Tuesday 130924


Complete as many rounds in twenty minutes as you can of:

2 Muscle-ups
4 Handstand Push-ups
8 KB Swings 32kg(24kg)

Post rounds to BTWB and compare to 130621

Are those smiles or pain grimaces? Banded delt hell provides both.

New Verve Nutrition Office Hours! – Maddie Berky

Is that Paleo? Can I Zone that? Screw it – I’m eating a donut… Nutrition is something in which we are all intimately involved and yet, it continues to be one of the trickiest aspects of health for many people- because it’s confusing. Duh! We are constantly bombarded with images in the media of what we “should be eating”… and then we enter the doors of a Crossfit gym. The rules have all changed. Bacon is our friend. Whole wheat pasta is that mean girl at school who always pretended to be nice but really spent her time secretly destroying our entire existence. Jigga what?! Where do we orient ourselves amidst a nutritional world that always seems to be shifting? Where do we go once we feel like we’ve established a solid footing in this blast from the past, whole foods eating way of existence? Bam! welcome to Verve nutrition office hours: Thursdays 12 – 1 and 5:30 – 6:30PM.

Just so you know what you are getting yourself into, here is a little about me. I made the shift over to Paleo about 2 years ago. Everything changed when I started eating whole foods: my energy, my skin, my lack of hunger blackouts, but mostly the guilt that had been so acute in my relationship with food for years was absent. I was suddenly eating food that made me feel good. Subsequently, I have immersed myself into the holistic health world, and a little over a year ago I started my blog: paleogirlinthecity.com, as a vehicle to help people feel powerful – through the food that they eat, and the work that they do both in and outside of the gym. Health has always been multifaceted and extremely personal to me. It is not a one-size fits all equation and it is not binary – purely about food or purely about the number of hours spent in the gym – it’s everything, and it’s complicated, and it’s fascinating, and it’s coming at you live through Verve Nutrition office hours.

· Every Thursday from 12PM – 1PM and from 5:30PM – 6:30PM
· Questions about Paleo/Zone, pre/post WOD nutrition, etc.
· Schedule 20 minute blocks of one-on-one time or drop in for a quick question

Reminder that the Verve Fall Power Rowing Challenge is officially under way.  

Here are the three categories to win (each is worth $75 Verve credit):

  • Most Improved Max Power Test on Erg
  • Most Improved 15 Minute Test on Erg 
  • Most Points Accumulated for attending WODs (1pt each) and Specialty classes (2pts each)

Classes must be signed in/attended on MBO and logged on BTWB or in a logbook to be checked at the end of the challenge.  

Initial Test times/Sign-ups (Cost is $20/member and includes weekly email with rowing homework)

  • Tuesday, Sept. 24 at 12:30PM
  • Thursday, Sept. 26th at 5:30AM, 1:15PM, 5PM and 6:45PM

 Saturday night is Verve Night out at Mile High Spirits.  Mile High Spirits is located at 2920 Larimer St.  We will be there from 7 PM on.  Come celebrate with all your fellow Verve athletes.  



  1. Emily :

    If we did the test this past Sunday, should we do it once more on the 26th?

  2. Madeline Berky :

    Totally! Emily, if you do want to come to rowing on the 26th though, I will just give you an alternative workout on the erg while everyone else is testing.

  3. Madeline Berky :

    Oh, and “totally” was referencing only retesting unless you want to….I’m not that mean to be excited about making you test over and over again….

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