4 x 4 @ 80% 1RM
1 – 1 – 1 – 1 – 1 – 1 – 1
Today you’ll be working up to a heavy single. Add weight each set. Don’t start counting the reps until you get to 85%. Make jumps keeping in mind what your goal is for the day and make it happen!
Welcome Lauren L!!!
We’d like to welcome Lauren to the staff of Evolve! You might know her as a CrossFit athlete, or maybe as an Olympic Weightlifter competing in the American Open. You might even know her as Josh’s wife! Lauren has been around Evolve for a long time and we’re now very lucky to have her working as part of our team. Lauren will be helping with the management of the gym, which I’m grateful for. You will see her contact information on the website and she will be your point of contact for membership changes and/or cancellations (which we hope you never contact her for!) as well as being the contact for new prospective members. Lauren will also be helping with a variety of task behind the scenes that though you will likely never know about, are really important to making sure you have a great experience as a part of our gym.
In July, you’ll also see Lauren coaching some WODs as well as helping with intros and test-outs. With that, you’ll see her this week shadowing some of your coaches. Lauren has many years of coaching experience, so this will be so she can become familiar with how we run things as well as to get to know you guys!
Below is Lauren’s bio for you to take a look at. Please help us welcome Lauren to Evolve, we’re really stoked!
Hi, my name is Lauren and I am lucky to have been born and raised here in Colorado. My first introduction to CrossFit was back in 2006 when my older brother would come home to visit and proceed to tell me how amazing this new way of working out was….he would watch countless videos of other people doing workouts. One I specifically remember was a video of these three women doing some workout, later I came to learn they were the OG’s of CrossFit and the workout they were doing was named after them: “Nasty Girls- Annie Sokamoto, Nicole Carroll and Eva Twardokens. During that time I was attending UNC in Greeley, studying Sports and Exercise Science, and was part of the UNC Swimming and Diving team as a diver. Needless to say thought I knew everything about exercising and my brother was just some weirdo that did these really awkward looking things called “kipping pull-ups”!!!
Not long after I graduated from UNC, I joined a CrossFit gym and was hooked just like my brother. I received my Level 1 certification in 2011 and have been coaching and doing CrossFit ever since. I love the community aspect of CrossFit, it made me feel like I was part of a team again and I was being challenged in my workouts which I hadn’t had in a long time. Being a coach and getting to help people achieve goals they never thought were possible is what makes what I do for a living the best job!