CrossFit – Wed, Jan 17
CrossFit Evergreen – CrossFit
CFE INSPIRE
“You are what you do, not what you say you’ll do”. – C.G. Jung
With the advent of social media and reddit forums, talk is cheap. Sitting in the comfort of a chair, at home, many will talk. Few however, will actually do.
Spending our breath on words is wasted effort, and is always better spent on action. The only measurable difference between the armchair quarterback, and the actual quarterback.
“I can’t hear what you’re saying, because your actions speak so loudly.”
When was the last time you said you were going to do something, but didn’t actually follow through? What stopped you from taking action?
Clean (Clean
Heavy Set of 20
* Add A Little Weight If Repeating
* If First Time, Aim For ~50-55% 1RM
)
– These are intended to be squat cleans.
– Reps for the set of 20 should be touch and go.
– Athletes can pause in the front rack or at the hips, but bar cannot rest on the floor at any point.
– Score: Load
WARM UP
With An Empty Barbell:
5 Good Mornings
5 Elbow Rotations
5 Back Squats
5 Deadlifts
5 Hang Power Cleans
5 Power Cleans
5 Squat Cleans
With A Light Weight:
8 Power Cleans
With A Moderate Weight:
5 Power Cleans
In Sets of 3-8 Reps, Build To 20 Rep Weight or 50% If First Attempt.
MODIFICATION
– Hang Power Cleans
– Sub Dumbbells
Ungraceful (AMRAP – Reps)
“Ungraceful”
On the Minute x 10:
30 Double Unders
Max Clean & Jerks MRx: 95/55, Rx: 115/75, Rx+: 135/95
– Overview: This workout is a play on Grace with some jump rope mixed in to spike that heart-rate. Getting at least 3 clean and jerks per rounds puts you in the 30+ rep volume by the end of this piece.
– Double Unders: No longer than 30 seconds.
– Clean and Jerks: At least 30 seconds of time at the barbell each minute.
– Choose moderate weight that you can do for steady singles throughout the workout under fatigue.
– Should be able to get at least 3 clean and jerks per round.
– Score: Total clean and jerks completed.
– Athletes should choose a pace on the barbell for steady singles to achieve at least 3 reps per minute.
– Athletes may try to catch their breath after hitting their goal reps and giving themselves a :05-:10 transition to their jump rope for next round of double unders.
MODIFICATION
CLEAN AND JERK
– Reduce Loading
– Reduce Reps
– Power Clean Only
– Push Jerk Only
– Sub Dumbbells
– Kettlebell Swing
DOUBLE UNDERS
– Reduce Reps
– 45 Single Unders
– 30 Plate Hops
– 30 Reps of Singles & Doubles (Mix of Both)
– :20 Time On Any Machine
Midline Grunt Work (Checkmark)
Midline Grunt Work
3 Sets:
20 Seconds Hollow Hold
10 Seconds Rest
20 Seconds Flutter Kicks
10 Seconds Rest
20 Seconds Sit-ups
10 Seconds Rest
20 Seconds V-Ups 10 Seconds Rest
– 1 set is complete when you’ve gone through each movement once.
– Athletes should try to work for the entire 20s but can break if needed. Time will not stop if you take a break.
– This piece is 6 minutes total.
– Score: Mark Completed
CrossFit – Wed, Jan 17
CrossFit Evergreen – CrossFit
CFE INSPIRE
“You are what you do, not what you say you’ll do”. – C.G. Jung
With the advent of social media and reddit forums, talk is cheap. Sitting in the comfort of a chair, at home, many will talk. Few however, will actually do.
Spending our breath on words is wasted effort, and is always better spent on action. The only measurable difference between the armchair quarterback, and the actual quarterback.
“I can’t hear what you’re saying, because your actions speak so loudly.”
When was the last time you said you were going to do something, but didn’t actually follow through? What stopped you from taking action?
Clean (Clean
Heavy Set of 20
* Add A Little Weight If Repeating
* If First Time, Aim For ~50-55% 1RM
)
– These are intended to be squat cleans.
– Reps for the set of 20 should be touch and go.
– Athletes can pause in the front rack or at the hips, but bar cannot rest on the floor at any point.
– Score: Load
WARM UP
With An Empty Barbell:
5 Good Mornings
5 Elbow Rotations
5 Back Squats
5 Deadlifts
5 Hang Power Cleans
5 Power Cleans
5 Squat Cleans
With A Light Weight:
8 Power Cleans
With A Moderate Weight:
5 Power Cleans
In Sets of 3-8 Reps, Build To 20 Rep Weight or 50% If First Attempt.
MODIFICATION
– Hang Power Cleans
– Sub Dumbbells
Ungraceful (AMRAP – Reps)
“Ungraceful”
On the Minute x 10:
30 Double Unders
Max Clean & Jerks MRx: 95/55, Rx: 115/75, Rx+: 135/95
– Overview: This workout is a play on Grace with some jump rope mixed in to spike that heart-rate. Getting at least 3 clean and jerks per rounds puts you in the 30+ rep volume by the end of this piece.
– Double Unders: No longer than 30 seconds.
– Clean and Jerks: At least 30 seconds of time at the barbell each minute.
– Choose moderate weight that you can do for steady singles throughout the workout under fatigue.
– Should be able to get at least 3 clean and jerks per round.
– Score: Total clean and jerks completed.
– Athletes should choose a pace on the barbell for steady singles to achieve at least 3 reps per minute.
– Athletes may try to catch their breath after hitting their goal reps and giving themselves a :05-:10 transition to their jump rope for next round of double unders.
MODIFICATION
CLEAN AND JERK
– Reduce Loading
– Reduce Reps
– Power Clean Only
– Push Jerk Only
– Sub Dumbbells
– Kettlebell Swing
DOUBLE UNDERS
– Reduce Reps
– 45 Single Unders
– 30 Plate Hops
– 30 Reps of Singles & Doubles (Mix of Both)
– :20 Time On Any Machine
Midline Grunt Work (Checkmark)
Midline Grunt Work
3 Sets:
20 Seconds Hollow Hold
10 Seconds Rest
20 Seconds Flutter Kicks
10 Seconds Rest
20 Seconds Sit-ups
10 Seconds Rest
20 Seconds V-Ups
10 Seconds Rest
– 1 set is complete when you’ve gone through each movement once.
– Athletes should try to work for the entire 20s but can break if needed. Time will not stop if you take a break.
– This piece is 6 minutes total.
– Score: Mark Completed
CrossFit – Tue, Jan 16
CrossFit Evergreen – CrossFit
CFE INSPIRE
“Creativity is allowing one to make mistakes. Art is knowing which ones to keep.” – Scott Adams
We all want to create something amazing in this life. A successful career, building a deep relationship, to anything and everything between. In this process, we easily forget how crucial it is to allow ourselves to make mistakes.
We learn after mistakes, no question about that, but there’s something even more important here – the *will* to try so hard, that we make mistakes. If we are living in a state of fear, that we’ll fumble the ball or miss the chance… we never take the risk. We move through life with safety at the top of mind.
Just like training for a 200lb snatch, we wouldn’t expect to be able to lift the weight on Day 1. We’d start at a lighter load, steadily building over the weeks. Countless misses and technical faults along the way, but we still come back to try once more. Fine tuning, until we’ve reached our “art”.
What is a skill or movement you are feeling frustrated by lately? What are a few mistakes you’ve made on this movement that you have learned something from?
Snatch (Snatch
On the Minute x 10:
1st 2 Min: 1 Snatch @ 67%
2nd 2 Min: 1 Snatch @ 70%
3rd 2 Min: 1 Snatch @ 73%
Minute 8: 1 Snatch @ 76%
Minute 9: 1 Snatch @ 79%
Minute 10: 1 Snatch @ 88%
)
– In minutes 1-2 you complete 1 snatch EMOM at 67%.
– In minutes 3-4 you complete 1 snatch EMOM at 70%.
– In minutes 5-6 you complete 1 snatch EMOM at 73%.
– Reps can be performed as squat snatches or power snatches.
– Use one bar & change the weights yourself.
– If you miss a lift in the final 2 minutes, go down by 3%.
– If you make a lift in the final 2 minutes, go up by 3% (as written).
– Score: Final lift on minute 10.
WARM UP
10 Empty Barbell Snatch Grip Deadlifts
8 Snatch Grip High Pulls
6 Empty Barbell Overhead Squats
4 Empty Barbell High Hang Power Snatches
2 Empty Barbell High Hang Squat Snatches
2 Power Snatches
2 Squat Snatches
Build to 67%
MODIFICATION
– Power Snatch + Overhead Squat
– Overhead Squats
– Single Dumbbell Squat Snatch
– Single Dumbbell Overhead Squat
– Single Dumbbell Power Snatch
Boat Shoes (3 Rounds for time)
“Boat Shoes”
For Time:
1,500 Meter Row
1,200 Meter Run
Rest 3 Minutes
1,000 Meter Row
800 Meter Run
Rest 3 Minutes
500 Meter Row
400 Meter Run
Modifications
500M ROW
– 400m Run
– 1000m Bike (Any)
– 400m Ski
400M RUN
– 500m Row
– 1000m Bike (Any)
– 400m Ski
Movement Prep
100m Row (Moderate)
100m Run (Moderate)
100m Row (Fast)
100m Run (Fast)
SUB BIKE OR SKI FOR THE RUN TODAY.
– Overview: This is a repeat workout from 9/2/22. 3 intervals with 3 minutes of rest between efforts means that athletes should be pushing their paces during all intervals.
– Athletes should aim for a strong effort during each interval knowing that there is rest between each rounds.
– Rows: Should be about 6:00, 4:00, 2:00.
– Runs: Should be about 6:00, 4:00, 2:00.
– Adjust distances as needed to accomplish this within the time cap.
– Score: Total time to complete work.
– Descending distances with 3 minutes of rest between each set should mean that we are pushing the pace as we move through this piece.
– Third interval should be as close to a sprint as we can get with the shortest distances.
MODIFICATION
1500M/1000M/500M ROW
– Reduce Distances
– 6:00/4:00/2:00 Time Caps
– 1200m/800m/400m Ski
– 3000m/2000m/1000m Bike
1200M/800M/400M RUN
– Reduce Distances
– 6:00/4:00/2:00 Time Caps
– 1200m/800m/400m Ski
– 3000m/2000m/1000m Bike
– 900m/600m/300m Air Run
CrossFit – Mon, Jan 15
CrossFit Evergreen – CrossFit
CFE INSPIRE
“The opposite of play is not work. The opposite of play is depression.” – Brene Brown
Sometimes along the way, we forget that we love what we do. The choice of words there was intentional.
Suddenly things become a “job”.
Things used to be fun.
It used to excite us.
Now… not so much.
And we ask ourselves that question… ”What happened?”
When we are here, it’s a must to remind ourselves: love is a two-way street. And it takes work to love. Unlike the portrayal in the movies, there’s commitment with hard work, sweat and tears. But through that, if we can see it all the way, is the irreplaceable fulfillment. We must learn, or maybe better said re-learn, to love what we do.
Think back to what excited us the most when we started. What ignited the fire. What wakes us up in the morning. It’s there. Not lost to “work”, and just in need of a rekindling.
What did your first day of CrossFit look like? What made you come back? What made you have the desire to compete?
Push Press (Push Press
6 Sets [Same Weight Across]:
3 Push Press
* Rest 1 Minute Between Sets
* Aim For Between 70-80% 1RM
)
– Aim to complete all sets at 70-80% of your 1RM Push Press.
– All sets should be completed unbroken.
– Barbell should be taken from a rack.
– Athletes should use the same weight each set.
– Score: Enter the loading across all sets.
WARM UP
20s Empty Barbell Overhead Hold
20s Back Rack Elbow Rotations
5 Empty Barbell Strict Presses
5 Empty Barbell Push Presses
6 Push Presses @ Light Weight
3 Push Presses @ Moderate Weight
Build To 70-80%.
MODIFICATION
– Reduce Reps/Sets
– Strict Press
– Sub Dumbbells
MLK (Time)
“MLK”
For Time:
1,968 Meter Bike Erg
19 Burpee Pull-ups
63 Thrusters MRx: 55/35, Rx: 65/45, Rx+: 75/55
Time Cap: 10 Minutes
In memory of Dr. Martin Luther King, Jr., the American Baptist minister, activist, humanitarian, and leader in the African-American Civil Rights Movement. King was born on January 15, 1929 and was assassinated on April 4, 1968.
– Overview: Today’s workout is meant to be a faster chipper, taking into account pacing so that you are able to move consistently through the burpee pull-ups and in steady sets on the light thruster.
– Athletes should complete one movement before moving on to the next.
– Bike: 4 minutes or less.
– Burpess Pull-ups: 2 minutes or less.
– Light thruster: 4 minutes or less.
– Score: Time to complete.
– Athletes should try to push their pace during each movement to a difficult but sustainable level, breathing hard but not uncontrollably.
– Find a pace that allows for fast transition with minimal rest moving from one movement to the next.
– Leg fatigue will become a factor when moving into the thrusters, athletes should choose sets they can continue to hit under fatigue to limit rest between sets.
MODIFICATION
1968M BIKE
– Reduce Distance
– 4:00 Time Cap
– 1000m Row
– 800m Ski
– 800m Run
– 600m Air Run
BURPEE PULL-UPS
– Reduce Reps
– Use Plate to Reduce Jumping Distance to Pull-up Bar
– Burpee to Target
– Burpee Only
– Jumping Pull-Up Only
– 19 Burpees + 19 Ring Rows
THRUSTERS
– Reduce Loading
– Sub Dumbbells
– 126 Air Squats
CrossFit – Sat, Jan 13
CrossFit Evergreen – CrossFit
CFE INSPIRE
“Motivation can get you started. Commitment is what keeps you going.” – Jim Rohn
Motivation feels good.
It makes things feel… easy.
When we’re motivated, productivity just flows. But what’s challenging about it, is that motivation isn’t always there. Let’s be real about it. It’s not an everyday thing. We’re going to have tough days.
We recognize anything in life that’s worth working towards won’t be easy. And it will not be a matter of if, but when, we are challenged and tested to the core. In this moment, motivation may very well not be there for us…. chances are actually highly likely that it won’t be.
What will always be there however, is our commitment.
Our success can be drawn back to the level of commitment to the little things. “Discipline” is not reserved for the military or martial arts – it is our anchor for seeing us through the storm. It will never be a single action that makes us. It’s instead hundreds and thousands of smaller decisions, repeated time and time again, through dedicated commitment.
Let’s be aware of the habits and commitments we hold ourselves to. Whereas motivation is a short-term fix, commitments to daily healthy habits guide us through the inevitable storms.
What are 3 daily habits you consider to be “non-negotiables?” These can be related to anything between training, health, life, relationships, etc. For example, “each day, I complete my 10 minute mobility routine, eat vegetables at every meal, and put screens away 90 minutes before bedtime.” Regardless of feeling motivated or not, your day does not feel complete without these things. If you haven’t formed these habits yet, let’s think of 3 things we can start doing today to help keep you focused on the hard days.
Barbara (Time)
Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*
Complete 5 rounds of the repetitions in the order written as fast as possible (“ For Time “). After each set of 50 Air Squats, you must take a 3 minute Rest. Time each round for reference and pacing purposes.
Score is total time to complete all 5 rounds, including the prescribed rest. (Note: Do not include the last 3 minute Rest period after Round 5 in your overall score.)
Good Times for “Barbara” (estimate)
– Beginner: 50+ minutes
– Intermediate: 40-49 minutes
– Advanced: 30-39 minutes
– Elite: <29 minutes
Tips and Strategy
Go fast and as unbroken as possible. If you need to break the reps into sets, do a “descending”/”cascading” rep scheme so the volume decreases as you go through the sets. For example, during the sets of Push-Ups: 12, 8, 6, 4.
.
Scaling Options
reduce reps, ring rows, bench push ups, banded/box pull ups
Intermediate
5 Rounds for Time
10 Pull-Ups
20 Push-Ups
30 Sit-Ups
40 Air Squats
3 minutes Rest
Beginner
5 Rounds for Time
10 Ring Rows
15 Bench/Incline Push-Ups
20 Anchored Sit-Ups
25 Air Squats
3 minutes Rest
CrossFit – Fri, Jan 12
CrossFit Evergreen – CrossFit
CFE INSPIRE
“The most important decision we make is whether we believe we live in a friendly or hostile universe.” – Albert Einstein
We choose the world we live in. And our decision will echo through our lives, perpetuating itself over and over without the conscious even being aware of it. The first step – awareness.
Let’s first recognize that we, by default, tend to gravitate towards “hostility”. This may sound strange at first, but when we think about it, we know that we are defensive creatures. And that a very active “fight or flight” mechanism lives within us. Our default interpretation can be to see things as “threats”. It can be very challenging to trust.
Not all of that is a bad thing. But magnify it, and imagine as if that is the universe we believe it to be – pure hostility. It’s a pair of red glasses we’ve placed over our eyes that we view the world. And despite holding the greenest of flowers in our hand… all we see is a red flower.
It starts with awareness of where we currently are. Brutally honest self-reflection.
It then turns into a choice… a choice of lens that we will view the world in.
Change our perception, and we change our world.
Do you feel like you live a more peaceful or hostile life? When was the last time something happened to you that was out of your control? How did you respond or react? Did you think “why me” or just simply think “it is what it is?”
Green Screen (Time)
“Green Screen”
5 Rounds For Time:
400 Meter Run (50’ Shuttle Run x 20)
500/450 Meter Row
1,000/900 Meter Bike Erg
Rest 2 Minutes Between Sets
Time Cap: 40 Minutes
– Overview: In this longer cardio workout athletes will workout through rounds of running, rowing, and biking. Between rounds, athletes will rest 2 minutes. Pacing from the start will be a key component of this workout.
– Run: Should be completed in 2:00 or less.
– Row: Should be completed in 2:00 or less.
– Bike: Should be completed in 2:00 or less.
– Score: Total time it takes to complete the workout.
– Athletes should aim to complete each round in roughly the same amount of time.
– We should be careful not to run too fast at the start of each round so that we still have lots of energy left in the tank for the row and the bike.
– The place we are likely to slow down the most, if paced incorrectly, would be the row. Let’s see if we can hold our pace by rowing at our 2k time trial pace or up to 5s slower than that.
– Let’s be sure to set the damper setting on the bike and rower at something that will allow you to breathe heavy but not smoke the legs. Slightly lower resistance is better.
MODIFICATION
400 METER RUN
– Reduce Distance
– 2:00 Time Cap
– 500/450m Row
– 400/360m Ski
– 1,000/900m Bike
– 300m Air Run
500/450 METER ROW
– Reduce Distance
– 2:00 Time Cap
– 400/360m Ski
– 1,000/900m Bike
– 400m Run
– 300m Air Run
1,000/900 METER BIKE ERG
– Reduce Distance
– Time Cap
– 500/450m Row
– 400/360m Ski
– 400m Run
– 300m Air Run
Achieve Your Fitness Goals
Flexible membership packages to suit all levels of training to help achieve your fitness goals