Wednesday 120912

5 – 5 – 5 – 5 – 5

Bear complex

For this workout, one rep of a bear complex consists of a squat clean or a power clean to a thruster. From the overhead position, the bar is loaded onto the back, where the athlete performs another thruster. Complete for 5 consecutive reps.

Post time to comments or BTWB.

Ryan’s glad we’re back indoors at Verve!

Do you remember a time when you felt like fit people knew a secret that they weren’t telling anyone?  You’d see them in them in the gym and in the grocery store and you tried to mimic their workouts and eat what was in their shopping carts, but it never added up to fitness.  Do you remember wondering “What am I missing?”  

One of the great things about CrossFit is that we lay it all out on the table for you.  There’s no secrets or magical drinks that are going to equate to elite level of fitness.  Nope, it takes constantly varied, functional movements, executed at high intensity to increase your work capacity across broad time and modal domains.  But that’s not all, you must have solid eating habits where your meals are made up of lean meats, veggies, nuts and seeds, some fruit, little starch, and no sugar or substitutes.  These foods must be eaten at levels which support muscle gains, but not fat.

Does this sound familiar?  Have you heard this over and over again?  Then you are in on our secret… which we apparently tell every person that walks into our doors.  If you want to know more, ask us, we’re happy to share everything we know with you.  But, in order to be one of the fit people you used to wonder about, you must take action!  The time is now!


  1. Leslie :

    Hi. I know lifting heavy things are good for me but when talking to a friend last night I could only come up with- it just is- as an argument. Can you point me in the right direction of a good article that explains why it is so good for me? Thanks!

  2. Cherie :

    Leslie – #1 reason it grows you bones like nothing else! I’ll write a post for you to share – CC

  3. CrossFit Verve :


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