Wednesday, August 10, 2011

Posted on: August 10th, 2011 by Vadim

WOD: (Workout Of the Day)
A. 5 sets of:
3 Hang Squat Snatches without dropping the bar (aka Barski Snatch), no more than 70%, rest 30 sec
Row 150m @ 100% (Drag Factor - no more than 130), rest 3 min

B. "Baseline"
Row 500m
40 Squats
30 Sit-ups
20 Push-ups (with hand-release)
10 Pull-ups

2011 Subway Series: Event #2 Standards are posted here.

Quote of the Day: "You don't need big arms or thick triceps to keep your arms locked. In many instances, those who are exceptional pressers have certain tightness in the shoulders that restrict them from supporting extremely heavy weights overhead." - Tommy Kono

Workshop Reminder: We still have room in the Olympic Weightlifting Workshop with Brian DeGennaro on Sunday August 14th, 12pm – 3pm. If you participated in the Subway Series last year you should remember Brian compete in the Olympic Weightlifting event. Don't miss this great opportunity to work on your technique. For more info and to sign up go here.

Broncos RB Knowshon Moreno now training at Crossfit Verve with Matt Chan
(thanks Ryan for the link)