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:

• Increased cardiovascular function   • Decreased muscle mass
• Better fat utilization   • Decreased strength
• Greater capillarization   • Decreased power
• Increased Mitochondrial growth   • Decreased speed
    • Decreased anaerobic capacity
    • Decreased testosterone levels

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

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.


  1. Dan Y :

    Um…the WOD is just 15 minutes. Sounds pretty easy.
    Regarding the AED, sweet. Lets try it out. If you connect it to yourself and then wiggle around a lot, it’ll probably think you’re in V-fib. Who’s first?
    About Endurance: Rad. Very super uber cool that Verve is taking that on.
    Heart you Verve!

  2. Patrick M :

    When is the second endurance wod next week? I only saw the 8 am. I can’t wait. I may be the first to use the AED.

  3. bill :

    I don’t want to fill the class up, its not that the regular wods are more than I can handle or anything………

  4. Sara W :

    You would say that honey…if you think it sounds so easy, you better do it! 🙂

  5. Nick B :

    I would also like to know when the second endurance wod is next week? Very cool stuff. Thanks Verve.

  6. 7:30pm endurance!!!!! 7:30pm endurance!!! 7:30..please??!!!

  7. Slaughter :

    I’ve done a three month stint of CF-E, decreased my 10k time to 45:12. Be prepared to work hard 🙂 these workouts = no joke. I will be joining in!

  8. cherie :

    Second Endurance WOD will be Friday the 8th at 5:30 pm
    The second WOD will be scheduled at least a week in advance, but possibly no more. It will be later in the week (W/TH/FR/S) and we will will try to make it a 5:30/6:30 or 7:30pm time, so that we have one am and one pm option a week.
    Cheers it should be a blast

  9. beck :

    Will the CFE sessions be sport specific? Why is it important to have 3 hours between regular WOD and CFE WOD? Excited!

  10. Keith :

    Umm…I noticed the AED the day I needed to walk during the mile run to bring down my HR due to skipped beats. It was comforting.
    Most other athletes will need to wait a few more years before they experience the same revelation.

  11. Chris K. :

    Ha ha, posting this picture on the same day the Sectional WOD is announced – trying to tell us something?

  12. Annie Fannie Camie :

    count me in for the CFE yo.

  13. Karim :

    8+21. Great WOD today. I’m pretty excited about CFE. Doing the Triple Bypass bike ride in July and will probably throw a couple of triathlons in this summer as well.

  14. Slaughter :

    beck – mainly due to recovery. since both CF and CFE workouts are meant to be high power output to achieve results, the body and mind are only capable of outputting that at high levels for certain durations of time. A little recovery in-between workouts helps keep the power output high.

  15. matt :

    I can’t believe people aren’t talking about today’s WOD… ouch! Really tests your head, as well as your body.
    Thanks for the help buddy Zac!

  16. bill :

    @sara, im sure they wont be easy, I get beat up enough from wods and the occasional hd&cc! Interested just see what the cfe stuff looks like though.

  17. Nicole :

    Yea Verve! CF Endurance workouts rock! It’s a huge boost for those metcon days, makes them so much more enjoyable;)

  18. Annie :

    Today’s WOD kicked ass…no…we kicked to day’s WOD’s ass! Word.

  19. Nat :

    9 + 16
    Man do I want to 10! Although I must admit, you can’t do much when you physically can’t do any more push ups. When is the heavy weight coming?

  20. Nick B :

    10+10…bear of a workout.

  21. Rich :

    Only 7 + 15, but happy with it! Fun workout – mentally draining…

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