Friday 160122

For time:
1,000 Meter row
50 DB snatch, alternating, 40#(25#)
750 Meter row
35 DB snatch, alternating, 40#(25#)
500 Meter row
20 DB snatch, alternating, 40#(25#)

Post time to comments or BTWB



We have many new faces at Verve who may not know about the CF Games Open and what it is about, so this post will be dedicated to explaining what it is and why everyone at the gym, seasoned member or brand new member, young or old, pregnant or not pregnant should join and compete.  The CrossFit Games Open is not just a way to try to qualify for the CF Games, it is so much more.


The Open is a 5 week, 5 workout competition that athletes around the world compete in.  Workouts are released Thursday evening and can be completed through the following Monday evening.  Verve will, more that likely, be completing the workouts during Friday classes.  There are several divisions that you can sign up for for ALL skill and ability levels.  The levels available are: RX, Scaled, Masters (varying ages starting at 40 yrs old), teens, Firefighter/first responder/military / law enforcement.  Here is a take out from the CrossFit Games website:

The week’s workout is released each Thursday at 5 p.m. PT. Each time a workout is released, athletes will be given two versions: Rx’d and Scaled. With reduced loading or less challenging movements, the Scaled option will be designed to be accessible to the vast majority of athletes who train in CrossFit affiliates. Rx’d will challenge the world’s elite.

The workout write-up, movement standards, explanation video, and scorecards will all be published on Review the standards before you start.

You can complete the workouts at a participating CrossFit affiliate in front of a judge, or film your performance from anywhere you want and submit a link as proof. 

However, for most people the Open is not about trying to earn a title or qualify for the next stage of the CrossFit Games season. It’s about joining the global CrossFit community in a celebration of fitness for a few weeks each year. To connect to others in your box as well as those a world apart through the experience of suffering through the same workout at the same time. It lets you revel at the strength and skills you’ve developed over the past year, and learn what you need to improve.

Registration: January 14 – March 28, 2016

The Open begins February 25, 2016.
16.1: Feb. 25 – 29
16.2: March 3 – 7
16.3: March 10 – 14
16.4 March 17 – 21
16.5 March 24 – 28


That is a great question.  Aside from the fact that you will be doing the workouts anyway, there are TONS of reasons.  An article from 2013 in Breaking Muscle (see the full article here)  best explained the many reasons.

Like many CrossFitters, I’m thrilled for the event, and so is my gym. The Open has become a lively event for our community. We always encourage our members to register even when they balk at the idea. Reintroducing the idea of physical competition to someone often evokes myriad responses and emotions they probably haven’t felt for awhile. We keep encouraging though, because we know the thrill that waits on the other side of diving into the Open.

Here are four reasons I encourage you to do the same:

1. Yes, You Are Good Enough.

Even if you cannot do the exact prescribed weight of any or most of the Open workouts, you will most likely surprise yourself with what you are able to pull off. The Open is about calling on the best in yourself no matter your current level. Most likely you are physically stronger than your mind lets you believe. Two seasons ago, during my first Open, I had never done any CrossFit workout as prescribed (Rx) – ever. The first workout of the Open 2011 was the first achieved at Rx and it put me on cloud nine. I wasn’t able to do any other 2011 workout as prescribed, but it didn’t matter. Possibility had already been born.

2. It Gets You Competing Again.

Many of us competed as kids whether on an organized team or just racing siblings to the car. Some of you may have competed in college. When we become adults, we often feel like we need to retire that side of us. Sure, we compete for jobs and accounts and other “grown up” things, but more often than not, we have forgotten the thrill of physical competition. We may not be a win-at-all cost type – and this certainly is not the only kind of competitor – but there is something about putting yourself on the line that sparks inspiration.

I remember feeling so nervous and unsure before my first heat of the 2012 Open – asking myself, “What the hell am I thinking doing this?” I was confused by how fearful I felt because as an adult we shouldn’t be that terrified, right? Doesn’t this mean it’s time to bail? We didn’t grow up so we could fail at things, but what I eventually realized is that we did feel this nervous as kids before competition, we just didn’t recognize that the stakes were so high. As adults, we suddenly believe that we are not allowed to fail at anything especially things that are supposed to be fun, so we avoid the risk of putting ourselves out there. Without that risk, we might not experience the biggest thrills. The 2012 Open ended up being some of the most memorable moments of my adult life. Get in the game. It’s worth it.

3. It Gives You an Appreciation for the Best of the Best.

During the Open workouts, you get a rare opportunity to do the same exact workouts during the same week as the best CrossFitters in the world. If you are a fan of the top CrossFit athletes, it’s exciting to match your stats to theirs – until the stats start rolling in. It’s one thing to be stoked you finally hit fifty double unders in a row and quite another to find out that not only can the top athletes do way more, they have figured out ways to do it faster and more efficiently. Yay, we personally smashed a prescribed workout (chest thumping ensues), until you see the times or the number of rounds at the top of the leader board. The progression of the sport of fitness has grown to superhuman levels. Seeing their scores miles above mine only deepens my appreciation for their dedication, skill, and strength. I humbly bow down to their greatness.

4. It’s Fun.

No, really, it is. At our gym, we dedicate every Saturday afternoon to the Open workouts for all registered members. We assign heats, we print score sheets, we assign counters – we make it a big deal. But we also keep it fun. We chant unintelligible songs and we dance goofy, choreographed dances. It immediately bonds us because it feels like we’re going to battle together in a light hearted way. We’re all nervous, but when we put our hands in the circle and yell at the top of our lungs, it is our buy-in to the team. It roots us deeper into our community. I know they’re willing to give it their all and possibly fail or possibly triumph and man, if they are, so am I.

You’ll never know if what I’m writing is true unless you’re willing to throw your name up on that leader board, too, and go for it. Be open to exploring the best you have to offer right now, in this moment. More often than not, you’ll surprise yourself. And there’s no time like the present to find out.

FOLKS – I cannot explain to you the energy and camaraderie that takes place during these Friday workouts.  The Open brings out the BEST in our community.  If you have any questions at all, are unsure, or just need a quick kick in the yarbles to get motivated, talk to any of the coaches.

YOU CAN REGISTER FOR THE CROSSFIT GAMES OPEN HERE!  Shout out in the comments if you have already or are about to register.  


  • Free Intro class tomorrow (Saturday) at 8am
  • LOTS of Ververs competing this weekend in the Winter Wodfest.  If you have time, go and cheer them on!
  • Kacey will be leading you in a fabulous yoga session Sunday @ 11am


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