Complete as many rounds and reps as possible in 4 minutes of:
15 Thruster, 100# (65#)
15 Chest to bar Pull-ups
If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.
For a downloadable PDF of the workout, click here.
Post reps to comments, BTWB and submit your scores here.
Dare to be great! Knock 13.5 out, leave nothing left in the tank.
Our Change Your Life Nutrition Kick-off for 2013 recently concluded, and we’ve finally made our way through all the amazing changes to find your winners. Approximately 6 weeks of commitment to logging all food/drink intake, workouts, water, fish oil, and sleep has made a ton of you looking better, feeling better and performing better. We wanted measurable, observable, repeatable data and we’ve got it. All of our winners get $225 toward their monthly memberships, in addition to the new Verve tshirts on their way. Runner’s up athletes win $50 gift cards to Whole Foods. Today we give you your winners in the Body Composition category, which required measurements and hydrostatic tests before and after:
Josh Wrede lost 5 inches from his waist measurements, and 21 pounds during the challenge going from 241 to 220. –>ALL of it was body fat! He maintained a strong lean body mass of 183.7 pounds and improved his benchmark WOD by nearly an entire round. Josh has been a longtime member of Verve and is a beloved and talented artist in our community both in and outside of CrossFit. He’s committed to eating paleo since January 1st, 2013 for then entire year, and had already lost weight/bodyfat prior to beginning our challenge.
Christine Camanzo lost nearly 4 inches from her waist and hips as she dropped an amazing 3% of body fat during our kick-off. 5 pounds of all body fat burned off her as she maintained her lean body mass. She not only has enjoyed feeling more energy and her new looks, but also improved all her workouts post challenge. Christine just recently finished Verve Foundations as our Nutrition Kick-off started, but made the commitment to paleo/zone and is happy to have found a lifestyle change that she can make work longterm.
These two were closely followed by Shale and Rachel P, who also saw huge body composition changes. Congrats to you all! Stay tuned for our Performance Improvement winners tomorrow!
