CrossFit – Tue, Dec 26
CrossFit Evergreen – CrossFit
CFE INSPIRE
“The only person you are destined to become is the person you decide to be.” Ralph Waldo Emerson
Fate puts opportunity in front of us.
Destiny is the result of what we choose to do with it.
In turn, destiny is a choice. Not some predetermined thing of fairy tales and lore. We can sit and allow destiny to happen to us, or we can choose to have destiny happen for us.
Don’t wait to be chosen. Choose.
Decisions = Destiny.
Back Squat (Back Squat
On the 3:00 x 3 Sets:
5 Back Squats
*Start First Working Set at 78% & Build To Heavy
)
– Barbell should come from a rack.
– Reps should be completed unbroken each set.
– Athletes should aim to build in weight each set as long as they are still moving well.
– Score: Enter weight used for heaviest set of 5.
WARM UP
1:00 Bottom Of Air Squat Hold
10 Air Squats
30s Empty Barbell Bottom of Back Squat Hold
10 Empty Barbell Back Squats
5 Back Squats (Light Weight)
Build To 78%
MODIFICATION
– Reduce Reps
– Reduce Percentage
– Box Squat
– Front Squat
Accessory Pull Ups (No Measure)
Strict Weighted Pull Ups OR Butterfly Practice
1 x 3 Strict Weighted Pull-ups
2 x 2 Strict Weighted Pull-ups
4 x 1 Strict Weighted Pull-up
Rest 1 Minute Between Sets.
OR Use this time to practice your butterfly homework from the clinic. If you would like help we can work on that too!
Strict Pull ups are the key to getting better at more advanced movements!
No Measure, looking to spend a
10-12 min.on this work.
Boxing Day (AMRAP – Rounds and Reps)
“Boxing Day”
AMRAP 10:
5 Pull-ups
10 Front Squats MRx: 55/35, Rx: 65/45, Rx+: 75/55
15 Box Jumps (24″/20″)
– Overview: In this 10 minute AMRAP, athletes will be challenged to hold on for unbroken sets of pull-ups. Athletes will also need to pace themselves right from the start to be able to complete each round in roughly the same amount of time.
– Pull-Ups: Reps should take 30s or less to complete each round. Ideally, reps are completed unbroken each round.
– Front Squats: Reps should take 30s or less to complete each round. The loading should allow athletes to complete reps unbroken each round.
– Box Jumps: Reps should take 30s or less to complete each round. Rebounding will not be permitted.
– Score: Rounds + Reps
– Let’s aim to complete the pull-ups unbroken every round.
– Let’s aim to complete each round of front squats unbroken. Slow down the cycle speed if you need to catch your breath.
– Settle into a steady pace on the box. No need to rush here.
PULL-UPS
– Reduce Reps
– Banded
– Strict
– Ring Rows
– Alternating Dumbbell Plank Rows
FRONT SQUATS
– Reduce Loading
– Reduce Reps
– Sub Dumbbells
– Sub Kettlebells
– 20 Air Squats
BOX JUMPS
– Reduce Reps
– Reduce Box Height
– Box Step-Ups
– 20 Squat Jumps
– 20 Reverse Lunges
CrossFit – Sat, Dec 23
CrossFit Evergreen – CrossFit
CFE INSPIRE
“Cultivate the habit of being grateful for every good thing that comes to you, and to give thanks continuously. And because all things have contributed to your advancement, you should include all things in your gratitude.”
“That which we persist in doing becomes easier for us to do—not that the nature of the thing is changed, but that our power to do is increased.” – Emerson
12 Days Of Christmas Version 2 (Time)
1 Pistol (per leg)
2 Strict Pull-Ups
3 Hang Power Snatch 115/80
4 Burpees
5 TTB
6 Jump Squats
7 Push Press 115/80
8 Wall Balls 20/14
9 Box Jumps 24/20
10 Push-Ups
11 Walking Lunge Steps (per leg)
12 Squat Cleans 115/80
Just like the song… your humming the tune already!
Performed just like the song, this workout builds on itself and repeats reps all the way through the WOD.
CrossFit – Sat, Dec 23
CrossFit Evergreen – CrossFit
CFE INSPIRE
“Cultivate the habit of being grateful for every good thing that comes to you, and to give thanks continuously. And because all things have contributed to your advancement, you should include all things in your gratitude.”
“That which we persist in doing becomes easier for us to do—not that the nature of the thing is changed, but that our power to do is increased.” – Emerson
12 Days Of Christmas Version 2 (Time)
1 Pistol (per leg)
2 Strict Pull-Ups
3 Hang Power Snatch 115/80
4 Burpees
5 TTB
6 Jump Squats
7 Push Press 115/80
8 Wall Balls 20/14
9 Box Jumps 24/20
10 Push-Ups
11 Walking Lunge Steps (per leg)
12 Squat Cleans 115/80
Just like the song… your humming the tune already!
Performed just like the song, this workout builds on itself and repeats reps all the way through the WOD.
CrossFit – Fri, Dec 22
CrossFit Evergreen – CrossFit
CFE INSPIRE
“Water the flowers, not the weeds.”
Imagine your vision being a water hose.
And wherever your attention goes, you water.
Because whatever we end up watering… grows.
Every day, we are going to spend our water (our thoughts)on something. And there is a finite amount that we get to spend. If we choose to spend it on the weeds, those thoughts will grow stronger. Purely for the visualization, imagine gossip, and where that takes us.
Check in with ourselves today.
Are we watering the flowers, or the weeds?
Deadlift (Deadlift
On the 3:00 x 3 Sets:
1 Deadlift
*Start First Working Set at 85% & Build In Weight From There Each Set
)
– Start at 85% and aim to build each set if you still feel you are moving well.
– We are essentially building toward a heavy single here.
– Score: Enter the loading of heaviest set.
WARM UP
10 Empty Barbell Deadlifts
5 Light Deadlifts
3 Moderate Deadlifts
Build To 85% Hitting 2 Reps Each Time You Make A Weight Jump
MODIFICATION
– Reduce Percentage
– Reduce Reps
– Increase Rest Time
– Sub Dumbbells
Blue Plate Special (Time)
“Blue Plate Special”
https://ctstorageprod.blob.core.windows.net/videos-coaching/row-recovery.mp4
For Time:
42-30-18 Calorie Row*
21-15-9 Deadlifts MRx: 155/105, Rx: 185/135, Rx+: 225/155
*Women’s Calories: 34-24-14
Time Cap: 10 Minutes
– Overview: In this couplet, athletes will be challenged to push the pace on 2 movements that very much interfere muscularly with one another. Pacing the row in a way that will allow athletes to push their barbell sets will be key.
– Row: Each row should take no longer than 3:30, 2:30, and 1:30 respectively.
– Deadlifts: Barbell loading should not exceed 65% of your 1RM deadlift. Reps should be completed with no more than one break per round.
– Score: Total time. If capped, add 1s for every incomplete rep.
– Let’s do our best to pace the row in a way that will allow us to hold on for big sets of deadlifts. Aim for 1-2 sets each round.
– While the pace of the row matters less than our sets on the barbell, we should still try to row at a strong pace each round. Aim to complete each row in about 3:00, 2:00, and 1:00 respectively. We can use these time goals as a motivator.
MODIFICATIONS
42-30-18 | 34-24-14 CALORIE ROW
– Reduce Cals
– Same Calories On Bike Erg
– 34-24-14 | 27-19-11 Cal Echo or Assault Bike
– 34-24-14 | 27-19-11 Cal Ski
– 600-400-200m Run
– 450-300-150m Air Run
DEADLIFTS
– Reduce Loading
– Reduce Reps
– Sub Dumbbells or Kettlebells
– Good Mornings
– Kettlebell Sumo Deadlift
Roll & Stretch (No Measure)
Thoracic Opener – Try Larger Rollers
Lats, Hip Flexors, Quads, Glutes, Calves
Pigeon on Box
Couch Stretch
Puppy Pose – Side Puppy
Happy Baby
Arms to a T, Knees to Side
CrossFit – Fri, Dec 22
CrossFit Evergreen – CrossFit
CFE INSPIRE
“Water the flowers, not the weeds.”
Imagine your vision being a water hose.
And wherever your attention goes, you water.
Because whatever we end up watering… grows.
Every day, we are going to spend our water (our thoughts)on something. And there is a finite amount that we get to spend. If we choose to spend it on the weeds, those thoughts will grow stronger. Purely for the visualization, imagine gossip, and where that takes us.
Check in with ourselves today.
Are we watering the flowers, or the weeds?
Deadlift (Deadlift
On the 3:00 x 3 Sets:
1 Deadlift
*Start First Working Set at 85% & Build In Weight From There Each Set
)
– Start at 85% and aim to build each set if you still feel you are moving well.
– We are essentially building toward a heavy single here.
– Score: Enter the loading of heaviest set.
WARM UP
10 Empty Barbell Deadlifts
5 Light Deadlifts
3 Moderate Deadlifts
Build To 85% Hitting 2 Reps Each Time You Make A Weight Jump
MODIFICATION
– Reduce Percentage
– Reduce Reps
– Increase Rest Time
– Sub Dumbbells
Blue Plate Special (Time)
“Blue Plate Special”
https://ctstorageprod.blob.core.windows.net/videos-coaching/row-recovery.mp4
For Time:
42-30-18 Calorie Row*
21-15-9 Deadlifts MRx: 155/105, Rx: 185/135, Rx+: 225/155
*Women’s Calories: 34-24-14
Time Cap: 10 Minutes
– Overview: In this couplet, athletes will be challenged to push the pace on 2 movements that very much interfere muscularly with one another. Pacing the row in a way that will allow athletes to push their barbell sets will be key.
– Row: Each row should take no longer than 3:30, 2:30, and 1:30 respectively.
– Deadlifts: Barbell loading should not exceed 65% of your 1RM deadlift. Reps should be completed with no more than one break per round.
– Score: Total time. If capped, add 1s for every incomplete rep.
– Let’s do our best to pace the row in a way that will allow us to hold on for big sets of deadlifts. Aim for 1-2 sets each round.
– While the pace of the row matters less than our sets on the barbell, we should still try to row at a strong pace each round. Aim to complete each row in about 3:00, 2:00, and 1:00 respectively. We can use these time goals as a motivator.
MODIFICATIONS
42-30-18 | 34-24-14 CALORIE ROW
– Reduce Cals
– Same Calories On Bike Erg
– 34-24-14 | 27-19-11 Cal Echo or Assault Bike
– 34-24-14 | 27-19-11 Cal Ski
– 600-400-200m Run
– 450-300-150m Air Run
DEADLIFTS
– Reduce Loading
– Reduce Reps
– Sub Dumbbells or Kettlebells
– Good Mornings
– Kettlebell Sumo Deadlift
Bike Conditioning (3 Rounds for calories)
Bike Erg Conditioning
https://ctstorageprod.blob.core.windows.net/videos-coaching/bike-erg-damper.mp4
3 Sets:
5 Minute Bike Erg
No Rest Between Sets.
Set 1: RPE 4
Set 2: RPE 5
Set 3: RPE 6
RPE SCALE [Number, Feel, Talk Test]
*0-1 [LITTLE EFFORT]: Talk without constraint.
*2-4 [ACTIVE RECOVERY]: Could have a phone conversation, but the other person would know you’re lightly exercising.
*4-5 [CRUISING PACE]: Talk comfortably, with light to moderate breathing.
*6 [TEMPO PACE]: Talk in short sentences, breathing moderately hard.
*7 [THRESHOLD PACE]: Talk in short phrases, hard breathing.
*8-9 [HARD PACE]: Could say a word here and there between deep breaths.
*10 [MAX EFFORT]: Grunt. Drool. Groan.
– The goal here is to ramp up your speed every 10 minutes during this continuous 30 minute bike effort and finish at a moderate pace. For example, an athlete could complete their first 10 minutes at a 2:20 pace, the second 10 minutes at a 2:15 pace, and the last 10 minutes at a 2:10 pace.
– Set the bike to intervals of 10:00 on/0:00 rest so that you can keep an eye on your average pace as well as your projected meters.
– Score: Enter Calories completed within each 5 minute window.
CrossFit – Fri, Dec 22
CrossFit Evergreen – CrossFit
CFE INSPIRE
“Water the flowers, not the weeds.”
Imagine your vision being a water hose.
And wherever your attention goes, you water.
Because whatever we end up watering… grows.
Every day, we are going to spend our water (our thoughts)on something. And there is a finite amount that we get to spend. If we choose to spend it on the weeds, those thoughts will grow stronger. Purely for the visualization, imagine gossip, and where that takes us.
Check in with ourselves today.
Are we watering the flowers, or the weeds?
Deadlift (Deadlift
On the 3:00 x 3 Sets:
1 Deadlift
*Start First Working Set at 85% & Build In Weight From There Each Set
)
– Start at 85% and aim to build each set if you still feel you are moving well.
– We are essentially building toward a heavy single here.
– Score: Enter the loading of heaviest set.
WARM UP
10 Empty Barbell Deadlifts
5 Light Deadlifts
3 Moderate Deadlifts
Build To 85% Hitting 2 Reps Each Time You Make A Weight Jump
MODIFICATION
– Reduce Percentage
– Reduce Reps
– Increase Rest Time
– Sub Dumbbells
Blue Plate Special (Time)
“Blue Plate Special”
https://ctstorageprod.blob.core.windows.net/videos-coaching/row-recovery.mp4
For Time:
42-30-18 Calorie Row*
21-15-9 Deadlifts MRx: 155/105, Rx: 185/135, Rx+: 225/155
*Women’s Calories: 34-24-14
Time Cap: 10 Minutes
– Overview: In this couplet, athletes will be challenged to push the pace on 2 movements that very much interfere muscularly with one another. Pacing the row in a way that will allow athletes to push their barbell sets will be key.
– Row: Each row should take no longer than 3:30, 2:30, and 1:30 respectively.
– Deadlifts: Barbell loading should not exceed 65% of your 1RM deadlift. Reps should be completed with no more than one break per round.
– Score: Total time. If capped, add 1s for every incomplete rep.
– Let’s do our best to pace the row in a way that will allow us to hold on for big sets of deadlifts. Aim for 1-2 sets each round.
– While the pace of the row matters less than our sets on the barbell, we should still try to row at a strong pace each round. Aim to complete each row in about 3:00, 2:00, and 1:00 respectively. We can use these time goals as a motivator.
MODIFICATIONS
42-30-18 | 34-24-14 CALORIE ROW
– Reduce Cals
– Same Calories On Bike Erg
– 34-24-14 | 27-19-11 Cal Echo or Assault Bike
– 34-24-14 | 27-19-11 Cal Ski
– 600-400-200m Run
– 450-300-150m Air Run
DEADLIFTS
– Reduce Loading
– Reduce Reps
– Sub Dumbbells or Kettlebells
– Good Mornings
– Kettlebell Sumo Deadlift
Bike Conditioning (3 Rounds for distance)
Bike Erg Conditioning
https://ctstorageprod.blob.core.windows.net/videos-coaching/bike-erg-damper.mp4
3 Sets:
4 Minute Bike Erg
No Rest Between Sets.
Set 1: RPE 4
Set 2: RPE 5
Set 3: RPE 6
RPE SCALE [Number, Feel, Talk Test]
*0-1 [LITTLE EFFORT]: Talk without constraint.
*2-4 [ACTIVE RECOVERY]: Could have a phone conversation, but the other person would know you’re lightly exercising.
*4-5 [CRUISING PACE]: Talk comfortably, with light to moderate breathing.
*6 [TEMPO PACE]: Talk in short sentences, breathing moderately hard.
*7 [THRESHOLD PACE]: Talk in short phrases, hard breathing.
*8-9 [HARD PACE]: Could say a word here and there between deep breaths.
*10 [MAX EFFORT]: Grunt. Drool. Groan.
– The goal here is to ramp up your speed every 10 minutes during this continuous 30 minute bike effort and finish at a moderate pace. For example, an athlete could complete their first 10 minutes at a 2:20 pace, the second 10 minutes at a 2:15 pace, and the last 10 minutes at a 2:10 pace.
– Set the bike to intervals of 4:00 on/0:00 rest so that you can keep an eye on your average pace as well as your projected meters.
– Score: Enter Meters completed within each 4 minute window.
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