Strength

Power Clean

In 12:00 work to a heavy single.

Apply the skill work you’ve practiced the last few weeks under load.

WOD

Complete for time:

Run 200m

3 rounds of:

10 Toes-to-bar

10 Ring Dips

Run 200m

Complete 2 rounds of:

10 Toes-to-bar

10 Ring Dips

Run 200m

Complete 1 round of

10 Toes-to-bar

10 Ring Dips

Run 200m

Time cap of 18:00.

Coach Stine’s knee after a running wipe-out! Watch those uneven sidewalks. Or you’re own feet!

Today we have a WOD with some higher-end bodyweight movements and a run. Some folks will blaze through this WOD today if they’re proficient at the movements. Others will come in with the ability to do the movements as RX but will be down to reps of 1s and 2s quickly. So the question becomes is it better to go RX or should I scale to finish under the 18:00 time cap. The answer is “yes”.

There are a couple of approaches to workouts like this, and it depends on the individual. When we write a workout, we have several things in mind that you might not even know about. We don’t just make stuff up, we write a program that has specific goals for the cycle, we work to balance movements. For example, this week you may have noticed us leaning on bodyweight movements during the conditioning workouts. Random coincidence? Nope. We also ensure that we vary the time domain and metabolic pathways we hang out in during the conditioning work to make sure we’re hitting those short and hard workouts, the medium workouts that we can still get after, and the longer grinding workouts.

The challenge becomes when you program for a large gym population, making sure that folks are getting what they need to out of the workouts. We can do this pretty easily with AMRAP workouts… everyone works for the same amount of time. Making sure the reps and weights selected are appropriate for what we’re trying to achieve is another story! But how do we manage that for a “complete for time” workout? That’s where the time cap comes in.

Today we want you moving with minimal rest. We know there will be some rest, but if you can do the workout RX but have to do singles for the toes-to-bars and ring dips with lots of time between attempts, you’re not going to get out of it what we want you to. So, if this is you, consider scaling the reps down or starting out with RX movements then scaling the movements as things get tougher. This is an art and there is no black and white way to do that. But lucky for you, Evolve has the best coaches in town, so get with them and let us help you do what’s right for you today!

 

Strength

Press

5 @ 75%

3 @ 85%

1+ @ 95%

The calculator for this week is below.

WOD

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

2 Bar Muscle-ups

4 Burpees

8 Handstand Push-ups

Fanny helping out Dave!

The 2015 CrossFit Games came to an end this weekend with Ben Smith and Katrin Davidsdottir taking the crown. Hopefully you got to watch some of the events, this year was a tough year to be sure, and those who did well certainly earned it. It can be pretty amazing to watch athletes of that caliber do what they did over the weekend, especially for those of you who train at CrossFit and know what those movements feel like, and understand how heavy some of those weights were that they were moving.

The cool thing is that it all started with the CrossFit Open back in February. Do you remember that? Of course you do! But that’s where the whole thing started, and then the Regionals, and finally the Games. It’s kind of cool to think that you competed “along side” all of those who we watched on TV over the weekend during the Open.

Another thing that is really cool about the Games is it makes us realize we have more in us. The weeks following the Games you guys are always a little more motivated with your training. There’s a lot of talk about who did what in the copetition, and there’s the realization that even though what we watched was the best of the best, we end up feeling like we still have some room to grow and get better.

It’s amazing to see how far this whole thing has come, from the first Games being nothing more than a BBQ with some WODs thrown in at Dave Castro’s family ranch in California, to being on ESPN, streamed live, with huge prize money and Nike driving around the venue with billboards because they weren’t invited to be part of it…it’s amazing! And awesome!

So, we have about 7 months until the 2016 CrossFit Open begins. That’s a lot of time to get better at what you do in the gym. Are you going to be ready?!

Week 3 Calculations

  • Enter your lift (Press, Squat, Deadlift).
  • Enter your most recent 1RM.
  • Your Week 3 Weights

  • Go for as many reps as possible on this set.
  • Enter your email if you'd like these numbers sent to you.

Skill

Hang Snatch Pull + Hang Snatch

1 – 1 – 1 – 1 – 1 – 1 – 1 – 1

Yep that’s 8 of the complex. Feel free to add weight if things are going well!

WOD

Complete 10 rounds of:

1:00 Row (Cals)

1:00 Rest

Score is total cals. The rest will be slightly more than 1:00…as the first wave of rowers gets off the machine, the second will get on. Then it will be 3 – 2 – 1…go. Each round everyone will start together.

Christian. With hair!

As many of you know Tinker (the Brian variety) is the head coach of the Fossil Ridge Football Team. You may also know that our very own Coach Josh is also the team’s Strength and Conditioning coach. AND, you might have also heard that we had the kids throwing down in Evolve for a week this summer as part of their training. Needless to say we’re big Saber Cats Fans!

Well, this Friday they are hosting their Friday Fight Night over at the school. What’s that? It’s a bunch of workouts that the public are invited to participate in. They may look familiar in some ways to you…the Head Coach and S&C Coach do workout at Evolve after all! This will be a really fun community event and it’s a cool way to support some of our friends. Plus you get in some extra work at the end of the week.

The team is asking for a $10 donation to throwdown, which will go to the Football Team. Please consider coming out, the workouts are listed below. We’ll have a sign-up list at the gym just so they have an idea of how many to expect. Put your the name of the list and come out and support the team!

6:00 PM

225lb/170lb Challenge
Open Enrollment
1 Clean (Power or Squat)

6:30 PM

Buddy Challenge: Teams of Two

20 Push Ups
20 Yard Buddy Tire Flip
20 Push Ups
20 Yard Buddy Tire Flip
20 Push Ups
20 Yard Buddy Tire Flip
20 Push Ups
20 Yard Buddy Tire Flip
25 Box Jumps/Step Ups @ 24″
50 Deadlifts @ 135lbs

Pick one of the following workouts: Power, Speed, or Strength. If you like more than one, feel free to jump in!

7:00 pm: Power

5 Rounds
15 Back Squats @ 115 lbs
10 Shoulder to Over Head @ 115 lbs
5 Power Cleans @ 115 lbs

7:20 pm: Speed

3 Rounds
1 Complex (Power Clean, Front Squat, Push Press, Thruster) @ 135lbs
Sprint 25 yds
10 Tire Jumps
Sprint 25 yds
20 Push Ups
Sprint 50 yds

7:40 pm: Strength

5 Dead Lifts @ 315 lbs
20 Yard Plate Push
4 Dead Lifts @ 315 lbs
20 Yard Plate Push
3 Dead Lifts @ 315 lbs
20 Yard Plate Push
2 Dead Lifts @ 315 lbs
20 Yard Plate Push
1 Dead Lift @ 315 lbs
20 Yard Plate Push

Following these open workouts, the boys will participate in a Memorial WOD Parnel in remembrance of one of their teammates.

Strength

Back Squat

5 @ 75%

3 @ 85%

1+ @ 95%

The calculator for this week is below.

WOD

With a 14:00 clock work on:

Strict Pull-ups

Push-ups

Squats

This is a practice day. What’s that? See the post below.

The Pool WOD on Saturday was a huge success!

One of the things that happens when we do workouts for time, or for rounds and/or reps, is that many times we’ll do what we have to to go further in the workout. We’ll push harder to do better. And good things happen when we do that. But sometimes, not so good things happen. Sometimes we make sacrifices to go faster. One of those sacrifices is form. Now we all understand that as fatigue builds that technique will often diminish. The goal is keep things as close to perfect as possible, but the reality is that as intensity rises, we can stray from perfection of movement. It’s a trade-off, intensity is where all the good stuff happens, but we can go too far and our movements can suffer.

Kenny Kane is a coach and owner of CrossFit LA. One of the things they do at their gym is categorize the daily WOD into one of 3 categories: Practice, Competition, or Mental Toughness. On practice days, the focus is not on reps, not on rounds, not on times, but on virtuosity of movement. Here’s what they say about it:

Practice Days (P): P Days (60% of training cycle) are just like “practice” for a sport. You show up to hone your movement skills with a spirit of playfulness, intentional virtuosity, and a willingness to learn alongside your teammates.

I recently listened to an interview with Kasey about the success they’ve had with these days. He compared it to any other sport where you don’t go to the field every single day and get after it at 100% effort and beat the crap out of each other, day after day, week after week. There are practice days where we work to improve the skills we’ll use on game day. I thought it was a cool analogy. It made me think about some of the movements we see in the gym and which ones tend to sway from perfection.

Today you’re going to experience a practice day. The goal for today is perfect movement. There will be no running clock. There will be no chips to count rounds. There will be no scores on the whiteboard, only your names. The goal is not to go fast. The goal is not to win. If you want to get after it today, get after your 95% squats! The goal is to do nothing but perfect reps.To do that you’ll select a rep scheme for the above that lends itself to perfect movements: 5/10/15, 10/20/30, etc. Scaling options will be in play, but will also be expected to be great.

This is different for us and different for you. You will be uncomfortable with this. You will feel like you might not be getting as good a workout as if you went balls to the wall. That’s OK. Trust me, we all need this. Are you up for the challenge?

 

Rest Day!

The man who is swimming against the stream knows the strength of it.
 
– Woodrow Wilson

 

Who misses Tito?!?!

 

Saturday Pool WOD!

 

TODAY’S WOD WILL BE AT THE POOL, NOT THE GYM…ADDRESS BELOW!

In teams of 3 complete as many reps as possible of:

0:00 – 8:00

Kettlebell Swings, 55#35#

Swim 25m

Pool Muscle-ups

8:00 – 16:00

Goblet Squats, 55#/35#

Swim 25m

Burpees

This will run pacer style…#1 does KBS, #2 swims, #3 MUs. When the swimmer gets to MUs, #2 then swims back to swap with the KBS and the rotation continues. Confused? Don’t worry we’ll make it as clear as the beautiful pool water you’ll be swimming in!

An Evolve Pool WOD circa 2011….I see some familiar faces in there!!

Today’s Saturday WOD is at the pool. Remember a towel, goggles, sunscreen and water to drink. We will start right at 9am so leave yourself plenty of time to get there!

TerraVida Apartment Pool

3707 Precision Drive

FoCo, 80528

Strength

Deadlift

3 @ 70%

3 @ 80%

3+ @ 90%

The calculator for this week is below.

WOD

Complete 6 rounds of:

Max Reps Bench Press @ bodyweight

Run 200m

Rest 2:00

Score is total reps completed.

Congratulations to Jeff on finishing 3rd in the Colorado Police and Fire Games Toughest Competitor Alive event. He and his buddy Corey finished 1st as a team as well. Well done Jefe!!

Hopefully by now you’ve heard that the Saturday WOD will be a Pool WOD….hells yeah!! A huge thanks to Bailey and Brad for securing us a sweet location to make it happen!

Where: TerraVida Apartment Pool, 3707 Precision Drive, FoCo, 80528

When: 9 AM: We will start the warm-up right at 9, with the WOD starting at 9:15. We have to be done and out by 10am. If you are usually a late comer to the Saturday WOD set your clock 10 minutes earlier!

Why: Did you see the Games on Wednesday?? Swimming is a great component of fitness, and it’s cool for us to get outside of our comfort zone once in a while.

What Should I Bring: a bathing suit, a towel, goggles if you have them, sunscreen, and water to drink.

We know that for many swimming is a daunting task. We want to set your mind at ease. You don’t have to be a great swimmer for this workout. The pool is 5 feet at it’s deepest. You can doggy paddle, you can push of the bottom and glide your way across a small bit at a time, you can wade across. If things go really bad, you can just bear crawl along the side rather than swim. It will be OK, we promise.

We hope to see you at the pool!!!

Week 2 Calculations

  • Enter your lift (Press, Squat, Deadlift).
  • Enter your most recent 1RM.
  • Your Week 2 Weights

  • Go for as many reps as possible on this set.
  • Enter your email if you'd like these numbers sent to you.

Skill

Tall Clean + Tall Clean + Jerk

In 10:00 work to a moderate single.

Please see the post below so you know what’s up!

WOD

In Teams of 2 complete as many rounds as possible in 15:00:

200m Sled Pull, 90#/70# (pacer)

12 Wall Balls, 20#/14#

12 Toes-to-bar

Yep, another teamwork WOD during the week. Lucky you! For this one the sled drag will be the pacer. While #1 pulls the sled, #2 will work on the AMRAP. When #1 gets back, they’ll switch and #1 will pick up on the AMRAP where #2 left off. Score is total rounds completed.

This is the crew that repped at the comp on Saturday. Legit showing from FoCo!

Tuesday was the tall snatch. Today is the tall clean. Plus a tall clean. Then a jerk. Aren’t oly complexes fun?! Like Tuesday, this is listed as a skill, and because of that, technique is the priority over weight. Here’s some specifics from Catalyst Athletics:

Execution
Stand tall with a clean-width grip, the bar hanging at arms’ length and the feet in the pulling position. Pull the elbows up and out aggressively, and pick up the feet. Pull yourself down as quickly as possible while replacing your feet flat on the floor in your receiving position and turning the elbows over into the clean rack position. Attempt to get the bar secured on the shoulders as quickly as possible, although it will be near the bottom of the squat.
 
Notes
Athletes will often allow the bar to crash onto the shoulders in this exercise. It’s important to practice delivering the bar precisely and smoothly into the rack position by maintaining the grip on the bar as long as possible during the turnover, and meeting the bar with the shoulders rather than dropping out from under it.
Purpose
The tall clean can help train and reinforce the proper mechanics of the pull under the bar, and train speed, aggressiveness, confidence and precision in the turnover.

 

Strength

Press

3 @ 70%

3 @ 80%

3+ @ 90%

The calculator for this week is below.

WOD

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

6 Box Jumps, 30″/24″

8 Hang power Clean, 115#/80#

10 Ball Slams, 40#/30#

12 Ring Push-ups

For the ring push ups, set up the rings 1 fist width from the floor. Your hands should not touch the floor for the push-ups. Rx push-ups are the pre-req for ring push-ups. Scaling options will be the standard push-up options.

Cozy!

As happens for many of us, when folks hear that we CrossFit (or coach at a CrossFit gym) it’s not uncommon for them to mention that they’d love to workout, even maybe try CrossFit, but just don’t have the time because they’re way too busy. Sometimes folks start with us then realize they’re simply too busy to continue. A lot of times we’ll try to give some perspective, like WODs are only 1 hour long and that even 3 times a week will provide a positive benefit, and anyone can find 3 hours in a week, and blah blah blah.

But being too busy isn’t really the problem. It’s making the decision that your health and fitness is a priority and then making it happen. Our gym is full of the busiest people we know: full time jobs, full time families, owning businesses, bachelors or masters or PhDs underway, second jobs, volunteering, the list goes on and on. However you make it happen. You get in here day in and day out with no excuse. Because you know it’s important. Because you know it makes you better at your job, and your relationships, at life. And because you know that many days, that one hour in the box is one of the best hours of your day!

The picture above epitomizes that. Taylor is several months along with her second kiddo, working as a firefighter, is a wide and a mom, and brought in her son so she could come throw down. You think that was hard to make happen? If you have a little kid you know it was. Did she do it? Of course she did. So when we hear “too busy” we politely say we understand, then we think about you guys and what you have going on and how you still get in to make it happen. Excuse free. You get it done and are setting the example for those around you every day!

Week 2 Calculations

  • Enter your lift (Press, Squat, Deadlift).
  • Enter your most recent 1RM.
  • Your Week 2 Weights

  • Go for as many reps as possible on this set.
  • Enter your email if you'd like these numbers sent to you.

Skill

Tall Snatch

In 10:00 work to a moderate single.

Please see the post below so you know what’s up!

WOD

Complete for time:

15 – 12 – 9 – 6 – 3

Kettlebell Swings, 70#/55#

Strict Pull-ups

Burpees

Barb repping them out!

Today you get to work on your tall snatch. It says “moderate” load. This should be a load that is somewhat challenging but that you’re able to hit with solid technique. This is listed as a skill, and because of that, technique is the priority over weight. That is a tough pill for many to swallow, but it’s important because these are the sessions that allow us to dial things in. If it looks less than ideal, be prepared for the coach to tell you so and ask you to lighten the load. Here’s some specifics from Catalyst Athletics:

Execution
Stand tall with a snatch-width grip, the bar hanging at arms’ length and the feet in the pulling position. Pull the elbows up and out aggressively, and pick up the feet. Pull yourself down as quickly as possible while replacing your feet flat on the floor in your receiving position and locking the bar overhead in a squat. Attempt to get the bar locked out overhead as quickly as possible, although it will be near the bottom of the squat.
 
Notes
This exercise is very intimidating at first and seems impossible. Get set and go immediately—the longer you stand and think about it, the harder it will seem.
Purpose
The tall snatch can help train and reinforce the proper mechanics of the pull under the bar, and train speed, aggressiveness, confidence and precision in the turnover.