Back Squat
5-1-5-1-5-1
Then 3 rounds for quality:
12 Alternating reverse lunges @ 60% of 1 RM (6 per side)
12 Alternating single leg box jumps, 24″(20″), (6 per side)
Rest 2 minutes between rounds
Post loads to comments and BTWB
**The AM rowing class is cancelled today.**
Calling all interested competitors!!
We have had many of you asking us if/ when we plan on having a competitor program. . . well that time has come. Verve has reached outside of its walls and purchased a program designed for the more competitive athlete. We will be implementing this program in the next few weeks, our goal start date is October 19th. This program was written by Matt Chan and Eric O’Connor, two athletes very familiar with the competitive world. This program will not cost anything to those participating in it, with that said, there is a list of requirements that need to be met in order to participate:
–10 gymnastics skills including 5 unbroken muscle-ups for men and 3 unbroken muscle-ups for women
–7 weightlifting maxes including bodyweight snatch and 1 1/4 bodyweight clean & jerk
–4 mono structural demands that includes 75 unbroken double unders
*These requirements, along with the rest of the list, will be made available via email to those interested.
We also have some rather high expectations for this program. It will be scheduled Monday/ Tuesday/ Wednesday 7pm-8:30pm, Friday 6pm-7:30pm, and Saturday morning 8am-9am. This program is 5 days per week, which is why it is our expectation that this is the only thing you are doing. It is not designed for anyone participating to add in additional programming or additional WODs. The programming will be given the day of, and it is expected that it will take place as a group during the class times listed above.
Inevitably we will get questions regarding missed days/ schedules/ availability. . . simply put, if you want it enough, you will make it work. That’s an aggressive statement and a hard line to take, but it really comes down to what you want as an athlete. How serious do you want to take your training and how hard are you willing to work to reach your goals? We are providing the training to get you there, are you willing to provide the time?
This program will run from October 19th through to the 2016 CrossFit Games Open. If you are interested in this program, please email me (courtney@crossfitverve.com) and CC Eric (eric@crossfitverve.com) on or before October 12th. I will send you back the requirements list. Please look it over carefully. We will require that you are able to do all but 1 thing in each category, meaning there are 10 gymnastics skills, we need you to be able to do at minimum 9/10. We need at minimum 6/7 weightlifting maxes met and 3/4 mono structural.
Please do not look at this as, “because I can’t do certain things I don’t get to participate”. The purpose for the requirements are to make sure any athlete participating will get from the program it’s designed intent. If you do not currently meet the requirements, then the idea would be that the list helps you gauge your own future training. Maybe gymnastics movements are your achilles heal, only to be made so obvious when written on paper in front of you. Then that is where your focus needs to be. Almost every competition, in the RX division, has muscle-ups and handstand push-ups. If you want to be competitive these are skills you need to have. Putting the cart before the horse does not build progress or improved performance, it builds frustration.
When you sit down and decide to email me, think to yourself “why do I want to participate in this program?” It’s an answer I’ll be wanting to hear.
