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CrossFit Evolution


09.25.12 Tuesday

John Galt (aka Ward in real life)

MeatFest - this Saturday starting @ 2pm 

From Urban Dictionary:
Meat Fest: A gathering of friends where varieties of meat are consumed usually accompanied by large amounts of alcohol. 
Example: The summer meat fest included chicken, lobster, ribs, burgers and skewers on the BBQ and lots of beer.

Pre-WoD: If you can not perform Muscle Ups - do 5x3 Muscle Up Rows or Banded Muscle Ups

Practice Power Clean & Jerk, then
How high up the ladder can you go in 15 mins of:
1 Handstand Push-up (25's+ABMAT/Regionals standard)
 1 Power Clean (pick your load)
2 Handstand Push-ups
 1 Power Clean
3 Handstand Push-ups... 

For Rx+ use 45's+ABMAT (Men & Women)

Notes: For the Practice - build up to a heavy single Power Clean & Jerk. If your Jerk is the weak link - build up to 80% or so of your max C&J & then go up by small jumps to improve overhead consistency. Use 85-90% of the day's max for the Ladder.

Post loads & scores to comments. 

09.24.12 Monday

Andy E's story:
"After being in the military for 8 years and realizing it was a young man’s game, I got complacent, and that’s never a good thing. I was 57 lbs overweight, and doing the simple gym routine was not helping me in any way. Then I found 
CrossFit Evolution. It took a few weeks of research and wondering if I could actually pull off the things they do every day. On day 1, I was smoked but also motivated to go back for more. And in 6 months the amazing crew at CFEvo had me back to a baseline level of fitness and down 40Lbs. In another 6 months I was better than I was at 21 and realizing it was no longer a young man’s game any more, as I blew past 19 year old kids on PFT’s. And everything after that has just been continued increase in performance and all around athleticism."

Practice Squat Snatch, then

In 15 mins:
Run 1 mile for time, then
Perform max rep Thrusters in the time remaining (95/63). 

For Rx+ run 1.5 mile & do Thrusters with 115/73. 

Post loads & scores to comments. 

09.22.12 Saturday


Front Squat 1-1-1-1-1, then

With a continuously running clock do 1 Power Clean on the 1st minute, 2 Power Cleans on the 2nd, 3 on the 3rd... Continue as long as possible. Fraction sets if needed. Use 50-60% of your 1RM Front Squat.

Post loads & scores to comments.


09.21.12 Friday


Practice Muscle Ups, then 

Rack Jerk 1-1-1-1-1

Notes: For the Muscle Up Practice - if you can do MU's - then do EMOM (Every Minute On the Minute) for 10 minutes: 1 Muscle Up/min if you can do between 1 & 4 unbroken MU. If you can do 5 or more UB - do 1/3 of your max MU's each minute (if you can do 5 - do 2 MU's/min; if you can do 10 - do 3 MU's/min etc). If you can't do MU's or not consistent at them - do 2-3 Band MU's EMOM for 10 mins. If that is not possible - do 3-5 Ring Dips (assisted or not)/3-5 Ring Push-ups EMOM for 10 mins. If you've done Thur WoD - then do 3-5 DH Pull-ups instead of Dips/Push-ups.

On the Rack Jerk - warm-up with doubles (unbroken) until about 70-80% of 1RM & then do singles. 

Post loads to comments.


09.20.12 Thursday

Split Jerk practice

50 Push-ups (hand release; thighs may not touch the ground)
 5 Hang Squat Cleans (pick your load; belts are ok)
  5 Rope Climbs
30 Push-ups 
 3 Hang Squat Cleans
  3 Rope Climbs
10 Push-ups
 1 Hang Squat Clean
  1 Rope Climb
1 mile Run

For Rx- do regular Push-ups, do 1 Rope Climb each time (instead of 5-3-1) & run 1/2 mile at the end.

Post times & loads to comments.


09.19.12 Wednesday

Tactical doing Burpee over Hurdle!

Hang Power Snatch + Power Snatch 1-1-1-1-1 (unbroken), then

How many rounds can you do in 9 mins of:
9 Pull-ups
9 Swings (55/35)
9 Wall Balls (20/10 or 14)

For Rx+ do CTB Pull-ups, swing 70/55 & do DB Thrusters with 2x35/2x25

Post loads & scores to comments. 


09.18.12 Tuesday

CFEvo Magnet collection is growing! Remember - if you travel somewhere - bring back a magnet for the fridge!

Front Squat 5-5-5-5-5, then

15-12-9 reps for time of:
 Box Jumps (24/20)
 Handstand Push-ups (regular/abmat)
 Sumo Deadlift High Pulls (55/35)

For Rx+ do Lateral Box Jumps, Handstand Push-ups within 3' of width & do SDHP's with 75/55. 

Post times to comments. 
 Chart of Progress: Terrible->Sucky->Below Average->Okay->Above Average->Pretty Good->Awesome->Elite

09.17.12 Monday

Practice Clean & Jerk, then

How many rounds can you do in 12 mins of:
 21 Double Unders
 7 Burpees

For Rx+ do 50 DU's & increase the Burpees by 7 every round:
 Round 1: 50 DU's + 7 Burpees
 Round 2: 50 DU's + 14 Burpees
 Round 3: 50 DU's + 21 Burpees...

Post loads & scores to comments.