21 – 15 – 9
Thruster, 75# (55#)
Sumo deadlift high pull, 75# (55#)
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There comes a time in your life, when you walk away from all the drama and the people who create it. You surround yourself with people who make you laugh. Forget the bad and focus on the good. Love the people who treat you right, pray for the ones who don’t. Life is too short to be anything but happy. Falling down is a part of life, getting up is living! – Jose’ Harris
Tabata Mash Up
5m Shuttle sprints
Pull-ups
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A compromise…
Our program trains athletes in ten capacities: cardio/respiratory endurance, stamina, strength, flexibility, power, speed, coordination, accuracy, agility, and balance. Reading these ten physical traits of fitness, you may think to yourself “I could stand some work on…” This deficiency in all-encompassing fitness may seem rather unimportant, but I beg you to reconsider. Think for a moment about our friends over in the Middle East. If they have deficiency in any one skill, let’s call it… stamina… what are the consequences of their deficiency? Injury, mission, life?
You see, we don’t aim to have an excess of any one or two skills, rather our goal is a general capacity at all ten skills. It’s fine and dandy that a powerlifter is able to back squat 1000# or that a runner has a 16:00 5k. But the fitness we seek is a compromise of all ten skills – an athlete with a 450# back squat and a 19:00 5k.
We all have chinks in our fitness, but I challenge you to face your weaknesses as an opportunity to develop a more well-rounded fitness. Make a list of your weakest movements and dedicate 10 minutes a day (or more) to making yourself more comfortable with one of those movements.
Six rounds for time:
Run 400m
3 Hang power snatches
Post time and loads to comments.
Did you know that Kelly and the Mobility & Movement Seminar will be at Verve in April? Sign-up!
All Proteins Are Not Created Equal
Obviously, certain cuts of meat have a much higher fat content and therefore more calories ounce for ounce. Used sparingly, these meats will suffice, but should not be a staple of your diet. Other protein sources such as fish, eggs, shellfish, poultry, and some dairy (not paleo) should make up the majority of your weekly protein intake. Save cuts of red meat and pork for when you find yourself eating outside the confines of your kitchen, where options are limited.
Did you know that haddock and ground beef are both approximately 18% protein, yet haddock only has 22 calories/oz, while ground beef contains 80 calories/oz? And did you know that Icelanders have some of the longest lifespans in the Western world, which may be because their staple protein is cod? What about lobster? Not only do you get more of it (1.5oz per block, compared to 1oz of beef or pork per block), but you also get a healthy dose of Omega-3 fatty acids which help decrease inflammation.
If you are celebrating a special event, or simply have some friends that are begging you to go out to dinner with them, suggest a place that serves fresh fish. If you don’t get buy in from the group, suggest a steakhouse like Texas Roadhouse, where you can get a small cut of high quality of meat (“The 6oz Dallas Fillet”) and swap the sides for extra veggies. Don’t let others deter you from your goal.
Three rounds for time:
30 Hang squat cleans, 95# (65#)
30 Deficit push-ups
*Push-ups are to be completed between a pair of 25# plates.
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Be sure to submit your scores today before 5pm here at http://games.crossfit.com/!
No exceptions will be made.
Strong work this week Verve, amazing heart–we are so proud of each and every one of you!
For time:
25 Handstand push-ups
50 Toes-to-bar
Run 800 meters
75 reps Push press, 75# (55#)
150 Double-unders
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WOD demo from the CrossFit.com here. “Who is that demo guy, anyway?”
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
30 reps Snatch, 75# (45#)
30 reps Snatch, 135# (75#)
30 reps Snatch, 165# (100#)
As many reps as possible Snatch, 210# (120#)
Here’s some olympic weightlifting to get you excited!
Congratulations to all of the CrossFit Verve Team! Because of your commitment to having fun and joining over 68,000 people around the world in the 2012 Reebok CrossFit Open, Verve has been recognized for having the largest team participation in our SouthWest region. Which means we’ll get 96 tickets to our SouthWest Regional to be held in Denver on May 4-6, 2012!! Woot woot! That’s 1 free ticket for each athlete signed up on the CrossFit Verve team. Get ready to party people!
This Saturday on the 3rd brings our first March Free Intro Class at 9am. This is a class geared specifically for your friends or your family who has never done CrossFit before. It provides an opportunity to learn about CrossFit, enjoy some of the best of Verve training, and information on how to get started. Sign up here.
March Foundations starts Tuesday, March 6 and runs through the 26th on Monday/Tuesday/Thursday evenings at 7pm for a total of nine classes. Foundations is one of two ways to get started at Verve for athletes new to CrossFit. More info on it here. Remember if you refer a friend, you get 50% off your next month of membership. Share the love and give the gift of good health.
For time:
Row 1000m
Rest 3-5 minutes
Row 750m
Rest 2-4 minutes
Row 500m
Post to comments.
Best Shape of My Life – Performance increase Winners!
Okay seriously these changes are amazing! And now it’s time that we’ve identified the winners of performance increase category. This category was not hard to judge. It was hard numbers. We still can’t believe how many people saw amazing results. Logging workouts is such an amazing way to keep your selves motivated, see what can happen in just 4 short weeks.
The winner of the women’s category of largest change in performance is Valerie Martin!
Valerie first did Chelsea with 3-6-9 a green band and knees with 4 rounds 6 reps. After the 4 week challenge Valerie completed Chelsea with 4-8-12 a green band and knees with 24 rounds. Thats and increase in 594 reps in 4 weeks. Do I need to tell you how amazing she is? Congrats Valerie, here’s to a long journey ahead.
The winner of the Men’s category of largest change in performance is Mike West!
Mike first did Chelsea as Rx and finished with 12 rounds pre challenge. After the 4 week challenge Mike completed Chelsea with 30 rounds. That’s an increase in 540 reps in 4 weeks. Do I need to tell you how amazing that is? Congrats Mike, you are so dedicated and it shows in your amazing improvements.
Valerie and Mike win one free month at Verve, all of their Challenge money returned (minus bloodwork), and their choice of one Verve apparel item. The changes you see above were accomplished in four weeks time! Imagine what you can do to your health and wellness if you employ the dietary tactics for life! I hope you join us in congratulating Valerie and Noah on their hard work.
As Many Rounds As Possible in 20 minutes
20 Box jumps, 20″
5 Muscle ups
30 Double unders
Post rounds to comments.
Best Shape of My Life – Bio-marker changes Winners!
We were so impressed with so many changes in just 4 short weeks. It’s amazing how our cells respond after 4 weeks of creating a healthful environment for them. And now it’s time that we’ve identified the winners of the blood work changes category. This category was judged based on a combination of changes of total cholesterol, HDL’s LDL’s, blood pressure, resting heart rate,triglycerides and glucose levels. MANY MANY people saw amazing results, it was difficult to determine the winners. Just like the body comp, this is not necessarily a bombproof way of determining these numbers however, we do see some important trending in these markers which will accurately help us understand what direction our health is headed.
The winner of the women’s category of largest change in bio markers is Stacey Engle!
Stacey in 4 weeks went from a total cholesterol of 171 to 147. Her triglycerides wen from 87 to 75, LDL’s from 74 to 70. But the biggest change that stuck out with Stacey is her blood pressure going from 159/90 to 145/81 (heading in the right direction and if that change can happen in 4 weeks what will happen in 8? This is truly amazing. Congratulations Stacey we are very proud of your changes in such a short time.
The winner of the Men’s category of largest change in bio markers is Noah Oloya!
Noah in 4 weeks went from a total cholesterol of 168 to 121. His triglycerides from 86 to 61 LDL’s went from 82 to 66. Glucose from 78 to 60 and blood pressure from 130/103 to 124/81. What significant changed is just 4 weeks! Congratulations Noah we are very proud of your changes in such a short time.
Stacey and Noah win one free month at Verve, all of their Challenge money returned (minus bloodwork), and their choice of one Verve apparel item. The changes you see above were accomplished in four weeks time! Imagine what you can do to your health and wellness if you employ the dietary tactics for life! I hope you join us in congratulating Stacey and Noah on their hard work.
Stay tuned for performance increase winners.
Three rounds for time:
75 Squats
15 Push jerks, 155#/105#
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Do You Have Leaderboard Fever or Are You Nervous About What’s in Store?
With WOD12.1 in the books, participants are stuck anxiously awaiting WOD12.2. What will it be? Snatches? Pull-ups? Double-unders? Regardless of what’s in store, these precious days leave a lot to the imagination. Seemingly endless hours thinking of movements and combinations of movements that you’d dread seeing.
One thing that might take your mind off the inevitable is the CrossFit Games Leaderboard. You can find where you fall amongst the 50,000+ registered participants from around the world, as well as within the Southwest Region. Currently, CrossFit Verve stands in forth place in the Southwest Region! Where would you fall in the standings if you lived in the Northeast Region?
Although time is limited, you can still practice the things you struggle with. If you have a tough time linking double-unders, show up 10 minutes early to practice double-unders. Have a rough time coordinating the snatch into a fluid movement – head to the Olympic Weightlifting class to brush up on your technique. Is your butterfly a little off the mark – you get the idea.
What do you dread seeing the most? I’ll kick off the comments… 5k run or handstand push-ups. Post to comments.
For time:
Row 10k
Post time to comments.
Submit your scores and join the rest of the world in this year’s Reebok CrossFit Games here. You must sign up for the Verve team and your scores must be submitted by 6pm MST–>so don’t delay.
Have some fun with all of us, you’re gonna do the WOD’s anyhow and you might as well be part of history!
