[rs-columns]
[rs-one_half]
[rs-box_content style=”basic_block” txt_color=”#000000″ bkg_color=”#ECECEC” brd_color=”#636363″]
Skill
[rs-divider type=”solid” brd_width=”1″ brd_color=”#636363″/]
Push-ups
Today will be a take on the Alex Chiaradia Push-up WOD. The group will be split in half. You will either do the WOD first and then the skill, or the skill first followed by the WOD. For the skill:
Compete 50 super strict push-ups
If you have push-ups, compete these all in 1 set. If you need to break them up, choose breaks that will allow you to keep your form perfect. If you only have a few push-ups, do as many as you can. Once form breaks, switch to a scaling option.
[/rs-box_content]
[/rs-one_half]
[rs-one_half]
[rs-box_content style=”basic_block” txt_color=”#000000″ bkg_color=”#ECECEC” brd_color=”#636363″]
WOD
[rs-divider type=”solid” brd_width=”1″ brd_color=”#636363″/]
Row 5,000m
Remember, this is not a 500. If you start at your 500m pace, you will crap out early on. Find a pace that you can sustain. If you have a little in the tank for that last 500m, get after it.
[/rs-box_content]
[/rs-one_half]
[/rs-columns]
[rs-space space=”30″/]
[rs-image img_url=”https://www.crossfit-evolve.com/wp-content/uploads/2014/02/Photo-Feb-11-11-16-49-AM.jpg” link=”” alt=”squats” width=”” height=”” type=”img-rounded” border=”default” new_win=”no” margin=”” pos=”center” wrap=”no”/]
Squats…good for the soul!
All right Evolve crew, it all starts tonight at 6pm when CrossFit Open WOD 14.1 will be announced! I love to be at the gym when this thing gets announced. Everyone huddled around their phone, waiting anxiously for that first WOD, the look of excitement, and terror all at the same time when Castro tells us what it’s going to be! So great!
For those of you new to the Open, there’s a verb called “leaderboarding”. This is basically checking the leader board on a ridiculously frequent basis to see where you/your friends/your secret CrossFit crush/your team/your cousin’s gym is standing. Leaderboarding will be headed to a whole new level this year with the new CrossFit Games App. For those like Jeff Smith who don’t have an iPhone, you’ll have to hang out with someone who does cause it doesn’t look like there will be one for other devices. If you want to learn more about what the app can do, check out the write-up here and leaderboard away!
We hope you guys are excited for the 2014 Season. Whether you’re trying to make it to Regionals or you’re just jumping in to have some fun, our season starts tonight. Good luck everyone!
