WOD

Front Squat

Work to a 1 rep max

Naz putting in the T2B work!

Another Testing Day!

This is the last day of this training cycle and you’ll close out it with a shot at another PR this week. We’re pulling for you to do it! We’ve allocated the entire hour to get you a good warm-up and ample opportunity to work up in weight. We’ll give you some ideas on how to work up to that new PR based on percentages for each set as well as our thoughts on rest. We’re going to set you up for success but you’ll have to do all the hard work!

Next week we’ll share with you some details on the next wave of programming. It will take us right up to the open and we’ll fine tune some of the things we think will show up during the 5 weeks. In the meantime, come in today and get that PR front squat!!

WOD

Complete 3 rounds for time of:

100 Double-unders

50′ Handstand Walk

15 Hang Clean, 115#/75#

30 Sit-ups

LT is down with today’s DUs!

Handstand Walk Progressions!

Haven’t mastered the handstand walk for today’s workout? No problem! Check out the video of some progressions you can use in today’s workout that will let you get in some work while developing skills to get you closer to being able to pull off one of the worlds most popular party tricks.

WOD

Fight Gone Fucked

Complete 3 rounds of max reps of:

1:00 Push Press, 95#/65#

1:00 Jumping Luges

1:00 Ball Slam, 40#/30#

1:00 Russian Kettlebell Swing, 70#/55#

1:00 Row for Cals

1:00 Rest

From CrossFit Football. This follows the same format as Fight Gone Bad. To accommodate the row there will be 2 groups with a 2:00 staggered start.

Aaron’s wondering why the push press is only 95# today!

All Of The Winter Fun!

Hey! You know about all of the winter fun at Evolve right? Here’s a run down of what is going on:

CrossFit Open Registration. It is happening right now! Get yourself registered and throw down with hundreds of thousands of CrossFitters from around the world!

Saturday February 4th: CrossFit Open Q&A. Not sure about signing up for the Open? Want to know what the scaled division is all about? Curious as to how to do the open with your regular training? Anxious to hear about all of the fun events hosted at Evolve during the 5 week Open season? Then this is for you! We will answer all of your questions and then some after the Saturday WOD. 

Saturday February 11th: 4th Annual CrossFit Evolve In-House Comp. Always wanted to try a comp but were a little nervous about pulling the trigger? Then this is for you! It is open to all, the registration is a total of $FREE and you don’t have to drive to Denver for it. Got questions about the In-House Comp? We’ll answer them on the 4th as well!

Community is what sets the CrossFit box apart from the other gyms. These are a few of the events that strengthen the Evolve community. We hope you’ll be a part of them!

WOD

Fran

Complete for time:

21 – 15 – 9

Thrusters, 95#/65#

Pull-ups

Compare to: 9/9/16, 6/8/16, 1/15/16, 9/23/15, 1/6/14, 7/15/13, 6/1/12, 7/12/11, 4/13/10, 9/9/10, 11/8/10

Coach Josh demoing some sweet L-sit pull-ups!

Wait….Fran?!

Yesterday we got to test your strength. Today we get to test your go. In 2016 we visited a series of benchmark workouts regularly throughout the year. Fran was one of them. The last time was in September. If you’ve been consistent these benchmark workouts have given you some data points over the year. Though difficult to PR every time, our hope is that throughout the year, even with peaks and valleys of performance, we’re able to see an upward trend in individual performance. What’s that mean? You either completed the work faster, or you had a slower time but have moved to the RX movements and/or weights. Both of those indicate improvement. 

These benchmarks are important for you as the athlete. By completing and comparing these workouts regularly they can demonstrate improvement. Improvement in strength, in skill like with a kipping pull-up or handstand push-up, in movements like going to RX or hitting full depth on the squat, and in overall fitness. Work capacity is FORCE X DISTANCE divided by TIME. So all things being equal, like the weight you use for the thruster and the length of your arms (distance) and bodyweight for the pull-up, decreasing the time you accomplish the workout versus previous attempts demonstrates an increase in work capacity. We are measuring an increase in fitness. And this is where it’s at! We have to prove to you that the hard work you put in is paying off. Once of the ways to do that is by repeating these benchmark workouts. So when you see the workouts with a name pop up like today, make it a priority to get in and get after it. Your reward – besides for a great workout – is the proof that what you’re doing is working!

WOD

Back Squat

Work to a 1 rep max

Big throws!

Testing Day!

After 6 weeks of squatting 3 times a week AFTER your conditioning work today you get to see if it changed your 1RM. Based on past runs of this program it did change. It went up. Today the goal is to see how much weight you can move. This is different than the Squatzzi. There are no rules on jumps in weight. You’re able to go up as you like. You’ll also have the entire time following the warm-up and we really suggest you use it. We want to see longer rest periods between sets, especially as the weight starts to feel heavy. This will give you time to recover from the previous set and give you the best chance of a successful lift. 

Keep in mind all of the technical aspects of the squat that have been reinforced over the past 6 weeks. The cues are as valid for maxing out as they are for working the lighter weight sets. Today you will also need to bring with you the mindset that you’re going to do something big. You will have to approach the bar with aggression and fight hard to make the lifts as they get heavy. We don’t do this often, but maximal lifts are an important component of your strength and conditioning. For many heavy singles are not necessarily as fun as the metcon work we do, but they have their place in the big picture. Get your head in the game and get after it today. Good luck!!

Rest Day!

Discipline yourself, and others won’t need to.

– John Wooden

Jen is all smiles!

Saturday Teamwork!

In teams of 3 complete as many rounds as possible in 25:00 of:

Row 50 Cal (Pacer)

AMRAP 1

10 Wall Balls, 20#/14#

10 Burpees

AMRAP 2

10 Ball Slams, 40#/30#

10 Toes-to-Bar

P1 will start on the row, P2 on AMRAP1 and P3 on AMRAP2. When P1 finishes the 50 cal, everyone rotates. This will continue for the 25 minutes. Each time you rotate to one of the AMRAP stations you start from the beginning. Score is total cal rowed. 

One half of Team JoLynn-Charlie!

Good luck to Charlie and JoLynn who have teamed up to throw down at the FrostFit Competition in Colorado Springs this weekend! Get after it you two!!!

Strength

Squatzzi

Front Squat Tripple

WOD

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

10 Ring Rows (feet elevated for RX)

10 Hand Release Push-ups

 

A strong truck will be your friend today!

Keep It Flat and Tight!

Today’s workout at first glance might make you ask “what’s the big deal?” We love it when you think that! Today we see a short AMRAP with a push bodyweight movement and a pull bodyweight movement. It’s a beautifully balanced combination. What at first look you might miss is the impact this is going to have on your midline. Yes you’ll be pushing and pulling, but both of these movements require you to keep your midline engaged and tight. This is going to catch up to you quickly. When it does, you have one of 2 choices. One, you can get all mashed potatoes with a saggy midline and accumulate some questionable reps. Or two – you can rest, recover, and get less rounds/reps but walk away with the joy that your reps looked picture perfect, your form was true, and you fought hard and earned every round on the board. Which one will you choose? (hint: it should be #2!). See you in there!!!

WOD

Complete as many rounds as possible in 24:00 of:

1 Legless Rope Climb

15 Power Cleans, 185#/135#

30 Box Jumps, 30″/24″

Long, heavy, high skill. Don’t freak out, we will scale appropriately. 

Don’t just lie there….registration starts today!

And The 2017 CrossFit Open Begins!

Registration for the 2017 CrossFit Open begins today! You’ve been putting in the work. You’ve come a long way. Now it’s time to throw down with CrossFitters from around the world! We really do the Open Season big at Evolve and we want you to be a part of it. We will provide details as it gets closer including the Q&A Session on Saturday February 4th!

Wondering what the Open is all about? From CrossFit HQ:

It’s about joining the global CrossFit community in a celebration of fitness for a few weeks each year. To connect to others in your box as well as those a world apart through the experience of suffering through the same workout at the same time. It lets you revel at the strength and skills you’ve developed over the past year, and learn what you need to improve.

Convinced? Head to games.crossfit.com and get registered! Be sure to select CrossFit Evolve as your affiliate!!

Strength

Squatzzi

Back Squat Tripple

WOD

Complete for time:

21 Thrusters, 135#/95#

Rest 3:00

15 Thrusters, 185#/135#

Rest 3:00

9 Thrusters, 205#/145#

Time is total time to finish including the 3 minute rests. 

There is a lot of great things in this picture!

CrossFit Open Q&A!

On Saturday February 4th following the Saturday WOD we’re going to do a Q&A about the 2017 CrossFit Open and what it will look like at Evolve.

Things discussed will include:

Should you sign up? (spoiler alert, the answer is YES!)

How the events will run during the 5 weeks of the Open

Details of the Intramural Championships

Should you do the open workouts more than once?

What your training should look like during the Open

Nutrition considerations between now and then to set you up for success

We’ll also take the time to answer any questions you have. The Open is easily our biggest, most attended event(s) of the year. Come learn about it so you can become a part of it!