Complete as many rounds as possible during the interval 3:00 of work and 1:00 of rest of:
3 Power cleans, 205# (135#)
1 Rope climb, 18′
Repeat for a total of four intervals.
Post rounds to comments.
We always encourage you to replenish your body within 30minutes if possible after a hard workout with a healthy ratio of protein to carbohydrates. Whether this is in real food, or your body can only stomach a shake, take care of yourself so you can come in an hit it hard tomorrow! So have you seen some of the post WOD shakers around the gym with whey and coconut water and wondered why?
Coconut water benefits are vast. “Coconut water is the liquid that is found inside young coconuts before they mature….native to the tropics, coconut water can be drunk directly from freshly harvested fruit.” –FYILiving.com
It is known to assist with digestion amd mild bloatng and it’s nutrient profile has been said to possibly help lower high blood pressure. The electrolytes are said to be a great hangover cure (it is also known as a great mixer!). It contains more potassium than a banana, and also contains magnesium, calcium, and phosphorus. It is low in sodium. It is fat free and relatively low in carbohydrates.
However, this drink alone isn’t going to do the trick. Broader diet and lifestyle changes are needed and getting your nutrients from whole foods is usually a better idea anyway, to make sure you get all their health-boosting fiber and antioxidants.
CrossFit For Hope and the CrossFit Verve Garage Sale on Saturday! Our normal classtimes will be running the CrossFit For Hope workout (Fight Gone Bad style). Drop Ins are welcome as always. All drop-in fees (cash or check) will be donated to the cause! Though not necessary to join us on Saturday, if you are interested in donating to this fantastic cause, please do so here.
The Verve Garage sale will run from 9am–1:30pm on Saturday at Verve. We will have a variety of items for sale, but all items must be picked up and paid for on Saturday (cash or check only). No items may be reserved or held without payment. Sorry, but we will not be listing everything for sale or prices. You’ve gotta show up to get the deals!
Verve members may bring sporting equipment to include in the sale, with the following guidelines:
- You must be present during the sale with your item(s), and take them with you if not sold by 1:30pm.
- Items must be sporting equipment, clean and in good condition.
- Items must be marked clearly with your name and price.
- A minimum of 10% of all proceeds must be donated to CrossFit For Hope.
