Snatch 90% of 1RM, 5 sets of 1 rep

Followed by;

100 Push-ups for time

Every minute on the minute, you must stop, get 10 total kettlebell snatches, and continue until all push-ups are completed.

Post load and time to comments.


Erin with a 1st place finish and a 12 second PR in the Combat Challenge in Seattle.

A note from Erin

Matt and Cherie—

Here are some pics from my last competition in Seattle.  I can’t tell you guys enough how happy I am that I joined Verve.  It was the best decision I could have made and I couldn’t be happier!  The Verve community you two have created is an amazing one and one that I am very proud to be a part of.  You two have truly found your niche as trainers and you have a gift for inspiring and motivating people.  Thank you for welcoming me into your gym and supporting me and coaching me in ALL aspects of becoming a CrossFit athlete.  I think I have been doing CF for about two years now consistently and the last 6 months have been the most rewarding. I have seen the most gains and I’ve felt the best I have ever felt and I know that I am stronger than yesterday!  And each and every day that I come to Verve I look forward to and know that I will be stronger than the last.  I have to give credit where credit is due and a lot of that is because of your knowledge, your coaching abilities and your infectious positive attitudes towards true health and fitness.  When I came to Verve I was frustrated with my progress and feeling pretty low in my confidence and success at CrossFit.  You both saw what needed to be adjusted and gently helped me make those subtle but extremely important and necessary changes.   Thank you.  

I have always considered myself a “fit” person.  I have run two marathons, many half marathons, participated in multiple triathlons, gone through two fire academies and participated in over 15 Firefighter Combat Challenges.  I have always been the “cardio queen” and have had no problems being motivated to work out in some fashion pretty much everyday of my life.  Working out is like breathing for me.  It is just a natural part of my day.  However, my biggest challenge has always been diet.  One of the many reasons I chose to join Verve was because of your attention and dedication to the importance of diet and nutrition in conjunction with working out.  Your deep convictions about diet and your knowledge about the Zone was truly what got me to the next level.  I have struggled with diet for many years and it only got harder when I joined the fire service.  After joining Verve and having Cherie sit down with me and explain the Zone, get me started on the Zone and supporting me through my first month on the Zone I, for the first time in a very long time, felt in control of my eating and saw results that I began to feel I would never see.  This is the biggest gift you have given me!  

All of the above was and is a big part of why I did so well in my competition in Seattle.  Being 15 lbs lighter in weight and stronger and more “fit” than I have ever been all contributed to my First Place finish in the Women’s Division and a new Personal Best of 3:04—12 seconds faster than my previous P.R of 3:16.  Not to mention I felt amazing after my race.  I could have run it again!  Thank you so much for your part in my success. 


Thanks for the kind words Erin – your positive energy and enthusiasm adds to the vibe at CrossFit Verve.  Congrats, we're very proud of your accomplishments.


  1. Danimal :

    You’re my hero Erin!

  2. JEN :

    Erin-you hit the nail on the head in describing both Matt and Cherie as well as the Verve. As for you – a huge congrats on the 1st place finish. Such an accomplishment to be proud of! Looking forward to seeing you soon!

  3. Catherine :

    Congrats Erin! Fantastic finish! You’re a great example of how one can be great but that CrossFit makes greater.
    Way to go 🙂

  4. tiff :

    Erin, what you have accomplished in the gym and out is quite amazing! i look forward to seeing you continue to reach your goals and beyond. congrats!!!
    and all i can say about your letter, verve, the chans, is that i agree!!!! the chans, the trainers, the knowledge we gain, the verve community = life changing.

  5. Gerson :

    1st place… Congrats Erin!!

  6. Anna :

    Nice job Erin!!! I alwys enjoy seeing you in the gym, you truly have put your whole mind and body into crossfit and it shows. You look great girl keep it up!!!

  7. Heather :

    Awesome Erin…. Great job!!!

  8. Catherine :

    For those of you with iTouches and iPhones, there are CrossFit apps int he app store. Go check them out! Pretty cool! Still determining the value of some Zone apps since they’re lacking in intuitiveness.
    Matt-saw this info on Twitter under the #CrossFit hashtag.

  9. Amy Schaeffer :

    Erin you are the greatest!!!!! And so are Matt and Cherie.
    I owe my life to Verve.

  10. tim m :

    Congratulation Erin!!

  11. Luke :

    Word up Erin, way to be.

  12. James :

    Way to go, Erin!
    5:48 today, with a 135 max snatch (only 1 rep, the rest at 115). My form needs a lot of work.

  13. Erin :

    Thanks everyone for the awesome comments!!! I couldn’t do it without my awesome VERVE family!!! You guys are ALL amazing!!!

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