Monday 100627

Back squat 5, 5, 5+ reps @ 65%, 75%, 85%
(Please enter your numbers on start page and print out worksheet)

Six rounds, 21 – 18 – 15 – 12 – 9  – 6 for time of:
Deadlift, 185#/120# (35% of 1RM)
Wall ball shots, 20#/14#

Compare to: 100310

Post time to comments.

Domoni Alexander Sectional 2010
CrossFit Verve is happy to welcome Dom Alexander

My name is Domoni Alexander, I was exposed to health and fitness at a young age by my very energetic mother. She taught me that dedicating your life to physical fitness would provide life-long benefits. Through knowledge and passion I strive to share that ambition, motivation, and drive with others. At a young age I participated in sports such as wrestling and softball. In college I took courses in Nutrition, Boxing, Body Conditioning, also multiple courses in Biology.

Before CrossFit, I was an avid Gold’s Gym, 24 hour fitness member. I believed that I knew what it meant to train hard and workout with intensity. Crossfit has redefined working-out for me. I had never experienced anything like it and I immediately fell in love.I have improved in so many areas in regards to my fitness in yet there are still many feats to conquer. Health and fitness is my passion, my love and I put my Crossfit training regime and diet as a high priority in my life.

I believe that success in these areas can only be gained through discipline and hard work. I pride myself in leading by example. By being physically fit you are contributing to the longevity of your life. The benefits can be powerful and will be life changing.Through my training, I would like to motivate and inspire others to value and prioritize a healthy lifestyle through Crossfit’s principles. Through patience, motivation and knowledge, I plan to inspire and hold accountable others to attain their personal fitness goals.

Crossfit Level 1
NFPT Trainer
USA Weight Lifting Sports Performance Coach
Coach Wilkes Olympic Lifting Seminar

Comments

  1. Chris :

    Hi!
    I have a question about the rx’d weight for the deadlift. It says “185#/120# (35% of 1RM)”, is “35% of 1RM” the approximate weight that I should go for or do I use 185# no matter of my 1 RM?
    Chris

  2. Courtney :

    Welcome Dom!! I’ve enjoyed working out with you, can’t wait to have you do some training.

  3. Anna :

    Welcom Dom!!! Glad to have you part of the ever growing verve family!!!

  4. derek :

    Dom is very cool, welcome

  5. Dom :

    Great Job this morning everyone!! It was really nice meeting all of you. Can’t wait to meet the rest of the verve fam. :)

  6. Matt :

    Chris, the 35% is used if you choose to scale the load on the deadlifts.
    Dom – so great to have you!!!

  7. Mike McKenna :

    8amers awesome class today. Looks like we got another incredible trainer/member. Dom welcome to the verve family!

  8. Slaughter :

    Dom – you left some clothes from the rafting trip in my car, I’ll leave them in the gym for you today.
    And welcome 😀

  9. Courtney :

    Last call out for Outlaws (outdoor lacrosse) game at Mile High on July 4th. Game starts at 7:00pm and there is an awesome fireworks show after. If you are interesting in going let me know by Wednesday so I can get tickets squared away. The $ depends on the # of people who go and the section we get, I’m trying for no more then $25/ person. Give me a call. Courtney (303) 829-1504.

  10. luke :

    Dom – Excellent to have you, can’t wait to meet you.

  11. Ware :

    Dom,it was awesome having an opportunity to train with you this morning. It is great to have you part of the Verve fam.

  12. Joylyn :

    Belated WOD at the firehouse 7/9/10, no heavy back squats beforehand, just squat therapy and mobility work/rehab
    21-18-15-12-9-6
    Deadlift 115#
    Wallball 12# to 12 ft target
    8:25, all rounds unbroken

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