With a 30 minutes running clock;
9-6-3 reps:
Shoulder to overhead, 205#(135#)
Bar muscle-ups
Rest the remainder of the 10 minutes
15-9-6 reps:
Shoulder to overhead, 155#(105#)
Chest to bar pull-ups
Rest the remainder of the 10 minutes
21-15-9 reps:
Shoulder to overhead, 95#(65#)
Pull-ups
Post times to BTWB.
Why I CrossFit by Jeremy Black
During the previous months, I was angry. I felt estranged from regular life. I had just
lost my Dad, and several family/friends followed at what seemed like an interminable
pace. Frankly, I was broken; disillusioned. I wanted no part of what normal people
consider to be: Life.
Nevertheless, I got in the gym. Regardless of the fact that my schedule negates the
possibility for me to show up as much as I’d like, I was present when possible. Why?
Because Scotty offered encouragement when I felt downtrodden. Because Courtney
corrected a movement that needed attention. Because Luke positively adjusted a flaw
in my technique. Because Joylyn genuinely cares about my fitness enough to coach me
during a brutal WOD. Because fellow WODers, totally unsolicited, offer and extend
encouragement where a mere “positive attitude” fell completely short.
In retrospect, I owe an enormous debt to Verve. In reality, you have all made my life
richer; stable, gratifying, and healthier. To that extent, I could not be happier with
my life and where I operate in it as a result of my affiliation with CrossFit. Truly, the
owners, coaches and athletes have combined to enrich my life beyond measure.
No words can express my gratitude.
Thank you,
Jeremy
*This Wednesday will be costume workout day. Athletes are encouraged to wear costumes. The coaches will be taking pictures and will vote on the two best costumes. The winners will win a new Verve t-shirt, which will be in later this week.
