Saturday
CrossFit Evergreen – CrossFit
“Let character be your loudest statement.”
The football player wears shoulder pads and a helmet.
The chef puts on an apron.
The accountant brings a suitcase.
These are all identifiables that may come to mind when thinking of those individuals.
What are yours?
Be hard on yourself here. How would others define you?
Let character be what defines you.
Home WOD
Choose a Version
Metcon (5 Rounds for time)
On the 5:00 x 6 Rounds:
10 Alternating Single DB Power CJ
400m Run
100m Single DB Farmer Carry
STIMULUS
-6 intervals total, starting every 5:00
-Starting times are 0:00, 5:00, 10:00, 15:00, 20:00, and 25:00
-Aim is to push our paces here, given work rest, but to be consistent across all
-The alternating single dumbbell power clean and jerk will begin on the ground in between the legs
-The movement will move to the shoulder and then finish over head
-Record all five times to gauge pacing
Movement Videos
Alternating Single Dumbbell Power Clean and Jerk Video ( https://www.youtube.com/watch?v=QWqNunZUUzg&feature=youtu.be )
Metcon (Time)
On the 5:00 x 6 Rounds:
Wearing Back Pack:
15 Pushups
15m Walking Lunge
400m Run
STIMULUS
-6 intervals total, starting every 5:00
-Starting times are 0:00, 5:00, 10:00, 15:00, 20:00, and 25:00
-Aim is to push our paces here, given work rest, but to be consistent across all
-Record all five times to gauge pacing
-If we can’t get outside to run lets do 15 Tuck Jumps, and modify the workout to:
* OT3:00 x 7 Rounds:
15 Pushups
15m Walking Lunge (or 15 Reverse Lunges)
15 Tuck Jumps
Tuck Jumps Video ( https://www.youtube.com/watch?v=dNA59Pa15t8&feature=youtu.be )
Metcon
Metcon (Time)
3 Rounds (30 Minute Time Cap):
25 Power Snatches (75/55)
10 Power Clean and Jerks*
1,000 Meter Row
*Round 1: 135/95
Round 2: 155/105
Round 3: 185/135
GENERAL
-We’ll work through 3 movements in this longer 3 round workout
-We expect this workout to take 20+ minutes to complete
-There is a 30 minute time cap
-If you hit the time cap, put 30:00 as your score and record total reps completed in the notes section
POWER SNATCH
-We’ll have two separate barbells for today’s workout: one for the light power snatches and one for the increasing weight clean and jerks
-The power snatch weight should be light enough where you could complete 30+ reps unbroken when fresh
CLEAN AND JERKS
-Let’s choose our barbell weights here based on the following recommendations:
1st Bar: A light-moderate weight that you could complete for 18+ reps unbroken when fresh
2nd Bar: A moderate weight that you could complete for 12+ reps unbroken when fresh
3rd Bar: A moderately heavy weight that you could complete 6+ reps unbroken when fresh
Based on the nature of the workout, we’ll likely be completing all the clean and jerks as singles during the workout
Change out the weights after finishing the 30 reps
Friday
CrossFit Evergreen – CrossFit
“Nothing great was ever achieved without enthusiasm.” – Ralph Waldo Emerson
There is a difference between one who is “there”, and one who is “being there”.
Many of us here are parents. You would understand more than most how being present is everything. A parent can go to their kids’ soccer game, and sit in the stands on their phone, awaiting the end. Or they can go to the game, and passionately be there. Not by yelling or cheering, but by intently wanting to be there. One is “just there”. The other is “being there”.
We can go on a family vacation because, “it’s what families do once a year”, or we can go on a family vacation because we want to spend more time with each other without the distractions of our daily lives. From the outside looking in, it may or may not be as visibly obvious of the effects it leaves.
The obvious application here is in our training. If we were to go through the motions in “Fran” (21-15-9 Thruster/Pull-Up), with a relaxed, 15:00 completion time… there is very little benefit.
The less obvious is our daily encounters outside the gym. Where we may be going through the motions. Is it a lack-luster goodbye to our significant other before leaving for work? Is it greeting an employee with a “How are you?” even though we don’t mean it?
It’s okay to discover these in our daily lives. They happen, as we become comfortable in a routine. Doesn’t mean they should stay that way.
Home WOD
Choose A Version
Metcon (No Measure)
“Deck of Cards”
Spades – Goblet Squats
Clubs – Burpees
Diamonds – Sit-Ups
Hearts – Single Arm DB Snatches
Deck of Cards Video ( https://www.youtube.com/watch?v=WUTzoxCdF20&feature=youtu.be )
Metcon (No Measure)
“Deck of Cards” (No Equipment Version)
Spades – Odd-Object Zercher Squats
Clubs – Odd-Object to Shoulder
Hearts – Sit-Ups
Diamonds – Burpees
STIMULUS
Deck of Cards Video ( https://www.youtube.com/watch?v=WUTzoxCdF20&feature=youtu.be )
Adjust video movements to the movements listed above
Movement Videos
Odd Object Zercher Squats Video ( https://www.youtube.com/watch?v=42UBogWGQGo&feature=youtu.be )
Odd-Object to Shoulder Video ( https://www.youtube.com/watch?v=XFG7MQU1uS0&feature=youtu.be )
Strength
If you have the proper equipment
Front Squat
On the 2:00 x 7 Sets
Set #1 (On the 0:00) – 3 Reps @ 80%
Set #2 (On the 2:00) – 1 Rep @ 90%
Set #3 (On the 4:00) – 3 Reps @ 80%
Set #4 (On the 6:00) – 1 Rep @ 93%
Set #5 (On the 8:00) – 3 Reps @ 80%
Set #6 (On the 10:00) – 1 Rep @ 96%
Set #7 (On the 12:00) – 12 Reps @ 70%
*Percentages based on 1RM Front Squat
STIMULUS
-Entering the 6th iteration of these Front Squat Waves
-The percentages will stay at 80% for each set of 3
-The percentages will climb by 3% on each set of 1 (90-96%)
-We’ll finish out the session with a 12-rep drop set at 70%
-Sets begin every 2 minutes (0:00 – 2:00 – 4:00 – 6:00 – 8:00 – 10:00 – 12:00)
-These percentages based on your 1RM Front Squat
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
5 Bar Muscle-Ups
10 Overhead Squats (95/65)
15 Deadlifts (95/65)
SUBS
BAR MUSCLE-UPS
Reduce Reps
Banded Bar Muscle-ups
Jumping Bar Muscle-ups (Off Box)
STIMULUS
GENERAL
-In this light weight workout, the reps increase as the complexity of the movement decreases
-Let’s choose weights and variations that allow you to complete around 5 rounds over the 15 minutes (Every 3 Minutes)
BAR MUSCLE-UPS
-Pick a number or variation that you can complete in under a minute
BARBELL MOVEMENTS
-Choose your one barbell weight based of the more challenging of the two movements: the overhead squat
-This should be a lighter weight that you’ll be able to complete the 10 reps unbroken throughout
-The deadlift bar is designed to be incredibly light, but you may break it up quite a bit based on strategy
Strategy
BAR MUSCLE-UPS
-Break-up strategy here will be very person specific, but let’s pick an option from the beginning that you see yourself being able to maintain for 5 rounds
-There is no number too small here, just find a way to keep moving in the right direction
-Here are some options:
1 Set: 5
2 Sets: 3-2
3 Sets: 2-2-1
4 Sets: 2-1-1-1
5 Sets: Singles
OVERHEAD SQUATS
-Let’s try to work through unbroken sets of overhead squats today if possible
-It’s better to take a longer rest before getting the bar up than it is to break in the middle of the set
-The nature of this movement means we have to perform another snatch to get the bar overhead if we break
-The deadlift is a much easier place to break
DEADLIFTS
-With the bar coming back down to the ground on each rep, break-up the deadlifts as much as you need to
-Think of these very light 15 reps as a “”moving rest”” before returning to the two more challenging movements
-Slowing down here can better enable you to work through large sets on the bar muscle-ups and overhead squats
-Consider the following options:
1 Set: 15
2 Sets: 8-7 or 10-5
3 Sets: 5-5-5 or 6-5-4
4 Sets: 4-4-4-3
Thursday
CrossFit Evergreen – CrossFit
“Every strike brings you closer to your next home run.” – Babe Ruth
When you hear the name “Babe Ruth”, what’s the first thing that comes to mind?
Hall of Fame home run hitter.
What is not the immediate reaction, is “all-time strikeout leader”. 1,300 strikeouts. A record for three decades he held. It was eventually broken, by another who struck out quite a bit too. Mickey Mantle. A name that would be hard to guess, as he’s right next to Babe Ruth in the hall of fame for his home run hits.
These two didn’t reach their success through the home runs. They reached it through the strike outs. Remove those embarrassing misses… and we would never know their names.
Every missed lift. Every poor competition. Every embarrassing stumble.
It’s bringing us closer.
This is where we get better.
Home WOD
Choose One
Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
5 Strict Pull-Ups
10 Pushups
15 Air Squats
30 Double-Unders
Stimulus
-Let’s break these up in a way that you would if you were completing 15 rounds for time
-The big things to consider are the upper body movements
-The reps on the pull-ups are on the lower side, but there are 75+ strict pull-ups total in this workout
-If you need a quick break here, think about going 3-2
-The push-ups can add up over these rounds
-Breaking these up into quick sets of 5-5 or 4-3-3 can help you stay consistent
-The air squats help you pace out workout and provide a break for the upper half
-Move at a pace through those that allows you to thrive on the upper body movements
-Choose rep number or variation that allows double unders to be completed in 1 set
Metcon (AMRAP – Rounds and Reps)
AMRAP 20 Minutes:
15 Odd-Object Rows
15 Pushups
15 Air Squat Hops (over odd-object)
Stimulus
-Let’s break these up in a way that you would if you were completing 20 rounds for time
-The big things to consider are the upper body movements
-The push-ups can add up over these rounds
-Breaking these up into quick sets of 5-5 or 4-3-3 can help you stay consistent
-For the air squats hops let’s jump latterally over our odd-object
-Move at a pace through those that allows you to thrive on the upper body movements
Movement Videos
Odd-Object Rows ( https://www.youtube.com/watch?v=5bTX5qKWtEA&feature=youtu.be )
Wednesday
CrossFit Evergreen – CrossFit
“All you need are these: certainty of judgement in the present moment, action for the common good in the present moment, and an attitude of gratitude in the present moment for anything that comes your way.” – Marcus Aurelius
Perception, Good Action, and Gratitude.
Written nearly two thousand years ago, these three disciplines apply to our lives just as much today as back then.
Perception – In 20/20 hindsight, everyone has the right answer. But in the present moment, things can go south. What creates the difference – our emotional state. Control our emotions, and we’ll find clarity of judgement in the present.
Good Action – Perception is one thing, but it’s another to take the leap of action. Square ourselves off to the opportunity in front, and make it count. Every time. We never waste our failures. Worth writing twice, we never, waste, our failures.
Gratitude – Through the lens of gratitude, everything is a gift. Change this, and the world changes around us.
Home WOD
Choose One
Metcon (3 Rounds for time)
With a running clock
A. On the 0:00…
3 Rounds:
20 Jumping Lunges
20 Single Arm Hang Dumbbell Snatches
B. On the 7:00…
3 Rounds:
20 Jumping Lunges
20 Single Arm Power Cleans
C. On the 14:00…
3 Rounds:
20 Jumping Lunges
20 Singe Arm Dumbbell Thrusters
Dumbbell – 50/35
On all dumbbell movements, alternate hands every 5 repetitions.
Stimulus
-We’ll begin each of the 3 round sets every 7 minutes ( 0:00, 7:00, 14:00)
-If the 3 round sets takes less then 7 minutes to complete you will rest the remainder of the time
-On each of the 3 dumbbell movements we’ll alternate hands every 5 reps
-Single Arm Hang Dumbbell snatches will come from in between the legs, starting just above the knee
-SIngle Arm Dumbbell Power cleans will start in between the feet with both ends of the dumbbell on the ground
-Score will be time for each interval
Metcon (3 Rounds for time)
With a running clock
A. On the 0:00…
3 Rounds:
20 Jumping Lunges
20 Odd-Object Ground-to-Overhead
B. On the 7:00…
3 Rounds:
20 Jumping Lunges
20 Odd-Object Step-Ups
C. On the 14:00…
3 Rounds:
20 Jumping Lunges
20 Odd-Object Thrusters
Stimulus
-We’ll begin each of the 3 round sets every 7 minutes ( 0:00, 7:00, 14:00)
-If the 3 round sets takes less then 7 minutes to complete you will rest the remainder of the time
-Score will be 3 separate times
Movement Videos
Odd-Object Ground to Overhead ( https://www.youtube.com/watch?v=kRsckQhX0is&feature=youtu.be )
Odd-Object Step-Ups ( https://www.youtube.com/watch?v=5sInLjAAPh4&feature=youtu.be )
Odd-Object Thrusters ( https://www.youtube.com/watch?v=qsHkVCkeab0&feature=youtu.be )
How to Create an Odd-Object ( https://www.youtube.com/watch?v=babynjrLqbg&feature=youtu.be )
Strength
If you have the equipment
Metcon (AMRAP – Rounds and Reps)
3:00 On
3:00 Off
3:00 On
3 “Macho Man” Complexes (115/85)
3 “Macho Man” Complexes (135/95)
3 “Macho Man” Complexes (155/105)
3 “Macho Man” Complexes (185/125)
3 “Macho Man” Complexes (205/145)
Max “Macho Man” Complexes (225/155)
1 “Macho Man” Complex:
3 Power Cleans
3 Front Squats
3 Jerks
STIMULUS
GENERAL
-Repeating from the start of the cycle
-We’ll work through rounds of CompTrain’s “Macho Man” complex
1 Round of “Macho Man” is:
3 Power Cleans
3 Front Squats
3 Push Jerks
-The format of this piece is: 3 Minutes On – 3 Minutes Off – 3 Minutes On
-You’ll work as far as you can in the first three minutes, noting where you left off
-After the rest period, you’ll pick up exactly where you left off and see how far you can get in the final three minutes of work
-For Example: If you finished the 2nd round of “Macho Man” at the (155/105) barbell in the first three minutes, you’ll pick up with the start of the 3rd round of “Macho Man” at the weight when work resumes
-You can even pick up in the middle of a round, it doesn’t have to be a fully completed round
“Macho Man” sets do not have to be completed unbroken
-You can change weights as you go or have multiple barbells set-up beforehand — whatever is most convenient
-The weight selection should feel as follows:
Bars 1-2: Light
Bars 3-4: Moderate
Bars 5-6: Heavier
-You final score is total completed rounds and reps of “Macho Man”
-If you reach the 6th and final barbell, you’ll complete as many round as possible at that weight until time runs out
STRATEGY
-The Power Cleans are the pacer of the “Macho Man” complex
-Approach the Power Cleans is a way that allows you to go big on the Front Squat and Push Jerks
-A common strategy here is to go singles on the 3 Power Cleans and unbroken through the Front Squats and Push Jerks
-Adjust your pace between Power Clean reps to maximize you sets on the final two movements
-At the heavier weights, the pace between Power Clean reps should likely be slower than at the lighter weights to allow for this
-Dropping the Front Squats or Push Jerks mid-set just means we have to do more Power Cleans that don’t count towards the score
Metcon
Dirty 30 (Time)
For Time:
30 Box Jumps (24/20)
30 Pull-ups (Rx+= C2B)
30 Kettlebell Swings 24/16 (Rx+= 32/24)
30 Front Squats (115/80)
30 Toes to Bar
30 Push Press (115/80)
30 Deadlifts (115/80)
30 Wallballs 20/14 (Rx+=30/20)
30 Bar Facing Burpees
30 Double Unders
Tuesday
CrossFit Evergreen – CrossFit
“Pain versus Discomfort”
There is a common misconception about pain.
Pain is not what we feel inside of a conditioning workout, or the tail end of a heavy squat set.
Real pain is different.
Pain is when we are walking through the garage and step on a nail.
Pain is when we lose a limb.
Real pain, is when we lose a loved one.
What we feel inside conditioning sets is not pain… it’s discomfort.
Training isn’t painful. It’s uncomfortable at times, but – it’s not pain.
Let’s use this as a perspective change as we enter today’s training.
Today, let’s get uncomfortable.
Home WOD
Choose One
Metcon (Time)
5 Rounds For Time:
80 Double-Unders
40 Sit-Ups
20 Pushups
10 Reverse Burpees
Stimulus
5 rounds for time for this longer conditioning piece
Choose a double under number or variation that you can complete in no more then 2 sets each round
Let’s think about breaking up the push-ups up from the beginning knowing they’re going to catch up to us in rounds 4 and 5
Score will be time of completion
Movement Videos
Reverse Burpees ( https://www.youtube.com/watch?v=WCEuVr-n_OY&feature=youtu.be )
Metcon (Time)
5 Rounds For Time:
60 “Dot Hops”
40 Sit-Ups
20 Pushups
10 Reverse Burpees
Stimulus
-5 rounds for time for this longer conditioning piece
-Let’s think about breaking up the push-ups up from the beginning knowing they’re going to catch up to us in rounds 4 and 5
-Score will be time of completion
Movement Videos
Dot Hops ( https://www.youtube.com/watch?v=mvTkmqg3oWQ&feature=youtu.be )
Strength
50 Strict HSPU (Time)
For Time:
50 Strict Handstand Pushups
*10:00 Time Cap
STIMULUS
GENERAL
-Retesting a baseline from the start of “Grunt Work”
-The first two pieces today are all to be performed on a running clock
-While there is a 5-minute limit, you’ll have more rest if you finish the 50 reps before the cap
-If 50 reps seems like a lot to get done in 5 minutes, you can reduce the total volume, choose a variation, or simply see how many reps you can complete within the time frame
SUBS
Strict Handstand Push-ups
Reduce Reps
Max Reps in 5 Minutes
Double Dumbbell Strict Press
Feet on Box (Reduces Weight Being Pressed)
Strict Pull-Up
1 Set:
Max Unbroken Strict Pull-ups
This is a repeat from the start of the training cycle.
STIMULUS
GENERAL
-Also a re-test from the start of “Grunt Work”
-When the clock hits 10:00, you’ll have 3 minutes to complete 1 unbroken set of strict pull-ups
-Let’s only take one attempt at these, as it’s unlikely we’ll improve the second time around within such a short window
-Hold yourself to a high standard of strict movement to get an accurate idea of where you’re at on this movement
-Keep the lower body locked out, make sure to reach full extension at the bottom of each rep, and pass the chin over the top of the bar
-If you can get at least 1 rep without banded assistance, let’s complete these with full bodyweight
-If you’re unable to complete a strict pull-up without a band, choose the least amount of resistance that allows you to complete at least 1 rep
SUBS
Strict Pull-ups
Banded Strict Pull-up
Metcon
Metcon (1 Rounds for reps)
AMRAP 5:
Buy-In: 45/30 Calorie Row
Into Max Rounds
9 Power Cleans (95/65)
21 Double-Unders
Rest 5 Minutes
AMRAP 5:
Buy-In: 30/20 Calorie Row
Into Max Rounds:
6 Power Cleans (135/95)
21 Double Unders
Rest 5 Minutes
AMRAP 5:
Buy-In: 15/10 Calorie Row
Into Max Rounds:
3 Power Cleans (165/115)
21 Double Unders
Monday
CrossFit Evergreen – CrossFit
“Waste No More Time Arguing What A Good Person Should Be. Be One.” – Marcus Aurelius
It isn’t what we say that defines us, but instead what we do.
In today’s modern world, opinions flow freely. This is a great thing. Yet with such healthy discussions and debates, comes drama, confusion, and a blurred line between what is right and wrong.
The term ‘paralysis through analysis’ is an expression used that describes a situation where we overthink things. We try to appease every opinion, and in attempting so, we do nothing.
Marcus Aurelius urges us to contemplate less, and act more. To be the change we want to see in this world, rather than to argue for it.
Home WOD
Choose One
Metcon (AMRAP – Rounds and Reps)
Ascending Ladder for 15:00:
3 Strict Pull-Ups
3 Single Arm Dumbbell Squat Cleans
3 Dumbbell Facing Burpees
6 Strict Pull-Ups
6 Single Arm Dumbbell Squat Cleans
6 Dumbbell Facing Burpees
*Continue adding 3 reps to each movements
*Athlete’s choice on when to alternate hands on the single arm cleans.
Stimulus
-Let’s see how far we can get in this 15 Minute workout
-After each set of burpees we’ll add 3 reps to each movement
-Athlete’s choice on when to alternate hands on the single arm cleans.
-Choose rep schemes to hold onto through the workout that will allow us to continue good movement patterns
-We want planned breaks here, and not to get forced into long breaks
Metcon (AMRAP – Rounds and Reps)
(No Equipment Version):
Ascending Ladder for 15:00:
2 Odd-Object to Shoulder
2 Odd-Object Goblet Squats
2 Odd-Object Facing Burpees
4 Odd-Object to Shoulder
4 Odd-Object Goblet Squats
4 Odd- Object Facing Burpees
*Continue to add 2 reps to each movement
Stimulus
-Let’s see how far we can get in this 15 Minute workout
-After each set of burpees we’ll add 2 reps to each movement
-Let’s try to hold on to the Odd-Object through the squats and break up the Odd-Object to shoulder when we need to
-Your score here will be total rounds + reps * For Example *
-If you complete the rounds of 12’s for each movement and make it through 14 Odd-Object to Shoulder and 10 Odd-Object Goblet Squats your score would be 12+24
-We want planned breaks here, and not to get forced into long breaks
Strength
If you have the equipment
Back Squat
Set #1 (On the 0:00) – 5 Reps @ 80%
Set #2 (On the 2:00)- 4 Reps @ 87%
Set #3 (On the 4:00) – 3 Reps @ 94%
Set #4 (On the 6:00) – 2 Reps @ 98%
Set #5 (On the 8:00) – 1 Rep @ 102%
Set #6 (On the 10:00) – 1 Rep @ 105%
Set #7 (On the 12:00) – 1 Rep @ 108%
Set #8 (On the 14:00) – 1 Rep @ 108%
Set #9 (On the 16:00) – 1 Rep @ 108%
Sets 1-9 completed “On the 2:00”
*Percentages based on 5RM Back Squat
STIMULUS
-Today is the 7th iteration of these Back Squat waves
-Take the last 3 sets today to try to establish a new PR
-These percentages are based of your 5RM Back Squat
-Sets 1-9 are completed on the 2:00
-This is the last week of our “Grunt Work” Cycle, next week we’ll deload with Pause Squats
Metcon
Metcon (Time)
3 Rounds For Time:
50 Air Squats
35 Push-ups
25/18 Calorie Row
STIMULUS
GENERAL
-Bodyweight movements are the highlight of this simple triplet workout
-The balance between lower body push, upper body push, and total body pull should allow you to move relatively quickly through each movement
-We expect times these three rounds to take around 9-15 minutes to complete
PUSH-UPS
-Choose a push-up variation that allows you to complete at least sets of 5 within the workout
-The 35 reps shouldn’t take more than 1:30 to complete
-Adjust the reps or variation as needed
Strategy
AIR SQUATS
-Knowing the push-ups follow the air squats, we can aim to cycle these 50 reps fairly quickly
-Just squatting 1 second slower over these 3 rounds results in a difference of almost 3 minutes
-After the 50 reps, the legs get a chance to recover while we use strictly the upper body
PUSH-UPS
-We have 105 total reps of push-ups in today’s workout
-The upside is that the movements that surround the push-ups use different muscle groups
-Because of this, the chest and triceps get a rest for between 3-5 minutes before having to push again
-That being said, let’s be intelligently aggressive through the 35 reps each round
-We still want to break these before you have to grind out reps
-Consider the following options:
1 Sets: 35
2 Sets: 20-15
3 Sets: 15-10-10
4 Sets: 10-10-8-7
5 Sets: 7-7-7-7-7
6 Sets: 10-5-5-5-5-5
7 Sets: 5-5-5-5-5-5-5
ROW
-Let’s try to balance out our speed on the rower and cycle time on the air squats
-If we’re aiming for a fast cycle time on the squats, we can aim for slow, but powerful strokes on the rower
-Drive hard with the legs, but take your time on the recovery
-This long recovery can reduce the amount of tension on the legs, which is beneficial for the air squats that follow
-Use the following calories per hour as a guide for this workout:
800 Calories Per Hours: 13 Calories Per Minute
900 Calories Per Hours: 15 Calories Per Minute
1000 Calories Per Hours: 17 Calories Per Minute
1100 Calories Per Hours: 18 Calories Per Minute
1200 Calories Per Hours: 20 Calories Per Minute
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