Monday 140915

For time:
10 Muscle-ups
20 Calorie row
30 Toes to bar
40 Hip extensions
50 Dumbbell thrusters, 40# (25#)
40 GHD sit-ups
30 Second freestanding handstand hold
20 Calorie row
10 Muscle-ups

Post times to comments or BTW.

Aerobic Capacity Seminar Flyer2 at CrossFit Verve

Reminder – Aerobic Capacity Seminar w/ Coach Chris Hinshaw on Sept 27th! Check out the Events page for more information.

The 4 Un-debatable Fundamentals of Training

I came across a great article over the weekend and wanted to share it with you.┬áRegardless of your “flavor” of training, here are the four things that ALL effective programs/methods/styles have in common. In my mind, this is undebatable. If you lose one, you lose the effectiveness of the program. CrossFit does an amazing job of developing competency in all of these domains, which is one reason it’s such an effective program.

  1. Movement – because moving is better than not moving. Regardless of ‘how’ you choose to move (Zumba, CrossFit, Endurance Training),┬ámovement IS the most important thing we can do with our bodies.
  2. Strength – because who doesn’t want to be able to physically dominate their environment? Maybe that’s a touch aggressive, but being strong is better than being weak. I’ve yet to be proven wrong.
  3. Conditioning (or Work Capacity) – often misunderstood, work capacity is your bodies ability to do work (regardless of time, intensity or modality). The more work capacity you have, the more efficent and effective you become in your chosen activity.
  4. Technique – because injuring yourself SUCKS (and for the record, a lot of injuries in CrossFit can be eliminated with good technique!). This means taking a joint through a full range of motion, using the correct muscles in the correct sequence. Good technique leads to good form, and good form leads to optimal function.

And let’s be honest – strong and fit humans are harder to kill and generally more useful. Kaboom.

Check out the original article by clicking here.


  1. rob bell :

    Awesome post!!

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