Fight Gone Bad

Complete 3 rounds for total reps of:

1:00 Wall Balls, 20#/14#

1:00 Sumo Deadlift High-Pull, 95#/65#

1:00 Box Jump, 24″/20″

1:00 Push Press, 75#/50#

1:00 Row (cal)

1:00 Rest

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Compare to: 5/5/15, 11/6/13, 5/9/11, 11/24/10

Lucas kipping away!

Workout Tracking is Live!

One of the reasons we made the switch to Zen Planner is the built in workout tracking feature. Since we started we used pen and paper to track athletes. Many of you have been through 1, 2 even 3 notebooks over the years meticulously keeping track of your numbers. Though this is really great for you guys, it left a lot to be desired for us as coaches. When we want to assess our programming, we use the whiteboard to identify trends and to see if people are PRing their benchmark WODs or lifts. Even through that works, it leaves a lot to be desired. Things just got better!

As part of your ZP app, there is a workout tracking section. Several of you have already started using it. Josh loads in the workouts including the strength and skill sessions. Each day you have the ability to go in and enter your score, time, weight lifted, etc. Within this there is a leader board for the day and the ability to interact with other Evolve athletes through the workout tracker. We think this has great potential!

This week you will be seeing an email from us sent through ZP with instructions on how to set up and use the Workout Tracker. We encourage all of you to get into the habit of using this. We know from experience that tracking your workouts, especially lifts and benchmark WODs like Cindy and Diane, is a benefit to your fitness journey. It shows your progress and allows you to see improvement, it gives you a reference point of past workouts when you’re not sure what weight to use, and it helps us as coaches because we have electronic data to pour over when assessing our programming. Please give it a try, and we also want your feedback. We want to know how it’s working! Hit us up with any questions!!


Back Squat

8 – 8 – 8

Add load each round and finish heavier than last week.


Complete for time:

Run 400m

5 Rounds of:

10 Burpees

10 Toes-to-Bar

Run 400m

Inspired by a CFNE WOD. The workout starts and finishes with a 400. The 5RFT is just the burpees and T2B. Just to be clear!

Dr. Laura getting set up!

Paleoethics Today at the 9 and 10 AM WODs and Open Gym!

Here’s a reminder that Paleoethics  will be at Evolve during the 9am and 10am workouts and the 11am Open Gym. If you get a chance, come throw down during these times and they’ll hook you up with some samples of their product and answer any questions you have. You’ve probably heard that they will be the official supplement sponsor for the CrossFit Games starting this year, so here’s your chance to learn about what they offer and try their stuff! We hope to see you there!

Rest Day!

Very little is needed to make a happy life; it is all within yourself, in your way of thinking.

– Marcus Aurelius

Friends hanging with friends!

Saturday WOD!

In teams of 2 complete:

3:00 Row (cal)

3:00 50′ Sled Push, 180#/135#

3:00 Box Jump Overs, 24″/20″

3:00 Max 50′ Shuttle Sprint

3:00 Max Tire Flips

3:00 Max Double-unders

3:00 Kettlebell Swings, 55#/35#

3:00 Max Sit-ups

There will be 2 stations set up for each movement and 2 teams will start at each station. Regardless of where you start you’ll follow the order above. At the end of each 3 minute round there will be a :20 second transition for teams to record their reps and move to the next station. One person works at a time and score is total reps completed. 

Tire flips will get your shirt (and the rest of you) dirty so please dress accordingly!



Hang Snatch + Overhead Squat

Work to moderate single in 12:00.


Complete 6 rounds for time of:

10 Lateral Bar Over Burpees

10 Deadlifts, 55% 1RM

Run 200m

Soon-to-be-Mama Gina still getting her work in!

Percentage Work

For today’s WOD you get to use 55% of your 1RM for the deadlifts. We love to be able to throw this percentage work that you typically see in strength waves into the WOD. Prescribing a set weight for everyone, like Monday’s 225#/155# deadlift, and scaling off of that has it’s benefits to be sure. However, the reality is that the weight on the bar feels differently for everyone. Some can rep 225#/155# like it’s nothing. Others have to break it up. And for many, that weight is close to or exceeds their 1RM so using it in the WOD isn’t reasonable. 

With today’s use of 55% 1RM the playing field is somewhat leveled. This will be a weight that almost all of you will do unbroken, at least in the early rounds. This comes with the reality that everyone’s bar is at 55% of their 1RM. Which means for some you can’t say the RX weight was too heavy. And for the really strong folks, well, you’ll might be slowed down a little bit! Either way, it’s a cool way to mix things up. With burpees and a 200m run in the mix we expect to see a ton of RXs on the board today. Get after it!!!



The Bear Complex

Complete 5 rounds of 5 reps of the following:

1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Push Press (behind the neck)

Compete to 10/28/16, 12/30/13, 10/3/12

Mark W goes overhead!

The Bear Complex….Hell Yeah!!!

Today we get to spend some quality time with the barbell. We know you’re excited. This is an old-school barbell complex that is pretty great, but gets spicy as the weight goes up. 1 round is 5 times through the entire complex listed above. There are many versions of The Bear Complex out there with subtle variations. For today, there are a few things we want to make sure we do:

Each complex must be done unbroken. So 1 round = 5 times through the complex without dropping the bar. You can rest the bar on your back, front rack, etc. just not on the floor.

Add load each set planning for your heaviest on the 5th set. We’ll get your warmed up and you’ll start with a light to moderate load. As you go you’ll base your jumps in weight to how you’re feeling. The goal is to get that last heaviest set without dropping the bar.

We’re cool with a squat clean to a thruster, and a behind the neck thruster out of the back squat as well.

Be sure to rest. This is not a race. This is about getting through the complete unbroken with a challenging load. 5 minutes rest between sets is not unreasonable. 

Have fun today, The Bear Complex works you in a unique and different way!!



8 – 8 – 8

Lower reps, heavier weight! Add load each round. 


Complete 4 rounds for time of:

Run 400m

20 Push-ups

30 Squats

Mikes attitude right here, after a brutal row, is what it’s all about. It’s OK to work hard!

Open Workout 17.6 by CrossFit HQ

This came out in the CrossFit.com Email of the Day. It’s pretty great, and pretty accurate. Take a look and start getting ready for 2018!!


Sorry—Dave Castro won’t be offering any cryptic hints about Workout 17.6.

But you should know it’s already started.

As of right now, you have about 11 months to eliminate your weaknesses, and the days are already trickling away.

A year seems like a long time, but it really isn’t. Before you know it, suntans will fade, the holidays will pass and January will be upon us, with the 2018 Open looming large.

Some of us will be ready for the challenge, but others will squander the next months cherry-picking workouts, avoiding their weaknesses and generally leaving the wrench in the toolbox, only to panic when Castro makes his next Open announcement.

If you want to improve on this year’s scores and increase your overall fitness, put on your work gloves today. Not in 2018.

Here’s the plan:


Fitness owes you nothing right now. If you fell short of goals in 2017, you do not “deserve” to compete at the Games, make it to Regionals, hold a spot on Page 1 of the Leaderboard or finish even 1 rep ahead of your arch-frenemy at the box. You already have everything you’ve earned, so now it’s time to invest—and investing requires patience.

Starting now, you can get a little better every day, and 300 days on that path will lead you to improved results in the 2018 Open no matter what level you’re currently at.

To improve every day, you’ll likely need to weather some frustrating workouts, take a few steps back to jump forward, and rid yourself of some pigheaded old habits. So do it. Take a deep breath, stow your bullshit, chalk your hands and move on to Step 2.


Make an appointment to talk with your CrossFit coach about your goals. He or she is an expert who is invested in your health, wellness and overall fitness. You are about to climb Mount Thruster, and your coach is your Sherpa. He or she will help you make a realistic plan for improving your fitness.


Make a note of any movements you avoid because you don’t like them or can’t do them. Now commit to attending classes in which these movements show up. If you hate running, you need to run. If you’d rather lift, show up on pull-up day. You get the idea. Your cherry-picking days are over. Castro and life do not care what you don’t like.

For example, if you have a deadlift PR of 450 lb. but struggled to get through 55 deadlifts at 225, you need to be lacing up your Nanos on conditioning day. If you’re good at chest-to-bar pull-ups but found yourself on the wrong side of the 8-minute cut-off in 17.3, you likely need show up when it’s time to move light or medium-heavy barbells quickly.

For movements you can’t do—usually handstand push-ups, ring and bar muscle-ups and double-unders—book a few one-on-one sessions with a coach who will provide you with drills and progressions. Then practice these progressions regularly at appropriate times. That means you need to stick to your coach’s plan—don’t be the driven but misguided person who ignores all advice and tears his or her hands attempting wild bar muscle-ups at the end of every single class.

It should be said again: Stick to the plan.


This is not optional. If you want to get fitter, you need to eat nutritious food. You can put a very fine point on the pencil if you desire, but here’s the crayon version: Eat more vegetables and less sugar, and stop drinking so much.

If you really want to improve, dial in your diet with precision. Weigh and measure. Do a lot of research. Experiment, log your results and use the data to make adjustments. The CrossFit Journal has lots of resources in its Nutrition section. Start there, then expand your search and consult with a coach who can help you with your diet.


Castro might keep his cards close to his vest when it comes to programming, but it’s obvious the Sport of Fitness is evolving as athletes become fitter and demand new challenges.

Handstand push-ups first showed up at the Games, then at Regionals, then in the Open. Now Regionals and the Games feature strict and deficit handstand push-ups. Seek and ye shall find, Robert Langdon.

If you’re solid on all movements generally seen in the Open, avoid complacency. Try thrusters with 105 or 75 lb., practice triple-unders, work on handstand walks. Maybe hit that pegboard. Or—gunshot in the air!—pull those dumbbells off the rack from time to time. Plan ahead so you aren’t left behind.


You’ll note that all five steps above are essentially common sense. They involve working with a fantastic coach at a great gym and training regularly in the company of friends who will support and push you. If you also eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar, you’re going to do just fine in 2018. Guaranteed.

Not being weird also involves a dose of realism. Most of us will never compete at Regionals or the Games—but we can become fitter and healthier and happier each year. Accept that. In fact, celebrate it.

Being realistic means you don’t need to do extra workouts in the corner by yourself, you don’t need “elite” special programming, and you don’t need strange supplements and foolish accessories. You also don’t need double days or an Instagram obsession with the workouts Games athletes are doing. You don’t have to sleep in compression gear or haul around a bag full of stupid “mobility” tools.

In fact, write this down somewhere prominent lest you be tempted to get weird in the next months:

Eat well, train regularly, listen to your coach, smile often and kick ass in 2018.


Handstand Push-ups

There are a bunch today. We’ll review how to set up the kip and get you some practice reps before the WOD. 


Complete for time:

21 – 15 – 9

Power Cleans, 135#/95#


Handstand Push-ups

Plenty of box jumps for everyone!

Lipson Nutrition: Part 4

How’s your nutrition? “I eat pretty good.” Here’s the approach HQ suggests for coaches to work with someone on their nutrition. Maybe this person is you! You have your coaches to talk with about this, for sure. But maybe hearing some of this will help too. Take a look!


Back Squat

8 – 8 – 8

Lower reps, heavier weight! Add load each round. 


Complete 5 rounds for time of:

3 Muscle-ups

9 Deadlifts, 225#/185#

18 Wall Balls, 20#/14#

Tony getting in some barbell work!

Paleoethics Wants to Meet You CrossFit Evolve!

You may have heard that Paleoethics is the new supplement sponsor and provider for the CrossFit Games. They are a smaller company than the previous sponsor and they are known for putting out clean supplements without the fillers and artificial ingredients common in the industry. In an effort to reach the CrossFit community prior to the start of the Regionals and the Games in July, they are visiting boxes to share their products and to talk with the community. 

On Monday April 24th Paleoethics will be at Evolve during the 9am and 10am workouts and the 11am Open Gym. If you get a chance, come throw down during these times and they’ll hook you up with some samples of their product and answer any questions you have. This is a cool opportunity for all of us! They will be the official supplement sponsor for CF for at least the next 3 years which will most definitely lead to their growth. Getting a chance to visit with them in the early stages will be cool, and let’s face it…it’s always fun to get to try free stuff! Hope to see you there!

Rest Day!

There is only one way to happiness and that is to cease worrying about things which are beyond the power of our will.

– Epictetus

Rest day!!