Tuesday 091222

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Four rounds:

1:30 Row (for calories)

1:30 Sit-ups

Add calories and reps together for all five rounds for your total.  Rest as needed between efforts.

Post total to comments.

058 
Craig from our December foundations with a great looking thruster.

It should be drilled into your head by now that CrossFit is all about constantly varied, functional movements performed at high intensity.  It should also be pretty clear that by constantly varied, we are referring to different movements, different durations, and focusing on different metabolic phases.  For instance, yesterday we completed a workout for a max load of three repetitions – a movement we haven't been done since the 5th of December.  The workout was set to focus mainly in the phosphocreatine metabolic phase, which lasts arpund 15 seconds.  Today, on the hand will be a shorter duration glycolytic phase, incorporating two movements, with a set duration.

Your body is being stressed to the max by training in this "keep you guessing" method.  One portion of training at CrossFit Verve that is often overlooked by our athletes – not training (a.k.a. rest days).  We want you to be able to give your all during every workout.  If you're on day six and you're dragging ass during your workout – you aren't reaching your full potential and you are probably doing more harm than good.  This doesn't mean pick and choose which workouts you want to come in for (you know who you are, skipping certain days!).  We ask that you try to follow a consistent cycle if possible – ideally 3-on, 1-off or 5-on, 2-off

Our next Foundations starts January 4th, we have two classes offered for January one at 9am and one at 7:30pm.  They both met Monday, Tuesday and Thursdays, last class of the month is January 29th

━ 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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