Saturday 170617

Working in teams of 2, alternating minutes for 4 rounds:
1 Minute max box jump overs, 24″(20″)
1 Minute max box jump overs, 24″(20″)
1 Minute max burpees to a target
1 Minute max burpees to a target
1 Minute max toes to bar
1 Minute max toes to bar

*Score is total reps for team.

Post to BTWB

Salad for breakfast? You betcha

Salad for breakfast? You betcha























Salad for breakfast? Yes!! This Breakfast BLT Salad can be eaten anytime of the day really, but eggs and bacon served over this simple massaged kale salad with avocado and tomatoes is a delicious, savory, healthy breakfast idea.  For more easy and nutritious ideas, check out


3 cups shredded Lacinto kale (no stems)
1 teaspoon red wine vinegar
2 teaspoons extra virgin olive oil
kosher salt
black pepper, to taste
2 large eggs
4 strips cooked center cut bacon, chopped
2 ounces sliced avocado
10 grape tomatoes, halved

In a bowl combine the kale, olive oil, vinegar and 1/4 teaspoon salt. Massage with your hands for about 3 minutes, until the kale softens.
Cook eggs to desired likeness, I prefer them soft boiled. How to Make Perfect Eggs in the Instant Pot.
Divide the kale between two bowls, top with bacon, tomatoes, avocado and egg.
Finish with pinch of salt and pepper.

Yield: 2 servings, Serving Size: 1 salad

Amount Per Serving:
Calories: 292
Total Fat: 18g
Saturated Fat: 4.5g
Cholesterol: 191mg
Sodium: 335.5mg
Carbohydrates: 18g
Fiber: 7g
Sugar: 3g
Protein: 17.5g


Friday 170616

In 4 minutes:
15 Wallball shots, 20#(14#)
30 Medicine ball cleans, 20#(14#)
In remaining time, as many calories on the rower as possible
Rest 3 minutes
x 4 rounds

Post results to comments or BTWB


Building stronger shoulders can be done in many ways, not just a ton of shoulder presses.  In the video above by Dan Pope, you get some creative ways to help build that strength.  These exercises are great to do either before or after a workout.

Thursday 170615

For time:
5 Rope Climbs
400m Run
4 Rope Climbs
400m Run
3 Rope Climbs
400m Run
2 Rope Climbs
400m run
1 Rope Climb
400m Run

Post times to comments and BTWB

CrossFit, it's a journey. Where did you start? Where are you now?

CrossFit, it’s a journey. Where did you start? Where are you now?


A logbook, one of the most essential pieces of equipment every CrossFitter should have. Period. By Courtney “log your s#@t” Shepherd 😉

This post is a bit of a #TBT, but it continues to be relevant no matter the day of the week or how long ago it was previously posted. This post was originally inspired by an Instagram post by Verve’s own Ali Nichols:

“Since November of 2009, I have logged every burpee, pull-up, deadlift, box jump, power clean, squat, push-up, snatch, sit-up, and KB swing I have ever done. Not to mention the numerous meters accumulated on the rower and the miles I have ran in the rain, snow and sunshine (literally). Sounds silly, but it allows me to stay in perspective. To see my fitness change over time. Sometimes long domains of time, but nonetheless just as special.

Taking time to go back through my log books reminds me that I am stronger than yesterday. And to me that’s all that really matters.

– Ali Nichols

We got an interesting suggestion in our new suggestion box. It was a request for more benchmark workouts. . . and to Verve’s credit, I think we have delivered. What is the point of a benchmark workout? To mark our current physical status and use it as a comparison point at different times along our CrossFit journey. This using of previously done workouts to compare ourselves, highlight our progress, and truly objectively see how CrossFit has made us stronger really only works if we write down/ record what we are doing. The last time I posted this blog we had just done two benchmark workouts in one day, “Isabel” and “Grace” (sound familiar??). Benchmark workouts exist to be just that, a benchmark of your fitness. After those workouts Ali posted the following picture with the above statement.

Where do you track your progress? Nowhere? Let's change that.

Ali’s logbook collection.


It was one of the coolest things I had seen/ read in a long time. Ali can look back through her years of CrossFit, through her entire journey, and see the improvement in her fitness level. Ali doesn’t have to guess, wonder, or think about whether or not CrossFit has benefitted her life, she can see it in all it’s written glory. I’ve had many of you come into Verve and ask me about what weight you should use for a workout, when I ask “well what weight did you use last time?” often the response is, “I don’t know.”

Who does that situation sound familiar to? Are you walking in and out of Verve, never writing your 1 rep maxes down, never making note of your “Grace” or “Isabel” time?How do you know when you get a PR (personal record)? How do you know if you are getting strong enough to go up in weight or getting strong enough to go down in bands? You don’t. Not logging our information does not make us bad people, it does however have a huge potential to blunt our progression. How? Let’s take the workout “Grace” for example, it’s 30 clean & jerk for time with the prescribed weights of 135#(95#). Let’s say you did “Grace” with 85# in a time of 2:30, but you don’t log any of that information. Several months go by and “Grace” makes her way back into the programming. You can’t remember what weight you did, so you throw 75# on the bar and you do the WOD in 1:59. No doubt that is an awesome time, but do you really know if you are stronger and more fit, or did you just move faster because the weight was lighter? Again, in the grand scheme of life, this is not the worst problem to have, it’s really a matter of what your goals are when you walk through the doors of Verve. I would say about 90% of those goals can’t really be measured if we don’t keep track of what we do when we are inside the walls of Verve. 

Let’s talk injuries, pregnancies, and changes in work routines. All of these can have an impact on our progress. Raise your hand if you are guilty of stopping logging your workouts because you are waiting to “get back to where I was before I count anything”. Question: how will you know if you get back to where you were if you aren’t paying attention to where you are going? How will you know if you are getting your strength back, if your rehab is working, if your getting your cardio/ respiratory endurance back, if you aren’t keeping track of any of it? Again, you don’t. No matter the reason, it’s okay to have to start back at the beginning, the best part of doing so is seeing where it can take you. After shoulder surgery, I put my old logbook on a shelf and started a new one. I PR’ed everyday, it was awesome. Everyday I was excited to come into the gym and see what I would be capable of that day. I didn’t open my old logbook for over a year, and when I did I was surprised to see some of my post-surgery PRs had surpassed my pre-surgery PRs. I could look back over the year and see how I went from shoulder pressing PVC with limited range of motion, to squat snatching my body weight. 

So again I ask, where do you log your workouts? You don’t?? Let’s change that. CrossFit is a journey. . . a long one. How will you ever know the progress made along the way if you never remember where you started? Are you too tech savvy to write anything down, that’s what Beyond The Whiteboard is for. You can log all your info into the inter webs, to be stored forever. So go to Staples and buy a spiral notebook, or come to Verve and buy a fancy CrossFit logbook, or sign up for BTWB, and start logging your business NOW. 

You asked for them. We are giving them to you. The benchmarks won’t stop anytime soon and before you know it, some of them will be on repeat. Let’s see what our consistent, hard work is doing for us. 


Wednesday 170614

Back squat
1-1-1-1-1 (Across)

Then, 5 Minutes of prowler pushes in teams

Post results to comments or BTWB


Meghan has had such an exciting year, all whilst finding time for fitness, family, and friends.  Meghan, you are an inspiration and the way you balance your life is pretty awesome!  We look forward to seeing what this next year holds for you.

Tuesday 170613

21-15-9 Reps for time:
Power clean, 135#(95#)
Ring dip

Post time to BTWB

Ryan working on his posting skills, while Nate does some quad mashing

Ryan working on his posting skills, while Nate does some quad mashing












We received word from the print shop that our T shirts are done and will be ready for us to pick up later in the week. If you pre-ordered your shirts, we will have them ready for you to pick up by the end of this week.  As in the past, we will have them behind the front desk with a sheet with all the orders.  Please see a Verve trainer so that we can make sure you are getting the correct shirts and keep track of what is being taken.  

Today is another benchmark workout.  Hopefully by now you’ve gotten the message and are starting to record your workout scores in some manner.  Over the past month or so we’ve programmed quite a few benchmark and Hero workouts that we will definitely program in the future so that you can compare your times, weights, and scores to see how your fitness is progressing.  Yesterday was a 1 rep deadlift.  Seeing a PR next to the names is great, not only because it’s the heaviest weight you’ve done, but also because you know what you did in the past and can proudly display the fact that you are getting stronger.

Later this week we will be back squatting singles to continue with the back squat program we have been doing for the past few weeks.  While this may not be working up to a 1 rep max, it will still be a chance for us to see how comfortable we are with doing multiple singles at a really high percentage.  Those of us that have been consistent with coming on the squatting days, should start to see that weights that seemed out of our comfort zone when we first started, are now well within our capabilities.  In order to reach our goals of being able to lift more, move quicker through workouts, and become more fluid with high skill movements, require consistency in our training.

Finally, thank you to everyone that came out to the Triple Threat competition this past weekend to cheer on all the Verve athletes that participated.  It’s really amazing to hear all the Verve members cheering during the competition and I personally know that I move with a little more pep knowing that our amazing community is there yelling and cheering the entire time.



Monday 170612

Take 20 minutes to establish a heavy single deadlift

Then, on the minute x 10 rounds:
20 Double unders
2 Deadlifts @ 85% of today’s heaviest

Post loads to comments and BTWB

The ladies of Verve swept the podium at this year's Triple threat!!

The ladies of Verve swept the podium at this year’s Triple threat!!


And the Gentlemen grabbed themselves a first place finish as well!!

And the Gentlemen grabbed themselves a first place finish as well!!

Congratulations to all Verve members that participated in the Cherry Creek Triple threat this Saturday. The women took 1st, 2nd, and 3rd place, while the men grabbed a 1st place finish. Several other teams took top spots in individual workouts. There were some solid ab photos, trophy shorts displayed, and mile times crushed. Way to kick butt!!

July 4th is steadily approaching, this year it is on a Tuesday. As this day approaches please check MBO for an abbreviated schedule for the day. While you are there be sure to sign up for one of the classes and enjoy a hefty hero WOD.

Verve will be hosting the CrossFit Kids Trainer Course Saturday and Sunday July 15th-16th.

The purpose of this course is to learn specific methods for teaching CrossFit to children and adolescents. Participants learn techniques to overcome the unique challenges of teaching kids CrossFit methodology, as well as how a CrossFit Kids program can help build one’s affiliate. Attendees will also see how CrossFit Kids is changing the lives of children and teens around the world for the better. Other topics covered include neurological development as it relates to exercise, weightlifting, health and safety, programming, teaching styles, class structure, and kids games. Throughout the course, participants learn how to pair fitness with fun – which is essential in promoting a lifetime of fitness. Affiliate owners, teachers, coaches, parents, home-schooling families and others benefit from learning this unique, kid-friendly approach to teaching CrossFit.

Prerequisites for this course include:

  • A criminal background check must be conducted prior to registration. More instructions can be found on the specific event registration page.
  • Recommended: Level 1 Certificate Course attendance.

Interested?? You can get additional information and get registered by clicking here.

For our Verve members, this means we will have an abbreviated schedule that will include an early morning class on Saturday and Sunday. Verve will be closed the rest of those days. Don’t worry, we will be sure to remind you when it closer.

Did you like watching the CrossFit Games Regionals? The CrossFit Games will be taking place August 1st-6th. For the first time ever they will be taking place in Madison, WI. New venue, new challenges. Get excited to watch a bunch of really fit people fight to be crown the fittest on Earth. We will stream the Games at Verve and possibly schedule some viewing parties at a nearby patio. . . with booze. Stay tuned for updates. 

Saturday August 19th Femme Royale is returning to Verve. This is an all ladies partner competition. There are 3 divisions to sign up for: For Fun, 50/50, and RX. This means there is something for everyone. The workouts have already been announced, so grab your gal pal, get registered, and start practicing. Gentlemen. . . we could use some solid judges and volunteers for the event. We will get a volunteer sheet set up soon, but start marking your calendars too please. Ladies, click here for more info and to register.



Sunday 170611

For time:
120 Double unders
40 Calorie row
40 Hip extension
40 GHD sit-up
40 Calorie row
120 Double unders

Post times to comments and BTWB

#SexyFaceSunday brought to you by Adam, who wants us to know what he thinks about tomorrow being Monday.

#SexyFaceSunday brought to you by Adam, who wants us to know what he thinks about tomorrow being Monday.


Saturday 170610

As many rounds as possible in 20 minutes of:
8 Strict pull-ups
8 Box jump, 30″(24″)
12 KB swing, 32kg(24kg)

Post to BTWB


COFFEE CRUSTED PORK TENDERLOIN – see full recipe and blog here

Macros for whole recipe: Protein 190g/Fat 45g/Carbs 8g/ Fiber 0g/ Calories 1236


1 tablespoon very finely ground coffee (or espresso powder)

2 teaspoons packed light brown sugar

1 teaspoon paprika

1 teaspoon chili powder

1 teaspoon cumin

1 teaspoon salt

1 teaspoon ground black pepper

1 tablespoon extra-virgin olive oil

2 pounds pork tenderloin, fat trimmed off


1. Combine the coffee, brown sugar, spices and salt in a small bowl. Add the olive oil and mix until combined. Rub the pork coat completely with the spices. Let it marinade for at least 30 minutes in the fridge.

 2. Heat oven to 400 F (204 C). Line a rimmed baking sheet with foil and spray with non stick cooking spray.  Place the tenderloin on the prepared baking sheet, then roast for 25- 30 minutes, or until they reach 145 F (62 C) at the center. Remove from the oven and let the pork rest for 5 minutes.

Friday 170609

With a 4 minute running clock x 4 rounds:
10 DB thruster, 40#(25#)
60′ Handstand walk
200m DB weighted run, 40#(25#)

Post results to comments or BTWB

Craig finding his positive mental mindset to get through some pull-ups!

Craig finding his positive mental mindset to get through some pull-ups!


A one mile run apparently.  1600m is something that is working us into a tizzy!!  Well, for those of us competing tomorrow in the Cherry Creek Triple Threat, we are doing it whether we feel prepared or not.  The biggest impact we can make right no.  w on our mile time will be our mindset. The following is an article that has some great pointers on setting a proper mindset and pushing out the negative thoughts that may already be creeping into our heads.  You can see the full article here.  Please note, this article talks about a “long” run, for us that is 1 mile.

Keeping positive on your long run

In many of my marathons (or 1 mile runs), I have had the following thoughts.

  • Why am I doing this ?
  • I’m not going to be able to hold this speed – I feel wrecked?
  • Everyone else looks so comfortable – I feel like I’m fading?
  • Is that a pain in my knee, maybe it’s an injury?
  • Should I stop, walk for a few minute and get my breath back?
  • Maybe I haven’t trained enough, I’m going to hit the wall?
  • Here comes a hill, I wont be able to run up it, my legs are wrecked
  • Everyone is overtaking me – I’m not able for this
  • I hate running, I’m never signing up for anything else again

Sound familiar anyone? The thing is, I know myself, the more I think  like this, the more negative I become, the most I talk myself out of running, the heavier I feel and the more annoyed I get with myself for putting myself in this position. So  all round, it’s not the best place to be.

In terms of observation – it’s very easy to spot a runner who is in a negative mindset and one who is running with a positive mindset. Something as simple as their posture, the direction they are looking, and their head is down, the tension on their face, it all contributes to how the body (and the brain) is processing the run.

On the other hand, think of when a run is going well, the following thoughts are in your head:

  • I feel strong, no aches or pains
  • This is easier than I thought it would be
  • I’m overtaking people – they don’t seem as strong as me
  • I feel tall, confident and relaxed
  • I love running, this feels great
  • I think I can go faster – I’m going to make the end
  • Other people are struggling way more than me
  • The pace feels comfortable, the training is paying off

Suddenly you feel more positive, you lack the doubt and you believe that you can do it, and any negative thought is not even entertained. Your posture becomes taller, your body relaxes and running feels easier. Everything is easy when you have this positive mindset – so when a run is going good it’s easy to think of all this positive stuff. The trick is how we turn a run where we have a negative mindset into a positive one… This is the time when the positivity is needed – even if you don’t believe yourself!

 The body achieves what the mind believes… we say this all the time… so how we make the mind believe that we are feeling good…

Here are a few of the tips that I try myself:

 A Running Mantra : A mantra is a phrase that means something to you. That motivates you, pushes you on, and allows you to focus on being positive. For me I use the mantra – I run because I can.

Gratefulness: I try to remember how lucky I am to be in a position to be able to run and take part in such events, there are so many people who will never be in this position, so I should be grateful that I can be here at all, pull my head up high and take advantage of the fact I can actually be out here. We never know when our last run will be. So we should take advantage of the fact I can be out there, and take part. So many people have such health concerns, they would give anything to be in my shoes, I should make the most of the fact I can be out there.

It links in v closely to this quote: There will be a day when I can no longer do this – today is not that day.

Other people use different mantras – ‘one mile at a time ‘, ‘I can do it ‘, ‘I feel relaxed, tall, and strong’. There are so many to choose from – it’s a matter of finding one that is powerful enough that will make you want to keep on running, to appreciate how lucky you are to be in this position, and to drive you on forward.

Smile :  Try it, when you smile lots of things happen – the body relaxes, the face relaxes, people engage with you more from the sidelines, your brain is tricked into  believing that it is enjoying itself. If we can trick the brain that it is enjoying it – either by smiling or repeating a phrase, the body will start to relax and we will feel more positive

 Visualise myself in a run where I did feel good : Think of a run where you did feel strong. Replay the video clip of this run, how you felt, where you were, what you were thinking in your head. Your brain will feel like it is in that run and gradually you will be distracted from your negativity and brought up taller and stronger than you feel

– We have several teams competing in the Cherry Creek Triple Threat tomorrow.  If you have some free time, stop by.  More than likely, there will be a team competing / relaxing at the team tent.

– YOGA this Sunday at 11am with the one-and-only Kacey!!! Be there or be square or tight, probably tight.

Thursday 170608

3 Rounds for time:
21 Burpees
14 Hang power snatch, 115#(75#)
7 Bar Muscle-up

Post times to comments and BTWB

#tbt to Jason and Jen Rutt in March 2013. That's right, these two have been hanging around Verve for over 4 years!!

#tbt to Jason and Jen Rutt in March 2013. That’s right, these two have been hanging around Verve for over 4 years!!


CrossFit is a cult. You’ve heard those words said before, probably by someone you know that doesn’t do CrossFit. That’s because as soon as we drink the cool-aid, we want nothing more than to share it with others. CrossFit comes into our lives and for most, makes a huge impact. That’s right, it changes our lives. We find ourselves a part of a community. We discover hidden talents and abilities. We pride ourselves on progress and enjoy the competition. We start talking smack with a name on a whiteboard, we high five someone we just met, and we push ourselves to near vomit levels. . . and then return the next day to possibly go through it all again. The CrossFit gym and atmosphere is unlike any other, which is why it’s perfect that someone posted an article titled “11 Things That Are Considered Normal At CrossFit But Never Outside The Box”. I’ll share them with you, but to be honest, I think the list might be too short. Give it a look and you let me know what’s missing. . . 

  1. Walking around with chalk handprints covering various parts of our body.
    • At CrossFit all this indicates is that the workout involved a tight grip. In the supermarket it looks like Casper has been grabbing at your backside.
  2. Sudden loud grunting.
    • During lifts, other heavy movements, or a particularly difficult WOD, grunting is a sign of power and strength, walking down the street and grunting may lead to many people briskly crossing to the other side.
  3. Throwing yourself on the floor.
    • Hand in that big report at work this am? Immediately fall to the floor. While we may do this maneuver post-workout at Crossfit, I would love to see your boss’ face if you applied this technique in the office.
  4. Discussions concerning any of the named workouts.
    • “How long did it take you to do Fran?”
    • “Not as long as it took me to do Murph! But we all know I do Karen faster than Grace.” 
  5. Telling people how you just peed a little. 
    • While I personally think the world would be better off if we could all announce this bodily reality without judgment, trust me when I say the response will be more favorable to another CrossFitter after those 200 double-unders than to the stranger sitting next to you on the bus.
  6. Expecting everyone to clean.
    • After your party Saturday night, this is a far-fetched thing to expect. At your box, entirely reasonable.
  7. The constant discussion of bacon.
    • Bacon is Paleo, and delicious, and while we all love to discuss the various ways and quantities in which we consume it, others may find this entirely repulsive.
  8. Casually saying things that sound vaguely sexual.
    • “Make sure you get deep enough with your thrusters.”
    • “I prefer the snatch, but I also love jerking.”
  9. Suddenly and aggressively tearing off your shirt.
    • While the taking-off-of-the-shirt mid-workout is common at most gyms, and in my opinion it signifies that things are starting to getting real, I would not recommend this action during a PTA meeting or while you’re waiting in line at Starbucks.
  10. Sporting the patented double under whip marks. 
    • I will always find the inadvertent kinkiness of double-unders highly amusing.
  11. Simply talking about CrossFit in general.
    • We all know that the first rule of CrossFit is to never shut up about CrossFit, but it seems that unfortunately most people outside of your box do not want to hear about it. But hey, you know that all of your CrossFit family would love to discuss ad nauseam how awesome being a CrossFitter truly is! From the inspiring body transformations to the endless fodder for jokes that CrossFit brings, please indulge these aspects of our culture.

Along the line of double under whip marks, I would add in awesome, hard to explain bruise patterns in general. Can you think of anything else? Let us know in the comments.


*For full article, click here.