Weighted Plank

Partner up to help stacking the weight and complete:

5 x 30 Second Weighted Plank

See how heavy you can go…plank is on the elbows/forearms, no straight arm planks today!


Another beauty from CrossFit Football:

Complete 5 rounds for time of:

30 Overhead Lunges, 45#/25#

Run 200m

Rest 2:00 between rounds.

A couple of things…this is 150 lunges. Understand if that’s too much volume for you. If you’re not sure, it probably is. Please talk with your coach about scaling down the reps. There’s 2:00 rest, so go hard on the 200s keeping in mind the running skills we worked on yesterday!

Also, please don’t leave without the coach getting a picture of your costume!!



Please help us welcome Stine Pinilla to the Evolve coaching staff! Stine has been with us for several months and from the beginning has impressed us with her athleticism, work ethic, and knowledge. Right from the start Stine showed us all the characteristics we look for in a coach and she’ll be an awesome addition to our crew. Stine has her degree in Physical Education from the University of Copenhagen, has 5 years of gymnastics coaching experience with both kids and adults, and helped out at CrossFit Legatus in Mexico during her time there.

You’ll start to see Stine shadowing the coaches as we get her ready to go. Please wish her well when you see her!!


Running Technique

Please see below, then we’ll apply them on a 400!


Death by Strict Pull-up/Push-up

1st minute: 3 Strict Pull-ups/1 Push-up

2nd Minute: 3 Strict Pull-ups/2 Push-ups

3rd Minute: 3 Strict Pull-ups/3 Push-ups

4th Minute: 3 Strict Pull-ups/4 Push-ups

Continue until you can’t finish the push-ups within the minute.

Everyone must go 10:00 at a minimum. Cut the strict pull-ups to 2, then to 1, if needed to complete the push-ups.


Pre-sunrise, 32 degrees…the 6am crew proving once again how legit they are. All 15 of them!

Running is something we’ve done before we could even talk. When you see a little kid they have pretty great form. Then, as we get older, we start to loose it. Have you ever heard of kids “learning” how to run in gym class? It just doesn’t happen, but the reality is that running is a skill. As with any skill, we have to practice, assess, and practice more. Today we’ll spend some time doing that.

In Brian McKenzie’s book Power, Speed, Endurance, there are a couple of things discussed for us to consider:

Midline Stabilization: Our limbs are designed to work around a stable platform, which is the body. Today think about having a neutral posture which includes a flat back, and engaged abs. Here are some tips from BMac:

Flatten your lower back with hips in good position by squeezing glutes, brace your trunk by engaging abs, lengthen your spine by setting your rib cage over your pelvis, and then increase tension in the abs to maintain the position.

Head Position: Your head should be positioned over your shoulders and centered over the midline. Avoid a tilt up or down, keep it in line with your trunk. This will allow you to maintain the posture described above.

Arm Position: “Bend your arms at a 90-degree angle, pull your shoulders back, externally rotate your arms so that your thumbs are facing the sky, and close your hand as if you were holding a piece of paper between your thumbs and outside knuckles of your index finger.” Keep the arms close to your body as well!

The Basics:

Here are today’s drills:


Every minute on the minute for 6:00 complete:

1 Snatch @ 85% 1RM


Complete for time:

Run 400m

10 Thrusters, 135#/95#

30 Sit-ups

Run 400m

20 Thrusters, 115#/80#

20 Sit-ups

Run 400m

30 Thrusters, 95#/65#

10 Sit-ups

Load the bar to make your weight switches as fast as possible!

Herbie getting after some ball slams!!

This fall weather has been simply amazing and there’s more of it to come. Soon it will be winter, which will lead us to some other ways of playing outside. For now, get out of the gym and spend some quality time doing what you love! Here’s some inspiration for my MTB friends…


200 m Sled Drag, 90#/65#

Depending on numbers, be prepared to go in 2 heats!


Complete 3 rounds for total reps of:

1:00 Row (cals)

1:00 Pull-ups (reps)

1:00 Wall balls, 20#/14#

1:00 Kettlebell Swings, 55#/35#

1:00 Rest

Score is total reps. Grab an index card and pen to keep track!

Tony getting set up!

Hey, you know how Friday is Halloween? You know how you were planning to come to the WOD before going trick-or-treating? Great. Wear a costume to the WOD on Friday. We’ll take photos and Kendra V will post them all over our social media sites. Then we’ll vote. Best costume gets a prize. It won’t be money so don’t be disappointed. We’ll also take photos of the kids and the crow favorite will also get a prize. Also not going to be money.

Start planning now, you don’t want to be the only one without a costume on Friday. And that doesn’t mean don’t come on Friday, it means wear a costume. We know what you were thinking!


Overhead Squat

6 x 2 @ 85% 1RM

It’s getting heavy. Stay precise!


Complete in 10:00:

Max Double-unders

Every Minute on the Minute perform 7 burpees to a 6″ target.

Baddest photo of A.O ever!

If you like to drink beer, and we know you do….at least some of you do….and you’re looking for something to do tomorrow night, consider checking out the Get the Kids Out fundraiser at Odells Tap Room tomorrow, Tuesday the 28th, from 7-9pm. You guys know that Larry B runs Lorry State Park, a favorite place for those of us who mountain bike and hike in our beautiful foothills. This annual fundraisers raises funds to establish an Environmental Education Scholarship to bring kiddos to Lorry. To learn more head over to Odell’s Event Page. Here’s some more info, we hope to see you there!

We’re looking forward to seeing you in the taproom on Tuesday, Oct. 28 from 7-9 p.m. to help raise funds for Lory State Park’s Environmental Education program. Proceeds will be used to establish an Environmental Education Scholarship fund to bring schoolchildren and educators to Lory State Park. The whole family is invited to attend! Cost is $10 per person or $20 per family, and includes 2 beers per person, non-alcoholic beverages, and snacks. Common Link food truck will be on site as well. We will also have children’s activities and live music by Key of Joy! Don’t miss this fun event to support Environmental Education at Lory State Park!

Rest Day!

Courage is not simply one of the virtues, but the form of every virtue at the testing point.

- C.S. Lewis


Jeff is on the way to the top!


Barbells For Boobs!


Complete for time:


30 Clean and Jerks, 135#/95#

As we’ve done in the past, for today’s Grace power cleans are acceptable!


Barbells for Boobs is Today!

After the WOD our own Justin C will be at Red Robin as part of the Tip a Cop Fundraiser. Check it out below and consider grabbing a burger to refuel after crushing today’s WOD:

This Saturday, October 25, I am coordinating the Red Robin Tip A Cop at Red Robin in Loveland.  It is an event that is a fundraiser for Special Olympics Colorado.  It benefits the same group of athletes that the Plane Pull benefited. Here’s some more info:

The Larimer County Sheriff’s Office will join forces with Red Robin on Saturday, October 25th, 2014 to raise money for Special Olympics Colorado during this year’s Red Robin Tip-A-Cop event. Stop by the Loveland Red Robin for lunch (11a – 3p) or dinner (4p – 8p) and expect to see members of these law enforcement agencies assisting the wait staff alongside the Special Olympian athletes. You will have the opportunity to leave a special tip that will benefit Special Olympics Colorado.

Tip-A-Cop is an official Law Enforcement Torch Run Campaign fundraising event. More information is available at


Red Robin – Loveland

6005 Sky Pond Drive


Bench Press

6 x 1 @ 90% 1RM

Heavy day. Get after it!


Partner up with someone who has a similar 500 split on their row. Then complete for time:

Row 1500m

Rest and partner rows

Row 1000m

Rest and partner rows

Row 500m

Rest and partner rows

Rest 2:00

Then complete 100 alternating burpees

The partners alternate burpees. So partner 1 does burpee #1, partner 2 does burpee #2, partner 1 does burpee #3, etc.

Yep, another day of benching!

Saturday at 9am we’ll be doing Grace (30 Clean and Jerks) for Barbells for Boobs! We’ll run heats as needed to get everyone through. This year we recommend that if you’d like to donate to the charity, you can purchase a shirt directly from Barbells for Boobs here. It’s easy and quick. If you want so set up a fundraising page and go that route, feel free. You can set that up here, However, this is not required to participate. If you choose to create a fundraising page, please be sure to select CrossFit Evolve as your team!

Here’s the important part…you gotta wear something pink. We hope to see you guys there!!!


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!