CrossFit – Mon, May 22
CrossFit Evergreen – CrossFit
CFE INSPIRE
“True strength is the courage to admit weakness.”
Show me an athlete who is afraid to look bad, silly, or stupid… and I’ll show you back an athlete who will lose every time.
Vulnerability is a hot theme nowadays, and rightfully so.
It’s the first step, and arguably most challenging, in facing our fears. It’s an extension of the “awareness” phase, where we admit to ourselves (and potentially to others), that we have soft spots. And much like many other aspects in life, awareness is everything.
Gone are the days where “toughness” is summarized with gritted teeth and bad attitudes. Real mental toughness is facing the demons, the skeletons in the closet, the soft spots, and going on the attack.
Show me an athlete who is *willing* to look bad, silly, or stupid… and I’ll show you back a very powerful competitor.
Overhead Squat (Overhead Squat
Build To A Heavy Single
)
– 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 single.
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 rep at a time until you reach your heavy single.
Modifications
– Front Squats
– Back Squats
– Single Dumbbell Overhead Squats
Overdrive (Time)
“Overdrive”
10-9-8-7-6-5-4-3-2-1:
Overhead Squats
Burpee Box Jumps (24″/20″)
MRx: 75/45, Rx: 95/65, Rx+: 115/85
– Conditioning Category: Athletes should aim for unbroken overhead squats throughout and pace the burpee box jumps accordingly. Looking for threshold pace here throughout with a little kick at the end.
– Overhead Squats: Loading should not exceed 70% of your 1RM overhead squat. Reps should be completed unbroken each round.
– Burpee Box Jumps: Athletes should face the box during the burpee and fully stand on the top of the box before coming down. Athletes can jump or step down off the box.
– Score: Total time it takes to complete the workout.
– Aim for unbroken overhead squats. If one break is needed in round 8/7 that is okay but let’s make that break quick!
– Pace the burpee box jumps in a way that is sustainable throughout the workout.
– Transitions will be key in this workout.
Modifications
OVERHEAD SQUATS
– Reduce Loading
– Sub Single Dumbbell
– Front Squats
– 2x Air Squats
BURPEE BOX JUMPS
– Reduce Box Height
– Burpee Box Step-Ups
– Burpees Only
– Box Jumps Only
– Burpee Box Jump Overs
Core Trial (No Measure)
3 Rounds For Time:
-15 GHD OR V-Ups
-12/10 Cal Bike
-2 Wall Walks
Modifications
GHD – V-UPS
-AbMat Sit-Ups
BIKE
-Same calories on any other machine
WALL WALKS
-Foot Walks, Hands stay in place
-Plank Hold 1:00
-Mountain Climbers (40)
CrossFit – Sat, May 20
CrossFit Evergreen – CrossFit
Chest & Tri’s CrossFit style (AMRAP – Rounds and Reps)
30 minute AMRAP of:
– 10/15 calories Echo bike
– bench press Rx 10 reps, Rx+ 15 reps UNBROKEN!
– dumbbell flyes UNBROKEN!
– 10/15 calories ski erg
– db tricep kick back (both arms) Rx 10 reps, Rx+ 15 reps UNBROKEN!
– db 2 hand overhead tricep extension UNBROKEN!
– any ab movement
Recommended weights: Women: #55 and #15 db flyes, #20 kick backs, Men: #95 and #25 db flyes, #40 kickbacks record weight in comments
Put unbroken sets in score box and extra sets in comments – work the whole 30 minutes!
CrossFit – Fri, May 19
CrossFit Evergreen – CrossFit
CFE INSPIRE
“It’s not how much we give, but how much love we put into giving.” – Mother Theresa
Imagine we’re moving. And we have two friends, who both extend an offer to help.
The first friend writes us a check for 1,000 dollars to help with the moving expenses. Incredibly generous. The second friend doesn’t offer a dime, but instead comes to our old place, helps us pack up every box, drives with us to the new house, and unpacks everything with us into the early hours in the morning.
Fast forward two weeks later. Both friends call you to ask for a favor. Which friend are we more likely to help?
We would choose the second friend. But why? If we were to try to explain, we collectively would flow to the same, natural response… “Because they would have done it for me.”
Money has relative value. But time is an absolute.
If we want to make a “perishable donation”, give money.
If we want to make an everlasting impact, give time.
Clean and Jerk (Clean & Jerk
Build To A Heavy Double
)
– These can be squat or power cleans as well as split or push jerks. We suggest a squat clean &split jerk.
– Reps do not need to be performed touch and go.The barbell may NOT be dropped after the first clean and jerk. Use control and build your strength!
– Score: Enter heaviest successful attempt of 2.
Warm Up
With An Empty Barbell:
5 Good Mornings
5 Strict Presses
5 Deadlifts
5 Power Cleans
5 Front Squats
5 Squat Cleans
5 Split Jerks
With A Light Weight:
3 Clean & Jerks
With A Moderate Weight:
2 Clean & Jerks
…Keep making weight jumps until you are ready to attempt your heavy double.
Front Squat (Front Squat
Set 1: 8 Front Squats @ 61%
Set 2: 6 Front Squats @ 70%
Set 3: 4 Front Squats @ 79%
Set 4: 8 Front Squats @ 64%
Set 5: 6 Front Squats @ 73%
Set 6: 4 Front Squats @ 82%
Rest 1 Minute Between Sets)
– Barbell should come from a rack.
– Reps should be completed unbroken. It is okay to pause between reps with the bar in the front rack.
– Weights will build up, come back down a bit, then build back up again.
– Score: Enter weight used for heavy set of 4 @ 82%.
modifications
– Reduce Percentages
– Sub Dumbbells
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#
– Conditioning Category: Grindy Sprint
– Loading should not exceed 70% or your 1RM clean &jerk.
– Score: Total time.
– There is really no right or wrong in this workout when it comes to strategy. We just want to stay moving.
Options To Consider:
– All singles
– Knock out a set of 10+ reps then drop to singles
– Alternate between touch and go sets of 3-5 & 3-5 singles
– Sets of 3-5
– Sets of 10
Modifications
CLEAN & JERKS
– Reduce Loading
– Sub Dumbbells
CrossFit – Thu, May 18
CrossFit Evergreen – CrossFit
CFE INSPIRE
Dan Lincoln turned 81 on Monday! Today we celebrate you Dan in Lincoln’s 81!! You rock and your CrossFit family loves you! What a strong and positive example you are!
“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 the “Cone of Learning” (Edgar Dale), 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.
Lincoln’s 81 (Time)
For Time:
BUY IN:
-810m Run or Row
-81 Sec. Plank Hold
-81 Sec. Wall Sit
Into:
-81 Pull Ups
-81 Push Ups
-81 Air Squats
BUY OUT:
-810m Run or Row
-81 Sec. Plank Hold
-81 Sec. Wall Sit
-Buy in and Buy out must be done in order.
-You can accumulate the time for plank and wall sit if you need a break.
-Partition the middle section of pull ups, push ups, air squats how ever you would like. ( 2,4,6 OR 4,6,8 OR 5,10,15….)
-plank can be on hands or elbows.
-Wall Sits should be at parallel.
Normal Substitution apply or you may work on a different skill or abs if needed.
Modifications
RUN OR ROW
-Sub bike 8.10 KM
-Ski 810m
PLANK AND WALL SIT
-Hollow Hold
-Higher squat hold on wall
PULL UPS
-Feet on box
-Banded
PUSH UP
-Bar push ups
-Box or Bench
AIR SQUATS
-Reduce reps
-Go to box or ball
Thursday Mobility (No Measure)
Thursday Mobility
Forward Fold w/Reverse Prayer
Straddle Forward Fold
Sumo Squat Twist
Wrist Stretches
Cat/Cow
Down Dog w/peddle pushes
Frog Stretch
Laying Figure 4
Knees to side trunk stretch
CrossFit – Wed, May 17
CrossFit Evergreen – CrossFit
CFE INSPIRE
“The past is not predictive of the future.”
A short story to share.
Mike is an 18 year old high school student, who has struggled throughout his entire academic career… specifically, with taking tests. But he’s making his way by, just barely, until he reaches the biggest academic test of his life – his SAT’s.
Out of a near 1600, he scores 1480.
Mike returns home to his mother, and with all the love a mother has, questions quietly: how? How on Earth? Are you sure you didn’t cheat? They have dinner together, and celebrate his incredible scores as they talk about college.
From that point forward, Mike decides he is smart after all. After years of consistent skipping, he decides to go to class. He starts consistently scoring A’s, and doesn’t see a C for the remainder of his high school career. He goes onto the Ivy League, and starts a very successful magazine company. Mike grows a multi-million dollar business.
And six years later, he then receives a letter in the mail from the SAT board.
There was a mistake.
The letter reads that the scores were mixed up between him and another student.
As it turned out, Mike actually scored a 740.
People think his own life changed when he got the 1480. It didn’t.
Mike changed his life when he changed his behavior.
The past is indeed real. But the only time it becomes predictive of the future, is if it changes how we act… today.
Power Clean (Power Clean
4 Sets:
Set 1: 5 Power Cleans @ 50%
Set 2: 3 Power Cleans @ 60%
Set 3: 1 Power Cleans @ 70%
Set 4: Max Power Cleans @ 75%
Rest 1-2 Minutes Between Sets.
)
– Reps should be performed touch and go.
– All cleans must be caught above parallel.
– For the final set, athletes should perform a max touch and go set.
– Score: Enter reps completed in the max set, and your weight.
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:
5 Power Cleans
With A Moderate Weight:
3 Power Cleans
…Make more jumps if needed hitting 2 reps at a time until you reach 50%.
Modifications
– Hang Power Cleans
– Sub Dumbbells
Road Kill (Time)
“Road Kill”
3 Rounds For Time:
400 Meter Run
21-15-9 Thrusters
1/.8 KM Echo Bike
BB-MRx: 75/45, Rx: 85/55, Rx+: 95/65
– Overview: Athletes should aim to move at their threshold pace throughout this workout. We’ll push for bigger sets on the barbell today.
– Run: Should be completed in less than 2:15.
– Thrusters: Loading should not exceed 50% of your 1RM thruster. Reps should be completed in 1-2 sets every round. Reps will decrease each round.
– Bike: Should be completed in 2:15 or less. This will read as either 1km or 0.8km on your monitor.
– Score: Total time it takes to complete the workout.
– Let’s make the main focus in this workout to push the thrusters. Aim to hold on for bigger sets than you are typically comfortable holding onto.
– Out of the run and the bike, let’s push the bike a bit more since this will come right after the thruster. We can use the run to recover.
Modifications
400 METER RUN
– Reduce Distance
– 500/400m Row
– 400m Ski
– 1000/800m Bike
– 300m Air Run
THRUSTERS
– Reduce Loading
– Sub Dumbbells
– 2 x Air Squats
1,000/800 METER ECHO BIKE
– Reduce Distance
– 500/400m Row
– 400/300m Ski
– 400m Run
– 300m Air Run
Push-ups (Push-ups
Max Unbroken Set
)
– Athletes will work to failure here.
– Full range of motion will be required. Chest hits the floor in the bottom (not stomach) and elbows full lock out at the top.
– Pausing at the top in a high plank is okay. Resting in a down dog position will not be allowed.
– Score: Total reps
Modifications
– Elevate Hands
– Knee Push-Ups
CrossFit – Tue, May 16
CrossFit Evergreen – CrossFit
CFE INSPIRE
“Your actions speak so loudly that I can’t hear what you’re saying.”
It’s not about what we talk about, but what we tolerate.
When we think of our greatest role models, those we truly look up to in life, there’s a consistent commonality we’ll notice… their action under adversity. They achieved something great, under incredibly hard circumstances. They overcame a specific challenge in their darkest hour. And for that, we remember them.
Our identity isn’t shaped by the good times… but the challenging ones. In those moments, it’ll never be about what we say, but what we do.
Power Snatch (Power Snatch
6 Sets:
Set 1: 2 Snatches @ 79%
Set 2: 2 Snatches @ 81%
Set 3: 2 Snatches @ 83%
Set 4: 2 Snatches @ 81%
Set 5: 2 Snatches @ 83%
Set 6: 2 Snatches @ 85%
Rest 1 Minute Between Sets)
– Athletes must complete these reps unbroken (touch and go).
– Weights will work up, then come back down, then work back up again.
– Score: Enter weightused for for your heavy set of 2 @ 85%.
Warm Up
With An Empty Barbell…
5 Snatch Grip Deadlifts
5 Snatch High Pulls
5 Muscle Snatches
5 Overhead Squats
5 Power Snatches
At A Light Weight…
3 Power Snatches
At A Moderate Weight…
3 PowerSnatches
Keep making weight jumps until you reach 79%.
Jump Around (3 Rounds for reps)
“Jump Around”
AMRAP 5:
50/40 Calorie Row
20 Power Snatches
Max Burpees Over Rower
Rest 3 Minutes
AMRAP 5:
50/40 Calorie Row
20 Power Snatches
Max Bar-Facing Burpees
Rest 3 Minutes
AMRAP 5:
50/40 Calorie Row
20 Power Snatches
Max Burpee Pull-ups
BB-MRx: 75/45, Rx: 85/55, Rx+: 95/65
– Overview: The calories on the rower, number of power snatches and the weight of the power snatch will remain the same throughout this workout. The style of burpee will change each round.
– Row: Calories should be completed in less than 2:30.
– Power Snatches: Should be completed in 3 sets or less. Loading should not exceed 50% of your 1RM snatch.
– Burpee Over Rower: A two foot take off will be required.
– Bar-Facing Burpees: A two foot take off will not be required but athletes will need to JUMP over the bar.
– Burpee Pull-ups: Athletes can kip before the pull-up or jump directly into the pull-up. The height of the bar should be just outside of your reach.
– Score: Total reps of burpees completed each round. Overall score will be the sum total.
– Let’s aim for a hard, yet sustainable pace on the row. Ladies should aim to hold 12+ calories a minute. Guys should aim to hold 15+ cals a minute.
– We should aim for bigger sets on the barbell today with the weight being on the lighter side. Let’s see if we can get these done in 3 sets or less.
– Settle into a steady sustainable pace on the burpees.
Modifications
50/40 CALORIE ROW
– Reduce Cals
– 2:30 Time Cap
– 50/40 Cal Bike Erg
– 40/30 Cal Assault or Echo Bike
– 40/30 Cal Ski or Air Run
– 500m Run
POWER SNATCHES
– Reduce Loading/Reps
– Sub Dumbbell(s)
– Kettlebell Swings
BURPEES OVER ROWER
– Burpee Step Over Rower
– Regular Burpees
– Max Cals On Any Machine
BAR-FACING BURPEES
– Burpee Step Over Barbell
– Regular Burpees
– Max Cals On Any Machine
BURPEE PULL-UPS
– Burpees Only
– Burpee To Target
– Pull-Ups Only
– Ring Rows Only
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