2209, 2023

CrossFit – Fri, Sep 22

CrossFit Evergreen – CrossFit


“What is important is seldom urgent, and what is urgent is seldom important.” – Dwight Eisenhower

Dwight Eisenhower lived one of the most productive lives you can imagine. It comes with no surprise that his methods for time management have been studied by many.

He creates for us a divide between two categories – urgent tasks, and important tasks.

Urgent tasks are things that you feel like you need to react to. Emails, phone calls, texts, “the news”. Meanwhile, important tasks are things that contribute to our long-term goals.

Said another way, urgent things often distract us from important things. They attempt to pull the veil over our eyes and *seem* like the things we should be doing right now.

If we can cut the fluff – the wasted minutes – and apply those towards what actually moves us forward… we’re in for a great ride. The opposite is also true. If we get caught up in only the urgent tasks, we can go through a whole day, busy-as-ever, and feel like we got *absolutely nothing* accomplished.

Let’s take note of what we do today with a critical eye. And let’s cut the fluff.

Deadlift (Deadlift

On the 2:00 x 5 Sets:
2 Deadlifts

*Use The Same Weight Across

– Aim to perform all sets at a weight that is between 85-90% of your 1RM deadlift.

– Reps should be completed unbroken each set.

– Score: Loading Used Across


10 Empty Barbell Deadlifts

7 Light Reps

5 Moderate Reps

3 Slightly Heavier Reps

Build To Working Weight


– Sub Dumbbells

Bell (Time)

3 Rounds for Time

21 Deadlifts (185/135 lb)

15 Pull-Ups

9 Front Squats (185/135 lb)
In honor of Air Force Senior Airman Bryan R. Bell, 23, of Erie, Pennsylvania, died January 5, 2012
To learn more about Bell click here
– Overview: Athletes should aim to move through this workout at their maximum sustainable pace. The biggest notable here will be the heavier front squats. Let’s make the main focus getting these completed in as little sets as possible each round.

– Deadlifts: Loading should not exceed 65% of your 1RM clean (being able to clean/front squat will be the limiting factor). Reps should be completed in 1:30 or less each round.

– Pull-Ups: Reps should be completed in 1:30 or less each round.

– Front Squats: Reps should be completed in 1:00 or less each round.

– Score: Total Time

– It may seem silly, but we should think about breaking up the deadlifts early to save our energy for the pull-ups and front squats. A quick break can go a long way for our grip and our back. Let’s aim for 2-3 sets.

– Aim to complete the pull-ups in 1-3 sets.

– If we can squeeze out unbroken sets of front squats, that will be a bigger separator in this workout.



– Reduce Loading

– Reduce Reps

– Sub Dumbbells or Kettlebells

– Good Mornings

– Kettlebell Sumo Deadlift


– Reduce Reps

– Banded

– Strict

– Ring Rows

– Alternating Dumbbell Plank Rows


– Reduce Loading

– Reduce Reps

– Sub Dumbbells

– Sub Barbell

– 2x Air Squats

2109, 2023

CrossFit – Thu, Sep 21

CrossFit Evergreen – CrossFit


“If you want to be truly successful at it, you cannot be content with pretty good.” – Tim Grover

“Pretty good” is decent.

“Pretty good” is average.

“Pretty good” checks the box.

“Pretty good”… is the enemy of excellence.

How we do anything is how we do everything… and there is nothing in life that is worth doing half-assed.

Reflecting back on this week, let’s be critical with ourselves. What actions have been “pretty good”? It’s rare for situations to happen just once. We can almost guarantee they are coming around for a second go, and sooner than we think. Let’s take those “pretty goods”… and make them great.

Run It (AMRAP – Rounds and Reps)

25 Minute AMRAP

– 5 Toes To Bar

– 10 Push Ups

– 15 Air Squats

– 200 M Run
Find a good pace to chip through this AMRAP.

Score: Rounds and Reps



– Toes as high as possible

– Knee ups

– VUps or Sit-Ups


– hand release

– bar push ups


– to a ball or box

200 M RUN

– 250 m Row

– 200 m Ski

– 8 Cal. Bike

Stretches (No Measure)

– Couch Stretch 1:00 min per leg
– Pigeon Stretch 1:00 min per leg
– Puppy Pose with Frog legs Stretch 1:00
– Scorpions: 30 Seconds each side
– Banded Hamstring Stretch 1:00 min per leg

2009, 2023

CrossFit – Wed, Sep 20

CrossFit Evergreen – CrossFit


“If you aim at nothing, don’t worry… we’ll hit it.”

A clear and defined goal seems like an obvious first step. It is however often missed.

It’s not that we don’t have any general goals or directions in mind… it’s that we tend to lack *crystal clear specificity*. We lack concrete intentions. And when we hit the chaotic storm that is life, we don’t have the foundation we need to stand on.

If we have to pause to think about what our goals are, we haven’t yet defined them to the extent we need. Something is missing. They need to come to mind in the blink of an eye, as if it’s a subconscious reaction.

Let it be specific, measurable, and actionable.

“I need to get better with money”, turns into “I will have $40 of each paycheck transferred to my retirement account.” “I want to get fitter”, turns into “I will eat 3 quality meals per day, 6 days per week, and go to the gym on Mon/Tue/Wed, Fri/Sat”. “I want to have better presentation skills”, turns into “I will take the improv class in my city every Monday for the next six weeks”.

Be intentional. Specificity is everything.

Power Clean (Power Clean

5 Power Cleans @ 75%
4 Power Cleans @ 78%
3 Power Cleans @ 80%
2 Power Cleans @ 83%
1 Power Clean @ 85%
5 Power Cleans @ 78%
4 Power Cleans @ 80%
3 Power Cleans @ 83%
2 Power Cleans @ 85%
1 Power Clean @ 88%)

– All cleans must be caught above parallel. Sets can be completed touch and go or as singles.

– We will build in weight, come back down, then build again starting at a slightly heavier weight than before.

– Score: Loading Of Last Set Only @ 88%


With An Empty Barbell:

5 Good Mornings

5 Elbow Rotations

5 Deadlifts

5 Hang Power Cleans

5 Power Cleans

With A Light Weight:

5 Power Cleans

With A Moderate Weight:

3 Power Cleans

Build To 75%


– Reduce Starting Percentage

– Reduce Reps

– Hang Power Cleans

– Sub Dumbbells

Boat Grace (Time)

“Boat Grace”

For Time (15 Minute Cap):

1,000/900 Meter Row

10 Clean & Jerks

750/675 Meter Row

10 Clean & Jerks

500/450 Meter Row

10 Clean & Jerks

Barbell: MRx: 95/55, Rx: 115/75, Rx+: 135/95

– Overview: Athletes will chip away at their row meters and clean and jerks in this couplet at their threshold pace. Each time they hop back on the rower, there will be less row meters to complete than the previous round.

– Row: Athletes should be able to complete each row in roughly 4:00 or less, 3:00 or less, and 2:00 or less.

– Clean & Jerks: Loading should not exceed 60% of your 1RM clean & jerk. Each set of 10 should take 1:30 or less to complete.

– Score: Total Time
– Let’s choose to push 1 out of the 2 movements today and use the other to recover.

– If we choose to push the barbell, athletes should aim to hold on for 1-2 sets on each set of 10 clean and jerks. The pace on the row should allow for athletes to stick to their plan on the barbell.

– If we choose to push the row, let’s go right to singles on the barbell. Athletes can aim to hold a more aggressive pace on the row.



– Reduce Loading

– Reduce Reps

– Power Clean Only

– Push Jerk Only

– Sub Dumbbells

– Kettlebell Swing

1,000/900 METER ROW

– Reduce Distance

– 4:00 Time Cap

– 800/720m Ski

– 2000/1800m Bike (Any)

– 800m Run

– 600m Air Run

750/675 METER ROW

– Reduce Distance

– 3:00 Time Cap

– 600/540m Ski

– 1,500/1,350m Bike (Any)

– 600m Run

– 450m Air Run

500/450 METER ROW

– Reduce Distance

– 2:00 Time Cap

– 400/360m Ski

– 1,000/900m Bike (Any)

– 400m Run

– 300m Air Run

1909, 2023

CrossFit – Tue, Sep 19

CrossFit Evergreen – CrossFit


“Water the flowers, not the weeds.”

Imagine your vision being a water hose.

And wherever your attention goes, you water.

Because whatever we end up watering… grows.

Every day, we are going to spend our water (our thoughts)on something. And there is a finite amount that we get to spend. If we choose to spend it on the weeds, those thoughts will grow stronger. Purely for the visualization, imagine gossip, and where that takes us.

Check in with ourselves today.

Are we watering the flowers, or the weeds?

Bench Press (Bench Press

Set 1: 10 Bench Press @ 58%
Set 2: 8 Bench Press @ 67%
Set 3 6 Bench Press @ 76%
Set 4: 10 Bench Press @ 61%
Set 5: 8 Bench Press @ 70%
Set 6: 6 Bench Press @ 79% )

– Barbell should be taken from a rack.

– Reps should be performed unbroken each set.

– If you don’t have a spotter, do not use collars on the bar for safety incase you miss a rep and need to dump the bar.

– Score:Enter loading of the last set only. Set 6 @79%


10 Push-Ups

10 Empty Barbell Bench Press

Build To 58%


– Reduce Reps

– Sub Dumbbells

– Floor Press

Kelly (Time)

5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#
– Overview: This is a repeat workout from 9/20/2022. In this classic CrossFit benchmark workout, athletes will be challenged to hold on for big sets of wallballs while pacing the run and box jumps in a way that will allow them to stick to those bigger sets.

– Run: Should be completed in 2:15 or less.

– Box Jumps: Stand all the way up on the box. Reps should be completed in 1:15 or less.

– Wallballs: Reps should be completed in 1:30 or less.

– Score: Total time.

– Run at a pace that allows you to excel on the indoor movements. Only put the foot on the gas pedal if you are confident you can get right to work on the box jumps that follow.

– Find a steady, consistent pace on the box jumps.

– Break the wallballs in a way that will allow you to rest for as little time between sets as possible. 5’s, 6’s, 8-8-7-7, 12-10-8, or 18-12 are some options for sets.

– Major goal in this workout is to stay in motion.



– Reduce Distance

– 500/450m Row

– 400/350m Ski

– 1000/800m Bike

– 300m Air Run


– Reduce Reps

– Reduce Box Height

– Box Step-Ups

– Broad Jumps

– 15/12 Cal Bike Erg

– 12/10 Cal Assault or Echo Bike


– Reduce Reps

– Reduce Loading

– Reduce Target Height

– Single Dumbbell Goblet Thrusters

1809, 2023

CrossFit – Mon, Sep 18

CrossFit Evergreen – CrossFit


“Hope and despair are both self-fulfilling prophecies.” – Ernest Hemingway

If you are in the market for a blue Honda, all you see on the road are blue Hondas. It’s as if they are seemingly everywhere. In every intersection, passing us on the highway, and at the gas station.

Yet, they were there the whole time. We as humans have what’s called the “Reticular Activation System”, which helps us see more of what we’re actively thinking about.

It’s actually a survival mechanism. If we needed to look for food because we were about to starve, we prime our senses to find it. Or if danger was close by in the form of a man-eating predator, we’d prioritize our senses to be very aware of potential attackers. It’s an incredible level of focus that we don’t realize we’re using, where our subconscious and conscious work together.

We’ve witnessed the effects of where our focus goes. It’s an absolute weapon, and has the ability to bring whatever we’re focused on, into reality.

Today… are we focused on what might go wrong?

Or are we focused on what we need to do, to make it go right?

Front Squat (Front Squat

On the 2:00 x 5 Sets:
2 Front Squats

*Use The Same Weight Across

– Aim to complete the 5×2 at 85-90% of your 1RM or something slightly heavier than last week’s 5×3.

– Barbell should come from a rack.

– Reps must be completed unbroken each set. Athletes can pause in the front rack standing tall between reps if needed.

– Score: Enter Loading


1:00 Bottom Of Air Squat Hold

10 Air Squats

30s Empty Barbell Bottom of Front Squat Hold

10 Empty Barbell Front Squats

5 Front Squats (Light Weight)

3 Front Squats (Moderate Weight)

Build To Working Weight


– Reduce Reps

– Increase Rest

– Sub Dumbbells

Flying Somewhere? (AMRAP – Rounds and Reps)

“Flying Somewhere?”


7 Dumbbell Snatches (R)

7 Dumbbell Snatches (L)

.5/.45 KM Bike Erg

3 Rope Climbs (15ft.)

Dumbbell: MRx: 30/15, Rx: 40/25, Rx+: 70/50

– Overview: Athletes should aim to move at their threshold pace throughout this workout. Grip, bicep, and midline fatigue will be something athletes should consider when choosing their pace in this workout.

– DB Snatch: All 14 reps should take 1:00 or less to complete.

– Bike: The .5/.45 KM should be completed in 1:00 or less.

– Rope Climbs: All 3 reps should be completed in 1:30 or less.

– Score: Rounds + Reps
– Even with the dumbbell being on the heavier side, let’s see if we can complete all the snatches without taking a break here. Once you finish all 7 on the right arm, try to quickly transition to the left arm.

– The bike would be the least important place to push here. Let’s use this as a recovery today.

– Let’s see if we can complete 1 rope climb every 30s or less. Focus on strong foot clamps and avoid having the feet slide as you stand.



– Reduce Loading

– Reduce Reps

– Hang Power Snatches

– Kettlebell Swings

– Empty Barbell Hang Power Snatches


– Reduce Distance

– 1:00 Time Cap

– 250/225m Row

– 200/180m Ski

– 200m Run

– 150m Air Run


– Reduce Height

– 5 Strict Pull-Ups = 1 Rope

– 5 Toes To Bar = 1 Rope

– 6 Alternating Dumbbell Plank Rows = 1 Rope

– Lay to Stand Climb

Accessory Burn (No Measure)

3 Sets of 20 Reps

– GHD Sit-Ups (Weighted Ab-Mat Sit-Ups)

– Jumping Lunges (Reverse Lunges) 10 each leg

1609, 2023

CrossFit – Sat, Sep 16

CrossFit Evergreen – CrossFit

Add it up (Weight)

With a 40 minute time cap do the following for weight:

– 30 C&J

– 50 weighted sit ups

– 100 battle ropes

– 50 db rows

– 50 db curls

– 50 weighted sit ups

– 30 slam ball over the shoulder
– you pick the weight

– curls & rows count twice (once for each arm)

– sit up weight only counts the added weight

– battle ropes count 100 lbs

– Yes, you do the math at the end!

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