Friday 170331

As many rounds as possible in 12 minutes of:
20 Calorie row
10 Burpees over the rower
Rest 2 minutes
As many reps as possible in 3 minutes of:
Double unders

Post results to comments or BTWB


There are not many things in this world that are worse than foot pain and tooth pain.  While we can’t do much about the tooth pain, foot pain is something we can help you work on.  The video above, courtesy of Smash Werx,  gives you some great mobility ideas to help treat plantar fasciitis and the tight calves that could be pulling on your feet (along with a great anatomy lesson of how the foot works). 


-Mobility Workshop Saturday, April 1st from 12:30pm – 1:30pm.

Thursday 170330

9-7-5- Reps for time:
Snatch, 135#(95#)

Post times to comments and BTWB

You’ve waited patiently. . . here are the results from Verve’s first ever Open Team Cup:

The 2017 CrossFit Games Open Team Cup winners are the members of Team Oldies But Goodies!!

Oldies But Goodies led by Captain Robyn Kunick-Bosch and co-captain Ali Nichols

Oldies But Goodies led by Captain Robyn Kunick-Bosch and co-captain Ali Nichols

Open Team Cup point totals:
Oldies But Goodies- 289
Just The Kip- 235
S&M- 226
Practice Safe Sets- 216

Just The Kip led by captain Garret Mueller and co-captain Anna Dolezal

Just The Kip led by captain Garret Mueller and co-captain Anna Dolezal


S&M led by captain Mick Lewis and co-captain Stan Sloan

S&M led by captain Mick Lewis and co-captain Stan Sloan


Practice Safe Sets led by captain Jen Kates and co-captain Danni Brooks

Practice Safe Sets led by captain Jen Kates and co-captain Danni Brooks

Let us take a look at some stats from the past 5 weeks

Top 3 point providers for each team:

Oldies But Goodies
Chance Taureau- 18
Patrick McGinty- 17
Jess Morgan- 16

Just The Kip
Joe Estep- 23
Andy Duckett-Emke- 23
Nicole Hall- 22

Trevor Bron- 24
Nate Rader- 19
Amelia Dwyer/ Bailey Dillon- 17

Practice Safe Sets
Erin Stanley- 17
Jayme Eichner- 15
Courtney Shepherd- 14

Top 3 men and women at Verve who did all the workouts RX:
1. Joe Estep
2. Nate Rader
3. Chance Taureau

1. Nicole Hall
2. Courtney Shepherd
3. Anna Mattson

Top 3 men and women at Verve who did all the workouts Scaled:
1. Patrick McGinty
2. Andy Duckett-Emke
3. Jason Allison

1. Bailey Dillon
2. Gabi Kulesza
3. Emily Lines

And lastly, a very big shout out to Nicole Hall. Nicole placed 174th place WORLDWIDE in the women’s masters 35-39 age division. Yes, you read that right. Nicole is the 174th fittest 36 year old woman in the world. The reason that is so cool is because she will be invited to participate in the Online Qualifiers for all teen and masters divisions to compete for a spot at the CrossFit Games. These qualifiers will be announced on April 20th. Nicole will have 4 days to complete the workouts at Verve and submit them. And we as a community will be cheering her on. So get pumped to cheer on a Verve athlete who made it to the next round. Congratulations Nicole!!

Nicole crushing 17.4 and earning a spot in the top 200 in her age division.

Nicole crushing 17.4 and earning a spot in the top 200 in her age division.


Congratulations to everyone that participated in Verve’s first Open Team Cup. You all should be so proud of all your hard work over the last 5 weeks. There were more PRs and firsts. More support, cheering, and team spirit. And overall a well built community enjoying what we do year round in an annual competition. This was our first go at such an event and we are excited to make it bigger and better next year. Stay tuned for details on how we will officially celebrate the end of the Open.

*Thank you to Gaby Gallou, who took a ton of pictures (including the ones in this post) during the Open and graciously shared them with us. You rock lady!!

Wednesday 170329

5 Rounds for time of:
Run 400 meters
21 Deadlift, 185#(125#)

Post results to comments or BTWB


Frank, this video is great!!! Always happy to have you in class and excited to see what your CrossFit future looks like.


-Mobility Seminar Saturday!! 12:30pm – 1:30pm  Should be packed with great info and even better mobility.

Tuesday 170328

For time:
50 Med-ball cleans 20#(14#)
25 Push jerks 155#(105#)
50 Med-ball cleans 20#(14#)

Post to BTWB

Now that the open is over, we can get back to more serious training, like bicep curls

Now that the open is over, we can get back to more serious training, like bicep curls














With the warm weather right around the corner, this means that patios and roof tops will soon be opening.  Like most people I enjoy drinking a cold beverage outside and look forward to those patios and roof tops opening so we can get some Vitamin D and have some fun with our friends.

Unfortunately now that I’m getting older, the day after having a few drinks on the patio can make me consider never doing it again.  If you know the internal dialogue I’m writing about then the information below will help you speed up detoxing quicker so that we can get back to feeling normal a lot faster.  

Having an understanding of what alcohol does to the body can help us take actions to prevent the effects that make us want to stay in bed all day and never go out again.  When you drink alcohol all the metabolic processes in your body are put on hold until the the alcohol is metabolized.  The liver is responsible for metabolizing alcohol but this causes oxidative stress.  There are ways to help speed up the detoxing process.  Curcumin, green tea, and milk thistle have all been shown to help stop the negative effects of alcohol and help eliminate it.  

Curcumin is a found in turmeric and multiple studies have shown that is can be helpful in protecting the liver from alcohol.  The same is true for green tea.  Studies have shown that green tea protects the liver and can accelerate the detoxification process.  Green tea helps the inflammation response caused by alcohol and can assist in faster elimination of the inflammatory response.

A few more commonly know whats to accelerate the detox process from alcohol are:

Drinks lots of water with electrolytes before and after drinking alcohol.  This helps keep the body hydrated and counter act the dehydrating effects of alcohol consumption.  Continue to train hard in the gym.  Studies show that athletes excrete more toxins in their urine than people who lead a more sedentary lifestyle.  

Most of us enjoy getting together with friends and spending time outside in the sun.  If you choose to drink make sure you have the above remedies handy so that you can get back to feeling normal faster.

The above information was referenced from the Poliquin Group.  For the full article click HERE.

Monday 170326

Bench press

Then, as many reps as possible in 7 minutes of:
2 DB burpees
100′ DB farmer’s carry
4 DB burpees
100′ DB farmer’s carry
6 DB burpees
100′ DB farmer’s carry
*Continuing adding 2 reps of DB burpees to each round

Post reps to BTWB

Just one of many awesome moments of the 2017 CF Open, captured by Verve's own Gaby Gallou

Just one of many awesome moments of the 2017 CF Open, captured by Verve’s own Gaby Gallou

Congratulations to everyone on another epic CrossFit Open! These last five weeks have shown dedication, support, and hard work from you all. If your body is in need of some recovery love, remember that we will be hosting a FREE MyoFascial Therapy Seminar this weekend.

April 1st (Saturday)- CrossFit Verve is welcoming Dr. Christy Trombley of Be Still PT for a special mobility seminar. Although this seminar is free to public, space is limited. We ask that all attendees PLEASE RSVP by signing up on the MindBody online schedule. 

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.”

For further details, please 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

Have a great week!

Sunday 170326

3 Rounds for time:
One minute back squat, 135#(95#)
Rest one minute
One minute chest-to-bar pull-ups
Rest one minute
One minute power clean, 135#(95#)
Rest one minute

Post reps to comments and BTWB

At least one guy I know that might be happy the Open has come to an end. #painface or #thefacehewasbornwith?

At least one guy I know that might be happy the Open has come to an end. #painface or #thefacehewasbornwith?

Saturday 170325

With a partner, complete the following for time:
1 Mile run, partners alternate every 400m
80 Calorie row, partners alternate every 20 calories
8 Rounds, partners alternate every round:
10 KB swing, 24kg(16kg)
10 KB front rack lunge steps, 24kg(16kg)
10 Ab-mat sit-ups
80 Calorie row, partners alternate every 20 calories
1 Mile run, partners alternate every 400m
Post time to BTWB
PaleOMG Apple Cinnamon Muffins

PaleOMG Apple Cinnamon Muffins



Last chances to complete 17.5 will be Sunday from 11:30- 1:30pm, and again Monday 2-3:20pm ALSO! Remember to stop by the RiNo Blue Moon Brewery today from 12:30pm- ????

We will be enjoying a celebratory beverage to wrap up the 2017 CrossFit Open!  

Apple Cinnamon Muffins by Juli Bauer

Prep Time: 10 min. Cook Time: 30 min. Total Time: 40 min. Serves: 9


1 apple, cored and diced

1 cup almond flour/meal

3 tablespoons coconut flour

3 eggs, whisked

¼ cup coconut oil, melted

2 tablespoons raw honey

1 heaping tablespoon cinnamon (the more the better)

½ teaspoon baking soda

pinch of salt


1. Preheat oven to 350 degrees.

2. Add almond flour, coconut flour, cinnamon, baking soda and salt to large bowl, mix together.

3. Then add your eggs, oil, honey, and diced apples.

4. Mix thoroughly.

5. Place silicone liners in muffin tins, then place batter evenly throughout. The mix gave me 9 muffins.

6. Bake for 25­-30 minutes. These guys take a bit of time, but they are totally worth it!

7. Let cool. Then eat them. They’re just heaven.

Recipe by PaleOMG ­ Paleo Recipes at 


Friday 170324

WORKOUT 17.5 Rx’d (Ages 16-54)
10 Rounds for time of:
9 Thrusters
35 Double-unders

M95lb. F65lb.

Post times to comments, BTWB, and Games site


This workout begins with the barbell on the floor and the athlete standing tall. At the call of “3, 2, 1 … go,” the athlete will perform 9 thrusters, then 35 double-unders. They will repeat this couplet for a total of 10 rounds. During the workout, only the athlete may handle their equipment, and the rope must be set on the ground while the athlete is performing thrusters.


• Barbell
• Collars
• Plates to load to the appropriate weight for your division
• Jump rope

Every second counts in this workout. The athlete’s score will be the time it takes to complete all 440 repetitions. Time will be recorded in full seconds. Do not round up. If an athlete finishes in 15:40.8, their score is 15:40. There is a 40-minute time cap. If the athlete does not finish all 440 reps within the time cap, their score will be the number of reps completed. There is no tiebreaker for this workout.


Rx’d: (Ages 16-54)
Men use 95 lb.
Women use 65 lb.

Teenagers 14-15:
Boys use 65 lb.
Girls use 45 lb.

Masters 55+:
Men use 65 lb.
Women use 45 lb.

Scaled: (Ages 16-54)
Men use 65 lb. and perform single-unders
Women use 45 lb. and perform single-unders

Scaled Teenagers 14-15:
Boys use 45 lb. and perform single-unders
Girls use 35 lb. and perform single-unders

Scaled Masters 55+:
Men use 45 lb. and perform single-unders
Women use 35 lb. and perform single-unders

Thursday 170323

5 Rounds:
200m Run
15 Hang power clean, 115#(75#)
10 Burpee box jump over, 24#(20#)
Rest 1 minute

Post results to comments or BTWB

Jen isn't letting any bad wallballs happen under her watch! Nice work Erin.

Jen isn’t letting any bad wallballs happen under her watch! Nice work Erin.

The CF Open is almost over!! what do we do with all of these feelings and feedback that we have gotten over the past 5 weeks?  What do I do to start preparing for the next year?  The following is an article from Box Life Magazine circa 2015, but still rings true today. (see full article here)

There’s no question that for the last five weeks, most of the CrossFit community has placed its focus on the Open. For 95% of the athletes in this sport, the Open serves as our Games—so we treat each workout with a renewed mentality and work ethic. Now that it’s over, an athlete might feel a huge sense of relief, but return to training with somewhat of a dilemma. After the all, the Open commanded so much of our attention and goals over the past month—which leaves many a CrossFit athlete asking themselves an unfamiliar question: now what? Well, even though the 2015 CrossFit Games Open may be over, it can still provide the answers to that question.

Work on your limiting factor
The design of the CrossFit Open is to expose an athlete’s weakness(es) across a broad range of varied tests, and over the years Dave Castro and the Games staff have gotten more efficient in creating workouts that stump athletes. Even the elite competitors will have discovered holes in their fitness over the course of the five workouts (though these holes might be minor). For the rest of us, we likely found a plethora of limiting factors during the Open—be it an inefficiency with a gymnastic movement, a lack of muscular endurance or strength, or simply having a poor engine. While we might not have enjoyed finding out just how frustrating a set of toes-to-bar can be during the Open, such information is crucial to our overall development as athletes. For example, I struggled mightily with the handstand push-ups (HSPUs) during 15.4, which came as a surprise to me. Though I was enraged at the moment, I now see how important it was that they were programmed during this Open. If they hadn’t come along, I may very well have carried on my merry way post-Open, oblivious to the gaping hole in my fitness. Thankfully, they did come up, and now I have an entire year to make sure that if HSPUs do crop up in the 2016 Open, I’ll be ready for them—thus making me a fitter athlete.

In truth, it’s not just HSPUs that are limiting my progress—as is surely the case for most athletes—but it is the most obvious weakness I have. Therefore, if you feel that your CrossFit soul is lost without the Open, have no fear! Now is the time to turn your attention towards all those issues that caused you so much grief over the last five weeks, and begin your journey to the next level of your CrossFit life.

Utilize the Open as a frame of reference
When you hit an Open workout, you take your performance to another level. It’s hard not to, what with the athletes at your box cheering you on and the knowledge that you’re competing against 270,000 other CrossFitters around the world. Each of the five workouts takes on a special significance, and you bust your ass to make sure you can post the best possible score.

Now, this isn’t to say that you don’t work hard during regular classes too, but it’s almost impossible to replicate the environment of an Open workout. As a result, it’s equally hard to maintain the work rate and performance level that you gave during the Open. You’re a lot less likely to go to a dark place during the 6 p.m. class than you were during 15.5.

But that doesn’t have to be the case.

Now that you know how far you are willing to go in a workout—how much pain you are willing to accept—you can use the memories of Open workouts as a frame of reference to push yourself harder in regular classes. Instead of dropping the bar when you start to feel tired and the pain starts creeping up, remind yourself of how you accepted the pain during the Open workouts but kept moving, kept fighting for the best possible time you could achieve.

Now, it can be mentally and physically exhausting to travel to ‘the dark place’ day in, day out. In fact, there will be workouts where such a trip might not be necessary. But the point is just because the Open is over, it doesn’t mean that you can’t give an Open effort to the rest of your training.

Repeat the Open workouts of previous years
However, if you’re still having withdrawals from the Open, you can always continue the fun by repeating some of the workouts from past Opens, dating all the way back to 2011! Honestly, who wouldn’t want to try 7 minutes of burpees again (12.1)? In addition to being excellent tests of fitness—especially if you compare your results with the years you first tackled the workout—repeating Open workouts can prolong the ‘spirit’ of the competition throughout the year. 

Enjoyed the thrill of competing? Sign up for a local competition
One of the main draws of the Open is that for a lot of athletes, it’s their first taste of competing in a CrossFit competition. But once it’s over, returning to regular classes can seem a bit…dull. For those of you who miss the thrill of competing, fear not! One of the wonderful things about our ever-expanding community is that there are local throwdowns that you can sign up for almost every weekend. Whether you want to compete as an individual or join a team of friends from your box, signing up for a competition is a great way to add some variety to your training, as well as an opportunity to set yourself some personal goals with your fitness and your experience in CrossFit.


Wednesday 170322

Weighted pull-ups

Row 1,000 meters

Post results to comments or BTWB


I (Anna Mattson) wanted to take a second to add my two cents about Jordan.  I had the pleasure of working with Jordan when he first got into CrossFit; it is absolutely amazing the progress he has made since then.  Jordan’s progress is 100% attributable to the hard work and dedication he has put in both inside and outside of our four walls.  Jordan, we at Verve are so excited to see you what your future holds for you with CrossFit and everything else!


-Saturday, March 25th – Blue Moon RINO.  Let’s unofficially celebrate the end of the Open with some cocktails and crap talking!  We are planning on being there around 12:30pm but the event starts at 10am.