CrossFit – Wed, Apr 24
CrossFit Evergreen – CrossFit
CFE INSPIRE
There is great change to be experienced once you learn the power of letting go. Stop allowing anyone or anything to control, limit, repress, or discourage you from being your true self! Today is YOURS to shape – own it – break free from people and things that poison or dilute your spirit.
Deadlift (Block Deadlift
Build to Heavy Set of 3
* Rest As Needed
* 2″ Block Raise Off Floor
)
Block Deadlift
Build to Heavy Set of 3
* Rest As Needed
* 2″ Block Raise Off Floor
– Athletes will complete sets of 3 reps building in weight of 2″ block deadlifts.
– Reps should be completed unbroken. Bar may rest at hips but not on the blocks.
– May use blocks, mats or plates to create 2″ raise.
– Score: Enter load used for heaviest set of 3.
WARM UP
With An Empty Barbell:
10 Good Mornings
10 Back Squats
10 Back Rack Elbow Rotations
10 Deadlifts
5 Block Deadlifts @ A Light Weight
3 Block Deadlifts @ A Moderate Weight
Build To Heavy Set of 3.
MODIFICATIONS
– Sub Dumbbells/Kettlebells
– Barbell Good Mornings
“Donny” (Time)
“Donny”
21-15-9-9-15-21:
Deadlifts 225 / 155 lb
Burpees
*U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, assigned to the 1st Battalion, 133rd Infantry Regiment, Iowa Army National Guard, based in Waterloo, Iowa, died April 13, 2011, in Laghman province, Afghanistan, of wounds suffered when insurgents attacked his unit using an improvised explosive device. He is survived by his mother and stepfather, Roger and Becky Poock; his father and stepmother, Jeff and Jeanie Nichols; and his brothers, Nick and Joe.
*This is a hero wod. No MRX option today… modify to a smart weight for your skill level %70 of 1RM or less. Wod is designed for 12-20 minutes.
– Overview: Today’s Hero workout is Donny, and at first glance looks pretty straightforward and simple. But this workout is physically and mentally spicy, combining to hinging movements that tax the posterior chain and spike the heart rate quickly. With a descending and ascending rep pattern that adds a mental aspect to the mix.
– Deadlifts: 1-3 sets with very short rest between if breaking.
– Burpees: 1:30, 1:00, :30 of work respectively.
– Score: Time to complete work. Add 1 second per rep to your score if time capped.
– Athletes that are more confident in their ability to move the barbell may choose to go unbroken and then choose a slower pace on their sets of burpees to recover before getting back to their bar.
– If we are super confident in our burpees and less confident in our deadlift, choosing to break these from the start to keep their breathing and heart rate lower so they can push on their burpee reps.
– Try to come out with a more conservative pace than you think, the workout really begins in the second half when the reps begin to climb again and will test your ability to hold a hard effort all the way through.
MODIFICATIONS
DEADLIFT
– Reduce Loading
– Reduce Reps
– Sub Dumbbells or Kettlebells
– Good Mornings
– Kettlebell Sumo Deadlift
BURPEES
– Reduce Reps
– 1:30, 1:00, :30 Time Caps
– 21/15/9 Cals On Any Machine
– Push-Ups
CrossFit – Wed, Apr 24
CrossFit Evergreen – CrossFit
CFE INSPIRE
There is great change to be experienced once you learn the power of letting go. Stop allowing anyone or anything to control, limit, repress, or discourage you from being your true self! Today is YOURS to shape – own it – break free from people and things that poison or dilute your spirit.
Deadlift (Block Deadlift
Build to Heavy Set of 3
* Rest As Needed
* 2″ Block Raise Off Floor
)
Block Deadlift
Build to Heavy Set of 3
* Rest As Needed
* 2″ Block Raise Off Floor
– Athletes will complete sets of 3 reps building in weight of 2″ block deadlifts.
– Reps should be completed unbroken. Bar may rest at hips but not on the blocks.
– May use blocks, mats or plates to create 2″ raise.
– Score: Enter load used for heaviest set of 3.
WARM UP
With An Empty Barbell:
10 Good Mornings
10 Back Squats
10 Back Rack Elbow Rotations
10 Deadlifts
5 Block Deadlifts @ A Light Weight
3 Block Deadlifts @ A Moderate Weight
Build To Heavy Set of 3.
MODIFICATIONS
– Sub Dumbbells/Kettlebells
– Barbell Good Mornings
“Donny” (Time)
“Donny”
21-15-9-9-15-21:
Deadlifts 225 / 155 lb
Burpees
*U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, assigned to the 1st Battalion, 133rd Infantry Regiment, Iowa Army National Guard, based in Waterloo, Iowa, died April 13, 2011, in Laghman province, Afghanistan, of wounds suffered when insurgents attacked his unit using an improvised explosive device. He is survived by his mother and stepfather, Roger and Becky Poock; his father and stepmother, Jeff and Jeanie Nichols; and his brothers, Nick and Joe.
*This is a hero wod. No MRX option today… modify to a smart weight for your skill level %70 of 1RM or less. Wod is designed for 12-20 minutes.
– Overview: Today’s Hero workout is Donny, and at first glance looks pretty straightforward and simple. But this workout is physically and mentally spicy, combining to hinging movements that tax the posterior chain and spike the heart rate quickly. With a descending and ascending rep pattern that adds a mental aspect to the mix.
– Deadlifts: 1-3 sets with very short rest between if breaking.
– Burpees: 1:30, 1:00, :30 of work respectively.
– Score: Time to complete work. Add 1 second per rep to your score if time capped.
– Athletes that are more confident in their ability to move the barbell may choose to go unbroken and then choose a slower pace on their sets of burpees to recover before getting back to their bar.
– If we are super confident in our burpees and less confident in our deadlift, choosing to break these from the start to keep their breathing and heart rate lower so they can push on their burpee reps.
– Try to come out with a more conservative pace than you think, the workout really begins in the second half when the reps begin to climb again and will test your ability to hold a hard effort all the way through.
MODIFICATIONS
DEADLIFT
– Reduce Loading
– Reduce Reps
– Sub Dumbbells or Kettlebells
– Good Mornings
– Kettlebell Sumo Deadlift
BURPEES
– Reduce Reps
– 1:30, 1:00, :30 Time Caps
– 21/15/9 Cals On Any Machine
– Push-Ups
CrossFit – Wed, Apr 24
CrossFit Evergreen – CrossFit
CFE INSPIRE
There is great change to be experienced once you learn the power of letting go. Stop allowing anyone or anything to control, limit, repress, or discourage you from being your true self! Today is YOURS to shape – own it – break free from people and things that poison or dilute your spirit.
Deadlift (Block Deadlift
Build to Heavy Set of 3
* Rest As Needed
* 2″ Block Raise Off Floor
)
Block Deadlift
Build to Heavy Set of 3
* Rest As Needed
* 2″ Block Raise Off Floor
– Athletes will complete sets of 3 reps building in weight of 2″ block deadlifts.
– Reps should be completed unbroken. Bar may rest at hips but not on the blocks.
– May use blocks, mats or plates to create 2″ raise.
– Score: Enter load used for heaviest set of 3.
WARM UP
With An Empty Barbell:
10 Good Mornings
10 Back Squats
10 Back Rack Elbow Rotations
10 Deadlifts
5 Block Deadlifts @ A Light Weight
3 Block Deadlifts @ A Moderate Weight
Build To Heavy Set of 3.
MODIFICATIONS
– Sub Dumbbells/Kettlebells
– Barbell Good Mornings
“Donny” (Time)
“Donny”
21-15-9-9-15-21:
Deadlifts 225 / 155 lb
Burpees
*U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, assigned to the 1st Battalion, 133rd Infantry Regiment, Iowa Army National Guard, based in Waterloo, Iowa, died April 13, 2011, in Laghman province, Afghanistan, of wounds suffered when insurgents attacked his unit using an improvised explosive device. He is survived by his mother and stepfather, Roger and Becky Poock; his father and stepmother, Jeff and Jeanie Nichols; and his brothers, Nick and Joe.
*This is a hero wod. No MRX option today… modify to a smart weight for your skill level %70 of 1RM or less. Wod is designed for 12-20 minutes.
*18 Min. CAP – Overview: Today’s Hero workout is Donny, and at first glance looks pretty straightforward and simple. But this workout is physically and mentally spicy, combining to hinging movements that tax the posterior chain and spike the heart rate quickly. With a descending and ascending rep pattern that adds a mental aspect to the mix.
– Deadlifts: 1-3 sets with very short rest between if breaking.
– Burpees: 1:30, 1:00, :30 of work respectively.
– Score: Time to complete work. Add 1 second per rep to your score if time capped.
– Athletes that are more confident in their ability to move the barbell may choose to go unbroken and then choose a slower pace on their sets of burpees to recover before getting back to their bar.
– If we are super confident in our burpees and less confident in our deadlift, choosing to break these from the start to keep their breathing and heart rate lower so they can push on their burpee reps.
– Try to come out with a more conservative pace than you think, the workout really begins in the second half when the reps begin to climb again and will test your ability to hold a hard effort all the way through.
MODIFICATIONS
DEADLIFT
– Reduce Loading
– Reduce Reps
– Sub Dumbbells or Kettlebells
– Good Mornings
– Kettlebell Sumo Deadlift
BURPEES
– Reduce Reps
– 1:30, 1:00, :30 Time Caps
– 21/15/9 Cals On Any Machine
– Push-Ups
CrossFit – Tue, Apr 23
CrossFit Evergreen – CrossFit
CFE INSPIRE
How would your life be different if…You stopped worrying about things you can’t control and started focusing on the things you can? Let today be the day…You free yourself from fruitless worry, seize the day and take effective action on things you can change.
Bench Press (Bench Press
Max Repetitions Bench Press @ 90%
* To Technical Failure
12 minutes of work)
– Barbell should be taken from a rack.
– Do not go to failure on this max rep set, go until last rep is a little bit of a grind or your form is breaking down and call it after that rep.
– Sets must be unbroken to be considered Rx.
– If you don’t have a spotter, do not use collars on the bar for safety incase you miss a rep and need to dump the bar.
– Score: Enter loading of max set. Enter reps in your notes.
WARM UP
5 Inchworm to Push-Up
10 Glute Bridges with Pause at Top
10 Push-Ups
10 Empty Barbell Bench Press
7 Bench Press @ A Light Weight
5 Bench Press @ A Moderate Weight
Build to 85%
MODIFICATIONS
– Reduce Reps
– Reduce Percentage Range
– Sub Dumbbells
– Floor Press
Saucy Little Bunny (Time)
“Saucy Little Bunny”
3 Rounds For Time:
30 Hand Release Push-ups
30/24 Calorie Row
30 Kettlebell Swings MRx: 30/25, Rx: 50/35, Rx+: 70/53
Time Cap: 18 Minutes
– Overview: Today’s piece is high volume in big sets with emphasis on our shoulders. While we may want to come out the gate hot on this one, we want to remember that we have a lot of work to come. We’ll need to decide how to best strategize our work into chunks that maintain our intensity without going too hard too fast.
– Hand Release Push-ups: 2:00 or less.
– Calorie Row: 2:00 or less.
– Kettlebell Swings: 2:00 or less.1-3 sets.
– Score: Total time to complete work.
– Athletes should be considering a set plan and pacing from the first round, considering that all 3 movements are upper body push/pull and the kettlebell swing is heavier.
– Aim to push the pace a little harder on the movement you are the most comfortable with and pace to recover with the other movements.
MODIFICATIONS
HAND RELEASE PUSH-UPS
– Reduce Reps
– Regular Push-Ups
– Box Push-Ups
– Dumbbell Bench Press
CALORIE ROW
– Reduce Reps
– 2:00 Time Cap
– 25/20 Calorie Ski
– 30/24 Calorie Bike Erg
– 25/20 Calorie Echo/Assualt
Accessory Go (No Measure)
Accessory
3 Supersets:
12 Weighted Sit-ups
24 Pausing Weighted Glute Bridge
– Athletes should aim for quality movement across all supersets.
– Superset means that you complete your set of glute bridges right after you complete your sit-ups.
– Score: Work completed. Add any other data to your workout notes section.
MODIFICATIONS
– Remove Loading
– Sub Hollow Rocks
– Remove Pause
– Sub Banded (Around Knee) Glute Bridge
CrossFit – Mon, Apr 22
CrossFit Evergreen – CrossFit
CFE INSPIRE
Dare to Be
When a new day begins, dare to smile gratefully.
When there is darkness, dare to be the first to shine a light.
When there is injustice, dare to be the first to condemn it.
When something seems difficult, dare to do it anyway.
When life seems to beat you down, dare to fight back.
When there seems to be no hope, dare to find some.
When you’re feeling tired, dare to keep going.
When times are tough, dare to be tougher.
When love hurts you, dare to love again.
When someone is hurting, dare to help them heal.
When another is lost, dare to help them find the way.
When a friend falls, dare to be the first to extend a hand.
When you cross paths with another, dare to make them smile.
When you feel great, dare to help someone else feel great too.
When the day has ended, dare to feel as you’ve done your best.
Dare to be the best you can –
At all times, Dare to be!
Back Squat (Back Squat
On the Minute x 12 Sets:
2 Back Squats @ 65%
)
– Barbell should come from a rack.
– Athletes should work up to 65% for their working sets, as long as they are moving well.
– Score: Load used for all working sets.
WARM UP
:60 Bottom Of Air Squat Hold
10 Air Squats
10 Lateral Lunges
:30 Empty Barbell Bottom of Back Squat Hold
10 Empty Barbell Back Squats
4 Back Squats @ A Light Weight
2 Back Squats @ A Moderate Weight
Build To 65%.
MODIFICATIONS
– Reduce Percentage
– Box Squat
– Front Squat
The Extra Mile (Time)
“The Extra Mile”
For Time:
400 Meter Run
4 Rounds For Time:
5 Dumbbell Front Squats MRx: 30/15, Rx: 40/25, Rx+:50/35
5 Strict Pull-ups
400 Meter Run
3 Rounds:
5 Dumbbell Front Squats MRx: 30/15, Rx: 40/25, Rx+: 50/35
5 Strict Pull-ups
400 Meter Run
2 Rounds:
5 Dumbbell Front Squats MRx: 30/15, Rx: 40/25, Rx+: 50/35
5 Strict Pull-ups
400 Meter Run
1 Round:
5 Dumbbell Front Squats MRx: 30/15, Rx: 40/25, Rx+: 50/35
5 Strict Pull-ups
Time Cap: 25 Minutes
– Overview: We’ve got a mile of running total today broken up with our couplet of dumbbell squats and strict pull-ups today. While this seems like a pretty simple and straightforward piece, it adds up quickly on the legs and lungs if we are not paying attention to our pacing from the start. Can we speed up as we go today?
– Run: About 2:00 of work.
– Dumbbell Front Squats: Less than :30 of work in 1 set.
– Strict Pull-ups: Less than :30 of work.
– Score: Total time to complete work.
– Athletes should aim to hold a consistent pace on the run in order to be able to pick the dumbbells up quickly when they return.
– Run is a great place to recover our arms between our rounds of squats and pull-ups.
– Do not go to failure on your sets of strict pull-ups early, decide on sets that you can maintain in the mind set of pushing those sets faster or making them bigger in the last two rounds of work.
MODIFICATIONS
400M RUN
– Reduce Distance
– 2:00 Time Cap
– 500m Row
– 320m Ski
– 1000m Bike
– 300m Air Run
DUMBBELL FRONT SQUATS
– Reduce Loading
– Reduce Reps
– Sub Kettlebells
– Sub Barbell
– 10 Air Squats
STRICT PULL-UPS
– Reduce Pull-Ups
– Banded Strict Pull-Ups
– Ring Rows
– Alternating Dumbbell Plank Rows
CrossFit – Sat, Apr 20
CrossFit Evergreen – CrossFit
Prelude to a butt kicking (Calories)
With a work to rest ratio of 2:30/:30
In teams of two, do:
10 rds of:
10 bench press
10 knee-ins with db between feet
Max calories ski erg
One partner starts on the ski erg, while the other does the bench and abs, then switch.
If a partner needs a spot that will take time away from the ski erg.
Everyone does all reps!
Rx = all reps for all 10 rds.
Rx+= Rx plus bench weights at or above 50% of your 1 rep max and db weights at or above 20/15
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