Tuesday 110524

2011 CrossFit Games Regional WOD #2

Thruster Ladder – Athletes will have 20 seconds to take a barbell from the ground, then perform one thruster at a specified weight. They will have 10 seconds to transition to the next barbell.  Their result is the highest successful thruster.  There will be no re-dipping allowed in the thruster.

Men’s weights in pounds: 155, 165, 175, 185, 195, 205, 215, 225, 235, 245, 255, 265, 275, 285, 295

Women’s weights in pounds: 105, 115, 125, 130, 135, 140, 145, 150, 155, 160, 165, 170, 175, 180, 185

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Ben is so fast he's a halo-gram. Stacey and Stef suckin' it up, coming in and working through some pain!

What derails you?

There are so many things that can send a well intended train right off it's track.  It's simple enough right? You wake up and say to yourself; Self, today I will stay on track with my diet, eat enough veggies, get enough water, exercise, fish oil, spend some quality time with my family or friends or self and get to bed at a decent hour.  But somewhere along the day our well intended train can fall off its track.  How and why does this happen?

I've come up with a few things that derail me, maybe you can relate.  Travel; this is the worst because I have no kitchen and am on somebody else's schedule.  Sleep: all to often I don't go to bed early enough.  This is sure to start the next day on the wrong foot.  I get busy and overwhelmed, which creates lack of planning, anxiety and impatience, a vicious cycle.  When you are busy, who has time to take care of themselves, there are other things to be done?  I go to long without eating, if I pass that five hour mark before having a meal, watch out! What derails you?

All of these things are common enough and easy predictable. So why do we perpetuate these cycles?  It's biological and know as the Second Law of Thermodynamics – Entropy

The second law of thermodynamics concerns the transformation of potential energy into heat, or random molecular motion.  It states that the disorder (also known as entropy) in the universe is continuously increasing.  In other words, disorder is more likely then order.  For example it is much more likely that your bedroom will become messy overtime, then that it will spontaneously clean itself up, or that a mountain will crumble instead of build itself higher, order turns to disorder spontaneously, but not vis versa.

Entropy is the measure of the disorder of a system.  When the universe formed, it held all the potential energy it will ever have, it has become progressively more disordered ever since. ("energy cannot be created nor destroyed, it can only undergo conversion"). 

So let's apply this to our biological lives, disorder of our systems is inevitable, as we age entropy begins to take over.  I say fight entropy!  Fight the urge to allow disorder in your life.  Entropy is our biological ticking clocks.  How many people do you know that have become lazier as they get older (I have), less inclined to get off the coach and on the trail, slopes or gym?  This is the natural order, fight entropy!  Fight the urge to allow disorder, don't roll over instead create routines, get stronger and defy your natural tendency.  Be a biological rebel! 

The Schedule for memorial day will be two classes, 9am and 10am.  So get out to the gym before your big BBQ and earn your beers and brats. 


  1. James (O.G.) :

    Less inclined to get off the coach and on the trail, slopes or gym? That sounds like Matt’s problem, not ours….

  2. bill :

    My thing is diet, like the other day they brought a bunch of bagels into work and i avoided them for about 4hrs, then i had one, and after one I was already off track so I ate 4 more before I had left for the day, and some of them were blueberry/cinnamon with sweet cream cheese on them, closer to a donut than a bagel. Once I “cheat” a little bit I feel like the cats out of the bag and I just binge. This happens about twice a week with pizza,del taco,ice cream etc..

  3. Nicole Sullivan :

    Sorry to cherry pick this morning. I’m recovering from a back injury and thrusters are exactly what the dr. said I should stay away from for awhile longer. I sure do miss the Verve!

  4. Rich :

    hmmmm, are guys allowed to use the women’s weights?!?!?

  5. Cherie :

    Rich –
    We have a scaled version for men and women
    Nicole – we are always happy to change your workout based on an injury. Don’t let that stop you. just check out Stef and Stacey in the above pic.

  6. matt :

    Thanks for the class this morning 5:30, especially Lynn – great job! She was hoping to hit 73# and she got 83#!
    255# (missed 265#). I think I can get to 275#.

  7. lynn :

    Thanks Matt! It was all the Chan energy that made me do it! I think the weights you posted just show how comparable we were in our match up! lol! I had never seen most of those colored plates before, let alone loaded them on anyone’s bar. 275#! I could have sworn I saw a cape flying in the wind when you left! 😉

  8. bill :

    Rob orlando got 285, nbfd

  9. Ali :

    I miss verve so much!! I tried to do this wod with DB’s in the hotel’s gym today. Let’s just say it was a brilliant failure!

  10. lynn :

    This is a GREAT post–Cherie is this yours? Despite thermo being a terribly difficult class, this life application is inspiring. Thanks!!

  11. Keith :

    Let me add a personal insight of entropy. The rate of decay is the square of your age, i.e. the older you get the slower you go.
    I am truly thankful that Verve came into my life. Four months and one week into my journey in this place with you people has moved my clock backwards. It has also taught me the meaning of good pain and how to, if not embrace it, at least not fear it.

  12. Cherie :

    I love Keith!

  13. Nat :

    195 Rx, SUPER frustrating WOD. really want to do it again. Next time I would Power Clean the weight and then go into the thruster. Might have to try this one again in the near future.

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