Strength

1-Arm Overhead Squat

5 x 10 (5 reps right arm, 5 reps left arm)

Using a kettlebell, work up in load and see what you can do!

WOD

Complete 3 rounds for time of:

Run 200m

150 Double-unders

50 Walking Lunges

Amy getting with it!

Memorial Day Murph is Getting Close

Murph is almost here! The WOD times are filling up, please sign up early. You’ll notice we have 24 spots available for the 9, 10 and 11. Once those are full, they’re full because those are the number of pull-up spots we have. There isn’t a waitlist for these times so you’ll want to sign up for the time you want now. Like right now!
New for Murph this year are some options available to you (thank you CF Golden for the idea!!!):
Murph RX: Run 1 mile, 100 pull-ups, 200 push-ups, 300 squats, Run 1 Mile, wearing a vest or weight for the duration, 20#/14#
Murph: Same as above, no vest.
1/2 Murph: Run 1/2 mile, 50 Pull-ups, 100 Push-ups, 150 Squats, Run 1/2 Mile
Partner Murph: Run 1 Mile, 100 Pull-ups, 200 Push-ups, 300 Squats, Run 1 Mile, Run the mile together, break up reps as needed.
We’re stoked for these options because we know the workout can be intimidating. The purpose of this event is not just the workout, but to honor Lt. Murphy and all of those who gave their all on Memorial Day. These options make it more approachable for those who want to be a part of this awesome event!!
We’ll also be getting together on Saturday, May 28th to watch Lone Survivor starting at 7pm. This was an idea brought to us by Janelle and it’s really great to get together and gain some perspective on what the workout you’ll be doing Monday is all about. We encourage everyone to come, and please bring a lawn chair to sit on!!
This is one of the best times of year at our box, we hope you’ll be a part of it!!

Strength

Power Snatch

10 x 5 @ 55% Snatch 1RM

More barbell cycling!!

WOD

Complete 10 rounds for time of:

3 Ring Dips

3 Ring Rows

3 Hang Power Cleans, 185#/135#

Marie and Bailey CRUSHED their triathlon this weekend!

Putting Their Fitness to Work

A huge congratulations to both Marie and Bailey on their performance at the Fort Collins Tri on Sunday! Both Marie and Bailey won their age groups!! It’s a huge testament to the work they put in both inside and outside the gym. We love to hear when you guys use your fitness as a base to go out there and crush other sports and challenges. Way to go ladies, you’re awesome!!

Rest Day!

Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.

– Arnold Schwarzenegger

Mike knows not to get a no-rep in front of Jeff!

 

Saturday Teamwork!

In teams of 2 complete the following:

0:00-8:00: Relay Run 200m, Max Reps Power Clean and Jerk, 155#/105#

8:00-10:00: Rest

10:00-18:00: Relay Run 200m, Max Reps Burpees

18:00-20:00: Rest

20:00-28:00: Relay Run 200m, Max Reps Kettlebell Swings, 70#/55#

For the relay run, P1 runs 200m, then P2 runs 200m. Work on the movement doesn’t start until both partners are completed with the run.

Inspired by a sweet Burgeron WOD!

Nothing like a full house on a Saturday. See you in there!

Strength

Bent Over Row

3 x 10

Add load each set. 

WOD

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

3 Weighted Pull-ups, 35#/25#

8 Hang Power Snatch, 75#/55#

200m Run

 

Friends helping friends!

CrossFit Evolve Teens

It’s getting closer….have you signed up your teens yet? This is a great opportunity to keep your kids active for a few months of the summer, teach them how to move well like we wish we had the opportunity to at a young age, and introduce them to the fundamentals of CrossFit. KV and Stine do a fabulous job with the kids, get in touch with them with any questions!!

June 2nd- July 28th

2:45- 3:45pm (Tuesdays and Thursdays)

Parent- Teen Partner Competition–> Saturday, July 30th (10:30- 12:00pm)

Cost- $200/ athlete (ages 10-15)

Athlete Cap- 18

Email- stine@crossfit-evolve.com

For more information check out the CrossFit Evolve Teens Page!

WOD

Complete every minute on the minute for 20:00:

Even Minutes: 7 Handstand Push-ups

Odd Minutes: Row 250m

Regina crushing the back squats!

This made the rounds not too long ago. Love it.

Rigor

Doing things with rigor takes effort, but not everything you put your effort into is done with rigor.

Rigor is a focus on process. Paying attention to not just how you do things, but why. Rigor requires us to never use an emergency as an excuse. It is a process for the long haul, the work of a professional.

An amateur baker leaves the kitchen coated in flour, and sometimes, perhaps, ends up with a great loaf of bread.

A professional baker might not seem to be as flustered, as hassled, or even as busy. But the bread, the result of this mindful process, is worth buying, every day.

We know that you’re working hard.

The next step is to do it with rigor.

Skill

ROMWOD

Another chance at awesomeness!

WOD

Randy

Complete for time:

 

75 Power Snatches, 75#/55#

Compare to: 5/27/15, 1/18/11, 7/8/10

Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 7 in the line of duty. Our thoughts and prayers go out to Officer Simmons’ wife and two children.

Recovery is Important

Last week we introduced the gym to a ROMWOD session. These sessions are something that many of us have been doing on our own as part of our recovery and we decided it was time to work you through some of them. Feelings were mixed on us using it as the skill session last week. Some of you loved it and clearly got some benefit from it, others were not sure about the yoga-like vibe to it.
Here’s the thing: you have to do things outside of the workouts to keep your body healthy and happy. If we had to put a number to it, we’d say around 20% of you do some form of mobility regularly. As coaches and programmers, we know that this is an important component of keeping things working the right way. So what do we do about the 80% who won’t touch a foam roller or get into a couch stretch on their own? We make it part of the warm-up! It’s not ideal but at least we’re getting you to work on it a little bit. Same with these ROMWOD sessions. It’s our job to keep you on track to your fitness goals and to make sure things are headed in the right direction. And it’s our job to do it intelligently so we keep you safe and healthy. These ROMWOD sessions fall right into step with that.
So with that, come in today ready to get your inner Yogi on! You’ll be well prepared to take on Randy after we’re done!!

Strength

Front Squat

In 20:00 work up to a new 2 rep max.

WOD

Complete as many rounds as possible in 7:00 of:

5 Deadlift @ 60% 1RM

50 Double-unders

Jason back squatting away!

Behind the Open

Evolve had 81 athletes sign up and participate in the 2016 CrossFit Open. This is a huge number for a gym our size. It provided so much for us besides 5 weeks of brutal WODs. Below is a really cool look at the Open from behind the scenes. Everything from programming it to the reveals that occurred each week. Take a look, we think you’ll dig it!

Strength

Press

4 x 4 @ 80% 1RM

WOD

Cindy

Complete as many rounds as possible 20:00 of:

5 Pull-ups

10 Push-ups

15 Squats

Compare to: 1/4/16, 4/1/14, 6/7/12, 1/21/11, 4/4/11, 11/15/11

The graduates…..Tito and Josh!

The Graduates

We want to throw a huge shout out to Tito and Josh!!! They both graduated from Colorado State this weekend!! This was a huge accomplishment for them and we’re super proud!
As you guys know, Josh wrapped up his degree by interning at Evolve this past semester. We owe him a huge thanks because of all the work he did for Evolve… from the things you see like programming and the Oly Class to things you might not have seen like working on the rowers and researching WOD tracking software. Thanks for all your work Joshy! 
And to Tito, who today heads back home to Carbondale to help run the family business. We called him The Apprentice for the last few months as he learned the ropes, including having to listen to us one on one for hours on end talk about coaching and programming and the like, the poor guy was subjected to a lot! Well hopefully it will pay off because he’s also going to be doing some CrossFit coaching back home. We’ll all miss his presence in the gym more than he knows. Best of luck Teets!
Congratulations again fellas!

Rest Day!

We are all faced with a series of great opportunities brilliantly disguised as impossible situations.

– Charles R. Swindoll

 

The quiet before the storm!