Monday 141201

2-2-2-2-2-2-2 reps
Bulgarian split squats 3 x 10 reps per leg 40# (25#)

Post score to BTW.

Coach Colby keeping a watchful eye.

Coach Colby keeping a watchful eye.

The Secret to Getting Better at CrossFit

There are no secrets – it’s actually a pretty cut and dry process. Show up, work hard, commit to the long term and practice!

1. Show Up, Regardless of The Workout - “I’m not going today because there are cleans and I suck at those.” Well, I hate to break it to you, but you’re always going to suck at them with that attitude.

2. Put In The Work – Want to get better at the Olympic lifts? Go to barbell club or Olympic lifting class or whatever supplemental class that your gym offers – Hot Dogs and Cup Cakes or Verve Barbell Club.

3. Commit – If you want to get better at CrossFit, you’re going to have to CrossFit. You can’t just show up once or twice a week, on top of running and spinning and barre class or whatever other forms of exercise you’re holding on to. I’m not saying that you have to quit everything else that you love, but you’re going to have to make CrossFit your main focus if you want to get better.

4. Prioritize Strength – Many people who begin CrossFitting will find that their endurance builds up quickly. Rowing, burpees and box jumps? No problem! Everyone loves a good sweat and associates that with an awesome workout. But that is only part of it. Add any barbell movement, and their numbers haven’t budged a bit.

5. Practice – If you want to get better at something, you have to practice!

You can find the original post here.

Sunday 141130

Bench press

Then, EMOM x 10 minutes, alternating:
Evens- :20 handstand hold
Odds- 7 strict ring dips

Post load to comments or BTW

How can these NOT be delicious?

How can these NOT be delicious?

BREAKFAST!! My favorite meal of the day!  Here is a delicious recipe for pancakes that you WILL NOT regret courtesy of! 


Makes 3-4 servings ~ 1P, 3.25C, 3F

  • 2 bananas, peeled
  • 3 eggs
  • 3 Tbsp. coconut flour
  • 2 tsp. vanilla
  • ¼ tsp. baking soda
  • sprinkle of cinnamon
  • pinch of salt
  • 2.5 Tbsp. Paleo Mini Chocolate Chips
  • Readi Whip canned whipping cream (it’s only 1g. of carbs folks & makes it more fun!) or top with coconut whipped cream
  • 2 tsp. pecans
  • One egg (1P) and 3 pieces of turkey bacon (1P) to be eaten as a side dish! and to add more protein


  1. Place banana in a blender and puree until smooth.
  2. Add eggs  and mix together.
  3. Add coconut flour, vanilla extract, baking soda, cinnamon, and salt.
  4. Puree until smooth.
  5. Stir in chocolate chips.
  6. Pour 2-3 Tbsp of batter on a medium-heat skillet.  Cook until bubbles form & flip.  If you make them smaller, they are easier to flip!
  7. While pancakes are cooking.  Cook your eggs & bacon.
  8. Make all your pancakes and top with whipped cream, and pecans.  (you get 4 pancakes for 3 Blocks…I usually get about 12 pancakes per batch, so it’s perfect for our family of 4).

Saturday 141129

In front of a clock set for 12 minutes:
1 Minute of box jumps 30″(24″)
1 Minute of sumo deadlift high-pulls 115#(75#)
2 Minutes of box jumps 30″(24″)
2 Minutes of sumo deadlift high-pulls 115#(75#)
3 Minutes of box jumps 30″(24″)
3 Minutes of sumo deadlift high-pulls 115#(75#)

Post score to BTW.



Modified Schedule Today and Tomorrow!

Workouts are at 7:00 am Saturday and Sunday.

Back to our normal class schedule on Monday.

I hope everyone has a wonderful holiday weekend!

Friday 141128

Tabata mash-up, :20 of work, :10 of rest alternating between exercises:
Ring support
Chin-over-bar hold
Squat hold (perfect form)

Post to comments or BTW


Courtney modeling the sign-up sheet for CrossFit Lodo

Courtney modeling the sign-up sheet for CrossFit Lodo


What is the Thoracic Spine?  It is the area of the back from your mid-back up to the base of your neck.
Why does it get tight?  We live in a world of being hunched over looking at computer screens and telephones.   This is also an area we have  tendency to hold stress.

Here are 3 different mobility techniques to loosen it up:

#1 – Grab a double lacrosse ball, a weight plate or an atlas stone, and a super friend if you happen to have one handy.  You can also ditch the weight and simply place the double lacrosse ball on your T-spine, give yourself a big hug and do small sit-ups, slowly moving those balls up your back.

As they mention in the video, this is great to do before overhead movements.

#2 – Whilst at home watching your favorite reality TV show, you can do a knealing spine rotation.  Come down onto your hands and knees, place one hand behind your head.  On that same side, you will now reach your elbow towards the opposite knee, then rotate so the elbow is pointing to the ceiling.  Make sure your butt is towards your heels to ensure you don’t rotate in your lower back. Here is a video explaining that:

#3 – Now you can employ the use of the good ‘ole foam roller.

There are SO MANY good mobility drills for the thoracic spine, please watch these videos and all of the other videos that pop up on Youtube.


Don’t forget the modified schedule this weekend.  Classes @ Verve at 7am ONLY on Saturday and Sunday.  We have partnered with CrossFit Lodo on both of those days so you can sleep in if you would like and get a workout there.  Class times for CrossFit Lodo this weekend are:

SATURDAY 11/29 – 9am Yoga Class / 10am WOD / 11am WOD
SUNDAY 11/30 – 10am Yoga Class / 11am WOD / 12pm WOD

All we ask is that you sign up on the sheet that is place at our Front Desk so we can let them know how many people will be showing up.

Thursday 141127

Partner “Holleyman”
40 Rounds for time:
5 Wallballs
3 Strict handstand push-ups
1 Power clean, 225#(155#)
*One partner works at a time. Partner will complete a full round and then switch.

Post times to comments and BTWB

U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.

U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.


Happy Thanksgiving, 

Since I have been at Verve as a full time employee I have been in charge of the Thursday post. Which means I get every Thanksgiving blog. What better way for me to look back from year to year and think about all the changes in my life, good and bad, and express what I am thankful for. I was concerned it might turn out to be a duplicate post from last year but it turns out this year has thrown some curve balls and I am not thankful for all the same things. 

Let me first and foremost say I am truly grateful for where I live. My home, my neighborhood, my city, my state, and my country. I am grateful for all the men and women who serve and protect where I live, the Police Officers, Fire Fighters, Paramedics, and all branches of the United States Armed Forces. Everyday I get to wake up, take a shower, drive to work, do my job, and return back home to my family because of these people. Many of these fine men and women will be away from their loved ones doing their jobs while we celebrate the holiday. . . Happy Thanksgiving to you, thank you, and stay safe. 

This year I am thankful for the faith and trust Matt Chan, Cherie Chan, Joylyn Godinez, and Mas Godinez had in me and Eric to take over as owners of Verve. I am living a dream I never had for myself because I never imagined this was something I could do. It took the perspective of outsiders to tell me I was capable of this and more. 

I am thankful for my work husband Eric Clancy for taking on this big challenge of being business owners with me. I truly don’t think I would have said yes to it without him. He is a wee bit gruff and rough around the edges, he has the credit card and always makes me ask to use it, he constantly gives me a hard time about not pulling my own weight around here, but seriously, the best partner to have. And I totally pull my own weight. 

I am thankful for my massage therapist Jason Thompson of MyaTherapy. Kind of a shameless plug, but he is the best at what he does. He keeps my muscles and joints healthy, and he relaxes my mind after I deal with Clancy all day. 

I am thankful for the many members of Verve for their support and patience during this time of transition. Change is hard but you all have welcomed one of Verve’s biggest changes with words of encouragement and a good sense of humor as we sometimes stumble. 

I am thankful for those defeating, soul sucking, hard days. They have been providing the greatest learning lessons for me. 

I am thankful the unbreakable spirits of those I am surrounded by in the CrossFit community. Watching the example they lead by, I’ve learned it’s not about what I can’t do but what I can.

I’m thankful for my little buddy Lucas. I was thankful for him last year too. Pretty sure I’m gonna be thankful for that furry butt, knuckle head everyday of my life. He’s my kid, I have just as many pictures on FB and Instagram as any other parent to prove it.

I am thankful for the container store and their 1 oz travel bottle section. Now it’s all carry on all the time. 

I am thankful that the great state of Florida is apparently immune to any form of arctic tundra like weather patterns at all times of the year. I’m hoping after a nice visit in the month of December I may come back a slightly less pale shade of white. 

And, again, just like last year, I am thankful for a Verve member that I feel I can very consistently count on to read and comment on every blog. It’s always nice to know someone is listening. Thanks James “O.G.” Whitmire, even if I’m pretty sure half the time you don’t know what you are talking about. :) 

Sharing is caring, let us know what you are thankful. I hope you all have a very wonderful Thanksgiving and that it will be spent surrounded by those who are the most important to you.



*Don’t forget to sign up for any of the CrossFit Lodo classes you want to attend this weekend while we are closed. Sign up sheet is on the front counter. 

*Start getting pumped for “No Band” December. That’s right, we’re bringing kipping back. . . . without any bands.

Wednesday 141126

Five rounds for time:

5 Strict muscle-ups
25 Burpees
50 Double unders

Post time to comments and BTW.

Daughter Jen

Daughter Jen

Mother Joannie

Mother Joannie

Seeing family members and loved ones join each other at Verve for workouts makes me so happy.  Even if sometimes it’s just in passing off a baby between classes, I love seeing people care about each other and make time for their health in the busy lives we lead.  Yes, I do CrossFit for selfish reasons: like wanting to stay fit, feeling good, happy with how I look and balancing my mental health.  But I also do it so I can be all those things for the people I love, hopefully for a long time too.  So that I can be strong for them when they need it, and I love when they choose to be strong too.  

Along those lines I want to share a couple of things CrossFit related that I am thankful for….feel free to add your thoughts and thankfulness to comments.

Top 10 things I’m thankful to CrossFit for:

  1. To be surrounded with people who don’t shy away from hard work.  People who enjoy challenge, enjoy learning and strive to improve themselves daily, they always make me want to be better.
  2. A fellow training staff who cares enough about my movement and health to cue and correct me and knows just what I need to improve.  A staff who is committed to learning and improving everyday.
  3. A leadership who loves connecting with athletes and has our best interests at heart.  
  4. A broad and varied community of people who are hilarious, enjoy each other and bring so many brilliant minds and attitudes through our doors and all the other doors they visit.
  5. For the growth of CrossFit, as it continues to reach out to people everyday with its growing affiliate community and free web content each day.  For CrossFit providing continuing education and continued professional opportunities.  I worked so long on the other side of life, responding to people’s emergencies that I relish the chance to hopefully prevent many of those. 
  6. For a support system of people who recognize that somedays are harder than others, but know how far a little encouragement can go.  The weight of a comment, or squeeze of a hug, or look of compassion in an eye can turn around a day.  
  7. A ridiculously clean and organized gym to workout, because it definitely plays to my anal retentive side as well as soothe my compromised toddler-affected immune system.  
  8. The chalk bucket, because when I need an extra moment to talk myself into another set or breathe deeply, it’s [usually] there.  And epsom salt baths, definitely those.
  9. A barbell and weights, because learning how strong I am inside the gym has completely changed how strong I feel outside the gym walls and forever changed how I approach life.  
  10. For the constantly varied nature of CrossFit, with the mantra of mechanics–>consistency–>intensity.  Because there is always something to work on, but there is always something to look forward to or enjoy.  Even if it’s just the sigh of relief at the end and opportunity to not suffer alone.  

Tuesday 141125

Everyday Warrior Workout #4
15 Minutes as many rounds as possible:
60 Calorie Row
50 Burpees Over the Bar
30 Ground to Overhead 95#(65)
10 Chest to Bar

Everyday warrior

Post time to BTWB

Well it’s that time of year again.  The holidays are upon us which means that we will be having an abridged schedule.  We know many of you travel and have work schedules that vary so we wanted to give you plenty of lead time with regard to what’s happening.  Weds we will be offering a normal schedule up until the 6 PM class.  There will be no 7 PM class and and no Open Gym.  Competitors Class will also be held at 6:00 PM instead of 7.  Please plan accordingly.

Thursday we will have two classes.  It’s Thanksgiving and as you know we like to program something rather gnarly so you can earn all that food and booze you’re about to consume.  We are still deciding what the workout is going to be, but trust me you’ll want to get in and get your workout on.  We will have class at 9 AM and 10 AM and we will be limiting the classes to 30 so please, please sign up early. 

Friday the first class will be at 9 AM.  Competition Class will be held at 10 AM.  We will have the normal lunch time classes, 11:30 and 12:30 and then we’ll have a shortened open gym from 1:30 – 3:00.  

Saturday and Sunday we are hosting a seminar so we’ll have an early class on both days at 7 am.  We’ve also worked out a deal with our friends at CrossFit Lodo.  CrossFit Lodo will be opening the doors to our members at no cost.  They have a few different classes and we will post that information later in the week so you plan accordingly.  We will have sign up sheets posted so we can give them an accurate number of people that will be joining them.  

If you have any questions, please see one of the trainers or post in the comments.


Monday 141124

Front squat

Then, max rep set hang squat clean @ 70% of 3RM FS
Rest 2 minutes
Then, max rep set hang squat clean @ 60% of 3RM FS
Rest 2 minutes
Then, max rep set hang squat clean @ 50% of 3RM FS

Post score to BTW.

Mobility is better with a friend.

Mobility is better with a friend.

How to Create a Paleo Thanksgiving Feast

Thanksgiving is a time of the year to relax with friends and family, eat your face off and “watch football” (see: take a food nap/coma).

But it doesn’t have to be an all out junk food fest!

Here’s a great article on making this Thanksgiving more Paleo friendly, which means you’ll actually watch the game this year (and continue uninterrupted on your journey towards health and fitness).

Tips for Preparing a Paleo Feast

If you are preparing a paleo Thanksgiving, you can do so by combining old traditions and classic dishes with new, grain-free recipes. Simply put, paleo meals generally consist of a main course that has a protein source at its core, a few side dishes that are vegetable-centric, and possibly some appetizers or desserts that recreate some grain-free favorites.

When planning your paleo Thanksgiving, remember: timing is everything. Here are some ways to organize your time before Thanksgiving dinner:

  • A few days before the meal, start shopping for ingredients and decorations.
  • If your turkey is frozen, begin to defrost it in the refrigerator at least three days in advance.
  • Prepare the pie and set the table for guests one day ahead of time. If any dishes have multiple components, these can also be prepared at this time.
  • Depending on its size, the turkey could be placed in the oven up to five hours before dinner, while side dishes can be prepared an hour prior to meal time.

Recipes for a Paleo Feast

Side dishes are critical to the success of a good Thanksgiving dinner. Sure, the turkey is the star of the show, but having a variety of good side dishes will make the feast exponentially better. Oven-roasted green beans, cranberry relish, or a harvest salad are all classic side dishes that are already paleo.

Continue reading the full article by clicking here to get recipes for great dishes, such as:

  • Apple Veal Stuffing
  • Stuffed Turkey Rubbed with Duck Fat and Herbs
  • Paleo Pecan Pie

Enjoy your week everyone!

Be sure to check MBO as we have a modified schedule this week and weekend.

We will be doing the Everyday Warrior Workout TOMORROW so everyone who is traveling this week can get the workout in!

Sunday 141123

For time:
Run 800 meters
20 Strict toes to bar
20 Deadlifts 225#(155#)
Run 400 meters
15 Strict toes to bar
15 Deadlifts 225#(155#)
Run 200 meters
10 Strict toes to bar
10 Deadlifts 225#(155#)

Post time to comments or BTW

Apple CObbler Pie that won't leave you in a sugar coma on the couch!

Apple Cobbler Pie that won’t leave you in a sugar coma on the couch!

Thanksgiving is upon us, and while it is only one meal, we can have a tendency to turn it into a WHOLE DAY or SEVERAL DAY production leading to severe over-consumption of not-so-waistline-friendly-yet-very-comforting foods (you like that dashing?)  So here is a recipe from our very own @paleogirlinthecity for a paleo-friendly alternative to copious amounts of pumpkin pie.

  1. 6-8 apples
  2. Juice of 1 lemon
  3. 2T cinnamon
  1. 1/2 c walnuts
  2. 1/2 c pecans
  3. 1/2 c coconut flakes
  4. 10 dates
  5. 8T unsalted butter
  6. 1T cinnamon
  7. 1/4 t nutmeg
  8. 1/4 t sea salt (fine)
  9. 1/4 c honey
  1. Preheat oven to 375 degrees.
  2. Peel and coarsely chop all of your apples and place them in a medium mixing bowl. Juice your lemon (either by the good old squeeze method if you don’t mind fishing out seeds or be a little more precise with a citrus juicer) and add to apple along with cinnamon. Stir until apples are evenly coated.
  3. In a food processor pulse walnuts, pecans, coconut, and dates until a coarse “sand.” Add spices and pulse a few more times. Cut butter in 1/4-1/2 T chunks and add to the mix. Pulse until butter pieces are the size of peas. Add honey and pulse until combined.
  4. Place apples in an 8×8 cake pan, a pie dish, or some other vehicle of about the same size. Using your hands, drop pieces of the topping evenly over the apples.
  5. Bake for 30-35 minutes, or until the top in golden brown and apples are tender. You may want to check the cobbler at about 25 minutes to see if it’s browning too fast on the top. In that case just loosely cover the top with foil for the remaining baking time.

Did you know that we have many talented culinary professionals at Verve?  Not only do we have Maddie aka Paleogirlinthecity, but Linda Kiker Personal Chef also has a culinary blog with her brother 3two1  that you can check out HERE for great recipes! Both ladies you can find on Facebook. 

If you have any great Thanksgiving recipes, please post them in comments below so we can all share your food joy!


If you are interested in knowing what time heats are on Sunday for our Turkey Challenge competitors, or where they are in standings, look HERE

Saturday 141122

Complete as many rounds and reps as possible in 20 minutes of:
10 Strict handstand push-ups
20 Strict pull-ups
30 Jumping lunges, alternating legs

Post score to BTW.

Bro Sesh

Bro Sesh

The MBS Turkey Challenge is TODAY!

Arrive early and support your fellow athletes – today and tomorrow from 8:00-4:00 pm at MBS CrossFit.

We have Saturdays heat times printed out at the gym, so come by and take a look.

MBS CrossFit is located at 10900 W. 120th Ave, Broomfield CO, 80021

Competing Athletes

  • AJ Wohlers
  • Nate Rader
  • Shaina Jordan
  • Ali Nichols
  • Elizabeth Lillie
  • Ross Queneau
  • Jay Cain
  • Team Ramathorn – Meghan, Andy, Nicole & Lamar
  • Team Verve Black – Anna, Luke, Kelsey & Steve
  • The Clancys – Amy, Barb, Phil & Matthew
  • Lazy Has Beens – Robyn, Connie, Ryan & Trey

Thanksgiving is Thursday! Be sure to check MBO this week, lots of schedule changes with the Holiday.

We will have a modified schedule the weekend of November 29th/30th as we are hosting a Level 1 seminar that weekend. Check the blog for updates!

Have a safe and wonderful weekend everyone!

Good luck to all the athletes competing in the Turkey Challenge!