CrossFit – Fri, Nov 24
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.
Assault On Linda (Time)
For Time:
10-9-8-7-6-5-4-3-2-1 Reps of each:
Calorie Assault Air Bike
Deadlifts (1.5 x Bodyweight)
Bench Presses (Bodyweight)
Power Cleans (.75 x Bodyweight)
Use three separate barbells. Perform the movements in the order listed and follow the “descending ladder” rep scheme—10 Bike Calories, 10 deadlifts, 10 bench presses, 10 cleans, 9 Bike Calories, 9 deadlifts, 9 bench presses, 9 cleans, 8 Bike Calories, 8 deadlifts, 8 bench presses, 8 cleans, etc. until the last round of 1 Bike Calorie, 1 deadlift, 1 bench press, 1 clean is completed. Score is the total time it takes to complete all the repetitions.
The load in this workout should feel moderately heavy–but not maximal.
Scale the load/volume so you can finish this WOD in approximately 30-40 minutes or less. Avoid scaling to the degree in which “Linda” becomes “The Three Bars of Fun” rather than “The Three Bars of Death.”
Scaling This benchmark workout contains a high volume of moderate-load weightlifting. Reduce the loads and/or eliminate some of the early rounds to decrease the total volume.
Intermediate Option 10-9-8-7-6-5-4-3-2-1 Reps, For Time: 1¼-bodyweight Deadlift ¾-bodyweight Bench Press ½-bodyweight Clean
Beginner Option 8-7-6-5-4-3-2-1 Reps, For Time: ¾-bodyweight Deadlift ½-bodyweight Bench Press ⅓-bodyweight Clean
Modifications
Use dumbbells for barbell movements.
Bike calories : sub with ski or row cals.
CrossFit – Wed, Nov 22
CrossFit Evergreen – CrossFit
CFE INSPIRE
“No one was ever wise by chance.” – Seneca
Let’s pretend we have two individuals out hiking in the woods.
The first trips over a root, and after scrambling back to his feet, kicks the root in frustration and storms off. The second individual trips over the very same root as well, but has a different response. After gathering himself, he looks around, refreshing himself of the importance to scan the path ahead. He then moves on, now paying closer attention to the ground in front of him.
One took the effort to learn from it, one did not.
Wisdom isn’t by chance. It is by choice.
Filthy Fifty (Time)
For time:
50 box jumps
50 jumping pull-ups
50 kettlebell swings
50 walking-lunge steps
50 knees-to-elbows
50 push presses
50 back extensions
50 wall-ball shots
50 burpees
50 double-unders
Men: 24-inch box, 16-kg KB, 45-lb. push press, 20-lb. ball
Women: 20-inch box, 12-kg KB, 35-lb. push press, 14-lb. ball
CrossFit – Wed, Nov 22
CrossFit Evergreen – CrossFit
CFE INSPIRE
“No one was ever wise by chance.” – Seneca
Let’s pretend we have two individuals out hiking in the woods.
The first trips over a root, and after scrambling back to his feet, kicks the root in frustration and storms off. The second individual trips over the very same root as well, but has a different response. After gathering himself, he looks around, refreshing himself of the importance to scan the path ahead. He then moves on, now paying closer attention to the ground in front of him.
One took the effort to learn from it, one did not.
Wisdom isn’t by chance. It is by choice.
Filthy Fifty (Time)
For time:
50 box jumps
50 jumping pull-ups
50 kettlebell swings
50 walking-lunge steps
50 knees-to-elbows
50 push presses
50 back extensions
50 wall-ball shots
50 burpees
50 double-unders
Men: 24-inch box, 16-kg KB, 45-lb. push press, 20-lb. ball
Women: 20-inch box, 12-kg KB, 35-lb. push press, 14-lb. ball
CrossFit – Tue, Nov 21
CrossFit Evergreen – CrossFit
CFE INSPIRE
“Your mind is not your shoe size.” – Jim Kwik
Have you ever taken an “IQ Test”?
Chances are you have of some sort. A test that claimed to tell us our capacity in life. Where the resulting score is the equivalent of looking into a crystal ball on how successful we’ll be.
As ridiculous as that sounds, it’s a nightmare that comes to life for many. A self-fulfilling prophecy that can cut potential at the knees.
The truth of it all however, is that we know so very little about how the mind *actually* works. It’s still such a mystery to us. Yet, we can find ourselves building an imaginary ceiling over our heads.
In regards to one of life’s greatest mysteries, there’s one thing we can bank on… that our mind is not our shoe size.
Overhead Squat Mobility Prep (No Measure)
10 air squats
10 on the wall, facing with arms up air squats.
Shoulder Cars (5 each arm)
Bottom squat Zot’s press with pvc
Overhead Squat (Overhead Squat
On the 2:00 x 5 Sets:
1 Overhead Squat
*Use The Same Weight Across
)
– The barbell should come from a rack.
– If you do not feel comfortable re-racking the bar in the bar rack, drop it from the top after the last rep each set.
– Athletes should aim to complete all sets at 90-100% of their 1RM overhead squat or at a weight that is slightly heavier than last week’s 5×2.
– If you complete all 5 sets and want to build and see if a PR is there, add 4-6 minutes to the clock and build from there.
– Score: Loading Used Across
WARM UP
With A Light Weight…
5 Overhead Squats
With A Moderate Weight…
3 Overhead Squats
Build to working weight in 3-5 weight jumps.
MODIFICATIONS
– Front Squats
– Back Squats
– Single Dumbbell Overhead Squats
The Dark Side (AMRAP – Rounds and Reps)
“The Dark Side”
https://ctstorageprod.blob.core.windows.net/videos-coaching/overhead-squat-first-rep.mp4
AMRAP 10:
Buy-In: 1,000/900 Meter Row
Directly Into…
10-20-30….
Dumbbell Power Snatches MRx: 30/20, Rx: 40/25, Rx+: 50/35
Overhead Squats MRx: 55/35, Rx: 65/45, Rx+: 75/55
– Overview: In this 10 minute AMRAP, athlete will begin with a 1000/900m row. After the row is complete they will spend the remaining time alternating between dumbbell snatches and overhead squats. The main goal here will be to complete big sets of overhead squats.
– Row: Should be completed in 4:30 or less.
– Dumbbell Snatch: Athletes should use a single dumbbell and alternate arms every rep. 10 reps should take 30s or less to complete.
– Overhead Squats: The loading of the barbell should not exceed 55% of your 1RM overhead squat. Athletes should be able to complete sets of 10 or more at this weight throughout the workout.
– Score: Rounds + reps (the row does not count toward your score).
– It is not worth it to push the row too much at the start of this workout. We should still row at a solid pace but we need to save our energy for the scored portion of the workout that follows. Row at a pace that is at or slightly slower than your 2k time trial pace.
– Let’s try to push for bigger sets of overhead squats. Our goal here should be to complete sets of 10 or more.
– Pace the snatches based on how the overhead squats are feeling. If needed take more breaks here than on the overhead squats.
MODIFICATIONS
1,000/900 METER ROW
– Reduce Distance
– 4:30 Time Cap
– 800/700m Ski
– 2,000/1,800m Bike
– 800m Run
– 600m Air Run
DUMBBELL POWER SNATCHES
– Reduce Loading
– Reduce Reps
– Dumbbell Hang Power Snatches
– Kettlebell Swings
– Empty Barbell Hang Power Snatches
OVERHEAD SQUATS
– Reduce Loading
– Reduce Reps
– Sub Single Dumbbell
– Front Squats
– 2x Air Squats
CrossFit – Tue, Nov 21
CrossFit Evergreen – CrossFit
CFE INSPIRE
“Your mind is not your shoe size.” – Jim Kwik
Have you ever taken an “IQ Test”?
Chances are you have of some sort. A test that claimed to tell us our capacity in life. Where the resulting score is the equivalent of looking into a crystal ball on how successful we’ll be.
As ridiculous as that sounds, it’s a nightmare that comes to life for many. A self-fulfilling prophecy that can cut potential at the knees.
The truth of it all however, is that we know so very little about how the mind *actually* works. It’s still such a mystery to us. Yet, we can find ourselves building an imaginary ceiling over our heads.
In regards to one of life’s greatest mysteries, there’s one thing we can bank on… that our mind is not our shoe size.
Overhead Squat (Overhead Squat
On the 2:00 x 5 Sets:
1 Overhead Squat
*Use The Same Weight Across
)
– The barbell should come from a rack.
– If you do not feel comfortable re-racking the bar in the bar rack, drop it from the top after the last rep each set.
– Athletes should aim to complete all sets at 90-100% of their 1RM overhead squat or at a weight that is slightly heavier than last week’s 5×2.
– If you complete all 5 sets and want to build and see if a PR is there, add 4-6 minutes to the clock and build from there.
– Score: Loading Used Across
WARM UP
With A Light Weight…
5 Overhead Squats
With A Moderate Weight…
3 Overhead Squats
Build to working weight in 3-5 weight jumps.
MODIFICATIONS
– Front Squats
– Back Squats
– Single Dumbbell Overhead Squats
The Dark Side (AMRAP – Rounds and Reps)
“The Dark Side”
https://ctstorageprod.blob.core.windows.net/videos-coaching/overhead-squat-first-rep.mp4
AMRAP 10:
Buy-In: 1,000/900 Meter Row
Directly Into…
10-20-30….
Dumbbell Power Snatches MRx: 30/20, Rx: 40/25, Rx+: 50/35
Overhead Squats MRx: 55/35, Rx: 65/45, Rx+: 75/55
– Overview: In this 10 minute AMRAP, athlete will begin with a 1000/900m row. After the row is complete they will spend the remaining time alternating between dumbbell snatches and overhead squats. The main goal here will be to complete big sets of overhead squats.
– Row: Should be completed in 4:30 or less.
– Dumbbell Snatch: Athletes should use a single dumbbell and alternate arms every rep. 10 reps should take 30s or less to complete.
– Overhead Squats: The loading of the barbell should not exceed 55% of your 1RM overhead squat. Athletes should be able to complete sets of 10 or more at this weight throughout the workout.
– Score: Rounds + reps (the row does not count toward your score).
– It is not worth it to push the row too much at the start of this workout. We should still row at a solid pace but we need to save our energy for the scored portion of the workout that follows. Row at a pace that is at or slightly slower than your 2k time trial pace.
– Let’s try to push for bigger sets of overhead squats. Our goal here should be to complete sets of 10 or more.
– Pace the snatches based on how the overhead squats are feeling. If needed take more breaks here than on the overhead squats.
MODIFICATIONS
1,000/900 METER ROW
– Reduce Distance
– 4:30 Time Cap
– 800/700m Ski
– 2,000/1,800m Bike
– 800m Run
– 600m Air Run
DUMBBELL POWER SNATCHES
– Reduce Loading
– Reduce Reps
– Dumbbell Hang Power Snatches
– Kettlebell Swings
– Empty Barbell Hang Power Snatches
OVERHEAD SQUATS
– Reduce Loading
– Reduce Reps
– Sub Single Dumbbell
– Front Squats
– 2x Air Squats
CrossFit – Tue, Nov 21
CrossFit Evergreen – CrossFit
CFE INSPIRE
“Your mind is not your shoe size.” – Jim Kwik
Have you ever taken an “IQ Test”?
Chances are you have of some sort. A test that claimed to tell us our capacity in life. Where the resulting score is the equivalent of looking into a crystal ball on how successful we’ll be.
As ridiculous as that sounds, it’s a nightmare that comes to life for many. A self-fulfilling prophecy that can cut potential at the knees.
The truth of it all however, is that we know so very little about how the mind *actually* works. It’s still such a mystery to us. Yet, we can find ourselves building an imaginary ceiling over our heads.
In regards to one of life’s greatest mysteries, there’s one thing we can bank on… that our mind is not our shoe size.
Overhead Squat (Overhead Squat
On the 2:00 x 5 Sets:
1 Overhead Squat
*Use The Same Weight Across
)
– The barbell should come from a rack.
– If you do not feel comfortable re-racking the bar in the bar rack, drop it from the top after the last rep each set.
– Athletes should aim to complete all sets at 90-100% of their 1RM overhead squat or at a weight that is slightly heavier than last week’s 5×2.
– If you complete all 5 sets and want to build and see if a PR is there, add 4-6 minutes to the clock and build from there.
– Score: Loading Used Across
WARM UP
With A Light Weight…
5 Overhead Squats
With A Moderate Weight…
3 Overhead Squats
Build to working weight in 3-5 weight jumps.
MODIFICATIONS
– Front Squats
– Back Squats
– Single Dumbbell Overhead Squats
The Dark Side (AMRAP – Rounds and Reps)
“The Dark Side”
https://ctstorageprod.blob.core.windows.net/videos-coaching/overhead-squat-first-rep.mp4
AMRAP 10:
Buy-In: 1,000/900 Meter Row
Directly Into…
10-20-30….
Dumbbell Power Snatches MRx: 30/20, Rx: 40/25, Rx+: 50/35
Overhead Squats MRx: 55/35, Rx: 65/45, Rx+: 75/55
– Overview: In this 10 minute AMRAP, athlete will begin with a 1000/900m row. After the row is complete they will spend the remaining time alternating between dumbbell snatches and overhead squats. The main goal here will be to complete big sets of overhead squats.
– Row: Should be completed in 4:30 or less.
– Dumbbell Snatch: Athletes should use a single dumbbell and alternate arms every rep. 10 reps should take 30s or less to complete.
– Overhead Squats: The loading of the barbell should not exceed 55% of your 1RM overhead squat. Athletes should be able to complete sets of 10 or more at this weight throughout the workout.
– Score: Rounds + reps (the row does not count toward your score).
– It is not worth it to push the row too much at the start of this workout. We should still row at a solid pace but we need to save our energy for the scored portion of the workout that follows. Row at a pace that is at or slightly slower than your 2k time trial pace.
– Let’s try to push for bigger sets of overhead squats. Our goal here should be to complete sets of 10 or more.
– Pace the snatches based on how the overhead squats are feeling. If needed take more breaks here than on the overhead squats.
MODIFICATIONS
1,000/900 METER ROW
– Reduce Distance
– 4:30 Time Cap
– 800/700m Ski
– 2,000/1,800m Bike
– 800m Run
– 600m Air Run
DUMBBELL POWER SNATCHES
– Reduce Loading
– Reduce Reps
– Dumbbell Hang Power Snatches
– Kettlebell Swings
– Empty Barbell Hang Power Snatches
OVERHEAD SQUATS
– Reduce Loading
– Reduce Reps
– Sub Single Dumbbell
– Front Squats
– 2x Air Squats
Achieve Your Fitness Goals
Flexible membership packages to suit all levels of training to help achieve your fitness goals