Thursday 160915

30 – 25 – 20 – 15 – 10 – 5 Reps for time:
Double unders
Ring push-ups
GHD Sit-ups

Post ties to comments and BTWB

#tbt to 2014 CrossFit Games Regionals in Salt Lake City, UT. Nate crushing overhead squats during the final workout of the weekend.

#tbt to 2014 CrossFit Games Regionals in Salt Lake City, UT. Nate crushing overhead squats during the final workout of the weekend.


Fitness, Luck and Health By CrossFit Inc and Greg Glassman

In 2002, we observed that almost any health parameter sits well ordered on a continuum of values that ranged from sick to well to fit. Take high-density lipoproteins (HDL cholesterol), for instance: At less than 35 mg/dL you have a problem, 50 mg/dL is nice, and 75 mg/dL is a whole lot better. Blood pressure: 195/115 mm Hg you have a problem, 120/70 mm Hg is healthy, and 105/50 mm Hg looks more like an athlete. Triglycerides, bone density, muscle mass, body fat, hemoglobin A1c (HbA1c, aka glycated hemoglobin)—all can be plotted relative to these three values.

The significance is that these are the predictors, the cause and the manifestation of chronic disease. Chronic diseases include obesity, coronary heart disease, Type 2 diabetes, stroke, cancer (to include breast, colon and lung, but my theory is this will include all the positron-emission-tomography-positive cancers eventually, which is 95 percent of all cancers), Alzheimer’s, peripheral artery disease, advanced biological aging, drug addiction, among others.

It is very likely that if you have any chronic disease, you have deranged markers. If you have Alzheimer’s, you would see your HDL suppressed, your blood pressure up, your triglycerides up, your body fat up, your muscle mass down, your bone density down, your HbA1c high, etc. The same is true with diabetes. The same is true with most cancers.

Medicine has no effective treatment for chronic disease: It is symptomatic only. The doctor gives you a drug to bring your cholesterol down, a different drug to raise your bone density. You might need bariatric surgery if you have morbid obesity. If you have paved-over coronary arteries, they can do bypass surgery. If you become glucose intolerant, the doctor can put you on insulin. But all of these are not fixes. They are masking the problem. If you have persistent malignant hypertension, you should take an antihypertensive if you cannot get your blood pressure down otherwise. But how would you get it down otherwise?

CrossFit Inc. holds a uniquely elegant solution to the greatest problem facing the world today. It is not global warming or climate change. It is not the worst two choices imaginable for president. It is chronic disease. The CrossFit stimulus—which is constantly varied high-intensity functional movement coupled with meat and vegetables, nuts and seeds, some fruit, little starch and no sugar—can give you a pass on chronic disease. It is elegant in the mathematical sense of being marked by simplicity and efficacy. It is so simple.

Seventy percent of deaths in the United States are attributable to chronic disease. Of the 2.6 million people who died in the United States in 2014, about 1.8 million died from chronic disease. This pattern of increasing deaths due to chronic diseases also holds in countries that are ravaged by infectious disease. The numbers are rising, and when we finally add the positron-emission-tomography-positive cancers in, the number might be 80-85 percent in the United States. It is estimated by the Centers for Disease Control (CDC) that the United States could have up to a hundred million diabetics in 2050. That will affect everyone. You will not go into the emergency room for something as simple as a broken arm: You will be seeing heart attacks on every corner. Medicine has no solution; you do. CrossFit—with meat and vegetables, nuts and seeds, some fruit, little starch and no sugar—will help you avoid all of this.

Doctors are like lifeguards; CrossFit trainers are like swim coaches. When you are drowning, you do not need a swim coach. What you need is a lifeguard. We will teach people how to swim. . . 

Come to tonight’s free introductory swim lesson. . . I mean nutrition lecture. Learn the importance of what you eat and how you are in total control of your health and longevity. Please sign up in MBO to reserve your spot, it is open to anyone and everyone.

*For full article click here

Wednesday 160914

As many rounds as possible in 20 minutes of:
10 Deadlift, 95#(65#)
10 Hang power clean, 95#(65#)
1 Rope climb 15′

Post Results to BTWB.

Don't forget there is no 7p Class on Thursday for a FREE nutrition seminar!

Don’t forget there is no 7p Class on Thursday for a FREE nutrition seminar!

Here is a great article that reposted from on why entrepreneurs do CrossFit. Have a read for yourself!

“CrossFit…the word itself is divisive in fitness circles, immediately calling up either impassioned praise or accusations of some level of fitness cult-dom. The mantra of constantly varied, functional movement at high intensity hits a home run with some while striking out with others.

As a bona fide CrossFit geek approaching five years of cult membership spanning multiple gyms (“boxes” in CrossFit lexicon), I am admittedly Exhibit A of the annoying CrossFit advocate type. For me, and many like me, this approach to fitness is a meaningful and important part of my day and a fulfilling way to develop on both personal and physical levels.

Interestingly, my CrossFit community contains a disproportionate number of CEOs, entrepreneurs, and executives. Demographics are undeniably a part of this – these groups are often more financially qualified to invest in this type of training. But there are other significant factors at play here that make CrossFit attractive and fulfilling for business leaders, namely:

Accountability Breeds Results

In a CrossFit gym, the results of your workout are written on a whiteboard for all to see. Whether the goal of your workout was an effort for time, for total weight, for distance, or whatever the measurement…it’s there, on the record. This creates both accountability and competition. You don’t phone it in when you know everyone is watching.

Inevitably, you’ll find someone you like to chase (and someone will be chasing you) – and while this level of competition makes the daily work fun, you quickly realize that in every challenge, it’s ultimately just you versus you.

Stress Relief

This type of activity is intense enough to require your complete attention for the one hour you are present in the gym. It’s a complete physical and mental effort.

As awful as that may sound to the uninitiated, it’s actually a great way to clear your mind and step away from your work identity for a little bit to focus completely on yourself, and what your body and mind are capable of doing.

Grit is Good

CrossFit gives new challenges to chase every day. Unlike monostructural exercise programs like running, cycling, and the like, CrossFit programming varies between gymnastics, endurance, strength training, skill work (rope climbs, jump rope double-unders, Olympic lifting, etc.), speed, and other modalities to breed a well-rounded athlete. This means that you will not initially be great at a lot of what you’re asked to do.

Pushing yourself to develop strength and skills in areas where you’re not naturally gifted (even if it’s outside of the office) helps you push past your own belief systems around what you’re capable of doing. It breeds fortitude and mental strength.

Over time, this type of thinking becomes a pattern that carries over to how you approach business. On a daily basis, you learn how to quiet the voice of doubt and embrace the voice of possibility and capability.

Community Brings Support

Any CrossFit geek will quickly tell you how much the support of the member community has played a part in his or her progress. We push each other in friendly competition, celebrating our wins and consoling each other in our moments of discouragement.

It’s respect, stewardship, and camaraderie – the same characteristics that help strong teams thrive in the business world.

Variety is the Spice of Life

A hallmark of CrossFit programming is the varied nature of physical challenges to master.

Not knowing what you’ll have to tackle on any given day brings a sense of adventure to fitness that closely parallels the necessary mindset of an effective entrepreneur or executive. It’s an adrenaline rush, whether that’s because you’re killing it at something you excel in, or because you’re dialing in every resource available to your body and mind in an effort to perform and improve at something that’s not yet in your wheelhouse.

Just as in running a business well, in CrossFit, you’re never simply going through the motions. You’re pushing, failing, analyzing, fixing, pushing more, and growing. This process develops thought and behavior patterns that carry over into our general way of thinking and will serve any executive or entrepreneur well, inside or outside of the gym.”

Tuesday 160913

15 Rounds
Row 100 (85) Meters
Rest 90 seconds between efforts

*Score is fastest and slowest interval times”

Organized chaos, at it's finest. Okay not really that organized but work was done!

Organized chaos, at it’s finest. Okay not really that organized but work was done!

The overwhelming theme before yesterdays workout was “this is a horrible way to start the week off.” After the workout, the mood had changed and most had determined that although terrible looking on the board and possibly more terrible during, when finished the workout was a nice kick in the pants to start the week off right.  Every now and again, we like to ease into the week with something a little more relaxing like a heavy day, but yesterday I decided that this Monday seems like a good Monday to throw everything at them and see how they do.  Hope you guys are feeling good today and if you enjoyed the kickoff to NFL football, that workout should have exercised all the demons out of you.

Today’s is a little different.  We will be working on high output low time duration.  Each of the 15 rowing sprints is designed to be an all out effort.  Those 100 or 85 meters will disappear really quickly in the first few rounds, but toward the middle and end of this workout, 100 or 85 meters is going to seem like the longest distance you’ve ever rowed.  That’s a good thing.  We program these types of workout, ones with short work time and long rest between so you can gear up and give every interval your all.  

The score for today is going to be your fastest and your slowest interval.  The goal is to stay as close to your fastest time as you can.  There will be drop off and the rest will seem to go by faster with each interval completed, but push through the pain in the legs and lungs and give everything you can to each interval. The rowers can be set so that you don’t have to worry about when you finished or how much rest time you have left.  The rower will do all the math work for you, all you have to do is be ready for when the rest is over and your next interval starts.  Grab the handle and give each interval your all. After the 15th interval, you should feel like you having nothing left in the tank and you gave each interval 100 percent.

Happy rowing!



Monday 160912

For Time:
50 Box jump 24″(20″)
25 Pull-ups
50 Kettlebell swings 53#(35#)
50 Walking Lunge steps (25 per leg)
50 Knees to elbows
50 Single arm dumbell push press 40#(25#)
50 Single arm kettlebell deadlifts 53#(25#)
50 Wall balls20#(14#)
25 Burpees
50 Double unders
Run 400 Meters

Post Results to BTWB

Not everything about Barbell Club is with a barbell.

Not everything about Barbell Club is with a barbell.

Ladies and Germs, 

This week is the week. The free two week trial for Barbell Club is up and we are heading into the 12 Week Macrocycle to bring all the “gainz” to Verve. I want to touch on a couple things that I find to either be important or that have changed in the two week trial period. 

The first thing is the days and times. We have taken some feedback into consideration and have changed the days of the week to Monday, Tuesday, Thursday at 7-8pm and Saturday at 9-10am. Hopefully this will give some of those who do not want to give up their weekend Barbell Class the opportunity to participate and make “gainz”.

The other thing I would like to touch upon is the regular Class WODs. If you are planning on doing Barbell Class, I would highly recommend lowering the amount of regular class WODs you attend per week and I would definitely recommend not attending the class strength days (obviously, only if you are attending Barbell Class). The WODs and Barbell Club are completely two different programs that do not take each other into consideration when programming them. By adding in and taking out whatever you feel like, you run the risk of potentially overtraining. Train smarter, not harder. 

Lastly, how do you sign up for Barbell Class? Send an email to and Paul ( telling them that you want to become a Barbell Club member. The price is $90 for CrossFit Verve members for 12 Weeks of Barbell Club and $400 for non-CrossFit Verve members for 12 Weeks of Barbell Club. Once, you have notified and paid, you will be allowed to attend classes as well as receive an e-mail with a password to the Verve Barbell Club page on our website, link is included below:

Hope to see you all lifting weights this week!

Sunday 160911

50 reps of the following for time:
1 Sit up
1 Handstand kick up and hold for 5 seconds
1 Air squat

Post time to comments or BTWB



COFFEE CRUSTED PORK TENDERLOIN – see full recipe and blog here

Macros for whole recipe: Protein 190g/Fat 45g/Carbs 8g/ Fiber 0g/ Calories 1236


1 tablespoon very finely ground coffee (or espresso powder)

2 teaspoons packed light brown sugar

1 teaspoon paprika

1 teaspoon chili powder

1 teaspoon cumin

1 teaspoon salt

1 teaspoon ground black pepper

1 tablespoon extra-virgin olive oil

2 pounds pork tenderloin, fat trimmed off


1. Combine the coffee, brown sugar, spices and salt in a small bowl. Add the olive oil and mix until combined. Rub the pork coat completely with the spices. Let it marinade for at least 30 minutes in the fridge.

 2. Heat oven to 400 F (204 C). Line a rimmed baking sheet with foil and spray with non stick cooking spray.  Place the tenderloin on the prepared baking sheet, then roast for 25- 30 minutes, or until they reach 145 F (62 C) at the center. Remove from the oven and let the pork rest for 5 minutes.


-YOGA…..TOMORROW…..11AM – great recovery for those back squats!!

Saturday 160910

For time:
Calories on the rower
Power Snatch 95#(65#)

Post times to comments and BTWB

Sprint class working on max rep burpees, main class working on max rep deadlifts. Everyone working out together in sweet max rep heaven.

Sprint class working on max rep burpees, main class working on max rep deadlifts. Everyone working out together in sweet max rep heaven.


**Free introductory Nutrition Lecture will be Thursday September 15th @ 7pm.**

We will be canceling our last class for the day to host the lecture. For 1 for we will discuss CrossFit’s nutrition prescription of eating for wellness (paleo) and eating for performance (zone). There will be time for Q&A at the end. This lecture is open to everyone, including non Verve members. Please sign up on MBO so we can have a head count. Thank you.
Verve will be hosting 3 separate CrossFit trainer courses throughout October and November:

October 8th-9th- CrossFit Level 1 Trainer Course
The Level 1 Certificate Course is an introduction to CrossFit’s methodology and foundational movements. The course includes classroom instruction on these topics, as well as hands-on small-group training for the movements. These group sessions are conducted under low intensity with a focus on improving mechanics. Students’ movements are observed and corrected, and they engage in dialogue concerning effective coaching techniques. Large group CrossFit workouts are conducted as an example of bridging the gap from theory to practice. These workouts provide examples of how to:

-Conduct a class.
-Hold a standard of effective technique at high intensity.
-Achieve relative high levels of intensity for each individual.
-Scale for any ability level.

The Level 1 provides introductory education on the fundamental principles and movements of CrossFit. It is structured to meet two goals: 1) Provide attendees with the knowledge to better use CrossFit methods for themselves; and 2) Provide attendees with an initial and foundational education to begin training others using CrossFit.
Click here to register

October 15th-16th- CrossFit Kids Trainer Course
The purpose of this course is to learn specific methods for teaching CrossFit to children and adolescents. Participants learn techniques to overcome the unique challenges of teaching kids CrossFit methodology, as well as how a CrossFit Kids program can help build one’s affiliate. Attendees will also see how CrossFit Kids is changing the lives of children and teens around the world for the better. Other topics covered include neurological development as it relates to exercise, weightlifting, health and safety, programming, teaching styles, class structure, and kids games. Throughout the course, participants learn how to pair fitness with fun – which is essential in promoting a lifetime of fitness. Affiliate owners, teachers, coaches, parents, home-schooling families and others benefit from learning this unique, kid-friendly approach to teaching CrossFit.
Click here to register

November 5th-6th- CrossFit Competitor’s Course
This course is designed for athletes, and the coaches of athletes of any skill level, interested in competing in fitness competitions – be it local competitions or official CrossFit competitions such as the Open, Regionals, or the CrossFit Games. This is an advanced course that builds on the CrossFit methodology, movement technique and programming presented at the Level 1 and Level 2 Certificate Courses. The course focuses on all aspects of training necessary to best prepare for an upcoming competition: programming, nutrition, mental preparation, movement technique and workout analysis. Participants should come prepared to participate in lectures, small-group training sessions and workouts. Peers and instructors provide coaching, evaluation and feedback in interactive lectures and group work.
Click here to register

Stay tuned for more details about those weekends and workout times.

Friday 160909

Back Squat
1 x 10 at 60% of 1 rep max
1 x 8 at 70% of 1 rep max
1 x 6 at 75% of 1 rep max
1 x 4 at 80% of 1 rep max
Front Squat
1 x 5 at 60% of 1 rep max
3 x 5 at 70% of 1 rep max

Post loads to comments or BTWB

Nobody tells Joannie which way she faces!

Nobody tells Joannie which way she faces!

We have so many new faces at the gym and some may wonder what they should bring with them on a daily basis to avoid those *face palm* moments in which you forget socks for rope climbs or tape for lifting days.

WHAT’S IN YOUR BAG? – reposted from 9/5/14

We sure do love accessories in CrossFit- shoes, wrist wraps, belts, hair ties, lotions, potions, and so much more.  I know I have seen some bags come into the gym weighing upwards of 40 lbs and the size of a large child!  Being prepared for anything including a long weekend locked in the gym is a great game plan, but it has its drawbacks. We also see some people take a minimalist approach and walk into the gym with just their car keys, which has its drawbacks as well.  Finding the balance between lugging a large bag from your car to the gym and breaking a sweat and flying by the seat of your pants and hoping nothing unexpected happens during the workout is important.

The benefits of being overly prepared include never having to ask to “borrow” tape, always ready for rope climbs, several options to ensure that hair will be securely tied back, and wrists will never go undecorated via wraps or tape.  The drawbacks to being overly prepared are that you carry around a small child in the form of a gym bag, and the inside of that gym bag looks like a small bomb went off making the contents very hard to find in a pinch.

The benefits of the minimalist approach are, well, minimal.  You hope a gym-mate has a pair of socks or a knee wrap to borrow for rope climbs or you WILL leave some of your shin behind.  You see 100 pull-ups in the workout, realize you need to make some tape grips and no one will let you borrow tape!! Don’t worry, there is a happy medium between lugging around a small child-like bag and not being prepared properly for the workout.  Here is a list of essentials to throw in your CrossFit satchel that you can leave in your car:

#1 – ATHLETIC TAPE – We never know when we are going to rip, or shoes need wrapping, or wrists need some support.  Just keep one roll and I am sure you will need it at some point.  Verve does have goat tape available for purchase and can be rang in through the Square system.

#2 – WATER BOTTLE – While going to the water fountain during a WOD is a great excuse for rest:)  Staying hydrated throughout the class is important so having a water bottle on hand at all times is key.

#3 – A PAIR OF HIGH SOCKS or some other sort of creative shin protection for rope climbs! Some of us sit up at night waiting for the workout to post, hitting refresh at least 15 times around 9pm while others just go with the flow (I am not familiar with that feeling).  If you are a go-with-the-flow kind of person, always have socks in your bag just in case we sprinkle in some rope climbs to the workouts or skill work.

#4 – A PLAN FOR POST WOD NUTRITION – Whether it is a shake or actual food, at minimum have a plan.  We have approximetly a 30 minute window after working out to get some nutrients into the body to start the rebuilding process.  If you live more than 10 minutes away from the gym, I would bring something with you.

#5 – NON-BEADED JUMP ROPE – We have all forgotten our jump rope from time to time and had to use the trusty noodle ropes and vowed to never forget again!  While the noodle ropes have a good place in training, they can be challenging to use on a regular basis and finding someone else that is the EXACT same height to use their rope never seems to works out.

Those are just some very basic suggestions that will fit into a petite bag that easily sits in your backseat until needed.  What do you keep in your bag that you couldn’t live without?

Thursday 160908

For time:
Strict muscle ups
Strict deficit handstand push ups
*15 Minute time cap

Post times to comments and BTWB

Were you a regular attendee of Dan's Tuesday gymnastics class? Then you might be ready for today's gymnastic workout.

Were you a regular attendee of Dan’s Tuesday gymnastics class? Then you might be ready for today’s gymnastic workout.


Thursday September 15th Verve is hosting a Beginner Nutrition lecture. This lecture is open to Verve members and non-Verve members at no charge. As I prepare to offer up the necessary information to those in attendance, I am sitting referencing World Class Fitness in 100 Words By Greg Glassman. Sound familiar? Well, if you’ve never had the opportunity to read this, now you can:

“Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise, but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, and presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc., hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.”
– Coach Greg Glassman, CrossFitFounder and CEO (Courtesy of CrossFit Inc.)

The first sentence is CrossFit’s nutrition prescription. Eating for both health and wellness and eating for performance. For the lecture in 2 weeks I will be diving into this sentence even more and hopefully answer all your nutrition questions. But what about the other 74 words? CrossFit Redding did a great job of breaking down Glassman’s World Class Fitness in 100 Words for us to truly see his vision of health, wellness, and fitness. 

Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. The health benefits of functional weight training have been proven time and time again. With poor nutrition and the inevitable factor of aging, our bones lose density and osteoperosis becomes a legitimate threat to our wellbeing. But have no fear because lifting weights has been proven to increase bone density and keep away this painful disease.

Not only are we concerned with the strength of our bones, but muscles will strengthen and body fat will decrease as well as coordination, agility, and flexibility – all being the benefits of throwing some weight around. Remember that the functional movement we train and use promote compound movements that use multiple joints, including your hips which are prime movers. Another benefit of strength training is, yes you guessed it,….strength!

Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, and presses tohandstand, pirouettes, flips, splits, and holds. We all let out a curse or two when a gymnastic workout is released. But pull-ups, dips rope climbs, and the other basic moves are not only a great conditioning tool, but help you to become more mindful of your overall body awareness. Learning to control your own body is important. As a child we learn basic motor recruitment skills and as we age, it is up to us to continue practicing new skills. Basic motor skills should be developed and used daily which is what we try to do daily in the class WOD’s. Don’t take your basic motor skills (or fined tune ones, either) for granted.

Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Don’t worry this is our part -we’ll make sure you run…and row…really hard and really fast. But you’re the one responsible for the time commitment: five to six times a week. Swim if you haven’t been swimming in a while, jump on a bike and pedal or go for at trail run and learn what it feels like to run on an uneven surface at speed and for distance – vary your training. Can you still lift your legs when you’re tired, fatigued, and your heart rate is elevated? Challenge yourself and if you think you can’t, do it anyway. 

Routine is the enemy. Keep workouts short and intense. This is why it is never the same when you walk into the door, the daily whiteboard is always a surprise. We may program in a short strength routine or progression, but never the same workout over and over again. Burpees every day?… No thanks (you’re welcome)! Our bodies learn to adapt to the physical activity that we put it through, so a constantly varied program is needed for continued results – to burn fat, strengthen the muscles and mentally speaking, to never get bored with the same routine. Our physical work varies from short and intense to longer “grinders” that test us both mentally and physically across a wide spectrum.

So what to do with all this fitness?

Regularly learn and play new sports. Go out and try something new, whether it be stand-up paddle boarding, mountain biking, tennis, volleyball, or fencing. Whatever the sport, we urge you to challenge yourself to something you never thought possible. The tools are there so go use them!

For full article by CrossFit Redding click here.

Wednesday 160907

3 Rounds for Max Calories:
10Deadlifts at 40 percent of 1 rep max
2 minutes max calories on rower
Rest 2 minutes between rounds

After the third round rest 5 minutes then:

3 Rounds for Max Burpees:
8 Hang power cleans at 40% of 1 rep power clean
1 Minute as many reps as possible of:
Burpees over the bar
rest 2 minutes between rounds

Post Results to BTWB.


Check out the video posted above of our own, Paul, talking with Emily Schromm about the changes you should expect to see in the beginning stages of adapting a new diet. In the video we break down some common myths and try to give realistic expectations. Below are 3 common myths and 3 things you should expect with starting a new diet:


  1. If I don’t see the scale change that means my body composition isn’t changing. 
  2. The number on the scale is the only thing that matters. 
  3. The less food you eat, the more weight you will lose. 

Expectations of new diet:

  1. More energy in the morning and throughout the day. 
  2. Better sleep. 
  3. Less need for the afternoon coffee, which is another reason you may have trouble with sleep. 

Check out the video and let us know what you think. Also, this is the last week of our two week free trial for our new Barbell Class. This week we will run classes on Wednesday and Friday at 7p and Saturday at 12:30p. Everyone should come on out this week to check out what the program has to offer. 

Tuesday 160906

As many rounds as possible in 10 minutes of:
60 Double unders
30 Alternating dumbbell power snatch

Post reps to BTWB

Paul always knows when a camera is about to take a photo.

Paul always knows when a camera is about to take a photo.

A while back we did a squat program that was based on German volume training.  The first week most people were very sore and there was even a Facebook page dedicated to the program where people could vent.  By the end of the program most had seen a gain in muscle endurance for their squat which was the overall goal.

Starting this Friday and continuing for the next 3 weeks, I’m going to program another squat program with the overall goal being two fold, muscle endurance but also strength gain.  The program will include both the back squat and the front squat.  The program I based our programming on is The Hatch Squat Program.  Some of you might be familiar with the Hatch program, which calls for 2 days a week of squatting.  I’m modifying ours to benefit our overall general physical preparedness.  

Over the next 3 Fridays we will be using percentage of our 1 rep back squat and front squat and be doing multiple sets at varying percentages.  The overall volume ranges from 48 total reps to 56 reps total for both squats and the percentages range from 60% – 85% depending on the number of squats.  Everything will be explained in greater detail in class, but I wanted to program a consistent squat program for those of us that are looking to make gains in our squat or have more exposure to the squats.  The purpose of the advance notice is to give you plenty of time to plan accordingly.  The goal with the 3 week program will be consistency so try and make Friday WOD’s for the next 3 weeks.  Don’t worry if you are new and don’t know what your maxes are.  The program will make you comfortable with the 2 squats and we will have a plan for everyone. 

To make things a little easier on you, you’ll be using the following percentages for the lifts:

60%, 65%, 70%, 75%, 80%, 85% of  your back squat max and 60%, 70%, 75%, 80% of your front squat.  Sets and reps will vary, but if you know the above percentages, you won’t have to spend too much time with a calculator in class.

If you have any questions, you can email me at