Friday 170203

Shoulder press
1 x 8 at 65% of 1 rep max
1 x 8 at 70% of 1 rep max
1 x 6 at 75% of 1 rep max
1 x 6 at 80% of 1 rep max

Every minute on the minute x 6, alternating:
1) 10 Burpees
2) Pull ups

Every minute on the minute x 6, alternating:
1) 10 Calories on assualt bike
2) Handstand push-ups

Post results to comments or BTWB

FLEXIBILITY FRIDAY!! – Minimizing back pain in the bottom of the squat.

Flexibility Friday’s don’t have to be all about mobility, they can be about strengthening drills to help you in particular positions.  Clancy turned me onto this video series by The Active Life.  This video gives you some drills to work on to help yoube pain free while in the bottom of the squat.


  • Verve BRING ON THE NEW YEAR outing is tomorrow @ El Jefe (2450 West 44th Avenue
    Denver, CO 80211
    ) from 4p to ????  Feel free to stop by any time, enjoy a margarita and some guacamole and show off your non-workout clothes.
  • YOGA with Kacey, this Sunday @ 11am!!  For those of you new to the gym, this is a beginner-friendly class but also challenging for those more experienced yogies.

Thursday 170202

With a 3 minute running clock x 5 rounds:
2 Rope climbs
10 Deadlifts, 225#(155#)
10 Anchored ab-mat sit-ups
Rest remaining time

*Score is slowest round.

Post times to comments and BTWB

Non weight bearing foot. Non problem. Phoebe coming to the gym and getting after it anyway she can.

Non weight bearing foot. Non problem. Phoebe coming to the gym and getting after it anyway she can.

Let the CrossFit Games 2017 Open updates continue. . . 

Here’s what we hope you have already done:

  1. Gone to the Games site and registered to be a part of the 2017 Open. (Haven’t done this yet?? No worries, click here.)
  2. During the registration process, you chose CrossFit Verve as both your “Team” and your “Affiliate”.
  3. You have started taking the judge’s course. (Haven’t done this yet?? No worries, click here. Please print your certificate of completion when finished.)
  4. Signed up on one of the 4 teams involved in the 2017 Open Team Cup. 

**If you have not done any of these items, are not sure what any of these items are, and/ or do not understand the whole process involving both the CrossFit Games Open and Verve’s Open Team Cup. . . don’t be shy. Email me or come find me at Verve, I will be happy to sort it all out for you AND get you super pumped to get involved in all of it. (By “me”, I mean Courtney) :)

Let’s talk schedule for the 5 weeks of the CrossFit Games Open, starting Thursday February 23rd:

  1. Just pior to the start of the Open, we will begin following the main site programming. We will of course make any needed adjustments based on equipment and time. 
  2. We will be programming the Open workout on every Friday as the Verve’s WOD. So every class throughout the day on Friday is the Open workout. Which means if you workout on Fridays you might as well sign up for the Open. 
  3. We will be canceling the 6pm Friday night WOD and in it’s place we will be simply running heats for the workout from 6pm-8pm. The heat times will obviously vary depending on the Open WOD.
    • There is no formal class from 6pm-8pm. You will be signing up for a heat time. It will be first come first serve. If a heat time is full, you may not simply pop in and join anyway. The only exception to this is anyone NOT signed up for the Open. These people will not need a judge and therefore may join any heat they want. 
    • You will need to warm-up on your own and be present, ready to go on time for your heat. We are starting the heats at the posted time, if you are late, then you will need to sign up for another heat. 
  4. Can’t workout Friday? Not a problem. We will be providing two additional times to complete the Open workouts:
    • Sunday “Re-do”- 11:30am-1:30pm. This will be listed in MBO, please sign up so we may prepare accordingly.
    • Monday “Last chance”- 2pm-3pm. Please do not show up at 2:55pm and start warming up. Please be at Verve before 2pm or at 2pm and get ready to roll, we will be done judging at 3pm.
    • If you cannot make one of the three opportunities we are providing, you MUST email us at to request an additional time that does work. ***I WILL NOT validate any score for a workout performed outside one of the 3 times listed without an email. ***
  5. You, the athlete, need to make sure your score is submitted to the Game’s site for validation by 5pm on Monday. I would suggest you submit it as early as possible and check your email throughout the day Monday. I am often hunting down people to fix scores on Monday. If your score is not submitted correctly, I cannot fix it myself and I cannot validate it until it is fixed. 
    • Again, you are responsible for your score. Verve does not submit scores for athletes. 

That’s the schedule thus far. I will be sure to post the times available to do the Open WOD throughout the gym. Please let me know if you have any additional questions.


Wednesday 170201

For time:
150 Double unders
750m row
75 Push press, 75#(55#)
750m row
150 Double unders

Post time to comments or BTWB

Anahita taking her fitness outside of Verve and having fun!!!

Anahita taking her fitness outside of Verve and having fun!!!

What is your HOMETOWN? Louisville, CO – yep one of few Colorado Natives
What do you do in your free time? Hobbies? I have pretty limited free time between working full time at a school for kids with autism and going to school full time for a doctorate in school psychology (you’re prttey amazing Anahita!). But….with what free time I do have I spend it snowboarding, hiking, camping – really anything outdoors and in the mountains. When it’s nice out I love going to parks and throwing around a frisbee or kicking the soccer ball. I also love going out in Denver and checking out breweries or hitting up the dance floor wherever there’s good music playing. 
What changes have you seen both physically and mentally since you started CrossFit? Physically – I’m definitely in the best shape I’ve been in, but I’d say the changes I care more about are mental… Nothing feels out of reach anymore, just requiring determination, passion, and patience. This feeling has also transferred to my life outside of CrossFit, and because her article for WOD nation resonated strongly with me, I’ll reference Maddie – I feel like I take up space. 
What is your favorite workout or movement in CrossFit? Grace !!!!!
Any advice for someone new to CrossFit or Verve? Use other people to motivate you, not to compare yourself to. Listen to your body. Rest. Eat well. Stop when something hurts (in an injury way). Focus on the movements you care about (and even those you don’t). But not everything at once. Don’t over-analyze. Your body isn’t the person’s next to you. 
Solid advice Anahita!  Happy to have your positive energy here.

Tuesday 170131

Back Squat
1 x 8 @ 65%
1 x 8 @ 70%
1 x 6 @ 80%
1 x 6 @ 85%

Front Squats
1 x 5 @ 70%
1 x 5 @ 75%
1 x 5 @ 80%
1 x 5 @ 85%

Post weights to BTWB


Pete is getting ready for the Superbowl!


We are continuing with our back squat and shoulder press program for the next few weeks.  With the 2017 CrossFit Open starting in the next month, we will continue for at least the next 2 weeks possibly 3 weeks and hopefully we’ll have an opportunity to retest our squats and shoulder press before we switch over to following programming.

The Open presents some great workouts and the atmosphere that we have seen at the gym reaches levels that are hard to duplicate.  Whether it’s the classes being bigger, the way we run heats, and the people that come and watch the night classes to cheer on their fellow Verve members, the place is very electric during the 5 weeks of the Open.

As you experienced yesterday, we redid an Open workout from a couple years ago and you can see that these workouts are grueling but extremely fun.  You will start to see a few more Open workouts from years past programmed so those of you that have done the workouts in the past and compare how you did and those of us that haven’t done the Open workouts can get a feel for the type of workouts that are normally programmed so we have an idea of what to expect and how the workouts feel.  

Let’s not kid ourselves, the workouts in the Open are well programmed and really good tests of overall fitness, but doing them in class like yesterday and in the days coming with the intensity that you put forth during the 5 weeks of the actual Open is really hard to duplicate unless you approach them with the mind state that this one counts and you want to see how well you’ve done versus the times you’ve done them before. If you’ve never done an Open workout before, you can compare your results to your fellow Verve athletes and friends that you typically compare yourself to and use that as motivation leading into this years Open.  Remember we have our first ever in house team competition around the Open this year so once you sign up to participate make sure and add your name to one of the team clipboards that are on the front desk.  

The Open is a very unique time of year in your training, but remember overall it’s just another workout and trust me when I say that the atmosphere is something to experience so if you’re interested, get signed up and experience it for yourselves.  The link to register for this years Open is HERE.  

Also the Patriots are playing this Sunday in a very important game.  If anyone wants to show their support, just ask me for some Patriots gear to wear and I’ll happily let you borrow some.  Key word being borrow.  

Monday 170130

Open workout 14.4
As many rounds as possible in 14 minutes of:
60 Calorie row
50 Toes to bar
40 Wallballs, 20#(14#)
30 Power cleans, 135#(95#)
20 Muscle-ups

Post rounds and reps to comments and BTWB

Organized mobility By: PB

Organized mobility led by PB

Weekly Updates

  • February 4th (Saturday) 4-6pm – Time to get your fancy pants on for another Verve outing! We will be meeting at Denver’s new and upcoming hot spot, El Jefe, to cheers in the new year with a little happy hour. Join us for some tasty food, delicious libations, and some good ol’ Verve family fun. 
  • February 11th & 12th (Saturday & Sunday)- Verve will be hosting Matt Chan and Eric O’Connor for their Train FTW Open Prep Camp. Participants will spend two days training, enhancing movement efficiency for CrossFit Open movements, eating, having discussions related to CrossFit competition, and downtime.

Participation is limited to 60 – all levels are welcomed.
Lunch is provided both days.
Cost is $349/pp, including lunch.
Time is from 9am – 5pm

Go to to register today!

Coming up this summer…

July 8th & 9th (Saturday and Sunday)– CrossFit Verve will be hosting the CrossFit Kids seminar. Didn’t get your chance to attend last time? Now’s your chance to further your education and expand your credentials by teaching kiddos the proper methods of CrossFit. For details and registration, please visit the CrossFit Training page.

Happy Monday, and have a great week!

Sunday 170129

As many rounds as possible in 15 minutes of:
10 Handstand push ups
50 Meter bear crawl
10 GHD sit ups

Post times to comments and BTWB

Phil and Garret working through a swim WOD.

Phil and Garret working through a swim WOD.

Saturday 170128


7 rounds for time of:
11 Deadlifts @ bodyweight
Run 100 Meters
Post time to BTWB

Swim WOD (offsite 9:30am & 10:30am) 
Working in teams of 2, as many rounds as possible in 15 minutes of:
25m swim
10 Lunge steps
10 Air squats
25m swim

*Only one partner may work at a time, completing a full round before switching.

Air Force Staff Sgt. David "Sham" Wieger, 28, of North Huntingdon, Pennsylvania, a special agent for the Air Force of Special Investigations, Detachment 303, Travis Air Force Base, California, died Nov. 1, 2007, near Balad Air Base, Iraq, of wounds sustained from an improvised explosive device that struck his vehicle. Wieger is survived by his parents, Michael and Loreene; brother, Michael; sister-in-law, Brenda; and many aunts, uncles and cousins.

Air Force Staff Sgt. David “Sham” Wieger, 28, of North Huntingdon, Pennsylvania, a special agent for the Air Force of Special Investigations, Detachment 303, Travis Air Force Base, California, died Nov. 1, 2007, near Balad Air Base, Iraq, of wounds sustained from an improvised explosive device that struck his vehicle. Wieger is survived by his parents, Michael and Loreene; brother, Michael; sister-in-law, Brenda; and many aunts, uncles and cousins.

**Please remember that we have an abbreviated schedule this weekend**


7am WOD at Verve
9:30am & 10:30am Swim WOD (offsite) at Glenarm Rec Center
2800 Glenarm Pl, Denver, CO 80205
Open Gym (at Verve) 6-7:30pm
7am WOD at Verve
Have a great weekend, Athletes! 

Friday 170127

Shoulder Press
1 x 8 at 60% of 1 rep max
1 x 8 at 65% of 1 rep max
1 x 6 at 75% of 1 rep max
1 x 6 at 80% of 1 rep max

As many reps as possible in 3 minutes of
Burpees to 6″ target
Rest 2 minutes
As many reps as possible in 3 minutes of box jump overs 24″(20″)
Rest 2 minutes
As many reps as possible in 3 minutes of Wall balls

*Score is total reps combined for all 3 movements

Post results to comments or BTWB


Today we press overhead! Here are some great tactics to loosen up those wrists to help keep your elbows and shoulders happy.


  • There is an abbreviated schedule Saturday.  We will host a 7am WOD at the gym, then SWIM WODS off site!!  Swim WODs will be held at Glenarm Rec Center, 2800 Glenarm Pl, Denver, CO 80205 at 9:30am and 10:30pm.  We will also be holding an evening open gym slot from 6pm-7:30pm back at Verve. Please be sure to reserve your spot on MBO.



Thursday 170126

5 Rounds for time:
Run 400 Meters
15 Toes to bar
15 Power cleans @ 40 % of 1 rep max power clean

Post times to comments and BTWB

Guess who's got two thumbs and has officially been a Verve member for 5 years? This guy, Alex!!

Guess who’s got two thumbs and has officially been a Verve member for 5 years? This guy, Alex!!

The 2017 CrossFit Games Open AND the 2017 Verve Open Team Cup. . . let’s do this!

Over the next several weeks I will be continuing to provide details and answer questions regarding both the 2017 CrossFit Games Open and Verve’s Open Team Cup. If you find yourself confused about anything in this process, please be sure to:

  • Scroll back through the WOD blog and read Thursday’s posts.
  • If you are on Facebook and a member of the Verve Social group, check in there as I also post information in the group. (If you are on FB but not a member of Verve Social. . . I would suggest you get on that, there is tons of information passed along in that group)
  • Ask me, Courtney, and I will fill you in on all the details. And don’t worry, talking to me will not automatically get you signed up on my team. 😉

First, in order to participate in Verve’s Open Team Cup, you MUST be signed up for the 2017 CrossFit Games Open. The cost to register for the Open is $20, you can click here to register.

  • So to be very clear, if you are not registered for the Open, you CANNOT contribute any points to a team. So if you signed up on a team clipboard but have no interest in signing up for the Open, then you will not be assisting the team in any way.

Let’s talk Open registration. They have recently updated their website, which appears to be having a few snafus. But here is ideally what you want to do when you register:

  • Select CrossFit Verve as your affiliate.
  • Select CrossFit Verve as your team.

If your profile does not immediately reflect this information, do not worry as I am currently in communication with CrossFit to get it figured out. The teams for the Open Team Cup are not actually a part of the CrossFit Open, so you will not find these team names anywhere online. As far as the Open goes, we are all Team Verve. If you already registered but did not fill in the above mentioned information, you can simply go back and edit/ update your profile. If by the start of the Open you are not listed in Team Verve, you will not contribute points to your Open Team Cup team.

Speaking of points for your Open Team Cup team, how can one earn points?

  • Every member of the team that performs the Open workout with a judge and submits a score for validation, earns 1 point. 
    • If you are not signed up for the Open, do not have your work out judged, and/ or miss the deadline to submit your score for validation, then you do not earn a point.
    • You will not earn extra points for repeating the workout, 1 point per person per week.
  • If you take and pass the judge’s course, you will earn 2 points for your team.
    • You must submit a copy of the certificate after passing the course.
    • Even if you took and passed the judge’s course last year, you need to retake it this year. The test is new every year. 
    • Click here to take the judge’s course.
  • If your you are one of the top 3 men or top 3 women scores in both the RX and scaled divisions, you will earn your team 3 points. 
    • It does not matter if you are 1st, 2nd, or 3rd, each person still gets 3 points. 
  • If you are the male or female athlete of the week, you will earn 5 points for your team. 
    • Athlete of the week is chosen by trainers and is based on more than performance. It can be based on effort, sportsmanship, overcoming a challenge, etc. 
  • Each week your team captain may pick a team theme, i.e. neon pick and green. If you show up on Friday and perform the workout in a visible/ obvious display of neon pink and green, you will earn 1 point for your team. 
    • If you can’t figure out what I mean by visible/ obvious, and you attempt to point out a single polka dot of color on their left sock. . . . no. Just no. 
    • This is only good for the Friday workout, it will not count for any other day the workout is performed. 

So teammates, with the exception of taking the judge’s course (as that is only a one time point related deal), you can potentially earn 10 points for your team EACH WEEK!!

So make sure to get signed up for the Open. Make sure you list Verve as your affiliate and team. Pick one of Verve’s Open Team Cup teams to partner up with this year and earn some points towards an end of the Open social event. 

  • Clipboards for teams are located on the front desk. Currently only 2 clipboards are present as these teams need a few additional members. If you don’t see the team you originally wanted to sign up with, don’t worry and sign up for any team you see. They all have amazing people on them. The goal is simply to participate and be included. So include yourself. :) 


Wednesday 170125

8 Rounds:
Row 500m @ 2k pace
Rest 2 minutes

Post results to comments or BTWB

Patrick showing his excitement for the majesty of the Eiffel tower!

Patrick showing his excitement for the majesty of the Eiffel tower!


*make sure you read how he got into CrossFit = classic!
What is your hometown:  I like to say my hometown is Reno, NV but in all honesty I am from the small Nevada mining town Gabbs.  The town is home to roughly 250 residents. Moved to Reno when I was 18 to attend UNR. Go pack! 
What brought you to CrossFit / Verve:  While attending UNR a friend and I were in the university gym pumping iron, just imagine Arnold and Lou ferrigno in a their prime, and the university PE director approached us and asked if we wanted to try a new method of exercise called crossfit. Already having reached the pinnacle of our weightlifting careers we decided it couldn’t hurt to try something new. You know push the envelope. After the first work out I was hooked. Been doing it ever since. 
What is your favorite movement  / workout:  Favorite movement would have to be… either overhead squats… or overhead lunges. They just hurt so good. 
What is the current wallpaper on your phone right now:  Wall paper on phone is boring basic iPhone blue screen. I like to see my apps. Don’t judge. 
What was the first CD you ever owned:  My first CD was Metallica ride the lightening. My older brother gave it to me for my 9th birthday. 
Advice to someone who is thinking about starting CrossFit:  Crossfit is for all levels and everything can be scaled to your ability and skill level. Never be intimidated and always know that everybody in the class wants to see you succeed. Life is a garden… dig it.