I noticed on their site that the Workout Of the Day was "300" which made me a little extra motivated to get up into the pines. I knew that it would take 30+ minutes to get there from Denver so we would be cutting it close to make the 12:15 class. Georgia called ahead and let them know that we may be arriving right at the start of class and to make sure that it was okay that we dropped in. Mike let us know that we were more than welcome but this was a very challenging workout. GA said, "Listen, I am awesome and won't have any problem crushing this thing like an empty Dr. Pepper can!" (okay, she probably didn't say any of that...)
We arrived right at 12:15 which is poor form but Mike and Allison were both so inviting and didn't seem annoyed at all. They were very welcoming. The class of about five others were already warming up. After filling out the necessary waiver, GA and I jumped in.
There was some small construction projects going on which I always appreciate. It looked like they were in the process of building a kids play area. I honestly appreciate that little bit of dust on the floor. CF gym owners have so much on their plate with programming and coaching and marketing and all the little tedious parts of running a business. When I see that they are also working to improve their space for the sake of their members it makes me very happy! This is a community, and it was clear that Mike was making an effort to make his space better for his community members. Thumbs up!
The Warm Up:
The warm up was appropriate. We went through a series of mobility movements and dynamic stretches as a class. We then performed 4 sets of 10 med ball squat cleans. The instruction for this movement was good. I believe that they had been working on it for consecutive days, everyone in the class seemed to show proficiency.
The explanation of each of the movements for the workout was quick. We had a couple of minutes to set up. The workout began with very little warning, just the "Going in 10 seconds" Depending on the experience level of the class this can be helpful. I always try to give people a two minute warning so they can go to the bathroom or grab a quick drink, or tie their shoes.
The WOD:
"300"
25 Pull ups
50 dead lifts (135/95#)
50 box jumps (24/20")
50 push ups
50 wipers (holding a 135/95# bar overhead)
50 kettle bell clean & press (35/25#)
25 pull ups
Time- 14:07RX
Personally I LOVE chippers like this. I love that when I am done with box jumps I don't have to go back to them. The wipers were the slowest movement for me. I had to set the bar down after the first 30. I suppose I could have kept going but I watched a friend drop that much weight on his face once and let's just say.... he ain't that pretty anymore! actually, he wasn't really that pretty before that happened. Our coach was very helpful. I saw her help a couple of athletes that were having some issues with mechanics. I think this is a necessary part of being a coach. Although we do everything we can to motivate athletes, our job is not to be a cheerleader. Our job is to correct things that need correcting. Our job is to stop you if you are doing something incorrectly, regardless if that results in a slightly slower time. This is exactly what she did. Thumbs up! I have watched "coaches" at other gyms look at, and walk past athletes using terrible form. Do your job!!
Is this good form?? I say..... indeed!
The cash out was 100 flutter kicks. I didn't do this because I knew that I had another training session later in the day. Also, I am a weak little thing that trembles at the thought of doing more work than I absolutely have to! The T-Shirt:
I actually start looking for where they keep the shirts right when I walk in now. I am officially THAT guy! T-shirts were on order so they didn't have any on hand. (sad leo)
In an effort to keep me from balling uncontrollably, Allison promised that she would email me as soon as they came in. I felt better and wiped the tears from my cheeks.
As we left in search of some delicious chocolate milk we noticed the Walgreen's across the street offered the same deal that CrossFit Evergreen does.....
The Score:
Beautiful people, beautiful views, fun chipper WOD, friendly coaches, and the BEST oly bars I have seen at any gym I have visited to date (seriously their barbells were awesome!) gives CF Evergreen a score of .... "Nate" RXd
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