Monday 101227

"Tabata This!"

Tabata row
Rest 1:00 minute
Tabata squat
Rest 1:00 minute
Tabata pull-up
Rest 1:00 minute
Tabata push-up
Rest 1:00 minute
Tabata sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".

Post reps to comments.

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Send us more pictures of you all enjoying winter please… CC enjoying X-mas!

It's about to be a new year, many are asking about the new gym, a nutrition challenge and what changes will 2011 bring to Verve.  Well here is what we know.  Yes to a nutrition challenge in January, that one was easy!

Moving date is still to be determined.  As soon as we have a REAL date, we will do two things.  First, we'll let everyone know and send out a mass e-mail with directions so you don't get lost on your first class.  We are also going to be asking for help sometime in the next week to two weeks.  There are four major projects we need help with; putting up the new pull-up structure, laying and taping the new flooring, moving the equipment from old to new and cleaning up the old gym.  We will post sign-up sheets and of course, food and beverages will be provided for the slave labor.  More to come, but for now here is a sneak peek:

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Can you find Anna, and which red do you like better

Those of you that know me, know that I have struggled with organization since coming out of the womb. I am not one to be beaten, so I continue to test, try and implement the next greatest thing that will make my life seamless.  Here are a few musts I've picked up over the years from various sources as I embark on 2011, determined to be organized and thus live an amazing stress free life or at least I'll die trying!  Hopefully these will help you in your world too. 

  • Keep nothing in your head, you are unreliable.
  • Write down all your to do's or stresses on paper before you go to bed.  Keep a notebook by the bed if you get that stressed.
  • Check your calendar every morning.
  • Have a prep day before the start of your week for: food, laundry, and getting rid of the previous weeks leftovers (I don't mean food folks).
  • You must have an inbox and that inbox must be processed at least weekly.
  • Reserve one day a week for FUN, whatever that means to you. 
  • If you're reading it, take action on it.  Trash it, act on it or file it. 
  • It takes 5 seconds to put something away, so just do it.
  • Making your bed in the morning makes you more productive for the rest of the day.
  • Clean out your files at least once a year.
  • Pay someone to do the things you won't.
  • Have a vision and a plan otherwise you plan to do nothing and go nowhere.
  • Have a routine for those things important to you and put that routine in your calendar as a reminder.  Routine is not your enemy but rather your ticket to freedom.
  • You must have lists, but they too must be organized.  I'm testing the old five list system; projects, calendar, next action, waiting for and someday/maybe.  I'll let you know how it works.  These lists must also be used and reviewed at least weekly or they are pointless.
  • Drinking water instead of sixteen cups of coffee makes you not only more productive but also more creative.
  • Make love, sleep, friends and fitness on the list of important things that you make time for.

Comments

  1. AnnieCam :

    I like the red closer to Anna……it’s not so blinding. Word.

  2. Blake :

    Cherie, When are you thinking you will be ready for volunteers?

  3. Ali Nichols :

    Ugh…It was a rough day back after the holidays! Glad to be back at it though:)
    I like the darker red. Cherie…Is Verve planning anything for New Years?

  4. Cherie :

    I’m thinking we could do a WOD/game night. Wanted to do the lock out. but the new gym won’t be ready in time so we’ll have to plan that for next year.

  5. Cherie :

    Blake –
    My best guess Sunday through Saturday.

  6. Greg B. :

    Can’t wait and the Verve love is going to be in full effect for 2011.

  7. Cherie :

    Row 5
    Squat 18
    Pull-up 5
    Push-up 6
    Sit-up 13
    Total 47
    I could be off by one here sit-ups might have been 12, I’ll have to check the board.
    Talk about crapping out on round 6 each time! I was however happy with the squats as I’m inching that up old tabata PR 17. Matt said I games the squats, I did I’ll admit it, but I really wanted to get 18……

  8. Matt :

    Row: 9
    Squat: 20
    Pull-up: 4 (yup)
    Push-up: 10
    Sit-up: 11
    Total: 54
    Yikes… bad fuel for two weeks = shitty performance. I DIED! Back on the horse ready for 2011!

  9. Cha re: shit diet. As I was adding this up, I kept remembering that the numbers of some were actually LOWER so… I think I’ve got it now. The push-ups fried me fast this time. I started out with 10 and steadily declined in the most heinous of ways.
    Row: 6
    Squat: 10
    Pull-up: 3
    Push-up: 5
    Sit-up: 11
    Total: 35

  10. JimmyC :

    new name for tabata this-
    “The widow-maker” I think I had multiple heart-attacks and a stroke during this workout. WELCOME BACK TO CROSSFIT JIMMY’S

  11. James :

    Well, if the Chans are going to post to comments. . . .
    Row: 10
    Squat: 12
    Pull-Up: 6
    Push-Up: 7
    Sit-Up: 12
    Total: 47
    Overly gamed the squats. Definitely could have done 13. Might have been able to do 14. On the other hand, I should have gamed the push-ups more.

  12. Mas :

    Wow, bad diet=bad WOD
    Row- 6
    Squat-18
    Pull up-5
    Push up- 8
    Sit up-11
    Total-48

  13. Joylyn :

    Row 6, Squat 18, then cramped bad and got ill. Not pretty. uck.
    Although well hydrated today, maybe not much water/coffee ratio over the last week and it finally caught up with me after 4 days off.
    I’ll have to try Tabata This again soon.

  14. Cherie :

    YAY James!

  15. Cherie :

    PS it was indeed 12 on the sit-ups score of 46. Jimmy we tied :)

  16. nous allons louer une voiture pour le week-end*_*

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