CrossFit – Mon, Jul 17
CrossFit Evergreen – CrossFit
CFE INSPIRE
“Think like an immigrant. Act like an artisan.”
To “think like an immigrant” is to have a mindset where nothing is owed. There’s no legacy spot awaiting me. I’m not owed a job, a title bump, or a promotion. That no matter who or what I was yesterday, I’m brand new today. So I better plan to work harder than I ever have before to achieve my goals.
To “act like an artisan”, is to live a life of passion. In the middle-ages, before mass production, every pair of shoes, every saddle, tool and utensil were made by hand. All one-off productions. By a creator, called an artisan. Artisans took great pride in their work, and would carve their initials into each piece they created.
Regardless of what we’ve accomplished, nothing is owed to us. Yesterday is gone… and we’ll earn today. And in everything we do, let’s take so much care that we could proudly etch our name into the side of our work for the world to see. We are humble, we are hungry, and we are the hardest damn workers in the room.
Can you list 3 things you did yesterday that you are proud of?
Back Squat (Back Squat
Heavy Single
)
– Barbell should come from a rack.
– Athletes don’t necessarily need to be going for a PR today but if it’s there, go for it!
– Score: Load
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)
…Keep building in singles until you reach your heavy for the day.
Modifications
– Box Squat
– Front Squat
Calamari (AMRAP – Rounds and Reps)
“Calamari”
AMRAP 15:
40/30 Calorie Row
20 Thrusters MRx:55/35, Rx:65/45, Rx+:75/55
10 Bar Muscle-ups
– Overview: Athletes will be challenged to hold onto the barbell for bigger sets of thrusters in this 15 minute workout which will impact the bar muscle-ups and pacing on the rower.
– Row: Should be completed in 3:00 or less.
– Thrusters: Should be completed in 2:00 or less. Loading should not exceed 50% of your 1RM thruster.
– Bar Muscle-Ups: Should be completes in 2:00 or less. Athletes should be able to do at least 5 reps unbroken when fresh. to complete reps as prescribed.
– Score: Rounds + Reps
– Our first focus should be on the muscle-ups as these are a big separator. If you have the capacity to go for 10 unbroken or 6-4 let’s go for it here and strategize the other two movements around that. If more sets are needed we may need to push the other 2 movements a bit more to compensate.
– Let’s aim for 1-4 sets on the thrusters. Again, this will come down to what your bar muscle-up sets look like.
– The row will be the movement where we catch our breath a bit.
Modifications
40/30 CALORIE ROW
– Reduce Cals
– 40/30 Cal Bike Erg
– 30/24 Cal Assault or Echo Bike
– 30/24 Cal Ski
– 30/24 Cal Air Run
THRUSTERS
– Reduce Loading
– Sub Dumbbells
– Sub Kettlebells
– Front Squats
– Push Presses
BAR MUSCLE-UPS
– Reduce Reps
– Ring Muscle-Ups
– Jumping Bar Muscle-Ups
– Banded Bar Muscle-Ups
– Bar Dips
– Chest To Bar Pull-ups
– Double Dumbbell Devil’s Presses
CrossFit – Sat, Jul 15
CrossFit Evergreen – CrossFit
30 , 30, Why 30? (AMRAP – Rounds and Reps)
With a 30 minute AMRAP, and in teams of 2, do:
– partner 1: 30 db biceps curl triplet (both arms) (10 regular, 10 reverse, 10 hammer) MRx: 15/10; Rx: 25/20; Rx+: 35/30
– partner 2: standing 90 degree bent elbow plate hold MRx: 25/15; Rx: 35/25
– partner 1: 30 2 hand OH triceps db extension MRx: 35/25; Rx: 50/30; Rx+ 60/40
– partner 2: ski erg
– partner 1: 30 (15/15) wall ball toss (2) sit ups MRx: anything lighter; Rx: 20/14
– partner 2: place and catch wall balls (switch positions)
– partners 1 & 2: 100 battle ropes (each)
– partners 1 & 2 (at the same time): 100 m finger tip carry MRx: 25/15; Rx: 35/25; Rx+ 45/35
– partners 1 & 2 (at the same time): 10 (5/5) kb get up sit up MRx: 0/0; Rx: 20/15
– when the event has a person doing another activity, if they have to break so must the other person. These are done together.
– the wall ball toss sit up requires 2 wall balls
– both athletes must finish when, activities done together, before moving to the next event
CrossFit – Fri, Jul 14
CrossFit Evergreen – CrossFit
CFE INSPIRE
“Creativity is allowing one to make mistakes. Art is knowing which ones to keep.” – Scott Adams
We all want to create something amazing in this life. A successful career, building a deep relationship, to anything and everything between. In this process, we easily forget how crucial it is to allow ourselves to make mistakes.
We learn after mistakes, no question about that, but there’s something even more important here – the *will* to try so hard, that we make mistakes. If we are living in a state of fear, that we’ll fumble the ball or miss the chance… we never take the risk. We move through life with safety at the top of mind.
Just like training for a 200lb snatch, we wouldn’t expect to be able to lift the weight on Day 1. We’d start at a lighter load, steadily building over the weeks. Countless misses and technical faults along the way, but we still come back to try once more. Fine tuning, until we’ve reached our “art”.
What is a skill or movement you are feeling frustrated by lately? What are a few mistakes you’ve made on this movement that you have learned something from?
Deadlift (Deadlift
Heavy Set of 10
)
– Athletes do not need to attempt a PR today, just lift something heavy for 10 reps.
– Reps must be completed unbroken for the set to count.
– The deadlifts should be performed touch and go.
– Athletes should make no more than 2 attempts at their heavy 10.
– Score: Load
Warm Up
10 Empty Barbell Deadlifts
5 Light Reps
4 Moderate Reps
Keep making weight jumps hitting 3-4 reps at a time until you are ready to attempt your heavy 10.
Modifications
– Sub Dumbbells
Surprise Ending (AMRAP – Reps)
“Surprise Ending”
AMRAP 15:
[2 Rounds]:
800 Meter Run
50 Wallballs Mrx: 14/10, Rx: 20/14
Directly Into…
Max Bar-Facing Burpees
– Overview: Athletes will fight to get to the burpees in this tight 15 minute window.
– Run: Should take 4:30 or less to complete.
– Wallballs: Should take 3:00 or less to complete.
– Bar-Facing Burpees: Athletes should have at least 30s to accumulate reps. A jump over the bar is required. A barbell with standard plates will need to be set up for this workout.
– Score: Total burpee reps (do not include the running/wallballs).
– We’ll need to get a bit uncomfortable in the first portion of this workout.
– Push the majority of each run and back off the last 200m or so to prep for the wallballs.
– Aim for 1-4 sets on the wallballs. Try to keep your breaks under 10s.
Modifications
800 METER RUN
– Reduce Distance
– 1,000m Row
– 800m Ski
– 2,000m Bike
– 600m Air Run
WALLBALLS
– Reduce Reps/Loading/Target
– Single Dumbbell Thrusters
– Empty Barbell Thrusters
– 75 Air Squats
BAR-FACING BURPEES
– Reduce Reps
– Bar-Facing Burpees (With Step Over)
– Lateral Barbell Burpees
– Regular Burpees
– Calories On Any Machine
CrossFit – Thu, Jul 13
CrossFit Evergreen – CrossFit
CFE INSPIRE
“The opposite of play is not work. The opposite of play is depression.” – Brene Brown
Sometimes along the way, we forget that we love what we do. The choice of words there was intentional.
Suddenly things become a “job”.
Things used to be fun.
It used to excite us.
Now… not so much.
And we ask ourselves that question… ”What happened?”
When we are here, it’s a must to remind ourselves: love is a two-way street. And it takes work to love. Unlike the portrayal in the movies, there’s commitment with hard work, sweat and tears. But through that, if we can see it all the way, is the irreplaceable fulfillment. We must learn, or maybe better said re-learn, to love what we do.
Think back to what excited us the most when we started. What ignited the fire. What wakes us up in the morning. It’s there. Not lost to “work”, and just in need of a rekindling.
What did your first day of CrossFit look like? What made you come back? What made you have the desire to compete?
“Ski Trip” (Time)
For Quality:
5-4-3-2-1
Minutes on Ski Machine
…After Each Round
20 Hollow Rocks
20 GHD Hip Extensions ( OR Superman’s)
20 Bulgarian Split Squats (10 each leg)
20 M&M’s on Bench
For Time
Ski Sub: Row
Supple Thursday Mobility (No Measure)
1:00 Puppy Pose and Frog Legs
2:00 Shoulder Opener (1:00 Each Side)
2:00 Laying Couch Stretch (Each Side)
2:00 Pigeon Pose W/ Wrist Stretch (Each Side)
2:00 Spiderman Hold (Each Side)
1:00 Superman Fly
2:00 Banded Hamstring (Each Side)
CrossFit – Wed, Jul 12
CrossFit Evergreen – CrossFit
CFE INSPIRE
“If you set your bar at “amazing,” it’s awfully difficult to start.” – Seth Godin
Comparing ourselves to others is a double-edged sword.
We always want to learn from our peers and mentors. The inspirational fuel we can draw is endless, and enormously helpful in reaching our goals.
But when we *compare* ourselves to someone who has already reached their success, it can often leave us feeling like we lack the required resources to get started at all. We see their optimal setup surrounding them, and convince ourselves that we need “that” to get there. It can be dismantling. In a devastating way. Often preventing someone from even trying in the first place.
It’s here we need to fight off the obsession of the perfect setup, and remind ourselves of the single resource that matters: simple, hard, work. If we can become obsessed with just that, the rest tends to just fall into place.
The world-class set of golf clubs doesn’t teach a proper swing. Practice does.
When was the last time you caught yourself comparing yourself to someone else? What were you comparing? How did it make you feel?
Push Jerk (Push Jerk
Heavy Single
)
– Barbell can be taken from a rack, blocks, or the floor.
– We recommend making no more than 5 attempts at your heavy single.
– Score: Load
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 Push Jerks @ Light Weight
4 Push Jerks @ Moderate Weight
…Keep climbing until you are ready to attempt your heavy single.
Modifications
– Push Press
– Split Jerks
– Sub Dumbbells
Marco (Time)
3 Rounds for Time
21 Pull-Ups
15 Handstand Push-Ups
9 Thrusters (135/95 lb)
In Honor of U.S. Marine Cpl. Marc T. Ryan, of Gloucester City, New Jersey, died Nov. 15, 2004.
To learn more about Marco click here
U.S. Marine Cpl. Marc T. Ryan, of Gloucester City, New Jersey, died Nov. 15, 2004, from a roadside bomb in Ramadi, Iraq. The 25-year-old was a weapons specialist assigned to the 2nd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force at the Marine Corps Base Camp in Pendleton, California.
– Overview: In this Hero workout, athletes will be challenged by the muscular interference between the hspu and the thrusters. The pull-ups will also contributed to shoulder fatigue as well.
– Pull-Ups: Reps should take 90s or less to complete. These can be performed with or without a kip.
– HSPU: Reps should take 60s or less to complete. These can be performed with or without a kip.
– Thrusters: Reps should take 60s or less to complete. Loading should not exceed 65% of your 1RM thruster.
– Score: Total time
– Let’s aim to complete the pull-ups in 1-4 sets. Choose the break up strategy you can stick to for all 3 rounds.
– Let’s push for 1-3 sets on the handstand push-ups.
– Let’s shoot for 1-2 sets on the thrusters.
– Pick 1 movement you really want to push in this workout. Break up the other 2 movements in a way that will allow you to keep pushing that focus movement.
Modifications
PULL-UPS
– Reduce Reps
– Banded
– Strict
– Ring Rows
– Alternating Dumbbell Plank Rows
HANDSTAND PUSH-UPS
– Reduce Reps
– Use Riser
– Double Dumbbell Push Press
– Push-Ups
THRUSTERS
– Reduce Reps
– Reduce Loading
– Sub Dumbbells
– Sub Kettlebells
– Front Squats
– Push Presses
CrossFit – Tue, Jul 11
CrossFit Evergreen – CrossFit
CFE INSPIRE
“Motivation can get you started. Commitment is what keeps you going.” – Jim Rohn
Motivation feels good.
It makes things feel… easy.
When we’re motivated, productivity just flows. But what’s challenging about it, is that motivation isn’t always there. Let’s be real about it. It’s not an everyday thing. We’re going to have tough days.
We recognize anything in life that’s worth working towards won’t be easy. And it will not be a matter of if, but when, we are challenged and tested to the core. In this moment, motivation may very well not be there for us…. chances are actually highly likely that it won’t be.
What will always be there however, is our commitment.
Our success can be drawn back to the level of commitment to the little things. “Discipline” is not reserved for the military or martial arts – it is our anchor for seeing us through the storm. It will never be a single action that makes us. It’s instead hundreds and thousands of smaller decisions, repeated time and time again, through dedicated commitment.
Let’s be aware of the habits and commitments we hold ourselves to. Whereas motivation is a short-term fix, commitments to daily healthy habits guide us through the inevitable storms.
What are 3 daily habits you consider to be “non-negotiables?” These can be related to anything between training, health, life, relationships, etc. For example, “each day, I complete my 10 minute mobility routine, eat vegetables at every meal, and put screens away 90 minutes before bedtime.” Regardless of feeling motivated or not, your day does not feel complete without these things. If you haven’t formed these habits yet, let’s think of 3 things we can start doing today to help keep you focused on the hard days.
Strict Weighted Ring Dips (4 Rounds for weight)
Strict Weighted Ring Dip
[0:00-15:00]
4 Sets:
8 Strict Weighted Ring Dips
Rest 1-2 Minutes Between Sets
– Reps must be completed unbroken.
– Use a weight belt or squeeze a dumbbell between the feet/legs.
– Athletes can climb in weight each round or use the same weight across.
– Score: Enter weights used for each set.
Warm Up
5 Push-Ups
10s Top of Ring Dip Hold
10s Bottom of Ring Dip Hold
3 Ring Dip Negatives (5s Down)
3 Ring Dips
Modifications
– Banded Ring Dips
– Ring Dip Negatives
– Box Dips
– Bench Dips
– Bar Dips
Triple Bogey (AMRAP – Rounds and Reps)
“Triple Bogey”
3 Rounds x AMRAP 5:
5 Power Cleans M:115/65,Rx:135/85, +:155/105
10 Box Jumps (24”/20”)
15/12 Calorie Echo Bike
Rest 3 Minutes Between Rounds.
– Overview: In this interval style workout, athletes will complete as many rounds and reps of power cleans, box jumps, and calories on the echo bike as they can in 5 minutes before resting for 3 minutes. Each interval, athletes will pick up where they left off on the previous interval (if you finished on the power cleans, you’ll begin on the box jumps).
– Power Cleans: Loading should not exceed 70% of your 1RM power clean. Reps should take 45s or less to complete.
– Box Jumps: Reps should take 30s or less to complete.
– Echo Bike: Calories should take 1:15 or less to complete.
– Score: Total Rounds + Reps
– If going singles on the barbell is more sustainable for you, let’s stick to that game plan throughout. If you think you can touch and go all 5 reps every round, let’s see if we can challenge ourselves with that strategy.
– Find a steady pace on the box jumps. No need to rush here.
– Let’s see if we can complete the echo bike cals in the same amount of time every round.
Modifications
POWER CLEANS
– Reduce Reps
– Reduce Loading
– Sub Dumbbells
– Sub Kettlebells
BOX JUMPS
– Reduce Box Height
– Box Step-Ups
– 30s Effort Any Machine
15/12 CALORIE ECHO BIKE
– Reduce Cals
– 1:00 Time Cap
– 15/12 Cal Assault Bike
– 15/12 Cal Ski
– 15/12 Cal Air Run
– 21/15 Cal Bike Erg or Row
– 200m Run
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