Mike Evans coaches the Rockwell Championship workout Lucky 7's, calling reps and timing as athletes move through squats and other movements. The bar is loaded to 295 lb, and the workout includes 50-lb dumbbells and a 36-inch box. Between sets, Evans chats with athletes about Ramadan, swim lessons, and their dogs.
Mike Evans, CrossFit Lehigh, Rockwell Championship, 19.5, Lucky 7s, and 19.5B. Right now on the bar we got 295, 10s, 25, 45s, a 45-pound bar. We got 10s on the ground, 2.5s, um, we got, um, 50-pound dumbbells. Dumbbells. Right now we got a box, it's 36 inches, 24 inches deep. And it's game time. Hey Danny, when they're done with the ramadhan, you want to throw some music back on? Unless it's too loud for your class, you're good. Okay. Um, all right. Let's go, squats! Rep! Okay, 10:20. You got till 14 minutes. Yeah. Hi, great. 3 and a half minutes. Anytime. Why are you late? Can I squeeze you in? My kids' swim lessons. They end at 4:30, so I will either be like 15 minutes, 20 minutes late to 4:30 class, or I can just drop them off and come by myself. How's your dog? What's that? How's your dog? Awesome. You happy with him? He doesn't go upstairs, but it's like he won't come into our house. He's like freaked out upstairs. Did he like cry at all at night? Like the first time? That's good. That's like puppy. He's not puppy, right? He's 3. He's great. He's awesome. Your kids excited about it? They love it. Yeah, they love it. All right, Michael, 11:30. No, he's got, he's got 2 and a half minutes to This is 7 rep max. Let's go, buddy, you're fine. 2 minutes. Wow, okay, 15 seconds. All right, let's have you come over here to this line. We're going to have you start now with 3 air squats. 3 air squats one hand, 3 air squats the other. Okay, let's go! Strong! Let's go! 3 and a half, let's go! Huh, let's go! Come on, push! Stay tight, let's go! Nice, one more, let's go! Let's go! Come on! Okay, good. Two more. Deep breaths. Plenty of time. 50 seconds. Stay tight. Come on! Strong! Let's go! Nice, dude!
