Thursday 100930

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With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able.

Use as many sets each minute as needed.

Post number of minutes completed to comments.

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Lt. Col. Reeman, representing with the Verve team at the Metro Dash.

Building a Capacity 

We've all done it – jumped into something blindly with both feet without testing the water first …and we've all gotten burned because of our eagerness.  Surely, this sort of enthusiasm is admirable, yet we don't encourage it due to the potential for injury.  

Take for example the GHD sit-up or the butterfly pull-up.  Without fail, athletes that have attempted workouts incorporating the GHD sit-up have found themselves undeniably crippled.  Others have pieced together fragments of a butterfly pull-up and completed a workout utilizing their new skill and paid the price with tenderized flanks.

The lesson that we'd like to impart in this little note that when you are learning a new skill, build a capacity over time.  Sometimes the stimulus elicits a response that you weren't expecting.  But a wise approach to learning new skills would be to start with a relatively low dose of the stimulus and see how your body reacts.  As you get stronger and your body adapts to the stimulus, then think about adding intensity to the equation.  

Remember: having to recover from a mistake costs you time away from the gym and doesn't make you any fitter.  Building a capacity over time makes you stronger and smarter. 

Saturday's classes are cancelled due to the USAW/CF meet in Colorado Springs.  With that said, we'd still like all interested athletes to show up at 9am at Verve for a workout. No sign-up is necessary, details will be posted and all are welcome.  

━ Past WODs

Wednesday 240320

As many of you have noticed, MBO is no longer available. We are switching to Beyond The Whiteboard for scheduling and membership charging...

Wednesday 240103

Bring a Friend Week(s) Starting January 15th and running through January 27th, we will be having Bring a Friend Weeks. If you have friends...

Sunday 230917

Every minute on the minute for 25:00 Minute 1 15 Calories on the rowerMinute 2 10 Toes to barMinute 3 15 Calories on the bike...

Saturday 230916

With a partner With a 22:00 5-10-15-20-25Power snatch 135#(95#)15-12-9-6-3Ring muscle ups Run 200 meters together after each set With the remaining time:Build to a heavy power snatch Scores =...

Friday 230915

Every 2:30 x 54 Front squats*Use the back squat weight from 090823For time:50 Wallballs 20#(14#)Row 250 meters20 Ab mat sit upsRow 250 meters35 Wallballs...
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