For time:

21 Thrusters, 115#/75# (50% 1RM push press)

12 Muscle-ups

15 Thrusters, 115#/75#

9 Muscle-ups

9 Thrusters, 115#/75#

6 Muscle-ups

Post time to comments.


Faye receiving a clean in a great front rack.

Foam rollers offer many of the same benefits as a sports massage, without the big price tag.  The foam roller not only stretches muscles and tendons but it also breaks down soft tissue adhesions and scar tissue. By using your own body weight and a cylindrical foam roller you can perform a self-massage or myofascial release, break up trigger points, and soothe tight fascia while increasing blood flow and circulation to the soft tissues.

The superficial fascia is a soft connective tissue located just below the skin. It wraps and connects the muscles, bones, nerves and blood vessels of the body. Together, muscle and fascia make up what is called the myofascia system. For various reasons including disuse, not enough stretching, or injuries, the fascia and the underlying muscle tissue can become stuck together. This is called an adhesion and it results in restricted muscle movement. It also causes pain, soreness and reduced flexibility or range of motion.

Myofascial release is a body work technique in which a practitioner uses gentle, sustained pressure on the soft tissues while applying traction to the fascia. This technique results in softening and lengthening (release) of the fascia and breaking down scar tissue or adhesions between skin, muscles and bones.  Myofascial release has also been shown to relieve various muscle and joint pains such as IT band syndrome and shin splints as well as improving flexibility and range of motion.

Foam rollers are inexpensive and with a bit of experimentation you can target just about any muscle group.

- From Foam Roller Exercises for Easing Tight Muscles by: Elizabeth Quinn


  1. Matt :

    $100 off the best weightlifting shoes out there…
    If you are the right size, this is an awesome deal.

  2. LADIES!
    This is the reminder for the Arbonne skin care party at Monique’s this afternoon at 4P.M.
    Paleo/Zone friendly snacks will be served.
    Experience an exciting line of herbal and botanical-based healthy, beauty and wellness products that are pure, safe and beneficial with all the other lovely CrossFit Verve ladies.
    If you have any questions, please call Monique at 720-317-9137 or Catherine at 720-297-9620.

  3. Miranda 801 :

    I am so doing this. Meat…let me know if you did this and what you got.

  4. Stuck at the station without high rings (& motivation). Guess I’ll work on some tricep extensions….
    I kid, I kid. How was the wod? I’m guessing those thrusters sucked the life out of ya.

  5. Miranda 801 :

    I haven’t done it yet. I think I will do it on Tuesday as tomorrow is an off day for me!

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