Rest Day!

A hero is someone who has given his or her life to something bigger than oneself.
 

- Joseph Campbell

Get yourself ready, this happens tomorrow.

 

Saturday Teamwork!

 

In Teams of 2 complete:

Run 800m

40 Kettlebell Swings, 55#/35#

20 Burpees

*Partner Switch*

Run 400m

30 Kettlebell Swings, 55#/35#

15 Burpees

*Partner Switch*

Run 200m

20 Kettlebell Swings, 55#/35#

10 Burpees

*Partner Switch*
This is relay style, so partner 1 does the 800 run. When partner 1 finishes the run, partner 2 will start the run while partner 1 completes the KBS and burpees. The KBS and burpees must be all completed before partner 2 starts them so if they finish the 800 and partner 1 is still working, partner 2 must wait until partner 1 leaves for the 400. Make sense? Perfect!

Murph moving the bar with only his brain!

 

WOD

 

Complete 5 x 3:00 rounds of the following:
20 Sit-ups
20 SuperEvolvers
Max reps front squat @ body weight
Rest 3:00 between rounds

Shawn is ready for Memorial Day Murph, are you?

Remember that on Memorial Day we’ll be doing Murphy at the 9, 10, and 11 WODs (6am, and afternoon WODs are cancelled). Please sign in for this in MindBody, even if you singed up on the Murph Challenge website! We’ll pack the house, so if the WOD shows full please sign up for the waitlist time and plan on coming. If you choose not to put your name in MBO, please be prepared to go during the next WOD time.

We’ll do a quick warm-up and then get to it to give plenty of time to finish. Don’t be late today, you need to get warm before jumping into this thing. As always, scaling options are plentiful so don’t fret. We only have a few vests on hand so if you want to carry some extra weight, please bring a backpack or ruck that you can load down. See you then!

 

 

WOD

 

Nasty Girls V. 2
Complete 3 rounds for time of:
 

50 Pistols (alternating)

7 Muscle-ups

10 Hang Power Cleans, 175#/125#

These girls get their Vitamin D while getting their work in!!

Today’s WOD has some tough movements: 1 legged squats, a high skill gymnastics movement, and an oly lift. Don’t be intimidated and don’t bail on today. Come in and get your work. We’ll offer plenty of scaling options to make things just right for you. This is what we do as coaches, and that’s why you come to Evolve. Sometimes the WOD will be full of things that you aren’t able to do yet. That’s OK, we’ll give you movements and progressions that are in line with where you’re at with an eye towards progressing. Sometimes these days can feel like a drag, but it’s a matter of perspective. Come in with a positive attitude and understand that the work you put in now to get better at these tough movements is what will allow you to improve.

We’ll see you in there for our gym’s first go at Nasty Girls V2!

 

 

WOD

 

Complete 10 rounds for time of:
Run 200m
5 Burpees
10 Push Press, 75#/55#

Making the push-up a little tougher!

Below is a post from Logan Gelbrich of Deuce Gym titled Mary Poppins Doesn’t PR. I recently shared the details of this post with one of our ladies who was working on some heavy deadlifts during Open Gym after a couple of failed attempts. She made the next one.

Mary Poppins Doesn’t PR

You know that stereotypical meathead huffing and puffing that’s so easy to make fun of in the gym? Sometimes a little bit of that is good, you know?

There’s a certain attitude one needs to execute something like a big lift, and it isn’t a quirky, fun-loving attitude. It’s, even but for a moment, the attitude of a killer. When it comes to these efforts, you either do or you don’t. Often times, deciding which side of the fence you’ll end up on happens in your mind well before anything physical is attempted.

I see so many young student try a heavy pull or attempted a 1RM press with a Mary Poppin’s attitude. No matter how much you or I hate the stereotypically pumped up gym rat mentality, when you get under a barbell in an attempt to do something special you’d better ditch the Marry Poppins attitude for something a bit more savage.

Get your mind right.

Logan Gelbrich

@functionalcoach

 

Skill

Muscle-up Progressions

Today some practice on the progressions. Where do you struggle? The pull? The transition? The dip? Today we’ll go over some drills.

If you have linked MUs, split from the group and complete 3 max unbroken sets.

WOD

Deadlift

1 – 1 – 1 – 1 – 1 – 1 – 1

The 7 singles are your working sets. Warm-ups and sets at 80% or less aren’t included there. Once you get heavy, count those towards those singles. This does not need to be a PR day, though it could.

 

Bennett’s Friday going away bro (and sis) sesh!

Last week wrapped up an eight week wave of programming. We hit a bunch of benchmark WODs, as well as several tests of your lifts. Congrats to those of you who PRd on WODs and/or lifts, there were a ton of you! Before we start the next programming cycle, we’re going to be hitting some mainsite WODs for the next several weeks. CrossFit.com is where it all started for us, and it’s really fun to hit the WODs they post. You’ll see that there is definitely a different flavor to the mainsite WODs, and that’s good for us to tap into. One thing that will be different is that for the next several weeks there won’t be a strength wave like we usually run. This will give you a chance to take a break and recover a little bit. However, as you can see from today’s WOD, it is heavy deadlifts rather than a conditioning workout. It’s good to switch things up a little bit, so go into it with an open mind and enjoy it. Don’t worry, you’ll still get a shot at lifting heavy things.

In place of strength work, you’ll see several skill days built in. These days the coach will go over the finer points of the movements and you’ll get some practice. If you have the skill down, there will be some specific work programmed for you to do. Make sure you get that work in, it will benefit you.

Enjoy the different flavor the next few weeks!

 

Skill

The kip, the pull-up, putting it together!

If you have your kipping pull-up dialed, compete 6 x 3 strict chest-to-bars. If this volume will negatively impact your workout, cut back the sets.

WOD

Complete 5 rounds for time of:

Run 200m

16 Chest-to-bar Pull-ups

8 Handstand Push-ups

 

A big thanks to these guys for helping move the rack on Sunday!

Things will look a little different when you come into the gym on Monday (see the pic above)! The Rogue rack has been moved front and center, and an additional section added to it. This will be a change to what you’re used to because it breaks up the huge space a little bit. However, we feel it was worth it to better utilize our equipment, as well as to gain a couple extra squat racks with the add-on. The flow of things like warm-ups and demos may change based on the new arrangement – that will be something the coaches experiment with, but we’ll get it figured out. This is just the beginning of some of the upgrades we have planned for the space. We’re always trying to make things better for you guys, and we feel this will be awesome. However, you should know that the new upgrades do not include more holes in the wall, so be careful kicking up into those HSPUs today! See you in there!!

 

Rest Day!

Well done is better than well said.
 

- Benjamin Franklin

The relay transition zone!

 

Saturday Teamwork!

 

In Teams of 3 complete:
5:00 Partner Wall Balls over Bar, 20#/14#
5:00 Kettlebell Swings, 70#/55#
5:00 Toes-to-Bar/Overhead Plate Hold, 45#/25#
5:00 Ball Slams, 40#/30#
600m Sled Drag, 135#/90#
For the wall ball tosses, the ball is thrown over the pull-up bar to the partner on the other side. Only the person throwing the ball squats. For toes-to-bar, reps only count when one team member is holding the plate overhead. When the plate drops, the reps stop. For the sled drag it will be 3 parking lot laps. Switch whenever.

Like today’s WOD? Thank these guys!

 

WOD

 

Nancy

Complete 5 rounds for time of:

400m

15 Overhead Squat, 95#/65#

Compare to: 4/22/14, 6/21/13, 8/31/12, 11/2/12

Elva getting those lunges done!

A huge good luck to our friends heading to Dallas to compete in the South Regionals this weekend. Dave’s son-in-law Pat is going once again as an individual, and our good friend Alex who moved to Vegas will be part of Team Max Effort in the team events. Each year it gets harder and harder for individuals and teams to make it to the next step, so it’s truly an amazing accomplishment. You can keep tabs on all of our local SouthWest athletes on the CrossFit Games website throughout the weekend. There will also be live stream of the event, so you can check out the action. Good luck fellas!