Saturday 140802

Five rounds for time:
Run 400 Meters
20 Kettlebell swings 70# (53#)
20 Box jumps 24″ (20″)

Post to comments and BTW.

IMG 9939 475x316 Saturday 140802

10m sprints to the death. Lean and pivot!

In House Olympic Lifting Meet today.  Weigh in at 1:30pm, lifting begins at 2pm.  Spectators free and welcome to join us!

Free Community WOD on Saturday, August 9th at 8am.   If you’re looking to try CrossFit Verve out for the first time, here is your chance. Come join us and learn about constantly varied functional movements done at high intensity.  The workouts are scaled and modified to each athlete’s level and performed at the highest intensity that the individual can sustain with good form and proper technique.  Open to our members to bring family and friends or athletes looking to check out Verve.  Different WOD each class, not the WOD for the day.  

Next Foundations Program begins Monday, August 11 at 7pm.  This is also a free class and open to athletes looking to start CrossFit or check out Verve.  Sign-up on MBO or email us at with any questions.

31 Heroes WOD all day on Saturday, August 9.  Heats start every hour from 9am–12pm.  Free drop-ins, please consider donating here.

Gymnastics skills clinic with Zink on Wednesday, August 6 at 4pm.  Free to members, sign up on MBO.  

This coming week we’ll have some additional opportunities for 5:30pm and 6:30pm WODs on Monday and Tuesday evenings.  This will allow you more opportunities for quality coaching and attention during some of our busiest times.  Sign up on MBO and let us know if you like them!

Friday 140801

Ryan and Julio’s Wedding WOD
As many reps as possible in 14 minutes:
Complete 2 rounds of
13 wallballs
8 toes to bar
Max rep Power Snatch (95/65)

In a team of 2, one partner completes 2 rounds of wall balls and toes to bar while the other completes as many reps as possible of Power Snatches

Score = Total number of Power Snatches 

Post score to comments or BTW

IMG 9891 475x712 Friday 140801

Maybe Snooki will make an appearance for the Wedding WOD???


Recently, I had the pleasure of sitting in on a seminar given by Chris Hinshaw that discussed ways to train to build a resistance to fatigue and increase your endurance.  At first, I was intimidated because I thought he would just tell me to run….. run a lot.  I am not one who finds pleasure in running nor have I ever gotten the elusive “runners’ high”, but I thought it would be good to share any knowledge I gained.  Needless to say, my mind was blown!  The information that Coach Hinshaw shared was nothing that I had heard before but was everything I needed to hear.  I would like to share some key points with you to make you a ninja against fatigue and just be better all around!

CrossFit is AWESOME!! I LOVE IT.  We build the mechanics, then focus on consistency, and once we hit intensity, only HIGH intensity will do for us.  Well, there are many benefits to sprinkling in some long duration, low intensity (LD/LI) work to your repertoire, whether it is on a rower, an air dyne, or running.  Here are a few of the benefits:

    BENEFIT #1

- At long duration/lower intensity, the body utilizes more fat as an energy source as opposed to carbohydrates at higher intensity.  The layman’s’ explanation would be, your body doesn’t want to tap into those glycogen stores unless it has to, because those glycogen stores are limited.  At LD/LI, your body recognizes this and optimizes fat utilization.

 BENEFIT #2/3/4

- Training at longer duration/lower intensity can improve your heart’s efficiency.  LD/LI forces more blood into your left ventricle, which over time increases the size of you heart wall, which increases the amount of oxygen-rich blood your heart can pump to the muscles. When that blood gets to the muscles, the mitochondria of the muscles use that oxygen for energy.  LD/LI helps to increase the size of these mitochondria.  Bigger mitochondria = more surface area to receive that oxygen into the muscles.   More oxygen getting into your muscles = they don’t fatigue as quickly.  That may have gotten a little “sciencey”, but just know that more oxygen pumping through your system means good things!!

There are many other benefits to LD/LI such as decreasing blood pressure, reducing stress levels, in creasing thresholds, and reducing LDL blood cholesterol levels  but the key is not everything has to be debilitatingly crushing.  Sometimes we just need to get out and smell the roses at an easy pace.



Tomorrow, August 2nd @ 2pm.  Verve’s In-House Olympic Weightlifting Meet.  Join us to cheer on your gym-mates in their first Oly Lifting comp. – Please note WALNUT ST. will be closed for the Color Run, so please plan your timing accordingly.

August 11th - Next Foundations program begins


Thursday 140731

For Time:
21 Thrusters 95#(65#)
21 Pull-ups
15 Thrusters 115#(75#)
15 Chest to bar pull-ups
9 Thrusters 135#(95#)
9 Bar Muscle ups

Post times to comments and BTWB

IMG 0288 475x475 Thursday 140731

Wearing the weight belt, top pictures show it too low and it wedged in the hip crease as the hip is flexed. Bottom pictures show the belt worn higher, across the natural waist, without impact to the hips during flexion.

The weight belt, unlike our favorite pair of jeans, does not come in “low rise”, #whatsupwiththat
By Courtney Shepherd

Lifting heavy is a part of CrossFit. The Olympic lifts (snatch and clean & jerk) and power lifts (back squat and deadlift) act as great bench marks to see the increase in our strength. As we get more comfortable with the lifts we begin to look around and take note of everyone’s accessories as they lift. We see people bust out the knee sleeves, the weight belts, the sweat bands, the wrist wraps, the special shoes, etc, etc, etc. We start to ask ourselves “Do I need those accessories? Will they help me lift more? Will they help me lift better?” All valid questions, today I would like to address only one of those accessories, the weight belt. It’s an item that Verve has made available for the use by it’s athlete’s but unfortunately it’s an item that can easily be used wrong. I once had it explained to me as such, “a dry erase marker is a great tool when it is being used to write on a whiteboard and transfer knowledge. But if I take the same dry erase marker and start jamming it into my eye, and I am no longer using it the way it was designed, it now becomes a tool capable of causing injury.” If used inappropriately, the weight belt has the potential to be more harmful than helpful. 

How does a weight belt work? Well let’s first address how it doesn’t work, it is NOT designed to support your back. It is NOT designed to stabilize your back. The belt is not meant to be worn when your back hurts or feels tight from previous work in an attempt to “save it” or “prevent it from getting hurt”. A weight belt acts as a surface for your abdominals to brace against during a time of increased intra abdominal pressure.

“To use the belt effectively, you need to use the Valsalva maneuver. This involves take a large breath of air into your belly (not your chest), and trying to exhale forcefully with a closed throat. This will push your belly out into the belt, which will help increase the pressure build up around your entire midsection.” (1)

The goal is not to tighten the belt as much as possible but rather to create the tight feeling through the Valsalva technique. The next question then, is when should I wear a belt? A weight belt is not creating a stabilized midline where none exists. It does not create core strength, the athlete needs to already possess it.

“If you are lifting correctly, your midsection should be strong enough to support itself through the vast majority of tasks you put it through. You may be limited in how much weight you can lift, but you are not in any significant danger of injury without it. The belt really comes into play when you need the extra support to get after heavy weights.” (2)

Breathing hard against a belt is a skill that needs to be practiced prior to heavy lifting. If you are new to using a belt, bring it out during the warm up sets of a heavy lifting day. Continue to use it through the heavy lifts. On days of light weight, high volume (meaning lots of repetitions), leave the belt behind. This is the work our midline should be able to handle on it’s own. 

We got the why, we got the when, now how about how do I wear a weight belt? A good starting place is around the natural waist, allowing the belt to go across the small of your back. It is not meant to be worn low on the hips or across the hips/ hips bones. When there is flexion at the hip, i.e. squatting, deadlifting, the belt should not get wedged in our hip crease. On the flip side, we do not want to wear it so high that it presses against our rib cage. The belt should not worn to it maximum tightness but rather with enough room to place one finger between your belly and the belt. This room is where we will press our belly against when creating our intra abdominal pressure. 

There are an abundance of cool tools and accessories used by athletes to aid in lifts. If you have a question about when you should or even if you should be utilizing them ask a trainer, they will gladly point you in the right direction. If you are unsure how to use any of these cool accessories, again, ask a trainer. Accessories can be incredibly helpful but if used improperly, can have the opposite effect. 

(1) 5 Mistakes You Might Be Making With Your Weightlifting Belt By Chet Morjaria

(2) Benefits and Proper Use of Weightlifting Belts By Dave Kirschen

Click on title to read full articles.


Wednesday 140730

Death by 10 M sprints:
Minute 1 (1) 10 M sprint
Minute 2 (2) 10 M sprints
Minute 3 (3) 10 M sprints
*Go as long as you can complete the ascending 10M sprints, once you’re unable to complete the sprints, rest 1 minute and contine for another 5 minutes.

Post rounds to comments and BTWB

IMG 9925 475x316 Wednesday 140730

Skilz class being coached on the air squat by Courtney and Jay.

Baked “ziti”
*Modified to be Paleo and Zone Quantities from Everyday Paleo Italian Cuisine


  • 32 oz (2lbs) butternut squash peeled and cut into ¼-inch thick and approximately 2-inch long pieces, about the size of a piece of ziti pasta
  • 1.5 lb mild and/or hot italian sausage – casings removed or buy bulk
  • 2 tsp avocado oil
  • 1.5c yellow onion, diced
  • 1-28oz can San Marzano whole tomatoes
  • 3-4 tbsp garlic cloves
  • ¼ cup + ½ tbsp full fat coconut milk
  • 1 tbsp fresh oregano
  • 1 tbsp fresh thyme
  • 2 tbsp fresh basil
  • Sea salt and pepper to taste
  • Optional – parmesan and sliced mozzarela cheese (non-paleo/zone version)


1)Preheat oven to 3500F.

2)In 9” X 13” baking dish, evenly spread the cut butternut squash.

3)In a large soup pot or large deep skillet heat the oil over medium heat, add the sausage  and onion and cook together until sausage is browned and crumbled.

4)Add the garlic and cook for another minute or two.

5)Add the tomatoes and bring to a simmer, breaking up the tomatoes with your spoon.

6)Add the coconut milk, oregano, thyme, and basil, and season to taste with salt and pepper.

7)Stir well and bring to a simmer for another 5-7 minutes.

8)Pour the sauce evenly over the butternut squash.

9)Bake uncovered for 45-50 minutes or until the squash is fork tender.

10)If desired sprinkle with a layer of parmesan and then a layer of mozzarella on top of the dish and bake for an additional 10 minutes or until the cheese is melted

Total blocks 15P, 15CHO, 15F
2/3cup = 1P/CHO/F
2 cups = 3P/CHO/F

*In-House Olympic Lifting Meet this Saturday August 2nd @ 2pm. Spectators welcomed and encouraged. Watch some PR’s be made!!

Tuesday 140729

Deadlift 5-5-5-5-5
Every minute on the minute for 10 Minutes
5 Deadlifts @ 60% of 5 rep max from today + 5 Burpees over the bar

Post weight to BTWB

Fat Free 1T Tuesday 140729

Since you’ve attended one of our nutrition workshops or because you’ve consumed enough knowledge on your own or through the Verve blog, you know that fat is a staple in our diets.  Some people still live by that fat free lifestyle, so here I present to you an article about how “non-fat” or “fat free” is the biggest scam going.

Foods labeled “non-fat” are basically filled with sugars and artificial flavors.  Fat is delicious and provides flavor to food. When food manufactures remove fat, they are left with a pretty bland and tasteless result.  In order to make the food taste good, they add large amounts of sugar and artificial sweeteners.  Foods high in sugar result in a release of a large amount of insulin that results in less success in losing body fat.  Doesn’t really add up does it?

Non-fat labels usually result in people consuming more calories than they would by eating foods high in fat.  The labels convince people that they are eating healthy and therefore consuming less calories, which tends to lead to more eating of the so called healthy food that are anything but.  If you do go for one of those “healthy” labelled foods be wary of the amount you are eating.  

Fats in the correct amount are good for healthy bones, good skin, a healthy immune system as well as many other internal and external benefits.  Fat free foods deprive your body of essential elements your body needs for optimal health.

So next time you’re in the grocery store, pick up one of those healthy labelled items read the ingredients and think about what’s really going into your body if you choose to buy the product.  

For more information about the above and to read the entire article click HERE.


Monday 140728

“Double 2′s”
For time:
Row 2000M
200 double unders
Run 2 miles

Post time to BTW.

IMG 7728 475x316 Monday 140728

Have fun on that 2k row today!

Rowing Primer by Colby Knepp

Most people loathe rowing.

I LOVE rowing.

Partly because it’s a pretty simple movement, but mostly because rowing is all about work. Similar to pushing a sled, rowing is a test of “How comfortable can I get being really, really uncomfortable?”.

Well, you’re starting off your week of training with a nice 2,000 meter row, followed by 200 double unders and finishing with a 2 mile run. So, in the spirit of making the row suck less, here are some quick tips to consider from William Ibo over at BoxLife Magazine. 

Click here to learn 4 tips to improve your rowing technique.

Oh – and don’t forget to breathe!

In house Oly competition is Saturday August 2nd, last day to sign up is Monday July 28th.

  • $10 per athlete, register by emailing
  • Learn the ins and outs of Oly meets at a clinic hosted by Joylyn Monday night @ 7pm, sign up on MBO

Put Saturday, August 9 on your calendar to join us for the 31 Heroes WOD at Verve.  We’ll be running heats and open to any visitors for donations to the 31 Heroes Project.  Get signed up here to get your shirt delivered to your home prior to the workout.  

Sunday 140727

For time:

30 Muscle-ups

Post time to comments and BTW.

IMG 7330 475x712 Sunday 140727

Remember this James? Back on track!

Thank you to everyone who joined us at the Verve Pool Party and thank you to EXDO for hosting us.  What a great time to be out and get some vitamin D and enjoy each other.  

In house Oly competition is Saturday August 2nd, last day to sign up is Monday July 28th.

  • $10 per athlete, register by emailing
  • Learn the ins and outs of Oly meets at a clinic hosted by Joylyn Monday night @ 7pm, sign up on MBO

Put Saturday, August 9 on your calendar to join us for the 31 Heroes WOD at Verve.  We’ll be running heats and open to any visitors for donations to the 31 Heroes Project.  Get signed up here to get your shirt delivered to your home prior to the workout.  

Saturday, August 9 Free Intro Class at 8am.  Next Foundations Program begins Monday, August 11 at 7pm.  

Saturday 140726

In teams of two:
42 Thrusters, 95# (65#)
While partner holds chin over the bar
30 Handstand push-ups
While partner holds top of deadlift, 225# (155#)
18 Cleans, 135# (95#)
While partner holds ring support

Post load to comments or BTW

IMG 9805 475x316 Saturday 140726

Some peeps working on their aerobic capacity. #hinshaw

REMINDER…  We are hosting the Verve pool party at the Exdo center from 2pm to 5pm.  Flipflops and sandals are optional…  The ability to have a good time… is not.  

“Are you not entertained?!?!”  If you have not heard, the 2014 Reebok CrossFit Games are in full swing.  There have been some epic workouts completed so far, and many more to come.  You can live stream the Games on ESPN3  If you do not have ESPN3 like most of us; beg, borrow, and use your unknowing friends that do have it.  Trust me, it will be worth it.  You can also see the archives on Youtube if you search for crossfit games 2014

Friday 140725

For max load:
Clean and jerk 1-1-1-1-1-1-1

Post load to comments or BTW

IMG 9907 475x316 Friday 140725

So many PR’s. All of your hardwork is paying off!! Get ready to test more today!


Here’s what you need to know…

•  The anti-running movement has gone too far when it says that running is stupid or that it will eat up all of your muscle.

•  The weight-lifter-who-moves-like-garbage and bashes running is becoming a tiresome cliché.

•  Short distances like 10-40 meters, 40 to 100 meters, and 100 to 800 meters, in addition to hill sprints and shuttle runs, all have varying benefits ranging from increases in GH and Testosterone to increases in leg strength, coordination, and bone and soft tissue integrity.

•  If the endurance nutballs would start doing repeats of 400-800 meters at high effort, they might forget what a thruster is.

 The fact that there’s been a revolt against “jogging” as a fitness modality is terrific and I’m happy we’re moving more towards the center. However, one thing that’s gone too far is this whole idea of how running is stupid, or will somehow eat up all of your muscle. I’ve even heard trainers tell people that running is the worst thing you can do to stay in shape.

Now I’m all for the execution of “jogging” in general, but to make a blanket statement that all running is worthless is extreme. Running sucks? Really? Seriously? Humans are literally built for running. As far as the hierarchy of things you need to do for survival, running is right smack dab at the top of the list, next to keeping your heart beating at all times. Frankly, the weight-lifter-who-moves-like-garbage and bashes running is becoming a tiresome cliché.

Running offers several benefits including, but not limited to:

• Increase in growth hormone and Testosterone production
• Increase in leg strength
• Increase in coordination
• Increase in bone and soft tissue integrity
• Prevention of injuries

Now when I advocate that you run, it’s not for 26 miles, but for varying distances up to 800 meters at a time. Here’s a short list of the different modalities I use and their benefits:

Super Short (10-40m)

This distance is used primarily for increases in leg strength and power and hormone production. Repeat up to 10 times with full recovery in-between, twice per week.

Medium (40-100m)

This distance is an extension of super short distance, which can be used for repeats (conditioning) or for building leg strength-endurance. Repeat up to 8 times with near full recovery.

Long (100-800m)

This distance is an anaerobic nightmare. It’ll challenge your mental toughness, your legs, and your guts to not spill out of you. If half of the endurance nutballs would start doing repeats of 400-800m at high effort, they might forget what a thruster is. It has similar benefits to the shorter distances listed above but it emphasizes conditioning and anaerobic endurance over power and strength. Repeating this distance 4 to 6 times is probably plenty for most of us.


TOMORROW Saturday, July 26th – VERVE Pool Party.  Break out the man-kini and the floppy hat and enjoy some good drinks with friends!


Saturday, August 2nd @ 2pm- VERVE OLYMPIC LIFTING MEET – A fun, laid-back environment to do your first meet with some awesome prizes.  If you are not participating, come and support!!

Thursday 140724

Three rounds for time:
500m Row
21 Kettlebell swings, 24kg(16kg)
12 Toes to bar

Post times to comments and BTWB

IMG 9892 475x712 Thursday 140724

Shale Getting under some weight and retesting his 1RM snatch.

As the temperatures rise, should I be drinking more than just water? #electrolytes #whatsupwiththat

Colorado hasn’t just been hot lately, thanks to the occasional rain showers, it has also been humid and muggy. To say the sweat production has increase would be a slight understatement. At this point just walking in the gym and looking at the board can generate some sweat coming down our brows. The increase in moisture in the air increases our risk of dehydration and heat related illnesses. That’s because when the air is humid, sweat can’t evaporate and cool us as quickly as it normally does. This can lead to an increased body temperature and the need for more fluids. The question becomes what fluids should I be drinking? Water is a definite but the fluid lost via sweating may need to be replaced with more than just that.

Several ions exist in the body, referred to as electrolytes, that work in conjunction with each other to aid in muscle contraction/ movement, temperature regulation, mental thought, and more. Sodium and potassium are  two major electrolytes. When we sweat, we lose body fluids, the loss of fluids causes a change in the concentration of these electrolytes in the body. We can also lose some of these electrolytes with sweat. A big enough change in the concentration of these electrolytes can cause problems such has muscle cramps, excessive fatigue, slowed reflexes, nausea, and confusion, amongst other symptoms. Staying hydrated with water helps maintain this balance but if we experience excessive perspiration during long events, or events of high intensity, this can lead to the loss of sodium which may require the consumption of additional electrolytes. This can be done by adding them to the water we are already drinking. 

Gatorade came into creation for this very purpose and back in the day Gatorade actually tasted pretty bad. It wasn’t meant to be a delicious, flavorful drink but rather a way to restore lost electrolytes. Over the years sugar was added to improve the taste. Sugar, unfortunately, has a side effect of helping cause dehydration. So when picking something to supplement our water we need to be careful not to pick something with too much sugar in it. NUUN tablets are electrolyte tablets that can be easily dropped into a water bottle, they come in many flavors, and no added sugar. 

If you feel like you are drinking plenty of water, a good indication of this is pale yellow to clear colored urine, but you still feel kind of crummy, try adding some electrolytes. For me personally I alternate water bottles. The first is water, the second has a NUUN tablet, then I go back to just water. Don’t let the summer heat ruin your WODing good time, drink up.

*This Saturday is EXDO’s Beach Party with an area reserved just for Verve. Kick back, have a few drinks, catch some rays, and catch up on your CrossFit Games. It’s from 2pm-5pm.

*In house Oly competition is Saturday August 2nd, last day to sign up is Monday July 28th. $10 per athlete, register by emailing Learn the ins and outs of Oly meets at a clinic hosted by Joylyn Monday night @ 7pm, sign up on MBO.