Tuesday 141104

For time:
Row 1000 Meters
20 Shoulder to overhead 135#(95#)
Row 750 Meters
10 Shoulder to overhead 155#(105#)
Row 500 Meters
5 Shoulder to overhead 185#(125#)

Post time to BTWB

IMG 0472 475x316 Tuesday 141104

Yeah, there was a little buzz during open gym last night!

How many times have you heard people say that they don’t want to do CrossFit because they don’t want to get bulky?  You’ll never hear me or Zink say it because we love getting bulky, jacked is more likely the phrase we choose, but when you weigh around 160 lbs it’s really hard to get bulky or jacked, but we try.

The misconception is that because we use a lot of weightlifting in our programming that people will get bulky.  Using only weightlifting may indeed add size to you, but when you combine weightlifting with a well rounded program such as CrossFit, the results are going to be a more healthy in shape individual.

There are benefits to lifting heavy weights of course and that’s why you see it in our programming twice a week.  Here are a few reasons why lifting heavy weights is essential to a good workout routine.  The below is referenced from an article on the Poliquin Groups website and the entire article can be viewed by clicking HERE.

Reasons to lift Heavy:

You get stronger faster.  Seems obvious, but adding in heavy weights will make you stronger, which in turn will make you faster, quicker, and could improve athletic performance.

You’ll burn more calories and lose fat.  Cardio workouts are great for burning calories, but there real benefit to a workout is what happens after the workout.  In a study of two different groups, the one that performed two sets of 8 of a heavy 70% lift burned more calories that the group that performed 2 sets of 15 reps at a lighter 35% load.  

Lifting heavy weights is protective to connective tissue and bones.  Loading the body with heavy weights results in stronger bones, collagen, tendons and ligaments.  Heavy lifting may make you sore, but the good news is once you’ve recovered you’ll be stronger all over.  This is the reason we try to keep our heavy days a few days apart.  Give the body time to repair itself so the results are stronger humans.

Click the link above and check out some other benefits to lifting heavy and DON’T SKIP THE HEAVY DAYS!


Monday 141103

Sumo Deadlift

3 x 12 reps (6 per leg) of single leg step ups to 20″ box @ 30% of 3 RM sumo deadlift

Post score to BTW.

IMG 9916 475x712 Monday 141103


3 Things CrossFit Teaches You by Tammy Luksich

1. Perseverance – There is a saying I often use that says, “Nothing worth doing is ever easy.” CrossFit is worth doing because as most of the fitness world has begun to realize, the workouts are not easy. Doing CrossFit, you’ll learn real quick what you’re made of.

2. Integrity and Character –  I can’t say enough about how the culture helps build integrity and character. You are accountable to no one, but yourself. It’s one thing to lose count on reps, it’s another to continually come up short in order to compete. It takes integrity to admit that you finished last, but completed every damn rep; it takes character to root on a fellow athlete during their struggle.

3. Discipline - Discipline is one of those principles that are among one of the toughest to champion. It’s difficult to stay the course of maintaining a clean diet and working out every day among the 1,000 other items on your to-do list. Life is an amalgamation of tasks, goals, and objectives that most often are not served on a silver platter. 

Check out the entire post by clicking here.

Sunday 141102

3 rounds for time of:
Run 400 meters
21 Hang power snatch, 75# (55#)
12 Chest-to-bar pull ups

Post time to comments or BTW

Chicken Taco Casserole Fed Fit 475x715 Sunday 141102

Zone Paleo Chicken Taco Casserole

***Dont forget Daylight Savings Time TODAY!! Fall Back one hour.  Don’t be “that guy” that shows up at 8am thinking it is really 9am***


  • 850 g basic cauliflower rice or equivalent jasmine rice (5 CHO)
  • ⅔ cup green chilies (2 CHO)
  • 4 TBSP fresh lime juice or 2  fresh limes (2 CHO)
  • ¼ cup cilantro, chopped
  • 1 Pound shredded chicken (16 PRO)
  • 1 tablespoon chili powder
  • 1 tablespoon cumin
  • 1 teaspoon onion powder
  • 1 teaspoon garlic powder
  • ½ teaspoon sea salt
  • pepper to taste
  • 1 ½ cups fresh salsa (3 CHO)
  • 1/2  cup full-fat coconut milk  (16FAT)
  • *pico, guacamole, and cilantro for garnish


  1. Mix the rice with the lime juice and chopped cilantro. Spread the seasoned rice evenly into the bottom of a 9×12 baking dish.
  2. Mix the shredded chicken with the chili powder, cumin, onion powder, garlic powder, sea salt, and pepper. Spread the seasoned shredded chicken evenly over the rice in the baking dish.
  3. In a bowl, whisk together the salsa, green chilies, and coconut milk. Pour this mixture over the chicken and rice in the baking dish. Bake at 350 for 20 minutes.
  4. *optional – Before plating, spread the fresh pico evenly over the casserole. Garnish individual plates with guacamole and cilantro.

Recipe makes: 16 PRO, 12 CHO, 16FAT in 10 cups or 1800 g

>⅔ cup = 112g = 1PRO, ¾ CHO, ¾ Fat

~1 ¾ c = 336 g = 3 PRO, 2 ¼ CHO, 3 Fat


Saturday 141101

As a team of 4 complete the following work for time:
Row 1000m (total)
80 Front squats, 95# (65#)
60 Handstand pushups
400m Farmers carry, 70# (53#)
20 Team burpees in unison
400m Buddy carry (2 people off the ground to advance)
60 Toes to bar
80 Sumo deadlift high pull, 95# (65#)
100 S2OH, 95# (65#)

*Today is Day 1 of No-Kip November. That means the HSPU and TTB are to be done strict!

Post score to BTW.

1 IMG 0345 Saturday 141101


Don’t forget to change your clocks – Daylight Savings starts Sunday morning at 2 am.

Today is the first day of No-Kip November! Learn more here.

Hot Dogs and Cup Cakes is making a comeback on Monday November 3rd. Read about the program here.

The Everyday Warrior Competition Series starts on November 7th – register here.


Friday 141031

Scary “Amanda”
9 – 7 – 5 reps, for time of:
Squat snatch, 135# (95#)

Compare to 130601
Post time to comments or BTW

IMG 9884 475x316 Friday 141031

Can anyone beat these costumes today???


What is “NO KIP NOVEMBER” you ask?  Exactly as it sounds, there will be no kipping allowed on any of the movements (this excludes the Everyday Warrior Battle Series workouts).  Movements that you will not be kipping include handstand push ups, toes to bar, muscle ups, pull ups, and anything else you can add a kip to.

Why are we doing this you ask?  CrossFit Bulletproof posted a great article regarding the importance of doing strict movements, and below you will find the main ideas.  You can find the full article here

#1 – Doing strict movements help to build strength.  When you are only allowed to use your primary movers for those movements, i.e your shoulders or mid-line, you build great strength.  You must rely purely on the muscles and how much they can move under the load of your bodyweight versus inertia that is generated during kipping movements.  

#2 – Build time under tension while controlling your body weight.  When we kip, things move faster and there is also a brief period of time when we are weightless.  By eliminating the kip, we feel our full bodyweight throughout the movement. This feeling has a tendency to slow us down, increasing that time under tension.  Time under tension also helps to build strength.

#3 – Strict movements prepare the smaller muscle groups for kipping. Strict movement preps the smaller muscle groups to protect the shoulder girdle from the intense movement of the kip. The smaller muscles that stabilize the shoulder girdle (rotator cuff) include teres major, supraspinatus, teres minor, infraspinatus, levator scapula, and subscapularis. Other muscles that are being utilized also include rhomboid major and minor, serratus posterior superior, and biceps. These small muscle groups are essential to keeping the shoulder mobile and supported.

#4 – The most important thing is to constantly work on your form and strength building. It’s difficult to go from kipping to a strict movement, but it’s much easier to go from a strict movement to a kipping one. Kipping is just a tool to utilize to be faster during  time sensitive WODs, but the strict movement is translated in all most everything we do in CrossFit.

Enjoy building your strict strength this month and get ready for another surprise in December!  The coaches will have plenty of modifications if necessary and bands will be allowed.


As I mentioned above, the exclusion to this will be the Everyday Warrior Battle Series.  We will notify you when those workouts are going down so you know when you can break out your kip (the first workout will be November 7th). If you are unaware of what the Warrior Battle Series is, please follow this link.  This competition series is for a great cause.  Registration is only $45 including a t-shirt and the money goes to fellow CrossFitters battling cancer.  If you have anymore questions, please feel free to ask Shaina, Maddie, or Anna and we would be happy to answer them for you.  We already have several members signed up and would love to have more to help build a fun atmosphere!



Thursday 141030

Establish 1RM of complex:
Clean pull + power clean + 2 split jerks

Then, every minute on the minute for 7 rounds:
5 Split jerks from rack at 60% of 2RM
20 Double-unders

Post loads to comments and BTWB

IMG 0419 475x316 Thursday 141030

CrossFitters getting their groove on or being forced to do some awesome warm-up that looks good on film? Or is there a difference?


What in the world is Hotdogs and Cupcakes?

You mean other than a delicious snack? For those of you who have been with Verve greater than 6 months you may remember our Hotdogs and Cupcakes program. The name and the specialized programming took a bit of a hiatus when we made room for Verve Barbell Club. Well we are happy to announce it’s coming back, starting Monday November 3rd.

HD&CC was created by Matt Chan in around 2010 as a way for two buddies to share strength programming between themselves, forcing them both to work on their weaknesses. After over a year of blogging workouts back and forth to each other Matt decided to introduce the program to Verve, and anyone with a computer. The blogpost for HD&CC has continued providing programming over the last several months away from Verve’s schedule. The programming consists of a maximal effort lifting day on Monday and Friday. Tuesdays and Wednesday are dynamic effort lifting days when the two Olympic lifts are focused on. These dynamic days are lighter so the athlete may turn their attention to the technique of the lifts. Is it a strength program? Yes and no. Like Verve Barbell Club, you will spend the majority of the hour with a barbell in your hand, you will be doing various lifts, drills, and accessory work to not only build strength but also competency in the movements. Sound like something you would be interested in? First read the answers to many FAQ about the program before you decide.

1) Who can participate in HD&CC?

Any member of Verve who has been coming to the main WODs consistently for 6 months or greater. The reason behind this is this class is not taught but rather coached. It is not like the main WOD where all movements are reviewed before performing them. We need you to know and have a basic physical understanding of the 9 foundational movements, the 2 olympic lifts, and many gymnastics movements. An athlete needs to be able to move from task to task effectively with little guidance other than cueing and correcting of faults in movement.

If you are newer to CrossFit, don’t be disappointed. Use this as a driving force to get you to the main WODs, find consistency and comfort in the movements of the daily WODs. Hotdogs and Cupcakes will be around when you are ready.

2) What is the schedule for HD&CC and what kind of commitment do I need to make to it?

HD&CC will be Monday/ Tuesday/ Wednesday/ Friday at 5pm. HD&CC has always been written in waves consisting of 3 weeks of hard work followed by 1 deload week. Each wave builds off the last. Your commitment should be to attend all 4 classes for all 4 waves. How else will you know if it is an effective form of training for you otherwise?

With that said, everyone hates deload week. It’s light and has decreased intensity. So athletes come for 3 weeks and then take the 4th week to attend the main WODs and just kill it. Then lovingly return back to the program on week 1 of the next wave. The deload week is written into the program for a reason, your body needs it. Deload week is deload week across the board, not just for HD&CC.

3) Should I be doing this instead of the WOD or before the WOD or after the WOD?

I will first say, when it comes to training you should listen to your body. If your body and your current level of training supports doing two WODs in one day then cool. But here are a list of my recommendations:
a- Monday and Friday are max effort days. These are the days I would not recommend doing the main WOD as well, it is a lot for your central nervous system and it will have a negative effect on your progress.
b- If you absolutely must do two workouts in one day then do the WOD in the morning and HD&CC at night, giving them hours of separation. Or do HD&CC first followed by the WOD.
c- Do not add in additional heavy lifting on the same days you are already heavy lifting. As I said before, this is a lot for your body to take, this is the quickest way to overtrain, get injured, and absolutely blunt your gains.

4) Can I hop in and out of HD&CC? You know like if I get to Verve and the WOD doesn’t look like something I want to do, can I just jump over to the HD&CC class?

Seriously? As much as I don’t want to have to answer this question because my hope is you already know the answer, here I go. . . you are a grown adult. You are in charge of making your own decisions. If you want to cherry pick a WOD and randomly stop in on a program that is progressive and builds off itself, be my guest. But that will not be how you see any benefit from the program. As long as you are cool with that, then so am I.

5) When should I start? What if in the middle of the 4 weeks I have a 2 week vacation, should I still start?

HD&CC builds off it’s last wave during the next wave. It is best to start on Wave 1, Day 1. However, I will refer you to my previous FAQ and answer. If you start in the middle of the program or miss half of the program due to life obligations, we will not stone you. You just simply won’t see the full benefits from doing it consistently from start to finish.

I’m certain there are more questions out there about the program. Please feel free to ask in the comments and I will be responding throughout the day. You can also go to the HD&CC blogpost and scroll through the last several years of programming to see what goes on. Click here for a direct link to the site.


Wednesday 141029


As many rounds as possibe in 20 minutes:
5 Pull-ups
10 Push-ups
15 Squats

Compare to 131121.

Post rounds to comments and BTW.

IMG 0072 475x712 Wednesday 141029

L rope climbs….when will they come up next?

Having noticed a ton of “list’s for life” such as “Top 10 things to do in Denver” “Top 5 reasons your WOD’s are not improving” in all the media, we are going to piggy back off this sensation.
Top 10 Things to Keep You Healthy
1. Sleep!! Get 8 -10 hours of sleep a night. Your body rebuilds itself each night and needs rest to replenish those muscle fibers. Sleep also helps with memory, creativity, and reduces stress.
2. Sweat everyday.  In CrossFit or outside in our beautiful state, move your body.  It controls mood swings, eases pain, improves your immunity, and keeps you around longer for more fun.  
3. Eat to fuel, not to be full. Think of your body as a highly tuned machine. Are you going to put diesel or high octane fuel in your? All you need is: “Lean meats, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.” Eat you breakfast! Skipping breakfast has been shown to increase your LDL (bad cholesterol) level.
4. Mobilize and take care of your body. In laymans terms, your body is a system of ropes, pulleys, levers, and extensors that work in unison to move your body. If a “pulley” is bound up, you will have shortened your range of motion of a “rope”.  Whether it’s regular couch stretch sessions, massages, or bodywork every little bit goes far.
5. Be social. Whether it is looking people up on the book of Face, or being twitterpated on Twitter. But nothing beats a good old fashion meet up for coffee or having a little dinner party.
6. Goals, goals and goals. Have goals for the day: I will eat veggies at every meal today. Short term goals: I will deadlift 450# in 6 months. And long term goals: I will save enough money for a new car next year! Make sure that they attainable and achievable to be successful.
7. Have 1+ hour that is electronics-free per day. One study showed that people check there phone or computer 110 to 150 times a day. Crazy, right?!?
8. Stay hydrated. From flushing out those nasty toxins from happy hour to keeping your skin looking beautiful, water is essential. Drink at least 64oz a day.
9. Do the deed. Getting frisky in the bedroom is not only fun, but good for you?  It can reduce stress, blood pressure, and the risk of a heart attack. 
10. Do what you love in your profession and at home.  Spend time with friends and family as possible.
What would you add or change?

Tuesday 141028

As many rounds as possible in 20 minutes of:
2 Rope climbs
20 Ab mat sit ups
Run 200 Meters

Post rounds to BTWB.

IMG 0410 475x316 Tuesday 141028

The blue and yellow Verve shirt has never looked so good!

From time to time we all get little bumps and bruises.  Whether the result of us being clumsy, getting dinged up playing sports, or something that happens in the gym, we all end up with little ailments that may require some attention.  What do we do to these ailments?  Perhaps we take a few over the counter pain reducers or perhaps we put some ice on it.  Is this really the best way to help speed up the recovery process?

According to a few experts icing may not be the best option and could potentially slow down the healing process. Inflammation, a typical reaction to an injury, is not necessarily a bad thing and is actually the natural response to an injury.  Inflammation brings blood flow and lymphatic flow to and from the injured tissues which brings healing nutrients and removes the harmful nutrients.  The inflammatory response is also what makes and injury hurt, which helps us to not re injure by beings sensible and staying off or away from the injured area.  

To reduce swelling, a lot of us have been told to put ice on it, but compression may actually the better solution.  Compression doesn’t affect the lymphatic flow which should speed up the healing process.  

So should we never use ice?  Ice definitely has it’s place in certain circumstances and procedures but as far as the issues that we encounter in the gym, there are better options.  Ultimately it’s going to come down to what you think and feel, but do some research as there are better alternatives than always reaching for a cold pack or a bag to fill with ice.

The above was partially referenced from an article on the blog; Marks Daily Apple.  To read the full article and reference different studies conducted, please click HERE.

Monday 141027

5 – 5 – 3 – 3 – 3 – 1 – 1 – 1 – 1

Post score to BTW.

urban acrobatics group photo 475x633 Monday 141027

Weekend Fun at Urban Acrobatics

Avoiding the CrossFit Burnout

Do you remember the first year you did CrossFit consistently?

Do you recall how great it was to PR nearly every time you retested a benchmark workout?

Or what about the first time you got that gymnastics movement that was a “weakness”?

Well, that’s usually how the first year or so goes … lots of really, really big improvements … and you might have even gotten a nice set of abs if you’ve been eating clean.

But I am here to say that following that first year the work really starts.

By making those monumental jumps during the first year or so you’ve expanded your athletic abilities – and by expanding your athletic abilities, you are also getting closer and closer to your genetic limitations, which means PRs will be few and far between.

And I am all for pushing the boundaries about as far as they’ll go … but when the PRs slow down, it get’s tough to continually grind it out, so I really enjoyed reading this article titled “5 Tips to Avoid the CrossFit Burnout” written by Patrick McCarty about how to avoid the burnout once the progress stops.

Here are my favorite suggestions, along with a few of my own:

  • Develop a long term plan
  • Choose competitions wisely
  • Consider an even bigger change (use the skills and fitness you’ve developed in CrossFit towards something else)
  • Take a break
  • Reconnect and visualize your long-term goals and objectives – why did you get into this in the first place? Have you accomplished everything you set out to accomplish?
  • Don’t take it so serious – smile, laugh, make jokes, and when it’s time to get serious, then get after it
  • Change up your class time

And here’s one last note – I went to the Urban Acrobatics class on Saturday, and I have to say it was the funnest thing I’ve done in a while.

Having learned basic movement skills from CrossFit and my years as a competitive athlete, the experience at Urban Acrobatics was fantastic!

But here’s the real takeaway – get out into the world and use the “fitness” that we work so hard fun. You might really, really impress yourself.

Sunday 141026

3 minutes each to establish max:
Double unders
Muscle ups
Rope climbs

Post reps to comments or BTW

Shaina 475x475 Sunday 141026

Shaina winning her weight class at FRCF/ qualifying for the American Open/showing her Best Lifter Award!

In case you were wondering, her totals for the competition were:

Snatch – 81kg – 9kg meet pr!
Clean and jerk  -96kg – 6kg meet pr!
total – 177 – 15 kg meet pr!


There may not be a Broncos game this Sunday, but who needs an excuse to eat nachos!  The following recipe from Zoneappetit.

Servings per batch: 3 (best of luck not eating them all yourself)

Zone calculations per serving: 3P, 3C, 2.5F


5 oz of Plantain Chips (NOT the sweet variety)

6 oz of shredded pork, chicken, beef, etc.

¾ c. shredded cheddar cheese

2 tbsp sliced black olives

1 avocado, sliced/chopped/diced

¼ c. salsa (find one that’s sugar-free!)


Place a layer of parchment paper on a cookie sheet. Put plantain chips on parchment paper in a single layer. Next, add pork (or whatever meat you’ve chosen). Add olives, and then cheese. Place pan in over under broiler (set to HIGH) until cheese is bubbly and melty. Remove from oven and cover with avocado and salsa.

– Workout @ 7am is at Verve.  Workouts @ 9am and 10am will be at Commons Park – 19th st and Little Raven!