Sunday 161225

21-18-15-12-9-6-3 Reps for time of:
GHD sit-ups
Push press, 95#(65#)

Pre WOD skill work= pulling strength

Post times to comments and BTWB

Merry Christmas to all and to all a good WOD.

Merry Christmas to all and to all a good WOD.

Saturday 161224

12 Days of Christmas
1 Rope climb
2 Thrusters, 135#(95#)
3 Power clean, 135#(95#)
4 HSPU/ push-ups
5 Toes to bar
6 Wallballs
7 Deadlifts, 135#(95#)
8 Lunge steps
9 KB swing
10 Burpees
11 Calorie row
12 Muscle-ups/ Chest to bar pull-ups/ pull-ups

*This workout is completed in the same fashion as the song is sung.

Post times to comments and BTWB

Eat, Lift and Be Merry.

Eat, Lift and Be Merry.


Merry, merry folks. Today we will continue in our fine tradition of doing the 12 Days of Christmas WOD. For those of you new to Verve or new to this workout, here’s how it goes down. . .

We will perform the workout in the manner in which the song is sung:

1 Rope climb
2 Thrusters + 1 rope climb
3 Power cleans + 2 thrusters + 1 rope climb. . . 

So the last round of the workout starts with 12 muscle-ups + 11 calorie row + 10 burpees. . . + 1 rope climb. . . boom, done, time. 

This is a longer workout, hence why classes are 1 1/2 hours long today, we want to make sure everyone has time to cover the movements, get their weights and finish the WOD.

Have a wonderful Saturday!!

Friday 161223

42-30-18 Reps for time of:
Deadlift, 155#(105#)
Thruster, 65#(45#)

Pre WOD skill work= pulling strength

Post time to comments or BTWB


If you have some knee pain while squatting OR think your knees may be limiting your squat, this video gives you some easy mobility (including mobilizing your big toe) to help ease some of that pain.  Please note that Flexibility Friday videos should not supersede seeking professional help for persistent pain.


-12 Days of Christmas WOD is going to be FUN FUN FUN so sign-up and wear your Holiday best!

-Don’t forget to check out our new Stance socks and jump ropes for last minute stocking stuffers.

Thursday 161222

As many rounds as possible in 16 minutes of:
30 Calorie row
30′ Handstand walk
10 Toes to bar
30′ Hanstand walk

Pre WOD skill work= pulling strength

Post rounds and reps to comments and BTWB

#tbt to when Fred won the chili cook off. It's way more official now there's an apron.

#tbt to when Fred won the chili cook off. It’s way more official now there’s an apron.

What’s the word. . . hummingbird??

More than once we have posted about all the things a new CrossFitter should know, the best tips to being the best CrossFitter, advise to being successful in the gym, how to RX workouts, why it’s important to not always worry about RXing workouts, etc. Overall we simply want to hear from others how they have found health, happiness, PRs, and gains through CrossFit. It is the shared journey of others that helps us get through ours. We learn from each other’s mistakes and successes, and we learn that we are not the only one having struggles. For all the good advice, there is an equal amount of bad advice. Advice that may not aid our journey but stop us in our tracks. 7 times CrossFit Games athlete Stacie Tovar shared The 5 Worst Pieces of Advice she has ever received:

5) No pain, no gain.

Pain is just weakness leaving the body, right? Wrong! Don’t confuse this very cliché motivational quote for the real thing. It’s meant to help you step outside of your comfort zone and nothing more. Lactic acid burning in your legs as you row a 1000-meter sprint is one thing. Painful strain on a ligament or tendon is completely different. Be smart when you train. If it hurts, stop. I recommend modifying movements and scaling weights to accommodate for any previous or existing injuries and mobility issues.

4) There’s only one way to do it.

As a fitness enthusiast, I prefer functional movements and high intensity in most of my exercise routines. But just because that’s the way I do it, doesn’t mean there aren’t other methods. There are literally hundreds of ways to improve your fitness. Running, surfing, tennis, yoga — the list goes on. The best way to find success in any exercise routine is to keep it varied and to stick with it.

3) You have to work out all day if you really want to see results.

If you want fitness to be a part of your lifestyle, you don’t need more than an hour a day to exercise. I could give you a 5-minute workout routine that would knock you on your behind, although I recommend dedicating time to warming up properly, stretching and recovering whenever you attack a workout. You don’t have to overcomplicate it. Get in, get moving, and get out.

2) Lifting weights will make you bulky.

Yes, it is true, lifting weights can lead to bigger muscles. For some people that is the point. For others it is less tempting. If you find yourself thickening up in all the wrong places, try incorporating high intensity movements into your weightlifting routine. This will help you work toward leaner muscle mass and trim body fat. Avoid total isolation, and remember that moving, sweating, and burning calories is just as necessary as those heavy back squats. If you still have issues with “bulking up” you may need to take a closer look at your nutrition, sleep, stress levels, and social lifestyle, to mention a few.

1) As long as you work out, you can eat whatever you want.

I wish! Just because I exercise doesn’t mean I have a free pass to that bag of Skittles or Doritos. If you want to maximize results from your fitness routine, you have to fuel yourself with clean, whole foods. Don’t put sugar in your gas tank. Keep the machine running clean!

***How about you? Ever heard something that made you turn your head to the side? Or how about a simple question you’ve had about fitness that no one has yet answered? Share your thoughts with us. As I said before, we learn from shared experiences. Give us your advice, ask your questions, let’s get our learn on.

***Remember this weekend we have a modified scheduled due to Christmas Eve and Christmas Day. Please see MBO for times and to reserve your spot. We will be doing The 12 Days of Christmas WOD on Saturday, classes are longer to accommodate for the longer workout. . . again, RESERVE YOUR SPOT!!!


Wednesday 161221

Take 15 minutes to establish a heavy complex of:
1 Power clean
1 Hang clean

Then, every minute on the minute x 7 rounds @ 75% of heaviest complex:
1 Power clean
1 Hang clean
1 Front squat

Post results to comments or BTWB

THE Eric Kiker!

THE Eric Kiker!


#1 – What is your HOMETOWN?

I was born in Oklahoma City, moved to Vineland, New Jersey when I was 13 and ended up in Colorado for college, where I lived in Colorado Springs, Longmont, Greeley, Boulder, now Denver—for 27 years—so I guess my hometown is DENVER, COLORADO—sorry all you other clearly less impressive hometown nominees.  

#2 – What do you do in your free time? Hobbies?
I was hobby-less until a friend of ours, to whom I am permanently indebted, cajoled us into attending a CrossFit class five years ago. Since that day, my hobby has been, “getting better and not dying.” With the help of CrossFit, Allergy/Immunology interventions, a Functional Medicine doctor, a nutrition coach who just happened to come in second in the CrossFit Games in 2012, several PTs, Muscle Activation Techniques and a passion for following Ray Kurzweil and all things “futurist,” I feel better, fitter, stronger, happier and more resilient at 58 than I have since I was born—yes, in Oklahoma City.
#3 – What changes have you seen both physically and mentally since you started CrossFit?

The best thing is feeling like an athlete, instead of a “member” or “client.” And that feeling goes hand in hand with being able to do things other people just can’t even imagine doing—sorry, don’t really know how to say that in a way that doesn’t sound disparaging. Maybe see the second part of my answer to question #5.

#4 – What is your favorite workout or movement in CrossFit?

My favorite movements are the ones I’ve decided to work on and get better at—for instance it’s taken four Opens to realize I’m not that good at Toes to Bar (terrible, in fact), yet I’ve kept avoiding them, because, right, I’m not that good at them. Recently, I started making that movement part of my warm up. And guess what—I’ve gotten better and now really look forward to them. Duh! Same thing with running and rowing—hated, got some really good coaching, now love. Duh #2. 

#5 – Any advice for someone new to CrossFit or Verve?

Two pieces: 1. Relish in that nearly-ubiquitously-relished enthusiasm that comes with making barbells obey you. But—and I know this from experiencing the opposite—listen to our incredibly knowledgeable coaches when they give you the expectations of the workout. Scale and modify as needed to not let that enthusiasm cause you to sacrifice form or go beyond your limits and end up injured, which crush your enthusiasm like the uninjured you crushes the power snatch. 2. Use that new or renewed feeling of athleticism to encourage your friends to up their game, with CrossFit or something else high intensity—for the sake of long term health. Believe me, I’m super confident in what I can do after five years, but I’d love nothing more than to see some of my dangerously unhealthy friends come in here and be kicking my ass within six months

#6 – Favorite movie quote  joke 

Tie: “Do the chickens have large talons?” “My lips hurt real bad!”

Tuesday 161220

For time:
150 Double unders
21 Handstand push-ups
21 Burpees
100 Double unders
15 Handstand push-ups
15 Burpees
50 Double unders
9 Handstand push-ups
9 Burpees

Pre WOD skill work= pulling strength

Post time to BTWB

Pete doing his "elf on the shelf" to get in the holiday spirit

Pete doing his “elf on the shelf” to get in the holiday spirit

This time of the year it’s very easy to get overwhelmed.  While the holidays are supposed to be a relaxing time many of us feel anything but relaxed.  It could be last minute shopping, travel plans, end of the year deadlines at work, that overwhelm us and turn what should be a really fun time of year into the complete opposite., a website I visit often had a really good post about continually letting go of things so we don’t have always feel stressed out.  Click HERE for the full read.  Below are a few of the points that have helped the author feel less stressed out.  The author’s mantra is: You know nothing.  The result of using this mantra helps the author remind himself to see things from a fresh perspective and realize that when he thinks he knows something, the truth is really doesn’t.  So what’s the point of this?

By continually letting go, we don’t have to be so stressed out. When we realize we don’t know:

We don’t have to be mad when someone is acting in a way we don’t like.
We don’t have to have anxiety when we don’t know if things will go as planned or hoped.
We don’t have to have all the answers. We can have questions and curiosity instead.
We don’t have to get into a tense “No I’m right” battle with anyone else.
We don’t judge other people as much, so we can be open to who they are and have a good relationship with them.
We don’t have to control things, but can instead just try to be helpful without controlling the outcome.

When someone comes to me with something unexpected, I try to let go of what I thought the situation was. Then I open up to this new situation, with fresh eyes.

When someone is cross with me or grumpy, I try to let go of how I think they should be acting. And then be curious about why they’re acting that way, and love them in the midst of their suffering.

When I’m tired and have a lot to do, I try to let go of the idea that I shouldn’t be tired or busy. Then I look at the situation with fresh eyes and realize that I can do these tasks despite the discomfort.

Sometimes looking at things from a fresh perspective can help us relieve the stress and this time of year, many of us can use a little less stress.  

Reminder that we have only one class on Christmas Day at 10:00 am for those of you staying around for the holidays.  Monday’s blogs will always have the up to date happenings at Verve so be sure in check it out each week.  

Monday 161219

10 Rounds:
Row 500m @ 2k pace
Rest 3 minutes

Post times to comments and BTWB

Krissy looking solid during her overhead squats. Welcome to Verve, Krissy!

Krissy looking solid during her overhead squats. Welcome to Verve, Krissy!


Holy Happenings, Batman! Please read below for our abbreviated holiday schedules, as well as upcoming events.

*December 24th (Saturday)– 12 Days of Christmas WOD! We have an abbreviated schedule. Anna and Nate will be running 3 classes that day, each 1 1/2 hours long to get you in the holiday spirit. Get on MBO and reserve your spot in class now!

*December 25th (Sunday)– Merry Christmas, Ververs. We will have one single class at 10am ran by Verve’s truely, E$. Please reserve your spot on MBO.

*December 31st & January 1st (Saturday & Sunday)- Happy New Year! Come celebrate national hangover day, and sweat out all your toxins 😉 We will again have abbreviated schedules, please see MBO for class times.

*January 21st (Saturday)- We will be hosting Mile High Sprints. This is a satellite indoor rowing competition to qualify individuals for the World Indoor Rowing Championship. Anyone can compete in this event, as long as they are over 14 years of age. The event will be a 2,000m row for time. While this event brings out all the local crew teams and rowing specialists, it also brings out anyone interesting in seeing how they fair next to these people. Have an interest in competing, click here to register. This event will take place in the morning, class times will be moved to 4pm and 5pm Saturday evening.

*January 28th & 29th (Saturday & Sunday)- Verve will be hosting a CrossFit Level 2 Certificate Course. We will have morning classes and be looking into off site swimming WODs. Please stay tuned for more updates.

*February 11th & 12th (Saturday & Sunday)- Verve will be hosting Matt Chan and Eric O’Connor for their Train FTW Seminar. This seminar will be gauged towards individuals interested in being more competitive in CrossFit. This seminar will come with discounted rates for Verve members looking to participate. For further info on the Train FTW program, please visit their website here. For those not registered for the seminar, we will have morning classes before closing for the rest of the day. Again, please stay tuned for more updates. 

Sunday 161218

For time:
50 Burpee knees to elbow

Post times to comments and BTWB

Sadly, it took me far too long to get this shirt. But I'ma let that slide.

Sadly, it took me far too long to get this shirt. But I’ma let that slide.

Saturday 161217

8 Rounds for time:
Run 400 Meters
10 Hang dumbbell power cleans, 40#(25#)
30 Double unders

Post Time to BTWB

Treat yourself with some gut-friendly stuffing

Treat your family to some gut-friendly dressing this holiday season!

With the holidays in full effect, we all strive to keep our fuel clean, and find ways to keep our guts happy. This recipe from Sarah Fragoso is a delicious option to enjoy the holiday comfort food without needing total damage control caused by processed foods. For more tasty recipes from Sarah Fragoso, you can find them here.

Enjoy, and Happy Holidays!


1 lb mild Italian pork or chicken sausage, casing removed (I used chicken sausages from my local butcher)

4 ½ cups mushrooms, diced

1 medium yellow onion, diced

6 celery stalks, diced

4 carrots, diced

1/2  cup chicken broth

1 tablespoon diced fresh sage

½ tsp minced fresh thyme leaves

½ cup dried cherries, finely chopped

½ cup slivered almonds

½ tablespoon minced garlic

4 tablespoons lard, butter, or ghee

Sea salt and black pepper to taste

1. Preheat oven to 350.

2. In a large soup pot, sauté onions in lard, butter, or ghee until translucent.

3. Add the sausage and brown.

4. Add the carrots, celery, mushrooms, chicken broth, cherries, almonds, sage, thyme, garlic powder, salt and pepper.

5. Mix well, bring to a simmer, and cook for 5-10 minutes or until the veggies begin to absorb the chicken broth.

6. Transfer to a large glass baking dish, cover tightly with aluminum foil and bake at 350 for 45 minutes.


Friday 161216

In 3 minutes max distance handstand walk
Rest 5 Minutes
Complete as many rounds as possible in five minutes of:
3 Deadlift 275#(185#)
9 Burpees over the bar

Pre WOD skill = Pulling strength

Post results to comments or BTWB

Brendan showing some solid front squat form while Bailey does the hardest part.... Adding up those weights!

Brendan showing some solid front squat form while Bailey does the hardest part…. Adding up those weights!


As you can see, we have some moderately heavy deadlifts today and we will also be kicking up several times for handstand work which means we will need to have some supple hammies.  Watch this video for some quick mobilizations to do before the workout!