Sunday 150201

Burpee Muscle Ups
15 M Handstand walk between each round

Post time to comments or BTW


You don't need to see to recover! Mike Cain proved that.

You don’t need to see to recover! Mike Cain is proof of that.

The Big Game is TODAY!!! (I hope we don’t get sued for using that term) Here is a great/easy recipe from PaleOMG that you can make so you don’t come empty handed to your gathering! You can find the post here


  • 6 eggs
  • 2 pieces of cooked bacon, finely chopped (leave some pieces behind for garnishing)
  • ¼ cup 30 second mayo
  • 1 tablespoon minced jalapeño (leave some pieces behind for garnishing)
  • ⅛ teaspoon smoked paprika
  • ⅛-1/4 teaspoon salt (depending how salty the mayo is)
  1. Bring a large pot of water to boil. Once the water is boiling, place eggs in the water and cook for 15 minutes. Remove from water and place in a bowl of cold water to help cool.
  2. While eggs cook, cook bacon in oven or on stove top. Let cool then chop into small pieces.
  3. Once eggs have cooled, cut eggs in half. Scoop out the yolks, place the yolks in a bowl and smash with a fork.
  4. Add in mayo and mix well until mixture is smooth. Then add jalapeño, bacon pieces, smoked paprika and salt and mix well.
  5. Place the yolk mixture into a small ziploc plastic bag, cut off the end and squeeze mixture into egg white halves. Garnish with leftover bacon and jalapeño.
  6. Chill before serving

Saturday 150131

For load @ 0 minute:
6 Hang Power Clean
6 Shoulder to overhead
4 Hang Power Clean
4 Shoulder to overhead
2 Hang Power Clean
2 Shoulder to overhead

For time @10 minutes:
Complete 3 rounds:
Run 400 Meters
50 Double unders

Post loads and times to BTWB

Friends don't let friends stretch alone. . . according to Dana and Molly.

Friends don’t let friends stretch alone. . . according to Dana and Molly.


What’s the haps peeps?

Well we are finishing up the 4th week of the “change your habits, change your life” Challenge. . . keep up the strong work. Make sure to follow up with your accountabilibuddy and put their name in the accountability box. 

This weekend is the Winter WOD fest. Verve athletes Michael Cain, Molly Reynolds, Meghan Barkman Law, and Lisa Whewell will be competing. If you would like to cheer them on Saturday’s events will be at CrossFit Eminence (864 E. 78th Ave. Thornton, CO 80229). Sunday’s events will be at the VMAC Pool (5310 E. 136th Ave. Thornton, CO 80241).

The Body Fat Test will be returning to Verve in February. Get signed up now:
Click HERE for Wednesday, February 11th ALL DAY
Click HERE for Thursday, February 12th AM ONLY

Have a wonderful weekend!!! Go Seahawks!!! (Just kidding Clancy. . . . sort of.)

Friday 150130


10 – 8 – 6 – 4 – 2

Every minute on the minute for 10 Minutes
5 Deadlifts @ 50% of 2 rep
7 Burpees over the bar

Post load to comments or BTW


STRONG FEET! Give your brick house a strong foundation. – Anna Mattson

We spend tons of time building strong shoulders, legs, and backs but why don’t why spend time building time on the foundation of our house, our feet?  Our feet are so important because they guide how our body will handle load, how we squat, how we walk, how we run, much of our posture by forcing how we stand and so much more. Any disfunction in our feet will lead to serious upstream problems in our knees, hips, even our shoulders!  I will take you through some weekly drills to get stronger feet and better foot positioning to help you build a strong foundation to your house.

Here is an exerpt from an article by Robb Wolff as to why having strong feet is so important to our basic daily functioning and performance:

Let’s dive into why having strong feet that are unbreakable (which means you have mobility where appropriate, you have stability where appropriate, and your ankle and lower leg are strong and function as your skeleton was built for) makes the rest of your body also more unbreakable.

The way your feet make contact with the ground determines how the bones in and above your foot will sit, and that affects how the muscles & joints throughout your body work. Look at this picture.ankle caved in

When arches drop and ankles cave in, the tibia & fibula no longer are stacked over the foot, instead leaning in at the bottom. The knee will internally rotate, and in time, this can make your glute activation go down the toilet.

Part of the glutes job is to keep the femurs externally rotated and the knees heading in the forward direction. It gets harder and harder to do that when the knees keep turning in because the guys down below (the arches & ankles) aren’t holding the structure up.

- See more at:

The first drill to work on will be getting your feet into proper positioning while standing.  Get ready to get your mind BLOWN!  I watched this video and did this drill.  I felt like I was standing pigeon-toed and new muscles were working that I hadn’t felt before, but apparently I was in the proper position.  Anytime you are standing still, waiting at the whiteboard, standing in line at the grocery store, waiting for your coffee at the coffee shop DO THIS DRILL! (I did it the entire time I was writing this post)


-This weekend we have many athletes competing in the Winter Wodfest @ CrossFit Eminence.  Michael Cain, Molly Reynolds, Lisa Whewell, and Meghan Barkman Law will all be representing Verve.  Saturday the workouts will be completed @ CrossFit Eminence – 864 East 78th Avenue, Thornton, CO 80229 and Sunday the workouts will be completed @ VMAC pool – 5310 East 136th Avenue, Thornton, CO 80241.


Thursday 150129

For time:
40-30-20-10 reps of,
Kettlebell swing

Post times to comments and BTWB

The compression crop top, who wore it better, Miss Andrea Ager or our very own Nate Rader? I mean they both got the abs for it.

The compression crop top, who wore it better, Miss Andrea Ager or our very own Nate Rader? I mean they both got the abs for it.


That’s very lovely compression apparel you are wearing today, however, where are the rest of your pants?
By Courtney Shepherd, with information obtained from Boxlife Magazine.

I’ve noticed a trend in CrossFit fashion lately. While I’m use to seeing women walk around in tight pants, I feel like some guys are jumping on that band wagon as well. I’m not talking about any old tight pants though, I’m talking about compression pants. There is more compression apparel out there than just pants. It started out with me wondering why NBA and NFL players had a sleeve on one arm. During the CrossFit Games I started to see sleeves on both arms, which turned into full compression shirts, and eventually men wearing tight pants. . . excuse me, compression gear. Now no one get all up in arms like I just said CrossFit invented compression gear. I don’t know where it started but since I practically live in a CrossFit gym that’s my main exposure to workout fashion. So my next question is why? Why are athletes painting themselves into such revealing clothing? 

Compression gear actually first made it’s way onto the scene in the medical community. That’s right folks, if we dig back into our memory banks of our grandparents wearing those tight, white, knee socks called Ted Hose. . . that is compression gear. 

In an article in Boxlife Magazine titled “Does Compression Gear Really Work?” by William Imbo, it states “Their design places pressure on blood vessels of the leg, constricting them. This then forces blood to flow through a smaller canal, which in turn increases blood pressure in the legs and forces blood to be pumped back up towards the heart instead of pooling in the lower leg. This type of compression gear helps circulation in patients with low blood pressure, treats varicose veins (swollen, twisted, and sometimes painful veins that have filled with an abnormal collection of blood), prevents swelling in the ankles and legs and even helps wounds heal.

Seeing the success of compression gear in the medical world, sports designers began designing clothing for athletes that would replicate the same effects with the goal to improve performance as well as speed up recovery. 

“Since compression attire had proved to be so successful in people suffering with leg mobility, brands began by targeting runners—though of course this soon expanded to multiple sports and disciplines. The idea was to borrow the practice of pressuring blood vessels in order allow more blood oxygen and nutrients into the compressed muscle and help get rid of waste products (like lactic acid). The theory was that doing so would increase the working muscle’s capacity to produce energy, allowing the athlete to run faster.

Since the mass production of compression gear and the aim of putting it in the hands of competitive athletes multiple studies have been done to show if there really is any benefit to wearing it. Many reports have shown an improvement in blood flow with wearing compression gear but “no significant improvement in running endurance.” One study even show “no general scientific indications regarding the benefit of compression garments in competitive sports.”

It’s not all bad news though, “there are some studies that lend support to the notion that wearing compression gear can help you recover post-exercise. Many reports showed that athletes simply felt less sore after exercise when wearing compression attire, and they believed they recovered better too. . . the study would appear to prove that wearing compression gear post-exercise does indeed help you recover quicker, thus allowing you to perform better on a day-to-day basis.

So which is it? Does it work? Does it not work? Do I have to keep watching Ross work out in his hot sex pants?  

The verdict on compression gear? That’s up to you. Some people will swear by their compression sports clothes and won’t train without them, despite the fact that most of the evidence on whether it does much doing a workout being inconclusive. However, if you do decide to perform a WOD in them, go ahead and leave them on for a while afterwards (or throw on some clean compression gear for a longer period of time) and see if you feel any difference when you return to the box, go for a run, etc.”

So I guess the answer is yes. 

Click here for full article.

**Don’t forget to sing up for the Body Fat Test when it makes it’s return to Verve next month.
Click HERE for Wednesday, February 11th ALL DAY
Click HERE for Thursday, February 12th AM ONLY

Wednesday 150128

With a 2 min clock:
Row 250 meters
With remaining time as many air squats as possible
Rest 2 minutes and repeat 5 times total.

Post reps to BTWB.

Jay and Phil talking strategy and mens grooming tips

Jay and Phil talking strategy and mens grooming tips


We are 4 weeks away from the start of the 2015 CrossFit Games!!!

That’s right folks, on Thursday February 26th the test to find the fittest man, woman, and team in the world begins with the first Open workout. Many of you have already signed up, some of you may still be pondering it, and there are some who may not even fully understand what all the hype is about. The Open is the first step in several to give every person in the world the opportunity to see where their level of fitness stands. Over the course of 5 weeks a new workout will be announced each week. That workout will be performed by hundreds of thousands of people, again, all over the world, and their scores will be posted creating a worldwide leaderboard. Not to be too overwhelming the Open is also broken down into regions, allowing individuals to compare themselves on a less global, more local scale. CrossFit Verve exists in the Southwest region along with Utah, Nevada, Nebraska, and a few other states. I know thus far this seems like a lot, especially for some one who may be newer to CrossFit, however, the Open exists for EVERYONE to participate in. It is literally open to anyone and everyone, young and old, newbie and veteran. This year is the first year the Open will have a scaled division, creating even more opportunity for people to fully participate. Please take a few minutes to check out the CrossFit Games website (click here), it can answer a lot of questions, and while you are there spend $20 to sign up. Be sure to choose CrossFit verve as both your affiliate and team.

Here are a few keys things to know about the Open specifically at CrossFit Verve:

- We will be posting the Open workout on Friday’s as the WOD. 

- If you are signed up for the Open and intend to post a score you will need to attend one of Friday’s classes (this will not include Friday open gym times). We will offer a back-up day to do the workout on Saturday from 1:30pm-2:30pm. We will offer yet a third opportunity the following Monday during open gym from 1:30pm-3pm. We WILL NOT validate any score for the workout done outside one of these three opportunities. If you choose to do the workout at a different time, it will then be your job to video tape it and submit the video tape for validation. 

- We are asking anyone who has signed up for the Open to also sign up for the judge’s course. The cost of the course is $10 and takes several hours to finish. We will be judging each other on the workouts, this provides us the opportunity to fully understand the movement standards and what counts as a rep vs. a no rep. The better informed we all are, the easier the process on Friday when we perform the workouts in front of our peers. Plus, if you are signed up that means at some point you will need to someone to score your workout. . . be prepared to return the favor. It does’t work if everyone is the athlete and no one the judge. Click here to sign up for the course, print out your completion certificate when you are done, and drop it off at Verve. 

If you have any questions please let us know. If you have any awesome Open stories, please share. It’s time to get pumped up!!

**Don’t forget to sing up for the Body Fat Test when it makes it’s return to Verve next month.

Click HERE for Wednesday, February 11th ALL DAY

Click HERE for Thursday, February 12th AM ONLY


Tuesday 150127

Shoulder Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5

Compare to: 140930

Post weights to BTWB

This is what great body position on the double under looks like.

This is what great body position on the double under looks like.

The below is an old school post from the Verve Blog.  It’s original publish date was in 2009, but what was true then is still true now.  Enjoy! 

How will you make the most of your 15 lifts today? Start at a relatively light weight and build to a max weight by the final round of each movement. For instance, when you have completed four rounds of the push press, you should have already matched your previous PR (personal record). Now is the time to attempt a heavier lift to establish a new PR. Sometimes you have it, sometimes you don’t. But, it’s always a disappointment leaving for the day thinking you had a little more in you.

The pressing movements share similar set-ups:feet under the hips with the weight in the heels, knees and hips both extended and locked at the start, lumbar curve established and ribcage locked down into the abdominals, with the elbows in front of the bar and the bar resting on the shelf created by the shoulders.

The execution is different with all three, but the end result is the same: bar overhead (over the scapula), elbows locked out, and shoulders pressing up into the ears. Not reaching this position means not executing the movement fully – missed lift. Form good habits from the get-go and finish the movements to the best of your flexibility (yes, we realize shoulder flexibility is an issue, but it is correctable).

Common errors that we see: bad set-up. If your set-up is less than perfect then so will your lift – do your due diligence. Floating ribcage – remember the scene in the Empire Strikes Back when Hans Solo was frozen in carbonate? While it probably sucks to be frozen, you would have an excellent platform to push from. If you unlock that ribcage, your torso will hinge on your lower back, which decreases your pushing potential. Lastly, we often see athletes push around their heads, rather than a straight line. Push out and guess what? Nothing is supporting that bar – just the air below it. Keep the bar over your center of mass and you will have a powerful lift.

Lift heavy.  The goal should be to go up each lift.  That means your first push press set should be heavier than your last shoulder press set, same for the push jerk vs. the push press.  Get some! 


Monday 150126

For time:
100 Double unders
Power cleans
Ab mat sit ups
100 Double unders

Post score to BTW.



2 Ways To Bulletproof the Freestanding Handstand

Similar to getting the muscle up or the perfect snatch, the infamous freestanding handstand is another “holy grail” of movement in the CrossFit World.

The following is a post by Breaking Muscle. You can check out the entire article here.

The handstand is a symbol of body integration and impressive control. But one of the hardest parts is learning how to do it unsupported, with good technique. In order to improve, focus on basic progressions and the minute details that will add up to big changes.

Two steps that will accelerate your learning process are:

  1. Use the frogstand position to sharpen the strength and control in your fingers.
  2. Build up slowly to a freestanding handstand by kicking up gradually, legs scissored.

 The frogstand is an excellent bodyweight hold to hone your fine motor skills. To perform the frogstand:  

  1. Sink into a deep squat and place your palms on the ground in between your feet, so that your triceps press against the insides of your knees. 
  2. When you push your feet off the ground, learn to use your fingers and wrists to manipulate the pressure and stay in the hold. This rudder-like use of your hands will be key in the freestanding handstand.

To begin the true handstand:

  1. Place your palms on the ground again, arms fully extended.
  2. Instead of haphazardly kicking up, first swing one leg like a pendulum, keeping it straight. You want to fall short rather than overshoot and land on your back. Keep your legs scissored apart – you’re still trying to find balance in this step. 
  3. Aim to progressively get closer and closer to the vertical position, but with your legs still apart. 

When you are fully upright, use your fingertips to keep your balance as you slowly move your legs together. By this point, you will have learned vital skills that will make your hard-earned handstand bulletproof. 


Sunday 150125

Tabata This!

Tabata row
Rest 1 minute
Tabata squat
Rest 1 minute
Tabata pull-up
Rest 1 minute
Tabata push-up
Rest 1 minute
Tabata sit-up

Compare to 130825

Post reps to comments or BTW

Grain-free Gingerbread waffles.

Grain-free Gingerbread waffles.

Recently, I made the BEST kitchen gadget purchase: A $7 Waffle Iron from the second-hand store.  The recipe possibilities are endless with what I can do with this thing!  I am now on a mission to find some delicious and easy breakfast recipes.  Here is one from

Gingerbread Waffles


  • 2 large plantains (green/yellow) about 14oz
  • 4 eggs
  • 1/2 teaspoon baking soda
  • 3 tablespoons coconut oil, liquid
  • 2 tablespoons molasses
  • 1 teaspoon cinnamon
  • 1 teaspoon ground ginger
  • 1/2 teaspoon nutmeg


  1. Peel plantains.
  2. Place peeled plantains into a food processor along with eggs, baking soda, and molasses.
  3. Blend.
  4. Next add in spices and coconut oil.
  5. Continue to blend until smooth.
  6. Have waffle maker on and ready to go.
  7. Pour gingerbread waffle batter into waffle maker. And cook according to waffle maker instructions.
  8. *could make as pancakes or even muffins.
  9. Remove from waffle maker and top with a delicious topping of your choosing.



Saturday 150124

In teams of 2 complete the following:
4 Rounds for time of:
25 Deadlifts
25 Shoulder to overhead
25 Ring dips
25 Wall balls
25 meter wheel barrel walk

* One person works while the other rests except on wheel barrow walks.

Post score to BTW.



Free community workout this morning! 

New Foundations program starts on Monday. Class meets M/T/TR for 2 weeks. Register online (click here) or stop by in person.

Have a safe and wonderful weekend everyone!

Friday 150123

Hang Squat Clean 5 – 3 – 1 – 1 – 1

Then every minute on the minute for 10 minutes:
Even minutes, 5 Hang Cleans @ 60% of 3 RM Hang Clean
Odd minutes, 5 Muscle-ups

Post load to comments or BTW


Ben and Mat on dueling rope climbs!

Ben and Mat on dueling rope climbs!

HAVING A NICE RACK and why you may not have one!

Having a poor front rack can be the bi-product of MANY reasons: Tight wrists, tight shoulders, stiff thoracic spine, or general non-ninjaness.  In the following post, we will discuss all of the reasons listed above.  Some of the tips you can do sitting in your chair at work, some should be relegated to Verve.  No matter where you are, if you front rack looks the picture above, do some of them.

CrossFit Invictus posted an article on some simple wrist mobility drills you can do when you see Cleans of Front Squats come up in a WOD:

1) Wrist Rotations. This is very basic. Wrap your fingers together and move your wrists around in every possible direction. Hold any position that feels a little tender/limited for a few seconds. Repeat often throughout the day.

2) Planche Push Up Position. Get into a plank position (elbows fully extended at the top of the push up). Turn your hands inward so your fingertips are pointing toward your toes. Keeping a rigid torso, shift your body forward so you have an angle from your shoulders to wrists. Hold this position for 20-30 seconds (or as long as you can bear) and repeat. If this is too intense, drop down to your knees and complete.

3) Front Squat Rack Position. If this position is bothering you as you front squat, chances are you need to get your wrists working through the range of motion required for a front squat. It is not your wrists holding the bar in place, it is your shoulders but . . . you need good wrist mobility to get that heavy bar sitting correctly on top of your shoulders. Load a bar on a desired rack setting. Set up in a rack position, with your elbows pointing as far forward as possible and weight sitting on your shoulders. Pick up the bar and rotate your elbows forward, then re rack the bar. Repeat this process until you see a change in your rack position.

4) Static Holds. Pull your wrist back into extension and/or flexion and hold for at least 20-30 seconds.

5) Wrist Walks. I just discovered this drill and love it. Place your palms on a wall, with your arms straight and fingers pointing to the ceiling. Keeping contact with the wall, walk your hands down the wall. Go as far down as possible without letting your palms come off the wall. Once you reach the point where you can’t walk your hands down any farther, turn your hands around so your fingers are now pointing to the floor. Walk your wrists back up the wall as far upward as possible. Repeat as desired.

6) Check Your Keyboard. Get your wrists in a neutral position when typing! Check out Invictus extraordinaire Cynthia Lumley’s article on a standing work desk.

You can find the full post here.

Here is a video from Verve member and all around awesome PT Dan Pope.  Dan will address tight thoracic, shoulders, triceps, and wrists.  There are some oldie but goodies, and some stretches that may blow your mind!


-GOOD LUCK TO all of the Verve athletes competing this weekend in FrostFit @ CrossFit SoCo!!  Here is the schedule of events and heat times for all of the teams!!  If you are down south, go and show some Verve love, or send them some love in the comments below.