CrossFit – Thu, Oct 19
CrossFit Evergreen – CrossFit
CFE INSPIRE
“Real fears can be overcome. It’s the imaginary ones that are unconquerable.” – Theodore Vale
Fear can be absolutely paralyzing. And it’s wise of us to recognize that it’s “fear” that’s paralyzing… not an actual event taking place. Said another way, our mental reaction to an external event can paralyze us.
FEAR = False Evidence Appearing Real.
If there ever was a superpower that we have, it’s the tremendous ability to bring whatever we’re thinking into reality. And if you’re human, you can draw back to a time where we brought a fear – a mental reaction to an external event – into reality. We talked ourselves into failure… before we even began. We convinced ourselves it couldn’t be done, and deemed it impossible, before even trying.
The unconquerable fear, as Theodore Vale puts it, is the imaginary one. It’s human to question, doubt, and fear. But this thousand-year-old survival mechanism, which means well, is leading us down the path of hesitancy. Of inaction.
The same mind that builds a paralyzing fear can break one down.
It comes down to where we focus our thoughts.
Instead of dwelling on what could go wrong, dwell on why it will go right.
When was the last time you felt fear over something that hasn’t happened yet? Maybe it was going for a PR. Maybe it was right before trying a new skill. Maybe it was a job interview. Did your fears impact your performance? Looking back, what would you have told yourself to help silence the noise? Next time you are faced with a fear, let’s recall what you would have told yourself last time and see if it can help you work through your feelings of fear this time around.
Buy, Buy, Buy (AMRAP – Rounds and Reps)
“Buy, Buy, Buy”
AMRAP 5:
Buy-In: 50/35 Calorie Row
Max Rounds with Time Remaining:
30 Double Unders
15 Front Squats MRx: 75/35, Rx: 95/55, Rx+: 115/75
Rest 2 Minutes
AMRAP 5:
Buy-In: 50/35 Calorie Row
Max Rounds with Time Remaining:
30 Double Unders
10 Front Squats MRx: 95/55, Rx: 115/75, Rx+: 135/95
Rest 2 Minutes
AMRAP 5:
Buy-In: 50/35 Calorie Row
Max Rounds with Time Remaining:
30 Double Unders
5 Front Squats MRx: 115/75, Rx: 135/95, Rx+: 165/115
– Overview: Athletes will begin each AMRAP with a 50/35 calorie row. In the remaining time of the AMRAP, athletes will alternate between sets of 30 double unders and front squats. The loading of the front squat will increase each AMRAP, while the reps decrease.
– Row: Should be completed in 4:00 or less.
– Double Unders: Should be completed in 45s or less.
– Front Squats: Should be completed in unbroken sets each round. The final bar should not exceed 70% of your 1RM front squat. Athlete may squat clean the first rep and have it count as their first front squat.
– Score: Rounds + Reps Completed Each Round (Does Not Include The Row).
– Let’s aim to hold about 15/12 cals per minute on the rower. We can push these rows a bit each AMRAP knowing that you will not be getting back on the rower until the next AMRAP.
– Let’s shoot for 1-2 sets of double unders each round. Take a break here if you are nervous about it affecting your front squats.
– Let’s see if we can complete the front squats unbroken each round and avoid having to clean the bar more times than necessary.
MODIFICATIONS
50/35 CALORIE ROW
– Reduce Cals
– 4:00 Time Cap
– 50/35 Cal Bike Erg
– 35/24 Cal Ski
– 35/24 Cal Assault or Echo Bike
– 35/24 Cal Air Run
– 600m Run
DOUBLE UNDERS
– Reduce Reps
– 1.5x Single Unders
– Plate Hops
– 30s Effort On Any Machine
FRONT SQUATS
– Reduce Loadings
– Reduce Reps
– Sub Dumbbells
– Sub Barbell
– 2x Air Squats
Mobility 2 (No Measure)
Cat/Cow
Puppy Pose
Side puppy pose
Seated butterfly
Shoulder Cars against wall
Hip Cars (Next to Rig)
Bow Stretch (Next to Rig)
Banded Hamstring/Crossover Stretches
Knees to Chest
CrossFit – Wed, Oct 18
CrossFit Evergreen – CrossFit
CFE INSPIRE
“Never confuse movement, with action” – Ernest Hemingway
Busy work is our mortal enemy.
“Movement” in the quote above refers to taking care of the pressing and loud items in our day. The emails. The text messages. The bills. Parts that need to be done eventually, but are *seemingly* far more urgent in the moment than they are in reality. For at the day’s end, as we climb into bed, the days that were consumed with such busy work leave us feeling the least fulfilled. We may find ourselves saying to ourselves, “What the hell did I do today?”
This is because shear movement does not push us towards our goals. Only action does. Action is premeditated effort, driven by purpose. It’s calculated energy, versus reactive motions. Swimming forward, versus treading water.
This quote urges us to recognize the difference between the two. As we review our recent days, where are we in motion, and where are we in action?
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
– 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
CrossFit Games Open 13.2 (AMRAP – Rounds and Reps)
10 Min AMRAP
5 Shoulder to Overhead 115# / 75#
10 Deadlifts 115# / 75#
15 Box Jumps 24″ / 20″
– Overview: In this repeat open workout, athletes will be challenged to complete as close to 10 rounds as possible. Proper pacing and strategy will be key.
– Shoulder To Overhead: Strict presses, push presses, and push jerks would all be acceptable ways to get the barbell overhead. Reps should take 20s or less to complete each round. Barbell should come from the floor. Loading should not exceed 60% of your 1RM push jerk.
– Deadlifts: Reps should be completed in 30 or less. The barbell should feel light.
– Box Jumps: Reps should take 45s or less to complete each round.
– Score: Rounds + Reps
– Aim to complete the push jerks unbroken each round.
– Aim to complete the deadlifts in 1-2 sets each round.
– Use the box jumps as a place to recover as well as a pacer.
– There will be lots of transitions in this workout. Plan to move with urgency from movement to movement.
MODIFICATIONS
SHOULDER TO OVERHEAD
– Reduce Reps/Loading
– Sub Dumbbells/Kettlebells
– Push-Ups
– HSPU
DEADLIFT
– Reduce Loading
– Reduce Reps
– Sub Dumbbells or Kettlebells
– Good Mornings
– Kettlebell Sumo Deadlift
BOX JUMPS
– Reduce Box Height
– Box Step-Ups
– 1.5 x Squat Jumps
Pistol Flip Grunt Work (Checkmark)
3 Rounds:
8 – Pistols (air squats) (4 Per Leg)
16 – GHD (AbMat Sit-Ups)
24’ – Handstand Walk Practice (1:00 practice or HS Hold)
CrossFit – Tue, Oct 17
CrossFit Evergreen – CrossFit
CFE INSPIRE
“Think like an immigrant. Act like an artisan.”
To “think like an immigrant” is to have a mindset where nothing is owed. There’s no legacy spot awaiting me. I’m not owed a job, a title bump, or a promotion. That no matter who or what I was yesterday, I’m brand new today. So I better plan to work harder than I ever have before to achieve my goals.
To “act like an artisan”, is to live a life of passion. In the middle-ages, before mass production, every pair of shoes, every saddle, tool and utensil were made by hand. All one-off productions. By a creator, called an artisan. Artisans took great pride in their work, and would carve their initials into each piece they created.
Regardless of what we’ve accomplished, nothing is owed to us. Yesterday is gone… and we’ll earn today. And in everything we do, let’s take so much care that we could proudly etch our name into the side of our work for the world to see. We are humble, we are hungry, and we are the hardest damn workers in the room.
Can you list 3 things you did yesterday that you are proud of?
Bench Press (Bench Press
Set 1: 5 Bench Press @ 80%
Set 2: 5 Bench Press @ 80%
Set 3: 5 Bench Press @ 80%
Set 4: 5 Bench Press @ 80%
Set 5: 1 Bench Press @ 87%
Set 6: Max Bench Press @ 63%
* Rest 1 Min. Between Sets)
– Barbell should be taken from a rack.
– Reps should be performed unbroken each set.
– Sets 1-4 should be performed at the same weight. The 5th set should be slightly heavier. The last set will be a drop set.
– If you don’t have a spotter, do not use collars on the bar for safety incase you miss a rep and need to dump the bar.
– Score: Enter Reps Completed For Max Set
WARM UP
10 Push-Ups
10 Empty Barbell Bench Press
Build To 80%
Tippy Toes (Time)
“Tippy Toes”
10 Rounds For Time:
10 Toes to Bar
10 Burpees
100 Meter Run
*Repeat from 8.22.22
*Some Age Group Modifications Have Been Updated
– Conditioning Category: Threshold
– Each round should take between 1:30-2:00 minutes.
– The toes to bar should be completed in 1-2 sets each round. This station should take less than 1:00.
– The burpees should take less than 1:00.
– The run should take less than :45s.
– Score: Time
– Our main goal here is to hold on for big sets on the toes to bar.
– Pace the burpees and the run in a way that will allow you to go big on the toes to bar.
TOES TO BAR
– Reduce Reps
– Toes To As High As Possible
– Knees To Chest
– Sit-Ups
– V-Ups
BURPEES
– Reduce Reps
– Box Jumps
– 45s Effort on Any Machine
100 METER RUN
– Reduce Distance
– 100m Ski
– 250m Bike
– 125m Row
– 75m Air Run
– 10 x 10m Shuttle Runs
Grunt and Go (Checkmark)
3 x 15 Reps:
– GHD Hip Extensions (Superman’s)
– Kettlebell Swings (Eye Level)
– Donkey Kicks
CrossFit – Mon, Oct 16
CrossFit Evergreen – CrossFit
CFE INSPIRE
“Sometimes you will never know the value of a moment, until it becomes a memory.” – Dr Suess
Words from a childrens’ book, but words that reach far beyond.
It’s easy to get caught up in “life”.
To be so focused on chasing our next goal. Hunting that next accomplishment.
Dr Suess gives us a grounding thought: to value the present. To appreciate the moments in front of us, despite how tempting it may be to look ahead. In today’s world, we’re moving faster than ever. Planning more than ever. Forecasting more than ever. But in all the plans that we could possibly dream up, regardless of how big and audacious they may be, do not create memories. Only today can.
Let’s recall a memory that makes you smile. Do you remember all the details of that day? What was the weather like? What were you wearing? Who was with you? These details, along with any others you can remember, were a result of being present.
Next time you are having a moment you know you are going to remember forever, try to soak in all the details to make that memory that much more sweet.
Back Squat (Back Squat
On the 2:00 x 5 Sets:
2 Back Squats
*Use Same Weight Across
)
– Barbell should come from a rack.
– All sets should be performed at 85-90% or your 1RM back squat or slightly heavier than last week’s 5 sets of 3.
– Score: Enter weight used across all sets.
WARM UP
1:00 Bottom Of Air Squat Hold
10 Air Squats
30s Empty Barbell Bottom of Back Squat Hold
10 Empty Barbell Back Squats
5 Back Squats (Light Weight)
Build To Working Weight
Jet Engine (AMRAP – Rounds and Reps)
“Jet Engine”
AMRAP 8:
1 Rope Climb (15ft.)
2-4-6.. Thrusters MRx: 55/35, Rx: 75/55
– Overview: Athletes will find they will spend the majority of this workout on the barbell. Pacing out the thrusters here will be key.
– Rope Climb: Each rope climb rep should take 30s or less to complete.
– Thrusters: Loading should not exceed 55% of your 1RM thruster. Athlete should be able to complete the majority of these rounds in unbroken sets.
– Score: Rounds + Reps
– Our big focus here will be to hold on for unbroken/big sets of thruster sets.
– There will be no need to fly through our rope climb each round as that only puts us back on the barbell faster.
– Our cadence on the thrusters should be on the slower side so that athletes can breathe. Try to focus on a big exhale when the barbell is locked out overhead.
MODIFICATIONS
ROPE CLIMB
– Reduce Height
– 5 Strict Pull-Ups = 1 Rope
– 5 Toes To Bar = 1 Rope
– 6 Alternating Dumbbell Plank Rows = 1 Rope
– Lay to Stand Climb
THRUSTER
– Reduce Loading
– Sub Dumbbells
– 2 x Air Squats
Chad Prep (Time)
“Chad” Prep [V1]
For Time:
150 Box Step-ups (20″) MRx: 35/25, Rx: 45/35
– We’ve got the hero workout “Chad” coming up in Veteran’s Day (11/11/23) so we are beginning to prep for it today.
– If you have a Ruck (Backpack) or Weight Vest we’ll use that as your weight for this piece. If needed, use a dumbbell, sandbag, or plate.
MODIFICATIONS
– Reduce Reps
– Reduce Loading
– Reverse Lunges
– Score: Total Time
CrossFit – Sat, Oct 14
CrossFit Evergreen – CrossFit
Pumpkin Watch (AMRAP – Reps)
In teams of 2 do two rds of:
work:v 1:30, rest: 30s
(1) seated earthquake bar strict press (reps & alternate) MRx: 15/10; Rx: 20/15; Rx+: 25/20
(2) seated strict bottoms up DB press (reps & same time) MRx: 10/7.5; Rx:12.5/10; Rx+: 15/12.5
(3) battle ropes (reps & same time)
(4) Axle bar OH carry thru agility ladder (every 4′ = 1 rep, same time) MRx: 15/10; Rx:25/15; Rx+: 25/15 & big bar
(5) renegade rows (reps & same time) MRx: 25/20; Rx:35/30; Rx+:45/40
(6) Superman/Hollow body rolls & 2 sec hold (reps & same time)
(7) Bulgarian split squats (reps & same time)
(8) Thread the needle Yoke carry (every 4′ = 1 rep, alternate)
CrossFit – Fri, Oct 13
CrossFit Evergreen – CrossFit
CFE INSPIRE
“The opposite of play is not work. The opposite of play is depression.” – Brene Brown
Sometimes along the way, we forget that we love what we do. The choice of words there was intentional.
Suddenly things become a “job”.
Things used to be fun.
It used to excite us.
Now… not so much.
And we ask ourselves that question… ”What happened?”
When we are here, it’s a must to remind ourselves: love is a two-way street. And it takes work to love. Unlike the portrayal in the movies, there’s commitment with hard work, sweat and tears. But through that, if we can see it all the way, is the irreplaceable fulfillment. We must learn, or maybe better said re-learn, to love what we do.
Think back to what excited us the most when we started. What ignited the fire. What wakes us up in the morning. It’s there. Not lost to “work”, and just in need of a rekindling.
What did your first day of CrossFit look like? What made you come back? What made you have the desire to compete?
Squat Clean (Squat Clean
Set 1: 3 Squat Cleans @ 70%
Set 2: 2 Squat Cleans @ 76%
Set 3: 1 Squat Clean @ 82%
Set 4: 3 Squat Cleans @ 73%
Set 5: 2 Squat Cleans @ 79%
Set 6: 1 Squat Clean @ 85%
Rest 1 Minute Between Sets)
– Athlete can complete these sets touch and go or as singles.
– We’ll complete 2 waves here. Each wave will begin slightly heavier than the last.
– Score: Enter last set only at 85%
WARM UP
With An Empty Bar…
5 Deadlifts
5 Muscle Cleans
5 Front Squats
5 Squat Cleans
With A Light Weight…
2 Squat Cleans
With A Moderate Weight…
2 Squat Cleans
Load Up To 70%
MODIFICATIONS
– Power Cleans
– Front Squats
– Sub Dumbbells
Badger (Time)
3 rounds for time of:
30 squat cleans
30 pull-ups
Run 800 meters
95 lb/65 lb
In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.
To learn more about Badger click here
– Overview: In this hero workout, athletes will need to be smart about their strategy on the barbell and pull-up bar as grip and shoulder fatigue can creep in early if not careful.
– Squat Cleans: Loading should not exceed 55% of your 1RM squat clean. Reps should take 3:00 or less to complete each round.
– Pull-Ups: Reps should be completed in 2:00 or less.
– Run: Each run should be completed in 5:00 or less.
– Score: Total Time
– There is a ton of pulling in this workout which means arm fatigue will set in early on if we are not smart about our break up strategy on the barbell and pull-ups.
– Each round, we can start with a big set then chip away at some smaller sets of 3-5 reps (or more) or we can start with smaller sets right away on both the barbell and the pull-ups. Just remember that to longer you hold on, the quicker that grip and bicep fatigue will set in.
– Each run can be paced in a way that will allow you to stick to your strategy on the barbell and pull-up bar. The only run we should push the pace on, is the last one.
MODIFICATIONS
SQUAT CLEANS
– Reduce Reps
– Reduce Loading
– Power Cleans
– Front Squats
– Sub Dumbbells
– 2x Squats Jumps
PULL-UPS
– Reduce Reps
– Banded
– Strict
– Ring Rows
– Alternating Dumbbell Plank Rows
800 METER RUN
– Reduce Distance
– 5:00 Time Cap
– 1,000/800m Row
– 800/600m Ski
– 2,000/1,600m Bike
– 1,200m Air Run
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