Clean and Jerk Day
Perfect Grace
As we did with Isabel on Tuesday, today we'll do Perfect Grace. We'll start with the Burgener WU, the skill transfer for the jerk, and get some practice reps in. Then we'll do this version of Grace. Grace is prescribed as 30 clean and jerks at 135# for time. There will be no clock today. Instead you'll focus on form, making each rep as perfect as you can. Throw a little weight on there and hit your cues!
Katie and Shar, the wives behind Evolve. Thanks for the great year ladies!!!
As we wrap up 2010, we have to first thank all of you for making this a great year for us. To say Evolve's first year has been amazing would be an understatement. We can't say enough how much we appreciate you guys for taking a chance on us, and we hope the last year of CrossFit Evolve has been as good for you as it has for us!
Since it's New Years Eve, tradition tells us it's time for those resolutions. Maybe you make your own, I'm sure you've all heard some from friends and family. And the majority of those typically involve loosing weight, getting fit, working out, or something similar. Well you guys have already made that commitment and you follow through every time you set foot in the box, so you don't need to jump on that train!
But that doesn't mean you shouldn't have some goals for 2011. Goals are good, they give you something to shoot for. So with that, we'd like to offer some suggestions for your 2011 goal setting.
First, make sure the goal is something you really want. Just because it sounds good when you tell someone about it doesn't make it right for you. If your heart isn't in it, it will be very difficult to achieve.
Second, be as specific as you can. For example, rather than saying "I want to squat more," put a specific weight to it. That way you (with your coaches' help of course) can come up with a plan to get you there. Rather than saying "I need to loose some weight" how about something along the lines of 60 days of strict zone? It's much easier to attain those specifics. When the goals are vague, how do you know if you've reached them?
Next, right them down. Hang it on the fridgeor tape it in the front of your WOD journal so you see it every day. It will help keep you focused and remind you what you're working towards.
Finally, tell someone who will keep you accountable. You know, someone who will keep you in check and remind you what you're after. Someone who won't sugar-coat the truth when you need to hear it. Know what, I know a place full of friends who would do that for you! If you've got a goal for 2011, post to comments. Your CrossFit friends and coaches will help you get what you're after!
We hope you and your families have a happy and prosperous 2011!!!
Thank you Gino and Johnny Mac you guys have pulled it off and established a great CF gym. It has been an excellent first year, you guys rock and I still love coming in to throw down everyday. It never gets old.
I am grateful and amazed every day that I belong to CrossFit Evolve. What a blessing in my life!….
Great photo of the wives :)….
goals for 2011
1-kipping pull ups
2-double unders….
it’s a start!
Happy New Year to everyone and BE SAFE
My goals:
Double Unders, increase Deadlift..wait, just kidding on that one, more consecutive pull ups, increase press to above 100#, Qualify for BOSTON MARATHON(next marathon is in May… need to run) and finally be more strict on Paleo… Perhaps another challenge.. . . . .?
Welcome 2011, Lets all do something great this New Year!
Thanks for everything coaches! I couldn’t think of a better cf family to be a part of.
As for 2011…
300# BSQ
135# Snatch
135# Clean and Jerk
I have commitment failure…..actually, I’m a perfectionist so the goal thing is hard for me. Here starts Wendy’s drama in her head, “What if I don’t do it right?” blah, blah, blah……here goes…
1. Over 100# on strict press
2. Double Unders–1 would be great(d*mn them!)
3. Muscle ups–LOTS of them
4. Pool jumps–Ryan, I want you there coaching. I think you’re on to something. 🙂
I love Evolve, Crossfit,and great Paleo nutrition. I look forward to a great year with all you.
Happy New Years Evolve!!! Hope to see you all very soon:) Keep up the great work at the box!
I have to agree with Joanne, I am very thankful for belonging to evolve. Goals for 2011: kipping pullups as well as double unders. Plus to get a 5k under 30 minutes. I know they will be challenging, but gotta give myself several things to work on.
Happy New Year’s everybody! Love Love CF Evolve.
2011….kipping pullups, handstand pushups & double unders would be awesome AND complete the Tough Mudder in June!!
Be safe tonight.
I’m going to jump on the kipping pull up wagon and make that one of my goals for next year. I love this gym, and look forward to all the things we accomplish in 2011! Happy New Year everyone!
Thank you coaches for all you’ve done this year. It has been a wild ride and everyone has come so far in such a short time, it’s amazing to see!
I’m so proud of what you guys have done, not only for me but for everyone else at Evolve. You’ve definitely touched and changed lives and that is what makes this place so wonderful and so much fun to be a part of:) It’s been really great to see your hopes and dreams for a CrossFit gym become a reality and to see it become what it has over the past 10 months is better than I imagined and hoped for as well!
As for resolutions and New Year accomplishments, I’d love to have a new shoulder or at least one that functions better on certain movements:) That may take awhile but it’s a start! Oh, and the burpee challenge over and done w/ would be great too, argh!!!!
Have a wonderful and memorable end to 2010 and a great start to 2011 tomorrow @ 10a.m.:)
Thank You Jon & Gene for helping me do things I’d never wanted, imagined or thought I’d do and LOVING IT!!! Thank you to Tyson, Drew & Ryan for being wonderful coaching and having the same vision for the gym that the owners have and giving the guys some extra time at home too!!!
Happy New Year everyone!!!!
Thanks to everyone in the “Evolve” family for all the support and encouragement… I love you all!!! My “goals” for 2011….
650# CF total
95# OH squat
30 consecutive double-unders
1 Marathon
I absolutely love CrossFit Evolve!!! It was exactly what I needed in my life 🙂 thank you to all the coaches for doing a great job and to all you athletes for being so encouraging!
2011: Half marathon
Complete knees to elbows
15 kipping pull ups
Doing full squats without a box! And stay on my heels
Be able to do double unders
” ” handstand push up
Be more strict w/paleo or zone…still haven’t decided
Not miss one day for the burpee challenge and let myself get 162 behind! Blhhhh, never again!
Add a plated weight to the 18″ box jump
Do full “real” push ups for wods
Get more sleep & drink more water!
Those are some great goals and resolutions, and I know that they are all reachable with not only the support of the Evolve family, but also with the individual dedication each athlete brings to the table. Our gym has brought a special group of people together. I have said it before but I am very blessed and consider myself especially lucky to be a part of what Jon and Gene have built. It is amazing to me how fast the gym has evolved, and like the rest of you, I share the sentiment of high expectations of greatness for 2011! Happy New Year to everyone and their families…be safe…and see you next year!
As for my goals/resolutions I typically feel like I don’t need the beginning of a new year to make or start new goals. I am constantly trying to find ways I can improve. However, there are a few things I will use the new year as an excuse to start doing. One of those things will be to attend at least five of the 6AM classes a month…I feel like there is a group of athletes I haven’t had a chance to workout with, and would like to change that. The snatch has been a huge beast in my Oly lifting world, so this year I would very much like to be able to comfortably snatch my body weight. And of course, I would like to become proficient in the pistol movement 🙂
And FYI…I definitely copy and pasted all of your goals…and I won’t hesitate to reference them at any given time 😉