Monday 160111

Take 60% of your 1 rep max shoulder press

10 x 10 reps @ 60% rest 90 seconds between efforts

If you did this last week and all 10 sets were successful, add 5#. If not stay at 60% until all 10 sets are completed unbroken.

Post weights to BTWB


The above is a great video about how confusing the world of nutrition has been over the past 50 years.  It’s around 12 minutes but if you’re interested in diets and how the recommendations have changed over that time, give it a watch.

Sunday 160110

15-12-9 reps for time of:
Front Squats 155#(105#)
Pull ups
rest 5 minutes
9 – 12- 15 reps for time of:
Front Squats
Pull ups

post time to comments or BTWB

Kacey sharing her love with one of her nephews!

Kacey sharing her love with one of her nephews!


Some of you may know and some of you may not know that our very own Kacey Kingry has her very own blog THE CROSSFITTING YOGI

Kacey started a journey with CrossFit and chose to document some of her adventures.  Take a minute to check it out!

Kacey is also leading yoga at 11am so you can loosen up those legs!


Saturday 160109

“Clear the Grid Workout”

In teams of 4 you’ll work on the following movements

Kettlebell swings 24kg/16kg
Wall balls 20#(14#)
Muscle ups
Double unders

Workout will be explained in class.

Pete stealing candy from a baby.

Pete stealing candy from a baby.


We are having yoga tomorrow morning at 11 am.  

We haven’t moved yet obviously, but we’ll let you know when we do.

The Broncos have named Peyton Manning the starter for next weekend so good luck with that.

Have a great weekend everyone!


Friday 160108

For Time:
50 Double Unders
40 Shoulder to Overhead 115#(75#)
30 Cal Row
20 Burpees Over Rower
30 Cal Row
40 Shoulder to Overhead 115#(75#)
50 Double Unders

Post time to comments or BTWB

The aftermath of Week 2 GVT Back Squats!!

The aftermath of Week 2 GVT Back Squats!!

DOUBLE UNDERS!! The Chupacabra of CrossFit for many! – Anna Mattson

The whip marks and the shouts of frustration, there must be double unders in the workout!!  Some of us have finally mastered them, some of us have set a goal in 2016 to get them, and some of us have simply given up and accepted an untrue fact that we will never get them.  I am going to reference an article regarding some of the things that we discuss in class and has some new tips and tricks.  The main takeaway I want you to look at is your rope.  After watching the workout on Tuesday, I believe many athletes should take a step back to the beaded ropes to find that rythym and comfort with the rope speed.  I will now defer to an article from BoxLife Women, which you can see in its entirety here.

Double-unders: You either love ‘em or hate ‘em.

Perhaps some days you’ve “got them”, and other days you don’t. You may consider them a break between other movements during a WOD, or just an annoyance that you have to fight through so you can get back to the bar.

You’re tired of scaling to singles every time the word “double-unders” is written on the whiteboard—but you just don’t know how to break that barrier. You jump higher. Try to focus on timing it just right. Flick your wrists harder. But no matter what, the rope inevitably whips the back of your legs or tips of your toes. What gives?!

Regardless of your relationship with double-unders, it is a skill—just like anything else—that can be attained and enhanced with practice and proper technique.

Shoulders & Chest
-Relaxed and loose
-Hollow position

-Firm grip with thumb and pointer finger
-Drive the thumb down to initiate movement
-Keep your hands in the 3pm-6pm-3pm clock zone (where 12 o’clock is directly above your head, and 3 pm is in front of you)

-Use a rope weight that feels comfortable
-10-12” overhead
-Adjustable size ropes are preferable

-2-4” bound off the floor
-Jump on the balls of your feet
-Toes hang towards the ground on the bound, long hanging legs

-Gaze fixed to the horizon
-Neck relaxed

-Behind the plane of the body
-90-100 degree bend

-Quick ‘flick-flick’
-‘Shake’ your wrists out

-In line with toes
-Abdominals engaged
-Glutes slightly squeezed

-Bent slightly in athletic position
-Absorb the bound upon landing

Now that we have the set-up in place, the next question is: when do you jump? When the rope is over your head? Behind your head? In front of your eyes?
MM:Think of it as a clock. 12 o’clock is above your head. 3 o’clock is in front of your eyes. You want to jump for the double when the rope is at 3 o’clock.

How do you scale double-unders in a WOD?
MM: I am not a big fan of the 3:1 ratio. You know, the 150 singles for every 50 doubles style of scaling. This is primarily because people end up focusing more on jumping faster to get through them or it hinders them from progressing to the double as they get comfortable with just doing singles. Instead, if the WOD has 50 double-unders prescribed, I’ll have them do 50 singles—and make sure their set-up and bound looks just as if they were to be doing double-unders. Controlled, a nice 2-4 inch bound on the jump, with a good hollow body position.

Say I am a CrossFitter who hates double-unders. I just can’t get them—OR can’t get them efficiently. What do you do to help an athlete progress to the next level?
MM: I take the rope out of their hands, and first have them visualize it—picture themselves doing double-unders. We talk through it, and walk through their body position. Shoulders are relaxed, core and hollow body position engaged, their arms hang nice and loose by their sides, and they jump about three inches off the ground. I may have them try bounding without the rope, squeeze their toes, pretend as if they are floating, pushing their hands down.

***What is the best rope to use?***
MM: For beginners, a heavier rope is best—I love using a beaded rope and trainer rope with a little bit of a thicker rope. Speed ropes are not really appropriate unless you can hit 30-35 double-unders consecutively. You often hear most CrossFitters say they need a speed rope—but what they really need is a speed handle. I am excited to be launching a new rope I call the ‘Hybrid’—it’s got speed handles, but a thicker trainer rope that is a bit easier to control.

What size rope should I use?
MM: The best kind of rope is adjustable. In general, the tips of the handles should be under your armpits, and you want about 10-12 inches of space over your head with the rope when you jump. The ideal jump is when your hands are close to your body with your elbows by your sides. But there will be some days when your arms are tired, or some WODs that tax you more than others, and you may want to adjust your rope to be a bit longer.

Take some of these tips into action.  If your goal is to get double under this year, first quantify that and associate a number that you feel would be a success.  Second, work on them almost daily.  Don’t wait for double unders to come up in a workout to work on them.  Double unders are a skill that is achieved through neurological adaptation meaning they will get better with practice, SO PRACTICE!!!



Thursday 160107

Take 60% of your 1 rep max back squat

Then, perform 10 sets x 10 reps @ 60%. Rest 90 seconds between sets.

This will be done for 3 weeks. Add 10# the next week if all
10 sets were successful. If not stay at 60% until all 10 sets are completed unbroken.

Post reps to comments and BTWB


Hello there box jump, my old friend, how have you been? By Courtney Shepherd and The RX Review (click here for full article)

Box jumps are a common exercises in the sport of CrossFit. A box jump is as simple as its name suggests: you have to jump from the ground, onto a box. The size of the box can vary from workout to workout, some Rx’d workouts might use a 24 inch box, while others use a 32 inch box. Regardless of the size, the most important thing to remember is the hip extension at the top.

To perform a proper rep, a full hip extension must be reached. That means, once you jump onto the box with two feet, you must then lock out your legs, and stand up with your hips over your feet, just like a deadlift. Once you have achieved this, you can jump back down and start again.

Box jumps are great for any athlete and have a number of physical benefits. These include:

Increased explosiveness – Springing from the ground to a box is a great way to increase you vertical leap. The movement utilizes a lot of fast twitch muscles and that will help improve your overall explosiveness. The more you jump, and the higher you jump, the more explosive your legs will become.

Improved Olympic lifting – High box jumps have a direct carry over to the Olympic lifts. The rapid hip flexion in the top part of the box jump is the same as the hip flexion needed in the third pull of the snatch and the clean. So doing box jumps will help create faster hip flexion.

Improved cardiovascular – Box jumps can be an exhausting exercise. Each rep uses a number of leg and core muscles, and after a few reps you will notice your heart rate start to rise. This exercise is not only good to improve leg strength, but also to improve cardiovascular fitness.

During workouts, box jumps can be tough. Many beginners will burn out early in a workout simply because they do not have the form, or technique for box jumps. However, the exercise can be made a lot easier, by following a few simple steps to improve box jumps.

Proper Technique

The most effective way to improve box jumps, is by getting the right technique. I know what you’re probably thinking, ‘there’s not much to jumping from the ground to a box, is there?’ Although the truth is, there is.

Just like a deadlift, just like a snatch and just like a clean, a box jump is a lot easier when you have the right technique. A good technique consists of keeping your feet together, and trying to land them in the centre of the box.

You want to try to have a soft landing, and keep balanced the whole way through. Looking straight ahead and focusing on a horizontal point is a good way of keeping balanced while box jumping.

Timing and Rhythm

The most important step, and by far the best way to improve box jumps, is the timing and rhythm of your reps.

Most beginners start from the bottom of the box, jump onto it, and then step down. Others simply jump up and back down to the ground and have a short break before going again.

The most effective and efficient way of doing box jumps, however, is to start and finish each rep on top of the box. If you need to have a rest, take it while standing on top of the box, and not on the ground.

The reason for this is simple. Jumping down and back up to the box in one swift movement utilizes the stretch cycle period, making it easier and more efficient to perform a rep. If you land on the ground, you have to re-generate power to get back on top of the box by bending you hips and pushing off the ground. Essentially, you are wasting more energy, the more time you rest on the ground.

Above is a video of Matt Chan explaining and demonstration these box jump points of performance. I consider this method to be efficient but I also see it as a more advanced technique. It’s a technique tool that should be put in your tool box and utilized at the appropriate time. But what is the appropriate time? When you feel confident in your box jumps. Proper technique, proper timing and rhythm are important but I think the one thing that is often looked passed in box jumps is the progression in using them. We know a natural profession in weightlifting movements, as we become stronger and more confident, we add more weight. We all know that we would not put an incredibly heavy load on the bar if we weren’t comfortable and confident in our abilities to lift it. Boxes do not come in 2 sizes, 24 inch and 20 inch. They come in smaller and bigger sizes. Some of us may not possess the strength in our legs and the speed in our hip flexion to comfortably and confidently jump to 24/ 20 inches. So why do we feel like we need to? 

As stated earlier in the article, box jumps improve our cardiovascular fitness. . . assuming we are doing them with the intensity needed to get the cardiovascular component from it. If a workout has 100 box jumps in it, we can’t pick a box height that forces us to stop and think every single time we want to jump on the box. 100 box jumps should be something we can do easily without second guessing our abilities or the height or the fact that we might not make it. So grab a box height that allows for that to happen. Get comfortable staring in front of the box and jumping without thought. When it becomes an easy movement, add more height. It is a progression just like anything else, just because it’s not a loaded barbell does not mean it does not require our due diligence in perfecting it’s mechanics like it was a loaded barbell. 



Wednesday 160106

As many rounds as possible in 15 minutes of:

20 Kettlebell swings, 16kg(12kg)
15 Box jumps, 24″(20″)
10 Pull-ups

Post times to comments and BTWB

Ali crushing the rower.

Ali crushing the rower.


Want Results? Focus on the Process By Lisbeth Darsh

Think back to when you were little. Quite young, like maybe 4 or 5 or 6, when you were learning how to read. You’d sit there with a book in front of you and sound out a letter. Later, part of the word. Then the entire word. You’d say it out loud, and repeat it to yourself. Eventually, you could read short sentences, then long sentences, chapters, books, etc. The world of reading was unlocked.

This pattern is the dominant one that runs through all our lives: progress by concentrating on the process. We learn everything in steps, even as adults. But what do we have as kids that we don’t have as adults? Yes, firmer skin and an ability to heal more quickly, but more than that, as kids we often have patience when learning. It’s drilled into us. The world waits for us and unfolds before us in all its glory. We instinctively know that things take time.

As adults, we want everything now. Quick, fast, done. Time is of the essence, and so we have this expectation with our fitness and our fat loss. We want it NOW. I get that.

But that’s not always how progress happens. Oh sure, you listen to the TV commercials and the internet ads and the supplement salesman who tell you that it all happens overnight, but you know they’re probably lying. Still, your heart hopes you can reach your goal in record-fast time. (Hope is a good thing. Don’t kick it. But do understand how it can distort your view sometimes.)

So, what to do when that dream doesn’t arrive quickly? What to do when your progress comes slowly? How to survive feeling like you’re a Prius going 35 mph in the left lane with the traffic backing up behind you, when it feels like everyone else is a sports car zooming past at 95 mph?

Step One: Realize You’re Not a Prius.

You’re a person. (I know. That was a shock. Stick with me here.) Seriously though, the effect of nutrition on your body is rarely going to follow the exact same path as anyone else. All those other people? They’re not your twin, so their progress is always going to be a bit different. Make room for allowances, and understand that random strangers aren’t your twins.

Step Two: Look at the Calendar.

There’s a whole year ahead of you, not just a day, or a month. 365 days. You could make a lot of progress over the course of a year. Plan short-term but think long-term. Do your best, but don’t be so hard on yourself. Good things take time.

Step Three: Stop Trying to Assess Your Progress on an Arbitrary Basis.

Just because someone else says they achieved X in Y time doesn’t mean you will too. (See #1 again.)

Ever watch “Good Will Hunting”—the Matt Damon/Robin Williams movie about the genius working as a janitor? There’s this scene in the movie where a prospective date suggests getting together to drink coffee, and Will Hunting replies: “Maybe we could just get together and eat a bunch of caramels … when you think about it, it’s as arbitrary as drinking coffee.”

We set expectations centered on a week or 30 days because society has promoted these numbers, but they’re kind of arbitrary when you think about them. Plus, that’s just the short run and so you might get short results. But your health isn’t a short term thing. Your body is with you for your entire life. (Surprise!) So, it helps to have a long-term view of where you want to go and how to get there. Use a 30-day marker if it helps to give you a short goal line, but keep in mind that progress comes over the length of the field, and the next field, and the next one.

Step Four: Be on the Lookout for BS Ads and Posts, i.e. Don’t Believe Everything You Hear.

You know what I’m talking about: those folks who post about how their shake or supplement is what caused their amazing progress. A lot of them are getting paid to say that, or they’re trying to sell you a product themselves—and some of those people may be not telling the whole truth. Ever see this part of the movie “Bigger Faster Stronger”? The supplement model Christian Boeving admits that he’s taking steroids in addition to the product he’s promoting. He got fired after the release of the movie, probably because he told the truth. I’m not saying everyone is like this guy, but if it sounds too good to be true, it might be too good to be true. Listen, but stay frosty.

Step Five: Focus on the Process, Not the Results.

This is the most important step of all. Focusing on the process is so important that it should be Steps 1, 2, 3, 4 AND 5. Focus on what you’re doing, not on the results.

Our society is obsessed with results, so we get caught up in results. But how do you actually get results? You get results not by focusing on the results, but by focusing on the PROCESS. Every artist and business person will tell you the process is key to success. But it’s easy to overlook at times, because the process is work. Do the work. Eat right, but also exercise, move, lift, run, swim, ski—do whatever you can to put your body in motion and get stronger! Fall in love with movement. Find joy within it. Then you have the ability to have joy now and results later—and how awesome would that be?

There’s an entire, beautiful year ahead of you! Don’t lose your mind. Be smart and do the work. Progress will come.

*Click here for article.

Tuesday 160105

3 rounds
8 Power Snatch @ 60% of 1 rep max power snatch
2 Min max row for calories
Rest 1 minute
Rest 3 minutes after 3 round
3 rounds
8 Deadlifts @ 40% of 1 RM
90 Seconds of max double unders
Rest 1 minute
Rest 3 minutes after 3 round
Strict pull up ladder 1-5 and back down rest 10 seconds for every rep so after 5 reps you get 50 seconds of rest

Post calories and double under total to BTWB

RPE chart

I guess most of you can tell that I’ve been trying some new things with the programming.  Last week we did a VO2 workout on the rower and we started the first week of our volume training.  Based on feedback, most of you did the volume training correctly.  Well continuing with the trend of trying some new things, I present to you the above.  This type of workout is known as Interval Weight Training and the idea is very simple, go as hard as you can once you get to the rower and jump rope.  IWT was developed by Pat O’Shea in the late 60’s early 70’s and was years ahead of it’s time.  

The weight lifting portion is simply a buy in that isn’t meant to be super hard, but should just elevate your heart rate enough.The real meat of the workout is to be done on the rower and with the jump rope.  We’ve given you a percentage as a recommendation for the power snatch and deadlift, but the lighter you go the better.  All reps should be done unbroken and with perfect form.  If you have to break up any of the rounds, you went to heavy.  If you’re form starts to break down you went too heavy.  Pick a weight that you could potentially do a few more reps with but don’t have to.  

Using the chart above you should be somewhere in the 6-8 range of RPE with the weight and intensity for the weightlifting portion of the workout.  If you feel like you’re creeping into the 9+ you’re going to lack the intensity when you get to the rowing or jump rope.  

Constantly varied is one of the goals we strive for with our programming so hopefully you’re enjoying some of these new twists we’ve been throwing at you and more importantly hopefully they will make you fitter than ever.  

Monday 160104

Take 60% of your 1 rep max shoulder press

10 x 10 reps @ 60% rest 90 seconds between efforts

This will be done for 3 weeks. Add 5# the next week if all
10 sets were successful. If not stay at 60% until all 10 sets are completed unbroken

Post weights and rest intervals to BTWB

No you take it!

No you take it!


Based on the feedback from Thursday’s squat session it sounds like many of you didn’t expect the the results of doing 10 sets of 10 at 60%.  A lot of legs were pretty sore and some had trouble walking and doing other normal everyday activities.  Remember it’s okay to take a rest day or two in a week.  If you come this Thursday and perform the workout as written then understand this type of volume leads to soreness.  Feel free to scale the reps as always too. 

For those of you that didn’t read the articles I posted about volume training, I’m going to provide some of the pertinent information directly on today’s blog.  From and by author Charles Poliquin,  if you don’t know who he is do a quick internet search, the below article talks about GVT. 
“It’s brutally hard, but I’ve found it to be an effective way to pack on muscle fast! In strength-coaching circles, this method is often called the Ten Sets Method.”

The bottom line is that almost any training method will work—provided you do it with intensity—at least for the few weeks it takes for your body to adapt to it. There is, however, one training system that stands above all the rest. It’s brutally hard, but I’ve found it to be a very effective way to pack on muscle fast!

The program works because it targets a group of motor units, exposing them to an extensive volume of repeated efforts, specifically, 10 sets of a single exercise. The body adapts to the extraordinary stress by hypertrophying the targeted fibers. To say this program adds muscle fast is probably an understatement. Gains of 10 pounds or more in six weeks are not uncommon, even in experienced lifters!

The goal of the German Volume Training method is to complete ten sets of ten reps with the same weight for each exercise. You want to begin with a weight you could lift for 20 reps to failure if you had to. For most people, on most exercises, that would represent 60% of their 1RM load. Therefore, if you can bench press 300 pounds for 1 rep, you would use 180 pounds for this exercise.

Terms to Know

Rest Intervals: When bodybuilders start with this method, they often question its value for the first several sets because the weight won’t feel heavy enough. However, there is minimal rest between sets (about 60 seconds when performed in sequence and 90-120 seconds when performed as a superset), which incurs cumulative fatigue. (Interestingly enough, you might find you get stronger again during the eighth and ninth sets. This is because of a short-term neural adaptation.) Because of the importance of the rest intervals, you should use a stopwatch to keep the rest intervals constant. This is important, as it becomes tempting to lengthen the rest time as you fatigue.

Number of Exercises: One, and only one, exercise per body part should be performed. Therefore, select exercises that recruit a lot of muscle mass. Triceps kickbacks and leg extensions are definitely out; squats and bench presses are definitely in. For supplementary work for individual body parts (like triceps and biceps), you can do 3 sets of 10-20 reps.

Training Frequency: Because this is such an intense program, it’ll take you longer to recover. In fact, if you’re familiar with the writings of Peter Sisco and John Little, you’ll find that the average “Power Factor Rating” of the 10-sets method is about 8 billion. Consequently, one training session every four to five days per body part is plenty.

Overload Mechanism: Once you’re able to do 10 sets of 10 with constant rest intervals, increase the weight on the bar by 4-to-5%, and repeat the process. Refrain from using forced reps, negatives or burns. The volume of the work will take care of the hypertrophy. Expect to have some deep muscle soreness without having to resort to set prolonging techniques. In fact, after doing a quad and hams session with this method, it takes the average bodybuilder about five days to stop limping.


Sunday 150103


post time to comments or BTWB

2015 Goals and Accomplishments. Bring on 2016

2015 Goals and Accomplishments. Bring on 2016

It’s time for a sweety snack when you want some delicious sugary concoction but can’t nutritionally afford to go through a half a gallon of Ben and Jerry’s!!  This recipe comes to us courtesy of and can be found in its entirety here

*For those of you calculating your macros, each1/2c  serving = 3.5g PRO, 18g CHO


Zone calculations: .5P; 2C; 0F

Yield: 5 servings (1/2 c. per serving)


¼ pkg of Jello Sugar-Free Vanilla pudding (8 grams for those using a scale)

1 tsp. vanilla

Splash of coconut milk (1-2 tsp)

1 6-oz container of Chobani plain greek Yogurt

2 cups strawberries, cleaned, quartered

1 cup blueberries, rinsed

1 cup pineapple

Mix together Jello, vanilla, yogurt and coconut milk.  Set aside.  Combine strawberries, blueberries and pineapple.  Stir in pudding/yogurt mixture thoroughly.  Let rest in fridge for an hour or so.


  • So many people have started to fill out there goals on the 2016 goal board, lets keep the energy moving!! take a second to write down at least one goal.
  • Lost and Found will be donated on Tuesday, so take a second to look through it!



Saturday 160102

5 Rounds with a 3 minute clock:
15 Shoulder to overhead, 135#(95#)
10 Deadlifts, 135#(95#)
With remaining time, as many reps as possible of burpee box jumps, 24″(20″)
Rest 2 minutes between rounds

Post reps to comments and BTWB

Monica and her little man Leo showing their Verve support.

Monica and her little man Leo showing their Verve support.


*Welcome to the new year. Yes, Verve is still planning a move in the next few weeks to a month. No, we do not have a more specific date. The building planning office was a little behind, it took much longer for us to get work permits than originally planned. The new space is getting put together as we speak, when we get a date we will happily pass it on. Stay tuned.

*Saturday February 6th Verve will be hosting the Mile High Sprints. Stay tuned for more information.

*This year Verve is already in the talks to host several fun and informative seminars, including a return of the CrossFit Football Trainer Course. Keep your eyes posted for the registration.