Strength

Complete the following tempo overhead squat:

1 – 1 – 1 – 1 – 1

Each set of 1 will be :05 down. At the bottom, pause :10 seconds. Work up in load each set so the last one is the heaviest. This is courtesy of Chad Vaugn, who used this tempo for a close grip overhead squat.

WOD

Complete 3 rounds for time of:

7 Chest-to-bar Pull-ups

7 Deadlifts, 315#/205#

14 Alternating Kettlebell Lunges, 70#/55#

Rest 2:00

Then complete max reps in 2:00 of:

Wall balls, 20#/14#

 

Clearly Shannon and Devon aren’t scared of some KB lunges!!

This little gem was thrown out on the Twitter machine last week by Kelly Starrett:

Mechanics are the heart of every legit/complete S&C (strength and conditioning) program. Fitness, strength, power, etc are all side effects.

Read it again. Does that resonate with you? It should. If you’re an athlete at Evolve, you’ve either been through an intro or a test-out session where your coach spoke several times about the importance of this very concept. Are you making the mechanics of the movements a priority? Are you paying attention to the WOD briefing where the coach goes over the ROM and gives their input on efficient movement, or do you just drift off because you feel you’re super-dialed at ________?

Put your focus on mechanics of the movements, and see what happens. You might find that you’ve been missing something, and when you get it sorted out, suddenly that movement that you felt so good about gets even better!

Rest Day!

The supreme quality for leadership is unquestionably integrity. Without it, no real success is possible, no matter whether it is on a section gang, a football field, in an army, or in an office.
 
- Dwight D. Eisenhower

We really love full Saturday WODs. Really love them!

 

Saturday Teamwork!

 

In Teams of 2 complete the following:

Complete as many rounds as possible in 10:00 of:

5 Push Press, 115#/85#

5 Kettlebell Swings, 55#/35#

5 Box Jumps, 24″/20″

Rest 3:00

Complete for time:

30 Wall balls, 20#/14#

30 Power Cleans, 95#/65#

30 Bar-over burpees

30 Plate ground-to-overhead, 45#/25#

Row, 30 cal

30 Push-ups

10 Body Blasters (1 burpee + 1 pull-up + 1 knee-to-elbow)

Each team must complete all reps of the movement before moving on. Switch out as needed.

Inspired by a team WOD from CrossFit Northwall.

Mike showing that we’re all business all the time.

 

 

 

WOD

Complete every minute on the minute for 40:00:

Odd Minutes: Row for cals, 15/12

Even Minutes: 1 round of Cindy (5 pull-ups, 10 push-ups, 15 squats)

Written by Matt Chan for CrossFit Linchpin. Please see below for more info!

 

Yasi ready to rock!

Today’s WOD will require scaling for the majority of you! Here’s the write-up from CrossFit Linchpin on the approach. Feel free to go for it, but if you’re not getting it done, you will need to cut back the work. Let’s see you hit 40:00!!!

If during your warm-up you realize the amount of work is not sustainable then scale it to something which will still be extremely hard, but likely possible. For example, scale the row to 15/12. If that is not enough, then scale it even more. If the round of Cindy seems impossible then modify those reps from 5-10-15 to 3-6-9, for example. If you start out at the fully prescribed version and eventually fail before the 40 minute mark be ready to keep going with one of the scaled options. Good luck!

 

 

Strength

Pendlay Row

3 x 5

Block Pulls

Work up to a heavy load, then use that load for all 3 sets. Please check out our post here for more info on the Pendlay Row.

WOD

Complete 3 rounds for time:

3 Snatch Grip Deadlift, 135#/95#

3 Hang Power Snatch, 135#/95#

3 Overhead Squat, 135#/95#

50 Double-unders

This right here is a Friday night bro-sesh!

“You know what that is? That’s you. Your fears, your doubts, and insecurities all lined up like a firing squad ready to shoot you out of the sky.”


Strength

Deadlift Speed Pulls

6 x 1 @ 50%

Block Pulls

Work up to a single @ 105% 1RM. Set block to have bar just above knee height.

If things went well with the block pull on Friday, go up!

WOD

Complete 3 rounds for time:

2 Rope Climbs

6 Kettlebell thrusters, 70#/55#

20 Sit-ups

Rest 2:00 after the 3 rounds, then:

Complete as many reps as possible in 2:00 of:

Ball Slams, 40#/30#

JoLynn stacked during Jackie’s thrusters!

Last year we hosted an In-House Competition for our members. Maybe you remember it. Maybe you participated. Maybe you even got to stand on the podium! It was a lot of fun so guess what? We’re doing it again this year. Even though we’re always up for a good time, there’s actually a reason why we started doing this…..this will give those who want to feel what it’s like to be an athlete in a CrossFit competition an opportunity to do so in their home gym, surrounded by their friends. It will also benefit us because it will give our folks an opportunity to be judges, which we need for the Open WODs.

Here’s the details:

What: Second Annual Evolve In-House Comp

When: Saturday February 14th, 9-2pm

How: There will be 3 WODs. The first WOD will be announced on the website at 8:45 on Friday night, just like our daily WODs. The other 2 WODs will be announced that morning. We will be wrapped up by early afternoon.

But I Don’t Want To: Fine. The first group to go will be just like a regular Saturday WOD. You’ll be able to get your Saturday workout, then the comp will start. Nobody is left out!

All the WODs will be right in line with what you do in the gym. There won’t be any weird movements or anything that you haven’t done before. Here are the categories:

Pro Men/Pro Women (can do many of the daily WODs RX’d)

Open Men/Open Women (typically scale the daily WOD for load or ROM)

Masters Men/Masters Women (45-54 years old)

Masters Men/Masters Women (55+)

As with everything, you can scale as needed but that will place you behind those in your division who complete the work Rx’d. Again we can’t stress enough that this is designed to be fun, so don’t worry about the WODs….at least don’t worry any more than you normally do for the daily WODs!!

We will have a very hi-tech, cutting edge sign-up system again this year. On the white board there will be a heading for each division. Simply write your name on there if you’re going to compete in all 3 WODs. If you put your name on the board, please don’t sign up for the WOD in MBO. We’ll leave that for those who are going to hit the regular Saturday WOD. There is no cost to throw down so you might as well do it.

Because this is the Evolve In-House Comp, only members of Evolve are able to perform the 3 WODs…sorry! Please hit us up with any questions. We hope you’re excited for this, we know we are!

Skill

Box Squat Jumps

We’ll spend some time getting a feel for the movement. We want a minimum of 10 reps performed today. These are not for time. Please see below for more info.

WOD

Complete as many rounds as possible in 9:00 of:

6 Push-ups (feet on 45# plate)

9 Kettlebell swings, 55#/35#

24 Lateral stick jumps, 24″/20″

From the 2014 MBS Turkey Challenge.

Scott E showing his awesome banded planche progression work!

Today you get to try out some box squat jumps. Basically we have a box squat plus a box jump. Here’s what you need to know:

Set up like a box squat: feet slightly wider than your regular squat, box should be behind you, not directly under your butt.

Drive the hips back to sit on the box. Shins will be at a minimum vertical, if not further, when you’re in the seated position.

Feet will stay glued to the floor and you’ll pull yourself off the box using your hamstrings.

Below is a video from Ben Burgeron at CrossFit New England. Check it out…


Strength

Complete the following tempo front squat:

1 – 1 – 1 – 1 – 1

Each set of 1 will be :05 down. At the bottom, pause :10 seconds. Work up in load each set so the last one is the heaviest. This is courtesy of Chad Vaugn, who used this tempo for a close grip overhead squat.

WOD

Complete for time:

21 – 15 – 9

Power Snatch, 135#/95#

Ring Dips

 

 

Aaron V hitting the box jumps last week!

The Evolve team is stacked! Haven’t signed up for the Open yet? I know, you’ve been really busy. Luckily it only takes a couple of minutes. Still unsure if you should? Tabata Times wrote this for you….

Why You Shouldn’t Be Scared of the CrossFit Open

by Amanda Stewart

It’s the most wonderful time of the year! Oh, you think I’m late? You think I’m referring to the Holidays? False. It’s Open Season! It’s that glorious time of year when we CrossFitters gather around our smartphones, tablets, and laptops, wait with anticipation as the WOD is released, and then marvel at how fast the elite athletes complete it. We make our yearly donation to CrossFit headquarters, sign up, make an athlete profile, and then wonder what in the world we were thinking. Hundreds of thousands of athletes sign up each year, and the tiniest percentage possible actually make it to Regionals. From there, an even tinier amount make it to The Games. But we watch, and participate, and see how we stack up. It’s all in good fun, right? So why are you so scared to sign up?

We worry about being judged. We worry what our fellow athletes will say. We worry about people watching us.

In the gym on a typical day, no one is watching (they are drowning in their own sweat), no one is talking about us, and no one is judging us (we are keeping track of our own reps and our own score). But now it’s official! Right?!

Here’s the thing — if you’re doing it correctly and being true to your reps on any given day, the Open isn’t any different. Don’t worry about the judge. They are there to help you, motivate you, and give you a break from counting. If it helps, just call them scorers. Feels a little easier on the ego!

Yes, the workouts are harder. There are no modifications in the Open! If I can’t do something, I’m stuck there. So what? Chest to bar pull ups are my nemesis. I don’t know what it is, but I struggle greatly with them. Last year, the second workout in had chest to bar pull ups. There were to be several rounds of overhead squats and chest to bar pull ups. I knocked out my squats and approached the pull up bar. I had somewhere around ten minutes to complete chest to bar pull ups. I got 4. FOUR. I struggled and pulled and failed and screamed and celebrated. I was mad and elated at the same time. That was the most chest to bar pull ups I had ever done. I was so proud of every single one of those, and when time was called, I was still on that bar, fighting for every rep. I didn’t quit or call it a loss. I kept fighting. It taught me so much about myself, and a weakness I had. Each WOD has a story like that for me and for countless other athletes. Am I ever going to make it to The Games? No. But, I’m a better athlete because of them.

The Open enhances the community of CrossFit more than you can imagine. Right now you come in the gym every day at your “usual” time and hang out with the “usual” crew and have a good time. There is nothing wrong with that. I’m a nooner. I love my noon crew. Generally, when you have athletes competing in The Open, there is a different block of time set aside. You come in during that time, with a whole group of athletes, and compete together. It not only allows your to meet new people, but also to learn from other athletes and develop a new bond. Not only do you suffer through daily WODs, but now you’ve survived The Open together. It’s a union that is not quickly forgotten. You get to see how other athletes perform, find out what tricks and tips they have up their sleeves. You get to learn more about how we function as a community and continue that bond of friendship.

So this year, don’t be afraid. Forget about the judges and the WODs. Forget about the skills you aren’t good at, or how slow you may be. This is about achievement, strength, and community. This is about learning who you are as an athlete and learning from other athletes. This is about fellowship and fun, and pushing yourself to limits you didn’t know were possible. So make a donation to CrossFit headquarters and throw your hat in the ring. You won’t be disappointed.

Rest Day!

You are never really playing an opponent. You are playing yourself, your own highest standards, and when you reach your limits, that is real joy.
 
- Arthur Ashe

Barbells for Boobs Fundraiser!

 

Saturday Teamwork!

 

In Teams of 2 complete the following:

Complete as many rounds as possible in 5:00 of:

5 Burpees

10 Toes to Bar

15 Squats

Rest 3:00

Complete as many rounds as possible in 5:00 of:

5 Hang Power Clean, 135/95

10 Ball slams, 40/30

15 Lateral barbell jumps

Rest 3:00

Complete as many rounds as possible in 5:00 of:

5 Front Squats, 135/95

10 Deadlifts, 135/95

15 Sit-ups

As part of the 5:00 work cycles, each team will be assigned a kettlebell, 55# for guy teams, 35# for girl teams, guy/girl teams choose their weight. Only 1 person works the AMRAP at a time. The other person must hold the KB in the front rack position while resting. KB can’t touch the ground during the AMRAPs, but you will be able to put it down during the 3:00 rest.

Teamwork!

Don’t forget that immediately after the WOD today, Shannon H will be putting on a women’s health talk for the Evolve ladies. You can see a write-up for what the talk will entail here. Sorry fellas, we’ll have to take all the kids and go to the bar or something. Ladies, we hope to see you there!!!