CrossFit Evolve - Fort Collins, Colorado

Wednesday 120523

Strength

Weighted pull-ups

5 - 5 - 3 - 3 - 1 - 1 - 1

WOD

Complete as many rounds as possible in 8 minutes of:

20 Snatches, 50% 1RM

30 Push Jerks, weight used for snatch

40 Deadlifts, weight used for snatch

Josh standing tall!

Today we have some weighted pull-ups. We've also seen some strict pull-ups lately. What's the deal? Well, Ryan and I learned a great deal at the CF gymnastics cert we attended. One of the big take-home themes is that as CrossFitters we can sometimes replace strength with momentum. How many of you can rip out a sequence of kipping pull-ups but struggle to get just a few strict pull-ups? It happens. If you remember Gino talking about strength as a cup that holds our skills, you'll recall that when we get stronger, our cup gets bigger and we increase our ability to achieve competence at the high-skill movements we love. Following that logic, if we get stronger by working on strict, weighted pull-ups, it will not only make us stronger overall, it will increase our ability to rep out some sweet butterfly-dolphin-kick-hollow-position-gymnastics-kipping-hips-to-bar pull-ups no problem. And that would be cool. So today, focuson keeping that tight, hollow position, pull with those big ol' muscles of your back, and get that chin ABOVE the bar. Nose to bar don't count!

Tuesday 120522

Skill

Toes-to-bar/Knees-to-elbows

WOD

Complete for time:

3 Rope climbs

7 rounds of:

7 Strict press, 50% 1RM

7 Ball slams, 40#/30#

7 Wall ball, 20#/14#

Then 3 rope climbs

Today we have a pain sandwhich...yum. Start with 3 rope climbs, 7 rounds in between, finish with 3 rope climbs. Bring your knee socks.

Hmmm.

Have trouble getting your hips into it? Is your pull a little weak or it comes a little early?Is your snatch not up to par? Maybe you need to jerk more? Get your mind out of the gutter, we're talking about your olympic lifts. Oly night is tonight (Tuesday) at 7 pm. We've been getting great feedback from the folks who are hitting it regularly. The oly lifts are tough, there's a lot of technique and skill that go into them. We have the best coaches around, but the fact is that when you take a lift like the snatch, put it in a 5 round WOD with some burpees and wall balls, it's extremely hard to focus on technique. Oly night is a skills and drills setting where we use light loads and focus on dialing things in. This is not a WOD. So come out tonight and get your fix. Be sure to sign up in MBO. See you there!

Monday 120521

Skill

Kettlebell thrusters

WOD

Complete for time:

3 - 6 - 9

Muscle-ups

Front squats, 60% 1RM

Bar-facing burpees

Ryan K pressing out!

Below is a slow-mo video of Camille Leblanc-Bazinet doing muscle-ups during last year's CF Games. There aren't too many videos capturing muscle-ups at 300 frames per second. Now keep in mind these aren't "gymnastics" MUs - these are MUs that are part of a WOD where you win if you get it done fast and they're being done by an experienced CFer. This is not a tutorial on how to do MUs, just a cool video. Check it...

 

Sunday 120520

Rest day!

Adam giving a clinic on squatting!

Saturday 120419

Teamwork Saturday!

"Partner Swap"

Complete in teams of 2 for reps and time:

Partner 1-KB swings 53/35#
Partner 2-Run 400m

5 burpee penalty each time partner 1 rests before Partner 2 returns

Swap

Partner 1-Wall Balls 20/14#
Partner 2- Pincher Grip walk 200m

5 burpee penalty each time partner 1 rests before partner 2 returns

Swap

Partner 1-Slam Balls 40/20#
Partner 2-Run 400m Backwards

5 Burpee penalty each time partner 1 rests before partner 2 returns

Swap

Bear season.

Friday 120518

Strength

Bench Press

8 x 3 @ 65% 1RM

Rest no more than :45 between sets

WOD

Complete 5 rounds for time:

5 Weighted push-ups, 45#/25#

150m sprint

5 Bar muscle-uops

150m sprint

Wendy T with a huge kip!

Monday May 28th is Memorial Day and once again we'll be particpating in Memorial Day Murph! Once again we'll honor Lt. Michael Murphy and all of those who have given their all for us. If you plan on participating on Memorial Day, please register at the site above. The cost is $35 and you get a shirt, which this year is brought to you by Forged which is awesome!

Below is a little info from their website. See you on Memorial Day morning!

WHO CAN PARTICIPATE: Anyone. You don't have to be a Navy SEAL (it just helps...)

WHAT IS MDM: A yearly Memorial Day Fundraiser based on a workout called "Murph" hosted at venues all over the country

WHEN: It is meant to be done on Memorial Day, however, can be done anytime the week before or after.

WHERE: Wherever you live. Many Crossfit gyms are hosting events, but it can be done anywhere you can run, do pull-ups, push-ups and squats.

WHY: To honor fallen military members with our pain and sweat, (some tears and blood too I'm sure), and to raise money for charities supporting military causes.

HOW MUCH: Registration is $35, and includes an awesome event shirt made by FORGED clothing.

WHERE DOES THE MONEY GO: All profits go to the charities listed. We have ZERO paid staff and little overhead (shirts, shipping and some banking fees).

News

"Murph" consists of the following:

• 1 Mile Run to start
• 100 Pull-ups
• 200 Push-ups
• 300 Squats
• 1 mile run to finish

For time: Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got body armor or a twenty pound vest, wear it.

There are many variations available, so anyone can do their own version of Murph. Do not be discouraged if you can’t do the entire workout (Not many can). The idea is to challenge yourself and do a little more a little faster every year.

About Us

We are a NOT FOR PROFIT organization looking to honor the memories of LT. Michael P. Murphy and all those who have given the ultimate sacrifice to protect our way of life. We have zero paid staff, and all financials will be made available to show where your hard-earned money is going.

Our Mission - Memorial Day Murph

To annually host a Memorial Day workout done to remember our fallen military members. The workout was a favorite of Navy SEAL and Medal of Honor recipient Michael Murphy, and is thus called “Murph”. Designed to attract a large number of participants and create a new Memorial Day tradition. It can be done within a week of Memorial Day and can be broken up to accommodate any fitness level, or set up into teams. It can be performed alone or part of a group, in a gym or track, or anywhere you can do pull-ups push-ups and run.

A Message from the Murphy Family

"We would like to extend our thanks to all who participated in the 2011 'Memorial Day Murph' named after our son Michael. 'Murph', which Michael originally dubbed Body Armor was a favorite workout of his. As a result of your generosity and participation, three (3) very worthy veterans charities benefited, including Michael's own tax exempt charity, the LT Michael P Murphy USN Memorial Scholarship Foundation. As a result of the funds raised by Memorial Day Murph, the Foundation endowed and funded a continuing scholarship in Michael's name at Penn State University, Michel's alma mater.

Memorial Day Murph 2012 will again be benefiting very worthy charities which assist veterans causes, therefore the Murphy family encourages your participation in this very worthy cause. Our family hopes that if this year's MDM is as successful as 2011, not only will the veterans charities benefit, but also the Murphy Foundation will endow and fund a scholarship through the Special Operations Warriors Foundation in Navy SEAL LT Michael P. Murphy's name. We urge your participation in this very worthy cause "Memorial Day Murph 2012' and thank you for supporting our warriors who lay everything on the line each and every day and deserve our support.

Daniel J. Murphy

Thursday 120517

Strength

Weighted Pull-ups

5 - 5- 3 - 3 - 1 - 1 - 1

WOD

21 - 15 - 9

Thrusters, 115#/75#

Double-unders

Ring rows

Run 400m between sets.

This WOD will have a 25:00 cap.

Allison getting those elbows!

Below is a video sent to me by Keane. It's awesome on many different levels. You know you've made it as a lifter when you have dudes in capris and flip-flops changing your weights out for you!

 

 

 

Wednesday 120516

Strength

Power Cleans

8 x 2 @ 65% 1RM

Rest no more than :45 between sets

WOD

Complete as many rounds as possible in 10 minutes of:

5 Kettlebell swings, 55#/35#

10 2-Squat box jumps, 24"/18"

5 1-Legged burpees

Sarah G and Carl playing catch!

Today we have some new movements. Check it....

 

Tuesday 120515

Skill

Ring In-and-outs, ring v-outs

WOD

Complete 3 rounds for time of:

8 Deadlifts, 70% 1RM

Run 800m

Dana moving fast!

If you plan on competing in the Colorado Open, now's the time. Registration goes live at 9am today (Tuesday). This is a huge event here in Colorado. If you wait to register, there's a good chance you're going to get shut out. Here's the details:

August 25-26th, 2012

Cost: $100

Open Division Athlete Limit: 180
Pro Division Athlete Limit: 48

In 2011, registration sold out in less than 3 days. This year the Open Division will sell out even faster. Please do not procrastinate. If you are serious about competing in this event, sign up early.

This is the fifth year that we have hosted the Colorado Open. It is going to be bigger and better than ever. We have made some significant changes in 2012. We have kept the number of competitors in the Open Division the same, while adding 48 additional slots for the new Pro Division.

Pro Division
The Pro division will feature CrossFit Games level programming. It will be heavy. It will have advanced gymnastics movements. It will challange anyone's fitness and skill level. Any movement that has ever been performed at the Reebok CrossFit Games is on the table.

Open Division
The programming for the Open Division will be a little bit different in 2012 as well. The weights will be slightly lighter than in the past and because of that, there will be NO SCALING. The weights and exercises that will be contested in the Open Division will allow any CrossFitter that can do the majority of CrossFit.com workouts as prescribed to complete the Colorado Open workouts without any problems. You will need to be able to do chin-over pullups, but you will not be required to do HSPUs or muscle-ups.

Potential movements and maximum weights
You can download the complete list of required movements and weights below. Remember, the weights listed are the maximum weights that you will be required to perform in a timed workout. The weights that we actually use could be less than the weight listed. But you should be capable of performing those movements with the listed weights.

Download the 2012 Open Movement List

And remember, the wall ball height is 10 feet. If you currently throw to a shorter target, you may want to make that change now.

Monday 120514

Strength

Power Snatch

Work up to a 1RM in 15:00

WOD

Death by Power Snatch

Complete 1 power snatch the first minute, 2 power snatches the second minute, 3 power snatches the third minute, etc. until you can't complete the number of reps within that minute.

Use 60% of the 1RM you established during the strength session.

Jenny ready to fly!

Today we're going to talk about balls. Not the kind you play sports with, but the kind you need to huck a heavy barbell over your head. No this post isn't for the fellas only, cause I know plenty of ladies with balls. This is more philosophical than literal. Subconsciously, if something heavy is over our head and falling towards us, we want to get out of the way. Nobody wants to get clocked in the noggin. The snatch and it's variations require us to fight that urge and pull ourselves under the bar as it begins it's descent back to earth, catching it in a solid overhead position. To get to that solid receiving position, we have to be directly under the barbell. Any hesitation and we miss the lift. Not a problem with PVC. Usually not a problem with an empty bar. But as the number of bumper plates grows, it gets harder and harder to make ourselves get under the bar with authority.

You've no doubt heard us say that we'd rather have you miss the bar behind versus in front, because if you miss it behind it at least shows you've got the confidence - I mean balls - to get under it. Another thing we talk about is owning the lift. You don't let that bar push you around. Get under it aggressively!

Today we're going to work up to a 1RM for the power snatch. You're going to need a healthy dose of technique, speed, power, and balls. Get after it!

Sunday 120513

Rest day!

Saturday 120512

Saturday Teamwork!

In teams of 2 complete:

3 rounds of:

6 Squat clean thrusters, 135#/95#

18 Toes-to-bar

Then buddy carry w/ KB

3 rounds of:

7 Wall climbs

21 Kettlebell swings, 55#/35#

Then buddy carry back w/ KB

The rounds will alternate between partners. So Team member 1 does round 1, then team member 2 does 1 round, team member 1 does 2nd round, team member 2 does 2nd round, etc.

Ryan G!