3 rounds of:

10 GHD hip extension

20 ab mat sit ups

30 second plank


3 rounds for time of:

50 double unders

25 two-for-one wall balls, 20#/14#

From CrossFit 801 (

Post your love of the 2 for 1 to comments.

Holy pull-up bars! We're getting close, thanks for all the help Saturday!

Demo of today's WOD!


Juli sent us some more recipes. She's rooting for you guys. Here's what she said:

"Here are some fun and delicious recipes to help people stay on track through the rest of the 30 day challenge!"

Thanks for thinking of us Juli!

Pad thai 
Paleo Pad Thai

-found on


  • 1 lb duck breast (chicken thighs, shrimp, sirloin would all work–i used chicken breasts)
  • 1/4 c fat (butter, coconut oil, or bacon fat)–i used EVOO, just was quicker
  • 2 zucchinis
  • 1 onion
  • 4 cloves garlic
  • 1 T apple cider vinegar–i used red wine vinegar
  • 2 T fresh ginger, minced–i used dried ginger
  • 3 T almond butter
  • 1 T chili garlic sauce
  • 1 T fish sauce (optional)–i did use this, stinky but delicious
  • 1 lime, juiced
  • sliced green onions
  • s&p


For the duck, melt the fat in a large saute pan over medium high heat. Salt and pepper the duck. Add to the pan and sear, skin side down, until you get a nice, crispy crust, about 8 minutes. Flip it over and sear on the other side, about another 7 minutes. Remove the duck from the pan, let it rest and drain the rendered fat from the pan, until you have about 1/2 cup in the pan–just a rough measure.

While the duck is going…

If you have a mandoline, get it out and start slicing the zuchinnis lengthwise. If you don’t have one, you can get one on the cheap at TJ Maxx or you can get it from Amazon (check out our ‘Must Haves’ on the right)…or you can use a knife to slice the zukes as thinly as you can (lengthwise). Then slice them into thin strips, just like a noodle. Another option, for speed, lack of the proper tools or sheer laziness, you can just chop the zukes into chunks. Not quite the same effect, but same flavor. (ps- dont cut your fingers off while using this crafty machine–it hurts, especially when you get chili sauce in it…)

In the reserved fat, saute the onion, garlic and ginger, until soft. Add the fish sauce, chili sauce, vinegar, lime juice and almond butter. Stir to combine.

Add the zuke noodles to the saute pan. Stir them around to get the sauce incoporated onto the “zoodles”. The point here is get the “zoodles” hot and very slightly cooked through (just like an al dente noodle!), about 10 minutes.

Serve hot and topped with a squeeze of lime juice and some chopped green onions.

Chicken Pesto Pasta


1 lb boneless, skinless chicken

1 spaghetti squash

1 container pesto*

1 bundle asparagus

salt and pepper

1 t garlic

olive oil

Any other veggies you may want to add to this. I think mushrooms would be awesome in it!


Split the spaghetti squash in 1/2. Use a fork to remove all the seeds.

Lightly drizzle some olive oil inside the cavity of the squash and salt and pepper it and lay it face up onto the baking sheet. Roast for approx. 35-40 minutes at 375 degrees.

While spaghetti squash is in the oven, put some olive oil and garlic in a pan and put your asparagus in a pan to cook for about 12 min. Move the asparagus around from time to time to make sure it doesn't burn. After it is done cooking, cut asparagus pieces into bite size pieces.

After the asparagus is finished, use some of your pesto to coat your raw chicken in before you put it in the pan to cook up. Put all pest-covered chicken in the pan and let it cook on both sides until there is no pink inside. Cut up chicken to desired sizes.

After spaghetti squash is done cooking, use a fork to take out the threads, it's super easy. Just run your fork down the inside of the spaghetti squash over a bowl and you'll have a ton in no time.

Add asparagus and spaghetti squash to saute pan and add more pesto. I probably used about 1/2 my container of pesto. Here is a picture of the brand i used. A little bit goes a long way with pesto, it is very strong. Stir to mix in pesto thoroughly.



Back Squat

5 – 5 – 5 – 5 – 5



30 snatches, 135#/95#

Full house!

One thing that we tend to be proud of as CrossFitters is how we can take a beating. The harder the workout, the more we seem to enjoy it. The tougher the challenge, the better. Another thing that tends to happen is we enjoy being around one another and like being at the box. Our day doesn't seem quite right when we don't hit a WOD – it messes up our routine. It's tough when you know you won't be able to make it in, and then you check out the WOD on the website and you think "damn, I really want to do this one." This type of attitude is typical of CrossFitters, and we see it in our athletes. That desire is what makes you CrossFit in the first place. For the most part it's a good thing. However, it can lead to overreaching (short term) and overtraining (long term) pretty easily.

Overreaching/overtraining can happen when you don't give yourself ample time to recover. Mix in a sub-par diet (not you paleo challenge participants of course!) and a lack of sleep and you can have some issues. I was at an o-lift cert where a quote from Coach Bergener was given: "you can't overtrain but you can under recover." You have to listen to your body and be aware of what it's telling you. Some common symptoms of overtraining include:

  • Decreased performance during WODs
  • Disturbances in mood
  • Poor sleep patterns
  • Loss of appetite
  • Loss of weight
  • Non-typical muscle soreness
  • Decreased motivation
  • An increased resting heart rate

Any of these sound familiar? We've all probably experienced a couple of these and after a few days of rest or even light workouts they go away. These symptoms are variable in an athlete and one will likely not exhibit all of them. What we want you to take away from this is to listen to your body. If you've been hitting it hard with minimal time off, listen to your body. If it needs a day or two off, take it. You've earned it!

Rest Day!

Lots of Evolve athletes turned out for Barbells for Boobs!

The athletes who threw down and the names of their friends and loved ones who have fought breast cancer. Powerful day!

Amazing Grace: Barbells for Boobs!


30 clean and jerk, 135#/95#

Working on mobility is good for you!

What to Expect for Today:

Today we throw down Grace to support Mammograms in Action! We had over 20 athletes sign up – way to represent you guys!

So today show up at the normal Saturday WOD time of 10 am and don't worry about signing up in MindBody since you signed up on the list on the board. We'll all warm-up together and then we'll go through Grace in waves. We know some of you have things going on in the morning so let us know if you need to get through it and get out and we'll make it so. For everyone else, stick around and cheer on your fellow athletes!

As for Grace, this WOD generated a lot of discussion when we last threw it down. There is a lot of info out there debating if the movement is a full squat clean and push jerk, or if it's a ground to overhead any way (power clean/muscle clean to a press/push press/jerk). We won't get into it here. What we've discussed is that we will do Grace both ways (and Isabelle too for that matter) and we'll let you know which way it will be for that specific WOD. That way when you record your times, you'll have one for squat cleans and one for getting it up however. Each method of completing the WOD will illicit a different response and will focus on different things. That way we'll get the best of both worlds from Grace! So with that, today will be ground to overhead any way. We'll be looking for some FAST times!


Box squat

12 x 2


Run 5k

When the WOD is over, you sometimes look like you went 3 rounds!

Having a date on the calender can really dial in your training! You've heard us say it before, and we just posted the info on the Emerfit games on November 6th and 7th. Well, we just got word from MBS CrossFit that they'll be hosting a little something on Saturday November 20th. The day will include a 5k, a CrossFit Total, and a WOD. The Earn Your Turkey CrossFit Challenge sounds like a great time! Another opportunity to test yourself and to represent Evolve! Here's the skinny:

Saturday, November 20th 2010. Athlete check in will begin at 7:00 AM Saturday morning. The run will start shortly after 8:00 AM and the day should end in the late afternoon. Detailed schedule will be coming shortly.

MBS CrossFit, 10900 W. 120th Ave. Broomfield, CO 80021

Come and challenge your fitness at the 2010 Earn Your Turkey Challenge. The Turkey Challenge is open to anyone willing to put their fitness to the test. Competitor categories include Men's and Women's Elite, Open, and Intermediate divisions. We also will have a Master's Men's and Women's division for 40 and older athletes. See below for more info on classes.

Early-bird registration is $25 from October 16th – October 31st. Late registration is $35 from November 1st – November 13th. Registration includes an event T-shirt and post event food and drinks. Register here

5 K Run
The run consists of mostly sidewalk and street with potential to go off-road, but only for a short time. It is not flat, so don't expect to beat your best 5k time! Male and female top runner will get prize package from one of our sponsors – TBA! Check out this google map for the tenative run route.

CrossFit Total
The CrossFit Total is a test of strength consisting of the back squat, press, and deadlift. There will be a short rest following the 5k run before doing the Total. The lifts will be done in the order of squat, press, and deadlift. You will have 3 attempts at max for each lift. Your total score is the combined "good" lifts of all 3 exercises. This may be an oppurtunity for a PR! Men's and Women's Total winners recieve a gift from one of our sponsors – TBA!

The Turkey
The final WOD will be announced following the 5k run. Expect something in the shorter timeframe (under 15 min) that doesn't include a 5k run or heavy squat, deadlift, or press. This WOD will be scaled for the different classes (Elite, Open, and Intermediate). See classes below for more info. The Men's and Women's winners of the Turkey will get a frozen turkey for their Thanksgiving dinner!

Overall Men and Women's Elite, Open, and Intermediate winners will recieve prize packages TBA. In addition, winners of the Run, Total, and Turkey WOD will recieve individual prize packages TBA.


Men's/Women's Elite – can perform all Crossfit-style workouts as prescribed with no substitutions. May include handstand pushups, muscle ups, pistols, and Olympic lifts.

Men's/Women's Open – can perform most Crossfit-style workouts as Rx with few modifications. Will not include handstand pushups, muscle ups, pistols.

Men's/Women's Intermediate – can perform basic bodyweight, barbell, and Olympic movements with modifications. Scaling will be allowed in Intermediate class. 


Spectators will be allowed in free. Bring your freinds and family.

Food and Drinks
I am working on having food and drinks available at our facility during the event. I will post information about this later on if it is available. Otherwise, athletes and spectators should plan on bringing their own food. Or, many paleo-freindly restraunts are under 5 minutes away.

Following the final WOD we are having an afterparty. Details will come soon.

The only workout outside is the 5k run, so be prepared to run in rain, snow, or sunshine!

If you are interested in volunteering for this event, please contact


High ring work


20 – 18 – 16 – 14 – 12 – 10

Kettlebell swings, 70#/55#

Box jumps, 24"/18"

Rachel warmin it up!

Alright you hunter gatherers, the challenge is almost done. Lots of talk about recipes out there, this is good stuff. Many of you have been trying new foods and focusing on fueling for performance, which is great! I know many of you are missing some of your comfort foods. So, I offer this recipe from Katie M. These things are awesome!

Applesauce Pancakes


2 eggs

4 tablespoons almond butter

1/2 cup of applesauce

1 teaspoon cinamon

1 teaspoon vanilla extract

Mix all ingredients in a bowl until smooth. Pour in a warm skillet coated with a little olive oil. Cook until the pancakes bubble, then flip and cook the other side. These will cook just like regular pancakes and should be good enough to eat plain!


Bench Press

5 – 3 – 3 – 1 – 1 – 1


7 rounds for time of:

7 ring dips

7 power cleans, 135#/95#

7 burpees


Garry getting his elbows super-high!

In honor of Snatch-tober (thank you Garcia) we've had a couple of days focused on the snatch. We talk about a couple of things during the snatch: keeping the bar close to the body, tripple extension with a big finish, pulling yourself under the bar etc. Lucky for us Mr. Garcia had his video going while Drew was snatching. Add a little dramatic music and you have a cool video that highlights some impressive snatch form:



Max box jump! Bring your ups today!!!


5 rounds for time of:

Run 200m

20 overhead squats, 95#/65#


Mark your calendars! On Saturday November 6th and Sunday November 7th Emerfit will be hosting their 2nd Emerfit Games. This will be a great opportunity for you to try your hand at CrossFit-games style events right in our own back yard. Emerfit has asked some local affiliates, inlcuding Evolve, to be a part of this event. Some of your coaches will be judging, and we'll also be contributing a WOD for the competition. Great times should be had by all.

Cost is $40 and inlcudes a t-shirt. You can register at MindBody here: and go to the Workshop tab!


Push Press

5 – 5 - 5 – 5 – 5



5 rounds of:

20 pull-ups

30 push-ups

40 sit-ups

50 squats

Rest 3 minute between rounds.

Jim neck 
Sometimes you get The Bear, and sometimes The Bear gets you!

What a week we had! On Wednesday it seemed like everyone who came through the door got a PR on their front squat. Then on Thursday the double-unders brought some of you to a very dark place. What a difference when you look at those 2 days. So I'll ask you, what's going to stick with you? Was it the feeling you got when you wrote that number on the PR board? Or was it the frustration of doing so many squats that you had only a few seconds left to get some double-unders done before it was time to squat again? Maybe it was both. But that's what this is all about. Every day won't be a PR day and every WOD won't be in your wheelhouse. Some days that board will have a list of movements on it that you're sure were grouped into a WOD specifically to torture you and only you. But that's good. We want to take your weaknesses and make them your strengths. Everybody has their weeknesses. Sometimes there are a large number of athletes who have the same weakness. The only way to make them strengths is to practice. Then you start to get better at it. And sometimes the best way to practice it is to do it as part of a WOD, as sucky as that may be.

Have you ever known someone who only will do what they're good at? They may even be great at it. Could be running. Or riding a bike. Or bench pressing. And that's what they do, all the time, and they're awesome at it. It's good for the ego. There's minimal challenge there, it's a sure thing that they'll crush it. Problem is, what happens when life makes them do something else? And what if they're bad at it? That's bad for the ego. Sometimes they become unpleasant because they're having difficulty. If someone is only working on things they're good at, when it comes time to do something they know they're not good at, since they haven't gone there before they're not sure how they'll do.

You guys know how you'll do, because you go there all the time. We make you work on things you're not good at. You come in the door when "___________" is on the board, and your feel a little sick, maybe a bit shaky, but you come in and you do it. It may suck, it will definitely be hard, and you'll be challenged. But you'll finish because you always do. And then when life makes you do something hard, you know you'll get through it because you've been there before.

Rest Day – unless you're running a marathon today. Good luck Kelley D!

Damien, the best rower around!

Great Saturday WOD, everyone worked hard! As an added bonus, Jim shared some cool down stretches he learned when he and Dollie visited back east. We always ask that if you guys travel and hit up WODs at other gyms, come back and tell us what you liked and what you'd like to see us try. Evolve is a mash-up of things we've learned from other boxes we've worked out at and visited. We took what we thought worked, threw in some of our own personal touch, and Evolve is what we got.

Jim and Dollie worked out at CrossFit 215 ( in Phili where they learned some static mobility developed by One Four Four One ( Check out what Jim shared with us Saturday and give it a try:



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