Hang Snatch

Work up to a double in 10:00. Try to add load each set.


Complete for time:

10 – 9 – 8 – 7….1


Overhead Standing Lunge, 40% overhead squat 1RM

The load on today’s lunges should be lighter than the load used on 140918. If unsure, base this on 95# for the guys and 65# for the ladies.


The first step is getting onto the bar!

We’re always fielding questions on the butterfly kip. Usually they’re technical in nature, but sometimes the question arises as to when someone should learn it. First let’s set the stage and make sure we’re on the same page. The kipping pull-up and the strict or dead-hang pull-up are 2 different movements. Each has a time and a place in a training program. Assuming that we all understand that because everyone who looks at this sit is well educated, smart about training principals, and understands the difference between the two just as they understand the difference between a sit-up and a plank. Right? Good.

So talking about kipping where the focus of the days’ training is to complete as much work as quickly as possible, when talking about pull-ups, the kip is the most efficient way to get that work done. Understand that this comes after we prepare the athlete for the pull-up over time, which includes specific strengthening through other movements, as well as mobility work related to the shoulder. Take a look at the difference:

So my opinion on the kip, and this is my opinion only but I think it’s right…you must master the gymnastics kip before working on the butterfly. Why? First, the gymnastics kip is easier to learn for most. It also transfers to movements like toes-to-bar, so working on one will help you get better at the other. Those who can do both will also tell you that the butterfly is more technical and tougher to get down. Having gone through the process of learning how to do the gymnastics kip and understanding how to control yourself on the bar will shorten the learning curve of the butterfly version.

Finally, and I think that most will agree, is that when you start to loose the butterfly kip whether from the volume of pull-ups or the overall impact of that version with other movements during the WOD, they’re gone. At that point, if you don’t have the gymnastics kip to fall back on, you’re screwed. Especially when looking at chest-to-bar pull-ups, most folks will use the butterfly as long as possible, and then when it stops happening, immediately default to the gymnastics kip.

So, there you have our take on it. If you have questions, get with one of your coaches. And keep practicing!!


Straight Arm Pinch Hold

You’ll grab 2 plates, say to 5# steel plates, and hold them in front of you in one hand with a straight arm. The plates will be pinched together with your grip. On 3-2-1…go the goal will be to hold the plates as long as possible. There will be a little rest, then it will be the same with the other hand. Strong grip = strong mind!


Complete as many rounds as possible in 30:00 of:

Run 800m

Three rounds of:

5 Push-ups

10 Squats

15 Sit-ups


Thoughtful mobility pre- and post-WOD is good. Really good!

Saturday’s Beat the Streets event for Steve’s Club Battle Ready was a huge success. Thanks to our folks who went down to participate. I didn’t get pics of everyone, but there were a handful of us there. It’s great to have Evolve respresented so well, especially at a fundraising event for an important cause like on Saturday.

As especially big shout out to the Evolve kids who went down there and made their parents work so hard to keep up….way to go kiddos!!


Front Squat

6 x 2 @ 85% 1RM


Complete for time:

10 Burpees, 1 Pull-up

9 Burpees, 2 Pull-ups

8 Burpees, 3 Pull-ups…….

1 Burpees, 10 Pull-ups


Dr. Shawn getting his 6am squat on!

Peeing right before a workout is a tradition in our gym, at least it sometimes feels that way to your coaches when they’re trying to keep things moving and half the class leaves right as we’re ready to start. We especially see this on double-under days! I’ve heard the ladies talk quite openly about the correlation between peeing and double-unders. Well, there’s something to it. Check out this post from Nichole DeHart at Invictus about it and what you can do to make things a little better!

Double-Unders and Peeing: The Power of the Kegel!
Written by Nichole DeHart

Ladies, you know the scenario all to well: You walk into the gym, happy to be getting your workout in for the day. You walk up to the whiteboard to see what your fate holds for you and you see the dreaded words – double-unders. “Oh no!”, you think to yourself. You may be excited to work your double-unders or be happy to crank out the 100+ reps in the workout but your fear stems from something else: Double-unders and peeing in the middle of the workout! Once you get a little dribble, the flood gates open and it’s non-stop peeing! You race to the bathroom to empty your bladder before class starts but it seems to not make a difference; you still pee the minute you start jumping.

This is a very common issue with most women and peeing in a workout is not limited to just double-unders. Any bounding can cause a lack of pelvic control. This can also happen when lifting heavy and exerting so much force that one ends up peeing. Don’t feel alone if you are one of the many women (and men) who suffer from this!

Peeing during physical exertion is actually a condition called stress urinary incontinence. According to Mayo Clinic, urinary incontinence is prompted by a physical movement or activity (coughing, sneezing, running, bounding, heavy lifting) that puts stress on your bladder. Sound familiar? Not to fret, however, as there are ways to combat this condition. The key to mastering your urinary incontinence is by strengthening your pelvic floor.

Lets talk pelvic floor for a minute. First of all, your pelvic floor is very important. Your pelvic floor supports the urethra, bladder, uterus, cervix, small intestines and extends into the diaphragm. When you take a big breath to brace for your 1-RM squat, you are actually putting pressure on your pelvic floor to create stability and support to your lumbar spine. A strong pelvic floor isn’t just to help you control your bladder but it also can help with pelvic stability.

Usually, when a person pees during physical exertion, it is because their pelvic floor is weak. Many of us hit the gym everyday to improve our lifts but do we think about strengthening our pelvic floor every day? Pelvic floor strength is just as important as starting a back squat cycle to increase your back squat. You need to do work to get that pelvic floor at its ultimate potential!

And here, my friend, comes the power of the Kegel. Men, read up because the Kegel will also help you improve the strength of your pelvic floor! The great thing about Kegels is that you can do them anytime (in fact, I am doing my Kegels while writing this post)! To perfect the Kegel, follow these steps:

1 – Figure out which muscles you are trying to train. Next time you go pee (not in a workout), stop your pee mid stream. Those are the muscles you want to contract when doing your Kegels.

2 – Contract the right muscles. Try not to squeeze the glutes when you do your Kegels. Instead, focus on tightening the muscles you felt activate when you stopped your pee midstream and lift them up and inside.

3 – Relax while doing your Kegels. Breathe through them and relax the rest of your body (holding your breath, concentrating really hard, going from regular eyes to wide eyes back to regular eyes are all a dead give away that you are doing Kegels).

4 – Be consistent. Start with three sets of 10 reps and go from there. Just make sure to do them every day!

Add Kegels into your daily workout routine to improve your pelvic floor strength. As you master the Kegel, watch your habit of peeing during exercise disappear! You will also be surprised by how stabile and strong you feel when lifting. It is a win win for both men and women.

Rest Day!

Hard work spotlights the character of people: some turn up their sleeves, some turn up their noses, and some don’t turn up at all.

- Sam Ewing




Saturday Teamwork!


In teams of 3 complete the following:

Buy-in: 9 Rope Climbs (3 each)

50 Overhead Squats, 95#/65#

50 Front Squats, 145#/95#

50 Back squats, 195#/125#

Cash-out: 300 Double-unders

The squats can be broken up any way the team wants, but only 1 person may work at a time.

The stage is set.




5 @ 80% 1RM

2 @ 85% 1RM

1 @ 90% 1RM

Max reps @ 60% 1RM

This is the last week of the deadlfts!

If last week you got 20 or more reps on the 60% max reps, add 10# to your bar for the lifts today! If it was less than 20 reps, look at last weeks number and beat it on that last set.


Complete 3 rounds for max reps of:

1:00 Push Press, 45% Push Press 1RM

1:00 Burpees

1:00 Overhead Squat, 45% Push Press 1RM

1:00 Row (cal)

1:00 Rest

We’ll keep this order and stagger the start as needed to accommodate the row. Count your total reps per round, so each round you’ll have 1 number at the end. The total of the 3 rounds is your score.

If you don’t have a 1RM push press, base it off around 95# for men, 65# for ladies, and go from there.

Squat. That is all.

For several years we’ve had folks help us keep the gym tidy in exchange for a free monthly membership. We see close to 100 folks a day come in to get their work done. With the chalk, blood, sweat, and occasionally tears shed, it can be hard to keep things clean. Of course we are in a warehouse and we care more about deeds than appearances, but it’s still important to us to give you a clean (relatively) environment so you feel guilty when kicking over the chalk bucket.

One of the folks who has helped with this is no longer able to keep up with it, so we have an opportunity for someone to workout for free. OK, it’s not for free, there’s some sweat equity involved, but you get the idea. If you’re interested in this, please get with me at the gym, give me a call, or shoot me an email and we’ll talk about the details.


Row Technique

Today we’ll work on sharpening your rowing skills. The coach will review rowing form with you, including the reset (arms, torso, then legs). We’ll also do some drills to focus on the leg drive.

1 x 200m row w/ just legs

1x 200m row w/ just arms (to reinforce why the legs are so important)

1 x 500m row putting it all together


Complete 5 rounds for time of:

15 Kettlebell swings, 70#/55#

15 Wall balls, 20#/14#

Coach Josh and his barbell. Lots of times your coaches get WODs by themselves when they can squeeze them in between coaching sessions. It’s not as fun as jumping in with you guys, but you gotta do what you gotta do!

Today I would like to say thank you to all of you guys. Our community is so great, it’s hard to put it into words. Over the last few weeks, we’ve had many visitors to the gym, either by CrossFitters form other places or folks looking to start CrossFit for the first time. They’ve been going around checking out boxes to see which one fits. As far as I can tell this month, with only a few exceptions, everyone who has come into the gym has immediately started training with us. When we get rolling, they always mention how friendly all the other athletes were when they came in to visit.

We recently had a visitor to a WOD I was coaching. I saw no fewer than 6 of you make your way over at some point and say hello. Not uncommon, but the thing that was cool is that this was during the hour session, not mingling before it started. Whenever someone ran over for a drink of water, they’d say hello and stop to chat. Between the strength work and the conditioning, they’d go over and say hi. These folks took the time out of their work to make a person they’d never met feel at home. Maybe they were just tired and needed a break! Either way, this is the stuff that makes our box great, and this is the stuff that makes people want to be a part of it.

So thank you guys, you’re the best!



In 10:00 work up to a heavy single of the following complex:

1 Power Clean + 2 Jerks

Jerks can be split or power, your choice. Just pick one and stick with it for the 10:00.


Complete as many rounds as possible in 6:00 of:

10 Lateral jumps (over parallette)

20 Ring Dips

30 Chest-to-bar pull-ups

Rest 4:00

Complete as many rounds as possible in 4:00 of:

5 Lateral jumps (over parallette)

10 Ring Dips

15 Chest-to-bar pull-ups

The inspiration for this one is from CrossFit Invictus.The lateral jump starts with 2 feet on the floor, you jump over a parallette laterally (side-ways), land, and repeat. Both feet must leave and land on the ground together. One legged will not count. Lower height options will be made available, lower the height rather than stepping over.

These are a couple of tough movements for many. There will be a second “scaled” option for today’s WOD on the board. Don’t sweat it if you don’t have these movements down!

An important thing to note…somehow Warren G got up there without putting a hole in the wall. It can in fact happen that way.

Today’s post is for the moms and dads out there! Do you guys make your kids lunch for school? It can be a daunting prospect. This post is from Katie Mac and how she and some of your gym friends tackle the kiddos lunches. Check it out!

As Crossfitters most of us are aware of and strive for a healthier lifestyle. We put effort into our WODs at the gym to improve our overall fitness and we are more aware of our daily nutrition. For those of us with kids, have you tried to apply your nutrition knowledge to their food? You think it is hard to change how you eat, how about changing the way your kids eat?! From personal experience, it can be hard and easy at the same time; it depends on the kids just as much as it depends on you. I have two kids: one will eat just about anything and not really think much about it and the other one will eat hardly anything.

All you can do is try to offer them healthier choices and reduce the amount of processed and sugar-filled foods in their lives. Use the knowledge you use for yourself and apply it to them. This does not mean you have to make them strict Paleo! Educate your kids on healthy eating and living a healthy lifestyle and you’ll be amazed how much they actually pick up from talking to and watching you.

So, let’s tackle our kid’s school lunches. Until our schools start making less frozen prepared food, I will be packing lunches. Packing school lunches can be a hard task if you don’t know where to start. Packing kids lunch every day can be a pain, get boring, and even be stressful when you don’t know what to prepare. I can give you a few suggestions to try and make this easier.

Before you grocery shop, write a list of what you want to pack for each day and then add the ingredients to the list. This way you know what you are packing each day and your mornings (or night before) will be less stressful. Find friends who pack lunches too and talk about what they’re doing and you may find a whole bunch of new ideas. I also browse different websites for ideas. They are not all “Paleo” or “Primal”, but I don’t worry about that too much. I’ll substitute better ingredients where I feel I need to.

Some sites that have some great ideas are:

You can also follow them on Facebook where they post new lunch box ideas. Also, our friend Kendra B at Our Paleo Life made a great lunch post at

Kendra Vair and I compare and share lunch ideas to help each other out. Here is a week of lunches from the Vair family. Kendra likes to prepare her lunch boxes at night with dinner leftovers. Check them out!

From top left down to bottom right: Applegate hotdogs, sweet potatoes, pears, broccoli, and enjoy life chocolate chips. Cheesy chicken, green beans, pears and chocolate pieces. Cobb salad, apples, veggie chips, brownie bites. Spaghetti Pizza Pie, green beans, pears, chocolate pieces.

From top left to bottom right: Homemade lunchable with ham, cheese, and Nut Thin crackers, sliced peppers, grapes and Pirate Booty. Salami, sliced cheese, pickles, apples, veggie sticks and homemade chocolate Lara bar. Ham rolls with cream cheese, snap peas, salt and vinegar almonds, grapes, and Pirate booty. Apple Gouda sausage, popcorn, apples with peanut butter, cheese stick and pepper slices. Tuna with mayo in a Spelt tortilla wrap, snap peas, Babybel, strawberries and popcorn.

Hopefully there are a few ideas you can get from these resources and make your lunch making efforts for your kids a little easier. Hit me up or another lunch packing parent for new ideas. We love to share!



Complete for time:

Row 1500m

150 Double-unders

Run 1.5 mile

This is The Triple Threes from the CrossFit Games…well half of it anyway! For double-unders today, if you’re not proficient with them, do 1:1 singles to keep you moving. The mile run will be out the door, south on Mason, west on Harmony, turn around at the sidewalk (details will be provided). On the way back you’ll pass the gym and continue to our 800m turnaround near the Salvation Army, then back to the gym.



And done!

Just a reminder that the Steve’s Club Battle Ready Beat the Streets Fundraiser is on Saturday at Big Thompson CrossFit in Loveland. This is a really great event! It’s fun, approachable for all ages and abilities, and it supports a wonderful organization. Teams can be any combination including the kiddos. Jack and I teamed up last year and it was awesome!

From the feedback we got for our upcoming CF Kids program, there’s plenty of you with little ones who want to start their fitness journey, here’s a great chance to do that! The WODs have been posted and they look really fun, so consider coming out for good cause. Details can be found on the link above!


Front Squat

5 x 3 @ 80% 1RM

Max reps @ 60%1RM


Complete as many rounds as possible in 10:00:

5 Toes-to-bar

7 Box jumps, 30″/24″

9 Push-ups

Stine solid overhead!

We’ve posted before about how even if you sustain an injury, you can easily make some modifications to any workout to accommodate what’s going on. Here’s the deal, most of us workout hard in the gym, and we hit it hard outside of the gym. Whether it’s mountain biking, running 50 or 100 mile races, wake boarding, skiing, snowboarding, climbing, martial arts…whatever it is, if you’re out there getting after it there’s a risk you’re gonna get hurt. So be it as far as I’m concerned. I know I won’t get hurt sitting on my ass, but what fun is that? The other reality is that you could get jacked up not doing something fun. Like slipping on the steps, stepping off a curb funny, falling off your bar stool at the Evolve Christmas Party. Life is full of risk.

This post isn’t about the risk, this post is to try and convince you to keep pressing forward when the unfortunate happens. So we’re going to use Pat Sherwood as an example. Many of you are familiar with Pat. Well not long ago Pat wrecked his motorcycle and separated his shoulder. Rather than sit around and loose his fitness he’s pressed on. Check out a little video on how he’s scaled one of his workouts. You always have a choice to do or not do. Make good choices!