Wednesday 160727

As many rounds as possible in 10 minutes of:
10 Russian kettlebell swings 32kg (24kg)
5 Burpee box jump overs 24″(20″)

Post Results to BTWB







3 Things You Can Do Today to Harness Motivation From The CrossFit Games:

Did the performance and aesthetics from the high level CrossFit athletes you watched all weekend motivated you to push yourself to the next level? Well, instead of running rampant and going crazy in the gym for one week just to go back to old habits, harness what you became a witness of. In today’s blog I am going to give you three things you can do right now to help improve your fitness.

  1. Meal Prep. Make sure you are eating the right amounts of food. Meal prep takes the guesswork out of your nutrition from day to day. On top of making sure you are getting the right amount of food, make sure you are getting the right nutrients as well. I’m no scientist, but I am pretty sure that the amount of nutrients in a 12oz beer is not even close to the amount in 8oz. sweet potato, even though they are similar in calories.
  1. Sleep 7-9 hours a night. Sleep is important part of what we do in and out of the gym. Getting a good nights rest can help you curb your inflammation, aid fat loss and at the same time increase muscle mass. Sleep is also crucial for keeping your stress low, which again, helps with both fat loss and increase of muscle mass. Want to be happier? Sleep more.
  1. Enjoy your exercise. Walking into the gym with the attitude of making the hour you spend at the gym the best hour of your day will pay back ten fold. On average, let’s say that you spend one hour in the gym on five different days of the week. That means you will be spending 250 hours of your life inside the gym in one given year. This is not a small amount of time, making the most of your hour when you walk into Verve will help keep you progressing, healthy and happy. Enjoy your exercise.


  1. Jason A :

    Is this National Hamstring week or something?

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