Rest Day!

Ego has killed more people than cancer.
– John Welbourn
 

Bae with a little extra midline work for good measure!

 

Saturday Teamwork!

In Teams of 2 Complete:

10 Thrusters, 95#/65#, 5 Pull-ups 

9 Thrusters, 95#/65#, 5 Pull-ups

8 Thrusters, 95#/65#, 5 Pull-ups

7 Thrusters, 95#/65#, 5 Pull-ups

6 Thrusters, 95#/65#, 5 Pull-ups

5 Thrusters, 95#/65#, 5 Pull-ups

4 Thrusters, 95#/65#, 5 Pull-ups

3 Thrusters, 95#/65#, 5 Pull-ups

2 Thrusters, 95#/65#, 5 Pull-ups

1 Thruster, 95#/65#, 5 Pull-ups

This will be done relay style with each partner doing the round of 10, round of 9, etc. Time ends when partner 2 does 1 thruster and 5 pull-ups. Inspired by a WOD from CFNE.

In here there is support all around you!

 

WOD

Complete for time:

50 Deadlift

40 Back Squat

30 Power Clean

20 Push Jerk

10 Bar-Over Burpees

Barbell Weight is 165#/115# and the bar is from the floor.

20:00 Time Cap.

This one was shared with me by Josh Wrede.

The ladies getting it done!

More On The Open

The Evolve roster is growing daily. You know you want to do it, so sing up for the Open here.

Want to know more about it? Here ya go…

Strength

Press

5 x 5 @ 80% + 5 pounds

WOD

Complete for time:

150 Burpees

Compare to 8/9/12, 1/23/12, 1/12/11, 4/15/11, 6/4/10, 9/6/10

Maiki and Hez…glad to be done!

What the Eff?

Why in the f#$% would we have you do 150 burpees? For time? Well, for one we’ve seen burpees in the Open more than once. Since this programing wave is designed to get you ready to be successful in the open, this fits right in. Also, burpees suck and nobody likes them unless you have something seriously wrong with you. That also makes this is a good mental training day.

We want you to do a few things during today’s workout. First, manage your pace going out of the gate. One of the biggest mistakes is starting this thing too hard. Do that and you start resting way too soon during the workout and it then makes it go longer than it needs to. The other thing is to just keep moving. Pick a number and get to it before resting. Do that each time and force yourself to get there. The thing about burpees is that if you can manage your pace you can keep moving. It becomes a mental challenge rather than a physical one. OK, it’s physical too but 50% of it is 100% mental. Understand? Yeah you do!

WOD

Complete 3 rounds of of max reps of:

1:00 Handstand Push-ups

1:00 Chest-to-Bar Pull-ups

1:00 Overhead Squat, 95#/65#

1:00 Double-unders

1:00 Rest

Another one from CrossFit Linchpin.

The masters take on the 30.

But Why Don’t We Do 30 Minute Chippers Every Day????

Somewhere along the line we were taught that more is better. That the longer we workout the better the result. That quality doesn’t matter, that it’s all about the quantity. And screw thoughtful programming, I just want to sweat! Hopefully we’re doing our part to dispel that myth. In order to do that we need to throw reminders your way every so often. So here you go….

So, why don’t we do 30 minute chippers every day? You guys love that stuff, why don’t we just do it all the time? Because we’re smart. Because we know that doing that isn’t good for you. Not for your fitness, and not for your health. We need to train you to go short, medium, and long durations. We need to train you to go heavy with weight, and to go light with weight. Sometimes you need to go with no weight at all. Our goal is GPP – general physical preparedness. Run a fast 5k and squat a crap ton and everything in-between.

One thing we hear every so often is that folks don’t like the days where we back off a little bit, or the weightlifting only days, or no strength or skill but a cool down instead, or even the weeks where the strength percentages…gasp….dip below 75%. They feel they’re not getting their work in. And we get it. There’s a certain amount of happiness and joy in the punishment of a grinding WOD! But, day in and day out without any sort of plan or cycling of load, that will catch up to you and it will lay you out. Your performance will suffer. Your gains will slow. The chance of injury will catch up with you. Not what you you’re after.

You may not understand why we do what we do, and we’re always happy to explain it to you if you want to know, but trust the in the program. Do a little homework about periodization and metabolic pathways and thoughtful programming. There’s so much more than just simply going out and destroying yourself in metcons day-in and day-out. WIth that being said, lucky you….today is a good day to wreck yourself. Have fun!

Skill

Snatch Skill Prep Work

As part of the warm-up we’ll hit the following:

Snatch Grip Push Press

Overhead Squat

Snatch Balance

WOD

Snatch

Work up to a 1RM in 20:00

We did this one month ago. Let’s see where you’re at!

We love this photo.

A Thank You

We have to say thank you for this past weekend. The 3rd Annual In-House Comp was a huge success, and it’s due entirely to you. To you who took the bold step to sign-up and throw down and to you who came to cheer on your friends…you made this event an unbelievable success. And by success, we mean we had some fun, got a little bit fitter, laughed a lot, cried a little, drank a few beers, and raised some money for Steve’s Club Battle Ready. Oh and about that. We had 45 people compete. At $5 a head we would have raised $225. Instead we raised almost $400. We’re in awe of your generosity!

I also have to say thank you to the Evolve coaches and athletes who came in to judge, coordinate the heats, took care of swapping out equipment, and too many other things to mention that they did to pull this off. Without them giving their time, energy, and great attitude it doesn’t happen.

So thank you! It was a great day and we hope to have many more. The Open is just a few weeks away, be a part of it and you’ll see what we’re talking about!!

Strength

Front Squat

4 x 5 @ 80% 

WOD

CrossFit Open WOD 13.2

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

5 Shoulder to Overhead, 115#/75#

10 Deadlift, 115#/75#

15 Box Jumps, 24″/20″ 

Heat 3, RX Ladies, all out.

Weekly Challenge

Yep, still going:

Max Burpees in 20 seconds

You’re welcome.

 

 

Rest Day!

No one is useless in this world who lightens the burdens of another.
– Charles Dickens
 

Carl ready to rock!

 

Saturday Teamwork!

Complete as many rounds as possible in 8:00 of:

6 Power Cleans

9 Bar-Over Burpees

12 Wall Balls

Power Clean Weight: RX 135/95, Open/Masters 115/75

Wall Ball Weight: RX 20/14, Open/Masters 14/10

Throwback to last year’s In House Comp. Are you ready?

The Saturday WOD is WOD 1 from the Comp. No teams today, just you, a barbell, and a med ball. We’re going to warm you up and get you going so we can start the comp. Today is not the day to show up late!!

Strength

Press

5 x 5 @ 80% 1RM

WOD

Complete for time:

20 Thrusters, 95#/65#

25 Double-unders

15 Thrusters, 95#/65#

25 Double-unders

10 Thrusters, 95#/65#

25 Double-unders

5 Thrusters, 95#/65#

25 Double-unders

Strategies are important. Got one for tomorrow??

Last Minute Deets

OK, you’ve signed up, right? Good. If not you’ve got until 7pm. Then it’s closed. Don’t be the person who shows up on Saturday and decides they want to do the comp but didn’t bother to sign up. It will save us from having an uncomfortable conversation!

Here’s what you need to know:

The Saturday WOD will be WOD #1, It will be run as a regular Saturday WOD without the team aspect. If you’re only planning to watch the comp come in and get some work in beforehand!

We will start the heats after the Saturday WOD. We will hope to do get things going by 10am. We will post heat assignments around 8:45 so you can see your times.

There will be a warm-up area set up. You will be responsible for warming yourself up. 

We won’t hold up heat starts if someone is missing. Be there for your heat time. Go to the bathroom beforehand!

We will go over range of motion standards before each workout. If you’re not sure, ask. You’ll have a judge and that judge will “no rep” you if you don’t meet the standards. It’s all stuff you learned from day 1 with no surprises. You know what’s up so do it!!

No matter how you do, you don’t get to go to the CrossFit Games from this comp so work hard, be cool, have fun!! This is going to be a blast and you’re going to love it!

If you have questions, hit us up. We’ll see you in there!