Wednesday 110330

CrossFit Open WOD 11.2
Complete as many rounds and reps as poosible in 15 minutes of;

9 Deadlift, 155# (100#)
12 Push-ups
15 Box jumps, 24" (20")

Push-ups are hands released at bottom and a rigid body through out.  Elbows must be less than a 90 degree angle on the push-up.  Step-ups on the box jumps are not allowed for an as RX'd WOD.  Hands must be outside the knees on the deadlift, with hip open fully at the top.  No bouncing on the deadlift down, arms must be straight at the bottom of the deadlift. 

Post rounds and reps to comments. 

Thank you Mary Dyk, for this generous gift.

We are serious as heart attack when we say THANK YOU!!  We want to thank Mary D., a CrossFit Verve athlete who graciously donated an AED to our gym.  This is by far one of the most thoughtful donations that we have ever received and could make the biggest difference. 

Studies have shown that patients who experience a cardiac arrest will benefit most from early electricity and continuous movement of their oxygenated blood by CPR.  We had the CPR part down, as all of your Verve trainers are CPR certified, but now we have Mary to thank for bringing some electricity to our gym!  

New Endurance WOD's.  You've requested them and now they are here.  CrossFit Verve is introducing the Endurance WOD.

WHAT IS CROSSFIT ENDURANCE? The CrossFit Endurance has two fronts, 1. To allow CrossFit Athletes to CrossFit and compete in endurance sports all while getting faster and stronger. 2. It gives a unique opportunity for endurance athletes to learn another significant way to effectively train for any event they wish to compete in. It also provides a unique opportunity for them to have a life outside of training. Something most endurance programs will not allow for with the sheer volume demand of these programs.

It brings to light the reality of LSD/Oxidative training and why it is ineffective and extremely unhealthy. It gives you the ability to understand training endurance athletes and how to make strength and conditioning a major part of the program and not a supplement.

Why should I use CrossFit Endurance for my endurance training?

Are your times CONSISTENTLY getting faster at ALL distances (what was your last 5k time compared to a year ago)?

How high can you jump? (Many marathoners cannot jump onto a 12 inch box.)

How many push-ups/pull-ups/squats/etc. can you do?

Have you, or are you, suffering from chronic-use injuries (plantar fasciatis, IT Syndrome, runners knee, etc.)?

How many hours do you train per week? How many hours does your spouse/family wish you trained? (This program only requires 6-8 hours per week to COMPETE at Ultra/Ironman distances.)

Why are there no long runs/rides/swims (aerobic training) in this type of training?

Long runs/rides/swims fall into the category of training we term “long slow distance” (LSD) and is solely aerobic in nature.

Aerobic training has the following benefits and drawbacks:

It is apparent that the many drawbacks of LSD training easily overpower the limited benefits. It is our contention that limiting an athlete’s exposure to LSD training will allow them to remain not only functionally competent in other areas of fitness and competitive in aerobic endurance pursuits, but DOMINATE in ALL areas of fitness.

– Re-posted from CrossFit Endurance.com 

There will be two WOD's per week, starting next week.  Every Tuesday at 8am and a second in the evening.  Each week the second Endurance WOD will rotate days/times, just like Oly and HD&CC; due to trainer availability and the programming of the WOD.  These WOD's will be limited to 9 people and we will need all athletes to be compliant with this request.  If it becomes uber popular we will add more class times.

PLEASE BE WARNED CF ENDURANCE recommends  three plus hours between a WOD and and Endurance WOD for best results.  If you would like to add more Endurance WOD's to your training check out the link here.