CrossFit Evergreen – CrossFit

“Live life on purpose.” Simon Sinek

As simple as this sounds, every action we take in our lives should have a clear and defined purpose.

As an analogy, let’s use money. When we spend money, there’s a reason. Food for tonight’s dinner, a new pair of shoes, gasoline, etc. It’s very easy to justify. We would never throw our money into the wind. Yet,… we can often find ourselves doing just that with our time.

Unlike money, which can cycle back around on that next paycheck, we don’t get restocked on time. Be it a morbid thought, we know our days here are unlimited; time is our most precious, irreplaceable resource.

As we move through our day, take an objective look at the actions we take. Like a CFO analyzing a day of business, reflect tonight on where we spent our time. Because at “years-end-summary,” when our time comes: let’s be proud about how we chose to spend those resources. We only get one chance to do so.

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Warm-up

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A light at the end of the tunnel (Time)

30-25-20-15-10 each of:

– ski erg calories

– kettlebell swings 24/16 (green/yellow)

– abmat situps Rx+: GHD

directly into:

– 150 single KB OH alternating stationary lunge (75 each leg)
– try to complete the KB swings and sit ups in no more than 2 sets.

– sub: front rack or reduced weight for the OH lunges

Metcon (No Measure)

3 giant sets of:

– 20s single arm row static hold (each arm)

– 14 single legged Romanian KB deadlifts (7 each)

– 14 single arm KB Arnold presses (7 each)
– yes, we are going to try a “no measure” movement again.

– this is for quality of movement

– choose a difficulty level that allows us to complete the entire giant set with NMT 2 breaks

CrossFit Evergreen – CrossFit

“I was complaining I had no shoes, until I met a man who had no feet.” Confucius

a short story to share. A man went into a shop top order some flowers to be sent to his mother as a gift. She lived 200 miles away.

As he got out of his car to go into the shop he noticed a young girl sitting on the curb sobbing. He asked her what was wrong and she replied, “I wanted to buy a red rose for my mother, but I only have .75 cents and roses cost two dollars. The man smiled and said, “Come on in with me. I’ll buy you a rose.” He bought the little girl her rose and ordered his mother’s flowers.

As they were leaving he offered the girl a ride home. She said yes please! You can take me to my Mother. She directed him to the cemetery where she placed the rose on the freshly dug grave.

The man returned to the flower shop, cancelled the gift order to his mother, picked up a bouquet and drove the two hundred miles to his mother’s house.

At times, we can take many such relationships with our family and friends for granted. Let’s think about this.

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Warm-up

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“Deads” (AMRAP – Rounds and Reps)

5 min AMRAP of:

– 50/35 cal Echo Bike

– deadlift AMRAP in remaining time 185/135

5 min rest

5 min AMRAP of:

– 35/25 cal Echo bike

deadlift AMRAP in remaining time 225/155

5 min rest

5 min AMRAP of:

20/15 cal Echo Bike

– deadlift AMRAP in remaining time 245/165

CrossFit Evergreen – CrossFit

“I attribute my success to this – I never gave or took, any excuse.” Florence Nightingale

The terrifying thing about excuses, is that it blinds us to our next move. If we excuse or try to justify a misstep, we at a subconscious level tell ourselves that this is “out of my control.” That this was a fluke, or a chance event, and there’s nothing I could do differently next time.

On the flip side, owning what happens is not about beating ourselves up or throwing pity parties. It’s solely so that we can open our vision on where to go next. To see the lesson in front of us.

Excuses are contagious, and horribly damaging. Let’s take the opposite road, as growth begins with responsibility.

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Warm-up

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Cho to-go (AMRAP – Rounds and Reps)

5 min AMRAP of:

– 40/30 cal row

– 20 box jump overs (step ups) 24/20

-AMRAP of Macho man

MRx: 115/85, Rx: 135/95, Rx+: 155/105

Rest 5 minutes

5 min AMRAP of:

– 30/24 cal row

– 15 box jump overs

– AMRAP of Macho man

Rest 5 minutes

5 min AMRAP of:

– 20/15 cal row

– 10 box jump overs

– AMRAP of Macho man

1 rd of Macho man is:

– 3 power cleans

– 3 front squats

– 3 push jerks

SCORE IS RDS & REPS OF MACHO MAN
– pick a weight you can cycle 15+ times unbroken

– go steady on the row and box jump overs

– go right to the barbell, before you think you are ready!

Body Armor Finisher (Time)

3 giant sets of:

– 25 M&M’s

– 10 db bench press 55/25

– max strict pull-ups

Rest 1 minute between sets
– total strict pull ups will go in the comment box

CrossFit Evergreen – CrossFit

“Don’t judge each day by the harvest you reap, but rather by the seeds you plant.” – Robert Lewis Stevensen
The definition of success is whatever we make of it.
Many directly link results to success. And the lack thereof, to failure. But what if we reshaped that way of thinking. What we measured success, as the seeds we “plant for tomorrow”? What if we decide that a successful day is deemed so purely by how much we learned?
We can view days as tests. or we can view days as opportunities. Time to go tend to the field.

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Warm-up

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“Double Edged” (Time)

8 Rounds (Time)
500 meter Bike

30 Heavy Rope Double-Unders

10 Burpee Box Jump-Overs (24/20)

Can do box step overs.

Conditioning Pacer, mental note on rounds 1 and 5 to reflect on pacing. Push the bike, pace burpee’s, aggressive transitions.

“Hanstand Push-Up Row” (Time)

15 Deficit Strict Handstand Push-Ups (45/25)

25 Kipping Handstand Push-Ups (45/25)

On the 0:00, and every 2:00 thereafter:

15/12 Calorie Row
Workout starts with the row, remaining time goes towards HSPU reps. Shoot for being off the row by 1:00, leaving at least a full minute for HSPU.

Break sets before we slow with fatigue. Quick transitions in a out of rower. (This is for Scott G.)

CrossFit Evergreen – CrossFit

“Every action you take is a vote for the type of a person you wish to become. No single instance will transform your beliefs, but as the votes build up, so does the evidence of your new identity.” James Clear

If someone has 10 coins, are they rich? Let’s say no. What if they have 100 coins? Probably not. What about 1000 coins?
There is a tipping point. A number where our answer changes to yes. It actually narrows down to a single coin where that takes place.

But we know it wasn’t “just” the single coin. It was the culmination of the many before. We can apply this same logic to our identity. By itself, walking the shopping cart back to its home isn’t going to change who we are as an individual. By itself, picking up trash outside of the local school isn’t going to either. It’s the culmination, that will. These votes for who we are, seemingly small at the time, add up.

A pitfall in life is when we view instances throughout our day as insignificant. We tell ourselves, “this won’t make a difference.” Yet at the end of the day, just like the single coin, it’s all that matters.

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Warm-up

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Stamina Squats 66-68% (EMOM x 12)

On the minute x 12 (6 rds(

Min 1 – 3 front squats

min 2 – 6 back squats
– single barbell

– climbing back up the progression ladder

High Hang squat snatch (EMOM x 10)

On the minute x 10

– 1 high hang squat snatch
– recommended %

– set 1 – 62%

– set 2 – 67%

– set 3 – 72%

– set 4 – 75%

– set 5 – 78%

– set 6 81%

– sets 7-10 – 84%

– focus on technique not weight.

Top Shelf (AMRAP – Rounds and Reps)

15 min AMRAP:

– 21 wall balls 20/14

– 12 power snatches

– 15 toes to bar

– 12 OH squats

MRx: 75/55, Rx: 95/65, Rx+: 115/85
– barbell weight should be something you could power snatch 21+ reps unbroken

– start slower than you think you need to

CrossFit Evergreen – CrossFit

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Warm-up

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Double-Unders (3 attempts for max reps)

even if you don’t have double unders give it a try at leastonce

DBS Buster (Dormant Butt Syndrome) (Time)

3 Giant Sets:

– 10 Good Mornings 75/55

– 20 Box Step-Ups 20/16

– 30 Glute Bridges 135/95

– 40 AbMat Sit-Ups