CrossFit Evergreen – CrossFit

CFE INSPIRE

“If you set your bar at “amazing,” it’s awfully difficult to start.” – Seth Godin

Comparing ourselves to others is a double-edged sword.

We always want to learn from our peers and mentors. The inspirational fuel we can draw is endless, and enormously helpful in reaching our goals.

But when we *compare* ourselves to someone who has already reached their success, it can often leave us feeling like we lack the required resources to get started at all. We see their optimal setup surrounding them, and convince ourselves that we need “that” to get there. It can be dismantling. In a devastating way. Often preventing someone from even trying in the first place.

It’s here we need to fight off the obsession of the perfect setup, and remind ourselves of the single resource that matters: simple, hard, work. If we can become obsessed with just that, the rest tends to just fall into place.

The world-class set of golf clubs doesn’t teach a proper swing. Practice does.

When was the last time you caught yourself comparing yourself to someone else? What were you comparing? How did it make you feel?

Tabata Fight Gone Bad (5 Rounds for reps)

Five Tabatas in 20 minutes.

V-Ups

Devils Press MRx: 25/15, Rx: 35/25

Weighted AbMat Sit-Ups MRx: 15/10, Rx: 25/15

Bent Over Rows MRx: 55/35, Rx: 75/55

Row (for calories)
Tabata (20 secs on and 10 secs off, for 8 intervals) of each movement.

Complete the V-Up intervals before moving on to the Devils Press, etc. Complete a total of 40 intervals in 20 minutes.

Devils Press is done with double DB’s

Each movement is scored by the lowest number of reps (or calories on the rower) in each of the 8 intervals. Final score is the total of the scores for each of the 5 movements.

Stretch Time (No Measure)

Frog Stretch
Puppy Pose
Shoulder to Floor      
Kneeling Front Rack Stretch  
Pigeon Pose with Wrist Stretches
Scorpions
Figure 4 
Straddle Stretch
Pike
Knees to chest

Hold each pose for 3-5 deep breaths!

CrossFit Evergreen – CrossFit

CFE INSPIRE

“Motivation can get you started. Commitment is what keeps you going.” – Jim Rohn

Motivation feels good.

It makes things feel… easy.

When we’re motivated, productivity just flows. But what’s challenging about it, is that motivation isn’t always there. Let’s be real about it. It’s not an everyday thing. We’re going to have tough days.

We recognize anything in life that’s worth working towards won’t be easy. And it will not be a matter of if, but when, we are challenged and tested to the core. In this moment, motivation may very well not be there for us…. chances are actually highly likely that it won’t be.

What will always be there however, is our commitment.

Our success can be drawn back to the level of commitment to the little things. “Discipline” is not reserved for the military or martial arts – it is our anchor for seeing us through the storm. It will never be a single action that makes us. It’s instead hundreds and thousands of smaller decisions, repeated time and time again, through dedicated commitment.

Let’s be aware of the habits and commitments we hold ourselves to. Whereas motivation is a short-term fix, commitments to daily healthy habits guide us through the inevitable storms.

What are 3 daily habits you consider to be “non-negotiables?” These can be related to anything between training, health, life, relationships, etc. For example, “each day, I complete my 10 minute mobility routine, eat vegetables at every meal, and put screens away 90 minutes before bedtime.” Regardless of feeling motivated or not, your day does not feel complete without these things. If you haven’t formed these habits yet, let’s think of 3 things we can start doing today to help keep you focused on the hard days.

Snatches (Weight)

Snatch Complex

8 Sets [Same Weight Across]:

1 Power Snatch

1 Overhead Squat

1 Hang Squat Snatch

Rest 1 Minute Between Sets.

– Athletes should complete each complex unbroken.

– Use the same weight across here.

– Aim to complete this complex at 75-80% of your 1RM power snatch.

– Score: Load Used Across

WARM UP

10 Empty Barbell Snatch Grip Deadlifts

8 Empty Barbell Overhead Squats

4 Empty Barbell Power Snatches

4 Empty Barbell Hang Squat Snatches

Build To Working Weight

MODIFICATIONS

POWER SNATCH

– Hang Power Snatch

– Dumbbell Power Snatch

– Power Clean

OVERHEAD SQUAT

– Dumbbell Overhead Squat

– Front Squat

SQUAT SNATCH

– Hang Squat Snatch

– Power Snatch

– Dumbbell Squat Snatch

– Squat Clean

Chipper Gone Bad (Calories)

“Chipper Gone Bad”

https://ctstorageprod.blob.core.windows.net/videos-coaching/dumbbell-push-press-cycling.mp4

AMRAP 18:
100 Wallballs
80 Single Dumbbell Snatches
60 Box Jump Overs (24”/20”)
40 Double Dumbbell Push Press
Max Calorie Row  

Wallballs-MRx: 14/12, Rx and Rx+: 20/14
Dumbbells-MRx: 30/15, Rx: 40/25, Rx+: 50/35

– Conditioning Category: Pacer

– Flow: Athletes will perform 100 wallballs, 80 dumbbell snatches, 60 box jump overs, and 40 dumbbell push presses. Once all that work is complete, athletes will accumulate as many calories as possible on the rower in the remaining time of the 18 minute window.

– Wallballs: Athletes should be able to complete sets of 7 or more. Reps should be completed in less than 6:00.

– Dumbbell Snatches: These should be performed as power snatches and athletes should switch arms every rep. Reps should be completed in less than 4:00.

– Box Jump Overs: Athletes are not required to stand fully on the box. You can step or jump off the box today. Reps should be completed in less than 3:00.

– Dumbbell Push Press: Perform with 2 dumbbells. Push jerks will not be allowed. Reps should be completed in less than 2:00.

– Score: Total calories completed. All other reps will not be counted toward your score. if you do not make it to the rower, your score is 0.    

Modifications
WALLBALLS
– Reduce Loading, Target, or Reps
– Single Dumbbell Thrusters
– 200 Air Squats

DUMBBELL SNATCHES
– Reduce Reps or Loading
– Sub Kettlebell Swings
– Sub Empty Barbell Hang Power Snatches

BOX JUMP OVERS
– Reduce Reps or Box Height
– Box Step-Overs
– 120 Dumbbell Jump Overs (Every Jump = 1 Rep)

DUMBBELL PUSH PRESSES
– Reduce Reps or Loading
– Sub Barbell
– Sub Burpees

MAX CALORIE ROW
– Cal Bike
– Cal Ski
– 10m Shuttle Runs
– Break the wallballs more than you think in order to set yourself up for success for the rest of the workout. If wallballs are you jam, start with bigger sets or 1 big set, then chip away at some smaller sets to catch the breath and prepare for the dumbbell snatches. If wallballs aren’t your favorite movement, quick small sets all the way through works great.

– Find a steady rhythm on the dumbbell snatches. Focus on your breathing over your speed here. If you need break along the way, just keep them as quick as possible.

– Let’s aim to just stay moving on the box jumps. No need to rush through these and this will be a great place to catch the breath a bit after the first 2 movements.

– Let’s aim for quick sets and quick rest on the dumbbell push presses. Rather than pausing in the front rack or overhead, let’s aim to cycle these on the faster side so we spend as little time under tension as possible. 2-4 sets works great here.

– Expect the first 30 seconds to 1 minute on the rower to be little on the slower side. Let’s aim to lean in and ease our foot on the gas pedal as we approach the finish.

CrossFit Evergreen – CrossFit

CFE INSPIRE

“The most important decision we make is whether we believe we live in a friendly or hostile universe.” – Albert Einstein

We choose the world we live in. And our decision will echo through our lives, perpetuating itself over and over without the conscious even being aware of it. The first step – awareness.

Let’s first recognize that we, by default, tend to gravitate towards “hostility”. This may sound strange at first, but when we think about it, we know that we are defensive creatures. And that a very active “fight or flight” mechanism lives within us. Our default interpretation can be to see things as “threats”. It can be very challenging to trust.

Not all of that is a bad thing. But magnify it, and imagine as if that is the universe we believe it to be – pure hostility. It’s a pair of red glasses we’ve placed over our eyes that we view the world. And despite holding the greenest of flowers in our hand… all we see is a red flower.

It starts with awareness of where we currently are. Brutally honest self-reflection.

It then turns into a choice… a choice of lens that we will view the world in.

Change our perception, and we change our world.

Do you feel like you live a more peaceful or hostile life? When was the last time something happened to you that was out of your control? How did you respond or react? Did you think “why me” or just simply think “it is what it is?”

Back Squat (Back Squat

On the 3:00 x 5 Sets:
3 Back Squats

*Use Same Weight Across
)

– Barbell should come from a rack.

– All sets should be performed at 80-85% or your 1RM back squat or slightly heavier than last week’s 5 sets of 5.

– 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

MODIFICATIONS

– Reduce Reps

– Box Squat

– Front Squat

Meep Meep (Time)

“Meep Meep”



2 Rounds For Time:

400 Meter Run

20 Toes to Bar

100 Double Unders

Time Cap: 12 Minutes

– Overview:

– Run: Each run should be completed in 2:30 or less.

– Toes To Bar: Should be completed in 1:30 or less.

– Double Unders: Should be completed in 2:00 or less.

– Score: Total time. If capped, add 1s for every incomplete rep.
– Athletes should focus on pushing for big sets of toes to bar and/or double unders today.

– Use the runs as a recovery in this workout.

– For the toes to bar, let’s aim for sets of 5 or more.

– For the double unders, let’s aim for sets of 25 or more.

MODIFICATIONS

400 METER RUN

– Reduce Distance

– 2:30 Time Cap

– 350m Air Run

– 500/400m Row

– 1,000/800m Bike

– 400/350m Ski

TOES TO BAR

– Reduce Reps

– Toes To As High As Possible

– Knees To Chest

– Sit-Ups

– V-Ups

DOUBLE UNDERS

– Reduce Reps

– 2:00 Time Cap

– 150 Single Unders

– 100 Plate Hops

– 2:00 Effort On Any Machine

Accessory Sets (No Measure)

3 Rounds:

– 3 Strict Pull Ups

– 5 Strict HSPU’s

– 15 Weighted Glute Bridges

CrossFit Evergreen – CrossFit

CFE INSPIRE

“Rome was not built in a day.” – John Heywood

An old adage on building greatness. Indeed an accurate statement, and a healthy outlook on mastering a craft. However, the critical message is less about how “great things take time”, and more, about the importance of laying the next brick.

We can become consumed with the idea of making it… finishing “Rome.” And in so, we don’t place the value in the next brick being laid. With one eye distracted, thinking of the prize, we only have one eye left for the journey.

The call to action is to lay the focus on that next brick… with every ounce of energy we have. Full mind, body and spirit in the present moment.

It may take weeks, months, years, or a lifetime. But under this lens, you will not miss a day. Until, that is, you have your empire.

What goals are you chasing? What actions are you taking (or bricks you are laying) each day in order to get closer to achieving those goals? If you ever catch yourself feeling overwhelmed by your goals and thinking “I’ll never get there,” refer back to your actions. Ask yourself if these actions are aligning with what you are chasing.

Power Clean (Power Clean

Every 30 Seconds For 10 Minutes:
1 Power Clean @ 80%
)

– All cleans should be caught above parallel.

– 1 clean every 30s for 10 minutes means you’ll do 20 power cleans total in this piece.

– Athletes should use the same weight across all sets.

– Score: Loading

WARM UP

With An Empty Barbell:

5 Good Mornings

5 Elbow Rotations

5 Deadlifts

5 Hang Power Cleans

5 Power Cleans

With A Light Weight:

5 Power Cleans @ 60%

With A Moderate Weight:

3 Power Cleans @ 70%

Build To 80%

MODIFICATIONS

– Reduce Percentage

– Reduce Reps

– Increase Rest Time

– Hang Power Cleans

– Sub Dumbbells

Steel Trap (Time)

“Steel Trap”

https://ctstorageprod.blob.core.windows.net/videos-coaching/bar-facing-burpee-turn.mp4

5 Rounds:

10 Power Cleans MRx: 95/55, Rx: 115/75, Rx+: 135/95

10 Bar-Facing Burpees

*Rest 5 Minutes

5 Rounds:

20/15 Calorie Bike Erg

10 Bar-Facing Burpees

– Overview: Athletes will complete 5 rounds of power cleans and bar-facing burpees. After those 5 rounds, they’ll rest 5 minutes then complete 5 rounds of biking and bar-facing burpees. Pacing will be key in both parts today.

– Power Cleans: Loading should not exceed 65% of your 1RM power clean. Reps should be completed in 1:30 or less each round.

– Bar-Facing Burpees: Should be completed in 1:00 or less each round.

– Bike: Should be completed in 1:30 or less each round.

– Score: Total time including rest.

Time Cap: 30 Minutes
– Let’s try to push the pace on the barbell today. If we can hold on for unbroken sets, let’s do it. If small sets or quick singles are going to work better for you, these options also work great.

– Use the burpees as a recovery from the barbell and from the bike in the second part of this workout. Let’s aim to perform these at a sustainable pace.

– Let’s try to push the bike pace in the second part of this workout. Athletes should aim to get a little bit outside their comfort zone here.

– Let’s see if we can complete each round in roughly the same amount of time.

MODIFICATIONS

POWER CLEANS

– Reduce Loading/Reps

– Hang Power Cleans

– Sub Dumbbells

BAR-FACING BURPEES

– Reduce Reps

– Bar-Facing Burpees (With Step Over)

– Lateral Barbell Burpees

– Regular Burpees

– Calories On Any Machine

20/15 CALORIE BIKE ERG

– Reduce Cals

– 1:30 Time Cap

– 20/15 Cal Row

– 15/12 Cal Echo or Assault Bike

– 15/12 Cal Ski or Air Run

– 10 Shuttle Runs (25ft. Out + 25ft. Back)

CrossFit Evergreen – CrossFit

CFE INSPIRE

“80% of success is showing up.” – Woody Allen

We can become obsessed with achievements. We chase the weightlifting PR, chase the next promotion, chase the next “X”.

As an example, let’s say we’re moving through a 10-Week Snatch program… and things are feeling *great*. We’re 9 weeks in, and we are moving so much better than when we started. The same weights we started with feel so, so much easier. What used to be a heavy lift for us is a no-brainer now.

But until we move a single pound over our current PR at the end of the cycle, we don’t allow ourselves to consider that we’re better. And if we test out at Week 10 of the cycle, and do not PR… what would be our immediate reaction?

The paradigm shift is this:

To not view progress as a means to an achievement.

And instead to view progress *as* the achievement.

Chuck Heavy (Time)

“Chuck Heavy”

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

For Time (40 Minute Time Cap):

1 Mile Row

100 Push-ups

1 Mile Run

100 Thrusters 45 / 35 lb

1 Mile Row

*YOU MAY PARTITION OR DO HALF OF REPS TO SCALE!!*

*Chief Petty Officer Charles “Chuck” Humphrey Keating IV – known to friends and family as “C4” – was a US Navy SEAL who was killed in action on May 3, 2016, while attempting to rescue US Military advisers that were pinned down by ISIS fighters in the Iraqi town of Telskof.

The name “Chuck Heavy” can be traced back to Keating’s Memorial service where friend Ian Urtnowski distributed t-shirts with Keating’s initials, photo and “Chuck Heavy” on them. As Urtnowski explained it “We call it Chuck heavy, cause Charlie’s beer of choice was Budweiser. He didn’t drink Bud Light, he drank Bud Heavy and heavy just sums up the whole emotional feeling for all of us.”

– Overview: In this hero workout, athletes will need to pace themselves on their runs and row as well as properly strategize the big chunks of push-ups and thrusters.

– Row: Should be completed in 8:00 or less.

– Push-Ups: Should be completed in sets of 5 or more and take 6:00 or less.

– Run: Should be completed in 10:00 or less.

– Thrusters: Should be completed in 5:00 or less.

– Score: Total time. If capped, add 1s for every missed rep. 100m = 1 rep.
– Pace the row in a way that will allow you to get right to work on the push-ups that follow. Rowing around or a bit slower than your 2k time trial pace is a solid place to be.

– What your actual sets look like on the push-ups matters less than how long your breaks are. Try to never take longer than 5 seconds between sets.

– Pace the run in a way that will allow you to come in and get right to work on the thrusters that follow. This should be about an 85% effort. It also might not be a bad idea to slow down a bit for the last 200m to prepare for the thrusters.

– The final row is the last big push. The legs will feel heavy coming off the thrusters so let’s see if we can get on the rower and just start moving. From there, aim to pick up speed every 400m to the finish.

MODIFICATIONS

1,600 METER ROW

– Reduce Distance

– 1,200m Ski

– 3,200m Bike

– 1,200m Run

– 1,000m Air Run

1,600 METER RUN

– Reduce Distance

– 2,000m Row

– 1,600m Ski

– 4,000m Bike

– 1,200m Air Run

PUSH-UPS

– Reduce Reps

– Elevate Hands

THURSTERS

– Reduce Loading

– Sub Dumbbells

CrossFit Evergreen – CrossFit

CFE INSPIRE

“I’ll either find a way, or I’ll make one.” – Hannibal

Said by a man who got elephants to climb a mountain.

Angela Duckworth, a leading expert on the study of “grit”, defines it as follows: “Passion and sustained persistence applied towards long-term achievement, with no particular concern for rewards or recognition along the way.”

If there is a single attribute that is the closest correlate to success, it may very well be grit.

Grit is very much in line with our definition of “mental toughness”. To give our unconditional best, regardless of the circumstances.

It’s doing the unsexy hard work… when no one’s watching.

It’s refusing to see a “failure” as “defeat”.

It’s refusing to believe that elephants can’t climb mountains… and then proving it.

Power Snatch (Power Snatch

On the 3:00 x 5 Sets:
5 Power Snatches

*Same Weight Across
)

– Reps can be completed touch and go or as singles.

– All sets should be completed at the same weight.

– 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)

Too Hot To Handle (AMRAP – Rounds and Reps)

“Too Hot To Handle”



AMRAP 10:

10 Dumbbell Snatches, 20 Double Unders

20 Dumbbell Snatches, 40 Double Unders

30 Dumbbell Snatches, 60 Double Unders

…

Dumbbell: MRx: 30/15, Rx: 40/25, Rx+: 50/35

– Overview: In this workout, athletes will add 10 dumbbell snatches and 20 double unders each round. Shoulder and grip fatigue will be major factors in this workout.

– Dumbbell Snatch: Athletes should perform single arm power snatches and alternate arms every rep. Athletes should choose a loading where they are able to switch arms in the air between reps.

– Double Unders: Athletes should be able to string 50 or more double unders unbroken when fresh to complete reps as prescribed.

– Score: Rounds + Reps
– Athletes should aim to hold on for unbroken sets of dumbbell snatches.

– If we need a break, let’s take that break on the jump rope as breaks here tend to be much shorter than breaks on the dumbbell.

MODIFICATIONS

DUMBBELL SNATCHES

– Reduce Loading

– Reduce Reps

– Hang Power Snatches

– Kettlebell Swings

– Empty Barbell Hang Power Snatches

DOUBLE UNDERS

– Reduce Reps

– 1.5x Single Unders

– Plate Hops

– 30s Effort On Any Machine