Wednesday 161130

5 Rounds on a 3:00 clock

Round 1
15 Toes to bar
12 Cleans 135#(95#)
Round 2
15 Toes to bar
10 Cleans 155#(105#)
Round 3
15 Toes to bar
8 Cleans 185#(125#)
Round 4
15 Toes to bar
6 Cleans 205#(135#)
Round 5
15 Toes to bar
4 Cleans 225#(155#)

Rest remainder of 3 minutes

Post Results to BTWB.

Brandon and his wonderful family.

Brandon and his wonderful family.

This week on our Athlete Highlight we are featuring Brandon Gouker, one of our most faithful afternoon class attendees – please read up about your fellow exerciser!

Aurora, CO


Commercial Real Estate Broker

What do you like to do in your free time?
Spend time outdoors with my wife and our kids. Cook, golf, bike and snowboard.

How long have you been a member at CrossFit Verve?
A little over a year.

What is your background in sports and fitness?
Played football and wrestled in high school, wrestled for two years at a Junior College in Iowa.

What changes have you seen in your body, health and fitness since starting CrossFit?
Overall I just feel much healthier and more energetic. I’ve lost 25 lbs. (with the help of The Paul Buono nutrition program) and am stronger than I’ve been in years.

Has CrossFit influenced your life outside of the gym? If so, how?
Definitely. I find myself trying to make better “lifestyle” choices so that I can perform up to my full potential in the gym.

What’s your favorite benchmark workout?
I had to look this up and I’m glad I did because I was going to say Murph. Isabel looks fun. That being said, I really like workouts with a run or row component that are super long and vomit inducing.

Any advise for someone just starting?
Be patient, be consistent, push yourself but work within your constraints, don’t worry about how much weight everyone else has on the bar. Just do you, scale appropriately and eventually you’ll be where you want to be. Oh, and take guidance and suggestions from the coaches, they know more about this shit than you do.


  1. Danni :

    Love this! So glad you joined Verve, Brandon!

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