Wednesday 121114

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Complete as many reps as possible in 20:00 minutes of: 

Muscle-ups

Post results to comments and BTWB.

Mike, we’ve never seen you so happy.

How To Fight Ninjas ~ A CrossFit Verve Editorial

After defeating a horde of ninjas last weekend, it was decided to share with you, the public, some tips on how we manufacture such destruction on such a consistent basis.  Now, to be fair, taking on mobs of ninjas may result in some bumps and bruises. The satisfaction that comes from ridding the world of evil one ninja at a time is well worth it though.  So, pay close attention. Ninjas are growing in numbers, and they are a ruthless bunch.  Here are some tips to elevate your level of devastation to previously unseen levels.

1.) Remember CrossFit is constantly varied.  We learn many skills at Verve that translate to battling ninjas.  For instance, forward rolls, handstand walking, and hammer curls.  Yeah, hammer curls.  Because you never know.  Ninjas dig curl-offs.

2.) CrossFit has an abundance of core-to-extremity movements.  Think of the Bruce Lee power punch.  Starts with the hip (high force, low velocity), and ends with a vicious snap of the hand (low force, high veleocity). You develop those skills at Verve.  I don’t want to say we’re talking Chuck Norris levels here, but lets be real.  We want you to devastate.

3.) CrossFit builds strength through intensity and adaptation.  This is important.  Are you fighting eight sane ninjas, or 12 insane ninjas?  Do they have Chinese stars, or swords?  Does it matter?  Not really.  The bottom line is that if you can bring the same level of intensity to your weekly battles that you have at your daily WOD, your mind and body will adapt.  Maybe they do have nunchucks.  But then maybe you have a Flying Fist of Fury.  Maybe they do have some poison darts.  They’ll be less likely to use it after they see you snatch their friend over your head, and ball slam him to the ground.

4.) Eric Clancy is a ninja.  True story.  He’s infiltrated Verve to learn our secrets.  He’s simply biding his time until his instincts tell him to destroy.  So be ready.

I hope this helps.  Remember, we’re a community, and you’re not in this alone.  Come to class (even on lifting days) and ready yourself.

The fight lives on in all of y0u.


━ Past WODs

Wednesday 240320

As many of you have noticed, MBO is no longer available. We are switching to Beyond The Whiteboard for scheduling and membership charging...

Wednesday 240103

Bring a Friend Week(s) Starting January 15th and running through January 27th, we will be having Bring a Friend Weeks. If you have friends...

Sunday 230917

Every minute on the minute for 25:00 Minute 1 15 Calories on the rowerMinute 2 10 Toes to barMinute 3 15 Calories on the bike...

Saturday 230916

With a partner With a 22:00 5-10-15-20-25Power snatch 135#(95#)15-12-9-6-3Ring muscle ups Run 200 meters together after each set With the remaining time:Build to a heavy power snatch Scores =...

Friday 230915

Every 2:30 x 54 Front squats*Use the back squat weight from 090823For time:50 Wallballs 20#(14#)Row 250 meters20 Ab mat sit upsRow 250 meters35 Wallballs...
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