1610, 2019


CrossFit Evergreen – CrossFit

“Life is a wonderful, wonderful opera… except that it hurts.” – Joseph Campbell

Our life is a summation of what we think about. It’s what the human brain is programmed to do – to pay attention to what we’re thinking about.

If we are in the market to buy a silver Toyota, all we see are silver Toyotas on the road. It’s as if they suddenly appeared out of the sky, yet… they were there all along. It’s called the “Reticular Activation System”. We simple notice more of something if we’re focused on it.

Now replace the silver Toyota with a harmful emotion… such as feeling like the world is out to get us. Feeling like we aren’t important. Feeling frustrated. It becomes exaggerated, monopolizing our thoughts. If we look for the negative, it will be there in droves. But… if we look for the positive, it will be there just as powerfully.

Are we going to see the wonderful opera, or are we going to be distracted by the pain?

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Strict Handstand Push-Ups (Just here for percentages)

HSPU with no added assistance from a kip.

Metcon (No Measure)

3 Rounds (18:00 total):


30-40% of your Max Strict HSPU

12 Pull-Ups

Max DU

… Rest 1:00

In a 2:00 Window

30-40% of your Max Strict HSPU

12 Push-ups

Max DU

… Rest 1:00


Strict HSPU:

-Double dumbbell strict press

=There is a total of (6) intervals, where we flow 2:00 on, 1:00 off.

-We’re alternating intervals, where movements change – CTB in the first interval, and Push-ups in the second.

-Each AMRAP 2 has a buy-in. Looking at the first, athletes complete 30-40% of their respective Max Strict HSPU, 12 Pull-Ups, and they spend the remainder of the 2 minutes on the jump rope(let’s say thats 1 minute of work or so). -There is a single minute of rest after each interval.

-Aim here is work in gymnastic practice, and to prime the aerobic engine for Friday. Let’s move at 85% on the jump rope. Not max effort – but working for the remaining duration.

-Choose a good number for the HSPU that will challenge us, but will always be unbroken through all six sets.

Gymnastic Conditioning

Alternating EMOM x 10:

Minute 1 – 15 GHD Sit-Ups

Minute 2 – Handstand Walk Practice

1510, 2019


CrossFit Evergreen – CrossFit

“Belief is irresistible.” – Phil Knight

Inspiration can move us for a couple moments. Motivation, might have hours. A day at most. They both run out. Belief however, will never. Belief is unending.

When we believe to the core of our being in something, failure is not an option. It’s just not a possibility in our world. We can get kicked down, beat up, thrown into the mud over and over… but it won’t matter. Because we’ll get back up, every time smarter. Belief knows nothing but to try once more.

Yet one of the greatest tragedies in life is that we don’t believe.
We don’t believe we have control over our lives.
We don’t believe we have the capabilities, or if we ever will.
We don’t believe we’re the right person.

Yet one thing we can believe – that is it us, and only us, that can create the life we want. And if we can take that to heart, then there is nothing else to do, but to try once more.

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Power Clean

On the 1:30 x 6 Sets:

1 Clean Pull

1 Power Clean

1 Low-Hang Power Clean

-Sets 1-3: 60-63-66% of 1RM Clean

-Sets 4-6: Build to a Heavy Compex


-This 3-movement complex is intended to be one giant set, completed without dropping the bar

-The first three sets are at a percentage of your 1RM Clean (60-63-66%)

-Build to a heavy complex over your last 3 sets

-Rounds begin on the 0:00 – 1:30 – 3:00 – 4:30 – 6:00 – 7:30


Metcon (3 Rounds for reps)

3 x AMRAP 4:

15 Burpee Box Jump Overs (24″/20″)

21 Power Cleans

27/21 Calorie Row

Rest 4 Minutes Between

Round 1: 135/95

Round 2: 115/85

Round 3: 95/65

-4 minutes on / 4 minutes off in this fast paced 3-round interval workout

-The weights decrease with each round, but the reps stay the same

-The goal is to try to beat your score each time

-Every weight used today should be something you can cycle for at least sets of 5-7 within the workout

-There is no need to stand to full extension on the box during the burpee box jump overs

-Record total reps per round (with a single calorie counting as a single rep). A full round is 63 reps for males, 57 for females.


-With rest built in we want to move quickly here, but there is still some pacing involved

-Move at a pace that you won’t slow down from over the course of the 4 minutes

-The one place we would stop moving in the 4-minute window is the power cleans

-It’s ok to break those, but keep both the sets and breaks quick

-Consider the following break-up strategies for the 21 power cleans:

6 Sets: 6-5-4-3-2-1

5 Sets: 5-4-4-4-4

4 Sets: 6-5-5-5

3 Sets: 7-7-7 or 8-7-6

2 Sets: 12-9

1410, 2019


CrossFit Evergreen – CrossFit

“You must expect great things of yourself before you can do them.” – Michael Jordan

The level of effort we will put in today will be relative to what we believe we can accomplish.

If we don’t believe we can lose the weight, we won’t consistently go to the gym. If we don’t believe we can get the job, we won’t put in the research and studying to get the job. We just can’t summon the effort for something we don’t believe is possible.

But this belief matters most not at the start, but in the middle. When hit the missteps… the challenges, hardships and trying moments. Here is where we can settle, changing our expectations for something more “attainable”. Not because it’s what we really wanted, but because we’re letting our circumstances change our belief that was once there.

That’s when we can remind ourselves that the quote above came from a man who was cut from his High School basketball team. A man who had every reason to change his expectations. And that, would have ended it. Yet… we know the rest of that story. What will be ours?

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Gymnastic Conditioning

Strict Pull-Up

Not for Time:

30% Max Strict Pull-Ups + 50′ HS Walk

40% Max Strict Pull-Ups + 50′ HS Walk

50% Max Strict Pull-Ups + 50′ HS Walk

40% Max Strict Pull-Ups + 50′ HS Walk

30% Max Strict Pull-Ups + 50′ HS Walk


-Not for time – truly practice.

-The aim is to build up, and down, on the strict pull-up percentages.

-All sets are intended to be unbroken on the bar, and we are looking for a HS walk distance that we feel confident completing in 1:30 or less each round.


Point Break (AMRAP – Rounds and Reps)


20 DB Hang CJ (40/30) (50/35)

21/15 Calorie Row

20 DB Box Step-Ups (24″/20″) (40/30) (Rx+=50/35)

21/15 Calorie Row

20 DB Weighted Sit-ups (40/30) (Rx+= GHD Sit-Ups)



-30 Unweightred AbMat Sit-Ups

-Working with the dumbbell today on our conditioning in three places. DB Hang CJ, DB Box Step-Ups and DB Weighted Sit-ups.

-Light dumbbell, at “Open” loading. 30+ reps unbroken when fresh.

-Aim here is to move at a consistent pace throughout, keeping the movements fresh in the mind.


-On the DB CJ, DB Box Step-Ups, and DB Sit-Ups, we are looking to push for large, if not unbroken sets.

-The pacer now becomes the row, and is what either speeds us up or slows us down.

-A micro-goal in the workout is to test our pacing on the Rower. How well can we choose, and hold, a pace?

1210, 2019


CrossFit Evergreen – CrossFit

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Metcon (Time)

7 Rounds:

7 Toes to Bar

7 Front Squats (135/95)

200 Meter Run

Metcon (No Measure)

4 “Giant” Sets:

500m Row

15 GHD Sit-Ups

21 Banded Good Mornings Rest 1:00 between.

1110, 2019


CrossFit Evergreen – CrossFit

“Enthusiasm is common. But endurance, is rare.” – Angela Duckworth

How often do we see a friend start a goal, only to fall off in a matter of weeks (maybe days)? Enthusiasm or motivation is quick to come by, but also quick to go.

Motivation and short term goals can’t change us. They can’t even move us. What does, are reasons. It’s not the goal of “losing 5 pounds” that drives her forward… it’s because she wants to set the example to her daughter that we’re not “genetically pre-determined” to be overweight, even if the entire family has always been.

Reasons are what wakes us up in the morning. Reasons are what drives us to go the extra mile. It’s where we draw our endurance from.

Goals and enthusiasm aren’t wrong to have, but they can’t be our backbone. Enthusiasm can be broken. Reasons on the other hand, are impenetrable.

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Crossfit Games Open 20.1 (Ages 16-54) (Time)

10 rounds for time of:

8 ground-to-overheads, 95 lb/65lb

10 bar-facing burpees

Time cap: 15 minutes

Crossfit Games Open 20.1 Scaled (Ages 16-54) (Time)

10 rounds for time of:

8 ground-to-overheads, 65 lb /45lb

10 bar-facing burpees*

*May step over bar on burpees

Time cap: 15 minutes


Bench Press (5 × 3)

1010, 2019


CrossFit Evergreen – CrossFit

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-Agility Ladder Drills

-Group Stretching


Turkish Get Up (5 × 2 ĺ1 per arm per set))

Try to continue getting heavier with each set.


Metcon (Time)

4 Rounds

-20 (10 meter) Shuttle Runs

-15 Box Jumps 24/20

-20 V-ups

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