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Skill
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Row Technique Review
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WOD
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Fight Gone Bad
Complete three rounds of:
1:00 Wall-balls, 20#/14# (Reps)
1:00 Sumo deadlift high-pull, 75#/50# (Reps)
1:00 Box Jump, 24″/20″ (reps)
1:00 Push-press, 75#/50# (Reps)
1:00 Row (Calories)
Rest 1:00
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Compare to 11/6/13, 5/9/11, 11/24/10
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Speaking of rowing, Murph rowed 21,097 meters on Friday, from the 2014 CrossFit Games. Crazy!
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The picture above is a bunch of the crew about a half hour after they wrapped up an afternoon WOD. Now, some might say that they’re still there simply because they weren’t to the point where they felt safe driving after the WOD! However, there’s another theory that we like better. Ben Bergeron of CrossFit New England wrote an article titled Think Your Gym Has a Good Community? Now here at Evolve, we speak of the community as our number one asset. It’s what keeps our folks here, and it’s what makes those who visit want to stay. It’s all-inclusive, non-pretentious, and absolutely positive. But of course we talk that way, it’s our community.
In the article Ben proposes a formula to determine the strength of your box’s community:
Community Score = Number x Time
Community Score = Number of members in a class x the time (in minutes) they stay after the class. Pretty easy. Based on the picture, that day our Community Score was 240 (8 x 30). In the article Ben said an example score of 225 was “strong community”. I guess it’s safe to say the Evolve community is more than strong!
Thank you guys for being a part of it and making it what it is. And if you’re just watching from the sidelines, why aren’t you here yet??
