Sunday 170528

Every 3 minutes for 6 rounds:
Row 15(12) calories
25 Double unders
10 Ab mat sit ups

Record scores to comments and BTWB

Clancy giving us a little "bend and snap" celebration dance for this long weekend.

Clancy giving us a little “bend and snap” celebration dance for this long weekend.



Saturday 170527

In teams of 2 complete the following for time:
400 Meter run
100 Deadlifts 185#(125#)
400 Meter run
100 Hang Power Cleans 135#(95#)
400 Meter run
100 Shoulder to Overhead 115#(75#)
400 Meter run

*Runs done together, one person works with the barbell at a time.

Post time to BTWB

paleo pot roast

Any recipe with meat is alright by me.  

This pot roast combines traditional ingredients like beef, onions, carrots, and celery with an elegant herb mixture including bay leaves, thyme, and oregano. Healthy beef tallow is used to brown the meat. You can use organic beef broth in place of the water in this recipe for additional flavor.

Recipe makes 4 servings.


2 tablespoon(s) beef tallow, (coconut oil may be substituted, but must be used carefully to avoid smoking and burning)
2 pound(s) beef – pot roast(s), rump roast, or chuck shoulder
2 medium onion(s), yellow, sliced
3 medium carrot(s), quartered
2 medium celery stalk(s)
1/2 teaspoon(s) black pepper
1 whole bay leaf(s)
1 tablespoon(s) thyme, dried
1/2 teaspoon(s) oregano, dried
1 teaspoon(s) sea salt, (optional)
3 cup(s) water
Mix freshly ground black pepper, thyme, oregano and sea salt (optional) together in a small bowl.
Rub mixture into meat on all sides of roast.
Heat a medium skillet (if cooking in a crock pot) or heavy bottomed oven-proof pan (if cooking in the oven) over high heat. Add 2 tablespoons tallow when hot.
Immediately sear all sides of the roast and set aside.
Wash and prepare vegetables.
Put roast in crock pot, add vegetables, bay leaf and water, and cook on high until tender (6-7 hours). Or, preheat oven to 325 F, add the vegetables, bay leaf and water to the heavy bottomed oven-proof pan with the meat, cover and roast for 2-3 hours.

Another great recipe from

Friday 170526

5 rounds for time of:
7 Muscle Ups
21 Burpees

Post results to comments or BTWB

These two things can be a bi-product of a sundry of things, one of those things could be tight quads.  The mobility in the above video will ROCK YOUR WORLD, but will absolutely affect change!!

Thursday 170525

Back Squat

5 rounds of: 20 Unbroken wallballs (choose your weight)
Rest 1 minute between rounds.
*If you fail to go unbroken, round doesn’t count so choose weight wisely!

Post loads to comments and BTWB

Not sure Mick had this in mind when Connie asked for a lift.

Not sure Mick had this in mind when Connie asked for a lift.

This lovely little ditty about why intensity sucks (but is very necessary) will be brought to you By Courtney Shepherd with a lot of assistance of Mike Warkentin of CrossFit 204.

So it’s almost 3, 2, 1, go time for yesterday’s workout (the one with all those power snatches) when I mention to an athlete that I really want to see them do the first set of 20 unbroken or only broken one time. This athlete kind of shoots me a head tilt and then says, “well whenever I scale a workout, I always wonder if I should have done it RX”. That’s fair, to which I would reply, if today’s workout is meant to be less than 10 minutes but the average time on the board is around 7, and the fastest time RX is under 5. . . if you scale the workout and finish it under the average, then that would be a good indicator you could have done it RX. True, you won’t know that until after the workout, but that gets us talking about the whole concept of logging workouts and keeping track of these things, a blog post saved for another day.

Now if this person kept the RX weight on the bar and took over 10 minutes to do the workout, then they would not get nearly the same benefit if they had scaled and gone faster. “Why?” The short answer is intensity. Yesterday’s workout was meant to have a high level of intensity, a high level of work with a short level of rest kind of ratio. If I’m meant to hold on to a bar for 20 reps and be done in :30 but instead I do sets of 3-5 and take :90, that is a loss of intensity. That is a loss of a stimulus that is meant to breed adaptation. Intensity and adaptation is what gets us results and progress. So if there is the chance we have found ourselves in the same place for a long time, is it because we have let ourselves get comfortable resting too much, going to the chalk bucket a few too many times, breaking the sets more often. . . are we giving ourselves reasons to be less intense? Well I picked the heavier weight, so I’m just going to have to set it down a few more times. Do you know what is worse than doing “Fran” with 95#? Doing “Fran” with 75#. Lighter weight gives you no excuse to put it down. No excuse to stop. We work faster and it hurts more. 

Mike Warkentin of CrossFit 204 describes this well:

“You have to do Fran today. Stop reading, close your eyes and really think about that for a moment. Note the freefall feeling in your chest, the sweaty palms and the subtle changes in your breathing. Now consider this statement:

You have to do Fran in less than 12 minutes today.

I bet you suddenly don’t feel nervous at all. You might even view the reps as a warm-up for another workout. Same weight, same reps, same workout—different results.

Intensity burns. It tastes like a mouthful of old pennies soaked in battery acid. It makes you dizzy. It causes you to writhe around on the ground trying to work the misery out of your muscles. It usually requires a period spent on your back or butt, and sometimes it sends your lunch back the way it came in. Intensity gets caught in your throat and keeps you hacking hours after the workout ends.

Intensity also brings results. Push someone out of the comfort zone and physiology adapts. Do that regularly and fitness improves dramatically. Discomfort creates adaptation, but it can be very tempting to avoid the continuous discomfort needed to keep driving adaptation—even as a CrossFit athlete who knows its rewards.

Reducing intensity can be as subtle as breaking up Fran’s 15 thrusters when we don’t have to. It’s a very minor reduction in effort, and almost no one notices—sometimes not even the athlete. Fran burns a bit less, and only 20 seconds are added to a PR time, giving him or her the opportunity to attribute the score to an off day, bad sleep or “that third burrito at lunch.”

Luckily, the athlete still stays far fitter than if he or she hadn’t done Fran, but slacking off a little can lead to slacking off a lot, which is equivalent to treating a CrossFit workout like a 20-minute roll through the sports section while plodding on the elliptical machine.

To reap the greatest benefits from CrossFit, you have to be willing to push yourself, to be uncomfortable, to suffer for reward. And most of us are most of the time. The whiteboard and the rivalries thereon are powerful motivational tools. Still, a 5-minute Fran can become a habit if you let your mind trick you into dropping the barbell well before you need to.

Remember: Objects in motion tend to stay in motion, while objects at rest tend to head to the chalk bucket.”

Mike’s point to his readers and my point to this particular Verve athlete are one in the same. It’s not enough to just slug through a workout. So you did all the reps and all the pieces, but if all of it together takes over 10 minutes when the workout was suppose to be less than that. . . there is no adaptation. There will be minimal benefit, other than a few calories burned. If you want a dose of intensity, if you want movements like burpees to feel better (suck less) and you want improved times in those faster workouts, then take away any and every excuse you have to stop. Don’t worry about RX, what Joe Shmo at 5:30am did, or the average time on the board. Instead, lighten the load, maybe cut the reps, and make your goal to never stop, never put the bar down, not come down from the pull-up structure. If you finish a 12 minute workout in 5 minutes, I guarantee you hauled ass. I guarantee you did not stop moving, and I can guarantee you got more from that workout than if you took 20 minutes to do it.

So think about it. CrossFit will never get easier. Period. The better you get the harder it gets, you can push yourself even more. So rather than resting until you feel comfortable, keep going, your heart will not physically explode from your chest. Get use to being uncomfortable. Get use to how bad intensity is and next thing you know, holding on to a bar for 10-12 unbroken reps seems like nothing. . . it could have been 30-40 reps. 

**You can read Mike Warkentin’s article “Elliptical Syndrome Cripples Fran, Helen” in it’s entirety by clicking here.

Wednesday 170524

For time:
20 – 15 – 10 – 5
Power snatch 95#(65#)
5 – 10 – 15 – 20
Weighted Ab mat sit ups 40#(25#)

Post results to comments or BTWB


You ask anyone who has been on a team with Adam and they will tell you he is one of the best people to have on a team!  Now, you can get to know a little bit more about him.  Thank you Gaby G for another great video.


  • Yoga AGAIN!! Sunday at 11am.  Join Kacey and get limber before the Memorial Day celebrations!
  • Don’t forget our abbreviated Memorial Day schedule.

Tuesday 170523

As many rounds as possible in 20 minutes of:
Run 400 meters
Max reps of pull ups

Post total pull ups and rounds to BTWB

Joannie using a sandbag for thrusters during last weeks workout.

Joannie using a sandbag for thrusters during last weeks workout.
















As discussed in last weeks post, Verve is hosting a competition in partnership with The Denver Outlaws.  The 1 day competition is June 24th and the day will be filled with fun and exercise for the whole family.  Check out last weeks blog about the competition HERE

Last week I posted about needing volunteers for the day of the competition.  Thank you very much to everyone that has emailed me and donated their time for the competition.  There can never be too many volunteers so please check your calendars and see if you are in town that day.  If you’re interested in helping out at the competition at Mile High Stadium, email;  The goal is too have as many volunteers as possible to help with the competition in all different areas.

You’ve asked for more benchmark and HERO workouts so today we see our second such workout this week.  There is also another one coming later in the week and then on Monday May 29th, we will be doing our annual Memorial Day Workout, “Murph.”  For those of you that have never done the workout before, prepare for a grueling and very satisfying workout.

The blog on Monday, May 29th, will feature the back story to the workout and Michael Murphy, the Navy SEAL the workout is named for.   Feel free to do a little research ahead of time about the workout and Michael Murphy and understand that even though these workouts are tough and challenging, there is a bigger meaning behind the workouts.  Push yourselves a little harder in the these workouts.  


Monday 170522

Complete as many rounds as possible in 20 mins of:
10 Push Press 115#(85#)
10 Kettlebell Swings 53#(35#)
10 Box Jumps 24″(20″)

Post times to comments and BTWB

Scotty showing off a solid front rack.

Scotty showing off a solid front rack.

Saturday June 24th Verve is co-sponsoring the Mile High Fit Games

  • For information about the event click here
  • To register for the event click here
  • To volunteer to help judge at the event email

Monday May 29th is Memorial Day, we will be programming “Murph” as the WOD

  • Please check MBO, we have an abbreviated schedule. 
  • Please be sure to sign up for class to reserve a spot
  • If you want to use a weight vest and have your own, we suggest bringing it, ours are in short supply

Saturday and Sunday July 15th-16th Verve is hosting a CrossFit Kids Trainer Course

  • Verve will have a limited early morning schedule, then Verve will be closed the rest of the day
  • We will try to also schedule an off site workout, stay tuned for details

Saturday August 19th Femme Royale is returning to Verve

  • It is a one day only, all female competition
  • For information and to register click here

Sunday 170521

10 Rounds for time of:
10 Ab mat sit ups
20 Foot handstand walk
Run 100 Meters

Post times to comments and BTWB

Joe crushing some toes to bar.

Joe crushing some toes to bar.


Saturday 170520

In teams of 2
Row max calories in 24 minutes
*Every 3 minutes partners stop rowing and each partner does:
5 Burpees over the rower
10 Wallballs 20#(14#)

Post time to BTWB

almond flour pancakes

Here’s a little recipe idea of tomorrow morning or even later today after this brutal workout!

These pancakes are a delicious combination of almond flour and applesauce topped with fresh berries. Feel free to substitute mashed bananas or pureed pumpkin for the applesauce and cinnamon for nutmeg. If you are allergic to almonds, you can replace half the almond flour with coconut flour and the other half with tapioca flour. Cooking these pancakes on a griddle, slowly and over low heat, will give the best results.

Recipe makes 2 servings.
Approximate Cook Time: 30 minutes

1 cup(s) almond flour
1/2 cup(s) applesauce, unsweetened
1 tablespoon(s) coconut flour
2 large egg(s)
1/4 cup(s) water, (consider soda water for slightly fluffier pancakes)
1/4 teaspoon(s) nutmeg, fresh
1/4 teaspoon(s) sea salt
1 tablespoon(s) coconut oil, divided
1/2 cup(s) berries, fresh
Combine almond flour, applesauce, coconut flour, eggs, water, nutmeg and sea salt in a bowl, and mix together completely with a fork. The batter will appear a little thicker than normal mix.
Heat a non-stick frying pan over medium-low heat with coconut oil.
Drop 1/4 cup of batter onto the pan once it is fully heated. Spread out batter slightly if desired.
Flip like a normal pancake when the bubbles start showing up on the top, and cook for another minute or two.
Add more oil to the pan and repeat with remaining batter.
Top with fresh berries.

Recipe from

Friday 170519

For Time:
15 – 12 – 9
Clean and jerk 155#(105#)
9 – 6 – 3
Rope Climbs

Post time to comments or BTWB


Does your post-workout routine look like the following? #1 – Finish workout #2 – Lay on ground for a couple of minutes #3 – Grab your bag #4 – Head home! If so, there are a couple of things missing from that post workout routine that can help you feel better, perform better, and stay injury-free longer. The video above featuring Matt Chan and TRAIN FOR THE WIN, addresses the nutrition portion that you are lacking.