Alan how old are you today?

For max load:

Clean 5 – 5 – 3 – 3 – 3 – 1 – 1 – 1

Rest up to two minutes per attempt.

Post loads to comments.

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Jared and Mike getting down and dirty with waiter carry lunges.

Parker Fire has invited CrossFit Verve to come join them for their "Weekend Workout".  It's going to be December 13th and the workout will start at 8:30am.  Please schedule as usual, but plan on meeting in Parker for the WOD. 

CrossFit may seem intimidating at first, but we assure you, all it takes is guts.  You have to be willing to put yourself out there and look silly from time to time in order to establish or increase your level of fitness.  Nobody at CrossFit Verve came to us with a perfect air squat or a perfect clean and jerk.  That's why we require the Elements course for all of our athletes.  We understand that it takes a little bit of humility to ask us for help, but guess what, that's what we love to do.  No matter what your fitness level is right now, we can take you in the right direction.  Come out and give it a shot.

Comments

  1. Dan :

    YESSSSSSSS!!!! haha. Bring it!

  2. Amy Schaeffer :

    Danimal the animal, you really do get excited about having your ass handed to you. Thank you crossfit for making us masters at handling very intense and difficult situations.
    If anyone has any suggestions on a WOD I should do with my father and brother to introduce them to Cf, that would be awesome.(Note: my dad looks like a really skinny E.T. with his shirt off and my brother at one time was fit but then got a girlfriend and stopped moving. Apparently us women have that effect)

  3. Matt :

    Amy,
    Have them do:
    AMRAP in 10 minutes of:
    5 push ups
    10 sit ups
    15 squats
    Be careful about pushing them too hard. Rhabdo is a very real consequence of pushing the intensity to early on deconditioned people. The workout will be hard enough without any added intensity.
    That said…. 3-2-1-GO!

  4. WOD
    Kiley 45,55,55,60,60,x,65,x
    Joei 25,30,35,35,35,40,45,x
    Cass 25,30,35,40,45,50,50,x
    Jason 105,115,125,135,155,175,180,x
    Alan 95,105,115,125,135,145,155,165
    Anna 60,80,85,105,105,110,115,120,125
    Matt 185,205,225,245,250,265,285,x
    Cherie 105,x,115,120,125,x,130,135
    Dan 185,x,x,x,195,205,215,225
    Mike 95,95,115,115,x,135,x,145
    Ben 115,135,145,150,165,170,x
    Elements #4
    WOD 11/25/2008
    Mas 12:52 (115#)
    Joylyn 16:21 (85#)
    “Baseline”
    Chelsea 7:55
    Jake 8:08
    Elements #2
    5rds: push press 95#, 12 ball slams, 15 sit ups
    James 7:48
    Jen 10:15 (33#)
    Fantastic lifting going on today. Cherie and I wish you all a happy Thanksgiving. We’re thankful to have each of you in our lives.

  5. Oh, happy birthday you old man. 33 is Larry Bird’s number, so it can’t be that bad (unless of course you dislike the thought of blonde mustaches).

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