Friday 121130

As many reps as possible in 20 minutes:

400m Run

Bench Press, max reps (135#/95#)

Hey folks.  Here are some news and notes…

  • We are having a trial run for a new arrangement for foundations.  It will begin Monday, Dec. 3rd, and will be arranged thusly: We will have six classes, running Monday, Tuesday, Wednesday, and Thursday at 7:00 P.M.  It will be a rotating schedule.  The athlete is expected to finish all six classes by the end of the month, and will have more than one opportunity to make each class.  These classes will be condensed from our current Foundations programming.  Therefore, the cost will change.  Our Foundations program will now cost $150.  Now, instead of having to wait until the next month to start Foundations, an interested athlete can begin at any point in the month.  We hope that this new arrangement will afford the extremely busy people that we meet a little flexibility with their time and finances.  With the coming of the new year, we are also considering having a morning Foundations depending on interest. As always, if you refer someone to Verve, you receive a 50% discount off of your next months’ membership.  
  • Our free Intro Class for this Saturday has been moved to 7:30 A.M. due to a seminar being held at Verve.  The seminar will begin at 9:00 A.M., so the class will be 45 minutes instead of the normal hour.  The next Intro Class will be held on Saturday, Dec. 8th, at 9:00 A.M.  Remember, this workout is free, and open to anyone who wants to try it.
  • The WOD for Saturday will be a swimming WOD at the Glenarm Rec Center, at 2800 Glenarm Place.  You can sign up on MBO.   The classes will be at 11:00 A.M., and 12:00 P.M. This WOD will free of cost to you, because we love you. 
  • I TOTALLY pick on Cherie in today’s video.  Cherie please don’t hate me. 



  1. Patrick M :

    Luke I love it when you break down the videos you’re clear and concise. Just wondering if you would ask this athlete to drop the weight for a few clean and jerks. Or would you cue her and see if she improved sticking with the same weight? Or would you break it down to squat cleans for a few reps then split jerks for a few reps?

    • Luke :

      Those are all options, so I guess the answer is that it depends on your athlete. For this athlete I may keep it at the same weight, but have her work on some snatch pulls to drive home body position. The big thing is to work on one thing at a time. I would most likely have her continue on with the split jerk regardless, because its not as if the extra reps will hurt. But I wouldn’t cue her on the split jerk if we were working on the clean, I would just let her do it, and cover that at another time. If the cues you give don’t work, dropping in weight is always an option. Clear as mud?

  2. CrossFit Verve :

    Hey folks, BTWB is updated. Sorry for the confusion.

    – Luke

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