For time:
Run 1600 meters
150 Double-unders
50 Burpees
Run 800 meters
100 Double-unders
35 Burpees
Run 400 meters
50 Double-unders
20 Burpees
Post times to comments and BTWB.
Fall Rowing Power Challenge – Maddie Berky
Rowing! After the 5 x 500m WOD a week back your feelings towards that machine are likely binary: yay or big freaking nay. Either way, we have a challenge for you. If your relationship with the Erg isn’t all sunshine and rainbows, that machine isn’t going anywhere so why not master it before it crushes your soul completely. If your relationship with the rower is currently all sunshine than you’re going to love this. Enter CrossFit Verve’s Fall Rowing Power Challenge! This challenge is going to involve two quantitative tests on the rower, tested and then retested 4 weeks apart. 1) Max Power Test. 2) 15 Minute Test.
One of the things that drew me to Verve originally was how adaptable in regards to that ever-changing and organic entity that is fitness. As a gym, Verve is always trying to make us better, stronger, and more adaptable. If you look across our schedule, there is a range of specialty classes (alongside our WODs) aiming to enhance us as athletes. This principle of General Physical Preparedness is at the heart of this challenge.
Here’s the deal: you will improve on both of these tests if you come consistently to rowing every week. Rowing is a skill and the better you get at it the faster you will be. However, both tests (especially the max power) will be affected by how strong you are. If you get stronger, your max power will go up; lifting heavy things = speed on the Erg. Which classes specifically (in addition to WODs) will help your strength? Olympic Lifting and Hot Dogs & Cupcakes are now your new best friends! For the purpose of this challenge, specialty classes will be considered any program other than the WOD (including Rowing, Running, Olympic Lifting, HD&CC, and Competition Crew), Skilz will be considered a WOD.
We also spend a tremendous amount of time in CrossFit working in and around the 15 min mark. Thus, the more time you spend training that system on the rower, the more that will translate into your everyday performance. Win-Win!
Here are the three categories to win (each is worth $75 Verve credit):
- Most Improved Max Power Test on Erg
- Most Improved 15 Minute Test on Erg
- Most Points Accumulated for attending WODs (1pt each) and Specialty classes (2pts each)
Classes must be signed in/attended on MBO and logged on BTWB or in a logbook to be checked at the end of the challenge.
Initial Test times/Sign-ups (Cost is $20/member and includes weekly email with rowing homework)
- Sunday, Sept. 22 at 12:15PM
- Tuesday, Sept. 24 at 12:30PM
- Thursday, Sept. 26th at 5:30AM, 1:15PM, 5PM and 6:45PM
Final Test: Sunday, Oct. 27 at 12:15 PM or Thursday, Oct. 31 at 5:30AM (additional dates/times will be announced for that week)
This challenge is all about getting you comfortable and generally bad ass on the Erg with the added bonus of diving into the wide range of specialty classes we have here at Verve – all the while working to improve your overall performance. Let’s do it! Are you IN?!
