CrossFit – Wed, Nov 8
CrossFit Evergreen – CrossFit
CFE INSPIRE
“Seek not good from without; seek it within yourselves, or you will never find it.” – Epictetus
When something goes right, we’re relatively quick to point to the actions we took to get there. But when something goes wrong, we may find ourselves doing the *opposite*. In comes the “blame game”, where we use external events as excuses.
A core tenant of mental toughness is responsibility.
To accept that we played a role.
But the purpose of that step, taking responsibility, is not to make ourselves feel bad, or worse, throw a pity party. The purpose is that it gives us options.
When we take responsibility and look within, we now are in control. We can now focus on what we need to do to get into a better position. It opens our eyes to the path forward. If we do the opposite however, and blame the externals, we have *surrendered control*. We won’t have any say in the next steps, as the story we’re telling ourselves is that outside events determine our path.
Responsibility is a weapon. And it only comes from within.
Overhead Squat (Overhead Squat
On the 3:00 x 5 Sets:
3 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 80-85% of their 1RM overhead squat or at a weight that is slightly heavier than last week’s 5×5.
– 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 2-3 weight jumps.
MODIFICATIONS
– Front Squats
– Back Squats
– Single Dumbbell Overhead Squats
Overdue (Calories)
“Overdue”
https://ctstorageprod.blob.core.windows.net/videos-coaching/row-seat-position.mp4
AMRAP 10:
Row Calories
Every 2 Minutes [Starting at 0:00]:
15 Overhead Squats MRx: 55/25, Rx: 75/45, Rx+: 95/65
– Overview: Athletes will be challenged to hold on for unbroken sets of overhead squats throughout this workout. Athletes should be spending no longer than 1:00 on the barbell leaving them with 1:00 or more on the rower between sets.
– Overhead Squats: Complete a set of 15 overhead squats at the 0-2-4-6-8 minute marks. Sets should be completed unbroken. Loading of the barbell should not exceed 60% of your 1RM overhead squat. The barbell should come from the floor.
– Row: Leave the monitor on and running throughout. No need to reset. Rollover calories will count toward your score.
– Score: Total Row Calories
– On the rower, let’s choose a pace that is sustainable even when tired. We should ideally be completely roughly the same number of calories each time we get back on the rower.
– Let’s really try our best to hold on for unbroken sets of overhead squats. If a break is needed, let’s be sure to get the bar back up as quickly as possible.
MODIFICATIONS
ROW
– Ski
– Bike
– Run
– Air Run
– Burpees
OVERHEAD SQUATS
– Reduce Loading/Reps
– Front Squats
– Single Dumbbell Overhead Squats
Accessory Pull Ups (No Measure)
Strict Weighted Pull Ups OR Butterfly Practice
1 x 3 Strict Weighted Pull-ups
2 x 2 Strict Weighted Pull-ups
4 x 1 Strict Weighted Pull-up
Rest 1 Minute Between Sets.
OR Use this time to practice your butterfly homework from the clinic. If you would like help we can work on that too!
Strict Pull ups are the key to getting better at more advanced movements!
No Measure, looking to spend a
10-12 min.on this work.
CrossFit – Wed, Nov 8
CrossFit Evergreen – CrossFit
CFE INSPIRE
“Seek not good from without; seek it within yourselves, or you will never find it.” – Epictetus
When something goes right, we’re relatively quick to point to the actions we took to get there. But when something goes wrong, we may find ourselves doing the *opposite*. In comes the “blame game”, where we use external events as excuses.
A core tenant of mental toughness is responsibility.
To accept that we played a role.
But the purpose of that step, taking responsibility, is not to make ourselves feel bad, or worse, throw a pity party. The purpose is that it gives us options.
When we take responsibility and look within, we now are in control. We can now focus on what we need to do to get into a better position. It opens our eyes to the path forward. If we do the opposite however, and blame the externals, we have *surrendered control*. We won’t have any say in the next steps, as the story we’re telling ourselves is that outside events determine our path.
Responsibility is a weapon. And it only comes from within.
Overhead Squat (Overhead Squat
On the 3:00 x 5 Sets:
3 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 80-85% of their 1RM overhead squat or at a weight that is slightly heavier than last week’s 5×5.
– 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 2-3 weight jumps.
MODIFICATIONS
– Front Squats
– Back Squats
– Single Dumbbell Overhead Squats
Overdue (Calories)
“Overdue”
https://ctstorageprod.blob.core.windows.net/videos-coaching/row-seat-position.mp4
AMRAP 10:
Row Calories
Every 2 Minutes [Starting at 0:00]:
15 Overhead Squats MRx: 55/25, Rx: 75/45, Rx+: 95/65
– Overview: Athletes will be challenged to hold on for unbroken sets of overhead squats throughout this workout. Athletes should be spending no longer than 1:00 on the barbell leaving them with 1:00 or more on the rower between sets.
– Overhead Squats: Complete a set of 15 overhead squats at the 0-2-4-6-8 minute marks. Sets should be completed unbroken. Loading of the barbell should not exceed 60% of your 1RM overhead squat. The barbell should come from the floor.
– Row: Leave the monitor on and running throughout. No need to reset. Rollover calories will count toward your score.
– Score: Total Row Calories
– On the rower, let’s choose a pace that is sustainable even when tired. We should ideally be completely roughly the same number of calories each time we get back on the rower.
– Let’s really try our best to hold on for unbroken sets of overhead squats. If a break is needed, let’s be sure to get the bar back up as quickly as possible.
MODIFICATIONS
ROW
– Ski
– Bike
– Run
– Air Run
– Burpees
OVERHEAD SQUATS
– Reduce Loading/Reps
– Front Squats
– Single Dumbbell Overhead Squats
Accessory Pull Ups (No Measure)
Strict Weighted Pull Ups OR Butterfly Practice
1 x 3 Strict Weighted Pull-ups
2 x 2 Strict Weighted Pull-ups
4 x 1 Strict Weighted Pull-up
Rest 1 Minute Between Sets.
OR Use this time to practice your butterfly homework from the clinic. If you would like help we can work on that too!
Strict Pull ups are the key to getting better at more advanced movements!
No Measure, looking to spend a
10-12 min.on this work.
CrossFit – Tue, Nov 7
CrossFit Evergreen – CrossFit
CFE INSPIRE
“Champions don’t blame the tools they’ve been given. Champions sharpen them.”
Abraham Lincoln once wrote that if he had six hours to cut down a tree, he would spend the first four sharpening the axe.
It doesn’t matter where you started, or even where you’ve been. All that matters is two questions:
Where do you want to go, and…
How hard are you willing to work to get there.
We have what we need. Everyone does. The separation comes down to who is willing to do the work.
Never whine.
Never complain.
Never make excuses.
Power Snatch (Power Snatch
6 Unbroken Sets For Time:
5 Power Snatches @ 60%
)
– 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: Record your weight access the entire 6 sets. Total Time can be recorded in notes. THIS IS A TIMED LIFT .
WARM UP
With An Empty Barbell:
6 Snatch Grip Deadlifts
6 Snatch Grip High Pulls
6 Muscle Snatches
6 Snatch Grip Push Jerks (From Back Rack)
6 Power Snatches
With A Light Weight…
3 Power Snatches
With A Moderate Weight…
3 Power Snatches
Build To 60%
MODIFICATIONS
– Reduce Reps
– Hang Power Snatches
– Sub Dumbbell(s)
Deadline (5 Rounds for time)
“Deadline”
On the 4:00 x 5 Rounds:
15 Deadlifts MRx: 135/75, Rx: 185/115, Rx+: 225/155
1.2 / 1 KM Bike Erg
3 Rope Climbs (15ft.)
– Overview: Athletes will be challenged to push the pace each round. These windows of time will be tight for athletes so scaling appropriately will be key so that there is at least 15s between rounds.
– Deadlifts: Loading should not exceed 65% of your 1RM deadlift. Reps should be completed in 30s or less.
– Bike: Should be completed in 2:15 or less.
– Rope Climbs: Should be completed in 1:00 or less.
– Score: Enter how long each round takes. Overall score will be the slowest round.
– Athletes should aim to complete the deadlifts in unbroken sets each round.
– Athletes will need to push the pace on the bike in order to finish in 2:15 or less. Aim to hold 80 RPM at the highest damper setting possible in order to get the meters to tick away faster.
– Athletes should aim to complete a rope climb every 20s or faster.
MODIFICATIONS
DEADLIFT
– Reduce Loading
– Reduce Reps
– Sub Dumbbells or Kettlebells
– Good Mornings
– Kettlebell Sumo Deadlift
1,200/1,000 METER BIKE ERG
– Reduce Meters
– 2:30 Time Cap
– 30/24 Cal Echo or Assault Bike
– 600/500m Row
– 500/450m Ski
– 400m Run
ROPE CLIMBS
– Reduce Reps
– Reduce Climb Height
– 5 Strict Pull-Ups = 1 Rope
– 5 Toes To Bar = 1 Rope
– 6 Alternating Dumbbell Plank Rows = 1 Rope
CrossFit – Tue, Nov 7
CrossFit Evergreen – CrossFit
CFE INSPIRE
“Champions don’t blame the tools they’ve been given. Champions sharpen them.”
Abraham Lincoln once wrote that if he had six hours to cut down a tree, he would spend the first four sharpening the axe.
It doesn’t matter where you started, or even where you’ve been. All that matters is two questions:
Where do you want to go, and…
How hard are you willing to work to get there.
We have what we need. Everyone does. The separation comes down to who is willing to do the work.
Never whine.
Never complain.
Never make excuses.
Power Snatch (Power Snatch
6 Unbroken Sets For Time:
5 Power Snatches @ 60%
)
– 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: Record your weight access the entire 6 sets. Total Time can be recorded in notes. THIS IS A TIMED LIFT .
WARM UP
With An Empty Barbell:
6 Snatch Grip Deadlifts
6 Snatch Grip High Pulls
6 Muscle Snatches
6 Snatch Grip Push Jerks (From Back Rack)
6 Power Snatches
With A Light Weight…
3 Power Snatches
With A Moderate Weight…
3 Power Snatches
Build To 60%
MODIFICATIONS
– Reduce Reps
– Hang Power Snatches
– Sub Dumbbell(s)
Deadline (5 Rounds for time)
“Deadline”
On the 4:00 x 5 Rounds:
15 Deadlifts MRx: 135/75, Rx: 185/115, Rx+: 225/155
1.2 / 1 KM Bike Erg
3 Rope Climbs (15ft.)
– Overview: Athletes will be challenged to push the pace each round. These windows of time will be tight for athletes so scaling appropriately will be key so that there is at least 15s between rounds.
– Deadlifts: Loading should not exceed 65% of your 1RM deadlift. Reps should be completed in 30s or less.
– Bike: Should be completed in 2:15 or less.
– Rope Climbs: Should be completed in 1:00 or less.
– Score: Enter how long each round takes. Overall score will be the slowest round.
– Athletes should aim to complete the deadlifts in unbroken sets each round.
– Athletes will need to push the pace on the bike in order to finish in 2:15 or less. Aim to hold 80 RPM at the highest damper setting possible in order to get the meters to tick away faster.
– Athletes should aim to complete a rope climb every 20s or faster.
MODIFICATIONS
DEADLIFT
– Reduce Loading
– Reduce Reps
– Sub Dumbbells or Kettlebells
– Good Mornings
– Kettlebell Sumo Deadlift
1,200/1,000 METER BIKE ERG
– Reduce Meters
– 2:30 Time Cap
– 30/24 Cal Echo or Assault Bike
– 600/500m Row
– 500/450m Ski
– 400m Run
ROPE CLIMBS
– Reduce Reps
– Reduce Climb Height
– 5 Strict Pull-Ups = 1 Rope
– 5 Toes To Bar = 1 Rope
– 6 Alternating Dumbbell Plank Rows = 1 Rope
CrossFit – Tue, Nov 7
CrossFit Evergreen – CrossFit
CFE INSPIRE
“Champions don’t blame the tools they’ve been given. Champions sharpen them.”
Abraham Lincoln once wrote that if he had six hours to cut down a tree, he would spend the first four sharpening the axe.
It doesn’t matter where you started, or even where you’ve been. All that matters is two questions:
Where do you want to go, and…
How hard are you willing to work to get there.
We have what we need. Everyone does. The separation comes down to who is willing to do the work.
Never whine.
Never complain.
Never make excuses.
Power Snatch (Power Snatch
6 Unbroken Sets For Time:
5 Power Snatches @ 60%
)
– 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: Record your weight access the entire 6 sets. Total Time can be recorded in notes. THIS IS A TIMED LIFT .
WARM UP
With An Empty Barbell:
6 Snatch Grip Deadlifts
6 Snatch Grip High Pulls
6 Muscle Snatches
6 Snatch Grip Push Jerks (From Back Rack)
6 Power Snatches
With A Light Weight…
3 Power Snatches
With A Moderate Weight…
3 Power Snatches
Build To 60%
MODIFICATIONS
– Reduce Reps
– Hang Power Snatches
– Sub Dumbbell(s)
Deadline (5 Rounds for time)
“Deadline”
On the 4:00 x 5 Rounds:
15 Deadlifts MRx: 135/75, Rx: 185/115, Rx+: 225/155
1.2 / 1 KM Bike Erg
3 Rope Climbs (15ft.)
– Overview: Athletes will be challenged to push the pace each round. These windows of time will be tight for athletes so scaling appropriately will be key so that there is at least 15s between rounds.
– Deadlifts: Loading should not exceed 65% of your 1RM deadlift. Reps should be completed in 30s or less.
– Bike: Should be completed in 2:15 or less.
– Rope Climbs: Should be completed in 1:00 or less.
– Score: Enter how long each round takes. Overall score will be the slowest round.
– Athletes should aim to complete the deadlifts in unbroken sets each round.
– Athletes will need to push the pace on the bike in order to finish in 2:15 or less. Aim to hold 80 RPM at the highest damper setting possible in order to get the meters to tick away faster.
– Athletes should aim to complete a rope climb every 20s or faster.
MODIFICATIONS
DEADLIFT
– Reduce Loading
– Reduce Reps
– Sub Dumbbells or Kettlebells
– Good Mornings
– Kettlebell Sumo Deadlift
1,200/1,000 METER BIKE ERG
– Reduce Meters
– 2:30 Time Cap
– 30/24 Cal Echo or Assault Bike
– 600/500m Row
– 500/450m Ski
– 400m Run
ROPE CLIMBS
– Reduce Reps
– Reduce Climb Height
– 5 Strict Pull-Ups = 1 Rope
– 5 Toes To Bar = 1 Rope
– 6 Alternating Dumbbell Plank Rows = 1 Rope
CrossFit – Mon, Nov 6
CrossFit Evergreen – CrossFit
CFE INSPIRE
“Remember there’s no such thing as a small act of kindness. Every act creates a ripple with no logical end.” – Scott Adams
How does an echo start?
With a tiny sound. One that might not even be noticeable. But shortly thereafter, that soft sound brings a soft echo. Still, maybe nothing to turn heads. Yet, the echo then builds… doubling, tripling, several times over. Before we know it, it’s impossible to ignore.
It’s called the “changing of the echos”, and it starts with a single tiny noise.
The misnomer is that a big life shift requires the “loudness” to turn heads at the start. Not true. What is important here isn’t the decibel, or the magnitude… but the intention.
Disciplined intention is everything. And we just need to start it.
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