Monday 170821

For time:
Run 1000 Meters
15 Deadlifts, 275#(185)
9 Burpee bar muscle ups
Run 800 Meters
12 Deadlifts, 275#(185#)
6 Burpee bar muscle ups
Run 400 Meters
9 Deadlifts, 275#(185#)
3 Burpee bar muscle ups

Post times to comments and BTWB

Connie and Amelia take 1st place in the 50/50 division of Femme Royale!!!!

Connie and Amelia take 1st place in the 50/50 division of Femme Royale!!!!

Congratulations to Connie and Amelia on their 1st place finish at Saturday’s Femme Royale competition. Verve had 5 teams, 10 total ladies representing on Saturday and they all absolutely crushed the day. From just having an amazing sprit and sense of camaraderie to crushing the workouts with some pretty sweet PRs, these ladies were awesome to watch. 

Barb and Katie

Barb and Katie


Erin and Liz

Erin and Liz


Ali and Jen

Ali and Jen


Diona and Meghan

Diona and Meghan




Sunday 170820

In teams of 2 complete as many rounds as possible in 18 minutes of:
15 Overhead squats, 75#(55#)
15 Toes to bar
15 Front rack lunges, 75#(55#)
15 Handstand push ups
15 Calorie Row

*One athlete works at a time

Post rounds and reps to comments and BTWB

Caroline and Nate earning their keep as workout demos for the start of Femme Royale.

Caroline and Nate earning their keep as workout demos for the start of Femme Royale.


We want to give a HUGE shout out of thankfulness and gratitude to the many people who volunteered their time Saturday to help with Femme Royale. You judged, moved equipment, cleaned, and overall supported Verve in any way we needed. Events like this do not run smoothly. . . or at all, without you. Thank you, thank you, thank you. You are what make this community awesome.

Anna Mattson
Stan Sloan
Nate Rader
Garret Mueller
Eric Kiker
Caroline Herter
Jess Morgan
Juliann Couture
Brendan McManus
Mike Cain
Laurel Remmele
Ben Madden


Saturday 081917

No Classes or Open Gym today.  We are closed for Femme Royale.  Come out and support your friends.  The workouts the girls will be doing are below.  Normal Sunday classes tomorrow.  

Workout ONE

Workout TWO

WorkoutTHREE Edited

Friday 170818

8 Rounds for time of:
12 Dumbbell deadlifts 40#(25#)
50′ Dumbbell farmers carry 40#(25#)
9 Dumbbell Hang power cleans 40#(25#)
50′ Dumbbell farmers carry 40#(25#)
6 Dumbbell shoulder to overhead 40#(25#)
50′ Dumbbell farmers carry 40#(25#)

Post results to comments or BTWB

When your mobility looks like Cirque du Soleil

When your mobility looks like Cirque du Soleil

I… ALMOST..HAVE…A……MUSCLE…..UP (said while hanging with one arm over the bar)

SO many of your are SO close to getting your first bar muscle up, even some of you got your first one.  For those of you wanting to join the club or just newly entered into the bar muscle up club, there are some techniques and drills you can do to break the movement down into manageable pieces.

Drill #1 – Carl Paoli from Gymnastics WOD


Drill #2 – A little bit of a different take from Travis Ewart from CrossFit Invictus


There are many ways to skin a cat, so try different techniques to either get your first bar muscle up OR become efficient at your newly gained skill.


  • No class on Saturday due to Femme Royale competition, but a FUN partner workout on Sunday.
  • We are still hoping to get a couple of volunteers for the comp, so if you have the time, shoot with when you can come in.

Thursday 170817

As many rounds as possible in 12 minutes of:
20 Wallballs 20#(14#)
10 Ring dips
30 Double unders

Rest 5 minutes

Then, as a class, as many 20 meter prowler pushes as possible in 5 minutes

Post times to comments and BTWB

The all dudes class cranking out some calories on the assault bikes.

The all dudes class cranking out some calories on the assault bikes.

Study: diet soda can really mess with your metabolism. New research helps explain why artificial sweeteners are linked to obesity and metabolic disease. By

Artificial sweeteners have been controversial for almost as long as they’ve been around. As early as 1906, President Theodore Roosevelt was compelled to defend the world’s first no-calorie sweetener. “Anybody who says saccharin is injurious to health,” he said, “is an idiot!”

The debate rages on today. Some dietitians and nutritional scientists go to bat for artificial sweeteners like sucralose and stevia as a safe way to enjoy sweet drinks and foods while avoiding the calories. Other scientists believe they play a role in the obesity and metabolic disease epidemics because they confuse the brain and the body about the caloric value of sweet foods. A lot of consumers — especially those trying to lose weight — end up confused.

Enter Dana Small, a neuroscientist at Yale University, whose research, published Thursday in Current Biology, promises to change not only our understanding of sweeteners, but of sweetness itself.

How Small discovered something baffling about sweetness

Small did not set out to test the healthfulness of artificial sweeteners. Rather, she was exploring a more fundamental question: Is the rewarding character of sweet foods due to the calories those foods contain?

To test her hypothesis, Small created five beverages. All were sweetened using the identical amount of sucralose, an artificial sweetener, so that they tasted about as sweet as a drink containing about 75 calories of sugar. But then Small varied the calories using a tasteless carbohydrate called maltodextrin. The small army of beverages she produced — each with its own distinctive color and flavor — were all equally sweet, but contained the following calories: zero, 37.5, 75, 112.5, 150.

After subjects had consumed each drink six times over a period of weeks — twice in the lab and four times at home — Small used fMRI brain scanning to see how each drink affected brain reward circuits. Her prediction: The more calories, the greater the reward.

The results were nothing like she envisioned. The most “reinforcing” drink was the 75-calorie one. It generated a stronger brain response than the 0-calorie drink, but it also generated a stronger brain response than the 150-calorie drink.

This made no sense. If calories were what made sweet foods appealing, why would a 75-calorie drink be more rewarding than a 150-calorie drink? But if calories had nothing to do with it, what made the 75-calorie drink more desirable than the zero-calorie drink?

It took Small two years to unravel these baffling results — with more experiments and analysis. In one experiment, she measured the body’s metabolic response, which is the energy the body expends to process calories. Once again, the results repeated themselves. The metabolic response to the high-calorie drink was lower than it was for the medium-calorie drink, a result that made Small think, “Holy cow, what’s going on?”

Diet soda may do more harm when consumed with carbohydrates

Eventually, she pieced it all together. Sweetness, she realized, plays a role in how the body responds to food. “It regulates the metabolic signal,” Small says.

When sweetness and calories were matched, it all ran as expected: the 75-calorie drink produced not only the largest metabolic response but also the largest brain response — because the calories matched the taste.

But when there was a “mismatch” between sweetness and calories, the response was strangely muted. “It’s like the system threw up its hands and didn’t know what to do,” Small explains.

The findings present certain troubling questions. For example, what happens to all those “mismatched” calories that don’t get metabolized? “We know it’s not being used as a fuel” Small says. “What’s happening to it?”

Those extra calories, she says, are probably being stored, either in muscle, in the liver, or in fat, none of which is desirable. “If sweeteners are disrupting how carbohydrates are being metabolized, then this could be an important mechanism behind the metabolic dysfunction we see in diets high in processed foods.”

The findings also suggest that whatever benefit or harm there may be to artificial sweeteners is context dependent. A diet drink consumed by itself and on an empty stomach may be far less harmful than one consumed with carbohydrates — with a sandwich, say, or a bag of chips.

But what’s troubling is that in an effort to reduce added sugars, food companies are now designing all sorts of products that contain blends of sweeteners and carbohydrates that could be disrupting the body’s metabolic response. The sports drink Powerade, Small notes in her paper, contains the sugars glucose and fructose alongside the artificial sweeteners sucralose and Acesulfame K. A yogurt product made by Chobani called Simply 100 similarly contains 14 grams of carbohydrate (six of which are from sugars) as well as stevia leaf extract.

This may also explain why the existing body of research on artificial sweeteners is so mixed. For example, a study published in The New England Journal of Medicine in 2012 found that Dutch children who consumed a single artificially sweetened beverage each day for 18 months gained less weight and less fat than children who drank a single sugar-sweetened beverage each day.

And yet, in much of the observational research — in which scientists look at large populations — people who consume artificially sweetened drinks, especially those who consume them a lot, appear to be at an alarmingly high risk for obesity, Type 2 diabetes, and cardiovascular disease.

Defenders of artificial sweeteners attribute this to “reverse causation.” Obese people, they point out, are already at a higher risk for obesity and metabolic disease. And since obese people are likely to turn to artificial sweeteners to lose weight, these studies just make it appear as though the artificial sweeteners are putting them at higher risk. (These studies, in other words, can make correlations look like causes.) Critics of artificial sweeteners counter that they still look bad even when you adjust for BMI, and that rats fed artificial sweeteners have been found to gain more weight than rats who are not.

In the Dutch study, when the children consumed their beverages at school, it was during morning break. The paper does not indicate whether or not food was consumed alongside them, and if so what kind of food.

Small’s research suggests this could be an important variable. Similarly, habitual users who drink, say, three or more artificially sweetened beverages a day may be more likely to consume them in combinations with food that are problematic.

It’s pretty much impossible to detangle taste from nutrition and metabolism

Ultimately, Small’s research attests to how difficult it is to disentangle taste and deliciousness from nutrition and metabolism. Behind the universal love of sweet foods lies a nest of complex body-brain systems that are partly driven by metabolism, but also regulate it.

“Taste,” Small says, “can change the metabolic fate of calories.”

In other words, the dream of foods that taste great but have none of the calories may be just a dream.

Wednesday 170816

With a 4:00 Clock
Run 400 Meters
Power Cleans 95#(65#)
Pull ups
*Rest 3:00 Minutes
With a 4:00 Minute Clock
Run 400 Meters
Power Cleans 135#(95#)
Chest to bar pull ups
*Rest 3:00 Minutes
With a 4:00 Minute Clock
Run 400 Meters
Power Cleans 185#(125#)
Bar Muscle Ups

Post results to comments or BTWB


Drew actually just celebrated his 5th anniversay on August 8th.  It was great listening talk to you about your life with your new wife, congrats! (just got a cavity from the sweetness)  The social media black out sounds very intriguing, perhaps something we should all try.  Drew – always a pleasure having great conversations with you in class and we never noticed this supposed “hair loss” you speak of.


Tuesday 170815

For time:
Row 2000 Meters
30 Burpee box jump overs 24″(20″)
30 Ab mat sit ups
Row 1500 Meters
20 Burpee box jump overs 24″(20″)
20 Ab Mat sit ups
Row 1000 Meters
10 Burpee box jump overs 24″(20″)
10 Ab mat sit ups

Post time to BTWB

Nate and Mick playing pass the ab mat while inverted. Try it! It's not easy

Nate and Mick playing pass the ab mat while inverted. Try it! It’s not easy














Today’s workout is a long and designed to test your capacity with long aerobic conditioning. Given how long the workout is going take, you should focus on keeping your heart rate at a level that allows you to consistently move throughout the workout without having to put your hands on your knees and rest.  

The rows are long.  The goal is to try and hold a 15 second slower split time than your 2K row so that when you get off the rower, you can immediately move into the burpee box jump overs without needing to catch your breath.  On the burpee box jump overs, pick a pace that you can continuously move with. Burpee, step up, jump, step down and repeat the process until all the reps are finished.  Use the ab mat sit ups as a place to slow your breathing down rather than trying to rush through them, given you have to hop on the rower for another long duration row.  

Pacing is something we talk about often when describing the intent with workouts.  A fast time during a workout is generally earned because the amount of rest taken is little to none.  When we get to a point that we are moving too fast and we can no longer utilize oxygen we are at our VO2 Max and this requires us to stop or slow down in order to continue to produce more energy that will allow us to keep working out.  This stopping is what makes the difference in putting up a time that we know is good for us versus a time that is slower than we expected due to the breaks we needed to take to catch our breath.  

Once the final row is completed and we can see the finish line, that’s the point at which you want to empty the tank because once the last sit up is finished we can begin the cooling down process that will lead to better recovery so that we can come in hit the following days workout as hard as possible provided we take the necessary steps to recover and replenish our nutrient stores.  

Try to pace effectively today.  Notice if you are stopping for long periods of time and try to make adjustments with your pace so that you don’t need to stop or slow down and can continue to move steadily.  You might think that since we moved faster our time will be faster, but add up all those rest periods we needed take because we were pushing the limit and think about how much time we could have saved had we simply paced effectively and were able to finish the workout without stopping.

Monday 170714

For time:
30 Back Squats, 135#(95#)
30 Handstand push ups
20 Front Squats, 135#(95#)
20 Strict handstand push ups
10 Overhead squats, 135#(95#)
10 Deficit strict handstand push ups, 4″(2″)

Post times to comments and BTWB

Clancy grossly out numbered by the ladies of the 4:30pm class.

Clancy grossly out numbered by the ladies of the 4:30pm class.

Speaking of a big gathering of ladies. . . 

Femme Royale is this Saturday, August 19th. Verve will not be having any classes or open gym. The day will be spent over run by ladies doing fitness. Gentlemen, due to a lack of interest, there is no Bro-Down on Sunday. This means we will be having our regular Sunday class schedule. . . and it will most likely involve the partner workouts of Femme Royale that were altered a bit to cater to the men. 

*Ladies, interested in signing up for Femme Royale? You still can, click here to register.

*Ladies (not competing) and gents, are you around on Saturday? We could use some judges. Click here to sign up and help out.

If you are not competing and are not able to help judge but you have a bit of free time to stop by, then come ready to cheer some ladies on!!



Sunday 170813

4 Rounds for time of:
Run 400 Meters
5 Strict pull ups
10 Push ups
30 Double unders

Post times to comments and BTWB

Allan knew this time was coming. . . #SexyFaceSunday

Allan knew this time was coming. . . #SexyFaceSunday


Saturday 170812

In teams of 3
For max reps at each station in 5 Minutes
With 1 minute of rest between each station

Toes to bar

Calories on the rower

Rope climbs 15′

10 Meter prowler pushes

Post reps to BTWB

Paleo Pizza

Paleo Pizza from

Serves 4

Crust ingredients

½ cup coconut flour;
1 cup almond meal;
1 tsp baking powder;
2 tsp garlic powder;
4 eggs;
3 tbsp extra-virgin olive oil;
½ cup coconut milk

Topping ingredients

A few tbsp tomato pesto or of your favorite tomato sauce;
8 sun-dried tomatoes, chopped;
3 artichoke hearts, chopped;
8 button mushrooms, sliced;
1 tbsp coconut oil, for cooking;
50g-100g good quality cooked ham, shaved (amount depends on your preference)


Preheat your oven to 375 F.
Always begin your pizza making by preparing the crust. This is necessary for this recipe, as the crust requires some cooking time without the toppings.

In a large bowl, combine the coconut flour, almond meal, baking powder and garlic powder.

Using a whisk to eliminate any clumping, start mixing in the wet ingredients. I usually continue to whisk as I do this, because it helps prevent the dry ingredients from clumping. You will reach a point when your whisk becomes useless and your hands are necessary, generally when the mixture starts forming a batter.

The batter will seem quite soft and much different in texture than the usual pizza dough, but once cooked it will take the right form.

On a well greased and rimmed pizza pan, pour in the batter and spread it until it’s covering the complete surface. It’s important to use a rimmed pan so the batter doesn’t spill off.

Throw just the crust in the oven and allow it to bake alone for 15-20 minutes.

Meanwhile, prepare all of your toppings so that you just have to put them on once the crust has baked.
For the mushrooms, simply heat a pan of a medium heat and cook the sliced mushrooms with the coconut oil for 3 to 4 minutes, until they are well-cooked.

Spread the sauce on the surface of the crust, as much or as little as you like. Sprinkle on the sun-dried tomatoes, artichokes and cooked mushrooms and then top with the ham.

With the oven still at 375 F, bake the whole pizza for another 10 or so minutes, just to allow the toppings to cook.