Wednesday 161228

Tabata mash up:
Sumo deadlift high pull, 95#(65#)
Rest 1 minute

Tabata mash-up:
Hang power snatch, 95#(65#)
Ab-mat sit-up
Rest 1 minute

Tabata mash up:
Push press, 95#(65#)
Ring dip

Post reps to comments or BTWB

Andrew in his element doing what he loves to do.

Andrew in his element doing what he loves to do.


#1 – HOMETOWN – Westport, CT
#2 – HOBBIES –  I rock climb outside 3-4 days a week. Also backpacking, mountain and road biking, fly fishing, and of course CrossFit!
#3 – CHANGES SINCE STARTING CROSSFIT – I’ve become way stronger particularly in bodyweight / gymnastic movements which has helped my climbing immensely. Also I’ve seen huge gains in metabolic capacity and that has helped me do things like climb 14ers fast and carry heavy backpacks full of climbing gear. And when you’ve made it through this week’s chipper without quitting it makes you more determined in all aspects of your life!
#4 – FAVORITE WORKOUT – “Helen” is definitely my favorite benchmark workout, I’ve probably done it ten times over the years. Favorite single movement is rope climbs.
#5 – WORDS OF WISDOM FOR NEWBIES – Ask lots of questions. Focus on your squat – if you can squat well everything else is easy. And be scared if a workout lasts less than ten minutes!
Those are solid words of advice Andrew, excited to have you as part of the Verve family!  



  1. Danni :

    Great photo, great advice. Happy to have you here, Andrew!

  2. Eric Clancy :

    I’m no expert but I don’t think the person belaying you is taking it too serious.

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