Tuesday 150616

For time:
5 Rounds
15 Deadlift 115#(75#)
12 Hang power clean 115#(75#)
9 Front squat 115#(75#)
6 Push jerk 115#(75#)

Post time to BTWB

Great turnout for yesterdays heavy day.  Weighted push ups are harder than they seem.

Great turnout for yesterdays heavy day. Weighted push ups are harder than they seem.

If you noticed, we threw a lot of information about upcoming events on last weeks blogs.  Here is a quick recap of those events in case you missed any of the pertinent information.  

O2X Summit Race is August 15th at Winter Park.  6 mile race up the mountain, no man made obstacles only what’s already there.  Sign up sheet is available at the front of the gym.  I’ll begin emailing discount codes this week so you can purchase your tickets.  Remembers this is open to anyone and everyone so tell your friends.  Discounts available for them as well!

Front Range CrossFit Do More Charity Challenge.  October 3-4th.  Teams of 6 compete.  This competition is for anyone.  Whether you CrossFit or not, there is a place for you on a team.  Verve will donate money for teams to compete.  If you’re interested in competing, don’t worry if you don’t have a team, email courtney@crossfitverve.com.

The 5 PM Specialty Hour.  This week is the final week of the Olympic Cycle.  There is no class tonight or Friday.  We will use the class on Thursday to test a 1 rep max clean and jerk.  Next week there will be no specialty classes at 5 PM. The following week, we begin a new/old Hot Dogs and Cupcakes.  Classes will be Monday, Tuesday, and Thursday.  Prepare to get your lift on.  This 6 week phase is designed to build strength.  Might be a good idea to cut the met cons to around 2 per week if you intend to follow this program closely.  A lot of send offs and high reps at pretty damn high percentages.  I speak from experience, this is not easy.  I’ll post more next week about what you’ll need to know as far as 1 rep maxes.  Get ready to get swole.  

Monday 150615

10 minutes at each station to find your 2 rep max of:

Weighted pull- ups

Weighted dip on p-bars

Weighted push – up

Post weights to BTWB


Nate, mid singing of a Miley Cyrus song.  There is video and i'm sure we'll use it.

Nate, mid singing of a Miley Cyrus song. There is video and i’m sure we’ll use it.

We like to use the blog to help our members promote any upcoming events they may be associated with.  Whether it’s a charity outing or perhaps the spotlight of a new business.  If you have something that might interest our community let us know.  

One of our members, Brandi Thomas, is a board member for the Christmas Crusade for Children.  Each year the charity puts on a golf tournament that helps raise funds.  I know there are a lot of Verve members who golf so we are taking this opportunity to promote the upcoming charity golf tournament on July 18th at Buffalo Run Golf Course.

Four person teams with play in a scramble format.  What that means is that each person tees off, the next shot is then played from the best lying shot and each person in the group hits from that spot and continues to hit from the best shot until someone holes out.  It’s super fun because you’re always hitting from a good spot which is especially nice if you’re a hacker like me and Zink.  

Breakfast and lunch are included with the tournament fees.  There are prizes for the longest drive and closest to the pin.  There will also be 4 Hole in One prize opportunities.  

Here’s some information about the Christmas Crusade for Children Charity:

Law enforcement officers nominate children in need. Each officer warrants that he/she has personal knowledge of each child, and agrees to pick up donated gifts at 7075 W. Hampden, to be delivered to each child by Christmas Day. The children’s names are entered into the Christmas Crusade computer system, wherein each child is given an identification number. This allows each child to be confidentially tracked throughout the process and ensures that each child will get a gift. KYGO-FM on-air personalities tell the stories of individual children soliciting pledges of new, unwrapped toys. Listeners like you respond by calling the Christmas Crusade Hotline. Sponsors follow up by bringing the gifts to the Christmas Crusade Headquarters where they are bagged, tagged and passed along to the child’s nominating officer for delivery. Gifts for non sponsored children are purchased through cash donations to the Christmas Crusade, which is a non-profit organization as described in section 501(c)(3) of the Internal Revenue Code.

I know we have a lot of golfers at Verve so perhaps we can get a few teams interested and head down and help a good cause.  If you’re interested in playing, but don’t have a full foursome, you can email eric@crossfitverve.com.  I’ll keep track of everyone that’s interested.  If you have a foursome ready to go, you can register HERE.  

Sunday 150614


Three rounds for time:
Run 400 meters
21 Kettlebell swings 24kg(16kg)
12 Pull-ups

Compare to:


Team THRUSTER? I HARDLY KNOW HER! Heat times: 9:32am / 12:00 / 2:42 / 5:38



Team JUST THE KIP! Heat times: 8:23 / 11:15 / 1:54 / 4:47



Team PULL UP OR PULL OUT! Heat times: 9:55 / 12:15 / 3:06 / 5:55



Team MOTHER THRUSTERS! Heat times: 8:00 / 11:00 / 1:30 / 4:30

CROSSFIT VERVE has 4 teams competing in the CrossFit Cherry Creek Triple Threat.  If you are looking for something to do in the beautiful weather, stop on by the heat times are listed above.  Here are the workouts:

Event 1

  • 6 minutes to:
    • Run 1,000m
  • 5 minutes to:
    • Row for max calories
  • 4 minutes to:
    • Do max burpees over the rower
  • 3 minutes to:
    • Do max heavy rope single unders

Event 2

  • 10 minutes to find your team’s highest total:
    • Clean
    • Snatch
    • Shoulder to overhead

Event 3

  • 2 rounds for max repetitions of:
    • 1:00 max box jump overs (30/24”)
    • 1:00 max alternating arm dumbbell snatches (70/50#)
    • 1:00 max shoulder to overhead (155/105#)
    • 1:00 max goblet squat (32/24kg)
    • 1:00 max chest to bar pull-ups
    • 1:00 max wallballs (30/20# to 10/9’)
    • 1:00 rest

Event 4

  • For time:
    • 100 GHD sit-ups
    • 75 front lunges (135/95)
    • 50 thrusters (135/95)
    • 25 ring muscle-ups


  • As many reps as possible in 4 minutes of:
    • 1 tire flip
    • 1 tire jump through

CrossFit Cherry Creek
2422 South Trenton Way, Denver, CO 80231



Saturday 150613

For time:
100 Overhead squats, 75#(55#)

*Each time the bar is put down, athlete must perform 15 bar facing burpees before picking it back up

Post times to comments and BTWB

Rower powered electricity coming to you courtesy of the 5:30am class.

Rower powered electricity coming to you courtesy of the 5:30am class.


Hold on to your butts folks. . . we got a lot of stuff on the calendar this summer.

*Verve will have one 7am WOD Saturday and Sunday this weekend. Verve will be closed the rest of the day for a seminar. 

*Verve will have two off site swim WODs Saturday morning at 9:30am and 10:30am @ Glenarm Rec Center. Please sign up on MBO.

Glenarm Rec Center
2800 Glenarm Pl
Denver, CO 80205
Click here for a map

*CrossFit Cherry Creek is hosting the Triple Threat competition this weekend. Verve has 4 teams competing on Sunday only. Stop by and do some cheering!! Click here for directions and information.

*Verve will have it’s first event of it’s Summer Nutrition Series Saturday June 27th at 2pm @ Verve. It will be a lecture on the topic of your choice presented by Clara Wisner. Be sure to Vote for the topic you want to hear about. The voting box is at the front of Verve with your topic choices. The lecture is open to everyone at no cost.

*Verve will be hosting an i99 clinic Sunday June 28th at 12pm. More details will be posted next week along with a link to register. 

*Verve is hosting the CrossFit Football Trainer Course Saturday and Sunday July 11th-12th. Spots are still available. For more information and to register, click here

*The O2X Summit Challenge will be August 15th at Winter Park Resort. Verve trainers are signing up a team and looking to make some wagers against any other Verve teams that sign up!! For more info, click here.

*Front Range CrossFit is hosting the first annual Do More Charity Challenge October 3rd-4th. It’s a 6 person team competition. Verve will put $600 towards registering a team. Click here for more info and rules.

Friday 150612

For time:
Row 2000 Meters
200 Double Unders
Run 2 miles

Post time to comments or BTW

pepe le pew

PEPE LE PEW – Stinky CrossFit accessories and how to clean them!

We LOVE our accessories – knee sleeves, shin guards, weight belt, wrist wraps, and 4 pairs of Nano’s!!  We wear them as often as we can.  The problem is we become sweaty messes during our workout and our accessories absorb nearly every drop of it.  What can we do to ensure that we don’t offend our fellow gym mates and the homeless men on the corner?  Here are some tips and tricks for staying so fresh and so clean clean:

#1 – When taking your equipment off, turn it inside out!  Delay, for as long as possible, throwing those accessories straight into your gym bag.  Moisture hangs around when in enclosed places.  When moisture hangs around, bacteria and mold and goodness know what else flourishes.  When those nasty things flourish, the stink begins!

#2 – Wash you accessories when they start to smell.  There are several ways to go about this:

-Simply add these items to a basic load of laundry.  If you are washing your shoes, include them with a load of towels so you don’t bang up your washer.  If you are washing your wrist wraps, put them in a delicates bag so they don’t become entangled or stuck to your other items.

-Use special detergent to help kill the bacteria living in your goodies.  Tide, OxiClean, and many other companies make detergent especially for sporting goods.  These detergents have special cleaning agents added to help kill the smell-creating bacteria (that’s a technical term).

-DO NOT put any of the items in the dryer.  My suggestion is to place them outside on your patio so they get some sun.  Sun is also great at bleaching out any stains you may have on your shoes!

-If you don’t want to stick your items in the washing machine, you can wash them by hand using the following method courtesy of CrossFit Invictus:

Boil Your Knee Sleeves *wrist wraps, shin guards, weight belts included

I first heard of this method from Freddy Camacho of CrossFit One World. It’s pretty simple, all you need is a pot of water and some soap.

- Boil your knee sleeves in a pot of hot water for about 5 minutes.
-Remove the pot from heat.
-Add a small amount of dish soap to your sweaty neoprene mildew broth.
-Allow your knee sleeves to cool in the pot.
-Rinse your knee sleeves off and allow them to air dry.

Another Method: Hot Water and Vinegar Soak Before Washing With Laundry

The idea here is to use two methods for killing mildew and whatever else might be growing in your knee sleeves: heat and distilled vinegar. Bleach and other chlorine-based cleaners are not recommended for knee sleeves. Bleach can possibly weaken the textiles that comprise your knee sleeves.

- Heat up a large pot of water.
-Pour into a large bucket.
-Add 2 to 4 ounces of distilled white vinegar.
- Add your knee sleeves and allow them to soak for at least 10 minutes.
- Add your knee sleeves to a normal load of laundry with chlorine-free detergent.
- Allow your knee sleeves to completely air dry, you can leave them outside in the sun to speed up this process.

We love and appreciate each and every one of you, but please take a little time this weekend to make sure we don’t offend anyone’s nose!


The gym will closed for a seminar this weekend, but we have many fitness options:

-Classes at Verve will be happening @ 7am both Saturday and Sunday

-Saturday, there will be Pool WOD’s @ 9:30am and 10:30am at the Glenarm Rec Center

-Sunday, Verve will have 4 teams in the CFCC Triple Threat @ Cherry Creek CrossFIt.  The competition begins at 8am and ends at 5pm.

Thursday 150611

Front Squat

Then 3 rounds, on the 2 minute:
10 Alternating single leg step ups with 40% of 3 RM to 20″ box

Post loads to comments and BTWB

1st Annual Front Range CrossFit "Do More Charity Challenge", October 3-4th, 2015

1st Annual Front Range CrossFit “Do More Charity Challenge”, October 3-4th, 2015


What’s that you say? Another opportunity to put my hard earned CrossFit skills to use in a competition? So much more room for so many activities.

Front Range CrossFit is hosting the 1st annual Do More Charity Challenge October 3-4th, 2015. You may have already seen some flyers hanging around Verve about it. The goal of this blog post is to provide a bit more clarity on the challenge and to get you guys excited to participate in it. While it is a team competition, a huge part of this challenge is raising money for a charity of your team’s choice. 

The Team:
The team needs to consist of 6 people (3 men, 3 women) with a combined age of AT LEAST 225 years. That is an average age of 37.5 years. Now, instantly some of you may be slightly concerned about how to make this happen, that’s where a better understanding of WHO can make up your team comes into play. 

Each team will need to have: a) At least 1 male and 1 female that can do all the movements that showed up in the 2015 Open’s RX division. This includes muscle-ups, HSPUs, chest to bar pull-ups, etc. b) At least 1 male and 1 female that can perform most CrossFit movements/ basic gymnastics, i.e. chin over the bar pull-ups. A good idea would be an athlete that can do most WODs RX. c) 1 male and 1 female that can row, burpee, jump, deadlift, and carry objects. Simply put, the team does not need to be made up of all the best CrossFit athletes you know. The team can have your best friend, who doesn’t do CrossFit but is a triathlete, on it. The team can have your wife, who is not a member of Verve but regularly runs 5ks, on it. Your power lifting friend, the former collegiate rower, you name it. You can pull your teammates from anywhere you wish, this is a competition where the best CrossFit athlete may not actually be the make it or break it member of your team. 

The Workouts:
There will be 8 scored events with 7 of those events being workouts over the weekend. The 8th event is actually how much money your team raised for your charity. Of the 7 workouts there will be 3 x 2 person events, 2 x 4 person events, and 2 x 6 person events. Everyone on the team will compete in 4-5 events over the weekend. In the 6 person events, they have been designed so that everyone, no matter the skill level, will have to do work. . . and not just a few reps either, a lot of work. 

The Charity:
Each team gets to pick a charity they want to compete on behalf of. So, for example, your team chooses to compete on behalf of The Denver Dumb Friend’s League. Prior to the actual event, your team will be working to raise money, all of which (no matter how you place in the competition) will go to DDFL. How much money you raise is a scored event, so if you raise the most money, that’s a first place score before you even broke a sweat. At the completion of the event, 1st through 10th place finishing teams will be awarded prize money that goes directly to their charity. The opportunity to raise a good chunk of money for something you believe very strongly in exists. Charities need to be registered at coloradogives.org.

How To Register:
You can go to frontrangecrossfit.com (click here), to register your team and your charity. Team registration costs are $600. Verve will be putting $600 towards this event, so if enough of you get together and form more than 1 team, we will simply divide the money between all interested teams, team members can cover the balance. 

If you need more information you can read the flyers posted in Verve or feel free to email me, courtney@crossfitverve.com. There is no reason we can’t get at least 1 team registered for such a cool event and a great opportunity to workout for something greater than ourselves. 


We have 2 swim WODs this weekend, Saturday June 13th, at The Glenarm Rec Center, @ 9:30am and 10:30am. If you can get in a pool and get from one end to the other without the assistance of the wall or the lane line (or a lifeguard), you can come. You do not have to be the best swimmer, we will warm-up with technique work, and finish off with a workout that involves you getting in and out of the pool. Sign up on MBO. 

This is the last week of our 4 day/ week Oly cycle. Next week class will be held on Monday (snatch 1RM test) and Thursday (c&j 1RM test) only. There will be no specialty classes the week of June 22nd-26th. Starting Monday June 29th we will begin a 6 week Hotdogs & Cupcakes powerlifitng cycle. This is only 3 days/ week, M/T/Th @ 5pm. Stay tuned for more info about this cycle in next week’s blog. 

Wednesday 150610

5 Rounds for time:
10 Hang power clean 135#(95#)
7 Muscle ups

Post to BTWB


Friends of CrossFit Verve are hosting the first annual O2X Summit Challenge at Winter Park on August 15th.  You may have seen the big poster on the office door or the flyers around the gym and wondered what it was promoting, well here’s a little information for you.

From BaseCamp in front of Winter Park Base Lodge, runners will begin their journey of climbing, running and crawling through winding switchbacks both on trail and off trail. After covering over 6 miles of technical scrambles, streams, rivers, ravines, rock outcroppings and brutally rugged natural terrain, racers will cross the finish line at the peak of Mary Jane where they will be greeted with a breathtaking view of the Rockies and a feeling of extreme accomplishment. After the scenic ride back down to BaseCamp, enjoy an ice-cold beer, on us. For those not running but interested in spending an epic day in the mountains, cheer along your fellow racers and join us at O2X Basecamp – an environmental Festival with live music, local food and beverage vendors, spectator activities and experiential learning focused on increasing Human Performance.

The organizers behind the race have hooked CrossFit Verve up with some discount codes for the race and we are going to share them with all of our athletes.  Our goal is to spread the word to not only our members but their friends outside the Verve walls.  We want to get as many people to participate as possible.  We are always talking about taking our fitness outside of the walls of Verve so here’s a perfect opportunity to do so.

We are considering making it some sort of competition between the trainers and members.  All participants will be timed so we are considering taking the average time of the athletes versus the average time of the trainers.  We could bet money, but let’s be honest, that’s too easy.  We are fielding ideas for possible wagers so if you have ideas, let’s hear them.  If you are interested in the race, we will have a signup sheet out front in the next few days.  Once you sign up on the sheet we will email you the codes for your discounted race admission.

Please feel free to spread this to all of your friends that don’t go to Verve but would be a good fit and enjoy spending a day outside at Winter Park getting a little workout on and then having a few social beverages with some good people. 

Email eric@crossfitverve.com if you have any questions.  We look forward to seeing you all at Winter Park on August 15th!

Tuesday 150609

For time:
Row 30 Calories
30 Deadlift 225#(135#)
30 Strict handstand push ups
30 Toes to bar
30 Back squats 135#(95#)

Post time to BTWB

The man, the myth, the legend; Dan Pope picking up rocks on the beach

The man, the myth, the legend; Dan Pope picking up rocks on the beach


Most of you know Dan Pope.  He’s a CrossFit Verve trainer and coaches classes on Tuesday evening.  If you haven’t met him be sure and introduce yourself.  What a few of you know and many more will know after reading this is that he’s a top notch physical therapist and has a website dedicated to all things fitness.  From mobility to progressions to ways to improve your gymnastic and Olympic lifting movements, Dan’s website; FitnessPainFree.com is a great resource.  

Dan has been creating content for the past 7 years so you can imagine that the stock pile of worthwhile reads is pretty damn endless.  There are also plenty of videos for those of us that are visual learners and require a demonstration.  

I’ve asked Dan to provide us with a few examples of his research and writing so that we can bring them to our members via the Verve Blog.  Here is one such article that I found particularly useful given my terrible sleep habits. Enjoy and please visit his website FitnessPainFree.com.  

10 Steps to Improving Sleep Hygiene by Dan Pope

1) The Bedroom Should be for 2 Things Only

And I think you can guess what those 2 things are… Get everything else out, that means phones, ipads, computers and televisions.

2) Keep Your Bedroom Dark and Cool

Invest in some nice and heavy black out blinds. Make the room a bit cooler at night with air conditioning. No lights or electronics should be showing at night. The amount of light your body is exposed to can effect cortisol and melatonin levels, 2 hormones vital for sleep and alertness. Bonus points if you can expose yourself to some early morning sun to get the cortisol levels going.

3) Set the Same Sleep Time Every Night

Adriaan explained that going to sleep closer to when the sun goes down and waking when the sun rises can also be beneficial for cortisone / melatonin cycles. He recommends getting to bed before 12 (Obviously the sun usually sets before then in most areas). A steady bed time and rise time will help regulate your sleep/wake cycle.

4) Slowly Calm Down Before Bed

The idea is to slow down a bit before it’s time to sleep. This means several hours before bed to stop using electronics. Dim the lights some or potential use candles. Do things that help you relax, potentially try meditation.

5) Sleep 7-9 hours per night

Getting enough sleep has a myriad of benefits including improving efficiency and productivity. The amount of sleep needed probably differs from person to person but I doubt some people operate best on just 4 hours. Sleep can be trained. Get in bed at the same time each night. Stay in bed until your chosen wake time regardless of whether or not you’re actually asleep. Eventually you’ll be sleeping the prescribed times.

6) Keep a Notebook by the Bed

Many people have difficulty sleeping because they can’t control their thoughts at night Write them down (to do list) and make an effort to complete them the next day.

7) Snorer Leaves the Room

Having a sleeper next to you who can’t stop snoring does not help sleeping at all. Adriaan’s recommendation was to have the snorer leave the room and sleep elsewhere.

8) Taper Water Before Bed

For obvious reasons. Peeing 7 times per night because you drank a gallon of water before bed time isn’t good.

9) Limit Alcohol Consumption

Alcohol can help relax your body and prepare your body for rest. However, too much alcohol can disrupt sleep as your body is processing the alcohol.

10) Take Naps of 20 Minute or Less (Stay in Phase 1)

Our sleep occurs in cycles. We slip into deeper sleep cycles as we sleep for longer durations. When we first fall asleep this stage is closest to our normal brain activities and as we sleep further the brain activity changes. This is why you may feel groggy after a several hour nap but feel ready to go after a shorter nap. Keep your naps between 10-20 minutes to minimize this effect. Also keep in mind that if you take long naps during the day you may disrupt your sleep cycle at night. Again, you may have to find what works best for you.

I was asleep when I wrote this entire article,

Dan Pope DPT, CSCS

Monday 150608

In 20 minutes establish a heavy complex of:
1 Push press + 1 split jerk

Then, 3 rounds on the 3 minute of:
3 Push press + 3 split jerk @ 50 % of heaviest complex

Post loads to comments and BTWB

The theoretical hierarchy of athletic development.

The theoretical hierarchy of athletic development.



During CrossFit’s Level 1 Trainer Course, participants are taught about the theoretical hierarchy of athletic development, represented by the above pyramid. Starting at metabolic conditioning, each of the levels of the pyramid are explained, with the bottom level left blank and saved for last. Now, since I’ve already posted the picture, this is a little anticlimactic, but it may still come as a shock for some to know that the foundation for our athletic performance is nutrition. What most might realize but often times choose to selectively ignore, is that nutrition plays a significant role in every aspect of our life, from how well we sleep, how well we can concentrate and remember details, how our skin looks, how long we live, and how active of a life we live. 

How many of you hear the word “diet” and instantly think about some sort of short term program that monitors what you consume for the purpose of losing weight? The word “diet” has been given a bad rap. A diet is simply the kinds of food that a person, animal, or community habitually eats. We can choose a diet for ourselves that helps us lose weight, helps us perform physically better, or simply keeps our health markers, such as cholesterol and blood pressure, in a healthy range. We can opt to change our diet several times throughout a year depending on changes in our goals or we can choose to keep the same diet for a lifetime. The question becomes, what diet do I need? What diet will help me achieve my goals?

Verve is working to bring you a Summer Nutrition Series. Once a month for the next several months Verve will be hosting an event, a lecture, or both, with a nutrition theme. These events/ lectures are open to Verve members and the public, so bring your family and friends. Our first lecture will be brought to you by Verve’s very own Clara Wisner. Clara is currently in school to become a Master Nutrition Therapist (MNT) and just received her Nutrition Therapy Practitioner (NTP) certificate. 

“I am a person who is passionate about changing the health of the world and the practice of medicine. I want to effect change in the world through changing the standard of health care from generalized to personalized, from conventional to functional and from a segmented view that only puts bandaids on symptoms to a whole person view that takes into account physical, mental, emotional, and spiritual health.”

- Clara

Clara will be providing a lecture on Saturday June 27th, 2pm-3pm @ Verve.  The topic will be of your choosing. Clara wants to know what you want to know. She has put together several topics, from which the members of Verve will pick their first Nutrition Lecture in this series. Your choices are:

1) Basic Nutrition and WOD Recovery: A paleo approach to eating for health and specific key nutrients for recovery for the average WODder

2) The Keys to Detoxification: How to set yourself up for more energy, better sleep, and glowing skin

3) The Truth About Weight Management: A new perspective on how we gain and lose weight, and what it means for you

Starting today, a box will be set up out front with the above list. All we ask is that you simply put the number of the lecture you want to hear about on a piece of paper and place it in the box. We also ask that you only vote once. We will collect votes Monday June 8th through Friday June 12th, so you have a few days to think about it. 

We are excited to kick of the summer with some great information. . . so you better pick wisely. I’m kidding. . . sort of. 

Sunday 150607

15 Minute AMRAP
3 Muscle Ups
30 Meter walking lunge
Run 100 meters

Post reps to comments or BTW

Kick your coffee up a notch!

Kick your coffee up a notch!

I LOVE coffee, but I am not hard-core enough to drink it black.  To help ease my coffee-pansiness, I found a recipe by Maddie, who has made delicious recipe of Dark Chocolate Almond Milk that I can add to said coffee so I can get my caffeine fix! You can find the whole recipe here


  1. 1 cup almonds
  2. 3 cups filtered water
  3. 1/4 c cacao powder
  4. 1T honey (optional)
  5. dash of sea salt
  1. Soak almonds in water for 5 hours. (If you need almond milk NOW or in less than 5 hours. That should be fine, it just won’t be quite as creamy.)
  2. Rinse and drain almonds.
  3. Place in a high speed blender with 3 cups water and dash of salt. Blend on high for about 30 seconds.
  4. Using a nut milk bag or cheese cloth, strain pulp out of the almond water mixture.
  5. Add strained milk back to the blender with cacao powder and honey and blend till mixed.
  6. Save in fridge in air tight container for 3-4 days.