CrossFit – Sat, Jun 24
CrossFit Evergreen – CrossFit
Driving me Crazy!! (AMRAP – Reps)
With only 4 minutes per station, do as many reps as possible of each movement below:
– floor wipers MRx: 65/55; Rx: 95/65; Rx+: 135/95
– 200m ski
– rollouts
– 200m ski
– getup situps 25/15 (plates)
– 200m ski
– bumper curl 25/15
– 200m ski
– bumper tri (overhead) 25/15
– 200m ski
– bumper steering wheel (shoulder/eye level) 25/15
– 200m ski
– use the plate to help you get up from the floor in getup sit-up (if you have difficulty, do the sit-up, stand, and sit back down)
– go as far out as you can with the rollouts
– hold the bumper plate with both hands to do both the curl and tri
– hold the bumper plate with both hands bring up to shoulder level, turn it as far to the right then to the left as you can = one rep.
CrossFit – Fri, Jun 23
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. Choose.
Decisions = Destiny.
Kipping Pull Up Testing (AMRAP – Reps)
Kipping Pull-up Testing
Max Unbroken Kipping Pull-ups
– Reps must be completed unbroken.
– These can be kipping reps or butterfly reps.
– Hanging between reps is permitted. As soon as the feet touch the ground or the hands come off the bar, your set is complete.
– Score: Total reps
Warm Up
10s Hang
5 Kip Swings
1-3 Strict Pull-Ups
2-3 Kipping Pull-Ups
Modifications
– Banded
– Strict
– Ring Rows
– Single Dumbbell Rows (Each Arm)
Deadlift (Deadlift
Heavy Single
)
– Athletes do not need to attempt a PR today, just lift something heavy for a single rep. If you are feeling good and want to go for it, then feel free to do so!
– Score: Load
Warm Up
5 Light Reps
3 Moderate Reps
…Keep hitting singles from here until you reach your heavy single for the day.
Modifications
– Sub Dumbbells
Practical Joker (Time)
“Practical Joker”
10-9-8-7-6-5-4-3-2-1:
Deadlifts MRx:135/75, Rx:185/115,Rx+:225/155
Toes to Bar
Directly Into…
1,000/800 Meter Row
Time Cap: 15 Minutes
– Overview: In the first part of the workout, athletes will complete another classic CompTrain workout (“Joker”) and have their grit and grip stamina challenged. The final row will be a buy-out and a test to see who can lean in and push when feeling tired.
– Deadlifts: Loading should not exceed 70% of your 1RM deadlift. Athletes should be able to get every round completed in 1-2 sets.
– Toes To Bar: Can be broken up as needed today.
– Row: Should take less than 5:00 to complete.
– Score: Total Time
– Athletes can play to their strengths here in this workout. If we are stronger on the barbell, let’s plan to break up the toes to bar. If we are stronger on toes to bar, let’s plan to break up the barbell.
– Once you have cleared the first 3 rounds, you have completed just about half the toes to bar and deadlift reps in the workout. We can use that for motivation and to help us properly break up the first 3 rounds if needed.
– Let’s aim to ramp up our row speed every 200m. We can expect our grip to be tired so let’s really use the legs here.
Modifications
DEADLIFTS
– Reduce Reps
– Reduce Loading
– Sub Dumbbells
– Sub Kettlebells
TOES TO BAR
– Reduce Reps
– Toes To As High As Possible
– Knees To Chest
– Sit-Ups
1,000/800 METER ROW
– Reduce Distance
– 5:00 Time Cap
– 800/600m Ski
– 2,000/1,600m Bike
– 800m Run
– 600m Air Run
CrossFit – Thu, Jun 22
CrossFit Evergreen – CrossFit
CFE INSPIRE
“What is important is seldom urgent, and what is urgent is seldom important.” – Dwight Eisenhower
Dwight Eisenhower lived one of the most productive lives you can imagine. It comes with no surprise that his methods for time management have been studied by many.
He creates for us a divide between two categories – urgent tasks, and important tasks.
Urgent tasks are things that you feel like you need to react to. Emails, phone calls, texts, “the news”. Meanwhile, important tasks are things that contribute to our long-term goals.
Said another way, urgent things often distract us from important things. They attempt to pull the veil over our eyes and *seem* like the things we should be doing right now.
If we can cut the fluff – the wasted minutes – and apply those towards what actually moves us forward… we’re in for a great ride. The opposite is also true. If we get caught up in only the urgent tasks, we can go through a whole day, busy-as-ever, and feel like we got *absolutely nothing* accomplished.
Let’s take note of what we do today with a critical eye. And let’s cut the fluff.
Echo Bike Testing (Calories)
Echo Bike Testing
5 Minute Max Calorie Echo Bike
– Set the echo bike for a target time of 5:00 for the most accurate scoring.
– Girls should be able to complete 10 calories or more per minute. Guys should be able to complete 12 calories or more per minute.
– Score: Total Calories
Warm Up
20s Easy
20s Moderate
20s Fast
Modifications
– Assault Bike
– Bike Erg
– Row
– Ski
– Air Run
– Run
– Shuttle Runs
Heartbreak Hotel (Time)
3 Rounds For Time:
1KM Bike
15 GHD OR Weighted AbMat Sit-Ups
20 American Kettle Bell Swings
25 Mountain Climbers
30 Double Unders (60 Singles)
– Score: Total time
CrossFit – Wed, Jun 21
CrossFit Evergreen – CrossFit
CFE INSPIRE
“If you want to be truly successful at it, you cannot be content with pretty good.” – Tim Grover
“Pretty good” is decent.
“Pretty good” is average.
“Pretty good” checks the box.
“Pretty good”… is the enemy of excellence.
How we do anything is how we do everything… and there is nothing in life that is worth doing half-assed.
Reflecting back on this week, let’s be critical with ourselves. What actions have been “pretty good”? It’s rare for situations to happen just once. We can almost guarantee they are coming around for a second go, and sooner than we think. Let’s take those “pretty goods”… and make them great.
Power Clean (Power Clean
Set 1: 10 Power Cleans @ 61%
Set 2: 8 Power Cleans @ 70%
Set 3: 6 Power Cleans @ 79%
Set 4: 10 Power Cleans @ 64%
Set 5: 8 Power Cleans @ 73%
Set 6: 6 Power Cleans @ 82%
Rest 1 Minute Between Sets)
– Reps should be performed touch and go.
– All cleans must be caught above parallel.
– Weights will climb, come down, then climb back up.
– Score: Enter weight used for heavy set of 6 Reps @82%.
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:
8 Power Cleans
With A Moderate Weight:
6 Power Cleans
…Make more jumps if needed hitting 3-4 reps at a time until you reach 61%.
Modifications
– Hang Power Cleans
– Sub Dumbbells
Mind Eraser (AMRAP – Rounds and Reps)
“Mind Eraser”
AMRAP 20:
7 Power Cleans
7 Burpees
200 Meter Run
BB-MRx: 95/55, Rx: 115/75, Rx+: 135/95
– Overview: In this low rep, high round workout, athletes will be challenged to pick a pace they can sustain throughout the 20 minutes without feeling the need to stop or slow down. Can you make your last round match the timing of the first round?
– Power Cleans: Loading should not exceed 65% of your 1RM power clean. Reps should take less than 45s to complete each round.
– Burpees: These are your regular standard burpees. Reps should take less than 45s to complete each round.
– Run: Each run should take less than 1:15 to complete each round.
– Score: Rounds + Reps
– We can choose to go touch and go on the barbell or complete the power cleans in quick singles.
– Settle into a steady pace on the power cleans.
– Use the 200m runs as your pace. Run at a pace that will allow you to stick to your timing on the inside movements.
Modifications
POWER CLEANS
– Reduce Loading/Reps
– Hang Power Cleans
– Sub Dumbbells
BURPEES
– Reduce Reps
– 1:00 Cap
– 7 Cals On Any Machine
– Push-Ups
200 METER RUN
– 250m Row
– 200m Ski
– 500m Bike
– 150m Air Run
CrossFit – Tue, Jun 20
CrossFit Evergreen – CrossFit
CFE INSPIRE
“If you aim at nothing, don’t worry… we’ll hit it.”
A clear and defined goal seems like an obvious first step. It is however often missed.
It’s not that we don’t have any general goals or directions in mind… it’s that we tend to lack *crystal clear specificity*. We lack concrete intentions. And when we hit the chaotic storm that is life, we don’t have the foundation we need to stand on.
If we have to pause to think about what our goals are, we haven’t yet defined them to the extent we need. Something is missing. They need to come to mind in the blink of an eye, as if it’s a subconscious reaction.
Let it be specific, measurable, and actionable.
“I need to get better with money”, turns into “I will have $40 of each paycheck transferred to my retirement account.” “I want to get fitter”, turns into “I will eat 3 quality meals per day, 6 days per week, and go to the gym on Mon/Tue/Wed, Fri/Sat”. “I want to have better presentation skills”, turns into “I will take the improv class in my city every Monday for the next six weeks”.
Be intentional. Specificity is everything.
Bench Press (Bench Press
4 Sets:
12 Bench Press @ 70% 1RM
Rest 1-2 Minutes Between Sets
)
– Barbell should be taken from a rack.
– If you don’t have a spotter, do not use collars on the bar for safety in case you miss a rep and need to dump the bar.
– All sets should be performed unbroken at the same weight across.
– Score: Enter weights used for each set in notes. Overall score will be the lightest weight to incentivize athletes to stick to the given percentage.
Reboot (4 Rounds for reps)
“Reboot”
4 Rounds For Total Reps:
2 Minutes Echo Bike Calories
2 Minutes Max Reps
2 Minutes Rest
Round 1: Power Snatches MRx:75/45, Rx:95/65
Round 2: Box Jump Overs (24″/20″)
Round 3: Handstand Push-ups
Round 4: Calorie Row
– Overview: In this time based workout, athletes will spend 2 minutes on the echo bike followed by 2 minutes of power snatches, box jump overs, hspu, or calories on the rower. After the 4 working minutes are complete, athletes will rest 2 minutes before beginning the next round. This will be a test to see who can stay moving and accumulate the most reps.
– Power Snatches: Loading should not exceed 55% of your 1rm power snatch. Athletes should able to complete touch and go sets throughout.
– Box Jump Overs: Athletes do not need to stand fully on top of the box.
– Handstand Push-Ups: Athletes should mark a 30 inch line that is 10 inches away from the wall. The hands should stay in contact with this line throughout. Reps can be performed with or without a kip.
– Score: Enter total reps (calories + reps) completed each round. Overall score will be the sum total.
– Aim to complete the same number of calories on the bike each round.
– Athletes can aim to bank lots of reps on the power snatches, box jump overs, and potentially the hspu. Athletes will gain the least amount of reps on the rower.
– As a starting point, athletes can aim for 20+ power snatches, 40+ box jump overs, and 24/20+ calories on the rower. The sou reps will depend on your capacity but as a starting point, we can aim for 20+ reps.
– Smaller, quick sets on the power snatches and hspu may be helpful in managing fatigue and the heart rate.
Modifications
ECHO BIKE
– Assault Bike
– Bike Erg
– Rower
– Ski Erg
– Shuttle Runs
– Air Run
POWER SNATCHES
– Reduce Loading
– Hang Power Snatches
– Dumbbell Power Snatches
– Kettlebell Swings
BOX JUMP OVERS
– Reduce Box Height
– Box Jumps
– Box Step-Overs
– 2 Minutes On Any Machine
HSPU
– Use Riser
– Double Dumbbell Push Press
– Push-Ups
CALORIE ROW
– Assault Bike
– Bike Erg
– Ski Erg
– Shuttle Runs
– Air Run
CrossFit – Mon, Jun 19
CrossFit Evergreen – CrossFit
CFE INSPIRE
“Roses that are left unpruned can become a tangled mess of old and new canes, all competing for air and light.” – Elizabeth Roth
As the rose bush grows, it grows buds. It doesn’t grow like a tree, as its physical size is limited, but the buds keep on coming. To the point where if it grows *too many*, the bush can actually exhaust itself and die.
Ideas are like rose buds. They constantly need to be “pruned” or trimmed. If we don’t trim our ideas, just like the rose bush, we can overwhelm ourselves.
Growth ideas are natural and it’s completely normal (and a very good thing) to have an ample supply. But if we want to reach our full potential, it will require pruning, trimming, and a critical look at what ideas can stay… and what can go.
Back Squat (Back Squat
Set 1: 5 Back Squats @ 70%
Set 2: 5 Back Squats @ 70%
Set 3: 5 Back Squats @ 70%
Set 4: 5 Back Squats @ 70%
Set 5: Max Back Squats @ 70%
Rest 1 Minute Between Sets)
– Barbell should come from a rack.
– Pauses between reps are permitted with the bar held in the back rack position.
– All sets should be performed at the same weight.
– The last set of back squats should be a max set.
– Score: Enter reps completed for your 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)
…Keep building in sets of 2-3 reps until you are reach 70%
Modifications
– Lower The Percentages
– Box Squat
– Front Squat
Helton (Time)
3 Rounds for time of:
800m Run
30 Dumbbell Squat Cleans, 50#
30 Burpees
In honor of U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, GA, was killed September 8th, 2009
To learn more about Helton click here
33 MINUTE TIME CAP
– Overview: In this 3 round triplet, athletes will grind through big sets of dumbbell squat cleans and burpees. Can you complete every round of squat cleans in 2 sets or less?
– Run: Less than 4:30 to complete each round.
– Squat Cleans: Less than 3:00 to complete each round. Perform with a pair of dumbbells. On the front heads of the dumbbells need to touch the floor each rep.
– Burpees: Less than 3:00 to complete each round.
– Score: Total time. If capped, add 1s for every incomplete rep.
– Let’s first focus on our sets on the dumbbell squat cleans. Let’s aim for big sets here.
– If we are a stronger runner, let’s push the pace here a bit and move a bit slower on the burpees.
– If we are stronger at burpees, let’s let’s push the pace here a bit and move a bit slower on the run.
– The easiest place for time to slip away will be on the squat cleans. Let’s really try to push ourselves here and stay focused on keeping our breaks short.
Modifications
800 METER RUN
– Reduce Distance
– 4:30 Time Cap
– 1,000m Row
– 800m Ski
– 2,000m Bike
– 600m Air Run
DUMBBELL SQUAT CLEANS
– Reduce Reps
– Reduce Loading
– Dumbbell Hang Squat Cleans
– Dumbbell Power Cleans
– Dumbbell Front Squats
– Sub Kettlebells
– Sub Barbell
BURPEES
– Reduce Reps
– 3:00 Time Cap
– 30 Calories On Any Machine
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