CrossFit Evergreen – CrossFit

CFE INSPIRE

“It doesn’t matter when we start.

It doesn’t matter where we start.

All that matters is that we start.”

If you’re human, you’ve felt the burn of waiting too long.

Felt the pain of a missed opportunity, not due to action, but mis-action.

It is wise of us to recognize that it is a human condition to await the better setup. It is our nature to be risk-averse. We want safety, and guaranteed results. Yet the unfortunate guarantee there is that we’ll wake tomorrow in the same place we are today… if not worse.

Just start.

Whatever it is, you’re not too old. You’re not too young. You’re not too busy, too poor, too unprepared. You’re not too tired, too uneducated, and you’re not too weak. You’re ready. The perfect time is now.

Overhead Squat (Overhead Squat

On the 2:00 x 5 Sets:
2 Overhead Squats

*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 85-90% of their 1RM overhead squat or at a weight that is slightly heavier than last week’s 5×3.

MODIFICATIONS

– Front Squats

– Back Squats

– Single Dumbbell Overhead Squats

Overachiever (Time)

“Overachiever”

For Time (10 Minute Cap):

30 Deadlifts

15 Lateral Barbell Burpees

20 Overhead Squats

15 Lateral Barbell Burpees

10 Power Snatches

15 Lateral Barbell Burpees

Barbell: MRx: 75/45, Rx: 95/65, Rx+: 115/85

– Overview: In this chipper style workout, athletes will be mainly challenged to grind through 1-2 sets of overhead squats. Let’s be smart about our weight choice today as well as our pacing of the deadlifts and burpees that precede the overhead squats.

– Lateral Burpees: Reps should be completed in 1:30 or less.

– Deadlifts: Reps should be completed in 1:30 or less.

– Overhead Squats: Reps should be completed in 1:30 or less.

– Power Snatches: Reps should be completed in 1:30 or less.

– Score: Total time. If capped, add 1s for every incomplete rep.
– Our strategy on this workout will revolve mostly around the overhead squats. Our big goal here is to complete these reps in 1-2 sets.

– With the overhead squats being the main focus, let’s break the deadlifts in 2-3 quick sets.

– By the time we get to the power snatches, going singles will likely be the quickest way to get our hands on the bar and the best way to keep us moving.

– Let’s pace the first 2 sets of burpees in a way that will allow you to stick to your strategy on the barbell. Choose a modest pace here.

– The last set of burpees should be the only set of burpees we try to push.

MODIFICATIONS

DEADLIFT

– Reduce Loading

– Reduce Reps

– Sub Dumbbells or Kettlebells

– Good Mornings

– Kettlebell Sumo Deadlift

LATERAL BARBELL BURPEES

– Reduce Reps

– Lateral Barbell Burpees (With Step Over)

– Regular Burpees

– 15/12 Calories On Any Machine

OVERHEAD SQUATS

– Reduce Loading

– Sub Single Dumbbell

– Front Squats

– 2x Air Squats

POWER SNATCHES

– Reduce Loading

– Hang Power Snatches

– Dumbbell Power Snatches

– Kettlebell Swings

CrossFit Evergreen – CrossFit

SEAL Crusher Part 1 (Time)

4 sets of 15 reps (goal=unbroken)

– bench press

– push ups

– db flyes

– db kick backs (both arms)

– 2 hand OH db tricep extension

– skull crushers

cash out:

– 100 abs

CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

Begin to warm up on your own until the coach begins the group warm up.
Include an easy 2-4 minutes on bike or rower.

SEAL Crusher Part 1 (Time)

4 sets of 15 reps (goal=unbroken)

– bench press

– push ups

– db flyes

– db kick backs (both arms)

– 2 hand OH db tricep extension

– skull crushers

cash out:

– 100 abs

Chad 1000x (Time)

“Chad”

Today we perform the Hero Workout “Chad” in honor of Navy SEAL Chad Wilkinson who took his life on October 29, 2018 due to the effects of numerous deployments, several TBIs, blast wave injuries and PTSD. Our goal is to honor Chad’s life and legacy and to raise awareness for suicide prevention.

1,000 box step ups. Rx: 30/20 lb db – Rx+ 45/35 lb db use 20″ box
– Scaled: lighter to no weight, smaller box or fewer steps

CrossFit Evergreen – CrossFit

CFE INSPIRE

“We’re so busy watching out for what’s just ahead of us that we don’t take time to enjoy where we are.” – Bill Watterson

The call to action is to appreciate where we are today. To reflect not just on the “to improves”, but to reflect on the positives. The accomplishments. To be proud of where we’ve come from, and where we’re about to go.

CHAD (Time)

1,000 Box Step-Ups (20 in)

Wear a Ruck Pack (45/35 lb)

Complete 1,000 box step ups for time. Use a 20 inch box and wear a ruck pack that weighs 45 lbs for men, and 35 lbs for women.

A ruck is a weighted backpack to simulate the gear carried during a hiking expedition.

Score is the time it takes to complete all 1,000 repetitions.
To learn more about CHAD click here
“Chad”

https://ctstorageprod.blob.core.windows.net/videos-coaching/chad.mp4

⁃ Overview: Today’s workout will be a grind. Staying in this one mentally will be arguably more challenging than staying in it physically. Let’s be sure to have water, electrolytes, and potentially some easily digestible carbs to help us stay moving.

⁃ Alternate legs every rep for a total of 1,000 reps (500 each side).

⁃ If you don’t have a ruck bag, load a backpack or use a dumbbell, or use one of the weight vests. NO WEIGHT IS GREAT if you are scaling!

⁃ Adjust height, weight, and reps as needed.

⁃ Times will likely range between 45-60 minutes. We’ll time cap this workout at 60 minutes.

– Score: Total time. If capped, add 1s for every incomplete rep.

⁃ To break up the monotony and keep working through smaller checkpoints, consider switching what side of the box you step up to every 25-50 reps. You can utilize all 4 sides of the box. This essentially makes it 5-10 rotations around the box for 1,000 reps.

CrossFit Evergreen – CrossFit

CFE INSPIRE

“We’re so busy watching out for what’s just ahead of us that we don’t take time to enjoy where we are.” – Bill Watterson

The call to action is to appreciate where we are today. To reflect not just on the “to improves”, but to reflect on the positives. The accomplishments. To be proud of where we’ve come from, and where we’re about to go.

Chad 1000x (Time)

“Chad”

Today we perform the Hero Workout “Chad” in honor of Navy SEAL Chad Wilkinson who took his life on October 29, 2018 due to the effects of numerous deployments, several TBIs, blast wave injuries and PTSD. Our goal is to honor Chad’s life and legacy and to raise awareness for suicide prevention.

1,000 box step ups. Rx: 30/20 lb db – Rx+ 45/35 lb db use 20″ box
– Scaled: lighter to no weight, smaller box or fewer steps
“Chad”

https://ctstorageprod.blob.core.windows.net/videos-coaching/chad.mp4

⁃ Overview: Today’s workout will be a grind. Staying in this one mentally will be arguably more challenging than staying in it physically. Let’s be sure to have water, electrolytes, and potentially some easily digestible carbs to help us stay moving.

⁃ Alternate legs every rep for a total of 1,000 reps (500 each side).

⁃ If you don’t have a ruck bag, load a backpack or use a dumbbell, or use one of the weight vests. NO WEIGHT IS GREAT if you are scaling!

⁃ Adjust height, weight, and reps as needed.

⁃ Times will likely range between 45-60 minutes. We’ll time cap this workout at 60 minutes.

– Score: Total time. If capped, add 1s for every incomplete rep.

⁃ To break up the monotony and keep working through smaller checkpoints, consider switching what side of the box you step up to every 25-50 reps. You can utilize all 4 sides of the box. This essentially makes it 5-10 rotations around the box for 1,000 reps.

CrossFit Evergreen – CrossFit

CFE INSPIRE

“Discipline is choosing between what you want now, and what you want most.” — Abraham Lincoln

What our emotions drive us towards today, may very well be directly against what we want in the long run. So we must question them. Stacked side by side, here we need to choose. Which one do we want more? There can only be one.

All The Small Things (Time)

ALL THE SMALL THINGS

BUY IN: 500 M Ski

2 Rounds For Time:

50 Mountain Climbers

40 Air Squats

30 Ab Mat Sit-Ups

20 KB Swings

10 Handstand Push Ups

CASH OUT: 500 M Ski

Work through a consistent pace for buy in of ski.

Then complete 2 rounds of the WOD

Finish with a strong pace with what you’ve got left on the CASH OUT Ski.

SKI MODS

-500 M Run

-700 M Row

-1.5KM Bike

HSPU MODS

-negatives

-HS Holds

-on box Push Ups

Regular Push Ups

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