Conditioning

Complete for time:

Row 1000m

50 Dumbbell Step-Overs, 50#+24″/35#+20″

5 Rope Climbs

50 Goblet Squats, 55#/35#

Run 800m

The Dave Dunn…Masters Athletes, Original Gangster, Chest-to-Bar ninja!

The Waterfall Start!

We love the waterfall start. It means the workout is going to be longish and we’re probably using rowers! And you know how we feel about chippers this workout has it all! Today we’ll start groups every 5:00 or so. This should allow the rowers to clear out after the 1000m. It will also help prevent back-ups on the ropes. In the event that there are a couple of you using the same rope, no big deal, simply alternate climbs. 

This little gem finishes with an 800m run. As we’ve talked about, consider bringing some gear that will keep you warm during the run, especially if you’re throwing down at 6am or 6pm!

This is a longer, slower pace workout, perfect for a Tuesday! We’ll see you in there!

Conditioning

With a 20:00 Running Clock

Complete for time:

10 Toes-to-Bar

10 Squat Cleans, 155#/105#

10 Toes-to-Bar

8 Squat Cleans, 155#/105#

10 Toes-to-Bar

6 Squat Cleans, 155#/105#

10 Toes-to-Bar

4 Squat Cleans, 155#/105#

10 Toes-to-Bar

2 Squat Cleans, 155#/105#

Then,

With remaining time work up to a heavy single squat clean. 

Corina getting after 19.4!

Enter Those Scores!

We’re almost through the Open, don’t let up now! Be sure to enter your scores before 6pm today. And to be safe it would be a good idea to enter them right now, just in case there’s an issue with your tie break time or a glitch in the system!

The intramural teams are all tied up with CrossFit Evolve Black at 57 Points and CrossFit Evolve Red at 57 Points! Who’s going to take the win? We have one more week to find out!

Rest Day!

Experience is simply the name we give our mistakes.

– Oscar Wilde

Ring rows for days.

Saturday Teamwork!

In Teams of 3 complete as many rounds as possible in 17:00 of:

Max Cal Row

Each time partners switch out on the row the partner getting off the rower will immediately perform a 100′ “sled” push.

Rotate off the rower as often as needed to keep the pace high!

Today’s sled pushes won’t be outside, shirtless, or in the sun!

CrossFit Open 19.4

Complete for total time:

3 rounds of:

10 Snatches, 95#/65#

12 Bar Facing Burpees

Rest 3:00 then continue with:

3 Rounds of:

10 Bar Muscle-ups

12 Bar Facing Burpees

Time Cap is 12:00.

If not performing RX as above, please take a look at the workout options and standards for your division here!

Burpees over rowers, burpees over bars, Chelsie don’t care!

CrossFit Open 19.4.

Here is your fourth workout of the 2019 Open! Please make sure you check out the workout description on the CrossFit Games page and watch the movement standards below. We’ll brief the workout for you, but coming in knowing the requirements for your division as well as understanding what the range of motion standards are will be a good idea!

Conditioning

Complete 6 rounds of:

AMRAP 3:00:

Run 400m

Max Wall Balls, 20#/14#

2:00 Rest between rounds. 

But what about the snow?!

Run In The Snow?

We love living in Colorado, but sometimes it can be hard to program CrossFit in the winter! One day it could be close to 60 degrees, the next a driving snow. We can even see those extremes during the same day! But we don’t want to bail on running during the entire winter season, even if you’d like us to.

So like we see today, the run is staying as part of the workout. If the sky is blue and the ground is dry, everyone will run. If the weather turns out to make for treacherous conditions we’ll make a game-time decision to deviate from the plan and sub with a row or bike. And as always, if the conditions are so-so but you’re concerned about falling on an icy sidewalk, you always have the option to substitute for the run. 

But just to be safe, you might want to take Lyman’s lead in the picture above and bring some warm clothes because the safe money say’s 400s will happen!

Conditioning

Complete 3 rounds for time of:

21 Box Jump Overs, 24″/20″

15 Push Jerks, 135#/95#

9 Ring Muscle-ups

20:00 Time Cap.

“Ring muscle-ups? Bravo!”

Fear Not The Ring MU WOD!

First read yesterday’s post if you haven’t. Now that we have that out of the way…..ring muscle-ups are arguably the most difficult movement performed in a CrossFit gym. It looks smooth and easy when you see someone who has been at the game for a while do them, but then you try it and it doesn’t look, or feel, that way at all. What you didn’t see when you watched someone rep them out flawlessly is the years of work it took to get them there. Remember what the title of yesterday’s piece said? Earned. 

Today we’ll provide you with a slew of options if you don’t have ring muscle ups. These are the progressions that we use to get people there. Sometimes they don’t feel as sexy as the real thing, but this is the grunt work that has to be put in in order to eventually reach the goal of a true ring MU. Below are a few examples of what you can do for MUs during the workout today!

Strength

Complete every 4:00 for 12:00 (3 sets):

5 Back Squats

Increase the loads you used on 3/4/19.

Conditioning

Every minute on the minute for 9:00 complete:

Minute 1: 15/12 Cal Row or Bike

Minute 2: 12 DB Front Rack Walking Lunges

Minute 3: Rest

You choose the weight for the walking lunges. If you chose to do 19.3 twice we will replace the lunges today so you don’t die.

Let’s hear it for rows today!

“Athletes: Nobody Is Entitled To Or Owed “RX”. It Is To Be Earned.”

This is the title of a piece made the rounds on the social medias last week. For use we wholeheartedly agree! We don’t hear too many complaints about difficult WODs where not many folks RX, and that says a lot about the mindset of our gym community. However, it can be good for us to be reminded of keeping a good perspective from time to time. 

————

Perspective: If you’ve been in CrossFit as a sport and community for a significant amount of time, you remember when being able to “RX” a WOD was an aspirational goal, not a default expectation.

Early on, most of us scaled most of the workouts, most of the time. We would knock out the @crossfit “Mainsite” or “Mothership” WOD to the best of our ability, and then our load/time/reps/rounds would “Post to comments” on crossfit.com, with what scales or substitutions we used to preserve the intent of the programming.

In 2006/2007 it was not uncommon that a higher skill or heavier load WOD would have LITERAL handful of fire breathers earn the right to post “RX” next to their score.

Being able to RX specific Girl and Hero WODs were goals that guided much of the fitness journey for significant amounts of time. I spent years working toward my goals of RX “Isabel”, “Nate”, and “Nasty Girls”.

As a coach and affiliate owner, I have absolutely heard the groans of an RX piece of programming being “too hard” many times.

On the interwebz I have certainly read and continue to read complaints of the same nature.

Change your perspective.

If the RX isn’t considerably difficult, how are we supposed to forge elite fitness as a community?

If everybody can do everything as RX, then it’s not special. It has no sense of achievement or accomplishment. Nobody is forced to set goals. Nobody has a higher level of fitness to work to.

Part of what drew me to CrossFit was that there was no limit, no plateau. There was always something to work on and reach for.

There’s no shame in the scaling game, it’s part of the journey.

No achievement of significance is ever easy. And when you reach it, you’ll be glad it wasn’t.

Conditioning

Complete for time:

100 Double-unders

50 Dumbbell Snatches, Alternating, 50#/35#

75 Push-ups

100 Air Squats

75 Sit-ups

50 Dumbbell Push Presses (alternate every 5 reps), 50#/35#

100 Double-unders

25:00 Time Cap. 

…and somehow this happened!

9 Years of Fitness and Community!

Today marks 9 years of CrossFit Evolve getting after it! This day usually sneaks up on us and I’m always amazed that another year has come and gone. I’m also amazed that we’re still going, only because there wasn’t much thought as to how this thing would go, how long we would last, or where we would be in the future. We simply wanted a place where we could train the way we wanted to without getting yelled at by the globo gym staff members and we hoped like hell that we could pull it off. Well, we didn’t just hope, we worked our asses off too!

Somehow we were able to take that passion for CrossFit and it became what Evolve is now: a thriving community of amazing people, a successful business defined not by annual revenue but by the positive impact it’s made on people’s lives, and a place where the hard work of those who coach and train here is an example to everyone they cross paths with. 

We’re grateful to you for trusting us and allowing us to do what we do every day. We can’t thank you enough for the last 9 years! Let’s celebrate by kicking this week in the teeth and getting after it!

Rest Day!

The big picture doesn’t just come from distance, it also comes from time.

– Simon Sinek

Once up a time we opened a CrossFit gym….

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