Monday 140106

Complete as many rounds as possible in 20 minutes of:
:30 Handstand hold
:30 Squat hold
:30 L-sit hold
:30 Chin over bar hold

Compare to CrossFit Verve 110205

Post rounds to comments and BTWB.

IMG 4601 Wednesday 120620

Need we say more.


Ten Questions With Scotty Lefebvre

1.) Scott: What brought you through the doors at Verve? 

A: Honestly, I was just getting done with another round of P90X and was bored out of my mind. I saw this guy on ESPN named Matt Chan who was a fireman and owned a gym three blocks from my house. I decided to go over and see what “The CrossFit Hype” what all about. When I came through the door Matt greeted me wearing wrist and ankle weights. I assume (now that I truly know what a bad-ass he is) he was probably trying to improve his typing speed. I mean, he was doing office work at the time. I was on my way, and a few days later I was hooked. 

2.) What is more rewarding: saving babies, or cats from trees?

A: Well, you might assume it was babies…. but cats are so cute and fuzzy.  Although, “it’s really” all about pulling granny out of the window.  That pretty much sums up how I roll every day at work.  Babies, kitties, and saving granny.

3.) When you laugh in the face of danger, is it a hearty chortle, or a guffaw? 

A: I never laugh, but I do sneer and snarl at it

4.) How did you meet Emily, and why does she keep you?

A: We met on an overnight river trip and naturally she was instantly enamored of all my awesomeness (not really; I’m pretty sure she couldn’t stand me really). But, about a month later, we went on our first date and we’ve been together ever since.  I guess you can say I grew on her, kind of like a fungus.  Why she keeps me around?  I have no idea!  Would you?  (That question was rhetorical James Whitmore so shut your mouth)

5.) Who is your favorite trainer? 

A: This is a tough one.  You’re all pretty awesome in your own ways. After traveling around and experiencing some of the not so awesome trainers at other boxes I really do appreciate the quality at Verve.  But with all that said, It’s still a toss up.  Luke loves it when I whisper in his ear at the start of class and that always makes for a better WOD… wink-wink.  But Clancy, well he yells at me, makes fun of me, makes sure to heckle and belittle any accomplishment I’ve ever had.  Which also make for positive workouts for me.  I guess each of those two guys know how to keep me moving.  Sweet sweet tenderness with Luke and brutal, brutal, brutal, brutal honesty with Clancy.

6.) What is you favorite workout and why? Your least favorite?

A: Anything with body weight movements I enjoy a lot.  Since I’m a short guy, rowing pretty much sucks.  BTW James keep your mouth shut… again!

7.) Where are you from originally? What brought you to Denver? 

A: I’m originally from MN and I came to CO in 1991 to go to college.  That lasted for about a year before I pursued my recreational dreams for the next 15 years living in Crested Butte.  I was a raft guide, ski guide, mtn. bike guide and even competed on the Big Mtn. Extreme Tour with coach Patrick McGinty back in the late 90’s.  Eventually, I needed a real job and I got hired with West Metro Fire, which brought me to Denver.  The rest has been saving babies, kitties, and granny’s.

8.) On a scale of 1-10 (with the possibility of giving yourself an 11-20) how good ARE you at saving many babies on a daily basis? 

A:  I would only give myself a 9 on saving babies, a 12 on saving kitties, but at least a 17.3976543 (anything more would be cocky) when it comes to saving granny’s (of course this is all on a scale of 1-10).

9.) What are your goals as an athlete? 

A: Goals are always changing.  A healthy lifestyle and an injury free career would be fantastic.  Actually catching Kaplan one day, one WOD, would be nice.  As far as competition goes… we’ll see.  I’m contemplating retirement.

10.) Mr. Lefebvre, the floor is yours. What would you like us to know about you?

A: Emily is my calming force and my best friend.  Verve is my getaway.  I really really like happy hour. As you can all see grammar and punctuation are not my strong point (Editor’s note: Fixed…Kinda).  It sucks that Palmisano is moving to Hawaii.  I’m gonna miss him a ton!  I will help bail Clancy out of jail, when the time comes. IT WILL COME.  It’s only a matter of time.  Oh ya, and James… shut it. 

Scotty, we’re so glad your journey led you here!!


  1. Scotty :

    Thanks for finding that picture Palmisano.
    When did you say your leaving for Hawaii again?

  2. Jeremy :

    Ugh; the incessent droning of an A-shifter.

    Let’s get a few things straight: Scotty is awesome, despite his endless yammering on a WODly basis. Regardless of his self-effacaing, aw-gee-shucks-persona, Lefebvre (yes, I spell-checked that) is an indefatigable force of positivity.

    How do I know? Because Scotty has relentlessly pushed me through many a WOD, only to stand on the other side with smiles and encouragement. At times, I would’ve quit CF altogether, had it not been for incredible humans like Scotty, demanding more effort and encouraging me, making me a better version of ME.

    Scotty is indicitive of the character, personality and lasting influence of this machination we call, “CrossFit,”
    Stupid outfit and pose included.

    James, whatever you said was absolutely correct.


  3. Emily :

    Yup, that’s my man fungus…..BLLLAAAAHHHH!

  4. James (O.G.) :

    Scotty, you’re a joy to see at the gym and it brightens my day every time I see you in my WOD. Thank you for being part of my life.

    As for the editor, on the other hand: it’s WhitmIre….

  5. CrossFit Verve :

    Scott, who knows…. Maybe I’ll stay around to keep bringing light to your life.

    On another note, I’m selling off all my earthly belongings. So if anyone needs furnishings/vehicles/roof-over-head/a cat, just let me know!

    – Luke

  6. Jim D. :

    I’ll buy your awesomeness!!! Didn’t know you were leaving, going to miss you.

    Scotty cares about my performance so much that he even comes in when he is sick just to make sure I know he can still beat me from his death bed.

  7. Pottsie :

    Scotty is a vision.

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