CrossFit Evergreen – CrossFit

CFE INSPIRE

DISTRACTION.

Anyone can form the goal to hold a perfect handstand. In fact, many do. Have you ever wondered why only a small percentage of people who want to hold a perfect handstand actually do it? The answer is simple and you’ve likely seen it a million times: people get distracted along the way to their goal. LISTEN TO THE FOLLOWING DISTRACTIONS THAT THE MIND SEDUCES US WITH AND SEE IF YOU CAN RELATE:

“This is a lot harder than I expected.”

“This is going to take a long time.”

“I’m no good at this.”

“I’ll never get good at this.”

And often times, sadly, we quit. Then we move on to the next trendy thing, fitness oriented or otherwise, only to spend a day or two practicing and quit just like all the others before it. Does this sound familiar? It should because it happens to all of us. UNTIL WE LEARN HOW TO OVERCOME DISTRACTION…

Think of the mind as a platform that has different centers; joy, sadness, creativity, motivation, logic, anger, depression, love, fear, excitement, and so on. ‍ THINK OF CONCENTRATING AS YOUR ABILITY TO DIRECT YOUR AWARENESS TO THE THOUGHTS, FEELINGS,AND RESULTS YOU WANT TO HAVE.

If you aren’t concentrating on what you want to feel, or the result you want, you are subjected to the random feelings and actions of others.

If we concentrate unwavering on how we want to feel, what we want to do, or who we want to be, nothing will be able to distract or deter us from feeling, doing, or being, the way we want.

Can you concentrate on running today no matter what inconveniences present themselves? Of course you can. Can you concentrate on making the healthy nutrition choice amidst temptation and situational pressure? Of course you can.

KEEP CHOOSING YOU

Snatch (Snatch

Set 1: 3 Snatches @ 50%
Set 2: 2 Snatches @ 60%
Set 3: 2 Snatches @ 70%
Set 4: 1 Snatch @ 75%
Set 5: 1 Snatch @ 80%
Set 6: 1 Snatch @ 85%
Set 7: 8 Snatches @ 85%

Rest 1 Min. Between Sets)

– Use one bar & change the weights yourself.

– Reps do not need to be touch and go but should not take more than 5-10 seconds between each rep.

– Score: load used at 85% for 8 Snatches.

MODIFICATION

– Power Snatch + Overhead Squat

– Overhead Squats

– Single Dumbbell Squat Snatch

– Single Dumbbell Overhead Squat

– Single Dumbbell Power Snatch

Bounce Back (2 Rounds for reps)

“Bounce Back”

AMRAP 4:

5 Power Snatches

30 Double Unders

Rest 2:00

AMRAP 4:

10 Deadlifts

30 Double Unders

Barbell: MRx: 75/45, Rx: 95/65, Rx+: 115/85

– Overview: When we see two short AMRAPS with a little bit of rest sandwiched in the middle, we should expect that we’re moving at max effort for the duration of the work intervals. 4 minutes may look unassuming at a glance, but they should be uncomfortable from start to finish, especially since the difficulty decreases in the second round.

– Power Snatches: Moderate weight on the barbell that allows for fast singles.

– Double Unders: About :30 of work or less.

– Deadlifts: 1-2 sets, bar is same weight as power snatch in first AMRAP.

– Goal here is to complete the same number of rounds within each AMRAP.

– Score: Total reps for each AMRAP.

MODIFICATION

POWER SNATCHES

– Reduce Loading

– Hang Power Snatches

– Dumbbell Power Snatches

– Kettlebell Swings

DOUBLE UNDERS

– Reduce Reps

– 45 Single Unders

– Plate Hops

– 30 Reps of Singles & Doubles (Mix of Both)

– :30 On Any Machine

DEADLIFT

– Reduce Loading

– Reduce Reps

– Sub Dumbbells or Kettlebells

– Good Mornings

– Kettlebell Sumo Deadlift
– Same barbell should be used for both movements, snatches are meant to be steady singles and deadlift is meant to be light and completed in 1-2 sets.

– Athletes may consider singles for the power snatches and switch grip on the deadlift in order to manage grip fatigue.

Midline Accessory (Time)

Midline

2 Sets:

Max Parallel GHD Sit-up Hold, 25 / 15 lb

Max Plank Hold On Elbows

Max Hip Extension Hold, 25 / 15 lb

• Rest 30 Seconds Between Each Movement & Between The Two Sets

– Overview: Work through these sets with focus and intention on a well-braced, neutral spine. Accumulating more time in a bad position is not beneficial. It is okay to fight through degrading positions, but once you lose proper tension and neutrality, call it. It is not worth risking injury.

– Score: Total Time

MODIFICATION

GHD SIT-UP HOLD

– Unweighted

– Hold Above Parallel

– Hollow Rock Hold

– L-Sit Hold

– Dead Bug Hold

PLANK HOLD

– Plank Hold on Hands (Straight Arms)

– Hollow Rock Hold

– L-Sit Hold

HIP EXTENSION HOLD

– Unweighted

– Banded Good Morning Hold

– Glute Bridge Hold

CrossFit Evergreen – CrossFit

CFE INSPIRE

“Integrity is not a noun. It’s a verb.”

Just about everyone “knows” right from wrong. And if one knows right from wrong, they could be said to “have integrity”, as they possess the requisite knowledge. Yet, we know that’s not what real integrity is…

The paradigm shift is as powerful as it is simple: every day we are given the chance to live a life of integrity. For some, this may be the sustainment and building upon yesterday. To others, it’s a new chance. A new chance to begin again, and to change the course of what “was”, to what “is”.

Integrity is an every-day-thing. It’s a lens we live our lives through. Yesterday matters, but not nearly as much as right now.

The Day After (AMRAP – Rounds and Reps)

20 minute AMRAP of:
– 500m row
– 10 bench press MRx: 95/65, Rx: 115/85
– 400m ski
– 50 flutter kicks

Thursday Mobility (No Measure)

Thursday Mobility

Forward Fold w/Reverse Prayer
Straddle Forward Fold
Sumo Squat Twist
Wrist Stretches  
Cat/Cow
Down Dog w/peddle pushes 
Frog Stretch
Laying Figure 4
Knees to side trunk stretch

CrossFit Evergreen – CrossFit

CFE INSPIRE

Pick the day. Enjoy it – to the hilt. The day as it comes. People as they come… The past, I think, has helped me appreciate the present – and I don’t want to spoil any of it by fretting about the future.

Audrey Hepburn

Shoulder Press (Strict Press

On the 3:00 x 3 Sets:
8 Strict Press

* Start First Set at 60% & Build To Heavy
)

– Barbell should come from a rack.

– Athletes should complete all sets of 8 reps unbroken. Can rest overhead or in the front rack but cannot return bar to rack.

– Score: Load used for heaviest set.

MODIFICATION

– Reduce Percentage

– Sub Dumbbells

– Remove Unbroken Rule

Lowes (AMRAP – Rounds and Reps)

“Lowes”

AMRAP 10:

4-8-12-16…

Kettlebell Goblet Reverse Lunges

Kettlebell Swings

Box Jumps (24″/20″)

Kettlebell: MRx: 35/25, Rx: 53/35

– Overview: Anytime we see an increasing ladder in an AMRAP format, we should be prepared to feel really good through the first half with smaller sets. The grind really starts in the back half with the larger sets and a spiked heart rate. Can we stay patient in the beginning when we feel strong and fresh in order to make a big push at the end?

– Kettlebell Goblet Reverse Lunges: Step backwards, number is total reps each round, not per leg. (ex. 8 = 4 Right + 4 Left)

– Kettlebell Swings: Weight should be something you could do 30+ reps unbroken when fresh. Full lockout in overhead position to be considered “Rx.”

– Box Jumps: Full open hip at top of every rep, no rebounding reps.

– Score: Total rounds and reps.
– Athletes should be smart about pacing in the beginning when the rounds are short and fast so that they can continue to push through the bigger sets in the latter half.

– Most will hang on unbroken in the beginning rounds but choosing where to rest and trying to limit transition time will become important.

MODIFICATION

KETTLEBELL GOBLET REVERSE LUNGES

– Reduce/Remove Loading

– Reduce Reps

– Forward Goblet Lunges

– Sub Dumbbell

KETTLEBELL SWINGS

– Reduce Loading

– Reduce Reps

– Eye Level Kettlebell Swings

– Single Dumbbell Hang Power Snatches

– Empty Barbell Hang Power Snatches

BOX JUMPS

– Reduce Reps

– Reduce Box Height

– 6-12-18-24… Squat Jumps

Tricep Complex (Checkmark)

Accessory

Tricep Complex

2 Giant Sets:

10 Dumbbell Skull Crushers

10 Dumbbell Roll Backs

20 Close Grip Dumbbell Bench Press

Rest As Needed Between Giant Sets

B. Banded Face Pulls

100 Reps

– Athletes should prioritize quality movement throughout all rounds.

– Giant Sets means there is no rest between movements, complete all 3 movements before resting the dumbbells down.

– Score: Work completed. Add any other notes to your workout notes section.

CrossFit Evergreen – CrossFit

CFE INSPIRE

“You are never too old to set another goal or to dream a new dream.” – C. S. Lewis

Power Clean (Power Clean

Set 1: 10 Power Cleans @ 52%
Set 2: 8 Power Cleans @ 61%
Set 3: 6 Power Cleans @ 70%
Set 4: 10 Power Cleans @ 55%
Set 5: 8 Power Cleans @ 64%
Set 6: 6 Power Cleans @ 73%

Rest 1 Min. Between Sets)

– Athletes are not required to be touch and go for full set, but should try to hold on for as long as possible to start each set.

– Score: Load used for heavy set of 6 at 73%.

MODIFICATION

– Reduce Percentages

– Hang Power Cleans

– Sub Dumbbells/Kettlebells

Laura (AMRAP – Rounds and Reps)

“Laura”

[IN TEAMS OF 2]

AMRAP 21:

30 Calorie Row

20 Burpees Over Rower

10 Power Cleans 155 / 105 lb

Background: This workout is dedicated to Special Agent Laura Schwartzenberger, 43, who was killed while executing a search warrant related to a violent crime against children on February 2, 2021.

Schwartzenberger, who joined the FBI in 2005, was fatally shot by a suspected child pornographer in Sunrise, Florida.

Throughout her FBI career, Schwartzenberger supported a range of law enforcement activities, such as nabbing bank robbers, but her primary focus for the last seven years was pursuing those who perpetrated crimes against children.

A longtime CrossFit athlete, Schwartzenberger, along with her two sons, was a dedicated member of CrossFit Vice @cfvice (Coral Springs, FL, USA). Affiliate owners Justin and Michelle Brown said Schwartzenberger was the “epitome of what every box wants in an athlete: encouraging, hard-working, coachable, and gritty.”

Schwartzenberger regularly attended Vice’s 5 a.m. classes, where she continuously inspired those around her.

“She never complained no matter how difficult the workout,” the Browns wrote in an email. “She simply showed up, got the work done, and lifted the energy of the class with her presence. Her smile could make the 5 a.m. class joyful and her laugh was infectious.”

Schwartzenberger is survived by her husband and two sons. She will be deeply missed by her CrossFit Vice community, her FBI colleagues, and many other friends and family members.

The workout, posted on the CrossFit Main Site as “Laura” – as the workout of the day for February 13, 2021 – was originally called “Lift Like Laura” when CrossFit Vice created the WOD as part of a “Live Like Laura” fundraiser event hosted by their gym on that date.

More background from an article by The Morning Chalk Up:

“Schwartzenberger was “known for her engine,” so they designed her tribute WOD to target the engine.”

“She’d always have her hair braided for workouts, and I can just visualize her braid bouncing as she did power cleans and her rowing, and that’s why [CrossFit Vice] put those movements [in]”

“And burpees…” “She was the person that just wouldn’t rest, no matter how many burpees or how tired she was. She would just keep going.”
– Overview: Our Hero workout today is a partner piece where you’re resting while your partner works. This means we should be able to hold a pretty consistent intensity throughout the full 21 minute clock today. Transitions become important quickly in order to find and maintain a pace all the way through. You can find an individual version of this workout in modifications.

– Split all work however you’d like to with your partner today.

– Power Cleans: Should be moderately heavy, likely completing reps in smaller sets (since there is some rest built in) or with fast singles.

– Score: Total rounds and reps completed.

MODIFICATION

CALORIE ROW

– Reduce Reps

– 2:30 Time Cap

– 30 Calorie Ski

– 30 Calorie Bike

– 400m Run (total)

– 300m Air Run (total)

BURPEES OVER ROWER

– Reduce Reps

– Burpees With Lateral Hop Over Line

– Regular Burpees

– 20 Calorie Bike Erg (total, 1/2 per 1 partner)

– 20 Calorie Assault/Echo Bike (total, 1/2 per 1 partner)

– 20 Calorie Ski (total, 1/2 per 1 partner)

POWER CLEANS

– Reduce Loading/Reps

– Hang Power Cleans

– Sub Dumbbells

INDY VERSION

AMRAP 21:

15 Calorie Row

10 Burpees Over Rower

5 Power Cleans

*Rest 1:00 Between Rounds

CrossFit Evergreen – CrossFit

CFE INSPIRE

“You are never too old to set another goal or to dream a new dream.” – C. S. Lewis

Power Clean (Power Clean

Set 1: 10 Power Cleans @ 52%
Set 2: 8 Power Cleans @ 61%
Set 3: 6 Power Cleans @ 70%
Set 4: 10 Power Cleans @ 55%
Set 5: 8 Power Cleans @ 64%
Set 6: 6 Power Cleans @ 73%

Rest 1 Min. Between Sets)

– Athletes are not required to be touch and go for full set, but should try to hold on for as long as possible to start each set.

– Score: Load used for heavy set of 6 at 73%.

MODIFICATION

– Reduce Percentages

– Hang Power Cleans

– Sub Dumbbells/Kettlebells

Laura (AMRAP – Rounds and Reps)

“Laura”

[IN TEAMS OF 2]

AMRAP 21:

30 Calorie Row

20 Burpees Over Rower

10 Power Cleans 155 / 105 lb

Background: This workout is dedicated to Special Agent Laura Schwartzenberger, 43, who was killed while executing a search warrant related to a violent crime against children on February 2, 2021.

Schwartzenberger, who joined the FBI in 2005, was fatally shot by a suspected child pornographer in Sunrise, Florida.

Throughout her FBI career, Schwartzenberger supported a range of law enforcement activities, such as nabbing bank robbers, but her primary focus for the last seven years was pursuing those who perpetrated crimes against children.

A longtime CrossFit athlete, Schwartzenberger, along with her two sons, was a dedicated member of CrossFit Vice @cfvice (Coral Springs, FL, USA). Affiliate owners Justin and Michelle Brown said Schwartzenberger was the “epitome of what every box wants in an athlete: encouraging, hard-working, coachable, and gritty.”

Schwartzenberger regularly attended Vice’s 5 a.m. classes, where she continuously inspired those around her.

“She never complained no matter how difficult the workout,” the Browns wrote in an email. “She simply showed up, got the work done, and lifted the energy of the class with her presence. Her smile could make the 5 a.m. class joyful and her laugh was infectious.”

Schwartzenberger is survived by her husband and two sons. She will be deeply missed by her CrossFit Vice community, her FBI colleagues, and many other friends and family members.

The workout, posted on the CrossFit Main Site as “Laura” – as the workout of the day for February 13, 2021 – was originally called “Lift Like Laura” when CrossFit Vice created the WOD as part of a “Live Like Laura” fundraiser event hosted by their gym on that date.

More background from an article by The Morning Chalk Up:

“Schwartzenberger was “known for her engine,” so they designed her tribute WOD to target the engine.”

“She’d always have her hair braided for workouts, and I can just visualize her braid bouncing as she did power cleans and her rowing, and that’s why [CrossFit Vice] put those movements [in]”

“And burpees…” “She was the person that just wouldn’t rest, no matter how many burpees or how tired she was. She would just keep going.”
– Overview: Our Hero workout today is a partner piece where you’re resting while your partner works. This means we should be able to hold a pretty consistent intensity throughout the full 21 minute clock today. Transitions become important quickly in order to find and maintain a pace all the way through. You can find an individual version of this workout in modifications.

– Split all work however you’d like to with your partner today.

– Power Cleans: Should be moderately heavy, likely completing reps in smaller sets (since there is some rest built in) or with fast singles.

– Score: Total rounds and reps completed.

MODIFICATION

CALORIE ROW

– Reduce Reps

– 2:30 Time Cap

– 30 Calorie Ski

– 30 Calorie Bike

– 400m Run (total)

– 300m Air Run (total)

BURPEES OVER ROWER

– Reduce Reps

– Burpees With Lateral Hop Over Line

– Regular Burpees

– 20 Calorie Bike Erg (total, 1/2 per 1 partner)

– 20 Calorie Assault/Echo Bike (total, 1/2 per 1 partner)

– 20 Calorie Ski (total, 1/2 per 1 partner)

POWER CLEANS

– Reduce Loading/Reps

– Hang Power Cleans

– Sub Dumbbells

INDY VERSION

AMRAP 21:

15 Calorie Row

10 Burpees Over Rower

5 Power Cleans

*Rest 1:00 Between Rounds

CrossFit Evergreen – CrossFit

CFE INSPIRE

Happy Presidents Day!

“It is far better to be alone, than to be in bad company.” ~ George Washington

Back Squat (Back Squat

Set 1: 6 Back Squats @ 64%
Set 2: 4 Back Squats @ 73%
Set 3: 2 Back Squats @ 82%
Set 4: 6 Back Squats @ 67%
Set 5: 4 Back Squats @ 76%
Set 6: 2 Back Squats @ 85%

Rest 1-2 Min. Between Sets)

– Barbell should come from a rack.

– Athletes should aim to hit percentages provided for each wave set as long as they are still moving well.

– Score: Enter weight used for heavy set of 2 at 85%.

MODIFICATION

– Reduce Percentage

– Box Squat

– Front Squat

Highball (Time)

“Highball”

5 Rounds For Time:

.80/.72 KM Bike Erg

50-40-30-20-10 Wallballs

3 Rope Climbs (15′)

Time Cap: 22 Minutes

KB: MRx: 14/10, Rx: 20/14

– Overview: Big conditioning piece with descending reps of wallballs. Classic triplet for us, where you want to lean into the bigger sets of wallballs at the beginning knowing you can push the smaller upcoming sets. Rope climbs will be a test for those legs and arms under fatigue today.

– Bike: About 1:30 of work.

– Rope climbs: About 1:30 or less of work.

– Wallballs: Athletes should be able to perform sets of 10 minimum during all rounds of the workout.
– Athletes should aim to control their breathing from the beginning today to be able to push their pace in the last 2-3 rounds with smaller wallball sets.

– Find consistent pace and rest between rope climbs to allow you to keep moving without failing any reps.

MODIFICATION

800/720 METER BIKE

– Reduce Distance

– 1:30 Time Cap

– 400/360m Row

– 360/320m Ski

– 360m Run

– 270m Air Run

WALLBALLS

– Reduce Reps/Loading/Target

– Single Dumbbell Thrusters

– Empty Barbell Thrusters

– 75/60/45/30/15 Air Squats