Thursday 141009



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Today we’ll complete 3 max effort sets of the L-hang (hanging from a pull-up bar with legs straight and in front of you). Don’t worry if you don’t have a great L, options will include the single leg tuck and both legs tucked.




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Complete for time:

10 Snatch, 135#/95#

20 Thruster, 135#/95#

30 Jerks, 135#/95#

40 Power Cleans, 135#/95#

50 Bar-over-burpees

20:00 cap on this one folks.

No percentages today. If you’re not able to do the RX load, thing about loading 70-75% of your snatch 1RM to the bar. Should get you close!




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Bennett working that OH Sq!

This post is for those of you who are reading, but who are not yet training with us at Evolve. For those of you who are keeping an eye on this stuff, and really want to come in, but are a little apprehensive about it. The majority of our new peeps share with me that they check out our site for a long time before they ever get going, many daily, for months before actually mustering up the courage to come in. We understand completely! This can be a daunting proposition. Some times that first step is the scariest, but once you take it you wish you had taken in sooner.

We want to put your mind at ease. You see pictures of our folks doing awesome things, you read our workouts and think that you don’t even know what most of this stuff is, how would you ever be able to do it? You’ve heard CrossFit is really hard, there’s no way you can do it. I assure you that these are common feelings for folks who want to get going but just can’t seem to take that first step.

I read something written by another CrossFit owner recently that really stuck with me. Would it make any sense at all for us to provide anything other than a warm, welcoming environment where new athletes are set up for success, not failure? Well there are some places that may not care about that, but not us. We want to share what we have going on with anyone who will listen. The majority of our people have never done CrossFit before they came through our doors. They do it now, though! We are very good about taking new folks and setting their mind at ease. It’s what we do.

I had never really thought about writing something to those of your who are following what we do but are nervous to get going. We understand, believe me. And we’re pretty damn good at getting you set up the right way and easing you in. So, now that we got that out of the way, what’s stopping you?

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