Strength

Press

5 @ 75%

3 @ 85%

1+ @ 95%

Calculator is below. Dig in and get reps on that last set.

WOD

Partner up for this one!

In teams of 2:

Run 1 mile (alternate every 200m, so a total of four 200s each)

Row 2k (alternate every 250m, so a total of four 250s each)

Run 1 mile (alternate every 200m, so a total of four 200s each)

 

Hey, where are you going??

A partner WOD during the week…is your mind blown? Yeah it is! Why not, it’s the first day of July and all. This is relay style. What this means is you can run a faster pace than if it was the entire distance all at once. Remember, you get to rest while your partner is getting after it, so don’t slack on this one, get after it. On these days where we run or row, it’s very easy to just find a mellow pace and plod along. That’s not going to get you what we’re after. Today hit each interval with intensity. Be aggressive and work hard. It’ll be worth it!

Here’s the calculator for today’s press:

Week 3 Calculations

  • Enter your lift (Press, Squat, Deadlift).
  • Enter your most recent 1RM.
  • Your Week 3 Weights

  • Go for as many reps as possible on this set.
  • Enter your email if you'd like these numbers sent to you.

WOD

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

Run 400m

25 Wall Balls, 20#/14#

25 Toes-to-bar

25 Ball Slams, 40#/30#

25 Push-ups

Cozy!

We’ve gotten some questions about a WOD on July 4th. We’ll have our regular Saturday WOD on the 4th at 9am. As a reminder, if you have kids participating in the tumbling sessions that will also be happening on Saturday before the WOD. Have fun, crush a workout, and earn your BBQ and fireworks!!

Strength

Back Squat

5 @ 75%

3 @ 85%

1+ @ 95%

New calculator is below. If you struggled last Monday, adjust the weight accordingly. No fails on the last set.

WOD

Complete 10 rounds for time of:

5 Power Cleans, 135#/95#

10 Box Jumps, 24″/20″ (Step down required today)

This little number from Jason Khalipa.

 

Annaliese lunging away!

This is a gentle reminder on gym etiquette. The coaches have noticed, and now we’ve heard it from some of your fellow athletes, that there is a lot of chatter going on while the coach is briefing the workout. This is distracting not only to the coach, but to those around you trying to hear what we have to say. That’s great if you completely understand every movement….and know all of the range of motion standards….and have a great strategy to do well in the workout….and don’t have any questions. You’ve got this. Awesome. We’ve clearly done a good job coaching you to this point. However, this may not be the case for everyone and they need to hear what’s happening.

We’re asking you to please be respectful of the other folks sharing this time during the WOD, as well as to be respectful to the coach who’s job it is to make sure everyone is doing everything correctly and safely. If you have to have a conversation at the very moment the coach is explaining the workout, please take it outside so you don’t impact everyone else. We all appreciate your help with this.

Week 3 Calculations

  • Enter your lift (Press, Squat, Deadlift).
  • Enter your most recent 1RM.
  • Your Week 3 Weights

  • Go for as many reps as possible on this set.
  • Enter your email if you'd like these numbers sent to you.

Rest Day!

You have power over your mind – not outside events. Realize this, and you will find strength.

– Marcus Aurelius

 

Elva working those pulls!

 

Saturday Teamwork!

 

In Teams of 3 complete:

AMRAP 6:00 of:

50 Ball Slams, 40#/30#

50 Sit-ups

1 partner must hold chin over pull-up bar during work.

Rest 2:00

AMRAP 6:00 of:

40 Burpees

40 Kettlebell Swings, 55#/35#

1 Partner must hold weighted plank (on elbows) during work, 45#/25#.

Rest 2:00

AMRAP 6:00 of:

30 Push-ups

30 Pull-ups

1 Partner must hold handstand (against the wall) during work.

One person works at a time. For each “partner hold”, whenever the person rests or switches out all work must stop until the next person resumes the position. Then reps pick up where they left off. This workout requires lots of communication to be done correctly. Make it happen!

Doin’ work!

 

Strength

Deadlift

3 @ 70%

3 @ 80%

3+ @ 90%

The calculation form is below!

WOD

Complete 4 rounds for reps of:

1:00 Thrusters, 115#/80#

1:00 Strict Pull-ups

1:00 Rest

 

Mobilization is important, whether lead by a coach in the warm-up or on your own. Do it!

A quick word on today’s workout so you have an idea how to approach it.

Thrusters. These should be a bit heavier than your typical thruster load. 95/65 is a common prescription for thrusters. Whether you scale or not, today throw a little more on the bar than usual. No, you won’t get as many reps per round. Sometimes it’s not about who gets the most reps, which contradicts the “complete 4 rounds for reps of” statement but hopefully you get the point!

Strict Pull-ups. This is the day we get angry text messages and middle fingers from those of you who rock kipping pull-ups but struggle with the strict version. OK, we don’t really get angry text messages and only once in a while do we get the finger. But we know this puts many of you outside of your comfort zone. You’ve been around long enough to know that if you don’t have a strict pull-up, we’re not going to allow the kipping version. Instead we’ll provide some drills and movements to develop that strict pull-up. Trust us, this is what you want even if you don’t know it yet!!

 

Week 2 Calculations

  • Enter your lift (Press, Squat, Deadlift).
  • Enter your most recent 1RM.
  • Your Week 2 Weights

  • Go for as many reps as possible on this set.
  • Enter your email if you'd like these numbers sent to you.

Strength

Power Snatch

Work to a moderate single in 10:00.

Short time frame, focus on the technique rather than the load.

Calculator is below.

WOD

Complete 5 rounds for time of:

5 Power Clean and Jerk, 135#/95#

10 Handstand Push-ups

10 Toes-to-bar

10 Burpees

For the power clean and jerk, either split or push jerk may be used. If you’re scaling from 135/95, choose the weight you used the last time you did the workout Grace. If you haven’t done that workout, the coach will help with your weight selection!

 

Marie is super happy she’s gotten her workout in before 7am!

Power snatches are on the menu for today. Think of this as a skill session more than a strength. Often times people are very technical with their full snatch, but when it comes to the power snatch sometimes we see people just grip it and rip it. Many of the same technical cues we use during the full snatch need to be applied to the power version. You have 10:00 to work up to a “moderate” single. What does moderate mean? Think 70-80% of your 1RM. Today is not a PR day, we’re keeping it light and technical.

Here are a few things to keep in mind courtesy of Catalyst Athletics:

Begin the lift exactly as you would the snatch. Once you have extended completely to accelerate and elevate the bar, pull under quickly and aggressively and fix the bar overhead in a partial squat position. The bar must be locked out overhead and all downward movement stopped with the lifter’s thighs above horizontal. The power snatch is simply a snatch without a full-depth squat to receive it.

The power snatch can be used to train speed and force production in both the second pull and the third pull by limiting the amount of time and distance the lifter has available to get under the bar. It can also be used as a lighter snatch variation for lighter training days. The power snatch can also be useful as part of a learning progression for beginners, or as a variation for individuals who are not mobile enough to sit into an overhead squat.

Strength

Press

3 @ 70%

3 @ 80%

3+ @ 90%

Calculator is below.

WOD

Complete 3 rounds for time of:

Run 400m

12 Deadlifts @ bodyweight

21 Wall Balls, 20#/14#

 

Kelsey and Liz getting in some extra midline work. Look how happy they are!!

We do a lot of different things in CrossFit. This is good because it keeps things varied, makes it interesting, and provides constant improvement. It also means that there’s always something to work on. Many of you do a good job of getting in extra work like the ladies in the pic above. Showing up early or staying after to work on mobility or a skill that you want to get better at….that’s awesome, we love that about you guys, and we encourage it. If you have something you want to get better at, you have to practice it rather than just hitting it when it comes up in the WODs.

But we’ve heard from you guys that you want more than just extra work, you’d like some one-on-one time with a coach to improve a skill like muscle-ups, chest-to-bar pull-ups or maybe even that very first pull-up, your oly lifts, etc. Hopefully you received the summer update email sent to Evolve members where we let you know that we were launching private skill sessions with a coach. This was something that was created from your feedback and we’re stoked to be able to offer it. So if this is something that you’d be interested in, get with Jon, Stine, or Josh and we’ll fill you in on the details!

Skill

Toes-to-Bar

Yup, it’s a skill. Once you finally get them up there, the ability to link them together takes practice. That’s tough to do during a WOD when you just want to get through them so keep moving. So today we’ll spend some time working on the technique.

If you have multiple linked sets, today you’ll do 5 sets of 5 strict toes-to-bar. No swing at all.

WOD

Sand the Deck from CrossFit New England

Run 1 mile

100 Squats

75 Sit-ups

50 Kettlebell swings, 55#/35#

25 Box Jump Overs, 24″/20″

 

American flag shorts and weighted push-ups!

We have some new merch coming in very soon and we need room for it. So for this week, all tees and tanks are $10 till they’re gone! Listen, that’s a really good deal so you should totally pick yourself up some. This will be C.O.D. so no IOUs or “I’ll take it today and bring you a check later.” Act fast cause once they’re gone, they’re gone. Help us get some room for the new stuff!!

Strength

Back Squat

3 @ 70%

3 @ 80%

3+ @ 90%

Please see the post below with info on week 2.

WOD

Every minute on the minute for 20:00 complete:

Odd Minutes: Goat

Even Minutes: Love

You’ve been through this before. Choose something you suck at and something you rock. Make sure when choosing load and/or reps that it’s something you’ll be able to sustain 10 rounds of. Have fun!

 

AO in recovery mode!

Week 2 of 5/3/1 starts today. You get to do sets of 3 this week. Lucky you! We’ve heard that some of you had a tough time with week 1 and were unable to hit the prescribed reps. There are a few reasons this could have happened, but it really doesn’t matter why it happened because we’re going to fix it the same regardless. You have to lower the weight. The load you entered for the 1RM (which was then converted to 90%) was too heavy. This week, make an adjustment. There’s not perfect way to do this, just make sure you lower the weight enough that you can compete all the work. We know that this can be tough to do, egos and all, but this program is going to last 12 weeks. If you don’t start at the right place, you’re never going to finish it.

If you need some help figuring where to go with the weight, get with the coach. We’ll need to know the 1RM you used, the weights you used for each set last week, and the number of reps you made on the 5+ set. Without this we’d just be guessing for you.

For those of you that didn’t have a 1RM for the lifts last week, we helped you get started with a load. On the 5+ set, you were able to get a certain amount of reps. You’ll use the weight and number of reps and put them in this formula:

weight + number of reps x 0.0333 + weight = 1RM

This is Jim Wendler’s formula and though nothing is as accurate as actually working up to a true 1RM, this will get you pretty close. So enter in the weight you used for the last set last week as well as the number of reps you were able to get. Plug them in and you’ll have a number. Enter that number into the calculator for this week and you’re good to go. Need help? Ask one of your awesome coaches and they’ll get you squared away!!

Week 2 Calculations

  • Enter your lift (Press, Squat, Deadlift).
  • Enter your most recent 1RM.
  • Your Week 2 Weights

  • Go for as many reps as possible on this set.
  • Enter your email if you'd like these numbers sent to you.