February 2011

February 2011

BUY-IN: :45 Jacks :45 Squats Scale of 8-1: Push-ups GM Touch Toes :45 Squats :45 Jacks LIFT: Max C&J WOD: 60 K2E 20 C&J (135/95) 60 V-ups 20 Burpees [youtube=http://www.youtube.com/watch?v=JiaIevct6t4]

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“Personally, I didn’t consider myself an athlete in high school or my younger days.  Sure, I played softball, tennis, volleyball….but I honestly wasn’t ever very good at any of them.  I never thought of me and “athlete” being one and the same, until I heard it everyday at CrossFit Verve, and felt it in my

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Sweet, Beautiful, Caring…Diane.

The Throwdown Series starts this weekend on Friday and you will have 3 days to complete the workout and post it online for the worldwide results.  If you want to join in, you must go to the website, by clicking here , and registering.  Our Affiliate is on there, Mission CrossFit SA (not just Mission

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P.H.A.T. Running Cindy

This is pretty cool…He is 10 years old and has created his own company.  He builds and sells fishing lure’s from his home.  He has a live website, going to be recognized in fishing magazines, and the best part is…he is the son of two of our very own CrossFitters! Michael Wood II Golden Lure

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Neal just always has fun doing things that normal people find impossible. BUY-IN: 400m Run Drills WOD: 3RFT 10 Deadlifts (155/105) 10 KB Squats (24/16kg) 10 KB Snatches (24/16kg) 400m Run 10 Pull-ups 10 Toe-to-Bar 10 Ring Dips 400m Run  

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Competition Style; One After Another

With the CrossFit Open coming up and the time of the year competitions become the norm, I thought I’d throw something together that makes you feel like you’re competing a little more!  If you fall behind after the first workout (“The Decision Maker”), then you will have a real hard time catching back up. BUY-IN:

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You wanna know what CrossFit really is?… [youtube=http://www.youtube.com/watch?v=tzD9BkXGJ1M] This is a great video from the Arnold Classic last year.  If you don’t know what the Arnold Classic, its a world wide expo held every year in Columbus to honor athletes in all physical activities, and for the past few years, CrossFit has been there. [youtube=http://www.youtube.com/watch?v=lpSQfokZBVo&feature=related]

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Don't Break That Set.

BUY-IN: Foam Roller PVC Burgener Work 15 Push-ups 10 Pull-ups LIFT: 3 Rep Max Bear Complex (20min) WOD: For Time: 8 HSPU – 20 Pull-ups – 40 Double Unders 8 HSPU – 15 Pull-ups – 30 Double Unders 8 HSPU – 10 Pull-ups – 20 Double Unders 8 HSPU – 5 Pull-ups – 10 Double

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There are two “Mud/Fun” Runs that are coming up in Texas and near by!  I would love to see a big representation from our gym there.  I’m quite sure I am going to be doing the Hell Race on April 30th, and more than likely the Spartan Race on March 26th.  I believe there is

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