Three rounds, 21-15-9 for time of:

Deadlift, 225# (150#)

Box jumps, 24" (20")

Post time to comments.


The record board has been changed.  The changes include; eliminating the trainers and any substituted WOD's.  Tell us what you think.

Posting times.  We will not be posting times at the end of the day (if you haven't already noticed).  We encourage everyone that would like to see times, to post their times, cookies, and PR's.  To be consistent and fair, don't only post good days… post even the worst days.

A little more info about the upcoming Paleo Challenge.  The Challenge will commence on March 7th and will conclude seven weeks later.  All participants must take a before and after photo, which will be taken in revealing clothing.  We will not be judging the contest with scientific data such as body fat decrease or lean body mass increases.  No.  We are going to judge the contest solely based on the before and after photos.  We will announce celebrity judges names in the upcoming days.

Details about the competition are to be announced on Sunday, March 1st at 1pm at CrossFit Verve.  Save the date and stay tuned!


  1. James :

    Consider me opposed to eliminating the trainers from the record board. The record board should be for the entire Verve family, of which you guys are the heart and soul. Also, if I’m going to get my butt kicked, I’d like it to be by the best.

  2. Matt :

    Consider me opposed to James’ opposition. It’s not about me, Cherie, or Anthony… its about you guys. When you’re ready to go head to head on a WOD James, just let me know 😉 Also, your name is on the record board because of this decision – pretty sweet!
    See you tomorrow!

  3. Alan :

    I must agree with Matt’s opposition to oppose James’s opposition. I love the board idea in general, and I am totally against posting online. I just think that should be used as a motivating tool “at the gym”, and not for everyone that visits the website, to see. I know that is a touchy issue with some, but getting your name on the whiteboard should be a huge goal and motivator…Not necessarily seeing what each and everyone does every single workout. Not to mention the time and work that it takes for our trainers to post that EVERY NIGHT prior to going to bed after a long day and training, working, working out etc.
    As far as our trainers not having their names on the board…I think it would look kind of funny to have them at the top of every named WOD at the gym.(Here at Verve at least), I expect our trainers to be the best…the fastest…the most knowledgeable. For them to post their times on the board seems silly. I know if that were me, I would feel like I was being arrogant. I don’t know…call me strange, but that is my rather long two cents.

  4. Jeff :

    I am new to the gym but looking at this board got me so pumped to come in and push harder everyday! It’s a awesome motivational tool and especially when your best friend (Jared) or Verve buddy is all over it, just makes you want to one up him/her.
    I do agree with Matt about not having the trainers on there. If you feel like a bad arse one day, ask to take them on head to head. Your day is coming Matt, I’m striving to take you out on a WOD soon!

  5. Joylyn :

    Well, first off I have to say I am SO embarrassed at that OHS form–my knees are way too ahead of my toes–OMG! Will keep working on that, along with the rest of the ever growing list.
    I still like being able to post my times and WOD’s online here, mostly for my own selfish benefit of having them to reference mobiley (not a word I know). Good and bad, they are there. So, hopefully I’m not too talkative for all of you each time (Mas warns me sometimes). That’s my thought. We are all a family, to help encourage each other when we struggle, help celebrate successes, and be accountable. Later fam!

  6. TIm M. :

    Tim M. 8:54 rx’d

  7. James :

    But Matt, when we go head-to-head and I kick your butt, only I will know it. I want it posted on the record board for all to see!
    WOD: 6:35 (I think), as rx’d.
    500m row: 1:27.6
    1000m row: 3:15.9

  8. Joylyn :

    For everyone who has some ripped up hands and was interested in some hand grips: Mas and I went down to Gibson Gymnastics equipment in Englewood yesterday. Apparently they have just come out with a brand new leather grip for Crossfitters! It is made to function well for pullups and KB work. Here is the info, if you have any questions please let me know. They are just producing them per order right now and run $12.95 ea.
    The Rage Hand Grips come in the following sizes:
    Small – Up to 4″
    Medium – 4″ – 4 3/4″
    Large – Over 4 3/4″
    Measure from the base of the palm to the base of the middle finger.
    Let me know how many of each size you need and I will get them produced! is also the main sponsor for the Crossfit Regional games in May.
    Todd Halderman
    Project Manager
    Gibson Athletic

  9. Mas :

    So I know we talked about having a “last supper” before we start this paleo challenge. Joylyn and I wanted to see if Friday or Saturday would work. Everyone is invited to have a last hurrah before we start the challenge. Just post what day would work for you, or you can let Joylyn or myself know when you see us. We are looking at the Impulse theatre in the basement of the Wynkoop brewery and we can get a discount if we have a group of 10 or more.

  10. Erin Johnson :

    I agree with Alan in regards to not posting the results/times of every WOD each day on the website. What everyone’s times are on each WOD isn’t as important as the benchmark workouts on the record board. It is a lot of work for Matt and Cherie and I think the white Record Board is a more important motivational tool. We all have good/bad days and strengths/weaknesses in each workout. We should be striving to improve upon ourselves while at the same time encouraging and supporting everyone else with their challenges and successes. That is what the crossfit community is all about! I
    In my opinion, sometimes getting too obsessed with what other people’s times are can distract you from what is truly important at Crossfit…..improving your own strengths/weaknesses and focusing on your form versus trying to be fast to beat someone else’s time. While that is also a very important and effective motivating tool, if gone unchecked it can be perceived as negative and have the opposite result you are looking for. I say this because I have done it and I am working very hard to undo some very bad habits!! I know this is not an issue at VERVE because Matt and Cherie have dedicated themselves to educating everyone at Verve on great form and expecting that great form from each of us on every effort.
    I think it is also fair to not post “modified” WOD’s on the record board. To place on the board the workout should have to be done “as Rx’d.” Just the facts and something more to work hard at! 😉 As far as having the trainers on the board, I think it is fair to have them on the record board since they are such bad asses and should be giving credit where credit is due. But I can understand and respect their decision to not post their times. Either way suits me just fine on that one! 🙂
    Thank you Matt and Cherie for your dedication to each and every one of us and our successes and for the continued passion you share with us every day.
    Joylyn–I am glad you found Gibson Gymnastics…that is great that they have made something more specific for Crossfitters! I would be interested in trying out a pair. I’ll let you know what size when I see you. I don’t have a tape measure handy right now! 🙂
    Keep up the AWESOME work everyone! I am truly amazed at the strengths each of you have. It is a pleasure and an honor to work out with all of you! Thanks for the support and the continued inspiration!

  11. Erin,
    I couldn’t agree with you more about self improvement vs. competition. We all came to CrossFit to get in great shape doing constantly varied, functional movements, done at high intensity. It was fun, the workouts were insanely hard, and the friends we made could relish in our self induced agony. Don’t let that change – it’s still just a workout! Friendly competition is okay, but getting down on yourself because your time wasn’t on the top of the list is the wrong attitude. Getting frustrated because you have a weakness is no good.
    Have fun with it… you suck at this, I suck at that…
    But at the end of the day, I am going home stronger than yesterday.
    Love it.

  12. Cheire :

    Mas – I Love the idea of the impulse theater. Matt is working at the firehouse on Friday and Saturday, so bummer!
    I love that you noticed your knees, awesome grasshopper. I do that to my photos all the time.
    You hit the nail on the head. I spent a lot of time being competitive at CrossFit. I’ve heard Anthony say it the best “What are we really trying to do here anyways? Get as fit and healthy as possible.”
    You know when you and Matt go head to head that it will be posted here.
    You rock!
    My opinion on the white board. I like not having our names on there.
    Love you guys!!

  13. Matt :

    Oh, James, any time you want to go head to head:
    Good one for you once you get your kip down pat.

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