Rest Day!

When you arise in the morning, think of what a precious privilege it is to be alive – to breathe, to think, to enjoy, to love.

– Marcus Aurelius

Do something good for yourself today!

Saturday Teamwork!

In teams of 3 complete every minute on the minute for 30:00:

Minute 1:00: 10 Toes-to-Bar

Minute 2:00: 6 Dumbbell/Kettlebell Front Squats

Minute 3:00: Max Cal Bike/Row

1 person starts at each movement and rotates through. Teams choose the load they use for the front squat. Score is total calories.

Afton getting her deadlifts in!

 

WOD

DT

Complete 5 rounds for time of:

12 Deadlifts, 155#/105#

9 Hang Power Cleans, 155#/105#

6 Push Jerks, 155#/105#

Compare to 11/13/17, 4/3/17, 5/17/13, 9/3/10, 6/14/11

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

Evolve Kids Represent!

Good luck to all of the CrossFit Evolve Kids participating in the CrossFit Frontier Junior Championships on Saturday! These little monsters are ready to go and throw down some kiddo style CrossFit! Coach KV ran them through some of the workouts and she says they’re ready to go. We’re excited for them to go have some fun with some other CrossFit Kids and show off all of their hard work. Get after it and have fun you guys!!!

Strength

Every 2:30 for 5 sets complete:

3 Shoulder Press

Compare to 11/30/18 and 1/7/19.

WOD

Complete as many rounds as possible in 12:00 of:

1 Strict Pull-up

2 Push-up

3 Air Squat

2 Strict Pull-up

4 Push-up

6 Air Squat

3-6-9, 4,-8-10….

In House Comp sign-ups are live and you don’t even need a computer!

In House Comp Sign-Ups Are Up!

The high tech sign-up is ready to go, here are the steps to sign up for the 6th Annual In-House Comp on February 2nd:

RX, Scaled, or Masters (45+)? You decide.

Grab a dry erase marker.

Write your name on the board under the appropriate category.

High five the coach. 

Pretty easy. The workouts will be announced the week before the event on February 2nd and you’ll have the opportunity to change your division if you feel you need to once you see the workouts. This is a fun event and there won’t be anything thrown your way that you haven’t done before. Our goal is to throw down some workouts, give everyone a taste of what competitive CrossFit feels like, and to make this an awesome day for our Evolve community! We hope you’ll be a part of it!

WOD

Complete 5 rounds for time of:

50 Double-unders

Run 200m 

Skill

In 10:00 practice:

Rope Climbs

See below!

Coach KV always says if you want to climb a rope you gotta practice climbing a rope. I don’t know if she really says this, but I do know she agrees!

Rope Climb Practice.

Remember the first time you got to the top of the rope? I bet you do! And if you haven’t gotten that feeling yet, we can’t wait until you do. After the conditioning work today we’ll spend 10 minutes or so practicing rope climbs. The coach will pull those who have yet to reach the top off to the side and provide some small group coaching with skills and drills to help you get to the top. If you already have rope climbs, here are some options for you:

Refine skill working on knees high as possible for each reset.

Ascend with as few resets as possible.

Legless Rope Climbs.

Seated-Start Legless Rope Climbs.

Make it right for you, get some good work in during this finisher. And let’s put some “First Rope Climb” PRs on the board!!!

 

Strength Part 1

Complete every 3:00 for 5 sets of:

1 Hang Clean + 1 Clean

Each is a squat. You can drop the bar after the hang clean but it can only be on the floor for 5 seconds for less before performing the clean. Add weight each set. 

Strength Part 2

In 10:00 work up to:

6 Rep Back Squat

The real Adam B doing KB swings at 6am! Not to be confused with Matty V. I mean they’re both handsome fellas and all, you could see how one could get discombobulated.

6RM Back Squat.

Higher reps of the back squat in a really condensed timeframe. Many will walk in wondering what weight they’ll hit for the back squat set of 6 today. Well, we’re going to find out! On days like this, there’s no easy formula to tell you what percentage of your 1RM to go for. There are conversion formulas out there, and we’ve seen them be accurate. But we’ve also seen them be way off. Take into account the first part of the day with the squat cleans, how your legs feel from yesterday, how much sleep you got the night before, how much you at for lunch, etc. and there could be a wide variability on how much you’ll squat for that heavy set of 6.

Today we’ll start the clock and you’ll build up across the 10 minutes. We’ll brief you on some considerations, like should you do sets of 6 for each set, or cut the reps down as you build up for that final set of 6? There are definitely some things we’ll talk about, but one thing we want you to keep in mind is that we don’t want you to think too much about this. We have only 10 minutes, we’re going to get some squats in, and we’re going to high five at the end of it. And that will make for a pretty good day! See you in there. 

 

WOD

Fight Gone Bad

Complete 3 rounds for total reps of:

1:00 Wall Balls, 20#/14#

1:00 Sumo Deadlift High-Pull, 75#/55#

1:00 Box Jump, 20″

1:00 Push Press, 75#/55#

1:00 Row (cal)

1:00 Rest

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Compare to: 6/26/18, 4/25/17, 5/5/15, 11/6/13, 5/9/11, 11/24/10

Matty V, KB swings, 6am!

Got SDLHPs?

The sumo deadlift high pull makes an appearance today! We don’t see this movement terribly often so here’s a little tutorial on the movement from CrossFit HQ for you to dig into. Even if you’ve never done this movement before today, the fact that it uses a core-to-extremity movement pattern – hips first, then pull with the arms – allows you to understand how it works simply because of all the other movements you do on the regular as part of your CrossFit workouts. Pretty cool, right?

Rest Day!

Do not let what you cannot do interfere with what you can do.

– John Wooden

Enjoy your day out of the gym today!

Saturday Teamwork!

In teams of 2 complete for time:

100 Push Press, 95#/65#

75 Squat Cleans, 95#/65#

50 – 50  – 40 – 40 – 30 – 30 – 20 – 20 – 10 – 10 Double-unders

Partners switch as needed for the barbell work, then alternate for the double-unders.

20:00 Cap on this one!

Bro sit-ups. It’s a thing.

 

Strength

Complete every 1:30 for 8 sets of:

1 Power Snatch + 1 Squat Snatch

Build across all sets with the first 3 – 4 being considered moderately heavy.

WOD

Complete for time: 

21 – 15 – 9

Overhead Squats, 135#/95#

Box Jumps, 30″/24″

Jeremy was a big fan of heavy deadlift day!

Good Luck Peeps!

A big shoutout to two of our ladies getting after it on the competition floor this weekend! Hannah H a.k.a Miss January is throwing down in the Granite Games Throwdown at West Metro CrossFit in Wheat Ridge. And Alyssa W is lifting all of the heavy weights at the Pursuit Powerlifting Meet in Windsor on Saturday. Good luck ladies, we know that you’re going to be great!!