of intensity, relative  and absolute. Absolute intensity refers to the numbers behind the work being done. Every time you perform an air squat you move your body weight a set distance. I can plug the numbers referring to your weight, your height, and the number of squats performed in a given amount of time into an equation (force x distance/ time) and come up with a number. That number represents the amount of power you produced doing air squats. Cool. So what’s that mean to me? Do I get to walk around and brag about that number, “Hey guys, check it out. I just produced 21,000 foot pounds per minute. Jealous much?” Well, actually, you can. It’s pretty cool to sit back and plug the numbers in and have that perspective, but as I feel like I’ve dazzled you enough with my giant math brain, let’s move on to relative intensity. 

Relative intensity is just like it sounds, it’s relative to each individual person. Relative intensity is different from one person to the next. CrossFit HQ quoted Matt Chan in a tweet saying, “Should grandma do CrossFit? Absolutely grandma should do CrossFit.” That tweet gave a link to an article in which Matt describes how grandma doing CrossFit may not look like a twenty something year old doing CrossFit, but they will both walk away getting the fitness they needed. We do this everyday. We scale WODs, we cut reps, we decrease weight, we modify movements. All of this is to give each individual athlete their relative intensity for that given WOD. Sometimes it’s hard to do those scales, to make those modifications. We tend to think doing that will rob us of our intensity. We are only as intense as we are powerful and we are only as powerful as we are intense. We can get the results out of anything if we put power and intensity into it. Maybe one day we lighten the load too much, we cut the reps too much, we scale the WOD too much. No such thing. We simply move faster and we create a different intensity, one where we do unbroken sets of reps, we never take a break and stop moving, we hold on to the bar the whole time. And then we walk away knowing we can do more for the next time. 

CrossFit is intense. But that intensity is relative to each person needs. Grandma needs to be able to sit down and stand up without help. I need to be able to front squat the equivalent of a small pony so I can be the fittest woman in the world. When a workout with front squats shows up I’m working out right next to grandma, she may be doing air squats to a box and I may be doing 125# front squats, we are both experiencing intensity and increasing our fitness relative to our needs. 

So why is intensity last? Because if I don’t have good mechanics consistently then I can’t increase my intensity. I can’t increase the load or add in more reps. If I focus on intensity first then it goes back to the idea of poor mechanics over time leading to injury. Mechanics, Consistency, Intensity, it’s not just a catchy phrase, it’s a guide to getting results safely and efficiently.

*In-house Oly Meet Saturday August 2nd @ 2pm. $10/ athlete. Sign up by emailing me @ Never participated in an Oly meet before? No better time to give it a shot. 

Wednesday 140709

10 rounds for time of:
5 pull-ups
5 push-ups

5 rounds for time of:
10 GHD sit-ups
10 hip extentions

2 rounds for time of:
25 wall-ball shots, 20-lb. ball
25 box jumps, 24-inch

**Rest as needed between couplets.

Post time for each couplet to comments or BTWB

IMG 0219 475x316 Wednesday 140709

Those who workout together, mobilize together.

Here is a delicious chicken salad that I found on The CrossFit Kitchen.  You can add some apples or artichoke hearts or put your desired amount into a halved pepper to get some extra carb blocks.

Chicken Salad


1 lb. 14 oz. chicken
4 bell peppers, chopped
6 cups celery, chopped
1 1/2 cups onion, chopped
2 eggs
2 limes
~ 1/4 cup mustard (to taste)
2 tbs. curry powder

1 cup slivered almonds


1. Grill chicken in a skillet.

2. Chop peppers, celery and onion.

3. Dice grilled chicken into bite-sized pieces.

4. Mix chicken, peppers, celery and onions together in a large bowl.

5. In a separate bowl, squeeze limes and mix in eggs, mustard and curry powder.

6. Stir dressing well.

7. Add dressing and slivered almonds

to the chicken and vegetables.

8. Stir well. 

 A rounded 1/2 cup of Chicken Salad contains approximately 1 block of protein, a 1/4 block of carbohydrate and 1 block of fat. Simply eat an additional 3/4 block of carbohydrate for a complete 1-block meal.


Tuesday 140708

Hang clean below knee 2-2-2-2-2
Back squat 3-3-3
Clean pull 3-3-3

Post weights to BTWB

IMG 0205 475x712 Tuesday 140708

If this doesn’t scream America, then nothing does. James taking care of business during the July 4th partner WOD.

How in tune with your breathing are you?  If you are someone that practices meditation or yoga then the answer is probably better than most.

Controlled breathing is a great way to keep the mind and body functioning, can lower blood pressure, promote feelings of calm and relaxation, and help us get rid of stress.

Here are six breathing techniques to try if you are feeling stressed, looking for a way to get rid of negative feelings, or simply want to look cool.  I tried all six before deciding to include them in the post and trust me I looked cool, but also say positive results.  The full article, which contains a more detailed explanation, the below is referenced from can be found here, 6 Breathing Exercises to Relax in 10 Minutes or Less.

Sama Vritti or “Equal Breathing”  Inhale for a count of four all through the nose then exhale for a count of four through the nose.  This technique is great before bed.  

Abdominal Breathing Technique:  With one hand on the chest and the other on the stomach, take a deep breath in through the nose making sure the diaphragm inflates with enough air to fill the lungs.  The goal is 6 -10 deep slow breaths per minute for 10 minutes.  

Nadi Shodhana or “Alternate Nostril Breathing” Close off the right nostril with the right thumb and inhale through the left nostril.  At the peak of inhalation, close the left nostril with the ring finger and breathe out through the right nostril.  Continue the pattern inhaling through the right nostril, closing it off and exhaling through the left.  

Kapalabhati or “Skull Shining Breath” Begin with a long, slow inhale.  Exhale quickly from the lower belly, both through the nose.  When comfortable, up the pace to one inhale-exhale every one or two seconds.  

Progressive Relaxation: Tense and relax each muscle group for 2 – 3 seconds, start at the bottom with the toes and work your way up all while maintaining deep and slow breaths.  

Guided Visualization:  Breathe deeply while focusing on pleasant, positive images to erase negative thoughts.  

If you have other techniques that work post them to comments.

Monday 140707

10 rounds for time of:
3 Weighted ring dips, 45 lb.
5 Strict ring dips
7 Kipping ring dips

For a round to be counted, all 15 rings dips must be completed before resting.

Post scores to BTW.

Willpower Monday 140707

Stop Sabotaging Your Gains by Colby Knepp

The topic of motivation interests me. More specifically, the topic of staying motivated and making continual progress in life, and in the gym (because all we really want is GAINS).

I’ve struggled with self-sabotaging my progress for as long as I can remember. For example, I would train very hard and consistently for three or four weeks at a time, making great progress, and then would TOTALLY fall off the wagon for the next two or three weeks. During these two or three weeks of “down time”, my eating habits went to crap, and I would beat myself up daily, saying things like, “You’re better than this! Get back in the gym you lazy POS!”, or “I am doomed to always be lazy and fat!” That, of course, isn’t productive behavior what so ever. Learning to eliminate this negative self-talk has been super beneficial in my life, but that wasn’t the biggest change for me.

What I eventually learned, through lots of trial and error, is that our willpower is limited. I was burning through my willpower like dollar Miller Lites on Ladies Night, and when it ran out, I was doomed.

The biggest change for me came after learning (and accepting) that our willpower is limited. That we LITERALLY only have so much willpower on a given day. Don’t believe me? Consider this:

  • Your co-workers brings in some delicious looking pastries to work. You opt out, exercising the power of your will (willpower minus 5)
  • Your boss sends you a nasty e-mail that makes you pissed! You type up an angry reply, only to not send it, again, exercising the power of your will (willpower minus 50).
  • Your buddies invite you out for beers on a Friday night, but that doesn’t really fit with your health and performance goals. You decline, exercising the power of your will (willpower minus 6).

That could be a typical Friday afternoon in your life.

By the time Friday night comes around, your tired, your willpower is null, and your hanging on for dear life. And in that moment, when you’re willpower is empty, is when the destructive behaviors begin. Bring on the Doritos, baby, because I don’t give a shit!

So, accept that your willpower is limited, and learn to strengthen your willpower through proper stress and recovery cycles, and you’ll be well on you’re way to “Gainsville”. (Get it? GAINS-ville? See what I did there?).

And, just for the record, sometimes it’s better to just eat the freaking pastry and get on with life.


Sunday 140706

As many reps as possible in 8:00 minutes:

2 Clusters,135# (95#)
2 Burpees over the bar
4 Clusters, 135# (95#)
4 Burpees over the bar
6 Clusters, 135# (95#)
6 Burpees over the bar

Post reps to comments and BTW.

zinkUSA e1404611642946 Sunday 140706

Team USA member and Verve athlete Lee Zink

Thank you to everyone who came out and joined us at the Colorado Outlaws game Friday evening and the Swim WODs on Saturday.  We’d like to give a shout out to Lee Zink who plays for the Colorado Outlaws and has been a longtime athlete at Verve.  He’s not only been the MLL Defensive Player of the Year the last two seasons, but also made Team USA for the upcoming 2014 FIL World Championships that are being hosted here in Denver over the next 2 weeks.  If you get a chance to check out the action either in person or on TV, cheer loudly for him!

Below is the USA game and TV schedule for the round robin games. The semi-finals will be Thursday, July 17 and Finals Saturday, July 19. The games will be played at Dick’s Sporting Goods Park.


Thursday, July 10 7 p.m. Canada ESPN2
Saturday, July 12 5 p.m. Australia ESPNU
Sunday, July 13 5 p.m. Japan ESPNU
Monday, July 14 5 p.m. England ESPNU
Tuesday, July 15 5 p.m. Iroquois ESPNU


Many of you may have heard that Matt sustained a severe leg injury but is expected to make a full recovery.  Please continue to keep him in your thoughts and prayers throughout this process.  Thank you for all the love and positive vibes thus far.  Here’s to coming back stronger than before!