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
CrossFit – Mon, Jul 24
CrossFit Evergreen – CrossFit
CFE INSPIRE
“You’re not your job. You’re not how much money you have in the bank. You’re not the car you
drive. You’re not the contents of your wallet. You’re not your (expletive) khakis.” – “Fight Club” (Movie)
The football player wears shoulder pads and a helmet. The chef puts on an apron. The accountant brings a suitcase everywhere she goes. These are materialistic identifiables, but it tells us nothing about who they really are.
If we were to strip ourselves of all materials, who are we? If we were to take away our job, our possessions… How would one describe us?
Let character be what defines us. Let it be our loudest statement.
Bar Muscle-ups (Bar Muscle-up Benchmark
Max Unbroken Bar Muscle-ups
)
– Athletes will need to keep their hands on the bar throughout.
– Athletes will need to remain locked out on top of the bar (no resting on the hips or stomach.
– If you max set is less than 5, use a band, complete a max set of chest to bar, or take 10 minutes to just purely practice.
– Score: Total reps completed.
Warm Up
20s Dead Hang
10 Kip Swings
10 Scap Retractions
5 Strict Pull-Ups
5 Kipping Pull-Ups
3 Chest To Bar
1-3 BMU
Modifications
– Banded BMU
– Chest To Bar
– Pull-Ups
– Feet Elevated Ring Rows
Power Clean Sets (Time)
Power Clean
For Time:
15-12-9-6-3 Unbroken Power Cleans @ 60%
Rest As Needed Between Sets.
– Cleans must be caught above parallel.
– Sets must be completed unbroken. If you break, you’ll either need to begin that set over or mark your score as scaled.
– Score: Time. Record your weight in your notes
Modifications
– Hang Power Clean
– Sub Dumbbells
Floppy Disk (Time)
“Floppy Disk”
3 Rounds For Time:
400 Meter Run
20 Burpees
1/.8 KM Echo Bike
Time Cap: 20 Minutes
– Overview: Athletes should aim to move through this workout at their threshold pace.
– Run: Should be completed in 2:15 or less.
– Burpees To Target: Should be completed in 1:30 or less. Mark a line on the wall that is 6 inches above your reach or jump and tap a pull-up bar.
– Bike: Should be competed in 2:00 or less.
– Score: Total Time
– Athletes should run at a pace that will allow them to come in and get right to work on the burpees.
– The burpee to target is place where we can push in this workout.
– Let’s aim to ramp up our pace on the echo bike as we go.
Modifications
400 METER RUN
– Reduce Distance
– 500m Row
– 400m Ski
– 1000m Bike
– 300m Air Run
BURPEE
– Reduce Reps
– Half Burpees
– 20 Calorie Row
– 16 Calorie Ski
1000/800 METER ECHO
– Reduce Distance
– 500/400m Row
– 400/350m Ski
– 400m Run
– 300m Air Run
CrossFit – Sat, Jul 22
CrossFit Evergreen – CrossFit
Chipper – heaven or hell? (Time)
– 100 m waiter carry 35/25
– —— 50m sled pull (+#75)
– 90 kb weighted abmat sit ups 24/16
– —— 100m sled pull
– 80 air squats to ball
– —— 50m sled pull
– 70 Aussies (inverted row)
– —— 100m sled pull
– 60s plank hold
– —— 50m prowler push
– 50 dips
——- 100m sled pull
– 40 kb weighted Bulgarian split squats (each leg)
——- 50m sled pull
– 30 HRPU
– —– 100m sled pull
– 20 roll outs
——- 50m sled pull
– 10 (4′) frog leaps
– waiter carry is elbows at a 90
– Bulgarians use 1 KB
CrossFit – Fri, Jul 21
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 Edgar Dale’s “Cone of Learning”, 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.
Power Clean (Power Clean
Heavy Single
)
– Clean must be caught above parallel.
– Score: Load
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:
3 Power Cleans
With A Moderate Weight:
2 Power Cleans
…Make more jumps if needed hitting 1 rep at a time until you are ready to attempt your heavy single.
Modifications
– Hang Power Clean
– Sub Dumbbells
Out On A Limb (AMRAP – Rounds and Reps)
“Out On A Limb”
AMRAP 15:
1 Round of “DT” (95/55, 115/75, 135/95 )
1-2-3..Rope Climbs (15ft.)
1 Round of “DT”:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
– Overview: Athletes will test their grip stamina in this 15 minute workout working back and forth between the barbell and the rope.
– “DT”: Each round should take 90s or less. Loading should not exceed 65% of your 1RM push jerk.
– Rope Climbs: Each rep should take no longer than 30s to complete.
– Score: Rounds + Reps
– Let’s see if we can stick to the traditional “DT” break up strategy of 11 deads, drop, 8 hang power cleans, drop, 1 hang power clean into 6 unbroken push jerks. If needed, put an extra break in the hang power cleans (5-3-1) to save the grip.
– Chip away at the rope climb reps. Really try to use the legs as much as possible here.
Modifications
“DT”
– Reduce Loading
– Reduce Reps
– Sub Dumbbells
– Sub Kettlebells
ROPE CLIMBS
– Reduce Climb Height
– 5 Strict Pull-Ups = 1 Rope
– 5 Toes To Bar = 1 Rope
– 6 Alternating Dumbbell Plank Rows = 1 Rope
CrossFit – Thu, Jul 20
CrossFit Evergreen – CrossFit
CFE INSPIRE
“Knowledge is knowing that a tomato is a fruit. Wisdom is knowing not to put it in a fruit salad.”
Although “knowledge” and “wisdom” are words often lumped into the same category, they are miles apart. The difference between the two: application.
Gaining knowledge is relatively simple. But purely gaining knowledge doesn’t change who we are. We can place a turbocharged engine under the hood, but if it’s not connected to the drivetrain, we won’t drive faster. We might even drive slower, clouding our efforts with “unusable weight”.
Wisdom on the other hand, takes effort. It takes trial, error, pain, blood, sweat, and tears. And it’s a lifelong practice.
Knowing is not half the battle. It’s not even a quarter. It’s the first 10%, if that. What we are after… knowledge in action.
When a coach gives you feedback, do you immediately try to apply what they are asking you to do? Or, do you just hear what they are saying and file it in the back of your mind with ‘things to remember later?’
As an athlete, being able to let down your ego and make a correction on command is crucial. It can immediately impact your performance or pay off greatly in the long run. Next time you get a coaching cue, see if you can make a change on the fly. If you have questions about it, have a conversation with them after.
Machine Conditioning (3 Rounds for calories)
Machine Conditioning
For Total Calories:
8 Minute Row
1 Minute Rest
8 Minute Echo Bike
1 Minute Rest
8 Minute Ski
– Athletes should hold their maximum sustainable pace on each machine.
– Have a goal number of calories you’d like to hit per minute to hold you accountable.
– Score: Enter calories accumulated on each machine. Overall score will be the sum total.
Modifications
– Shuttle Runs
– Assault Bike
– Bike Erg
– Run
– Air Run
Skill Practice (AMRAP – Reps)
Skill Practice
10 Minutes of Jump Rope or Handstand Walks
OPTIONS
* Handstand Walks
* Pull Ups
* Double Unders
* TTB
Take this 10 minutes to work on a skill. Learn a new skill. Fine tune a skill you have been working on! Your choice!
Stretches (No Measure)
– Couch Stretch 1:00 min per leg
– Pigeon Stretch 1:00 min per leg
– Puppy Pose with Frog legs Stretch 1:00
– Scorpions: 30 Seconds each side
– Banded Hamstring Stretch 1:00 min per leg
CrossFit – Wed, Jul 19
CrossFit Evergreen – CrossFit
CFE INSPIRE
“Real fears can be overcome. It’s the imaginary ones that are unconquerable.” – Theodore Vale
Fear can be absolutely paralyzing. And it’s wise of us to recognize that it’s “fear” that’s paralyzing… not an actual event taking place. Said another way, our mental reaction to an external event can paralyze us.
FEAR = False Evidence Appearing Real.
If there ever was a superpower that we have, it’s the tremendous ability to bring whatever we’re thinking into reality. And if you’re human, you can draw back to a time where we brought a fear – a mental reaction to an external event – into reality. We talked ourselves into failure… before we even began. We convinced ourselves it couldn’t be done, and deemed it impossible, before even trying.
The unconquerable fear, as Theodore Vale puts it, is the imaginary one. It’s human to question, doubt, and fear. But this thousand-year-old survival mechanism, which means well, is leading us down the path of hesitancy. Of inaction.
The same mind that builds a paralyzing fear can break one down.
It comes down to where we focus our thoughts.
Instead of dwelling on what could go wrong, dwell on why it will go right.
When was the last time you felt fear over something that hasn’t happened yet? Maybe it was going for a PR. Maybe it was right before trying a new skill. Maybe it was a job interview. Did your fears impact your performance? Looking back, what would you have told yourself to help silence the noise? Next time you are faced with a fear, let’s recall what you would have told yourself last time and see if it can help you work through your feelings of fear this time around.
Shoulder Press (Strict Press
Heavy Set of 10
)
– Barbell should come from a rack.
– Athletes can take as many attempts as they would like.
– Reps must be completed unbroken.
– Pausing in the front rack or overhead is permitted.
– Legs must remain locked out throughout the set of 10.
– Score: Heaviest Successful Set of 10.
Warm Up
10 Strict Presses (Empty Bar)
Build to heavy set of 10 hitting 4-5 reps at a time as you make weight jumps.
Modifications
– Reduce Reps
– Sub Dumbbells
Euro Step (Time)
“Euro Step”
3 Rounds For Time:
600 Meter Run
30-20-10 Toes to Bar
30 Dumbbell Reverse Lunges
Dumbbells: MRx: 30/15, Rx: 40/25, Rx+: 50/35
Time Cap: 18 Minutes
– Overview: Athletes will grind through toes to bar and dumbbell lunges each round. Grip fatigue will be a factor here in this workout.
– Run: Should be completed in 3:45 or less.
– Toes To Bar: Reps should be completed in 1:30 or less, 1:15 or less, and 1:00 or less each round.
– Reverse Lunges: Performed with 2 dumbbells held in the hang position down by the waist. Reps should take 1:30 or less to complete each round.
– Score: Total Time
– The run is the only movement that will not require us to use our grip. We can use the run to recover a bit each round.
– Let’s aim for quick sets on the toes to bar. Our sets should allow us to rest 5s or less between. Quick sets will go a long way in helping to manage our grip fatigue.
– Time under tension will be a big factor for the reverse lunges. We should try to move quickly here and take breaks as we feel our grip start to fatigue. 4 sets or less is a great goal here.
Modifications
600 METER RUN
– Reduce Distance
– 750m Row
– 600m Ski
– 1,500m Bike
– 450m Air Run
TOES TO BAR
– Reduce Reps
– Toes To As High As Possible
– Knees To Chest
– Sit-Ups
DUMBBELL REVERSE LUNGE
– Reduce/Remove Loading
– Reduce Reps
– Single Dumbbell
– Sub Kettlebells
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