CrossFit Evolve - Fort Collins, Colorado

Tuesday 130521

Skill

Double-unders

If you have them, complete 5 max unbroken sets with 1:00 between attempts.

For those working to get better at them we'll spend time fine-tuning some skills outisde of the WOD.

WOD

Complete 5 sets of the following complex:

3 Power cleans + 3 Front squats + 3 Push jerks

The bar shouldn't touch the ground during the complex with the exception of the touch-and-go power cleans. Add load each set and see how heavy you can get. There will be plenty of time to get the 5 sets done, so rest appropriately between.

Trish working with Kendra looking on during oly night. On the top of the board Kendra wrote "Look here Trish." Great cue, and it worked.

Whole9 posted a link to a blog on Scientific American titled Dear American Consumers, Please Don't Start Eating Healthfully, Sincerely, The Food Industry. Take a few minutes to read this article. It has some great links as background and really sheds some light on the influence the food industry has on governement, how their marketing works, and the impact they have on the general public. There's a hint of sarcasm throughout, which you might pick up on. Great piece. Read it and share it.

 

Monday 130520

Strength

Back squat

Perform as many reps as possible at 55% 1RM.

For this, take a few sets to warm-up, throw 55% on the bar, and dig in.

WOD

Complete for time:

40 Ring dips

Run 400m

40 Pull-ups

Run 400m

40 Handstand push-ups

Run 400m

Josh dropping knowledge!

With the folks that signed up last week, Saturday and Sundays Oly seminars are on, which is awesome! If you haven't signed up but still want to, you'll be able to throughout this week. Here's some info on the Bronze Seminar, which will be on Saturday:

More than just an Olympic weightlifting seminar company, Strength Specific Seminars is a brand. Born out of a backyard idea, Billy Bybee put down on paper (a fraction of) his ideas about the Olympic weightlifting movements, and sought an avenue to drive in which to drive them to as many CrossFitters as possible. For that he turned to his friend and co-founder Breyen Canfield. Within weeks, they had reached over a hundred CrossFitters from Wisconsin to California, with almost a 100% PR rate.

It wasn’t long to before word spread through the CrossFit world that Strength Specific Seminars was the best place to go to learn the snatch and clean and jerk. And since its inception in November of 2011, SSS has worked with everyone from competitive weightlifters to CrossFit Games champions, and Olympians to brand new CrossFitters who had never even touched a barbell for attending a seminar.

• A full day of instruction breaking down and simplifying the complex theory of snatch and clean and jerk
• Discussion of programming tips
• Three e-mail submission codes for individualized video coaching
• Follow up discussion on the finer points of the lifts with Strength Specific Seminars coaches
• One Strength Specific Seminars t-shirt
• Personalized Bronze Level certificate

This will be the second time Billy  and Breyen of Strength Specific Seminars have been to Evolve. Don't miss the chance to attend one of the most well known oly seminars directed for CrossFitters around. Plus, it's in your home gym. 

Register here under the Evolve banner. See you Saturday!

 

Sunday 130519

Rest day!

Ta da!

Saturday 130518

Saturday Teamwork!

Today you'll be CrossFit Regionals Team Workout 6:

In teams of 2 complete for time:

100 Double-unders

50 Handstand push-ups while partner holds handstand

50 Toes-to-bar while partner hangs from the bar

50 Shoulder to overhead while partner hold bar in front rack, 160#/100#

Then both partners lunge 90 feet with the bars in the front rack position

For this event, the athletes will begin on the starting mat. At the call of "3-2-1 … Go!" the team moves forward and the male performs 50 double-unders. Once he finishes, the female performs 50 double-unders. They will then move under the wall and kick into handstands. One member will perform handstand push-ups while the other holds in a handstand. Reps will only count if both partners are inverted and on the wall. When either member releases their inverted position, they must switch who is the working member, and at least one rep must be completed before switching back to the other working member. At any time, in order to switch the working member, both athletes must come off the wall. 

Once a total of 50 handstand push-ups are completed, the team will move to the pull-up bar to perform toes-to-bar. For toes-to-bar, the working athlete will perform repetitions on the low bar while the other hangs, with feet off of the ground, from the high bar. For toes-to-bar repetitions to count the partner must be hanging from the other bar. When either member drops from the bar, they must switch positions and the other athlete becomes the working member. Likewise, if they wish to change the working athlete, they must come off the bar and switch positions.

Once 50 toes-to-bar are accumulated, they move on to the axles and perform shoulder-to-overhead. For shoulder-to-overhead reps to count, the opposite partner must be holding their axle in the front rack position. Both athletes must take the axles to a hang position (or to the floor) before re-racking the axles and allowing the opposite member to perform shoulder-to-overhead repetitions.

After the 50 reps are accumulated, the athletes will move to the starting line with the male in front. They each independently lunge 90 feet with the axle in the front rack position. They may both be moving at the same time.

 

Friday 130517

WOD

DT

Complete 5 rounds for time of:

12 Deadlifts, 155#/110#

9 Hang power cleans, 155#/110#

6 Push jerk, 155#/110#

Compare to 9/3/10, 6/14/11

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 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.

If you're anything like me, it can be hard to get in lots of veggies on a daily basis. Fruit is way more convenient, which makes it easy to overdo. At our house we like to cook things in bulk, and have it on hand whenever its needed. It's way easier for me to have a tupperware full of a mix of veggies that I can grab to throw in with my eggs or as a side with lunch or dinner than to have to prepare something new each night.

Check out this quick and easy vegetable recipe. Try it out and see if it helps you get in more of the good stuff!

First choose a bunch of vegetables you don't mind eating. A good mix of color is a plus!

Chop em up and put them in a bowl. Add olive oil and mix so they're all covered.

Next grab 2 sheets of foil per packet, and join them with a couple of folds. Once they're set, pour out some of your mixture onto the foil. Don't go too big, the foil can tear and that really sucks. Once they're spread out season them at will. Try salt, pepper, paprika, garlic, chipolte. Go crazy!

Seal them up and throw em on the grill for 20 minutes. Then flip them over and go another 20 minutes. At the end of it all, you have 2 large tupperwares of vegetables. Done!

And yes, that is asparagus wrapped in friggin bacon. Thank you for sharing that recipe Mikey Sax!!

Thursday 130516

Strength

Hang clean

8 x 2 @ 75% 1RM

For the double, bar should not touch the ground between reps.

WOD

Complete for time:

40 - 35 - 20

Ball slams, 40#/30#

Box jumps, 24"/20"

Push-ups

Feels good that it's the time of year to break out the lawn chairs!

Very cool video from 2 awesome CF coaches!

 

Wednesday 130515

Strength

3 Position Snatch

Work up to a 1RM in 15:00

WOD

Complete for reps:

1:00 Max reps burpees

As many reps as possible in 5:00 of:

8 Overhead squats, 95#/65#

8 Pull-ups

8 Ring dips

1:00 Max reps of burpees

For this WOD, you'll do as many burpees as possible the first minute, then immediately work through the AMRAP for 5:00, and finish it off with another 1:00 of burpees.

Tracee setting up!

It seems like I've been talking about the squat a lot lately. There's been a couple of 101s, and of course squating on Mondays has given the opportunity to talk a little bit about the importance of an awesome squat and how it translates to so many other things we do in the gym...and out of the gym. 

Kelly Starrett wrote a guest post on Mark's Daily Apple titled Movement as a Skill. In it he talks a bit about the importance of moving well and then goes into some detail on...you guessed it...the squat. He talks about the proper way to perform the movement, which should sound familiar to each of you! He also then offers some mobility suggestions if you have a hard time with the movement. A plus is some links to MobilityWOD for some extra work.

We've said it often: if you have range of motion and mobility issues, it's going to take some consistent extra work on your part to make things better. The time will be well spent!

Tuesday 130514

WOD

Run 800m

50 Wall ball, 20#/14#

Run 600m

35 Wall ball, 20#/14#

Run 400m

20 Wall ball, 20#/14#

Yay wall balls!

During the nutrition talk the other day we got on the topic of fueling for your goals. The discussion centered around how fueling for someone who is trying to drop some weight and loose body fat will be different than someone who is hitting 2-a-days, participating in sport-specific training on days off from the gym, and/or has the goal of adding some weight.

It should seen pretty obvious, but sometimes it's not. Our nutrition should match up with our goals and our performance needs. Below is a cool video of a talk by John Welbourn (CrossFit Football, Power Athlete, Talk To Me Johnnie) He gave this talk Food for Performance at the Ancestral Health Symposium. In it, he hits on this topic. 

 

Monday 130513

Strength

Front Squat

5 x 3 @ 80% 1RM

WOD

Complete for time:

10 Muscle-ups

6 Rounds for time of:

10 Kettlebell swings, 55#

10 Box jumps, 30"/24"

10 Muscle-ups

Wendi's new custom kicks...yup, thats a shout out to Evolve on there. We should get them to make a run of them for the box!

What the hell is going on? That's a question we heard a lot of last week regarding the programming. There were a couple of long WODs in there! There's some good rationale for that. The vast majority of the workouts we program fall into the 8 to 12 minute range. This is a sweet spot for a couple of reasons. It allows you to keep the intensity high for the WOD - compare the intensity of a 10 minute AMRAP to one of the 20+ minute WODs you've done. They are competely different workouts. Another thing is that constantly doing long WODs beats you up. That's the way it is. Just like running tons of miles to train for a race beats you up. So, we tend to keep it short, sweet, and intense.

However, that doesn't mean we always stay there. We have a couple of gym events coming up: Memorial Day Murph later this month, and the Tough Mudder Colorado in June. Those are going to be a couple of long days. Now, when you train at high intensity in shorter durations, your body also gains an adaptation to longer workouts that rely more on the aerobic energy pathway. Great. However, that doesn't always translate to a pyscological adaptation. We've all been there...some of those longer workouts feel like they last forever. When's the last time your threw down a 10k (don't worry, we don't have one programmed this week!). That's a long friggin jog! If we don't occasionally train at those longer time domains, we could have a chink in our armor on game day. So there you have it, we're going to see some longer duration WODs this round of programming. Embrace it!

Sunday 130512

Rest day!

These guys have big stones.

Saturday 130511

Saturday Teamwork!

In teams of 2 complete with 135#/95#:

1 Snatch grip deadlift + 1 Hang snatch + 1 Back rack lunge (left leg) + 1 Back rack lunge (right leg)

Partners will alternate the above comple. Every minute on the minute, each partner will perform 20 double-unders until a total of 600 DUs is reached, which is 15:00. Both partners must complete their 20 DUs before starting the complex again. Score is total reps completed.

Denyse focused!

Friday 130510

Skill

Rope climbs

Today we'll have a quick chat on technique so you can do....

WOD

Tommy V

21 Thrusters, 115#/80#

12 Rope climbs

15 Thrusters, 115#/80#

9 Rope climbs

9 Thrusters, 115#/80#

6 Rope climbs

Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, Minnesota, died in a training accident in Arizona, on Feb. 13.

OK guys, the oly seminar is just a few weeks away. Unfortunately the boys at Strength Specific Seminars have told us that the sign-ups for the Saturday class have been pretty dismal and if more folks don't jump on board they won't be able to justify the trip. It's pretty rare to get seminars in the Northern Colorado area because unlike Denver where there are dozens of CF boxes, we don't have that many up here. However, the opportunity to be instructed by subject matter experts is huge. The added bonus is for those of you who regularly attend these things, it's nice to have it in our own backyard. The feedback from those who attended this seminar the last time we hosted it, as well as their recent trip to CrossFit Verve in Denver has been stellar. Don't miss out!

Below are the flyers for both days, if you've been hesitating to sign-up, it's go time!