Deadlift 3×3 at 90% 1RM

Followed by, for time:

2 Block run (approx. 750m)

20 Man-makers

1 Block run (approx. 450m)

20 Man-makers

2 Blocks run (approx. 750m)

A single man-maker is comprised of a dumbell push-up, renegade row (each arm once), dumbell squat clean to a thruster.  Rinse and repeat.  A woman-maker is comprised of exactly the same thing.

Post time and loads to comments.


Sara getting air during this summers park WOD.

You know you're crazy when…

I was in Sunflower market today, buying my produce for prep day.  In front of me in line was a very nice woman about six months pregnant.  All normal right, well she was buying a pound of white sugar.  I'm sure she was buying it to bake some sweet goodies, I am not oblivious to the fact that all baked goods have white sugar in them.  However, I could not stop staring at it.  What was she going to do with all that sugar?  Did people still buy sugar by the pound?  Did she know what sugar does to ones health? She has a baby growing in her for goodness sake. 

While during my moment of lunacy, I caught what her and the cashier we chatting about while bagging.  "You know what they say, whatever you eat while you are pregnant, is what the baby will eat once it's born."  Well at least now we can all have someone to blame.  I promptly called my mother and thanked her for rarley allowing me to drink soda pop or eat sweets.

Saturday the 5th at noon and Sunday the 20th at 1pm, we're hosting our "Get in the Zone" workshop at Verve. This is a great opportunity to get dialed in, ask questions and meet other zoners.  We will introduce you to the Zone and Paleolithic eating and discuss the foundations of a sound long term nutritional program.  We will discuss timing and frequency of meals, sizing and portioning of meals specific to you (your body measurements, your activity level, and your goals).  We'll also build a day's worth of meals and discuss how to make the most of every meal. Sound fun?  Come join us!



  1. Tiff :

    that’s awesome!!
    thanks to you guys, i’ve found my thinking about food/sugar/etc has changed drastically as well. my thing is soda…i have such an intense reaction to seeing my friends and family guzzle all that sugar and chemicals. yucky.
    the cool thing is that after about 8 months of resistence and weird looks, i have 3 out of 4 family members eating paleo/zone style and reporting amazing things: weight loss, reduced hunger, more energy!!
    my dad, the sugar fiend, now only eats sugar in the form of a protein bar which at least is a step up from his usual (goodbye daily chocolate and candy and donuts). he has even started using my amazing fruit topping (strawberries and red grapes in a food processor) in place of syrup on pancakes and jelly on toast. baby steps. =)
    i just encourage anyone and everyone to give this eating philosophy a try! i’ve never felt better….and results come so much quicker. as hard as bad habits are to break, these ones are worth the effort. i’m still breaking some of mine…but like verve peeps say, it’s all about making healthier choices and not getting down on yourself.
    ahhhhh blessed rest day. can’t say i’m feeling too too sad that i’m missing woman makers…those things make me wanna cry. heh. i guess that means i should probly do more of them.
    have a great day ververs!

  2. Yeah, I definitely am more awake in my choices and try to resist when others around me are not. S’hard. I must say that when people see that I’m getting results, they tend to want to get more info about what I’m doing.
    Legs are wasted today. I was going to try for a 4th day in a row but with the assigned workout, there was no way. I make noise when I stand up after sitting for too long. “UMPH!” It’s a good and welcome pain. Reminds me to make good food choices.

  3. donna :

    I admit, I am falling off the dieting bandwagon a bit. It all happens after dinner. I’ve lost 16 pounds since I’ve started the Zone (at the end of May, not since the Challenge started), but I’m at a standstill it seems.
    Also, why isn’t anyone writing about how hard the WOD was today? Am I alone in thinking it was brutal?

  4. Amy Schaeffer :

    I have a few friends who want to come to the zone seminar but are not a part of Verve…is this allowed?

  5. Cherie :

    Non Ververs can come to the nutiriton for $20. We’ve always done this but never really advertised it. If it is a spouse or significant other, they come for free as we beleive that helps all of you be more sucessful in your nutritional quest.

  6. JenB :

    Will today’s workout put hair on my chest?!
    anyone up for riding Lair O’Bear next wednesday after work (on the trail @ 6)?

  7. Cherie :

    Jen I’m in, I already put it in my day planner – CC

  8. Joylyn :

    Todays wod was brutal. Yep brutal. Dry heaves on the last run twice–yuck.
    I may be in for the bike ride too. I need to escape reality for a bit.

  9. Derek :

    Yeah today’s workout was really tough (curse you Zac) the last lap was killer! I felt really good deadlifting today though can see a new pr in my future for sure. I am playing around with carb swapping not doing it as much and that seems to be working pretty well. Awesome workout just really tough!

  10. Luke :

    Yes Donna, it was really, really hard. I usually feel a pretty decent sense of accomplishment when I finish the tough ones though, and today was no different. No matter how long you do Crossfit, there’s always gonna be a WOD, that, every once in a while, catches you by surprise. It’s a good thing. 🙂

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