Strength
Press
5 x 5
Warm up and select a load that you'll be able to complete for all sets.
WOD
Complete 7 rounds for time of:
7 Push jerk, 155#/110#
7 Chest-to-bar pull-ups
7 Burpees
Dave pulling high…very high!
Check out what a couple of your Evolve buddies had to say on CSU's Well-Net:
Rochelle Braaten
Really I have developed a love of fitness in general, so this could be "CrossFit and fitness…a love story." I began my fitness journey with my trainer Ryan as I talked about previously. I have a definite love for fitness that I never thought I would have in my life. It is nice to not see working out as a chore to be dreaded but something I look forward to! I also like that I can go do really anything, run a 5k, hike with friends or anything I want and not have to worry about being "able to."
What is Crossfit? It is "that which optimizes fitness (constantly varied functional movements performed at relatively high intensity)." (CrossFit website). This type of training attracts all types; first responders, military folks and people like me who just like the idea of being functionally fit, being able to do anything at any time. For me I also like that there isn’t a specific end, you can always run faster or farther, lift heavier weights, or be more flexible the list is endless.
A draw for me was not only the workouts but the community. I am by nature pretty shy. Having a place I could work out where other people were doing the same insane thing helped a lot! There are all walks of life at Evolve (my gym) and it was nice to get out of the Rec Center and find a fitness community that I felt like I fit into. Everybody lifts heavy the ladies and the fellas, which of course I like! I toured the 3 CrossFit gyms in town and found one of the gyms was really intense which isn’t for me and the other was nice…but really small. Plus the people of Evolve are very welcoming so it was a natural fit for me! It always helps when you are trying to finish a particularly grueling workout to have a cheering section.
What else do I do outside of CrossFit? I still run, trail run and spin. I am not the biggest fan of running in the world but I do it to help meet my fitness goals. I have a list of things I want to accomplish every year and I work to cross those off rather than focusing on the scale. That is pretty tough to do as it is so ingrained but in reality the scale is just a piece of plastic. It doesn’t tell me how fit I am or what my capabilities are. Looks can be deceiving as can that piece of plastic; I like what Crossfit and running has done to increase my overall health and fitness levels plus introduced me to a whole new community of cool people!
Trevor Searcy
My name is Trevor, I’ve been Crossfiting for two and a half years. Crossfit is workouts based around the idea of incorporating functional movements at a high intensity. The idea is to develop fitness for everyday life no matter who you are or what you do. When I was asked to write about why I Crossfit I came up with dozens of reason, but I kept coming back to two reoccurring themes, the culture and mentality.
The gym I go to started in a small room and had classes consisting on average of two or three people, which never mattered because every day our two coaches/the founders came in excited about the WOD (work out of the day), the athletes, and making everyone better. Their attitude from day one was that the gym wasn’t a business but a place to improve overall. Now, they’ve expanded exponentially. The space is bigger and the classes are overflowing, but nothing has changed. Regardless of being there two months or two years everyone greets each other like family, there’s a great kid’s area, and there are more coaches but they’re all just as excited as day one. That’s a huge motivation, not just feeling but knowing that you’re not a client but rather a focus of the coaches training you.
It’s hard to push yourself past comfort, but Crossfit forces you to do that. Whether you finish a WOD first or last is irrelevant, and finishing the WOD at the prescribed weight isn’t the point. The whole goal is finishing while performing the functional movement to your best ability. Then, as you learn the movements and get stronger, you start getting closer to prescribed or finishing the WOD a little faster than last time. You push yourself a little bit more each time, take more chances in trying difficult movements and lifts, and hold back a little less when the WOD starts taking its toll. That’s when you realize that no matter how great you are at the movements or how strong you are the true test is how hard can you push yourself when your whole body is screaming stop. And that’s what I love the most about Crossfit.
Regardless of what your goals are and where you’re at in your training the deciding factor always comes back to how hard do you want to work today. The workouts require you to keep going because that’s the only way the WOD ends, or you’ve been working on a movement for more than a year and you know today is the day. Before long you start to become confident because you make gains here and there, and then that confidence starts to spill over from Crossfiting to everyday life. You start to realize that "can’t" is limiting and instead tell yourself "I’ll get there." You push yourself in other areas, everywhere from work to home, and this starts to become your attitude about everything.
It’s hard to explain until you’ve finished a WOD dead last with everyone around you shouting and cheering to help you finish when you don’t think you can. I’m a firm believer that you need to pick an exercise program that works for you. It should challenge you and be something that keeps you coming back, and for me that’s Crossfit.
