CrossFit Evergreen – CrossFit

CFE INSPIRE

“If you want to be truly successful at it, you cannot be content with pretty good.” – Tim Grover

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.

CrossFit Evergreen – CrossFit

The blind leading the “more” blind! AKA Groundhog Day or couples therapy (Time)

In teams of 2 do the following: accuracy rowing

– start with 50m (both partners row)

– 100m, 150m, 200m, etc

– rowing partner will be blindfolded (they are all new and you can keep yours)

– other partner will do (a minimum of 10) V-ups while watching to tell partner when to stop

– penalty burpees are assessed for each meter above or below target distance
– 10 air squats to a med ball

– count total number of burpees

– 10 rds 50m to 500m each

CrossFit Evergreen – CrossFit

CFE INSPIRE

“Trade your expectation for appreciation, and the world changes around you” – Tony Robbins

As Tony Robbins quotes, if we can remove expectations from the norm, and replace them with a sense of gratitude, our entire world changes.

Power Clean (Power Clean

Build To A Heavy Set of 5
)

– Reps should be performed touch and go.

– All cleans must be caught above parallel.

– Score: Enter heaviest set of 5.

Modifications

– Hang Power Cleans

– Sub Dumbbells

Nowhere Fast (Time)

“Nowhere Fast”

For Time [8 Minute Cap]:
50 Power Cleans MRx: 75/55, Rx: 115/75, Rx+: 155/105

On the Minute (Starting At The 0:00):
5 Toes to Bar

– Feel: This workout should feel like a grippy sprint. 

– Power Cleans: Loading should not exceed 70% of your 1RM power clean. Athletes should be able to hold onto the bar for touch and go sets for the majority of these reps.

– Toes To Bar: Athletes should be able to complete these reps unbroken every round.

– Score: Total time it takes to complete the 50 power cleans.
– We can approach this workout in 2 ways…we can try to get as many reps as we can in minute 1 and then get what we can in the following minutes or we can aim to complete roughly the same number of reps each minute.

– If your barbell cycling is strong, let’s try for the first option. If we aren’t as strong on the barbell, let’s go for the second option.

– We need to be mindful of our grip here. The longer we hold onto the bar, the more quickly our grip will fatigue. We would suggest doing no more than a set of 15 at a time.

– Let’s see if we can get at least 8 power cleans a minute so that we can be sure that we’ll finish under the time cap.

Modifications

POWER CLEANS

– Reduce Reps

– Reduce Loading

– Sub Dumbbells

TOES TO BAR

– Reduce Reps

– Toes To As High As Possible

– Knees To Chest

– Sit-Ups

– GHDSU

2k Row (Time)

Max Effort 2k Row
– We want to find our maximum sustainable pace here and hold that pace throughout.

– Score: Total time it takes to complete the full 2,000M.

CrossFit Evergreen – CrossFit

CFE INSPIRE

“Most of the time we feel tired not because we’ve done too much, but because we’ve done too little of what makes us come alive.” – Jim Kwik

The times where we are the most unhappy, are the times where we are the most untrue to ourselves. Redefine to ourselves what sets us on fire. What makes us come alive. And literally schedule it on your calendar as if it’s a life-saving doctors appointment. Because in truth… it is.

Ski Bumps (Calories)

Ski Bumps

30 Minute Ski

Every 5:00 minutes break for ski bumps!
– 20 Goblet Squats on the 5:00
– 25 Kettlebell Twists on the 10:00
– 30 American Kettlebell Swings on the 15:00
– 35 AbMat SitUps on the 20:00
– 40 Glute Bridges with kettlebell on the 25:00

Kettlebells- MRx: 35/25, Rx: 52/35

Score: Total Ski Calories
Start with ski erg. Break every 5:00 for accessory work.

Mobility/Stretch (No Measure)

Thursday 30 Mobility

Puppy Pose
Shoulder to Floor    
Wrist Stretches  
Kneeling Front Rack Stretch
Down Dog  
Pigeon Pose
Bow Pose
Happy Baby
Knees To Side Trunk Stretch
Knees To Chest

CrossFit Evergreen – CrossFit

CFE INSPIRE

“Adversity causes some to break. For others, it breaks records.”

Adversity is not in the way to greatness.

Adversity is the way to greatness.

This is the championship mindset.

Shoulder Press (Strict Press

5-5-5-3-3-3-1-1-1

*Start @ 65% & Build
*Rest 1 Minute Between Sets
)

– Barbell should come from a rack.

– Athletes should aim to build each set and finish with a heavy single.

– Score: Enter weight for heaviest set.

Modifications

– Sub Dumbbells

Silly Rabbit (AMRAP – Rounds and Reps)

“Silly Rabbit”

AMRAP 12:
9 Box Jumps (24″/20″)
6 Dumbbell Snatches MRx: 30/15, Rx: 40/25, Rx+: 50/35
3 Strict Handstand Push-ups

– Feel: This workout should feel very cyclical. Athletes should be able to keep moving throughout without getting stuck at any one movement for too long. 

– Box Jumps: Athletes should stand all the way on top of the box. Reps should take less than 30s to complete. Rebounding is not permitted.

– Dumbbell Snatches: These should be power snatches performed with 1 dumbbell. Alternate hands every rep. Reps should take less than 30s to complete.

– Strict HSPU: Set up a tape line that is 30 inches long and 10 inches away from the wall. The hands should remain in contact with this line throughout. Reps should take less than 45s to complete. 

– Score: Total rounds + reps.
– This workout is going to come down to your strict HSPU capacity.

– If you struggle with strict HSPU, let’s hit singles right from the start or bring the reps down so that we aren’t spending more than 45s here. We want to try to keep our rounds relatively the same (time wise) so let’s think about managing that fatigue right from the start. We can pace the box jumps and snatches based on how the HSPU are feeling.

– If strict HSPU are your jam, let’s see how long we can hit unbroken sets for. This workout becomes all about how fast you can move through the snatches and box jumps while maintaining your unbroken sets of HSPU.

Modifications

BOX JUMPS

– Reduce Reps

– Reduce Box Height

– Step-Ups

– 9/7 Cal Bike Erg

– 7/5 Cal Ski

DUMBBELL SNATCHES

– Reduce Reps

– Reduce Loading

– Sub Kettlebell Swings

– Sub Barbell

STRICT HSPU

– Reduce Reps

– Use Riser

– Sub Double Dumbbell Strict Presses

– Sub Pike Push-Ups

– Sub Push-Ups

CrossFit Evergreen – CrossFit

CFE INSPIRE

“As I walked through the door to my freedom, I knew that if I did not leave all the anger, hatred and bitterness behind… I would still be in prison.” Nelson Mandela

When asked why he would do this, why he would invite the very same people that tried to make his life miserable, he replied: “If I did not… I would still be in prison.”

Barbara (Time)

Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*
– Last time we did this workout was 4.13.2022.

– Feel: Athletes should feel like they can always keep moving in this workout without getting too hung up on the pull-ups and/or push-ups when they are tired.

– Note: With this being a benchmark workout, we need to hold ourselves to high standards. Every movement should be performed with with range of motion. Video your workout and see how you did!

– Pull-Ups: Performed in sets of 5 or more. Reps should take less than 1:00 to complete.

– Push-ups: Performed in sets of 5 or more. Reps should take less than 1:30 to complete.

– Sit-Ups: Reps should take less than 1:30 to complete.

– Air Squats: Reps should take less than 1:30 to complete.

– Score: Total time including rest.

Modifications

PULL-UPS

– Reduce Reps

– Banded

– Strict

– Ring Rows

– Alternating Double Dumbbell Plank Rows

PUSH-UPS

– Reduce Reps

– Elevate Hands

ABMAT SIT-UPS

– Reduce Reps

AIR SQUATS

– Reduce Reps