Saturday 170916

4 Rounds for time:
Run 400 Meters
12 Overhead squats, 95#(65#)
6 Muscle-ups

Post time to BTWB



















Healthy Donuts with Cashew Cinnamon Glaze  From


2 cups almond meal
3/4 teaspoon baking soda
1/2 teaspoon salt
3 tablespoons coconut oil, melted
3 tablespoons honey, melted
1/2 teaspoon SCD-safe vanilla extract
3 teaspoons apple cider vinegar
3 eggs

-Preheat oven to 180C/375F
-Melt coconut oil and honey in a small microwave safe bowl
-Mix all ingredients together in a large mixing bowl
-Divide batter evenly between 12 moulds in a donut pan (each one should be a little less than halfway full of batter)
-Bake for 15 minutes and allow the to cool before removing from the pan

Cashew Cinnamon Glaze

2 tablespoons cashew butter (or smooth peanut butter if you prefer!)
1 tablespoon honey
1 tablespoon coconut oil
1/2 teaspoon SCD-safe vanilla extract
1/4 teaspoon cinnamon

-Melt all ingredients together in a microwave-safe bowl
-When everything is melted, whisk until it’s super smooth
-When donuts are completely cooled, dip them in halfway into the glaze

Friday 170915

For time:
25-20-15-10-5 Reps of
DB deadlift, 40#(25#)
DB push press, 40#(25#)
*50′ Plate push after each round, 45#(35#)

Post results to comments or BTWB


Overhead squats, Front Squats, high volume shoulder to overhead – all of the above can aggrivate your wrists expecially if you have weak, tight wrists.  The video above show come great mobility and strengthening exercises.


Thursday 170914

As many rounds as possible in 26 minutes of:
10 Pull-ups
15 Kettlebell swing, 24kg(16kg)
20 Box jumps, 24″(20″)

Post rounds and reps to comments and BTWB

Canadian 1st Class Constable Jennifer Kovach of Guelph, Canada, died March 14, 2013, when her squad car was involved in a motor-vehicle accident while she was responding to a call for service.

Canadian 1st Class Constable Jennifer Kovach of Guelph, Canada, died March 14, 2013, when her squad car was involved in a motor-vehicle accident while she was responding to a call for service.


CrossFit Football is returning to Verve. It has a new name, The Sport Specific Application Specialty Course.

CrossFit Football is returning to Verve. It has a new name, The Sport Specific Application Specialty Course.

That’s right folks, it is a new name but the same great course. Verve will be hosting the Sport Specific Application Specialty Course (previously CrossFit Football) Saturday and Sunday October 14th & 15th.

The field, the court, and the arena are the proving grounds of sport-specific athletes. Training is an athlete’s vessel to game-day performance, and an athlete will never rise to the occasion—he or she will fall to the level of training.

The Sport-Specific Application Course is designed to equip coaches and athletes with the tools necessary to train for performance in specific sports.

Participants will spend two days with 10-year NFL veteran John Welbourn and his team of performance coaches as they detail a range of topics including strength development for sport, programming for known domains, eating for performance and effective assessment tools.

Participants will experience drills that include effective warm-ups, sprinting and agility work, and strength- and power-oriented barbell movements, and attendees should be prepared for a highly charged, supportive environment that helps create the mindset necessary for unlocking potential.


Graduates of the Sport-Specific Application Course will have a sound foundation in:

  1. Effective ways to utilize the CrossFit method and CrossFit facilities for sport-specific athletes.
  2. How to implement the Sport-Specific Application strength-and-conditioning templates in a gym or team environment.
  3. How to “unlock” hidden potential when using the assessments and warm-up progressions.
  4. Developing athletic and coaching competency in the major barbell movements for sports: the squat, deadlift, bench press and power clean.
  5. Developing peak acceleration, speed and agility.
  6. Recovery methods to enhance performance.


All registered athletes need to be able to sprint and change direction.

To learn more and to get registered for this course, click here.

*Verve will have 1 morning class on each of these days (10/14-10/15) and will be closed for the remainder of the day.*


Wednesday 170913

For time:
15 Clean & jerk @ 60%
12 Clean & jerk @ 75%
9 Clean & jerk @ 85%

Post results to comments or BTWB

Nicole doing some hard work on the P-bars while Joel stares off into the distance contemplating life and the universe.

Lacey doing some hard work on the P-bars while Joel stares off into the distance contemplating life and the universe.

We have so many new faces at Verve, and there are some important tidbits of info that will keep you prepared for class!  

WHAT’S IN YOUR BAG? – Anna Mattson

We sure do love accessories in CrossFit- shoes, wrist wraps, belts, hair ties, lotions, potions, and so much more.  I know I have seen some bags come into the gym weighing upwards of 40 lbs and the size of a large child!  Being prepared for anything including a long weekend locked in the gym is a great game plan, but it has its drawbacks. We also see some people take a minimalist approach and walk into the gym with just their car keys, which has its drawbacks as well.  Finding the balance between lugging a large bag from your car to the gym and breaking a sweat, flying by the seat of your pants and hoping nothing unexpected happens during the workout is important.

The benefits of being overly prepared include never having to ask to “borrow” tape, always ready for rope climbs, several options to ensure that hair will be securely tied back, and wrists will never go undecorated via wraps or tape.  The drawbacks to being overly prepared are that you carry around a small child in the form of a gym bag, and the inside of that gym bag looks like a small bomb went off making the contents very hard to find in a pinch.

The benefits of the minimalist approach are, well, minimal.  You hope a gym-mate has a pair of socks or a knee wrap to borrow for rope climbs or you WILL leave some of your shin behind.  You see 100 pull-ups in the workout, realize you need to make some tape grips and no one will let you borrow tape!! Don’t worry, there is a happy medium between lugging around a small child-like bag and not being prepared properly for the workout.  Here is a list of essentials to throw in your CrossFit satchel that you can leave in your car:

#1 – ATHLETIC TAPE – We never know when we are going to rip, or shoes need wrapping, or wrists need some support.  Just keep one roll and I am sure you will need it at some point.

#2 – WATER BOTTLE – While going to the water fountain during a WOD is a great excuse for rest:)  Staying hydrated throughout the class is important so having a water bottle on hand at all times is key.

#3 – A PAIR OF HIGH SOCKS or some other sort of creative shin protection for rope climbs! Some of us sit up at night waiting for the workout to post, hitting refresh at least 15 times around 9pm while others just go with the flow (I am not familiar with that feeling).  If you are a go-with-the-flow kind of person, always have socks in your bag just in case we sprinkle in some rope climbs to the workouts or skill work.

#4 – A PLAN FOR POST WOD NUTRITION – Whether it is a shake or actual food, at minimum have a plan.  We have approximetly a 30 minute window after working out to get some nutrients into the body to start the rebuilding process.  If you live more than 10 minutes away from the gym, I would bring something with you.

#5 – NON-BEADED JUMP ROPE – We have all forgotten our jump rope from time to time and had to use the trusty noodle ropes and vowed to never forget again!  While the noodle ropes have a good place in training, they can be challenging to use on a regular basis and finding someone else that is the EXACT same height to use their rope never seems to works out.

Those are just some very basic suggestions that will fit into a petite bag that easily sits in your backseat until needed.  What do you keep in your bag that you couldn’t live without?

Tuesday 170912

On a 4 minute clock:
Run 400m
As many double unders as possible in remaining time
Rest 1 minute
On a 4 minute clock:
Row 500m
As many double unders as possible in remaining time
Rest 1 minute
On a 4 minute clock:
Run 400m
As many double unders as possible in remaining time
Rest 1 minute
On a 4 minute clock:
Row 500m
As many double unders as possible in remaining time
Rest 1 minute

Post score to BTWB

The harmonica playing bandit looking good overhead.

The harmonica playing bandit looking good overhead.


















I read the article below over the weekend and it really resonated with me.  I struggle big time with finding balance in my day to day and I’m always looking for tips and advice to better manage my time and priorities.  Below are the 16 tips the author presented to help find balance.  The article features more information than just the tips, so click the link below and read the entire article.  

16 WAYS TO CREATE BALANCE IN YOUR LIFE by Dawn Fletcher for Box Life Magazine

1. Take a few minutes each day to write down your daily priorities.

2. Take time to write down your goals for the week (in the box and outside of it).

3. Schedule breaks (at least 15 minutes) whenever you can into your day.

4. Tell your friends and family about that you’re trying to improve your time-management and may have to decline invitations or requests for help.

5. Do the shitty and annoying stuff at the beginning of the day and the beginning of the week, so it’s off your list.

6. Before you start the next task or go to the next place (gym, home, work, etc.) remind yourself why that task or place is important and of its purpose in your life.

7. Prioritize at least 7.5 hours of sleep each night and create a steady sleep schedule.

8. Do something fun each day, and be sure to keep your sense of humor about things.

9. Take care of others and make it a point to give some of your time to tuning into someone else.

10. Have an accountability partner who helps keep you on track with your training goals and weekly priorities.

11. Surround yourself with awesome people who have similar goals and lifestyles to help you stay focused.

12. Plan a ‘free day’ each week with at least 5 hours available for you to relax or be spontaneous depending on your mood.

13. Each morning upon waking, be grateful and remind yourself that you are blessed for little things like your senses, breathing, living, etc.

14. Prepare your meals in advance and stock up for the week. Cook and prep in bulk so that nutrition is the least of your worries.

15. Do something relaxing and rejuvenating each day. Make a list of the things that calm you and prioritize doing at least one of those things each day.

16. Get outside and spend time in nature. Try to do it daily, but at the very minimum spend some time outside each week. It’s a beautiful world out there!

Monday 170911

Every 2 minutes x 15 rounds:
1 Clean & jerk
*Start at 60% of 1 rep max clean and add 5 pounds each round.

Rest 4 minutes

Then, 3 rounds for time:
12 KB zercher hold reverse lunge steps, 16kg(12kg)
100m KB farmer carry, 16kg(12kg)

Post loads and times to comments and BTWB

May we never forget. 9-11-2001.

May we never forget. 9-11-2001.

9-11-2001, a day 16 years ago that will never be forgotten by anyone alive and old enough to have lived it, bore witness to it, lost a loved one to it, gave aid during it, and/ or prayed over it. It is a day that started like any other day. People woke up, got ready for school or work. People went about their lives with no idea that the lives they were currently living would never be the same. Did they rush out of the house without saying “I love you”? Did they skip the hug on their way out the door? Did they ignore a phone call because they just did  not have time to “deal with it”? Unfortunately, it would not end as the typical Tuesday it started out to be. 

On Tuesday September 11th, 2001 a total of 2,977 people were killed in New York City, Washington, DC and outside of Shanksville, Pennsylvania.

At the World Trade Center (WTC) site in Lower Manhattan, 2,753 people were killed when hijacked American Airlines Flight 11 and United Airlines Flight 175 were intentionally crashed into the north and south towers or as a result of the crashes.

Of those who perished during the initial attacks and the subsequent collapses of the towers, 343 were New York City firefighters, 23 were New York City police officers and 37 were officers at the Port Authority.

At the Pentagon in Washington, 184 people were killed when hijacked American Airlines Flight 77 crashed into the building.

Near Shanksville, Pennsylvania, 40 passengers and crew members aboard United Airlines Flight 93 died when the plane crashed into a field. It is believed that the hijackers crashed the plane in that location, rather than their unknown target, after the passengers and crew attempted to retake control of the flight deck.

So many of these lost souls died trying to give aid, trying to save someone, trying to save many, running into the chaos to get others out. There is story after story after story of the bravery and selflessness that spawned during this disaster. It is for all of the lives lost and to honor the ones who had it in them to give of themselves in order to help others, that we remember this day. We take pause on this day to realize how unpredictable life is. We do not know what tomorrow will bring. Tomorrow is not guaranteed to anyone. So to truly honor this day and the lives forever changed by it 16 years ago, we must appreciate today for what it is, a gift. We need to say “I love you” to the ones we love. We can not skip that last hug or screen that phone call. If you have always thought highly of someone, today is the day to tell them you appreciate them. Today is the day to give that compliment, smile back to that stranger you pass on the street, say hello to your neighbor you’ve lived next to for years but still have not met. Do not put off for tomorrow that which comes to mind today. And whatever it is you do today to honor this idea, know that you are doing so on behalf of those who are not here with us to do it themselves, and the families left behind forever wishing they were. 

Honor the forever gone. Never forget. 


Sunday 170910

For time:
40 GHD sit-ups
50 KB swing, 24kg(16kg)
60 Box jump over, 24″(20″)
50 KB swing, 24kg(16kg)
40 GHD sit-ups

Post times to comments and BTWB

8am Saturday morning class working out for a cause, thank you Steve's Club for the awesome workout!

8am Saturday morning class working out for a cause, thank you Steve’s Club for the awesome workout!


Saturday 170909

Steve’s Club Throwdown
As many rounds as possible in 14 minutes of:
8 Burpees
6 Front Squats, 135#(95#)
4 Shoulder to overhead, 135#(95#)
2 Cleans, 135#(95#)

*One partner holds KB, 53#(35#), in goblet squat position while other partner is working. May rotate working athlete at any time.


Post rounds to BTWB


Paleo Waffles | Our Paleo Life


Paleo Waffle Recipe from

1-1/2 cup Almond Flour
¼ cup Tapioca Flour
2 Tbsp Coconut Sugar
1 Tbsp Coconut Flour
1 Tbsp Baking Powder
¼ tsp Salt
½ tsp Ground Cinnamon
2 Eggs divided
½ cup + 2 Tbsp Unsweetened Almond Milk
2 Tbsp Grass-Fed Butter or Coconut Oil melted
1-1/2 tsp Vanilla Extract

Sliced Bananas
Sliced Strawberries
Honey-Sweetened Jam
Pure Maple Syrup
Raw Honey
Coconut Milk Whipped Cream
Enjoy Life Chocolate Chips
Almond Butter

Combine all dry ingredients in the bowl of a food processor and pulse to combine. If you don’t have a food processor, a blender should do the trick.

Whether by hand, hand mixer, or stand mixer, beat the egg whites until soft peaks form. Set aside.

Add the remaining wet ingredients (egg yolks, almond milk, butter/coconut oil, and vanillto the dry ingredients and pulse until evenly combined. You should have a slightly thick but smooth batter.

Fold in the egg whites until just combined, making sure not to deflate them.

Heat your waffle iron according to the iron instructions (get it to a medium heat). Lightly brush a light olive oil or melted coconut oil on the waffle iron.

Fill the waffle iron with the batter according to the iron instructions. Don’t overfill.

Cook until steam stops rising and you can easily open the waffle iron. Time may vary depending on what type of iron you’re using.

Gently remove the waffles and serve hot with your favorite toppings.

Friday 170908

As many rounds as possible in 12 minutes of:
200m run
15 Handstand push-ups
1 Rope climb

Post results to comments or BTWB

TENNIS ELBOW VS. GOLFERS ELBOW: What is the difference and what to do about it – Anna Mattson

If you watched the video above, you now know the difference.  To relate it to CrossFit, Tennis Elbow can come from a lot of twisting of the wrists, loaded or unloaded, during movements such as muscle-ups, ring dips, and push-ups.  Golfers Elbow comes from the constant flexing of the wrist or gripping of objects including Olympic Lifts/pull-ups/deadlifts/Bicep curls……because we do so many of those.

What do you do if you have Tennis Elbow?  Here are some great exercises to help heal and strengthen those extensors.

What do you do if you have Golfers Elbow? I would like to show 2 videos for this ailment as both contain great exercises.

*When he says “golf” insert CrossFit*

 I am hoping you find some usefulness from these videos.  If your pain is persisting, please seek the guidance of a physical therapist.  Other recommendations are rest and icing sessions.

Thursday 170907

3 Rounds for reps:
1 Minute max rep thruster, 95#(65#)
1 Minute rest
1 Minute max rep chest to bar pull-up
1 Minute rest
1 Minute max rep hang power snatch, 95#(65#)
1 Minute rest

Post reps to comments and BTWB

Get ready to throw down this Saturday!!

Get ready to throw down this Saturday!!


What the what is going on this Saturday at Verve??

Verve is hosting the Steve’s Club Throwdown WOD. It was a workout written by Steve’s Club and will be programmed as our workout of the day for all of Saturday’s classes. Our classes on Saturday will be free classes and open to anyone wanting to participate. The workout is a partner one, so grab a buddy from another gym and spend a Saturday morning together. Got a friend that has never done CrossFit before, they may also join, but please understand and respect that they will be modified in this workout, it’s a hefty one. With these modifications they can still work along side you and join in the support of Steve’s Club.

We simply have two requests:

  1. Please sign up both yourself and any friend you bring with you in MBO so we have an accurate headcount. 
  2. Since classes will be free, we would encourage that you donate the waived drop in fee to Steve’s Club. Click here for their donation site.

What is Steve’s Club??

Steve’s Club provides at-risk youth with fitness, nutrition, and mentorship through CrossFit workouts and engagement with the CrossFit community. In Denver, we serve over 150 kids with the help of 5 gyms around the metro area.
Money raised for our organization goes for a few things.
* Nutrition/Food. A good portion of the kids we engage with have not eaten before they come and workout with us. We like to give them some healthy fuel to help them get through the workout. We are partnering with King Soopers to help with this, but we also need financial support for nutrition.
* Mentorship/Camp. Every year the national Steve’s Club organization hosts a camp. We like to be able to fly as many kids as we can afford to that camp. This is a life changing experience for the kids.
* Fitness/Equipment. We rely on the kindness of the CrossFit community to loan us equipment. We would like to be able to own some equipment so that we can travel with to locations that don’t have equipment on site and engage kids there.

If you are coming in to Verve Saturday, then you will already be a part of supporting this amazing organization. If you wish to support further, you can donate on their website, click here.

Got plans Saturday night?? You do now. Steve’s Club is hosting an after party at The Squire Lounge in downtown Denver, click here for the Facebook invite. Music will be provided by the Reminders. And the drinks specials will be flowing.

Looks like it’s going to be a busy little Saturday, not sure if you’ll have time for it all. 😉