Skill

Kipping HSPU Review

This might come in hand for today. Or the Open. Or both. 

WOD

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

10 Handstand Push-ups to a 6″/4″ deficit

20 Cal Row

30 Alternating Pistols

From crossfit.com. Today we’ll do a staggered start as needed to accommodate the row!

The 2017 Open Intramural Teams Have Been Drafted!

The 2017 CrossFit Open Begins Tonight!

And here we go. The teams have been drafted! Thank you to Stine and KV who hooked up the rolling white board and drafted all the teams. Want to know who you’re rolling with? Zoom in on the pic above or take a look at the board when you get to the gym and represent!

17.1 will be announced at 6pm and we’ll be streaming it live! For those signed up for the Open there will be prize drawings as well, so it’s worth the time to come see what Castro has in store for us, and maybe bring home something cool. Want to be on an intramural team and maybe win prizes during the Open? It’s not too late to register, make it happen!

For those who are competing in the Open, here are your opportunities to complete the WODs:

Thursdays at 7pm after the reveal.

Friday: all WOD times will be doing that week’s Open workout. 

Saturday: 10am Open Gym.

Sunday: 9am-11am. Please don’t come at 10:55 to do the workout Sunday mornings! Show up at 9am, sign up for a heat, and help judge your friends!

Monday: 11am Open Gym. This is cutting it close. Scores have to be entered by 5pm on Monday. 

That is 5 opportunities over 5 days to complete the workout. We believe that at least one of these days/times can work for everyone’s schedule!

Here we go, the start of our season. Work hard, stay positive, have fun. Let’s get after it Evolve!!!

Strength

1 Power Snatch + 2 Overhead Squats

10:00 to work up in weight with this complex. 

WOD

Complete for time:

42 Sit-ups

21 Squat Clean Thrusters, 115#/75#

30 Sit-ups

15 Squat Clean Thrusters, 115#/75#

18 Sit-ups

9 Squat Clean Thrusters, 115#/75#

From crossfit.com

Adam swinging high!

Thursday Night Reveals!

Thursday nights during the Open. 5pm. At Evolve. Friends. Prizes. Castro. Be there.


Skill

Row Technique

Some review on the do’s and don’ts.

WOD

Complete for time:

Row 100m

Row 200m

Row 300m

Row 400m

Row 500m

Each rower will have 2 people. One person will row, then rest while the other person rows. Score is total time for both to complete the rows. 

If you need 3 people to stand on your rower so it doesn’t move every time you pull the chain, make sure to bring some friends!

Rowing For Awesomeness

Today you and a friend will tackle an ascending ladder of rowing meters. It’s set up so you have a 1:1 work-to-rest ratio. With this built in rest period, though short, it should allow you to pour it on a little bit. Don’t dog this row today. We’re going to give you some points of performance to think about, and we want you to apply them. But we also want you to get after it a little bit.
The rower is a lot like life, you get out of it what you put in. Whoa. That was deep. But it’s true. If you just go through the paces and row it just like it was a warm-up, like you’re able to chit chat with your rowing partner as you go, then you’re doing it wrong. You’re not getting the intended stimulus. To balance that out, if you go redline right from the start, that 1:1 rest isn’t going to be enough for you to get right back on. Find some middle ground, push things a little bit, and get in your work. You’ll be glad you did!

Strength

Overhead Dumbbell Lunge

3 x 10

See the write-up below!

WOD

Complete every minute on the minute for 20:00:

Minute 1: 5 Dumbbell Thrusters

Minute 2: 30 Seconds Max Double-Unders

Minute 3: 10 Toes-to-Bar

Minute 4: 30 Seconds Max Burpees

Kelly and Courtney!

Dumbbell Time!

As you have likely heard, there will be a dumbbell movement in the 2017 Open. We don’t know what movement, we don’t know if it will require 1 or 2 DBs, and we don’t know what week, but we know it’s coming. Some of you have experience using DBs as part of your training, some don’t. This week you’re going to get the chance to work on your dumbbell skills! Here’s what we know about the dumbbell weights:
RX: Men @ 50#, Ladies @ 35#
Scaled: Men @ 35#, Ladies @ 20#
Today for the skill we’ll work on overhead DB lunges. We’ll give you some cues and tips and let you get some reps in to get a feel for the movement. During the WOD, you get to play with DB thrusters. You’ll notice that there isn’t a weight prescribed. This is on purpose. For that particular section of the EMOM, we want you to think of it as practice. This is your opportunity to play around with the movement and see what works for you. There are lots of variables with DBs versus a barbell: where on the handle to hold it, where to rest it on the shoulder, arm angle, amount of rotation in the lock-out, etc. There are some standard rules that apply, but there are also variables that depend on the individual. This will be your chance to play with those. If you’re new to DB thrusters, go with a light weight and get a feel for the movement and technique. If you have some time with them, play with the weight you’ll be using for the open.
Today you get the chance to work on getting these movements better. Take your time and really pay attention to what the coaches share with you and what things feel like during the workout. If you are super concerned about having “practice” during a WOD, don’t sweat it – you have an opportunity to really get after the DUs and burpees and you can certainly feel free to hang on the bar and go unbroken for all 10 reps of the T2Bs!!!

Rest Day!

Patience, persistence and perspiration make an unbeatable combination for success.

– Napoleon Hill

Row it up!

Saturday WOD!

In Teams of 3 Complete As Many Rounds as Possible in 20:00 of:

30 Jumping Lunges

20 Power Cleans, 135#/95#

10 Toes-to-Bar

200m Run (Pacer)

Yep, it’s really warm out so we’re going to take advantage of it and run. It may be a little chilly at the start so dress accordingly! Establish a rotation of who will run 1st, 2nd, 3rd, and keep that rotation throughout. The 2 partners inside work on the AMRAP and can switch as often as they like. 

Saturday seshs are the best!

Strength

Overhead Squat

10 – 10 – 10 – 10

Start light and build each set. The goal is volume at a moderate weight. There should be no doubt that you’ll make the last set of 10.

WOD

CrossFit Open WOD 16.3

Complete as many rounds as possible in 7:00 of:

10 Power Snatch, 75#/55#

3 Bar Muscle-ups

Scaled Version:

10 Power Snatch, 45#/35#

5 Jumping Chest-to-Bar Pull-ups

Noah throwing the weight around!

Open WOD Re-Visits

You’ve noticed that we’re re-visting several of the past CrossFit Open workouts. This does several things for us: it allows us to re-test the workouts if we’ve done the before, it gives us exposure to the 15 or so movements that have dominated the last several years of the open, and because in the past some workouts have been repeated in two separate years, we might get lucky and test one that we’ll see again in 2017.
When we post these workouts, we also provide the scaled version that was used in the Open. The question is: should I do scaled or try RX? That is a question with different considerations and ultimately a different answer for each of you. It depends on what you’re after. If you know from looking at past years that you will be doing the Open as scaled, then we recommend hitting the scaled versions so you can get exposure to the types of movements used. For example, today is jumping chest to bar pull-ups in place of bar muscle-ups. The jumping pull-up is not a scaling option we typically use because we believe that in order to achieve the goal of an RX pull-up there are better options to get you there. But in the open, it’s about that specific workout. Getting some experience with the movements used would be a benefit.
If you’re on the fence about the Open or will go RX or scaled depending on the WOD that week, then try these re-visited workouts as RX. Maybe today is the day you get your first bar muscle-up, and wouldn’t that be great?! Of course the third option is a mix of the two. Maybe giving yourself 3 minutes to work on Bar MUs then switching to a scaled or modified version. Also appropriate. In the end, it’s about you as an individual. If you’re unsure, talk to your coaches, that is what we’re here for!

WOD

Complete every minute on the minute for 20:00:

0:00-1:00 – 20 Box Jump Over, 24″/20″

1:00-2:00 – 10 Chest-to-Bar Pull-ups

2:00-3:00 – 20 Deadlifts, 95#/65#

3:00-4:00 – 10 Handstand Push-ups

Complete 5 rounds of this to get to the 20:00.

Lisa getting her lunges in!

So You’ve Signed Up For The Open!

Strong work on everyone who has signed up so far. We’re one week away from the start of the Open! We might need you to do one more thing. Almost 50% of you who have signed up have not put CrossFit Evolve as your Team. We’d love for you to do this. Yes, you have all put Evolve as your affiliate, but another step is required for your score to count for the CrossFit Evolve Team. It’s super easy, simply log in to your profile at the CrossFit Games site and select CrossFit Evolve where it says “Team”. The top 3 men’s scores and top 3 women’s scores  in the gym each week combine to give our team points. You might be one of those top 3 and your points will help us, but only if you sign up for it!

Strength

Power Clean + Hang Squat Clean

Work up to a moderate single. That is, perfect technique and no misses.

WOD

Complete 3 rounds for time of:

21 Overhead Squats, 95#/65#

21 Ball Slams, 40#/30#

21 Ring Dips

Anthony pulling those calories!

Getting Strong on the Ring Dip!

When ring dips show up in WODs there are many who are overcome with a sense of dread. The ring dip looks simple, but it’s a tough movement. Besides for having to move your body weight through the expected range of motion, you also have to manage those rings. Get lazy keeping them tight by your sides and things go downhill quickly. The other reality of the ring dip is that it requires a good amount of upper body strength. The majority of folks who walk into the gym for the first time aren’t able to do ring dips. This is one of those movements that requires skill and strength, and that takes time to develop.
 
An important consideration when you don’t have ring dips is to select the right progression. The right progression is one that develops strength in the movement and/or positions, which will lead to first being able to complete the movement with a decreased range of motion, eventually working up to the full range of motion. It may be tempting to throw a couple of bands on the rings today and rep out 21 unbroken reps each round while barely breaking a sweat. This will certainly be good for the time on the whiteboard, but does this get you closer to an RX ring dip? Is this developing strength in the movement? We don’t believe that it does.
 
Below is a video with a couple of progressions for today. These may not look as cool as reping out a ton of ring dips with the help of band, but they will get you stronger in the movement, and that’s what you want, right?!

Skill

The Turkish Get-up

Today we’ll go over the technique for the TGU. If you have TGUs already, get some reps in using DBs (you know Castro posted a video of TGUs right?), KBs, or a barbell. Just get some practice in!

WOD

CrossFit Open WOD 15.3

Complete as many rounds as possible in 14:00 of:

7 Muscle-ups

50 Wall Balls, 20#/14#

100 Double-unders

No Muscle-ups? No problem! The scaled version is an AMRAP14 of 50 Wall Balls and 200 Single-unders.

Practicing for the unknown and unknowable….he’ll be ready!

Time to Use Zen Planner!

By now you’ve all gotten an email inviting you to set-up your Zen Planner account. If you haven’t done this yet please do it today. Many of you have and have begun using ZP to sign up for workouts this week…thank you! We hope that the switch hasn’t been too much of a hassle. We do still have folks using MBO for sign-ups, so we’ll ask that you stop using MBO and begin using your ZP account. Our hope is that by the end of the week everyone is on ZP. 
We’re still in the learning phase of the new system but so far it’s been great. Soon you will see the calendar imbedded into the Evolve website as well as links to log-in to your account from there as well. We appreciate your patience as we work through any bugs that come up.
If you have any issue please email Jon at jon@crossfit-evolve.com or Lauren at lauren@crossfit-evolve.com and we’ll get you fixed up!