CrossFit Evergreen – CrossFit

CFE INSPIRE

“Your obsessions become your possessions.” – Ed Mylett The word “obsessed” gets a bad rap. And there’s indeed some merit to that. But let’s try to define “to be obsessed” a little further. What it’s not defined by is “hours put in”. That may be correlation, but not causality. One is truly obsessed with something when their passion and fire for “that thing” is so great, that their willpower will see them through even the harshest of storms. Where every other person quits… they push on. To one who is obsessed, failure is simply not an option. Be obsessed with reaching our dreams. Be obsessed with becoming a better husband. A better wife. A better son, a better daughter. A better friend, a better neighbor. Be obsessed with what we care about the most. Our fiercest willpower, pointed in the right direction, is the most powerful thing in the world.

Back Squat (Back Squat

On the 3:00 x 4 Sets:
6 Back Squats @ 65%

*5 Second Bottom Hold Each Rep
)

– Barbell should come from a rack.

– Athletes should perform a 5 second hold at the bottom each rep. Use a clock or have a buddy count out these seconds for you.

– Score: Enter weight used across all sets.

MODIFICATION

– Reduce Reps – Box Squat – Front Squat

Scotty (AMRAP – Rounds)

AMRAP in 11 minutes

5 Deadlifts (315/205 lb)

18 Wall Ball Shots (20/14 lb)

17 Bar Over Burpees
Scott “Scotty” Deem, 31, of San Antonio, Texas, was killed while responding to a four-alarm structure fire on May 18, 2017. Deem and his fellow firefighters were searching the building for survivors, but after 11 minutes, Deem sounded a Mayday call. Rescuers were unable to locate him in time.

Deem is survived by his wife, Jennifer; and children, Dakota, Tyler and Aubrey (due August 2017).
To learn more about Scotty click here
– Overview: In this hero workout, athletes will be challenged to grind through rounds of heavy deadlifts under fatigue.

– Deadlifts: These should be on the heavier side today but the loading should not exceed 70% of your 1RM deadlift. Reps should take 30s or less to complete each round.

– Wallballs: Reps should take 1:00 or less to complete each round.

– Burpees Over Bar: Athletes can choose to perform bar-facing or bar-lateral burpees today (both considered Rx). Reps should take 1:30 or less to complete regardless of which style burpee they choose.

– Score: Rounds + Reps

Modification

DEADLIFTS – Reduce Loading – Reduce Reps – Sub Dumbbells or Kettlebells – Good Mornings – Kettlebell Sumo Deadlift

WALLBALLS – Reduce Reps/Loading/Target – Single Dumbbell Thrusters – Empty Barbell Thrusters – 27 Air Squats

BURPEES OVER BAR – Reduce Reps – Bar-Facing Burpees – Lateral Barbell Burpees – Bar-Facing Burpees (With Step Over) – Regular Burpees – Calories On Any Machine

CrossFit Evergreen – CrossFit

CFE INSPIRE

“Your obsessions become your possessions.” – Ed Mylett The word “obsessed” gets a bad rap. And there’s indeed some merit to that. But let’s try to define “to be obsessed” a little further. What it’s not defined by is “hours put in”. That may be correlation, but not causality. One is truly obsessed with something when their passion and fire for “that thing” is so great, that their willpower will see them through even the harshest of storms. Where every other person quits… they push on. To one who is obsessed, failure is simply not an option. Be obsessed with reaching our dreams. Be obsessed with becoming a better husband. A better wife. A better son, a better daughter. A better friend, a better neighbor. Be obsessed with what we care about the most. Our fiercest willpower, pointed in the right direction, is the most powerful thing in the world.

Back Squat (Back Squat

On the 3:00 x 4 Sets:
6 Back Squats @ 65%

*5 Second Bottom Hold Each Rep
)

– Barbell should come from a rack.

– Athletes should perform a 5 second hold at the bottom each rep. Use a clock or have a buddy count out these seconds for you.

– Score: Enter weight used across all sets.

MODIFICATION

– Reduce Reps – Box Squat – Front Squat

Scotty (AMRAP – Rounds)

AMRAP in 11 minutes

5 Deadlifts (315/205 lb)

18 Wall Ball Shots (20/14 lb)

17 Bar Over Burpees
Scott “Scotty” Deem, 31, of San Antonio, Texas, was killed while responding to a four-alarm structure fire on May 18, 2017. Deem and his fellow firefighters were searching the building for survivors, but after 11 minutes, Deem sounded a Mayday call. Rescuers were unable to locate him in time.

Deem is survived by his wife, Jennifer; and children, Dakota, Tyler and Aubrey (due August 2017).
To learn more about Scotty click here
– Overview: In this hero workout, athletes will be challenged to grind through rounds of heavy deadlifts under fatigue.

– Deadlifts: These should be on the heavier side today but the loading should not exceed 70% of your 1RM deadlift. Reps should take 30s or less to complete each round.

– Wallballs: Reps should take 1:00 or less to complete each round.

– Burpees Over Bar: Athletes can choose to perform bar-facing or bar-lateral burpees today (both considered Rx). Reps should take 1:30 or less to complete regardless of which style burpee they choose.

– Score: Rounds + Reps

Modification

DEADLIFTS – Reduce Loading – Reduce Reps – Sub Dumbbells or Kettlebells – Good Mornings – Kettlebell Sumo Deadlift

WALLBALLS – Reduce Reps/Loading/Target – Single Dumbbell Thrusters – Empty Barbell Thrusters – 27 Air Squats

BURPEES OVER BAR – Reduce Reps – Bar-Facing Burpees – Lateral Barbell Burpees – Bar-Facing Burpees (With Step Over) – Regular Burpees – Calories On Any Machine

CrossFit Evergreen – CrossFit

CFE INSPIRE

“Your obsessions become your possessions.” – Ed Mylett The word “obsessed” gets a bad rap. And there’s indeed some merit to that. But let’s try to define “to be obsessed” a little further. What it’s not defined by is “hours put in”. That may be correlation, but not causality. One is truly obsessed with something when their passion and fire for “that thing” is so great, that their willpower will see them through even the harshest of storms. Where every other person quits… they push on. To one who is obsessed, failure is simply not an option. Be obsessed with reaching our dreams. Be obsessed with becoming a better husband. A better wife. A better son, a better daughter. A better friend, a better neighbor. Be obsessed with what we care about the most. Our fiercest willpower, pointed in the right direction, is the most powerful thing in the world.

Back Squat (Back Squat

On the 3:00 x 4 Sets:
6 Back Squats @ 65%

*5 Second Bottom Hold Each Rep
)

– Barbell should come from a rack.

– Athletes should perform a 5 second hold at the bottom each rep. Use a clock or have a buddy count out these seconds for you.

– Score: Enter weight used across all sets.

MODIFICATION

– Reduce Reps – Box Squat – Front Squat

Scotty (AMRAP – Rounds)

AMRAP in 11 minutes

5 Deadlifts (315/205 lb)

18 Wall Ball Shots (20/14 lb)

17 Bar Over Burpees
Scott “Scotty” Deem, 31, of San Antonio, Texas, was killed while responding to a four-alarm structure fire on May 18, 2017. Deem and his fellow firefighters were searching the building for survivors, but after 11 minutes, Deem sounded a Mayday call. Rescuers were unable to locate him in time.

Deem is survived by his wife, Jennifer; and children, Dakota, Tyler and Aubrey (due August 2017).
To learn more about Scotty click here
– Overview: In this hero workout, athletes will be challenged to grind through rounds of heavy deadlifts under fatigue.

– Deadlifts: These should be on the heavier side today but the loading should not exceed 70% of your 1RM deadlift. Reps should take 30s or less to complete each round.

– Wallballs: Reps should take 1:00 or less to complete each round.

– Burpees Over Bar: Athletes can choose to perform bar-facing or bar-lateral burpees today (both considered Rx). Reps should take 1:30 or less to complete regardless of which style burpee they choose.

– Score: Rounds + Reps

Modification

DEADLIFTS – Reduce Loading – Reduce Reps – Sub Dumbbells or Kettlebells – Good Mornings – Kettlebell Sumo Deadlift

WALLBALLS – Reduce Reps/Loading/Target – Single Dumbbell Thrusters – Empty Barbell Thrusters – 27 Air Squats

BURPEES OVER BAR – Reduce Reps – Bar-Facing Burpees – Lateral Barbell Burpees – Bar-Facing Burpees (With Step Over) – Regular Burpees – Calories On Any Machine

“Sally Up” (AMRAP – Reps)

Push ups

CrossFit Evergreen – CrossFit

CFE INSPIRE

“There will never be a better you, than you.” There is a lot to be said about authenticity. The first definition inside Merriam-Webster reads, “worthy of acceptance or belief.” If there’s one sure way to find failure in something, it’s through not being ourselves. It just doesn’t pan out in the long run. While we always remain a student, the harm lies when we blur the lines between emulating the traits of our mentors… with trying to actually be them. Our mentors do not wish for us to follow in their footsteps. Our mentors wish for us to go further. To blaze the path further than before. We have incredible leaders to guide us. But it is now on us to push even further. And there’s no one suited better for that, than you.

1 Mile Ski (Time)

1 Mile Ski

Brass Monkey (AMRAP – Rounds and Reps)

“Brass Monkey” https://ctstorageprod.blob.core.windows.net/videos-coaching/double-under-jump-height.mp4

AMRAP 10:

9 Push Jerks. MRx: 75/45, Rx: 95/65, Rx+: 115/85

30 Double Unders

9 Pull-ups

30 Double Unders

– Overview: This 10 minute AMRAP is all about managing grip and shoulder fatigue. Choosing a sustainable pace as well as a sustainable break up strategy will be a key component in this workout.

– Push Jerks: Barbell should come from the floor. The loading should not exceed 65% of your 1RM push jerk. Athletes should be able to complete these in unbroken sets throughout in 30s or less.

– Double Unders: Reps should take 45s or less to complete each set.

– Pull-Ups: These can be performed with or without a kip. Reps should take 30s or less to complete each round.

– Goal: Complete 4 rounds or more.

– Score: Rounds + Reps
– Let’s try to complete the push jerks unbroken every round.

– Aim to complete the pull-ups in 1-2 sets each round.

– Take 1 quick break on the double unders each round to save the arms for the pull-ups and push jerks if needed, otherwise, let’s try to hold on for unbroken sets.

– Quick transitions will be key in this workout.

MODIFICATION

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

DOUBLE UNDERS – Reduce Reps – 45 Single Unders – 30 Plate Hops – 30s Effort On Any Machine

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

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 Evergreen – CrossFit

CFE INSPIRE

“There will never be a better you, than you.” There is a lot to be said about authenticity. The first definition inside Merriam-Webster reads, “worthy of acceptance or belief.” If there’s one sure way to find failure in something, it’s through not being ourselves. It just doesn’t pan out in the long run. While we always remain a student, the harm lies when we blur the lines between emulating the traits of our mentors… with trying to actually be them. Our mentors do not wish for us to follow in their footsteps. Our mentors wish for us to go further. To blaze the path further than before. We have incredible leaders to guide us. But it is now on us to push even further. And there’s no one suited better for that, than you.

“AbMat Countdown” (Time)

Active Recovery

For Time:

200 Meter Row

20 AbMat Sit-ups

200 Meter Row

19 AbMat Sit-ups

200 Meter Row

18 AbMat Sit-ups

…

200 Meter Row

1 AbMat Sit-up
– Long, sweaty workout four our active recovery day. – Each round you’ll decrease your sit-ups by 1 rep. Start at 20 and end with 1. – for more intensity use a plate or GHD – Score: Total Time. Prep 100m Row 5 Sit-Ups Modifications 200 METER ROW – Reduce Meters – 200m Ski – 5 KM Bike – 200m Run

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 Evergreen – CrossFit

CFE INSPIRE

“Vision is the bottleneck of effort.” We talk a lot about effort. It’s the gasoline that will drive us to our destination. And there is no substitute. It’s often however not that effort is lacking when we aren’t reaching our goals… and instead, it’s a lack of direction. There are many highly capable people in this world. They have the gasoline and the horsepower behind it. But *where* they direct that energy is the misstep. When they wanted to travel from the East Coast to the West Coast, they found themselves in the South. The largest pity is that all along, they had the right address in the GPS… but they failed to check back on it often enough to ensure they were on the correct route. We pride ourselves in our horsepower. Your raw effort. We just need to get ourselves pointed in the right direction, and the rest will fall into place.