CrossFit – Mon, Jul 31
CrossFit Evergreen – CrossFit
CFE INSPIRE
“Don’t judge each day by the harvest you reap, but rather by the seeds you plant.” – Robert Lewis Stevensen
The definition of success is whatever we make of it.
Many directly link results to success. And the lack thereof, to failure. But what if we reshaped that way of thinking. What if we measured success, as the seeds we “plant for tomorrow”? What if we decide that a successful day is deemed so purely by how much we learned?
We can view days as tests.
Or we can view days as opportunities.
Time to tend to the field.
Front Squat (Front Squat
5 Sets [Building To Heavy]:
5 Front Squats
*Rest 1 Minute Between Sets
*Start First Working Set @ 75%
)
– Barbell should come from a rack.
– Reps must be completed unbroken each set. Athletes can pause in the front rack standing tall between reps if needed.
– Score: Enter weights used for heaviest set of 5.
Warm Up
1:00 Bottom Of Air Squat Hold
10 Air Squats
30s Empty Barbell Bottom of Front Squat Hold
10 Empty Barbell Front Squats
5 Front Squats (Light Weight)
3 Front Squats (Moderate Weight)
…Keep building until you reach 75%
Modifications
– Reduce Reps
– Reduce Starting Percentage
– Sub Dumbbells
I Am 12 (AMRAP – Rounds and Reps)
“I Am 12”
AMRAP 12:
60/50 Calorie Echo Bike
Max Rounds With Time Remaining..
30 Double Unders, 1 Front Squat
30 Double Unders, 2 Front Squats
30 Double Unders, 3 Front Squats
….
Barbell: MRx: 75/45, Rx: 95/65, Rx+: 115/85
– Overview: Athletes will begin this workout on the echo bike. Once the bike is completed, they’ll spend the remaining time alternating between double unders and front squats. Shoulder and leg fatigue will be the most major factors in this workout.
– Bike: Should take 6:00 or less to complete.
– Double Unders: Should take 45s or less to complete.
– Front Squats: Barbell should be taken from the ground. Loading should not exceed 60% of your 1rm front squat. Athletes will add 1 rep each round. Squat cleaning the first rep is permitted.
– Score: Rounds + Reps. The echo bike will not be included in your score.
– Let’s try to get outside our comfort zone on the bike today. We can aim to push the first 30/25 cals, then every 10 calories thereafter, let’s dial back that pace just a bit to prepare for the rest of the workout.
– Try to keep the shoulders relaxed and make every jump as low as possible to save energy on the double unders. Let’s aim for 1-2 sets each round.
– Let’s really try to hold on for unbroken sets on the barbell today. This will become more challenging as we get deeper into the workout. Pause in the standing position to catch your breath between reps.
Modifications
60/50 CALORIE ECHO BIKE
– Reduce Cals
– 6:00 Time Cap
– 60/50 Cal Assault Bike, Ski, or Air Run
– 72/60 Cal Bike Erg or Row
– 1,200m Run
30 DOUBLE UNDERS
– Reduce Reps
– 30s of Practice
– 1.5x Single Unders
– Plate Hops
– 30s Effort On Any Machine
FRONT SQUATS
– Reduce Loading
– Reduce Reps
– Take Barbell From Rack
– Sub Dumbbell(s)
– 3,6,9…Air Squats
Farmer’s Ski Conditioning! (Calories)
Ski Erg Conditioning
AMRAP 8:
5/4-10/8-15/12-20/16…Calorie Ski Erg
200ft. Farmers Carry MRx: 30/25, Rx:50/35, Rx+:70/50
– Complete the farmer’s carry in 25, 50, or 100ft. efforts with a pair of dumbbells. These efforts do not need to be completed unbroken.
– Score: Total ski erg calories (5+10+15..etc). The farmers carry will not count toward your score.
MODIFICATIONS
SKI ERG
– Reduce Calories (4-8-12.. or 3-6-9…)
– Same Calories On Assault or Echo Bike
– 7-14-21-27 or 5-10-15-20 Cal Row or Bike Erg
– 100-150-200-250m Run
– 5-10-15-20 Shuttle Runs (25ft. Out + 25ft. Back)
FARMERS CARRY
– Reduce Loading
– Reduce Distance
– Kettlebell Farmers Carry
– Suitcase Hold (Every 5s = 1 Rep)
– Shuttle Runs
CrossFit – Sat, Jul 29
CrossFit Evergreen – CrossFit
Db crucifix hold (Time)
Given four minutes and a max of three attempts –
Hold dumbbells straight out to your side, palms down, hold dumbbells at shoulder level for as long as possible .
Time is the score, weight goes in the comment section.
Possible weights: MRx: 10/5: Rx: 15/10: Rx+: higher
Rowing Stamina (Calories)
With a :40/1:20 work/rest ratio row 6 sets for total calories .
Countdown Chipper (Time)
Work all the way down through the following :
– 75 hanging knee raises (L-C-R)
– 60 axle bar curls MRx: short bar + 10lbs; Rx: long bar + 20 lbs; Rx+: specialty bars + 50 lbs
– 50 lunge step steering wheel turns (25/25) MRx: 25/15: Rx: 35/25: Rx+: 45/35
– 40 plank (on hands) alternating toe touches
– 30 plank (on elbows) opposite side reach thru + upward turn and reach
– 20 rag kb supination /pronation forearm turns
MRx/Rx: 20/15; Rx+: 16/12 kg
– 10 axle bar bent over rows MRx: short bar + 10 lbs; Rx: long bar + 20 lbs; Rx+: specialty bar + 50 lbs
– curls should be broken up in sets of 10 due to shortage of bars
CrossFit – Fri, Jul 28
CrossFit Evergreen – CrossFit
CFE INSPIRE
“If people knew how hard I worked to achieve my mastery, it wouldn’t seem so wonderful after all.” – Michelangelo
A quote from a man who is recognized as one of the greatest artists of all time.
There’s the intoxicating myth in our society that there is such a thing as natural-born talent. Some kind of mystical factor that leads to such heights of achievement. Yet here he is, Michelangelo himself, expressing his magic secret.
It’s easy to dismiss achievements to factors we can’t control. To say history is by chance. It’s far harder to admit that it’s another level of true grit and unrelenting effort. To realize that the great Michaelangelo simply worked his ass off.
Greatness is not by chance. It is by choice. Let’s get to work.
Squat Snatch (Squat Snatch
Build To A Heavy Single
)
– Athletes don’t necessarily need to go for a PR today but if it’s there, go for it.
– Score: Enter heaviest snatch.
Warm Up
10 Empty Barbell Snatch Grip Deadlifts
8 Empty Barbell Overhead Squats
6 Empty Barbell Hang Power Snatches
4 Empty Barbell Hang Squat Snatches
2 Squat Snatches
*Build to heavy single
Modifications
– Power Snatch + Overhead Squat
– Overhead Squats
– Power Snatches
– Single Dumbbell Squat Snatch
– Single Dumbbell Overhead Squat
– Single Dumbbell Power Snatch
Hard To Handle (Time)
“Hard To Handle”
For Time (18 Minute Cap):
90/75 Calorie Row
75 Hang Power Snatches
60 Toes to Bar
MRx: 55/35, Rx: 65/45, Rx+: 75/55
*Partition However You’d Like
– Overview: Athletes will partition the reps in any way they would like and complete the movements in any order they would like. There are a bunch of different way to break up this workout but the best strategy is the one that allows you to keep making forward progress with little to no breaks.
– Row: Athletes should be able to hold 800+ cals per hour regardless of their strategy. Reduce calories if needed.
– Hang Power Snatches: Loading should not exceed 50% of your 1RM power snatch. Reduce the loading if needed.
– Toes To Bar: Athletes should be able to string 10+ toes to bar when fresh to complete reps as prescribed. Decrease the overall reps if needed or modify the movement.
– Score: Total time it takes to complete the workout. If capped, add 1s for every incomplete rep.
– There are lots of ways to break up these reps. Here are some potential options:
5 Rounds:
18/15 Cal Row
15 Hang Power Snatches
12 Toes To Bar
3 Rounds:
30/25 Cal Row
25 Hang Power Snatches
20 Toes To Bar
Row
5 Rounds:
15 Hang Power Snatches
12 Toes To Bar
Row
Hang Power Snatches
5 Rounds:
30/25 Cal Row
12 Toes To Bar
Hang Power Snatches
Toes To Bar
5 Rounds:
30/25 Cal Row
15 Hang Power Snatches
Toes To Bar
Modifications
90/75 CALORIE ROW
– Reduce Cals
– 90/75 Cal Bike Erg
– 75/63 Cal Assault or Echo Bike
– 75/63 Cal Ski Erg
– 75/63 Cal Air Run
– 75 Shuttle Runs
HANG POWER SNATCHES
– Reduce Reps
– Reduce Loading
– Sub Dumbbell(s)
– Sub Kettlebell Swings
TOES TO BAR
– Reduce Reps
– Toes To As High As Possible
– Knees To Chest
– Sit-Ups
CrossFit – Thu, Jul 27
CrossFit Evergreen – CrossFit
CFE INSPIRE
“I define anxiety as experiencing failure in advance.” – Seth Godin
It’s not abnormal to feel the nerves before something big. We have a several thousand year-old survival mechanism that wants to protect us. A bit outdated maybe, but it’s still alive and well.
This made sense when being chased by predators, or at risk of running out of food. Yet, our day to day actions are different now. Not only do we not need to prepare for catastrophic failure… we should resist it.
What we think, we will become. And if we dwell on the thought of failing, it becomes a self-fulfilling prophecy. We start to focus, on a subconscious level, on the reasons we will fail. Of course, we’re not in an imaginary world here… we will fail… but it’s the paradigm shift we’re after. Think less about all the reasons we’ll fail, and more, about all the reasons we will succeed.
Choreography (4 Rounds for reps)
“Choreography”
4 Rounds For Total Reps:
3 Minute Echo Bike Calories
2 Minute Shuttle Runs
1 Minute Dumbbell “Macho Man”
1 Minute Rest
DB: MRx: 30/15, Rx: 40/25, Rx+: 50/35
1 Round of Dumbbell Macho Man:
3 Dumbbell Power Cleans
3 Dumbbell Front Squats
3 Dumbbell Push Jerks
– Overview: Athletes will fight for calories on the echo bike, shuttle run reps, and rounds of “Macho Man.” Have a number goal in mind for each movement to have something to chase each round.
– Echo Bike: Athletes can aim for 10/8+ calories per minute on the echo bike.
– Shuttle Runs: Aim for 8+ shuttle runs per minute. 1 Shuttle Run = 25ft. Out + 25ft. Back. No partial reps will be given for this movement.
– Dumbbell Macho Man: Use 2 dumbbells for this complex. Aim for 2+ complexes in each 1 minute window. 1 Full Round = 1 Rep. No partial credit will be given for partially completed rounds.
– Score: Enter total reps completed each round (Calories + Shuttles + “Macho Man” Rounds)
Modifications
ECHO BIKE
– Assault Bike
– Bike Erg
– Row
– Air Run
– Burpees
SHUTTLE RUNS
– Echo Bike
– Assault Bike
– Bike Erg
– Row
– Air Run
– Burpees
DUMBBELL “MACHO MAN”
– Reduce Loading
– Sub Kettlebells
– Sub Barbell
– 3 Deadlifts + 3 Power Cleans + 3 Push Jerks
Roll & Stretch (No Measure)
Thoracic Opener
Lats, Hip Flexors, Quads, Glutes, Calves
Active Pigeon
Glute Bridges
Happy Baby
Active corpse
Corpse
CrossFit – Wed, Jul 26
CrossFit Evergreen – CrossFit
CFE INSPIRE
“For most of us, the problem is not a lack of goals. But rather too many of them.” – Roy F. Baumeister
Goal setting can be exciting. We all love doing it… thinking about the future. To plan, visualize, and dream. It’s arguably a major strength of ours, as there rarely ever is a shortage we can list off.
The quote brings to light that this strength is however a double-edged sword. For we can create so many goals that we actually dilute our focus. And dilute our time and effort. It’s not that some aren’t important to us, but… if everything is important, then nothing is important.
Less can be more. In the words of Confucius, “Person who chases two rabbits, catches neither”.
Bench Press (Bench Press
Build To A Heavy Set Of 5
)
– Barbell should be taken from a rack.
– 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.
– Reps should be performed unbroken.
– Score: Load
Warm Up
10 Push-Ups
10 Empty Barbell Bench Press
5 Reps @ Light Weight
3 Reps @ Moderate Weight
…Keep building hitting 2-3 reps at a time until you are ready to attempt your heavy set of 5.
Modifications
– Reduce Reps
– Sub Dumbbells
– Floor Press
Inner Circle (AMRAP – Rounds and Reps)
“Inner Circle”
AMRAP 15:
5 Chest to Bar Pull-ups
30 Double Unders
10 Push-ups
– Overview: Athletes should aim to complete each round in roughly the same amount of time. Managing shoulder fatigue early on will be key.
– Chest To Bar: Reps should take 30s or less to complete.
– Double Unders: Reps should take 45s or less to complete.
– Push-Ups: Reps should take 45s or less to complete.
– Score: Rounds + Reps
– Our main focus in this workout is to just stay moving.
– Let’s aim for 1-2 sets of chest to bar pull-ups every round.
– Shoot for unbroken sets of double unders. If these tend to burn out the shoulders, let’s take one quick break each round to help manage fatigue.
– Let’s aim for 1-3 quick sets of push-ups every round.
Modifications
CHEST TO BAR PULL-UPS
– Reduce Reps
– Banded
– Strict
– Pull-ups
– Ring Rows
– Alternating Dumbbell Plank Rows
DOUBLE UNDERS
– Reduce Reps
– 1.5x Single Unders
– Plate Hops
– 30s Effort On Any Machine
PUSH-UPS
– Reduce Reps
– Box Push-Ups
– Knee Push-Ups
Run Conditioning (AMRAP – Rounds)
Run Conditioning
https://ctstorageprod.blob.core.windows.net/videos-coaching/running.mp4
On the Minute Until Failure:
200 Meter Run
*Maximum of 10 Rounds
– Athletes will run 200m every minute. The workout is over when you can no longer finish the 200m in the 60s window.
– Perform this workout at a track or on a flat outdoor course if possible.
– Score: Total Successful Rounds Completed
Modifications
– 250m Row
– 200m Ski
– 500m Bike
– 150m Air Run
CrossFit – Tue, Jul 25
CrossFit Evergreen – CrossFit
CFE INSPIRE
“When I write, I feel like an armless, legless man with a crayon in his mouth.” – Kurt Vonnegut
It can be easy to forget that even the greats are full of awkwardness and clumsiness. Yet the man quoted above is known to have changed the face of American literature.
But despite Vonnegut’s success, he didn’t start that way. It was full of fumbles, false starts, and embarrassing mistakes. Yet where others in his shoes stopped, he chose to keep going. Forcing himself to move forward. He kept taking one more step, even when the process did not seem rewarding.
Awkward and clumsy is not just OK… it’s part of the way.
Front Squat (Front Squat
Set 1: 5 Front Squats @ 50%
Set 2: 3 Front Squats @ 60%
Set 3: 2 Front Squats @ 70%
Set 4: 1 Front Squat @ 75%
Set 5: Max Front Squats @ 80%
Rest 1 Minute between sets.)
– Barbell should come from a rack.
– Reps must be completed unbroken. Athletes can pause in the front rack standing tall between reps if needed.
– The last set should be a max set.
– Score: Reps completed during max set.
Warm Up
1:00 Bottom Of Air Squat Hold
10 Air Squats
30s Empty Barbell Bottom of Front Squat Hold
10 Empty Barbell Front Squats
5 Front Squats (Light Weight)
3 Front Squats (Moderate Weight)
…Keep building until you reach 50%
Modifications
– Reduce Percentages
– Sub Dumbbells
“Fast Break” (Time)
“Fast Break”
10 Rounds For Time:
15/12 Calorie Row
15 Wallballs
Rest 1:00 Between Rounds.
MRx: 14/10, Rx: 20/14
*Score: Total Time Including Rest
– Overview: This is a repeat workout from 6/20/22. Athletes should push the pace each round knowing there is a minute of rest between each round.
– Row: Should be completed in 1:00 or less.
– Wallballs: Should be completed in 1:00 or less.
– Score: Total time including rest.
– Let’s make the wallballs the priority of this workout. We want to pus for unbroken sets or 1 break at MOST on these each round.
– We can decide our pace on the row based off our wallball capacity. If you are working on your wallballs, let’s row a little slower. If wallballs are your jam, let’s push ourselves on the row a bit.
– During your rest periods, really work to slow down your breathing with some deep breaths. Slowing the breath will help slow the heart rate.
Modifications
15/12 CALORIE ROW
– Reduce Cals
– 15/12 Cal Bike Erg
– 12/9 Cal Assault Bike,Echo Bike, or Air Run
– 12/9 Cal Ski
– 200m Run
– 15 x 10m Shuttle Runs
WALLBALLS
– Reduce Reps, Loading, or Target Height
– Single Dumbbell Thrusters
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