Strength

Press

4 x 5 @ 70% 1RM

WOD

Complete as many rounds as possible in 10 minutes of:

25 Squats

30′ Overhead lunge, 45#/25#

10 Alternating plate push-ups

30′ Overhead lunge, 45#/25#

For this one you guys will line up and do the squats by the south wall, lunge across the gym to the star wall, do your push-ups there, and lunge back. If it’s a nice day feel free to take it outside!

The plate push-ups are one hand on the plate, one hand off. At the top after each rep, you’ll switch what hand is on and what hand is off, alternating after each rep.

trish

That there is Trish doing pull-ups in fancy pants and boots. Anytime, anywhere!

If you’re reading this chances are pretty high that you spend one of your 24 hours each day getting your ass handed to you in a CrossFit workout. You work on strength, gymnastics movements, olympic weightlifting, sprinting, rowing, lifting weird things like stones, and climbing ropes. You probably even do other things like ski, snowboard, mountain bike, run half marathons in the snow. You’re badass.

That’s great, you have that one hour covered. How about the other 23? We talk about working on things like nutrition, hydration, recovery, mobility, and stress reduction during the hours outside of the gym. These are important things that also should be addressed in order to get as close as possible to your full potential. Unfortunately, these things often are overlooked.

Sleep is one of the biggest things that impact how we recover, and unfortunately the majority of us don’t get enough of it. Fellas, here’s one big reason to get some more zzz’s: there seems to be a correlation between total testosterone and time in bed. Hmmm. You can watch a pretty cool video from Barbell Shrugged titled 1 Quick Way to Increase Testosterone with Dr. Kirk Parsley. It’s an hour long, so you might need to schedule that one.

For some quicker information, check out Understanding Sleep for Optimal Recovery and Productivity at Catalyst Athletics. This article has a lot of great information and some strategies to help you get the most out of your sleep, even if it’s not the recommended 8+ hours.

Take a look at this stuff and try to get better. Remember, fitness isn’t just what you do in the gym!

Skill

Seated Box Jumps

5 – 5 – 5 – 5 

For the seated box jump, each rep will be started by sitting on a 12-inch box. You guys will cycle through 5 reps each round. There is no rebounding, simply stepping down, sitting down, and going again. Try to add height to the box each set.

WOD

Complete for time:

25 Wall balls, 20#/14#

25 Ball slams, 40#/30#

Run 200m

20 Wall balls, 20#/14#

20 Ball slams, 40#/30#

Run 200m

15 Wall balls, 20#/15#

15 Ball slams, 40#/30#

Run 200m

10 Wall balls, 20#/14#

10 Ball slams, 40#/30#

Run 200m

5 Wall balls, 20#/14#

5 Ball slams, 40#/30#

Run 200m

A note on the wall balls…as you’ve seen there’s a little handy work going on at the big wall. The drywall repairs will be dry today, but please do your best to not hit them with the ball, your hands, spit, blood, or anything else. Don’t worry, they’ll be done soon and you can resume trying your hardest to kick your heels through the wall during handstand push-ups!

Not until everyone is done

This is one of my favorite recent pictures.

Take a look at the above picture. What do you see? This is an example of our family at Evolve. The word community gets thrown around a lot in CrossFit. If you’re part of it you know. When we do intros, at the end we talk about how nobody is done until everyone is done. Then we explain how when you finish a WOD and some of your friends are still battling through, that we want you to stay out on the floor. You don’t need to cheer. You don’t need to shout encouraging phrases or get in their faces. You just need to be there. We don’t want you cleaning up your equipment while others are still working. We don’t want you wiping down the bars when others are working. We don’t want you leaving when others are working. Nobody’s done until everyone is done. If you have to jet and your stuff is still out, let the coach know and they’ll be happy to put it up for you.

You might be wondering why this matters. I promise that at some point in your CrossFit career, you will be the last to finish. Then you’ll know! A big thanks to every single person in that picture. I know that the overwhelming majority of us do this on a daily basis, you guys just got caught in a picture. Regardless, thank you for showing everyone what the Evolve crew is all about!

Strength

Clean and Jerk

3 + 1 @ 60%

3 + 1 @ 65%

3 + 1 @ 70%

3 + 1 @ 80%

So as it’s written, you will do 3 cleans each set. After the third clean, you will do one jerk. These don’t necessarily need to be touch-and-go reps, but they need to be in quick succession. No walking away from the bar during the set.

WOD

Complete for time:

9 Deadlifts, 315#/225#

9 Muscle-ups

6 Deadlifts, 315#/225#

6 Muscle-ups

3 Deadlifts, 315#/225#

3 Muscle-ups

Scale this one appropriately. For muscle-ups, consider using the progression you’ve been working on. You can also consider an equal number of pull-ups and dips in place of the MU (9 pull-ups, 9 dips for the round of 9, 6 pull-ups and 6 dips for the round of 6, etc). We all have different things we need to work on when it comes to the muscle-up. Today the coaches will help you find what’s right for you!

Horsetooth Half

Congrats to both Ali and Hoff for running the Horsetooth Half on Sunday…in the snow and wind. Way to go guys!

You might have heard about Hero WOD Wednesday on the ol’ interweb machine. Here’s the skinny: a few weeks ago during the morning open gym a few of us were talking about hero WODs that we’ve always wanted to do. The fact is the majority of hero WODs are tough to fit into our regular programming. They tend to take a long time to complete and/or have movements or equipment needs that make it logistically difficult to pull off during the daily WODs. So those of us who were talking  looked at our schedules and decided to do Zimmerman last Wednesday at the 7pm open gym. We figured maybe some other folks might be interested, so we asked Kendra to get the word out on socail media and anyone who wanted to could come throw down. A few of the poor souls who had just finished the 6pm WOD also got pulled in, and we had a bunch of people getting after a tough WOD. It was so much fun we thought it would be cool to make it an unofficial “thing”.

So with that, on Wednesday nights at the 7pm open gym,  we’ll be doing a hero WOD. It might be a bunch of folks. It might be one. It might be none. This is informal, so there’s no for sure, but knowing you guys, it’s probably going to happen. So that’s it. Everyone is welcome.

Of course, there are a couple of things to keep in mind:

  • Open gym will still be going on. If you come and work on skills or do other strength work during this time, please continue to do so.
  • The hero WOD will not be coached. The coach who is working will likely be tied up with the other athletes who are there for open gym.
  • That being said, we ask that those who decide to participate in the WOD have the ability to warm themselves up sufficiently, have a good understanding of the majority of CrossFit movements, and are able to scale for themselves as needed. Of course there will be a bunch of folks there who can help, but this is a pretty good thing to keep in mind.
  • The WOD that will be done is anyone’s guess. You might hear about it on social media or word of mouth, or it may be decided on the fly. This is not part of our daily programming, so there will be the possibility of some of the same movements on consecutive days. Participate at your own risk!
  • Please respect the coach’s time. They will be ready to go home to put the kids to bed/eat dinner/go get a margarita come 8pm. These WODs take a while to set up, take a while to get warmed up to, and take a while to get done. If you’re going to get after it, get in early and warm up as the 6pm WOD is wrapping up. The WOD will need to start as early as possible so we can be done and cleaned up by 8pm. If you walk in at 7:15 expecting to get a good warm-up and get things set up, it’s just not going to happen.

This is a pretty cool grassroots thing that’s going on, we hope to see some of you there! By the way, tonight is AdamBrown. Boom.

Skill

Muscle-up Progressions

There are several progressions that we use (did you see yesterday’s post?). Today the coach will review several progressions. Each one has pros and cons. Choose one and get some practice with it because tomorrows WOD has muscle-ups. If you don’t have muscle-ups, you’ll use on of the progressions you work on today.

 If you do have muscle-ups, complete 3 unbroken sets with :90 rest between attempts.

WOD

Helen

Complete 3 rounds for time of:

Run 400m

21 Kettlebell swings, 55#/35#

12 Pull-ups

Compare to: 6/17/13, 10/30/12, 8/28/12

Kelley D!

Need some extra midline work? Try some GHD sit-ups!

You guys might remember that we did a post about Outside Magazine’s article Is CrossFit Killing Us. The title is pretty sensational, just like More Read Meat, More Mortality (Here was the write-up we did when that one hit the news outlets). The titles of these articles sound exciting and surely will cause a rise in those who CrossFit. Or eat meat. You might be thinking that since you CrossFit AND you eat meat, that you’ve shaved decades off your life. Don’t worry, you’re probably OK.

A few weeks ago Steven Ross Pomeroy, a contributor at Forbes, penned CrossFit Isn’t Killing Us as a direct response to Outside’s piece. Give it a look. There isn’t anything in there you don’t know, but it might make you feel better about things. Now who wants to hit a WOD then go grab a steak?!?!

Strength

Box Squat

10 x 2 @ 60% 1RM

 

WOD

Religion 2.1 from CrossFit Football:

Complete 5 rounds for time of:

Max reps front squat, body weight

5 Lateral bar over burpees

The bar will start on the ground for the front squat. For the burpee, you will perform the burpee parallel to the bar, then perform a lateral jump over the bar to complete the rep. No turning to face the bar for the jump, work the side-to-side today!

Lauren!

Lauren getting after some heavy pulls!

The elusive muscle-up. It can be a long journey to get that first one. Working on strict pull-ups, bar muscle-ups, focused work on transitions, assisted work with the banded rings. It’s a journey to be sure. This video was posted by HQ over the weekend. If you’ve been working to get that first ring muscle-up, consider adding this focused work to your arsenal!


Rest Day!

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The most common way people give up their power is by thinking they don’t have any.

– Alice Walker

 

Patrick

Enough said.

 

Saturday Teamwork!

 

Today we’re going to get to play with some things you don’t see during the week. In teams of 3 complete 2 rounds of the following:

3:00 Tire Flips

3:00 Farmer’s Carry, 100 feet @ 70# KB/55# KB

3:00 Overhead Walks, 30 feet @ 185#/135#

3:00 Sled Push, 50 feet @ 180#/135#

3:00 Tire Sledge

The reps and time domain will be decided on Saturday morning once we get a final count for athletes. Don’t worry, it will hurt and you’ll like it!

Josh

Coach Josh dropping some knowledge on Brandon!

 

WOD

 

Complete 4 rounds of the following. Each round is 5:00 of:

Run 600m

Max unbroken strict pull-ups

Max reps push-press, 115#/75#

Rest 5:00 between rounds.

This WOD courtesy of CrossFit Invictus. For the pull-ups, when you drop from the bar your pull-ups end. When you get to the push-press, you complete as many reps as possible in the remaining time. You can drop the bar as often as you like, these are not unbroken reps. At the end of 5:00, you rest for 5:00. This is a lot of rest. Why? So you can put forth maximal effort during each round. Don’t game it, go for it.

March PRs

Me being 10 days late posting this photo does not make it any less impressive.

We’re weeks away from The Murph Challenge. This has been a long-standing tradition for Evolve on Memorial Day. We’ll start at 9am and heats will run until everyone is done. Registration is now open. $40 gets you signed up, gets you an awesome shirt from Forged, and most importantly provides funds to a great charity, the LT Michael P Murphy Memorial Scholarship Foundation.

Register here and be sure to put CrossFit Evolve as your affiliate.

We hope to see you on Memorial Day for the Murph Challenge!

Strength

Sled Drag

200m, 90#/70#

For this drag, no running. Find a good pace and fight to maintain it. Here’s a little different way to attack that posterior chain!

WOD

Complete the following for time:

10 Handstand Push-ups

20 Kettlebell swings, 70#/55#

30 Toes-to-bar

40 Push-ups

30 Toes-to-bar

20 Kettlebell swings, 70#/55#

10 Handstand Push-ups

 

Bailey

Bailey rocking the perfect shirt for today!!.

You may have seen it on the social media scene, but while many of us were drinking beer and eating BBQ, a couple of our friends were busy representing at the Quick and the Dead Comp held at the Ranch! A big congrats to Patrick D who finished 15th in his very first competition, and Kelley D who finished 2nd! Our friend V also had quite a day, finishing first in the elite division! Well done you guys, you’re awesome and we’re proud of you!

Strength

Snatch

3 @ 60%

3 @ 65%

3 @ 70%

3 @ 70%

With these sets of 3, they should be light enough for you to keep form true. We want you squatting under the bar. If you’re unable to get there, lighten the load and work on the range of motion. Thanks to Catalyst Athletics for the percentages!

WOD

Complete 4 rounds for time of:

1:00 Wall balls, 20#/14#

1:00 Rest

1:00 Plate Ground-to-overhead, 45#/25#

1:00 Rest

There’s built in rest between each movement. Keep that in mind and fight to go unbroken for each work cycle!

Party!

A great time was had at the BBQ on Saturday. Here’s to another year of awesomeness!.

We love to post about the great stuff you guys do outside of the gym. Most probably don’t know, but Ali K founded a camp for chronically ill children called the Roundup River Ranch. Really amazing stuff! Below is some info Ali sent me…they’re always in need of volunteers. The following is from Ali. Please contact her with any questions or for additional information!

ROUNDING UP VOLUNTEERS FOR 2014 SUMMER SESSION  at Roundup River Ranch

A camp for children with chronic and life-threatening illnesses

Founded by Ali Knapp

Affiliated with Serious Fun Camps founded by Paul Newman

Located: in Dotsero Colorado, 40 acres stretched along the Colorado River (30 miles West of Vail)

Roundup River Ranch provides a totally FREE opportunity for kids that can’t go to camp because of their illness to experience a week of Fun!  As Paul Newman said, “ it gives sick kids a chance to kick back and raise a little hell” .  But in reality in one week these kids go home different little people.  And the bonus is the week of worry free time  for the parents .

The camp has a full Medical facility with a full time Physician and nursing staff. And volunteer nurses and physicians during the sessions.

Roundup River Ranch is a year round camp with weeklong sessions during the summer and Family weekends throughout the year. After we opened the camp I volunteered as a cabin counsel , From a personal experience,  I got back much more than I gave.  It is be a life-changing experience  for the campers and it will be for you too, I guarantee it!

Volunteer opportunities:

Cabin Volunteers ( of course there is  at least 2 trained counselors per cabin but volunteers are essential to the success)

Medical Volunteers

Facilities Volunteers

Photography Volunteer

Kitchen Volunteer

Camp Schedule:

June 15 to 22:  Craniofacial Anomalies and Neurological Disorders

June 25th to July 2nd:  Congenital or Acquired Heart Disease/Heart Transplant

July 6 to July 13th:  Lung Disease/Sever Asthma/ Acquired Immunodeficiency

July 16th to July 23rd: Kidney Disease/Kidney Transplant and their Siblings

July 27th to August 3rd:  Cancer/Sickle Cell Disease

August 6th to August 13th: Liver Disease/GI Disorders/Liver Transplants  (this is the session I will be volunteering this summer)

If you are interested in Volunteering and I hope you are please contact lora@roundupriverranch.org or call 970-524-5717

Our website is www.roundupriverranch.org. If you go on-line to register, click on VOLUNTEER, then go to “document center”

My phone number is: 970-376-0157