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Skill
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500m Row
Today you’ll row a 500. As fast as you can. It will probably be a PR. Write this time down in your logbook so you know what to beat the next time we do this.
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WOD
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This gem comes from the NCLab:
Complete 3 rounds for time of:
15 Handstand Push-ups
25 Pull-ups
50 Push-ups
100 Squats
Rest 3:00 between rounds.
As you can see from the link, the HSPUs and Pull-ups were prescribed as strict. If you have strict, then do them. That will be RX+. If you don’t, kip away and get the RX. A note on volume: remember this is 3 rounds. If 75 pull-ups, 150 push-ups, and/or 300 squats is too many reps for you and where you’re at, be sure to scale the reps per round. It’s important to be smart about this, Please talk with your coach to make sure you do the right amount of work for you!
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Green shirt? Check. Kilt? Check. Blarney stone? Check. This is the fun you miss because you don’t workout at 6am!
We have some cool news. As you probably know, some of us aren’t too big on the social media scene. Yes I know, huge surprise. However, we do understand that most of you are, and that we’ve been doing a crappy job with it. So we got us some help. Kendra V will now be the CrossFit Evolve Social Media Czar. Not sure if that’s the official title, but for now it works. You will notice some updates to the Facebook Page, as well as new Instagram and Twitter accounts, and probably some other cool social media stuff on the interweb machine that you haven’t even heard of. We’ll keep you posted on that, please give us some feedback or suggestions if you’ve got it!
Part 2 is that on Thursday night at 6 pm they reveal Open WOD 14.4. All we can say is thankfully it’s almost done. Just kidding. Kind of. Anyway, if you were at the gym last week, you may have noticed that there was a ton of people there in street clothes to watch it on the TV. Well, we’ll be getting together to do it again. To sweeten the deal, Kendra has organized a little contest (yes Social Media and Gym Contests go hand-in-hand!). Here’s the deal:
There is a box and some sheets of paper. Fill out the sheet with your name, the movements you think we’ll see in 14.4, the rep scheme, and the time domain. Put the sheet in the box. After they reveal the workout, whoever was closest gets an item of their choice from the merch locker. If several of the guesses are close, we’ll take a vote of who’s there at the reveal to determine the winner. You don’t need to be there on Thursday to win, but think of how cool it will be if you are there and Castro calls your workout.
Also…some of us are on duty on Friday and Sunday. We’ll be doing Open 14.4 after the reveal on Thursday night. If anyone participating in the Open is interested, feel free to join us!!
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The Orange Box
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