5 Rounds for reps, with a 2 minute running clock:
5 Muscle-ups
150′ Shuttle sprint
Max effort push jerk, 155#(105#)
Rest 3 minutes
Post reps to comments and BTWB
What’s on the agenda this month. . . and next month. . . and the month after?
Monday is Labor Day, Verve has an abbreviated schedule. Please check MBO and sign up for the class you wish to attend.
CrossFit Games Team Series starts Tuesday September 6th. Click here for more information and to register a team. The workouts needed for the competition will need to be done during open gym hours.
Free introductory Nutrition Lecture will be Thursday September 15th @ 7pm. We will be canceling our last class for the day to host the lecture. For 1 for we will discuss CrossFit’s nutrition prescription of eating for wellness (paleo) and eating for performance (zone). There will be time for Q&A at the end. This lecture is open to everyone, including non Verve members.
Verve will be hosting 3 separate CrossFit trainer courses throughout October and November:
October 8th-9th- CrossFit Level 1 Trainer Course
The Level 1 Certificate Course is an introduction to CrossFit’s methodology and foundational movements. The course includes classroom instruction on these topics, as well as hands-on small-group training for the movements. These group sessions are conducted under low intensity with a focus on improving mechanics. Students’ movements are observed and corrected, and they engage in dialogue concerning effective coaching techniques. Large group CrossFit workouts are conducted as an example of bridging the gap from theory to practice. These workouts provide examples of how to:
-Conduct a class.
-Hold a standard of effective technique at high intensity.
-Achieve relative high levels of intensity for each individual.
-Scale for any ability level.
The Level 1 provides introductory education on the fundamental principles and movements of CrossFit. It is structured to meet two goals: 1) Provide attendees with the knowledge to better use CrossFit methods for themselves; and 2) Provide attendees with an initial and foundational education to begin training others using CrossFit.
Click here to register
October 15th-16th- CrossFit Kids Trainer Course
The purpose of this course is to learn specific methods for teaching CrossFit to children and adolescents. Participants learn techniques to overcome the unique challenges of teaching kids CrossFit methodology, as well as how a CrossFit Kids program can help build one’s affiliate. Attendees will also see how CrossFit Kids is changing the lives of children and teens around the world for the better. Other topics covered include neurological development as it relates to exercise, weightlifting, health and safety, programming, teaching styles, class structure, and kids games. Throughout the course, participants learn how to pair fitness with fun – which is essential in promoting a lifetime of fitness. Affiliate owners, teachers, coaches, parents, home-schooling families and others benefit from learning this unique, kid-friendly approach to teaching CrossFit.
Click here to register
November 5th-6th- CrossFit Competitor’s Course
This course is designed for athletes, and the coaches of athletes of any skill level, interested in competing in fitness competitions – be it local competitions or official CrossFit competitions such as the Open, Regionals, or the CrossFit Games. This is an advanced course that builds on the CrossFit methodology, movement technique and programming presented at the Level 1 and Level 2 Certificate Courses. The course focuses on all aspects of training necessary to best prepare for an upcoming competition: programming, nutrition, mental preparation, movement technique and workout analysis. Participants should come prepared to participate in lectures, small-group training sessions and workouts. Peers and instructors provide coaching, evaluation and feedback in interactive lectures and group work.
Click here to register
Stay tuned for more details about those weekends and workout times.
