Ren Rocks!

We are seeing exponential improvement in Ren's performance as of late.  Along with many CSV athletes she is hitting personal records left and right.  With her flexibility she has no problems with pistols on both her left and right legs!  I believe the results are a by-product of consistency and belief in the ability to improve.  Ren is always walking into the box full of smiles ready to tackle the WODs.  Support, consistency and just a plain fun loving vibe is a recipe for success. We really dig this upward trend in results thats going on here at our little box that could.

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Today's WOD menu: Please be sure you are signed-in before attending class:

Hors d’oeuvres: Front Squat 3-3-3+ @ 70,80,90% of your 0.9 X 1RM (90% 1RM).

  Example: if your 1RM is 200, you calculate all your percentages from 90% of that max, or 180 pounds.

L'Entrée: "Test 3"

Tabata Squat 
Max reps of Muscle-ups in 4 minutes

  • The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals.
  • Begin time for muscle-ups immediately after the last 10 second rest interval.
  • Test score equals Tabata score multiplied by number of muscle-ups completed.

Post score.

Le Plat Principal: Run, Deadlift

Complete as many rounds as possible in 12 minutes of:

  • 400 meter run
  • 5 Deadlifts

Post load and total rounds.

Log results to your CSV BEYOND THE WHITEBOARD account.

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"Wanted to give big props to Marcus today for taking on the challenge of carrying my big ass in the partner carry excercise, even though he felt like I was carrying a coach Larry on my back : ). Crossfit is not for everyone but those of us who have accepted the challenge to put ourselves through the hurdles of this lifestyle change and have our own goals is something special. The thing that makes the SV box a very special place is the team and family concept instilled in us by our coaches making sure we never lose focus why we are there. 8 months in and long journey ahead staying focused to keep going BEYOND THE WHITEBOARD are you!!?"