WOD-

“Strict Lynne”
5 Rounds for reps
Max reps bench press at bodyweight
Max strict pull ups
Rest 3:00 between each round

*Score is total reps of bench press and pull ups each round

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SPRINT-

In teams of 2 for time:
Run 1 mile, switch every 200m
60 DB Shoulder Press, 40#(25#), switch every 5
2k Ski Erg, switch every :30
90 Deficit push-ups, switch every 5
300 Double unders, switch whenever

WEIGHTLIFTING-

3 Strict Muscle Snatch + 3 Snatch Grip Strict Press Behind The Neck + 2 Pause OHS (3 sec pause) + 1 Pause Snatch Drop (pause in bottom for 3 sec): x 3 sets

Pause Snatch Balance + Pause OHS + Snatch Balance (1+1+1): x 3 working sets

Pause Snatch: 2×3, 4×2

Pause Front squats: 3×5

Back Extensions (not hip extensions!) x 10 + Side Plank (forearm) lifts x 20 each side: x 3 sets

Starting today, Monday May 6th, Verve will be implementing several changes to the schedule. This includes changes in times and the addition of some new class types. Here is all the information you seek regarding those changes:

Changes to the schedule, regarding TIME slots-

**There will be no changes to the “WOD” schedule**

The 6:15pm “Sprint” class will be cancelled

The M/ T/ W/ Th 5:30pm “Sprint” class will now be 1 hour (5:30pm-6:30pm)

Friday’s 5:15pm “Sprint” class will now start at 5:30pm (and will also be an hour long)

We will be adding a SPECIALTY class at 6:30pm M/ T/ W/ Th

The additional SPECIALTY classes-

M/ T/ Th @ 6:30pm-7:30pm we will have a WEIGHTLIFTING class

-This class is free to Verve members.

–You must have been doing “WOD” classes for 1 year to be able to attend these weightlifting classes. *If you have been a member of Verve for a while but were a “Sprint” only member, we need you to have been in WOD classes for 1 year. *If you are new to Verve but came from another CrossFit gym and have been doing CrossFit WODs for the past year or more consistently, you are good to go for class.

–You MUST sign up for this class. We will have a hard cut off at 15 people. This will not be negotiated. If you show up, did not sign up, and the class is already at 15, you will not be allowed to join class. You can join the 6:30pm WOD or wait until 7:30pm open gym time to do the weightlifting work.

-If you sign up for class and cannot attend, please cancel your sign up so others may take your place. 

-This class starts @ 6:30pm and there is no warm-up. This means you will have to arrive early (probably 10-15 min) to get warmed-up prior to. This is a must. Please do not walk in and start lifting weights with no warm-up.

-A portion of this work will be % based. The workout will be posted the night before on the WOD blog. We suggest you doing the math ahead of time and come to class prepared.

W @ 6:30pm-7:30pm we will have a ROWING class

-This class is free to Verve members.

-There is no pre-requisite to attend this class. It is open and available to anyone, WOD & Sprint members. 

–You MUST sign up for this class. We will have a hard cut off at 15 people. This will not be negotiated. If you show up, did not sign up, and the class is already at 15, you will not be allowed to join class. You can join the 6:30pm WOD or wait until 7:30pm open gym time to do the rowing work.

FAQs

*Why do I need to have been doing WODs for 1 year before I can sign up for the weightlifting class?

-Great question. There is no warm-up and no movement review. This class has a lot in it and the coach is there to do two things: keep people moving through each piece and cue/ correct movement. The athlete has two responsibilities: come to class warmed up and ready to go and have a working knowledge of all the things they will be doing. If you look above at the WL section of the blog and more than half of it looks like Spanish to you. . . you are like “what is a muscle snatch? what is a snatch balance?”, the hour will become problematic for you. Having 1 year under your belt means you have been exposed to these things, more than once, and while you may not be the best at them, you understand how to preform them. 

Do not despair or freak out, especially if you are at like 8 months in or 10 months and 2 weeks. . . this WL class is an 8 week program. After the 8 weeks we will take a small break and then return with an 8 week gymnastics specialty class. After that, we will return again with another WL class. That means it will be back and it gives you time to make some goals for yourself like, “In the next 4 months I really need to learn the different kinds of snatches. Any WOD that has a snatch, I’m there.” When the next 8 week program comes around, you will be ready to CRUSH it. 

*How strict will you be about class sizes?

-VERY. We will not make exceptions to the sizes of classes. This is equipment based, space based, and for the coach to be effective during the class. **SIGN UP FOR CLASS**. If you have never signed up for class, in fact, you don’t know what I mean when I say sign up for class. . . no worries, please email me and I will direct you to MBO and walk you through the process. (courtney@crossfitverve.com)

**If you have any additional questions, feel free to comment or send me an email. We hope you enjoy having all the class workouts posted. 

15:00 to build to a heavy power snatch

Then:

Every 2 minutes for 12:00
2 Power snatch @ 80% of today’s heaviest
5 Box jumps, 30″(24″)

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In teams of 3 complete the following for time:
120 Wallballs 20#(14#)
120 Calories on the assault bike

Rest 5:00 then the team completes the following for time:

120 Calories on the rower
120 Burpees over the rower

Rest 5:00, the 3 x 400 Meter relay run

*Score is total time including rest

1 person works at a time, break up work anyway you want.

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Paleo Cinnamon Turmeric coffee recipe

INGREDIENTS

• 1 cup (240 ml) of black coffee
• 1 teaspoon Ceylon cinnamon powder + more for sprinkling on top
• 1/2 teaspoon turmeric powder
• Dash of black pepper
• 1/4 cup (60 ml) coconut milk (or almond milk)
• 1 teaspoon (5 ml) coconut oil (optional)
• Paleo sweeteners of choice (optional)

INSTRUCTIONS

• Blend everything together really well and enjoy.

As many rounds as possible in 25:00 of:
Run 400 Meters
15 Deadlifts 135#(95#)
15 Handstand push ups
15 Air squats

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3 Rounds for time of:
75 Double unders
20 Toes to bar
5 Rope climbs

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3 Rounds of:
With a 2:00 clock
10 Front squats 75#(55#)
With remaining time as many lateral burpees over the bar
Rest 2:00 between rounds.
After the 3rd round, rest a total of 5:00, then:

3 Rounds of:
With a 2:00 clock
10 Russian kettlebell swings 35#(26#)
With the remaining time, row as many calories as possible.
Rest 2:00 between rounds
After the 3rd round, rest a total of 5:00, then:

Not for time, 30 strict pull ups or 30 strict chest to bar pull ups

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Shoulder Press
3-3-3-3-3
Push Press
2-2-2-2-2
Push Jerk
1-1-1-1-1

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Changes coming to Verve starting May 6th

We have some new classes and schedule changes starting next Monday, May 6th.

The 6:15 PM Sprint class is being cancelled.  The average attendance since the beginning of the year has been less than 1 person and we’ve had more days with zero people in class than at least 1.  

The 5:30 PM Sprint class is being extended to 1 hour.  This will give coaches more time to coach as well as allow us to add in some accessory programming or skill work.

On Monday, Tuesday, and Thursday at 6:30 PM we are offering Verve Weightlifting.  The class is free and as long as you’ve been doing WOD’s for a minimum of 12 months, you can attend.  We are only allowing 15 people to attend each class and you HAVE to sign up in MBO.  No exceptions, not coaches or even the owners can attend without signing up.  If you show up and you are not signed up or you are on the wait list, you won’t be able to join the class and will have to wait til 7:30 when Open Gym starsts.  Just sign up, it’s that easy.  If you can’t make it and you signed up, then cancel your sign up so someone else can.   There will be a lot of work to fit in the hour, so we have to cap the class size.  The class will feature a lot movement correction but little to no teaching of the movements.  There won’t be modifications for movements.  If you can’t do something because of an injury, move on to the next movement.  The class will run for 8 weeks and then we will take a couple weeks off an introduce another specialty class, most likely Gymnastics, but we haven’t settled on anything yet.  

On Wednesday nights at 6:30 PM we will have a Rowing class.  This class is also free and anyone that is a member of Verve can attend this class.  We have 21 rowers, so that’s the size limit of the Rowing class.  Sign up in MBO for this class as well.  

Friday’s Sprint class is being moved to 5:30 PM.  It just makes sense that it should start at 5:30 PM with the rest of the week.  If you have a WOD membership and would like to add Sprint it’s $15 a month.  Sprint is still at 9:00 am on Saturday. 

Also starting next Monday, we are going to put all the day’s programming on the WOD Blog.  You’ll see the WOD, Sprint, Weightlifting, and Rowing on the blog the day of.  This will give people a chance to follow along with the Weightlifting and Rowing during Open Gym if they can’t make the class time.   

Email me at eric@crossfitverve.com if you have any questions about anything written above.

Love,

Eric

For time:
Row 1000 Meters then;

15-12-9-6-3
Power cleans 155#(105#)
Box jump overs 24″(20″)
Pull ups
Wall balls 20#(14#)

Then;
Row 1000 Meters

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Every 2 minutes x 7 rounds:
2 Overhead squat

Then, 3 rounds for quality:
3 Paralette shoot through (push-up/ dip)
5 Overhead squats @ 75%
Rest 2 minutes

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2 Rounds for time:
150′ Double DB front rack walking lunge, 40#(25#)
50 Burpees

Pre WOD skill work: Handstand Walking

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