1101, 2020

Sat 1/11 WOD

CrossFit Evergreen – CrossFit

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JOK’s beach muscle WOD (Time)

With a 40 min cap, do the following as a team of 2:

– 55 wall ball sit-ups 20/14

then alternate each group counting down from 10 to 1

10,9,8,7,6,5,4,3,2,1 (or 55 of each movement)

– strict press 45/35; Rx+ 65/45 (for all weights)

– push ups

– OH tricep extension 45/35

– barbell curls 45/35

– floor bench press 45/35

– upright row 45/35

– 55 wall ball sit-ups 20/14

1001, 2020


CrossFit Evergreen – CrossFit

“I’ll either find a way, or I’ll make one.” – Hannibal

Said by a man who got elephants to climb a mountain.

Angela Duckworth, a leading expert on the study of “grit”, defines it as follows:

“Passion and sustained persistence applied towards long-term achievement, with no particular concern for rewards or recognition along the way.”

If there is a single attribute that is the closest correlate to success, it may very well be grit.

Grit is very much in line with our definition of “mental toughness”. To give our unconditional best, regardless of the circumstances.

It’s doing the unsexy hard work… when no one’s watching.
It’s refusing to see a “failure” as “defeat”.
It’s refusing to believe that elephants can’t climb mountains… and then proving it.

We look to the past not to seek out what is possible. We look to the past to study ways that have worked before.

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Front Squat

On the Minute x 9:

On the 0: 1 Front Squat @ 78%

On the 1: 1 Front Squat @ 81%

On the 2: 1 Front Squat @ 84%

On the 3: 1 Front Squat @ 81%

On the 4: 1 Front Squat @ 84%

On the 5: 1 Front Squat @ 87%

On the 6: 1 Front Squat @ 84%

On the 7: 1 Front Squat @ 87%

On the 8: 1 Front Squat @ 90%


This is the first of 3 weeks of a incremental build in percentages on front squats waves

Each set will start on the top of the minute

Have your extra plates nearby beforehand, as you’ll have less than 60 seconds to change out weights between sets

Percentages are based off your 1RM Front Squat


Marston (AMRAP – Rounds and Reps)


1 Deadlift (275/200) (Rx+=405/285)

10 Toes to Bar

15 Barbell Facing Burpees

-Honoring Blake Marston, a fellow CrossFitter, on the 5 year anniversary of his passing

-Special Warfare Operator 1st Class William Blake Marston, 31, of Concord, NH died during Navy SEAL parachute training in DeLand, Fla., Saturday, Jan. 10, 2015, at the age of 31. Marston was assigned to an East-coast based SEAL Team and served in the Navy for six years. Marston completed SEAL Training in 2009. He was a member of CrossFit Rife.


-The big thing that sticks out on paper in this workout is the single heavy deadlift to start each round

-This should be a weight that is a little scary and very challenging, but one that allows you to move well without failing any reps

-The goal is not to go prescribed here, rather it is to lift something outside your comfort zone that is heavy for a single rep

-Choose a toes to bar variation that you are capable of completing 20+ reps unbroken when fresh

-You can step or jump out of the burpee, but must takeoff and land with both feet over the bar

901, 2020


CrossFit Evergreen – CrossFit

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Metcon (AMRAP – Reps)

5 Rounds:

1 Minute Mtn Climbers

1 Minute Reverse Lunges

1 Minute Row

1 Minute Kettlebell Swings (53/35)

1 Minute Rest


Upper Body:

1. Puppy Pose: 1 Minute

2. Shoulder to Floor: 1 Minute

3. Wrist Stretches: 1 Minute

Lower Body:

1. Couch Stretch: 2 Minutes Each Side

2. Pigeon Pose: 2 Minutes Each Side

3. Butterfly: 90 Seconds

4. Pike: 1 Minute

5. Straddle: 1 Minute

6. Kneeling Split: 1 Minute

801, 2020


CrossFit Evergreen – CrossFit

“Empathy fuels connection. Sympathy drives disconnection.” – Brene Brown

Sympathy is feeling “sorry” for someone. And although these intentions often come from a good place, it actually further isolates the individual. It creates a deeper divide.

Empathy, on the other hand, is free of judgement. It’s being an sincere listener, present for the individual in relation… but not “diagnosis”. Instead of being there to fix you, it’s being there with you.

Rarely can a response make something better. What can make something better, is connection.

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Push Press

4 Sets of 6

Rest 2 Minutes Between Sets

-The weight stays the same across all 4 sets


Airplane Mode (Time)

2 Rounds:

1,000 Meter Row

50 Wallballs (20/14)

30 Box Jumps (24/20)

-If there is anything we can take away from this workout, it’s getting outside our comfort zone on the wallballs

-Today is a great day to push for large sets on this movement, as it is the only station we would stop moving on

-This may mean trying for unbroken sets, but it could also mean just going with slightly bigger sets than you typically would

-Here are some options on how to approach the 50 wallballs:

1 Set: 50

2 Sets: 25-25 or 30-20

3 Sets: 25-15-10

4 Sets: 20-10-10-10

5 Sets: 10-10-10-10-10

701, 2020


CrossFit Evergreen – CrossFit

“80% of success is showing up.” – Woody Allen

We can become obsessed with achievements. We chase the weightlifting PR, chase the next promotion, chase the next “X”.

As an example, let’s say we’re moving through a 10-Week Snatch program… and things are feeling *great*. We’re 9 weeks in, and we moving so much better than when we started. The same weights we started with feel so, so much easier. What used to be a heavy lift for us is a no-brainer now.

But until we move a single pound over our current PR at the end of the cycle, we don’t allow ourselves to consider that we’re better. And if we test out at Week 10 of the cycle, and do not PR… what would be our immediate reaction?

The paradigm shift is this:
To not view progress as a means to an achievement.
And instead to view progress *as* the achievement.

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Power Clean

On the 1:30 x 5:

-1 Pausing Power Clean

-1 Power Clean

-*2 Second Pause at Knee

-*2 Second Pause in Catch

Set 1: 60%

Set 2: 63%

Set 3: 66%

Set 4: 69%

Set 5: 72%


-Working through 5 sets of this 2-rep power clean complex

-There are two pauses on the first rep, with no pauses on the second rep

-The Pauses: 2 Seconds at the Knee & 2 Seconds in the Catch

-The two reps do not need to be completed ‘touch and go’ – -Percentages are based on your 1RM Power Clean

-Rounds begin on the 0:00 – 1:30 – 3:00 – 4:30 – 6:00


Zoolander (AMRAP – Rounds and Reps)


30 Double Unders

10 Power Cleans (155/105)

30 Double Unders

10 Barbell Facing Burpees

-Choose a barbell weight that you could cycle for 10+ reps unbroken when fresh, knowing you’ll likely opt for quick singles during the workout

-The double under sets are meant to be small, something that will ideally be completed unbroken each time (adjust reps/variations as needed)

-For the bar facing burpees, you can step or jump out of the burpee, but must take off and land with two feet when jumping over the bar

-Your score today is total rounds and reps completed across the 15 minutes

-We can expect to complete somewhere around 5 rounds today


Double Unders

-With small sets of double unders today, let’s aim to complete these in 1-2 sets (30, 15-15, or 20-10)

-One thing that makes a huge difference in a workout with a lot of transitions to and from the rope is making sure to place the rope down neatly

-For Example: Say you were to get 5 rounds and spend 10 seconds gathering your rope every time – that is over a minute and a half lost to simply finding your rope

Power Cleans

-Singles are likley the most consistent option across the board, as we have to come back down to the ground anyways

-The one place you could change your speed is by adjusting the speed between reps

-When deciding on your speed between reps, in the grand scheme of the workout, make sure to find a pace that doesn’t negatively effect the other movements

I-f you do want to ‘touch and go’ these sets, consider the following options:

1 Set: 10

2 Sets: 5-5

3 Sets: 4-3-3

4 Sets: 4-3-2-1

5 Sets: 2’s

Bar Facing Burpees

-The bar facing burpees are very much like the power cleans in that we just want to keep moving forward

-Find a steady pace for these 10 reps that allows you to immediately transition back to your rope for the double unders

-Smooth is fast in this 15 minute workout

601, 2020


CrossFit Evergreen – CrossFit

“Death is one prophecy that hasn’t failed.” – Edmund Wilson

Have you ever been asked, “What would you do if you only had a week to live?”

Few things will snap us to attention like the thought of a terminal illness. The question leaves us considering how different our lives would be if we only had days to live.

But the morbid truth, is that we *all* have a terminal death sentence. It won’t be a matter of if, but when. Let’s not let a day go by, where we allow this thought to wash away to ignorance. We get one shot… let’s make it count.

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Back Squat

Back Squat

Set 1: 4 Reps @ 83%

Set 2: 3 Reps @ 89%

Set 3: 2 Reps @ 95%

3 Minutes Rest

Set 4: 4 Reps @ 89%

Set 5: 3 Reps @ 95%

Set 6: 2 Reps @ 101%

3 Minutes Rest

Set 7: 4 Reps @ 95%

Set 8: 3 Reps @ 101%

Set 9: 2 Reps @ 107%


-All percentages are based off your 5-Rep Heavy Back Squat

-We’ll repeat this 4-3-2 scheme next week at higher percentages

-We’ll re-test our 5-Rep Back Squat in the week that follows


Grim Reaper (2 Rounds for reps)



Overhead Squats (95/65)

Toes to Bar

Rest 5 Minutes



Thrusters (95/65)

Chest to Bar Pull-ups

-In today’s conditioning piece, we’ll work through two 5-minute AMRAPs with 5 minutes of rest between

-Choose lighter barbell weights that you could complete 25+ reps of both movements unbroken when fresh

-The barbell weight is ideally the same for both movements, unless your thruster and overhead squat capacity are drastically different

-Choose gymnastics variations that you could complete 20+ reps of both movements unbroken when fresh

-You could also keep the weights and variations the same and adjust volume:

First AMRAP Example: 15-12-9

Second AMRAP Example: 12-9-6

If you finish the set of 9’s within these windows, you’ll move back to the large opening set

-Your score for each couplet is total number of reps completed



-On both of these AMRAPs, we can look to hold on for large barbell sets and chip away at the gymnastics movements in manageable sets

-Aim to complete each barbell set with no more than 1 break

-A good goal can be to get to around the halfway point and make a decision if you should break or can continue to hold on to the finish

-Quick sets and quick breaks is ideal on the gymnastics movements

-Only go for big gymnastics sets in the first round if you see yourself holding big sets without long breaks in the second and third rounds

-See below for possible break-up strategies for each set


**Set of 21: **21 / 12-9 / 7-7-7 / 7 Sets of 3

Set of 15: 15 / 8-7 / 5-5-5 / 5 Sets of 3

Set of 9: 9 / 5-4 / 3 Sets of 3

Second AMRAP

Set of 15: 15 / 8-7 / 5-5-5 / 5 Sets of 3

Set of 12: 12 / 7-5 / 4-4-4 / 4 Sets of 3

Set of 9: 9 / 5-4 / 3 Sets of 3

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