712, 2019

Sat Ind.WOD 12/7

CrossFit Evergreen – CrossFit

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The 15s’ (Time)

3 rounds of: (4th round is Rx+)

– 15 2- handed OH Tri ext 60/40

– 15 V ups

– 15 pullovers 60/40

– 15 scuba kicks

– 15 db skull crushers 45/30

– 15 db Russian twists 45/30

– 15 bent over row 60/40

– 15 db weighted sit ups 60/40

– 15 push ups

– 15 knee raises

612, 2019


CrossFit Evergreen – CrossFit

“If people knew how hard I worked to achieve my mastery, it wouldn’t seem so wonderful after all.” – Michelangelo

A quote from a man who is recognized as one of the greatest artists of all time.

There’s the intoxicating myth in our society that there is such a thing as natural-born talent. Some kind of mystical factor that leads to such heights of achievement. Yet here he is, Michelangelo himself, expressing his magic secret.

It’s easy to dismiss achievements to factors we can’t control. To say history is by chance. It’s far harder, to admit that it’s another level of true grit and unrelenting effort. To realize that the great Michaelangelo simply worked his ass off.

Greatness is not by chance. It is by choice. Let’s get to work.

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Metcon (AMRAP – Reps)

Teams of 2, AMRAP 30:

150 Meter Row, 1 Burpee Box Jump

150 Meter Row, 2 Burpee Box Jumps

150 Meter Row, 3 Burpee Box Jumps

Box – 24″/20″

512, 2019


CrossFit Evergreen – CrossFit

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Metcon (No Measure)


10 meter shuttle run (20 times)

40 second dead hang

1 minute front plank


Bench Press (5×5)

412, 2019


CrossFit Evergreen – CrossFit

“I attribute my success to this – I never gave, or took, any excuse.” – Florence Nightingale

The terrifying thing about excuses, is that it blinds us to our next move. If we excuse or try to justify a misstep, we at a subconscious level tell ourselves that this is “out of my control”. That this was a fluke, or a chance event, and there’s nothing I could do differently next time.

On the flip side, owning what happens is not about beating ourselves up or throwing pity parties. It’s solely so that we can open our vision on where to go next. To see the lesson in front of us.

Excuses are contagious, and horribly damaging. Let’s take the opposite road, as growth begins with responsibility.

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Low Tide (3 Rounds for reps)


Buy-In: 700 Meter Row

7 Squat Cleans (115/85)

25 Double Unders

Rest 5 Minutes


Buy-In: 500 Meter Row

5 Squat Cleans (135/95)

25 Double Unders

Rest 5 Minutes


Buy-In: 300 Meter Row

3 Squat Cleans (165/115)

25 Double Unders


Double Unders

Reduce Reps

40 Single Unders

20 Seconds of Practice


-Working through 3 fast-paced intervals with 5 minutes of rest between

-On each AMRAP, the row is the buy-in and only happens once

-After finishing the meters on the rower, you will complete as many rounds and reps of squat cleans and double unders

-The score for each interval is total rounds and reps of clean and double unders (row meters do not count towards score)


-General Timeline For Each Buy-In Row:

700 Meters: ~3 Minutes (Leaves 2 Minutes for Cleans & Dubs)

500 Meters: ~2 Minutes (Leaves 3 Minutes for Cleans & Dubs)

300 Meters: ~1 Minute (Leaves 4 Minutes for Cleans & Dubs)

-If short on rowers or space, stagger athletes on opposite 5-minute windows


-With such short time windows, we want to choose a double under rep number or variation that can be completed ideally unbroken


-The weights increase and reps decrease with each interval

-1st Bar: Light Weight that You Can Complete 7 Reps Unbroken During Workout

-2nd Bar: Light-Moderate Weight that You Can Complete 5 Reps in 1-2 Sets During Workout

-3rd Bar: Moderate Weight that You Can Complete 3 Reps as Quick Singles or Small Sets During Workout

312, 2019


CrossFit Evergreen – CrossFit

“Every action you take is a vote for the type of person you wish to become. No single instance will transform your beliefs, but as the votes build up, so does the evidence of your new identity.” – James Clear

If someone has 10 coins, are they rich? Let’s say no.
What if they have 100 coins. Probably not.
What about 1,000 coins?

There is a tipping point. A number where our answer changes to yes. It actually narrows down to a single coin where that takes place.

But… we know it wasn’t *just* the single coin. It was the culmination of the many before. We can apply this same logic to our identity. By itself, walking the shopping cart back to its home isn’t going to change who we are as an individual. By itself, picking up trash outside of the local school isn’t going to either. It’s the culmination, that will. These votes for who we are, seemingly small at the time, add up.

A pitfall in life is when we view instances throughout our day as insignificant. We tell ourselves, “this won’t make a difference”. Yet at the end of the day, just like the single coin, it’s all that matters.

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Strength Test

Finding a cycle benchmark today with the Push Press – a 10RM. Typically we will do our strict gymnastic work on Tuesdays. We will be pushing our weekly work to tomorrow to allow us to push on the barbell today.

Push Press (10RM)


-Setting a weightlifting baseline today with a 10RM Push Press

-Take the bar out of the rack for these reps

-It may be helpful to follow the following sets when building:

1)5-6 Sets: 5-7 Reps

2)2-3 Attempt: 10RM

-Completing several sets of 5-7 reps allows you to gradually build in weight without burning out for your 10RM attempts

-We can aim for 2-3 attempts as 10 reps as the weight starts to get heavier

-Rest as needed between sets to maintain quality


Little Dipper (Time)


Push Jerks (95/65) (Rx+=135/95)

Lateral Barbell Burpee


-Choose a weight for “Little Dipper” that you could complete the 21 reps unbroken when fresh

-This should be a weight you shouldn’t have to break more than twice during the workout

-The barbell will come from the floor here, not from a rack, so that you can burpee over the bar


-There is no need to stand to full extension on the lateral barbell burpees



-Today is a good day to scare yourself a little with large sets on the barbell

-If we minimize sets on the barbell, we maximize time spent moving

-Even if this slows you down a little on the burpees, you’re still going to be moving forward with slow reps on the ground

-Be methodical and breathe overhead on the push jerks

-It’s better to be in control of large sets than to speed through large sets

-Here are a few options to consider:

1) Set of 21: 21, 12-9, 8-7-6 or 7-7-7

2) Set of 15: 15, 8-7, 6-5-4 or 5-5-5

3) Set of 9: 9, 5-4, 4-3-2 or 3-3-3


-Burpee at a pace that allows you not stop and enables you to smash the barbell

-Move nice and controlled for the first 2 rounds, but empty the tank on the last round knowing there is nothing left

212, 2019


CrossFit Evergreen – CrossFit

“Don’t judge each day by the harvest you reap, but rather by the seeds you plant.” – Robert Lewis Stevensen

The definition of success is whatever we make of it.

Many directly link results to success. And the lack thereof, to failure. But what if we reshaped that way of thinking. What we measured success, as the seeds we “plant for tomorrow”? What if we decide that a successful day is deemed so purely by how much we learned?

We can view days as tests.
Or we can view days as opportunities.
Time to go tend to the field.

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Back Squat

Percentages based off of last week’s 5-Rep Heavy.

Set 1: 6 Reps @ 70%

Set 2: 4 Reps @ 76%

Set 3: 2 Reps @ 82%

3 Minutes Rest

Set 4: 6 Reps @ 76%

Set 5: 4 Reps @ 82%

Set 6: 2 Reps @ 88%

3 Minutes Rest

Set 7: 6 Reps @ 82%

Set 8: 4 Reps @ 88%

Set 9: 2 Reps @ 94%


-This is the 1st iteration out of 4 for Back Squat Waves

-Rest as needed between sets, but 3 minutes after each 3rd set

-These percentages are based of your 5RM Back Squat


Flinstones (Time)

2 Rounds: (20 Min Cap)

50 Wallballs (20/14) (Rx+=30/20)

40/30 Calorie Row

30 Toes to Bar

20 Alternating Dumbbell Snatches (40/20) (Rx+=70/50)


Toes to Bar

-Reduce Reps

-Feet as High as Possible (While Maintaining Rhythm)

-Knees to Chest / Waist


-Choose a weight / rep scheme that allows the 50 reps to be completed in 3 minutes or less on the first round (~15 On the Minute)


-Choose a rep scheme or variation that you could complete 15+ reps unbroken when fresh


-You’ll alternate arms every rep for a total of 10 each side

-Choose a weight that allows the 20 reps to be completed under 2 minutes




-With these larger rep schemes, chipping away at manageable sets over the 2 rounds is the name of the game


-Let’s aim to complete the wallballs in 3-5 Sets:

1) 3 Sets: 25-15-10

2) 4 Sets: 20-10-10-10

3) 5 Sets: 5 Sets of 10


-There are two ways to attack the row:

1)Hold a steady, moderate pace and go for bigger sets of toes to bar

2)Try to hold a stronger pace and work through smaller sets of toes to bar


-No matter if you go for bigger sets or smaller sets, pick something that minimizes time spent not moving

-Here are some options:

1) 10 Sets of 3

2) 12-10-8 or 10-10-10

3) 5×6 or 6×5

4) 8-8-7-7

5) 8-7-6-5-4


-There are two ways to approach the dumbbell snatches

1) Steady Singles, Resetting on the Ground: These are more challenging on the muscles because of the dead-stop, but easier on breathing and positioning (20 Sets of 1)

2) Small Touch and Go Sets: Switching hands in the air for touch and go sets is easier muscularly because of the momentum from the top, but can be harder on breathing and positioning (5 Sets of 4, 4 Sets of 5, 2 Sets of 10)

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