Wednesday 160210

For Time:
21 Dumbbell thrusters
Run 400 meters
18 Dumbbell thrusters
Run 400 meters
15 Dumbbell thrusters
Run 400 meters

Post time to BTWB.











I know we have all heard it time and time again, “it’s important to trust the program”. There is nothing all too great about program hopping, and more often than not leads to overuse and injury. Over the next couple months, as you know, we are going to be following or also known as “mainsite”. This is a great time to gauge where your fitness is at leading into the open. Not only do you have access to the scores of the members inside the gym, but people from all over the world posting their scores online.

The reason we have decided to follow throughout the Open is because “Unknown and Unknowable”. We don’t know what tricks Dave Castro has up his sleeve, so we want to make sure we are programming adequately around those workouts to keep you guys healthy and keep building upon your fitness.

Greg Glassman says it the best, over the next couple months we will practice and train major lifts: deadlift, clean, squat, presses, C&J, and snatch. Similarly, we will work to master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. We will jump, run and row hard and fast. We will mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy.. We will be sticking to the principles defined and true to CrossFit.

We will be doing the 2016 CrossFit Games Open workouts on Friday’s at the gym, whether you are looking to be competitive or looking to get your first pull-up, the CrossFit Games Open is a great time to come together in the CrossFit community, bump some tunes and lift some weights. You can register here:


  1. Christine :

    Paul – do you even bring coffee, bro?! Lmao.

  2. Liz :

    I’ve got a great idea for Verve’s next t-shirt

  3. Courtney :

    This does not inspire confidence in giving you Wednesday’s blog. 🙂

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