Every minute on the minute for 7 minutes complete:

3 Parallette Shoot-Throughs

You know you love them!! Watch the video linked above, this is how we’ll set up and we’ll work the shoot throughs together, holding positions as the coach sees fit.

Starting from the top of the push-up, the calls will be: down – up – shoot (open hips) – dip – shoot


Inspired by this NCLab workout. I wish we had 2 hours to make it as long as theirs!!

3:00 Max Ball Slams, 40#/30#

3:00 Max Double-unders

Rest 2:00

2:00 Max Ball Slams, 40#/30#

2:00 Max Double-unders

Rest 1:00

1:00 Max Ball Slams, 40#/30#

1:00 Max Double-unders

Warming up can be fun, right Matty V?!

There was a great conversation at the end of Wednesday’s open gym about the power of our mind and how we can overcome way more that we allow ourselves to. We were discussing nutrition, training, running obscene distances, and things like that. The very same day Rob MacDonald of Gym Jones posted this. Timing is everything.

There will come a point where doubt and fear will attempt to overtake your heart. The voices in your head will tell you to stop. They will try to tell you to quit. They will try to tell you that you can’t go any further. Don’t listen to them. Look within yourself and find your courage. Find your heart. Believe in yourself. When you think you can’t go any further just take one more step. Keep moving forward. Keep breathing. Keep fighting. I promise you that you’ll make it. You are too strong to fail. No matter how dark the storm the sun will always shine again. Brighter than ever.

Use this today. At work. In the gym. With your relationships. With your friendships. You are too strong to fail.


Every minute on the minute for 6:00 complete:

1 Clean and Jerk @ 85% 1RM


Complete for time:

15 – 12 – 9 – 6 – 3

Kettlebell Swings 70#/55#

Strict Pull-ups

Kevin on his way to a successful PR lift!

Katie Mac showed me this article a while back written by Sarah Fragoso on Everyday Paleo. She thought is was worth sharing, and so do I. It’s an honest and open piece about a journey to wellness. It’s not an easy path for anyone, even those who make it look easy or those who you meet after they’ve been at it for a while and you think they’ve just always been that fit/fast/strong/confident. Check out her story…

Own It

For those of you who have followed my blog since the beginning (it’s been over 5 years, but who’s counting!!), you know that this blog hasn’t ever really been a whole lot about me but in fact, it’s been a whole lot more about YOU! When I first started my own journey to health, a resource like Everyday Paleo simply did not exist, and holy guacamole, I needed a resource like this one. Therefore, when I started this blog,  I wanted to offer you a resource you could trust. A resource that had information and not drama. A resource that offered the how to’s and why’s, and offered real life examples of how to make this “get healthy thing” work. Well guess what – it DOES work. However, like Jason Seib and I have preached for years. The “paleo diet” does not work. Any “diet” out there does not work. It’s not sustainable, it’s not feasible, it’s not real life. My life however is real. Sarah Fragoso, the woman, is real. I am a mom, a wife, a fighter, a lover, a real darn person and I make this paleo thing work because, well, it simply does when you really live it.

You won’t see a lot of pictures of me on this site. In fact, my before and after pictures from almost six years ago live over at Norcal Strength & Conditioning, and not here at Everyday Paleo. Why? Because this is a crazy space, this internet land that I am deeply embedded in and it can be scary as hell to put yourself out there. However, the paleo community at large is filled with joy, support, love, and kindness but also lurking in the shadows is judgement, disdain, and most of all – that one yucky word that I mentioned earlier – drama… The latter is not a fun place to be so I try very hard to leave the controversial stuff alone, and simply offer you the best information that I can.

However, I need to face my fears. Partly because this is also a healing process for me. I need to own who I am. I need to own my hard work, my dedication, my love for life, my joy of health, my happiness in my success, my strength as a woman, mother and wife. So that’s what this post is. I’m owning it.  You might have read a post I put up recently, What You Don’t Seeand that post was the beginning of my realization that I need to own what I’ve accomplished and share it. I need to share it because I want to give hope. I want to show you that this can work. This is what this lifestyle has done for me and so here goes.  Let’s do this. I’m jumping in with both feet…

My goal has never been about aesthetics and it shouldn’t be for you either. After hitting rock bottom almost 6 years ago, I no longer cared. I just wanted to live.  Thanks to figuring out this lifestyle, not just “dieting”, I am doing just that. I am not just surviving this life – I’m thriving in it. I’ve had some ups and downs over the last 6 years but now my health is my first priority and thanks to that, I can keep up with my kids, I can keep up with this blog, and I’ve learned to ask for help. My sleep is precious to me. I guard it. I rarely drink. I eat super clean. I lift heavy and I’m stronger than I ever have been. I do a couple of met-cons a week (metabolic conditioning) but never do I push myself past the point of no return with my intensity and never do I push hard longer than 10 minutes. The rest of my fitness program is just me really living…

The real secret? I love deeply. I try to forgive and not wallow around in the craziness of this world – especially in internet land. I play with my kids every single day. I mean really play. I laugh. I hug my husband and I hold his hand and we treat each other like boyfriend and girlfriend not “holy cow we are bored and have been married for 12 years.” I cry when I need to but I stay strong when it counts. I say what’s on my mind but with compassion for who I am speaking to. I am me. I am owning it. I look in the mirror everyday and rejoice in what I have which is my life, my real life, my precious life that could be ripped out from under me tomorrow so I’m going to relish in this joy that I have today. I get angry, I mess up, I get too stressed, and then I put on the brakes because I’m never going back. Ever. I learn from my mistakes. I try to admit when I am wrong. I let my temper flare and my loved ones will see my rage and then I pull it all back in and go outside – put it in perspective – and honor that I’m human. I’m still healing. I still miss my mom. I still want to go back and fix her but I never will so I will honor her by living my best life possible. I want my boys to remember their mom as saying, “Yes I can!” and “Let’s play longer!” not, “I’m too tired” or, “I can’t do that.”

And now, after not even trying to achieve it, this is what my health looks like.  Not just on the inside but on the outside. I didn’t “try” to do what I see in this picture; what you see in this picture. It just happened while I was busy getting as freaking healthy as possible.  Now, guess what’s crazy?  I have regular periods, I eat tons of calories, I sleep at least 8 hours a night, I rarely feel the anxiety and depression from the “good ol’ pre-paleo days”, my skin is clear, I no longer battle the headaches that used to plague me, I haven’t had candida issues in almost 6 years, my legs are no longer painful and ugly with edema, I haven’t had kidney pain or infection in almost 6 years, the chronic bursitis in my right hip is almost non-existent; and I’m happy. I wouldn’t give any of that up for anything, ever. I used to be scared to hang from a bar, unable to barely raise my knees above parallel, I couldn’t climb a rope, in fact I thought I would never be able to. Now I can climb like a monkey. I used to barely be able to pick up 65 lbs off the ground, now 235 comes up easy. I used to get out of breath carrying my laundry, now I can play tag for hours with my kids without even noticing the need to breath. I used to be embarrassed to even be seen by my own husband in a bathing suit. Now I don’t even think twice and I’m proud of my scars, my skin that will never be quite the same, and every single inch of me is alive with well being so the bathing suit goes on and I just live rather than dread. I used to be scared of being incapable, and now I am able to do what I want to without any doubts. That’s what matters. This is my healthy.

I am proud to share this with you. Scared? Yes. But proud. It’s time. I’m owning it. Now I want you to go out and own it too!  Own who you are, no matter what that looks like. Own your health. Own your happiness. Own your body, your strength, your capability, your love, your life!  I want you to own each day as if it’s your last and be that person who you want to be. Don’t try and then fail, never to try again. Instead, get back up and do it! Be happy right now and hold on tight to those who support you through those days that make you want to give up. Ask for help. Don’t take on the entire world. It’s impossible and it really does take a village, so find your village and take advantage of it. You are needed also, and your help in return will only spread this message of support. Love fiercely, and most importantly, don’t just survive this life – thrive in it.

You can achieve your goals, you can reach for the stars, you can get healthy by choice and hot by accident but only when you are living this life and not simply “doing a diet”. It takes patience, persistence, courage, and the ability to question all the information and wrong information that is out there. It takes the ability to choose to work hard and know what to let go of and what to hold on to. It takes the mental fortitude to work through the bull crap that we all have to wade through in order to find our own truth. It takes the know how to stand up for yourself in the face of adversity and to ignore those friends, neighbors and loved ones who think you are just a wee bit crazy. It takes strength beyond compare to plow through the daily temptations, the awkward social situations and the moments when you just want to quit. But when you come out on the other side it’s always worth it because good health is ALWAYS worth it – no matter what – this is the only life you get, so you have to grasp the tools and resources that you have and OWN IT!

I must end this post by thanking you for always supporting me and please, help me own this moment, share this post, share your story, tell me in comments about your struggles your triumphs your moments and let’s take this to the next level. No more excuses, no more denying that this lifestyle can work; but only if you let it. STOP the dieting, stop the wishing, and let’s help each other find the answers to what works for you. Your “healthy” might look different than mine but you’ll know when you are there and you’ll also be in a place to find the bravery to share it with the world.

You got this, and you will always have me to support you.

Own it!



With 37:00 on the clock:

In 10:00 work up to a heavy double front squat.

Rest 2:00

Complete as many rounds as possible in 25:00 of:

Run 800m

5 Front Squats, 55% of the 10:00 front squat

10 Toes-to-bar

20 Push-ups

Once you hit the double, you’ll have to be quick to figure out the 55% and put it on the bar. The clock will be running, so if you lollygag it will cut into your 25 minutes of work, and we know you want that full 25 minutes!!


Nothing will stop Pam from continuous improvement of her fitness. How far will you go?

There’s only so many hours in the day. The things we do have to be prioritized. The most important things to us are at the top of the list, and as we work our way down the list we find things that are a lower priority. Most will agree that things like family, friends, work, religion or spirituality, and things of the like are high up on the list. Those are the things that come hell or high water you’ll make time for. Where is your fitness on that list?

We’re very, very lucky to have a consistent number of members at Evolve. Thank you guys for being a part of what we have going on! However, as the year goes by, we see the number of folks hitting WODs fluctuate. As you can imagine, one of the things we hear the most when people are M.I.A for a while is something along the lines of life getting crazy, work getting busy, feeling overwhelmed, etc. These are the things that keep us out of the gym and away from our training. If the break lasts too long, sometimes people will feel like they’ve gone too far in the other direction and all hope for progress is lost, and they throw in the towel. We hate that!

We want you to keep fitness as a priority in your life. You are a better ____ for it. You can put whatever you want in that blank, whether it’s parent, spouse, friend, businessman, teacher, nurse, cop, firefighter, or human being, making your fitness, which includes your overall health and wellness, a priority will make you better. For those who are saying “you just don’t understand, I’m so effing busy”, we do understand. However, to put things in perspective we’re going to use a little math:

24 hours in a day

Take away sleep (we’ll use 8 hours, hopefully you’re getting that much!)

16 hours a day

There’s 7 days in a week, which gives us 112 hours (7 days x 16 hours).

If you work a job, are in school, or take care of the kids while your spouse is at work, take away 40 hours from your week.

That leaves 72 hours give or take. A WOD is 1 hour. If you’re getting in 4 days a week you’re solid, 5 days a rock star. We have no doubt that you can find 4-5 hours a week in there somewhere. 4-5 hours to make you better. 4-5 hours for you. How many years do you think that 4-5 hours a week will tack on to the end of your life? Is it worth it? We believe that it is. In fact, we believe it’s more important than many things we fill our time with. Yes, sometimes those hours just won’t be there. Shit happens. But for the most part, you can find it. That is, as long as you want to find it.

So we’ll ask again, where is your fitness on your priority list? See you in there!!!!


Overhead Squat

5 x 3 @ 80% 1RM

Max Reps @ 55% 1RM


Complete as many rounds as possible in 8:00 of:

1 Wall walk

1 Bar Muscle-up

2 Wall walk

2 Bar Muscle-ups

3 Wall walk

3 Bar Muscle-ups

Continue adding 1 rep per round for the 8 minutes.

Marcio on the podium!

A big congratulations to Marcio! He competed in the Front Range Weightlifting Meet over the weekend and crushed it. He nailed a 116kg (255.2#) snatch and hit a 152kg (334.5#) clean and jerk for a total of 268 kg (589.7#). Not only was this a meet PR for his snatch, C&J, and total, it was also good for 2nd place overall!

You guys have no doubt seen all the work Marcio has put into his lifts over the last year. He went out there and stomped it! Numbers like this are only achieved through focus, dedication, and a ton of hard work. When you run into him, don’t forget to give him a big congrats!

Rest Day!

Courage is what it takes to stand up and speak; courage is also what it takes to sit down and listen.
- Winston Churchill


Bench pressing in a CrossFit gym? I thought you guys didn’t do that.


Saturday Teamwork!


In teams of 4 complete for time:

100 Double-unders (each)

100 Front Squats (total) 115#/75#

100 Push Press (total) 115#/75#

75 Double-unders (each)

75 Front Squats (total) 115#/75#

75 Push Press (total) 115#/75#

50 Double-unders (each)

50 Front Squats (total) 115#/75#

50 Push Press (total) 115#/75#

This is Event 11 from the CrossFit Team Series.


Gino slammin’!



Bench Press

6 x 2 @ 85% 1RM


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

3 Muscle-ups

6 Back Squats, 40% 1RM

9 Ball slams, 40#/20#

Back squats are taken from the floor.

Stine is down with oly lifting, are you?!

There’s been a lot of talk the last week about the 2014 Alpine CrossFit Holiday Weightlifting Meet on December 13th. This is a great, laid back, fun meet hosted by our friends at Alpine. A handful of us participated a few years ago and had a blast. I think a few of your friends even stood on the podium! This year we already have a bunch of us who are going to go down and lift, and we think you should go too. Why?

1. You don’t have to wear a singlet. You can, but you don’t have to.

2. You’re better at the snatch and clean and jerk than you think.

3. The meet at Evolve was awesome and a bunch of you came out and did something you’ve never done before. Now that you made it through that, you know what to expect.

4. You’ll get to hang out with some of the coolest folks around…your friends who have already signed up for the meet.

5. Chances are you won’t have to drive because there will be room in one of the cars going from Evolve.

6. You’ll dial in your training in anticipation of the event and that will make you all-around better.

7. We’ll drink and eat crappy after we’re done.

So, if those sound like compelling reasons to sign up, follow the link above. And don’t forget, we have oly night every Monday from 7-8pm. That’s a great opportunity to focus on getting ready!




Today we’ll go over some progressions and spend some time working through them. There will be muscle-ups in tomorrow’s WOD, today you’ll work on what you will use for the workout tomorrow. If you have muscle-ups, you’ll complete 4 sets. Don’t go to failure, just get some work linking reps together each set.


Complete for time:

30 Clean and Jerk @ 65% 1RM

Every minute on the minute complete 20 double-unders.

Elva showing the tall chest-flat back position!

Today’s the day! Please get in your hoodie orders by the end of the day today. What? You don’t know what we’re talking about? You can read about the 2014 Hoodie Order Here. Remembers, the order is complete once we get cash or check in hand. If you’ve filled out the sheet but haven’t paid yet, please make that happen. If you can’t get in to do it by the end of the week, please get in touch with me and we’ll figure it out.

Every single year we’ve done a hoodie order, several people will see them and ask how to get one. We don’t stock these, you have to order it. Don’t end up being really sad when the order comes in, get yours!




Snatch Balance

Work to a heavy single in 12:00


Complete as many rounds as possible in 15:00 of:

5 Burpees

5 Deadlifts, 35% 1RM

5 Toes-to-bar

10 Burpees

10 Deadlifts, 35% 1RM

10 Toes-to-bar

Continue this pattern going up by 5 reps each round for the 15:00.

Sarah working her deadlift!

A few of your friends approached us about doing the hero WOD Clovis. Have you heard of it? Here it is:

Complete for time:

Run 10 miles

150 Burpee Pull-ups

Sounds pretty great, right? Logistically this WOD would be impossible to make happen during the week, and even as a Saturday WOD it wouldn’t really fit. However, we believe in doing everything we can to give you guys what you’re after, so here’s what’s going to happen. On Saturday, a small but exclusive group of your friends will be meeting at the gym. At 7:30am this group will embark on their 10 mile run. The timing of this will have them back in the gym between 9 and 9:30, at which point they’ll begin the burpee pull-ups. Why are we telling you? Because if we offer it to some, we have to offer it to all!

So, if this sounds pretty good to you, show up at the gym early on Saturday and be ready to hit the run at 7:30. Thanks to Ashley and Luke M for being crazy enough to do this and lead the charge!

U.S. Army Second Lieutenant Clovis T. Ray, 34, of San Antonio, Texas, assigned to the 2nd Battalion, 35th Infantry Regiment, 3rd Brigade Combat Team, 25th Infantry Division, based in Schofield Barracks, Hawaii, was killed on March 15, 2012, in Kunar province, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his wife Shannon, son Dean, parents Bob Ben Sr. and Cecilia, brothers Eddie and Bob Ben Jr., and sister Jennifer.



In teams of 2 you’ll complete 4 rounds of:

40′ Barbell Farmers Carry (20′ out, 20′ back)

Slam Ball Overhead Hold, 40#/30#

While one person carries the barbells (one in each hand) the 40′, the other will hold the slam ball overhead in an extended position. Once your partner completes the down-and-back carry, you’ll switch places. Complete each 3 times through.


Complete for time:

4 Rope Climbs

40 Box Jumps, 24″/20″

40 Wall Balls, 20#/14#

3 Rope Climbs

30 Box Jumps, 24″/20″

30 Wall Balls, 20#/14#

2 Rope Climbs

20 Box Jumps, 24″/20″

20 Wall Balls, 20#/14#

1 Rope Climb

10 Box Jums, 24″/20″

10 Wall Balls, 20#/14#

Matty V living the triple extension!

Many of you know that we’ve been helping our friend Nicole out with a new project. Well here it is. We have a bunch of these in the gym for your use, please give them a try!!

Hello Evolvers.  First off let me say that I miss the Evolve Box more than you know.  I hope to be back full time very soon.  Over the last year my husband and I have been working on developing a heavy duty mat for athletes like you. They are similar to yoga mat except these are very durable and a lot bigger.  Actually our final product is a dual mat.  One side is for your WOD’s flip it over and the other side is a perfect yoga mat.   Please read this blog because it explains where the concept came from.  After reading the blog please watch the video (thanks to all Evolve athletes that helped with this).  Any comments/feedback are greatly appreciated.   We have several WODMats at Evolve now.  I believe they are rolled up and placed under the AB mats.  The mats that are at Evolve are not the final material.  We went through 10 different materials and have finally come up with the perfect one. When our new batch comes in I will replace the ones that are there.  If any of you like the softer mats let me know I will give it to you.


Being a new company with a new product for CrossFitters we are looking for feedback.  Good, bad, other… feedback is crucial.  If you have feedback you can comment below or email me at


We are doing  a soft launch the beginning of November and two weeks later it will be a full scale launch.  Would you please like our Facebook page and please follow us on twitter


Thank you Evolvers!  See you soon.


Nicole and Brandon Garcia