CrossFit Evergreen – CrossFit

CFE INSPIRE

“Don’t look for the third thing.” – Marcus Aurelius

Marcus Aurelius breaks down a good deed into two positive results:

1. You did good, and,

2. You helped another.

The first positive result is that *you* did good. Every good deed is a vote towards ourselves becoming better human beings. The second is that your actions helped *another*. Whether big or small, you’ve benefited another human being today.

There is a “third thing” that one can seek, and it was Marcus strongly speaks against: credit.

When one contributes with a good deed, doing right by oneself, and doing right by another, is enough. The desire to receive praise for such an action is the pitfall he warns against. To go around expecting thanks is what he deems as greedy, which can trickle into other areas of life.

Turkish Get Up (5 x 2
(1 Rep per arm)
You decide your weight with the kettlebell. Start out light and work on form and balance.
Try to increase the weight each set.
SCORE: Heaviest set of 2.)

Olivia (Time)

4 Rounds for Time:

21/15 calorie Ski

15 Hip Extensions

15 Calf Raises (on a plate)

15 Bench Dips

15 M&M’s

15 American KB Swings

KB-MRx: 25/15, Rx: 35/25, Rx+: 53/35
-Find steady pace to work through each movement.

-Spend time on form and full extension

-Hip extensions can be done with a kb weight, single leg, or dumbbell

Mobility Time (No Measure)

Puppy Pose with Frog Stretch
Shoulder to Floor
Scorpions  
Wrist Stretches  
Pigeon Pose    
Banded Hamstring
Pike
Straddle
Couch Stretch

CrossFit Evergreen – CrossFit

CFE INSPIRE

“You make a living with what you get. You make a life with what you give.” – Winston Churchill

Think back to a time in your life when you came in clutch for someone. One where your actions made a significant impact on someone’s life. Maybe it was a time where you showed up for a friend in a time of need. But you didn’t just show up… you went above and beyond. Not because of some expected return, but because you believed it was the right thing to do. You genuinely cared.

Think back to that day, and how that made you feel when you saw your impact. Think back to how it felt to know you made a difference. It felt good, didn’t it. Really, damn, good.

Science has shown us that one of the most powerful emotions we can feel, via serotonin, is released in mass at these moments. But what is even more interesting, is that it’s literally contagious. Think back to the last time you saw *someone else* doing something generous. Maybe it was as simple as holding the door open at the store for an elderly customer. Think back to that… How did you feel, witnessing that? Did it make you feel more generous?

If generosity is contagious, it just needs to be started.

Let it be us.

Be the change we want to see in this world.

Back Squat (Back Squat

Set 1: 9 Back Squats @ 50%
Set 2: 7 Back Squats @ 60%
Set 3: 5 Back Squats @ 70%
Set 4: 3 Back Squats @ 75%
Set 5: Max Back Squats @ 80%

Rest 1 Minute Between Sets)

– Barbell should come from a rack.

– Each set must be completed unbroken. Pausing between reps is permitted.

– The weights will increase each set.

– Score: Reps completed for max set.

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)

3 Back Squats (Moderate Weight)

*Build to 50%

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#/95#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles
Complete as many rounds and repetitions as possible in 3 minutes of the prescribed work in the order written, then rest 1 minute. Repeat five times.

Tips and Strategy

Go fast and hard in round 1 (around 85-90% of your max speed) and note your total rounds/reps. Commit to getting the same score in rounds 2-5 as you do in round 1. Go unbroken on the Power Cleans. Take big breaths during the Rest period to slow your heart rate down.

If you can, have someone keep your score. There are a lot of rounds and reps and clocks to mind in this workout–having someone keep track of the score/clock allows you to focus on the workout.

Intended Stimulus

“The Chief” is meant to feel really uncomfortable. Almost anytime there is built-in rest in a workout Interval style, it means that the “working portion” is meant to be done fast. And since the rounds in this benchmark WOD are only 3 minutes long, you’ve got to go hard and ideally unbroken. At the end of this workout, everything in your body should be burning–“The Chief” hits the lower body, upper body, core, and lungs.

Score

After each 3-minute cycle, start where you left off at the end of the previous cycle. Record total rounds and reps completed.

Scaling Options

“The Chief” is meant to be performed fast. This WOD has built-in rest so athletes can push hard during the work phase. The load should feel moderate. Scale the load, the volume, or the skill level (see: Push-Up Scaling) so you can perform unbroken sets throughout the workout.

Beginner

Five 3-Minute AMRAPs in 19 minutes

3 Power Cleans ( 75/55 lb )

6 Incline Push-Ups (bar push ups)

9 Air Squats

CrossFit Evergreen – CrossFit

CFE INSPIRE

“Give more. Give what you didn’t get. Love more. Drop the old story.”

We often hold onto the past. And we all have felt ourselves do it. Sometimes they are worn as scars, sometimes like trophies. It’s not uncommon to use past events as a chip on your shoulder. “They didn’t believe in me”. All of those are potent motivators. But they only last so long, as they are fleeting and weaker forms of ammunition.

When we “fight against” something, such as something in the past, we will only go so far. When we “fight for” something, it’s different. Its purpose and meaning go beyond our singular life, transcending to something far bigger. This is where you can move mountains.

Do you hold onto something from the past? Can we reframe the mental dialogue?

Bench Press (Bench Press

Set 1: 8 Bench Press @ 58%
Set 2: 6 Bench Press @ 67%
Set 3: 4 Bench Press @ 76%
Set 4: 8 Bench Press @ 61%
Set 5: 6 Bench Press @ 70%
Set 6: 4 Bench Press @ 79%

*Rest 1 Minute Between Sets)

– Barbell should be taken from a rack.

– Reps should be performed unbroken each 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 the loading of set 6 only.

WARM UP

10 Push-Ups

10 Empty Barbell Bench Press

5 Light Bench Presses

*Build to 58% hitting 2-4 reps each time you make a weight jump.

MODIFICATIONS

– Reduce Reps

– Reduce Loading

– Sub Dumbbells

– Floor Press

Parti Time (Time)

“Parti Time”

For Time [30 Minute Cap]:

300 Double Unders

2 Mile Run

100 Toes to Bar

*Partition However You’d Like

Movement Prep

10 Double Unders

200m Run

5 Toes to Bar

Modifications

300 DOUBLE UNDERS

– 300 Line Hops

– 450 Single Unders

2 MILE RUN

– 3,200m Ski

– 4,000m Row

– 8,000m Bike

TOES TO BAR

– Reduce Reps

– Knees To Chest

– 200 Sit-Ups
– Overview: Athletes will partition these reps and complete these movements in any order they would like. Some age groups may see updated modifications from last year.

– Double Unders: Reps should take less than 5:00 total.

– Run: The total distance should take less than 20:00 total.

– Toes To Bar: Reps should take less than 5:00 total.

– Score: Total time. If you get time capped, enter 1 second for every missed rep. Every 100m of running will equal 1 rep.

– This workout can be broken up in a lot of different ways. A few of options to think about…

* Divide the work into 4 rounds

* Alternate between the double unders and the toes to bar until all of that work is done and finish with the 2 mile run

* Alternate between double unders and toes to bar until your toes to bar start to break down, complete a 1 mile run, then come back to the double unders and toes to bar until the work is done, then complete the second mile.

– Something to note is that you will always be making forward progress on the the run. The two stations that could potentially stop forward progress are the toes to bar and the double unders.

– If toes to bar tend to be a movement that breaks down early, smaller sets are probably the best way to go from the start.

MODIFICATIONS

DOUBLE UNDERS

– Reduce Reps

– 1.5x Single Unders

– Plate Hops

– 30s Effort On Any Machine

2 MILE RUN

– 3,200/2,400m Ski

– 4,000/3,200m Row

– 8,000/6,400m Bike

– 8/6.4km Echo or Assault Bike

– 2,400m Air Run

TOES TO BAR

– Reduce Reps

– Toes To As High As Possible

– Knees To Chest

– Sit-Ups

– V-Ups

CrossFit Evergreen – CrossFit

CFE INSPIRE

“Follow your passion, be prepared to work hard and sacrifice, and, above all, don’t let anyone limit your dreams.” — Donovan Bailey

Labor Day is a national tribute to people like you, who work so tirelessly throughout the year. Thank you for showing up, doing the next right thing and inspiring others. Happy Labor Day.

Saved by the Barbell (3 Rounds for reps)

3 rounds for max reps of:

1 minute of burpees


1 minute of wall-ball shots

1 minute of deadlifts


1 minute of med-ball sit-ups


1 minute of hang power cleans


Rest 1 minute

Men: 20-lb. ball, 115-lb. deadlifts and cleans


Women: 14-lb. ball, 75-lb. deadlifts and cleans
* Use the same ball for Wallballs and Sit-Ups

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. Complete as many repetitions as possible.

Score is the total number of repetitions completed. One point is given for each rep.

Scaling Options

Most athletes should be able to stick with the interval pattern. Beginners should reduce the loading. Intermediate athletes can handle the prescribed loading in this workout.

Beginner

3 rounds for Max Reps of:

1 minute Burpees

1 minute Wall Ball Shots ( 10/6 lb)

1 minute Deadlifts ( 75/55 lb)

1 minute Sit-Ups

1 minute Hang Power Cleans ( 75/55 lb)

1 minute Rest

CrossFit Evergreen – CrossFit

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
Start with a 1-2 minute run or walk.

Do two rounds of the above and no more than 10 reps of: OH squat, sit-ups, back extensions (good mornings), and PVC pass thru’s.

Do not do pull ups or dips.

Do Bergener warm up for cleans and snatches

1 minute Grace (Time)

The goal is to pick a weight that allows you to complete 30 clean & jerks in 1 minute or less.

At present, the fastest time recorded is :59s. Just over 1 minute is common place for top CrossFit athletes.
Expectations:
Elite athletes under 2 minutes
Advanced athletes 3-4 minutes
Beginners 6-7 minutes

1 minute Grace (Time)

The goal is to pick a weight that allows you to complete 30 clean & jerks in 1 minute or less.

At present, the fastest time recorded is :59s. Just over 1 minute is common place for top CrossFit athletes.
Expectations:
Elite athletes under 2 minutes
Advanced athletes 3-4 minutes
Beginners 6-7 minutes

1 minute Isabel (Time)

The goal is to pick a weight that allows for completion of 30 power snatches in 1 minute or less.
Currently a strongman Eddie Hall has the fastest time at 50.9 seconds.

Rich Froning is said to have completed Isabel in 53 seconds.

Expectations:

Elite – under 2 minutes

Advanced – 3-4 minutes

Beginners – 6-7 minutes

1 minute Isabel (Time)

The goal is to pick a weight that allows for completion of 30 power snatches in 1 minute or less.

:30 second max distance Echo bike (Distance)

– 1 attempt for max distance in meters
Take 2 attempts, score furthest distance

:30 second max distance row (Distance)

– 1 attempt for max distance in meters
Take 2 attempts, score furthest distance in meters

:30 second max distance ski erg (Distance)

– 1 attempt for max distance in meters
Take 2 attempts, score furthest distance in meters.

1 minute max HRPU (AMRAP – Reps)

With good form, chest touches floor and full extension at top, do as many HRPU as possible in 1 minute.

Cornhole challenge (Time)

Make 3 into the hole for time

CrossFit Evergreen – CrossFit

CFE INSPIRE

“Bread today is better than cake tomorrow” – Chinese Proverb

There is a common misconception about drive. That if we pause to celebrate today, that we will lose our fire for tomorrow. We’ll lose our competitive edge. And we’ll be satisfied with where we are.

Something we want to recognize: Gratitude is not linked to a lack of drive. Or a lack of performance. It’s actually quite the opposite.

There’s a hormone in our brain called dopamine. It’s the “feel good” hormone. And it’s released whenever we hit that big lift, PR that workout, or just do something well. Call it the celebration hormone.

When athletes go wrong here, it’s because they fail to see something:

That dopamine is incredibly, incredibly addicting.

Think back to when you were first starting CrossFit, and let’s say you were in class. You’re thinking and working hard on your technique, and coach walks by and catches you with marked improvement to your form. He/She says – “Hey.. freakin’ nice job there. That’s an incredible improvement!”.

How would you feel? Think about it for a moment. I think we would have felt proud, accomplished, and… eager for the *next one*. The next praise. Because that felt good. And I want that next one. So I’m going to bust my ass even *harder now* to get my technique even better.

Now purely for thought – take the opposite. Pretend you never got that praise, ever. It’s only “not good enough” at all times. Fast forward 2 years. Which athlete is thriving?

Dopamine is a weapon. An absolute weapon. We just need to use it properly. Celebrate today, if for no other reason, than because it will make us even hungrier for tomorrow.

Pull Ups – Strict

Max set of strict pull ups.
Feet must not touch the ground.
FULL extension on each rep.
NO kipping.

Power Clean (Power Clean

4 Sets [Building to Heavy Set of 10]:
Set 1: 8 Power Cleans
Set 2: 5 Power Cleans
Set 3: 3 Power Cleans
Set 4: 10 Power Cleans [Touch & Go]

*Start First Working Set @ 65% of 1 RM
* Rest 1 Minute Between Sets)

– All cleans must be caught above parallel. All sets should be completed touch and go.

– We’ll start at 65% for our set of 8 and build to something heavier than we plan to hit for our heavy set of 10 for our set of 5 and set of 3.

– We can aim for 65% or higher for our heavy set of 10.

– Score: Loading of Heavy Set of 10.

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

5 Broad Jumps

With A Moderate Weight:

3 Power Cleans

3 Broad Jumps

*Build To 65%

MODIFICATIONS

– Reduce Starting Percentage

– Reduce Reps

– Remove Unbroken Rule

– Hang Power Clean

– Sub Dumbbells

Flat Feet (Time)

“Flat Feet”

3 Rounds For Time:
21-15-9 Toes to Bar
50 Double Unders
21-15-9 Squat Cleans
50 Double Unders

Barbell: MRx: 75/45, Rx: 95/65, Rx+: 115/85

Time Cap: 18 Minutes

– Overview: In today’s workout, the reps on the jump rope will remain the same throughout while the reps of toes to bar and squat cleans decrease each round. Athletes should move through this workout at the maximum sustainable pace.

– Toes To Bar: Athletes should be able to complete the reps in 3 sets or less each round.

– Double Unders: Reps should take 1:30 or less to complete each set.

– Squat Cleans: Loading should not exceed 60% of your 1RM squat clean. Reps can be completed in sets or as singles throughout.

– Score: Total time. If capped, add 1s for every incomplete rep.
– Try to hold on for bigger sets on the toes to bar today. Let’s aim for 1-3 sets each round.

– Keep the shoulders and hands down on the double unders to save the shoulders a bit. We should try to catch our breath here if we can.

– Let’s shoot for small sets, singles, or a mixture of both for the squat cleans. The goal here is just to be consistent and to stay moving.

MODIFICATIONS

TOES TO BAR

– Reduce Reps

– Toes To As High As Possible

– Knees To Chest

– Sit-Ups

– V-Ups

DOUBLE UNDERS

– Reduce Reps

– 1.5x Single Unders

– Plate Hops

– 30s Effort On Any Machine

SQUAT CLEANS

– Reduce Reps

– Reduce Loading

– Power Cleans

– Front Squats

– Sub Dumbbells

– 2x Squats Jumps