2011-08-22 Wod

4 Rounds:


35 DU
25 Ab-mat Situps
15 HSPU

2011-08-18 Wod

12min AMRAP:


8 OHS, 95/65#
20 Overhead walking lunges, 95/65#
8 T2B

2011-08-16 Wod

5 Rounds:

21 KB swings, 1.5/1.0pd

15 MBC, 20/14#

200m Run

2011-08-15 Wod

Partner wod:

22 Push Presses, 85/55#
15 Back Squats, 85/55#

18 Push Presses
12 Back Squats

14 Push Presses
9 Back Squats

10 Push Presses
6 Back Squats

*Partner A completes all push presses and back squats before switching with Partner B
*While Partner A does the push presses, Partner B does dips
*While Partner A does the back squats, Partner B is in a hanging L-sit hold
*Back squats can only be performed while the other partner is in hanging L-sit
*Score is total time and total number of dips for both partners

2011-08-13 Wod

Tabata Air Squats
4min AMRAP
   10 Pushups
   10 Mountain Climbers
Tabata Wallballs, 20/14#

2011-08-11 Wod

9 Rounds:

9 Squat Snatches, 95/65#
9 KB Swings, 1.5/1.0pd

Top of every minute 10 double unders

Geese and Rain: 1, CFV: 0

Can't complain at all since it was the first wash out since CFV started in June. 

If you haven't already done so, check the location page for our new meeting place starting the week after Labor Day (shooting for a Sept 8th opening).

2011-08-08 Wod

800m run
21-15-9
Deadlift, 205/165#
Burpees
800m Run

The Flex

2011-08-04 Wod

15-12-9-7
Pullups
SDLHP, 75/55#
50m Overhead Walk

2011-08-02 Wod

50 DUs
3 Rounds
50 DUs
2 Rounds
50 DUs
1 Round
50 DUs


1Round = 12 Abmat Situps + 8 Medball Cleans, 20/14# + 6 HSPU

2011-08-01 Wod

14min AMRAP:


20yd Bear Crawl
7 Burpees
20yd Bear Crawl
7 Burpees
14 Wallballs  20/14#
200m Run

2011-07-28 Wod

3 Rounds:


15 HPC, 135/95#
15 Barbell Rollouts

2011-07-26 Wod

14min AMRAP:

7 Push Jerks, 115/85#
4 Jumping Lunges
3 Clapping Pushups
1 Shuttle Sprint

2011-07-25 Wod

4 Rounds:

Teams of 3
200m run (timekeeper)
KB Swing, AHAP
Thrusters, 65/45#

Carmen Sandiego has Nothing on CFV

NO CLASSES TODAY DUE TO POSSIBILITY OF HUMAN MELTING!

NO FREE TEASER CLASS 900a class this Saturday (7/23)

(again always check the schedule):

2011-07-19 Wod

6 Rounds:


8 Front Squats, 155/105#
16 KB Swings, 1.5/1.0pd
200m Run

2011-07-18 Wod

8-6-4-2-4-6-8
One-armed KB snatch into (alternating) overhead lunge, 1.5/1.0pd
(8 right arm, 8 left arm, 6 right...)

2011-07-14 Wod

24-18-12-6

KB Swings, 1.5/1.0pd
Dips
K2E

First rip on the right - so proud!

2011-07-12 Wod

18min AMRAP:

3 Strict Pullups
6 Deadlifts, 155/115#
9 Medball Cleans, 20/24#
200m Run

2011-07-11 Wod

Tabata KB swings, AHAP
Tabata OHS, pvc
Tabata Pushups
Tabata L-sit hold

Score for each Tabata is the lowest number of repetitions performed within a given 20 sec
(no reps counted in L-sit hold)

2011-07-09 Wod

4 Rounds:

1min Box Jumps
1min KB Swings, 1pd
1min Abmat Situps
1min DU
1min Rest

Score is total number of reps after 4 rounds

Cat-Camels for a nice cool down

2011-07-07 Wod

3 Rounds:

15 Wallballs, 20, 14#
10 Burpees
5 HSPU

Big shout out to Steve (a.k.a The Blur) and Dayami for stopping by all the way from south Florida!

Announcements and new FREE policy

Check out the Taking the Next Step and Membership Options for the new FREE introductory period.

FREE TEASER CLASS 930a class this Saturday (7/9)

(again always check the schedule):

Drills Build Skills

Here we see the typical 'not coming to full extension'

And, after some skill work, here we see an improved hip opening

Still room for improvement but much better!

2011-06-30 Wod

600m Run
60 Thrusters, 45/25#
400m Run
40 Thrusters
200m Run
20 Thrusters

Grow a pair (or five)

Announcements (always check the schedule):

No 930a class this Saturday (7/2)

No class Monday July 4th

2011-06-28 Wod

12min AMRAP
60m Walk w/ Barbell Overhead 65,35#
7 HSPUs

 up

 up

and away!

2011-06-27 Wod

7 Rounds:

14 Deadlifts, 135/85#

7 Burpees

 Shuttle sprint at the top of every minute

Outstanding head position!

Truck O' Goodies

Big thanks to Christian and Josh from Christian's Fitness Factory

Announcements (always check the schedule):

Mondays and Tuesdays only have evening classes

No 930a class this Saturday (7/2)

2011-06-23 Wod

5 Rounds:

20 Goblet Squats
20 KB Swings
20 Abmat Situps

laying down during a wod = burpee penalty...

2011-06-21 Wod

21 Pullups
42 Double Unders
400m Run

15 Pullups

30 Double Unders

400m Run

9 Pullups

18 Double Unders

400m Run

Box O' Goodies

A big thanks to Sam from Again Faster for the great customer service!

Air Time

Announcements (always check the schedule):

No 930a class this Saturday (6/18)

Monday classes start next week (6/20)

2011-06-14 Wod

4 Rounds:

4min AMRAP
20m Burpee Broad Jump buy-in each round
followed by as many rounds as possible of:

5 Clapping Push-ups
5 Jumping Squats
10 Jump Overs

1 min rest between rounds

Cumulative total number of rounds is the final score

Congrats to Oliver for flying through his first wod

Technical Difficulites

Sorry for the logo/picture glitch yesterday to all the Internet Explorer users out there. IMHO, Google Chrome is a much better browsing experience, so if you haven't already tried it - do yourself a favor and try it. (Also: see note at the bottom of each page)


Announcements (always check the schedule):


No 930a class this Saturday (6/18)


Monday classes start next week (6/20)

Friends of CFV

CrossFit is as much about community as it is about fitness - check out some of CrossFit Veracity's Friends

Full Extension

Here you can see the straight line of the bar over the shoulders, hips, and heels - nice job Maggie!

2011-06-09 Wod

10, 9, 8, ... 3, 2, 1 Pull-ups
1, 2, 3, ... 8, 9, 10 K2E
10 Jumping lunges

DON'T FORGET - 930am FREE TEASER CLASS TOMORROW

Standards

There may or may not be pull-ups today...

Due to the weather, I'll post the status (right here) of the evening classes by 430p.

Update: Classes are on for tonight

2011-06-07 Wod

10min AMRAP

15 DB Push Presses
60m Farmers Carry
15 KB Swings

Rx weight is AHAP

Here's Mary smiling throughout the wod! (She's just politely telling me to get out of her way of course)

Dip and Drive

Nate showing good form on the dip

Preparation

I hope everyone had a good relaxing weekend!


Here come the weights...

2011-06-02 Wod

4 rounds:

200m sprint
12 alternating lunges
50m bear crawl
12 air squats
50m bear crawl
12 burpees


Great job everyone! See you on Saturday!

DAY 1

CFV Wod posting policy:


The workout of the day will not be announced until after the warmup and therefore will not be posted online until the following day.


But since today is the first day, I figure I can post a picture preview:

Big shout out to Chris and Nate for being the first two people to complete the inaugural CFV wod! Looking forward to meeting some new people tonight!

Classes Begin Tomorrow!

630am
and
600pm

Meet at the Wall in Briant Park

Don't sit and wait...

(I'm here all week folks - don't forget to tip your bartenders)

Oh, I get by with a little help from my friends

Since classes begin next week, I figure that it would be a good idea to finish up the plyo boxes that were started last weekend with the help of a good friend of mine. I've known Jay since the 1st grade (long time - I know!) and whether it was playing TMNT (you know what that stands for and you clearly know who I was) back in the day or meeting up for drinks now, he was and continues to be a great person and an even better friend -  thanks buddy!

Travel Wods

• Run 1/2 mile 50 air squats - 3 rounds.
• 10 push-ups 10 sit ups 10 squats - 10 rounds.
• 200 air squats for time.
• "Susan" Run 200m 10 squats 10 push ups 5 rounds.
• Sprint 200m and do 25 push ups, 3 rounds.
• 10 Handstand push ups and a 200m run 3 rounds.
  
  

Common CrossFit Terms and Abbrev.

WOD: WorkOut of the Day
RX: Ideal (or 'as prescribed') configuration of weight and movements for any given WOD
#: Pounds (lbs)

AMRAP: As Many Rounds As Possible
AHAP: As Heavy As Possible

PR: Personal Record

Sunny Day

Great showing at the Lululemon Event Saturday! More pictures to come..

Meme during the deadlift warmup

Meet Us Saturday May 21 at 9:00am

Come meet CrossFit Veracity at the Downdogs & Deadlifts event Saturday May 21st at 9:00am sponsored by Lululemon Summit. RSVP at the above email or contact us!