Saturday Teamwork!

 

In teams of 3 complete the following:

Run 200m (relay style)

100 Power Cleans, 135#/95#

150 Box Jump Overs, 24″/20″

200 Squats

Run 200m (relay style)

One person runs the 200 at a time, just like a relay race. For the other movements, one person works at a time while the others rest.

Oh yeah, before the first 200 starts, each team will pick up 2 kettlebells (55#/35# or close to it if we run out) and hold them throughout. They can’t touch the ground. You can have the 2 partners who are resting each hold one, one person can hold both, or you can have the person doing the work hold one. However, it would be tough to do power cleans with a KB in your hand, so that might not be the best choice.

Behold – the power of the beard is real.

 

Strength

Deadlift

5 x 3 @ 75% 1RM

WOD

Complete for time:

Row 2000m

Rest 3:00

Then complete as many rounds as possible in 7:00 of:

5 Shoulder-to-overhead, 20% Deadlift 1RM

10 Front Rack Standing Lunge (5 each leg) 20% Deadlift 1RM

15 Deadlift, 20% Deadlift 1RM

Libby digging in on the sled pull!

I took the above pic of one of Josh’s WOD write ups on the board from last week. You’ll notice that Josh underlined the word quality to signify the importance of it. What does that mean to you? What do you think of when the coach says they care more about quality than quantity? Last week I was briefing a WOD that included push-ups. During the talk, I stated that as coaches, we’d all rather see 5 perfect push-ups with full range of motion versus 25 crappy push-ups where the range of motion is incomplete and the form isn’t sound. What’s your take? Do you work toward virtuosity of the movement, or do you just go balls out without a care about form or technique?

Think about it a little bit and be honest with yourself about where you fall. Our vote is that you focus on the quality of the movement. Try that today, we bet you’ll like it!!

Skill

Every minute on the minute for 7 minutes complete:

3 Parallette Shoot-Throughs

We’re going to work on our coordination. And synchronization! Watch the video linked above, this is how we’ll set up and we’ll work the shoot throughs together, holding positions as the coach sees fit.

Starting from the top of the push-up, the calls will be: down – up – shoot (open hips) – dip – shoot

It will be fun!

 

WOD

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

3 Power Snatch, 70% of 1RM

5 Handstand Push-ups

7 Box Jumps, 24″/20″

This one is courtesy of CrossFit Football.

 

 

Not a shake down, just working on positioning!

On Saturday November 15th CrossFit Unrboken is hosting their Rhinos and Unicorns Team Comp. This year they’ve changed the format to 3 guys and 3 girls on a team, and it will be held at the Muscle Pharm HQ Gym in Denver. We’ve already thrown together one team, and there are some other folks who still want to jump in, so we’d like to field a second team. This even supports Barbells for Boobs, so it’s a great cause. If you’ve ever thought about jumping into a fun local comp, this is a great one. Team comps are really fun and it can make folks who are a little nervous feel better because they get to share the work with 5 of their friends.

If you’re interested in jumping in, please talk with Jon, Jeff, Josh, or Kendra. Come have some fun!

Strength

Complete 6 sets of the following complex:

1 Behind-the-Neck Snatch-Grip Push Press + 1 Snatch Balance @ 70% Snatch 1RM

Shoot for 70% of your snatch 1RM, but only if you’re crisp dropping into the snatch balance. If it’s new to you, go lighter than 70% and work on speed.

WOD

Complete for time:

25 – 20 – 15 – 10 – 5

Hand Release Push-up

Kettlebell Swing, 70#/55#

 

They’re either strategizing on the next workout or deciding what type of beer they’re going to drink afterwards!

Just as a reminder, the Evolve Mountain Bike Extravaganza is on Sunday morning. We’ll be loading up the bikes and heading to Curt Gowdy State Park in Wyoming. It’s only an hour or so away and it’s gonna be a blast.

We’ll be meeting at Evolve around 8:00 AM with a departure time shortly thereafter. Be sure to bring what you need to spend a few hours on the trail, including water! This ride should be approachable to all levels of experience, so consider coming out. Hit me or Adam of 6AM fame with any questions. We hope to see you there!

Strength

Farmer’s Walk

400m w/ DBs, KBs, or plate

For the farmers walk, an even load will be carried in each hand with straight arms. Choose dumbells, kettlebells, or plates. No running.

WOD

Complete for time:

Run 800m

25 Burpees

20 Wall balls, 20#/14#

15 Toes-to-bar

10 Power Clean, 65% of 1RM

15 Toes-to-bar

20 Wall balls, 20#/14#

25 Burpees

Run 800m

Bailey

Bailey working on the muscle-up during the i99 clinic.

You’ve heard the rumors, and they’re true…we’re hosting an Olympic Lifting Meet here at Evolve on Saturday September 6th. This is not a USAW sanctioned event, just an opportunity to get together and lift with some of our Evolve crew and friends from Norco CrossFit and CrossFit Helix.

There’s no cost to participate, so there’s really no reason for you not to come out! Many of you have expressed interest in trying a weightlifting meet, but have been reluctant to jump into one. Here’s a great chance to try it out in the comfort of your home gym surrounded by your friends. Due to the meet, we won’t be having the regular Saturday WOD that day, which means you should really plan on jumping in!

Coach Josh is coordinating the event, here’s some of the details:

  • Weigh-in will be at 9:30 AM

 

  • Lifting will begin at 10:45

 

  • We will follow IWF rules. Of most importance to you should be you can’t press out the snatch or the jerk. There are other rules you may want to understand, you can read up on them here!

 

  • Want to be a part of it but not interested in lifting? We’ll need some volunteer help! You can email Josh here and he’ll set you up: josh.longanecker@gmail.com

 

  • If you’re interested in lifting YOU MUST SIGN UP! Please email Josh at josh.longanecker@gmail.com to get all set up!

 

 

  • If in the event that we do not have more than one gender lifter in a weight category, that lifter will be moved up or down dependent on their experience and ability to lift at a heavier or lighter category.

 

  • Singlets are not required but tight fitting clothes should be worn in order for the judges to accurately call and identify correct body position.

 

  • We will be following ISW guidelines in that the weight will continually go up. Lifters will have 3 attempts for good lifts in first the Snatch then the Clean and Jerk.

 

Questions? Josh or Jon have the answer, get with them!

Strength

Back Squats

6 x 3 @ 75%

Max Reps @ 55%

Following the 6 sets at 75%, you’ll drop the weight to 55% and complete as many reps as you can before you have to rack it. Feel free to take a little rest before jumping into the max reps set.

WOD

The Bergeron Beep Test

Every minute on the minute for as long as possible complete:

7 Thrusters, 75#/55#

7 Pull-ups

7 Burpees

This is a benchmark from the brain of Ben Bergeron at CrossFit New England. Here is some advice on approach from CrossFit Inferno:

Once you fail your first minute, then drop all the reps to 5 of everything.  We are shooting for 15 rounds.  Those of you that use bands for pull-ups, do jumping pull-ups so that you arent wasting time on getting set up in the bands.  Shoot for 15 sec rest on each minute.

evolve crew

The Evolve competitors at the Fossil Games on Saturday. Everyone came and gave their all, and it was a great time. We’re totally proud of our crew, how they competed, how they carried themselves, and how they smiled the whole time! Way to go you guys!

Today we start a 12 week wave of programming with the Burgeron Beep Test. We’ll also see this little gem at the end of the 12 weeks. Test and re-test, right? Here’s what Ben has to say about the beep test:

This is my test for pure conditioning (not skill, not strength). This test makes it easy to compare athletes across a spectrum of sizes, locations, and irregardless of skill or equipment.  In other words, size, strength, or skill doesn’t play a huge role (muscle ups and oly lifting would favor the skilled, heavier weights the strong, and rowing and airdyne favors those with mass).  Nor does the running route, height of the wall ball target, or the model of airdyne matter.  Some might argue that it favors lighter athletes, but the thruster weight equalizes this more than you might think.  Now no test is perfect, and if there is any bias it would be to shorter athletes.  

This is also an incredible test of mental toughness, as it is very easy to give up on this workout mentally before your body actually reaches failure.  Basically this is a test of “Whatcha-got?”  So… lets see whatcha-got. 

By the way…Spealler got 17 rounds + 16 reps.

Today we’ll see what YOU’VE got!!

Rest Day!

It is a common delusion that you make things better by talking about them.

 

- Dame Rose Macaulay

 

One thing we can promise…no rope climbs today.

 

Saturday Teamwork!

 

Inspired by a team WOD from CrossFit North Wall, in teams of 3 complete:

Part 1:

EMOM for 15:00

3 Burpees

5 Shoulder-to-overhead, 95#/65#

Row (cal)

Each team member will rotate through. One the reps of the burpee and shoulder to overhead are completed, you’ll row for the remainder of the minute. Score will be total calories rowed in the 15:00

Rest 3:00, then….

Part 2:

As many rounds as possible in 8:00 of:

1 Power Clean, 95#/65#

2 Front Rack Lunges, 95#/65#

3 Front Squats, 95#/65#

Alternate team members each round!

Gotta love full Saturday!

 

Skill

Muscle-up Progressions

We’ll review several muscle-up progressions for you. Today you’ll pick one that works and hit it for the WOD.

WOD

Nate

Complete as many rounds as possible in 20:00 of:

2 Muscle-ups

4 Handstand Push-ups

8 Kettlebell swings, 70#/55#

Compare to: 11/27/12, 12/6/11, 4/28/11, 1/3/11, 10/12/10

Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

As the CrossFit Games has grown, things have changed. One of the obvious changes this year was the number of commercials. With the live stream on ESPN, there were a lot. Some good, some just ok. There was one commercial that I especially liked….it was the NorCal CrossFit commercial with Jason Khalipa. Did you see it? If not you can watch it below. He said something that we believe to be true: if you come into the gym and work your ass off day after day, week after week, month after month, over and over, you likely are successful at the things you do outside of the gym. There’s something to that.

We have some of the most successful people in this city training in our gym. Driven, determined, intelligent, confident, humble. All of the traits we see before, during, and after a WOD are the same traits our folks exhibit outside of the gym. Whether they’re in commercial real estate, accounting, public service, teachers, students, coaches, nurses, moms or dads, you guys are out there crushing life. When you think about it, it really makes sense, because many of the things that will allow you to be successful out in the world are prerequisites for being successful at CrossFit. It’s important to understand that success at CrossFit has nothing to do with the load you lift or the times you post. It has to do with your approach, your attitude, your focus on range of motion and technique, how you treat your fellow athletes and coaches, how you carry yourself…these are the things that define success. If you happen to have a really fast Fran time or a heavy clean and jerk, well that’s great, but don’t let that be how you define your success at Evolve.

Think about this correlation for a little bit. If you find yourself in a tough situation outside of the gym, try working through it using the same tools you use in the gym when you’re working through an especially tough workout or trying to master a new skill. It might just help!


WOD

 

Jerry

Complete for time:

Run 1 Mile

Row 2k

Run 1 Mile

Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife Molly and his sons Chad, Cody, Chase and Connor.

The way that today’s WOD lays out will require us to stagger the start if we have more than 8 folks. The group will be divided into 2 heats. The first heat will set out on the run. When the first heat returns from their first mile, the second heat will start their first mile. This will make sure we don’t get backed up on the rowers.

Today’s type of WOD isn’t our typical workout, but that’s CrossFit…constantly varied. 2 times this week you’ve run a couple of miles as part of the workout. For many of us we’d chalk the distance run up as something we really dislike. Along with long rows. And that’s exactly why you should come in and do today’s workout!

During the run, keep in mind your form. Think about that upright posture and falling forward rather than pushing off. Be mindful of how your feet are striking the ground. Is it heel first? Try focusing on a mid-foot strike. These are just a couple of things CrossFit Endurance teaches. Keeping these things in mind won’t only make you a better runner, it will also keep you from focusing on how you don’t like to run! Check out a piece of the CrossFit Endurance seminar with Brian MacKenzie, it might help: