Monday 151109

Take 20 minutes to establish a 3 rep max hang power clean

Then, 3 rounds for quality:
5 Deadlift + 5 bent over row + 5 hang muscle clean + 5 shouder press @ 40% of today’s 3 rep max

Post weights to BTWB


Our CrossFit Verve community is great at rallying around a cause, well now it’s time to rally for a friend.  Sarah Devito, besides being a long time member of Verve, has been a long time friend to many of us. She is now battling cancer and we at Verve plan to make sure she knows she is not in this battle alone. 

On December 12th CrossFit Verve will host the “It Takes a Team Challenge.”  This will be a 1 day team competition with 100% of the proceeds going to Sarah.  We are opening it up to 32 teams made up of 3 men or 3 women.  There will be 1 division, workouts will be designed for all CrossFit skill levels to participate. 

The competition will feature 3 workouts taking place throughout the day. We will kick the party off at8am and close out around 3pm. Registration for this event will begin Tuesday November 10th at 9amYou can create teams with athletes from other gyms as long as they are same sex teams of 3 men or 3 women.  The entree fee for the competition is $120 per team, again, with all proceeds to going directly to helping Sarah with medical costs during fight with cancer.  

We are working with several CrossFit related vendors as well as local vendors in the neighborhood for ways to make the day as fun as possible. There will also be an after party, details TBD. We will also be posting a registration for volunteers and judges. If competing is not your thing, we can still use your help to make the day run smoothly. 

This competition will be fun but more importanly it will be benefiting a cause that hits far too close to home for too many of us, helping a friend battle cancer. Let’s make this event a success, so grab two friends, mark your calendars, and get signed up to throw down. This event is designed to bring us together to work hard and break a sweat. To rally behind those that are important to us and show that it really does Take A Team. 

Check out our social media pages as well for more information.  Again, registration will go live Tuesday November 10th @ 9am. We will have the link posted on the blog, Facebook, and Instagram. Please let us know if you have any questions or would like help in any way. Email me at and I’ll be sure to get back to you.  

Sunday 151108

As many rounds as possible in 30 minutes of:
500 Meter row
5 Rope climbs
25 Ab-mat sit-ups

Post reps to comments or BTWB

Throw all of your fall faves in this skillet!

Throw all of your fall faves in this skillet!


This recipe is great because, not only is it delicious, but it only dirties ONE PAN!  You can view the whole recipe here

Chicken, Apple, Sweet Potato, and Brussels Sprouts Skillet


  • 1 tablespoon olive oil
  • 1 pound boneless, skinless chicken breasts, cut into 1/2-inch cubes
  • 1 teaspoon kosher salt, divided
  • 4 slices thick-cut bacon, chopped
  • 3 cups Brussels sprouts, trimmed and quartered (about 3/4 pound)
  • 1 medium sweet potato, peeled and cut into 1/2 inch cubes (about 8 ounces)
  • 1 medium onion, chopped
  • 2 Granny Smith apples, peeled, cored and cut into 3/4 inch cubes
  • 4 cloves garlic, minced (about 2 teaspoons)
  • 2 teaspoons chopped fresh thyme or 1/2 teaspoon dried thyme
  • 1 teaspoon ground cinnamon
  • 1 cup reduced-sodium chicken stock, divided
  • 1/2 teaspoon black pepper


  1. Heat the olive oil in a large, nonstick or cast iron skillet over medium high, until hot and shimmering. Add the chicken and 1/2 teaspoon kosher salt. Cook until lightly browned and cooked through, about 5 minutes. Transfer to plate lined with paper towels.
  2. Reduce skillet heat to medium low. Add the chopped bacon and cook until crisp and brown and the fat has rendered, about 4 minutes. With a slotted spoon, transfer the bacon to a paper towel-lined plate (I simply laid another paper towel on top of the plate with the chicken, then stacked the bacon on that). Discard all but 1 1/2 tablespoons bacon fat from the pan.
  3. Increase skillet heat back to medium high. Add Brussels sprouts, sweet potato, onion, and remaining 1/2 teaspoon salt. Cook, stirring occasionally, until crisp-tender and the onions are beginning to look translucent, about 8 minutes.
  4. Stir in the apples, garlic, thyme, and cinnamon. Cook 30 seconds, then pour in 1/2 cup of the broth. Bring to a boil and cook until evaporated, about 2 minutes. Add the reserved chicken and remaining 1/2 cup broth. Cook until heated through, about 2 minutes. Stir in reserved bacon and serve warm.



Saturday 151107

For time:
6-5-4-3-2-1 Reps muscle-ups
1-2-3-4-5-6 Reps squat snatch, 135#(95#)

Post times to comments and BTWB

David helping Jordan through some weighted push-ups.

David helping Jordan through some weighted push-ups.


I like activities. Activities are my favorite. 

*Saturday November 14th- Jake’s will be hosting the DeVito Strong Party and Fundraiser starting @ 5pm. It will be featuring a silent auction, raffle and drink specials. All of the money raised will go towards Sarah DeVito’s fund. Click here for the Facebook event page for more details.

*Saturday & Sunday November 14th-15th- Verve will be hosting a Level 1 Trainer Course. We will provide an early morning WOD and then be closed the remainder of the day. Stay tuned for reminders. 

*Saturday & Sunday November 21st-22nd- CrossFit MBS is hosting the Turkey Challenge in Broomfield. Verve has 7 teams registered to compete. Start dusting off your cold weather gear and get ready to scream loud.

*Wednesday, Thursday, & Friday November 26th-27th– Verve will be hosting classes over Thanksgiving, however we will have an abbreviated schedule. Please see MBO for a list of class times. Be sure to sign up sooner than later to claim a spot in class and earn your Thanksgiving Turkey.

*Saturday December 12th– Verve will be hosting a 3 person team competition as a fundraiser event for Sarah DeVito. Stay tuned for Monday’s blog post with all the details. Mark your calendars now!!

Friday 151106

Everyday Warrior Workout #1

1a. As many reps as possible in 3 minutes:
Bar-facing burpees

1b. Take 12 minutes to establish 1RM clean & jerk

Details for the workout can be seen here

Post reps and load to comments or BTWB

Erin giving us overhead squat goals!

Erin giving us overhead squat goals!

Risks of CrossFit and How to Stay Safe for Baby Boomers by Rick Krakowski

This is the 2nd part of a multi-part series on CrossFit for Baby Boomers. If you have not read Part 1 on CrossFit Benefits for Baby Boomers you can start with that by clicking here. The goal of this piece is to explore the risks of participation in CrossFit by baby boomers and how these risks can be alleviated.

A number of my baby boomer friends, some of them not having worked out for quite some time, are hesitant to try CrossFit because of concerns about the risks of injury and that the intensity of workouts will be beyond their capability. The anxiety of jumping into something new and the fear of doing more harm than good are real concerns and inhibitors to starting a program of exercise. It is important to address these concerns because research in the United States and Canada reveals boomers have more chronic disease and disability than their parents did, at the same age. In addition, baby boomers are more sedentary, more obese and more susceptible to diabetes, hypertension and illnesses related to high cholesterol. The good news is that for baby boomers regular exercise can help mentally, and also increase active life expectancy by reducing disease and conditions such as arthritis.

Aging is a result of a combination of our genetics and physical activity (4). As we age our bodies go through genetic changes that result in loss of muscle cells, loss in muscle mass, increased body fat, performance loss and reduced flexibility. We also tend to take it a bit easier and our activity level is reduced. These changes can be slowed by getting and staying fit but requires that CrossFit address any risks associated with the aging process.

Risk of preexisting conditions

Before starting any exercise program baby boomers should assess their physical condition to determine if they have any health risk factors or orthopedic conditions that would prevent them from safe participation. As a minimum, adults who are planning to start an exercise program should begin with a self-administered assessment using the Physical Activity Readiness Questionnaire. Results from the self-assessment will suggest whether medical clearance would be useful or necessary prior to beginning CrossFit. For baby boomers that have recently been inactive or if you are concerned about your health it is best to consult a physician before substantially increasing your physical activity.

Risk of muscle soreness

A common effect of aging is reduced flexibility (4). Older athletes not actively involved in a flexibility and mobility program will naturally have less joint, tendon and ligament movement capacity. These tissues are also at a greater risk due to lack of elasticity when performing jerking or more thrusting movements. Common complaints when engaging in an exercise program are muscle soreness and joint pain. A good CrossFit trainer can help baby boomers avoid these issues by providing greater attention to transitioning and scaling the movements and limiting higher force repetitive movement at the end of their available ranges.

Risk of injury due to overuse frequency

A critical issue for baby boomers is ensuring that you don’t overdo it and risk an overuse injury. Overtraining is the result of high-volume or high-intensity training, or both, without adequate recovery, that results in the body’s ability to compensate for training stress and adapt to it (4, p27). How much training frequency is adequate? One study found the most benefit in a program of 45 min high-intensity weight training sessions twice a week and one 45 min moderate-intensity weekly session.

Injuries in older athletes take longer to heal. Thus, physical preparation and attention to detail in sports performance skills are vital (8, p216). It is crucial to have a CrossFit trainer that can assess the needs of the baby boomer. Proper instruction, which includes learning the basics and how to properly perform exercises, will provide the confidence to take on high-intensity work and willingness to try. Don’t overdo things. Start off slowly. Most CrossFit affiliates will not allow you to participate in regular workouts without having first completed an On-ramp or Fundamentals series of classes. For example, Fundamentals at Switch CrossFit in Clinton Township, MI, is a series of five sessions that each member must complete before participating in regular workouts; they step through and drill each of the core exercises paying great attention to proper form until the member and trainer are confident in execution.

Risk of lack of rest and recovery

Recovery is vital to all athletes, but especially to older athletes. Proper rest is as important as the workout itself. As people get older muscles require longer periods of time to recover (8, p223). Without adequate rest and recovery between workouts you will not gain strength from the workout and can risk injury through overtraining. We actually get stronger not during the workout but during rest and recovery as our body adapts to the stress of exercise.

How much recovery time is required varies from person to person. Personal accounts of recovery for 7 adults from 55-78 years old doing CrossFit vary significantly with several of the people indicating that recovery for them would depend on the workout and can vary between 4 days on 1 off and 1 day on 3 days off. To insure sufficient rest between workouts you need to listen to your body and give it the rest it needs. When starting CrossFit don’t push it early on. Err on the side of more rather than less recovery between sessions.

Risk due to exercise intensity

CrossFit workouts are high-intensity but of short duration–usually 10-20 minutes. Most CrossFit workouts of the day or “WODs” are either timed performing as quickly as you can or are given an amount of time where you need to complete as many repetitions as possible. The workouts are not for the faint of heart, but each exercise is scalable for any level of fitness from the novice that has not worked out in 20 years to the professional athlete. If you have a medical condition that prevents you from doing an exercise bring it to the attention of your CrossFit trainer to find an alternative. Intensity is not as important with boomers. If you are over 50, properly prepare your body and work hard enough to challenge yourself. Listen to your body and don’t try to fight through pain and soreness.

How to Stay Safe

In summary, these guidelines will help baby boomers minimize the risks of doing CrossFit:

  • Properly assess with your physician your physical condition before you start.
  • Ensure your CrossFit trainer has knowledge of the needs of older adults.
  • Learn the basics and how to perform all skills properly.
  • Don’t overdo things. Start off slowly.
  • Listen to your body and give it the rest it needs–erring on the side of more recovery.
  • Work hard enough to challenge yourself. Don’t worry about the other guy.

CrossFit has huge benefits for baby boomers. Keep the above guidelines in mind and find an experienced trainer to be off to a great, safe start with CrossFit.


-There is no Yoga this Sunday, so get out into the great outdoors or spend 30 minutes in the gym working on mobility.


Thursday 151105

Take 20 minutes to establish a 3RM hang squat clean

Then, every minute on the minute x 5 minutes:
5 Hang cluster @ 50% of today’s 3RM

Post loads to comments and BTWB

Register and compete! Support and amazing organization

Register and compete! Support and amazing organization

This Friday is the first Everyday Warrior Battle Series workout. 

Everyday Warrior is a 501(c)(3) non-profit organization founded with the primary mission to inspire, empower, and financially support individuals in the CrossFit community who have been diagnosed with cancer and are currently undergoing treatment.

There is no better way to show our warriors that no one fights alone than to go to battle with them. The Everyday Warrior Battle Series is an opportunity to WOD for a cause. It is a 4 week online competition that starts tomorrow, Friday November 6th. You can still get registered for the competition and see how you place on a leaderboard amongst other warriors. There are several divisions, RX/ Scaled/ Masters/ Teen. All proceeds benefit CrossFitters currently battling cancer. There are prizes packages for top individuals in each division as well as prizes for top participating gyms. 


Here’s the deal, if you already plan to come to Verve on Fridays to join a WOD, then you mine as well get registered for this competition. Verve is hosting the Everyday Warrior workouts every Friday for the next 4 weeks. Click here to register.

This year an estimated 1.66 million people will be diagnosed with cancer. For many of them, the financial burden of medical bills, co-pays, and deductibles coupled with the inability to work during treatment will make it nearly impossible to focus on the fight at hand. Everyday Warrior helps to ease, if not eliminate this financial burden.

Unlike may cancer-based charities, money raised by Everyday Warrior goes directly the individual or family affected by the disease and subsequent financial burden. This allows these individuals to spend funds however they see fit, whether it’s mortgage or car payments, buying groceries or simply breathing a littler easier each month.

WHEN: EVERY Friday November 6th – 27th. PLEASE READ: We will be opening up the gym to ANYONE from any gym competing in the Battle Series EVERY FRIDAY at 6pm to add to the exciting environment that comes with these workouts.

WHY: We all know someone who has been affected by cancer. I implore you to check out the website to see how and why the organization was created. You will also be able to read some of the stories of the CrossFitters that have received support from the organization. 

Get signed up today!!

Wednesday 151104

As many rounds as possible in 3 minutes of:
30 Double unders
10 Box jumps, 24″(20″)
10 Push press, 95#(65#)
Rest 2 minutes

Repeat 2 additional times

Post rounds to comments and BTWB

Paul Buono is the newest addition to Verve's training staff.

Paul Buono is the newest addition to Verve’s training staff.

Over the last few weeks some of you have had the opportunity to meet Paul. Paul recently moved to Colorado and has become the newest member of Verve’s training staff. We are excited to have him and his wealth of knowledge about all things CrossFit, injury recovery, and how to handle living with Clancy. If you have not yet had the chance to meet him, here’s a little background on Paul:

Hello All,

My name is Paul Buono and I want to play two truths and one lie, so here we go:
• I have been coaching CrossFit for the past four years.
• I am Eric Clancy’s first cousin.
• I recently was a member of team CrossFit Milford, which took 2nd at the 2015 CrossFit Games.

So, now that you all know that Eric and I were pretty much separated at birth, I’m here to introduce myself. Some may recognize me as the creepy shirtless guy walking around Verve the past couple weeks or riding the Assault Bike in a corner by myself, while others may recognize me from past summers.

“The Matt Chan” was my first remote coach. When I was in college at Penn State. I would come out and train to either get ready for a regional event or just to come and do some exercise and hang. During these visits, I fell in love with Denver and Verve. Since then, it has been my goal to move out here.

I recently moved from Milford, CT where I lived and coached for the better part of 2015. Before then, I was a Civil Engineer for the United States Army Corps of Engineers in Philadelphia and coached part time at CrossFit Center City.

Over the coming weeks, I will be doing a bunch of part-time coaching and “second-manning”. During this time it would be super awesome if people would keep coming up and introduce themselves to me! I’ve already met a ton of awesome people and would really like to get to know the whole gang a little better.

With this, I will also be doing some personal training for any one that is interested in that type of thing. Over the years of competing in various regional events and most recently the 2015 CrossFit Games, I have had the opportunity to deal with some pretty radical injuries. The two doozies that I’ve dealt with are both a Bankart and SLAP tear in my left shoulder and as of recently two bulging discs, one in my L4-L5 and one in my L5-S1. During this time I’ve gotten to know some pretty good tips and tricks to keep training and eventually get back to doing CrossFit as prescribed.

It has been quite the journey and learning experience. Along with the experience gained, I have had the privilege of getting to work with some of the best coaches in the game. I would love to help share what I have learned, whether you are interested in refining skills, help with working around injuries or just looking for some more individualized attention, I’d love to help. Some of my certification and seminars include:

• CrossFit Level 1
• CrossFit Level 2
• CrossFit Endurance
• CrossFit Weightlifting
• CrossFit Gymnastics
• Power Monkey Fitness Camp 4.0
• OPEX: Assessment and Program Design

If there is anything else you would like to know just e-mail me at

CrossFit Milford finishing 2nd at the 2015 CrossFit Games.

CrossFit Milford finishing 2nd at the 2015 CrossFit Games.

Tuesday 151103

3 Rounds for time:
21 Deadlift, 185#(125#)
15 Pull-ups
9 Front squat, 185#(125#)

Post times to comments and BTWB

Air Force Senior Airman Bryan R. Bell

Air Force Senior Airman Bryan R. Bell


Air Force Senior Airman Bryan R. Bell, 23, of Erie, Pennsylvania, assigned to 2nd Civil Engineer Squadron at Barksdale Air Force Base, died January 5, 2012 at Camp Bastion in Afghanistan, of injuries suffered when his vehicle struck an improvised explosive device. Today we will do a workout named after this Hero. We workout to honor his sacrifice. This is not the first, nor will it be the last, Hero WOD Verve has posted. Most may not even realize these workouts are, in fact, Hero workouts named after a man or woman, written to honor them.

“CrossFit’s Hero WODs are challenging tests of fortitude—but they also represent something greater.”

Here is a little insight into where Hero WODs come from and why they are an important  part of the CrossFit community, as written by Russell Berger (click here for full CrossFit Journal article):

On June 28, 2005, four Navy SEALs on a reconnaissance mission in the Kunar province of Afghanistan were ambushed by an overwhelming Taliban force. Team leader Lt. Michael Murphy, unable to call for help from his location, walked into the center of enemy fire, where his satellite phone might work. He punched in the numbers to HQ and calmly requested reinforcements.

Even after being knocked to his knees from a gunshot wound to his back, Murphy calmly sat back up, steadied himself and continued the call, knowing that it was the only way he might save his men. Once the call for reinforcements had been completed, he returned to the fight with an MH-47 Chinook helicopter on the way.

Outrunning its escort of attack helicopters, the Chinook rushed into the battle for a daring daylight rescue. Attempting to set down in tremendously rugged terrain filled with hostile militia, the Chinook was hit by a rocket propelled grenade. The eight SEALs and eight Army Night Stalkers aboard were killed, leaving Murphy and his men to continue the fight. When the battle ended, Murphy and all but one of his men had been mortally wounded.

Murphy was posthumously awarded the Congressional Medal of Honor for his actions that day. Among those killed in the rescue attempt were Petty Officer 1st Class Jeff Taylor and Lt. Michael McGreevy. Both SEALs were posthu- mously awarded Bronze Stars for Valor and Purple Hearts. These men were fathers, husbands and sons. They were brothers to their fellow SEALs. They were also CrossFitters. In their actions, these men embodied the values and spirit of true heroes, and to immortalize their courage, bravery and self-sacrifice, the CrossFit Hero workouts were created.

A Community Honors the Fallen

To the average CrossFitter, Hero workouts are symbolic gestures of respect for our fallen. CrossFitters from all over the world, regardless of country or allegiance, throw themselves wholeheartedly at these intentionally gut-wrenching workouts that serve as a tribute to our lost protectors.

Lt. Col. Peter Andrysiak, commander of the 20th Engineer Battalion from Fort Hood, has a unique understanding of just how important the CrossFit Hero workout can be as a memorial to the friends and family of the deceased. On Nov. 5, 2009, an Islamic terrorist gunned down four of Andrysiak’s soldiers at Fort Hood in an attack in which 13 were killed and 30 wounded. Andrysiak’s soldiers were members of Lumberjack CrossFit, a military affiliate in Fort Hood, Texas.

Teaming up with CrossFit Headquarters, Andrysiak set out to create a brutal test of fortitude to honor his men, a workout based on a template they had previously used as a readiness test for Lumberjack soldiers. It became known as the Lumberjack 20. One month after the attack at Fort Hood, the workout was posted, and in a simultaneous showing of support, the community raised over $50,000 for wounded warriors.

“My soldiers (friends of the fallen) really appreciate what the CF community did,” Andrysiak recalls. “We will do the Lumberjack 20 on 5 November this year, and the leadership in this organization will make it a tradition. Forever, these kids will remember the Lumberjack 20 and what it represents.”

What Andrysiak and CrossFit created was a way to immortalize the fallen and remind ourselves that even in their untimely deaths these fellow CrossFitters were committed to the safety and freedom of the rest of us. The Lumberjack workout gave the community a way to show its support and perhaps help ease the pain of a terrible tragedy. But Andrysiak also noted that the Lumberjack 20 played an important and often undiscussed role for those with personal connections to the victims: assisting with the healing process and helping friends and family grieve.

Sharing a Soldier’s Story

The Hero workout McGhee, first posted on on April 15, 2010, was submitted to CrossFit headquarters by Staff Sgt. Brendan Souder to honor his friend, Cpl. Ryan McGhee, after the Army Ranger was fatally wounded by small-arms fire while operating in Central Iraq. It’s hard enough to wake up in the morning and find another Hero workout posted on It can be unimaginable to think of seeing the photo and name of a friend or loved one above that workout.

Souder, like Andrysiak, is connected to Hero WODs by something more than patriotism and community.

“It was about telling Ryan’s story,” Souder explains. “Guys that don’t even know Ryan, if they knew his story, they would love him … . The point is to let everyone know that he did something for them, and the least you can do is complete this workout to honor him.”

Souder and McGhee had been good friends, and Souder had been the recruiter when the high-school football star had decided to pass up college scholarships for a chance to get into Ranger Regiment. Souder helped McGhee fight for weeks to secure the difficult-to-attain Ranger contract that allowed him the chance to attend selection into Ranger Regiment.

After McGhee’s death, Souder knew he needed to honor the soldier by submitting a Hero workout—something for Ryan, those close to him, and Souder himself.

“Every time you do that workout,” Souder said, “you try to think about what it was like to be in that guy’s shoes, everything up until the point he died … . Once you get over it, you need an outlet to let loose some of your frustration.”

Souder also reminded that these sorts of gestures and tributes are neither new nor unusual.

“Everybody gets it,” he said. “We already say, ‘One for the Airborne Ranger in the sky,’ and this is just one more thing.”

In similar fashion, many members of the military wear KIA (killed in action) bracelets in memory of fallen comrades, and police officers often emblazon their vehicles with the badge numbers of officers killed in the line of duty. CrossFit Hero workouts are just another expression of this sense of brotherhood, and they are uniquely suited to a unique community. Even close friends and family members of the victims who have never heard of CrossFit understand a Hero WOD to be a tremendous honor.

Lest We Forget

For those of us who undertake these physical tests, the psychological effects of performing a Hero workout are tremendous. It’s easy to treat these prescriptions as any workout of the day, but for those who take the time to learn about the heroes they honor, the WODs can become as spiritual and emotionally demanding as they are physically grueling.

When keeping the stories behind the real-life heroes in mind, slowing down during a Hero workout becomes harder to justify. When the pain of pushing harder becomes too great, I am reminded of the sacrifice these men made for my freedom, and my struggle becomes laughable. And when I compare my temporary suffering to the lifelong sorrow felt by the grieving families of these men, dropping the bar becomes an embarrassment to my country.

The Hero workout is more than a test of physical ability. It bridges the gap between the body and the mind, emotion and experience, and gives us the chance to do more than just remember our soldiers. It gives us the chance to sweat, bleed, suffer and grieve for our fallen heroes one rep at a time.

Monday 151102

10 minutes at each station to find your 2 rep max of:
Weighted pull- ups
Weighted dip on p-bars
Weighted push – up
Compare to 6/15/2015

Post weights to BTWB


Mobility never looked so good.

Mobility never looked so good.


Pretty interesting article from The New York Times about the effects of cutting back sugar in diets of obese children. We all know that sugar has negative effects on health, but for some time there has been a debate in the health community if sugar itself was harming or was it the weight gain that comes from sugar that results in negative effects.

In this latest study, researches took out the high in sugar foods and replaced them with other carbohydrates so the subjects weight and caloric intake remained the same.  After just 10 days, the children in the study showed improved heath markers while losing little to no weight.  The subjects in the study had been receiving about 27 percent of their daily calories from sugar.  In comparison the average American receives about 15 percent of their caloric intake from sugar.  Children typically have a higher sugar intake percentage due to sugary drinks.  

In just a 10 day period, although their weight didn’t change, there were changes to other health markers; “LDL cholesterol, the kind implicated in heart disease, fell by 10 points. Their diastolic blood pressure fell five points. Their triglycerides, a type of fat that travels in the blood and contributes to heart disease, dropped 33 points. And their fasting blood sugar and insulin levels – indicators of their diabetes risk – likewise markedly improved.”

Though the study was small the researchers are encouraged by the findings and are looking to expand on the information.  For the entire article click HERE.  The article also features links to the study.  


Sunday 151101

As many rounds as possible in 20 minutes of:
20 Calorie row
20 DB snatch, alternating arms, 40#(25#)
20 Wallball shots, 20#(14#)

Post reps to comments or BTWB

Gluten-free pizza goody!

Gluten-free pizza goody!

Saturday aka Faturday doesn’t have to be as bad with this delicious Pizza substitute. You can view the recipe in its entirety here.

For the Puree
  • 1 medium head of cauliflower
  • 2 Tbsp Heavy Cream
  • 1 Tbsp Butter
  • 8 slices pepperoni
  • ¼ cup shredded mozzarella cheese
  • salt and pepper to taste
For the Casserole
  • 12 slices pepperoni
  • ½ cup shredded mozzarella cheese
For the Puree
  1. Clean and trim the cauliflower, breaking it into medium sized pieces. Place in a microwave safe bowl with 2 Tbl of cream and 1 Tbl of butter. Microwave, uncovered, on high for 10 minutes. Stir to coat cauliflower with cream/butter mixture. Microwave for another six minutes on high (or until tender.) Remove from the microwave and put into a high speed blender or food processor along with the 8 slices of pepperoni and ¼ cup mozzarella cheese. Puree until smooth. Season with salt and pepper to taste. You can adjust the cream and butter to your preference for consistency.
For the Casserole
  1. Spread the cauliflower puree into an 8 x 8 oven proof casserole dish. Cover with ½ cup shredded mozzarella cheese, and layer with pepperoni. Bake at 375 degrees (F) for about 20 minutes. Alternatively you could microwave this for 5 minutes. Serve hot.
Approximate nutrition info per serving: 207 calories, 15g fat, 4.75g net carbs, 10g protein
*I will be modifying this recipe to replace the regular cheese with low-fat cheese and deleting the heavy whipping cream to help knock down the fat.  I will let you know the taste.
-Daylight Savings Time ends this morning, so set your clocks back Saturday night!!
-Yoga is at 8am with Molly!  You get an extra hour of sleep, so come in and get limber.
-Voting for the costume contest is due by 6pm today!  We will announce the winner Sunday night.
-Everyday Warrior Battle Series starts on Friday!  If you haven’t registered, get on it.  We will be opening up the gym to anyone competing at the 6pm on Friday to help with the energizing atmosphere.

Saturday 151031

For time:
10 Strict handstand push-ups
30 Power clean, 135#(95#)
50 Burpee box jump over, 24″(20″)
30 Power clean, 135#(95#)
10 Strict handstand push-up

Post time to BTWB


Verve yoga is happening this Sunday. Get signed up on MBO and get bendy with Molly Sunday @ 8am.

*Halloween is today.  Wear your favorite costume!! I’m looking at you Scotty!

*Mark your calendars, November 1st is Daylight Savings time, we get to set our clocks back 1 hour and get a little extra sleep.

*November 14th Jake’s will be hosting the DeVito Strong Party and Fundraiser starting @ 5pm. It will be featuring a silent auction, raffle and drink specials. All of the money raised will go towards Sarah DeVito’s fund. There is also a clipboard with info regarding purchasing DeVito Strong apparel on Verve’s front desk. 

*November 14th-15th Verve will be hosting a Level 1 Trainer Course. We will provide an early morning WOD and then be closed the remainder of the day. Stay tuned for reminders. If you are interested in attending the course, click here for more info and to register.

*November 21st-22nd is the Turkey Challenge hosted by MBS CrossFit in Broomfield. Verve has 7 teams registered to compete. Start dusting off your cold weather gear and get ready to scream loud.