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Run 4 the Childeren

Join us for The 10th Anniversary Run For The Children 10K/5K/1K on the downtown square in Graham, Texas.   

The 10K and 5K courses are USATF certified, and a $150 cash prize will be awarded to overall male and female winners of each race.  See event details for more award information.

All participants receive a goodie bag and a shirt: Dry-Fit T-shirts for 10K and 5K and T-Shirts for 1K (only guaranteed if registered before April 30th). Click here to register.

WOD (5-May-2015)

10RFT of:

  • * 5 Pull-Ups
  • * 5 Push-Ups

5RFT of:

  • * 10 Sit-Ups
  • * 10 Back Extensions

2RFT of:

  • * 25 Wall-balls (20/14)
  • * 25 Box Jumps (24/20)

 

 

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Closed for Maintenance*Reminder* We are having a little work done on the box tomorrow.

All classes except 4:30 & 5:30 are cancelled for Tuesday April 5th.

Sorry for the inconvenience.

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Deficit Push Up Progression

The Push Up is probably one of the most common and basic body-weight exercises, but not everyone can do them properly.  In this progression series we discuss the ideal positions and transitions so you can maximize the benefits of performing this movement.

In the video above, they demonstrate a progression to challenge your push up to work full range of motion. He starts on the floor with the hands turned, then to parallettes where he goes lower than the wrists at the bottom position, to the rings where he adds an additional degree of freedom and difficulty by moving the rings out to the side.

WOD (4-May-15)

5 RFT

15 KBS 73/53

15 Deficit Pushups

400m Run

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loweryIt is with heavy hearts that we say goodbye to one of our own.  Jeff Lowery passed away unexpectedly Saturday in his home.  Jeff was a shining light to everyone he encountered.  He never met a stranger and was always the first to bring a smile to the room.  If you had opportunity to have Jeff be a part of your life don’t be sad, but celebrate and rejoice in the love and passion he brought to you.  I can’t speak for everyone but Jeff impacted my life more than I’m able to describe.  I love you Jeff.  You will be greatly missed.

The visitation for Jeff will be Tuesday, April 20 from 6:00pm to 8:00pm at the First Presbyterian Church in Graham, 1400 Randy Dr.  The service will be Wednesday, April 21 at the Freedom Care Warrior Ranch, 1889 Turtle Hole Road.

CrossFit Veritas will be closed all day Wednesday.

We will honor Jeff in a special way in the weeks to come.  I felt merely doing a hero wod is insufficient for someone who was such a part of our lives.  When we come up with something befitting such a great man we’ll let everyone know.

God Speed.

 

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perry

“Perry”

5RFT of:

  • 4 Muscle Ups (3:1 pullups/dips)
  • 16 Wallball (20/14)
  • 60 Double Unders (3:1)

Perry was my father-figure as a kid.  A long haired lover of guns, motorcycles, and rock n roll.  His nickname for me was “lard ass” because I was a chunky kid…the reason I’m so passionate about athletics to this day.  He suffered a heart attack in 2005 at 45 years young.  He lapsed into a coma for 3 weeks and we DNR’d him, but the SOB wouldn’t die.  HE lost both his legs to complications but made an otherwise full recovery.

My first ultra marathon was his fundraiser to help cover his $350,000 hospital bill.  I ran from his hospital room in Abilene to his front door in Sweetwater 45 miles away one night in September of ’05 and woke him up to give him a $9,000 check.  

He went on with life happily and would tell you losing his legs was the best thing that ever happened to him.  He suffered another massive heart attack in 2013 that was fatal.  He was my Hero.  This is how I honor him.  3, 2, 1 GO!!!

-DWW

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spivey 5kCongratulations to all the CFV folks that participated in the Spivey Hill Challenge and made us proud.  Well done.  More pics / race report to come.

WOD (30-March-15)

5RFT of:

  • 50′ OH Walking Lunges (45/33 barbell)
  • 21 Burpees

 

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spivey hill

WOD (25-March-15)

10 min to est 1rm C&J

For Time:

  • 800m Run
    • 3 rounds:
    • 30 DU
    • 20 shoulder to oh (95/65)
    • 10 burpees
  • 800m Run

***Don’t forget the Spivey Hill Challenge taking place this Saturday!!!***

Graham women create 5K to honor Bill Spivey

by Tori Cummings – The Graham Leader

Over the past few years, Jamie Epperson, Jody Dacus, Xan Holub and Susan Davidson have been running partners, training for and competing in anything from 5Ks to half-marathons.

For the past nine months, the women have been getting ready for a 5K, but this time they aren’t focusing on the running.

They are actually the ones putting on the race.

The Spivey Hill Challenge will take place Saturday, March 28, in honor of Bill Spivey, a native Grahamite.

Spivey attended Eastside Church of Christ, which is how Dacus and Epperson met him.

“Bill was a family guy. He was a lot of fun, and we’ve all seen different sides of him because of going to church with him,” Dacus said. “A lot of (the planning) revolved around how he was and the things that he liked. He was just really active, and he had a lot of things about children that were inspiring and encouraging.”

Continue Reading…

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harry smileWOD (24-March-15)

For Time:

  • 50 kb snatch (53/35)
  • 5 robe climbs
  • 40 kb snatch
  • 4 rope climbs
  • 30 kb snatch
  • 3 rope climbs
  • 20 kb snatch
  • 2 rope climbs
  • 10 kb snatch
  • 1 rope climb

Know Your Numbers

by Emily Beers – CrossFit Journal

It’s next to impossible to find a CrossFit coach who hasn’t encountered this problem: the client who can’t supply a coach with a single number.

He can’t tell the coach how much he can deadlift or squat. He can’t recall his Helen time or any of his 2014 Reebok CrossFit Games Open scores. He can’t remember if a vague press number was for 1, 3, 5 or 10 reps. He stares blankly when told to do a workout with approximately 50 percent of his 1-rep-max clean and then starts loading his bar by looking at the loads others have selected.

By failing to provide any point of reference to the coach, the athlete is preventing the coach from tailoring the workout to the athlete and helping him get the best results possible. Consider an athlete whose 5 x 5 squat workout includes 3 “work sets” that are far too light to produce any improvements in strength. Or consider a conditioning workout that quickly becomes a test of strength when an athlete has supplied vague numbers and a coach wasn’t able to scale appropriately.

Continue Reading…

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earth presses

15.4

AMRAP in 8 min of:

  • 3 HSPU
  • 3 Cleans (185/125)
  • 6 HSPU
  • 3 Cleans
  • 9 HSPU
  • 3 Cleans
  • 12 HSPU
  • 6 Cleans
  • 15 HSPU
  • 6 Cleans
  • 18 HSPU
  • 6 Cleans
  • 21 HSPU
  • 9 Cleans

***Etc., following same pattern***

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angie pressHappy Birthday Angie!!!

Schedule Changes!!!

As some of you know we’re going to be making a few minor changes for the month of March.  With vacations, spring break and my little “procedure” we’ve had to tweak the schedule a bit.  These changes will take effect March 1 and will be temporary and will be in place until further notice…hopefully we’ll change back to normal as the weather warms up a bit.

  • The 5am class will now meet 3 days / week on Monday, Wednesday and Friday.
  • The noon class will now meet 3 days / week on Monday, Wednesday and Friday.
  • The 6:30pm class is cancelled for the month of March (plan to resume in April)

Thanks for your understanding.  If you have any questions let me know zt@crossfitveritas.com

15.1

AMRAP in 9 min of:

  • 15 T2B
  • 10 Deadlifts (115/75)
  • 5 Snatch

15.1a

  • 6 min to EST a 1RM C&J
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2015 games open

WOD (04-FEB-15)

4RFT of:

  • 10 Pull-Ups
  • 20 Sledgehammer Strikes (alternating)
  • 5 Stone over shoulder
  • 100m Sled Pull (90/45, 50m down and back)
  • Run to FH, around ZBCO and back to the front of the box

Welcome to the 2015 Reebok CrossFit Games season!!!  The 2015 Open is rapidly approaching.  I know we’re a little behind schedule getting info out there but hey, that’s how we do things.  The greatest misconception about The Open is that it’s for the super athletes.  This isn’t just about the competitors hoping to get to California this summer.  This is about everyone.  You have a chance to participate in the same workouts as Rich Froning and Annie T. and to measure yourself against the best, (and those you might have a “competitive” relationship with here at CFV).  I can’t encourage you enough to register.  It doesn’t cost that much and it’s a load of fun.  So, stop thinking you’re not “good enough” and…

REGISTER HERE

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