Monthly Archives: May 2013

5-31 WOD

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5 Push Ups
10 Russian Swings
Pendlay clean drill with the bar


Power Clean “Elizabeth”
Clean (135/95)
Ring Dip

* Scale with banded dips, box dips, push ups ect.

Cash Out…

500 Meter Row
Couch Stretch 1 min ea side
Plank 1 min


5-30 WOD

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Push Up


6 Min Row for calories

Rest 3 Minutes


9 Burpees
18 Sit Ups

Cash Out…

10 Supermans
Roll out triceps with a bar
1st rib with a bar

5-29 WOD

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5 Bar Complexes
10 Sit Ups
5 Tuck Jumps


3×5 Shoulder Press
5 lbs heavier than last month


100′ Broad Jump
30 Wall Balls (20/14) 10′ for Rx M&W
100 Meter Run
25 Wall Balls
100 Meter Run
20 Wall Balls
100 Meter Run
15 Wall Balls
100 Meter Run
10 Wall Balls
100 Meter Run
5 Wall Balls
100′ Broad Jump

*If you need to lighten the ball to get it to 10′, please do.

Cash Out…

200 Meter Farmer Carry
15 Supermans
10 Hollow Rocks
Roll Quads and Chest

Courtesy of Whole 9

**This is an updated version of the original Buttercup post, written for the Urban Gets Diesel blog.**

The subjects of rest, recovery, over-training and injury are hot topics in any health-minded community. Debating, “Should I rest or push through it?” is never-ending, and a quick Google search, message board scan or poll of the coaches in your gym will provide you with rationale to back up whatever decision you choose to make.

A while back, a popular fitness message board entertained this discussion, with one participant writing, “It always seems to me that pain and discomfort are inevitably handled the wrong way by most people. Either you are like most of ‘us’, and you’re really tempted to (and often do) train through it. The (other) kind of people…are the kind that use pain or discomfort as an excuse to give up the program all together. So why is it that we all deal with discomfort in different – but wrong – ways? Those that need rest often don’t take it, while ‘they’ use it as an excuse to throw their hands in the air and give up.”

What the author was proposing is that both groups – the hard-core, elite athletes and the recreational, less committed exercisers– handle over-training in the opposite fashion. “We” (the dedicated) push through the pain, even when severe, while “they” (the lazy) choose to bail under only mild duress. From this, it sounds as though the motivation for both sets of actions – pushing through and bailing – are polar opposites.

Upon thinking about it further, however, we propose that both groups are, in fact, doing the same damn thing.

Two Sides of the Same Coin

For some, a little bit of pain (usually in the form of delayed onset muscle soreness, or DOMS) is an easy excuse to abandon a program altogether. For those who aren’t committed, aren’t motivated, aren’t excited about hitting the gym, skipping their workout (or a week of workouts) requires the least amount of effort, and is quickly justified to themselves and others. “Better safe than sorry” is far easier to tell yourself than, “Suck it up, buttercup”, despite the fact that low-intensity recovery days are often helpful for general muscle soreness.

After you gain experience with training, however, you’ll know the difference between DOMS and over-training, being beat up and being injured. Where you go wrong is ignoring that difference, and continuing to train through more serious conditions. See, your path of least resistance is to ignore the pain, weakness or illness and simply push through it. Wait, hold on, you protest… that doesn’t sound easy! That sounds like you’re toughing it out and taking the harder route. Sounds like it, maybe… but it’s not.

It’s Still the Least Resistance

First, by pushing on (even when you know you shouldn’t), you can then maintain your Training Plan. The alternative is to take an unscheduled rest day (gasp!), and deal with the consequences of having to abandon The Plan.

So you will ignore pain in your shoulder if it’s press and pull-up day, because, well… it’s PRESS AND PULL-UP DAY. And if you miss that, then when are you going to make up that workout? Because you can’t skip deadlift day. Or squat day. Or kettlebell day. Maybe you could do two workouts on Saturday, but even you know that doesn’t sound very Smart. So given all of these competing, confusing, seemingly unsolvable issues… it is easier just to stick to The Plan and train through the pain.

Going Mental

Spontaneous and unwelcome days off can wreak havoc on your constitution. We heard one gym-goer describe it like this: “Often (extra rest) can far surpass actual physical discomfort or pain. I know I need to rest, but my brain says – you are a wuss, you should just suck it up and do the workout, no pain no gain”. Successfully making it through an unplanned rest day is, for most, an exercise in mental discipline. You feel weak, lazy, fat, slow. You feel like a quitter, a slacker, a tourist in FitnessTown. And that little voice inside your head can be pretty persistent… which makes it even easier to just say, “Screw it, I’m going to the gym anyway”.

However… that course of action is no different than the other side of the coin, where the non-athlete would abandon the entire week’s efforts because of one day of discomfort. The “difference” is often erroneously perceived because it appears as though you are so dedicated that you can will yourself to train through anything.

But pretending your over-trained, injured, or sick status simply doesn’t exist is taking the lazy way out… and in essence, no different than giving up entirely.

You Don’t Get Fitter When Training

And just like your actual exercise, recovery is an active process, and requires serious effort. You have to devote time and energy to my recovery – you have to get enough sleep, eat enough high quality food, drink enough water, stretch, foam roll and care for your muscles. You can’t just sit back and expect it to happen all by itself – yet that is what you are trying to do, every time you decide to blindly follow Your Plan despite being over-trained, ill or injured. So the next time you’re thinking about taking the lazy way out, remember this – your recovery deserves just as much attention as your physical training, and demands just as much mental discipline.

Which means that, “Suck it up, buttercup” may just need to be the mantra for your next REST day, too.

5-28 WOD

Buy in…

Run 400 Meters


Take 15 minutes to do:

3×5 Deadlift
Add 10 lbs to last month

If you haven’t deadlifted much, please practice with 4×12 KB Deadlift


EMOM for 10 Minutes

30 Second of Russian Swings

Cash Out…

Roll out quads
Use a ball to roll hammys and shoulders

Courtesy of CrossFit CDA. This hits the nail on the head!!! Please read!!!


We have all been there or are there now. Newbie. So if you are thinking, “ I have been Crossfitting for 3 years now, I know all there is to know…” this article could still be beneficial. Some veteren Crossfitters still struggle with a few of the points I will be making, and it is holding them back from being the best athlete they can be.

Being a coach, we are contanstly answering a question or coreccting someone on one or more of these points. Now, we are glad our athletes are asking questions, but I wanted to give a little write up as to why we give the answers we give.

1) Generally, less is more. Scale, scale and scale some more. One of the coolest things about Crossfit is that it is totally scaleable for anyone from a 12 year old soccer player to my grandma who is about to blow out 80 candles. A common missunderstanding with Crossfit is that scaling is just for newbies. I have been Crossfitting for over 4 years now and I still scale. Maybe I am just feeling a little off or beat up, so I have learned to listen to my body and I know when to slow down. Take the time at the beginning to learn the movements before jumping into adding speed or load. The coaches are great at knowing what scaling option would be best for each person so If you are unsure about whether you should be scaling or not, just ask your coach to point you in the right direction. Eventually you will get pretty good at self regulating and knowing what is best for you. “Scaling: The idea is to challenge yourself with all the exercises, neither holding back on a strength nor pushing too hard on a weakness.” -Clea Weiss

2) Technique is first priority. Like I mentioned in the previous statement, we care about how you move, not how much you move. We don’t care if you just dead lifted 500 lbs but you blew your back out because you looked like a scared cat when he sees himself in the mirror. Moving well is important for injury prevention, seeing strength and health gains, and it’s just easier when you are more efficient. Remember what we learned in bootcamp: movement>speed>load. We are all about celebrating PR’s (that’s personal records for you newbs) as long as they are done with proper movement.

3) Nutrition>Lifting. Eating clean is the key to life in general. If you are eating 2 for 1 tacos at Jack in the Box everyday your energy levels, sickness and many other things are gonna kick you in the ass. Think of your body like a nice car, you wouldn’t put just any gas in a nice sports car. You want to fuel it with the best! There is no point in coming to the gym and working your face off if you aren’t fueling your body well.

4) Ask questions. This goes for everyone. There is nothing more frustrating as a coach then when the workout is halfway over and you are asking what you should be doing. We love to teach, that’s why we do what we do. So when we explain a workout and you don’t understand, ask questions. Don’t just assume you know the movement and then you go and hurt yourself. Ask us what progression, weight, amount of reps you should be doing.

5) You won’t PR everyday. Somedays the mojo just isn’t there. Does that mean you shouldn’t show up to the gym because you don’t think you are going to crush it? No. Get your butt in here and just scale it back a bit. See number 1 of this article. Intensity and hard work are two different things. You can still work hard at a more reserved intensity. At the beginning you will probably PR a lot as you get comfortable with the movements and comfortable with adding more weight. After about 2 years of Crossfit the PR’s are harder to come by, but with patience, hard work and consistency there is no reason they shouldn’t still be happening. Like I said, I have been Crossfitting for over 4 years and I still PR almost every time after a strength cycle. Heck, I PR’d 3 of my lifts without doing a specific strength cycle because I was getting stronger in other areas…nutrition being a big part. If you have been coming for a while and you just aren’t seeing progress either A) come to the gym on a regular basis and/or B) stop eating Wendy’s and binge drinking every weekend. Just sayin’.

6) Mobilize! Take care of that bod! Jon and Derek are great workout programmers and they take the time to carefully plan out each workout AND the warm up. Take the warmup and the cool down just as seriously as the rest of the workout. At the end of each workout there is always time to stretch and cool down. Warming up and cooling down properly are essential to great body mechanics and overall health. We are pretty hard on our bodies so it only makes sense to do everything we can to ensure the best for it! If you need help with stretches and mobility, there is a great book on the desk called “Becoming a Supple Leopard” by Kelly Starrett and he also has a great Youtube channel or ask your friendly coach! Mobilizing is not just for the gym either! There is plenty of stuff you can be doing at home too!

If you have questions about any of these points any of our coaches would be more than happy to help ya out. P.S. We have the best gym ever! People are nice and more than willing to point you in the right direction for anything!


Lieutenant Michael P. Murphy
United States Navy (SEAL)
May 7, 1976 – June 28, 2005

Lt. Michael P. Murphy, fondly referred to by friends and family as “Murph,” was born May 7, 1976 in Smithtown, N.Y. and grew up in the New York City commuter town of Patchogue, N.Y. on Long Island.

Murphy grew up active in sports and attended Patchogue’s Saxton Middle School. In high school, Murphy took a summer lifeguard job at the Brookhaven town beach in Lake Ronkonkoma — a job he returned to each summer through his college years. Murphy graduated from Patchogue-Medford High School in 1994.

Murphy attended Penn State University, where he was an exceptional all-around athlete and student, excelling at ice hockey and graduating with honors. He was an avid reader; his reading tastes ranged from the Greek historian Herodotus to Tolstoy’s “War and Peace.” Murphy’s favorite book was Steven Pressfield’s “Gates of Fire,” about the Spartan stand at Thermopylae. In 1998, he graduated with a pair of Bachelor of Arts degrees from Penn State — in political science and psychology.

Following graduation, he was accepted to several law schools, but instead he changed course. Slightly built at 5 feet 10 inches, Murphy decided to attend SEAL mentoring sessions at the U.S. Merchant Marine Academy at Kings Point with his sights on becoming a U.S. Navy SEAL. Murphy accepted an appointment to the Navy’s Officer Candidate School at Pensacola, Fla., in September, 2000.

Murphy was commissioned as an ensign in the Navy on Dec. 13, 2000, and began Basic Underwater Demolition/SEAL (BUD/S) training in Coronado, Calif., in January 2001, graduating with Class 236. BUD/S is a six-month training course and the first step to becoming a Navy SEAL.

Upon graduation from BUD/S, he attended the Army Jump School, SEAL Qualification Training and SEAL Delivery Vehicle (SDV) school. Lt. Murphy earned his SEAL Trident and checked on board SDV Team (SDVT) 1 in Pearl Harbor, Hawaii in July of 2002. In October of 2002, he deployed with Foxtrot Platoon to Jordan as the liaison officer for Exercise Early Victor.

Following his tour with SDVT-1, Lt. Murphy was assigned to Special Operations Central Command in Florida and deployed to Qatar in support of Operation Iraqi Freedom. After returning from Qatar, Lt. Murphy was deployed to the Horn of Africa, Djibouti, to assist in the operational planning of future SDV missions.

In early 2005, Murphy was assigned to SEAL Delivery Vehicle Team 1 as assistant officer in charge of ALFA Platoon and deployed to Afghanistan in support of Operation Enduring Freedom.

On June 28, 2005, Lt. Murphy was the officer-in-charge of a four-man SEAL element in support of Operation Red Wing tasked with finding key anti-coalition militia commander near Asadabad, Afghanistan. Shortly after inserting into the objective area, the SEALs were spotted by three goat herders who were initially detained and then released. It is believed the goat herders immediately reported the SEALs’ presence to Taliban fighters.

A fierce gun battle ensued on the steep face of the mountain between the SEALs and a much larger enemy force. Despite the intensity of the firefight and suffering grave gunshot wounds himself, Murphy is credited with risking his own life to save the lives of his teammates. Murphy, intent on making contact with headquarters, but realizing this would be impossible in the extreme terrain where they were fighting, unhesitatingly and with complete disregard for his own life moved into the open, where he could gain a better position to transmit a call to get help for his men.

Moving away from the protective mountain rocks, he knowingly exposed himself to increased enemy gunfire. This deliberate and heroic act deprived him of cover and made him a target for the enemy. While continuing to be fired upon, Murphy made contact with the SOF Quick Reaction Force at Bagram Air Base and requested assistance. He calmly provided his unit’s location and the size of the enemy force while requesting immediate support for his team. At one point, he was shot in the back causing him to drop the transmitter. Murphy picked it back up, completed the call and continued firing at the enemy who was closing in. Severely wounded, Lt. Murphy returned to his cover position with his men and continued the battle.

As a result of Murphy’s call, an MH-47 Chinook helicopter, with eight additional SEALs and eight Army Night Stalkers aboard, was sent in as part of the QRF to extract the four embattled SEALs. As the Chinook drew nearer to the fight, a rocket-propelled grenade hit the helicopter, causing it to crash and killing all 16 men aboard.

On the ground and nearly out of ammunition, the four SEALs, continued to fight. By the end of a two-hour gunfight that careened through the hills and over cliffs, Murphy, Gunner’s Mate 2nd Class (SEAL) Danny Dietz and Sonar Technician 2nd Class (SEAL) Matthew Axelson had fallen. An estimated 35 Taliban were also dead. The fourth SEAL, Hospital Corpsman 2nd Class (SEAL) Marcus Luttrell, was blasted over a ridge by a rocket-propelled grenade and knocked unconscious. Though severely wounded, the fourth SEAL and sole survivor, Luttrell, was able to evade the enemy for nearly a day; after which local nationals came to his aide, carrying him to a nearby village where they kept him for three more days. Luttrell was rescued by U.S. Forces on July 2, 2005.

By his undaunted courage, intrepid fighting spirit and inspirational devotion to his men in the face of certain death, Lt. Murphy was able to relay the position of his unit, an act that ultimately led to the rescue of Luttrell and the recovery of the remains of the three who were killed in the battle.

Lt. Murphy was buried at Calverton National Cemetery less than 20 miles from his childhood home. Lt. Murphy’s other personal awards include the Purple Heart, Combat Action Ribbon, the Joint Service Commendation Medal, the Navy and Marine Corps Commendation Medal, Afghanistan Campaign Ribbon and National Defense Service Medal.

Lt. Murphy is survived by his mother Maureen Murphy; his father Dan Murphy; and his brother John Murphy. Dan and Maureen Murphy, who were divorced in 1999, remain close friends and continue to live in N.Y. Their son John, 22, attends the New York Institute of Technology, and upon graduation will pursue a career in criminal justice, having been accepted to the New York City Police Deparment.

Memorial Day

Please remember we have one class at 10:00 on Memorial Day. We will be doing “Murph” and Team “Murph”. We will have a BBQ right after the WOD. Bring your meat and something to share! We are excited to see everyone.

5-24 WOD

Buy in…


100 Meter Run
10 Kb DL


400 Meter Run
21 KB Swings (53/35)
12 Pull Ups

Cash Out…
10 Supermans
1 Min Plank
Lacrosse ball on shoulders

Courtesy of CF Verve

Why Your Knees Track In On Your Squat ~ Luke Palmisano
One fairly common theme that we see from people coming into the doors at Verve is that they are having to find positions they never knew they needed to have. Take the overhead squat, for instance. Holding a bar overhead, while pointing your elbows to the ground, having your armpits facing forward, with the shoulder blades retracted and pushing upwards, is a problem for a lot of people. Life in our world doesn’t often call for these positions. It calls for the positions necessary to talk/text on the phone, drive a car, and type on a computer. Or, take the deadlift. Picking something up off of the ground with a completely straight spine is not taught in our day to day life. Slouching, relaxing on the couch, and generally not focusing on having a straight spine is the norm. So, when we tell you to drive your knees out at the bottom of your squat position, understand one thing first and foremost: we understand that this is new. We also understand that it is hard. So, why do we ask it of you?
Because it’s the safest way to squat. With the foot flat on the ground, if the knees drive out as the hip descends to the bottom of the squat position, your joints are locked into their respective positions in a healthy way, and your tendons and ligaments are all bending in ways that they are supposed to bend. Keep in mind, this is a relatively new way to teach the squat. We used to simply say, “Make sure your knees track over your feet.” Now we say, “With the foot flat, drive the knees out as far as you can.” It ramps up the torque and tension in the hips, leading to a safer position. But what if you are unable to do this? There are two areas of your body that you may want to consider mobilizing.
The first is your ankle. If any of you played sports in another life, you probably remember spraining your ankle over and over again. This, and other activities in your life have led to a serious build-up of scar tissue. How do you know if your ankle is an issue for you? Try performing a one-legged squat. If you can’t perform one with full range of motion while keeping your heel glued to the ground, you lack ankle flexibility. A simple way to work on this is to elevate the ball of the your foot on something, perhaps a 2×4 or some other household object. While keep the heel on the ground, drive your knee forward, and out. This helps you practice your ankle flexion.
Another problem area could be your hip. Because so many of us sit at our jobs, our hips can get very tight. On the side of your hip are two muscles that are stacked on top of one another, the gluteus medius and the gluteus minimus. With the leg straightened, the gluteus medius and gluteus minimus function together to pull the thigh away from midline, or “abduct” the thigh. If these muscles are tight, you obviously wouldn’t be able to perform said movements. So, how can we help this? With our dear, dear friend, the lacrosse ball. Take said ball, lie on your side, and put the lacrosse between your gluteus medius and the ground. Put your weight onto the lacrosse ball. Now, while laying on your side, straighten and extend your leg in a squatting type motion. Do this for a minimum of two minutes per side.
The goal for you should be to, with feet flat, drive your knees out and your hips down until your hamstrings bump into your calves, and cannot go down any further. Some people call this the “third world squat.” Regardless of what it’s called, it should be on your list of movements to conquer.