Tuesday 150707

For time:
10 Clean & jerks, 225#(155#)
Run 1 mile
10 Clean & jerks, 225#(155#)

Post time to BTWB

The buddy carry workout...a lot of fun and even more great photos for the blog!

The buddy carry workout…a lot of fun and even more great photos for the blog!

A common question that is brought up is how much rest should I take or how often should I take rest days?  One of the best to ever do it, Chris Spealler wrote a great article for the Progenex Blog about this very topic.  He presents options for different types of work to rest cycles.  Read the below and post any comments or questions you may have. The title is linked to allow for us to click and visit the Progenex Blog for amazing insight from top athletes in the CrossFit Community.  

Finding the Right Amount of Work/Rest  by Chris Spealler.  
In CrossFit we often forget that a large part of what gives us results is taking the time to recover from all the hard work we put in. Being the best at recovery isn’t going to make you the most fit, but you have to recover in order to reap the benefits of the program. CrossFit.com doesn’t program a rest day every 4th day just by chance. The thought process is that after 3 days of hard work your body needs a day of rest to recover. That way, you can hit up the gym hard on your next workout day. Personally my rest days have varied in frequency and type but below are some suggestions for you.

3 on 1 off: This is a rotating schedule that will have your work and rest days varying from week to week. If you have the flexibility to do this and are feeling recovered it’s a great option to start with.

3 on 1 off, 2 on 1 off: This is the schedule that I currently follow for the most part. It is also the same thing I have followed since roughly 2010 or 2011. It gives me the time necessary to recover and allows for scheduled rest days. I put my rest days on Monday and Friday since they are generally travel days. We also encourage this cycle for our gym clientele at CrossFit Park City. The recommended rest days would be Thursday and Sunday due to our schedule.

2 on 1 off, 2 on 1 off: This is also a rotating schedule but it is one I have used in the past when my volume has increased. Depending on your needs, what you are doing outside of the gym, and your goals this schedule allows for some great intensity. Knowing that you only have 2 days of hard work to put in often motivates people to get going and work particularly hard in the gym. If you do some competing this could be a good schedule if you are doing more than 3 sessions in 1 day for a short period of time throughout the year.

1 on 1 off, 1 on 1 off, 1 on 2 off: This would most likely be working out on a schedule like Monday, Wednesday, and Friday. I would encourage no less than this. Due to the variance in CrossFit, if we don’t have some frequency in the gym the results just won’t be the same. This schedule works well for people that are pursuing other fitness related things outside of the gym. It’s a good way to maintain things you have built up in the past and still allow time for proper recovery.

Regardless of what schedule we choose the key is to make sure you are feeling motivated and hungry each time you walk in the gym. For the overwhelming majority of people out there this means that you should not workout more than 3 days in a row. Utilize active rest days, post workout nutrition and supplementation, as well as a good dose of sleep to see continual gains. Personally I mix my Progenex with some coconut water after each workout and take fish oil (Omega+) daily. These with good, consistent sleep have helped allow me to work harder in the gym providing progress over the years.

Monday 150706

Supine ring row

Then, 4 rounds of tabata, :20 work/ :10 rest, for each movement:
Chin over bar hold
Ring support hold
Strict pull-up

Post weight to BTWB


Michelle looking strong with great elbow positioning.

Michelle looking strong with great elbow positioning.

So a long weekend has just ended and I don’t know about you but I feel less relaxed after a long weekend than I do after a normal weekend.  I always feel like I’ve lost a day.  Whether it’s things I need to do for work or even my own personal errands I always feel as if the extra day off,or really 1/2 day off,  screws up my schedule.  

I was looking for a few easy tips to help me relax on Sunday evening and came across an article that had a little something for everyone.  For people that prefer to use beverages or food to help them relax or perhaps you are a person that prefers meditation, the article found HERE has a tip or trick for all of us.  

Here are a few that resonated with me.

Sip Green Tea.  Instead of turning purple with rage, get green with a cup of herbal tea. Green tea is a source of L-Theanine, a chemical that helps relieve anger.  This is one of the easy tips, simply brew it and drink it.  What could be easier?

Eat some chocolate.  Just a little bit of dark chocoate can regulate levels of the stress hormone cortisol and stabilizes metabolism.  

Meditate.  Five minutes of peace is all it takes to reap the benefits of meditation. There’s evidence that just two quick bouts of silent meditation per day can relieve stress and depression. Find a comfortable spot in a quiet place, concentrate on your breath, and feel those anxieties start to disappear.

Drip Cold Water On Your Wrists.  As you’re probably starting to see, I choose the options that are quite easy but also yield the results that I’m trying to get. When stress hits, head for the bathroom and drop some cold water on your wrists. This works because there are major arteries right underneath the skin, so cooling these areas can help calm the whole body.

There are many additional ways to help deal with stress including exercising and utilizing creative outlets.  Click the link above and find the few that resonate with you and help you alleviate stress.  If you have other alternatives post them in the comments section. 



Sunday 150705

3 Rounds for time:
20 Toes to bar
20 Wallballs, 20#(14#) to 10′
400 Meter run

Post time to comments or BTW

Say Frittata three times fast!! Fun huh?

Say Frittata three times fast!! Fun huh?

Frittata’s are not only fun to say but can be delicious for ANY meal of the day!!

Bacon Potato Sausage Frittata (with green chilies)

*From paleomg.com adapted to zone proportions


  • 4-6 strips bacon, cut into pieces (enough for 2 PRO -varies depending on type of bacon)
  • 1 2/3 tsp bacon fat (5FAT)
  • 360 g (2 2/3c) ~ 1 medium sweet potato or yam, diced into small cubes or shredded (it cooks faster)(8CHO)
  • ½ pound italian sausage (or other ground meat) (5PRO)
  • 8 eggs, whisked (8PRO)
  • 2/3 cup green chilies (2CHO)
  • ½ teaspoon garlic powder
  • ½ teaspoon red pepper flakes
  • ½ teaspoon ground paprika
  • salt and pepper, to taste


  1. Preheat oven to 325 degrees.
  2. Place bacon in a large cast iron skillet or in an oven safe sauté pan. Cook bacon until crispy. Remove and place on a paper towel lined plate. Remove bacon fat and add 1 2/3 tsp back to pan.
  3. Add sweet potato, coat in bacon fat and let cook for 10-12 minutes or 5-7 if shredded or until the sweet potatoes are soft.
  4. Add italian sausage to the pan with the potatoes, break apart with a wooden spoon and cook until no pink remains.
  5. Once sausage is cooked through, remove pan from heat to let cool.
  6. In a bowl, whisk together eggs, green chilies, garlic powder, red pepper, paprika and salt and pepper.
  7. Once pan has cooled, pour in eggs and add the bacon on top of the sausage and potatoes. Mix well to evenly distribute the eggs around the pan.
  8. Place in oven and bake for 12-15 minutes until the eggs are fully cooked in the middle of the pan. I found I had to cook it longer in my convection oven.

Zone Proportions

  • Makes 15 PRO, 10 CHO, 5 FAT total
  • Cut into 5 equal sections for 3P, 2CHO, 1F per piece.
  • Top with some avocado to balance fats , add in 1 block of fruit and ENJOY!!!

Saturday 150704

For time:
50 Ab-mat sit-ups
25 Deadlifts, 275#(185#)
50 Ab-mat sit-ups
25 Deadlifts, 275#(185#)
50 Ab-mat sit-ups

Post times to comments and BTWB




Happy 4th Of July weekend!!

*We hope you guys/ gals enjoyed the nutrition talk last weekend. To continue with Verve’s Summer Nutrition Series we will be hosting a Paleo Pop-up in the month of July. It will be an opportunity to meet Restaurant owners, chefs, cookbook writers, and more who all specialize in providing you will delicious paleo foods. We will cap off the event with another nutrition talk. Stay tuned for more details.

*Verve is hosting several CrossFit seminars this summer:

-CrossFit Football Trainer Course July 11th-12th
-CrossFit Weightlifting Trainer Course August 29th-30th
-CrossFit Level 1 Certificate Course September 5th-6th

Each of these seminars provides an opportunity to expand your CrossFit knowledge. Ever wondered how to work a weakness, how to improve your olympic lifts, what is the science behind CrossFit? These questions and more can be answered through these amazing 2 day courses. Click on our “Events” page to learn more about each and get signed up.

*The O2X Summit Challenge will be August 15th at Winter Park Resort. All the Verve trainers are doing it, which means so should you. You can sign up at the front desk at Verve.

*Front Range CrossFit is hosting the first annual Do More Charity Challenge October 3rd-4th. It’s a 6 person team competition. We already have a few people interested, Verve will put $600 towards registering a team, make your intentions known in the comments section so others can join you. Click here for more info and rules.

Friday 150703

As many rounds as possible in 30 minutes of:
40 Box jumps, 24″(20″)
30 Medicine ball cleans, 20#(14#)
20 Pull-ups
10 Handstand push-ups

Post reps to comments or BTW

Partner carries NEVER get old!  Kenny carried Mo as well!

Partner carries NEVER get old! Kenny carried Mo as well!

Here comes some un-fun yet necessary housekeeping! – Anna Mattson

Recently, many members have approached the coaches to say that their credit card has expired, been compromised, or has been closed and they need to change their info with Danni.  While we know how bad it sucks to have to change all of you credit card information with ALL of you auto-drafts, it is easy to do on your own without Danni!  Here is a step by step:

  1. Log into your MindBody account
Curious George has successfully logged in!

Curious George has successfully logged in!

2. Find and click the MY INFO tab in the upper right hand corner

3. Once in the MY INFO screen, go to BILLING INFORMATION and edit.  Here, you can update your credit card info to avoid any returned charges or the conversation with Danni as to why the 5 Kill Cliff’s you bought have been denied.

Curious George can now update his info!!

Curious George can now update his info!!

It is just that easy!  Of course, Danni and the rest of the staff are happy to help you if you should need anything, but this is an easy step to get the process completed just a bit quicker.


– The gym will be closing at 3pm today so we may go celebrate this patriotic holiday as well!!  The rest of the weekend is business as usual.



Thursday 150702

Back squat

Then, as many back squats as possible in 5 minutes @ 65% of 3 RM. Bar must stay on back for full 5 minutes.

Post loads to comments and BTWB

Leo Jameson Lubbert was born July 1st. Monic and baby are doing great. Congrats Lubbert family!!!

Leo Jameson Lubbert was born July 1st. Monic and baby are doing great. Congrats Lubbert family!!!


*This Friday we have an abbreviated schedule in observance of 4th of July. Please see MBO. The 1:30pm open gym will be ending at 3pm. Verve will be closing at 3pm for the rest of the day.

*Next weekend (July 11th-12th) Verve will have a 7am class only and be closed the rest of the day for a seminar.

Squat Technique By Louie Simmons

Lifters must learn proper squat technique before anything else. The importance of proper technique should be stressed in each and every workout. But what is proper squat technique?

Let’s start with the feet and work up. The feet or stance should be as wide as possible as long as you can break parallel. This means the feet should be as straight as possible. Larger men and women will have to point their feet out to the sides to some degree to allow them to reach proper depth. You should wear Chuck Taylor’s so you can push your feet apart, not down. Pushing the feet apart properly engages the powerful hip muscles. It also allows you to reach depth more easily by shortening the squat stroke. Next, push the knees out to the sides. This forces the hip muscles to engage more powerfully.

The first movement on the descent is to push the hips and glutes backward. Never bend the knees. The shins must remain vertical at all times. By pushing the glutes backward, you are now descending. The stomach must be full of air and pushed in front and out to the sides where the oblique muscles are located. The spinal erectors must be tight and arched. The chest must be full of air with the upper back tight and the shoulder blades pulled together. The chin should be raised because this will tighten up the lats and the traps, which is where the bar rests. As you lower into a squat, your eyes should be fixed on something. This will allow you to raise your head slightly on the descent.

To recover from parallel, keep the eyes fixed on the same point as before. To rise from the squat, first push your back into the bar. Remember, this is what we are trying to lift, so push against the bar, not the floor. If you push against the floor, you will tip backward. Then push your knees apart and arch the spinal erectors as much as possible. You have now recovered from the squat for a three light success.

The above passage is Louie’s description of the powerlifting squat performed at Westside Barbell, and can be found in his book, Westside Barbell Book Of Squat and Deadlift.

Wednesday 150701

21-15-9 Reps for time of:
Power snatch, 115(75#)
Supine ring row
Ring dips

Post times to comments and BTWB

Walter getting under a snatch.

Walter getting under a snatch.


*This Friday we have an abbreviated schedule in observance of 4th of July. Please see MBO. The 1:30pm open gym will be ending at 3pm. Verve will be closing at 3pm for the rest of the day.

*Next weekend (July 11th-12th) Verve will have a 7am class only and be closed the rest of the day for a seminar.

Proper etiquette isn’t just about balancing a book on your head By Courtney Shepherd and the good people of Boxlife Magazine

We have all experienced our parent’s best efforts to ingrain proper etiquette into our everyday behavior our entire lives. Say please and thank you. When you meet someone, use a firm handshake. Ladies cross your ankles when you sit. Men pull out the ladies chair for her. Etc, etc. etc. Proper etiquette doesn’t just exist in our life outside the gym, turns out there is an etiquette that exists inside the CrossFit gym as well. Verve has it’s fair share of visitors, Verve also has it’s fair share of athletes that travel regularly for their job, softening stopping off at gyms for WOD while out of town. Wouldn’t it be nice to know some basic, universal etiquette to help you out, no matter if you are in your home gym or abroad? Boxlife magazine has made a list of “13 CrossFit Gym Etiquette Rules You Need To Know” (click here for full article). I warn you now, as I prepare to list them out, some of them have a blunt tone to them. There is no need to take offense or concern that this list was created or being shared to make anyone feel bad. I would instead look at it as a healthy reminder that we are all sharing the same space, equipment, and time together, continuing to be respectful of all these things is a part of what keeps us coming back and having fun.

Rule 1: Put. Your. Stuff. Away.
It can be hard to look and see plates left out or a stray band tied round a pull-up bar after class. Following your workout, please put your gear away. If you want to take it a step further, help your fellow athletes clean up too. Many hands make light work.

Rule 2: Don’t drop the barbell when you’re stripping the plates. Or ever.
When you are cleaning up, save your coach from a brain aneurysm and strip down your barbell properly. This means you should lift the barbell and slide the plates off of it, then place it back on the floor—don’t just let it crash to the ground. In general please do not drop an empty barbell. Please take the extra second to return them to the ground gently.

Rule 3: If you’ve sweated on the equipment, bled on the equipment or cried on the equipment, wipe it down.
Aside from being on obvious point of hygiene, it really isn’t a pleasant sensation to grab a wall ball that’s drenched in the previous user’s sweat. Grab a paper towel and/ or Clorox wipe (they are located through the gym), and take the 30 seconds to wipe down your equipment. Even if you tore during a pull-up workout but “didn’t bleed”, trust us, it’s still icky. Let’s keep Verve a “bodily fluids sharing free zone”.

Rule 4: Don’t steal other people’s equipment. Or be quick to move something out of your way.
When you’re setting up for a chipper (or any WOD that requires numerous pieces of equipment), you try to set up your area with the gear in such a way to make everything easily accessible as you switch from movement to movement. And this can even extend to the pull-up bar—especially if you need to attach a band. So if it gets taken and/ or moved in the middle of a WOD, you have every right to feel upset. It’s a CrossFit faux paux that should NEVER, EVER happen. Try to be aware of the people around you and where equipment may have come from. If you didn’t bring it over, it’s probably not yours. And if it’s there, it may be in use, check before you relocate it.

Rule 5: Don’t be late.
Maybe a minute or two is ok for some boxes, but I know there are some gyms that have burpee penalties for a late arrival, and others that simply turn an athlete away if they turn up 5 minutes after class has started. Unless it’s open gym, you can’t turn up whenever you please. This is a matter of respect not just for the trainer but your fellow class mates. Time can be wasted having to re-review instructions. It’s also a matter of safety, the risk of injury is greater without a proper warm-up. Life happens, we know, and sometimes tardiness can not be avoided but for the reasons listed above, we can’t be shocked if we are so late we are asked to wait for the next class. We must do our best to be on time. By the way, no one is too cool for warm-up.

Rule 6: Check in/Sign up for class.
This applies both to drop-ins and regular box attendees. Classes can get full, especially during very specific hours of the day. There have been times where there have been so many people in class that a WOD had to been altered because there wasn’t enough equipment/space to go around. There are class caps for a reason. At Verve we have always tried our best to accommodate, however doing so was much easier when we at least knew we were expecting a ton of people. Please, sign up for classes, it is the best way for a trainer/ gym to adequately prepare. 

Rule 7: Pay attention when the coach is giving instruction.
It doesn’t matter if you’ve been doing CrossFit for 1 month or 5 years, it’s disrespectful to have your own private conversation or do your own thing when the coach is trying to give instruction to the class. You may know how to perform each movement off the top of your head, but not everyone does, so just be patient and quiet and let everyone get the full benefits of the coaches’ knowledge. Besides, you might learn something new about the lift that you would have otherwise missed.

Rule 8: Don’t have a conversation with someone in the middle of a workout.
Attempt to be respectful of people’s time and their desire to get a workout in for the day. If someone is sweating it out, lifting some weights, or taking a breather during a designated rest period in a workout. . . let them keep on keeping on, catch up with them when they are done.

Rule 9: If you ask to borrow an athlete’s gear—give it back when you’re done.
Have you ever had someone ask if they can borrow your roll of tape, only to find that they keep passing it off to every single person who suddenly needs to wrap themselves up like a mummy? If you borrow some gear, give it back when YOU are done with it—not the entire class. Borrowing a jump rope, knee sleeves, wrist wraps, return them promptly, be careful not to remove them post WOD and leave them behind for a trainer to pick up at the end of the day. Borrowing a sock for rope climbs. . . wash it and return it, promptly.

Rule 10: Don’t move the chalk bucket mid-WOD.
I believe that chalk, much like PEDs, are essentially to an athlete’s success in a workout. The buckets containing this white gold are usually tactically placed so as to be easily accessible to as many people as possible in the midst of a WOD. Please do not move it to your area, so it’s closest to just you. Please do not take the only actual block in the bucket out and set it next to your pull-up station. The chalk is there for everyone, no one needs to go hunting for it in the middle of a workout.

Rule 11: Respect an athlete’s space.
This is crucial for safety purposes, as well as the focus of the athlete. If someone is preparing for a major lift, don’t walk behind them, in front of them, or anywhere close to them. If they need to bail, the last thing a coach wants to see happen is the bar strike an athlete standing too close, or worse yet have an athlete fall back on to someone else’s equipment.

Rule 12: NO ghost riding. 
Ghost riding refers to the phenomenon of dropping barbells, kettlebells and all manner of equipment from overhead, regardless of the situation or weight. This is important because dumbbells, kettlebells and barbells with thin plates can bounce when dropped from overhead and ricochet into yourself and other athletes. While it is very satisfying to hear the crash of the weights against the floor, try to reserve the sensation for the strictly heavy lifts. No need to be dramatic and throw barbells around. We can all manage some control to bring a bar down to the ground directly in front of us.

Rule 13: Introduce yourself to newcomers.
Hopefully your coach will take the initiative and announce a drop-in or a new member when you turn up for class. But you should view it as your duty as a member of your box to make sure that the new athlete feels welcome in a new environment—especially if it’s their first taste of CrossFit. We are a community, we support each other, cheer for each other, push each other, encourage each other, a tradition that should be upheld for the newbie and the OG.


Tuesday 150630

For time:
Row 2,000m
30 Clean & jerks, 155#(105#)

Post time to BTWB.

Sam getting a lift around the block from James

Sam getting a lift around the block from James

Here’s a question for you all.  Does anyone know why the work day is 8 hours?  Before we start yelling about how 8 hours is half my day and how we all work longer than that, just remember 8 hours was long considered a normal work day for most Americans.  It actually dates back to the Industrial Revolution:

In the late 18th century, when companies started to maximize the output of their factories, getting to running them 24/7 was key. Now of course, to make things more efficient, people had to work more. In fact, 10-16 hour days were the norm.

These incredibly long work days weren’t sustainable and soon a brave man called Robert Owen started a campaign to have people work no more than 8 hours per day. His slogan was “Eight hours labour, eight hours recreation, eight hours rest.”

So why the hell am I talking about the Industrial Revolution in a blog?  I found the blog found HERE very interesting and actually thought it might be a little controversial so I decided to post some of it and hear your thoughts.

Did you know that the human mind can focus on any given task for 90 – 120 minutes and then a 20-30 minute break is required.  This break allows us to renew our focus so we can give our full attention for another 90 – 120 minutes.  It’s referred to as the Ultradian Rythym.

optimal work time, ultradian rhythm

The idea with this understanding is to think what can be done in a 90 minute session versus an 8 hour work day.  I know many of us work way longer than 8 hours each day.  I’ve been applying this 90 minute session technique today as I write programming and attend to other business.  When I get to about 90 minutes I stop and take a little break with the intent being to renew so that I can come back and work for another 90 minutes and stay focussed on what I have to get done.

The blog by the CEO of buffersocial has so many more interesting points that I highly recommend you click the link above and give the entire feature a read. Post your thoughts in the comment section.

Monday 150629

Shoulder press

Bench press

Post weight to BTWB

Shale pulling 500 off the ground!

Shale pulling 500 off the ground!

Alright folks tonight start the next 6 week cycle of our 5 PM specialty hour.  We are bringing back an oldie but goodie,  Hot Dogs and Cupcakes.   Classes will be Monday, Tuesday, and Thursday at 5 PM.  The workouts will  be up on the HD&CC whiteboards should any of you want to do the programming but be unable to make the 5 PM class time.  Remember, we ask that you have at least a year of CrossFit under your belt and know your 1 rep maxes for back squat, front squat, deadlift, and bench press.  The classes will be structured  in a way so that we can fit all the programming into an hour.  This means that most of the major and accessory lifts are going to be going off on send offs.  This just means that you’ll have to be lifting on the 2:00 or 3:00 minute.  Don’t worry, we’ll explain it all to you in class and for those of you doing the programming on your own, grab a coach if you have questions.

This coming Friday we will have an abridged schedule.  Due to the fact that most companies will be observing the 4th of July Holiday on the 3rd, we are going to shorten our schedule like we do with most major holidays.  Below are the class times we will be offering.

7:30 WOD
9:00 WOD
10:00 – 11:30 Open Gym
11:30 WOD
12:30 WOD
1:30 – 3:00 Open Gym

Saturday and Sunday will be our normal schedule except we won’t have Yoga at either 8 am or 11 am.

Remember we have a bunch of upcoming events happening at Verve in the coming months and Saturday posts are your go to for things that will be happening soon.  Here’s an extra reminder that the O2X summit challenge sign up sheet is at the front of the gym.  If you’re interested in participating please fill the sheet out and I’ll email you information on how to sign up.  We have been given some discount codes as well, but I’m not quite sure how many more uses the codes have so if you’re interested please sign up soon.

Sunday 150628

5 Rounds with a 4 minute running clock:
Run 400m
With remaining time row as many calories as possible
Rest 2 minutes between rounds

Post calories to comments or BTW

Curry is delicious and good for you!

Curry is delicious and good for you!

Many of us had the opportunity to sit with Clara on Saturday and discuss detoxifying the body for better energy, sleep, and skin!  One of the items discussed was the benefit of curry on the liver and detoxification, so I thought a recipe including curry would be prudent.  BONUS:  It is a cold salad recipe for the hot days coming up!

Cold Curry Chicken, Veggie, and Grape Salad


  • 24 oz (24P) chicken – cooked and shredded in crock pot – or use rotisserie chicken
  • 504 g (10CHO) red grapes cut in half or smaller if you’re feeling ambitious
  • 252 g (1CHO) celery diced
  • 429 g (3CHO) red, yellow, orange bell pepper diced
  • 240 g (2CHO) sweet yellow onion diced
  • 2TBSP Curry Powder
  • mayo
    • 3 egg yolks (3PRO)
    • 2 lemons juiced (2CHO)
    • 3 TBSP avocado oil – or any oil (27F)
    • yellow mustard to taste


1) Cook chicken in crock pot and shred or use a rotisserie chicken to speed up the time.

2) Chop and dice all veggies

3) Throw all ingredients in a large bowl

4) mix up mayo – put egg yolks in a bowl that you can whisk while adding the avocado oil and lemon juice slowly to emulsify a little bit (I used a hand immersion blender), add yellow mustard to your taste, add curry powder at the end.

5) Pour mayo over salad and enjoy.


Zone Quantities: 27P, 18CHO, 27F

77.8g = 1P, ⅔ CHO, 1F

233.3 g = 3P, 2 CHO, 3F