CrossFit – Sat, Jun 17
CrossFit Evergreen – CrossFit
The Alternate Villainous 45 lb workout (AMRAP – Reps)
Max effort for reps/calories of:
(3 minutes of work/ .30s of rest between events)
Rx: 45/35; Rx+:
– bench
– bent over row
– calf raises
– upright row
– skull crushers
– bb curl
– abmat situps
– calorie row
CrossFit – Fri, Jun 16
CrossFit Evergreen – CrossFit
CFE INSPIRE
“Stay committed to your decisions, but stay flexible to your approach.” – Tony Robbins
Is it a change of plan, or a change of vision?
We’re a committed, hungry group. We don’t shy away from discipline… we actually embrace it. And that dedication often shows itself when we set goals. We hard-charge them.
Yet along the way, we will have detours. Sometimes they will be by choice – and sometimes by chance. Regardless, we need the step back to assess what we are feeling. We can beat ourselves up for losing the “original plan”, or we can embrace the new path ahead, well knowing the detour signs are ultimately leading us to where we seek.
Committed to the destination, while flexible on the route.
Squat Snatch (Squat Snatch
Build To A Heavy Touch & Go Double
)
– Both reps should be squat snatches.
– Score: Load
Warm Up
With An Empty Barbell…
5 Snatch Grip Deadlifts
5 Snatch High Pulls
5 Muscle Snatches
5 Overhead Squats
5 Power Snatches
5 Squat Snatches
At A Light Weight…
3 Squat Snatches
At A Moderate Weight…
2 Squat Snatches
Keep making weight jumps until you reach your heavy double.
Modifications
– Power Snatches
– Overhead Squats
– Sub Dumbbell
Quantum Leap (Time)
“Quantum Leap”
10 Rounds For Time:
7 Power Snatches Mx:55/35,Rx65/45,Rx+:75/55
7 Toes to Bar
7 Box Jumps (24″/20″)
Time Cap: 18 Minutes
– Overview: In this 10 round triplet, athletes will be challenged to push the pace while also maintaining average split times. Let’s see if we can make our last round look the same as our first round.
– Power Snatch: Less than 30s to complete. Loading should be light enough to complete unbroken sets every round.
– Toes To Bar: Completed in less than 30s each round.
– Box Jumps: Less than 30s to complete each round. Athletes should fully stand on top of the box each rep.
– Score: Total Time
– Aim for unbroken sets on the barbell each round.
– Let’s break the toes to bar as needed each round. Our grip is going to feel fatigued from the barbell so let’s be mindful of this early on.
– Settle into a steady pace on the box jumps.
Mods
POWER SNATCH
– Reduce Loading
– Reduce Reps
– Dumbbell Snatch
– Kettlebell Swings
TOES TO BAR
– Reduce Reps
– Toes To As High As Possible
– Knees To Chest
– Sit-Ups
BOX JUMPS
– Reduce Reps
– Reduce Box Height
– Box Step-Ups
– Lateral Squat Jumps Over Barbell
CrossFit – Thu, Jun 15
CrossFit Evergreen – CrossFit
CFE INSPIRE
“You’ve got to get up every morning with determination if you’re going to go to bed with satisfaction.” – George Lorimer
“Win the morning, win the day” is something we’ve all heard a couple times.
It’s less, however, about winning the morning, and more about establishing the right habits. The most successful in life routinely draw back to a core staple of set daily habits.
Write a short list of healthy habits you believe push you forward. It could be reading, journaling, “no phone hours”, or anything in between. Where consistency is king, discipline is freedom.
“Cindy’s Got Abs” (Time)
5 Rounds for Time:
5 Pull Ups
10 Push Ups
15 Air Squats
20 AbMat SitUps
Mobility (No Measure)
Cat/Cow
Wrist Stretches
Down Dog
Cobra
Happy Baby
Banded Hamstring Hip Opener
Roll Outs – Calves, Glutes, Quads, Thoracic
Corpse Pose
-Hold each pose for 3-5 deep breaths
CrossFit – Wed, Jun 14
CrossFit Evergreen – CrossFit
CFE INSPIRE
“I would rather die of passion than boredom.” – Vincent Van Gogh
There are times in our lives, whether it be during training, at work, or at home, where we question the choices we’ve made. They tend to arrive shortly after we make an important decision. A form of “buyers remorse”, where we wonder if we’re on the right path.
It is a human condition to seek certainty. We simply want to know we’re clearly on the right path.
But… do we really?
Think back to a moment of *uncertainty*. The first day we first talked to our significant other. The first time we went on a roller coaster ride. The first time we walked into a CrossFit gym.
Uncertainty makes us feel alive. Those moments are etched into our lives, and are some of our fondest memories. If everything was known, expected, and pre-determined… life would be so horribly boring. It wouldn’t be a life at all.
Where others may run from uncertainty, let’s embrace it for what it is, and create the life of memories we’ll look back on.
Bench Press (Bench Press
Build To A Heavy Single
)
– 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.
– Score: Heaviest Successful Single
Warm Up
10 Push-Ups
10 Empty Barbell Bench Press
5 Reps @ Light Weight
3 Reps @ Moderate Weight
…Keep building hitting 1 rep at a time until you reach your heavy single.
Modifications
– Reduce Percentages
– Floor Press
– Sub Dumbbells
“Point Break” (4 Rounds for reps)
“Point Break”
AMRAP 3 x 4 Rounds:
-75 Double Unders
-15 Dumbbell Thrusters Mx: 30/15, Rx 40/25, Rx+: 50/35
-Max Gymnastics Reps
Rest 1 Minute Between Rounds.
Chest to Bars: 1 Point
Bar Muscle-ups: 2 Points
Ring Muscle-ups: 3 Points
– Overview: In this interval style workout, athletes will buy into each AMRAP with 75 double unders and 15 dumbbell thrusters. In the remaining time they will accumulate as many gymnastics reps as they can. Athletes will be rewarded based on the difficulty of the gymnastics.
– Gymnastics Reps: Athletes can switch what type of gymnastics movement they are doing at any time. If you do 5 ring muscle-ups (15 points), 5 bar muscle-ups (10 points), and 5 chest to bar (5 points), you score for that AMRAP would be 30.
– Double Unders: Less than 1:15 to complete.
– Thrusters: Less than 1:00 to complete. Performed with a pair of dumbbells. Reps should be completed in 1-2 sets each round.
– Score: Enter reps (points) accumulated each round. Overall score will be the sum total.
– Let’s aim for unbroken double unders to begin each round.
– If we can hang on for unbroken thrusters, let’s do it in order to maximize our time for the gymnastics. 2 sets works great if you are worried about how the dumbbells may affect your gymnastics.
– The gymnastics will depend on your ability but let’s see if we can hop up and get at least 1 set of ring muscle-ups each round, even if that means only doing 1! From there, we can move to the pull-up bar and get what we can there.
Modifications
DOUBLE UNDERS
– Reduce Reps
– 1:00 Time Cap
– 1.5x Single Unders
– Plate Hops
– 60s Effort On Any Machine
DUMBBELL THRUSTERS
– Reduce Reps
– Reduce Loading
– Sub Kettlebells
– Sub Barbell
– Single Dumbbell Thrusters
– 2 x Air Squats
RING MUSCLE-UPS
– Strict
– Bar Muscle-Ups
– Jumping Ring Muscle-Ups
– Banded Bar Muscle-Ups
– Ring Dips
– Bar Dips
– Chest To Bar Pull-ups
– Double Dumbbell Devil’s Presses
BAR MUSCLE-UPS
– Banded BMU
– Jumping BMU
– Chest To Bar Pull-Ups
– Pull-ups
– Double Dumbbell Devils Presses
CHEST TO BAR PULL-UPS
– Banded
– Strict
– Pull-ups
– Ring Rows
– Alternating Dumbbell Plank Rows
CrossFit – Tue, Jun 13
CrossFit Evergreen – CrossFit
CFE INSPIRE
“What you resist, persists”.
What would you think about if I told you to *not* to think of a pink giraffe?
The same effect takes place if I tell you “don’t slow down” as you start your final 400 meter run in a workout. Our minds don’t operate well when we focus on what not to do. We need to flip the script, and focus on what *to do*.
Turn “don’t slow down” into “I can hold this pace”.
Turn “don’t mess this up” into “focus on a clean jumpshot”.
If our thoughts become words, and those words become actions, we’re going to get what we focus on. So let’s choose wisely.
Hang Power Clean (Hang Power Clean
Build To A Heavy Set of 9
)
– The goal here is to build to something heavier than we’ll use in the workout today. Movement quality is much more important the the loading.
– We suggest no more than 3 attempts at your heavy set of 9.
– Score: Heaviest successful set of 9.
Warm Up
With An Empty Barbell:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Stiff Legged Deadlifts
5 Hang Power Cleans
With A Light Weight:
6 Hang Power Cleans
With A Moderate Weight:
3 Hang Power Cleans
…Hit 3-4 reps as you make your jumps until you are ready to attempt your heavy set of 9.
Modification
– Sub Dumbbell
– Sub Kettlebells
– Block Cleans
Captain Crunch (3 Rounds for calories)
“Captain Crunch”
AMRAP 4:
-3 Rounds of “DT” MRx: 55/45, Rx: 75/55, Rx+: 95/65
-Max Calorie Row
Rest 3 Minutes
AMRAP 4:
-2 Rounds of “DT” MRx: 75/55, Rx: 105/75, Rx+: 135/95
-Max Calorie Row
Rest 3 Minutes
AMRAP 4:
-1 Round of “DT” MRx: 95/75, Rx: 125/95, Rx+: 155/105
-Max Calorie Row
1 Round of “DT”:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
– Overview: In this interval style workout, athletes will buy-in with round(s) of “DT.” In the remaining time, they’ll accumulate as many calories as possible on the rower. The weights will increase each round while the number of rounds will decrease. Can you go unbroken on every round of “DT”?
– “DT” Rounds: Loading on the last barbell should not exceed 65% of your 1RM push jerk. Let’s be sure that the loading of each round allows for unbroken push jerks every round. Each round should take 90s or less.
– Row: The monitor should be set to zero before beginning to pull each AMRAP.
– Score: Total calories completed in each AMRAP.
– “DT” is traditionally broken up by doing 11 deadlifts, drop the bar, 1 deadlift into 8 hang power cleans, drop the bar, 1 hang power clean into 6 unbroken push jerks.
– With the first 2 barbells being lighter that our traditional “DT” weight (155 / 105 lb, we can try to push for some bigger sets than usual. Maybe holding on for unbroken rounds could be a good challenge or maybe just simply taking 1 break on the hang power cleans to save the grip could be an option.
– When we get to the rower, let’s take the first 30s to ramp up our speed. From there, settle into a fast, steady, and sustainable pace.
Modifications
“DT”
– Reduce Loading
– Reduce Reps (9-6-3)
– Sub Dumbbells
– Sub Kettlebells
ROW
– Ski
– Bike
– Air Run
– Shuttle Run
CrossFit – Mon, Jun 12
CrossFit Evergreen – CrossFit
CFE INSPIRE
“To succeed in life, you need three things: a wishbone, a backbone and a funny bone.” – Reba McEntire
Three themes to take into our day.
To have a “wishbone”: Nothing is too great of a task. Nothing is out of reach. Faith (or doubt) are both self-fulling prophecies.
To have a “backbone”: The unbreakable will to give our best, regardless of the circumstances. Through the lens of the growth-mindset, every outcome is an opportunity to become better.
To have a “funny bone”: We do life for one reason: to enjoy it. If we aren’t enjoying what we’re doing, we need to find something else. As Oscar Wilde writes, “Life is too short to take things seriously.” Let’s enjoy the ride.
Overhead Squat (Overhead Squat
Build To A Heavy Set of 3
)
– The barbell should come from a rack.
– We aren’t necessarily looking to PR but if it’s there, go for it!
– We suggest performing no more than 5 attempts.
– Score: Heaviest set of 3.
Warm Up
With An Empty Barbell…
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Strict Press (From Back Rack)
5 Snatch Grip RDL
5 Overhead Squats
With A Light Weight…
5 Overhead Squats
With A Moderate Weight…
3 Overhead Squats
Keep making weight jumps hitting 1-2 reps at a time until you are ready to attempt your heavy set of 3.
Modifications
– Front Squats
– Back Squats
– Single Dumbbell Overhead Squats
“Nancy” (Time)
“Nancy”
5 Rounds For Time:
400 Meter Run
15 Overhead Squats
Rx: 95/65
– Overview: This is a repeat from 7.22.2022. Athletes should aim to complete this workout at their threshold pace. Can you complete every round of overhead squats unbroken?
– Run: Completed in 2:15 or less each round.
– OHS: Loading should not exceed 50% of your 1RM overhead squat. Barbell should be light enough to complete every round in less than 1:00 and in 1-2 sets.
– Score: Time
– If you know you can get the squats done in unbroken sets, this workout is all about how fast you can run while holding onto those unbroken sets.
– If overhead squats are a movement you are working on, run at a pace that will allow you to maximize your sets.
– Fast transitions are key in this workout.
Modifications
400 METER RUN
– Reduce Distance
– 500/400m Row
– 400/300m Ski
– 1000/800m Bike
– 300m Air Run
OVERHEAD SQUATS
– Reduce Reps/Loading
– Single Dumbbell Overhead Squats
– Front Squats
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