Thursday 120315

Weighted pistols 5-5-5-5-5

To count, 5 reps with the same weight must be performed on each leg.

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Personal Records - 11/2011 til now

What is it that you want to accomplish before the close of 2012! 

This week we will be creating a new personal record board, but this time it will have a twist.  We want you to 1st claim what it is you plan to do.  For instance; I will get 2 double unders in a row, by 12.12, CC.  Then we will have a second board for accomplishments; I snatched 130# – CC.  There is nothing cooler then watching and helping people achieve new things.  Blow up the picture above and read it if you don’t believe me, IT’S AMAZING!

Just this evening an athlete mentioned to me, it’s time I learn double unders.  Heck yea it’s time, so declare it to the Verve family on our new   MISSION and ACCOMPLISHED board! Here is all you need to do:

1. Have a mission: I want to walk a continuous 20m on my hands.
2. Create a realistic time frame:  I can currently walk 5m only hands so 20m’s isn’t too unrealistic. I believe I can do it within 2 months.  (being realistic is key and if you need help with this ask a trainer) 
3. Create a plan: In order for me to walk a continuous 20m’s on my hands I have to practice.  I will include handstand walking into my warm-ups 3x a week for 5 minutes at a time.  Be cautious and make sure you are not over doing it.  Note that I added my handstand walking into only 50% of my warm-ups, not 100%.  This will not only keep it fresh by prevent over training.  
4. Write your mission on the board and in your calendar.  Each day you are “scheduled” to “practice” your new skill have an alarm  go off as a reminder. 
5. Keep track of your progress and adjust your methods as needed. 


As many of you know we will be hosting the CrossFit Kids course at Verve this weekend.  Therefore we will only have 1 am class each day at 7:30am which will be a WOD that is not 12.4.  If you are unable to make it in on Friday or actually want to do 150 wall balls twice, CrossFit Roots has opened it’s doors to all Verve athletes on Sunday during their Open Shop times starting at 10:30am.  Once you get there you can sign up for a heat and get your WOD on.  Thank you ROOTS!  Check out their website here for more information.


  1. Patrick M :

    I set SMART (specific ,measurable, attainable, realistic, timely) goals with with my students all of the time and it helps to track progress and celebrate successes.
    Here are two quotes I have in my room that are pretty appropriate for today’s post.

    “If you aim at nothing, you’ll hit it every time. ”
    ~ Unknown

    “The greater danger for most of us is not that our aim is too high and we miss it, but that it is too low and we hit it.”
    ~ Michelangelo

    Where will you be by the end of the year??

  2. CrossFit Verve :

    Thank you Patrick! Okay people what are your goals. My is to walk 20meter continuously on my hands by May 4th. – CC

  3. Rachel :

    Patrick, I absolutely love those quotes, awesome motivation!

    I will admit, I do not like to tell my goals except usually to a few people…but this will be good for me to put them out there. My first goal is to be able to link my double-unders (at least 10 in a row) by mid-April. And my second goal is to be able to get a handstand push-up by the end of July.

  4. Leslie :

    I got my box jumps 😉 I want to do rope climbs- both up and down- All the way 🙂

  5. David S :


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