CrossFit Evergreen – CrossFit

CFE INSPIRE

“Trade your expectation for appreciation, and the world changes around you” – Tony Robbins Routines and habits become part of the norm. Morning coffee, listening to the radio, the drive to the field taking the kids to practice. We appreciate healthy habits, and let’s continue to reinforce them. There is however much to be said about taking a pause to our routine, to appreciate the fortune in our lives. The absolute abundance we are so lucky to have. In a world where comforts are the “norm”, we want to consciously remind ourselves how good our lives are. The thought of losing those precious parts of our day is a sobering one. But despite it being a morbid thought, we will. There will be a final cup of morning coffee for us. There will be the last chance for us to listen to the radio. And if we are lucky enough to have kids, there will be a last time we *get* to wait in traffic as we drive them to soccer practice. As Tony Robbins quotes, if we can remove expectations from the norm, and replace them with a sense of gratitude, our entire world changes.

All Work, No Play (Time)

“All Work, No Play” https://ctstorageprod.blob.core.windows.net/videos-coaching/pull-up-grip.mp4

4 Rounds For Time:

200 Meter Run

12 Dumbbell Push Jerks MRx: 30/15, Rx: 40/25, Rx+: 50/35

12 Pull-ups

– Overview: In this quick triplet, athletes will be challenged to push the pull-ups and push jerks. Can you go unbroken all 4 rounds?

– Run: The 200m should take 1:15 or less to complete.

– Dumbbell Push Jerks: Reps should be completed in 45s or less.

– Pull-ups: Reps should be completed in 45s or less.

– Score: Total time.
– The run matters the least in this workout. We can use this movement as a place to recover. – Let’s choose to either go unbroken on the dumbbells or the pull-ups. If we are confident we can go unbroken on both, we can push for that as well. – Lean into your strengths here. If you are stronger on the dumbbells, let’s hang on for unbroken sets and break up the pull-ups. If you are stronger on the pull-ups, push for unbroken sets and break up the push jerks.

MODIFICATION

200 METER RUN – Reduce Distance – 1:15 Time Cap – 250m Row – 200m Ski – 500m Bike – 150m Air Run

DUMBBELL PUSH JERKS – Reduce Reps/Loading – Sub Kettlebells – Sub Barbell – HSPU – Push-Ups

PULL-UPS – Reduce Reps – Banded – Strict – Ring Rows – Alternating Dumbbell Plank Rows

Flight Simulator (Time)

For Time

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

Unbroken Double-Unders

With a running clock perform 5 unbroken Double-Unders. Stop. Perform 10 unbroken Double-Unders. Stop. Perform 15 Double-Unders, etc. Continue with this pattern, increasing by 5 until the set of 50 unbroken Double-Unders, then back down to 5. Complete the entire workout as fast as possible (“ For Time “).

The pyramid rep scheme ascends from 5 to 50 (increments of 5), then back down to 5. Each set must be unbroken. The rope must stop moving before starting the next set. Rest as needed between sets. A failed Double-Under (either because the rope stops or because the rope passes under the feet only once (Single Under)) counts as a broken set. If a set is broken, start again from the beginning of that set.

Score is the time on the clock when the last set of unbroken Double-Unders is completed.

Scaling Options

Intermediate

10-20-30-40-50-40-30-20-10

Unbroken Double-Unders

Beginner

10-20-30-40-50-40-30-20-10

Unbroken Single -Unders (attempt at least one double-under per set)

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

“Trade your expectation for appreciation, and the world changes around you” – Tony Robbins Routines and habits become part of the norm. Morning coffee, listening to the radio, the drive to the field taking the kids to practice. We appreciate healthy habits, and let’s continue to reinforce them. There is however much to be said about taking a pause to our routine, to appreciate the fortune in our lives. The absolute abundance we are so lucky to have. In a world where comforts are the “norm”, we want to consciously remind ourselves how good our lives are. The thought of losing those precious parts of our day is a sobering one. But despite it being a morbid thought, we will. There will be a final cup of morning coffee for us. There will be the last chance for us to listen to the radio. And if we are lucky enough to have kids, there will be a last time we *get* to wait in traffic as we drive them to soccer practice. As Tony Robbins quotes, if we can remove expectations from the norm, and replace them with a sense of gratitude, our entire world changes.

All Work, No Play (Time)

“All Work, No Play” https://ctstorageprod.blob.core.windows.net/videos-coaching/pull-up-grip.mp4

4 Rounds For Time:

200 Meter Run (Row)

12 Dumbbell Push Jerks MRx: 30/15, Rx: 40/25, Rx+: 50/35

12 Pull-ups

– Overview: In this quick triplet, athletes will be challenged to push the pull-ups and push jerks. Can you go unbroken all 4 rounds?

– Run: The 200m should take 1:15 or less to complete.

– Dumbbell Push Jerks: Reps should be completed in 45s or less.

– Pull-ups: Reps should be completed in 45s or less.

– Score: Total time. (10 Min. Cap) – add 1 Sec. for every rep not completed
– The run (Row) matters the least in this workout. We can use this movement as a place to recover. – Let’s choose to either go unbroken on the dumbbells or the pull-ups. If we are confident we can go unbroken on both, we can push for that as well. – Lean into your strengths here. If you are stronger on the dumbbells, let’s hang on for unbroken sets and break up the pull-ups. If you are stronger on the pull-ups, push for unbroken sets and break up the push jerks.

MODIFICATION

200 METER RUN – Reduce Distance – 1:15 Time Cap – 250m Row – 200m Ski – 500m Bike – 150m Air Run

DUMBBELL PUSH JERKS – Reduce Reps/Loading – Sub Kettlebells – Sub Barbell – HSPU – Push-Ups

PULL-UPS – Reduce Reps – Banded – Strict – Ring Rows – Alternating Dumbbell Plank Rows

Flight Simulator (Time)

For Time

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

Unbroken Double-Unders

With a running clock perform 5 unbroken Double-Unders. Stop. Perform 10 unbroken Double-Unders. Stop. Perform 15 Double-Unders, etc. Continue with this pattern, increasing by 5 until the set of 50 unbroken Double-Unders, then back down to 5. Complete the entire workout as fast as possible (“ For Time “).

The pyramid rep scheme ascends from 5 to 50 (increments of 5), then back down to 5. Each set must be unbroken. The rope must stop moving before starting the next set. Rest as needed between sets. A failed Double-Under (either because the rope stops or because the rope passes under the feet only once (Single Under)) counts as a broken set. If a set is broken, start again from the beginning of that set.

Score is the time on the clock when the last set of unbroken Double-Unders is completed.

Scaling Options

Intermediate

10-20-30-40-50-40-30-20-10

Unbroken Double-Unders

Beginner

10-20-30-40-50-40-30-20-10

Unbroken Single -Unders (attempt at least one double-under per set)

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

“Trade your expectation for appreciation, and the world changes around you” – Tony Robbins Routines and habits become part of the norm. Morning coffee, listening to the radio, the drive to the field taking the kids to practice. We appreciate healthy habits, and let’s continue to reinforce them. There is however much to be said about taking a pause to our routine, to appreciate the fortune in our lives. The absolute abundance we are so lucky to have. In a world where comforts are the “norm”, we want to consciously remind ourselves how good our lives are. The thought of losing those precious parts of our day is a sobering one. But despite it being a morbid thought, we will. There will be a final cup of morning coffee for us. There will be the last chance for us to listen to the radio. And if we are lucky enough to have kids, there will be a last time we *get* to wait in traffic as we drive them to soccer practice. As Tony Robbins quotes, if we can remove expectations from the norm, and replace them with a sense of gratitude, our entire world changes.

All Work, No Play (Time)

“All Work, No Play” https://ctstorageprod.blob.core.windows.net/videos-coaching/pull-up-grip.mp4

4 Rounds For Time:

200 Meter Run (Row)

12 Dumbbell Push Jerks MRx: 30/15, Rx: 40/25, Rx+: 50/35

12 Pull-ups

10 Min. CAP

– Overview: In this quick triplet, athletes will be challenged to push the pull-ups and push jerks. Can you go unbroken all 4 rounds?

– Run: The 200m should take 1:15 or less to complete.

– Dumbbell Push Jerks: Reps should be completed in 45s or less.

– Pull-ups: Reps should be completed in 45s or less.

– Score: Total time. (10 Min. Cap) – add 1 Sec. for every rep not completed
– The run (Row) matters the least in this workout. We can use this movement as a place to recover. – Let’s choose to either go unbroken on the dumbbells or the pull-ups. If we are confident we can go unbroken on both, we can push for that as well. – Lean into your strengths here. If you are stronger on the dumbbells, let’s hang on for unbroken sets and break up the pull-ups. If you are stronger on the pull-ups, push for unbroken sets and break up the push jerks.

MODIFICATION

200 METER RUN – Reduce Distance – 1:15 Time Cap – 250m Row – 200m Ski – 500m Bike – 150m Air Run

DUMBBELL PUSH JERKS – Reduce Reps/Loading – Sub Kettlebells – Sub Barbell – HSPU – Push-Ups

PULL-UPS – Reduce Reps – Banded – Strict – Ring Rows – Alternating Dumbbell Plank Rows

Flight Simulator (Time)

For Time

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

Unbroken Double-Unders

18 Min CAP

With a running clock perform 5 unbroken Double-Unders. Stop. Perform 10 unbroken Double-Unders. Stop. Perform 15 Double-Unders, etc. Continue with this pattern, increasing by 5 until the set of 50 unbroken Double-Unders, then back down to 5. Complete the entire workout as fast as possible (“ For Time “).

The pyramid rep scheme ascends from 5 to 50 (increments of 5), then back down to 5. Each set must be unbroken. The rope must stop moving before starting the next set. Rest as needed between sets. A failed Double-Under (either because the rope stops or because the rope passes under the feet only once (Single Under)) counts as a broken set. If a set is broken, start again from the beginning of that set.

Score is the time on the clock when the last set of unbroken Double-Unders is completed.

Scaling Options

Intermediate

10-20-30-40-50-40-30-20-10

Unbroken Double-Unders

Beginner

10-20-30-40-50-40-30-20-10

Unbroken Single -Unders (attempt at least one double-under per set)

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

“Trade your expectation for appreciation, and the world changes around you” – Tony Robbins Routines and habits become part of the norm. Morning coffee, listening to the radio, the drive to the field taking the kids to practice. We appreciate healthy habits, and let’s continue to reinforce them. There is however much to be said about taking a pause to our routine, to appreciate the fortune in our lives. The absolute abundance we are so lucky to have. In a world where comforts are the “norm”, we want to consciously remind ourselves how good our lives are. The thought of losing those precious parts of our day is a sobering one. But despite it being a morbid thought, we will. There will be a final cup of morning coffee for us. There will be the last chance for us to listen to the radio. And if we are lucky enough to have kids, there will be a last time we *get* to wait in traffic as we drive them to soccer practice. As Tony Robbins quotes, if we can remove expectations from the norm, and replace them with a sense of gratitude, our entire world changes.

All Work, No Play (Time)

“All Work, No Play” https://ctstorageprod.blob.core.windows.net/videos-coaching/pull-up-grip.mp4

4 Rounds For Time:

200 Meter Run (Row)

12 Dumbbell Push Jerks MRx: 30/15, Rx: 40/25, Rx+: 50/35

12 Pull-ups

10 Min. CAP

– Overview: In this quick triplet, athletes will be challenged to push the pull-ups and push jerks. Can you go unbroken all 4 rounds?

– Run: The 200m should take 1:15 or less to complete.

– Dumbbell Push Jerks: Reps should be completed in 45s or less.

– Pull-ups: Reps should be completed in 45s or less.

– Score: Total time. (10 Min. Cap) – add 1 Sec. for every rep not completed
– The run (Row) matters the least in this workout. We can use this movement as a place to recover. – Let’s choose to either go unbroken on the dumbbells or the pull-ups. If we are confident we can go unbroken on both, we can push for that as well. – Lean into your strengths here. If you are stronger on the dumbbells, let’s hang on for unbroken sets and break up the pull-ups. If you are stronger on the pull-ups, push for unbroken sets and break up the push jerks.

MODIFICATION

200 METER RUN – Reduce Distance – 1:15 Time Cap – 250m Row – 200m Ski – 500m Bike – 150m Air Run

DUMBBELL PUSH JERKS – Reduce Reps/Loading – Sub Kettlebells – Sub Barbell – HSPU – Push-Ups

PULL-UPS – Reduce Reps – Banded – Strict – Ring Rows – Alternating Dumbbell Plank Rows

Flight Simulator (Time)

For Time

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

Unbroken Double-Unders

15 Min CAP

With a running clock perform 5 unbroken Double-Unders. Stop. Perform 10 unbroken Double-Unders. Stop. Perform 15 Double-Unders, etc. Continue with this pattern, increasing by 5 until the set of 50 unbroken Double-Unders, then back down to 5. Complete the entire workout as fast as possible (“ For Time “).

The pyramid rep scheme ascends from 5 to 50 (increments of 5), then back down to 5. Each set must be unbroken. The rope must stop moving before starting the next set. Rest as needed between sets. A failed Double-Under (either because the rope stops or because the rope passes under the feet only once (Single Under)) counts as a broken set. If a set is broken, start again from the beginning of that set.

Score is the time on the clock when the last set of unbroken Double-Unders is completed.

Scaling Options

Intermediate

10-20-30-40-50-40-30-20-10

Unbroken Double-Unders

Beginner

10-20-30-40-50-40-30-20-10

Unbroken Single -Unders (attempt at least one double-under per set)

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

View Public Whiteboard

CFE INSPIRE

“Adversity causes some to break. For others, it breaks records.” Adversity can really, really hurt. Let’s not create an illusion that it’s all sunshine and rainbows. It will try our values, test our patience, and challenge who we are as human beings. It’s no warm cup of cocoa on a winter morning. But a warm cup of cocoa doesn’t make us better. A picture perfect day doesn’t make us better. We learn when we make mistakes. When we miss, trip up, face plant, and get caught off guard. At our very basic biological level, this is how we adapt. It’s encoded in us… and it’s seriously like a secret sleeping super power. That is, of course, if we use them to our advantage. The nature of a mistake is not to tell us we suck. That we failed. That we’re not good enough. The nature of a mistake is to educate us. To give us the ammunition we need to become better. To take the challenge to earn greatness, out of something that once was not. Adversity is not in the way of greatness. Adversity is the way to greatness. This is the championship mindset.

Bench Press (Bench Press

Set 1: 4 Bench Press @ 73%
Set 2: 4 Bench Press @ 76%
Set 3: 4 Bench Press @ 79%
Set 4: 4 Bench Press @ 82%
Set 5: 4 Bench Press @ 85%

Rest 1 Minute Between Set)

– 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: Enter loading of set 5 only.

MODIFICATION

– Reduce Reps – Sub Dumbbells – Floor Press

Wittman (Time)

Seven rounds:

1.5 pood/ 1 pood Kettlebell swing, 15 reps

95/65 pound Power clean, 15 reps

15 Box jumps, 24″/20″ box

Post total time.
In honor of U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, was killed on February 13, 2010
To learn more about Wittman click here
7 Rounds For Time (30 Minute Cap):

15 Kettlebell Swings 53/35

15 Power Cleans 95/65

15 Box Jumps (24″/20″)

MODIFICATION

KETTLEBELL SWINGS – Reduce Loading – Reduce Reps – Single Dumbbell Hang Power Snatches – Empty Barbell Hang Power Snatches – Russian Kettlebell Swings

POWER CLEANS – Reduce Loading/Reps – Hang Power Cleans – Sub Dumbbells

BOX JUMPS – Reduce Box Height – Box Step-Ups – 12 Squat Jumps – 15 Reverse Lunges

CrossFit Evergreen – CrossFit

CFE INSPIRE

“Most of the time we feel tired not because we’ve done too much, but because we’ve done too little of what makes us come alive.” – Jim Kwik We’re not going to pretend the hard times go away. And that we won’t need to do things that we’d rather not. We have commitments, obligations, and bills to pay. But when we find ourselves in a daily loop of non-stop “work”… we won’t feel like ourselves. But it’s not the time we put in at work that causes this. It’s the time we don’t put in on the other things. Our passions. The reason why we get out of bed in the morning. Yet in the furious pace of our lives, we let it fall to the wayside because we need to get “back to work.” The times where we are the most unhappy, are the times where we are the most untrue to ourselves. Redefine to ourselves what sets us on fire. What makes us come alive. And literally schedule it on your calendar as if it’s a life-saving doctor’s appointment. Because in truth… it is.

Front Squat (Front Squat

On the 3:00 x 3 Sets:
2 Front Squats

*Start First Working Set at 82% & Build From There Each Set
)

– Barbell should come from a rack. – Each set should be completed unbroken. – Athletes should build in weight each set as long as they are still moving well. – Score: Enter weights used for each set.

Overall score will be the heaviest.

MODIFICATIONS

– Reduce Reps – Reduce Percentages – Increase Rest – Sub Dumbbells

Swiftie (AMRAP – Rounds and Reps)

“Swiftie” https://ctstorageprod.blob.core.windows.net/videos-coaching/thrusters-breath.mp4

AMRAP 8:

9-12-15-18…

Row Calories

Thrusters MRx: 55/35, Rx: 75/45, Rx+: 95/65

*Add 3 Reps Each Round

– Overview: In this shorter AMRAP, athletes will be challenged to hold on for unbroken sets of thrusters for as long as possible. Pacing the row in a way that allows us to do this will be key in this workout.

– Row: Athletes should be able to hold 800 cals/hr or faster in order to complete the calories as prescribed.

– Thrusters: Loading should not exceed 60% of your 1RM thruster. Reps should be completed unbroken for at least the first 3 rounds. After that, no more than 2 sets should be needed.

– Score: Rounds + Reps
– Pace the row in a way that is going to allow you to push the thrusters. – Let’s try our best to hold on for unbroken sets of thrusters for as long as we can. – Try to keep your transitions as smooth as possible.

MODIFICATION

ROW CALORIES – Reduce Cals (12 Cals Every Round) – Same Cal Bike Erg – 6-9-12… Cal Assault or Echo Bike – 6-9-12… Cal Ski – 6-9-12… Cal Air Run – 200m Run (Every Round) – 6-9-12…Shuttle Runs (25ft Out + 25ft Back = 1)

THRUSTERS – Reduce Loading – Sub Dumbbells – 2 x Air Squats

Grunt Work Fun (Time)

Grunt Work Fun

3 Rounds For Time:

12 Jumping Lunges

9 Strict Ring Dips

6 Toes To Bar

– The toes to bar should take less than 1:30 to complete.

– The strict ring dips should take less than 1:30 to complete. – Score: Total time it takes to complete the workout.