Thursday 110317

Tabata deadlift, 135#/95# 
Run 1 mile

A tabata interval is :20 seconds of work, followed by :10 seconds of rest for a total of eight intervals.  Deadlift is to be held at extension during "rest" time. Run time begins at completion of final :20 seconds of work.

Post score and time to comments.

IMG_0024
Josh, moving so fast the frame is blurry.

CrossFitters from near and far are invited to attend the CrossFit Open hosted at CrossFit Verve this Saturday from 8:30AM until 1:00PM.  

Be at the gym and checked in no later then 30 minutes prior to your heat.  Sign up here to attend.  Cost is simply a $20 drop-in fee, unless you are a CrossFit Verve athlete.  

The Best Shape of My Life Challenge… nearing completion!

Over the past few days, I've noticed more and more Verve athletes looking their best.  I mean, thinner, more muscle mass, better looking skin, and even happier.  Now it's time to find out if your insides match your good lookin' exteriors.

This Friday and Sunday are your opportunity to get your blood work, pictures, measurements, and a logbook check.  Sign up for blood work is located outside of the office and spaces are limited.  Because of number of people involved in the Challenge, these are the only days that we can collect all the data, so plan ahead.  We can't wait to see the changes you've made!

Comments

  1. bill :

    You have to hold the weight up during your “rest”…erroneous!!

  2. Amy :

    In Dayton and did a drop-in WOD with my 64 year old father. 3×5 Backsquats followed by “Death by Burpees”. We were the two lankiest people there by far. Sad I am missing this Saturday’s open! Good luck everyone!!!

  3. Tobias Coffin :

    Sorry I didn’t make it in this morning Cherie. I was writing a paper till 1:30 in the morning and I slept through my alarm. I’ll see you friday and saturday though for sure.
    Happy St. Patty’s Days everyone!

  4. Keith :

    Cherie, I won’t be competing this year (watch out 2012!) but want to volunteer. The Verve family is one of the most alive and accepting I’ve ever encountered and I want to be there to help.
    Sign up or just show up?
    Keith

  5. matt :

    +++++Volunteer Info+++++
    If you are interested in volunteering this Saturday, we’ll need help from ~8:30am until ~2:00pm. Food and beverage will provided (meat, beer, and water).
    Please email Volunteer@crossfitverve.com
    Thanks so much!!!

  6. Rich :

    7 Cases of beer will be arriving tonight – more on the way tomorrow as well!

  7. Sarah Lev :

    SOOOOO excited for Sat!!!!! Ready to kill it and show those other gyms why Verve is the best!

  8. Courtney :

    Did this at work and used my fancy schmancy new tabata timer. . . yeah there’s an app for that. :)
    64 + 7:20 mile. . . took 30 sec off my best mile time!!! This one definitely killed my grip though. Happy Day o’The Irish!!!!

  9. David S :

    66 + 6:36 mile RX

  10. Cherie :

    93 8:04 rx thanks Nat for vein a great team mate

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