For time:

1000m Row

50 Deadlifts, BW

30 Box jumps, 24" (20")

Post time to comments.


Lean and mean, Sean Toal got three strict pulls yesterday – three away from his goal!

What's more simple than pressing a barbell from the racked position to an overhead position?  Well, lots of things really, but as far as movements that we do in CrossFit workouts – this is a simple one.  When I see a weighted barbell, the first thing I wonder is "Can I press that overhead?"  By being diligent in your set-up and applying proper mechanics during execution of the movement, you can really test your upper body strength.

Let's review the finer points of the set-up and execution of a good press.  Thinking from the ground up, we start by placing the feet at hip width and your toes pointed straight(ish).  Be sure to weight the heels!  The shoulder press is unique in that it is the only pressing movement where the knees and hips start and remain extended and locked out for the entirety of the movement.  Establish a lumbar curve by rotating the pelvis to the front of your body.  Tighten up the midsection and upper chest by taking a nice big belly-breath to help stabilize the spine. 

Next, the barbell will be racked high on the shelf created by the shoulders.  To create this shelf, bring your elbows in front of the barbell while it sits in the racked position.  The forearms should be positioned in a vertical orientation.  Close up your grip and be sure to wrap your thumbs, as not doing so is a surefire way to drop the barbell on your noggin.

The execution of the press is the easy part.  Simply move your chin out of the way by bringing your head back and press the bar in as vertical of a path as possible.  When your elbows are locked out and your shoulders are in an active position – you did it!  Re-rack the barbell on the shoulders if you have more reps to complete or rack the bar in stands if you're done. 


  1. Matt :

    I want to thank everyone for the well-wishing and positive vibes you’re sending. I’m excited now and I’m ready for anything. If I go down, I’m going down in flames… Thanks for the cards too – means a lot to have such a great group of friends.
    Go fast and take chances! See ya in a few days.

  2. Leslie :

    People…. What do you really think about the WODs not being posted beforehand? Honestly, I’m not loving it. Maybe if more people admit to feeling similiar, our beloved coaches will reconsider 🙂

  3. James :

    See! This is the problem! Now I’ve missed a rowing workout. I don’t ask for much in this life: a roof over my head, food on my table, Matt Chan on the podium at the Games…. And the chance to, every once in awhile, rock a WOD. I’m with Leslie, I want advance posting! Maybe one of the 6 am’ers could post it for us.
    On a more serious note, Matt, good luck at The Games. It looks brutal but you’ve been putting in the time, energy, focus and dedication to deserve this. You’ve earned the chance to kick some major ass and we’re all behind you.

  4. Danimal :

    MATT!!!! you’ve already done the work now its just time for fun. Have a great time man! We’re all super excited for you!
    On another note, I think late posting is a great idea (sorry guys). It really doesn’t matter what the WOD is, we’re going to do it anyway. Now I just don’t have that dread when the tough WODs com up AND its super exciting to show up and see what’s going on.

  5. Smitty :

    Good luck at the games, Matt! You better win. No pressure though.
    Have a great time as well!

  6. Holly :

    Best of luck to everyone in Cali this weekend! It’s time to get back into the swing of things. If anyone feels like holding me accountable to the 3 on 1 off schedule, I’ll take the help! haha.
    On another note, I love not having the workouts posted (sorry guys). It relieves my daily anxiety of psyching myself out allllllll day before a WOD and convincing myself that I am not capable of completing it. 🙂

  7. Luke :

    Matt, Cherie, and Team Crossfit Verve, enjoy yourselves. Very few people on this planet are capable of what all of you are to be performing this weekend. Stay positive, have fun.
    I’m with Danimal, I dig not knowing the WOD’s. Just me though.

  8. Gilles :

    Best of luck to all the Crossfit Verve folks at the Crossfit Games this weekend! It was a pleasure judging and watching you @ the Regional Games @ FRCF!
    Eric Gilles

  9. Natalie :

    I had the honor of meeting some of the members of Crossfit Verve at the Rocky Mt. Regional Qualifiers and I must admit, meeting such a kick ass group of crossfitters has not made being on the IR any easier. That being said, once healed and ok’ed by a doc, I can’t wait to join the affiliate of champions!
    Good luck this weekend!!

  10. Catherine :

    Good luck in CALI! You can do eeeet!
    I’m undecided on the posting/not posting of the WODs. True, I’m going to be there anyway, so whatevs. It is nice to change things up every now and then. Teaches us to be flexible I guess.

  11. Good luck at the Games Matt! We’re all pulling for you up here in the Fort.

  12. Erin :

    Good luck Matt and CF Verve!! Kick some butt in Aromas! Matt you are an inspiration! Can’t wait to see how you do. Good luck to all of you putting it out there for the CF Affiliate Cup! Make Verve proud! I wish I could be there with you but I will be torturing myself in other ways this weekend!
    In regards to the WOD postings the day after…I don’t mind it but the only thing that is tough for me is when I am on duty and want to do the WOD at work…any thoughts on that for other firefighters who work 24’s or 48’s?
    See you all soon!

  13. Erin :

    P.S. TOAL you are looking LEAN and are a bad ass! Way to go on your pull ups! Only a couple more to go! You can do it!!!

  14. Tim Keefe :

    Verve Team….best of luck I will be checking the website all weekend for updates. Special note to Matt good luck man, you have prepared hard to get to this position now its all about getting mind right. “What the mind can concieve and believe, the body can achieve” We believe
    -Tim K.

  15. Joei :

    Matt- I’d wish you luck, but I don’t think you need it! You’ve worked and trained so hard for this! You will do AWESOME, you’re incredibly strong mentally and physically and can achieve anything you set your mind to! We’ll be cheering you on from Denver!
    I look forward to hearing all about it!

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