Front Squats

5 – 5 – 5 – 5 – 5


100 double-unders

30 – 20 – 10

Push-ups, pull-ups

Run 400m

Sarah, Dollie, and Katie M. on the rings!

Here's a great post on sleeping positions from CrossFit Invictus ( How do you sleep? Post it to comments!

Sleep Chart

More On Recovery:  How Much You Sleep – Part One
Written by Mike Hom

I will not be talking about how much you should sleep because I believe society has beaten that issue into the ground.  The general rule of thumb is 7-9 hours of sleep is optimal.  Do a search on sleep patterns and you will see certain populations advocating sleeping in approximately 90-120 minute cycles to go through the full gamut of sleep stages.  I personally feel best rested when I sleep an amount of time that is in multiples of 30 minutes.  This is purely anecdotal and, of course, differs from person to person.  But I digress.

As far as recovery goes, trying to get 9 hours of sleep is great, but not everybody can afford 9 hours of sleep in this day and age.  I am by no means a model of virtue when it comes to sleep.  I might even sleep less than CJ, but I don’t think either of us wants to “win” that honor.  Regardless, for those of us that fall into the category where sleep is at a premium, let me share something with you:  Your sleeping position affects your recovery.

This is nothing new, but let’s examine common sleeping positions and how they affect your general posture – which translates to how you move in your every day life.

The Fetal Position

Most people instinctively sleep in this position because this is the position we were in when we were chillin’ in Mom’s belly.  Let’s face it, it (usually) feels comfortable just out of habit.  But think about the position you’re in.  You’re sleeping on your side, which places a good deal of pressure on one of your shoulders for X amount of time you’re sleeping.  Consider how you’re hunched over.  That’s awesome for displacing your shoulder from proper glenohumeral positioning.  Oh yeah, and that fetal position is great to keep your spine in a somewhat flexed state.  Talk about posture “creep”!  Aside from that state of flexion, your spine generally bends out of neutral alignment, most notably at the cervical vertebrae and the lumbar region.  And finally, your hips will tend to rotate or tilt, depending on what side you typically sleep on, the firmness of your mattress, the positioning of your legs, and a host of other positional issues.

More tomorrow on sleeping positions. Notice how you settle yourself into bed tonight, and how you wake up in the morning. It could mean the difference between a great night’s sleep and a poor night’s sleep.

Part 2

As we began discussing on yesterday’s post, your sleeping position affects your recovery, posture and a host of other factors that affect your overall fitness. We looked at the most common sleep position – the fetal position, but now let’s take a look at some of the other common sleeping positions and their potential affects on your well-being.

On Your Stomach (aka, “Freefaller”)

I can’t explain why, but it seems that more women than men prefer to sleep on their stomachs.  In any case, sleeping on the stomach does some amazing things to help get your body into dysfunction.  Let’s start with the spine.  This may be news to you, but sleeping on your stomach adds this kind of “reverse creep” where your spinal vertebrae experience added pressure as a result of forced extension.  Every time you breathe you add a tiny bit of pressure on your spine that, over time, could contribute to spinal degeneration.  Aside from that, this extension of the spine and some forced contraction of the erectors can cause your abs to relax (think antagonist muscle groups).  Do this long enough and you get a few things happening, including overcompensation of your hip flexors and habitual over-extension of your spine as a result of lazy abs.  Moving up the body to the head, unless you take pleasure in sleeping with your face in the pillow, most people sleep on their stomachs with their head wrenched in one direction.  Now I don’t know about you guys, but having my head forcefully turned to one side for more than 5 minutes leads to some extreme discomfort and gives me headaches.  Without going into details, wrenching your head translates down your neck and into your shoulder girdle and can cause all sorts of muscular and cervical spine dysfunction.

On Your Back (aka, “Soldier”)

Most health practitioners advocate sleeping on your back.  The reason is that sleeping on your back is most akin to standing in a neutral position.  I used to be a fetal position sleeper myself until I started having odd shoulder pains.  After reading up on sleeping positions, I trained myself to sleep on my back and I started to feel a lot better.  Your back is neutral; your skeletal structure is neutral.  The only real drawback is how your cervical vertebrae is aligned, depending on the type of pillow you sleep on and how many pillows you like to have below your head.  In any case, sleeping on your back is most preferable as your body is mostly aligned correctly.  I get it, though.  Some folks find sleeping on their backs uncomfortable and almost “unnatural” – not to mention the potential discomfort for those who snore (or sleep in the same bed with those who snore).

There are plenty of other sleeping positions that could be discussed, but the takeaway here is that putting your body in an odd posture is not conducive to good sleeping and can affect your training.  If you can sleep on your back, do it more often.  If you can’t, try harder to sleep on your back, or at the very least, to sleep on your back as much as possible.  I can’t guarantee you will have a better night’s sleep, but if you can get used to it, it will definitely help.

Happy snoring!


Muscle-ups/muscle-up progression



3 rounds for time of:

Run 800m

50 back extensions/supermen

50 sit-ups

Post time to comments.

Damien getting LOW while stretching on the box!

Day 5! Sounds like everyone is doing well this first week. We like the reports we're hearing! Keep up the good work, and be sure to bring in your food logs towards the end of the week so we can check them out. Some of you have been sharing recipes for us to post – thank you! We definately need a picture with them, so try to take a shot if you can. If not, it'll have to wait to be posted until we cook it ourselves and capture the meal in all it's photographic glory!

Juli has still continued to send us recipes from Golden and we appreciate it. Some of you know from the comments on this page, but Juli and another athlete Anna have started a Nutrition Blog at Flex Gym in Lakewood. It's got a  ton of great stuff on there so check it out and use it for ideas during this month!

Juli's done it again. She's even adding garnishes:

Mahi with salsa 

Mahi Mahi with Mango Summerland Salsa

(recipe by


1lb (or more) Mahi Mahi

3 ripe mangos (i used 1 mango and 2 peaches)

1 red pepper

1 orange pepper

2 jalapeno peppers

1 serrano pepper

1 anaheim sweet pepper

1 sweet onion

6 tomatoes

1/2 jicama

3 garlic cloves

Lime juice (3 limes)

1 tbsp EVOO

1 bunch cilantro


Salt and pepper


Chop mango, peppers, onion, tomatoes and jicama into small salsa-sized cubes and combine in a large bowl. 

Mince or press garlic, add to bowl, mix. 

Squeeze limes over bowl, add EVOO, and mix. 

Season with cumin, salt and pepper to taste. 

Add most of chopped cilantro and lightly mix just before serving.  Save some cilantro to top each individual dish.

Put salsa in the fridge to marinate while you prepare your mahi mahi. I seasoned it with salt, pepper, and i spicy rub (its called butt rub, ha!) but season your fish with whatever tastes good to you.

Put fish on grill (or pan) and cook on both sides for about 4-5 min or until fish is flakey.

Top your fish off with salsa and avocado and put some cilantro on top.

**This recipe makes A LOT of salsa. You'll definitely have it for a couple of days depending on how many you are cooking for. Feel free to cut the recipe in half if you don't want that much.



Front box squats

2 x 12

Speed day = FAST!


Tabata Thrusters

16 intervals of :20 work :10 rest of thrusters, 95#/65#

Taylor finishes the TGU!

October is Breast Cancer Awareness Month. I'd venture to guess that the majority of us have been touched in some way by breast cancer. Breast cancer accounts for nearly 1 in 4 cancers diagnosed in women and with the data from 2009, only lung cancer will account for more cancer deaths in women. This is a tragic disease, but we can help do something about it.

Zionna Munuz, a CrossFitter, has founded Mammograms In Action, a non-profit that provides mammograms for women in need. What began as a small fundraising event to support the non-profit last year has grown enormously in 2010. You can  read all about it in a CrossFit Journal article here: Download CFJ_Wilson_AmazGrace 

On Saturday, October 23rd, CrossFit Evolve will be one of hundreds of CrossFit affiliates hosting Amazing Grace: Barbells for Boobs throughout the month of October. On the 23rd, those who have signed up will perform the WOD Grace: 30 clean and jerks for time. All proceeds go to support Mammograms in Action. The cost is $35 and includes a t-shirt. Please consider participating in this worthwhile event and represent Evolve!

Register here on the Barbells for Boobs website! Be sure to select CrossFit Evolve as your affiliate. Hope to see you on the 23rd!

Rest day!

Mr. Garcia making double unders look easy!

I think by now the majority of you have heard that we finally worked out the details and signed the lease for the back space. As we speak things are being moved out of the warehouse and it is being cleaned top to bottom. We hope to start the build-out soon after. We don't anticipate it taking too long for the space to be ready, but you know how that goes. We will keep you guys posted as we move along, and we will be asking for your input on some things. We hope you're as excited as we are, this is going to be a great thing for our box!


As many rounds as possible in 10 minutes of:

6 Squat cleans, 125#/85#

12 pull-ups

24 double unders

This is the WOD from the first ever CrossFit/USAW Open in Colorado Springs this weekend.

Steve setting up!

How's everyone doing? Surviving day 2? I bet you are! Here's a post from Everyday Paleo that has some ideas for kid's school lunches. When I saw them I thought they looked pretty good. Some of you have asked for snack ideas. Try some of these out!



5 – 3 – 3 – 1 – 1 – 1


12 rounds of:

Run 1:00, rest :30

Go all out!

Trish is all smiles because today's the day!

Alright everyone, Day 1. By now you should have been weighted and measured, printed off you food logs, gone grocery shopping for all the good stuff you'll need, and picked some recipes to try out. We know you'll have questions, ask any of your coaches or your fellow Paleo eaters! We know many of you are trying this for the first time. Talk with each other and you'll find strength and inspiration in the fact that many of you are going through the same thing. If you find a recipe that blows you away, please share it with us. We'll post it so others can try it!

Here's another great recipe from Sarah G!

Chicken pot pie without the crust….

…and with the crust – paleo style of course!

Chicken Pot Pie
This recipe I took from Elana Amsterdam's The Gluten-Free Almond Flour Cookbook.  It is slightly modified from her original version.
1 lb boneless, skinless chicken breast
2 Tbs grapeseed oil
1 large onion, finely chopped
2 stalks celery, diced into 1/4 in cubes
2 medium carrots, diced into 1/4 in cubes
1 tsp sea salt
1 cup thinly sliced mushrooms
about 3 Tbs italian seasoning
2 Tbs arrowroot powder
1 cup chicken stock
1 Savory Pie Crust, premade
Black Pepper to taste
Rinse the chicken and pat dry.  Cut the chicken into 1/2 in cubes and put aside in fridge.
Heat the grapeseed oil in a large skillet over med heat.  Saute the onion for 8-10 minutes, until soft.  Add the celery, carrots, and salt; cook covered for 10-15 minutes, until tender.  Stir in the mushrooms and chicken, and cook covered for 3-5 minutes until the chicken is cooked through.  Stir in the seasoning. 
In a small bowl, vigorously whisk the arrowroot powder into the chicken stock until dissolved.  Raise the heat under the chicken-vegetable mixture to high, then add the arrowroot mixture, stiring constantly for about 1 minute until thick.
Pour the mixture into the pie crust, top with pepper.  Serve hot.
Savory Pie Crust
Also from The Gluten-Free Almond Flour Cookbook, and also modified.  This pie crust is also great with quiche!
1 1/2 cups blanched almond flour
1/2 tsp salt
1/2 tsp baking soda
1/4 cup grapeseed oil
1 Tbs water
Preheat oven to 350.
In a large bowl combine the almond flour, salt, and baking soda.  In a medium bowl whisk together the grapeseed oil and water.  Stir the wet ingredients into the dry ingredients until thoroughly combined.  Press the dough into a 9 1/2 in or deep dish pie pan.
Bake for 15 minutes, until golden brown.  Remove from the oven and completely cool before filling.


Kipping pull-ups

Who's going to get their first today?!



21 – 15 – 9

Deadlift, 225#/145#

Handstand Push-ups


We have some news that we're excited to share with you guys. As you know, we look at you guys as our family. We take the roll of coaching you very seriously. We receive a lot of calls and emails from people who are interested in becoming coaches at Evolve. We always politely tell them that the coaches at Evolve come from within the family. They have proven themselves in the box as athletes, as being virtuous in the movements, and in character. This was something that we committed to when Evolve was just a concept, before we ever opened the doors.

With that being said, we'd like to welcome Drew as a coach! Drew was one of the athletes with us from the very beginning. There were times when Gino and I were both there coaching him and only him. Now that's special attention! Drew came to Evolve with significant CrossFit experience, a Level I cert, a CrossFit endurance cert, experience training other Marines in the movements, and a great attitude. We pegged him as a future coach from the very beginning. This summer Drew went to Phili for the summer. While there he continued to train other athletesand gained a lot of kettlebell experience from a fellow coach. When Drew came back, we asked him if he would consider coaching some WODs and he graciously accepted. We feel that Drew's knowledge of the movements and personality will add to your experience as an athlete at Evolve and we view it as another step forward for our box.

With that, please welcome Drew as one of your coaches!


Overhead Squats

5 – 3 – 3 – 1- 1- 1


Tabata Mash-up

Perform 8 intervals of 20 seconds work/10 seconds rest of each of the following exercises:

50 foot shuttle sprints

Sumo Deadlift High Pulls, 75/55

Paralette hurdles

Scoring is total number of reps completed.

Shawn contemplating more weighted step-ups!

Great turnout for the kickoff. We hope most of your questions were answered, but I'm sure you'll have more. Ask us, that's why  we're here!

Here is the link for the food log (Download Paleo Food Log). Sarah G. asked a great question on how detailed this log should be. She used chicken salad as an example: is it listed as "chicken salad" or broken down. We'd like to see a little detail in there. So if you use the avocado mayo, you can put that without spelling out all the ingredients since we know what it is. Our hope is that the majority of your meals are made up with whole, real food, so lots of explanation won't be needed.

Juli posted this for us, and some of you have participated in Whole 9's Whole 30 in the past. This is a great write-up on going Paleo for 30 days. Check it out: Good luck to all you hunter-gatherers, this will change your life!


Get inverted! On rings, on the floor, and on the parallettes!


50 – 40 – 30 – 20 – 10

Push press, 65#/45#

Run 200m

Sax fights through Jason yesterday – as RX'd!!!

Tonight is the night (as opposed to last night or tomorrow night!). Yes, tonight at 6:30 is the Paleo Challenge kick-off. Bring your questions, and bring a lawn chair to sit in if you want to be comfy!


Sweet Almonds

I got the concept of this recipe from Mark's Daily Apple. You can do pretty much anything with the spices you want to. His version is Spicy Almonds with lots of chili powder, cumin, and curry – they were great. I made a sweet version this time so the kids would eat them too. Try some different spices and see what you come up with!

2 tsp cinnamon

1 tsp ginger

2 tsp olive oil

2 cups whole almonds, shelled

1 tsp sea salt

In a non-stick skillet heat the olive oil and spices over low heat for 3 or so minutes. Place the nuts in a bowl and pour oil mixture over the top, toss and stir. Preheat the oven to 300 degrees. Spread almonds into a single layer on a baking sheet and bake for 15 minutes, shaking the tray about every 5 minutes to cook evenly. Remove from oven and sprinkle with sea salt. Let cool and store in an airtight container.



Hang power snatch

5 – 5 – 5 – 5 – 5



1oo squats

5 muscle-ups

75 squats

10 muscle-ups

50 squats

15 muscle-ups

25 squats

20 muscle-ups

If you don't have muscle-ups, scaling options will be provided!


Tim sets up for TGUs!

Don't forget about the 2010 Paleo Challenge Kick-off tomorrow night at 6:30 PM! We've posted how it's going to go down. Are you in? Are you out? Are you still on the fence? Post to comments!



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