Tuesday 160510

2 Rounds for time:
10 Ring Muscle-ups
5 Power clean and jerks (pick your own weight)

Rest 5 minutes

2 Rounds for time:
10 Bar Muscle-ups
5 Power clean and jerks (pick your own weight)

Post time and weight to BTWB

Edie and Walter working through some partner deadlifts

Edie and Walter working through some partner deadlifts

Grip is so important in many exercises we do.  From pull ups to kettlebell swings and anything that requires us to hold on to the barbell for long periods of time, grip is sometimes the deciding factor to being able to continue working or having to take a rest.  Below are a few exercises to help develop grip strength.  You can see that we’ve been programming a few of these in our post workout accessory training.

Plate pinches 
As the name suggests, this is a great exercise for developing pinching power and your pinch grip. Grab a pair of 10lb. plates (the steel kind, not the bumpers) and place them together, with the smooth side facing outwards. Wedge them into your palm and use your fingers to pinch them together. Keep a log of how long you can hold the plates together, and always try to grind out a few more seconds each time you try the exercise. If it starts to get easy, add another pair of 10’s and go from there.

Farmer carries
train grip_farmer carry
Pick your equipment of choice—be it a pair of dumbbells, kettlebells, sandbags, etc.—and place them by your side, close to your feet. Deadlift the weight up, taking care to ensure that your arms and back remain straight, and that your head is held in a neutral position. Pinch your shoulder blades together and lock your upper torso into a tight position—no rounding or wobbling. Taking short, choppy steps, walk in a straight line to your target destination. Drop the weight, and repeat.

Bar Hang
train grip_hangJump up to a pull-up bar and hang there until you fall off. If you can hang for over a minute, increase the difficulty by putting a dumbbell between your ankles, wearing a weight vest or using a dipping belt. If you’re up for a real challenge, try hanging with only one arm.

For these and a few more examples, please read the full article from Box Life Magazine HERE.

Monday 160509

For time:
Row 2000 Meters
100 Double unders
Run 1600 Meters
100 Double unders

Post time to BTWB

I know I’m probably late to the party on this, but I’m getting more and more into podcasts.  My interests range from fitness related podcasts to business podcasts as well as general pop culture podcasts, although the last one I’m not too proud of.  I know way to much about certain celebrities than I should.  

Our very own Paul Buono has launched a new podcast with his friend Angelo and a lot of behind the scenes help from Paul’s brother.  The podcast is called; Not All About Fitness.  The above video is a quick glimpse into the type of content the podcast will feature. 

New episodes are released Thursdays.  Make sure to follow them on all their social media platforms.  The topics range outside of just general fitness and these guys have access to some pretty prominent people in the fitness industry as well professionals in other walks of life.  

For the website with video podcasts click HERE 

Below is a video of some outtakes from their trip back east.  Basically it’s Paul being Paul except he has a shirt on.


Sunday 160508

For time:
50′ Handstand walk
10 Toes to bar
40′ Handstand walk
15 Toes to bar
30′ Handstand walk
10 Toes to bar
20′ Handstand walk
15 Toes to bar
10′ Handstand walk
10 Toes to bar

Post time to comments of BTWB

Breakfast burritos!!!

Breakfast burritos!!!

I and many other people at the gym are on the perpetual hunt for the perfect breakfast burrito!! (if you have any suggestions, leave them in the comments).  Since we are adults and can’t go someplace different every day to find it, we must learn how to make one on our own!  The recipe below, from fitfoodiefinds.com would be great for a Sunday prep day, throw them in the freezer and pull them out when you need one.  You can see the full recipe here.

**For those tracking your macros, the fat is pretty high. Easy ways to get it down would be to use turkey bacon instead of regular bacon and 2 egg whites instead of one full egg.**

  • 8 eggs, large
  • splash of milk
  • 1 tablespoon EVOO
  • 1 tablespoon minced garlic
  • 1 red pepper, finely minced
  • ½ red onion, finely minced
  • 4 piece of thick-cut bacon, cooked until crispy
  • salt and pepper, to taste
  • 4 Flatout Flatbreads (Multi Grain with Flax)
  1. Place EVOO and minced garlic in a medium sauce pan. Turn to medium-high heat and cook until oil is heated. In a large bowl, whisk 8 eggs and a splash of milk. Set Aside.
  2. Add in red pepper and onion to the pan and sauté for a few minutes or until onions begin to turn translucent. Then, add in eggs and sauté for 3-5 minutes or until cooked.
  3. Place ¼ of the egg mixture and a piece of cooked bacon.on top of a Flatout Flatbread. Then, sprinkle with cheese. Wrap tightly. EAT.

Servings (makes 4 burritos)
Fat: 20g  ***substitute
Protein: 25g
Carb: 22g
Fiber: 9g

Saturday 160507

In teams of 2 complete the following for time:
50 Deadlifts, 185#(115#)
10 Rope climbs, 15′
40 Shoulder to overhead, 135#(95#)
10 Rope climbs, 15′
30 Syncronized burpees over the bar
10 Rope climbs, 15′

One person works at a time (except during synchronized burpees)

Post times to comments and BTWB

Femme Royale ladies only competition is coming to Verve!!

Femme Royale ladies only competition is coming to Verve!!


Hey ladies!!!

Femme Royale is a women’s only team competition. It is an event that is put on throughout the US and Verve is lucky enough to be a location picked to host this awesome competition. 

“Femme Royale Women’s Competition is about bringing out women who normally wouldn’t compete. Maybe they don’t have the confidence, skill set, or fear competing. We believe that getting women in a challenging yet safe environment they can overcome their fears. Their experience will build confidence and translate into other areas of their lives.”

This is a one day event that will be held at Verve on Saturday August 13th. The Femme Royale competitions are perfect for women of all ages and fitness abilities through the use of three categories of competition: the RX Division, 50/50 Division and the Fun (Scaled) Division. An example of the differences between the divisions is with pull­-ups; many women would like to compete more but struggle with stringing together multiple sets of unassisted pull­-ups. The 50/50 Division has the standard of unassisted pull-­ups – like kipping or butterfly pull-­ups – but for those women who still struggle with unassisted pull-­ups the Fun Division allows for banded or jumping pull-­ups (depending on workout design). The RX would be a more for an advanced athlete, who have competed previously and would be able to perform advanced movements such as muscle ups or handstand ups. Registration includes a competition tank top and there will be prizes for the top teams in each division. 

Not all the action for this event will be about the competition. There will be plenty of vendors, food, and music. Guys, are you feeling left out? What better way to support the women in your life then by volunteering to help out while they compete. Verve will need help judging the competition and with equipment for the workouts. Stay tuned for volunteer sign up. 

Registration for this event has already gone live. For more information and to get registered, click here.


Friday 160506

For load:

15 Minutes to work up to a heavy 2 rep back squat
15 Minute to work up to a heavy 3 rep front squat
5 Rounds for quality of:
2 Back squats @ 80% of 2 rep back squat
:30 Handstand hold

Post load to comments or BTWB

Lots of action in the Sprint class!!

Lots of action in the Sprint class!!


Proper positioning is key to successful, injury-free movement in CrossFit.  When we can’t get into the correct positions in a particular movement, such as our chest dives forward in an overhead squat or our back rounds when we go deep into a squat, this can lead to many unsuccessful lifts AND increase your potential for injuries!!!  Why can’t you get into the position is the question.  We often assume and apply the scarlet letter to just mobility issues, but it could be a wide range of things.  Reasons why you can’t get into the correct position:

-Strength Issues
-Motor Control Issues
-Joint Capsule restrictions
-Soft Tissue tightness
-General muscle tightness

As there are many reasons why you can’t get into the correct positions, there are just as many ways to work on getting into those awesome positions.  Below is an article from CrossFit Invictus that discusses some of the tissue and joint issues and how to work on them.  Next week I will address some of the strength and assessment of joint capsule issues.  You can see the full article here



Mobility should be a proactive approach, not a reactive one. In other words, don’t wait until problems arise before you address them. Too often I will see athletes finish a workout that might have hundreds of repetitions of loaded squats or pressing and do absolutely nothing to address the potential issues that are usually right around the corner. Having said that, there’s a great deal you can do to prevent injury, speed recovery, and improve performance. We can break down mobilization into three primary modalities: soft tissue work, stretching, and joint mobilization.

Soft Tissue Work
There are a number of modalities within soft tissue work. In gyms, self-myofascial release (SMFR) is the most common form of soft tissue work. Tools such as foam rollers, massage sticks, theracanes, and lacrosse balls are common tools for this modality. SMFR can be performed before or after training sessions. Sometimes SMFR alone isn’t enough and an athlete will have to seek out a massage therapist, chiropractor, or physical therapist who is trained to deal with issues outside the scope of a fitness coach. Modalities such Active Release Technique (A.R.T.), Rolfing, Muscle Activation Technique, Structural Integration, and Trigger Point Therapy are amongst the techniques you will find utilized by professionals. If you are experiencing sharp, shooting pain, your coach should refer you to an appropriate medical professional.

Static stretching and proprioceptive neuromuscular facilitation (PNF) stretching are the two most common ways to stretch short, tight muscles. Static stretching normally involves using stretches that hold the target muscle in a lengthened position. Through autogenic inhibition, this method allows for increases in passive range of motion. Static stretches are typically held for at least 30 seconds. PNF stretching comes in a variety of forms but most commonly is performed by stretching the tight muscle, isometrically contracting the muscle, and then stretching the muscle further. Kelly Starrett recommends five cycles of 5 seconds of contraction followed by 10 seconds of passive stretching. Watch Kelly Starrett demo PNF stretching here:http://www.mobilitywod.com/2011/01/episode-148365-pnf-demo-deadlifting.html.

Joint Mobilization
A variety of techniques are demonstrated on Kelly Starrett’s website, often involving stretch bands, to provide distraction at a given joint. The goal of joint mobilization is to help increase extensibility of a joint capsule by breaking up adhesions and/or stretching the capsule itself. Be cautious if you are experiencing pain or are prone to joint subluxations or dislocations as joint mobilization is contraindicated. Having said that, I would also advise against using any sort of band distraction if you are pregnant as the increased joint laxity can be problematic.

Mobility or mobilization is not to be confused with warm-up. The primary focus of mobility is to improve positions thereby improving power output and performance. Warm-up is designed to prepare the body for movement, it does not solve positional problems. Most group classes at Invictus involve a warm-up consisting of dynamic range of motion movements, which will certainly help to prepare you for the impending training session. However, if you are positionally inhibited you will need to supplement your training with mobility work in order resolve any positional problems you might have.


Thursday 160505

For time:
Run 1200 meters
30 Kettlebell swings, 53#(35#)
Run 800 meters
25 Kettlebell swings, 53#(35#)
Run 400 meters
20 Kettlebell swing, 53#(35#)

Post times to comments and BTWB

And a good time was had by all. . . .

And a good time was had by all. . . .


Verve would like to thank all it’s members that came out on Saturday for a morning of fitness. We would also like to thank those that were not able to come but saw fit to donate money anyway. Verve is super excited to watch Emily compete next weekend at the South Regionals. . . thank you for helping get her there. Here are a few words from the lady of the hour:

Dear Verve athletes and coaches,

I just wanted to say thank you so much to everyone for everything you have done to support me in this mission to get to Dallas! There are no words to express my gratitude or appreciation for your generosity and kindness.

I recently moved to Denver and well the aspect of the move that I was most nervous and focused on was finding a new gym to call home. Through my years as a CFer I have been a member at a couple of boxes and have dropped in to a plethora of gyms, and when I walked through the doors at Verve I knew right away that I had found a gym that I could call home, one that was unlike any other that I have been a part of!

It was clear that I had found a community of athletes there were driven, focused, and friendly. And a coaching staff that was extremely knowledgeable and eager to help the athletes reach their goals. But in no way, did I ever anticipate all of this. The amount of support and encouragement you have all given me is just more then I could have ever asked for. I feel so blessed and so honored to get to be a part of such an incredible community.

Regionals weekend is going to be hard, and will definitely put me out of my comfort zone, but knowing that I am taking a piece of Verve with me, will help to carry me through the weekend with extra strength and a big smile! I am going to be repping my Verve shirt with so much pride knowing that I am there with all of your help.

The Verve logo I will be rocking on my back, is one that means much more than just a simple gym symbol. It represent kindness, heart, friendship, hard work, generosity, selflessness, and a community that completely embodies what CF is all about! One that I am so greatful to be a part of.

Thank you everyone who has helped in organizing this fundraising effort. I just can not say thank you enough!!!

Much Love



Wednesday 160504.

As many rounds as possible in 15 minutes of:
15 Ab mat sit ups
10 Deficit push ups with (2) 45#(25#) plates
5 Strict pull ups

Post Results to BTWB.


Alex Wolfson, resident 9am’er getting some intensity on the rower.

Today, we are going to talk about sleep. Sleep is one of the most important parts of a training program, yet one that is often overlooked. Let’s put aside fitness for a quick second and look at sleep benefits from all assets: 

  • Helps maintain a higher basal metabolic rate (fat-burning).
  • Helps improve cognitive behavior (decision making).
  • Helps decrease anxiety.
  • Helps maintain a heathy immune system.

So, in short, sleeping 8 hours a night will help you lose weight, make better decisions, keep you from going crazy and keep you from getting sick. Still looking for that magic pill? I think it may be called going to bed at a reasonable hour.

So how does this help your fitness levels?

Along with all the benefits listed above. One of the major benefits of sleep is that it triggers your body to release certain hormones (growth hormone) that are essential for recovery. What do these hormones do? They help your muscles, tendons and ligaments recover from the abuse we put them through every day.

So now that I have beat it into you how important sleep is, let’s talk about ways you can get more.

  • Get a better bed. Tossing and turning throughout the night can and will inhibit your natural sleep cycle. Not having the ability to properly enter and exit your REM sleep, will affect your energy levels and recovery between sessions. My best suggestion is getting a bed that you find comfortable and will help you sleep throughout the night. Personally, this past year I invested in the Loom and Leaf  mattress, which is a high quality mattress sold at a reasonable price. Game changer.
  • Down Regulate. Let your body down regulate. Try to avoid using blue light as it gets closer to bed time. Switch TV for a book or a magazine. If you have to work on your computer late into the night I recommend downloading the app Flux for your computer. What this app does is automatically change the color of your screen to be easier on your eyes as the sun comes down. It’s great.
  • Track Sleep. Do you have trouble falling asleep? Sleeping through the night? Well, another app called Sleep Cycle can tell you exactly when you are waking up, how long it takes you to go back to bed and how deep of a sleep you are getting in. This information can be very useful to identifying the problems we are having with our sleep. Sometimes we just have to understand why and fix it.


Tuesday 160503

8 rounds staring a new round every 3 minutes
Row 300(250) Meters
10 Box jump overs 24″(20″)
Rest remainder of 3 minutes

*Score is slowest round

Post to BTWB

Bound Up By Work

Many of us are required to sit in front of a computer for roughly eight hours a day as we perform our daily jobs. Whether you’re a CPA or a teacher, time spent sitting in a chair is making you weaker and less mobile.  Yet, there is no other option – you must perform the duties that you are paid to do.  Here is a no excuses video on how to mobilize the hip, while spending time sitting. Enjoy and take care of the body!




Monday 160502

Take 20 minutes to build to a heavy complex of:
1 Power snatch + 1 hang power snatch

Every minute on the minute for 10 minutes
2 Hang power snatch at 70% of heaviest complex +
10 Double Unders

Post weights to BTWB

Don't try and take a photo while Paul is around or this is the result.

Don’t try and take a photo while Paul is around or this is the result.

Thank you to everyone that competed, donated, and came by to watch on Saturday for the Team up for Emily fundraiser.  I heard from more than a few people that this was their first experience competing so hopefully everyone had a great experience.  Team competitions are so fun so be sure and keep your eye out for some local competitions if you enjoyed participating Saturday.  If you know of any competitions coming up, be sure and post to comments anytime you hear about one.  There are also a ton of resources online for local competitions so be sure and spread that information too.  

Speaking of competitions, there is an online competition that everyone should get involved with, The Everyday Warrior Team Battle Series.  As we’ve talked about in previous posts, we will be performing these workouts on Saturdays staring on June 4th and continuing for 4 weeks.  This cause is very near to us at Verve so please consider being part of it.  Here are the details:

The Team Battle Series is a winner-take-all, four-week, online workout and fundraising competition for teams of two — two men or two women. Teams will complete one workout per week beginning Monday, May 30th. Money raised through the Team Battle Series goes directly to individuals in the CrossFit community currently undergoing treatment for cancer.

2 people per team
2 males or 2 females
The team must be registered prior to June 6, 2016 (first week score submission deadline)
Competition Fee: $90 per team or $120 includes a shirt for each athlete. Don’t want the shirt? opt to donate the $30 back to the cause.

Nope! We have RX, Scaled and Masters divisions this year!
Movements/weights will be consistent with the 2016 CrossFit Open.
Masters division will follow the Masters 40-54 movement standards.
We will have more information once registration is live.
We will give away prizes to the team that raises the most money along with some serious swag to the winners of each division.

Get signed up HERE

Zink and I are signed up and we’re taking any and all bets!  Bring it!

Sunday 160501

As many rounds as possible in 5 minutes of:
10 Medicine ball clean
10 Lateral jumps, 24″(20″)
Rest 2 minutes
x 3 rounds

Post time to comments or BTWB

Phoebe and Dave partnering up for some heavy deadlifts! Than you to everyone who participated yesterday.

Phoebe and Dave partnering up for some heavy deadlifts! Than you to everyone who participated yesterday.

SLOW COOKER PULLED PORK! – A whole lot of protein!

Do you need more protein in your day??  This is a great way to get lots of it in a delicious, bbq-covered vehicle.  You can see the full recipe blog here


1 cup chopped celery
1 cup chopped onions
1 cup ketchup
1 cup barbecue sauce
1 cup water
2 tbsp vinegar
2 tbsp Worcestershire sauce
2 tbsp brown sugar
1 tsp chili powder
1 tsp salt
1/2 tsp pepper
1/2 tsp garlic powder
3 lbs boneless pork roast


Combine all ingredients except roast in the slow cooker.
Add the roast.
Cover, cook on high for 6-7 hours.
Remove the roast.
Shred the meat, and return it to the sauce.
If desired, thicken the sauce by simmering on the stovetop.
Great for making sandwiches or using in other recipes.

It is May 1st!  I am working on some 30 days goals, including some nutrition goals and some gym goals.  What are some of the challenges you have regarding nutrition and fitness?  Maybe, by putting them here, we can work towards solving them together!