CrossFit – Fri, Aug 18
CrossFit Evergreen – CrossFit
CFE INSPIRE
“Tell me and I forget. Teach me and I’ll remember. Involve me, and I’ll learn.” – Benjamin Franklin
The musician doesn’t learn by listening. The musician learns, by playing. It’s how the mind, in its ever plastic state, adapts. It responds to application.
In the “Cone of Learning” (Edgar Dale), we learn:
10% of what we read.
20% of what we hear.
30% of what we see.
50% of what we hear and see.
70% of what we say and write.
90% of what we actually participate in.
Information without application, is knowledge.
Information with application, is wisdom.
Back Squat (Back Squat
Set 1: 8 Back Squats @ 65%
Set 2: 8 Back Squats @ 65%
Set 3: 8 Back Squats @ 65%
Set 4: 8 Back Squats @ 65%
Set 5: Max Back Squats @ 65%
)
– Barbell should come from a rack.
– Each set must be completed unbroken. Pausing between reps is permitted.
– 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 65%
MODIFICATIONS
– Box Squat
– Front Squat
Mr. Joshua (Time)
5 Rounds for Time
400 meter Run
30 GHD Sit-Ups
15 Deadlifts (250/165 lb)
In honor of SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan.
To learn more about Mr. Joshua click here
– Overview: This is a repeat workout from 8/29/22. “Mr. Joshua” is a CrossFit Hero WOD named after SO1 Joshua Thomas Harris, 36, who drowned during combat operations, August 30th 2008 in Afghanistan. He is survived by his parents Dr. Sam and Evelyn Harris, his brother Ranchor and twin sister Kiki.
– Run: Should be completed in less than 2:15 each round.
– GHDSU: Reps should be completed in less than 1:30 each round.
– Deadlifts: Loading should not exceed 70% of your 1RM deadlift. Reps should be completed in less than 45s each round.
– Score: Total time. If capped, add 1s for every missed rep.
– Pace the run in a way that will allow you to push the GHDSU and deadlifts.
– Find a smooth, steady pace on the GHDSU’s. If you know you’ll need a break somewhere along the way, plan to break after 10 reps.
– See if you can hold on for unbroken sets of deadlifts. You should not need more than 1 break each round if 15 seems like too many to hold onto at once.
– Lots of time can be wasted on transitions. Try to be urgent about getting each movement started.
– Pace the run in a way that will allow you to push the GHDSU and deadlifts.
– Find a smooth, steady pace on the GHDSU’s. If you know you’ll need a break somewhere along the way, plan to break after 10 reps.
– See if you can hold on for unbroken sets of deadlifts. You should not need more than 1 break each round if 15 seems like too many to hold onto at once.
– Lots of time can be wasted on transitions. Try to be urgent about getting each movement started.
MODIFICATIONS
400 METER RUN
– Reduce Distance
– 500m/400m Row
– 400m/300m Ski
– 1000m/800m Bike
– 300m Air Run
GHDSU
– Reduce Reps
– Weighted Sit-Ups
– Sit-Ups
DEADLIFTS
– Reduce Reps
– Reduce Loading
– Sub Dumbbells
CrossFit – Thu, Aug 17
CrossFit Evergreen – CrossFit
CFE INSPIRE
“The past is not predictive of the future.”
A short story to share.
Mike is an 18 year old high school student, who has struggled throughout his entire academic career… specifically, with taking tests. But he’s making his way by, just barely, until he reaches the biggest academic test of his life – his SAT’s.
Out of a near 1600, he scores 1480.
Mike returns home to his mother, and with all the love a mother has, questions quietly: how? How on Earth? Are you sure you didn’t cheat? They have dinner together, and celebrate his incredible scores as they talk about college.
From that point forward, Mike decides he is smart after all. After years of consistent skipping, he decides to go to class. He starts consistently scoring A’s, and doesn’t see a C for the remainder of his high school career. He goes onto the Ivy League, and starts a very successful magazine company. Mike grows a multi-million dollar business.
And six years later, he then receives a letter in the mail from the SAT board.
There was a mistake.
The letter reads that the scores were mixed up between him and another student.
As it turned out, Mike actually scored a 740.
People think his own life changed when he got the 1480. It didn’t.
Mike changed his life when he changed his behavior.
The past is indeed real. But the only time it becomes predictive of the future, is if it changes how we act… today.
Pull Up Hang With Kettlebell Press (No Measure)
https://www.instagram.com/p/BnESuoqFILh/?igshid=MTc4MmM1YmI2Ng==
3 Sets x 5 Reps Each arm
You pick your weight for Kettlebell
You may do standing strict presses with the kettlebell also.
Double Tabata (AMRAP – Reps)
30 minute EMOM
Double Tabata (:40 on/ :20 off)
minute 1: – Favorite Erg Calories
minute 2: – Russian KB Swings 24/16 (green/yellow)
minute 3: – Wall-Sit with Bicep Curls (30/20)
minute 4: – Double Unders (S: singles)
minute 5: – Weighted AbMat Sit-Ups 45/35 plate
minute 6: – Rest
Work for 5 Rounds For Total Reps
Every Minute On The Minute you will work for :40seconds and then rest (or get ready for your next station) for :20 seconds.
Minute 6 you can rest and write down your score for that round. You will tally up each round at the end of the WOD for one number of your total reps in the 30 minutes
Roll & Stretch (No Measure)
Thoracic Opener – Try Larger Rollers
Lats, Hip Flexors, Quads, Glutes, Calves
Active Pigeon
Glute Bridges
Puppy Pose – Side Puppy
Happy Baby
Arms to a T, Knees to Side
CrossFit – Fri, Aug 11
CrossFit Evergreen – CrossFit
CFE INSPIRE
“We’re so busy watching out for what’s just ahead of us that we don’t take time to enjoy where we are.” – Bill Watterson
“Satisfied” feels like a dangerous word.
As competitors, we’re always striving for betterment. Through an everlasting hunger to improve, we wake each day looking to press forward. Although a phenomenal quality, this can be a double-edged sword.
We can fall into the trap of telling ourselves, “I’ll be happy when”. I’ll be happy when I make this PR, get that job, or buy that home. Yet, the finish line always moves. As soon as we do reach that PR, we’re immediately turning to thinking about the next.
The call to action is to appreciate where we are today. To reflect not just on the “to improves”, but to reflect on the positives. The accomplishments. To be proud of where we’ve come from, and where we’re about to go.
Split and Push Jerks (Weight)
10 Sets [Building To Heavy]:
1 Push Jerk
1 Split Jerk
Rest 1 Minute Between Sets.
– Athletes should build in weight each set.
– Barbell should be taken from a rack.
– Both reps should be completed before re-racking the bar or dropping it on to DROP PADS.
– Aim to start somewhere between 65-75% of your 1RM jerk ()
– Score: Enter heaviest lift.
WARM UP
20s Handstand Hold
20s Empty Barbell Overhead Hold
5 Empty Barbell Strict Presses
5 Empty Barbell Push Presses
5 Empty Barbell Push Jerks
5 Empty Barbell Split Jerks
*Build To Opening Weight
Clean Freak (AMRAP – Rounds and Reps)
“Clean Freak”
AMRAP 12:
2 Squat Cleans* MRx: 95/55, Rx: 115/75, Rx+: 135/95
40 Double Unders
8 Toes to Bar
*Add 2 Squat Cleans Every Round
– Overview: Athletes will grind through squat clean reps each round and should aim to move at their maximum sustainable pace on the other 2 movements. Keep in mind that the squat clean reps will increase by 2 reps each round.
– Squat Cleans: Loading should not exceed 65% of your 1RM squat clean.
– Double Unders: Reps should take 1:00 or less to complete.
– Toes To Bar: Reps should take 1:00 or less to complete.
– Score: Rounds + Reps
– Athletes can plan to cycle the barbell or hit quick singles. Quick singles will help keep the heart rate under control, however, touch and go sets will be faster.
– Let’s aim for unbroken double unders each round. This is a great place to catch the breath.
– Your toes to bar sets will come down to your capacity. Let’s shoot for 1-3 sets each round.
MODIFICATIONS
SQUAT CLEANS
– Reduce Loading
– Sub Dumbbells
– Sub Kettlebells
DOUBLE UNDERS
– Reduce Reps
– 1.5x Single Unders
– Plate Hops
– 40s Effort On Any Machine
TOES TO BAR
– Reduce Reps
– Toes To As High As Possible
– Knees To Chest
– Sit-Ups
CrossFit – Thu, Aug 10
CrossFit Evergreen – CrossFit
CFE INSPIRE
“The only person you are destined to become is the person you decide to be.” Ralph Waldo Emerson
Fate puts opportunity in front of us.
Destiny is the result of what we choose to do with it.
In turn, destiny is a choice. Not some predetermined thing of fairy tales and lore. We can sit and allow destiny to happen to us, or we can choose to have destiny happen for us.
Don’t wait to be chosen… instead choose.
Decisions = Destiny.
Stickler (Time)
“Stickler”
10 Rounds For Time (25 Minutes):
8 Deadlifts MRx: 135/105, Rx: 185/135
6 Strict HSPU
4 Strict Pull-ups
200 Meter Run
– Overview: Athletes should move through this workout at their maximum sustainable pace. The strict HSPU’s and pull-ups will be the major separators.
– Deadlifts: Loading should not exceed 65% of your 1RM deadlift. Reps should take 30s or less to complete.
– Score: Total Time
WARM UP
4 Deadlifts
4 Strict HSPU or HS Hold
4 Strict Pull-ups
100 Meter Run
MODIFICATIONS
DEADLIFTS
– Reduce Loading
– Reduce Reps
– Sub Dumbbells
STRICT HSPU
– Reduce Reps
– Risers
– Negatives
– Kipping
– Push-Ups
STRICT PULL-UPS
– Reduce Reps
– Banded Strict Pull-Ups
– Ring Rows
– Alternating Dumbbell Plank Rows
200 METER RUN
– Reduce Distance
– 250m Row
– 200m Ski
– 500m Bike
– 150m Air Run
Mobility Time (No Measure)
Puppy Pose with Frog Stretch
Shoulder to Floor
Scorpions
Wrist Stretches
Pigeon Pose
Banded Hamstring
Pike
Straddle
Couch Stretch
CrossFit – Wed, Aug 9
CrossFit Evergreen – CrossFit
CFE INSPIRE
“Discipline is choosing between what you want now, and what you want most.” — Abraham Lincoln
The desire to seek immediate gratification can be our mortal enemy. It drives us towards the comfortable choice. The safer option, or the compromise.
What we lack in those weak moments is discipline. Discipline is the willingness to stick to goals we set out to do. Emotions and conditions can tempt us to sway, where our discipline can see the temptations for what they are, and make the right decision.
This skill, as it truly is one that we can practice, has been linked many times over to being a critical component of success.
What our emotions drive us towards today, may very well be directly against what we want in the long run. So we must question them. Stacked side by side, here we need to choose. Which one do we want more? There can only be one.
“L” Sits and Hangs (No Measure)
3 x :30 sec
Accumulate :30 sec for each set.
L Sits can be done with bent knees ore straight from the floor bars.
Same with Hangs, bent knee or straight leg.
Push Press (Push Press
6 Sets [Building To Heavy]:
3-3-2-2-1-1 Push Press
*Rest 1 Minute Between Sets
*Start First Working Set @ 75%
)
– Barbell should be taken from a rack.
– Reps do not need to be performed touch and go. Athletes can pause overhead or in the front rack between reps.
– A re-dip under the bar is not permitted.
– Athletes should aim to climb in weight each set.
– Score: Loading of last set.
WARM UP
With An Empty Bar…
5 Push Presses
With A Light Weight…
3 Push Presses
*Build to 75%
MODIFICATIONS
– Strict Press
– Push Jerk
– Dumbbell Push Press
Omar (Time)
For Time
10 Thrusters (95/65 lb)
15 Bar-Facing Burpees
20 Thrusters (95/65 lb)
25 Bar-Facing Burpees
30 Thrusters (95/65 lb)
35 Bar-Facing Burpees
In honor of U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, NJ, died of wounds suffered April 22, 2011
To learn more about Omar click here
U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, New Jersey, assigned to the 2nd Squadron, 3rd Armored Cavalry Regiment, based in Fort Hood, Texas, died of wounds suffered April 22, 2011, when insurgents in Numaniyah, Iraq, attacked his unit with an improvised explosive device. He is survived by his parents Maria and Pablo, sister Marisel, and brothers Pablo and Javier.
– Overview: Athletes will be challenged to hold onto the barbell for bigger sets today with the loading being on the lighter side. The shoulders will feel fatigued the most as both movements require an upper body press.
– Thrusters: Loading should not exceed 55% of your 1rm thruster. Athletes can squat clean the first rep if they would like.
– Bar-Facing Burpees: A two foot take off is not required but athletes must jump over the bar. Athlete should be able to complete 10+ burpees in 1 minute to complete reps as prescribed.
– Score: Total Time
– Let’s try to hold on for some bigger sets of thrusters today. We can aim for 1-2 sets in the first round, 1-2 sets in the second round, and 1-3 sets in the last round.
– Use the burpees as your pacer. We can move at a speed that allows us to stick to our strategy on the barbell.
MODIFICATIONS
THRUSTERS
– Reduce Loading
– Reduce Reps
– Sub Dumbbells
– Front Squats
– Push Presses
BAR-FACING BURPEES
– Reduce Reps
– Bar-Facing Burpees (With Step Over)
– Lateral Barbell Burpees
– Burpee To Target
– Regular Burpees
– 15/12-25/20-35 /28 Calories On Any Machine
CrossFit – Tue, Aug 8
CrossFit Evergreen – CrossFit
CFE INSPIRE
“Seek not good from without; seek it within yourselves, or you will never find it.” – Epictetus
When something goes right, we’re relatively quick to point to the actions we took to get there. But when something goes wrong, we may find ourselves doing the *opposite*. In comes the “blame game”, where we use external events as excuses.
A core tenant of mental toughness is responsibility.
To accept that we played a role.
But the purpose of that step, taking responsibility, is not to make ourselves feel bad, or worse, throw a pity party. The purpose is that it gives us options.
When we take responsibility and look within, we now are in control. We can now focus on what we need to do to get into a better position. It opens our eyes to the path forward. If we do the opposite however, and blame the externals, we have *surrendered control*. We won’t have any say in the next steps, as the story we’re telling ourselves is that outside events determine our path.
Responsibility is a weapon. And it only comes from within.
GHD Sit-ups (GHD Sit-ups
Max Reps In 1 Minute:
GHD Sit-ups
)
– Athletes will test to see how many reps they can complete in 1 minute.
– Score: Total Reps
MODIFICATIONS
– Reduce Time
– V-Ups
– Weighted Sit-Ups
– Sit-Ups
– Toes To Bar
Bench Press (Bench Press
For Total Load:
Set 1: 8 Bench Press
Set 2: 5 Bench Press
Set 3: 3 Bench Press
Set 4: 1 Bench Press
Set 5: 3 Bench Press,
Set 6: 5 Bench Press
Set 7: 8 Bench Press
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.
– Athletes should begin their first set at ~80% of their 1RM bench press. From there, athletes will choose their weights.
– Score: Enter weights used for each set.
WARM UP
10 Push-Ups
10 Empty Barbell Bench Press
5 Light Bench Presses
*Build to 80% hit 3-4 reps each time you make a weight jump.
MODIFICATIONS
– Reduce Reps
– Sub Dumbbells
– Floor Press
Boat Race (Time)
“Boat Race”
https://ctstorageprod.blob.core.windows.net/videos-coaching/row-recovery.mp4
3 Rounds For Time:
500 Meter Row
400 Meter Run
Rest 3 Minutes Between Rounds.
– Overview: This is a repeat workout from 8.16.22. Athletes will be challenged to push the pace each round in this workout. The big goal here is to see if you can complete each round in roughly the same amount of time or even speed up each round.
– Row: All athletes will row 500m as this is a repeat workout. Each row should be completed in 2:15 or less. Modify to 400m if you cannot row faster than a 2:15 pace.
– Run: Should be completed in 2:15 or less.
– Note: The run should start and end at your rower. After you complete your run each round, record your time and figure out when you start up next.
– Score: Total time including rest.
– With rest built in, the goal is to find an aggressive pace for each of the three rounds.
– While we want to be aggressive, we still want to balance the speed across the row and the run.
– Treat the whole workout like you’re completing 1000 meter rowing sprints. We would try and maintain the same pace on the first 500 and second 500. Instead of another 500 on the rower, we have a 400 meter run.
– Go by feel and try to put an equally strong effort into both movements.
MODIFICATIONS
500 METER ROW
– Reduce Distance
– 400m Ski
– 1000m Bike
– 400m Run
– 300m Air Run
400 METER RUN
– Reduce Distance
– 500m Row
– 400m Ski
– 1000m Bike
– 300m Air Run
– 30 x 10m Shuttle Run
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