2012-12-31 Wod

"Fran"
21-15-9
Thrusters, 95/65#
Pullups

Hope for Kenya: Class Size

In the Kasemeni school district of rural Kenya, the average class size for grades K-8 is an issue that would leave any American school administrator in tears.  In the village of Gandini, the average classroom is packed to capacity at about 80 students with kids sitting on the floor, sharing desks, and even standing.  In this school, the third grade is the biggest, housing upwards of 120 students within the same walls of a room only 20’x24’.  Each grade is only allowed to use one classroom, not necessarily by rule, but by the fact that they don’t have the resources to build anything else to accommodate the overflow.  Through the Hope for Kenya fundraiser, the burden will be partially lifted from these people’s shoulders as the generous funds will go towards building a two-room classroom for these children.

Use the widget to the right to donate what you can - registration for the Wod on Jan 26 starts at $100 - for this great cause!

2012-12-29 Wod

14min AMRAP
8 Chest Press (off floor)
10 1-arm DL (5 each arm)
12 Double Unders

2012-12-28 Wod

EMOM for 12min
9 KB Swings, 20/12 kg
6 Wallballs, 20/14#
3 T2B

Rest 2min then:

Max Hanging L-Sit Hold in 2min. 20m Bear Crawl for every drop off bar.

2012-12-27 Wod

10-9-8-7-6-5-4-3-2-1
AMSUWB, 20/14#
6
Pushups on MedBall
3
Split Jerks, 135/95#

2012-12-26 Wod

3 Rounds
1min Power Clean, 95/65#
1min Thruster, 95/65#
1min Box Jumps, 24/20"
1min to complete 7 T2B (remainder of time to rest)

Merry Christmas

Thank you to everyone who got me something for Christmas - totally unnecessary but very much appreciated. Hope everyone had a great day!

2012-12-24 Wod

2nd Annual 12 Days of Christmas Wod

12 Burpees
11 Push Presses + 11 Burpees
10 Box Jumps + 10 Burpees
9 T2B + 9 Burpees
8 HPC + 8 Burpees
7 Supermans + 7 Burpees
6 Wallballs + 6 Burpees
500m Run + 5 Burpees
4 C2B + 4 Burpees
3 Thrusters + 3 Burpees
2 HSPU + 2 Burpees
1 Bear Complex + 1 Burpee

Resister for

If you haven't already done so, please claim your Socialwod account. (If your name has been on the whiteboard, you have an account.) Once you have done that, click on the "edit (your whiteboard name)" link to set your email/facebook preferences to your liking.

Also, we will be participating as a box in the Hope for Kenya fundraiser with Guerrilla Fitness - register today!

2012-12-22 Wod

5 Rounds
22 Goblet Squats, 24/ kg
22 Double Unders*
2 TGU (Each Arm), 24/16 kg

*Unbroken

2012-12-21 Wod

14min AMRAP
7 AMSU
7 Burpees
7 DL @ 50% 1RM

EMOM: 7 Box Jumps

2012-12-20 Wod

5k

2012-12-19 Wod

12min AMRAP
100m Forward Run
100m Backward Run
6 Snatch Balances, 115/85#

2012-12-18 Wod

"Jackie"
1000m Row
50 Thrusters, 45#
30 Pullups

2102-12-17 Wod

34-26-18-10
OHL, 45/25#
17-13-9-5
Weighted Pushups, 45/25#
34-26-18-10
KB Swings, 24/16 kg

Meet Coach Pat

I never participated in organized sports after little league. I was in marching band in high school. I got an engineering degree from a nerdy school you probably haven't heard of. 

In 2006, I got my first job out of school. I spend most of my day sitting at a desk in an office. I used to eat every type of fast food you can imagine. I would occasionally jog a couple miles or bench press in my apartment after work, and I considered myself to be in pretty good shape. I didn't notice that I was slowly putting on weight and moving further and further from fitness. In May of 2009, I finally took a look at myself and didn't like what I saw. A couple of friends from work discovered this free online workout program that had them doing some pretty unconventional workouts at our free gym. I tried my first Crossfit workout and did so many pull ups I couldn't lift my arms over my head. I was hooked. 

My first day I could do one strict unassisted pull up. I had never deadlifted before. I didn't know what an olympic lift was. I followed the programming online and watched videos and tried to teach myself the movements. I was getting stronger, feeling better, and liked the way I looked.

In July of 2010, I happened to meet the love of my life at a party. We started dating, and I couldn't believe how much she was paying to go to a Crossfit box when I was working out at my gym at work for free. I held out for a few months, but in April of 2011 I tried a couple free classes at her box and I loved working out in a group with the supervision of a coach. And they had bumper plates! And they played loud music! I haven't worked out by myself since. We tried our first paleo challenge and our diet has never been the same.

In November 2011, two important things happened in my life. I asked my girlfriend to marry me (and she said yes!), and we decided to work out with Leo at Crossfit Veracity. We came to CFV because we thought Leo was a great coach, because we wanted more personal attention from coaches, and because we like the tight community that Leo was building.

I got my coaching Certificate in June 2012 so I could help other people improve their lives the way that I did. I'm always looking for new ways to improve myself, to push myself to places I didn't know I could go, trying to find out what my limits are. Above all else, I Crossfit because it's fun, and I want to make it fun for you too.

Level 1 CrossFit Certified, ANSI Accredited

CrossFit Olympic Weightlifting Certified (by Josh Everett - his arch nemesis)

Pat graciously answered some silly questions, go to the Meet the Coaches page to find out his silly answers.

2012-12-15 Wod

3 Rounds
15 Pullups into T2B
5 HSPU

Buy Out: 1 mile Run

2012-12-14 Wod

99 Power Snatches, 75/55#
132  Burpees

2012-12-13 Wod

700m-500m-300m-100m
Row
35-25-15-5
HPC, 85/55#

2012-12-12 Wod

12min Timecap
120 Double Under Buy In then AMRAP of:
12 Wallballs, 20/14#
12 Pushups on MedBall
12 Weighted Overhead Step Ups, 20/14#

2012-12-11 Wod

Complete the following every 55sec for 10 rounds

(5sec rest between start of every 55sec)

5 Supermans

10 Push Presses, 75/55#

1 Bar Muscle Up

2012-12-10 Wod

15min AMRAP
Teams of 4
A: 2 Rope Climbs + 1 Legless Rope Climb
B: Walking Lunges, 45/25# sandbags
C: 5 OHS (95/65#) + 5 BBRO
D: 5 Jumping Pushups + 5 R-arm KB Swings (20/12 kg) +
    5 J. PU + 5 L-arm KB Swings

Meet Coach Jared

I played every sport I could get my hands on while growing up.  While at college though, I missed organized sports and was looking for something new.  Then a friend at school introduced me to this weird workout program where you do all sorts of crazy movements I had never heard of.  I had tried other workout plans, but always got bored after a week.  This was finally something fresh and new all the time.  I couldn't do more than 1 pullup at a time, and had no idea what correct form was, but I was hooked.  Next thing I knew, I was sneaking in with him to the varsity gym so we could use the olympic lifting platforms because it was the only place available to do most of the workouts.  At the time, CrossFit gyms only existed on the West Coast.  We were living vicariously through the CrossFit main site.  And if you want to get in your wayback machine, here is my first ever post to CrossFit back in 2005 (I'm the first one)  http://www.crossfit.com/mt-archive2/000701.html

After being lazy for the better part of that first year after college, and having no place to CrossFit in my hometown, my cousin suckered me into my first marathon (May 2006), which segued into my first year of triathlons.  Training went great and I got back in shape, but I lost a lot of muscle, which was very discouraging.  I wanted to have it all.  I decided I needed to do something about it and knew CrossFit was the answer.  I drove out for Pittsburgh for my CrossFit Level 1 certification in November 2007.  While out there, I got some contact info about how I could combine CrossFit and triathlons.  And in March 2008, I went to the first CrossFit Endurance certification offered on the east coast.  

I got my questions answered at the CFE certification, and was inspired to put my new knowledge to the test.  I decided to go big, and I completed an Ironman distance triathlon in September 2008.  I was CrossFitting 4-6 times/week, and swim/bike/run 3-4 times/week.  It was awesome, I was in the best shape of my life, and I still had a life with my friends (not countless hours on the weekends hitting the pavement).

After proving what was possible with CrossFit, I never looked back.  I took my passion and applied it in as many facets of CrossFit as I could.  Since then, I have competed in 2 CrossFit Games at the Regional level (2009, 2010).  I completed the North Face Endurance Challenge 50 Miler (May 2011).  I regularly attended an adult gymnastics class for 6 months.  I went to a specialized powerlifting gym and added 130 pounds to my back squat and 140 pounds to my deadlift in 3 months.  I have been coaching CrossFit for over 2 years, and I am still striving to always better and improve in every area that I can.

I live by doing.  I do not recommend to others what I would not be willing to do myself.  Just like when I was a kid growing up, I still want to do it all (and I still want to act like a kid).  I firmly believe that CrossFit is the perfect medium for any athletic activity.  Whether it is just getting back into shape, or training for a specific sport or event, CrossFit has proven to be the perfect base.

As a CFV coach, I want to use my first-hand experience to help you achieve all of your goals.  My mission is to have you show up and learn something new every class with me, not just show up and go through the motions.  By doing this, I firmly believe you will ignite the fire inside you to realize your true potential.

Level 1 CrossFit Certified, ANSI Accredited

CrossFit Endurance Certified (by Brian Mackenzie)

Jared (aka Jerry) graciously answered some silly questions, go to the Meet the Coaches page to find out his silly answers.

2012-12-08 Wod

8 Rounds
80m Run
8 DL @ 50% 1RM
8 Box Jumps
8 Wallballs, 20/14#
8 Lunge and Rotate, 20/14#
8 AMSU
8 Mountain Climbers
8 Burpees Over Barbell

2012-12-07 Wod

Tabata
Bottom to Bottom Squats
Broad Jumps
Bent Over Rows, 95/65#
KB Swings, 24/16 kg

2012-12-06 Wod

Buy In: 20 Pushups on Med Ball (10R + 10L)

20-15-10-5

Ball Slams, 20/14#

5-5-5-5

Front Squats, 135/95#

1-1-1-1

Rope Climb

Buy Out: 20 WAMSU, 20/14#

2012-12-05 Wod

8min AMRAP
6 HPS, 85/55#
4 Ring Dips
2 TGU, 28/20 kg
Rest 1min
4min AMRAP
3 HPS
2 Ring Dips
1 TGU

2012-12-04 Wod

25 Burpees

50 OHL, 45/25#

25 Box Jumps, 24/20"

10 HSWU

25 Pushups

50 Lunges

25 Burpee Box Jumps, 24/20"

2012-12-03 Wod

10x 2min
200m Run
6 T2B
8 SDLHP, 85/55#

Meet Coach Meghan

I’ve played soccer my entire life (still do!) and felt a panic-inducing sense of dread the day of my last college match.  For the first time that I could remember, I didn’t have a season to train for and didn’t know what to do with the hours of my day I used to devote to that.  To fill the void, I took up running - 5ks, half-marathons, marathons – but quickly got bored with spending an hour on the treadmill every day after work (you couldn't pay me enough to do this just once now!).  As I was losing my interest in my monotonous gym routine, my roommates turned me on to a little something called Crossfit. 

I took my first intro class and was so sore the next day that I couldn’t reach my arms up over my head (had to wash my hair in my kitchen sink!).  I was hooked!  It’s been over 2 years, and I’m happy to say that I’m still hooked!  Since completing my L-1 certification, I’ve enjoyed watching other people experience the same sense of excitement that I felt when I first walked into a Crossfit box, and still feel every day. 

As a coach here at CFV, I hope to empower those who are intimidated by weights, and to push those who aren’t to achieve a new level of fitness.  Most importantly, I want everyone to HAVE FUN while they're surprising themselves with what they're capable of accomplishing! 

Level 1 CrossFit Certified, ANSI Accredited
CrossFit Olympic Weightlifting Certified


Meghan graciously answered some silly questions, go to the Meet the Coaches page to find out her silly answers.

2012-12-01 Wod

11min AMRAP
7 Burpees
8 Thrusters, 85/55#
9 T2B
100m Row

Burpee Buy Out = 46 - Total burpees completed in AMRAP

2012-11-30 Wod

5 Rounds
17 Pullups
11 Hang Squat Cleans, 95/65#
5 HSPU

2012-11-29 Wod

3-3-3-3-3-3
TGU (Each Arm), 25/15#
3-6-9-12-15-18
MBC, 20/14#
9-9-9-9-9-9
Box Jumps, 24/20"

2012-11-28 Wod

14min AMRAP
21 KB Swings, 24/16 kg
14 Wallballs, 20/14#
7 Push Presses, 115/85#

2012-11-27 Wod

80m uneven Farmers Carry, 24/20 kg
24-32-40-32-24 Double Unders
8 SDL @60% 1RM

2012-11-26 Wod

4min AMRAP
10 KB Swings, 20/12 kg
10 Box Jumps
10 Air Squats
10 AMSU
3min AMRAP
7 Pullups
7 Wallballs, 20/14#
7 Pushups
2min AMRAP
20m Bear Crawl
1 HSWU
1min Burpees