Friday 100305

Box squat 2 – 2 – 2 – 2 – 2 – 2 – 2 – 2 – 2 – 2 – 2 – 2 reps

All rounds will be completed with 55% of your 1RM back squat. The focus will be on acceleration off the box.

Post thoughts to comments.


Geez, I wonder who's going to win this match… I'm guessing the CF'er in blue. 

Week two of the Paleo Challenge is coming to a close.  How do you feel?  Do you notice and positive physical changes?  What about your performance, has it improved?  Bring your logbooks in for inspection (i.e. another pair of eyes to find room for improvement). 

We tend to keep people off the scale unless it's been a few months and curiosity gets the best of us.  Why?  Well, a couple of reasons stick out.  First, we're not in the business of making people into stick figures.  We'd like to see you at your best, which in our eyes means lots of lean muscle mass and happy.  If we chase numbers, let's chase the one's that are important – our benchmarks for performance.

You see, weight means very little to us.  When an athlete comes in and says "I'd like to lose 10 lbs", we generally laugh it off and say something like "no problem".  We know that once you start to build some lean body mass, your body fat will get burned up as fuel.  However, your body weight might not go down… uh… that's right – it might even go up!  But as your lean body mass eats that fat for fuel, eventually you'll see those numbers go down.

For now, ask yourself: do I look better, do I feel better, do I perform better?  Eff the scale.


  1. Tiffany :

    after a pretty horrendous (sp?) week of sugar (crack) withdrawals and cravings and misery, my energy is way up, my moods are bouncier, i’m sleeping better, i don’t seem to be dying as hard at the gym…why did i get sucked back into poor eating habits (and feeling crappy and tired all the time) again? oh yeah, cuz it’s crack and i’m a sucka for stress eating/drinking.
    say no to drugs kids.
    i love the accountability in this (checking in the logs each week), and a month is so doable…and the perfect foundation for reforming bad habits revisited.
    god bless our trainers every one.
    happy friday!!

  2. robyn :

    Thanks to the wonderful Luke for kicking my a** yesterday, i know i would not have worked that hard, had I not been there by myself with you cheering me on. Gotta love a little personal training action:)

  3. Cheresa Canning :

    Hey guys! Unfortunately I am not going to be able to compete in this year’s games. Hence I have a women’s entry and guest pass up for grabs. If you or anyone you know want’s to compete and didn’t get a chance to register, please call me at 720-810-7679.
    Thank you

  4. Jack :

    I can’t believe no one has commented on this picture yet!!!!!! What is this?!?!? Derek, pray tell!

  5. James :

    I don’t know what it is, but I’m pretty sure it’s illegal in 47 states.

  6. Danimal :

    No James, he’s not doing that… BASH HIS HEAD IN DEREK!!!!!

  7. derek :

    Just my way of trying to convince people to try a paleo diet!

  8. Gerson :

    Derek, can i be your sidekick? Call me “The 1..2..3 Kid!”

  9. beck :

    Nothing better than seeing a grown man in a uni !!

  10. JaRed :

    Derek is my hero. The onezie/uni is coming back, I just know it. Gerson, Ill be your sidekick’s sidekick. I’ll go by…. Hmmm. I need help with the name. Anyone?

  11. Holly :

    LOL James! Great picture though! Todays WOD was awesome, and it felt great to be back! I love the “after WOD” even more! THanks Cherie!

  12. Anna :

    Talk about a smack down! What is that guy doing next to him? I would not mess with the beast, not a good idea. Impressive Derek!!! Its always the nice guys, push them far enough and look what happens to them, like Dr. Jekyl and Mr. Hyde.

  13. Derek’s a badass!

  14. Amy Schaeffer :

    D-Rock, I want to get in the ring with you and eff some shit up!!!
    On another note, a few of us Ververs are going to get together tomorrow night around 6:30 at Jackson’s (directly across the street from the Rockies Stadium). Feel free to join us! It’s ALWAYS a good time!

  15. beck :

    i just had to look at this picture again…. amazing!! I am inspired by Derek and feel really bad for the guy on the ground. pure awesomeness!

  16. The small part of ignorance that we arrange and classify we give the name of knowledge.

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