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Deadlifts- Every 2 min, on the 2 min for 4 rounds, complete 5 touch and go deadlifts.
These set and reps should emphasize technique and speed over absolute load.  All sets 60-70%, No Misses!
Partner Workout!
20 min AMRAP:

  • 5 HSPU
  • 10 Wall balls
  • 15 KB swings

As one partner starts the round, the other must run 400 m. As you return from the run, pick up where your partner left off in the round.
L1: 20/14, 53/35   L2: 14/12, 35/25,    L3: 12/10, 25, DB  press
Good Info!

Weekly Recap!

I could be wrong, but I think we broke an Evviva PR record on Thursday. Nineteen people PR’d their front squat. Boom!
Remember that this Saturday and Sunday is the Sasquatch Throwdown! Louisa is tackling the women’s RX division and Mandy and Sarah will represent Evviva in the team competition. Try to carve out some time next weekend to check out the competition and cheer on the ladies.  Let’s represent Evviva and support the community! The event is sponsored by The Eugene Emeralds and Track Town CrossFit and will take place at PK Park. Tickets are $6 and a portion of the proceeds will benefit the Looking Glass, a support center for children and families in Lane County.
Visit to learn more.
Getting injured sucks. Most CrossFitters manage nagging injuries on a regular basis. Common ones are strains to low back, shoulders, wrists and knees. Strains happen when there is a combination of heavy loads, too much volume, and/or poor technique.
Injuries are inevitable at some point in our lives and they throw a mental and physical wrench into your training plan; however, when your shoulders or knees are constantly “tweaked,” it’s time to assess what’s really going on.
Complaining about your shoulder pain before hitting a WOD with push press and pull-ups isn’t a good idea. Ignoring the signs won’t make the pain magically go away and wearing out your body when you already have a strain is a bad idea. Instead, we can choose to be smart about taking care of minor aches and pains before they become serious injuries.
Here are few tips that might help you stay pain free.

  • Find the root of your problem. With an injury, you’ll have to deal with compensatory changes in mechanics and likely secondary injuries due to changes in mechanical loading. For example, last fall I struggled with a bout of bicipital tendonitis. Even after resting and scaling a few WODs, the pain persisted. As it turns out, the discomfort in my arms was caused by an extremely tight upper back and my body was compensating for the fact that my back muscles weren’t firing properly. Now that I know the root of the problem, I make a conscious effort to keep my upper back and shoulders healthy to avoid this problem.
  • Work on mobility and flexibility.  Good technique equals less chance of an injury. Integrating a few minutes of mobility into your weekly routine will greatly increase your flexibility and range of motion. Scale appropriately and don’t cheat the movement.
  • Turn out the lights. Your body heals while you’re asleep, so get a solid 7-8 hours of sleep each night to maintain a sound mind and body.
  • Take time off. If you find yourself saying, “I feel beat up,” on a weekly basis, maybe its time to take a day or (gasp!) two off to recover. I get it. No one wants to miss out on a WOD due to an injury. But guess what? There’s always going to be an awesome WOD.  Plus, our body is actually fairly good at fixing itself. When we get injured, there is an inflammatory reaction that kickstarts the healing process. If we address the issue early, minor injuries heal relatively quickly. The trouble starts when you wait too long and the injury becomes chronic, leading to changes in the integrity of the tissue structures, which ultimately makes it harder for the tissues to heal effectively.  This is part of the reason why nagging injuries take longer to heal and require you to modify your training for longer periods of time.

Remember that you don’t have to throw in the towel and completely give up when you’re dealing with aches and pains. Do what you can to maintain your strength, but be patient and above all, listen to your body.
Be responsible and know when it’s time to take a step back, address the issue, and take care of your body.
Legs feed the wolf!
Michelle Baumann