Friday 050914

Five Rounds for time:

20 Medicine ball cleans 20#/14#
10 Shoulder to overhead 135#/95#

Post time to comments or BTWB


Nicole just working on her fitness.

TEAMWORK!!  There is no “I” in team, but there is in KICKING BOOTY!

With the in-house team competition tomorrow, we thought this would be a great time to talk about working in a team.  There are so many fun aspects to working on a team, but there are some key points to think about when planning out those workouts.

POINT #1 – CORINTHIANS 12:26 “If one part suffers, every part suffers with it; if one part is honored, every part rejoices with it.”  Shared suffering is much better than suffering by yourself.  This is how the military builds their bands of brothers, so it should definitely work for us.  More often than not, we will push ourselves harder for other people than we will for ourselves.  In turn, we find new levels we can push ourselves to.  Support each other no matter what!  Spouting negativity will not make someone move faster.

POINT #2 – COMMUNICATION IS KEY.  When working with a team, more often than not, we can share reps to complete the task at hand.  Going into a team workout thinking that you will each do the same amount of reps and just chug along is not necessarily the most efficient way to work through the WOD.  Everyone on the team will have a different threshold.  As you are nearing that threshold, communicate this with your teammates so they are ready to start moving.  Do more reps of your stronger movements and do shorter sets where you are weaker.

POINT #3 – IT WILL ALL COME OUT IN THE WASH.   We all come to the table with different strengths and weaknesses;  some of us are better at gymnastics, some are good at strength, and some of us just look great in tall socks.  Being on a team, we balance each other out.  I will speak from experience and give you a personal example:  A workout comes up with heavy thrusters and rope climbs (sound familiar?).  I feel comfortable with heavy thrusters, another team mate enjoys rope climbs, and the other feels reasonably comfortable with both.  We will plan our rep schemes to play each of our strengths, execute it, and DON’T APOLOGIZE.  Each workout is planned in competitions to play different strengths, we will have our chance to shine and we will have a chance to get reminded of what we need to work on.  Guess what, if that plans go to crap, make the adjustments and just keep moving.  

HAVE FUN tomorrow.  Plan your weight changes, the order that you will go in, and what assistance you will need to provide.  If you are unsure, ask a trainer for some tips and feedback.  Please be here early to warm up as we will start promptly at NOON. Here is a tentative schedule:

11:30pm – Judges meeting (if you plan on judging, if you could come now it would be awesome)
12:00 – 12:05 – Review of workout #1
12:10 – 12:20 – Heat #1
12:25 – 12:35 – Heat #2
12:40 – 12:50 – Heat #3
Review Workout #2
1:00 – 1:15 – Heat #1
1:20 – 1:35 – Heat #2
1:40 – 1:55 – Heat #3
Review Workout #3
2:05 – 2:35 – Heat #1
2:40 – 3:10 – Heat #2
3:15 – 3:45 – Heat #3
AWARDS!!! Raffles!!

If you have not done so already, please bring your donation with you either to the gym or to the event.  The Verve Regionals Team appreciates your participation.  THANK YOU!!!



  1. Jim D :

    When Lauren was 10 I told her there was no I in team. She said but there is a me daddy. That me is I will play MY best to help MY team.

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