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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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c hedge pu

WOD (16-JAN-15)

For Time:

  • 15 Squat Clean (135/95)
  • 30 T2B
  • 30 Box Jumps (24/20)
  • 15 Muscle Ups
  • 30 KB Swings (70/53)
  • 30 Double Unders (4:1)
  • 15 Thrusters
  • 30 Pull-Ups
  • 30 Burpees
  • 300′ Walking OH Lunge (45/25)

2015 Reebok CrossFit Games Season Schedule

Open registration will begin on Jan. 15. More than 209,000 people participated in the Open last year, and this year the worldwide competition will be even broader and more inclusive. Scaled versions of the Open workouts will make their debut, as well as a new Teenage Division for athletes 14-17 years old.

The first Open workout will be released on Thursday, Feb. 26. As in previous years, the Open will be a five-week competition with one new workout per week. The week’s workout will be released each Thursday at 5 p.m. PT, and competitors will have four days to complete the workout and log their score on the Games site. Score submissions will be due before 5 p.m. PT on the Monday following the workout’s release.

The Open
Feb. 26-March 30, 2015
15.1: Feb. 26 -March 2
15.2: March 5-9
15.3: March 12-16
15.4: March 19-23
15.5: March 26-30

The Masters Qualifier will begin on Thursday, April 23. The world’s top 200 masters athletes in each age division in the Open will be automatically entered into the Masters Qualifier. Like last year, the qualifier will be a four-day online competition. The workouts will be released at 5 p.m. PT on Thursday, April 23, and the competitors will have until 5 p.m. PT on Monday, April 27, to submit their scores. The top 20 athletes in each age division at the end of the qualifier will be invited to compete in the Masters Competition at the CrossFit Games.

Continue Reading…

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lowery

WOD (14-JAN-15)

Front Squat
3-3-3-3-3

“Diane”

  • Deadlift (225/185)
  • HSPU

After The Fall

by Brittany Ghiroli – CrossFit Games

On July 4, 2014, Matt Chan and his wife Cherie set out for a quick bike ride.

It was a short drive from their Boulder, Colorado, home to the East Magnolia Trails, and the Chans—passionate riders long before they were big-name CrossFit athletes—were hoping to check out a new route before Matt’s parents came over for a barbecue later that day.

As has become tradition, Matt raced ahead. A four-time top-10 CrossFit Games finisher—including a second-place finish behind Rich Froning in 2012—Matt slowed down at intersections and waited for Cherie, who was unusually stubborn about not wanting to bike that morning. It was raining, it was a holiday, and Cherie—every bit as adventurous as her husband—had one of those unexplainable feelings about the ride.

Three miles in, Matt’s bike stopped and the Chans’ lives began to play out in slow motion.

With a pool of blood in his groin, Cherie tried unsuccessfully to use her search-and-rescue background to help carry him out. Matt tried to stand several times, thinking he could shake off the freakish fall that caused his bike chain to get caught and his handlebars to be forced into the ground and pressed into his right hip. It was not happening.

He lay down and put his hand on the huge lump by his hip, noting the one-and-a-half liters of blood that had started to accumulate. Matt, who retired from a career as a firefighter several years ago to become a full-time CrossFit athlete, was an EMT basic. He could recognize emergencies. This was a field emergency.

Matt partially severed his femoral artery, one of the largest arteries, which provides blood to the lower portion of the body. One inch down and it would have been totally severed, meaning he would have bled out in a matter of minutes. Seven years of training as a high-level CrossFit athlete, putting in hours of Olympic lifting and metabolic-conditioning work, and it was a log on relatively flat terrain that caused a life-threatening injury to one of CrossFit’s most consistent competitors.

Continue Reading… 

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