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.
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
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