CrossFit Evergreen – CrossFit

CFE INSPIRE

“Do not fear failure. But be terrified of regret.” – Ashley Soughtley Spaulding The reality of life is that we will hear more “no’s” than “yes’s”. And we will fail. A lot. But despite the hundreds of doors closed on our phase, the hundreds of times we are told “no way”, they will never haunt us. What we will regret will be the instances where we gave up. Where we told *ourselves” no. We don’t fear failure… we welcome it. It’s where the learning occurs. Where the real magic happens.

Power Snatch (Power Snatch

9 Unbroken Sets For Time:
2 Power Snatches @ 75%
)

– All sets should be completed at the same weight.

– Athletes must complete each set unbroken to be considered “Rx.”

– Rest as needed between sets in order to ensure unbroken sets. –

Score: Total Time

MODIFICATIONS

– Reduce Reps

– Remove Unbroken Rule

– Hang Power Snatches

– Sub Dumbbell(s)

CrossFit Evergreen – CrossFit

CFE INSPIRE

“Do not fear failure. But be terrified of regret.” – Ashley Soughtley Spaulding The reality of life is that we will hear more “no’s” than “yes’s”. And we will fail. A lot. But despite the hundreds of doors closed on our phase, the hundreds of times we are told “no way”, they will never haunt us. What we will regret will be the instances where we gave up. Where we told *ourselves” no. We don’t fear failure… we welcome it. It’s where the learning occurs. Where the real magic happens.

Power Snatch (Power Snatch

9 Unbroken Sets For Time:
2 Power Snatches @ 75%
)

– All sets should be completed at the same weight.

– Athletes must complete each set unbroken to be considered “Rx.”

– Rest as needed between sets in order to ensure unbroken sets. –

Score: Total Time

MODIFICATIONS

– Reduce Reps

– Remove Unbroken Rule

– Hang Power Snatches

– Sub Dumbbell(s)

Problematic (AMRAP – Reps)

“Problematic” https://ctstorageprod.blob.core.windows.net/videos-coaching/rope-climb-descent.mp4

3 Minute On, 3 Minute Off [For Total Reps]:

1. Max Calorie Row

2. Max Burpee Box Jumps (24″/20″)

3. Max Double Unders

4. Max Rope Climbs (15ft.)

5. Max Calorie Bike Erg

– Overview: In this interval style workout, athletes will spend 3 minutes accumulating as many reps/calories of each movement as possible. There will be 3 minutes of rest between intervals so athletes should push the pace of each movement. – Burpee Box Jumps: Athletes will need to stand fully on the box before jumping or stepping down.

-Jump Rope: DU’s is Rx, Singles for scaled.

– Score: Enter reps/calories of each movement (5 scores).
– We are going to gain the least amount of reps on the rope. Set a goal for how many rope climbs you’d like to accumulate per minutes and use the clock to help with that pacing. A great goal would be 2 ropes or more per minute (6 total).

– We are going to gain more reps on the bike and the rower. Settle into a pace that is right about at your threshold pace. Ladies can shoot for 10 cals or more per minute (30+ Total) and guys can shoot for 12 cals or more per minute (36+ Total).

– We can gain the most amount of reps on the jump Rope and burpee box jumps. We should aim to lean into our pace on these movements. Again, let’s set a goal for how many reps you’d like to gain per minute. On the burpee box jumps let’s aim for 12 or more res per minute (36+ total).

MODIFICATIONS

ROW – Ski – Bike Erg – Assault Bike

BURPEE BOX JUMPS – Reduce Box Height – Burpee Box Step-Ups – Burpees – Box Jumps – Box Step-Ups – Bar-Facing Burpees – Burpees To Target

DOUBLE UNDERS – Singles, -Ski – Bike Erg – Assault Bike – Row

ROPE CLIMBS – Reduce Height – Ring Rows – Strict Pull-Ups – Strict Knees To Chest – Toes To Bar – Lay To Stand Rope Pulls

BIKE ERG – Ski – Row – Shuttle Runs

CrossFit Evergreen – CrossFit

CFE INSPIRE

“What looks like talent is often careful preparation. What looks like skill is often persistent revision.” – James Clear We won’t be fooled by how easy it can look for some. As Vince Lombardi once said, “The man on top of the mountain didn’t fall there”. Our greatest achievements in life will not happen by accident, but through disciplined effort. Sometimes we’ll need action. Sometimes we’ll need patience. Sometimes we’ll need to go back to the drawing board, and sometimes we’ll need to throw the Hail Mary. But everything we do – every rep – has a reason behind it. We may not control the outcome, but the manifestation in front of us is dominantly controlled by two things: Where do we want to go (focus), and how hard do we want to work for it (effort).

Rowing Interrupted (Time)

– :30 sec plank hold

-300m Row

– 50 floor wipers MRx: 95/55, Rx: 115/75, Rx+: 135/95

– 300M Row

-50 1/2 burpees

– 300M Row

– 50 V-ups

– 300m Row

– 50 Russian twists MRx: 25/20, Rx: 35/25, Rx+: 53/35

-300M Row

– 50 abmat sit ups

-300m Row

– 50 floor wipers

– 300M Row

– :30 sec plank

CrossFit Evergreen – CrossFit

CFE INSPIRE

“True strength is the courage to admit weakness.”

Show me an athlete who is afraid to look bad, silly, or stupid… and I’ll show you back an athlete who will lose every time.

Vulnerability is a hot theme nowadays, and rightfully so.

It’s the first step, and arguably most challenging, in facing our fears. It’s an extension of the “awareness” phase, where we admit to ourselves (and potentially to others), that we have soft spots. And much like many other aspects in life, awareness is everything.

Gone are the days where “toughness” is summarized with gritted teeth and bad attitudes. Real mental toughness is facing the demons, the skeletons in the closet, the soft spots, and going on the attack.

Show me an athlete who is *willing* to look bad, silly, or stupid… and I’ll show you back a very powerful competitor.

CrossFit Evergreen – CrossFit

CFE INSPIRE

“True strength is the courage to admit weakness.”

Show me an athlete who is afraid to look bad, silly, or stupid… and I’ll show you back an athlete who will lose every time.

Vulnerability is a hot theme nowadays, and rightfully so.

It’s the first step, and arguably most challenging, in facing our fears. It’s an extension of the “awareness” phase, where we admit to ourselves (and potentially to others), that we have soft spots. And much like many other aspects in life, awareness is everything.

Gone are the days where “toughness” is summarized with gritted teeth and bad attitudes. Real mental toughness is facing the demons, the skeletons in the closet, the soft spots, and going on the attack.

Show me an athlete who is *willing* to look bad, silly, or stupid… and I’ll show you back a very powerful competitor.

“22 WOD” (AMRAP – Rounds and Reps)

22 Veterans a day die by suicide. In order to promote awareness and show our Nation’s heroes they are not alone please join us in the 22 WOD to End Veteran Suicide.

22 exercises with each one being 22 Reps. At Minute 22 into the WOD we will all stop and take a moment of silence for those who have died in this battle.

22wod: Metcon (AMRAP – Rounds and Reps)

22 Minute AMRAP:

22 Push-ups

22 Back Squats (75/55)

22 Abmat Sit-ups

22 Air Squats

22 Double Unders

22 Front Squats (75/55)

22 Pull Ups

22 Wall Balls (20/14)

22 V-Ups

22 Power Cleans (75/55)

22 KB Swings (53/35)

22 Calorie Bike

22 OH Squats (75/55)

22 Calorie Row

22 Push Press (76/55)

22 M & M’s

22 Burpees

22 Reverse Lunges

22 Tricep Dips

22 Crunches

22 Squat Cleans (75/55)

:22 Hollow Hold

Track in detail where you finished this WOD

EX. 1 Round plus 18 reps into the push-ups.
Hoping you all had a wonderful Thanksgiving!

This WOD is also for each and every one of us to take a minute in gratitude! We are grateful for all of you! Have fun, burn off some of that pumpkin pie and remember we are Stronger Together!

CrossFit Evergreen – CrossFit

CFE INSPIRE

“True strength is the courage to admit weakness.”

Show me an athlete who is afraid to look bad, silly, or stupid… and I’ll show you back an athlete who will lose every time.

Vulnerability is a hot theme nowadays, and rightfully so.

It’s the first step, and arguably most challenging, in facing our fears. It’s an extension of the “awareness” phase, where we admit to ourselves (and potentially to others), that we have soft spots. And much like many other aspects in life, awareness is everything.

Gone are the days where “toughness” is summarized with gritted teeth and bad attitudes. Real mental toughness is facing the demons, the skeletons in the closet, the soft spots, and going on the attack.

Show me an athlete who is *willing* to look bad, silly, or stupid… and I’ll show you back a very powerful competitor.

Monti (Time)

5 Rounds for Time

50 Box Step-Ups (45/35 lb barbell, 20 in box)

15 Cleans (135/95 lb)

50 Box Step-Ups (45/35 lb barbell, 20 in box)

10 Snatches (135/95 lb)
In honor of Sgt. 1st Class Jared C. Monti, 30, of Raynham, Massachusetts, was killed on June 21, 2006
To learn more about Monti click here