CrossFit – Mon, Apr 17
CrossFit Evergreen – CrossFit
CFE INSPIRE
“I want to see it, before I believe it.”
We are visually oriented people.
We seem to trust our eyes more than our other senses.
It’s why we call our ultimate direction our “vision”. It’s why in the middle of the night, if we think we hear something, we want to take a look before we feel safe enough to fall back asleep. We can hear news through the grapevine, but we doubt it until we see it.
Recognizing this, we can leverage it to our advantage. Many of us will agree that there is power to writing down our goals, and this is why. We begin to believe it that much more. It feels that much more real.
Write down our vision. Write down our goals. Write down anything that is important, not because it’s a mundane task… but because we need to see it, before we believe it.
Front Squat (Front Squat
6 Sets:
Set 1: 6 Front Squats @ 67%
Set 2: 4 Front Squats @ 76%
Set 3: 2 Front Squats @ 85%
Set 4: 6 Front Squats @ 70%
Set 5: 4 Front Squats @ 79%
Set 6: 2 Front Squats @ 88%)
Rest 1 min. Between Sets
– Barbell should come from a rack.
– The weights will climb, then come back down, then climb back up.
– Score: Enter weightused for your heavy set of 2 @ 88%.
WARM UP
1:00 Bottom Of Air Squat Hold
10 Air Squats
30s Empty Barbell Bottom of Front Squat Hold
10 Empty Barbell Front Squats
6 Front Squats (Light Weight)
4 Front Squats (Moderate Weight)
…Keep building (if needed) to 67% in sets of 2-3 reps
“The Admiral” (Time)
“The Admiral”
3 Rounds For Time:
20 Burpee Pull-ups
20 Front Squats
20 Box Jumps (24″/20″)
Time Cap: 20 Minutes
BB-MRx: 105/65, Rx: 135/85, Rx+: 155/105
– This is a repeat workout from 7/13/22.
– Feel: This workout should feel grindy across the board.
– Burpee Pull-Ups: Athletes can jump directly in to the pull-ups, hang then kip, or hang and perform a strict pull-up. All variations are considered Rx. Reps should be completed in 2:00 or less.
– Front Squats: Loading should not exceed 70% or your 1RM front squat. Reps should be completed in 2:00 or less.
– Box Jumps: Athletes can jump or step down today. Reps should take less than 1:30.
– Score: Total time. If capped, add 1s for every missed rep.
– Chip away at the burpee pull-ups at a steady pace. Try to make every rep look the same and take as few steps as possible between the pop up of the burpee and the pull-up.
– Aim to complete the pull-ups in 1-3 sets. Try to push yourself here a bit and hold on for bigger sets.
– Pace the box jumps in a way that allows you to stick to your rhythm on the burpee pull-ups.
– Think of round 1 as the buy-in, round 2 as the workout, and round 3 as the victory lap to help with pacing.
MODIFICATIONS
BURPEE PULL-UPS
– Reduce Reps
– Burpee
– Burpee To Target
– Pull-Ups
– 20 Burpees + 20 Banded Pull-Ups
FRONT SQUATS
– Reduce Loading
– Sub Dumbbells
– Air Squats
BOX JUMPS
– Reduce Box Height
– Box Step-Ups
– Broad Jumps
– 15/12 Cals On Any Machine
CrossFit – Sat, Apr 15
CrossFit Evergreen – CrossFit
Machine progressive warm up (No Measure)
Complete:
– 1 minute ski
– 1 minute Echo Bike
– 1 minute row
After warming up; start slow and gradually increase to a sprint speed.
:30 second max distance ski erg (Distance)
– 1 attempt for max distance in meters
:30 second max distance Echo bike (Distance)
– 1 attempt for max distance in meters
:30 second max distance row (Distance)
– 1 attempt for max distance in meters
100,000 lb Challenge “light” (Weight)
“Weaklings and weak-willed need not attempt this insane challenge!” Men’s health magazine
JUST KIDDING! It’s not 100,000 lbs!
This is a class where you pick the movements, weights (if any, body weight counts, and amount moved).
– 1/2 body weight: any supported movements (sit ups, toes 2 bar, banded pull ups, etc)
– body weight movements: (push ups, burpees, squats, pull ups, etc.)
– any weighted movement = weight (curls, triceps, etc)
– body weight + weighted movement (back squats, etc)
– compound movements: x # of movements (clean & jerk, etc)
20 min. time cap
99,999 is the max weight for score. If higher, put total weight in comments
CrossFit – Fri, Apr 14
CrossFit Evergreen – CrossFit
CFE INSPIRE
“If failure is not an option, neither is success.”
We fear the one who is willing to lose it all. The one who is willing to play full out with no reserves. The one who swings for the fences.
That’s a dangerous person. Dangerous enough… to accomplish something great.
We all have a comfort zone. A status quo. It’s warm, cozy, and familiar. But it’s a box, with a ceiling and walls that we can see and touch. It’s a world that cannot grow further than what it’s already grown to.
If we want to grow, we have to climb out of that world into the unknown. To face that chance that we may fall flat on our face, because we’re walking in new ground. Yet, as much as a “swing and a miss” may sting a bit, there’s something far worse. Worse than any of that is the pain of knowing that we didn’t try.
Life is so short.
There’s no time to bunt.
Let’s swing for the fences.
Back Squat (Back Squat
6 Sets:
Set 1: 8 Back Squats @ 61%
Set 2: 6 Back Squats @ 70%
Set 3: 4 Back Squats @ 79%
Set 4: 8 Back Squats @ 64%
Set 5: 6 Back Squats @ 73%
Set 6: 4 Back Squats @ 82%
Rest 1 Minute Between Sets.
)
– Barbell should come from a rack.
– Pauses between reps are permitted.
– Score: Enter weight used for last set of 4 Reps at 82%
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
8 Back Squats (Light Weight)
6 Back Squats (Moderate Weight)
…Keep building in sets of 4 until you reach 61%
MODIFICATIONS
– Lower The Percentages
– Box Squat
– Front Squat
Have A Nice Day (Time)
“Have A Nice Day”
8 Rounds For Time:
30 Double Unders
10 GHD Sit-Ups OR Weighted AbMat Sit-Ups
7 Thrusters
BB-MRx: 55/35, Rx: 65/45, Rx+: 75/55
Sit-Ups-MRx: Weighted 25/15 Plate, Rx: 35/25 Plate, Rx+: GHD
– Feel: This workout should feel intervals of unbroken GHD Sit-Ups and thrusters with double unders as your recovery.
– Double Unders: Should be completed in less than 1:00 each round.
– GHD: Should be completed in less than :30s each round.
– Thrusters: Loading should not exceed 50% of your 1RM thruster. Reps should be completed in less than 30s each round.
– Score: Total time it takes to complete the workout.
– Aim for unbroken sets on GHDand thrusters.
– Use the double unders to breathe and relax the shoulders as much as possible.
– There are lots of transitions in this workout so set up your workout with all your equipment close together. Focus on making those transitions smooth today.
MODIFICATIONS
DOUBLE UNDERS
– Reduce Reps
– 1:00 Cap
– 1:00 of Practice
– 45 Single Unders
– 30 Plate Hops
GHD
– Reduce Reps
– GHD to Parallel
– Weighted AbMat Sit-Ups
– Regular AbMat Sit-Ups
THRUSTERS
– Reduce Reps/Loading
– Sub Dumbbells
– Air Squats
CrossFit – Thu, Apr 13
CrossFit Evergreen – CrossFit
CFE INSPIRE
“Bread today is better than cake tomorrow” – Chinese Proverb
There is a common misconception about drive. That if we pause to celebrate today, that we will lose our fire for tomorrow. We’ll lose our competitive edge. And we’ll be satisfied with where we are.
Something we want to recognize: Gratitude is not linked to a lack of drive. Or a lack of performance. It’s actually quite the opposite.
There’s a hormone in our brain called dopamine. It’s the “feel good” hormone. And it’s released whenever we hit that big lift, PR that workout, or just do something well. Call it the celebration hormone.
When athletes go wrong here, it’s because they fail to see something:
That dopamine is incredibly, incredibly addicting.
Think back to when you were first starting CrossFit, and let’s say you were in class. You’re thinking and working hard on your technique, and coach walks by and catches you with marked improvement to your form. He/She says – “Hey.. freakin’ nice job there. That’s an incredible improvement!”.
How would you feel? Think about it for a moment. I think we would have felt proud, accomplished, and… eager for the *next one*. The next praise. Because that felt good. And I want that next one. So I’m going to bust my ass even *harder now* to get my technique even better.
Now purely for thought – take the opposite. Pretend you never got that praise, ever. It’s only “not good enough” at all times. Fast forward 2 years. Which athlete is thriving?
Dopamine is a weapon. An absolute weapon. We just need to use it properly. Celebrate today, if for no other reason, than because it will make us even hungrier for tomorrow.
“Trial Run 2” (Time)
8 Rounds For Time:
5 Pull Ups
10 Push Ups
15 Air Squats
20 M&M’s
100m Run
-Work on form and pacing
-30 Min. Time Cap
Cool Down (No Measure)
Standing Forward Bend
Straddle Forward Fold/Arms Extended In Back
Standing Figure Four
Wrist Rolls
Seated Overhead Shoulder Stretch
Child’s Pose
Plank to Scorpion Reach
Lower Back Knees To Side Stretch
Lacrosse Ball
Seated Neck Stretches
CrossFit – Wed, Apr 12
CrossFit Evergreen – CrossFit
CFE INSPIRE
“Your obsessions become your possessions.” – Ed Mylett
The word “obsessed” gets a bad rap.
And there’s indeed some merit to that.
But let’s try to define “to be obsessed” a little further. What it’s not defined by is “hours put in”. That may be correlation, but not causality. One is truly obsessed with something when their passion and fire for “that thing” is so great, that their willpower will see them through even the harshest of storms. Where every other person quits… they push on. To one who is obsessed, failure is simply not an option.
Be obsessed with reaching our dreams.
Be obsessed with becoming a better husband. A better wife.
A better son, a better daughter. A better friend, a better neighbor.
Be obsessed with what we care about the most. Our fiercest willpower, pointed in the right direction, is the most powerful thing in the world.
Bench Press (Bench Press
6 Sets:
8 Bench Press @ 75%
Rest 1 Minute Between Sets.
)
– Barbell should be taken from a rack.
– Athletes are responsible for changing out their weights between sets.
– If you don’t have a spotter, do not use collars on the bar for safety incase you miss a rep.
– Score: Enter weights used for each set in your notes.Overall score will be your lowest weight recorded to incentivize athletes to stick to the given percentage.
WARM UP
10 Push-Ups
10 Empty Barbell Bench Press
5 Reps @ Light Weight
3 Reps @ Moderate Weight
…Keep building (If needed) in sets of 3-4 to 75%.
MODIFICATIONS
– Reduce Percentages
– Floor Press
– Sub Dumbbells
Cinderella (AMRAP – Rounds and Reps)
“Cinderella”
AMRAP 15:
5 Handstand Push-ups
10 Toes to Bar
15 Wallballs MRx : 14/10, Rx: 20/14
– Feel: This workout should feel cyclical. Athletes should be able to stay moving for the entire 15 minutes without getting stuck at any one station.
– HSPU: Reps can be performed with or without a kip. Reps should take less than 20s to complete each round.
– Toes To Bar: Reps should be completed in less than 40s.
– Wallballs: Reps should be completed in less than 1:00.
– Score: Total rounds + reps
– Aim for 1-2 sets on every movement.
– Whatever your break up strategy is in round 1, we want to make sure it’s something that is sustainable throughout the entire 15 minutes.
– Focus on fast transitions here as there will be lots of these over the course of the workout.
MODIFICATIONS
HSPU
– Reduce Reps
– Use Riser
– Double Dumbbell Push Presses
– Pike Push-Ups
– Burpees
TOES TO BAR
– Reduce Reps
– Toes To As High As Possible
– Knees To Chest
– Weighted Sit-Ups
– Sit-Ups
WALLBALLS
– Reduce Reps
– Reduce Loading
– Reduce Target Height
– Single Dumbbell Thrusters
– Empty Barbell Thrusters
– Air Squats
Ski Intervals (Time)
Ski Erg Intervals
1 Round For Time:
600 Meter Ski Erg
400 Meter Ski Erg
200 Meter Ski Erg
Rest 1:1 After Each Set
– This workout is “Tosh Sprints” just on the ski erg (if you’ve done this running interval workout before).
– Athletes will rest the same amount of time the interval took to complete. So if the 200m takes 1:00 you’ll then rest 1:00 before you start up the next interval.
– If you have a watch or phone nearby to hit “lap” on so you can keep track of each interval, this can help keep you pushing the pace each round.
– Score: Total time it takes to complete the workout (including rest).
MODIFICATIONS
200 METER SKI
– 250m Row
– 500m Bike
– 200m Run
– 150m Air Run
400 METER SKI
– 500m Row
– 1000m Bike
– 400m Run
– 300m Air Run
600 METER SKI
– 750m Row
– 1500m Bike
– 600m Run
– 450m Air Run
CrossFit – Tue, Apr 11
CrossFit Evergreen – CrossFit
CFE INSPIRE
“I want to see it, before I believe it.”
We are visually oriented people.
We seem to trust our eyes more than our other senses.
It’s why we call our ultimate direction our “vision”. It’s why in the middle of the night, if we think we hear something, we want to take a look before we feel safe enough to fall back asleep. We can hear news through the grapevine, but we doubt it until we see it.
Recognizing this, we can leverage it to our advantage. Many of us will agree that there is power in writing down our goals, and this is why. We begin to believe it that much more. It feels that much more real.
Write down our vision. Write down our goals. Write down anything that is important, not because it’s a mundane task… but because we need to see it, before we believe it.
Clean and Jerk (Clean & Jerk
6 Sets:
Set 1: 2 Clean & Jerks 82%
Set 2: 2 Clean & Jerks 84%
Set 3: 2 Clean & Jerks 86%
Set 4: 2 Clean & Jerks 84%
Set 5: 2 Clean & Jerks 86%
Set 6: 2 Clean & Jerks 88%
Rest 1 min. Between Sets)
– Reps do not need to be touch and go. Barbell can be set downbetween reps.
– These can be squat or power cleans as well as split or push jerks.
– Score: Enter weights used for each set.
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 reach 82%.
MODIFICATIONS
– Reduce Percentages
– Sub Dumbbells
– Cleans Only
ESPN 8: The Ocho (Time)
“ESPN 8: The Ocho”
8 Rounds For Time:
200 Meter Run
4 Bar Muscle-ups
8 Clean & Jerks
MRx: 85/55, Rx: 95/ 65, Rx+: 115/85
– Feel: This workout should feel like intervals of bar muscle-ups & clean & jerks with a “recovery run” between. The barbell should feel light-moderate and the muscle-ups should be completed in 1-2 sets.
– Run: Less than 1:15 each round.
– BMU: Less than 1:00 each round.
– C&J: Less than 1:00 each round.
– Score: Total time it takes to complete the workout.
– Let’s try to choose a strategy that we can stick to for all 8 rounds.
– Options on the barbell are unbroken sets, quick singles, or a mix of small sets and singles. Choose something you KNOW you can stick with for the whole workout.
– Options on the bar muscle-ups are unbroken or 2 sets. We want to again, pick something we know we can stick with. If you will need to do singles, we highly suggest bringing these reps down to 2 or 3 per round or using a band.
– The run should be paced according to how the other movements feel.
MODIFICATIONS
200 METER RUN
– 250m Row
– 200m Ski
– 500m Bike
– 150m Air Run
– 9 Shuttle Runs (25ft. Out + 25ft. Back)
BAR MUSCLE-UPS
– Reduce Reps
– Banded
– Jumping
– Chest To Bar Pull-Ups
– Pull-Ups
– 4 Burpee To Target (6″)
CLEAN &JERKS
– Reduce Reps/Loading
– Sub Dumbbells
– Cleans Only
– Jerks Only
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