Tuesday 110201


Four rounds for time of:
100 ft Walking lunge with 45# (25#) plate held overhead
30 Box jump, 24" (20")
20 Wallball shots, 20# (14#)
10 Handstand push-ups

Post time to comments.

Verve's super cool new Logbook, thanks Jake.

Measurable, Observable, Repeatable… and Trackable.

CrossFit is all about improving health and performance.  We use data from workouts like “Fran” and the “CrossFit Total” in combination with health markers, such as blood pressure, body fat percentage, and resting heart rate to indicate our current level of fitness.  Our aim is a fitness that is broad, general, and inclusive in nature – affording you the ability to be capable of anything.  We aim to sustain this level of fitness for years, therefore increasing your longevity and quality of life.

But how can you accurately track your level of fitness if you do not record the data regularly?  Sure, many of you track benchmark workouts as we complete them every so often.  But what about the workout of the day that has no name?  If you record your level of energy, food intake, fish oil consumption, water consumption… shouldn’t you be able to accurately predict and note trends in your fitness?  This is why we’ve always asked you to “Post time to comments.”  Have you?  Why not?

Well, I’m guessing that many of you simply check the site once to see what the workout is going to be the next day and don’t check it again until the following day.  Others may “lurk” to watch comments throughout the day, but resist posting times because of feelings of inadequacy.  Some of you probably just don’t care what your time is unless it’s a benchmark WOD.  What’s your excuse?

You have a new option that we’ve spent months refining and we’re happy to finally reveal.  We’ve been working with Jake Theno of Theno Designs to offer our athletes a logbook that is broad, general, and inclusive.  You can track everything from your water intake to your scaling options for the WOD.  It’s small enough to fit nicely in your gym bag or in your purse.  It has nutritional information, such as a Zone block chart or a list of Paleo foods.  It also has a max effort percentage chart so that you can quickly and easily figure out your lifting numbers for the day.

Daily Logphoto

We are asking athletes to pre-order logbooks, so that we can order an accurate number. We will order a small batch that we’ll have on-hand at the shop, but quantities will be limited and will be first come, first served.  I hope this inspires you to take action and track every WOD you complete, as it takes only a matter of seconds to record this info and it will be an excellent reminder of what you’ve done to increase your level of fitness over the years.

Pre-orders are $14, this offer ends Feb. 22nd after that the cost changes to $16.  With a regular 3-on-1 off schedule the new logbook will last 6 months.  Any profits go to the Verve equipment fund.  Order online here, under the store tab.


  1. James :

    Does it have a place for me to record all of my witty comments?

  2. James- you are unforgettable.
    Jake – you are rad. Book looks AWESOME!

  3. Keith :

    I want one ! Can I order one and have it shipped
    To Colorado Springs?Thanks

  4. Cherie :

    Keith – We’d be happy to ship.
    James- Yes in fact there is a spot, notes:
    Off to the mountains to celebrate Matt’s B-Day

  5. Greg B. :

    I prefer the web site becaue then James and my comments can be viewed by all not just kept to myself. And yes I get funnier the more you drink.

  6. James :

    Logbook ordered. Although you really shouldn’t name something by using two adjectives. Particularly two made up adjectives.

  7. Jeff "CueBall" :

    Today’s WOD grueling….
    34:16 sub’d 35# lunge and needed GB for HSPU.
    Also, love the new approach to HSPU facing the wall and going for the tripod. I was eager to try them out after seeing the CFJ vid!

  8. David S :

    20:10 Red Band HSPU

  9. James :

    33 minutes? 34? I’m just glad I finished. red band HSPUs after the first 5.

  10. Nat :

    23:50 Rx
    I liked the new HSPU’s but I am not sure I am getting exactly Rx. Tough workout, but a lot of fun.

  11. Andy :

    22:06 Rx
    Same deal as Nat on the new HSPUs, but definitely feel like I’m not arching my back quite as much.

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