CrossFit Evergreen – CrossFit

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Summer Fun (Time)

4 rounds of:

– 25′ yoke carry (empty)

– 4 tire flips

– Overhead weighted walk

1) 50m, 2) 10m, 3) 150m, 4) 200m

– 50 sledge hammer strikes (25 each arm)
– Rain or shine we’ll do this WOD.

– lightening will move outside movements indoors

CrossFit Evergreen – CrossFit

“Discipline is choosing between what you want now, and what you want most.” — Abraham Lincoln

The desire to seek immediate gratification can be our mortal enemy. It drives us towards the comfortable choice. The safer option, or the compromise.

What we lack in those weak moments is discipline. Discipline is the willingness to stick to goals we set out to do. Emotions and conditions can tempt to sway us, where our discipline can see the temptations for what they are, and make the right decision.

This skill, as it truly is one that we can practice, has been linked many times over to being a critical component of success.

What our emotions drive us towards today, may very well be directly against what we want in the long run. So we must question them. Stacked side by side, here we need to choose. Which one do we want more? There can only be one.

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Warm-up

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Gymnastic Practice (No Measure)

Not For Time:

A) Accumulate 200-300′ Handstand Walk

B) Accumulate 10-15 Ring Muscle-ups
-Spend 10-15 min on these skills

Stimulus

– Starting the day practicing some higher skilled movements while we’re fresh

– These are for quality, so take your time with both

– If both of these movements are still a work in progress, reduce reps/distance or simply practice each for 10 minutes instead of accumulating these numbers

Modifications

HANDSTAND WALK

– Reduce Distance

– 10 Minutes of Practice

– Handstand Hold

RING MUSCLE-UPS

– Reduce Reps

– 10 Minutes of Practice

– Feet on ground assisted muscle ups

“Bunions” (Time)

For Time:

27 Deadlfts, 27 Toes to Bar, 27/21 Calorie Row

21 Deadlfts, 21 Toes to Bar, 27/21 Calorie Row

15 Deadlfts, 15 Toes to Bar, 27/21 Calorie Row

9 Deadlifts, 9 Toes to Bar, 27/21 Calorie Row

Barbell:MRx: 135/95, Rx: 155/105, Rx+: 175/125 lb
Stimulus

– Conditioning Category: Threshold

– Choose a moderate barbell weight that you can complete in sets of 5 at a minimum during the workout

– Choose a toes to bar number that allows you to clear the opening set in 2 minutes or less.

– Score: Total Time (No Time Cap)

Strategy

THE BIG TAKEAWAYS

1. With a front loaded workout that is also pretty taxing on the grip and midline, today could be a great day to chip away at very quick sets of deadlifts and toes to bar. Fast sets of 3-5 reps can sometimes be faster than holding on for large sets with long breaks. Try to take 2-3 breaths maximum before getting back on the bar for the next set.

2. While the deadlift and toes to bar reps drop, the row stays the same. Look to hold a similar moderate pace across the board. Knowing you’re chipping away at quicker sets on the bar movements could be a nice incentive to hold a strong row pace.

CrossFit Evergreen – CrossFit

“The only person you are destined to become is the person you decide to be.” Ralph Waldo Emerson

Fate puts opportunity in front of us.
Destiny is the result of what we choose to do with it.

In turn, destiny is a choice. Not some predetermined thing of fairy tales and lore. We can sit and allow destiny to happen to us, or we can choose to have destiny happen for us.

Don’t wait to be chosen… instead choose.
Decisions = Destiny.

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Warm-up

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“Sweaty Thursday” (AMRAP – Rounds and Reps)

AMRAP 30 (At Conversational Pace):

500m Ski

400m Run

30 Calorie Bike

20 Calorie Row

10 Burpees

Ab Works (No Measure)

3 Rounds: (TABATA STYLE; 20secs on: 10secs off)

10 Fast V-Ups

10 Hollow Rocks

10 Supermans

15 Crunches

20 Plank Hip Taps

CrossFit Evergreen – CrossFit

“Seek not good from without; seek it within yourselves, or you will never find it.” – Epictetus

When something goes right, we’re relatively quick to point to actions we took to get there. But when something goes wrong, it’s all too easy for us to do the opposite. To play the “blame game”, where we’re using external events as excuses.

A core tenant of Mental Toughness is responsibility. To accept that we played a role. But the purpose is not to blame ourselves or throw a pity party. The purpose is that it gives us *options*.

When we take responsibility and look within, we now are in control. We can now focus on the moves to make to put ourselves into better position. It opens our eyes to the path forward. If we do the opposite however, and blame the externals, we have surrendered control. We won’t have any control, as the story we’re telling ourselves is that outside events determine my path.

Responsibility is a weapon. And it only comes from within.

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Warm-up

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“Go Fetch” (Time)

For Time:

75 Wallballs 20 / 14 lb

400 Meter Run

21 Devil’s Press 40 / 25 lb’s

400 Meter Run

21 Devil’s Press 40 / 25 lb’s

400 Meter Run

75 Wallballs 20 / 14 lb

WB-MRx: 14/10

DB-MRX: 35/20
PLEASE REMEMBER TO SCALE REPITION AMOUNTS IF YOU NEED TO!!!!

– going full depth is more important than doing all the reps (scaled) listen to your body and think about where you are at this point in time!

Stimulus

– Conditioning Category: Pacer

– Going longer today as we look to chip away at these three movements that are presented in big sets

– Use two dumbbells for the devil’s press, choosing a weight that allows you to complete the 21 reps within 3 minutes

– The chest should hit the floor in the bottom and the dumbbells should travel overhead in one motion (no pausing at the shoulders)

– Time Cap: 30 Minutes

Strategy

THE BIG TAKEAWAYS

1. Look to chip away at the 150 total wallballs in manageable sets from the beginning. See if you can hold similar break-up plans in both sets of 75. Consider the following options:

– 75

– 50-25 or 40-35

– 25-25-25

– 25-25-15-10

– 15-15-15-15-15

– 10-10-10-9-8-7-6-5-4-3-2-1

2. The 42 devil’s press and running includes enough volume where there can be considerable separation here. Hold a pace that is uncomfortable, but sustainable across these two movements. It’s tempting to move at an easy pace here. Find that middle gear.

Rope climb (AMRAP – Reps)

Not For Time:

10 Minutes Rope Climb attempts
Stimulus

– Practice some rope climb technique and efficiency in a lower intensity environment

– Look to practice a strong foot lock and fast descent – as these are two of the biggest difference makers with this movement

– Climb to 15 feet

– Record total reps completed as your score

CrossFit Evergreen – CrossFit

“Champions don’t blame the tools they’ve been given. Champions sharpen them.”

Abraham Lincoln once wrote that if he had six hours to cut down a tree, he would spend the first four sharpening the axe.

It doesn’t matter where you started, or even where you’ve been. All that matters is two questions. Where do you want to go, and how hard are you willing to work to get there. We have what we need. Everyone does. The separation comes down to who is willing to do the work.

Never whine.
Never complain.
Never make excuses.

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Warm-up

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Power Clean and Jerks Technique (Weight)

On the 1:30 x 5 Sets:

1 Clean Pull

1 Power Clean

1 Jerk Drive

1 Push Jerk
Stimulus

– Complexes do not need to be completed unbroken. You can lower the bar after the pull and reset before the power clean. From there, we’ll hold on for the jerk drive and push jerk.

– Record only your heaviest load of the day.

All percentages based on 1RM Clean and Jerk:

Set 1 – 60%

Set 2 – 65%

Sets 3+4+5 – 70%

“Play It Again” (Calories)

3 x AMRAP 5, resting 5:00 between:

Part #1

3 Rounds:

10 Pull-Ups

9 Power Clean and Jerks (95 / 55 lb)

Time Remaining: Max Calorie Assault Bike

Part #2

2 Rounds:

8 Chest to Bar Pull-Ups

9 Power Clean and Jerks (115 / 75 lb)

Time Remaining: Max Calorie Assault Bike

Part #3

1 Round:

6 Bar Muscle-Ups

9 Power Clean and Jerks (135 / 95 lb)

Time Remaining: Max Calorie Assault Bike
Stimulus

– Conditioning Category: Sprint

– In each AMRAP, we’ll begin with either a 3 round, 2 round, or 1 round buy-in comprised of gymnastics and weightlifting. After the buy-in is complete, athletes will spend the remaining time in each 5 minute window accumulating as many calories on the echo bike as possible.

– The weight on the 1st bar should be light and something you can cycle for 21+ reps unbroken when fresh.

– The weight on the 2nd bar should be moderate and something you could cycle for 12+ reps unbroken when fresh.

– The weight on the 3rd bar should be on the heavier side and something you could cycle for a challenging 6+ reps unbroken when fresh.

– If you think you might get stuck on any of the gymnastics movements, consider reducing the reps slightly.

– Score: (calories accumulated each round). Overall score will be total c Strategy

THE BIG TAKEAWAYS

1. In the first AMRAP let’s aim for unbroken clean and jerks. This means we will likely need to complete the pull-ups in 2-3 sets. So that we don’t fatigue the grip or gas ourselves too early on.

2. In the second AMRAP let’s aim for 2-3 sets on the clean and jerks. This means we’ll likely need to complete the chest to bar in a simialr fashion as the first AMRAP (2-3 sets).

3. In the last AMRAP let’s go right for steady singles on the barbell. We only see the bar muscle-ups and clean and jerks once so that gives us a bit of incentive to push the buy-in a bit.

4. Bike hard every round knowing that a 5:00 rest follows and plenty of time to recover.

alories.

CrossFit Evergreen – CrossFit

“Remember there’s no such thing as a small act of kindness. Every act creates a ripple with no logical end.” – Scott Adams

How does an echo start?

With a tiny sound. One that in and of itself, might not even be noticeable. But shortly thereafter that soft sound, comes it’s echo. Still maybe nothing to turn heads. Yet, this echo builds upon its previous. And again. And then again. Before we know it, it’s impossible to ignore.

It’s called the “changing of the echos”, and it starts with a single tiny noise. Will we start one today?

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Warm-up

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Front Squat (Weight)

Alternating EMOM x 10 (5 Rounds):

Minute 1 – 3 Front Squats

Minute 2 – Max Strict Ring Dips in :30s
Stimulus

– If you cannot do ring dips without assistance, use a band or complete ring dip negatives (jump up to support with a 3 second count down).

– Enter the weight used for your last 3 sets only.

All percentages based on 1RM Front Squat:

Set 1 – 55%

Set 2 – 60%

Sets 3+4+5 – 65%

Modifications

FRONT SQUATS

– Double Dumbbell/Kettlebell

– Single Dumbbell/Kettlebell

RING DIPS

– Box Dips

– Bench Dips

– Banded Ring Dips

– Ring Dip Negatives

“Tear Drop” (AMRAP – Rounds and Reps)

AMRAP 15:

100 Double-Unders

75 Air Squats

500m/450m Row
Stimulus

– Conditioning Category: Threshold

– Athletes can expect somewhere between 3-4 rounds in this workout.

– Score: Round + Reps (1 Meter = 1 Rep)

Strategy

THE BIG TAKEAWAYS

1. Aim for unbroken sets on the double unders. If you are proficient at doubles, try to keep your jumps low in order to save the legs.

2. Find a steady pace on the air squats that will allow you to stay moving each round.

3. Take the first 10-20s to get the legs back on the row. From there, settle into a pace that is right around your 2k pace or maybe even a little faster if you feel good. For example, if you row an 8 minute 2k, your pace for this workout would be a 2:00 pace or faster.

Modifications

DOUBLE UNDERS

– 150 Single Unders

– 100 Line Hops

500/450m ROW

– 450m Run

– 450/400m Ski

– 1 km Bike