Sunday 170507

Tabata this:
Ring row
Ab-mat sit-up
Paralette lateral hops

*:20 of work, :10 of rest x 8 rounds per movement. Score is lowest number of reps maintained

Post scores to comments and BTWB

Jason laid out, trying to figure out where the weekend went.

Jason laid out, trying to figure out where the weekend went.

Saturday 170506

Working in teams of 2, as many rounds as possible in 20 minutes of:
50′ DB front rack walking lunge, 40#(25#)
50′ DB farmer’s carry, same weight used for lunge
200m Run
*Partners alternate complete rounds.

Post rounds to BTWB




The Crossfit Kitchen is a great resource for recipes when looking for ways to spice up your palette. This savory dish from Nick Massie is perfect for a warm comfort food fix. You can watch the full video here along with the original article from the CrossFit Journal. 


  • 16 oz. wild shrimp, peeled, deveined and sliced in half
  • 3 oz. Italian sausage
  • 2 c. tomato puree
  • 1 c. light coconut milk
  • 3 zucchini, rinsed and cut into noodle-like strips
  • 3 yellow squashes, rinsed and cut into noodle-like strips
  • 1 oz. basil chiffonade, saving two basil leaves for garnish
  • 7 cloves garlic, smashed and minced
  • Olive oil, as needed
  • Kosher salt, to taste
  • Black pepper, to taste  


  1. Heat a cast-iron skillet over medium-high heat.
  2. Add 1 tsp. of olive oil and all the garlic to the pan. Cook until the outer edges of garlic become golden brown.
  3. Reduce the heat to medium-low and add the sausage to the pan, breaking it into small chunks.
  4. Stir garlic and sausage together, add the zucchini and yellow squash, and fold all ingredients together. Turn heat to medium-high and continue to cook for 3-4 minutes.
  5. Add the tomato puree and coconut milk and stir to incorporate. Bring to a simmer, fold in the shrimp and cook for 60 seconds.
  6. Cut the heat, taste the sauce, and adjust seasoning to your liking using kosher salt and black pepper.
  7. Transfer to a plate, garnish with basil leaves and enjoy!
  8. You can also portion this out and refrigerate for up to 5 days or freeze for up to 6 months.

Friday 170505

2 Rounds for time:
10 Deadlifts @ 85% of 6RM
10 Muscle-ups
30 Front squat @ 45% of 3RM

Post results to comments or BTWB

When little man just wants to be close but you need to get your accessory work in!

When little man just wants to be close but you need to get your accessory work in!

THAT DARN FRONT RACK – Exerpts from Dan Pope and Fitness Pain Free (see full article here)

Are you the guy who’s pinky slips out from under the bar during a max clean and jerk?  Do your wrists kill after thrusters?  Can’t even touch the barbell to your chest during push press?

You might have a front rack issue.  

The areas that are generally limited in a poor front rack will be:

  • The thoracic spine
  • The shoulder
  • The elbow
  • The wrist

In the front rack we obviously need to get our elbows up.  This will require pure shoulder flexion.  However, we also need to get the hands out a bit wider then shoulder level.  This is going to require combined shoulder flexion and external rotation.  We also need to have a bit of scapular protraction in order to get the shoulder forward some to rest the barbell on.  Also keep in mind that if we have significant restrictions at the wrist, thoracic spine or elbow it will force more motion onto the shoulder.

Having adequate motion in the shoulder will give us a nice strong platform in order to allow our lower body to help blast that barbell overhead.  Without this, we’ll be greatly limiting our ability to transfer force from the lower body to the upper body and move big weights.

So here are three quick exercises you can use use to get that shoulder inline and improve your front rack:

Thursday 170504

As many rounds as possible in 10 minutes of:
50 Double unders
10 Power snatch, 75#(55#)
10 Box jump overs

Post rounds and reps to comments and BTWB

Men's T-Shirt

Women's Tank


It’s t-shirt time!! Verve has their newest shirt on the printing block, we just need to know how many to make. 

**We will start the pre-sale process tomorrow (Friday May 5th) and it will go for two weeks (through Friday May 19th @ 5pm).**

How does the pre-sale work??
1) Go to our self serve square system or Online Store

2) Pick the item(s) you want. Shirt or tank or both and sizes for anything.

3) In this same area there is  box labeled “Notes and Quantity”, in this box we need you to type your name for the order. Why?? Because we can’t always read your signatures. :) This helps us distribute the orders when they arrive at Verve. 

4) Check out using a credit card and you are done. 

We will have a log of all the orders that will be sent in after 5pm on Friday May 19th. It may take a week or so to get the shirts printed and back to Verve, then we will happily notify you to come pick your order up. Let us know if you have any questions. 


Speaking of questions. . . . got any questions about nutrition?? (and she seamlessly transitions to the next topic)

Monday May 8th @ 8pm, Verve will be hosting a nutrition talk. We will intro with why nutrition is even important (it’s our hedge against sickness and chronic disease), why what we eat is important (it’s all about those balanced hormones), and how adding in precision and accuracy can help us find our optimal performance levels (I’m talking about the Zone). This is a basic intro to nutrition, but it is important to understand that just like CrossFit, we will be coming in at different stages in our nutritional journey. Meaning we may all be starting in different places. We can scale nutrition just like we scale workouts. So stop by Verve, get the basic info and then let’s find a way to make it work for you. 

This talk is free to anyone interested, even your friends that are not members of Verve. We simply ask that everyone sign up in MBO so we can have a head count. Let us know if you have any questions.

Wednesday 170503

Front squat

Post results to comments or BTWB

Ron working through deadlifts during the Everyday Warrior Battles Series workout.

Thank you Ron Solt, for your brutal honesty regarding your first CD!  That is why we love you!


#1 – What is your hometown? Central City, Nebraska

#2 – How did you get started in CrossFit?  My sister talked me into trying it, glad she did.
#3 – Do you have a favorite workout or movement?  All I really know about any of the workouts is that no matter what, they always win the battle.  I do enjoy rowing and any barbell workout.
#4 – What is the screensaver on your phone right now?  I have a picture of a NYC street with its buildings in black and white and the cabs are yellow; it has absolutely no meaning to me other than I like the color contrast.
#5 – What was your first CD?  I really want to lie and say it was something cool like Zeppelin or Hendricks, but embarrassingly it was New Kids on the Block. (YES!!!)
#6 – Any advice for a new CrossFitter or someone wanting to try CrossFit?  As someone who is very new and was very apprehensive, I would tell them to stop letting the fear of what could happen be the reason for nothing happening and this is true both of taking the first step to attend a crossfit session and each and every skill or movement that you do in each class.  

Tuesday 170502

For time:
Calories on the rower
Handstand push-ups
Burpees over the rower

Post time to BTWB

Great turnout for the DeVito memorial workout on Sunday. Thank you to everyone that came.

Great turnout for the DeVito memorial workout on Sunday. Thank you to everyone that came.


As discussed in a previous blog, we will be switching up our PM schedule starting June 1st.  We will be removing one PM class and moving the start of the classes to 4:30, 5:30, and 6:30 PM with Open gym running from 7:30 until 9:00.  The idea is we want classes to have more attendees and by having one less class, the energy in the remaining classes should be enhanced.  Regarding Open Gym This now gives us Open Gym hours from; 7:30 am – 9:00 am, 10:00 am – 11:30 am, 1:30 pm – 4:30 pm, and 7:30 pm – 9:00 pm.  For those of you that have asked, via the suggestion box, for Open Gym all day long we won’t have that, as our primary focus is and always will be running group classes, but based on the above hours, this gives us Open Gym in the morning, afternoon, and night for extended periods of time.

Speaking of the suggestion box, we received a few suggestion about bringing back a Gymnastics class. We are going to bring Gymnastics back starting in June.  Right now we are planning on having the class on Thursdays at 5:30 pm – 6:15 pm.  The class will follow a 10 week progression.  We will have to limit the class to 12 people and it will be a hard cut off due to the movements that will be covered and the attention each participant will require.  You can sign up via MBO and once the spots are filled, we will have a few wait list spots.  If you show up but are not signed up you will be turned away so please sign up early and if you can’t make it please remember to cancel your sign up so others will be able to attend. The class is free as it was in the past.  Paul will be running the class and he is going to create a warm up that he will post online.  With the class only being 45 minutes long, participants should come early and warm up on their own, and those that attend the 4:30 PM class will already be warm but it would be beneficial to still follow some of the warm up routine that are gymnastic specific.

Thanks to all that have submitted suggestions and comments so far via the suggestion box. Unfortunately the request for higher quality toilet paper is one that we won’t be able to deliver on.  The system just can’t handle it so from here on out it’s 1 ply.  We apologize for this, but we can’t have the system backing up anymore and the 1 ply is a way to make sure the system runs smoothly.  Sorry Kaplan.

We have received some great suggestions, including harder warm ups and more moving in classes.  For people like Ali Nichols that love going 50% in warm ups, be prepared for your 50% intensity to be increased.  Many long time Ververs will remember back in the day when the warm ups were sometimes more difficult than the workouts.  Look at a class as the entire hour you are in it and take advantage of the work you put in that doesn’t get recorded on the white board.

Keep the suggestions coming and we will do our best to discuss them and implement as many as we can. Anything we do or change can’t be unchanged and our primary responsibility is implementing changes that benefit as many people as possible.  If we find that changes made aren’t working out for the majority we will go back and find solutions that work.

Monday 170501

Push press 3-3-3

Push jerk 2-2-2

Split jerk 1-1-1

Post loads to comments and BTWB

Marty and Courtney taking a friendly stroll through fitness

Marty and Courtney taking a friendly stroll through fitness


May 19th- 21st– CrossFit Games South Regionals in San Antonio, TX- Alamodome

May 29th– Memorial Day- “Murph”

June 10-11thCherry Creek Triple Threat – Teams are already forming, and preparing for this fun event!

July 8-9th– CrossFit Kids Seminar – For registration and details, please visit the CrossFit Training Page

August 1st-6th CrossFit Games!!

August 19th– Femme Royale at CrossFit Verve! Get your gal pals together, and register HERE

Have a great week, athletes! 

Sunday 170430

“DeVito Strong”
77 pull-ups

Then, 4 rounds:
8 Deadlifts, 135#(95#)
8 Hang power cleans, 135#(95#)
29 Walking lunge steps

Post times to comments and BTWB

Sarah DeVito

Sarah DeVito


Today we come together as a community to honor a dear friend that left this earth far too early. Whether you knew Sarah or not, she represents something bigger. Her battle was unfortunately one that too many of us can relate to. Too many have had to watch someone close lose their battle with cancer or have fought the battle themselves. So while today will be a day for those closest to Sarah to enjoy each other’s company, share stories and laughs, cry and fight the frustrations that come with wondering why life is the way life is, today is also a day for anyone who stood beside another fighter, another loved one battling cancer. Today is for anyone that supported their friend or family during their hardest time, and made sure they were not fighting alone. Today we honor our friend, we salute her hard fought fight, we remember who she was before cancer enter her world, and we also stand together as a show of support for anyone else that simply needs it. Let the loss of our good friend be what brings us together to be even stronger. 

Thank you Sarah for being in our lives, we are all better for having known you. 

Saturday 170429

As many rounds as possible in 12 minutes of:
2 Rope climbs
10 DB push press, 40#(25#)
30′ DB weighted bear crawl, 40#(25#)
As many rounds as possible in 12 minutes of:
2 Rope climbs
10 DB push press, 40#(25#)
30′ DB weighted bear crawl, 40#(25#)

Post rounds to BTWB


A tasty spin on baked sweet potatoes, courtesy of skinnytaste

*Remember athletes, tomorrow (4/30) we will be honoring our dear friend, Sarah DeVito, during the 9am and 10am classes with a celebration to follow starting at 11am. Classes are free to all, please be sure to sign up on MBO to reserve your spot. 



Swapping bread for sweet potatoes makes eating a Sloppy Joe so much healthier!


  • 4 medium (7 oz each) sweet potatoes, washed and dried
  • 1/2 lb 93% lean ground beef
  • 1 teaspoon seasoned salt (such as Montreal Steak)
  • 1/3 cup chopped carrot
  • 1/3 cup chopped onion
  • 1/3 cup chopped mushrooms
  • 2 tablespoons chopped red bell pepper
  • 1 clove garlic, minced
  • 1/2 tbsp red wine vinegar
  • 1/2 tbsp Worcestershire sauce
  • 8 oz can tomato sauce
  • 2 teaspoons tomato paste
  • 1/3 cup water
  • 1 chopped scallion, for garnish


  1. Cook the sweet potatoes by poking holes all over with a fork, then cook in microwave 7 to 10 minutes, or slow cooker low 6 to 8 hours or oven 425F about 45 minutes, or until tender.
  2. Heat a medium skillet over medium high heat. Add the meat and steak seasoning to the pan and cook, breaking it up into small pieces. Add the onion, garlic, carrots, mushrooms and red peppers to the skillet. Reduce heat to medium and add red wine vinegar and Worcestershire sauce, cook 4 to 5 minutes. Add tomato sauce, paste and water to the skillet, stir to combine. Cover and reduce heat to simmer and cook until carrots are tender, about 15 to 20 minutes.
  3. To serve, cut sweet potatoes open, sprinkle with a pinch of salt and top each with 1/2 cup of meat and scallion for garnish.


Yield: 4 Servings, Serving Size: 7 oz potato, 1/2 cup meat

  • Amount Per Serving:
  • Calories: 259
  • Total Fat: 4g
  • Cholesterol: 35.5mg
  • Sodium: 586mg
  • Carbohydrates: 40g
  • Fiber: 5.5g
  • Sugar: 4g
  • Protein: 15.5g



Friday 170428

21-15-9 Reps for time:
Front squat @ 75% of 5RM
Burpees over the bar
Toes to bar

Post results to comments or BTWB


This video has a very creative way to ease some of the pain and possible loosen up the surrounding structures of your hip capsule.  PLEASE NOTE: If you have been having hip pinching for a while, please make sure to go see a physical therapist to properly diagnose the issue and create a corrective plan.