Back squat 75% of 1RM 5 X 4

Followed by:

"Tabata Something Else" 

With a continuously running clock, complete 32 intervals of 20 seconds of work, followed by 10 seconds of rest.  The first 8 intervals are pull ups, the second 8 are push ups, the third 8 are sit ups, and the last 8 are squats.  There is no rest between exercises.

Post reps to comments.

Last done February 12th 2009 and November 13th 2008.


Eggbeater drills.  Can you name the faces?

Events, Events, and More Events…

This Sunday the 16th, Donna Pryer and family will be hosting our first Verve Potluck.  The potluck is meant to bring zone concepts to socializing.  So bring a food that is primarily protein, carbohydrates, or fat.  There will be a sign-up sheet at the gym, so please if you plan to come, sign-up and let us know which macro-nutrient you are bringing.  Details are: Sunday the 16th from 5pm to 7:30pm, @ 2299 W. 33rd Ave. Wyandot, sorry no dogs, and kids are more than welcome.  

On the subject of food, CrossFit Roots in Boulder is hosting Dr. Loren Crodain for a discussion on The Paleo Diet.  It will be Thursday, September 17th at 7pm. Tickets are $15 and must be purchased in advance at CrossFitRoots

MBS CrossFit is hosting a National Association of Strongman/Strongwoman competition this Saturday the 15th.  This looks like a great way to test your fitness and a ton of fun too.  The competition includes: log press, truck/tractor pull and stone obstacle navigation.  Check out MBS CrossFit for more details and Download Strongman at the Flightline[1]for the flyer. 

Coming up September 12th – 13th is the Colorado Open hosted by Front Range CF.  This competition will be held at FRCF in South Denver.  It will be four CrossFit WODs in a two day period.  Your placement in all four events will determine your overall standing.  This event will test your ability to perform constantly varied, functional movements at high intensity.  The cost is $65 and you can register online hereSign up now, as the event is limited to 125 participants.

We have mentioned to many that there is a website that rates fish oil based on toxicity.  Here you go International Fish Oil Standards, search online and get some.


  1. Joylyn :

    That’s Amanda second from the left with her PERFECT form! Sweeeeet!

  2. Jeff McDowell :

    Started doing WOD’s again here in Iraq and the heat is mosdef a factor. I worked out from 7-8 am and it was already close to 100 here!
    Squats – 185#
    Tabata – 5/4/9/13

  3. Matt :

    Check out the pool wod pics to your right…
    “Nancy” 12:30 @ 9:30pm by myself = suckfest.
    245# PP

  4. Luke :

    Yo fools. I have now been instructed in the way of Burgener. I’ve driven far. I’ve seen some things, and some stuff. Had a great time, but I’m ready to kill it with all of ya at the Verve. Word.

  5. Elizabeth Huff :

    The run WODs are excrutiating by yourself… But you go rock star!

  6. Derek :

    Loved today’s workout, tough stuff. Seriously considering doing the strongman competition this Saturday in Broomfield, could be fun.

  7. Hmmmm the workout was weird for me. My push-ups were pathetically shallow (and modified) and I couldn’t get up the strength to do them better. PFFT!
    Tomorrow is a new day. 🙂

  8. A great man is always willing to be little.

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