Rest Day!

“One of the sincerest forms of respect, is actually listening to what another has to say.”

– Brian McGil

Haley is ready for a new week!

Strength

In 10:00 build to a moderate load:

Hang Power Snatch

Conditioning

Complete as many rounds and reps in 10:00 of the following:

12 Burpees

9 Toes To Bar

6 Deadlifts 225#/155#

 

 Pam is stoked for Saturday!

 

Conditioning

Double Knot”

Complete the following for time:

100 Double Unders

21 Pull-ups

21 Squat Cleans 135#/95#

75 Double Unders

15 Pull-ups

15 Squat Cleans 1353/95#

50 Double Unders

9 Pull-ups

9 Squat Cleans 135#/95#

Go hard like Rog!

CompTrain Daily Mindset.

The CompTrain Daily Mindset for today talks about looking inward when you make a mistake. What could “I” have done better in that situation? If we are constantly looking at others or thinking what others could have done, we will never grow. Own up to your mistakes, look inward and that is when you grow. 

“Everyone makes mistakes. Not everyone owns them.” – Anonymous 

Learning starts with ownership.

No one is infallible. We will all make mistakes. And we will all be part of mistakes that involve a host of other people and moving parts. But even there, even when it’s easy to blame the situation or another… let’s look inward.

To ask ourselves the simple question – “What could I have done better?” The pitfall is to think of what *others* could do, but that’s the immediate back door out of improvement. Everything starts with taking responsibility.”

Leave a Reply

Strength

Strict Press

3×3

You will have about 10:00 for this 

Conditioning

Sleepy Hollow”

Complete Tabata Intervals [8 Rounds of :20 Work + :10 Rest] of the following:

Bike Calories

Strict Press (Barbell)

Hollow Hold

Push-ups

Complete All 8 Rounds at Each Station Before Advancing

 V rocking those SDHPs!

4 PM Class Added To The Schedule!

Alright, we added the 4 PM back to the schedule, yay! In doing so, we will now bump the classes after it to have that 15 minute buffer. There is now the 4 pm, 5:15 PM, and 6:30 PM classes. Let us know if you have any questions and we hope to see more of you back in the gym!

 

Conditioning

“Fight Gone Bad”

3 Rounds of the following for reps:

1 Minute Wall-ball, 20 pound ball 20#/14#

1 Minute Sumo deadlift high-pull, 75#/55#

1 Minute Box Jump, 20″

1 Minute Push-press, 75#/55#

1 Minute Row (Calories)

1 Minute Rest

Chris is gearing up for some FGB!

FGB Strategy.

FGB is a classic CrossFit benchmark and today many of you will have a chance to PR because you’ve done it more than once. We wanted to give you a strategy to consider that you may or may not have tried. In FGB, there is no transition time between movements. As the clock continues to run you need to move as quickly as possible and get going right away on the next movement. If we’re slow at the transition it costs precious time accumulating reps. That being said, simply saying “transition faster” doesn’t really work. But “transition smarter” does work. What do I mean?

There are 5 movements in FGB and our bet is that if we took a poll of the gym, it would be all over the board as to what movements people like and what movements people hate. We all have goats and our guess is that one of these 5 is one of your goats! So what do you do? Leverage your strengths.

If you know you’re slow at box jumps but can really rep out those light push presses, move on from the box jumps at the 50 second mark. Collect yourself, take a few breaths, and right at the start of the push-press minute grab that bar and get to work. Stay on that bar as long as you can with smart rest and work the entire minute. If in that 10 seconds you left the box jumps you would have only gotten 1 or 2 more box jump reps, but by using the entire minute for the push-press you gain 5 or 6 more reps there, over the course of 3 rounds that would give you 12-15 more total reps. That’s a lot!

Of course for this strategy to work, you have to start that next movement right at the minute. Don’t let this turn into added rest because that will tank your numbers. If it’s been a while since you PR’d FGB, give this a try, it might work for you and if it doesn’t that’s ok too! Good luck today and have fun!

Leave a Reply

Conditioning

“Quarter Zip”

Complete as many rounds and reps in 25:00 of the following:

400 Meter Run

4 Strict Pull-ups

8 Kettlebell Swings 70#/55#

12 Kettlebell Reverse Lunges 70#/55#

Who’s ready for some heavy KB work?!?

A Note From Jon.

My heart is broken. I arrived home this afternoon to the news of Greg Glassman’s horrible statements and the pain it has caused our entire community, not just at Evolve, but across the world. Let me be clear: Greg Glassman does not speak for us, nor do his beliefs align with ours in any way. Our mission is to create an environment that improves lives through fitness, relationships, and community. Racism, hate, and intolerance are counter to everything we believe, everything we stand for, and everything our gym represents. 

Our entire country is hurting right now. In our hearts we have always believed that Evolve is a place where once you walk through the doors, no matter what is going on in the world, we can give you the opportunity to leave it behind just for a little while. We felt like we could be that for all of you right now. A place where we can see our friends, blow off a little steam, and maybe even get a little fitter before we have to go back out into reality. A place where we are just a group of people who want to throw down a workout and things like race, gender, sexual orientation, religion, political beliefs, or any of the many other things that make us who we are don’t factor in. We still believe this and we refuse to let anyone take that away from us.

Our hearts, morals, and conscience will direct our path forward. As soon as we know, you will know. Please take care of each other and do not let one man’s words take away from what you have accomplished at Evolve or what our community is all about. These things are so much bigger than he is.

Much love…Jon

Leave a Reply

Rest Day!

“Our greatest fear in life should not be failure. Our greatest fear in life should be succeeding in things that don’t matter.”

– Francis Chan

Coach Jonny says STRETCH!

Conditioning

In Gym Workout

Complete as many rounds and reps in 12:00 of the following:

5 Power Cleans 115#/75#

10 Toes To Bar

15 Ball Slams 40#/30#


Feels good to be back!

More Classes Added To The Schedule!

We have added some more classes to the schedule. There is now a 10:15AM and a 6:15PM M-F and then an extra class on Saturday at 10:15 AM. The reason they are starting 15 minutes after the hours is to give time for the coach to clean, sanitize and get ready for the next class. We ask that once your class is over, not to hang out too long that way we can get the next class in the door and started on time. Thank you for understanding and we can’t wait to see more of you this coming week!

 

 

Leave a Reply

Strength

In 20:00 build to a “heavy” 5 rep:

Back Squat

 

Similar to the Deadlift earlier this week, this is not a max out session. Be smart!

Conditioning

“Ab-tastic”

Complete 2 rounds of the following for reps:

1 Minute of Hollow Rocks (holds)

1 Minute of Front Plank

1 Minute of V-ups (tuck ups)

1 minute of Side Bends (:30 ea side)

1 Minute of Rest

 Bye Emmy! Sad to see you go be we know you will drop in when you can!

Want To Sign Up For Class?? Email Coach Lo!

Reminder, if you’d like to attend in person classes, you need to email Coach Lo and let her know to restart your membership! Otherwise you won’t be able to sign up in Zen Planner. Her email is, lauren@crossfit-evolve.com. Let us know if you have any questions!

Technique Work

Technique work for 20:00:

Snatch

Power or full Snatch is fine, choose what you need to work on

Technique work for 20:00:

Clean and Jerk

Power or full Clean, Power or Split Jerk is fine, choose what you need to work on

 

This is meant to be light and get us used to moving a barbell again. Work on the technique!

 Technique Work Thursday!

The Program And Strength Work, Things You Should Know.

For those of you guys who are coming into the gym for your workouts or who are working out with your equipment at home following the gym program, we want to share with you the intent of what things will look like. We’ve been out of the gym for many weeks. We’re operating under the assumption that you’ve been throwing down the at home programming, which based on the SugarWOD board many of you have. During this time you continued to work on building your motor. There were plenty of sprints, double-unders, and burpees. You also got a ton of body weight movement in, and even some lighter weighted movements with a single KB, DB, or sandbag. 

What we’ve missed out on is the strength work. Even if you checked out a barbell, you likely didn’t have enough weight to work at 80% plus for any barbell movement. As we ease back into our routine, you’re going to see a focus on that strength work. Deadlifts, back squats, front squats, power cleans, presses, snatches, you name it. But you’ll also see an intentionality in weight and volume. It’s important during this time for us to build back slowly. You’ll see percentages referenced that we want you to stick to, and you’ll see these lifts show up in the conditioning. Shorter AMRAPs will be a regular occurrence as we start back on the movements that we weren’t able to do at home.

Of course you’ll still see all of the other movements you love and hate. Yep, there will still be burpees so you don’t need to worry about that! There’s the possibility the first few sessions with weight on the bar for you to get bummed out because what was once light now feels kind of heavy. This is going to happen at first, but it won’t last. Stick to the plan, follow the program, and we’ll all be back in no time! See you in there!

DON'T MISS OUT!

Sign up for CrossFit Evolve email news and updates.

Stay up to date on our programs, news, special events, and content.