Back Squat

90% of 1RM

As many rounds as possible in 20 minutes:

10 Deadlifts (45-50% of 1RM)
50 Double Unders
Post rounds to comments.
CM Gray & Torres 233[1] 
Jared's first 14er.
Summer is the time to get out and add more sport to your fitness routine.  What sports have you added this summer?  Hiking?  Kickball?  Tell the crew what you've been up too.
Tell us your thoughts on the pre-workout lifting.  Have you hit new pr's?  Feel like you are dialing in your form on the lifts?  Inquiring minds want to know.


  1. Dan :

    Pre-workout lifting rocks my face off. I’m just sayin.

  2. Matt :

    My face too is off. I have PRd so many different wod’s that I am completely sold. Plus I have the luxary of seeing all your (athletes) progress and I am amazed how strong you are all getting. Keep getting strong guys.

  3. James :

    I like the strength work, but can I put in a request for weighted (Or less resistance band) pullup work?

  4. leslie :

    i love love love seeing the wod’s posted the night before! many thanks for the sweet dreams.

  5. Erin :

    Speaking of HIKING 14’er’s!
    Reminder: A small group of us are hiking LONG’s PEAK early, early, early Tuesday morning! We will be meeting at Verve on Monday and driving up to Allenspark to camp out. We will be getting up around 2 am to start our 16 mile round trip hike.
    So far it is
    Have I missed anyone? Anyone else interested? Call me! 303-726-5521

  6. Alan :

    I think Tiff said she was in Erin. Unless she told you different.?

  7. Jared :

    Dan and myself will be joining the hiking trip!

  8. Tiff :

    thanks for remembering alan…unfortunately, i spaced that i’m house/pet sitting thru next week. =(
    strength stuff is awesome! crazy how few maxes i had written down in my book after 7 months! however, it’s filling up….
    cherie-i took a peek at that photo of the painted boxes and was so inspired!! i love that kind of stuff….maybe a box-painting party in the future?! i would be stoked to help out with that!
    and to prove what a quote nerd i am, here’s a list of sweet quotes that i could see in our gym…tell me what you think people!
    another thing i often do in my classroom is listen to the genius things that come out of my students mouths and then type em up and post em on the walls. i think we could easily come up with some inspirational/funny/badass original stuff to put up in verve if we start listening to each other. 😉
    -If you are going through hell, keep going. -Sir Winston Churchill.
    -Almost only counts in horseshoes and grenades.
    -What you give today, you have. What you don’t give today, you’ve lost forever.
    -You must do the thing you think you cannot do. -Eleanor Roosevelt
    -Be the change you wish to see in the world. -Ghandi
    -Pain of Discipline. Pain of Regret. Take your pick.
    -Today I will do what you won’t, so tomorrow I can do what you can’t.
    -The faster I finish, the faster it stops hurting. -Marco Pantani
    -To live without risk is to risk not living.
    -It always hurts when you go as hard as you can. -Keith Bontrager
    -I didn’t do it for the pleasure. I did it for the pain. -Lance Armstrong
    -The mind is the limit.
    -It’s never too late to become what you might have been.
    -What a disgrace it would be for a man to grow old without ever seeing the beauty and strength of which his body is capable. -Socrates (the first crossfitter?! heh.)
    -You can have excuses or results, not both!
    -We are what we repeatedly do. Excellence, therefore, is not an act, but a habit. -Aristotle
    -You’re stronger than you think you are. (overheard someone -monique?- talking about this on a t-shirt geared toward women….love this!)
    -Do or do not, there is no “try”. -Yoda

  9. Luke :

    I PR’d on deadlifts yesterday, @ 325#. I did a set of two at 320, which means I’m only 13 more consecutive reps away from reaching my 6-month goal. 🙂 Besides the strength gains, I think it’s amazing how many more movements we’re performing per week. If Crossfit is constantly varied movements done at high intensity, then we’ve upped the ante on “constantly varied” by seemingly doubling the amount of different exercises we’re doing every week.
    Tiff, you are the sweet quote queen.

  10. Danimal :

    Ooh sweet, Quote time! LOL. Mark Ripptoe’s quote about being useful is sooooooooooo funny and so damn good!
    Tiff, those are really cool too. Especially Churchill’s, Gandi’s, Socrates’, Lance and some in the middle too…
    How cool would that sort of stuff to be painted on the Verve walls?

  11. Monique Orthober :

    Inspired by Tiff’s quotes. Here are some my favorite quotes that definitely relate with Crossfit:
    Decide what you want .. believe you can have it, believe you deserve it, believe it’s possible for you
    You are the only one that creates your reality
    When the voice and vision on the inside become more profound and clear than the opinions on the outside, then you have mastered your life
    Discipline is the bridge between goals and accomplishment– Jim Rohn
    Don’t wish it were easier, wish you were better.—Jim Rohn
    It is the set of the sails, not the direction of the wind that determines which way we will go.
    Jim Rohn
    Success is nothing more than a few simple disciplines, practiced every day.
    Jim Rohn
    Take care of your body. It’s the only place you have to live.
    Jim Rohn
    “Whether you think you can or you can’t, either way you are right.” –Henry Ford
    Patience, persistence and perspiration make an unbeatable combination for success.
    Napoleon Hill
    And I was the one who saw the women’s Crossfit shirt that said “You are stronger than you think you are.” How powerful is that!

  12. Catherine :

    How about this quote from Anonymous:
    “A vasectomy means never having to say you’re sorry.”
    OK, seriously:
    “The difference between a man and a boy is, a boy wants to grow up to be a fireman, but a man wants to grow up to be a giant monster fireman.” by Jack Handy
    “If God dwells inside us like some people say, I sure hope He likes enchiladas, because that’s what He’s getting.” by Jack Handy
    “I think there should be something in science called the “reindeer effect.” I don’t know what it would be, but I think it’d be good to hear someone say, “Gentlemen, what we have here is a terrifying example of the reindeer effect.” by Jack Handy

  13. Gerson :

    In sports, as in love, one can never pretend- Rita Mae Brown
    This one’s for you Cherie… We’re all been blessed with God-given talents. Mine just happens to be beating people up- Sugar Ray Leonard
    Courage is being scared to death and saddling up anyway
    Here’s yours Zac… Country music is 3 cords and the truth
    Whatever does kill me makes me stronger
    Do the thing you fear, and the death of fear is certain- Ralph Waldo Emerson
    If I had to live my life again I’d make all the same mistakes… only sooner
    Word to your mother- Luke

  14. Gerson :

    Oh and the pre-workout lift… thumbs up! A good change of pace, get to work on my form

  15. Emmalee Moore :

    I enjoy the pre-workout lifting. I feel that we get so much more out of the workouts. Totally exhausted after each one, but loving it.

  16. Joylyn :

    Great quotes! Where is the
    “Never lift with a full colon” quote though?
    I really like the strength workouts alot. I feel like I’m able to dial in form much more often, which only improves my lifting, and my confidence to lift. And I’ve definitely been noticing increased strength with them. The scaling has really been awesome too. It’s very cool to even further personalize the pain in each wod.
    Can’t wait for the hike! Weather looks good too!
    Good luck to everyone up in Greeley today and tomorrow!

  17. Tiff :

    Cat – those are amazing.
    Monique – who is this genius of life, Jim Rohn? i like his words.
    strength training – two thumbs up, didn’t grab my attention or focus before, but now it is so on my radar!
    i heart double unders. and i’m also pretty stoked that the muscle spasms in my back from the deadlifts got me sent home from work early. sweet. totally gonna watch every second counts and ice my back…but in less than 20 min intervals, right cherie? 😉
    Luke, this is for you–>
    they many ways crossfit and chuck norris are synonymous and/or reasons why i wish i was chuck norris:
    -The chief export of Chuck Norris is pain.
    -When Chuck Norris plays Oregon Trail his family does not die from cholera or dysentery, but rather roundhouse kicks to the face. He also requires no wagon, since he carries the oxen, axels, and buffalo meat on his back. He always makes it to Oregon before you. (talk about functional movement….heh.)
    -Chuck Norris does not hunt because the word hunting implies the possibility of failure. Chuck Norris goes killing.
    -Chuck Norris was once on Celebrity Wheel of Fortune and was the first to spin. The next 29 minutes of the show consisted of everyone standing around awkwardly, waiting for the wheel to stop.
    -When Chuck Norris does a pushup, he isn’t lifting himself up, he’s pushing the Earth down.
    -Chuck Norris can hit you so hard that he can actually alter your DNA. Decades from now your descendants will occasionally clutch their heads and yell “What The Hell was That?”

  18. Cherie :

    Luke – Your pen name is Gerson too?

  19. Derek :

    I love the strength training before the workouts, for me personally it has helped with my form on lifts as well as getting stronger.
    Superman wears Chuck Norris pajamas

  20. Danimal :

    I’m LOOOOOOVING the strength stuff! It’s such a huge body changer, which is why we’re all here anyway…

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