Monday 171120

In 15 minutes build to a heavy 1 rep snatch

Rest 5:00 then,

Every 2 minutes x 5 rounds:
1 x 3 position snatch (hips, mid thigh, ground) @ 45%, 50%, 55%, 60%, 60% of today’s heaviest lift

Post loads to comments and BTWB

Verve showing up in masses to this year’s Turkey Challenge. Congratulations to all the competitors!!












Folks, we have a very abbreviated schedule this week:

Wednesday– Evening classes are cut short

Thursday (Thanksgiving)- WOD @ 9am and 10am ONLY

Friday– WOD @ 9am, Open Gym @ 10-11:30am, WOD @ 11:30am ONLY

Please see MBO and sign up for classes.

*Did you folks see last Thursday’s post about our upcoming Nutrition Challenge?? It starts Monday November 27th, we want to create some good habits during the holiday season. The cost to participate is $15, registration closes November 24th. Click here for more information and to register.

*Did you see the tree in the entryway?? We are not trying to obnoxiously force Christmas down your throat early in the season. Verve is doing the “Fill The Empty Stocking” toy drive. The tree has tags on it: 1- Grab a tag, 2- Buy the gift listed on the tag, 3- Bring it to Verve, unwrapped, by December 8th. These toys will be handed over to the Griffith Center to be distributed to kids currently in the foster care system. 

*The weather is eventually going to get colder and we are eventually going to have have chili on our minds. . . so start prepping your chili recipes now because Verve will be having it’s second annual chili cook off on Saturday December 16th. That’s right folks, will Fred and Melissa Liskowski be able to hold on to their title or will someone new get it this year? Stay tuned for more details. 



Sunday 171119

Open Gym Only Today

Clancy representing Verve at the Turkey Challenge this weekend, with one nice looking snatch. Yes, we know how that sounds.

Saturday 171118

Open Gym Only Today from 8:00 am – 11:00 am 

Sunday Open Gym Only from 9:30 am – 10:30 am

When you get done with your workouts, make sure and come by The Turkey Challenge and support your fellow Verve members competing.  


Treat yourself with some gut-friendly stuffing

With the holidays right around the corner, we all strive to keep our fuel clean, and find ways to keep our guts happy. This recipe from Sarah Fragoso is a delicious option to enjoy the holiday comfort food without needing total damage control caused by processed foods. For more tasty recipes from Sarah Fragoso, you can find them here.

Enjoy, and Happy Holidays!


1 lb mild Italian pork or chicken sausage, casing removed (I used chicken sausages from my local butcher)

4 ½ cups mushrooms, diced

1 medium yellow onion, diced

6 celery stalks, diced

4 carrots, diced

1/2  cup chicken broth

1 tablespoon diced fresh sage

½ tsp minced fresh thyme leaves

½ cup dried cherries, finely chopped

½ cup slivered almonds

½ tablespoon minced garlic

4 tablespoons lard, butter, or ghee

Sea salt and black pepper to taste

1. Preheat oven to 350.

2. In a large soup pot, sauté onions in lard, butter, or ghee until translucent.

3. Add the sausage and brown.

4. Add the carrots, celery, mushrooms, chicken broth, cherries, almonds, sage, thyme, garlic powder, salt and pepper.

5. Mix well, bring to a simmer, and cook for 5-10 minutes or until the veggies begin to absorb the chicken broth.

6. Transfer to a large glass baking dish, cover tightly with aluminum foil and bake at 350 for 45 minutes.

Friday 171117

In teams of 2, as many rounds as possible in 24 minutes of:
60 Calorie Row
50 Toes to Bar
40 Wallballs 20#(14#)
30 Power Cleans 135#(95#)
20 Muscle-Ups

Post results to comments or BTWB


What’s up with the tree?


Despite what you may think, we are not trying to push the holidays on you early.  The tree is our next VERVE IN THE COMMUNITY event.  We have partnered up with Griffith Centers for Children Chins Up to give children in their foster program some gifts for Christmas.  Here are some details about  Verve’s FILL THE EMPTY STOCKING!

WHO:  Griffith Center for Childrens Chin Up is a nonprofit organization w/ several different programs including a Foster Care Program (which is what we are asking Verve to help with) and Community Programs that serve families all over CO. Currently we are serving more than 500 families in the state of Colorado, which we are assisting in making their Christmas better through giving trees and a program called “Empty Stockings”.

#1 Grab a tag off of the Verve Tree.  The tag will let you know the name, age, and requested gift for the child.
#2 Purchase requested gift.  Please limit the dollar amount per child to $30 or less.
#3 Return unwrapped gift along with tag attached to Verve by December 8th

WHEN: November 15th – December 8th.  We would like to have all gifts at the gym by December 8th so the center has time to wrap and distribute them by the Holidays.

WHY: Griffith Centers for Children Chins Up specializes in providing a full continuum of therapeutic treatment and academic services for boys and girls, and families. We are licensed and nationally accredited to serve children from birth to 21 years of age. We provide community programs such as family preservation, day treatment, education, truancy prevention and counseling services. Griffith Centers also provides residential based programs such as foster care, respite services, foster to adopt homes, group homes, residential treatment (staff secure and open) and independent living services. Today we are able to provide healing and hope to thousands as a nonprofit agency.  With over 500 families in their system, they can use assistance in ensuring these children have a bright Holiday season.  Check out for more details about this charity.

**If you shop Amazon for any of your shopping, consider using AmazonSmile and choosing Griffith as the receiving charity.  They give back .5% on each purchase made!!**

**Afraimi!! Cain Brothers!! One child has asked specifically for Raiders gear if you can help him out!!**

Please e-mail if you should have any other questions.  Thank you in advance for your participation.


-Don’t forget we will only be hosting Open Gym this weekend, so make sure to check out MindBody!!


Thursday 171116

In 10 minutes build to a heavy 1 rep shoulder press
Rest 2:00 minutes, then 
In 8 minutes build to a heavy 2 rep push press
Rest 2:00 minutes, then 
In 6 minutes build to a heavy 1 rep push jerk

Post loads to comments and BTWB

Andy and Kira sweating through a gnarly Sprint workout.






















We have had several requests for a Nutrition Challenge. Well we will do you one better, we will have two. We want to start our first challenge right after Thanksgiving, we want to use this challenge to set the tone. We want to create some habits regarding meal prep, what kinds of food we eat throughout the day, how often we exercise and stretch, etc. Following the completion of this first challenge we will kick off the beginning of the new year with another one, more based on nutrition itself. We will take all the good habits we built and use them to focus on eating high quality foods in the right amounts. Here are the details for challenge number 1:

Healthy Habit-building Challenge
Science shows that it takes a minimum of 21 days to form a new habit – so, join your fellow Ververs in building some healthy habits this holiday season!!
This challenge will run from Monday, November 27th to Friday, December 22nd.  The cost is $15, with proceeds going towards prizes for the winning team & individual (everyone will be competing as an individual and teams will be chosen at random based on number of participants).  Registration will end on Friday, November 24th @ 5pm and a detailed email will be sent out that evening with specifics of the challenge.
Here’s how it will work:
1)  Pick 3 habits that you would like to work on during this challenge
  ** 1 must be nutrition-based
2)  Score 1 point for each day you complete the habit (3 points per day)
  ** A leaderboard spreadsheet will be setup for score tracking
3)  Each week will have a bonus exercise worth 3 points
  ** Bonus exercises will be posted to the Facebook group
See examples below for some ideas!
Nutrition Habit Examples:
  • Eat vegetables at both lunch & dinner
  • Drink 1/2 BW in water each day
  • Hit macros within +/- 5 grams
Fitness Habit Examples:
  • Mobilize 10 minutes after each workout / 15 minutes on off days
  • Do 50 pushups everyday
  • Take 1 full, complete rest day per week

Lifestyle Habit Examples:

  • No phone or email 1 hour before going to bed
  • No phone during dinner
  • Wake up when the alarm goes off, no pushing the snooze button

To get registered for the challenge, click here 

Wednesday 171115

Complete the following for time:
Run 1 mile
30 Deadlfits 135#(95#)
2 Rope climbs 15′
Run 800 Meters
20 Deadlifts 185#(125#)
4 Rope climbs 15′
Run 400 Meters
10 Deadlifts 225#(155#)
6 Rope climbs 15′

Post results to comments or BTWB

Taylor cuddling one of the various animals she spoke of!



HOW DID YOU FIND CROSSFIT / VERVE? Google!  (thank you google)

FAVORITE MOVEMENT / LEAST FAVORITE MOVEMENT? Favorite: Rope-climbs.  Least favorite: Double-unders because they are IMPOSSIBLE (many people share that sentiment Taylor)

WHAT SONG HAVE YOU COMPLETELY MEMORIZED? “Love is like a bottle of Gin” by the The Magentic Fields

WHAT TAKES UP TOO MUCH OF YOUR TIME? Thinking about how cool and weird various animals are (e.g. prairie dogs, penguins)

WHAT ARE THE SMALL THINGS THAT MAKE YOUR DAY BETTER? Hot tea, getting mail, hugs, petting cats



  • Paul Buono Nutrition Talk #3 – THE LAST IN THE SERIES, so get your knowledge bombs fast!!
  • The BOD POD will be here Thursday! Check the flyers for times.


Tuesday 171114

As many rounds as possible in 6 minutes of:
27 Calorie Row
27 Burpees
27 Chest to Bar Pull-ups

Rest 4 minutes

As many rounds as possible in 6 minutes of:
21 Calorie Row
21 Burpees
21 Toes to Bar

Rest 4 minutes

As many rounds as possible in 6 minutes of:
15 Calorie Row
15 Burpees
15 Pull-ups

Post scores to BTWB

Corey getting ready to do some percentage Clean and Jerks














I think you can see just by looking at today’s workout that there is a lot of pulling and grip work.  There are 3 different times in today’s workout that you will be holding on to the pull up bar; chest to bar, toes to bar, and pull ups.  That being said, make sure you prep your hands for today’s workouts.  If you have calluses that are close to ripping, take some time and file them down or whatever your preferred tool for hand care is spend some time with it before coming in to today’s workout.  For anyone competing in The Turkey Challenge this coming weekend, make sure you don’t rip in the slightest.  We all know how painful rips on the hands can be and how long they take to repair, so monitor your hands closely and let the coach running the class know if you are close to ripping and need to modify some of the pulling to make sure your hands are in good condition when the workout is over.

I wanted to take this opportunity to thank the Verve members and their friends that volunteered on Saturday for our latest, Verve in the Community.  We were able to visit two Denver residents that had requested a little help with their landscaping needs.  This was my first time volunteering with Verve and I know I speak for the others that volunteered on Saturday when I say, that it was a very rewarding experience.  The two women’s houses we were able to go to were so appreciative of the time we gave.  

The company that organized the Saturday’s volunteer activities is A Little Help.  The company does great work and is always looking for volunteers to help with day to day activities.  A Little Help organizers specifically talked about having volunteers sing up to shovel driveways in the winter.  You can sign up to volunteer in the neighborhood you live, so if you’re interested in helping out, visit their website, link above, and register to volunteer.  

Stay tuned for our next charity initiative that we will be launching in the near future.  This one will be a little different than the last two, but if you can help out, please do.

Also, if you read yesterday’s blog, you saw that we have a ton of updates for this week and next, so be sure and reread it and ask any questions you have via the comments section.


Monday 171113

In 15 minutes build to a heavy 1 rep clean and jerk

Rest 5:00

Then, every 2 minutes x 5 rounds:
2 Cleans + 1 jerk @ 65%, 70%, 75%, 80%, 80% of today’s heaviest lift

Post loads to comments and BTWB

Paul getting the evening classes ready to clean & jerk.












Verve will have a few visitor’s in the gym today, along with A TON of stuff happening this week and next:

*This morning, during our early Open Gym time (10am-11:30am) folks from CrossFit HQ will be filming some videos. They will need the gym to be quiet. During this Open Gym time we will not be playing music, we will also ask that you not drop bars or use the assault bikes. We apologize for this brief and temporary situation. 

*This afternoon Zac from Ten Performance will be at Verve during our lunch time classes with samples of his products. You can check out his website and learn more about his products by clicking here.

*This Wednesday evening, the 15th @ 7:30pm, Paul delivers his third and final nutrition talk. It’s free for Verve members, $10 for non members. Everyone can sign up in MBO. 

*This Thursday, the 16th, Chris Juestel will be at Verve throughout the day with his mobile Bod Pod. Get some important body metrics now, Verve will be getting ready to have two nutrition challenges and you will want these benchmarks for comparison. Click HERE, scroll down the page to the November 16th date on the calendar, you’ll see CrossFit Verve.  Click the date and you’ll be given instructions on how to sign up for the test. We have 2 time blocks for the day, one in the morning and one in the afternoon/early evening.  Chris is open to being here throughout the day, if the demand warrants it, so please email him through his site should you have a question about another time slot during the day.  The price for the test is $50. Follow up sessions within 6 months are $40.  We have already planned for additional visits approximately every 3 months. 

*This Saturday, November 18th @ 8am, Verve is hosting a FREE CrossFit Kids Open House! We will have another one on Saturday November 25th @ 8am. This will give everyone with kids (members, friends, family of members!) an opportunity to bring their younger ones to the gym and let them have some fun with special guest, Coach Haley D.

When: Saturday 18th and Saturday 25th
Time: 8am-9am
Who: Kids ages 4-12 years old
How to RSVP: You can comment in the FB Verve social post or send an email to Please let us know 1) how many kids, 2) ages, 3) which days they will be coming. That’s it!

*This Saturday and Sunday, November 18th & 19th, Verve will have open gym only. There will not be any scheduled WODs. This weekend is the MBS Turkey Challenge and literally EVERY SINGLE Verve trainer is competing, along with a hefty number of Verve athletes. Verve will be well represented all weekend, so stop by the event at MBS CrossFit in Broomfield to cheer these folks on. Please sign up in MBO for our open gym times. 

*Next week is Thanksgiving. We will have an abbreviated schedule Wednesday night, all day Thursday, and all day Friday. Please check MBO for the updated schedule and sign up for classes. Verve members with “Sprint only” memberships are welcome to join the WOD classes on Thursday and Friday. 

Sunday 171112

For time:
Double unders
Overhead squats 115#(75#)

Post times to comments and BTWB

That there is a post Sprint assault bike blow out #SexyFaceSunday, courtesy of everyone’s least liked Raiders fan.

Saturday 171111

In teams of 2 with a 20 minute clock
Row as many meters as possible, switching every 500 meters
While one partner rows, the other partner completes the following:
3 Muscle ups
3 Power cleans 135#(95#)
3 Shoulder to overhead 135#(95#)

*Score is total meters rowed in 20 minutes



Breakfast Casserole with Bacon, Sausage, Sweet Potato, and Kale |


This casserole had me at bacon but almost lost me at kale.



1 large sweet potato, peeled and finely chopped
4 slices bacon
2 fully-cooked sausage links, finely chopped (I used Wellshire Farms turkey andouille sausage)
6-8 kale leaves, stems removed, torn into bite-size pieces
1 teaspoon cumin
1 teaspoon coriander
6 large eggs
¼ cup milk of choice or water
1 tablespoon nutritional yeast


Preheat the oven to 375°F and grease a 9×13″ pan (or similar sized casserole dish–I use and love this one!) with olive oil.

Put the sweet potato chunks in a microwaveable bowl and add ¼ cup water. Cover the bowl with parchment and microwave for 3-5 minutes, until the sweet potatoes are tender when poked with a fork. Drain any excess water. If you’d rather not use a microwave, you can also just steam the sweet potato on the stovetop.

Chop the bacon crosswise into pieces about half an inch wide. Fry the bacon in a large skillet over medium heat until almost crisp. Add the sausage, raise the heat to medium high, and cook until nicely browned. Add the kale and cook, stirring frequently, until wilted. Stir in the cumin, coriander, and cooked sweet potato and remove from the heat.

Beat the eggs in a large bowl with the milk or water and nutritional yeast. Add the meat and vegetable mixture to the bowl and stir. Pour everything into the prepared baking dish, using a spoon to spread everything out so it’s evenly distributed.

Bake for 20 minutes, or until the eggs are just set. Cool for at least 5 minutes before serving. Slice into squares and serve hot.

Leftovers can be stored in the refrigerator for up to 3 days. I reheat mine for about a minute in the microwave.