2013 Change Your Life Nutrition Kick-off starts in a few days! We’ll have handouts and be around to answer questions on Thursday from 4-7pm. Get signed up with cash or check to get your paperwork, measurements, pictures, etc. You are ALL going to be doing the WODs on Monday anyhow, so you might as well sign up to be eligible to win some SWEET prizes each week.
Remember, the Hydrostatic BodyFat Test Truck will be at Verve on Friday and Saturday. Though it’s not required to be eligible for the Performance category, it is required to be eligible for the Body Composition category. Sign up online via the links below!
I wanted to take a moment and say thank you to you and Emmalee for bringing the competitors class to Verve. The competitor’s class has been a great addition to the programming at Verve. I really believe it takes the level of programming and preparation to the next level. The increase in duration and volume plays a huge role in preparing members for the stress and WODs at competitions.
It is the combination of strength/skill training with a WOD that I believe helps all of us accelerate our growth as CrossFitters. I’m a firm believer in data providing the best evidence for the success of programs. The Competitors Class is no different. My numbers have improved drastically. Some big accomplishments for me over the past few months our the following:
19 muscle ups in 2 minutes
195 3 rep Bear complex after 2 minutes of muscle ups
10 place finish at Turkey Challenge (Best place in 3 years)
401 pound back squat
250lb hang power clean
265lb power clean
Numerous drops in times for many of the Hero WODs
2 minute PR in Regional WOD 11.3 (We did this at Verve 1/9/12): 5:19 previous best was 7:35
Overall it has been a great experience where we, as a group, are able to push each other yet still have a great time. Yes, the workouts and programming are challenge but its worth it.
All I can say is the proof is in the pudding. I’ve become a better CrossFitter because of the Competitors class.
Thanks so much,
Francis LeGasse
The first competitor’s class will be Sunday at 11:00 A.M.
With a partner
With a 22:00
5-10-15-20-25Power snatch 135#(95#)15-12-9-6-3Ring muscle ups
Run 200 meters together after each set
With the remaining time:Build to a heavy power snatch
Scores =...
Every 2:30 x 54 Front squats*Use the back squat weight from 090823For time:50 Wallballs 20#(14#)Row 250 meters20 Ab mat sit upsRow 250 meters35 Wallballs...
