Monday 160819

Take 15 Minutes to build to a 2 rep max bench press

Rest 5 minutes then:

Take 10 Minutes to build to a 2 rep max shoulder press

Post Results to BTWB.

Don't forget that team registration for the Turkey Challenge is tomorrow (Monday) at 9am!

Don’t forget that team registration for the Turkey Challenge is tomorrow (Monday) at 9am!

“I know exactly what I have to do, but I still cannot seem to lose any weight.”

Is this something that you hear yourself saying? Well, it’s not too uncommon. Most people have a pretty good handle on what they should and shouldn’t be eating. It’s not too often you hear about someone eating cake and pop tarts for breakfast while thinking that they have their diet pretty dialed in.

So, if you know what foods you should be eating, why can’t you seem to lose those stubborn pounds? Yes, there is the quantity component which definitely comes into play. However, I am going to be honest, you typically don’t hear too many people who are overweight from simply eating kale and strawberries. If you are eating the right foods, 9 times out of 10, things fall into place.

From an early age we begin to believe “caring isn’t cool” and that self destructive behavior is what is normal. It’s what we watch on TV, read in the magazines and listen to on the radio. The problem with the “caring isn’t cool” model is that our innate behavior is to care and to care deeply in fact. We care about everything that has to do with ourselves, from our appearance to the energy we give off. So what’s the problem? What’s the deal with this self sabotage?

Self sabotaging behavior creates problems and interferes with our long-standing goals. In the gym, and life, we typically hear of forms of self-sabotage in the form of procrastination and comfort eating. The reason we self sabotage is typically in the form of a lack of self-esteem, self-worth and self-confidence because we don’t feel as if we are worthy of what we are trying to achieve. We typically set ourselves up to fail before we even start because it is much easier to not try at all rather than fail at something we care about. Below are three ways to stop yourself from yourself:

  1. “If only…”
    • If only I didn’t have a full time job. If only I didn’t have any kids. If only my knees didn’t hurt. These are just some of the things I get to hear everyday. Rather than creating a negative experience in your mind, change it to something that you can accomplish.
  2. “I’ll start tomorrow.”
    • I had a pizza for lunch, so there is no point in starting a diet today. There is a great quote that I like to refer people to: “Do what you can, with what you have, where you are.” Don’t let one action spiral into your next decision. Just because you did “X” does not mean you have to do “Y”.
  3. “It’s not that big of a deal”
    • This brings us back to our “caring isn’t cool” culture. It would be a tragedy to let others know what we really think and feel. So rather than saying no to going out for a drink or happy hour you don’t really want to be at, you just say yes because “you don’t care”.

There are many obstacles that we will face in our pursuit of health and fitness. Most of the times we have to ask ourselves, “Is the juice worth the squeeze?” Figure out what you want and work until you have it.

Sunday 160918

5 Rounds for time
Run 200 Meters
10 Burpee handstand hold for 3 seconds

Post time to comments or BTWB




It’s squash season!!! There are so many ways that you can dress up this delicious vegetable-like fruit (yep, it’s technically a fruit).  This recipe comes to us courtesy of and adapted to zone/paleo.


  • 1.5 lbs ground breakfast sausage (8P)
  • 2 Acorn Squash (CHO varies)
  • 4 T. dried cranberries (4CHO)
  • 4 eggs(4P)
  • garlic
  • salt and pepper


  • Cut Acorn squash in half and scoop out seeds.  Spray acorn squash with little coconut oil and place face down on baking sheet.  Bake for 25 minutes at 400 degrees until squash is soft.
  • While the squash is cooking, cook breakfast sausage over skillet.
  • Once acorn squash is done cooking, remove from oven and let cool.
  • Remove insides of squash and measure out 4 cups of acorn squash and place in same skillet as sausage.  If you have remaining acorn squash, spoon out into tupperware bowl and it is the perfect veggie dish for later in the week or paired with any meal for your CHO.
  • In skillet mix together sausage, acorn squash, salt, pepper, little fresh garlic and any other spice of your choice.  Once all ingredients have cooked down together, add 4 T. of dried cranberries.  
  • Evenly add back the acorn squash/sausage mixture to your 4 acorn squash skins.  
  • Make a little spoon indent in the middle of acorn squash and crack one egg into squash.
  • Place back in oven for about 15 minutes until you get the desired egg-cooked preference.  
  • One of the acorn squash halves = 3P, 3CHO, 0F

Saturday 161709

In teams of 2 complete the following
15 Clean and jerks 115# (75#)
15 Clean and jerks 135# (95#)
15 Clean and jerks 155# (105#
15 Clean and jerks 185# (125#)

*Each person must complete all 15 reps in the first 3 rounds before other partner can go. For the final round, partners can alternate however they want.

Post reps to comments and BTWB

Remembering Andrew Schwiesow.

Remembering Andrew Schwiesow.


Sunday September 18th will be 1 year ago that Andrew Schwiesow passed away far too early in life. Andrew was a member of Verve, a father of two, a supportive brother, a wonderful son, and for many a great friend. We chose to honor Andrew’s memory with a workout and we would like to honor it again this year. Next Saturday, September 24th, we will be hosting Andrew’s memorial WOD:

4 Rounds for time:
21 Calorie row
11 Power clean, 85#
28 Wallball shots, 20#
8 Power snatch, 85#

Andy Schwiesow had been a member of Verve since April 2011. He regularly came to classes, with his most favorite being the barbell focused specialty classes. And his most, most favorite being the classes focused on the Olympic lifts. Andy’s first workout as a member of Verve was 4-21-11 and Andy’s birthday is 8-28-85. A workout built for a tall man with an enjoyment for throwing around a barbell.

We would like to open this workout up again to anyone interested in honoring Andy, we simply ask that you sign up in MBO to reserve your spot in class. If you are a CrossFit newbie, we also ask that you allow us to scale you appropriately, we promise the intent will still be there. If you can not join us on Saturday, perhaps you can fit this workout in wherever you are. If you are able to do the workout, please post a picture and perhaps your favorite Andy memory, use the hashtag #wodingforAndy so we can see everyone. 

If you have any questions, please leave them in the comments section.

Friday 160916

Back Squat
1 x 10 at 60% of 1 rep max
1 x 8 at 65% of 1 rep max
1 x 6 at 70% of 1 rep max
1 x 6 at 75% of 1 rep max
1 x 6 at 80% of 1 rep max
Front Squat
1 x 5 at 60% of 1 rep max
1 x 5 at 70% of 1 rep max
2 x 5 at 75% of 1 rep max

Post loads to comments or BTWB

The ladies of the 4pm showing their swole-ness (sp?)after the workout Wednesday!

The ladies of the 4pm showing their swole-ness (sp?)after the workout Wednesday!

TODAY……. WE SQUAT!!! – videos compiled by Anna Mattson courtesy of

To prepare us for this day, I wanted to post some easy mobility drills that you can do on your own before class to make sure you can get into the correct and safe positions to maximize your squat.  We do our best as coaches to mobilize you as much as time will allow, but if you know you need some extra work come on in and get loose 10-15 minutes before class.  These drills include both hip and thoracic movement, ensure you keep you chest tall and engage your midline so no other part of your body “steals” the stretch:


  • YOGA – SUNDAY – 11AM Work on some mobility to get you ready for next weeks squat session!
  • End of Summer party is Saturday, September 24th @ 2:30 pm at Punch Bowl Social!  Come on, come all!

Thursday 160915

30 – 25 – 20 – 15 – 10 – 5 Reps for time:
Double unders
Ring push-ups
GHD Sit-ups

Post ties to comments and BTWB

#tbt to 2014 CrossFit Games Regionals in Salt Lake City, UT. Nate crushing overhead squats during the final workout of the weekend.

#tbt to 2014 CrossFit Games Regionals in Salt Lake City, UT. Nate crushing overhead squats during the final workout of the weekend.


Fitness, Luck and Health By CrossFit Inc and Greg Glassman

In 2002, we observed that almost any health parameter sits well ordered on a continuum of values that ranged from sick to well to fit. Take high-density lipoproteins (HDL cholesterol), for instance: At less than 35 mg/dL you have a problem, 50 mg/dL is nice, and 75 mg/dL is a whole lot better. Blood pressure: 195/115 mm Hg you have a problem, 120/70 mm Hg is healthy, and 105/50 mm Hg looks more like an athlete. Triglycerides, bone density, muscle mass, body fat, hemoglobin A1c (HbA1c, aka glycated hemoglobin)—all can be plotted relative to these three values.

The significance is that these are the predictors, the cause and the manifestation of chronic disease. Chronic diseases include obesity, coronary heart disease, Type 2 diabetes, stroke, cancer (to include breast, colon and lung, but my theory is this will include all the positron-emission-tomography-positive cancers eventually, which is 95 percent of all cancers), Alzheimer’s, peripheral artery disease, advanced biological aging, drug addiction, among others.

It is very likely that if you have any chronic disease, you have deranged markers. If you have Alzheimer’s, you would see your HDL suppressed, your blood pressure up, your triglycerides up, your body fat up, your muscle mass down, your bone density down, your HbA1c high, etc. The same is true with diabetes. The same is true with most cancers.

Medicine has no effective treatment for chronic disease: It is symptomatic only. The doctor gives you a drug to bring your cholesterol down, a different drug to raise your bone density. You might need bariatric surgery if you have morbid obesity. If you have paved-over coronary arteries, they can do bypass surgery. If you become glucose intolerant, the doctor can put you on insulin. But all of these are not fixes. They are masking the problem. If you have persistent malignant hypertension, you should take an antihypertensive if you cannot get your blood pressure down otherwise. But how would you get it down otherwise?

CrossFit Inc. holds a uniquely elegant solution to the greatest problem facing the world today. It is not global warming or climate change. It is not the worst two choices imaginable for president. It is chronic disease. The CrossFit stimulus—which is constantly varied high-intensity functional movement coupled with meat and vegetables, nuts and seeds, some fruit, little starch and no sugar—can give you a pass on chronic disease. It is elegant in the mathematical sense of being marked by simplicity and efficacy. It is so simple.

Seventy percent of deaths in the United States are attributable to chronic disease. Of the 2.6 million people who died in the United States in 2014, about 1.8 million died from chronic disease. This pattern of increasing deaths due to chronic diseases also holds in countries that are ravaged by infectious disease. The numbers are rising, and when we finally add the positron-emission-tomography-positive cancers in, the number might be 80-85 percent in the United States. It is estimated by the Centers for Disease Control (CDC) that the United States could have up to a hundred million diabetics in 2050. That will affect everyone. You will not go into the emergency room for something as simple as a broken arm: You will be seeing heart attacks on every corner. Medicine has no solution; you do. CrossFit—with meat and vegetables, nuts and seeds, some fruit, little starch and no sugar—will help you avoid all of this.

Doctors are like lifeguards; CrossFit trainers are like swim coaches. When you are drowning, you do not need a swim coach. What you need is a lifeguard. We will teach people how to swim. . . 

Come to tonight’s free introductory swim lesson. . . I mean nutrition lecture. Learn the importance of what you eat and how you are in total control of your health and longevity. Please sign up in MBO to reserve your spot, it is open to anyone and everyone.

*For full article click here

Wednesday 160914

As many rounds as possible in 20 minutes of:
10 Deadlift, 95#(65#)
10 Hang power clean, 95#(65#)
1 Rope climb 15′

Post Results to BTWB.

Don't forget there is no 7p Class on Thursday for a FREE nutrition seminar!

Don’t forget there is no 7p Class on Thursday for a FREE nutrition seminar!

Here is a great article that reposted from on why entrepreneurs do CrossFit. Have a read for yourself!

“CrossFit…the word itself is divisive in fitness circles, immediately calling up either impassioned praise or accusations of some level of fitness cult-dom. The mantra of constantly varied, functional movement at high intensity hits a home run with some while striking out with others.

As a bona fide CrossFit geek approaching five years of cult membership spanning multiple gyms (“boxes” in CrossFit lexicon), I am admittedly Exhibit A of the annoying CrossFit advocate type. For me, and many like me, this approach to fitness is a meaningful and important part of my day and a fulfilling way to develop on both personal and physical levels.

Interestingly, my CrossFit community contains a disproportionate number of CEOs, entrepreneurs, and executives. Demographics are undeniably a part of this – these groups are often more financially qualified to invest in this type of training. But there are other significant factors at play here that make CrossFit attractive and fulfilling for business leaders, namely:

Accountability Breeds Results

In a CrossFit gym, the results of your workout are written on a whiteboard for all to see. Whether the goal of your workout was an effort for time, for total weight, for distance, or whatever the measurement…it’s there, on the record. This creates both accountability and competition. You don’t phone it in when you know everyone is watching.

Inevitably, you’ll find someone you like to chase (and someone will be chasing you) – and while this level of competition makes the daily work fun, you quickly realize that in every challenge, it’s ultimately just you versus you.

Stress Relief

This type of activity is intense enough to require your complete attention for the one hour you are present in the gym. It’s a complete physical and mental effort.

As awful as that may sound to the uninitiated, it’s actually a great way to clear your mind and step away from your work identity for a little bit to focus completely on yourself, and what your body and mind are capable of doing.

Grit is Good

CrossFit gives new challenges to chase every day. Unlike monostructural exercise programs like running, cycling, and the like, CrossFit programming varies between gymnastics, endurance, strength training, skill work (rope climbs, jump rope double-unders, Olympic lifting, etc.), speed, and other modalities to breed a well-rounded athlete. This means that you will not initially be great at a lot of what you’re asked to do.

Pushing yourself to develop strength and skills in areas where you’re not naturally gifted (even if it’s outside of the office) helps you push past your own belief systems around what you’re capable of doing. It breeds fortitude and mental strength.

Over time, this type of thinking becomes a pattern that carries over to how you approach business. On a daily basis, you learn how to quiet the voice of doubt and embrace the voice of possibility and capability.

Community Brings Support

Any CrossFit geek will quickly tell you how much the support of the member community has played a part in his or her progress. We push each other in friendly competition, celebrating our wins and consoling each other in our moments of discouragement.

It’s respect, stewardship, and camaraderie – the same characteristics that help strong teams thrive in the business world.

Variety is the Spice of Life

A hallmark of CrossFit programming is the varied nature of physical challenges to master.

Not knowing what you’ll have to tackle on any given day brings a sense of adventure to fitness that closely parallels the necessary mindset of an effective entrepreneur or executive. It’s an adrenaline rush, whether that’s because you’re killing it at something you excel in, or because you’re dialing in every resource available to your body and mind in an effort to perform and improve at something that’s not yet in your wheelhouse.

Just as in running a business well, in CrossFit, you’re never simply going through the motions. You’re pushing, failing, analyzing, fixing, pushing more, and growing. This process develops thought and behavior patterns that carry over into our general way of thinking and will serve any executive or entrepreneur well, inside or outside of the gym.”

Tuesday 160913

15 Rounds
Row 100 (85) Meters
Rest 90 seconds between efforts

*Score is fastest and slowest interval times”

Organized chaos, at it's finest. Okay not really that organized but work was done!

Organized chaos, at it’s finest. Okay not really that organized but work was done!

The overwhelming theme before yesterdays workout was “this is a horrible way to start the week off.” After the workout, the mood had changed and most had determined that although terrible looking on the board and possibly more terrible during, when finished the workout was a nice kick in the pants to start the week off right.  Every now and again, we like to ease into the week with something a little more relaxing like a heavy day, but yesterday I decided that this Monday seems like a good Monday to throw everything at them and see how they do.  Hope you guys are feeling good today and if you enjoyed the kickoff to NFL football, that workout should have exercised all the demons out of you.

Today’s is a little different.  We will be working on high output low time duration.  Each of the 15 rowing sprints is designed to be an all out effort.  Those 100 or 85 meters will disappear really quickly in the first few rounds, but toward the middle and end of this workout, 100 or 85 meters is going to seem like the longest distance you’ve ever rowed.  That’s a good thing.  We program these types of workout, ones with short work time and long rest between so you can gear up and give every interval your all.  

The score for today is going to be your fastest and your slowest interval.  The goal is to stay as close to your fastest time as you can.  There will be drop off and the rest will seem to go by faster with each interval completed, but push through the pain in the legs and lungs and give everything you can to each interval. The rowers can be set so that you don’t have to worry about when you finished or how much rest time you have left.  The rower will do all the math work for you, all you have to do is be ready for when the rest is over and your next interval starts.  Grab the handle and give each interval your all. After the 15th interval, you should feel like you having nothing left in the tank and you gave each interval 100 percent.

Happy rowing!



Monday 160912

For Time:
50 Box jump 24″(20″)
25 Pull-ups
50 Kettlebell swings 53#(35#)
50 Walking Lunge steps (25 per leg)
50 Knees to elbows
50 Single arm dumbell push press 40#(25#)
50 Single arm kettlebell deadlifts 53#(25#)
50 Wall balls20#(14#)
25 Burpees
50 Double unders
Run 400 Meters

Post Results to BTWB

Not everything about Barbell Club is with a barbell.

Not everything about Barbell Club is with a barbell.

Ladies and Germs, 

This week is the week. The free two week trial for Barbell Club is up and we are heading into the 12 Week Macrocycle to bring all the “gainz” to Verve. I want to touch on a couple things that I find to either be important or that have changed in the two week trial period. 

The first thing is the days and times. We have taken some feedback into consideration and have changed the days of the week to Monday, Tuesday, Thursday at 7-8pm and Saturday at 9-10am. Hopefully this will give some of those who do not want to give up their weekend Barbell Class the opportunity to participate and make “gainz”.

The other thing I would like to touch upon is the regular Class WODs. If you are planning on doing Barbell Class, I would highly recommend lowering the amount of regular class WODs you attend per week and I would definitely recommend not attending the class strength days (obviously, only if you are attending Barbell Class). The WODs and Barbell Club are completely two different programs that do not take each other into consideration when programming them. By adding in and taking out whatever you feel like, you run the risk of potentially overtraining. Train smarter, not harder. 

Lastly, how do you sign up for Barbell Class? Send an email to and Paul ( telling them that you want to become a Barbell Club member. The price is $90 for CrossFit Verve members for 12 Weeks of Barbell Club and $400 for non-CrossFit Verve members for 12 Weeks of Barbell Club. Once, you have notified and paid, you will be allowed to attend classes as well as receive an e-mail with a password to the Verve Barbell Club page on our website, link is included below:

Hope to see you all lifting weights this week!

Sunday 160911

50 reps of the following for time:
1 Sit up
1 Handstand kick up and hold for 5 seconds
1 Air squat

Post time to comments or 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.


-YOGA…..TOMORROW…..11AM – great recovery for those back squats!!

Saturday 160910

For time:
Calories on the rower
Power Snatch 95#(65#)

Post times to comments and BTWB

Sprint class working on max rep burpees, main class working on max rep deadlifts. Everyone working out together in sweet max rep heaven.

Sprint class working on max rep burpees, main class working on max rep deadlifts. Everyone working out together in sweet max rep heaven.


**Free introductory Nutrition Lecture will be Thursday September 15th @ 7pm.**

We will be canceling our last class for the day to host the lecture. For 1 for we will discuss CrossFit’s nutrition prescription of eating for wellness (paleo) and eating for performance (zone). There will be time for Q&A at the end. This lecture is open to everyone, including non Verve members. Please sign up on MBO so we can have a head count. Thank you.
Verve will be hosting 3 separate CrossFit trainer courses throughout October and November:

October 8th-9th- CrossFit Level 1 Trainer Course
The Level 1 Certificate Course is an introduction to CrossFit’s methodology and foundational movements. The course includes classroom instruction on these topics, as well as hands-on small-group training for the movements. These group sessions are conducted under low intensity with a focus on improving mechanics. Students’ movements are observed and corrected, and they engage in dialogue concerning effective coaching techniques. Large group CrossFit workouts are conducted as an example of bridging the gap from theory to practice. These workouts provide examples of how to:

-Conduct a class.
-Hold a standard of effective technique at high intensity.
-Achieve relative high levels of intensity for each individual.
-Scale for any ability level.

The Level 1 provides introductory education on the fundamental principles and movements of CrossFit. It is structured to meet two goals: 1) Provide attendees with the knowledge to better use CrossFit methods for themselves; and 2) Provide attendees with an initial and foundational education to begin training others using CrossFit.
Click here to register

October 15th-16th- CrossFit Kids Trainer Course
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.
Click here to register

November 5th-6th- CrossFit Competitor’s Course
This course is designed for athletes, and the coaches of athletes of any skill level, interested in competing in fitness competitions – be it local competitions or official CrossFit competitions such as the Open, Regionals, or the CrossFit Games. This is an advanced course that builds on the CrossFit methodology, movement technique and programming presented at the Level 1 and Level 2 Certificate Courses. The course focuses on all aspects of training necessary to best prepare for an upcoming competition: programming, nutrition, mental preparation, movement technique and workout analysis. Participants should come prepared to participate in lectures, small-group training sessions and workouts. Peers and instructors provide coaching, evaluation and feedback in interactive lectures and group work.
Click here to register

Stay tuned for more details about those weekends and workout times.