Rest Day!

Perfection is not attainable, but if we chase perfection we can catch excellence.

– Vince Lombardi

Climbing high!

 

Saturday Teamwork!

In teams of 2 complete the following:

As many reps as possible in 4:00 of:

Wall Balls, 20#/14 while partner holds standing front rack, 135#/95#

As many reps as possible in 4:00 of:

Weighted Ab Mat Sit-Ups, 20#/14# while partner holds back squat in bottom position, 135#/95#

As many reps as possible in 4:00 of:

Burpees while partner holds bar overhead, 95#/65#

As many reps as possible in 4:00 of:

Double-unders while partner holds a front squat in the bottom position, 95#/65#

Each team will use only one bar. One partner will do reps of the movement while the other partner does holds. You can switch as often as you want during the 4 minutes, but reps don’t count until your partner is holding the bar in the position. There will be a 1:00 transition between each 4:00 AMRAP.

You’ll always work harder when a teammate depends on you!

Strength

Bent Over Row

5 x 4

Add 10# from the weight used last Friday.

WOD

Complete as many rounds as possible in 15:00 of:

10 Muscle-ups

15 Thrusters, 135#/95#

25 Box Jump Overs, 24″/20″

50 Toes-to-Bar

Run 100m

200 Double-unders

This one courtesy of Comp Train!

Kaelin solid in the bottom!

Make It Work For You!

We’re ending the week with a little number from Bergeron’s Competitor’s Training. At first glance there might be one or several things that make you say “hell no”. Well we say “hell yes!” Take a look at the WOD and think about a plan of attack. If you have to scale the muscle-ups, think about how you might do that – hopefully you were there on Wednesday and got the opportunity to run through some options to find what works for you. RX thrusters out of your range? Pick a weight that is difficult but that you’ll be able to get through. No DUs? No problem! We’ll give you some thoughts on how to get through them.

Today is one of those days that has several difficult movements, and that’s OK. Come in with some thoughts on how you’ll make it work for you, then get with your coaches and we’ll formulate a plan.

Strength

Hang Power Clean + Hang Clean + Front Squat

6 x 1

Perform 3 sets working up in weight to figure out what your starting weight will be. The weight should feel challenging but allow you to maintain good form. 

WOD

Complete for time:

10 – 20 – 30

Back Rack Lunges, 75#/55#

Kettlebell Swing, 55#/35#

After each set of lunges/KBS complete 2 rope climbs.

You will finish on the rope climbs.

The Evolve Coaches work hard to share the knowledge with you!

#AllInDMCC

You’ve been seeing the hashtag above around the Evolve social media stuff. We want to tell you why! Dave D put together a team for the Do More Charity Challenge on October 1st and 2nd at Front Range CrossFit. This is a CrossFit event where how you place determines how much the charity you’ve selected receives. They also have challenges such as spreading the word using a hashtag like the one above. 

The team name is CrossFit Evolve All In, and the charity supported is Project Sanctuary. They create successful transitions for military families as they go from battle-ready to family-ready, keeping families together, preventing veteran suicides, and welcoming our military and their families back to the community. There are over 1,800 families on their wait list waiting to be served, and we’re excited to be able to help. 

So what can you do? Please help us by reposting the DMCC things you see posted on social media and help spread the word. If you’re so inclined, you can also donate on the team fundraising page

There’s also another way. Our teammate Bill Fisher designed a sweet logo that the team will wear on shirts for the event. We will be getting a very limited number of shirts printed and they will be offered for sale on a first come-first serve basis. 100% of the money from the shirt sales will be donated to Project Sanctuary through the team. Rad right? We appreciate your support!!

Skill

Muscle-Up Progressions

Please see below if you’re still working on getting that first muscle-up.

If you have muscle-ups during the skill session complete not for time:

3 Max Effort Sets

WOD

Complete as many rounds as possible in 12:00 of:

5 Strict Pull-ups

10 Power Snatch, 95#/65#

Yasi is getting in some extra work post WOD, how about you?

Muscle-Up Goals!

Today we’re going to review some of the progressions you can use for the MU. Below is a video to show some of the options. Many of you have seen this before, but if you scale this movement it’s good to refresh your memory on how to approach things. The muscle-up is a tough movement to be sure, and like most technical gymnastics movements it requires a combination of strength and skill work. Understanding where improvement is needed is helpful when choosing the right progression.

Today we want you to try some of these progressions and see which one works best for you. If you’ve used these before, try one that you haven’t used and see how it goes. Later this week there will be a WOD with MUs. We want you to come in knowing what progression you’re going to use and how to set it up for you to make it work!

Strength

Push Press

6 x 2 @ 85%

WOD

Complete 10 rounds for time of:

10 Wall Balls, 20#/14#

3 Deadlifts, 65% 1RM

Ben is stoked for today’s deadlifts, how about you?

CrossFit Kids at Evolve!!

We have some super exciting news for you!!! We are changing things up a little and offering more opportunities for your younger athletes to get involved at the gym.

For the 2016-17 winter and summer seasons the structure for our CrossFit kids/teens programs will run a little differently than they have previously. Based on your feedback we are now offering more classes on a more consistent basis. To achieve this goal, we have brought on a third coach, Lauren Longanecker, to ensure athletes receive the most attention during their time at Evolve. Lauren brings 3+ years of CrossFit Kids/ Teens experience and we are confident she will be the perfect fit for our Evolve program.

CROSSFIT KIDS (ages 5-10)

  • The Kids program will now run in two seasons: our winter season will run from October to January, and our summer season will run from May to August.
  • Kids classes will be every other Saturday from 8-8:45am
  • There will be 8 Saturdays per season
  • There will be two coaches on duty for each class
  • You will sign up and commit to the whole season
  • Payment will have to made before season start, and for the whole season
  • Price will be $125.00/season

CROSSFIT TEENS (ages 10-15)

  • The Teens program will now run in two seasons: our winter season will run from October to January, and our summer season will run from May to August.
  • Teens classes will be on Tuesdays and Thursdays from 7:15-8:15pm.
  • In June,  July, and August during the summer season the classes will move to Tuesdays and Thursdays from 2:45-3:45pm.
  • There will be two coaches on duty for each class
  • You will sign up and commit to the whole season (4months), but you will be able to pay monthly
  • Price per month will be $125.00/month

WINTER SEASON 2016/17

CrossFit Kids:

October 8 and 22, November 5 and 19, December 3 and 17, January 7 and 21

CrossFit Teens:

October 4,6,11,13,18,20,25,27

November 1,38,10,15,17,22,24 (no class- Thanksgiving), 29

December 1,6,8,13,15,20,22,27,29

January 3,5,10,12,17,19,24,26,31

To sign up email stine@crossfit-evolve.com

Please put the following information:

  • Your name
  • Your athletes name
  • Age of the athlete, and if you wish to sign him/her up for CrossFit Kids or Teens

We are excited to hear from you!

Kendra, Lauren, and Stine

Strength

Front Squat

4 x 4 @ 80%

WOD

Complete 6 rounds for time of:

5 Power Clean and Jerk, 60% C&J 1RM

10 Handstand Push-ups

10 Toes-to-Bar

10 Burpees

Time Cap = 20:00. Scale appropriately to finish!

Garry settling into the OHSq!

Turkey Challenge Season!

It’s that time of year! Registration for the 2016 MBS Turkey Challenge goes live for teams this morning. Individual registration goes live on Tuesday morning. This is one of our favorite comps of all time! This year it moves to a new venue outside of Denver, so it’s going to be awesome. And less cold, which if you’ve ever competed or come to cheer on your Evolve peeps you know how cold it can be in the tent city. And who remembers burpees and overhead squats in the snow last year? We’ll miss battling the elements but being inside won’t be bad at all.

If you’re even considering throwing down at this event, you need to be on point for registration because it will fill up fast. So, consider signing up. If not, come down and hang out, this is CrossFit at it’s best!

Saturday 11/19-Sunday 11/20

Unser Karting and Events, 7300 Broadway, Denver

4-Person (2 guy/girl) Team registration opens Monday, September 19th @ 9:00 am (Includes Pro, Open, and Masters divisions)

Individual registration opens Tuesday, September 20th @ 9:00 am (Includes Pro and Open divisions)

Rest Day!

Good enough is the death of greatness.

– Zach Even-Esh

There is nothing bad in this picture.

 

Saturday Teamwork!

 

In teams of 3 complete the following:

100 Calorie Row

100 Box jump overs, 24″/20″

100 Deadlifts, 175#/115#

100 Wall balls, 20#/14#

100 Push-ups

100 Wall balls, 20#/14#

100 Deadlifts, 175#/120#

100 Box Jump overs, 24″/20″

100 Calorie row

Alternate the reps as needed.

Saturday fun!

Strength

Bent Over Row

5 x 5

Use 80% of the heavy 5 your worked to on last Friday. If you missed it, work up to a heavy 5.

WOD

Complete for time:

30 – 20 – 10

Ball Slams, 40#/30#

Chest-to-Bar Pull-ups

Lunges, 40#/30#

For the lunges, hold the slam ball you use. In hands, bear hug, shoulder, wherever works.

Wendi basking in the victory of crushing the WOD!

The Future of Health Care.

Making fitness a priority will change the culture of health care, and it will change the world. This is the future, an amazing story.