Monday 130422

20 rep Back Squat
Take 60% of 1 RM from Monday 4/1 and add 10# (if 1RM <200#, add 5#)

As many rounds as possible in 10 minutes:  

5 Chest-to-bar pull-ups
5 Chest slapping push-ups
5 2-for-1 Wall-balls

Post load and times to comments and BTWB.

Peter, getting under the bar.

You’ve gotta walk before you can run.

CrossFit is all about intensity right?  No, I’m not talking about the yelling, screaming, dumping weights from overhead, chalking you face, tearing your shirt off and pound on your chest sort of intensity.  I’m talking about measurable intensity – also known as power output.  The more intensity we’re able to pour into a WOD, the more we’ll adapt and benefit from it. But….

Yes, there’s a but.  Two things must be in place before introducing the concept of intensity – sound mechanics and consistency of those mechanics.  We drill this into every athlete’s head as they finish their foundations, but once you get sucked into the vortex of a group WOD, sometimes logic and common sense go out the window. Unfortunately, that’s how people get hurt.

By taking the time to learn, practice, and perfect your mechanics on each movement, you’re setting yourself up for success.  By being able to complete mechanically sound movement consistently well, time and time again – you’ve opened yourself up to the world of intensity.  What is your achilles heel?  Are you ready to work on it until it becomes a strength rather than a weakness?

**Please join us this Friday, April 26th at 7:30pm for Verve Night Out at Eden, a local restaurant that has put together a delicious paleo buffet for us!  They will have a cash bar available for some good libations, and there will even be a DJ hitting the jams around 9. We have also been invited to Drag Nation at Tracks for more night time craziness and dancing. The cost is just $10 for dinner at Eden, tax and tip is not included.  Sign up at the front for either dinner, dancing, or both!  


  1. James (O.G.) :

    My achilles heel is my achilles heel. I can work on it as much as I want, but it’s still going to be my achilles heel. Hopefully, it will stop hurting, though.

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