WOD (27-Feb-2017)

AMRAP in 15 min of:
7 Pull Ups
25 wall balls (20-14)
50 DU (3:1)

“Please let me die!” the woman screamed. “Ma’am, you have to be calm!” the nurse shouted back. Then to me: “I can’t do this. I can’t take care of her anymore. This is Day 3 and I’m done. I’m mentally done with her.” The nurse continued: “Jason, I just can’t hear this anymore.” The woman was crying. “I’ll switch assignments,” I said. “Let me take care of her.” It was my sixth day in the ICU. I was mentally done a decade ago, but I knew how to manage. I had just passed Year 15. This nurse was a mere four years in.

I walked into the room of the neuro long-term acute care (LTAC) facility and began to assess a failed gastric banding. The gastric band had eroded into the woman’s gut a year after it was placed. Continue reading here.

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WOD (24-Feb-2017)

For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

(50/35 and 24/20″)

Scaled (35/20 and 20″) step-ups OK

Time cap: 20 minutes

survivalFirst CrossFit Study: It Works Wonders, If You Can Survive

“Are you CrossFit?”

Thirteen years have passed since Gregg Glassman founded CrossFit. In that time, over 6,100 affiliate gyms have opened, attracting thousands of professional and everyday athletes. What once was considered a fad has grown commonplace. Across the United States, thousands of gallons of sweat pour to the ground amidst struggled exhalations induced by intense workouts. It’s masochism on a never-before-seen scale.

Yet despite CrossFit’s meteoric rise, an ascent that has recently yielded prominent partnerships with Reebok and ESPN, there has yet to be a scientific study that specifically gauged its efficacy. Until now. Continue reading here.

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WOD (23-Feb-2017)

Snatch (6×3 @ 70-75% 1RM, one set every 1:45)

Snatch Pull (5×3 @ 80% – Panda Pulls)



For Time:

  • 21 OH Squats (95/65)
  • 42 Pull-Ups
  • 15 OH Squats
  • 30 Pull-Ups
  • 9 OH Squats
  • 18 Pull-ups

boxjumpsHow to Improve Box Jumps

by The RX Review

If you’re new to functional fitness and already dread the idea of doing box jumps, then it’s probably time you started getting used to them.

Box jumps are one of the most common exercises in the sport of CrossFit. In any given week, you will find them in a number of different workouts at affiliates across the world.

A box jump is as simple as its name suggests: you have to jump from the ground, onto a box! The size of the box can vary from workout to workout, and depending on your gender and age. Some Rx’d workouts might use a 24 inch box, while others use a 32 inch box.

But regardless of the size, the most important thing to remember is the hip extension at the top.To perform a proper rep, a full hip extension must be reached. That means, once you jump onto the box with two feet, you must then lock out your legs, and stand up with your hips over your feet, just like a deadlift. Once you have achieved this, you can jump back down and start again! Continue reading here.

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WOD (22-Feb-2017)

AMRAP in 15 min of:

  • 21 Cal Row
  • 15 HSPU
  • 9 Single Arm DB Snatch (as heavy as safely possible)

Then……Core Work

“Durange Core”

5 Rounds of:

  • 10 Hollow Rocks
  • 10 V-Ups
  • 10 Tuck Ups
  • 10 Sec Hollow Hold
  • Rest 1 min

kippingThe Keys to Kipping Pull-Ups

Many athletes skip right to this step—but that’s a mistake.

Once athletes have achieved core control and acquired strict pull-ups, they will have the necessary shoulder strength and body control needed to generate momentum in kipping pull-ups. This progression creates consistent mechanics, provides the foundation for long-term progression and protects against shoulder injuries.

The kipping pull-up is an important part of the CrossFit methodology because it adds intensity to training and allows for the completion of more work in less time. Continue reading here.

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Reminder: Angie’s yoga/stretching/mobility wod tomorrow, immediately following the 4:30 class. dfw-yoga

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WOD (21-Feb-2017)

Front Squat (4×10 @ 50%…add 10# total per set, one set every 2 min)


2RFT of:

20 Squat clean Thrusters (135/95) (demo)

17 Burpee C2B Pull Ups



In the 1800s, Sylvester Graham scornfully wrote of fatty meats’driving sexual desire. His cure: whole wheat.Later in the century, John Harvey Kellogg, a Graham follower, espoused the same wisdom, adding that too much lard would cause bowel backup. His solution: vegetarianism. This way of eating, both men argued, was also a way to avoid disease and prolong life. But our disdain for dietary fat started much earlier than the 19th century—years before either man created his intentionally bland recipe for Graham crackers or Kellogg’s cornflakes.


The diets of most native peoples the world over—from the aboriginals in Canada to the Maasai in East Africa—have been  characterized by animal fat. Some indigenous groups have regularly drunk animal blood for dietary sodium. From this act was born the derogatory term “bloodthirsty savages.” Continue reading here.

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WOD (20-Feb-2017)

AMRAP in 10 min of:

Jumping Squats (6” target)


AMRAP in 10 min of:

Deficit Push-Up (45 plate / 25 plate)
Shuttle Run
for the “shuttle run”

one rep of shuttle run is;
run from OH door to the middle of the gym and back….then run to the opposite door and back. your hand must touch the floor at the line each time you make a turn.

openThe Open

Where grassroots meets greatness: Compete with hundreds of thousands of athletes in five workouts over five weeks. Do it for fun, your affiliate family, fitness or to reach regionals and fight for a chance to make it to the CrossFit Games.

The WOD of the week will be released on Thursday evenings, the Crossfit Veritas WOD for the next five Fridays will be the Open WOD of the week.

Scores must be submitted before 7 p.m. Central Time on the Monday after the workout has been announced.

All CFV members are encouraged to registrar, go here to sign up. Cost is $20


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WOD (17-Feb-2017)

Open WOD 13.1

AMRAP in 17 min of:

  • 40 Burpees to target 6” above standing reach
  • 30 Snatch (75/45)
  • 30 Burpees to target
  • 30 Snatch (135/75)
  • 20 Burpees to target
  • 30 Snatch (165/100)
  • 10 Burpees to target
  • AMRAP snatches at (210/120)

jr natNext week, Feb. 23 – 26, Joel Jones will be traveling to Kansas City, Missouri to compete in the 2017 USA Weightlifting National Junior Championship.  To learn more about the event go here.

Below is a video of Joel completing a 320lbs Clean & Jerk, WOW!

YouTube Preview Image

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WOD (16-Feb-2017)

3RFT of:

  • 40m sled push (135/90) do in parking lot at ZBCO if able…adjust weight!
  • 30 Box Jump Overs (24/20)
  • 20 Strict HSPU
  • 10 Power Cleans (205/135)

Then accessory work….

5 Rounds of:

  • 10 V-Ups
  • 1min plank hold (elbows)


Left: Maren – longer torso, shorter femurs Right: Brett – shorter torso, longer femurs

How Femur Length Affects Squat Mechanics

Meet Maren and Brett, the two latest Glute Squad members. They are the same height, but their torso and femur proportions differ markedly. Maren has a longer torso and shorter femurs, whereas Brett has a short torso and long femurs. See how much higher Brett’s hip joint center is compared to Maren’s?

I asked Maren and Brett to squat down with 95 lbs and hold the bottom position for a few seconds so I could snap a pic. I didn’t give them any instructions as I wanted to capture their natural squat mechanics.

Maren can stay very upright, prefers high bar squats, and goes very deep. Continue reading here.

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WOD (15-Feb-2017)

3 position squat snatch (high hang, hang, snatch) (6×3 @ 60%), perform a set ever 90 sec

Snatch Pull (3×3 @ 80%) (panda pulls)


For Time:


  • 150 Wall Balls (20/14)

eric-snatchLearning How to Do Full Snatches

Bill Starr breaks down one of the most difficult athletic movements you’ll ever perform. Putthe pieces together to master the world’s fastest

The full snatch is one of the most complicated movements in all of sports. An athlete has to pull a weight upward with force and speed, then completely reverse his mental keys to explode downward under the still-moving bar. His foot placement, body positioning and lockout have to be precise when he hits the bottom or the bar will crash to the floor.

The snatch is the ultimate in athleticism, and the pole vault is the only other movement that’s comparable in terms of concentration and difficulty. In that event, the athlete has to run at full speed and then direct that speed vertically. In the snatch, the conversion is from moving upward bearing a heavy load to moving downward—a more severe shift. To be able to perform a snatch with a maximum poundage is a feat of strength without peer. Continue reading here.

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