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WOD2016-12-13T19:33:44+00:00
107, 2022

07/01/2022

CrossFit Evergreen – CrossFit

“If failure is not an option, neither is success.”

We fear the one who is willing to lose it all. The one who is willing to play full out with no reserves. The one who swings for the fences.

That’s a dangerous person. Dangerous enough… to accomplish something great.

We all have a comfort zone. A status quo. It’s warm, cozy, and familiar. But it’s a box, with a ceiling and walls that we can see and touch. It’s a world that cannot grow further than what it’s already grown to.

If we want to grow, we have to climb out of that world into the unknown. To face that chance that we may fall flat on our face, because we’re walking in new ground. Yet, as much as a “swing and a miss” may sting a bit, there’s something far worse. Worse than any of that is the pain of knowing that we didn’t try.

Life is so short.
There’s no time to bunt.
Let’s swing for the fences.

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“Smoke Alarm” (AMRAP – Rounds and Reps)

“Smoke Alarm”

On the 2:00 x 15 Rounds:

15/12 Calorie Row

AMRAP “Bergeron Beep Test”

“Bergeron Beep Test”:

7 Thrusters 75 / 55 lb

7 Pull-ups

7 Burpees
– Conditioning Category: Threshold

– Row: Completed in less than 1:00

– Beep Test Rounds: Athletes should be able to complete each movement in unbroken sets. Each round should take less than 1:30.

– Notes: Pick up where you left off in the AMRAP after each row.

– Score: Total rounds + reps

– It does not pay to be a winner on the row. If we push too hard here, it can cause our beep test rounds to slow significantly and require us to take unnecessary and/or longer breaks.

– If we take a full minute to complete the row, we can anticipate finishing about 1 “Bergeron Beep Test” round. Try to make it your goal to finish as close to 1 round as possible within each window.

– Focus on quick transitions from movement to movement. Have a “just start” mentality.

– Out of the 3 movements in the “Bergeron Beep Test” rounds, let the burpees be your “pacer.” Move a little slower on these in order to get your pull-ups and thrusters done unbroken.

Prep

5 Cal Row

5 Thrusters

5 Pull-Ups

5 Burpees

Modifications

15/12 CALORIE ROW

– Reduce Cals

– 15/12 Cal C2 Bike

– 12/9 Cal Assault or Echo Bike

– 12/9 Cal Ski or Air Run

– 15 x 10m Shuttle Runs

– 150m Run

THRUSTERS

– Reduce Loading

– Sub Dumbbells

PULL-UPS

– Reduce Reps

– Banded Pull-Ups

– Ring Rows

– Alternating Dumbbell Plank Rows

3006, 2022

06/30/2022

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.

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“On The Minute” (AMRAP – Reps)

Option A: Active Recovery WOD

5 Rounds:

1 Minute AbMat Sit-ups

1 Minute Farmers Carry (10 Meters)

1 Minute Box Jumps (24″/20″)

1 Minute Shuttle Runs (10 Meters)

1 Minute Step Back Lunges

1 Minute Rest

Rx+: GHD

Farmers Carry: MRx: 30/15, Rx: 40/25, Rx+: 50/35

MRx: Step ups
– Longer effort workout for our active recovery day.

– Perform the farmers carry with 2 dumbbells. 1 Rep = 10m.

– 1 Shuttle Run = 10m

– Each step back lunge will count as 1 rep.

– Score: Enter total reps accumulated.

Prep

20s AbMat Sit-ups

20s Farmers Carry (10 Meters)

20s Box Jumps

20s Shuttle Runs (10 Meters)

20s Step Back Lunges

Modifications

FARMERS CARRY

– Sub Kettlebells

– Sub 1:00 hold (1 Rep = 10s)

BOX JUMPS

– Reduce Height

– Sub Squat Jumps

SHUTTLE RUNS

– Air Run Calories

– Run Meters

– Calories On Any Machine

2906, 2022

06/29/2022

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.

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Squat Clean

Squat Clean

Build to Heavy Double

– Reps do not need to be completed touch and go.

– No longer than 10s break between reps.

– Score: Heaviest double.

Prep

– Perform 3-5 warmup sets before first attempt at heavy double.

“Dirty Work” (3 Rounds for calories)

“Dirty Work”

AMRAP 6:

60 Deadlifts

Max Calorie Bike Erg

Directly Into..

AMRAP 6:

45 Hang Power Cleans

Max Calorie Bike Erg

Directly Into..

AMRAP 6:

30 Shoulder to Overhead

Max Calorie Bike Erg

Barbell: MRx: 75/45, Rx: 95/65, Rx+: 115/85
– Conditioning Category: Grindy Threshold

– Deadlifts: Completed in 4:00 or less and in sets of 10 or more.

– Hang Power Cleans: Completed in 4:00 or less and in sets of 7 or more.

– Shoulder To Overhead: Completed in 4:00 or less and in sets of 5 or more.

– Score: Enter calories completed each AMRAP. Overall score will be the sum total.

– For all 3 barbell movements, let’s choose a break up strategy that will allow for quick breaks. Some athletes will be able to hold on for big sets while others may need to do smaller sets.

– Deadlift Set Options: 3 x 20, 4 x 15, or 6 x 10.

– Hang Power Clean Set Options: 3 x 15, 15-10-10-10, 5 x 9, or 8-8-8-7-7-7.

– Shoulder To Overhead Set Options: 3 x 10, 8-8-7-7, 5 x 6, or 6 x 5.

– Use the first 15-30s on the bike to allow the legs to recover a bit before picking up the pace.

– Since there is no rest between AMRAPS, hop off the bike with about 10 seconds left in the 6 minute window to prep for the next 6 minute AMRAP.

Prep

30 Second Bike

With A Light Weight:

10 Deadlifts

8 Hang Power Cleans

6 S2OH

30 Second Bike

With Workout Weight:

9 Deadlifts

6 Hang Power Cleans

3 S2OH

30 Second Bike

Modifications

ALL BARBELL MOVEMENTS

– Reduce Loading

– Sub Dumbbells

BIKE CALORIES

– Calories On Any Machine

– 10m Shuttle Runs

2806, 2022

06/28/2022

CrossFit Evergreen – CrossFit

“I was complaining I had no shoes, until I met a man who had no feet.” – Confucius

A short story to share.
A man walked into a shop to order some flowers to be sent as a gift to his mother, living 200 miles away.

As he got out of his car he noticed a young girl sitting on the curb sobbing. He asked her what was wrong and she replied, “I wanted to buy a red rose for my mother. But I only have seventy-five cents, and a rose costs two dollars.” The man smiled and said, “Come on in with me. I’ll buy you a rose.” He bought the little girl her rose and ordered his own mother’s flowers.

As they were leaving he offered the girl a ride home. She said, “Yes, please! You can take me to my mother!” She directed him to a cemetery, where she placed the rose on a freshly dug grave.

The man returned to the flower shop, canceled the gifting order, picked up a bouquet and drove the two hundred miles to his mother’s house.

At times, we can take many such relationships with our family and friends for granted. A humbling reminder to value what we have.

Never whine, never complain, never make excuses.

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Push Jerk

Push Jerk

Build to Heavy Set of 5

Then…

1×5 @ 90% of Heavy 5

1×5 @ 80% of Heavy 5

– All sets will come from a rack.

– Rest as needed between attempts and drop sets.

– Enter your heavy set of 5 and drop set weights in notes

Prep

– Hit at least 3 warmup sets of 2-3 reps before making first attempt at heavy 5.

Mods

– Sub Dumbbells

Feel The Rhythm (Time)

“Feel The Rhythm”

27-21-15-9:

Calorie Row

Push Jerks

MRx: 95/55, Rx: 115/65, RX+: 135/85
– Conditioning Category: Threshold

– Row: Athletes should be able to row 800 cals per hour or above in order to complete the calories as written. Athletes holding below this pace should modify to 21-15-9-6 calories.

– Push Jerks: Performed in 3 sets or less each round. Loading should be between 40-60% of your 1RM push jerk.

– Score: Total time.

– Pace the row in a way that will allow for big sets of push jerks.

– Push your sets of push jerks today. Aim to hold on longer than you want to.

Prep

7 Cal Row

7 Push Jerks

Mods

27 | 21 | 15 | 9 CALORIE ROW

– Reduce Cals

– 27 | 21 | 15 | 9 Cal Bike Erg

– 21 | 15 | 9 | 6 Cal Row

– 21 | 15 | 9 | 6 Cal Assault or Echo Bike

– 21 | 15 | 9 | 6 Cal Ski

– 400 | 300 | 200 | 100m Run

PUSH JERKS

– Reduce Reps

– Reduce Loading

– Sub Dumbbells

2706, 2022

06/27/2022

CrossFit Evergreen – CrossFit

“You can easily judge the character of a person by how they treat those who can do nothing for them.” – Johann Wolfgang von Goethe

Cue, craving, response, reward.
In “Atomic Habits”, by James Clear, this is the loop process that determines many of our actions.

A large part of the above is the final piece – the reward. We can be reward oriented beings. It’s not a bad thing by itself, but we do find ourselves in trouble when it is the *only* thing.

The quote above gives us something to think about. Sometime today, we’ll come across the individual who can offer us the least in return. As in, there won’t be a reward for whatever action we have the option of taking. We’ll know who it is when we see them.

How we act inside that moment is the reality of our character.

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Overhead Squat x 5 (5 Rounds for weight)

Overhead Squat

For Total Load:

5 Sets of 4
– Barbell can be taken from a rack.

– Athletes can build or use the same weights across all sets.

– Rest as needed between sets.

– Goal is for athletes to maximize their score by lifting heavy weights across all 5 sets.

– Score: Enter loading for all 5 sets. Overall score will be the sum total weight.

Prep

Barbell Warmup:

https://ctstorageprod.blob.core.windows.net/videos-movements/snatch-warmup.mp4

With An Empty Barbell:

10 Overhead Squats

Loading Up:

– Perform at least 3 warmup sets before your first working set.

Modifications

– Sub Dumbbell

– Back Squat

“Starting Over” (AMRAP – Rounds and Reps)

“Starting Over”

AMRAP 15:

15 Overhead Squats

30 Dumbbell Hang Power Snatches*

60 Double Unders

BB-MRx: 75/45, Rx: 85/55, Rx+: 95/65

DB-MRx: 30/15, Rx: 40/25, Rx+: 50/35

*1 Dumbbell (Switch Arms Every 5 Reps)

*Score: Rounds + Reps
– Conditioning Category: Threshold

– Overhead Squats: Loading should not exceed 50% of 1RM overhead squat. Barbell taken from floor. Reps completed in 1:30 or less each round.

– Hang Power Snatches: Athletes should not need more than 1 break each round. This is 30 reps total. Reps completed in 1:30 or less each round.

– Double Unders: Reps completed in 1:30 or less each round.

– Aim for 1-2 sets on the overhead squats. Using a narrow grip (if you  have the mobility) can help in managing shoulder fatigue and is a little nicer on the wrists.

– Aim to 1-2 sets on the dumbbell. This is a good place to catch your breath.

– Relax the shoulders as much as possible on the double unders to prep for the overhead squats that follow each round. A lower jump can can also help you recover here.

Prep

6 Overhead Squats

6 Dumbbell Hang Power Snatches (3 Each Arm)

12 Double Unders

Modifications

OVERHEAD SQUATS

– Reduce Loading

– Sub Single Dumbbell

DUMBBELL HANG POWER SNATCHES

– Reduce Loading

– Sub Empty Barbell

– Kettlebell Swings

DOUBLE UNDERS

– Reduce Reps

– 90s Time Cap

– 90 Single Unders

2506, 2022

6/25/2022 partner workout

CrossFit Evergreen – CrossFit

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Summer Solstice (Time)

The class will be divided into two teams.

– Plank wars

– # 1 underhand BB bent over row 30 reps

– # 2 1 min KB hold 24 kg

– # 3 weighted Bulgarian split squats 25 each leg 35/25

– # 4 Plate front and side lifts (25) + :45s hold (Shoulder level)

– # 5 1 min Earthquake bar hold MRx: 25; Rx 16 kg; Rx+ 20 Kg

– # 6 plate steering wheel (shoulder level) 25 each direction

– # 7 lying oblique crunches 30 each side

– # 8 Russian twists (hands touch floor) 25 each side

– # 9 Plank knee Crossovers 50 (25 each side)

– # 10 bicycles 50 (25 each side)

– #11 30/25 calories bike

– #12 push ups 25 (knees ok for this event scaled)
– If teams are uneven, the Plank wars portion will be repeated by someone on the smaller team (they will go twice)

– It starts with Plank wars, the first team member will plank on their hands, move sideways from KB to KB. They will stop at each KB and tap it with both hands. When they get through all of the KBs they get over the 30″ box (anyway possible) and go back to the starting line to tag the next person. The team with the first person through starts at #1 (2nd team to starts at #12) and they move through the movements (described later). When they finish all 12 movements they start the Plank wars again but not until every team member is done with 12 movements. This time they go through the movements in the opposite direction from their first round.

– movements are done in order

– When the teams meet first team to an event continues the other team, can go around but has to come back and finish the remaining events.

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