” Half Cindy”
Complete as many rounds as possible in 10 minutes of:
5 Pull-ups
10 Push-ups
15 Air Squats
Rest 5 minutes
In 5 minutes as many 20 M prowler pushes as possible:
Girls vs Guys
Guys weight = (2) 45#’s
Girl weight = (2) 25#’s
Post rounds and reps to comments and BTWB
*Verve has moved to its new location, Thursday is our fist day of classes at 3545 Larimer St. Please see Wednesday’s blog post for where to park. Thank you to everyone that helped us move so we could hold classes in the new space. You guys/ gals are rockstars.
The 2016 CrossFit Games Open starts tomorrow night with the announcement of 16.1. Whether this is your first Open or you are an Open veteran, here are some things you need to know about how the Open WODs are done at Verve over the next 5 weeks:
1) Open WODs are announced Thursday night. Verve will post the workout on our blog post along with the video and movement standards. It will be our WOD for every class on Friday.
2) If you are signed up for the Open, you will join a class on Friday. We will do all Friday workouts in heats so you can be judged, and your score will be recorded on an already provided score sheet. Verve will keep the top half of the score sheet while the participating athlete takes the bottom portion. Athletes, use this bottom portion to submit your score through the Games website. Scores must be submitted by the following Monday at 6pm. **Athletes are responsible for submitting their own score.**
3) If you are unhappy with your Friday score and would like to re-do the workout or you are not able to make it Friday and need to find a new time to do the workout once, we will have Open WOD re-do on Sundays at 12pm-1:30pm. This is not an open gym time, it is for the Open WOD only. There will be 2 heats starting at 12:30pm, so get there at 12pm and get warmed up and ready to go. We will also be available on Monday from 1:30pm to 3pm for an additional opportunity. We simply ask that you email us in advance to let us know you are coming, info@crossfitverve.com.
4) If you need, or simply choose, to do the WOD at a time other than what is specified above, you will need to video tape it and submit it to the Games website for validation. Verve WILL NOT validate any score for a workout performed at a time other than listed above. Even if you bring your own judge.
The Open is a fun time starting from the Thursday night viewing parties, to the Friday day of fun competition, and through to the end when you see how your hard work paid off or you begin setting goals for next year. It is the ultimate benchmark of your fitness of the years of your life. It does not have to be a matter of whether or not you are the fittest in the gym, whether or not you think you will win something, but instead being able to look back every year and see that you have in fact gotten stronger, faster, fitter, healthier, and overall, happier. It’s about finding weaknesses and setting goals to crush them for next time. If you are not signed up for the Open, please do, there is absolutely no reason not to. Click here to register and get ready to party.
On that note, after you register, click here to take the judge’s course. We will be judging each other for these Open WODs and the judges course will help you feel more comfortable both competing and judging other. It’s $10 and takes 1 hour. Think of it this way, if you are going to ask someone to judge you, it would be really nice if you could return the favor, give and take.
