Friday 110422

As many rounds as possible in 12 minutes of:

4 Ring dips
6 Supine ring rows
8 Burpees

Post time to comments.

Wrede killing 11.5.

Come one, come all this weekend to Verve for the CrossFit Open WOD 11.5

The 2011 CrossFit Games Open have begun, come join us Saturday at CrossFit Verve as a spectator, athlete or volunteer. Here's the scoop…

Athletes must be here at 9am to sign-up and heats start at 9:30am and run on the half hour. We plan to be done by noon, so don't delay in getting here.

Who's invited? ALL

Location: 3344 Walnut Street Here is a map

Parking: Please park either in back of the building in the lot or street. NO PARKING ON THE SOUTH SIDE OF THE BUILDING, this is for the ICE Factory and car have been known to be towed.

Beer: Free while supplies last, thank you Coors and Rich! Must be 21!

Please review the CrossFit range of motion standards here as they will be strictly enforced.

WOD: We will be doing only WOD 11.5, CrossFit Roots will be hosting 11.6 on April 30th.

Questions? Post to comments.

Stress… Pressure… Nerves.

Sometimes we come into Verve to get rid of them. This gives us a chance to take the stress of jobs and daily life, put it on the back burner for a while and do something healthy for our body. But does coming in and seeing a certain WOD or movement on the whiteboard ever create stress? Does the thought of doing a workout with a judge and people watching/cheering only take the fun out of it for you?

Your body reacts to this stress. Your breathing rate increases, your heart beats faster. If you're not careful, this tension can cause your body to want to get your task done as fast as possible. This isn't always bad if it's a workout for time, right? Maybe, maybe not.

Why do some athletes find success under pressure, while others can't seem to break? In a study published about the experiences of athletes during their greatest moment in sports, "….more than 80 percent of [them] said they felt no fear of failure. They weren't thinking about their performance. They were immersed in the activity, in the zone. The probability of achieving the outcome you want increases when you let go of the need to have it."The Mind Gym, by Gary Mack.

So when the time comes that you see a movement that's a "goat" for you, you see a workout that plagues you, or when you are in front of a crowd, ask yourself what is the worst that can happen? You are supported by trainers and athletes that are always rooting for you to do your best, but will give you a pat on the back and high-five no matter how it goes down. That you are putting yourself through this pressure in the short-term everyday so you can live an awesome, active, long life ahead of you. That you've put in that hard work and training, so it's time to let it shine. Remember a time when that pressure has worked for you, and focus on your task. Only let everything and everyone else come into focus when you yell, "TIME" with your last breath and collapse, knowing that you're only getting better and stronger day by day.

Stress gets a bad rap, let it bring out the best in you.


  1. Dane :

    7 + 10. went to purple bands on dips.

  2. Jo :

    A bunch of us have been talking about road tripping to the games in CA. The plan is to leave that Thursday the 28th, stop in Vegas that night, and get to LA friday. Lots of games watching/cheering, but also getting some fun beach time. Then we plan on heading back Monday I think…we should probably start making arrangements so email me at or ali at if you are in!!

  3. matt :

    That sounds SOOOOOOOOOOOO rad! I wish I could go with you guys!

  4. I heart Wrede. What a great soul.

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