Tuesday 100803


Kettlebells! We'll spend some time with KBs today. We'll do swings, cleans, and snatches. Then we'll work on some skill that make up today's WOD!


Perform 2 rounds for time of:

15 Overhead kettlebell squats, right hand

15 Kettlebell sumo deadlift high-pull, left hand

21 sit-ups

15 Overhead kettlebell squats, left hand

15 Kettlebell sumo deadlift high-pull, right hand

21 sit-ups

Weight for the WOD will be determined during your skill work.


Kelley D making the dumbell squats look easy during WOD#2 on Saturday!


Where do you find your inspiration? There has been no shortage around us lately. Lots of great things have been going on in our family. We've already talked about Saturday! And how about Neil? This past weekend was pure inspiration. And starting on Thursday, Dustin will begin his 200-mile run from Ft Collins to Steamboat. The only word for that is amazing. Our little gym is putting out inspiration by the truckload.

But as we recognize these HUGE accomplishments, it's worth noting that every single one of you is giving inspiration to somebody. I know that the coaches are inspired by what we see every single day. Did you see the PR board from July? How about the numbers from the strength sessions? Athletes deadlifting their body weight, kipping pull-ups linked together by the dozen, 200 meter sprints! And I know several of you have spoken to us about how friends and family outside of Evolve are truly amazed about what you are doing on a daily basis, on how you've changed. You're walking taller, looking fitter, feeling stronger! You are an inpsiration to them. They wish they could find the inner strength to do what you're doing. Hopefully someday they will! And you know how the kids admire you all. They copy all your moves every day. That's inspiration!

So, keep in mind that as wonderful as all the big accomplishments are, the smaller, maybe a little lesser-known ones, are as equally important and all of them together make our little gym what it is!

10 thoughts on “Tuesday 100803”

  1. Looking forward to this WOD…the one handed O.H. squats are something that I’ve been fighting with for a long time!

  2. Hey Jon or Gino! I’m thinking about doing this wod on my own tomorrow, any recommendations for weight? I’m going to play around with it, but i was hoping you guys maybe had a number in mind?

  3. Woot woot to Kelly (and everyone else who showed themselves who was boss Saturday)!!! I’m am LIKING the looks of this WOD. Perhaps because it has no form of the word RUN??? It will make getting up at the crack of dawn a little easier.

  4. Hey Juli! Spend some time messing around with the weights. The 1-handed overhead squat can be tricky so if you haven’t done them, start out on the lighter side. I’d say look at 40# and go from there! Have fun!

  5. Overhead KB squats will test and challenge every aspect of your hip flexability and core strength. Start off light and take the time to get the form. You will have to fight like no other to keep the hips open, knees out and your weight on your heels. Have fun!

  6. I’m excited to try this! I did Kettlebell Fran yesterday Rx’d, hard work!! my wrists are nicely bruised lol. thanks for the advice!! hope everyone is having a great week, i’m installing a toilet today with my dad, woo hooo haha!

  7. It smacks of totalitarianism in the school system; the student is a commodity and the teacher is the factory line-worker producing shiny widgets. Lucy and Ethel on the chocolate conveyor belt were more successful in their production than a teacher could be based on very flawed set of criteria.

  8. I am glad you are in the place where you can use your gifts. Your story sounds very similar to mine. I have had a blast these last 18 months. I am tired but very fulfilled and know that i am doing what God created me to do. Thanks for sharing and know that I am praying for you in your time of transition. Always available if you need to talk with another camp guy. Change is great.

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