CrossFit – Fri, Oct 20
CrossFit Evergreen – CrossFit
CFE INSPIRE
“Knowledge is knowing that a tomato is a fruit. Wisdom is knowing not to put it in a fruit salad.”
Although “knowledge” and “wisdom” are words often lumped into the same category, they are miles apart. The difference between the two: application.
Gaining knowledge is relatively simple. But purely gaining knowledge doesn’t change who we are. We can place a turbocharged engine under the hood, but if it’s not connected to the drivetrain, we won’t drive faster. We might even drive slower, clouding our efforts with “unusable weight”.
Wisdom on the other hand, takes effort. It takes trial, error, pain, blood, sweat, and tears. And it’s a lifelong practice.
Knowing is not half the battle. It’s not even a quarter. It’s the first 10%, if that. What we are after… knowledge in action.
When a coach gives you feedback, do you immediately try to apply what they are asking you to do? Or, do you just hear what they are saying and file it in the back of your mind with ‘things to remember later?’
As an athlete, being able to let down your ego and make a correction on command is crucial. It can immediately impact your performance or pay off greatly in the long run. Next time you get a coaching cue, see if you can make a change on the fly. If you have questions about it, have a conversation with them after.
Power Snatch (Power Snatch
On the 2:00 x 5 Sets:
2 Power Snatches
*Use The Same Weight Across
)
– Reps can be completed touch and go or as singles.
– All sets should be completed at the same weight.
– Athletes should aim to use 85-90% of their 1RM power snatch across or something slightly heavier than last weeks 5×3.
– Score: Enter the weight used across.
WARM UP
With An Empty Barbell:
5 Snatch Grip Deadlifts
5 Snatch Grip High Pulls
5 Muscle Snatches
5 Snatch Grip Push Jerks (From Back Rack)
5 Power Snatches
With A Light Weight…
3 Power Snatches
With A Moderate Weight…
3 Power Snatches
Build To Working Weight
MODIFICATIONS
– Reduce Reps
– Hang Power Snatches
– Sub Dumbbell(s)
More Power To You! (Time)
“More Power To You!”
https://ctstorageprod.blob.core.windows.net/videos-coaching/pull-up-grip.mp4
For Time [Partition However]:
45/36 Calorie Bike Erg
45 Power Snatches MRx: 55/25, Rx: 75/45, Rx+: 95/65
45 Pull-ups
Time Cap: 10 Minutes
– Overview: This workout can be completed in any order you’d like. Grip and shoulder fatigue will be major factors here.
– Bike: Should be completed in 3:00 or less (total).
– Power Snatches: Should be completed in 3:30 or less (total). Loading should not exceed 60% of your 1RM power snatch.
– Pull-Ups: Should be completed in 3:30 or less (total).
– Score: Total time. If capped, add 1s for every incomplete rep
– Athletes should be mindful that the power snatches and the pull-ups are going to directly interfere with one another.
– Choose a strategy that is going to keep you moving throughout.
Some potential break-up strategies:
3 Rounds:
15 Pull-Ups
15 Power Snatches
15/12 Cal Bike
8-8-8-7-7-7
Pull-Ups
Power Snatches
Cal Bike (Ladies do 6 cals each round)
3 Rounds:
15 Pull-Ups
8/6 Cal Bike
15 Power Snatches
7/6 Cal Bike
3 Rounds:
8 Pull-Ups
4/3 Cal Bike
8 Power Snatches
4/3 Cal Bike
Into…
3 Rounds:
7 Pull-Ups
4/3 Cal Bike
7 Power Snatches
3 Cal Bike
MODIFICATIONS
45/36 CALORIE BIKE ERG
– Reduce Reps
– 45/36 Cal Row
– 36/28 Cal Assault or Echo Bike
– 36/28 Cal Ski
– 36/28 Cal Air Run
– 600m Run
POWER SNATCH
– Reduce Loading
– Hang Power Snatches
– Dumbbell Power Snatches
– Kettlebell Swings
PULL-UPS
– Reduce Reps
– Banded
– Strict
– Ring Rows
– Alternating Dumbbell Plank Rows
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)
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