Thursday 140529

[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″/]

Rowing Technique

We’re going to spend a little time on rowing. We’ll talk about efficiency with your stroke, body positioning cues, and technique. It might not make rowing hurt any less, but at least you’ll be better at it!

[/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″/]

With a running clock:

Run 400m

Then complete 2 rounds of:

3 Ring Dips

10 Hollow Rocks

20 Wall balls

3 Ring Dips

10 Pull-ups

20 Barbell Lunges (back rack), 100#/70#

3 Ring Dips

10 Push-ups

20 Front Squat, 100#/70#

Following the 2 rounds, finish with another 400m run.

[/rs-box_content]

[/rs-one_half]

[/rs-columns]

[rs-space space=”30″/]

[rs-image img_url=”https://www.crossfit-evolve.com/wp-content/uploads/2014/05/Photo-Mar-26-5-51-13-PM.jpg” link=”” alt=”Drew” width=”” height=”” class=”” type=”img-rounded” border=”default” new_win=”no” margin=”” pos=”center” wrap=”no”/]

Man are we going to miss his coaching, oly skill, and hair!

As you guys all know, Drew has accepted a very fancy job in Philadelphia and he and Amanda will be moving back to their homeland in mid-June. We are really proud, and of course selfishly, really sad. With that, Drew will wrap up his coaching duties at Evolve the first week of June. I remember when Drew first joined Evolve over 4 years ago, he was one of our first athletes, and it wouldn’t be uncommon for him to be the only person in the WOD and to have both me and Gino coaching him through. Can you even imagine how that went? What a lucky guy, don’t ya think? I can’t even put into words how much Drew has impacted Evolve as a whole, and me personally as a friend and a coach. He will be hugely missed by me, my family, the coaches, and of course you guys.

We’ll be sending Drew off in style on Saturday June 7th at Coopersmith’s Pool Side at 4pm. Please swing by, buy him a pint, and tell him how much you love and will miss him!

With Drew leaving we knew that although we could never replace him, we would need some additional coaching help to keep things moving the right direction. We found out that Drew would be leaving close to a year ago, and that’s when we started talking about developing one or 2 athletes to become coaches. With Drew’s input, along with some of the other coaches, we put a plan together. This isn’t something we take lightly. These are the folks we trust your fitness, your safety, and your well being to. With that, we’re excited to have the opportunity to bring on both Kendra Vair and Alex Chiaradia to the Evolve Staff. As with all our coaches, these two demonstrate not only technical proficiency with all that we do, they’ve both demonstrated that they have the right character and attitude to help our athletes get where they need to do while maintaining the integrity of what we do and how we do it. If you haven’t already, you’ll see both Kendra and Alex shadowing our coaches as well as leading their own WODs with other coaches there to assist. It can be daunting to go from athlete to coach, but we know these two are ready for it. Please congratulate them when you get a chance. We’re excited to get them going!