Thursday 130307

Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
75 pound Snatch, 30 reps
30 Burpees
135 pound Snatch, 30 reps
20 Burpees
165 pound Snatch, 30 reps
10 burpees
210 pound Snatch, as many reps as possible

Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
45 pound Snatch, 30 reps
30 Burpees
75 pound Snatch, 30 reps
20 Burpees
100 pound Snatch, 30 reps
10 burpees
120 pound Snatch, as many reps as possible

Post time to Open score sheets and BTWB

Verve buzzing on a Monday night!

 If you haven’t signed up the OPEN, do it here.  Make sure to select Verve as your affiliate AND sign up for the Verve team.  

Hydrostatic Body Fat Test bus will be at Verve on Monday and Tuesday of next week.  Click the days below to sign up.



Paleo night out at Limon Restaurant. It will be this Saturday at 5:30 P.M. It will be a three course meal, $30 per person + tax and gratuity. We will have a sign up sheet here at Verve. We will need to have you sign up by Friday night so we can make the reservation. The reservation will limited to 20 people.

The OPEN starts today!  Get Some!!

Exercising close to bed time, good or bad?  According to a new study it may not be a bad as commonly believed.  Exercise, even in the evening is linked to better sleep according to a new study by the National Sleep Experts.  Side note, how does one get on the National Sleep Expert team?  I digress, according to the new study people who exercise at any time of the day, even close to bed time, report better sleep and feel more rested than those who don’t exercise.

Barbara Phillips, a University of Kentucky sleep medicine specialist who worked on the study says, “The idea that exercise late in the day is bad for sleep was always based on conjecture and anecdote.  The theory was that the stimulation of exercise, combined with rises in body temperature, would keep people awake.”

This study results bode well for us that can only find the time to workout late a night.  In one study, researchers took 30 adults and had them ride stationary bike for 3 hours and then go to bed just 30 minutes later.  The study participants reported no ill affects in their sleeping in either their quality of sleep or the the length of sleep.

A large survey of 150,000 people was conducted and here are the takeaways:

• 83% of vigorous exercisers reported very or fairly good sleep quality, vs. 56% of non-exercisers.

• 67% of vigorous exercisers reported a good night’s sleep on all or most work nights, vs. 39% of non-exercisers.

• Exercisers and non-exercisers reported about the same amount of sleep, just under seven hours a night.

Bottom line, keep working out and you’ll enjoy better and longer sleep.  Unless ninja dreams keep you awake like they do Luke.  No amount of exercise can help that.  



  1. Luke :

    The only way you would know if I have ninja dreams… Is if YOU ARE A NINJA!. Get out of my head Clancy!

    BTW, this workout looks awesome.

  2. Dan B :

    Hi Team,

    Is there a way to confirm what my split time was for the round? I didn’t end up taking note of that just the reps that I completed. The games site seems to require both


    • Dan M :

      Same question here. Maybe someone could send out an email blast with our split times? I forgot to take note of it as well.

      Dan M

  3. Rachel Parker :

    Same question as Dan B.. Also are we allowed a do-over?

    • Luke :

      Rachel, you are allowed a do-over. We have times scheduled on Sunday to perform the workout again if you’d like, but will also provide people opportunities to do it at Oly classes tomorrow, seeing as how… it’s basically an Oly WOD!

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