Thursday 170309

3 rounds for time of:
Run 800 meters
Rest 2 minutes

Skill work after running:
Butterfly pull ups
Handstand push ups

Post results to comments or BTWB

Not sure if Jess is smiling or sneering at her judge?

Not sure if Jess is smiling or sneering at her judge?

Your Mental Game going into the CF Open workouts

For the past 2 weeks, we have discussed warming-up and cooling down for CrossFit Open workouts.  This week, we will discuss your mental game.  Below are excerpts from an article from the CrossFit Games sit about 5 ways to quickly improve your mental game before a workout: (you can see the article in its entirety here)

Start conditioning your mind. Train it, and continue to condition your mental game. Trying to quickly answer “how do I improve my mental game” is like trying to quickly explain “how do I get better at CrossFit?” But, here are five solid tips. 
1. Realize every single competitor wishes he or she were more prepared, had just a bit more time to train weaknesses, or could be a little stronger. You are a work in progress and are simply seeing what you are capable of at this moment. You have trained hard and you are as prepared as you need to be to compete your best.
2. Create a ‘go to’ mantra. This is your thing, true to you, that will get you going when you’re flat out exhausted between reps or stuck at a movement. Keep it short and sweet.
3. Get in your zone; focus on your space and your bar. When it is go time, bring your focus to your movement, your steady breathing and your positive thoughts and mantras. Keep your stare intent and focused in your zone.
4. Negativity kills. Listen to what you are saying about the workouts, your coaches, competitors, and how HQ runs the event. Negative talk gets you nowhere and has a detrimental “carryover effect” to your actual performance. Try doing a max L- Sit telling yourself that you suck, you are weak, and you can’t do it anymore because it’s too hard (repeat that over and over in your head). Try again saying “strong as hell, nothing can stop me, this is easy.” You choose your words, vocally and internally. Choose positive ones.
5. Break your reps and sets down. Before an event, think and visualize through the entire workout and each movement completely. During the workout, take it set by set, tell yourself, “just three more” or “one minute of work.” Break down long AMRAPS and lots of reps into shorter (or smaller) portions. You can always get yourself to do two of anything. Don’t think about all aspects of the workout you still have to complete. 
In this competition, you are going to be forced outside of your comfort zone. Throughout the Open, you will have to make thousands of choices that will determine exactly how well you perform.  Your outcome will be defined by your good or bad mental choices, not by how quickly you can move weight. As an athlete, you must recognize that you have the ability to control and choose your confidence level, your reactions to setbacks, what you say to yourself and others, your courage and ability to persevere through tough spots, your body language, and what you focus on. The athletes who are able to make the best choices about these mental components are the ones who will have the best results.


Wednesday 170308


Post results to comments or BTWB


Here is a great video filmed and edited by Gaby G featuring one of Verve’s favorite athlete hair stylists! Please disregard his Team S&M comment because Team Just The Kip is where it’s at!!  Enjoy.

Tuesday 170307

5 Rounds for time:
10 Shoulder to overhead 115#(75#)
15 Bar facing burpees
30 Double unders
Rest 1 minute between rounds

Post to BTWB

Half and half taking judging extremely serious.

Half and half taking judging extremely serious.


As many of you know, because you’ve asked me to stop talking about it, I’m on 30 days of nothing but cold showers.  I was doing research online about tips for recovery specifically focusing on breathing techniques when I got sucked down the rabbit hole that is the internet.  I left my research on breathing and started watching videos about the benefits of cold showers and 2 hours and many videos later, I decided that I was going to give 30 days of nothing but ice cold showers a try.  These cold showers are not hot then cold, they are only turn the dial to cold or in my case don’t touch the hot water dial cold.  The showers are shockingly cold, but after about 30 seconds it doesn’t get any better.  After about a minute that’s when it starts to not be so bad.  

The reason I decided I was going to try only cold showers for a month, was the idea of alertness.  When I get up at 4:00 am not much, including coffee, can get me moving as fast as I’d like so I figured why not try cold showers.  Alert is an understatement.  As soon as you’re exposed to the freezing cold water, your whole body is fully awake.  The body has to work overtime to figure out what the hell you’re doing to it so everything wakes up really quickly.  

The alertness was what initially drew me to trying cold showers, but there are a ton of other benefits that come with showering cold.  Below is a list of some of the benefits of cold showers.  The list is taken from  I know most of us love taking long hot showers and trust me the cold showers are not nearly as long, but the benefits I’ve noticed have me convinced that cold showers are the way to go.  It takes practice to get completely clean in a short amount of time so be ready to move faster if you give cold showers a try.  If nothing else, try ending your normal shower with 3 – 5 minutes of ice cold water and see how you feel after you get out.  

1. Cold showers burn fat
There are two kinds of fat in your body: white fat and brown fat. White fat is the bad guy (think the Joker) and brown fat is the good guy (think Batman). White fat is the body fat we all know and struggle to get rid of. When we consume more calories than our body needs to function and we don’t burn those calories for energy, they are stored as white fat, which tends to accumulate at your waist, lower back, neck, and thighs. Brown fat is the good guy you might have never even heard of, and its function is to generate heat to keep your body warm. Here’s the good news: when brown fat is activated due to extreme cold, it burns calories to keep you warm, which could provide a helpful assist in your weight loss plan. How much of an assist? Scandinavian researchers found that exposure to cold temperatures increased the metabolic rate of brown fat by fifteen fold, which could help a person drop nine pounds in a year if sustained.

2. Cold showers boost recovery after exercise
Athletes often take ice baths after vigorous training do reduce soreness. You don’t have to take it that far, but you can obtain a similar benefit with a quick cold shower after your training sessions. Maybe dropping a pencil or walking upstairs won’t be quite so agonizing with a little dose of cold after all of that running.

3. Cold showers increase mood and alertness
Who doesn’t feel a bit groggy when they take that first step out of bed? This is something everyone struggles with, but if you’d like to put some pep in your step first thing in the a.m., take a cold shower before you go to work. When cold water pours over your body, your breathing deepens in response to the shock of the cold (this is your body trying to keep you warm by increasing overall oxygen intake). Your heart rate will also increase, resulting in a rush of blood through your body that will help you get energized for the day.

4. Cold showers strengthen immunity and circulation
Remember how I mentioned that cold showers speed up your metabolic rate, which helps you lose fat? The increase of this rate activates your immune system, which releases virus-fighting white blood cells that will help you get sick less frequently. Cold showers also increase your overall blood circulation, which can help you avoid hypertension and the hardening of arteries.

5. Cold showers give you attractive hair and skin
If you’d like to reduce the appearance of acne, cold showers could do the job. Hot water dries out your skin, while cold water tightens your cuticles and pores, preventing them from getting clogged. You can also use cold showers for shinier, more attractive hair that your partner can’t resist playing with. Cold water will close your cuticle, making it less likely dirt can accumulate in your scalp. 

Monday 170306

4 rounds for time of:
15 ring dips
30 GHD sit-ups
Run 400 meters

Post time to BTWB

Mama McKee staying strong during 17.2!! You make pregnancy look easy, Margot!

Mama McKee staying strong during 17.2!! You make pregnancy look easy, Margot!



Please remember to submit your 17.2 scores today. For those needing to do the workout for the first time, or would like to re-do the workout, please sign up on MBO for the scheduled time of 2-3:30pm during the Last Chance Qualifier. If possible, please bring a judge (if not, we have you covered 😉 )

Upcoming Events:

July 8th & 9th (Saturday and Sunday)- CrossFit Kids Course! For details and registration, please visit the CrossFit Training page

August 19th (Saturday)- Femme Royale will be making another stop at CrossFit Verve! 

3 Divisions // 2 Girls Per Team //  1 Purpose

“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, the 50/50 Division and the Fun (Scaled) Division.”

Ladies, it’s time to grab your bestie, and enjoy a competition made for you! Please keep posted to the WOD blog for future details, or visit 

Following the Femme Royale Competition, we will be hosting a…. BRO DOWN! Dudes, we haven’t forgotten about you 😉 Details and date TBD

June 10th-11th (Saturday & Sunday)- The Cherry Creek Triple Threat is back! Lots of Ververs will be attending CrossFit Cherry Creek for their annual competition. This is always a fun comp. to throw down with friends. Please visit the Triple Threat website for details here

Sunday 170305

5 Rounds for time of:
100′ Handstand walk
30 One-legged squats, alternating

Post times to comments and BTWB

Emily getting after 17.2 with the support of her judge and a fellow Open Team Cup teammate. The ladies in blue dominated.

Emily getting after 17.2 with the support of her judge and a fellow Open Team Cup teammate. The ladies in blue dominated.

Saturday 170304

For time:
Run 1200 Meters
21 Deadlifts 135#(95#)
21 Handstand push ups
Run 800 Meters
15 Deadlifts 135#(95#)
15 Handstand push ups
Run 400 Meters
9 Deadlifts 135#(95#)
9 Handstand push ups

Post time to BTWB


Juli Bauer, you've done it again!

Juli Bauer, you’ve done it again!

Tex-Mex Hash Breakfast Casserole – courtesy of  PaleOMG

Serves: 4-6
  • 1lb Grass fed Ground Beef
  • 2 sweet potatoes, shredded
  • 1 small yellow onion, diced
  • 6 eggs, whisked
  • 2 garlic cloves, minced
  • 1 tablespoon bacon fat (or other fat)
  • 1 (14oz) can of El Pato Enchilada Sauce or homemade
  • 1 teaspoon chili powder
  • ½ teaspoon cumin
  • ½ teaspoon oregano
  • salt and pepper, to taste
  1. Preheat oven to 450 degrees.
  2. Pull out a large skillet or oven proof cooking dish. (aka cast iron skillet, etc)
  3. Place skillet over medium heat, add a tablespoon of fat then add your minced garlic and diced onion.
  4. When onion just begins to soften, add your ground beef and use a spoon or spatula to break it up and combine with onion.
  5. Now use your shredding attachment on your food processor to shred you sweet potatoes. If you don’t have a food processor, just use a grater then go to the store and buy a food processor for next time. Life will be better with one.
  6. When your meat is almost cook through, add all your spices to the meat and onions and mix to combine the flavors.
  7. Now pour your shredded sweet potatoes on top of the meat and pat down then add your enchilada sauce on top.
  8. Cover and let simmer for around 8-10 minutes.
  9. Once sweet potato begins to soften, remove from heat, add your whisked eggs and stir to combine it all together.
  10. Place in oven and bake for 25-30 minutes or until eggs are cooked through.
  11. Let cool, this b*tch is gonna be hot!! The enjoy! For breakfast, lunch or dinner!!

Friday 170303

WORKOUT 17.2 Rx’d (Ages 16-54)
Complete as many rounds and reps as possible in 12 minutes of:
2 Rounds of:
50′ Weighted walking lunge
16 Toes-to-bars
8 Power cleans
Then, 2 rounds of:
50′ Weighted walking lunge
16 bar muscle-ups
8 power cleans
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

M 50-lb. dumbbells F 35-lb. dumbbells

Post rounds and reps to comments, BTWB, and CrossFit Games site


Prior to starting this workout, each athlete will need to mark a starting point on the floor, measure out 25 feet and make another mark on the floor at the turnaround point. Additionally, intermediate marks must be made at every 5-foot interval, each of which represents 1 rep of the lunge. This workout begins with the dumbbells resting on the floor and the athlete standing tall. At the call of “3, 2, 1 … go,” the athlete will lift the dumbbells to the shoulders and lunge forward with them for 25 feet, turn around and lunge back 25 feet. They then will perform 16 toes- to-bars and will finish the round with 8 dumbbell power cleans. Round 2 will be performed in the same fashion. For rounds 3 and 4, 16 bar muscle-ups will be performed in place of the toes-to- bars. Rounds 5 and 6 will go back to toes-to-bars, rounds 7 and 8 to bar muscle-ups, etc.

The athlete’s score will be the total number of repetitions completed before the 12-minute time cap.


The scoring for this workout includes a tiebreak. At the end of each round (after the eighth power clean), time should be marked. When you submit your final result, your score will be the number of reps completed. There will be another field in which you will enter the elapsed time at which you completed your last full round. In the case where two athletes have the same score (total number of reps), the athlete with the lower tiebreak time will be ranked higher.

Note: All tiebreak times must be reported in elapsed time, not in time remaining. If you are using a countdown timer, you must convert to elapsed time before reporting your score. For this reason, it is recommended you set your clock to count up.


• Dumbbells of appropriate weight for your division
• Pull-up bar
• Measuring tape
• Tape or chalk to mark lunge area


Prior to starting, lm the dumbbells to be used so the loads can be seen clearly. Also lm the measurement of the 25-foot lunge area and the 5-foot intermediate segments. All video submissions should be uncut and unedited in order to accurately display the performance. A clock or timer, with the running workout time clearly visible, should be in the frame throughout the entire workout. Shoot the video from an angle so all exercises can be clearly seen meeting the movement standards. Videos shot with a sheye lens or similar lens may be rejected due to the visual distortion these lenses cause.


Rx’d: (Ages 16-54):
Men use 50-lb. dumbbells
Women use 35-lb. dumbbells

Teenagers 14-15:
Boys use 35-lb. dumbbells, perform toes-to-bars / bar muscle-ups
Girls use 20-lb. dumbbells, perform toes-to-bars / bar muscle-ups

Masters 55+:
Men use 35-lb. dumbbells, perform toes-to-bars / chest-to-bar pull-ups Women use 20-lb. dumbbells, perform toes-to-bars / chest-to-bar pull-ups

Scaled: (Ages 16-54):
Men use 35-lb. dumbbells, perform hanging knee-raises / chin-over-bar pull-ups Women use 20-lb. dumbbells, perform hanging knee-raises / chin-over-bar pull-ups

Scaled Teenagers 14-15:
Boys use 20-lb. dumbbells, perform hanging knee-raises / chin-over-bar pull-ups Girls use 10-lb. dumbbells, perform hanging knee-raises / chin-over-bar pull-ups

Scaled Masters 55+:
Men use 20-lb. dumbbells, perform sit-ups / jumping chest-to-bar pull-ups Women use 10-lb. dumbbells, perform sit-ups / jumping chest-to-bar pull-ups

Thursday 170302

Overhead squat

Post results to comments or BTWB

Saturday Sprint getting after another great workout!

Saturday Sprint getting after another great workout!


Last week we discussed warming-up for the workout, this week we will cover cooling down.  Here is a great article from Box Life Magazine on the benefits of and how to recover after a workout. You can see the article in is entirety here

Many people dismiss the cool-down as a waste of time, or simply unimportant. But if that were the case, then why is that we see Games athletes spending time on the aerodyne (a training bike that uses air resistance) immediately after the event? I witnessed several athletes making their way back to the rower after the Triple 3 event at this year’s Games to spend five to ten minutes rowing at a controlled, steady pace. The truth is that performing a cool-down after a workout is just as important as warming the body up in preparation for exercise. But why?

Benefits of cooling down
It is firstly important to note that a cool-down is different from active recovery. A cool-down consists of the actions taken immediately post-WOD while you are still at the box. ‘Active recovery’ means the steps you take to recover from a workout when you return home or on the day(s) following exercise. During an intense training effort, metabolic waste products are lodged in your body all the way down to the individual muscle cells. The fluid that surrounds them – as well as the capillaries, veins, and lungs – needs to be flushed out before you rest.

The main aim of the cool-down is to promote recovery and return the body to its pre-workout state. During a strenuous workout, your body goes through a number of stressful processes; muscle fibers, tendons and ligaments get damaged, and waste products build up within your body. The cool-down, performed properly, will assist your body in its repair process.

Helps waste removal and decreases blood pooling
A demanding workout, as is common to many a CrossFit program, generates metabolic wastes like lactic acid and hydroxyproline. These waste products are lodged in your body all the way down to the individual muscle cells. The fluid that surrounds them–as well as the capillaries, veins, and lungs—need to be flushed out before you rest. In addition, energetic exercise causes the blood vessels in your legs to expand, bringing more blood into the legs and feet. If you stop exercising suddenly (i.e. when you finish a WOD) and don’t take the time to cool down, your heart rate slows abruptly and the additional blood can pool in your lower body, causing dizziness and even fainting. The risk is greater for serious athletes, whose veins hold more blood, therefore making their heart rates slow down much faster: this is why you always see elite athletes cooling down.

Lessens the effects of DOMS
Delayed onset muscle soreness (DOMS) is a common side effect of intense exercise. DOMS begins to develop 8-24 hours after exercise has been performed, and may produce the greatest pain 24-72 hours following the fateful WOD. Symptoms include muscular pain, swelling and stiffness. It was once thought that the cause of DOMS was linked to lactic acid accumulation and toxic metabolic waste build-up, though this has since been proven to be an outdated theory. Though the jury is still out on what the main cause of DOMS is, it is widely believed that it comes about due to connective tissue micro trauma, which occurs when muscles lengthen and stretch during exercise. There is no way to avoid the onset of DOMS completely, but cooling down can soften the blow. Post-WOD low intensity exercise can enhance the clearance of enzymes responsible for muscle damage and residual fatigue—not to mention the stiffness we all feel the next day from those miserable goblet squats! In addition, dynamic stretching (which is a part of cooling down) activates the muscles and increases body heat and blood flow, which helps to provide your muscles with nutrients that can reduce soreness.

Increases flexibility
One of the best times to work on your flexibility is after your work out, as part of your cool-down. This is when your muscles are warmest and most pliable, making them easier to stretch and reach new levels of flexibility. It’s also a good opportunity to work on your myofascial release and stay on top of the fascia that if left unattended can cause knots to form and hamper your posture and mobility.

The key stages of an effective cool-down
Now that we know what the cool-down does and why it’s so important, let’s have a look at the structure of an effective cool-down. There are three key elements, or stages, which should be included to ensure an effective and complete cool-down.

Gentle exercise
Your goal during a cool-down is to gradually bring your heart rate back to its resting level. When your workout ends, keep up your body active but move at a slower pace; reducing your pace every minute or two. Your cool-down should last for at least five minutes, but you may need to keep moving longer if your heart rate is still elevated. Getting on the rower, aerodyne or jumping rope are all good ways to cool down gently, whilst also providing you with an opportunity to work on technique.

Stretching when your muscles are warm, as they are after a workout, can improve your flexibility over time, which in turn helps prevent injury. Stretching also relaxes your muscles, contributes to improved circulation and hastens the removal of waste products from your workout. Stretch every major muscle group after a workout, holding each stretch for 30 seconds to a full minute. Stretching shouldn’t be painful, but you should feel tension in the muscle being stretched. Dynamic stretching activates the muscle and increases body heat and blood flow, which helps to provide your muscles with nutrients that can reduce soreness.

You can lose large amounts of fluid during training, especially if you’ve been working out outdoors when it’s hot and humid (or in a box without air conditioning). Making sure you drink enough water to replace the fluids you have lost during the WOD is another important part of recovery. Water supports every metabolic function and nutrient transfer in the body and taking in plenty of water will improve every bodily function. After depleting your energy stores with exercise, you need to refuel if you expect your body to recover, repair tissues, get stronger and be ready for the next challenge. Ideally, you should also try to eat within 60 minutes of your workout, making sure you include some high-quality protein and complex carbohydrates (like sweet potato, a personal favorite). This would also be an opportune time to gulp down your go-to post-workout protein shake to feed those hungry muscles.

Wednesday 170301

5 Rounds of:
5 Minutes of rowing
5 Minutes of rest

Post results to comments or BTWB


Another great video interview courtesy of Gaby Gallou!!  Emily, your personality is always shining and happy to have you here.



Tuesday 170228

Complete as many rounds as possible in 7 minutes of:
10 Power cleans 135#(95#)
20 Push-ups

Post to BTWB

J$ all smiles after completing 17.1. His proud father right behind him helping him cool down.

J$ all smiles after completing 17.1. His proud father right behind him helping him cool down.


Boom!  Week one of the 2017 CrossFit Open is in the books.  Friday Night Lights was a huge success and as expected the place was electric.  It was great that so many people were able to come and do the workout but more importantly it was great to see so many people stick around and cheer on Verve athletes as they threw down in one horrendous workout.  Hopefully this is the last time we will see dumbbells programmed in a workout this year, but you never know what’s coming from the mind of Castro.

Reminder that we have a dedicated time slot on Sunday to perform the Open workout should you want to do it again or simply can’t make it in for Friday’s classes or Friday Night Lights.

Sunday’s we will begin heats at 11:30, but if you are planning on doing it on Sunday you can show up as early as 11:00 am and begin warming up.  The first heat will begin at or around 11:30 and then we will have heats spaced out based on how long the workout takes.  The last heat will be how ever many minutes we need before 1:00 PM and we will shut down shop at 1:00 PM or at least not run any more heats.  

Same deal as Friday Night Lights, come in and sign up for the heat you want, start warming up, and be ready to go once your heat is set to begin.  You can always come in Monday afternoon as well, with the first heat starting at or around 2:00 PM.  We are all done by 3:30 PM so that we have time to log our scores and validates all scores that have been entered.

As talked about in earlier blogs, there is just something different about doing and Open workout.  The extra drive you get from your friends pushing you or the competitive nature that is brought out in all of us during the workouts was on full display Friday night so if you didn’t have a chance to come in and see what it was like, make sure you do over the next 4 weeks.   

Great work on Week 1 and let’s see what’s throw at us on Thursday night!