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

Nelson Mandela was sentenced to 27 years in prison.

He had no bed.

He was routinely put in solitary confinement, with no end in sight.

He at one point was thrown into an empty grave, where he was sure he was about to be killed. But was instead, he was urinated on by the prison guards. For their humor.

What he went through is something no human being should ever have to endure.

Yet, to his inauguration ceremony as president of South Africa, he invited one of his former jailers. On another occasion, he invited out to lunch the man who tried to get him sentenced to death (instead of prison). And on his 20th anniversary of his release, Nelson invited a third jailor to dinner with his wife.

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.

– Break up the pull-ups and push-ups from the start as these will likely be the places we will lose the most time on in the later rounds.

– Find a steady pace on the sit-ups and air squats where you’ll never need to stop or slow down.

Warm Up

2 Pull-Ups

3 Push-Ups

4 Sit-Ups

5 Air Squats

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

CrossFit Evergreen – CrossFit

CFE INSPIRE

“Head, Heart, Hands.” – Jim Kwik

Every action originates as a thought in our head. But from there, thoughts of course don’t just materialize into existence in front of us. It doesn’t go “head to hands”. There’s a step between that decides if it’s going to actually happen: heart.

It’s the emotional connection. Our level of buy-in. We could have the most grandiose plan of all time, but if we aren’t bought in with our heart in full… we know it will never work.

It’s less about what we’re doing, and more about why we’re doing it. Our success is less about “which path”, and more about the level of commitment we bring to it.

As we move through our day, let’s consider this concept of Head, Heart, Hands. If we find ourselves struggling with something… a specific career, a relationship, a lifestyle… what is causing it? Are we bought in?

Head, Heart, Hands.

Our reasons are what will reap our results.

Back Squat (Back Squat

Set 1: 5 Back Squats @ 70%
Set 2: 3 Back Squats @ 79%
Set 3: 1 Back Squat @ 88%
Set 4: 5 Back Squats @ 73% 
Set 5: 3 Back Squats @ 82% 
Set 6: 1 Back Squat @ 91% 
Sets 7-9: 3 Sets to Build to Heavy Single

Rest 1-2 Minutes Between Sets.
)

– Barbell should come from a rack.

– Pauses between reps are permitted.

– After set 6, athletes will have 3 sets to keep building toward a heavy single for the day.

– Score: Enter weights used for each set in NOTES. SCORE is your heavy single for the day.

Warm Up

1:00 Bottom Of Air Squat Hold

10 Air Squats

30s Empty Barbell Bottom of Back Squat Hold

10 Empty Barbell Back Squats

6 Back Squats (Light Weight)

3 Back Squats (Moderate Weight)

…Keep building in sets of 2-3 until you reach 70%

Modifications

– Lower The Percentages

– Box Squat

– Front Squat

OuTWOrk Everyone (Time)

“ouTWOrk everyone”

2 Rounds For Time:
800 Meter Run
1,000/900 Meter Row

– Feel: This workout should allow athletes to get outside their comfort zone when it comes to pacing these movements. Athletes should feel as though they can push the run and row a little more than usual.

– Run: Should be completed in less than 5:00.

– Row: Should be completed in less than 5:00.

– Score: Total time it takes to complete the workout.
– Let’s pick one of these movements to really mail it in on.

– If we choose to push the run more, we’ll recover a bit on the rower.

– If we choose to push the row more, we’ll recover on the run.

– This is a workout where we can sort of “test the waters” and see what we are capable of holding, even if it may scare us a little.

Modifications

800 METER RUN

– Reduce Distance

– 1,000m Row

– 800m Ski

– 2,000m Bike

– 600m Air Run

1,000/900 METER ROW

– Reduce Distance

– 800/700m Ski

– 2000/1,800m Bike

– 800m Run

– 600m Air Run

CrossFit Evergreen – CrossFit

Back & Bi’s CrossFit style (AMRAP – Rounds and Reps)

30 minute AMRAP of:

– 10/15 Cal Bike
– db row (both arms) Rx: 10 reps, Rx+ 15 reps
– bb bent over row
– 10/15 cal ski
– db curl (any style, regular, reverse, hammer) Rx: 10 reps, Rx+: 15 reps
– bb curl
– any ab movement

CrossFit Evergreen – CrossFit

CFE INSPIRE

“The purpose of pain is to move us in action, not to make us suffer.” – Tony Robbins

Pain gets a bad rap.

Not in our world.

Pain is a purely a temporary feeling… where suffering is a state of mind.

As Tony Robbins puts it, it’s purpose is to move us forward. It’s leverage. An advantage, and a very powerful one at that. Few things in the world can get a human being to move faster than pain. It’s our body and mind telling us to go.

Pain is mandatory.

Suffering is optional.

Deadlift (AMRAP – Reps)

[All Percentages Based Off 1RM Deadlift] 
1 Set of 5 @ 55%
1 Set of 5 @ 63%
1 Set of 10 @ 68%
1 Set of 10+ @ 68%

Rest 1-2 Minutes Between All Sets.
Score: max reps at 68% 10+

Reps are touch and go, no rest at the bottom.

Hell N Back (Time)

“Hell N Back”

3 Rounds For Time:
400 Meter Run
21 Deadlifts MRx: 115/75, Rx: 155/105, Rx+: 185/135
12 Chest to Bar Pull-ups

Time Cap: 15 Minutes

– Feel: This workout should feel like the classic CrossFit workout “Helen.” The bar should be light enough to question going for unbroken sets and the pull-ups will have athletes feeling their grip.

– Run: The 400m runs should take less than 2:15 each round.

– Deadlifts: The deadlifts should take less than 1:30 each round. Loading should not exceed 60% of your 1RM deadlift. 

– Chest To Bar Pull-Ups: The pull-ups should take less than 1:15 to complete each round.

– Score: Total time it takes to complete the workout. If capped, add 1s for every incomplete rep.
– Let’s run at a pace that allows us to push the inside movements (deads & C2B).

– Aim for 1-2 sets on the deadlifts and 1-2 sets on the pull-ups. We should be mindful that the longer that we hold onto the barbell, the more it is going to impact the grip for the pull-ups.

MODIFICATIONS

400 METER RUN

– Reduce Distance

– 500m Row

– 400m Ski

– 1,000m Bike

– 300m Air Run

DEADLIFTS

– Reduce Reps/Loading

– Dumbbell Deadlifts

– Kettlebells Deadlifts

CHEST TO BAR PULL-UPS

– Reduce Reps

– Banded Chest To Bar

– Strict Chest To Bar

– Pull-Ups

– Ring Rows

– Alternating Dumbbell Plank Rows

Skill Conditioning (AMRAP – Reps)

Skill Conditioning

3 Rounds For Total Reps:
1-2-3 Minute Echo Bike Calories
1 Minute Max Handstand Walk Segments (25ft.)

Total Time: 9 Minutes

– Athletes should aim for the same number of calories per minute. 

– The HSW segments must be completed unbroken to count toward your score.

– Score: Total fully completed HSW segments.

MODIFICATIONS
ECHO BIKE 
– Assault Bike
– Bike Erg
– Ski
– Row
– Run
– Shuttle Runs

HSW SEGMENTS
– Reduce Segments
– Remove Minimum Unbroken Distance
– Sub Dumbbell Overhead Carry
– Wall Walks
– Handstand Shoulder Taps

CrossFit Evergreen – CrossFit

CFE INSPIRE

“We’re so busy watching out for what’s just ahead of us that we don’t take time to enjoy where we are.” – Bill Watterson

There’s a common misunderstanding that if we allow ourselves to feel happy about something, we’ll lose our drive to improve. That in order to reach out goals, we need to hard-wire ourselves 24/7 with thoughts of how improve and develop. Ironically enough, full focus on the future is one of the most self-destructive things we can do to ourselves.

When we celebrate our victories, we feel good. On a biological level, there is a “dopamine” release. By feeling this emotion of accomplishment… we become hungry for more. We crave that next dopamine hit, moving even more aggressively towards that next accomplishment. On the other side, if we constantly deprive ourselves of that dopamine response… we will lose our drive. This is the definition of burnout.

Take a moment today to think about how far you’ve come since last year. And since you’ve started this amazing lifestyle called CrossFit. No leaderboard will ever tell us the full story. While we maintain our fiery state of mind to find the next best version of ourselves, let’s celebrate today.

Fortify (AMRAP – Rounds and Reps)

AMRAP 25:
5 Roll Outs
8 Kettlebell Lunges
10 Kettlebell Swings
15/12 Calorie Row

Kettlebell: MRx: 35/20, Rx: 53/35
– The goal of today’s active recovery is to just move and sweat at a light-moderate intensity.

– Athletes can make this as hard or as easy as they would like. Lunges can be held goblet style or overhead hold.

– Score: Enter total rounds + reps

MODIFICATIONS

ROLL OUTS

– shorten roll distance

– V-Ups

– AbMat Sit Ups

LUNGES

– Reduce Reps

– Reduce Loading

– Air Squats

– Box Jumps/Step Ups

KETTLEBELL SWINGS

– Reduce Reps

– Reduce Loading

– Dumbbell Hang Power Snatches

– Burpees

15/12 CALORIE ROW

– Reduce Calories

– 15/12 Cal Bike Erg

– 12/9 Cal Echo or Assault Bike

– 12/9 Cal Ski

– 12/9 Cal Air Run

– 8 Shuttle Runs

– 200m Run

Mobility 2 (No Measure)

Cat/Cow
Child’s Pose
Child’s Pose Arm Lifts
Slow Scorpions
Shoulder Cars
Seated Figure 4
Hip Cars (Next to Rig)
Bow Stretch (Next to Rig)
Forward Fold
Banded Hamstring/Crossover Stretches
Knees to Chest

CrossFit Evergreen – CrossFit

CFE INSPIRE

“You make a living with what you get. You make a life with what you give.” – Winston Churchill

Think back to a time in your life when you came in clutch for someone. One where your actions made a significant impact on someone’s life. Maybe it was a time where you showed up for a friend in a time of need. But you didn’t just show up… you went above and beyond. Not because of some expected return or alterior motive, but because you believed it was the right thing to do. You genuinely cared.

Think back to that day, and how that made you feel when you saw your impact. Think back to how it felt to know you made a difference. It felt good, didn’t it. Really, damn, good.

Science has shown us that one of the most powerful emotions we can feel, via serotonin, is released in mass at these moments. But what is even more interesting, is that it’s literally contagious. Think back to the last time you saw *someone else* doing something generous. Maybe it was as simple as holding the door open at the store for an elderly customer. Think back to that… how did you feel, witnessing that? Did it make you feel, more generous?

If generosity is contagious, it just needs to be started.

Let it be us.

Be the change we want to see in this world.

Push Jerk (Push Jerk

10 Sets:
2 Push Jerks @ 82% and Build

Rest 1 Minute Between Sets.
)

– Ideally, athletes should use the same weight across.

– Barbell should be taken from a rack.

– Both reps should be completed before re-racking the bar.Athletes can pause in the front rack position between reps if needed.

– Score: Score will be the lightest weightto incentivize athletes to use the same weight across.

WARM UP

20s Handstand Hold

20s Empty Barbell Overhead Hold

5 Empty Barbell Strict Presses

5 Empty Barbell Push Presses

5 Empty Barbell Push Jerks

2 Push Jerks @ Light Weight

2 Push Jerks @ Moderate Weight

…Keep climbing to 82% if needed.

Gainesville (Time)

“Gainesville”

For Time (15 Minute Cap):
600 Meter Run 
3 Rounds of “Cindy”
15 Push Jerks MRx: 95/55, Rx: 135/85, Rx+: 185/135
3 Rounds of “Cindy”
600 Meter Run

1 Round of “Cindy”:
5 Pull-Ups
10 Push-Ups
15 Air Squats
– Feel: Athletes should feel they are able to push the runs and rounds of “Cindy” but will feel challenged by the heavy push jerks in the middle.

– Run: Each run should take less than 4:00.

– “Cindy”: Each round of “Cindy” should take less than 1:00.

– Push Jerks: The loading on the barbell should not exceed 70% of your 1RM push jerk. The barbell should be taken from the floor. Reps should take less than 2:00 to complete.

– Score: Total time it takes to complete the workout. If capped, add 1s for each incomplete rep. Every 100m = 1 Rep.

– Let’s try to push the first run a bit but maybe dial back that pace for the last 100m to prepare for the rounds of “Cindy.”

– Let’s aim for unbroken sets of pull-ups and push-ups on the first 3 rounds of “Cindy.”

– The push jerks are going to feel like a bit of a grind. Let’s see if we can grind these out in 3 sets or less.

– The push-ups on the second 3 rounds of “Cindy” are going to feel slightly more challenging. Taking a quick break or 2 may be needed while the arms are feeling fatigued from the push jerks.

– There is nothing left after the second run so let’s push right through to the finish.

MODIFICATIONS

600 METER RUN

– Reduce Distance

– 750m Row

– 600m Ski

– 1,500m Bike

– 450m Air Run

PULL-UPS

– Reduce Reps

– Strict Pull-Ups

– Banded Pull-ups

– Ring Rows

– Alternating Dumbbell Plank Rows

PUSH-UPS

– Reduce Reps

– Elevate Hands

AIR SQUATS

– Reduce Reps

PUSH JERKS

– Reduce Reps/Loading

– Sub Dumbbells

WallBall Conditioning (Time)

Wallball Conditioning

3 Rounds For Time:
200 Meter Ski Erg
40-30-20 Wallballs MRx: 14/10, Rx: 20/14
– The goal in this workout is to complete the wallballs in as little sets as possible.

– Athletes should be able to complete big sets on the ball. If needed, reduce the reps or the loading of the ball.

– Score: Total time it takes to complete the workout.

MODIFICATIONS

200 METER SKI

– Reduce Distance

– 250m Row

– .5 KMBike

– 200m Run

WALLBALLS

– Reduce Reps/Loading

– Single Dumbbell Thrusters

– Empty Barbell Thrusters

– Air Squats