Wednesday 170802

For time, 40-30-20-10 Reps of:
KB weighted step-up, 24″(20″) @ 16kg(12kg)
DB push press, 40#(25#)
KB deadlift, 16kg(12kg)

Post time to comments or BTWB


Andy just celebrated his 6 YEAR ANNIVERSARY with Verve!!!  WOW, is he one resilient guy; he cheated death and is almost back to 100%!  Andy’s focus on a healthy, steady recovery had been remarkable to watch.  We are all excited for 100% Andy and beyond.


Tuesday 170801

6 Sets of the following complex:
1 Power snatch + 1 hang (squat) snatch


5 x 5 Back Squat

Post weight to BTWB

Best of luck to Joe on his move to D.C. We'll miss you Joe!

Best of luck to Joe on his move to D.C. We’ll miss you Joe!











The weekend of August 19th and 20th, we will be hosting  The Femme Royale on Saturday and then The Bro Down on Sunday.  All ladies are encouraged to participate in The Femme Royale and the competition has been programmed to accommodate all levels of fitness.    If you don’t have plans, please consider coming by to watch the competition, support your fellow Verve members and other participants, check out the vendors, and pack the house so the atmosphere is electric.  

We are asking for volunteers to help out the day of the competitions.  In the next day or so there will be a sign up sheet at the front desk.  Similar to last year, we are breaking up the day into two, 4 hour shifts.  If you are available for part of the day and would like to volunteer, please sign up for the morning or afternoon shift.  If you have the entire day and would like to help out, please sign both sections.  There will be plenty to do to make sure the competition runs smoothly and on time.  Last year, we had a great turnout for volunteers and the competition ran very well.  We’ll need volunteers to judge, help with equipment, and assist with collecting score cards and bringing them to the scorers table.  The more people we get to volunteer, the better.  

The Femme Royal Team will be here the Friday evening before the event to set up.  We will have our normal schedule on Friday but this is subject to change so please stay tuned to the blog and Verve social media should any changes be required.  We could most likely use some volunteers Friday evening, so if you are working out that night and would like to help after, please just stick around and I’m sure we can use your help. 

Sunday will be the Bro down, and we’ll need volunteers for that day as well so if you would like to sign up for that, we’ll have a sheet ready at the front desk as well.  Thanks in advance for everyone that is volunteering their time and best of luck to all the athletes that will be competing in the Femme Royale or the Bro Down. 

If you are looking to compete in the Femme Royale or the Bro Down, but don’t have a partner, feel free to use the comments section or post to Facebook and we’ll try and get your partnered up with someone.  

Monday 170731

As many rounds as possible in 12 minutes of:
3 Muscle-ups
10 Russian KB swing 32kg(24kg)
20 Anchored ab-mat sit-up

Post rounds and reps to comments and BTWB

Mike taking his job seriously, making sure everyone works on that squat therapy.

Mike taking his job seriously, making sure everyone works on that squat therapy.

Here is an updated calendar of events. Some of these are new to the docket, so be sure to stay tuned for more details over the next few weeks:
August 8th- Reebok Box Crawl
*What the what? The folks from Reebok are on their 2nd annual Box Crawl and Verve is one of their stops. They will be here the morning of Tuesday the 8th checking out our morning classes. We will bring you more details in the next several days.
August 19th- Femme Royale (gym closed)
*Ladies, if you are on the fence, hop off and get registered. Click here to sign you and a friend up for the fun.
August 20th- Bro Down (gym closed)
*Guys, this will be your turn to get in on the action. All you need to do is go to the square system at Verve and get you and your bro signed up to throw down.
September 2nd-3rd- CrossFit Level 1 Certificate Course (gym closed)
*We are hosting a Level 1 Seminar. We will have a class in the morning each day and then be closed for the remainder of the weekend. Got an interest in attending a Level 1? We are looking for participants to fill some scholarship spots. Send me an email ( and I’ll send you some questions we want answers to. Our scholarship spots are given out based on the needs of Verve not longevity as a member of Verve. 
September 4th- Labor Day (abbreviated schedule)
*Check out MBO, we will have an abbreviated schedule for the day.
September 9th- Steve’s Club charity WOD
*We will be doing a charity WOD to support Steve’s Club. Stay tuned for more information. 
October 14th-15th- CrossFit Sport Specific Seminar (gym closed)
*We are hosting a seminar, formerly known as the CrossFit Football Seminar. We will have a class in the morning each day and then be closed for the remainder of the weekend. Got an interest in attending this seminar? It’s a big recommend for anyone involved in coaching youth sports/ athletics. Click here to learn more. 




Sunday 170730

In teams of two complete the following:
100 Calories on assault bike
100 Burpees
1 Mile run, alternating 400m
100 Calories on rower
10 x 60′ Prowler push

Post times to comments and BTWB

Meet Maddie

Meet Maddie

Ladies and gentlemen,

Today we workout for something bigger than us. Today we workout in support of CellCycle, the organization created to raise awareness and support for people like Maddie, a survivor of leukemia. Today we invite anyone and everyone to stop by Verve and enjoy a workout. While you are at Verve today, we encourage you to donate to CellCycle and help the fight against cancer. Here is Maddie’s story:

“In her short five years, she has endured more medical treatment than someone should endure in their whole life, however, her strength and courage have become an inspiration for our family, friends, and the community at large.

After three months of repeated fevers, joint pain, and numerous trips to the doctors, Madison was diagnosed with Acute Lymphoblastic Leukemia in March 2014. She has been in treatment at Rocky Mountain Children’s Hospital for the last two years and is currently in remission.

Luckily for Madison we believe the hardest is behind us. The intensive chemotherapy, the loss of hair, and the long hospital stays are all hopefully things of the past. Madison continues ongoing treatment in her maintenance phase with monthly visits to the hospital for chemotherapy and daily chemotherapy pills. Her spirit and energy shine through! She is a normal and healthy five-year-old girl and her bravery and strength regardless of what she’s going through is an inspiration to us all.

Madison loves riding her bike, swimming, skiing, playing with her little sister Olivia, art, drawing, writing, and reading.  She is currently in Kindergarten at International School of Denver.”

You can read more about Maddie, others like Maddie, and CellCycle by clicking here. We thank you in advance for being a part of today. 



Saturday 170729

For time:
100 Double unders
50 Medicine ball clean, 20#(14#)
50 Chest to bar pull-ups
50 Medicine ball clean, 20#(14#)
100 Double unders

Post time to BTWB


















Paleo Egg Cups from A Healthy Life For Me
Author: Amy Stafford
Prep time: 3 mins
Cook time: 15 mins
Total time: 18 mins
Serves: 12

Coconut oil or ghee for the pan
12 eggs
12 strips uncured organic bacon, cooked
8 aspara­gus spears, cut into large pieces
Sea Salt and black pep­per

Pre­heat the oven to 400°F. Grease 12 cups of a regular muf­fin pan
Lay a strip of bacon in each muffin cup, pushing down. It will over hang out side.
Crack an egg in every cup.
Dis­trib­ute the aspara­gus evenly throughout each cup.
Sea­son with salt and pep­per and bake in the mid­dle of the oven for 12-15 minutes for soft eggs, 15-17 for hard eggs.
Serve the eggs warm.
Refrigerate extras and rewarm

Friday 170728

Take 15 minutes to establish a heavy single shoulder press

Then, every 2 minutes x 7 rounds:
3 Banded push press @ 75% of heaviest shoulder press

Post results to comments or BTWB

Jared slamming some bars!

Jared slamming some bars!


You notice we are using resistance bands in the workout today, but do you know why?  Nope, not just to mess up your world, there is a method to our madness.  Here are some take outs from an article explaining why we would incorporate resistance bands to our trianing.  You can see the full article here.

One of the many ways strength athletes can increase their power and force production under the bar is with the use of resistance bands. Bands are an awesome modality to incorporate in programming when you find a lift lagging in various areas.

The areas of your lift that are lagging will influence how you can utilize resistance bands (accommodated resistance) to produce benefit. For this article, we’ll discuss three typical reasons to use bands for a lagging lift.

  • Sticking Point Issues
  • Eccentric/Concentric Control Work
  • Power Production

All of these points will have areas of overlap, because more often than not, when one of these is lagging, then the others are also contributing factors. This article will discuss why you can use resistance bands, what science suggests about bands, who should use them, how to use them, and where to find them.

Why Resistance Bands?

The utilization of resistance bands is often a go-to for coaches trying to improve their athlete’s movement velocity, strength, force production, and all around power output. Bands are great for adding an additional challenge in compound movements such as the squat, bench press, and sometimes deadlift. Can they be used for smaller lifts? Of course, but these are the big three you’ll often see them used for.

A resistance band adds a level of resistance that normal weight can’t typically provide. The added resistance from the band increases tension through both the eccentric and concentric portion of lifts, but accentuates in the completion of the concentric portion of movements. This in return, will require athletes to recruit increased musculature/motor neurons normal weight may not facilitate.


CELL CYLCLE Fundraiser – THIS SUNDAY @ 10am and 11am!! Classes are open to EVERYONE, so invite friends.  Donations can be made at that time and Whole Foods will be here with tasty snack and drinks at 11am.  It is a fun workout, so come and show you support.

-VERVE BRO-DOWN – Sunday, August 20th!  Find you bro buddy and sign up on the Square system at the front of the gym.

Thursday 170727

As many rounds as possible in 15 minutes of:
30 Squats
20 Handstand push-ups
10 Deadlift, 225#(155#)

Post rounds and reps to comments and BTWB

A bunch of bros, practicing bro stuff, so they can win the Bro Down. Where you at bro?

A bunch of bros, practicing bro stuff, so they can win the Bro Down. Where you at bro?


Body Positivity Has A Limit – Your Health By Shadow CrossFit

When Body Positivity Becomes a Risk

            Social media, the hierarchy of societal opinion. Whether we like it or not, social media channels such as Facebook or Instagram play a heavy hand on what we as a society see as “acceptable” or “normal.” They help us, or deceive us, into structuring our opinions on various topics.

            One such topic as of late revolves around body positivity. An ideology of which has nothing but fantastic intentions. Be who you are, accept who you are, and love who you are no matter what you look like or how you appear to other people – “love thyself” if you will. It’s hard to argue with that concept, isn’t it? Yet, that’s exactly what I’m about to do.

            I’m about to say that body positivity has a limit, and can in fact be harmful to your health. This last sentence likely has some of those reading this blog writhing in fury at how a fitness professional could say such a thing. How I’m being rash or demeaning. But to those of you who do believe that, please make it to the end before bringing out the pitchforks and setting fire to the windmill (cue “Frankenstein” music).

You see, while body positivity has every bit of a good intention, it could also cause someone to be stuck inside a habitual lifestyle that may or may not be harmful to their long-term health. So for the sake of this blog, and keeping things fluid, we will target two specific aspects of body positivity where a line can be drawn; overweight/obesity and abnormally underweight (think anorexia).

            While accepting and loving who you are is excellent, doing so in a way that leads to ignorance of your health is not. Obesity for example has a laundry list of negative health risks such as[i];

•    High blood pressure, coronary heart disease, and stroke.

•    Type 2 diabetes, poor cholesterol.

•    Osteoarthritis (cartilage & bone begin to breakdown in your body), general body pain, and difficulty moving.

•    Sleep apnea, breathing problems, and general lower quality of life.

•    Higher risks for certain forms of cancer.

            On the other side of the spectrum lies those individuals who are dangerously underweight. This could be due to something complex such as anorexia or simply underfeeding yourself. Either way, some of the health risks for severely underweight individuals include[ii]:

•    Kidney problems.

•    Anemia and various forms of heart complications.

•    Hormonal imbalances causing the absence of a period (females) or low testosterone (males).

•    Bone loss, osteoporosis, and lean tissue loss (muscle).

•    General feelings of fatigue, dizziness, or potential fainting.

            Whether someone is obese or severely underweight, the potential health risks are clearly understood – and they aren’t good. Risking your well-being for the sake of overwhelming body positivity is a risky game. How far is too far? As health professionals, it is our job to draw the line when it becomes clear that new social norms are overriding safety and health.

            This isn’t to say that you can’t both have body positivity and health awareness. The two aren’t exclusive clubs. I can both love who I am and realize that in order to live a healthier, longer life I need to make a lifestyle change. And this isn’t “fat shaming,” or “skinny shaming,” or “shaming” of any kind. It isn’t meant to sound demeaning, or tell you that you shouldn’t be proud of who you are. But it is to say that you should care about your health just as much as you care about being proud to be you. I want you to love who you are, and I want to see that love for decades to come.

            So please: love yourself, but don’t allow that love to cause you to overlook your well-being. Know when it is ok to say, “I need to change.”

Wednesday 170726

For time:
Calorie row
Toes to bar

Rest 5 minutes

For time:
Calorie row
Rope climb

Post results to comments or BTWB


“What did Kaplan get?” is a question that has been uttered by many athletes as they walk up to the whiteboard.  Well folks, here he is in all his glory.  Jason Kaplan has been a member since March of 2012 and was part of the Verve Regionals team. I can speak from personal experience, Jason is one of the funniest, intelligent, humble guys I know; he is a testament to one-workout-a-day will keep you very fit.  Gaby had many issues cutting this video any shorter than the 4+ minutes she made.  Jason, it has been such a pleasure having you here.  Clancy said he will try to be better about showing up earlier:)

Tuesday 170725

4 Sets of the following complex:
High hang power snatch + hang power snatch + power snatch


5×5 Front squat

Post weights to BTWB

A little peekaboo with the 5:30 am class

A little peekaboo with the 5:30 am class















Below are a few excerpts from an interesting article from the New York Times about a study that was recently done using high intensity workouts on mice. Yes, mice.  Now the study wasn’t done on humans but the results of the study are still fascinating and it’s fun to think about mice on treadmills and whether they grunt like we do when we’re going full out.  For the full read, click the title below.  

High-Intensity Workouts May Be Good at Any Age by Gretchen Reynolds for The New York Times

Abbreviated, intense workouts may help people of any age become healthier, a new study of old mice that ran on treadmills suggests. Although the experiment involved rodents, not humans, the study found that old mice can tolerate high-intensity interval training and rapidly gain fitness and strength, even if they start off frail and exercise for only a few minutes a week.

So for the new study, which was published last month in the Journal of Gerontology A, researchers at the University at Buffalo decided to coax frail, elderly mice through a program of high-intensity interval running.

They began by gathering mice that were the rodent equivalent of about age 65 in people. Until that point, these mice had all been sedentary. Some also were frail, according to a numerical scale first developed for people that considers weight, strength, endurance, and how often and rapidly the animals move about.

The scientists tested the animals’ current health and fitness and then divided them into two groups. One, serving as a control, continued with their normal, sedentary lives.

The others began a program of high-intensity interval training on little treadmills. Mice, even elderly ones, generally like to run but, if allowed to set their own pace, will usually stroll along at a moderate, jogging-style speed. The scientists wanted their exercising animals to strain more than that. So they ramped up the incline and speed of the treadmills.

The interval-trained mice seemed in many ways younger than they had been at the start. In particular, they were stronger; when pulled backward gently by researchers, they would cling to a bar longer than at the start of the study. They also had greater endurance capacity, as well as more muscle mass in their hind legs than the sedentary animals, and they scampered faster. Few now were frail.

Perhaps most important, “the animals had tolerated the high-intensity interval training well,” despite their advanced ages, Dr. Troen says. None had found the effort impossible.

Of course, mice are not people and their capabilities do not necessarily mimic ours. Anyone, whatever his or her age, who might wish to try high-intensity interval training should talk with a doctor first, Dr. Troen says, and perhaps look for supervised interval training programs at local gyms.  


Monday 170724

3 Rounds for time:
15 Bar facing burpees
15 Shoulder to overhead, 135#(95#)

Post times to comments and BTWB

Frank Moore, founder of CellCycle, and Verve's favorite daily late arrival to class.

Frank Moore, founder of CellCycle, and Verve’s favorite daily late arrival to class.



This Sunday Verve is excited to show some love and support to Frank Moore and his non profit company CellCycle. Frank founded CellCycle last year when his 6 year old niece was diagnosed with childhood leukemia. To raise donations and support for this company, last year Frank rode his bike 200 miles across Switzerland over 4 days, climbing a little over 20,000 vertical feet through the Alps. 

In this, it’s sophomore year, Frank and CellCycle continue to work hard to raise funds and support, with 100% of the money raised going directly to individuals affected by blood cancer.

Patient’s with blood cancer (or leukemia and lymphoma) are important to me for a few reasons. Foremost, a member of my family was diagnosed with leukemia a little less than a year ago. And not just any member of our family, but one of the youngest members of our family. My brother’s daughter Etta, our niece, was diagnosed on December 23rd 2015 with Acute Lymphoblastic Leukemia (B-ALL) at 6 years old. I struggled finding ways to be useful during this time given my brother, his wife and their 2 children live in Portland Oregon. It took some time, but I came to realize there is so much that can be done to help this community and patient’s and their families are often too busy with treatment to fundraise in earnest for this cause. Furthermore as a medical doctor who specializes blood cancer, I had diagnosed this same disease 100 times before it became personal and this has changed me forever. I am not happy that a family member has life-threatening illness, but I am not going to miss the lessons it will teach.”

This Sunday will be an opportunity to join Frank in his cause. We are opening our doors to anyone interested in joining us and showing their support. 

When: Sunday July 30th

Class time: 10am and 11am

Class cost: $0, instead we ask that you consider a donation to CellCycle. Any donation over $30 earns you a shirt.

Who: Anyone and everyone is welcome to join us. Bring your friends and family. The workout is a partner workout suitable for all experience levels. We simply ask that you and your friends please sign up in MBO so we have a head count. 

After: Whole Foods will be providing snacks and refreshments following the 11am WOD. 

So stop by Verve and support one of it’s members in his amazing cause to fight blood cancer. For more information about CellCycle, click here.