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"Two Minute Defense"
Five rounds of:
1 Power clean, 135# (95#)
3 Hang squat cleans, 135# (95#)
2 Jerks, 135# (95#)
Sprint 200ft
After the five rounds, rest two minutes. Repeat.
Compare to December 31st, 2008.
Post time to comments.
Alex joins us with his brother Nat... two strong guys with a ton of enthusiasm.
Complete as many rounds as possible in 12 minutes of:
6 Burpees
6 Knees to elbows
Post rounds and fractions to comments.
Joylyn and Chelsea jumpin' the big boxes - 30" and 24" respectively.
Hyperinsulinemia
Whoa there... how many syllables does hyperinsulinemia have? Seriously, that's a mouthful - but what exactly does that big word mean?
Well let's start from the top: hyper. The hyper prefix indicates an excess amount. Too much insulin in this case. Insulin is the hormone release by the pancreas in response to ingestion of carbohydrates. It allows glucose into the cell to be used as fuel by the body. Polishing our long fancy word off is the suffix emia. When emia is used as a suffix, it means blood, or refers to the presence of a substance in the blood. In this case it refers to too much insulin in the blood. Shit.
Well what's so wrong with a little extra insulin in the blood stream? Over time, whether it be through your genes or through poor dietary choices, your cells become resistant to insulin. This causes your poor old pancreas to release larger quantities of insulin in order to get glucose into the cells. Research is being published daily linking hyperinsulinemia to vast number of diseases, many of which you may know someone to have. For instance: obesity, high blood pressure, high triglyceride count, immune disorders, diabetes, heart disease, arthritis, hyper inflammatory states, and Alzheimer's disease too name a few.
What's truly remarkable about this fancy word and all the diseases associated with it is that it can be reversed. How? By eating a diet rich in lean proteins, heart healthy fats, and low glycemic impact carbohydrates you can effectively restore an insulin sensitivity. Not only should the carbs be low glycemic load, but they should be limited to amounts that ensure a healthy insulin response.
Curious as to what certain foods glycemic loads are? Check out the Nutrition Data website. Want more information? Contact us, as we'd be glad to help.
For max reps:
Thrusters, 95# (65#)
Reps are counted only until the bar descends below the shoulders in the front rack.
Post reps to comments.
Rachel and Dan looking strong during last weeks park WOD.
Many people come and ask us how they can get better, be fitter and have more energy. Some may even begin to show signs of a plateau in their performance or might be excessively tired. The first thing we look at is their diet.
The effect of your eating on your health is profound. Whether you like being on a "diet" or not, you are. Websters dictionary defines the word diet as the food that is eaten by a particular person. The real question is not whether or not you are on a diet, but whether or not you are willing to take control of your diet.
Take control of your diet. Food is a drug. Would you take a prescription without knowing the correct dosage? Food is the same way, taken in the wrong dosage it can have destructive and eventually fetal consequences. EAT lean meats, nuts and seeds, vegetables, some fruit, little starch and NO SUGAR. Eat enough to support activity level and muscle mass, but not body fat.
"Team Filthy Fifty"
As a two person team, complete the following for time:
50 Box jumps, 24"
50 Jumping pull-ups
50 Kettlebell swings, 16kg
50 Walking lunge steps
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20# (15#)
50 Burpees
50 Double unders
All stations must be completed in order and only one team member may move at a time.
Post time and team to comments.
Jake clears 46" during Saturdays tall box jumps.
Sickness, wellness, fitness continuum
This illustration plots all measurable health markers on a continuum ranging from sick to fit. Some indicators that may be used are blood pressure, body fat, triglycerides, resting heart rate, cholesterol, muscle mass, or even your "Fran" time. At any given point in time you can measure and plot your bio-markers on this continuum and evaluate whether or not your parameters are moving in the wrong direction.
For instance, when you started CrossFitting you were 28% body fat with a blood pressure of 176/90, resting heart rate of 92, and a 15:00 "Fran". These bio-markers would have you trending towards "sickness". After 6 months of CrossFitting, eating Paleo/Zone, and sleeping 8 hours a day, you dropped to 17% body fat, decreased your blood pressure to 128/80, your resting heart rate to 68, and decreased your "Fran" by 7 minutes. This would plot you on the path to "wellness". After another 6 months, you are a lean 10% body fat with a extraordinary pressure of 102/60, a resting heart rate of 50, and a 3 minute "Fran". It's safe to say that you're trending towards "fitness".
Tracking your workout progress by repeating benchmark workouts is an excellent marker of use on the continuum. Also, by Zoning, you have a measurable, observable, and repeatable metric by which you can numerically evaluate your diet against your progress. If your bio-markers begin trending towards "wellness", you will have numerous markers that should explain this trend. Luckily, you cannot jump from "fit" to "sick" overnight... it would take one hell of a night.
Are you ready to start plotting your fitness?
Three rounds for time:
400 m run
15 Handstand push-ups
12 Box jumps (tall)
Post time and random thoughts to comments.
Monique getting in her travel WOD's while on vacation.
The Anderson's are having a 4th of July party at their crib in Evergreen. They are inviting people over at 3pm for a cookout. After food, a drive to Georgetown for fireworks. Bring your suits, four legged creatures and a side dish. Sign-up at the gym and RSVP by July 2nd so that they can buy enough meat for all you primitive creatures.
"Josh"
For time:
21 Overhead squats, 95# (65#)
42 Pull-ups
15 Overhead squats, 95# (65#)
30 Pull-ups
9 Overhead squats, 95# (65#)
18 Pull-ups
SSG Joshua Hager, US Army, was killed in Ar Ramadi, Iraq on February 22, 2007. Raised in Broomfield, Josh attended high school in Denver and eventually ended up at Ft. Carson to be deployed to Iraq. He received the Bronze Star and the Purple Heart. We'll commemorate him with our efforts.
Post time and thoughts to comments.
Chris with a 3RM PR of 330# - which is roughly 90# more than his previous 1RM.
You've gotta walk before you can run.
CrossFit is all about intensity right?!? No, I'm not talking about the yelling, screaming, dumping weights from overhead, tear your shirt off and pound on your chest sort of intensity. I'm talking about measurable intensity - also known as power output. The more intensity we're able to pour into a WOD, the more we'll adapt and benefit from it. But....
Yes, there's a but. Two things must be in place before introducing the concept of intensity - sound mechanics and consistency. We drill this into every athlete's head as they finish their Elements course, but once you get sucked into the vortex of a group WOD, sometimes logic and common sense go out the window. Unfortunately, that's how people get hurt.
By taking the time to learn, practice, and perfect your mechanics on each movement, you're setting yourself up for success. By being able to complete this mechanically sound movement consistently well time and time again - you've opened yourself up to the world of intensity. What is your achilles heel? Are you ready to practice it until it becomes a strength rather than a weakness?
21-18-15-12-9-6-3 rep rounds for time of:
Waiter carry lunges, 16kg (12kg)
Deadlift, 185# (125#)
Burpees
Post time to comments.
The noon WOD surviving the rays. What a great day at the park.
Quote of the day: "This is what it feels like to be in an actual fire" - Tony G.
Three rounds for time:
100ft Bear crawl
30 Push-ups
30 Hurdle jumps, 24" (20")
30 Kettlebell swings, 24kg (16kg)
Hurdle jumps are to be completed without a running start.
Post time and random thoughts to comments.
This was Erin's excuse for not going rafting with us all on Saturday. She hiked the 14er Mt. Antero.
ALL OF TODAY'S WOD'S ARE AT COMMONS PARK. We will be meeting at our usual class times at 18th and Little Raven. It's going to be a beautiful day.
What is this buzz term we hear in the fitness world, functional movements? Why is a functional movement something I want to do and what constitutes a functional movement? In CrossFit, we claim that functional movements are a primary factor in achieving work capacity (read this as achieving results). After all CrossFit is; constantly varied, functional movements, executed at high intensity. So what is the hype about? There are six main characteristics of functional movements that help to unravel these questions.
First, functional movements needs to be something that is found in nature, something that no person invented. Our bodies were built to do these movements, like a monkey swinging from a tree. A great example was illustrated in yesterdays comments, Luke cleaning a ladder while on duty.
Second, functional movements needs to elicit universal motor recruitment patterns. What does that mean? We can find these movements everywhere. They are movements that life requires; like lifting things off the ground (deadlifting) and getting up out of a chair (squatting).
Third, functional movements are essential to independent living. A loss of functional movement means we can no longer squat down into a chair or pick things up off of the ground. Ask yourself why am I doing all these exercises anyway? We will not just wake up one day and be void of functional capacities, it is a lifelong decline caused by a lack of doing. Practice functional movements and you are fighting against this decrepitude.
Forth, functional movements are safe. Safe in that they prevent and rehabilitate more injuries than they will ever cause.
Fifth, functional movements are compound yet irreducible. The whole is greater than the sum of it's parts. You can not break down a squat and achieve the same effect. The squat involves the hip, knee, and ankle, compare that to a calf raise which only involves the ankle. Isolation only creates a bigger muscle that hasn't learned how to work with it's adjacent parts.
Sixth, functional movements are core to extremity. Like throwing or jumping, the movements are initiated in the core and contracted out from the midline to the extremities. This is why we are always harping on full hip extension in movements like the clean, without the hand off from the core, we blunt our speed and power.
-Adapted from "What is CrossFit?"
Five rounds for time:
21 Thrusters, 75# (55#)
21 Double unders
Post time to comments.
Courtney enjoying the great outdoors during the noon extravaganza. Check out the guy in the van.
Double under tips:
Quiet feet, hands close to sides, be light on your feet like a prize fighter, and embody the pogo stick.
Double under goal: 2 minutes with no misses.
Come out to the park this Wednesday, June 24th. All workouts will be conducted at Commons Park. WOD times will remain the same. We will be meeting at 18th and Little Raven for some fun in the sun (Forecast is 82 degrees), bring sunscreen and H2O.
"Trevor"
In a team of four complete:
300 Pull-ups
400 Push-ups
500 Sit-ups
600 Squats
This is a timed team workout. Only two members of the team can be working at once and the reps are an accumulated total. This workout is for Matt Johnson, happy be-lated birthday Matt.
Post time to comments.
A snap shot of a few brave rafters before the adventure begins.
CrossFitters ready for anything; some laughed, some cryed, and some almost died.
A great time was had by all. Thank you Lisa for organizing this awesome trip.
The DAM Brewery after the show.
More fun to come this Wednesday, June 24th we will be conducting all workouts at Commons Park. WOD times will remain the same. We will be meeting at 18th and Little Raven for some fun in the sun (Forecast is 82 degrees).
10K Run
or
10K Bike ride
or
10K Hike
Use Map my run to find distances.
Post workout of choice and time to comments.
Meet James, one of Verves newest athletes.
The Gym will be closed tomorrow for an adventure on the Arkansas River.
Worried that a Paleo diet isn't enough to keep you going during or after endurance efforts? Here is a list of great carbohydrates to insert during or after a hard endurance effort to reload and repair those tired muscles. It time to replace those bars and gu with some real food.
Natural, unsweetened applesauce with plain egg white protein powder and a sprinkle of salt.
Baked yam with hard-boiled egg whites(I'll give the yolks to the dogs as I prefer a light meal of protein and carbs only if workout session is going to follow immediately and I don't have time to digest the fat) and again, a touch of table salt
Bananas - either fresh or sliced, and then frozen.
Pineapple- again, right after a workout is a perfect time for this fruit. Pineapple (and papaya and mango) contain bromelain, an enzyme that aids in digestion and helps to settle the stomach. That's quite handy for those hard sessions when you've pushed your limits, and ended up feeling a touch of nausea!
Dried fruit - the best time to eat this higher-in-sugar snack is right after a session when your muscles are screaming for carbohydrate to repair and refuel for your next session.
Cantaloupe - a great source of potassium, even higher than bananas!
- Suggestions extracted from The Paleo Diet for athletes.
For max load:
Deadlift
3 - 3 - 3 - 3 - 3
Post load to comments.
Catherine bringing it to the noon class.
Cookie:
"Annie" 50 40 30 20 10 Double unders and sit-ups.
Reminder that the VERVE will be CLOSED this Saturday. Why? Because we are all rafting, here is the scoop.
Where: Meet in Granite CO at the gas station parking lot. Need a map? Pick one up at the gym.
When: Meet at 8:30am, shove off between 9 - 9:30am, in the river at 10am, out by noon and off to meet at the Brewery. (Estimated time table)
What: Rafting The Arkansas River with Lakota River Guides (970) 476-7238.
How much: $50 + optional tip to guide.
Carpool information: All those interested meet at the Verve at 6am.
Bring: Snack, sunscreen, towel, and a change of clothes.
After: Meet at The Dillian DAM Brewery off of exit 205 from I-70, for some food and beverage.
If you haven't signed up yet, there is still time. Lakota will be taking more reservation up until close of business today.
Get ready for some fun. Next Wednesday, June 24th we will be conducting all workouts in the park. Class times will remain the same, location to follow.
On a personal note:
We have been told that Matt's grandmother may not be with us for much longer. Hospice has been called and Matt will be traveling to Chicago next week. I was mentioning this to Melissa and she had an amazing idea. You see Gram is the reason we were able to get Verve off the ground in the first place. She gave us a personal loan that covered our first pieces of equipment, our affiliation, training and insurance. We don't believe that she is able to understand what a huge impact the gym has had on us all and the amazing community it has become. Therefore if you would like, there is a card at the gym that Matt is going to take with him on Tuesday to Chicago and read to Gram. We ask that you write something about what the gym has meant to you so that she can get a glimpse of the impact she has had here in our little corner of Denver.
Seven rounds on the 1:30 interval of:
10 Box jumps, 24" (20")
10 Push press, 75# (55#)
10 Front squats, 75# (55#)
Rest :30 seconds in between rounds. If you are unable to finish the round in 1:30, stop where you are at and take a penalty. A penalty consists of 10 burpees. All accumulated penalties are to be completed as a group (trainers not included) after finishing the workout.
Post number of penalties to comments.
Toal, Martin, Gerson, James and Courtney during "Cindy". Awesome job to all those that set PR's.
Another interesting article to check out: "Forget the Fat-burn zone, high intensity aerobics amazingly effective". This abstract illustrates a well known CrossFit truth, that high insenity work is superior in increasing overall fitness.
5 Rounds for time:
15 Hang power snatches 65# (45#)
30 Double unders
Post time to comments.
Have you been filling out your logbook? This studious CrossFitter has.
If you haven't already, get your logbook and start filling it out. If you are curious about a workout you've done in the past, don't fear we have a record book of every workout completed at Verve. Take a look.
In addition to keeping track of the benchmark workouts, it is important to identify some goals. What goals do you have, or can you create by flipping through that book? This weeks task is to identify three CrossFit goals and log them in your book. Do you know how many pull-ups you can get in a row? Have you ever tried a pistol? Once identified please share your goals with your trainers or post them here.
For your reading pleasure:
What happens the first 60 minutes you drink a coke?
"Cindy"
As many rounds as possible in 20 minutes of:
5 Pull-ups
10 Push-ups
15 Squats
*Logbook entry*
Last done February 15th 2009.
Post rounds to comments.
How often do you get to see mother and daughter workout together and do the same workout? Sherry and Ali, nice work.
RAFTING THIS SATURDAY
If you haven't already, please call Lakota to reserve your spot for the rafting trip. They will take your deposit over the phone and answer any questions. The number is 970-476-7238. We are super excited about this trip and hope all can make it, it is going to be a blast.
Check out this blog from Peter Nolan of Mens Fitness. In his blog, Peter recaps his experience with CrossFit Montclair. It's a fun read, as it parallels many of our experiences. The first day he's surprised and sore, day two he is unable lift his extremities and day three Peter is wondering when he will begin to at least beat the women. "After walking home I searched desperately for anything I could think of to garner some remnant of masculinity or pride".
Any predictions on Cindy scores today?
"Fight Gone Bad"
In this workout you move from each of five stations after a minute. This is a five minute round from which a one minute break is allowed before repeating. The stations are:
Wall ball, 20# (15#)
Sumo deadlift high pull, 75# (55#)
Box jumps, 20"
Push press, 75# (55#)
Row (calories)
The clock does not stop or reset between exercises. On the call of "rotate", the athletes immediately move to the next station for a good score. One point is given for each rep, except on the rower, where a point is given for each calorie.
Compare to: January 1st, 2009
Post total score to comments - it's a logbook entry!
The running clinic participants - don't forget about your homework!
New study finds hunter-gatherer omega-6/omega-3 ratios important in autoimmune and allergic inflammation responses: Anthropological evidence suggests that human ancestors maintained a 2:1 omega-6/omega-3 ratio for much of history. Today, however, in Western countries that ratio has spiked to 10:1. A dietary intervention study of 27 healthy people endeavored to mimic the omega-6/omega-3 ratios of early humans for a 5-week period. Researchers looked at the gene levels of immune signals and protein immune messengers called cytokines that impact autoimmunity and allergy in blood cells. They found that many key signaling genes that promote inflammation were markedly reduced, including a signaling gene for a protein called PI3K. This gene represents a critical early step in inflammation responses. The Paleo Diet provides omega-6/omega-3 ratios in line with our hunter-gatherer ancestors' diet.
- From The Paleo Diet Update v5, #24 by Wiley Long, M.S. Nutrition and Exercise Science.
Geek out with Omega 3 and Omega 6 in this abstract released by The Journal of American College of Nutrition. At the very least, read the first two pages.
For max reps:
2 minutes of thrusters, 45# (33#)
1 minute rest
2 minutes of push-ups
1 minute rest
2 minutes of wall ball sit-ups, 15# (10#)
1 minute rest
2 minutes of jumping lunges
Rest 5 minutes and....... show up for a surprise ending!
Post reps and thoughts to comments.
Jason Stone, another new face at Verve. Welcome Jason!
A couple of house keeping notes:
First of all, the new logbooks are in. We have printed hundreds and they are a bit more user-friendly than the older ones. If you have just completed your Elements and didn't receive a logbook, please talk to your trainer and he or she'll hook you up. Additionally, if you'd like a new logbook to replace your old one, again, feel free to ask for one (don't worry your little head... we'll recycle the old one's).
Next, we want to remind everyone that is signed up for the running clinic to show up 15 minutes early. If you have a pocket metronome, feel free to bring it - otherwise we'll provide one for you. Also, if you have not filled out your questionnaire, please fill it out and bring it with you. You may also want to bring a snack, as this is a four hour clinic and you know the timing rules - you can't go over 5 hours without food in your belly.
Lastly, take a look at the upcoming events page for some details about the rafting trip. Please be sure to call and make a reservation if you're interested in going - this must be done by the 17th. This trip is going to be awesome, so don't let this opportunity pass you by - it's going to be rad!
Sumo Deadlift High Pull Front Squat Burpee
Big loop for time
Tabata ball slam
Little loop for time
Snatch 5 - 4 - 3 - 2 - 1
For time:
50 Overhead squats, 45# (33#)
40 Kettlebell swings, 24kg (16kg)
30 Ring push-ups
200 Meter run
100 Sit-ups
200 Meter run
30 Ring push-ups
40 Kettlebell swings, 24kg (16kg)
50 Overhead squats, 45# (33#)
Post time to comments.
Mike Leet put up a hell of a "Helen" time, beating his previous time from earlier in the week (at CFSD) by almost two full minutes.
From time to time we hear new CrossFitters say that they need to sub the olympic lifts with a less complex lift because they are afraid that their technique is lacking and they may get hurt as they fatigue.
Not practicing complex movements fatigued?... Only by practicing them fatigued will we advance the point where fatigue adversely affects form. Learning to race cars at high speed increases the likelihood of crashing. It is not the crashing that improves the driver's skill, however, but transiently increasing the likelihood of crashing is an essential part of decreasing the likelihood of crashing at any given speed.
- Greg Glassman, founder of CrossFit - CFJ Issue 53
In teams of two, complete the following in any order and partitioning as you see fit:
2 Mile run
100 Pull-ups
200 Push-ups
300 Squats
During this workout, both members of the team may be moving at the some time.
Post time and team members to comments.
Mas pullin' deads at the regional games last month.
Want an easy fix for better performance? No, I'm not going to suggest changes to your diet or even your workout schedule. During the next three weeks I'd like for each of you to increase your performance by maximizing your sleep. By doing so, you'll have a higher level of cognitive function, lower levels of fatigue, and improved mood and reaction time.
Here's a couple tips:
Make sleep a priority and think of it as a part of your training. Extend your nightly sleep for the next three weeks in order to catch up on what you've been lacking. Maintain a low sleep-debt by maintaining an 8 to 9 hour nightly sleep. Keep a regular sleep/wake schedule by going to bed and waking up at the same time every day. Take naps during the day when your body asks for one, especially if drowsy.
Much like diet, improving your sleep for only a short duration will not allow you to fully realize the benefits of eliminating long term sleep deficit. Follow the tips listed above for a minimum of three weeks and see if your daily activity, including performance improve.
Four intervals of :40 seconds of work, followed by :20 seconds of rest of each exercise. Score will equal the sum of total reps for each movement.
Row (calories)
Dumbell squat clean, 40# (25#)
Bench press, 135# (75#)
10m Suicides
Post score for each movement and total score to comments.
The POSE running clinic with Nicole Gibson of The Garage 4150 in Boulder, is sold out. If there are any cancellations we will certainly notify anyone on the waiting list. If you have not gotten on the waiting list, please send us an email.
What is the POSE method of running?
"Helen"
Three rounds for time:
400m Run
21 Kettlebell swings, 24kg (16kg)
12 Pull-ups
Compare to: Thursday, February 19th
Post time to comments.
Heather and Zac keeping us guessing.
After the completion of Elements #4, our athletes all have the option of scheduling a 1-on-1 nutrition discussion (you may repeat this session as many times as you like through out your membership) that introduces some concepts that are as integral to achieving their fitness goals as doing the workout of the day. In fact, we believe most athletes that do not address shortcomings in nutrition will not reach their fitness goals, whether it be performance increases, losing weight, or simply lookin' good in the buff.
In this one hour session, we introduce two ways of eating. First we introduce "The Zone", which addresses hormonal balance and calorie restriction. Feeding the bodies lean body mass and therefore supporting muscle growth, but not the storage of excess body fat. "The Zone" is Dr. Barry Sears' term for maintaining the proper proportion of proteins, carbohydrates, and fats to keep your hormones like insulin from reaking havic on our health.
We also introduce the "Paleolithic Diet", which addresses the quality of food that we consume. The basic concept of eating a paleolithic diet is that our bodies evolved over millions of years while eating these foods - it is what our genes have been programmed to eat. Only within the last 10,000 years of existance have we begun eating agricultural foods, such as cereal grains, salts, dairy, beans, alcohol, and domesticated meats. Within the last 200 years, we have begun eating food that is heavily processed and packed with refined sugars.
We want each of our athletes to be and feel healthier, improve performance , and look damn good naked. Without a sound nutritional program, you will not reach full potential. The results from eating within the parameters of our nutritional recommendations are measurable, observable, and repeatable - don't believe it? Schedule your 1-on-1 session today!
For time:
50 Sit-ups
50 Double unders
50 Sit-ups
50 Walking lunges
50 Sit-ups
50 Burpees
50 Sit-ups
Compare time to: Tuesday, February 10th
Post time to comments.
Lisa demonstrating excellent triple extention during her snatch.
The 2009 CrossFit games are fast approaching and will be held in Aromas, CA. Verve will be sending a small crew to compete in the affiliate cup and to cheer on Matt as he fights through whatever it is that they come up with this year. Check out Matt and other athletes profiles on the games site. While we are in CA, this will be the place to cheers us on and for up-to-date competition information.
A little snipit of CrossFit's Evolution presented by CrossFit by Overload.
"CrossFit Total"
For max load:
Back squat
Shoulder press
Deadlift
For rules and more information about the CrossFit Total, read Mark Rippetoe's CrossFit Journal article from December 2006. It can be downloaded here.
Post max load to comments.
Amy getting air during her snatch balance.
Save the date for a pose running clinic on Saturday, June 13th. Verve will be hosting the CrossFit endurance running coach Nicole Gibson, for an afternoon of running fun. Nicole is the co-owner of The Garage 4150, a CrossFit gym in Boulder. She is an accomplished endurance athlete with years of coaching experience, motivated by injury and overtraining, Nicole has adopted the "quality over quantity" method of training. She has been CrossFitting for over a year and has relyed soley on CrossFit and CrossFit Endurance to train for distance events. This method has proven to provide faster race results then her previous training programs of quanity first.
The clinic will start at 11am and expected to end around 3pm. It is limited to the first 15 people so you must sign-up ahead of time by e-mailing info@crossfitverve.com . We will then send you a running questionaire to be fillout and e-mailed back prior to the clinic. The cost of the clinic is $10 per person to be paid in advance to save your slot.
For time:
30 Hand stand push-ups
40 Pull-ups
50 Kettlebell swings, 24kg (16kg)
60 Sit-ups
70 Burpees
Post time to comments.
Alan pulling 275lb deads during the last chance qualifier workout.
Sometimes we have a dilemma on our hands - today's WOD demonstrates this perfectly. The dilemma is that many of these movements and the associated reps can be completed quickly and with very few rests. But, the question I have for you is this - is pushing to the point of exhaustion a good idea? Sure, if you are on rep 55 of the burpees, push on through to the end and call "TIME!" But if you are on rep 20 of the pull-ups, maybe it would be good strategy to pop off the bar and shake out those noodles for a second... it may save you in the long run.
I challenge each of you to come in to today's WOD with a plan of action. Have an idea about how you are going to break down today's workout. For instance, maybe you'll do 6 sets of 5 reps of HSPU's, or maybe 5 sets of 6 reps. Maybe KB swings are your strength and your forearms aren't completely smoked from the pull-ups... do you think you can swing all 50 in a row and maintain proper range of motion. Have a plan and get after it - you're going to rock this one!
On another note, if you have referred a friend that has signed up for a monthly membership, don't forget to send Cherie a note stating such. Referring a friend is one of the greatest compliments you could give us. To us, your trainers, we feel like that's a testament to our abilities and that feels pretty damn good. So as a thank you - we'll give you 50% off your next month's dues. Let us know who you referred and we'll hook you up.
