Strength

Back Squat

5 – 5 – 5 – 5 – 5

Work up in load each set. This should be heavy, but you should be able to finish.

WOD

Complete for time:

Row 1500m

Rest 3:00, then

Complete as many rounds as possible in 10:00 of

10 Kettlebell Swings, 55#/35#

20 Box jump-overs, 24″/20″

30 Squats

 

Congrats to Coach Stine who WON the State Weightlifting Championship in Colorado Springs!!! How badass is she? Charlie also competed and rumor has it put up a 30# C&J PR. As of press time we don’t have a pic, but we’ll work on getting one. Strong work you guys. Now you have to still do 15.1!!!

15.1 is in the books! Great job to everyone! This year we have over 60 of you signed up to participate, the most every for our gym. All of your coaches are super proud of each of you for stepping outside of your comfort zone and being a part of it. 15.1 was huge for our gym. Why? Because scaled or RX, we had MANY of you hit a new PR on the clean and jerk. That’s after 9:00 of metabolic hell and with a 6:00 time cap, and many of you were still able to pull off a PR. And that’s exactly why we encouraged you to be a part of it. Competition in any form often times brings out the best in us. The vibe during the Open is impossible to re-create during the daily WODs. That combination leads to great things. So well done on week one my friends, only 4 weeks left to go!

Be sure to enter your scores by 5pm Mountain Time today!!!

Rest Day or 15.1

If you’re signed up for the Open you’re welcome to hit the WOD today. We’ll be running heats from 9-11am. Today you’ll be responsible for warming yourself up. Please sign up in MBO for this. At 9am we’ll write out the heats. If you’re not there, you’ll end up being in a later heat so if you need to get in and out, be sure to be there on time today!

The Open is upon us!

 

Saturday WOD!

 

In teams of 4 complete as many reps as possible in 25:00 of:

Row 250m (pacer)

Ball Slams, 40#/30#

Double-unders

Back Squats, 95#/65#

One person will begin at each station. When the 250m is rowed, everyone on the team will stop their movement and rotate to the next one. The team can’t restart until the next person starts the row. When you rotate forward, you have to ask the person that was there what rep they were on. That’s how you keep track. Between coordinating the start and stop of work based on the row and passing on the rep counts, communication is huge today. The rotation will continue based on the 250m row for 25:00.

 

That one time these guys crushed the in house comp.

 

 

CrossFit Open 15.1 and 15.1a

 

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

15 Toes-to-bar

10 Deadlift, 115#/75#

5 Power Snatch, 115#/75#

From 9:00 to 15:00:

Establish a 1RM Clean and Jerk

See the variations below. If you’re doing the Open and/or judging, please take the time to review the movement standards and watch the video!

Full barbells!

 


Workout 15.1 Variations

Rx’d 
(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54)

Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)

Scaled
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

Complete as many rounds and reps as possible in 9 minutes of:
15 hanging knee raises
10 deadlifts (85 / 55 lb.)
5 snatches* (85 / 55 lb.)
*ground-to-overhead allowed

Masters
(Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)
Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (85 / 55 lb.)
5 snatches (85 / 55 lb.)

 

Masters Scaled
(Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)
Complete as many rounds and reps as possible in 9 minutes of:
15 sit-ups
10 deadlifts (65 / 45 lb.)
5 snatches* (65 / 45 lb.)
*ground-to-overhead allowed

Teens
(Teen Boys 14-15, Teen Boys 16-17, Teen Girls 14-15, Teen Girls 16-17)
Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (85 / 55 lb.)
5 snatches (85 / 55 lb.)

Teens Scaled
(Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17)
Complete as many rounds and reps as possible in 9 minutes of:
15 hanging knee raises
10 deadlifts (65 / 45 lb.)
5 snatches* (65 / 45 lb.)
*ground-to-overhead allowed

 

 

Strength

Deadlift

10 x 2 @ 60% 1RM + bands

WOD

Fore

Complete for total reps:

4:00 Clean and Jerk, 135#/95#

4:00 Row (cals)

4:00 Burpees

This is a great workout for today since we don’t know what 15.1 will bring us. If you’re strategizing for the open, consider taking it easy and not killing yourself today!

 

Miguel getting in some Zercher work!

And so it begins! Join us tonight at 6pm for the official announcement of CrossFit Open WOD 15.1!! We’ll get together at the gym and watch Froning and Fraser go head-to-head in Boston. It will be a fun event, so be sure to swing by if you can. And yes, the 6pm WOD is still happening, if that’s your time you’ll get to watch the reveal while you’re warming up!

Are you a little nervous to find out what 15.1 is? Well join the club…


Strength

Every minute on the minute for 10:00 perform:

2 Push Jerk @ 70-75% 1RM

WOD

Complete 4 rounds of:

As many rounds as possible in 2:00 of:

5 Front Squat, 135#/95#

10 Chest-to-bar pull-ups

Rest 1:00 Between rounds.

Score is total rounds + reps per round.

 

The girls aren’t just excited about their ladies-only WOD on Sunday, they’re also really excited about all the fun events going down during the open!

Here’s a post from KV on what we have going on for the Open. I need to take a moment and send a huge thank-you to Kendra and Stine!!! These girls have been working their tails off to come up with cool, fun ideas that will make the open an really great experience for all of us. They’ve spent more time working on this stuff than you can imagine, so please tell them thanks….this is the stuff that makes Evolve such a great community! Thanks ladies!

The Open: It’s Better Together

45: Athletes Signed Up

(so far)

5: Open Workouts

1: Decision

to say YES

It doesn’t matter why.

It just matters that you did.

That you signed up and made the commitment.

To embrace the challenge

as a community.

I’ve been totally annoying

asking everyone

bugging everyone

and using social media

to convince you

into signing up.

AND HERE’S WHY:

It’s just better when we do things together.

Because that’s how we do business

at Evolve.

And to make your

First

Or second

Or third

Open Experience

that much more

RAD

We’ve spiced things up a little bit!

 

  • Intramural Teams:
  • Each coach will randomly “draft” an intramural team of athletes signed up for the Open
  • Each week athletes will earn points to their intramural team score for:
  • completing the Open workout
  • entering their Open workout score
  • participating in the Friday spirit dress up
  • #1 male/ #1 female score in the gym
  • At the end of the Open, the intramural team with the MOST points earns bragging rights and a commemorative photo on the Wall of Fame

 

  • Friday Spirit Days:
  • Each week of the Open has a theme- participate in the Spirit Dress Up to earn points for you team AND look awesome
  • NOTE: you can change before the workout

 

  • Friday Night Lights:

- Although you can hit the workout ANY time on Friday, the 5:00 and 6:00 classes will be deemed, “Friday Night Lights”.

  • Happy Birthday Evolve/ Open After Party:

- The festivities will commence with a bash- stay tuned for more details

Make 2015 the year you

sign up for the CrossFit Open.

You may not be headed

to the Games

or to Regionals

but you can still make

the next

Five Fridays

a competition

with our community.

 

Strength

Complete 2 reps on the 2:00 mark of each of the following:

Snatch:

55% – 60% – 65% – 70% – 75%

So at 3-2-1…Go do two reps at 55%. They do not need to be touch and go, but should have minimal rest between. At 2:00 do 2 reps at 60%. At 4:00 do 2 reps at 70%, etc.

WOD

Open WOD 14.3

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

10 Deadlifts, 135#/95#

15 Box Jumps, 24″/20″

15 Deadlifts, 185#/135#

15 Box Jumps

20 Deadlifts, 225#/155#

15 Box Jumps

25 Deadlifts, 275#/185#

15 Box Jumps

30 Deadlifts, 315#/205#

15 Box Jumps

35 Deadlifts, 365#/225#

15 Box Jumps

For Masters 54+ the loads are 95#/65#, 135#/95#, 185#/115#, 225#/135#, 275#/155#, 315#/185# and the box is 20″/20″.

 

Anthony is stoked for another try at 14.3!!

Man o man, the list for the Evolve Open athletes is growing huge! Strong work to all of you who have signed up. For those that haven’t it’s not too late. Details will be coming on the events we have worked out for the 5 weeks of the open. The hype is huge right now. There’s the documentary that was posted on the 2014 Games Season as well as 2014 Games Behind the Scenes documentaries being released on the CrossFit Games Site nightly. Plenty of stuff to get you in the mood!

There’s also the inspiring posts like this one sharing individual journeys. Check it out:

What Am I Doing Here?

by Greg Lambert

I stare at the drops of sweat that pool on the black mat. Tonight, we are doing squat cleans and bar-over burpees. I wonder how many drops I have contributed so far. I cough lightly and laugh at myself. I hear coach Molly proclaim there are five minutes left in this workout.

What am I doing here?

I tell myself to work faster, to rest less, and to get back to the bar and don’t drop it. I glance at the person next to me.

He’s killing it.

This workout is killing me. I’m not elite. I’m not even average. I am the everyday athlete struggling to get fit. I try my hardest and need to scale many workouts. I work out with everyone from the firebreather to the rookie and the vast majority of us that lie somewhere in between. I find inspiration in everyone.

I begin to hear people yell “Time!” as one by one they finish today’s WOD. I’m still working.

In my first CrossFit Games Open last year, I finished in 70,616th place. I had no idea what to expect going into it. I pushed myself hard mentally and physically; I think that was what I was supposed to do. I still finished next to last. I don’t regret doing it; you never regret the workout once it’s over.

But a couple months ago, I wasn’t sure I could go through it again. “I’m NOT going to sign up for the Open,” roared in my head. I was scared of knowing. Knowing how much the Open is going to hurt. Knowing my limitations. Knowing exactly how far down the leaderboard I stand.

The first lie I heard in CrossFit is “You only compete against yourself.” I should only compete against myself. Instead, I measure myself against someone in the gym. Or I measure myself against what I think I should be doing in the gym. I get caught up in my own performance. And then in the Open, I compare myself to the world. I compared very poorly last year, but I guess someone had to anchor the bottom of the Leaderboard. If I only compete against myself, I sometimes feel like I never win. This mindset holds me back.

I’ve put in a lot of work in the months since then. I’ve even purchased a fancy jump rope and enrolled in an Olympic-lifting basics class to help build my skills. I know that nothing but hard work and practice will get me the skills and strength I want.

I believe that I have improved over the year, but my doubts still whisper to me.

“Did you work hard enough?”

“Have you improved enough?”

It’s crazy—I know it is—but I fight my own expectations of myself.

The workout continues as I keep grinding out reps and raining sweat. A 13-year-old firebreather named Derek finished the workout minutes ago, and is now telling me:

“Get moving!”

“Keep going!”

“You can do it!”

The entire class is now watching me. They are done.

I pick myself up off the mat. Coach Molly announces there are 45 seconds left. Sweat drips into my eyes as I hop over the bar and start another burpee. Derek demands that I get back up and do another. I do.

Finally, mercifully, I hear Molly call “Time!” Five burpees short of finishing, I am time-capped. I hang my head and catch my breath.

As I clean up my barbell, Derek gives me a fist bump and says, “You killed it, man.”

This kid tells me that I killed it.

I don’t know that I killed it today. I used to laugh and imagine that people cheered for me to hurry up and finish so they could put away their bumper plates and go home. But now I know different. We cheer for each other because we care. We care about the success of everyone here.

The coaches at CrossFit Industrious have designed my success into their programming, and the other athletes have coaxed it out of me by being a number on the leaderboard that I can chase, or another moving, sweating body silently encouraging me to go on, to keep up, to fight this one through. And on nights like tonight, my success is coaxed out of me by a loud, fit kid cheering me on even when I want to have reached the time cap already.

I’m going to sign up for the Open for them. I will put those fears and doubts aside, and trust in the people who encourage and believe in me.

It will not be about the place I take this year. The Open will be a milepost on my fitness journey that I can use to mark how far I’ve come, and celebrate the progress, not just lament how much further I have to go.

 

Strength

Overhead Squat

Work up to a heavy triple.

WOD

Complete for time:

15 – 12 – 9 – 6 – 3

Overhead Squat, 50% of today’s strength

Hand-release Push-ups

 

Remember that time when we had a competition and you had to row? That was fun!!

Hold on…you mean to tell me that some CrossFit gyms use a goal board? They actually have a spot on their wall where people can write their goals for the year? And their folks actually put stuff on there? And Coach Burgener thinks it’s such a cool concept that he snaps a picture of it and posts in on social media? Man, too bad your gym doesn’t do that. It seems like such a legit thing. It would probably really help solidify some of your goals and even become a source of motivation not only for you, but for the other folks who see it. Man, if only your gym did something like that. Wait….

Rest Day!

It does not matter how slowly you go as long as you do not stop.

- Confucius

E pulling under!

 

Saturday WOD!

 

In teams of 2 complete the following:

Female Begins:

10 Single Arm KB Thruster, 35# (5 per arm)

20 Box Jumps, 20″

30 Double-unders

40 Pull-ups

50 Push Press, 55#

Male Begins:

50 Push Press, 75#

40 Pull-ups

30 Double-unders

20 Box Jumps, 24″

10 Single Arm KB Thruster, 55# (5 per arm)

If you have a team of 2 men or 2 women, just keep the loads and box jump the same. Inspired by the Bumper Plate Date Team Comp.

Warm ups on warm-ups!