Saturday 100403

"CrossFit Total"

For max load:

Back squat

Shoulder press


For rules and more information about the CrossFit Total, read Mark Rippetoe's CrossFit Journal article from December 2006.  It can be downloaded here.

Post total to comments.

088 030 

And the Winners are……

Amanda Kennedy and Blake Hansen!  Congratulations you two! 

Amanda and Blake were among many that had amazing results.  Amanda lost 12 pounds, 4 inches off her waist and 4 inches off her hips.   Her average body composition change was an astounding 9%.  Amanda your hard work is paying off keep it up. 

Blake also lost 12 pounds and 4 inches off his waist.  His average body composition change was 9.5%.  WOW!

Not only did they both have significant body changes but have both been very committed to getting their workouts in.  Blake even saw a significant change in his PT test for the Marines, this last month.

Congrats you two, we are so happy your road to health is paved.

Runners up will be announced on Tuesday!


  1. Dan :

    OOOOOOH SNAP!!!!!! THE CF FkN T!!!!
    P.S. Congrats Amanda and Blake. Nice work guys!

  2. Greg B :

    Way to go you two keep kickin booty!

  3. Congrats you guys!!! Great job! 🙂

  4. Matt :

    So happy for you two (& everyone else). Kill the Total!

  5. derek :

    that is awesome!! and I can defiantly say from working out in the noon class with Amanda she has gotten a lot stronger too.
    btw I am wrestling tomorrow and can’t make it in for the C F total but I am dying to do it again, any way I can do it later in the week

  6. tiffany :

    AMAZING! congrats you guys!

  7. gerson :

    right on amanda n blake!

  8. tiffany :

    DEREK!!!! good luck tonight, wish i could be there, but will be heading to loveland for family easter fun time. =) next time!

  9. Nat Ridder :

    Nice jobs Amanda and Blake, also nice t-shirt Blake.

  10. Justin :

    Amanda and Blake, awesome work. Keep it up.

  11. Amanda K. :

    Thank you all for the sweet congrats! Congrats to you Blake!
    I want to thank everyone for being so supportive at Verve and outside of Verve. Matt and Cherie, you two have made such an impact in my life. Caring so much about what I do and teaching me to be better and stronger is something I will have for the rest of my life. I am regaining myself everyday and it’s with the support of all you great people at Verve that help me to do so. It hasn’t been too long since I’ve been a part of Verve but I cannot imagine what it would be like without you guys.
    Well, that’s enough mushy stuff. xoxoxo.

  12. Blake :

    Thanks for all the accolades. I want to second Amanda. Although I have only been a part of crossfit for two months I know that the huge strides I have made are all due to the fantastic trainers of Verve. And I would be remiss to not mention how great my fellow 7amers have been. Congrats to Amanda and the runners-up.

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