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Blog Archive

Join us for a special viewing of this year’s Reebok CrossFit Games right in our own gym!

We’ll be holding a special (and super secret!) WOD and various fitness challenges throughout the day!

You are more than welcome to bring in your favorite dish, snacks, and/or drinks to share!

Check out the Facebook Event Page here!

We’ll see you then!

Check out August’s CrossFit Foundations schedule! Foundations classes take place every Wednesday and Friday @ 6:00pm. These classes are a great way for both beginners to learn the basics and for the seasoned CrossFitter to help refresh and perfect their skills!

And remember: these classes come free with any CrossFit Rosslyn *month-to-month or *6-month term membership. They will not go against your class count! This makes it even easier to keep our athlete’s skills consistent and safe.

Check out July’s CrossFit Foundations schedule! Foundations classes take place every Wednesday and Friday @ 6:00pm. These classes are a great way for both beginners to learn the basics and for the seasoned CrossFitter to help refresh and perfect their skills!

And remember: these classes come free with any CrossFit Rosslyn *month-to-month or *6-month term membership. They will not go against your class count! This makes it even easier to keep our athlete’s skills consistent and safe.

At Verve and CrossFit Rosslyn, we know that getting fit takes some serious hard work. It takes a certain mindset to make it through a tough workout while motivating yourself and others along the way. We like to recognize those who not only show growth and determination within our programming, but also inspires others to be their best!

Congrats to our client spotlight for June, Sameer AlZahrani! Sameer has excelled greatly in our Pure Strength programming since joining Verve/CFR in May 2016. With his consistency with working on the major lifts (Back Squat, Deadlift, Clean and Jerk, and Snatch) he is a true inspiration to those who want to get their lifting technique on point! Read his story below!


1) Please introduce yourself and what brought you to Verve Health & Fitness /CrossFit Rosslyn

I’m Sameer AlZahrani, originally from Saudi Arabia. I have always been interested in health and fitness. I did lift weights at various points in my life, but my programs were not optimally designed. At best, I did a 3-way or a 4-way body split that had more isolation exercises than ideal.

2) Prior to working out at Verve/CFR, what was your fitness/athletic background?

I did Brazilian Jiu Jitsu roughly from 2000 until 2013 when my oldest daughter was born. At that point, I could not keep a demanding job, a demanding sport and the family side as well; so I took a break from Jiu Jitsu.

Some of my colleagues in the office told me about Verve/CrossFit Rosslyn. I looked into it and was intrigued by the Pure Strength class. I signed my membership contract on May 5,  2016.

3) What was your initial impression after your first training session /group class at Verve/CFR?

It was love at first sight!  The Pure Strength class covers the most important lifts that any athlete should master, and a few support exercises to help improve those main lifts.  I see Pure Strength class as the ideal and most efficient way to train for busy people. A great way to get a huge fitness adaptation in a very short period is to train with intensity and explosiveness; but of course, one would need expert coaching to do that, and that is what I found at Verve.

4) What was your biggest challenge with starting your fitness regimen at Verve/CFR ? 

In my current program, we have 5 main lifts:  Squat, Deadlift, Press, Snatch, and the Clean and Jerk. The challenge has been and remains to work on the technique. It’s a never ending journey. Initially, I was focused on the basics: learning efficient squatting, deadlifting, and pressing techniques. Now I’m finding my challenge in being explosive while maintain proper body alignment in the Snatch, and Clean and Jerk.

5) Please share with us some of your proudest fitness accomplishments. 

Across the board, my lifts improved dramatically. Below is a comparison between my lifts now versus a year ago. You see an increase of over 25% in all my lifts within my first year.

1 Rep Max

Difference

May 2016

May 2017

Pounds

%

Back Squat

185

250

65

35%

Deadlift

245

305

60

24%

Press

95

130

35

37%

Snatch

65

100

35

54%

Clean/Jerk

95

145

50

53%

6) What are your favorite and least favorite exercises?

I love my exercises equally! They are all important! Categorizing the exercises as favorites, less favorites, at least for me, has an impact on what lifts will improve and what lifts will not improve. I’d rather not think that way.

7) Outside of working with the Verve /CFR trainers, what’s the biggest difference that you’ve noticed in your day-to-day life?

My posture improved a lot.  Opening the shoulders during the snatch, and overhead squats, translated into being aware of rotating my shoulders and opening the thoracic spine a bit more.

I’m also sore a lot!

8) What are your future fitness goals?

My goal is to make a small improvement every time we test the 1 rep max. I’m not competing with others. I’m competing with my past best lift. In addition, because I like to maintain longevity in the sport, I’d rather be careful not to make too much progress in a short period of time in order to avoid injury.

My benchmark for the next 12 months is to make at least 10% improvement in all 5 main lifts. If I reach that goal, I would be very happy.

9) What advice would you give to someone who is just starting their fitness journey?

First, focus on the technique. It takes years to learn proper technique. Learning to Snatch decently can take a couple of years at least!

Second, measure your progress. It’s tough to improve what you don’t measure. Use whatever system to record your workouts and track your progress.

Third, trust the process! We have the luxury at Verve to have expert coaches design our programs. Follow the program. It works!

10) Share something random about yourself! 

The real motivation for me to work on core exercise is that I don’t hurt my back when I carry my two little girls (4 years and 2 years).

Check out June’s CrossFit Foundations schedule! Foundations classes take place every Wednesday and Friday @ 6:00pm. These classes are a great way for both beginners to learn the basics and for the seasoned CrossFitter to help refresh and perfect their skills!

And remember: these classes come free with any CrossFit Rosslyn *month-to-month or *6-month term membership. They will not go against your class count! This makes it even easier to keep our athlete’s skills consistent and safe.

Check out May’s CrossFit Foundations schedule! Foundations classes take place every Wednesday and Friday @ 6:00pm. These classes are a great way for both beginners to learn the basics and for the seasoned CrossFitter to help refresh and perfect their skills!

And remember: these classes come free with any CrossFit Rosslyn *month-to-month or *6-month term membership. They will not go against your class count! This makes it even easier to keep our athlete’s skills consistent and safe.


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Today’s WOD

  • Tuesday, 8/22/17

    WOD 5 RFT of 5 Clean and Jerks (Rx: 135#/95#, L2: 115#/80#, L3: 95#/65#) 10 Box Jump Overs (Rx: 24″/20″ L2/L3: 20″/18″) 15 Knee-to-Elbows (L2/L3: Knee Raises)
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