Tuesday 100209

For max loads:

Press: 1 – 1 – 1 – 1 – 1

Push press: 3 – 3 – 3 – 3 – 3

Jerk: 5 – 5 – 5 – 5 – 5

Post heaviest load for each movement to comments.


Joe Cruz, finished with foundations and finding his ju-ju in the group classes.

This week we are introducing a new CrossFit Verve trainer, Pat Sherwood.  Pat is by no means new to the game though, he's been an affiliate owner, trainer at an affiliate, trainer for CrossFit HQ, and CrossFit Games competitor.  We're super excited to have him, so please join me in welcoming Pat to CrossFit Verve!


Pat taking a trip down memory lane on THE o-course

"I found CrossFit in August of 2005. At that time I was 29 years old and considered myself in great shape.Then I did the CF Hero WOD "Murph". As I lay on the floor of my garage I wondering how the workout had taken me an hour to complete I knew I was hooked. I have been CrossFitting ever since and have never looked back. Before finding CF I was in the military for 7 years and broke my pelvis during a training evolution. My doctor told me I would never be able to do "normal athletic activities" again. That was in 2000. Now, ten years later and 34 years old I'm in the best shape I have ever been in. CrossFit is my passion and I look forward to improving other people's lives through its movements and methodologies."

CFHQ Trainer
CF Level 2 Trainer
CF Olympic Lifting Cert
CF Barbell Cert

*SCHEDULE ADDITIONS - We have ADDED three new classes to the week.  Tuesday and Thursday now have an 11:30am and a 12:30am (THIS MEANS NO NOON), Saturday now has a noon class.  These are a test run, please let us know what you think.


  1. Tiffany :

    welcome to verve, Pat! so excited to train with you!

  2. Welcome! Look forward to training with ya! 🙂

  3. Jeff "CueBall" :

    Shut the front door, Pat Sherwood is a coach now! Wow, this deployment needs to be over with and I need to demobilize back home now!
    All I have to say that I’m blessed to train at Verve with all these coaches and legends in CF! Pat welcome to Verve!!! Chans you guys f’n rock!

  4. john Brown :

    Be careful on the slide for life Patsy, no more Shannon Net to break your fall! It was great seeing the three of you, however briefly this past weekend. Hope your travels were safe.
    John B

  5. Matt :

    JB, yeah man – we gotta do another weekend hang out… this fly by stuff makes solving the problems of the world quite difficult. Maybe we should hit a cert… Romanov?

  6. Damon5280 :

    Did I read that right? Pat Sherwood is now training at Verve? You guys are getting uber scary up there Matt. Congrats and welcome to the Rocky Mountains Pat!

  7. Anna :

    WELCOME Pat! So glad to have you join all of us. I look forward to any new knowledge and experience, so cool to have such respected peeps at our gym. Again huge welcome!

  8. Joylyn :

    Hey Pat! Welcome to Verve, glad you have found a home in Denver! So excited to meet you, train with you, and laugh with you!
    At the firehouse, did the wod from yesterday rx’d = 5:44, + one bloody, mashed nose.

  9. Darryl Pierce :

    Verve folks, you have no idea how thankful y’all should be. Pat is one of the best in the entire CF world.
    Pat was one of the trainers at my level 1 cert in 2008 and even amongst other amazing CFHQ trainers, he stood out to me as pretty phenomenal.

  10. derek :

    Just missed a pr on shoulder press of 240 today but I will get it next time for sure. Push jerks are getting better but still really frustrating.I like the addition of the 12:30 class. Always fun working out with Nat who seems to just get stronger and stronger as the workout goes on. Josh W, Sarah, Cat and Heather tore it up today too. Welcome Pat!

  11. stef :

    Derek, maybe you should come do a WOD with me someday and I’ll help you get a new Shoulder Press PR. I’m near around 250… PSYCHE!!!!!!!
    You’re seriously strong.
    Pat, welcome to the verve 🙂 Excited for some more kick ass trainer’s at this gym. People better watch out, the verve is coming!

  12. James :

    Couldn’t we find a trainer who makes me feel better about my fitness level? Whatever happened to “those who can, do; those who CAN’T, teach”?
    Ah well, if I’m going to get my ass handed to me, it might as well be by the best. Welcome to Verve, Pat. Looking forward to meeting you.

  13. Pat S. :

    Thanks for the kind words everyone! I’m super excited to be a part of the Verve family.

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