CrossFit Evergreen – CrossFit

CFE INSPIRE

“Pursue one great decisive aim with force and determination.” – Carls Von Karlswich

To be able to stand in a room with a thousand doors, and be able to close 999 of them.

It can be ironically be far more challenging to *not* do something… than to do it.

Together let’s take a step back today, and boil things down the basics. What are we after?

Sometimes less can be more.

Power Snatch (Power Snatch

On the 3:00 x 3 Sets:
3 Power Snatches

* Start First Working Set at 80% & Build To Heavy
)

– Athletes should aim to build in weight each set.

– Athletes should only build if they feel they are moving well.

– Reps do not need to be completed unbroken. Dropping from the top between reps is permitted. No longer than 10s should pass between reps.

– Score: Weight used for heaviest set of 3.

MODIFICATION

– Reduce Reps

– Hang Power Snatches

– Sub Dumbbell(s)

Fuzzy Lumpkins (Time)

“Fuzzy Lumpkins”

https://ctstorageprod.blob.core.windows.net/videos-coaching/power-snatch-cycling.mp4

For Time:

50 Power Snatches MRx: 75/45, Rx: 95/65, Rx+: 115/85

Every 2 Minutes [Starting at 0:00]:

200 Meter Run (250M Row)

Time Cap: 10 Minutes

– Overview: Athletes should aim to complete 10 reps or more each time they approach the barbell. This barbell should feel challenging but still doable when under fatigue. Consider that grip fatigue may become a factor in the back half of this piece.

– Athlete Runs at the 0:00-2:00-4:00-6:00-8:00 minute marks.

– Run should take no more than 1:00 to allow for 1:00 of Power Snatches.

– Moderate snatch weight that allows athlete to complete 10 reps or more within that time frame.

– Bar weight should be cycled for reps or in fast singles.

– Score: Time to complete. Add 1 second per rep not completed if capped.
– Athletes should run at a pace to allow for full 1:00 on Power Snatches.

– Since there is no programmed rest, if you would like a short break before the next Run, finish barbell reps at the :50 mark prior.

– Athletes that are great at barbell cycling should aim for 15 or more reps.

– Athletes that are decent at barbell cycling should aim for 12-15 reps.

– Athletes that are not as comfortable with their barbell cycling should aim for 10 reps.

– Two possible approaches could be consistent rep sets across rounds or by completing a big number in round 1 and breaking the rest into more manageable sets.

MODIFICATION

POWER SNATCHES

– Reduce Loading

– Hang Power Snatches

– Dumbbell Power Snatches

– Kettlebell Swings

200M RUN

– Reduce Distance

– 1:00 Time Cap

– 250m Row

– 200m Ski

– 500m Bike Erg

– 150m Air Run

Mobility Rolls and Bands (No Measure)

Thoracic Opener

Lat Rolls

Glute Rolls

Calf Rolls

Banded Hamstring Stretches

CrossFit Evergreen – CrossFit

CFE INSPIRE

“The future belongs to those who prepare for it today.” – Malcolm X

There will be the voice that tells us, “there’s time to do this tomorrow”. But that brings us back to the quote we started with above. We’ll take the hard road.

Overhead Squat (Set 1: 3 Overhead Squats @ 50%
Set 2: 3 Overhead Squats @ 55%
Set 3: 8 Overhead Squats @ 60%
Set 4: 8 Overhead Squats @ 60%
Set 5: 8 Overhead Squats @ 60%
* 3 Second Bottom Pause On All Reps
* Rest 1 Minute Between Sets )

BB comes from rack

Score is weight used for set of 8 reps at 60%.

Just Here For The Zipline (AMRAP – Rounds and Reps)

“Just Here For The Zipline”

https://ctstorageprod.blob.core.windows.net/videos-coaching/rope-climb-descent.mp4

AMRAP 15:

1 Rope Climb (15′)

10 Push-ups

15 Air Squats

– Overview: This workout is a bit of a play on “Cindy”. Rounds should be quick and consistent throughout, while saving some gas to push the pace in the last couple of rounds.

– Choose variations that allow for about 90 second rounds, or at least 10 rounds total over the 15 minutes.

– Athletes should be able to complete the Push-Ups in 1-2 sets or scale reps to accomplish this.

– Score: Rounds and reps completed.
– Pace from the beginning to allow for smooth transitions from one movement to the next throughout 15 minutes.

– Athletes may consider breaking the push-ups from the beginning to limit arm fatigue, but should still be completed in 2 sets or less.

– Focus on the foot clamp on the Rope Climb today to minimize arm fatigue and stay efficient each time we climb the rope.

MODIFICATIONS

ROPE CLIMBS

– Reduce Height

– Reduce Reps

– 2 Lay to Stand Climb

– 3 Strict Pull-Ups = 1 Rope

– 4 Alternating Dumbbell Plank Rows = 1 Rope

– 5 Ring Rows = 1 Rope

– 5 Toes To Bar = 1 Rope

PUSH-UPS

– Reduce Reps

– Hand Release Push-Ups

– Box Push-Ups

– Dumbbell Bench Press

AIR SQUATS

– Reduce Reps

– Squat to Target

– Reverse Lunges

Mobility (No Measure)

Cat/Cow
Wrist Stretches
Down Dog
Cobra
Happy Baby
Banded Hamstring Hip Opener
Roll Outs – Calves, Glutes, Quads, Thoracic
Corpse Pose

-Hold each pose for 3-5 deep breaths

CrossFit Evergreen – CrossFit

CFE INSPIRE

“The future belongs to those who prepare for it today.” – Malcolm X

There will be the voice that tells us, “there’s time to do this tomorrow”. But that brings us back to the quote we started with above. We’ll take the hard road.

Overhead Squat (Set 1: 3 Overhead Squats @ 50%
Set 2: 3 Overhead Squats @ 55%
Set 3: 8 Overhead Squats @ 60%
Set 4: 8 Overhead Squats @ 60%
Set 5: 8 Overhead Squats @ 60%
* 3 Second Bottom Pause On All Reps
* Rest 1 Minute Between Sets )

BB comes from rack

Score is weight used for set of 8 reps at 60%.

Just Here For The Zipline (AMRAP – Rounds and Reps)

“Just Here For The Zipline”

https://ctstorageprod.blob.core.windows.net/videos-coaching/rope-climb-descent.mp4

AMRAP 15:

1 Rope Climb (15′)

10 Push-ups

15 Air Squats

– Overview: This workout is a bit of a play on “Cindy”. Rounds should be quick and consistent throughout, while saving some gas to push the pace in the last couple of rounds.

– Choose variations that allow for about 90 second rounds, or at least 10 rounds total over the 15 minutes.

– Athletes should be able to complete the Push-Ups in 1-2 sets or scale reps to accomplish this.

– Score: Rounds and reps completed.
– Pace from the beginning to allow for smooth transitions from one movement to the next throughout 15 minutes.

– Athletes may consider breaking the push-ups from the beginning to limit arm fatigue, but should still be completed in 2 sets or less.

– Focus on the foot clamp on the Rope Climb today to minimize arm fatigue and stay efficient each time we climb the rope.

MODIFICATIONS

ROPE CLIMBS

– Reduce Height

– Reduce Reps

– 2 Lay to Stand Climb

– 3 Strict Pull-Ups = 1 Rope

– 4 Alternating Dumbbell Plank Rows = 1 Rope

– 5 Ring Rows = 1 Rope

– 5 Toes To Bar = 1 Rope

PUSH-UPS

– Reduce Reps

– Hand Release Push-Ups

– Box Push-Ups

– Dumbbell Bench Press

AIR SQUATS

– Reduce Reps

– Squat to Target

– Reverse Lunges

Mobility (No Measure)

Cat/Cow
Wrist Stretches
Down Dog
Cobra
Happy Baby
Banded Hamstring Hip Opener
Roll Outs – Calves, Glutes, Quads, Thoracic
Corpse Pose

-Hold each pose for 3-5 deep breaths

CrossFit Evergreen – CrossFit

CFE INSPIRE

“If you know your opponent, but not yourself, you will lose 100% of the time.” – Samurai Proverb

To “keep up with the Jones” is an old expression about competitive neighbors. A power struggle – or perhaps better said popularity struggle – of status on the block. To “keep up”, one must be on top of their investigative game, predicting the next big move so they can outmatch. That may be a nicer lawn or a fancier family Christmas card.

We can study our competition to great length. And, we will indeed learn some absolutely beneficial statistics. But all the external statistics in the world won’t move us forward until we turn the investigative glasses to: ourselves.

Shoulder Press (Strict Press

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

* Start First Working Set at 80% & Build To Heavy
)

– Barbell should come from a rack.

– Reps should be performed unbroken each set.

– Athletes should aim to build in weight each set as long as they feel they are still moving well.

– Score: Loading used for heaviest set of 3.

MODIFICATION

– Reduce Percentages

– Sub Dumbbells

Call Back (AMRAP – Rounds and Reps)

“Callback”

https://ctstorageprod.blob.core.windows.net/videos-coaching/box-jump-standard.mp4

AMRAP 10:

15/12 Calorie Row

15 Box Jumps (24″/20″)

15 Deadlifts MRx: 135/85, Rx: 155/105, Rx+: 185/125

– Overview: In today’s piece the goal should be to move with consistency throughout rounds. Pace yourself early to save some energy to maintain through the end or be able to push the pace in the final minute or two. Choose weight, variations, and rep numbers that allow you to complete each station in 1:00 or less.

– Goal is to complete 3+ rounds.

– Box Jumps: Stand up fully on top of box.

– Light-moderate deadlift that can be completed in 1-2 sets. Weight should not exceed 50% of your 1RM.

– Score: Total rounds and reps completed.
– Don’t come out too hot in the first round, consider speeding up as you go instead of burning out as you move from round to round.

– Deadlifts should be in big sets or unbroken.

– Choose a pace on the Box Jumps and Row that will allow for you to hold onto the barbell.

– Pace movements to allow for smooth, fast transitions from one movement to the next.

MODIFICATION

15/12 CALORIE ROW

– Reduce calories

– 1:00 time cap

– 12/9 calories Assault/Echo Bike

– 12/9 calories Ski

– 12/9 calories Air Runner

– 200m Run

BOX JUMPS

– Reduce Reps

– Reduce Box Height

– 15 Box Step-Ups

– 20 Squat Jumps

– 15 Reverse Lunges

DEADLIFTS

– Reduce Loading

– Reduce Reps

– Sub Dumbbells or Kettlebells

– Good Mornings

– Kettlebell Sumo Deadlift

Gymnastics Conditioning (Checkmark)

Gymnastics Conditioning

https://ctstorageprod.blob.core.windows.net/videos-coaching/ghdsu-legs.mp4

2 Rounds x AMRAP 3:

50 GHD Sit-ups

Max Bar Muscle-ups

Rest 2 Minutes Between Sets.

– Athletes should be able to complete all the GHDSU without needing a break each round.

– GHDSU reps should take 2:30 or less to complete leaving 30s or more for bar muscle-up reps.

– Athletes can take as many breaks as needed on the bar muscle-ups.
GHDSU

– Reduce Reps

– Weighted Sit-Ups

– Sit-Ups

– Toes To Bar

BAR MUSCLE-UPS

– Banded BMU

– Jumping BMU

– Chest To Bar Pull-Ups

– Pull-ups

– Double Dumbbell Devils Presses

CrossFit Evergreen – CrossFit

CFE INSPIRE

October 18

“When it’s obvious that the goal cannot be reached, don’t adjust the goal, adjust the action steps.” Confucius

We’re drawing close to the end of 2021.

As we enter 2022, we’ll be planning some targets, some goals, some aspirations. As we put the time towards thinking of the year ahead, let’s do a visualization exercise together to help shape those thoughts.

Imagine we’re sitting together in a coffee shop… and it’s the *end* of 2022. Just about a year from today.

And I ask you,

“Hey friend. Tell me… what do you feel was your biggest accomplishment of 2022?”

“Did you set any goals that you set, but happened to miss? What would you change?”

“And last question… now with 2022 in hindsight, what do you think are your major growth areas for 2023?”

Bench Press (Bench Press

[PART A]
5 Sets:
5 Bench Press @ 65-70%

* 5 Second Negative
* Rest 1 Minute Between Sets

[PART B]
Max Unbroken Reps (No Negative) With Final Working Set)

– In Part A you complete 5 sets of 5 between 65-70% with a 5 second negative on each rep.

– In Part B do not do a negative.

– Barbell should be taken from a rack.

– Sets should be completed unbroken.

– 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: Max rep set in Part B.

MODIFICATION

– Reduce Reps

– Reduce Percentage

– Sub Dumbbells

– Floor Press

Dork (Time)

6 Rounds for Time

60 Double-Unders

30 Kettlebell Swings (1.5/1 pood)

15 Burpees
Boston firefighter Michael Kennedy, 33, of Boston, Massachusetts, died fighting a nine-alarm fire on March 26, 2014. Kennedy served with the Boston Fire Department for six and a half years and was a Marine Corps sergeant who served a tour in Iraq before that.

He is survived by his girlfriend, Sarah Wessman, and many other beloved friends and family members.
To learn more about Dork click here
– Overview: Pacing and smart breaks during sets of kettlebell swings will be important in today’s hero workout. Grip fatigue will set in quickly if we aren’t careful to take intentional but quick breaks.

– Double Unders: Reps should be completed in 1:30 or less.

– Kettlebell Swings: Reps should be completed in 1:30 or less. Kettlebell should finish locked out overhead.

– Burpees: Reps should be completed in 1:30 or less, smooth and consistent pacing will help to keep breathing and heart rate under control.

– Score: Time to complete work. If capped, add 1 second per every missed rep.

MODIFICATION

DOUBLE UNDERS

– Reduce Reps

– 90 Single Unders

– 45 Plate Hops

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

– 1:00 On Any Machine

KETTLEBELL SWINGS

– Reduce Loading

– Reduce Reps

– Single Dumbbell Hang Power Snatches

– Empty Barbell Hang Power Snatches

– Russian Kettlebell Swings

BURPEES

– Reduce Reps

– Box Jumps

– 1:00 Effort on Any Machine

CrossFit Evergreen – CrossFit

CFE INSPIRE

Some interesting fun facts to share.

Science has measured humans to have 20,000 genes.

Science has also measured onions… which come in at over 40,000.

The great thing about Epigenetics is that we’re all born with it.

Forget what you were born with. And focus on what you can become.

Power Snatch (Power Snatch

On the 3:00 x 3 Sets:
5 Power Snatches

*Start First Working Set at 70-78% & Build To Heavy
)

– Athletes should aim to build in weight each set.

– Athletes should only build if they feel they are moving well.

– Reps do not need to be completed unbroken. Dropping from the top between reps is permitted. No longer than 10s should pass between reps.

– Score: Enter weights used for heaviest set of 5.

MODIFICATION

– Reduce Reps

– Hang Power Snatches

– Sub Dumbbell(s)

Randy (Time)

For Time:

75 Power Snatches, 75# / 55#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
– Overview: This is a repeat from 1/31/2019. The hero workout “Randy” challenges athletes to strategize how they will attack the 75 power snatches at a lighter weight. This is a great test of grit as well as shoulder, grip, and posterior chain stamina. The lungs will also come into play toward the back half of these reps.

– This should be a very light barbell that you can complete for at least 30+ reps unbroken when fresh.

– To complete this workout under time cap, you’ll need to average ~9 reps on the minute.

– This is not a workout to do singles on. Athletes should cycle sets together.

– Score: Time

MODIFICATION

– Reduce Loading

– Reduce Reps

– Hang Power Snatches

– Dumbbell Power Snatches

– Kettlebell Swings

Bar Muscle Up Conditioning (Time)

https://www.youtube.com/watch?v=FqsYHnn26fU

5 Rounds For Time:

6 Jumping/Banded Bar Muscle-ups

20 GHD Sit-ups/weighted AbMat SitUps