206, 2023

CrossFit – Fri, Jun 2

CrossFit Evergreen – CrossFit


“75% Emotional, 25% Physical”

It’s said that the hardest part about anything is starting. And that once we just take that first step, the successive action seems to just fall into place. And there’s absolutely merit to that… an object in motion tends to stay in motion (Newton).

But beyond the surface we want to recognize the truth about us as human beings… that we are emotional creatures. And that our ultimate success is less dependent on the physical actions we take, and more on the emotional backings behind them.

We can conceptualize “successful action” in this way: 25% of it is the physical side. The actual hands in the dirt, grunt work. This stuff matters, of course. But these specific and granular “whats” only account to a quarter of the recipe.

75% of it is the emotional side. The story that plays between our ears as we’re underway. We’re going to hit bumps in the road, and how we internalize obstacles determines our path forward more than anything else. How do we respond when it’s a “bad day?”, and we’re missing every single snatch attempt?

When we think about it that way, successful action isn’t just about what we’re doing, and far more about how we’re doing it. Despite the battle being in our hands, it’s won in our mind.

Squat Clean (Squat Clean

Build To A Heavy Set of 3

– Athletes should complete all the reps unbroken.

– Athletes should make no more than 5 attempts at their heavy set of 3.

– Score: Enter heaviest successful set of 3.

Warm Up

With An Empty Barbell:

5 Good Mornings

5 Strict Presses

5 Deadlifts

5 Power Cleans

5 Front Squats

5 Squat Cleans

With A Light Weight:

3 Squat Cleans

With A Moderate Weight:

2 Squat Cleans

…Keep making weight jumps until you are ready to attempt a heavy set of 3.


– Hang Squat Cleans

– Power Cleans

– Sub Dumbbells

Clean Plate Club (Time)

“Clean Plate Club”

5 Rounds For Time:
10-8-6-4-2 Squat Cleans
20/15 Calorie Row
10 Toes to Bar

BB-MRx: 95/55, Rx: 115/75, Rx+: 155/105
– Overview: Athletes will grind through this 5 round triplet at their threshold pace.

– Squat Cleans: Loading should not exceed 65% of your 1RM squat clean. Reps will decrease each round.

– Row: Calories should be completed in less than 1:30 each round.

– Toes To Bar: Reps should take less than 1:00 to complete each round.

– Score: Total Time

– The barbell can be completed in singles or touch and go sets. We want to choose a strategy here that will allow us to push the other 2 movements as well.

– Aim for a moderate pace on the row. It is likely that athletes will need about 30s to pick up speed after the squat cleans.

– Let’s see if we can get the toes to bar completed in 1-2 sets each round.



– Reduce Reps

– Reduce Loading

– Power Cleans

– Front Squats

– Sub Dumbbells

– 2x Squats Jumps


– Reduce Cals

– 1:30 Time Cap

– 20/15 Cal Bike Erg

– 15/12 Cal Assault or Echo oBike

– 15/12 Cal Ski

– 15/12 Cal Air Run

– 12 Shuttle Runs (25ft. Out + 25ft. Back)


– Reduce Reps

– Toes To As High As Possible

– Knees To Chest

– Sit-Ups

– Weighted Sit-Ups

106, 2023

CrossFit – Thu, Jun 1

CrossFit Evergreen – CrossFit


“Bread today is better than cake tomorrow” – Chinese Proverb

There is a common misconception about drive. That if we pause to celebrate today, that we will lose our fire for tomorrow. We’ll lose our competitive edge. And we’ll be satisfied with where we are.

Something we want to recognize: Gratitude is not linked to a lack of drive. Or a lack of performance. It’s actually quite the opposite.

There’s a hormone in our brain called dopamine. It’s the “feel good” hormone. And it’s released whenever we hit that big lift, PR that workout, or just do something well. Call it the celebration hormone.

When athletes go wrong here, it’s because they fail to see something:

That dopamine is incredibly, incredibly addicting.

Think back to when you were first starting CrossFit, and let’s say you were in class. You’re thinking and working hard on your technique, and coach walks by and catches you with marked improvement to your form. He/She says – “Hey.. freakin’ nice job there. That’s an incredible improvement!”.

How would you feel? Think about it for a moment. I think we would have felt proud, accomplished, and… eager for the *next one*. The next praise. Because that felt good. And I want that next one. So I’m going to bust my ass even *harder now* to get my technique even better.

Now purely for thought – take the opposite. Pretend you never got that praise, ever. It’s only “not good enough” at all times. Fast forward 2 years. Which athlete is thriving?

Dopamine is a weapon. An absolute weapon. We just need to use it properly. Celebrate today, if for no other reason, than because it will make us even hungrier for tomorrow.

Bench Body Days (AMRAP – Rounds and Reps)

In a 30 min AMRAP do:

– 10 bench press
– 100 M Run (1Rep)
– 10 Single Leg Glute Bridges (10 ea. leg)
– 10 M&M’s (leg lifts)
– 10 KB swings 24/16 kg
– 10 cal Echo bike

Bench weight:
MRx: 85/65, Rx: 135/95, Rx+: 185/130

Mobility Rolls and Bands (No Measure)

Thoracic Opener
Lat Rolls
Glute Rolls
Calf Rolls
Banded Hamstring Stretches
Happy Baby

3105, 2023

CrossFit – Wed, May 31

CrossFit Evergreen – CrossFit


“Your obsessions become your possessions.” – Ed Mylett

The word “obsessed” gets a bad rap.

And there’s indeed some merit to that.

But let’s try to define “to be obsessed” a little further. What it’s not defined by is “hours put in”. That may be correlation, but not causality. One is truly obsessed with something when their passion and fire for “that thing” is so great, that their willpower will see them through even the harshest of storms. Where every other person quits… they push on. To one who is obsessed, failure is simply not an option.

Be obsessed with reaching our dreams.

Be obsessed with becoming a better husband. A better wife.

A better son, a better daughter. A better friend, a better neighbor.

Be obsessed with what we care about the most. Our fiercest willpower, pointed in the right direction, is the most powerful thing in the world.

Back Squat (Back Squat

Set 1: 5 Reps @ 60%
Set 2: 5 Reps @ 65%
Set 3: 4 Reps @ 70%
Set 4: 4 Reps @ 75%
Set 5: 3 Reps @ 80%
Set 6: 3 Reps @ 85%

Rest 1 Minute Between Sets.

– Barbell should come from a rack.

– Pauses between reps are permitted with the bar held in the back rack position.

– Weights will build each set. The reps will decrease after every 2 sets.

– Score: Enter weightused for Set 6 3 reps at 85%

Warm Up

1:00 Bottom Of Air Squat Hold

10 Air Squats

30s Empty Barbell Bottom of Back Squat Hold

10 Empty Barbell Back Squats

5 Back Squats (Light Weight)

3 Back Squats (Moderate Weight)

…Keep building in sets of 2-3 reps until you reach 60%

Five And Dime (Time)

10 Rounds For Time:

-7 Bar-Facing Burpees
-5 Push Jerks- MRx: 85/45, Rx: 115/65, Rx+: 135/95
-30 Double Unders

– Overview: Athletes should aim to move through this workout at their threshold pace. 

– Bar-Facing Burpees: A two foot take off is not required but athletes should jump over the bar (not step). Reps should take less than 1:00 to complete each round.

– Push Jerks: Reps should be completed unbroken each round and should take less than 20s to complete.

– Double Unders: Reps should take less than 45s to complete each round.   

– Score: Total time it takes to complete the workout.
– Settle into a steady pace on the bar-facing burpees.

– Aim for an unbroken set of 5 push jerks each round.

– Relax the shoulders as much as possible on the double unders.



– Reduce Reps

– Bar-Facing Burpees (With Step Over)

– Lateral Barbell Burpees

– Regular Burpees

– 7/5 Calories On Any Machine


– Reduce Reps/Loading

– Sub Dumbbells/Kettlebells

– Push-Ups



– Reduce Reps

– 1.5x Single Unders

– Plate Hops

– 30s Effort On Any Machine

3005, 2023

CrossFit – Tue, May 30

CrossFit Evergreen – CrossFit


“I want to see it, before I believe it.”

We are visually oriented people.

We seem to trust our eyes more than our other senses.

It’s why we call our ultimate direction our “vision”. It’s why in the middle of the night, if we think we hear something, we want to take a look before we feel safe enough to fall back asleep. We can hear news through the grapevine, but we doubt it until we see it.

Recognizing this, we can leverage it to our advantage. Many of us will agree that there is power in writing down our goals, and this is why. We begin to believe it that much more. It feels that much more real.

Write down our vision. Write down our goals. Write down anything that is important, not because it’s a mundane task… but because we need to see it, before we believe it.

Power Clean (Power Clean

Set 1: 3 Reps @ 75%
Set 2: 3 Reps @ 75%
Set 3: 3 Reps @ 75%
Set 4: 3 Reps @ 75%
Set 5: 3 Reps @ 75%
Set 6: Max Reps @ 75%

Rest 1 Minute Between Sets)

– Reps should be performed touch and go.

– All cleans must be caught above parallel.

– All sets should be performed at the same weight.

– For the final set, athletes should perform a max touch and go set.

– Score: Enter reps completed in the max set.

Warm Up

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

…Make more jumps if needed hitting 2 reps at a time until you reach 75%.


– Hang Power Cleans

– Sub Dumbbells

Gut Reaction (5 Rounds for calories)

“Gut Reaction”

5 Rounds x AMRAP 3:
-30 AbMat Sit-ups
-15 Deadlifts MRx: 115/75, Rx: 155/105,
Rx+: 185/135
-Max Calorie Echo Bike

Rest 2 Minutes Between Rounds.
– Overview: In this grindy interval piece, athletes should aim to move at their threshold pace. If we do this correctly, we’ll have the same amount of time on the bike each round and be able to complete roughly the same amount of calories each round.

– AbMat Sit-Ups: Reps should be completed in 90s or less.

– Deadlift: Reps should be completed in 1-2 sets in less than 45s.

– Echo Bike: Athletes should have at least 45s on the bike each round.

– Score: Enter calories accumulated within each round. The overall score will be the sum total.

– Athletes should aim to push the pace on the Sit-Upstoday.

– Aim to hold on to the bar for unbroken sets or plan for 1 quick break each round.

– Ramp up the pace on the bike each round. Make it your goal to stay within 5 cals of your initial score every round.



– Reduce Reps

– Crunches


– Reduce Reps

– Sub Dumbbells

– Sub Kettlebells


– Max Calories On Any Machine

– Max Shuttle Runs

– Max Calorie Air Run

2905, 2023

CrossFit – Mon, May 29

CrossFit Evergreen – CrossFit


“Greater Love Hath No Man Than To Lay Down His Life For His Brothers“

The Murph Challenge is not just a physical test, but also a mental and emotional one. Participants are pushed to their limits and are encouraged to keep pushing through the pain and exhaustion, just as Lieutenant Murphy did during his final moments. The event is held annually on Memorial Day, and people from all over the world come together to honor Lieutenant Murphy and all those who have given their lives in service to our country. The Murph Challenge is a powerful reminder of the sacrifices made by our military and a testament to the strength and resilience of the human spirit.

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
#20 vest for men, #14 for women.


Reduce reps and or distance on run.

1Mile Run

-2000M Row

-4 KM Bike

-1600M Ski

Pull Ups



Push Ups

-Bar or bench push ups

2705, 2023

CrossFit – Sat, May 27

CrossFit Evergreen – CrossFit

:30s max distance ski erg challenge (2 Rounds for distance)

Ski as far as possible in a :30s time period

:30 second max distance Echo bike (Distance)

– 1 attempt for max distance in meters

:30 second max distance row (Distance)

– 1 attempt for max distance in meters

:30 second max distance ski erg (Distance)

– 1 attempt for max distance in meters

Bike Trial (Calories)


For Total Completed Calories:
Minute 1: 3/2 Calorie Echo Bike
Minute 2: 6/4 Calorie Echo Bike
Minute 3: 9/6 Calorie Echo Bike
Minute 4: 12/8 Calorie Echo Bike
Minute 5: 15/10 Calorie Echo Bike
Minute 6: 18/12 Calorie Echo Bike
Add 3/2 Calories Each Round Until Failure

– Each minute athletes will add 3/2 calories. 

– After the calories are completed, athletes will rest until the next minute begins.

– Score: Total calories completed when you are capped. If a guy makes it through the 4th minute and gets 5 calories in the 5th minute, his score is 35 calories.

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