CrossFit Verve

Wednesday

"Nicole"

As many rounds as possible on 20 minutes:

400 m run

Max rep pull-ups

Cookie:

Push Press

1 - 1 - 1

Post rounds and pull-ups to comments.

 

Zac "the judge", Tiffany "the athlete", Joylyn, Mas and Leet "the spectators". 

The 2009 quest for the fittest human on earth at the CrossFit Games is over and The Ranch in Aromas is quiet for another year.  The weekend proved to be exhausting, exhilarating, inspirational and fun.  The organizers left no physical fitness adaptations untested; cardio/respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance, and accuracy. The workouts were varied, functional and intense.

As we drove into the arena the butterflies started creeping in.  Over 2500 spectators and 800 athletes filed in as the weekend started with the affiliate cup. There were 97 teams competing from all over the country, in three workouts. 

The Verve team was pumped to get started.  We began with max weight overhead squats for three reps and max pull-ups for three attempts.  Alan, Anna and Cherie all PR'd on their overhead squats with 125#, 130# and 130# for three reps.  Tim squated strong with 145#.  Anna got a new max reps of pull-ups by finishing her first set with 13 reps. 

The stadium workout followed with Anna, Tiffany, Tim and Gerson battling to finish.  The workout was 30 wallballs 20# (14#), 30 box jumps, 30 push press 40# (25#), 30 kettlebell swings 55# (35#), row 300 meters and 30 deadlifts 225# (135#).  They were just shy of the cut off time to finish with only 60+ deadlifts to complete. 

The run was last with Tiffany, Cherie, Alan and Gerson competing in a relay. Verve ran 1st in their heat with no one in sight and pulled an incredible 9th place finish in the run.  Overall Verve finished 73rd out of 97.

On Saturday the day began early with a 7am check in for the individual events.  Matt's morning started with a grueling 7k run (Three hill climbs in the sand).  Matt paced the run and finished in 58th place out of 74. 

 

Matt lifting his PR 485# deadlift.

The second workout, was an increasing one rep deadlift every 20 seconds.  The lift started at 315# and increased by 10# for a max of 20 lifts ending at 505#.  Matt set a new PR of 485# and bumped his placing up 15 spots to 43rd. 

The third workout, was a sprint straight up 170 meters, with two 35# sandbags in tow.  At this point the sun was blazing overhead, Matt fumbled at the start to get his bags situated, started up the hill in last place, over took the other competitors and just shy of the finish, his legs buckled and he landed face first.  He hustled to get up and finished in 1:11, bumping himself up again by 12 spots to 35th.

  

Matt killing the row, sledge hammer WOD. 

The forth workout was row 500 meters, drive a 4' stake in the ground and row 500 meters.  Matt took an exciting early lead in the men's heats, completing the workout in 4:55 for a finish of 6th place. Bumping up his standing yet again by another 13 spots to 21st. 

With one workout left Matt needed to jump another 5 spots to make the finals.  The last workouts rep scheme was decided moments before the athletes competed, three rounds of 30 wallballs 20# and 30 full squat snatches with 75#.  Matt looked well composed during him final workout and finished in 13:42, bumping him up just shy of the finals to 18th place, becoming the 18th fittest man in the world. 

Congrats to Matt and the Verve affiliate team for their athletic efforts at the 2009 CrossFit Games.

Tuesday

Back squat 1 - 1 - 1 reps for max load

Followed by;

Three rounds for time:

400m Run 

12 Deadlifts, 225# (155#)

21 Sit-ups 

Post time to comments.

 

Gerson, Cherie, Tiffany and Alan running to finish first in their heat (9th overall for the run) during the affiliate cup run relay.

Monday

Three rounds, 21-15-9 for time of:

Dumbell squat clean and thrusters

Chest slapping push-ups

Post time to comments.

 

The sign says it all.

The workouts we do are more than simple workouts - they are tests of capacity at random tasks, they tests of mental fortitude, they are what make us strong, and they are what make us different from everyone else.  What's absolutely spectacular about our workouts is that they give us confidence.  How can they not?  We brave pain that most people spend the majority of their live avoiding.  But why?

By reaching deep inside ourselves day in and day out, suddenly the smaller things in life seem so much simpler and less significant.  Whether its performing a small task like carrying in the groceries, or a large project like splitting up a concrete walkway and disposing of the cement - our preparation makes these seem like a breeze.  Prepare for life - be a CrossFitter.

Sunday

"Hamburguesa"

5 Pull-ups

10 Push-ups

15 Squats

200m Run

21 Kettlebell swings, 24kg (16kg)

12 Pull-ups

400m Run

75 Wall ball shots, 20# (15#)

400m Run

12 Pull-ups

21 Kettlebell swings, 24kg (16kg)

200m Run

15 Squats

10 Push-ups

5 Pull-ups

Post time to comments.

 

The 170m sandbag run, event #3 at the CrossFit Games.  Matt's taking the lead.

Saturday

For max load:

Shoulder press 5-5-5-5-5 reps

Post max load and random thoughts to comments.

 

Team Verve.

In order to recap the day, we thought we'd sit around and write you a little team Verve poem.  Here goes;

It was a cold and sober morning.

Uphill both ways with no shoes came true. 

How much was that shirt?  Because we bought a lot of f***ing shirts today. 

Anna and Cherie crushed their overhead squat PR's... but, not to be out done by Mas who overhead squated a sea kayak.

Gerson was that guy and Tim tried to fly.

Tiff left them in the dust,

in Gerson we can trust,

Cherie made them all lust,

Alan ran like the wind.

They wouldn't let Zac be our judge,

so we had a guy who didn't budge.

Five fingers still freak us out.

"There is no bidet at the ranch".- The Matt Chan  Hummm...

Lululemon has a tent, yet they want every last red cent.

"Does this jumbotron make my butt look big?"

We all work to have a sexy ass, but today everyone was looking at our calves.  Thanks to Alan who gave us all Verve tattoos and now we are waiting for "The Matt Chan" to give all the other competitors the blues.

Seaside is no spring meadow, but it sure is ghetto. 

We were all looking forward to the hot tub, but alas no rub a dub dub.

The dishwasher only works if you wheel it to the sink and the landlady carried with her quite a stink.

Gerson's room was the suite in the garage, right next to the gar-bage.

The art on the walls was handmade by the locals in the second grade.

Tomorrow, The Matt Chan will debut, we will be cheering him on what about you?

Any Questions?

........ Link to CrossFit Games. 

Friday

VERVE IS CLOSED TODAY FOR THE CROSSFIT GAMES

Three rounds for time:

400m Run

25 Ring push-ups

Post time to comments.

 

Gregg getting some air during his first WOD, welcome Gregg.

Today the Verve team will be competing in the CrossFit Games Affiliate cup.  Updates can be found via the CrossFit Games website.  The day is comprised of three events where four athletes can be competing at one time.  The day will look a little something like this:

First workout for Verve starts at 10am.  The Workout is:

North Pad Workout
3RM Overhead squat +
Total of max pull-ups in 3 attempts

Athletes competing are Alan, Tim, Anna and Cherie.

Rules:

Each team will have 20min to record the above efforts for all four athletes.

Each team will have one pull-up bar, one barbell, one rack, four 45lb bumpers, two 25lb bumpers, two 15lb bumpers, two 10lb bumpers, and four 2.5lb plates.

In any order, all four athletes must perform exactly three sets of max pull-ups. Pull-ups are standard ROM, and will be judged by middle of the neck reaching the height of the bar.

All four athletes perform the heaviest 3-rep overhead squat possible (as many attempts as they want within the 20min time limit).

The greatest successful loads lifted by each athlete are tallied, and added to the total reps for the 12 sets of pull-ups performed to become the team score.

The team with the highest score wins.

The second workout is at noon.  The athletes are Tiffany, Anna, Gerson and Tim.  The workout is:

Stadium Workout
30 Wall ball shots, 20# (14#)
300m Row
30 Box jumps, 24"
30 Kettlebell swings, 24kg (16kg)
30 Dumbell push press, 40# (25#)
30 Deadlifts, 225# (135#)

Rules:

The wallballs are performed one athlete at a time, starting with the women. When all four athletes have completed the wallballs, they move on together as a team.

The middle four drills are then performed together in "Annie R U Ok?" format, meaning all four team members start at different stations at the same time. They rotate in the order listed once all four athletes have completed the rowing and reps. When all four athletes have completed all four drills, they move together to the deadlifts.

The barbell will be pre-loaded with 225lbs. Both men will perform 30 deadlifts each, and then the team will be responsible for removing 90lbs. Both women will then perform 30 deadlifts each, and the clock stops.

There is a 20min cap on this workout.

The third workout will start for Verve at 2pm.  The athletes are Alan, Gerson, Tiffany and Cherie.  The workout is:

Hill Workout
2500m (approximately) hill run relay

Rules:

The first athlete will run one lap (approximately 500m) carrying a short piece of PVC.

At the completion of the lap, there will be a well marked transition area in which to pass the PVC to the second athlete, who runs one lap with the PVC.

This repeats until all four athletes have run one lap with the PVC.

The team then runs one final lap together.

The clock is stopped when the last athlete crosses the finish line holding the PVC. If the last athlete to cross the line isn't carrying the PVC, the clock stops when that athlete grabs the PVC.

There is a 20min cap on this workout.

It should be an exciting day. 

Thursday

For time:

1000m Row

50 Deadlifts, BW

30 Box jumps, 24" (20")

Post time to comments.

 

Lean and mean, Sean Toal got three strict pulls yesterday - three away from his goal!

What's more simple than pressing a barbell from the racked position to an overhead position?  Well, lots of things really, but as far as movements that we do in CrossFit workouts - this is a simple one.  When I see a weighted barbell, the first thing I wonder is "Can I press that overhead?"  By being diligent in your set-up and applying proper mechanics during execution of the movement, you can really test your upper body strength.

Let's review the finer points of the set-up and execution of a good press.  Thinking from the ground up, we start by placing the feet at hip width and your toes pointed straight(ish).  Be sure to weight the heels!  The shoulder press is unique in that it is the only pressing movement where the knees and hips start and remain extended and locked out for the entirety of the movement.  Establish a lumbar curve by rotating the pelvis to the front of your body.  Tighten up the midsection and upper chest by taking a nice big belly-breath to help stabilize the spine. 

Next, the barbell will be racked high on the shelf created by the shoulders.  To create this shelf, bring your elbows in front of the barbell while it sits in the racked position.  The forearms should be positioned in a vertical orientation.  Close up your grip and be sure to wrap your thumbs, as not doing so is a surefire way to drop the barbell on your noggin.

The execution of the press is the easy part.  Simply move your chin out of the way by bringing your head back and press the bar in as vertical of a path as possible.  When your elbows are locked out and your shoulders are in an active position - you did it!  Re-rack the barbell on the shoulders if you have more reps to complete or rack the bar in stands if you're done. 

Wednesday

Seven Rounds for time:

7 Dead hang pull-ups

7 Front squats 185# (135#)

Post time and thoughts to comments.

 

Gayle kettlebell swinging in the park.

We have had a ton of people accomplishing new things in the gym this month.  If you are one of these people, now is the time to brag about it.  Did you make it into the muscle-up club? Have you gotten the kip?  Have you moved from knees to toes.  Did you PR on the snatch?  Has your diet improved?  Tell us about it, we want to know.

Reminder - This FRIDAY we will be closed  - due to the CF Games in Aromas.

Tuesday

Three rounds, each for time:

Run 800 meters

Rest 3 minutes

Post times to comments.

 

Congrats to Tim and Brooke Keefe on their marriage last week - greatest day of your lives!

Monday

Anticipation isn't a problem to solve, but a reality to be experienced.

Post thoughts to comments.

 

Dan Fong on vacation in Idaho - embody the beaver Dan.

THIS FRIDAY THE VERVE WILL BE CLOSED DUE TO THE CROSSFIT GAMES IN CA.

CrossFit defined - constantly varied, functional movements, executed at high intensity. 

We do not just want you to be good at the gym, or at any one thing.  We want you to be good at life, at sport, at combat, anywhere and everywhere, at anytime, for any duration, and in any environment.  We say vary everything and very often. We aim to produce a physical ready state. - adapted from the CF journal

So for now the workouts will not be posted that evening.  WOD's will be posted a day behind their execution in the gym.  The only thing in life we can count on is change, the more comfortable we are with change, the more successful we become.