Monday 160725

For time:
42 Deadlifts 185#(115#)
Run 400 Meters
30 Power Cleans 135#(95#)
Run 400 Meters
18 Shoulder to overhead 115#(75#)
Run 400 Meters

Post time to BTWB

Monster walks, penguin style!

Monster walks, penguin style!





















Most of us, at least I hope anyways, take showers in the morning.  It’s part of our daily ritual, helps us wake up, and it’s just hygienic really.  Given how damn hot it’s been this summer I’m wondering  how many of you take a cold shower in the morning?  I’m not talking you turn the cold water on a little to cool the hot water, I’m talking about turning the dial to the C or if you have a two dial system, not even touching the H one.  Joe Rogan had a great podcast a while back about cold water immersion and cryotherapy and the benefits to the body for recovery and energy. 

I’ve been reading and hearing more and more about the benefit of a cold shower in the morning, I’m talking mountain spring water from melted snow cold too.  Ice baths are common during CrossFit competitions and many professionals athletes in major sports also utilize ice baths to help relieve sore muscles and reduce inflammation.  But what about a freezing cold shower first thing in the morning?  An article on the FastCompany website dug a little deeper in the benefits.  Here are a few of the takeaways from the article and the link can be found at the end of the blog.

In the simplest terms, cold water can flood the mood regulating areas of our brain with happy neurotransmitters.  Separate studies have show that winter swimmers, people that swim in cold water, have a decrease in tension and fatigue as well as improved mood and memory.  

Here’s a way to give it a shot yourself and see if you experience the benefits.  Instead of jumping into a cold shower, start with a hot one and slowly lower the temperate until the water is cold to the touch and the skin.  Once it’s at the cold to the touch temperature, stand under if for 2 – 3 minutes.  This was the template the participants that reported the above results followed.  

I am very adverse to temperature whether hot or cold.  It takes me forever to get in a hot tub and cold tubs or ice baths are just as bad.  I’ve been trying the above formula of starting warm and lowering the temperature gradually and I’ve been able to make it up to 1 minute.  I’m hoping to be at the recommended 2 – 3 minutes in the next week or so.  Finishing your shower with cold water is also an amazing way to keep you from sweating profusely after a long grueling workout like today’s, so maybe consider ending your shower with a minute or two with the dial all the way to cold.  

Click HERE for the fullFastCompanyarticle.  

Sunday 160724

For time:
18-12-6 Reps overhead squat, 135#(95#)
9-6-3 Reps muscle-up

Post time to comments or BTWB

Only 5 ingredients!

Only 5 ingredients!

Easy bite size snacks can be a life saver, especially when you make them yourself.  Here is a simple recipe that you can keep in the freezer for a while and pull out when you need a sweet bite!  You can see the full recipe here.(Courtesy of blog)


  1. ¾ cup almond butter
  2. ½ cup honey
  3. 2 cups Multi-Grain Gluten-Free Cheerios
  4. ¼ cup dark chocolate chips
  5. ¼ teaspoon coconut oil
  1. In a stovetop pan over medium melt almond butter, honey and vanilla extract, stirring occasionally.
  2. Remove from heat and stir in cheerios.
  3. Pour mixture into an 8 x 11 inch pan and press down firmly so the mixture is evenly spread out.
  4. Meanwhile, in a double boiler (or stove top pan with water and small glass or stainless steel bowl placed on top) add chocolate chips and coconut oil and stir together until melted.
  5. Drizzle dark chocolate sauce over cereal bars, cover and place in the freezer to set for at least one hour.
  6. Slice into bars and enjoy!
  7. Keep stored in the freezer.


-YOGA TOMORROW!! 11am!  You know your hamstrings are sore, DO IT!!

– JAKE’S….TONIGHT…5p – 7p to watch the final heats of the CF Games.  Come out and be social.

Saturday 160723

3 Rounds for max reps:
1 Minute max double unders
Rest 1 minute
1 Minute max toes to bar
Rest 1 minute
1 Minute max box jump overs, 24″(20″)
Rest 1 minute

Post reps to comments and BTWB

Proving grounds for the fittest on Earth.

Proving grounds for the fittest on Earth.


The 2016 Reebok CrossFit Games is going on NOW!!!

Are you watching? Do you want to watch? Do you want to watch with friends?

There is a scheduled viewing party on Sunday @ Jake’s from 5pm-7pm, as for the rest of the time. . . 

Verve will be steaming the Games throughout the day but don’t be shy, text some buddies, put a post in Verve Social on FB, and take initiative to get the viewing party started. 


*Is watching the CrossFit Games inspiring your competitive desires??

LADIES!!! Get singed up for Femme Royale, the ladies only competition being hosted by Verve Saturday August 13th. There are 3 competition divisions, allowing for anyone and everyone of all athletic abilities the opportunity to compete. Click here to get registered.


*Lastly, don’t forget about the Paleo Pop-up also being hosted by Verve this weekend, July 30th-31st. Check out vendors, try food, chit chat with like minded folks. . . you now, get paleo-ed out. 

On Friday, Coach T. Mud from the Tough Mudder dropped into a class at Verve.  If you’re doing the Tough Mudder later in the year or know some friends that are, you should check out The Denver Tough Mudder Training.  Today from 10 am to 12 pm, at the Island Beach Volleyball Courts located at 2233 S. Geneva St.  Denver CO, there will be a fun group workout and an after party.  If you’re looking for something to do that gets you outside, be sure and check it out. 


Friday 160722

Take 20 minutes to establish a 1RM deadlift

Then, 2 x 20 reps dimmel deadlift @ 50% of today’s heaviest. Rest 3 minutes between sets.

Post load to comments or BTWB

Partner mobility is the best!! The smiles on Robyn and Andy's faces say so.

Partner mobility is the best!! The smiles on Robyn and Andy’s faces say so.


At Verve, we pride ourselves on having a clean gym and quality equipment.  Our equipment gets used many many times throughout the day, which makes us happy!!!  To make sure we can keep that equipment functioning at its best, we need to take good care of it. Here is a short video on how to properly unload a barbell:


When we simply let the barbell fall to the ground as we unload it, we are dropping that barbell on its weakest point, the sleeve which affects the spin of the barbell and, over time, can actually cause the sleeve to break off.  

Key Points:

-Load and unload your barbell from the inside
-Insider tip: Add a 5# plate under each side of your weights so the plates go on and off easily.

We thank you for the pride and care you take in making sure our gym stays awesome, and this is one more way to help that happen.




Thursday 160721

As many rounds as possible in 12 minutes of:
50′ Front rack walking lunge, 40#(25#)
100′ Overhead walk, 45#(35#)
50 Ab-mat sit-ups

Post rounds and reps to comments and BTWB

Sarah crushing calories on the rower with her team standing by.

Sarah crushing calories on the rower with her team standing by.

Even presumably nutritious foods are often packed with added sugars. . . say WHAT???

By Consumer Reports

It’s no secret that foods such as soda and doughnuts are packed with added sweeteners. But would you think that the frozen stir-fry dinner you had last night would have the same amount of sugars as 16 gummi bears?

Food companies toss added sugars into almost three-quarters of all packaged products, including nutritious-sounding items such as instant oatmeal and peanut butter, and even into foods that aren’t supposed to be sweet, such as tomato sauce and crackers.

The trouble with sneaky sugars may go beyond excess calories. When 43 obese children ate the same amount of calories but decreased their added-sugars intake from 28 percent of their daily calories to 10 percent for nine days, their weight stayed steady but their cholesterol, triglyceride, blood pressure and fasting blood sugar and insulin levels dropped, according to a study in the journal Obesity. Previous research has linked an overload of added sugars with an increased risk of Type 2 diabetes, heart disease and obesity.

Natural vs. added
But how do foods that naturally contain sugars, such as fruit, milk and such veggies as beets and sweet potatoes, affect our health? “The sugars found in dairy and fruit come in smaller doses and are packaged with fiber, protein, vitamins and minerals, which means they don’t affect your blood sugar as drastically,” says Rachel K. Johnson, a professor of nutrition at the University of Vermont. Added sugars are what some experts refer to as “empty calories” because they lack such nutrients.

Become a sugar sleuth
Your mission, then, seems simple enough: Avoid those unnecessary added sugars. But it’s not easy. The current version of the Nutrition Facts label lumps added and naturally occurring sugars together under “total sugars.”

As a result, “consumers have no way of knowing how much added sugars are in a food,” Johnson says. “For other nutrients, the Nutrition Facts label lists the percentage of the daily intake a serving of a food supplies, but that’s not the case for sugars.” To make it easier for consumers to keep track, the Food and Drug Administration has proposed that added sugars have their own line on food labels, similar to the way total fat and saturated fat are listed separately. The agency says that the percent daily value— how much of your daily limit a serving of a food contains — should be given as well.

The FDA is also recommending that no more than 10 percent of daily calories come from added sugar. That’s 45 grams, or about 11 teaspoons for someone on an 1,800-calorie diet. About 70 percent of adults get that and more every day. The American Heart Association suggests an even lower limit: 24 grams for women (about six teaspoons) and 36 grams (about nine teaspoons) for men.

Until food labels change, use these tips for estimating the added sugars in your diet:

Consider the food. If a product doesn’t contain fruit, milk, sweet veggies or yogurt, and if more than three grams is listed in the total-sugars column, you can assume that most of the sugars are added.

Know the code words for sugar. Ingredients that end in “ose”— fructose, maltose, sucrose — are added sugars. (The main exception to this rule is the artificial sweetener sucralose.) And don’t be fooled: Healthier-sounding sugars such as brown rice syrup and honey aren’t any better for you than other types.

Scan the entire ingredients list. Ingredients are listed in order of weight; the higher up a substance is, the more of it the food contains. But many manufacturers use more than one type of sugar in a product. They are allowed to list them separately, which may give the impression that a food has less total sugar than it really does.

Compare nutrition labels. Find the “plain” version of foods such as yogurt or oatmeal and compare the Nutrition Facts label against the same brand’s sweetened versions. Cheerios, for example, has just one gram of sugars and 125 calories per serving. Cheerios Protein, by contrast, has 17 grams of sugars and 210 calories. And Mott’s Natural applesauce has just half the sugars of Mott’s Original.

Here’s another sweet tip: Buy plain or regular versions and add fresh fruit for sweetness instead of buying foods that are presweetened.

For full article click here.


Wednesday 160720

21-15-9 Reps for time:
Snatch, 105#(85#)
Chest to bar pull-ups

Post Results to BTWB

Curls are function, ask anyone that drinks any type of beverage. Suggested to do with friends.

Curls are function, ask anyone that drinks any type of beverage. Suggested to do with friends.



















Consistency vs. Persistency

Today, I am going to dive into a topic that will resonate with most of you. The difference between being consistent and persistent, what is better for your goals and how to focus on finding a better balance between the two. 

What does it meant to be consistent?
As defined, someone that is consistent is unchanging in achievement or effect over a period of time.

What does it meant to be persistent
As defined, someone that is persistent is continuing firmly or obstinately in a course of action in spite of difficulty or opposition. 

Now in relation to fitness, how will these two things either help or hurt you in pursuit of the goals that you are chasing? Is one better than the other? 

Well, first of all let’s talk about some traits of someone that is persistent in the gym may see. First of all, this person is very likely to look for “extra work” in the gym. They may add in a second session a couple days out of the week to bring themselves closer to their goals. Most likely they will result to weighing and measuring food and making sure they do all the right things in and out of the gym. 

Now, what are some traits of people that are consistent in the gym? These are the people that have done an hour of exercise, 4-5 days per week for the last 3-5 years. More times then not, their diets are not exactly perfect, but they make sure they are watching both quality and quantity of food, whether if it’s with a food scale or just by “eye-balling”. The gym go-er that practices consistency may show up 10-15 minutes early to focus on some extra mobility that is needed for the day or that has been given to them by a coach. Need an example? The 5:30am class. The same people day in and day out since I started coaching here almost a year ago. 

Now, what is better and why? Consistency. If we are looking to increase work capacity across broad times and modal domains (and we are!), then consistency wins 10 times out of 10. The risk that is run with being persistent over consistent is the risk of burning out. A trait of those that are too persistent, is becoming fit really fast and then quitting because their Central Nervous System cannot handle the load they are holding or they become tired of being in the gym all the time without ever doing anything else that provides them happiness.

So what is the magic secret to progressing? Show up 4-5x/week for 3+ years. Try your best to be 10-15 minutes early. Work really hard and give out a bunch of high fives. That’s the secret. 


Tuesday 160719

Take 20 minutes to establish a 3RM push press

Then, 2 x max effort set of push press @ 60% of 3RM. Rest 3 minutes between max efforts.

Post weight to BTWB

Legless rope climbs are tough, but not when you have friends to cheer you on.

Legless rope climbs are tough, but not when you have friends to cheer you on.

It’s sometimes quite amazing to me and the rest of the Verve trainers what is left behind and placed in the lost and found. One shoe? I can see leaving a pair behind, but how do you only leave one behind?

For those of you that are new to Verve, we have a lost and found.  It’s the purple bin to the right of the refrigerator.  In addition to a bunch of clothes, there are also countless jump ropes.  If you lost your jump rope, chances are it’s in the purple bin.   

Wrist wraps? Have you lost yours, well check the purple bin because at last check I believe there were at least 5 pair of wrist wraps in the bin.  

If we find things such as glasses or phones or anything of value really, we most likely will put it behind the front desk and do our best to track down the owner of the lost items.  If you find anything in the bathroom that you think may be lost, please give it to a trainer so we can make sure it finds it’s way back to it’s owner.  

If you leave something behind you can always send a quick email to the gym or give us a call and let us know to be on the lookout for whatever you left behind.  Jay Cain leaves something behind everyday so when in doubt about the process to recover lost items, you can always ask him.  

We do however take the lost and found to good will after an extended period of time. We normally give everyone a heads up that we will be doing this so they have another chance to go through and make sure that none of the clothes or cups or wrist wraps or jump ropes or shoes or watches belong to you. Log books are often left behind as well so if you’ve done a great thing by logging your workouts, it might also make sense to make sure that you stick the log book back in your bag, but if you forget remember the purple bin is always there.

Monday 160718

3 Rounds for time:
25 Calorie row
25 Burpees over the rower
25 Kettlebell swings, 24kg(16kg)

Post time to BTWB


Friends don’t let friends stretch alone.

If you don’t follow Rob MacDonald on Instagram (@bobbymaximus) you need to.  The man is capable of some pretty amazing things.

A while back  Rob wrote an article for Mens Health Magazine titled; 3 Ways to Build Extreme Mental Toughness. It’s a great read and his instagram page is well worth your follow.  Below are the bold points of the article but the entire article is well worth the read.

In order for your body to be strong, your mind must be strong.  Building mental toughness isn’t an easy task to accomplish.  How do you convince yourself to push hard when you’re dog tired in the middle of workout?  What if there are a few hundred meters left on a row workout, can you close your eyes and just go to the dark place until the last meter has been rowed?  Here’s Rob’s recommendations on how to build mental toughness.

Go Green.

Self doubt and negative talk can stop you in the middle of a workout.  Instead of negative talk replace them with positive thoughts.  Rob refers to this as green light thoughts.  Repeat how fun a workout is going to be or how well you’re going to do on the workout, before you hear 3,2,1…go.  This will help you stay positive during the workout.

Visualize the Win.

Here’s how Rob puts it: Each day, take five minutes and breathe deeply. Visualize every aspect of your challenge. Picture yourself in the moment, pushing through the exhaustion, finding the strength to finish. Think about how your body and lungs will feel, how your breathing and heart will feel. Think about the emotions you’ll go through, and overcoming doubts. Think about winning. The more detailed your imagery, the stronger your response will be.  You know that feeling after you finish a workout when you’re on the floor and super exhausted, but feel fantastic?  That is the visualization you need to have in your head before the workout begins.  We all get butterflies before a workout, try picturing how you’re going to feel once you’ve completed the workout knowing you gave it everything you were capable.

Blast Your Tunes.

I know not everyone likes the same type of music but I think we can all agree that working out to music beats silence. Music makes even the hardest workout a little better.

Remember what we do at Verve is fun.  Yes we are getting fitter and healthier, but it’s really all about having fun and cheering on our fellow members.  A positive mind makes those things a lot easier.  Click the title above to read the full article on the Men’s Health website.

Sunday 160717

For time:
100 Air squats
Run 1 mile
100 Air squats

Post time to comments or BTWB

Phoebe getting after rowing while her teammates cheer her on!

Phoebe getting after rowing while her teammates cheer her on!

We probably have all gotten in on the Pho craze!! The soup is actually quite easy to make and is completely customizable to your liking.  The following recipe is fast and easy to make, eating it with chop sticks is not guaranteed to be as quick!  You can see the full recipe here

Soup Ingredients:

1 Container Pacific Natural Foods Pho Soup Starter
1 Medium Organic Chicken Breast, Chopped

1 Medium Carrot, Chopped
1/2 Head Broccoli, Chopped
1/2 Head Cauliflower, Chopped
1 Box Brown Rice Noodles
1 Medium Onion, Sliced and Sauteed
1 Tablespoon Crushed Ginger
1 Tablespoon Olive Oil

Topping Ingredients:

Bean Sprouts
Sweet or Red Chili Sauce

-Thank you to everyone that came out to WOD and Wine, participants and vendors included!  We are excited to schedule the next one.


Saturday 160716

In teams of 2, complete for time:
50 Clean & jerk, 135#(95#)
30 Bar muscle-ups
300 Double unders
30 Strict handstand push-ups
50 Snatch, 135#(95#)

*Only one person may work at a time.

Post times to comments and BTWB

What do these two intelligent looking men have in common other than their sweet bro tanks?

What do these two intelligent looking men have in common other than their sweet bro tanks?


Garret and Stan both attended the Level 1 Seminar July 2nd-3rd at Verve and BOTH of them passed their Level 1 test. Now they can legit put their knowledge to use as they continue their intern process at Verve. Congratulations guys!!!


But seriously, enough about these dudes. . . HEY LADIES!!

Today is Verve’s ladies only WOD & Wine event. The event kicks off at 1pm with a team workout. New to CrossFit? Never done CrossFit? Curious what CrossFit is? Then stop by for the workout, it has been written to accommodate all levels of athlete. It will be an awesome opportunity to get introduced to the sport while surrounded by a ton of like minded ladies all ready to support and cheer. CrossFit veteran? You the competitive type? No worries, the workout can be scaled up to meet your needs as well. So bring your mothers, sisters, cousins, friends (even those that CrossFit at other gyms), and even your grandmothers. . . remember CrossFit is for everyone, and get ready to sweat.

Following the workout, at 2pm, we start drinking and shopping, the best and worst combination of events. Both wine and non alcoholic beverages will be provided. You can enjoy your drink while you mingle and walk around checking out the many vendors that will be present. Those vendors include:

  • Hanger Apparel (clothing)
  • Fit Republic (supplements)
  • Stella & Dot (jewelry)
  • Beauty Counter (skin care)
  • Athletic Headbands and Wrist Wraps

So get excited. . . working out, shopping, afternoon cocktails. . . sounds like the best Saturday EVER!!

Continuing with the ladies only event theme. . . Femme Royale is only a few weeks away. It’s a ladies only competition with 3 divisions to compete in, allowing for anyone and everyone to participate. So if you don’t yet have a partner, start looking at the WOD & Wine and claim ’em early. Click here to register.