Monday 120820

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

Back squat
40% x5 reps
50% x5 reps
60% x5 reps (only)

Then, for time:
25 Kettlebell swings, 32kg (20kg)
5 Wall ball shots, 20# (14#)
20 Kettlebell swings, 32kg (20kg)
10 Wall ball shots, 20# (14#)
15 Kettlebell swings, 32kg (20kg)
15 Wall ball shots, 20# (14#)
10 Kettlebell swings, 32kg (20kg)
20 Wall ball shots, 20# (14#)
5 Kettlebell swings, 32kg (20kg)
25 Wall ball shots, 20# (14#)

Post loads and times to comments and BTWB.

The CrossFit community around the world is full of amazing people and here at Verve we are no different.  Our diverse group of athletes ranges from five year olds to seventy-four year olds.  Professional men and women such as lawyers and financial advisors, teachers, law enforcement officers, paramedics, stay-at-home parents, nurses, retirees, and students just to name a few are all athletes at Verve.

And each of you has an amazing story, you each have movement, mobility, struggles and accomplishments that are completely unique to you and no-one else.  You have your own reasons for choosing CrossFit, your own path that brings you through our doors day to day.  As coaches, we are lucky enough to get to know each of you, your story, your path, and whether you like it or not, we know your movements and tendencies.

What do you know about your neighbors though?  Did you know that he’s climbed some of the world’s tallest peaks, or that she is an amazing interior decorator, or that he jumps out of perfectly good airplanes?  Did you know that that woman has the patience to teach middle school kids everyday or that he comes into CrossFit everyday just to keep up with his two little boys as they grow up?  You have a special privilege of sweating, working hard, and demanding the best of yourself in front of these peers on a daily basis.  They cheer you on, no matter if you’re first or last, no matter the obstacle, they (and we) are proud to call you CrossFit Verve family–it’s a common bond.

We love to support you as our athletes.  We are honored that you call us your home away from home and share with us some of your fears, and your triumphs each day.  So be sure to meet someone new, or find out their goofiest nickname as a kid, share a high five, and thank them for what they do.  

Here’s a great new paleo blog via our very own morning cheery personality, Mary Catherine.  Check it out, it’s fantastic!  Nourish Paleo Foods.  We are big fans!


  1. I love this post. It is always fun to get to know other Ververs and learn how they spend the other 23 hours a day when they aren’t throwing around barbells.

    Thanks very much for your kind word about my blog. I appreciate it. 🙂 If anyone wants to share one of their favorite recipes, just let me know. I’d love to have you do a guest post.

  2. Tim Keefe :

    Ben…your my hero!

  3. James (O.G.) :

    I want to be Ben when I grow up.

  4. bill :

    Damn Ben you look amazing! You put 40 year olds to shame when they say “im to old to do that”

  5. Russell :

    Wow, Mary Catherine,
    great blog. Just added it to my daily reads. Always need good cooking ideas.

  6. Angie :

    I work out next to Mary Catherine many mornings a week, and now not only can I admire her Rx workouts, but her awesome blog as well. Love discovering how each Verve member is his/her own “star!”

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