Wednesday

Four rounds for time:

45 Squats 

30 Sit-ups

15 Box jumps, 24" (20")

Post time and thoughts to comments. 

066 

Emmalee shares some gymnastic skills while Stef laughs at two women holding a 205lb man against a wall upside-down.

Do you ever wonder why we do Olympic lifts like the clean and jerk or the snatch? 

Numerous studies have demonstrated the Olympic lift's unique capacity to develop strength, muscle, power, speed, coordination, vertical leap, muscular endurance, bone strength and the physical capacity to withstand stress.  It's also worth mentioning that the Olympic lifts are the only lifts shown to increase maximum oxygen uptake, the most important marker for cardiovascular fitness.

Sadly, the Olympic lifts are seldom seen in the commercial fitness community because of their inherently complex and technical nature.  CrossFit makes them available to anyone with the patience and persistence to learn.

CrossFit Foundations

Comments

  1. Anna :

    Awhile back we were asked how we saw ourselves using crossfit in our everyday lives. I had that experience Monday night. After working that day from 7a-3p, then working out, I then had training with the fire department in Evergreen.
    I had not put on all my bunker gear and air pack really since I started training with the Verve. I had SCBA training that night, don and doff, (put on all gear in under 2 minutes), then some training exercises, on air, crawling through the smoke house.
    I never felt out of breath or that my gear was heavy walking in and did not suck down my whole air bottle. For those who have never experienced this it is a lot like a scuba mask. The bunker gear is bulky and in all adds about 45lbs to your body weight. I was very happy with all the progress. Props to Matt and Cherie for kicking my ass on a regular basis. Hope all have a strong day today. It does pay off.

  2. stef :

    LOL. I look like such a dork… good mirror shot! This was fun to see last night. I like how Cherie is pinning Matt’s arm with her leg.

  3. Matt :

    Glad to hear that you’ve seen your hard work pay off outside the gym Anna. Functional fitness – put it to good use every time you get a chance!
    Stef, you look like a dork? I’ve got two women holding me up in a hand stand. You’ve got to look silly from time to time, right?

  4. stef :

    Matt – again to your point, you are lifting 205 pounds. It was a fun show to see everyone practice gymnastics (well, minus me). I’m just in the distance looking like an aerobic fighter of some sort. It’s cool!

  5. Joylyn :

    MVFPD #7 WOD
    BB 13:47
    JR 14:23
    miss y’all

  6. Smitty & Witte :

    Burpies in place of box jumps:
    Witte- 14:51
    Smitty- 14:02
    Guess who’s on the zone now… Amanda!

  7. Smitty & Witte :

    Burpies in place of box jumps:
    Witte- 14:51
    Smitty- 14:02
    Guess who’s on the zone now… Amanda!

  8. Smitty & Witte :

    Burpies in place of box jumps:
    Witte- 14:51
    Smitty- 14:02
    Guess who’s on the zone now… Amanda!

  9. Smitty & Witte :

    Burpies in place of box jumps:
    Witte- 14:51
    Smitty- 14:02
    Guess who’s on the zone now… Amanda!

  10. Amy Schaeffer :

    I hate my days off bc I feel sad and lonely and weak. I have no one to play with!

  11. Matt :

    Witte, congrats on joining the revolution against unbalanced meals! Glad to see you guys are CF’ing at 9000 feet too.
    Joylyn, great time. Keep up the good work away from the gym – its hard to have a ton same intensity at the firehouse, don’t you think?
    Amy, sad and lonely and weak perfectly describes rest days. Today was supposed to be my rest day, but I couldn’t resist. I was at the gym and Anthony was about to work out by himself… soooo….
    WOD:
    Britt 19:32
    Emily 20:30
    Erin 11:16
    Jake 12:19
    Chelsea 12:15
    Kiley 10:01
    Anna 10:51
    Hillary 13:29
    Stef 12:16
    James 13:07
    Jen 16:24
    Emmalee 11:05
    Elizabeth 15:58
    Luke 9:50
    Anthony 9:54
    Matt 8:55
    Baseline +Row
    Mark 8:36 (24kg)
    Tom 8:21 (24kg)
    Both Tom and Mark were up there with the fastest time for the “Baseline+” (previous record was 8:30). We’re looking forward to finishing up their Elements classes and seeing what they are capable of after a few weeks CF’ing. Welcome to the community guys.

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