CrossFit – Thu, Dec 21
CrossFit Evergreen – CrossFit
CFE INSPIRE
“Hope and despair are both self-fulfilling prophecies.” – Ernest Hemingway
If you are in the market for a blue Honda, all you see on the road are blue Hondas. It’s as if they are seemingly everywhere. In every intersection, passing us on the highway, and at the gas station.
Yet, they were there the whole time. We as humans have what’s called the “Reticular Activation System”, which helps us see more of what we’re actively thinking about.
It’s actually a survival mechanism. If we needed to look for food because we were about to starve, we prime our senses to find it. Or if danger was close by in the form of a man-eating predator, we’d prioritize our senses to be very aware of potential attackers. It’s an incredible level of focus that we don’t realize we’re using, where our subconscious and conscious work together.
We’ve witnessed the effects of where our focus goes. It’s an absolute weapon, and has the ability to bring whatever we’re focused on, into reality.
Today… are we focused on what might go wrong?
Or are we focused on what we need to do, to make it go right?
CrossFit – Thu, Dec 21
CrossFit Evergreen – CrossFit
CFE INSPIRE
“Hope and despair are both self-fulfilling prophecies.” – Ernest Hemingway
If you are in the market for a blue Honda, all you see on the road are blue Hondas. It’s as if they are seemingly everywhere. In every intersection, passing us on the highway, and at the gas station.
Yet, they were there the whole time. We as humans have what’s called the “Reticular Activation System”, which helps us see more of what we’re actively thinking about.
It’s actually a survival mechanism. If we needed to look for food because we were about to starve, we prime our senses to find it. Or if danger was close by in the form of a man-eating predator, we’d prioritize our senses to be very aware of potential attackers. It’s an incredible level of focus that we don’t realize we’re using, where our subconscious and conscious work together.
We’ve witnessed the effects of where our focus goes. It’s an absolute weapon, and has the ability to bring whatever we’re focused on, into reality.
Today… are we focused on what might go wrong?
Or are we focused on what we need to do, to make it go right?
“Bell Tolls” (AMRAP – Rounds and Reps)
AMRAP 20:
20 Russian KB Swings
10 Roll Outs
20 Walking Lunges (10 each leg)
10 Floor wipers w/bb
20 Glute Bridges w/bb
KB: MRx: 35/25, Rx: 53/35
BB: MRx: 75/55, Rx: 85/65
Mobility/Cool Down (No Measure)
Forward Bend
Straddle Forward Bend
Sumo Squat Press
Spider-Man Hold
Cat/Cow
Puppy Pose
Figure 4 twist laying down
Knees Together to side truck stretch
Knees to chest
CrossFit – Wed, Dec 20
CrossFit Evergreen – CrossFit
CFE INSPIRE
“Roses that are left unpruned can become a tangled mess of old and new canes, all competing for air and light.” – Elizabeth Roth
As the rose bush grows, it grows buds. It doesn’t grow like a tree, as its physical size is limited, but the buds keep on coming. To the point where if it grows *too many*, the bush can actually exhaust itself and die.
Ideas are like rose buds. They constantly need to be “pruned” or trimmed. If we don’t trim our ideas, just like the rose bush, we can overwhelm ourselves.
Growth ideas are natural and it’s completely normal (and a very good thing) to have an ample supply. But if we want to reach our full potential, it will require pruning, trimming, and a critical look at what ideas can stay… and what can go.
Clean (Clean & Double Under
10 Rounds For Time:
10, 20, 30… Double Unders Unders
1 Clean @ 85%
SINGLES: 15, 25, 35…
– Each round, the double under reps will increase. 10, 20, 30, 40, 50, 60, 70, 80, 90, 100
)
– These can be performed as power cleans Or squat cleans.
-Score: weight used across the 10 rounds. Put your time in the notes.
WARM UP
With An Empty Barbell:
5 Good Mornings
5 Elbow Rotations
5 Deadlifts
5 Hang Power Cleans
5 Power Cleans
With A Light Weight:
5 Double Unders
3 Power Cleans
With A Moderate Weight:
10 Double Unders
2 Power Cleans
Build To 85%
MODIFICATION
CLEANS
– Reduce Percentage
– Hang Power Cleans
– Sub Dumbbells
DOUBLE UNDERS
– Reduce Reps
– 2-4-6-8…20 Cal Bike Erg or Row
– 1-10 Box Jumps
– 15, 25, 35… Singles
Bandwagon (Time)
“Bandwagon”
https://ctstorageprod.blob.core.windows.net/videos-coaching/box-jump-standard.mp4
For Time:
15-12-9 Clean & Jerks MRx: 95/55, Rx: 115/75, Rx+: 135/95
30-24-18 Box Jumps (24″/20″)
Time Cap: 10 Minutes
– Overview: In this shorter couplet, athletes will be challenged to move through this workout at a controlled fast pace. Can you go sub 6:00?
– Clean & Jerks: Loading should not exceed 65% of your 1RM clean & jerk. Reps should take no longer than 2:00, 1:30, and 1:00 respectively.
– Box Jumps: Athletes must stand fully on the box before coming off. Rebounding will not be permitted.
– Score: Total Time
– Let’s either cycle the barbell in small sets or quick singles. Choose a strategy that is going to help you stay moving.
– Knowing that we’ll be breaking up the barbell reps, let’s try to push the pace on the box.
MODIFICATION
CLEAN & JERKS
– Reduce Loading
– Reduce Reps
– Power Clean Only
– Push Jerk Only
– Sub Dumbbells
– Kettlebell Swing
BOX JUMPS
– Reduce Box Height
– Box Step-Ups
– 45-36-27 Squat Jumps
– Reverse Lunges
Ski Conditioning (Calories)
Ski Erg Conditioning
https://ctstorageprod.blob.core.windows.net/videos-coaching/ski-erg-hips.mp4
For Total Calories:
2 Minutes Ski Erg, Rest 1 Minute
2 Minutes Ski Erg, Rest 1 Minute
2 Minutes Ski Erg, Rest 1Minute
2 Minutes Ski Erg, Rest 1 Minute
2 Minutes Ski Erg
– Athletes should aim to ski at a sustainable pace throughout.
– Score: Total Calories
CrossFit – Wed, Dec 20
CrossFit Evergreen – CrossFit
CFE INSPIRE
“Roses that are left unpruned can become a tangled mess of old and new canes, all competing for air and light.” – Elizabeth Roth
As the rose bush grows, it grows buds. It doesn’t grow like a tree, as its physical size is limited, but the buds keep on coming. To the point where if it grows *too many*, the bush can actually exhaust itself and die.
Ideas are like rose buds. They constantly need to be “pruned” or trimmed. If we don’t trim our ideas, just like the rose bush, we can overwhelm ourselves.
Growth ideas are natural and it’s completely normal (and a very good thing) to have an ample supply. But if we want to reach our full potential, it will require pruning, trimming, and a critical look at what ideas can stay… and what can go.
Clean (Clean & Double Under
10 Rounds For Time:
10, 20, 30… Double Unders Unders
1 Clean @ 85%
SINGLES: 15, 25, 35…
– Each round, the double under reps will increase. 10, 20, 30, 40, 50, 60, 70, 80, 90, 100
)
– These can be performed as power cleans Or squat cleans.
-Score: weight used across the 10 rounds. Put your time in the notes.
WARM UP
With An Empty Barbell:
5 Good Mornings
5 Elbow Rotations
5 Deadlifts
5 Hang Power Cleans
5 Power Cleans
With A Light Weight:
5 Double Unders
3 Power Cleans
With A Moderate Weight:
10 Double Unders
2 Power Cleans
Build To 85%
MODIFICATION
CLEANS
– Reduce Percentage
– Hang Power Cleans
– Sub Dumbbells
DOUBLE UNDERS
– Reduce Reps
– 2-4-6-8…20 Cal Bike Erg or Row
– 1-10 Box Jumps
– 15, 25, 35… Singles
Bandwagon (Time)
“Bandwagon”
https://ctstorageprod.blob.core.windows.net/videos-coaching/box-jump-standard.mp4
For Time:
15-12-9 Clean & Jerks MRx: 95/55, Rx: 115/75, Rx+: 135/95
30-24-18 Box Jumps (24″/20″)
Time Cap: 10 Minutes
– Overview: In this shorter couplet, athletes will be challenged to move through this workout at a controlled fast pace. Can you go sub 6:00?
– Clean & Jerks: Loading should not exceed 65% of your 1RM clean & jerk. Reps should take no longer than 2:00, 1:30, and 1:00 respectively.
– Box Jumps: Athletes must stand fully on the box before coming off. Rebounding will not be permitted.
– Score: Total Time
– Let’s either cycle the barbell in small sets or quick singles. Choose a strategy that is going to help you stay moving.
– Knowing that we’ll be breaking up the barbell reps, let’s try to push the pace on the box.
MODIFICATION
CLEAN & JERKS
– Reduce Loading
– Reduce Reps
– Power Clean Only
– Push Jerk Only
– Sub Dumbbells
– Kettlebell Swing
BOX JUMPS
– Reduce Box Height
– Box Step-Ups
– 45-36-27 Squat Jumps
– Reverse Lunges
Ski Conditioning (Calories)
Ski Erg Conditioning
https://ctstorageprod.blob.core.windows.net/videos-coaching/ski-erg-hips.mp4
For Total Calories:
2 Minutes Ski Erg, Rest 1 Minute
2 Minutes Ski Erg, Rest 1 Minute
2 Minutes Ski Erg, Rest 1Minute
2 Minutes Ski Erg, Rest 1 Minute
2 Minutes Ski Erg
– Athletes should aim to ski at a sustainable pace throughout.
– Score: Total Calories
CrossFit – Wed, Dec 20
CrossFit Evergreen – CrossFit
CFE INSPIRE
“Roses that are left unpruned can become a tangled mess of old and new canes, all competing for air and light.” – Elizabeth Roth
As the rose bush grows, it grows buds. It doesn’t grow like a tree, as its physical size is limited, but the buds keep on coming. To the point where if it grows *too many*, the bush can actually exhaust itself and die.
Ideas are like rose buds. They constantly need to be “pruned” or trimmed. If we don’t trim our ideas, just like the rose bush, we can overwhelm ourselves.
Growth ideas are natural and it’s completely normal (and a very good thing) to have an ample supply. But if we want to reach our full potential, it will require pruning, trimming, and a critical look at what ideas can stay… and what can go.
Clean (Clean & Double Under
10 Rounds For Time:
10, 20, 30… Double Unders Unders
1 Clean @ 85%
SINGLES: 15, 25, 35…
*15 Min CAP
– Each round, the double under reps will increase. 10, 20, 30, 40, 50, 60, 70, 80, 90, 100
)
– These can be performed as power cleans Or squat cleans.
-Score: weight used across the 10 rounds. Put your time in the notes.
WARM UP
With An Empty Barbell:
5 Good Mornings
5 Elbow Rotations
5 Deadlifts
5 Hang Power Cleans
5 Power Cleans
With A Light Weight:
5 Double Unders
3 Power Cleans
With A Moderate Weight:
10 Double Unders
2 Power Cleans
Build To 85%
MODIFICATION
CLEANS
– Reduce Percentage
– Hang Power Cleans
– Sub Dumbbells
DOUBLE UNDERS
– Reduce Reps
– 2-4-6-8…20 Cal Bike Erg or Row
– 1-10 Box Jumps
– 15, 25, 35… Singles
Bandwagon (Time)
“Bandwagon”
https://ctstorageprod.blob.core.windows.net/videos-coaching/box-jump-standard.mp4
For Time:
15-12-9 Clean & Jerks MRx: 95/55, Rx: 115/75, Rx+: 135/95
30-24-18 Box Jumps (24″/20″)
Time Cap: 10 Minutes
– Overview: In this shorter couplet, athletes will be challenged to move through this workout at a controlled fast pace. Can you go sub 6:00?
– Clean & Jerks: Loading should not exceed 65% of your 1RM clean & jerk. Reps should take no longer than 2:00, 1:30, and 1:00 respectively.
– Box Jumps: Athletes must stand fully on the box before coming off. Rebounding will not be permitted.
– Score: Total Time
– Let’s either cycle the barbell in small sets or quick singles. Choose a strategy that is going to help you stay moving.
– Knowing that we’ll be breaking up the barbell reps, let’s try to push the pace on the box.
MODIFICATION
CLEAN & JERKS
– Reduce Loading
– Reduce Reps
– Power Clean Only
– Push Jerk Only
– Sub Dumbbells
– Kettlebell Swing
BOX JUMPS
– Reduce Box Height
– Box Step-Ups
– 45-36-27 Squat Jumps
– Reverse Lunges
Ski Conditioning (Calories)
Ski Erg Conditioning
https://ctstorageprod.blob.core.windows.net/videos-coaching/ski-erg-hips.mp4
For Total Calories:
2 Minutes Ski Erg, Rest 1 Minute
2 Minutes Ski Erg, Rest 1 Minute
2 Minutes Ski Erg, Rest 1Minute
2 Minutes Ski Erg, Rest 1 Minute
2 Minutes Ski Erg
– Athletes should aim to ski at a sustainable pace throughout.
– Score: Total Calories
CrossFit – Tue, Dec 19
CrossFit Evergreen – CrossFit
CFE INSPIRE
“Stay committed to your decisions, but stay flexible to your approach.” – Tony Robbins
Is it a change of plan, or a change of vision?
We’re a committed, hungry group. We don’t shy away from discipline… we actually embrace it. And that dedication often shows itself when we set goals. We hard-charge them.
Yet along the way, we will have detours. Sometimes they will be by choice – and sometimes by chance. Regardless, we need the step back to assess what we are feeling. We can beat ourselves up for losing the “original plan”, or we can embrace the new path ahead, well knowing the detour signs are ultimately leading us to where we seek.
Committed to the destination, while flexible on the route.
Power Snatch (Power Snatch
For Load of set #3 of 9 reps:
21-15-9 Unbroken Power Snatch
Rest 2 Minutes Between Sets.
)
– The goal here is to perform big sets of touch and go snatches under fatigue. We will not be fully recovered after 2-3 minutes of rest so this is great training for barbell cycling within workouts.
– Athletes can use the same weight across all sets or build.
– Last week we did 15-12-9 reps for total load so we can aim to go a little lighter this week.
– Aim to start around 45-50% of your 1RM power snatch.
– Athletes must complete each set unbroken to be considered “Rx.”
– Score: Enter weight used for last set of 9 reps
WARM UP
With An Empty Barbell:
5 Snatch Grip Deadlifts
5 Snatch Grip High Pulls
5 Muscle Snatches
5 Snatch Grip Push Jerks (From Back Rack)
5 Power Snatches
With A Light Weight…
3 Power Snatches
With A Moderate Weight…
3 Power Snatches
Build To First Working Weight
MODIFICATION
– Reduce Reps
– Remove Unbroken Rule
– Hang Power Snatches
– Sub Dumbbell(s)
Playback (3 Rounds for calories)
“Playback”
https://ctstorageprod.blob.core.windows.net/videos-coaching/dumbbell-snatch-cycling.mp4
AMRAP 5:
3 Rounds:
14 Dumbbell Snatches MRx: 30/15, Rx:40/25, Rx+: 50/35
14 Pull-ups
Time Remaining: Max Calorie Bike Erg
Rest 4 Minutes
AMRAP 5:
2 Rounds:
14 Dumbbell Snatches MRx: 30/15, Rx: 40/25, Rx+: 50/35
14 Pull-ups
Time Remaining: Max Calorie Bike Erg
Rest 4 Minutes
AMRAP 5:
1 Round:
14 Dumbbell Snatches MRx: 30/15, 40/25, Rx+: 50/35
14 Pull-ups
Time Remaining: Max Calorie Bike Erg
– Overview: In this interval style workout, athletes will be challenged to push the pace on the dumbbell and the pull-up bar in order to gain as much time on the bike as possible.
– Dumbbell Snatch: Use 1 dumbbell and alternate hands after every rep. Reps should take 40s or less to complete.
– Pull-Ups: Athletes should be able to complete each set of 14 pull-ups in no more than 2 sets. Reps should take 40s or less to complete.
– Bike: We are looking to have about 1:00, 2:30, and 4:00 on the bike respectively in each 5 minute window.
– Score: Enter calories accumulated within each AMRAP. Overall score will be the sum total.
– Let’s do our best to hold onto the dumbbell for unbroken sets each round. Ideally, we are switching hands in the air on the way down each rep.
– Aim to complete the pull-ups in 1-2 sets each round.
– We are going to have more time on the bike each AMRAP with our rounds of dumbbell snatches and pull-ups decreasing. With our score being calories on the bike, let’s cycle at a slightly higher damper setting. We should still be able to hold 75+ RPM with whatever damper setting we choose.
MODIFICATION
DUMBBELL SNATCHES
– Reduce Loading
– Reduce Reps
– Hang Power Snatches
– Kettlebell Swings
– Empty Barbell Hang Power Snatches
PULL-UPS
– Reduce Reps
– Banded
– Strict
– Ring Rows
– Alternating Dumbbell Plank Rows
MAX CALORIE BIKE ERG
– Assault or Echo Bike
– Row
– Ski
– Air Run
– Run (100m Loops)
– Burpees
– Box Step-Ups
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