Saturday 141108

For time:
Run 1200 Meters
20 Strict Ring Dips
Run 800 Meters
20 Ring push ups
Run 400 Meters
10 Strict handstand push ups
Run 200 Meters

Post time to BTW.

IMG 0388 475x279 Saturday 141108

Sumo Deadlift High Pull Skill Work

Do you have friends or family who are interested in trying CrossFit?

Bring them to our Free Community Workout on Nov 15th at 8:00 am – register by clicking here.

The class will run for 45 minutes and includes a dynamic warm up, skill work and instruction, plus a great workout.

Our next Foundations program starts on Monday November 17th.

This is a great opportunity to get started on your health and fitness goals before the holidays start! Stop in the gym anytime or give us a call at 720-238-7783 to get signed up!

The MBS Turkey Challenge is coming up in two short weeks.

Mark your calendar to come out and support your fellow athletes – Nov 22nd and 23rd at MBS CrossFit.

And just a quick heads up for current members – we will have a modified schedule the weekend of November 29th/30th as we are hosting a Level 1 seminar that weekend. Check the blog for updates!

Have a safe and wonderful weekend everyone!

Friday 141107


7 Minute AMRAP
Rep Ladder Doubles

2 Cleans 135(95#)
2 Box Jump Overs 24”/20”
4 Cleans 135(95#)
4 Box Jumps Overs
8 Cleans 135(95#)
8 Box Jump Overs
16 Cleans 135(95#)
16 Box Jumps Overs
32,32,64,64…continue to double the reps until 7 min has elapsed

Post reps to comments or BTW


IMG 0272 475x712 Friday 141107

No injury will keep Emily A. down!!


MANY, MANY of us have very tight hips.  Our jobs require us to sit all day, we sit to watch T.V at night, we sit in the car taking the kids to their sports all the while, the surrounding musculature of the hip is tightening.  There are many ways to skin this “tight hip” cat, so this will be a multi-part sub-series.  We will discuss 3 different ways to mobilize the hip including simple stretching, band-assisted stretching, and using a lacrosse ball and foam roller.


You don’t always have to recruit equipment for mobility; gravity and our body weight can be sufficient to loosen those hips up.

#1 - The following 6 minute video goes through 8 stretches you will take your hips through just using a little real estate on the ground.  Even if you don’t do them all, pick a couple to do while waiting for class to begin.


#2 – Windhsield Wipers – Sit on the ground, hands behind you and knees up with flat feet on the ground about shoulder width apart.  Now move you knees side to side slowly, trying to touch your knees to the ground.  **Only go as far as you can keep hips and feet  on the ground.**

#3 – Classic Fire Hydrant – Get on the ground on all 4’s.  Lift one leg, holding it at a 90 degree angle.  Now lift the leg laterally, with a swinging motion for 10 – 15 reps, then complete on the other leg.  Another movement you can do while in this position is lift the leg laterally, now draw circle with the knee, taking the hip through full range of motion.

As with ALL mobility, there are different ways to attack your tightness.  This is just one of the techniques to try this week; next week we will discuss band-assisted hip mobility.


Thursday 141106

Weighted Strict Pull – ups

Then, EMOM for 10 minutes:
5 Burpee pull ups

Post loads to comments and BTWB

IMG 0426 475x712 Thursday 141106

Matt soaring through muscle-ups on Halloween.


The only constant in this world is change. I know, super profound of me, however it’s also super true. Verve is no stranger to change. Since it’s change in ownership there have been many additional changes as well. These changes, however, have gone on without Verve’s members knowing about them. Most of them revolve around what happens in the office. Some changes may involve you as athletes, when they do we will make sure to speak with you. 

If you ever have any questions or concerns about any of the new changes occurring at Verve please contact us. Whether in person or via email, Clancy and I are happy to speak with you. Thank you for your patience with us as we settle into our new roles.



Speaking of change, did you know what changes take place in your body when you drink a coke?

10 teaspoons of SUGAR hit your system. This is 100 percent of our recommended daily intake, and the only reason we don’t throw up as a result of the overwhelming sweetness is because phosphoric acid cuts the flavor.

Our blood sugar spikes, and our liver responds to the resulting insulin burst by turning massive amounts of sugar into fat.

Caffeine absorption is complete; our pupils dilate, our blood pressure rises, and our liver dumps MORE sugar into your bloodstream.

Our body increases dopamine production, which stimulates the pleasure centers of our brain – a physically identical response to that of HEROIN by the way.

We will start to have a sugar crash. 





If sodas our a part of our regular diet, maybe now is the time to start taking steps to eliminate them. Start by simply removing one per day for the first week. Then take away two per day for the next week. Small steps are still steps in the right direction. 

Click here for link to full article.

Wednesday 141005

Skills Day

5 Minutes to establish max height Box jump
3 Minutes max Rope climbs
3 Minutes max distance Handstand walk
2 Minutes max Pistols (alternating)
2 Minutes max reps Bench press 135# (95#)

Post maxes to comments and BTW.

IMG 0444 475x712 Wednesday 141005

Allaina building her posterior chain.

So I realized the other night I’ve been on this ride a looooong time (well relative to a lot of “trends” anyhow).  This ride being CrossFit, I’ve been doing it (way back then it was more like “trying it as best we could off the internet” since early 2007.  In fact the theories in CrossFit itself have been around in some capacity since 1985–so it’s not a “trend” per se.  Being around that long means that I’ve gone through some ups and downs, I’ve had some PR’s and over that time I’ve had a lot of other life happen.  But even through it all, I still come back to it.  Because I know it works, I know it’s fun, I enjoy the company at Verve and the community as a whole and I appreciate the science and evolution of CrossFit itself.  Another article has made it’s way around from Dai Manuel, written by Lisa Scotto, find it all here.  The main points are included below:

6 Things to remember so you can stay motivated and never fall out of love with CrossFit

  1. Whatever you do, don’t stop going: This is tough. Why would you want to go on a date with someone you don’t like…consider it more like a marriage (you are not going to easily give up on your soul-mate) nor should you easily give up on yourself. Go to the BOX and do the WOD.
  2. Scale back: don’t do the WOD RX for several days, master the movements. This is completely opposite of what everyone else is doing, but tell your coach beforehand and take your time. Do it right. There is a certain gratification in doing each movement with absolute perfection. Go light and go fast. This will also get your confidence up.
  3. Because you may be feeling a bit down – do not let your eating habits fall off, too. We tend to rationalize, “well I skipped the gym, so I’ll just eat this bad/junk/processed crap now to make me feel better”, or “I’ll have a glass (or 2) of vino with dinner, alcohol is a depressant, folks! Even if you can’t get your ass to the box for the WOD…keep your diet dialed in. Diet is 80% of the total package.
  4. Get an accountability partner: CrossFit inherently is more accountable than most other things in our lives – but find just one person at the gym (maybe someone who is of a similar age or mindset) and be accountable to them and ask them to hold you accountable – this is the same idea as a workout buddy.
  5. It’s a lifelong journey: Remember that no matter what you are doing CrossFit for yourself, for the long haul, it is not a brief commitment, it is a lifelong commitment and just like anything that lasts for more than a hot second, your feelings will change over time. Recognize this and move on.
  6. Don’t lose sight of your why: Remain confident that getting in three or more workouts per week statistically puts you ahead of the game – scaled WOD or not, it all counts, so don’t be too hard on yourself!

What would you add?  What keeps you coming back or what would you suggest to someone to remember?

Tuesday 141104

For time:
Row 1000 Meters
20 Shoulder to overhead 135#(95#)
Row 750 Meters
10 Shoulder to overhead 155#(105#)
Row 500 Meters
5 Shoulder to overhead 185#(125#)

Post time to BTWB

IMG 0472 475x316 Tuesday 141104

Yeah, there was a little buzz during open gym last night!

How many times have you heard people say that they don’t want to do CrossFit because they don’t want to get bulky?  You’ll never hear me or Zink say it because we love getting bulky, jacked is more likely the phrase we choose, but when you weigh around 160 lbs it’s really hard to get bulky or jacked, but we try.

The misconception is that because we use a lot of weightlifting in our programming that people will get bulky.  Using only weightlifting may indeed add size to you, but when you combine weightlifting with a well rounded program such as CrossFit, the results are going to be a more healthy in shape individual.

There are benefits to lifting heavy weights of course and that’s why you see it in our programming twice a week.  Here are a few reasons why lifting heavy weights is essential to a good workout routine.  The below is referenced from an article on the Poliquin Groups website and the entire article can be viewed by clicking HERE.

Reasons to lift Heavy:

You get stronger faster.  Seems obvious, but adding in heavy weights will make you stronger, which in turn will make you faster, quicker, and could improve athletic performance.

You’ll burn more calories and lose fat.  Cardio workouts are great for burning calories, but there real benefit to a workout is what happens after the workout.  In a study of two different groups, the one that performed two sets of 8 of a heavy 70% lift burned more calories that the group that performed 2 sets of 15 reps at a lighter 35% load.  

Lifting heavy weights is protective to connective tissue and bones.  Loading the body with heavy weights results in stronger bones, collagen, tendons and ligaments.  Heavy lifting may make you sore, but the good news is once you’ve recovered you’ll be stronger all over.  This is the reason we try to keep our heavy days a few days apart.  Give the body time to repair itself so the results are stronger humans.

Click the link above and check out some other benefits to lifting heavy and DON’T SKIP THE HEAVY DAYS!


Monday 141103

Sumo Deadlift

3 x 12 reps (6 per leg) of single leg step ups to 20″ box @ 30% of 3 RM sumo deadlift

Post score to BTW.

IMG 9916 475x712 Monday 141103


3 Things CrossFit Teaches You by Tammy Luksich

1. Perseverance – There is a saying I often use that says, “Nothing worth doing is ever easy.” CrossFit is worth doing because as most of the fitness world has begun to realize, the workouts are not easy. Doing CrossFit, you’ll learn real quick what you’re made of.

2. Integrity and Character –  I can’t say enough about how the culture helps build integrity and character. You are accountable to no one, but yourself. It’s one thing to lose count on reps, it’s another to continually come up short in order to compete. It takes integrity to admit that you finished last, but completed every damn rep; it takes character to root on a fellow athlete during their struggle.

3. Discipline - Discipline is one of those principles that are among one of the toughest to champion. It’s difficult to stay the course of maintaining a clean diet and working out every day among the 1,000 other items on your to-do list. Life is an amalgamation of tasks, goals, and objectives that most often are not served on a silver platter. 

Check out the entire post by clicking here.

Sunday 141102

3 rounds for time of:
Run 400 meters
21 Hang power snatch, 75# (55#)
12 Chest-to-bar pull ups

Post time to comments or BTW

Chicken Taco Casserole Fed Fit 475x715 Sunday 141102

Zone Paleo Chicken Taco Casserole

***Dont forget Daylight Savings Time TODAY!! Fall Back one hour.  Don’t be “that guy” that shows up at 8am thinking it is really 9am***


  • 850 g basic cauliflower rice or equivalent jasmine rice (5 CHO)
  • ⅔ cup green chilies (2 CHO)
  • 4 TBSP fresh lime juice or 2  fresh limes (2 CHO)
  • ¼ cup cilantro, chopped
  • 1 Pound shredded chicken (16 PRO)
  • 1 tablespoon chili powder
  • 1 tablespoon cumin
  • 1 teaspoon onion powder
  • 1 teaspoon garlic powder
  • ½ teaspoon sea salt
  • pepper to taste
  • 1 ½ cups fresh salsa (3 CHO)
  • 1/2  cup full-fat coconut milk  (16FAT)
  • *pico, guacamole, and cilantro for garnish


  1. Mix the rice with the lime juice and chopped cilantro. Spread the seasoned rice evenly into the bottom of a 9×12 baking dish.
  2. Mix the shredded chicken with the chili powder, cumin, onion powder, garlic powder, sea salt, and pepper. Spread the seasoned shredded chicken evenly over the rice in the baking dish.
  3. In a bowl, whisk together the salsa, green chilies, and coconut milk. Pour this mixture over the chicken and rice in the baking dish. Bake at 350 for 20 minutes.
  4. *optional – Before plating, spread the fresh pico evenly over the casserole. Garnish individual plates with guacamole and cilantro.

Recipe makes: 16 PRO, 12 CHO, 16FAT in 10 cups or 1800 g

>⅔ cup = 112g = 1PRO, ¾ CHO, ¾ Fat

~1 ¾ c = 336 g = 3 PRO, 2 ¼ CHO, 3 Fat


Saturday 141101

As a team of 4 complete the following work for time:
Row 1000m (total)
80 Front squats, 95# (65#)
60 Handstand pushups
400m Farmers carry, 70# (53#)
20 Team burpees in unison
400m Buddy carry (2 people off the ground to advance)
60 Toes to bar
80 Sumo deadlift high pull, 95# (65#)
100 S2OH, 95# (65#)

*Today is Day 1 of No-Kip November. That means the HSPU and TTB are to be done strict!

Post score to BTW.

1 IMG 0345 Saturday 141101


Don’t forget to change your clocks – Daylight Savings starts Sunday morning at 2 am.

Today is the first day of No-Kip November! Learn more here.

Hot Dogs and Cup Cakes is making a comeback on Monday November 3rd. Read about the program here.

The Everyday Warrior Competition Series starts on November 7th – register here.


Friday 141031

Scary “Amanda”
9 – 7 – 5 reps, for time of:
Squat snatch, 135# (95#)

Compare to 130601
Post time to comments or BTW

IMG 9884 475x316 Friday 141031

Can anyone beat these costumes today???


What is “NO KIP NOVEMBER” you ask?  Exactly as it sounds, there will be no kipping allowed on any of the movements (this excludes the Everyday Warrior Battle Series workouts).  Movements that you will not be kipping include handstand push ups, toes to bar, muscle ups, pull ups, and anything else you can add a kip to.

Why are we doing this you ask?  CrossFit Bulletproof posted a great article regarding the importance of doing strict movements, and below you will find the main ideas.  You can find the full article here

#1 – Doing strict movements help to build strength.  When you are only allowed to use your primary movers for those movements, i.e your shoulders or mid-line, you build great strength.  You must rely purely on the muscles and how much they can move under the load of your bodyweight versus inertia that is generated during kipping movements.  

#2 – Build time under tension while controlling your body weight.  When we kip, things move faster and there is also a brief period of time when we are weightless.  By eliminating the kip, we feel our full bodyweight throughout the movement. This feeling has a tendency to slow us down, increasing that time under tension.  Time under tension also helps to build strength.

#3 – Strict movements prepare the smaller muscle groups for kipping. Strict movement preps the smaller muscle groups to protect the shoulder girdle from the intense movement of the kip. The smaller muscles that stabilize the shoulder girdle (rotator cuff) include teres major, supraspinatus, teres minor, infraspinatus, levator scapula, and subscapularis. Other muscles that are being utilized also include rhomboid major and minor, serratus posterior superior, and biceps. These small muscle groups are essential to keeping the shoulder mobile and supported.

#4 – The most important thing is to constantly work on your form and strength building. It’s difficult to go from kipping to a strict movement, but it’s much easier to go from a strict movement to a kipping one. Kipping is just a tool to utilize to be faster during  time sensitive WODs, but the strict movement is translated in all most everything we do in CrossFit.

Enjoy building your strict strength this month and get ready for another surprise in December!  The coaches will have plenty of modifications if necessary and bands will be allowed.


As I mentioned above, the exclusion to this will be the Everyday Warrior Battle Series.  We will notify you when those workouts are going down so you know when you can break out your kip (the first workout will be November 7th). If you are unaware of what the Warrior Battle Series is, please follow this link.  This competition series is for a great cause.  Registration is only $45 including a t-shirt and the money goes to fellow CrossFitters battling cancer.  If you have anymore questions, please feel free to ask Shaina, Maddie, or Anna and we would be happy to answer them for you.  We already have several members signed up and would love to have more to help build a fun atmosphere!



Thursday 141030

Establish 1RM of complex:
Clean pull + power clean + 2 split jerks

Then, every minute on the minute for 7 rounds:
5 Split jerks from rack at 60% of 2RM
20 Double-unders

Post loads to comments and BTWB

IMG 0419 475x316 Thursday 141030

CrossFitters getting their groove on or being forced to do some awesome warm-up that looks good on film? Or is there a difference?


What in the world is Hotdogs and Cupcakes?

You mean other than a delicious snack? For those of you who have been with Verve greater than 6 months you may remember our Hotdogs and Cupcakes program. The name and the specialized programming took a bit of a hiatus when we made room for Verve Barbell Club. Well we are happy to announce it’s coming back, starting Monday November 3rd.

HD&CC was created by Matt Chan in around 2010 as a way for two buddies to share strength programming between themselves, forcing them both to work on their weaknesses. After over a year of blogging workouts back and forth to each other Matt decided to introduce the program to Verve, and anyone with a computer. The blogpost for HD&CC has continued providing programming over the last several months away from Verve’s schedule. The programming consists of a maximal effort lifting day on Monday and Friday. Tuesdays and Wednesday are dynamic effort lifting days when the two Olympic lifts are focused on. These dynamic days are lighter so the athlete may turn their attention to the technique of the lifts. Is it a strength program? Yes and no. Like Verve Barbell Club, you will spend the majority of the hour with a barbell in your hand, you will be doing various lifts, drills, and accessory work to not only build strength but also competency in the movements. Sound like something you would be interested in? First read the answers to many FAQ about the program before you decide.

1) Who can participate in HD&CC?

Any member of Verve who has been coming to the main WODs consistently for 6 months or greater. The reason behind this is this class is not taught but rather coached. It is not like the main WOD where all movements are reviewed before performing them. We need you to know and have a basic physical understanding of the 9 foundational movements, the 2 olympic lifts, and many gymnastics movements. An athlete needs to be able to move from task to task effectively with little guidance other than cueing and correcting of faults in movement.

If you are newer to CrossFit, don’t be disappointed. Use this as a driving force to get you to the main WODs, find consistency and comfort in the movements of the daily WODs. Hotdogs and Cupcakes will be around when you are ready.

2) What is the schedule for HD&CC and what kind of commitment do I need to make to it?

HD&CC will be Monday/ Tuesday/ Wednesday/ Friday at 5pm. HD&CC has always been written in waves consisting of 3 weeks of hard work followed by 1 deload week. Each wave builds off the last. Your commitment should be to attend all 4 classes for all 4 waves. How else will you know if it is an effective form of training for you otherwise?

With that said, everyone hates deload week. It’s light and has decreased intensity. So athletes come for 3 weeks and then take the 4th week to attend the main WODs and just kill it. Then lovingly return back to the program on week 1 of the next wave. The deload week is written into the program for a reason, your body needs it. Deload week is deload week across the board, not just for HD&CC.

3) Should I be doing this instead of the WOD or before the WOD or after the WOD?

I will first say, when it comes to training you should listen to your body. If your body and your current level of training supports doing two WODs in one day then cool. But here are a list of my recommendations:
a- Monday and Friday are max effort days. These are the days I would not recommend doing the main WOD as well, it is a lot for your central nervous system and it will have a negative effect on your progress.
b- If you absolutely must do two workouts in one day then do the WOD in the morning and HD&CC at night, giving them hours of separation. Or do HD&CC first followed by the WOD.
c- Do not add in additional heavy lifting on the same days you are already heavy lifting. As I said before, this is a lot for your body to take, this is the quickest way to overtrain, get injured, and absolutely blunt your gains.

4) Can I hop in and out of HD&CC? You know like if I get to Verve and the WOD doesn’t look like something I want to do, can I just jump over to the HD&CC class?

Seriously? As much as I don’t want to have to answer this question because my hope is you already know the answer, here I go. . . you are a grown adult. You are in charge of making your own decisions. If you want to cherry pick a WOD and randomly stop in on a program that is progressive and builds off itself, be my guest. But that will not be how you see any benefit from the program. As long as you are cool with that, then so am I.

5) When should I start? What if in the middle of the 4 weeks I have a 2 week vacation, should I still start?

HD&CC builds off it’s last wave during the next wave. It is best to start on Wave 1, Day 1. However, I will refer you to my previous FAQ and answer. If you start in the middle of the program or miss half of the program due to life obligations, we will not stone you. You just simply won’t see the full benefits from doing it consistently from start to finish.

I’m certain there are more questions out there about the program. Please feel free to ask in the comments and I will be responding throughout the day. You can also go to the HD&CC blogpost and scroll through the last several years of programming to see what goes on. Click here for a direct link to the site.