1708, 2019

Sat Partner WOD 8/17

CrossFit Evergreen – CrossFit

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Heather’s Delight? (AMRAP – Reps)

In teams of two, complete as many reps as possible at each of the following stations:

– 10m shuttle (forward/backward)

– tricep kick backs 35/25

– jumping C2B pull ups

– V ups

– battle rope

– rope climb

– jump rope

– push ups

– 10m shuttle (sideways)

– OH tricep ext 35/25

– jumping C2B pull ups

– rollouts

– battle ropes

– rope climb

– jump rope

– push ups
– both partners work at the same time at each station

– stations run for 1 minute, with a :30 second break to get to the next station

– S: rope pulls to standing

1608, 2019


CrossFit Evergreen – CrossFit

“One can have no smaller or greater mastery, than mastery of oneself.” – Leonardo DiVinci

Leonardi DiVinci was one of the first documented individuals to believe that humans could take flight.

Before it was invented… talk about a nightmarish idea. The thought of hurling ourselves into the air, like a bird, with no guarantee of landing. For him to write the above quote, speaks to his greatest accomplishment – his mastery over his mind. He well knew of the risks, and well recognized the fears. But he believed it to be possible regardless.

It’s good to acknowledge the primary job of our brain – to keep us safe.
It’s going to aim to convince us that we want to avoid risk, danger, and failure.
The saying “it’s you versus you” couldn’t be truer.

It’s not the competition that will beat us. It will only be ourselves.

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Bench Press

3 Reps @ 70%

1 Rep @ 75%

3 Reps @ 70%

1 Rep @ 80%

3 Reps @ 70%

1 Rep @ 85%

-Alternating between sets of 3 at 70% and increasingly heavy singles

-6 total working sets, resting as needed between

-Round percentages up or down as needed to create clean numbers to work with


Hangnail (AMRAP – Rounds and Reps)


30 Dumbbell Hang Clean and Jerks (50/35)

200 meter Run or 250 meter Row

20 Barbell Facing Burpees

15 Deadlifts 185/135 (Rx+=245/165)

-Repeat workout from January 29, 2019

-Choose weights on the dumbbell and barbell that you can complete within 3 sets

-Using one dumbbell, switch hands every 5 reps on the dumbbell hang clean and jerk

-There is no need to stand to full extension on the barbell-facing burpees


-The only two movements that we’d break up today are the deadlifts and dumbbell hang clean and jerks. We can aim to break these into 2-3 sets from the very beginning. Really strong scores for this workout are 3+ rounds, with most scores hovering in the mid 2’s. This means that rounds are taking anywhere between 5-6 minutes to complete. Pace accordingly to stay consistent across the 16 minutes.

Dumbbell Hang Clean and Jerks

2 Sets: 15-15

3 Sets: 10-10-10


2 Sets: 9-6 or 8-7

3 Sets: 5-5-5 or 6-5-4


(Bringing the Weight Down)

-There are a couple ways to bring the dumbbell back down from overhead. Each has their pros and cons. The faster version is to bring the weight from overhead directly between the legs. While it is faster, it can also be more taxing and cause you to break more often. The slower version is to stop at the shoulder on the way down before swinging the weight between the legs. While this is slower, it can allow you to control the movement a little more and potentially hold on for larger sets.

1508, 2019


CrossFit Evergreen – CrossFit

Barbell Etiquette

Here are a few friendly reminders regarding barbell use and etiquette in the gym. A few items can go a long way for helping to keep the barbells spinning well (and lasting a long time), and you and your fellow athletes safe. We’re fortunate at to have mindful and courteous athletes/members, but a little reminding never hurts anyone.

First, regarding the barbells and bumper plates themselves:

Please do not drop an empty (unloaded) bar, or allow a loaded bar to skip into the wall or pull-up rig. Yes, I know they drop empty bars in the training room at the World Championships, but like many things you’ve seen on Youtube that you shouldn’t do yourself, this move is not OK. When we coach at Nationals or Americans some of the lifters do it there too, and they all look like assholes. Dropping the empty bar breaks the bushing/bearing thereby rendering it unable to spin during the lifts (snatches, cleans, etc), and that can present some major safety issues for athletes. What’s the big deal about the bars spinning you may ask? Try snatching or cleaning with a cheap bar from a commercial gym and let me know how that goes for you (kidding, don’t actually do that).

Wipe off any blood, skin, excessive sweat, etc with a disinfectant wipe immediately after barbell use. And if you notice you’re bleeding during a workout please tend to it immediately (i.e. before continuing the WOD). Just let a coach know you need them and we’re happy to help. Contrary to what you might see on social media, bleeding all over the place during a workout is not badass, it’s just gross… and unsafe.

Put the collars (AKA “clips”) on for all your lifts, and load the heaviest plates on the inside.

Use as few plates as possible. I know it’s fun to load seven 10s on each side.

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Metcon (AMRAP – Rounds and Reps)


200 Meter Run

5 Strict Pull-ups

100′ Singe Arm Farmers Carry (Each)

20 Second Hollow Hold


Upper Body:

1. Puppy Pose: 1 Minute

2. Shoulder to Floor: 1 Minute

3. Wrist Stretches: 1 Minute

Lower Body:

1. Couch Stretch: 2 Minutes Each Side

2. Pigeon Pose: 2 Minutes Each Side

3. Butterfly: 90 Seconds

4. Pike: 1 Minute

5. Straddle: 1 Minute

6. Kneeling Split: 1 Minute

1408, 2019


CrossFit Evergreen – CrossFit

“Don’t bunt. Aim out of the ballpark.” – David Oglivy

One of the most dangerous things we can do in life: to dream too small.

What stops dreamers from dreaming, is fear.

We can convince ourselves that we don’t have what it takes. That we’re not ready yet. That we’re too young or too old.. This fear, in and of itself, is the dream killer. It’s a self-fulfilling prophecy from that point forward, as we can’t accomplish what we can’t believe.

It doesn’t start with the dream. It starts with the belief. The belief that we deserve to step up to the plate, and put the ball over the fences.

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Athletes Notes

Barbell Cycling

For Time:

10 Squat Cleans (45%)

8 Squat Cleans (55%)

6 Squat Cleans (65%)

4 Squat Cleans (75%)

2 Squat Cleans (85%)


This barbell conditioning piece uses your 1RM Clean to determine weights used

For example, if you have 1RM Clean of 300 lbs, your weights would go: 135-165-195-225-255

Use one barbell and change weights after you finish the prescribed reps


The first 18 reps of the workout are much lighter than the last 12

While it’s tempting to bank a lot of time at the lighter weights, we also want to make sure you’re composed for the heavier sets at the end

Move at a controlled pace on the first 2 bars to allow yourself to thrive on the last 3

This likely means steady singles from the beginning of the workout

Use the weight changes as an opportunity to catch your breath and recover a bit for the next weight jump

Squat Clean


IHOP (AMRAP – Rounds and Reps)



60 Double Unders

30/24 Calorie Row

5 Power Cleans (165/115)

5 Hang Squat Cleans (165/115)

5 Squat Cleans (165/115)

Kilos: 75/52


Find a moderate weight on the barbell that you’ll be able to cycle for quick singles on the cleans

This weight should be somewhere around 50-55% of your 1RM Clean

Looking to complete 3+ rounds today


The main thing to consider today is how to attack the barbell

With the power clean and squat cleans coming from the floor, these are likely best attacked as quick singles

With the hang squat cleans happening from above the knee, aim to complete this movement in 1-2 sets

5 unbroken or 3-2 will be popular options here

Aim to complete the double unders in 1-2 sets and find a moderate pace on the rower than allows you to maintain your barbell strategy


Double Unders

Reduce Reps

1 Minute of Practice

90 Single Unders

1308, 2019


CrossFit Evergreen – CrossFit

“Shallow people believe in luck and circumstance. Strong people believe in cause and effect” – Ralph Waldo Emerson

We can choose to believe that life is happening to us, or that we are fully in control.

We could stand by, and wait for life to happen to us. Or, we can choose to believe that we have a say in our own story. That we are the writers of our own script.

Life is a direct reflection of the choices that we make. That the good, bag, ugly, and everything in between is a direct result of our actions. It’s a cop-out to believe that chance is what makes the great, great. If we can train ourselves to truly believe that everything is by choice, opportunity opens.

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Shoulder Press (5 Sets of 3)


-Lumbar Curve

Our focus on both of the strength pressing movements is to maintain the natural lumbar curve in the lower back. It is really tempting to arch the lower back hard to get better leverage or get a little more “oomph” into each press. Let’s try to make these as strict as possible. Doing that ensures we are strengthening the chest and shoulders without getting any help from the hips or lower back.


Warmup Set

Take 3-5 lighter sets before beginning the 1st of 5 working sets

Bench Press (5 Sets of 3)


Lumbar Curve

Our focus on both of the strength pressing movements is to maintain the natural lumbar curve in the lower back. It is really tempting to arch the lower back hard to get better leverage or get a little more “oomph” into each press. Let’s try to make these as strict as possible. Doing that ensures we are strengthening the chest and shoulders without getting any help from the hips or lower back.


Warmup Set

Take 3-5 lighter sets before beginning the 1st of 5 working sets


Metcon (4 Rounds for reps)

8 Rounds of 20 Seconds On / 10 Seconds Off:

1) Strict Pull-ups

2) 10 Meter Shuttle Run

3) Strict Handstand Push-ups

4) 10 Meter Shuttle Run

-The strict movements are the focus of this 4-station tabata workout

-You’ll complete all 8 rounds at the strict pull-ups before moving to the 8 rounds of running, and so on…

-Your score at the end of the 16 minutes is the total reps completed during your work stations

-Choose strict pull-up and strict handstand push-up variations that allow you to complete at least 5 reps during the 20 second work windows


-On the strict movements, try to move for the as much of the work window as possible without feeling like you’re hitting a wall

-If you get to failure early on, it will be fairly difficult to come back from, even with the 10 seconds of rest

-Below are some potential strategies from the strict movements:

-Pick a goal number for each of the 20 seconds windows (for example 5 reps x 8 rounds = 40 total reps)

-Work for 15 seconds straight, then rest for 15 seconds (gives you 5 more seconds of rest)

-Try to get in 2 quick sets during the 20 second work window (10 on, 5 off, 5 on)

Work for all 20 seconds if you think that is sustainable

-Find a moderate-fast pace on the run that you could see yourself holding for 5 minutes straight

-Settle into a pre-determined pace and make it your goal to stay there


If time allows

3 Sets, Not For Time:

7 Inchworms (legs as straight as possible)

21 GHD Sit-Ups


-Focus here is on control over speed in this higher interference midline piece

-Stay tight and keep the body as straight as possible on the inchworms

-Rest as needed between movements and sets to maintain quality


-Straighten the Knees on Both

-The focus for both the Inchworms and the GHD Sit-ups is to straighten the knee. For the inchworms, the knees should remain locked throughout the whole movement. While this is definitely harder, we get a lot more out of the movement by staying locked out. On the GHD Sit-ups, we want to straighten the knees aggressively to assist with the sit-up. Bend the knee on the way down, then drive the knees down to straighten the leg on the way up.

1208, 2019


CrossFit Evergreen – CrossFit

“Be who you are and say what you feel, because those who mind don’t matter and those who matter don’t mind.” – Dr. Seuss

People aren’t thinking about you.
What people are thinking about – is what you’re thinking about them.

We’ve all been in this rabbit hole… moving about our day wondering what others think of us. In an effort to please everyone, to “look right” in their eyes. Again, we’ve all been there.

Taken from a children’s book, this quote is anything but childish. In a world where we can be consumed with the thoughts of *another’s* thoughts… we can realize that there’s only one opinion that matters. With every other one being – background noise.

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Back Squat

Alternating On the Minute x 12 (6 Rounds):

2 Front Squat

4 Back Squats

Barbell: 70% of 1 Rep Max Back Squat


Hit and Run (Time)

3 Rounds:

400 Meter Run

12 Dumbbell Power Snatches (70/50)

21 Single Dumbbell Squats (70/50)

Three round triplet workout with a single, heavy-ish dumbbell

The dumbbell weight should be something that you can complete the dumbbell snatches in steady singles and squats in 2 sets

Dumbbell Snatches: Alternate arms each rep (6 each)

Dumbbell Squats: You have the option to rack the dumbell on your shoulder, behind the head, or hold it in the goblet position


With the heavier dumbbell, it might be better to switch hands on the floor for the snatches to preserve quality and consistency of your reps

Shoot for 1-2 sets on the dumbbell squats (21 straight or 12-9)

Push for less sets on the dumbbell squats, as the run comes after and you can keep moving forward there

Knowing you’ll have a fairly steady pace on the heavy dumbbell when you come in from the runs, push the 400’s more than you want to and focus on catching your breath between dumbbell snatch reps


Let’s focus on keeping the dumbbell close to our body on both movements

Especially with a heavier dumbbell, this becomes even more important

For the snatches, make sure the weight stays behind the toes on the floor and tight to the shirt on the pull

For the squats, keep the weight as close to the middle of the body as possible

We recommend the goblet position, as that is the easiest option to get set-up with and maintain a good position

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