Wednesday 170607

Back squat
2-2-2-2-2 (Across)

Then, tabata bottom to bottom squats
Followed immediately by 800m run for time

Post results to comments or BTWB


We learned a TON of lessons about Riley, and Riley learned one lesson about Gaby:

#1 – Riley LOVES rowing and going to the pain cave yet HATES handstand push ups. Riley – You can have my (Anna M) HSPU’s and I will take your rowing! Deal?  No? Maybe?

#2 – Spinners are not just for the entertainment of 10 year olds.

#3 – If Gaby G. says she is going to edit something out, she may not be telling you the truth!!

Riley -it is always great to have you in class and see your continual improvement.  


Tuesday 170606

5 Rounds for time:
12 Deadlift, 155#(105#)
9 Hang power clean, 155#(105#)
6 Push jerk, 155#(105#)

Post to BTWB

Doesn't get more American than this photo.

Doesn’t get more American than this photo.  Chris Folse during “Murph.”












THE ATHLETIC BENEFITS OF CAFFEINE by William Imbo for Box Life Magazine

Most of us start our day with caffeine in some form, whether a cup of tea or coffee or as an active ingredient in our pre-workout drinks, it’s become a ritual to how we start our day.  Below are a few excerpts from an article featured in Box Life Magazine.  You can click the above title for the full article.  For those of us doing competitions in the near future scroll to the bottom for information on how to use caffeine effectively during competitions.  

Caffeine is mainly popular because it functions as a mild stimulant—more on that later. As such, it helps wake us up and keeps us going when we feel like throwing in the towel. Therefore, it comes as no surprise that athletes are interested in those very same effects as it is applied to their sport. So, can caffeine help to enhance your athletic performance?

How does caffeine work?

Throughout the day, neurons (an electrically excitable cell that processes and transmits information through electrical and chemical signals) are firing in your body, which leads to the build-up of a neurochemical called adenosine.   As the day wears on, more and more adenosine (a neuromodulator that plays a role in promoting sleep and suppressing arousal) passes through those receptors—and it makes you sleepy. It’s one of the reasons you get tired at night. Caffeine is believed to work by blocking adenosine receptors in the brain and other organs. This reduces the ability of adenosine to bind to the receptors, which would slow down cellular activity, and helps to keep you from getting tired.

Caffeine and Athletic Performance

Caffeine works to reduce fatigue and increases our heart rate and blood flow to our muscles. It’s no surprise therefore that there have been numerous studies to examine how the effects of caffeine can be tailored to improve an athlete’s performance.

May reduces the effect of delayed onset muscle soreness (DOMS)

Remember how caffeine blocks the body’s receptors for adenosine, which helps us feel more energized? As it turns out, adenosine is also released by the body in response to inflammation, such as the type that occurs in our muscles after a grueling WOD. So if caffeine is acting to block adenosine, then not only are we going to feel more alert, we’re going to feel less sore after a workout, too.

Considerations with caffeine

It is important to remember that despite the apparent benefits of using caffeine, it is still a drug and too much of it can actually have a negative impact on your health and performance. Over-consumption of caffeine can lead to insomnia, indigestion, headaches, irregular or fast heartbeat and dehydration.

Recommendations for Athletes

If you choose to use caffeine on competition day, here are a few tips that may help you maximize the benefits.
1. Take caffeine about 3 – 4 hours before the competition. Although blood levels of caffeine peak much sooner, the maximum caffeine effect on fat stores appears to occur several hours after peak blood levels.
2. Consider decreasing or abstaining from caffeine for 3 – 4 days prior to competition. This allows for any tolerance to caffeine to decrease and helps to ensure the maximum effect of the drug. Be careful though, because this may also lead to caffeine withdrawal.
3. Make sure you have used caffeine extensively under a variety of training conditions and are thoroughly familiar with how your body reacts to this drug. Never try anything new on competition day.



Monday 170605

Take 15 minutes to establish heavy bench press

Then, 5 rounds for reps:
500m Row
Max rep bench press @ 70% of today’s heaviest

Post reps to comments and BTWB

The CrossFit Kids Trainer Course is coming to Verve

The CrossFit Kids Trainer Course is coming to Verve


Folks, we have several events coming to Verve over the summer, one of which is the CrossFit Kids Trainer Course. Verve will be hosting this course Saturday and Sunday July 15th-16th.

The purpose of this course is to learn specific methods for teaching CrossFit to children and adolescents. Participants learn techniques to overcome the unique challenges of teaching kids CrossFit methodology, as well as how a CrossFit Kids program can help build one’s affiliate. Attendees will also see how CrossFit Kids is changing the lives of children and teens around the world for the better. Other topics covered include neurological development as it relates to exercise, weightlifting, health and safety, programming, teaching styles, class structure, and kids games. Throughout the course, participants learn how to pair fitness with fun – which is essential in promoting a lifetime of fitness. Affiliate owners, teachers, coaches, parents, home-schooling families and others benefit from learning this unique, kid-friendly approach to teaching CrossFit.

Prerequisites for this course include:

  • A criminal background check must be conducted prior to registration. More instructions can be found on the specific event registration page.
  • Recommended: Level 1 Certificate Course attendance.

Interested?? You can get additional information and get registered by clicking here.


For our Verve members, this means we will have an abbreviated schedule that will include an early morning class on Saturday and Sunday. Verve will be closed the rest of those days. Don’t worry, we will be sure to remind you when it closer. 😉

This Saturday, June 10th, CrossFit Cherry Creek is hosting their annual Cherry Creek Triple Threat. Verve has over 6 teams signed up (that is more than 18 Verve members!!). Got some time on yours hands, a Verve shirt in the dresser drawer, a desire to get some sun and scream at people. . . then I think you need to stop by and cheer every body on. Click here for info, including location and heat times. 

Saturday August 19th Femme Royale is returning to Verve. This is an all ladies partner competition. There are 3 divisions to sign up for: For Fun, 50/50, and RX. This means there is something for everyone. The workouts have already been announced, so grab your gal pal, get registered, and start practicing. Gentlemen. . . we could use some solid judges and volunteers for the event. We will get a volunteer sheet set up soon, but start marking your calendars too please. :) Ladies, click here for more info and to register.

Sunday 170603

Helen meets Annie

3 Rounds for time of:
Run 400 Meters
21 Kettlebell swings 53#(35#)
12 pull ups

Rest 2 minutes then:

Double unders
Ab mat sit ups

Post times to comments and BTWB

#sexyfaceSunday brought to you by Stan. Apparently someone is not happy the weekend is almost over.

#sexyfaceSunday brought to you by Stan. Apparently someone is not happy the weekend is almost over.

Saturday 170603

In teams of 2 complete the following for time:
125 Partner wall balls 20#(14#)
100 Burpee box jumps 24″(20″)
75 Power cleans 135#(95#)
50 Front squats 135#(95#)
25 Rope climbs

Post time to BTWB

Damn, that looks good!

Damn, that looks good!












This recipe comes to us courtesy of PALEOMG. You can see the full recipe here.  These went down for dinner at the Mattson household and they were AMAZING!

  • 3 sweet potatoes
  • 4 tablespoons ghee, divided
  • 1 sweet onion, thinly sliced
  • 1 red bell pepper, thinly sliced
  • 1 yellow bell pepper, thinly sliced
  • 1 orange bell pepper, thinly sliced
  • 1 – 1½ pound hanger steak, pounded slightly thinner to tenderize
  • 2 teaspoons chili powder
  • 1 teaspoon salt
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 1 teaspoon smoked paprika
  • ½ teaspoon cumin
  • ½ teaspoon red pepper flakes
  • 1 lime
  • freshly chopped cilantro
  1. Preheat oven to 400 degrees. Poke holes in sweet potatoes with a fork then coat all in about 2 tablespoons of ghee and sprinkle with a bit of salt on top. Place on a baking sheet and in the oven for 45-50 minutes minutes until soft and tender.
  2. When sweet potatoes have about 20 minutes to go, place a large cast iron skillet over medium heat. Add 2 tablespoons of ghee then add sliced onion. Cook for about 5 minutes then add all the bell peppers. Let these onions and peppers cook down for about 15 minutes, tossing every couple minutes, until they are somewhat browned and soft. Remove and set aside. Keep cast iron skillet over medium heat and add more ghee, if needed (just to coat the bottom of the skillet).
  3. Pound meat with a meat tenderizer until about ¼ inch thin. In a small box, mix together all the spices. Pour spice mixture over both sides of meat and press into the meat. Place meat on the hot cast iron skillet and cook on both sides for about 3-4 minutes, until browned by medium rare-medium in the middle. Remove and set on cutting board. Let meat rest for 5 minutes before thinly slicing against the grain.
  4. Place the peppers and onions back in the warm skillet and toss, scraping the bottom of the pan. Place thinly sliced meat in the pan with the peppers and onion then squeeze ½ lime on top to coat meat and veggies.
  5. Cut sweet potatoes open and use a fork to smash the sweet potatoes. Then place the fajita mixture on top along with some freshly chopped cilantro and a little extra lime juice!

Friday 170602

3 Rounds for time:
Run 800 Meters
10 Strict handstand push ups
50 Double unders
10 Strict toes to bar

Post results to comments or BTWB


Watch this video from Smashwerx on how to loosen up that gnarly tissue.  The lingering effects of Murph can last for a while, don’t just sit there and accept it, do some solid mobilization to ease you out of your soreness.

Thursday 170601

Back Squat
3-3-3-3-3 (Across)

Then: 3 Rounds for quality
10 Back rack lunges 135#(95#)
10 Box jumps 30″(24″)

Post loads to comments and BTWB

Who's ready for some gymnastics class?!?! #stillholding

Who’s ready for some gymnastics class?!?! #stillholding

Ladies and gentleman,

Remember, starting next week our evening schedule will be changing. Our evening classes will be 4:30pm, 5:30pm, and 6:30pm. Verve Barbell Club will still be at 7pm and open gym will be 7:30pm-9pm.

ANNNNDDDDDDD we have gymnastics class starting back up at 5:30pm on Thursdays!! This class is 45 minutes and is an excellent opportunity to build some basic gymnastic positioning, movement patterns, and necessary strength. This class is being capped at 12 people. I know for WODs we are fairly lax regarding more people attending than there are spots in MBO, unfortunately we cannot do this for the gymnastics class. In an effort to make sure every one gets the attention they need, access to the necessary equipment, and enough time to practice each piece, we can not allow more than 12 to attend the class. So please sign up in MBO, please respect the cap, and if you cannot attend please cancel your spot so another may take it. If you have any questions about this class, please email us at

Because the class time is short, it is in attendees best interest to come ready to roll when class starts. Paul has been kind enough to video two warm-ups that can be utilized to prepare for class. We recommend you arrive a few minutes early to do these warm-ups in the corner while you wait for class to start.

Starting next week it’s go time, who’s got two thumbs and is ready to get gymnasty??

Wednesday 170531

On the 3:00 minute for 7 rounds
Row for calories 20(15)
10 Shoulder to overhead 95#(65#)
8 Burpees over the bar

*Score is slowest round

Post results to comments or BTWB


Well, if Jayme’s energy isn’t infectious from that video, you better get your pulse checked!  She is the same way in class, always smiling and can dish it out to Clancy pretty well. (that’s what we love about her)


Tuesday 170530

Every minute on the minute for 10 minutes
1 Power snatch + 1 hang power snatch
*Start at around 50% of 1 rep max power snatch and add 5# each minute

Rest 3 minutes then:

Every minute on the minute for 15 minutes
1 Power clean + 1 hang power clean
*Start at around 50% of 1 rep max power clean and add 5# each minute

Post weights to BTWB

Great turnout for "Murph" yesterday!

Great turnout for “Murph” yesterday










Starting next week, we are shifting to our new PM schedule.  WODs will be at 4:30, 5:30, and 6:30 PM with Open Gym now starting at 7:30 PM.  There will be no change to Sprint or any of the other classes offered at night, only WOD’s.  Friday night we will have 2 WOD’s, 4:30 and 5:30 PM, with Sprint still at 5:15. 

The goal with the new schedule is to create a better and more fun atmosphere for the evening classes.  Classes are most fun when we have a full class and hopefully this new schedule will take what was a 2 – 4 person several times a week, to closer to 12 plus.  As a trainer and athlete, you can feel the energy in the larger classes so hopefully we’ll see a more charged up atmosphere.

We know this will take some time to adjust to and we understand that the new schedule might not work for everyone. Remember nothing is permanent and can’t be undone.  If we notice that it’s not working out then we will adjust and find a schedule that works for the majority.  We’ve heard mostly positive feedback and some negative feedback, but we just ask that you give the new schedule a chance.  

Also beginning next week we are adding Gymnastics class back on the schedule.  Thursdays at 5:30 PM we will have a class devoted to all things gymnastics.  We are going to cap the class to 12 people, so signing up will be mandatory. If we hear from the coaches that we can accommodate more people we will open up the class size, but for the start it’s a 12 person capacity.  Please sign up and also cancel your sign up if you can’t make it so someone on the wait-list can be added.  The class is only 45 minutes and will require that you come warm and ready to go.  Some specific warm ups will be implemented but the idea is to be a little sweaty before the class begins.

Adding gymnastics was a suggestion we saw multiple times in the suggestion box.  Another suggestion we’ve received a few times is to get some new pull ups bars.  We’ve ordered some new ones from Rogue and they will be delivered in the next couple weeks.  It will take some time to get them all set up, but know that we have new ones on the way.

As always keep the suggestions coming and we’ll read and implement the ones that we feel are best for the majority. Sorry Kaplan, still no go on the 2 ply toilet paper.  

Monday 170529


For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

Post times to comments and BTWB

Lt. Michael "Murph" Murphy

Lt. Michael “Murph” Murphy


In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

LT. Michael P. Murphy (SEAL) was the officer-in-charge of a four-man SEAL element in support of Operation Red Wings, tasked with finding a key anti-coalition militia commander near Asadabad, Afghanistan. Shortly after inserting into the objective area, the SEALs were spotted by three goat herders who were initially detained and then released. It is believed the goat herders immediately reported the SEALs’ presence to Taliban fighters.
A fierce gun battle ensued on the steep face of the mountain between the SEALs and a much larger enemy force.

Despite the intensity of the firefight and suffering grave gunshot wounds himself, Murphy is credited with risking his own life to save the lives of his teammates. Murphy, intent on making contact with headquarters, but realizing this would be impossible in the extreme terrain where they were fighting, unhesitatingly and with complete disregard for his own life moved into the open, where he could gain a better position to transmit a call to get help for his men.

Moving away from the protective mountain rocks, he knowingly exposed himself to increased enemy gunfire. This deliberate and heroic act deprived him of cover and made him a target for the enemy. While continuing to be fired upon, Murphy made contact with the SOF Quick Reaction Force at Bagram Air Base and requested assistance. He calmly provided his unit’s location and the size of the enemy force while requesting immediate support for his team. At one point, he was shot in the back causing him to drop the transmitter. Murphy picked it back up, completed the call and continued firing at the enemy who was closing in. Severely wounded, LT. Murphy returned to his cover position with his men and continued the battle.

LT. Murphy fought on, allowing one member of his team (Marcus Luttrell) to escape, before he was killed. For his selfless actions, LT. Michael Murphy was posthumously awarded the Congressional Medal of Honor on October 27, 2007. 

Remember every member of Verve is invited to this workout regardless of the type of membership you have.  Come sweat with the rest of us!