Tuesday 150512

For time:
30 Medicine ball cleans, 20#(14#)
30 Ring dips
30 Medicine ball cleans, 20#(14#)
30 Chest to bar pull-ups
30 Medicine ball cleans, 20#(14#)
30 Push-ups
30 Medicine ball cleans, 20#(14#)

Post time to BTWB.

Mother and son taking care of business!

Mother and son taking care of business!

Ladies and Gentlemen, the #teamverve shirts are in!!! If you pre-ordered, they are in a box in front of the office. Here is how you can get yours:
1) Find the one with your name on it. (orders under the same name were combined)
2) Sign the sheet next to your order denoting you took it. 
*Please do not pick up an order on behalf of someone else. If you pick up your order and feel it is wrong, please do not pick through any other orders, simply email me with any concerns, courtney@crossfitverve.com, and we will fix it.
Thank you!

Does everyone know what the hyper-linked acronym above, BTWB, is?  The acronym stands for Beyond the Whiteboard.  Yes I know that’s only 3 words, not four, but it just looks cleaner.  Every now and again we like to do a post to talk about Beyond the Whiteboard.  BTWB is an online tracking tool that you can use to log your workouts and lifts. It’s cloud based so if you ever lose your phone or your computer crashes, all your data is saved.

Logging your workouts is super easy and many of the workouts such as Hero WOD’s and  the “girls” are already programmed in the system.  We try to put the Verve WOD’s in, but sometimes time doesn’t agree. Most of Verve members already know how to log your workouts, but for those of you that don’t, here is a quick tutorial.  If you don’t have a Beyond the Whiteboard account and would like one, please email eric@crossfitverve.com.  The account is free to all Verve members.

Step 1

How many movements does it have?


Step 2

Which workout type is it?


You can always click on the question mark icons for help with selecting the proper template.


Step 3

Adjust the framework of the workout. You’ve selected a template, but it can always be modified to fit your needs.


Step 4

Add movements to the workout. Type in the name of the movement and select it from the drop-down menu that appears.


Step 5

Apply attributes to the movement. You can apply as many attributes as necessary.


As you build your workout, the description below will be updated to reflect your current workout parameters.


Once you’ve added all the movements you want, simply hit Next and your workout has been created.  Easy stuff.

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