Monday 120730

Start by taking 10% off 1RM back squat, then add 20#

Back squat
65% x5 reps
75% x5 reps
85% x5 reps +

Weighted dips, 3×10 reps

Strict pull-ups, 2x max reps

Post loads and reps to comments and BTWB.

Ginger in a strong position with shins vertical, shoulders over the bar, and neutral spine.

Soooo, you might be saying, “Hey self, summer is flying by fast.  I wonder what fun times Verve has planned for me this month.”  Well, let’s lay a taste of it down for you!  Mark these in your calendars people!

Saturday, August 4th  @ CrossFit Verve:  We’ll be hosting a special Memorial WOD for the victims of the tragic Aurora Century Theater shooting.  During normal classtimes and open to everyone in the community to participate, we’ll be hosting multiple heats, scalable to all abilities.  We are asking ALL participants to bring in a reciept of donation of $12 minimum to the GivingFirst organization or the Jessica Redfield Scholarship Fund.  We’ll also have the computers available for you to donate onsite at Verve.  Come workout hard and sweat next to your community for this great cause close to our hearts.

Tuesday, August 7th @ CrossFit Verve:  August Foundations begins and runs until August 27th on Monday/Tuesday/Thursday evenings at 7pm.  Class size is limited and fills fast as always.  Don’t miss out!

Saturday, August 18th @ Berkeley Park:  Swimming Workshop and WODs at 9am and 10am.  Cost is FREE to Verve members, $10 non-members.  We’re moving it back west this time so we can enjoy some more cannonball contests AND barbecue at the park following the classes.  We’ll have the slackline out, grills going, and multiple games ready for you.  Please bring your families and be prepared to have fun!  CrossFit Verve FUN in the SUN day.  CrossFit Kids will also be held outside on this day at Berkeley Park so they can join the fun.  

Comments

  1. Patrick M :

    Hi there Ververs. I am missing you all a ton and look forward to getting home soon. Although I have some more vacation fun planned for a couple of week.s.

    I am sure you are following the Olympics, but I ran across this World record that was broken today.

    North Korea’s Om Yun Chol, all of 5 feet and 123 pounds, won a gold medal by lifting an Olympic record 370 pounds in the clean and jerk – more than three times his body weight.

    See you soon. XOXO

    Patrick

  2. Scotty :

    Wondering what your thinkin for weights for weighted dips? And rings or straight bars on dips? thanks as always!
    Scotty

    • Joylyn :

      Hi Scotty,
      We are doing the dips on the p-bars today, it varies weight or assistance per every person.
      Good luck!

  3. Anthony :

    My second Verve workout – first post

    Squat
    155×10
    175×10
    185×10

    Dips 25/35/50#
    Strict Pullups 15×2. (10UB)

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