Monday 110214


Three rounds for time:

400 m Run 
21 Kettlebell swings, 24kg (16kg)
12 Pull-ups

Compare to 2-18-2009

Post time to comments.

Lindsey kicking ass and taking names in the pm foundations.

Why does CrossFit work?

The easiest answer is that it works because it is empirically driven.  It's evidence based, if something is proven not to work, we change it.  In that way, CrossFit continues to evolve with the discovery of best practices.  CrossFit doesn't say our way is the best and only way, it says here is what we have found works.  Try it for yourself and let us know your results.

CrossFit also works because it has a plan.  Have you ever heard, "If you don't have a plan, you plan to fail?"  Fitness works the same way and CrossFit's plan is to increase work capacity across broad time and modal domains.  

There has never been a clear definition of fitness before this.  If you look up the definition of fitness it states being in good shape or physical condition.  What does that mean?  It's hogwash.  If you had to explain that to an alien, their first question would be, "what is good shape or physical condition?"  Now how do you answer that? "You know, good shape". Then the alien thinks; like a star, circle or a square shape?  You can see that is not a very scientific definition.  In order for something to be scientific it must be measurable, observable, and repeatable.  "Good shape" is not any of these.  However, increased work capacity across broad time and modal domains is very much measurable, observable and repeatable.  Why do you think we do all those benchmark workouts?  Why do you think we harp on you to log your loads and times?  We want to know what your work capacity is, whether it has increased or decreased and if you can do more faster.

Let's break this plan down.  Increased work capacity is the ability to do more work; lift heavier things, run faster, hit harder.  Across broad time; now that is why we want "Fran" to be short and intense and "Murf" to be longer and enduring.  If all of your workouts took 20 minutes or longer, you wouldn't be stressing all your oxygen pathways.  We want capacity in short, medium and long distances.  Modal domains, this means we want it all.  We want to be able to run 10 miles and back squat 300lbs.  We want to be able to do anything that comes our way, ANYTHING!

So the next time someone asks you why CrossFit works, tell them it is because CrossFit has increased your work capacity across broad and modal domains.  Can they say that about their fitness program?


  1. Luke :

    Helen is one of my favorite WOD’s. Bummed I can’t be there today.

  2. Matt :

    Me too Luke – a CrossFit classic!!! So deceptive.

  3. Jeff "CueBall" :

    10:51 w/ 20kg KB
    KBs were unbroken and PUs were 2×6 then (2) 3×4 except on my last rep of PU grip gave out and had to jump back up and man handle the bar. Forearms were pumped!!!

  4. Lisa Ward :

    Greetings Verve! The only Crossfit in the mountains is 30 miles each way for me. I was making that commute until the roads became too dangerous this winter. So, for the next 3 months I will be crossfitting on my own at a beautiful facility at the base of Beaver Creek. Thank you to those posting times,it really helps me to set benchmarks for myself. Miss you all. Come Ski! Vail is epic this year.

  5. Tobias Coffin :

    that was fun! great job everyone

  6. Tobias Coffin :

    and 9:23 Rx

  7. robyn :

    Yeah 4:30 class today, that was really fun! The energy level was amazing and pushed me harder than i would have done otherwise. Thanks to Cheresa for the fast run on round three, after you passed me, following you made me push myself….running is not my favorite:)
    Helen – RX 11:28!

  8. Dan W :

    Definitely a fun WOD! Thanks to Slaughter for being the proverbial rabbit, and congrats to Cess for crushing another Rx’d pull-up WOD!
    Mrs: 11:50 Rx Mr: 10:56 Rx
    P.S.- Great time Tobias and Robyn! Studs!

  9. One of your students, Bess, came and visited us for WOD here at CrossFit Jackson Hole today. Not only was she the only one to finish “Wittman” in under 25:00 Rx’d but she also PR’d on her snatch at 100 pounds! Check her out in action at 6am this morning:
    She obviously is a very well-coached student! Any time any of you come visit Jackson Hole please give us a heads up!

  10. Dan W :

    wOOt WooT Bess! Way to rep Verve chica!

  11. Nat :

    9:56 Rx. Stoked to get under 10:00. Need to push a little harder on the run. Really fun wod though, one were a a new PR should be in reach every time.

  12. heather s :

    Nice work Bess!!! I just checked out their website and you were the star!!!! Fantastic!

  13. Joylyn :

    Great job to all the Verve athletes today! Such a fun group of people to coach, and an honor to be around.
    13:40 Rx this morning in an awesome class w/Zac. 13weeks, only broke the pullups.

  14. David S :

    11:29 RX

  15. Mas :

    10:23. Must.. Run… Faster!! Hi Lisa!

  16. Dustin :

    10:47 as RX’d. could have cut off over a minute of time..but unfortunately i have to run on a treadmill in a busy gym. causes me to stop the treamill…run to a different spot, do KBS/PU, then run back start the treadmill and wait for it to speed up…in all is like a 30 second process, at least. can’t wait to get outta iraq..soon!

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