Strength

Behind-the-Neck Snatch Grip Push Press

Work up to a heavy set of 3.

WOD

Complete as many rounds as possible in 12:00 of:

6 Overhead Squats @ 50% 1RM

9 Pull-ups

12 Burpees

 

Work!

As you guys know CF Evolve had it’s 5 year anniversary on March 11th. This is right in the middle of the Open, so each year we end up pushing the celebration back until it’s over. Now that we’re done with the Open it’s time to celebrate!

The 5 Year Anniversary/Thank God The Opens Over BBQ will be on Saturday April 11th. We’ll have the Saturday WOD as usual, then we’ll stick around to hang out, eat some food, drink some beer, and enjoy what we hope will be a beautiful spring afternoon in Colorado. We’ll provide the BBQ and an assortment of both grown-up and all-ages drinks. We ask that you bring a side to share. This will be your chance to show off your kitchen skills!

Let us know if you have any questions, we hope to see you all there!

Skill

Pull-up Skill

Today you’ll work on the kip, and maybe get that first one! If you’re proficient at pull-ups, today practice your chest-to-bar and/or butterfly if that’s something you’ve been working on!

WOD

Complete for time:

25 Power Cleans, 95#/65#

50 Double-unders

25 Push-ups

50 Double-unders

25 Box Jumps, 24″/20″

50 Double-unders

25 Push Jerks, 95#/65#

50 Double-unders

 

Liz demonstrating that CrossFit makes you good an ninja skills as well!

The Ladies Only Barbell Club session is filling up! We wanted to let you know of a schedule change in case you hadn’t heard. We accidentally set the first day to be Easter Sunday and that obviously won’t work. So the first day of the session will be Saturday the 4th at 11am. Sorry for any inconvenience. The remaining days will go on as scheduled, which will be Sundays at 9:30am-11:00am through May 10th

This is a great opportunity for the Evolve ladies to work on barbell technique with the lady coaches of Evolve. We know that lifting can be intimidating for both new and experienced athletes alike. These sessions will break it down into detail, will be paced off of your experience level, and you’ll get some girl time.

Cost is $60 for the 6 week session and you have to sign up by 4/3. You will be billed directly so no need to do anything in MindBody.

For more information you can talk with Coach Stine and you can read the original post here!

Strength

Overhead Squat

Work up to a 1RM in 12:00.

WOD

Goats and Love

Every minute on the minute for 20:00:

Even Minute: Goat

Odd Minute: Something You Love

Another Monday. Pick 2 different loves/goats than last week. Base it on how you feel after your attempt(s) of 15.5 and choose a weight/rep scheme that will challenge you!

 

It can be hard to find quiet time at the gym to plan all of the Open events!

Done and done. You made it through the 2015 Open! We’re really proud of all of you guys who stepped out of your comfort zone and went for it this year. The accomplishments that happened over the last 5 weeks are too many to list here. As grueling as the Open can feel, there are a lot of personal rewards that come with it. We hope you learned a little something about yourself…from things you did that you didn’t think you could, from things you couldn’t do that you wish you had, and from things you saw your friends do that inspired you. We hope it was worth the pain!

A special thanks needs to go to Kendra! Along with the WODs this year came the intramural team comp, the themed workouts, and the release party each Thursday. This took a ton of planning and time on her part, and she did it because she cares about you guys and wants the community to stay strong and be fun. The fun stuff that went on the last 5 weeks would never have happened without her, so when you see Kendra, please thank her!

We’ll now return to our regular mode of operation at Evolve! Reflect on what went well over the last 5 weeks, what you’d like to improve at, and make it happen! We’ll see you in there!

Rest Day or 15.5

If you’re signed up for the Open you’re welcome to hit the WOD today. We’ll be running heats starting at 9am. Today you’ll be responsible for warming yourself up. Please sign up in MBO for this. At 9am we’ll write out the heats. If you’re not there, you’ll end up being in a later heat so if you need to get in and out, be sure to be there on time today!

Marie pulling big weight!

 

Saturday WOD!

 

In teams of 2 complete as many rounds as possible in 20:00 of:

10 Ring Rows

20 Sit-ups

30 Double-unders

One partner will work through the AMRAP while the other runs 400m. When the run is complete, switch. Score is total rounds completed.

This WOD is on the light side. If you tackled 15.5 yesterday, you’re welcome. If you aren’t doing 15.5 until Sunday, you’ll thank us then. If you’re not doing 15.5 at all and are in the mood for a tough WOD….run your 400s hard.

Kelsey!

 

 

CrossFit Open 15.5

 

27-21-15-9 reps for time of:

Row (calories)

Thrusters

Men use 95#
Women use 65#

If you’re doing the Open and/or judging, please take the time to review the movement standards and watch the video!

Due to rowers, heats will be limited to a total of 8 people. Please plan accordingly!

Check out Steph, Bailey and Alex at the 15.5 reveal at CrossFit Max Effort in Vegas. They’re big time!!

 If you look on MindBody, you will see “CrossFit Open” as an option to sign up for at the 5pm and 6pm. If you’re doing the open and coming to Friday Night Lights, please sign up here. If you’re not signed up for the Open and coming to the 5 or 6pm as the regular WOD, please sign up under the normal WOD. Thanks!


Workout 15.5 Variations

Scaled
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

27-21-15-9 reps for time of:
Row (calories)
Thrusters

Men use 65 lb.
Women use 45 lb.

Masters 55+
(Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)

27-21-15-9 reps for time of:
Row (calories)
Thrusters

Men use 65 lb.
Women use 45 lb.

Scaled Masters 55+
(Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)

27-21-15-9 reps for time of:
Row (calories)
Thrusters

Men use 45 lb.
Women use 35 lb.

Teens
(Teen Boys 14-15, Teen Boys 16-17, Teen Girls 14-15, Teen Girls 16-17)

27-21-15-9 reps for time of:
Row (calories)
Thrusters

Boys use 65 lb.
Girls use 45 lb.

Scaled Teens
(Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17 )

27-21-15-9 reps for time of:
Row (calories)
Thrusters

Boys use 45 lb.
Girls use 35 lb.

 

Strength

Work up to a heavy single in 10:00 of:

Jerk Drive + Jerk

WOD

Complete as many rounds as possible in 10:00 of:

50 Squats

40 Ball Slams, 40#/30#

30 Wall Balls, 20#/14#

20 Pull-ups

10 Burpee Box Jumps, 24″/20″

 

The aftermath…it’s safe to say these guys got after that workout!

Tomorrow we find out what the final WOD of the 2015 Open will be! Are you excited? Well there’s no telling what might come up, but it’s always fun to try and guess. One thing we haven’t seen yet this year is rowing. It came up last year, so it’s completely possible. A while back Bailey shared with me an article on The 17 Commandments of Rowing – My Journey from Hate to Happiness. Take a look at these 17 tips and keep ‘em in mind, especially if rowing shows up tomorrow night (editor’s note: If I had my shit together I would have posted this last night to go along with the 2K row!).

1. Don’t grip too hard – Don’t hold on so hard to the handle. Keep enough grip to not lose the handle, but also not so much that you wear out your hands, have achy forearms, and tear up your palms.

2. Drive with your legs – Rowing is mostly about your legs. Despite your natural instincts, your legs are far stronger than your arms and should be doing the vast majority of the work. Your quads and booty should be toasted after a hard rowing workout.

3. Imagine you’re doing a clean – If you don’t know how to perform this lift properly, don’t imagine this. Imagining doing a clean won’t help in that case.

4. Legs, hips, arms, arms, hips, legs – This is the sequence of rowing. If you reorganize this list, it doesn’t work.

5. Drive straight back – If you feel yourself lift off the seat, or tragically, you pop off the seat and land on the rail, it is because you are pushing UP instead of back. Push straight back.

6. Don’t let your butt go solo – Don’t shoot your butt back first. Keep your core engaged throughout the stroke; the angle of your back should not change as you drive with your legs. Said another way, the handle should travel in sync with your seat for the initial leg drive portion of the stroke.

7. Don’t pull with your arms – Keep your elbows straight as you drive your legs. It’s about your legs, not your arms. As soon as your arms bend, you’ve lost the ability to translate power from your legs.

8. Keep your elbows relaxed – Don’t lift up your elbows at your sides. Don’t artificially tuck them in, either. Keep them relaxed at a natural angle and don’t make chicken wings.

9. Don’t shrug your shoulders up – Don’t pull your shoulders UP into your ears as you drive back in the stroke. Instead, imagine you are pulling your shoulder blades together behind you.

10. Pull the handle to the bottom of your ribs – For the ladies, you want to pull the handle to the bottom of your sports bra. For the men, pretend you’re wearing a sports bra.

11. Sit up tall at all times – Hinge at the hips and keep good posture, like a good morning or a deadlift. Lift your chest up. Don’t let your lower back or shoulders collapse. Be relaxed, but with good posture.

12. Imagine your upper body like a pendulum – Okay, maybe an upside down pendulum. More like a needle ticking back and forth between 11:00 and 1:00 on a clock face. At the “catch” or beginning of the stroke, right before you drive back, you should be leaned forward at the 1:00 position. At the “finish” or far end of the stroke, when your legs are fully extended, you should lean back to the 11:00 position.

13. Feel the connection through your feet – The whole way through the drive you should feel a solid connection between the balls of your feet and the footplates.

14. Don’t re-bend your knees too soon – As you start to return forward in your stroke, your knees need to remain straight until the handle is above your mid-shin. Hinge at the hips, sit up tall, and wait (just like with a deadlift) until the bar has passed your knees to re-bend them.

15. Don’t slam the seat into your heels – As you continue to move forward and return to the start of the stroke, you should stop when your shins are perpendicular to the ground and your heels are curled up off the footplates, but your seat should never run into your feet.

16. Breathe properly – Exhale as you drive back; inhale as you recover forward.

17. Focus on consistent steady movement – You are the master of the numbers on the computer screen, not the victim of them. Steady consistent movement will be more efficient. Remember you are on the “water” – smooth movement is rewarded. Smooth movement is fast and efficient. Jerky movements make waves and flip boats.

 

Strength

Bench Press

8 x 3 @ 65% 1RM

Dynamic effort day…move it fast!

WOD

Today’s WOD is 2 Parts:

Part 1

Row 2000m for time.

This should be max effort for this distance.

Part 2

Complete NOT for time:

30 Banded Good Mornings

30 Abmat Sit-ups

30 Superman w/ 2 Second Pause at top

1:00 Plank from Elbows

Midline Work courtesy of Ben Bergeron.

After the warm-up and strength the WOD will be divided into 2 groups. 1/2 will start on the row, 1/2 will start on midline work, then switch. Rowers are limited, today is not the day to forget to sign up for the WOD!

 

Run out of weight on sled pushes? Just add kids!

Ladies Only – Barbell Club

Hey ladies,

We have already talked to some of you about this, and since many of you have expressed an interest, it is now going to happen! Sundays at 9:30am-11:00am from April 5th through May 10th we will run Evolve’s first ever ‘Ladies Only – Barbell Club’!

So if you are looking to improve your strength, technique, and knowledge on olympic and power lifts, and you are dreaming of doing so in a ladies only environment – this is for you! Lifting with the strong guys all the time can be intimidating, and lifting heavy can be scary! Therefore we want to create a comfortable and fun environment with all you girlfriends from Evolve, where we wish to get you strong and confident with the barbell, break down the lifts, and practice practice practice!

Throughout the six weeks we will go through all the traditional olympic lifts and power lifts, and we will get familiar with different assistance work, barbell complexes, and other fun drills. In each class we will give thorough explanation/demonstration of the movements, and provide  tons of one on one opportunities. The classes will therefor not  be like the normal CrossFit classes, but instead your individual level will set the pace.

The six weeks will be planned as one coherent program, so it is necessary to sign up for the whole thing and make it a priority to show up every Sunday!

The price for Evolve’s first ever ‘Ladies Only – Barbell Club':

  • Early bird special, sign up by 3/29 and pay $50
  • Rate after that with last possible sign up by 4/3 will be $60

Email Stine to register (payment will run through MindBody): stine.pinilla@gmail.com

This is for Evolve members only!

We are really exited to start this up and we can’t wait to see you on Sunday April 5th!

Love from Kendra and Stine

Strength

Every 2:00 complete 1 Snatch at the following weights:

60%

65%

70%

75%

80%

WOD

Complete as many rounds as possible in 4:00 of:

10 Kettlebell Swings, 70#/55#

10 Hand-release Push-ups

10 Box Jumps, 24″/20″

Rest 2:00

Complete as many reps as possible in 3:00 of:

10 Kettlebell Swings, 70#/55#

10 Hand-release Push-ups

10 Box Jumps, 24″/20″

Rest 2:00

Complete as many reps as possible in 2:00 of:

10 Kettlebell Swings, 70#/55#

10 Hand-release Push-ups

10 Box Jumps, 24″/20″

 

Take a careful look at this photo, then read the post below.

No one is done until everyone is done. This is a saying that we’ve had since Day 1 at Evolve. It embodies what we want the community of Evolve to be. It’s a very important concept. You see, part of the magic of what we do is camaraderie. It’s throwing down with 15 of your closest friends, all of you going through a difficult workout, and emerging a little bit better than when you started. Sharing that with folks is a huge part of it. The thing is, when a workout is done “for time”, everyone will finish at a different time. Someone who scales the load, or someone who is proficient at the movements, might finish ahead of someone who is just starting out, or someone who has gone for it and thrown a heavier weight on the bar than normal. And that’s OK. However, if when those who finish first begin to clean up their stuff and walk off the floor while others are still banging away, it takes a little bit away from the group. It lessens the community a little bit. This is bad when the community is part of our progress. Take a look at that picture above. One person is still going, but the whole crew is still right there with him, helping him to the finish. When you look at that picture, what do you think? Is that the type group you want to throw down with? It should be!!

At some point in this CrossFit journey, you will finish last in a workout. If it hasn’t happened yet, it will, I promise. So imagine yourself struggling to get through it, and everyone else who you started with has finished, cleaned up their stuff, and are sitting on the couches talking about how they crushed that WOD while you’re still out there just trying to survive. That would suck, right? Well we’ve seen some of this happen lately. We’ve seen folks cleaning up their stuff right in front of others who are still banging away. That’s on us because we didn’t do a good enough job sharing our expectations on the matter. So today we’re going to fix that. The coaches are going to talk about the concept of “no one is done until everyone is done” before all the WODs today. That coupled with this post and a little social media help and the word will be out there…the expectations will be known. From then on it will be on you guys to maintain the standard. Happy WODing, we’ll see you in there!

Strength

Front Squat

8 x 2 @ 65% 1RM

Yes, another dynamic effort day…move it fast!

WOD

Goats and Love

Every minute on the minute for 20:00:

Even Minute: Goat

Odd Minute: Something You Love

Another Monday. Pick 2 different loves/goats than last week. Base it on how you feel after your attempt(s) of 15.4. We have one more Open WOD, train smart this week!

 

Saturday WOD? Check. Rowing? Check. Spring weather in Colorado? Yep. Move it outside!

15.4 is done. Congrats! RX had lots of HSPUs and clean weights that were heavy for some. For scaled, 2 barbells and rounds of 10. It was a spicy week for many, but you all showed up and put forth your best effort. Well done! There’s only 1 week left.

As the Open drags on, folks can start to feel a little tired of it all. Stay positive, you’ve made it this far! When we watch the reveal and see what the best of the best put up in terms of numbers, or when we look at the leaderboard and see scores that seem impossible, it can make you questions yourself a little bit. Well don’t let it. This week there were some great posts from some well-respected names in the CF world that helped keep things in perspective. One of my favorites was an IG post by Lindsey Smith. If you’ve been around the CF game for a while you probably recognize her name. She had this to say and it really resonated:

“Mad props to all the CrossFit Games athletes out there, but equal respect to all the working moms, business owners, full-time students, and everyone else that’s just hustling life and finding a way to get ‘er done.”

Keep that chin up and keep on hustling! See you in there!