Friday 140718

Every minute on the minute for 20:00:
Odd minutes: 5 pull-ups 10 push-ups 15 squats
Even minutes: 5 clean & jerks, 135#/95#

Post load to comments or BTW


IMG 9785 475x316 Friday 140718

Just Sam, Robyn, and Anna killing some sled work at 9am!


We have all been in this scenario: You wake up, can barely move your arms to put on your shirt and have to sit on the bed just to get your legs high enough to put your pants on.  We moan and groan about our “stiff” shoulders and our “tight” legs.  Well, little do you know, there is something very physiological happening in your body to make this happen and if we don’t do something about it, it will only get worse.  The following is an article written at CrossFit Invictus regarding what that tightness is and what it can lead to.

The Fuzz
Written by Calvin Sun

Fuzz 300x200 Friday 140718

Most movement issues we see are due to what most people describe as muscle “stiffness” and/or “tightness.” In reality, your muscles are really numerous sliding surfaces built upon more sliding surfaces. Often problems arise when these surfaces no longer slide very well. Take a look at the photo above, see the cobweb-like structures on both sides? That is fuzz that has accumulated in between tissue surfaces. “Fuzz” is almost like an adhesive in that it causes your sliding surfaces to stick together as if they were glued down. This can result in poor positioning, diminished force production, and tends to rob you of maximal efficiency and performance. Even worse, you can put yourself on the fast track to injury if you let your untamed fuzz accumulate. You probably didn’t know it, but you are a fuzz making machine. Dr. Gil Hedley explains further in this video (just a warning, it does contain images of human cadavers so don’t watch if that kind of thing bothers you or if you are reading this while eating your lunch). WARNING: The video is VERY graphic, so if you have a weak stomach or just ate, please do not watch.  I feel it is useful so you can see what this stuff actually looks like in your body. IF the video does not come up, you can watch it here

So, what causes fuzz to build up? There are a lot of reasons, but the bottom line is that inflammation is the primary cause. Typically this is inflammation from muscular damage like that sustained from working out, but it can also be worsened by systemic inflammation from a poor diet or disease. Inflammation from working out is unavoidable. However, you can make things easier on your body by icing your muscles and joints as well as avoiding foods that can cause inflammation – grains and gluten, for example.

As Dr. Hedley notes, you need to stretch and move in order to “melt” the fuzz that is building up in your body everyday (and it’s probably no coincidence the stuff resembles cobwebs). This is one of the many reasons why we perform dynamic warm-ups as part of our group classes. It’s also part of why we instruct everyone on self-myofasical release (ex: foam roller and lacrosse ball) techniques as well as band-assisted stretches. Yoga and massage therapy are also great ways to help keep the fuzz at bay. Whatever you choose, just make sure you are being proactive in your tissue health and working to reduce the amount of fuzz in your tissues.



-Tomorrow will be the Chris Hinshaw seminar at Verve, so we will have 1 WOD @ 7am at Verve.  The WOD’s at 9am and 10am will be at 1150 S Rooney Rd, Morrison, CO. Get ready for some hill sprints!

-CrossFit Games will be airing LIVE at Verve starting Wednesday and through the weekend.  

-Verve Pool Party July 26th @ 2pm at the Exdo Center!  

Thursday 140717

In teams of 3, complete the following for time:
60 x 50m sled sprints, 90#(70#)

Post times to comments and BTWB

IMG 0177 475x712 Thursday 140717

Lexi getting some gymnastics work in on our makeshift pommel horse.


Verve is hosting an in house Non-Sanctioned Olympic Lifting Meet. #whatsupwiththat

Saturday August 2nd Verve will be hosting an oly meet starting at 2pm (no changes will be made to the regular Saturday class schedule). The cost is $10 per athlete, to register you simply need to email and hand over $10. The last day to register for the meet will be Monday July 28th @ 8pm.

So what does all of this mean? Specifically what is “Non-Sanctioned”? Non-Sanctioned means we will be getting our lift on in a less formal setting. The purpose is to introduce an athlete to USA Weightlifting style competitions in a more relaxed environment but with the some of the same International Weightlifting Federation rules to be followed.

  • Non-certified weights and bars are being used.
  • Competition will be conducted in kilograms.
  • One piece singlet not required.
  • Technical infractions, such as press-out, knee touch, bar oscillation will be noted and penalized with a “no-lift”.
  • Weigh-ins will be clothed and in kilograms.
  • Attempt time limits will not be rigidly enforced.

You will have three attempts to reach a 1RM snatch and three attempts to reach a 1RM clean & jerk. You will have to declare your weights, in kilograms, before lifting. The bar will be preloaded before you enter the platform. There are three judges watching each lift to determine if it is a good lift or an unsuccessful lift. There will be prizes for 1st, 2nd, and third place. These prizes are based on the athlete with the highest Olympic Total in comparison to their bodyweight. The Sinclair Coefficient is used to find an athlete’s Total, the athlete’s sex is taken into account. So everyone will be competing against everyone.

Joylyn will be hosting a 30 minute clinic on Monday July 28th @ 7pm to help explain how to prep for an oly meet. How to choose and warm-up to your opening weight, how to choose the weight for your second and third lifts, and help answer any other questions you may have. There is some strategy to competing in an oly meet, come learn all about it.

Spectators are welcome. Come see some heavy lifting and join in the PR celebrations. If you would like to volunteer to help during the meet please email, the goal is to give every competing athlete their own water boy/ girl. I kid. Kind of.

Wednesday 140716

30 Snatches, 135#/95#

Post scores to BTW.

chicken enchilada bake 475x229 Wednesday 140716

Chicken Enchilada Bake

Chicken Enchilada Bake

Recipe from Juli Bauer at (click here for the original)

Zoned by our very own Robyn Kunick-Bosch


  • coconut or olive oil spray, for greasing baking dish
  • 1 pound cooked, shredded chicken (I used a rotisserie chicken) (16PRO)
  • 1 (14 ounce) can El Pato enchilada sauce (3CHO)
  • 490g (~¾ cup) of 505 jarred or any canned diced green chiles (2.5CHO)
  • 357.5g (~2-3) orange bell peppers, seeded and diced (or any color you like)(2.5CHO)
  • 97g (~⅔cup) red onion, diced (1CHO)
  • 2 garlic cloves, minced
  • ½ teaspoon chili powder
  • ½ teaspoon dried oregano
  • salt and pepper, to taste
  • 2 eggs, whisked
  • cilantro, to garnish
  • goat cheese, to garnish (optional)


  1. Preheat oven to 350 degrees. Grease an 8×8 glass baking dish.
  2. In a large bowl, add shredded chicken, enchilada sauce, green chiles, bell pepper, onion, garlic, chili powder, oregano, and salt and pepper. (feel free to be generous with the salt) and mix well.
  3. Then add eggs and mix well to incorporate.
  4. Pour mixture into baking dish.
  5. Place in oven and bake for 1 hour and 15 minutes. Check at 1 hour to see if eggs have completely cooked through and cook extra 15 minutes, if needed.
  6. Let rest for 5 minutes then garnish with goat cheese (optional) and cilantro.

Total Zone Blocks 18 PRO, 9 CHO

Weigh out entire dish when done cooking minus the weight of the dish and divide by 18 to tell you how much 1 PRO/0.5CHO weighs.

Throw a little sliced avocado or guacamole on top to balance out the fats.


Tuesday 140715

For time:
10 Rope climbs
100m Walking lunge
50 Dips
100m Walking lunge
10 Muscle-ups

Post time to BTWB.

IMG 0245 475x316 Tuesday 140715

Josh Wrede coming in hot and ready for action!

Rather than one post about one topic, today I present to you to a collection of articles from the Web about topics that are interesting and should provide something to read during the day.

Burnout: The Enemy of Sleep: The Atlantic 

The above link is about Arianna Huffington, the creator of the Huffington Post and how after a long trip working long hours, she returned home and collapsed in her living room.  She hit her head on desk and ended up breaking her cheek bone.  This was the point at which she knew that something had to give.  She provides advice on how to make sure you’re getting enough sleep and how this means having to say “NO” to  things that may be fun or important.

Understanding CrossFit and the Intensity Prescription by Jon Gilson

Intensity is the independent variable in our workouts.  What you consider intensity, might be something completely different to the person next to you.  From the “What is CrossFit” L1 Lecture, “Intensity must be pursued relative to the physical and phychological tolerance of the individual.”  Based on the condition of the trainee intensity varies and this should be monitored by the trainer and the trainee.  This is the reason we may tell someone new to do fewer reps or take some weight off the bar.  Read the above to learn more. 

These Fruits Were Made for Grilling The New York Times

Ever tried grilling watermelon?  How about apricots?  The above links to an interesting article that talks about an unconventional way to eat fruit and also provides links to a few recipes.  You don’t need to use the grill either, most of the recipes can be made in the house by using a grilling pan or even an indoor grille.  Take a read and let us know if you’ve tried any of the interesting recipes.  

Monday 140714

Every minute on the minute, for 15 minutes complete:
30 Double unders
1 Squat clean, 205#/135#
2 Split jerks, 205#/135#

Post scores to BTW.

IMG 0253 475x316 Monday 140714

Luke – Snatch-grip deadlifts. Building that posterior chain.

Building Your CrossFit Engine by Colby Knepp

Your posterior chain is your engine. 

According to Coach Greg Glassman, “Powerful hip extension alone is necessary and nearly sufficient for elite athletic performance. That is, our experience has been that no one without the capacity for powerful hip extension enjoys great athletic prowess, and nearly everyone we’ve met with that capacity was a great athlete.”

Powerful hips = better athleticism. Better athleticism = better CrossFitting. Better CrossFitting = abs. Because that’s what were all really after.

So, how do you get a stronger, more powerful posterior chain?

First, you need to be pulling heavy from the ground. Deadlifts will give you the most bang for your buck. Snatch grip deadlifts will strengthen position and posture for the first and second pull of the snatch and also build some some strength in the upper and mid-back.

Second, read this article in its entirety and add these exercises into your pre-WOD warm up routine.

Of course building your posterior chain is only one part of the equation in becoming efficient at CrossFit (skills, lungs, mental toughness, good movement to name a few), but it sure helps to have powerful hips.

Sunday 140713

For time:

Row 1000m
50 Ring pushups
Row 750m
30 Ring pushups
Row 500m
20 Ring pushups

Post to comments and BTW.

IMG 0099 475x712 Sunday 140713

Welcome to Verve Patrick!

Upcoming this week, you’ll find it is deload week from our current strength cycle of olympic lifts.  Fun workouts will still keep you challenged and testing your fitness, you just won’t see the same hang cleans and hang snatches from the last couple months.  We’ll be testing some new 1RM next week, so plan on joining us and seeing how strong, powerful, and technically sound you are!

Also, we’ll be hosting a Track Day next Saturday, so come on out and get a great workout and find out how truly fast your sprints, 400m, etc are!  If you want to join us at Verve, on Saturday we’ll be hosting Coach Chris Hinshaw for his Aerobic Capacity Seminar.  Sign up via MBO Seminars or our Events page link.  Cost is $150 for the day and will involve 2 workouts and 4 lectures to help you develop your aerobic capacity and improve your resistance to fatigue. 

Saturday 140712

Partner “Lumberjack 20″

20 Deadlifts, 275# (185#)
Run 200m w/ med ball 20# (14#)
20 Kettlebell swings, 70# (53#)
Run 200m w/ med ball 20# (14#)
20 Overhead squats, 115# (75#)
Run 200m w/ med ball 20# (14#)
20 Burpees
Run 200m w/ med ball 20# (14#)
20 Chest to bar pullups
Run 200m w/ med ball 20# (14#)
20 Box jumps, 24″ (20″)
Run 200m w/ med ball, 20# (14#)
20 DB Squat cleans, 40# (25#)
Run 200m w/ med ball 20# (14#)

In a team of 2, one partner runs, while other partner completes 20 reps of task. Switch before moving on to next task.

Post time to comments and BTW.

IMG 0141 475x712 Saturday 140712

Eddie hitting his post WOD accessory work hard on a beautiful summer day.

Free Saturday Intro class at 8am.  Next Foundations Program begins Monday, July 21 at 7pm.  Looking to get started with us?  Email to get signed up or with any questions.

Friday 140711

Hang snatch 2-2-2-2-2
Bench press 3-3-3
Snatch grip deadlift 3-3-3

Post load to comments or BTWB

IMG 0233 475x712 Friday 140711

Aleidis still working on her fitness whilst growing a young one!

 The Other Side of Grip Strength

Harkening back to a couple of weeks ago, there was a post regarding how to build better grip strength.  There is a whole other side to having a strong grip….. your forearm extensors.  The forearm extensors help to open the hand, extend the wrist, and move the fingers.  How does this relate to grip strength?  If we work so much on working the muscles to close the hand and don’t work conversely to work on the opening of the hand, then we create an imbalance.  This imbalance can lead to tight and overworked muscles, wrist pain, and elbow pain.   What also contributes to that weakness/fatigue is that we live in a land where computers consume a lot of our daily time, we type our reports, update our status’, act like we are working when the boss is looking.  Little do we realize, our forearm extensors are doing lots of work continuously holding our wrists up and moving our fingers to type those words.

A great exercise to work on the muscular endurance of your forearm extensors and help with wrist and elbow pain is Banded Hand Opening.  All you need is a thick (about 1/2″) rubber band.

Step #1 – Place the band around the tips of the fingers including the thumb.
Step #2 – Open the fingers, fighting the tension of the rubber band.
Step #3 – Repeat for 2 – 3 sets for 15 reps.

Watch the following video for a GREAT stretch to do throughout the day and before workouts that will help to loosen the forearm extensors.


JULY 19TH – HINSHAW SEMINAR: A few spots are still available.  Go to the Events page for more details and registration.
JULY 26th – VERVE POOL PARTY: 2pm – 5pm @ the pool @ Exdo Center
AUGUST 2ND – IN-HOUSE OLYMPIC LIFTING COMPETITION – e-mail for all of the fun details!

Thursday 140710


3 Rounds for time of:
21 Deadlifts, 185#(125#)
15 Pull-ups
9 Front squats, 185#(125#)

Post times times to comments and BTWB

IMG 0192 475x316 Thursday 140710

There’s never a bad time for a “Gun Show”. Just ask these guys.

That was intense. Continued musings by the one and only C-Shep, #whatsupwiththat

If you have been paying attention then you have possibly picked up on a theme for the past several Thursdays. Mechanics, Consistency, and . . . wait for it . . . wait for it . . . INTENSITY!! I covered the importance of mechanics, poor movement leads to injuries. Then I addressed consistency, we have to do it right a lot of times to create good muscle memory and help us achieve our goals, again, pain/ injury free. And now here we are, at the last word in a short motto used to promote  the understanding behind why we do what we do, intensity. Intensity is described in the CrossFit Level 1 training guide as “the independent variable most commonly associated with maximizing favorable adaptation to exercise.” Simply put, we train hard because we want to see the results of our efforts, be it heavier lifts, improved gymnastics abilities, decreased body fat, etc. Intensity is our results. As our adaptation to exercise changes over time, our level of intensity changes. Which is why we say that CrossFit is for anyone and everyone. 

I’ve had friends tell me CrossFit looks “intense”. They tell me they’ve seen it on TV and there is no way they could do that. I know immediately they are referencing the CrossFit Games, and I would agree, it definitely looks pretty intense. But that is when I am quick to the charge to tell them that CrossFit is infinitely scaleable, and it’s intensity is proportionate to their abilities. There are two kinds of intensity, relative  and absolute. Absolute intensity refers to the numbers behind the work being done. Every time you perform an air squat you move your body weight a set distance. I can plug the numbers referring to your weight, your height, and the number of squats performed in a given amount of time into an equation (force x distance/ time) and come up with a number. That number represents the amount of power you produced doing air squats. Cool. So what’s that mean to me? Do I get to walk around and brag about that number, “Hey guys, check it out. I just produced 21,000 foot pounds per minute. Jealous much?” Well, actually, you can. It’s pretty cool to sit back and plug the numbers in and have that perspective, but as I feel like I’ve dazzled you enough with my giant math brain, let’s move on to relative intensity. 

Relative intensity is just like it sounds, it’s relative to each individual person. Relative intensity is different from one person to the next. CrossFit HQ quoted Matt Chan in a tweet saying, “Should grandma do CrossFit? Absolutely grandma should do CrossFit.” That tweet gave a link to an article in which Matt describes how grandma doing CrossFit may not look like a twenty something year old doing CrossFit, but they will both walk away getting the fitness they needed. We do this everyday. We scale WODs, we cut reps, we decrease weight, we modify movements. All of this is to give each individual athlete their relative intensity for that given WOD. Sometimes it’s hard to do those scales, to make those modifications. We tend to think doing that will rob us of our intensity. We are only as intense as we are powerful and we are only as powerful as we are intense. We can get the results out of anything if we put power and intensity into it. Maybe one day we lighten the load too much, we cut the reps too much, we scale the WOD too much. No such thing. We simply move faster and we create a different intensity, one where we do unbroken sets of reps, we never take a break and stop moving, we hold on to the bar the whole time. And then we walk away knowing we can do more for the next time. 

CrossFit is intense. But that intensity is relative to each person needs. Grandma needs to be able to sit down and stand up without help. I need to be able to front squat the equivalent of a small pony so I can be the fittest woman in the world. When a workout with front squats shows up I’m working out right next to grandma, she may be doing air squats to a box and I may be doing 125# front squats, we are both experiencing intensity and increasing our fitness relative to our needs. 

So why is intensity last? Because if I don’t have good mechanics consistently then I can’t increase my intensity. I can’t increase the load or add in more reps. If I focus on intensity first then it goes back to the idea of poor mechanics over time leading to injury. Mechanics, Consistency, Intensity, it’s not just a catchy phrase, it’s a guide to getting results safely and efficiently.

*In-house Oly Meet Saturday August 2nd @ 2pm. $10/ athlete. Sign up by emailing me @ Never participated in an Oly meet before? No better time to give it a shot. 

Wednesday 140709

10 rounds for time of:
5 pull-ups
5 push-ups

5 rounds for time of:
10 GHD sit-ups
10 hip extentions

2 rounds for time of:
25 wall-ball shots, 20-lb. ball
25 box jumps, 24-inch

**Rest as needed between couplets.

Post time for each couplet to comments or BTWB

IMG 0219 475x316 Wednesday 140709

Those who workout together, mobilize together.

Here is a delicious chicken salad that I found on The CrossFit Kitchen.  You can add some apples or artichoke hearts or put your desired amount into a halved pepper to get some extra carb blocks.

Chicken Salad


1 lb. 14 oz. chicken
4 bell peppers, chopped
6 cups celery, chopped
1 1/2 cups onion, chopped
2 eggs
2 limes
~ 1/4 cup mustard (to taste)
2 tbs. curry powder

1 cup slivered almonds


1. Grill chicken in a skillet.

2. Chop peppers, celery and onion.

3. Dice grilled chicken into bite-sized pieces.

4. Mix chicken, peppers, celery and onions together in a large bowl.

5. In a separate bowl, squeeze limes and mix in eggs, mustard and curry powder.

6. Stir dressing well.

7. Add dressing and slivered almonds

to the chicken and vegetables.

8. Stir well. 

 A rounded 1/2 cup of Chicken Salad contains approximately 1 block of protein, a 1/4 block of carbohydrate and 1 block of fat. Simply eat an additional 3/4 block of carbohydrate for a complete 1-block meal.