CrossFit – Thu, Aug 31
CrossFit Evergreen – CrossFit
CFE INSPIRE
“Your obsessions become your possessions.” – Ed Mylett
The word “obsessed” gets a bad rap.
And there’s indeed some merit to that.
But let’s try to define “to be obsessed” a little further. What it’s not defined by is “hours put in”. That may be correlation, but not causality. One is truly obsessed with something when their passion and fire for “that thing” is so great, that their willpower will see them through even the harshest of storms. Where every other person quits… they push on. To one who is obsessed, failure is simply not an option.
Be obsessed with reaching our dreams.
Be obsessed with becoming a better husband. A better wife.
A better son, a better daughter. A better friend, a better neighbor.
Be obsessed with what we care about the most. Our fiercest willpower, pointed in the right direction, is the most powerful thing in the world.
1000m Row (Time)
Max Effort 1000m Row
Core Challenge (Time)
– 50 abmat sit ups Rx+: GHD
– 1 min front plank
– 50 V- ups
– 1 min left side plank
– 50 Russian twists 35/25 ( no slamming)
– 1 min right side plank
CrossFit – Wed, Aug 30
CrossFit Evergreen – CrossFit
CFE INSPIRE
“I want to see it, before I believe it.”
We are visually oriented people.
We seem to trust our eyes more than our other senses.
It’s why we call our ultimate direction our “vision”. It’s why in the middle of the night, if we think we hear something, we want to take a look before we feel safe enough to fall back asleep. We can hear news through the grapevine, but we doubt it until we see it.
Recognizing this, we can leverage it to our advantage. Many of us will agree that there is power in writing down our goals, and this is why. We begin to believe it that much more. It feels that much more real.
Write down our vision. Write down our goals. Write down anything that is important, not because it’s a mundane task… but because we need to see it, before we believe it.
Shoulder Press (Strict Press
5 Sets [Building to Heavy]:
3 Strict Press
*Rest 1 Minute Between Sets
*Start First Working Set @ 70%
)
– Barbell should come from a rack.
– Athletes should perform 5 sets of 3 reps.
– Reps should be performed unbroken each set.
– Score: Heaviest Set of 5
WARM UP
30s Hang From Pull-up Bar
30s Overhead Hold (Empty Bar)
10 Push-Ups
10 Strict Presses (Empty Bar)
Build To First Working Set
MODIFICATIONS
– Sub Dumbbells
– Reduce Percentage
Betty (Time)
“Betty”
5 Rounds For Time:
12 Push Presses MRx: 95/55, Rx: 115/75, Rx+: 135/95
20 Box Jumps (24″/20″)
Time Cap: 15 Minutes
– Overview: Athletes will be challenged to hold onto the barbell for unbroken sets each round. From there, the work out is all about how fast you can move on the box while maintaining unbroken sets on the bar.
– Push Presses: The barbell should be taken from the floor. Loading should not exceed 65% of your 1RM push press. Reps should take 1:00 or less to complete each round.
– Box Jumps: Athletes should fully stand on the box before coming down each rep. Rebounding is not permitted. Reps should take 1:00 or less to complete each round.
– Score: Total time. If capped, add 1s for every incomplete rep.
– Let’s aim for unbroken sets of push presses. Pause in the front rack or overhead if you need to catch your breath.
– Use the box jumps as your pacer. Move at a pace that allows you to stick to unbroken sets on the barbell.
– Focus on fast transitions throughout.
MODIFICATIONS
PUSH PRESS
– Reduce Loading
– Sub Kettlebells or Dumbbells
– Sub Barbell
– Dumbbell Strict Presses
– Kipping HSPU
BOX JUMPS
– Reduce Box Height
– Reduce Reps
– Box Step-Ups
– 1.5 x Squat Jumps
– Reverse Lunges
CrossFit – Tue, Aug 29
CrossFit Evergreen – CrossFit
CFE INSPIRE
“There will never be a better you, than you.”
There is a lot to be said about authenticity.
The first definition inside Merriam-Webster reads, “worthy of acceptance or belief.”
If there’s one sure way to find failure in something, it’s through not being ourselves. It just doesn’t pan out in the long run. While we always remain a student, the harm lies when we blur the lines between emulating the traits of our mentors… with trying to actually be them.
Our mentors do not wish for us to follow in their footsteps.
Our mentors wish for us to go further. To blaze the path further than before.
We have incredible leaders to guide us. But it is now on us to push even further. And there’s no one suited better for that, than you.
Weighted Pull-ups (Strict Weighted Pull-ups
Build To Heavy Set of 3
)
– Use a weight belt or squeeze a dumbbell between the legs.
– Reps should be completed unbroken.
– If you are unable add any weight, use bands.
– Athletes will build to a 3-rep max.
– Score: Enter Heaviest Set Of 3
WARM UP
3 Strict Pull-ups
3 Light Weight Strict Pull-Ups
Build To 3RM
MODIFICATIONS
– Banded Pull-Ups
– Feet Elevated Ring Rows
– Ring Rows
– Alternating Dumbbell Plank Rows
– Barbell Bent Over Rows
Dumbfounded (3 Rounds for reps)
“Dumbfounded”
3 Rounds x AMRAP 7:
40 Dumbbell Snatches
800 Meter Run
Max Rope Climbs (15ft.)
MRx: 30/15, Rx: 40/25, Rx+: 50/35
Rest 3 Minutes Between Rounds.
– Overview: In this interval style workout, athletes will be challenged to push the first 2 movements in order to bank some time for the rope climbs.
– Dumbbell Snatches: Reps should be completed in 1:30 or less. Athletes should switch hands every rep.
– Run: The 800m run should take 4:30 or less to complete each round.
– Rope Climbs: Each rope climb should take 30s or less to complete. 1 rep will be credited when the athlete touches the 15ft. mark with one hand.
– Score: Enter fully completed rope climb reps each round.
– Let’s see if we can hold onto the dumbbell for an unbroken set of 40. We are only on the dumbbell once each AMRAP so let’s really try to lean in here.
– Spend the first 100-200m ramping up your speed. From there, let’s see if we can pick up the pace for the middle 500m. The last 100m, let’s recover a bit and get ready for the rope climbs.
– Really put focus and effort into each foot clamp. A strong foot clamp means the feet will not slide as you stand making each rope climb more efficient.
MODIFICATIONS
DUMBBELL SNATCH
– Reduce Loading
– Reduce Reps
– Hang Power Snatches
– Kettlebell Swings
– Empty Barbell Hang Power Snatches
800 METER RUN
– Reduce Distance
-Time Cap
– 1,000m Row
– 800m Ski
– 2,000m Bike
– 600m Air Run
ROPE CLIMBS
– Reduce Height
– 5 Strict Pull-Ups = 1 Rope
– 5 Toes To Bar = 1 Rope
– 6 Alternating Dumbbell Plank Rows = 1 Rope
CrossFit – Mon, Aug 28
CrossFit Evergreen – CrossFit
CFE INSPIRE
“Vision is the bottleneck of effort.”
We talk a lot about effort.
It’s the gasoline that will drive us to our destination. And there is no substitute.
It’s often however not that effort is lacking when we aren’t reaching our goals… and instead, it’s a lack of direction.
There are many highly capable people in this world. They have the gasoline and the horsepower behind it. But *where* they direct that energy is the misstep. When they wanted to travel from the East Coast to the West Coast, they found themselves in the South. The largest pity is that all along, they had the right address in the GPS… but they failed to check back on it often enough to ensure they were on the correct route.
We pride ourselves in our horsepower. Your raw effort. We just need to get ourselves pointed in the right direction, and the rest will fall into place.
Pull up warm up (No Measure)
Beginner
2 x 5 reps of negatives
2 x 5 reps of box assist kipping
Advanced
2 x 5 reps of strict pull ups into…
5 CTB pull ups into
5 butterfly pull ups
Back Squat (Back Squat
5 Sets [Building To Heavy]:
5 Back Squats
*Rest 1 Minute Between Sets
*Start First Working Set @ 70-75%
)
– Barbell should come from a rack.
– Each set must be completed unbroken. Pausing between reps is permitted.
– Score: Heaviest set of 5
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 75%
Elizabeth (Time)
21-15-9
Clean, 135# / 95#
Ring Dips
10 Min Cap MRx: 95/55, Rx: 115/75, Rx+: 135/95
Squat Cleans No power cleans today for Rx
Stimulus
– Conditioning Category:
Threshold – The weight on the bar should be a weight that we could complete 15+ squat cleans unbroken when fresh.
– The ring dips are kipping ring dips. If you cannot complete 10+ ring dips unbroken when fresh, reduce the reps.
– This is meant to be a quick workout, so scaling appropriately is important here.
– The 21’s should be completed in under 4:00 – The 15’s should be completed in under 3:00
– The 9’s should be completed in under 2:00 – Score: Time
Strategy
THE BIG TAKEAWAYS
1. We can approach the squat cleans in a couple different ways. We could aim for 2-4 sets and cycle the bar the whole workout. We could alternate between sets and singles. Or we could go quick singles.
2. Kipping ring dips are a movement we don’t complete all too often within a workout. Even though we are able to kip, these are typically a movement limited by muscle fatigue/failure. We can manage this early on by being a little more conservative with our sets. Aim for sets of 3, 5, or 7 throughout if this is not a movement you are super comfortable with. Athletes who are more comfortable with these can aim for bigger sets.
Modifications
SQUAT CLEANS
– Power Cleans
– Double Dumbbell Squat Cleans
RING DIPS
– 12-9-6 Strict Ring Dips
– Bar Dips – Box Dips
– Bench Dips
– Use a Banded
– Feet Supported Ring Dips
– Jumping Ring Dips
CrossFit – Sat, Aug 26
CrossFit Evergreen – CrossFit
Shakey Jake’s prison escape (Time)
In teams of 2, with a 45 minute time cap, do:
– 1 minute plank (buy-in, both, same time)
(1) – 21 push ups (each – same time, partners can help)
– 2 x 100m row (exact – or burpee penalty)
– 100 floor wipers 135/95 (split, same time)
(2) – 21 push ups
– 2 x 100m row
– 100 1/2 burpees (split)
(3) – 21 push ups
– 2 x 100m row
– 100 V-ups (split)
(4) – 21 push ups
– 2 x 100m row
– 100 Russian twists 16 kg/15 lb
(5) – 21 push ups
– 2 x 100m row
– 100 floor knee-ins
(6) – 21 push ups
– 2 x 100m row
– 100 abmat sit-ups
(7) – 21 push ups
– 2 x 100m row
– 100 floor wipers
(8) – 21 push ups
– 2 x 100m row
– 100 V-ups
(9) – 21 push ups
– 2 x 100m row
– 100 floor M&M’s
(10) – 21 push ups
– 2 x 100m row
– 1 minute plank cash-out
(original scoring: 20 x 100m = 2000; 2 x 210 push ups = 420; 900 abs; 2 1 min plank = 3322)
New scoring: round of push ups completed + extra reps
Splitting push ups is scaled
CrossFit – Fri, Aug 25
CrossFit Evergreen – CrossFit
CFE INSPIRE
“The soul is like a bowl of water.” – Epictetus
It’s ok to get ruffled sometimes.
We are indeed human, and we will get emotional too.
The analogy that Epictetus depicts for us is that even though we can be rocked, knocked around, shaken… through disciplined stillness, we can *always* find emotional stability. The visual is quite relatable: a bowl of water, disturbed from some event, has ripples running throughout it. It’s not at rest.
But with disciplined focus and effort, we can regain stillness. Often faster than we think.
In the moments where we are most shaken, remind ourselves of this visual. No matter how bad things get, everything is recoverable.
Pull up warm up (No Measure)
Beginner
2 x 5 reps of negatives
2 x 5 reps of box assist kipping
Advanced
2 x 5 reps of strict pull ups into…
5 CTB pull ups into
5 butterfly pull ups
Back Squat (Back Squat
Set 1: 3 Back Squats @ 60%
Set 2: 3 Back Squats @ 68%
Set 3: 8 Back Squats @ 73%
Set 4: 8 Back Squats @ 73%
Set 5: Max Back Squats @ 68%
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 for sets 1, 2 , and 3. The weight will be the same for sets 3 and 4. The weight will then drop back down for your max 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 60%
MODIFICATIONS
– Box Squat
– Front Squat
Optimus Prime (AMRAP – Reps)
“Optimus Prime”
https://ctstorageprod.blob.core.windows.net/videos-coaching/wallballs.mp4
AMRAP 7:
Wallballs
On the Minute [Starting at 1:00]:
5 Deadlifts
WB-MRx: 14/12, Rx & Rx+: 20/14
BB-MRx: 185/115, Rx: 205/135, Rx+: 225/155
– Overview: This is a repeat workout from 8/15/22. Athletes will grind through this workout at their threshold pace. The challenge here will be, can you hold on for unbroken sets of deadlifts and bigger sets of wallballs throughout.
– Wallballs: Athletes should be able to complete at least 20 wallballs unbroken when fresh if using Rx weight.
– Deadlifts: Loading should not exceed 60% of your 1RM deadlift. Reps should be completed in less than 20s each minute.
– Note: This workout STARTS on the WALLBALLS.
– Score: Total wallball reps.
– Aim for unbroken sets of deadlifts.
– Have a number of wallballs you’d like to complete each round. A solid number would be somewhere between 15 and 25 reps. From there, you can choose to break things up right from the start or go for big sets for as long as you can. The first round, you can bank a few extra reps.
– Pick a minimum number of wallballs you know you can always pick the ball up and do no matter what. Say this number is 5 reps. If at any point you are feeling gassed, count 5s, then pick up the ball and do 5 reps, this way, you can minimize your breaks.
– Always leave about 5-10s to transition between your last wallball to the deadlifts.
MODIFICATIONS
WALLBALLS
– Reduce Reps/Loading/Target Height
– Sub Single Dumbbell Thrusters
– Sub Empty Barbell Thrusters
DEADLIFTS
– Reduce Reps/Loading
– Sub Dumbbells
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