CrossFit – Thu, Nov 2
CrossFit Evergreen – CrossFit
CFE INSPIRE
“Live life on purpose” – Simon Sinek
As simple as this sounds, every action we take in our lives should have a clear and defined purpose.
As an analogy, let’s use money. When we spend money, there’s a reason. Food for tonight’s dinner, a new pair of shoes, gasoline. It’s very easy to justify. We would never throw our money into the wind. Yet… we can often find ourselves doing so with our time.
Unlike money, which can cycle back around on the next paycheck, we don’t get restocked on time. Be it a morbid thought, we know our days here are limited… Time is our most precious, irreplaceable resource.
As we move through our day, take an objective look at the actions we take. Like a CFO analyzing a day of business, reflect tonight on where we spent our time. Because at “years-end-summary”, when our time comes… let’s be proud about how we chose to spend those resources. We only get one chance to do so.
Run It Back (Time)
“Run It Back”
On the 4:00 x 6 Rounds:
400 Meter Run
12 Pull-Ups
21 Kettlebell Swings 53 / 35 lb (green/yellow)
Movement Prep
Practice Round:
2 Pull-ups
4 Kettlebell Swings (Workout Weight)
100 Meter Run
Modifications
PULL-UPS
– Reduce Reps
– Ring Rows
– Banded
– Dumbbell Plank Rows
400 METER RUN
– 500/400 Meter Row
– 1000/800m Bike (Any)
– 400/300m Ski
– Overview: This is a repeat workout from 6/23/21. Rounds will begin every 4 minutes [0-4-8-12-16-20]. Each round should take 3:30 or less to complete, giving athletes at least 30 seconds of rest between sets.
– Pull-ups: Athletes should be able to complete the pull-ups in no more than 2 sets each round. Reps should take 30s or less to complete.
– Kettlebell Swings: The kettlebell should be a weight that you can complete unbroken every round. Reps should take 45s or less to complete.
– Run: Each 400m run should take 2:15 or less to complete.
– Score: Enter all 6 times with your overall score being the slowest round.
– With your score being the slowest of the 6 rounds, look to find a sustainable speed from the very beginning. It can almost be helpful in workouts like this to declare your first round as your slowest time of the day.
– Push the inside movements and find a steady run pace. The difference makers of this workout isn’t the running, it’s the efficiency and speed on the pull-ups and kettlebell swings. Run at a pace that allows you to thrive on the next round of pull-ups and swings.
WARM UP
6 Pull-Ups
11 Kettlebell Swings
200 Meter Run
MODIFICATIONS
PULL-UPS
– Reduce Reps
– Banded
– Strict
– Ring Rows
– Alternating Dumbbell Plank Rows
KETTLEBELL SWINGS
– Reduce Loading
– Reduce Reps
– Single Dumbbell Hang Power Snatches
– Empty Barbell Hang Power Snatches
– Russian Kettlebell Swings
400 METER RUN
– Reduce Distance
– Time Cap
– 125m Row
– 400m Ski
– 1,000m Bike
– 300m Air Run
CrossFit – Wed, Nov 1
CrossFit Evergreen – CrossFit
CFE INSPIRE
“Only a man who knows what it’s like to be defeated, can reach down to the bottom of his soul with the extra ounce of power to win, when the match is even.” – Mohammed Ali
It’s commonplace to look at mistakes, miscues, and losses as negatives. And it’s even more common to view them as setbacks. Yet here, one of the greatest of time, offers the difference maker in an otherwise even fight between two opponents:
Failure.
Through the experience of failure, the fighter becomes the victor. Not because of the pain of loss, or the embarrassment of defeat. But through viewing failure as a chance to start again, more equipped. More prepared. More experienced.
Clean (Clean Ladder
For Time:
10 Cleans @ 49%
8 Cleans @ 57%
6 Cleans @ 66%
4 Cleans @ 74%
2 Cleans @ 82%
*Use One Bar & Change Weight Yourself
)
– Athletes can complete these sets touch and go or as singles.
– Athletes can power clean or squat clean these reps.
– Use 1 bar & change weight yourself.
– This is a 3% increase from last week.
– Score: weight at 82%. score time in notes
WARM UP
With An Empty Bar…
5 Deadlifts
5 Muscle Cleans
5 Front Squats
5 Squat Cleans
With A Light Weight…
2 Cleans
With A Moderate Weight…
2 Cleans
Load Up To 49%
Rahoi (AMRAP – Rounds and Reps)
AMRAP in 12 minutes
12 Box Jumps (24/20 in)
6 Thrusters (95/65 lb)
6 Bar Facing Burpees
In honor of U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, was killed on December 6, 2006
To learn more about Rahoi click here
“Rahoi”
U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, assigned to the Hostage Rescue Team, based in Quantico, Virginia, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, Virginia. He is survived by his parents, Natalie and Richard, sister Teri, and fiancee Paula Paulk.
– Overview: With only 24 reps within each round, athletes will be challenged to pace this workout in a way that allows them to keep moving at the same pace throughout.
– Bar-Facing Burpees: A two foot take off is not required but athletes will need to jump over the bar.
– Rounds: Athletes should be able to do a round every 1:30-2:00. This should allow athletes to complete a total of 6 rounds or more in this workout.
– Score: Rounds + Reps
– Let’s use the box jumps as a place to recover. Move at a pace that is going to allow you to push the thrusters and burpees.
– We should try to hold on for unbroken sets of thrusters each round. Cycle these at a pace that allows you breathe and keep the heart rate under control. No need to sprint through these reps each round.
– Choose a pace on the burpees that allows you to stay moving throughout without needing to stop or significantly slow down.
– Fast transitions will be key throughout this workout.
MODIFICATIONS
BOX JUMPS
– Reduce Box Height
– Box Step-Ups
– 12 Calorie Bike Erg or Row
– 9 Calorie Assault or Echo Bike
– 9 Calorie Ski
THRUSTERS
– Reduce Loading
– Sub Dumbbells
– 2 x Air Squats
BAR-FACING BURPEES
– Reduce Reps
– Bar-Facing Burpees (With Step Over)
– Lateral Barbell Burpees
– Regular Burpees
– 6 Calorie Bike Erg or Row
– 4 Calorie Assault or Echo Bike
– 4 Calorie Ski
Row Conditioning 1000 (Time)
Row Conditioning
1,000 Meter Row
Rest 2 Minutes
500 Meter Row
Score: Total Time Including Rest
CrossFit – Tue, Oct 31
CrossFit Evergreen – CrossFit
CFE INSPIRE
“Don’t judge each day by the harvest you reap, but rather by the seeds you plant.” – Robert Lewis Stevensen
The definition of success is whatever we make of it.
Many directly link results to success. And the lack thereof, to failure. But what if we reshaped that way of thinking. What if we measured success, as the seeds we “plant for tomorrow”? What if we decide that a successful day is deemed so purely by how much we learned?
We can view days as tests.
Or we can view days as opportunities.
Time to tend to the field.
Shoulder Press (Strict Press
On the 2:00 x 5 Sets:
2 Strict Press
*Use Same Weight Across
)
– Barbell should come from a rack.
– Reps should be performed unbroken each set.
– Athletes should aim to perform all sets at 85-90% of their 1RM () or something slightly heavier than last week’s 5×3.
– Score: Weight Used Across
WARM UP
30s Hang From Pull-up Bar
30s Overhead Hold (Empty Bar)
10 Push-Ups
10 Strict Presses (Empty Bar)
Build To Your Working Weight
MODIFICATIONS
– Sub Dumbbells
– Reduce Percentage
Rabbits Foot (Time)
“Rabbit’s Foot”
5 Rounds For Time:
200 Meter Run
21-18-15-12-9 Toes to Bar
200 Meter Run
21-18-15-12-9 Deadlifts MRx: 115/75, Rx: 155/105, Rx+:185/135
Time Cap: 30 Minutes
– Overview: Athletes will be challenged to push for big sets of toes to bar and deadlifts in this descending ladder workout. No more than 3 quick sets on any round of toes to bar or deadlifts should be needed here.
– Run: Each 200m run should be completed in 1:15 or less.
– Toes To Bar: Completed in 3 sets or less each round.
– Deadlifts: Completed in 3 sets or less each round.
– Score: Total Time
– Athletes should plan to use the 200m runs as recovery in this workout.
– Let’s try to push for big sets on the barbell and the toes to bar.
– We can lean into our strengths in this workout when deciding where, when, and if breaks are needed. If you are stronger on the barbell, go for 1-2 sets there and go for 3 quick sets on the toes to bar. If you are better at toes to bar, let’s hold on for 1-2 sets there and go for 3 sets on the barbell.
– Try to make your breaks quick here and aim for smooth transitions from the 200m runs to the indoor movements.
WARM UP
100 Meter Run
5 Toes to Bar
100 Meter Run
5 Deadlifts
MODIFICATIONS * If weather is too cold Subs can still be Rx. Just write in notes what you did.
200 METER RUN
– Reduce Distance
– 1:15 Time Cap
– 250m Row
– 200m Ski
– 500m Bike
– 150m Air Run
TOES TO BAR
– Reduce Reps
– Toes To As High As Possible
– Knees To Chest
– Sit-Ups
– V-Ups
DEADLIFTS
– Reduce Loading
– Reduce Reps
– Sub Dumbbells or Kettlebells
– Good Mornings
– Kettlebell Sumo Deadlift
CrossFit – Mon, Oct 30
CrossFit Evergreen – CrossFit
CFE INSPIRE
“Every action you take is a vote for the type of person you wish to become. No single instance will transform your beliefs, but as the votes build up, so does the evidence of your new identity.” – James Clear
If someone has 10 coins, are they rich? Let’s say no.
What if they have 100 coins? Probably not.
What about 1,000 coins?
There is a tipping point. A number where our answer changes to yes. It actually narrows down to a single coin where that takes place.
But… we know it wasn’t *just* the single coin. It was the culmination of the many before. We can apply this same logic to our identity. By itself, walking the shopping cart back to its home isn’t going to change who we are as an individual. By itself, picking up trash outside of the local school isn’t going to either. It’s the culmination, that will. These votes for who we are, seemingly small at the time, add up.
A pitfall in life is when we view instances throughout our day as insignificant. We tell ourselves, “this won’t make a difference”. Yet at the end of the day, just like the single coin, it’s all that matters.
Overhead Squat (Overhead Squat
On the 3:00 x 5 Sets:
5 Overhead Squats
*Use 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 75-80% of their 1RM overhead squat.
– 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
Overhead Costs (AMRAP – Rounds and Reps)
“Overhead Costs”
AMRAP 10:
10-20-30… Overhead Squats MRx: 55/35, Rx: 75/55, Rx+: 95/65
15-25-35… Calorie Row
*Add 10 Reps To Each Movement Every Round
– Overview: Athletes will be challenged to hold on for big sets of overhead squats in today’s workout.
– Overhead Squats: Should be a light barbell that athletes can go unbroken with through 20 reps and 2 sets for reps 30 and beyond.
– Row: Men and women will row the same number of calories in today’s workout. Athletes should be able to complete at least 12/10 calories per minute.
– Score: Rounds + Reps
– Let’s aim to hold on for bigger sets of overhead squats today. If you have the capacity for unbroken sets throughout, let’s hold on. If we know we are going to need a break or 2 for the set of 30, let’s pay attention to how long our breaks are as time can easily tick away here.
– Our row pace will be determined by our overhead squats but we should not row at a pace that is slower than necessary. Let’s hold ourselves accountable and have a goal number of calories we’d like to complete each minute. This will ensure that we do not fall off too much once the fatigue sets in.
MODIFICATIONS
OVERHEAD SQUATS
– Reduce Loading
– Sub Single Dumbbell
– Front Squats
– 2x Air Squats
CALORIE ROW
– Reduce Cals (10-20-30)
– Same Cals On Bike Erg
– 10-20-30…Cal Assault or Echo Bike
– 10-20-30…Cal Air Run or Ski
– 250-350-450m Run
Chad Prep 2 (Time)
“Chad” Prep 2 For Time:
300 Box Step-ups (20″) Rx: 30/20, Rx+: 45/35 This is prep for our Veterans Day Hero WOD CHAD. Keep this in mind as you train today for Chad and suicide prevention. We are Stronger Together!
CHAD 1000X
The Workout
1,000 box step-ups completed as a team, partner, or individual for time. 3 OPTIONS:
1. Slick/Beginner // No rucksack. You pick the height of the step-ups.
2. Standard/Intermediate // 30#/20# rucksack. You pick the height of the step-ups.
3. Expert // 45#/35# rucksack. Use 20″ box for step-ups.
“Even while serving as a SEAL, Chad took time to scale up to the Expert version. There is zero shame in starting Slick, or with Standard weight, or in sharing the steps with a friend.”
— Sara Wilkinson
CrossFit – Sat, Oct 28
CrossFit Evergreen – CrossFit
Breathing optional (Calories)
In teams of 2 do: 6 rds of
:45 ski erg
:45 bike
:45 5 abmat sit ups and rest
Rest 4 minutes, then 6 rds of
:45 ski erg
:45 bike
:45 5 abmat sit ups
Score = Max calories
– partners 1 & 2 start on machines, switch after :45s, and then both do abmat sit ups and rest together
CrossFit – Fri, Oct 27
CrossFit Evergreen – CrossFit
CFE INSPIRE
“I define anxiety as experiencing failure in advance.” – Seth Godin
It’s not abnormal to feel the nerves before something big. We have a several thousand year-old survival mechanism that wants to protect us. A bit outdated maybe, but it’s still alive and well.
This made sense when being chased by predators, or at risk of running out of food. Yet, our day to day actions are different now. Not only do we not need to prepare for catastrophic failure… we should resist it.
What we think, we will become. And if we dwell on the thought of failing, it becomes a self-fulfilling prophecy. We start to focus, on a subconscious level, on the reasons we will fail. Of course, we’re not in an imaginary world here… we will fail… but it’s the paradigm shift we’re after. Think less about all the reasons we’ll fail, and more, about all the reasons we will succeed.
HALLOWEEN COSTUME / SUPER HERO / FAVORITE ORANGE AND BLACK FRIDAY FRIYAY!!!!
Fight Gone Bad (3 Rounds for reps)
3 Rounds For Total Reps in 17 minutes.
1 minute Wall Ball Shots (20/14 lb)
1 minute Sumo Deadlift High-Pulls (75/55 lb)
1 minute Box Jumps (20 in)
1 minute Push Press (75/55 lb)
1 minute Row (calories)
1 minute Rest.
Perform 1 minute of work at each of the 5 stations. Move immediately to the next station after 1 minute. The clock does not reset or stop between exercises. One-minute break is allowed before repeating each round. One point is given for each rep, except on the rower where each calorie is one point.
Score is the total cumulative number of repetitions completed of all movements in all 3 rounds.
– Beginner: 150-250 reps
– Intermediate: 250-350 reps
– Advanced: 350-450 reps
– Elite: 500+ reps
While there is often a lot of strategy and gaming in workouts like this, today we are looking to simply find a balance of constantly moving while not hitting a wall of muscular fatigue. It will be slightly different for each athlete, but the goal is to move as much as possible within each 5-minute round and save rest (to the extent possible) for the designated rest periods.
Rather than trying to keep track of reps at each station, athletes can keep a running count. For example, if athletes get 20 Wall Ball Shots in the first minute, they can count their first couple Sumo Deadlift High-Pulls as 21, 22, 23…and so on.
“Fight Gone Bad” is meant to be light and fast. You should keep the intensity high so you feel breathless throughout the WOD. If you’re asking yourself what your name is after time is called, you did it right.
Most athletes should be able to stick with the interval pattern. Beginners should reduce the loading and height of the box. Intermediate athletes can handle the prescribed loading in this workout.
Beginner
Men: 10-lb. ball to 9-ft. , 45-lb. SDHP and press, 15-in. box
Women: 6-lb. ball to 9-ft., 35-lb. SDHP and press, 12-in. box