CrossFit Evergreen – CrossFit

CFE INSPIRE

“Most people think they lack motivation when they really lack clarity.” – James Clear

Rowing harder doesn’t help if the boat is headed in the wrong direction.

When was the last time you sat quietly on where you would be in a year from today?

5 years from today?

10 years?

… 20 years?

It’s blurry, and should be. Yet this pivotal step is far too often missed, rushed, or even avoided all together. The result: we climb a ladder to a window we never fully intended to climb into.

This is where working harder meets working smarter.

In this journey, clarity is a weapon. It will bring light to situations where we need patience, and to others where we need action. Our guardrails as we steamroll down the highway, as effort and drive is our strength. We just need to continue to point ourselves in the right direction.

“Overhead Squats” (6 Rounds for weight)

Overhead Squat

On the 1:30 x 6 Sets:
5-5-3-3-1-1

– Start at 75-85% of your 1RM power snatch and build from there.

– Barbell should be taken from a rack.
 
– Score: Enter weights used for each set.
Warm Up

1:00 Bottom Of Air Squat Hold

10 Air Squats

30s Empty Barbell Bottom of Overhead Squat Hold

10 Empty Barbell Overhead Squats

6 Overhead Squats (Light Weight)

4 Overhead Squats (Moderate Weight)

…Keep building (if needed) to 75-85% of your 1RM power snatch in sets of 2-3 reps.

Fighting Words (3 Rounds for reps)

“Fighting Words”

3 Rounds For Total Reps:
1 Minute Chest To Bar Pull-ups
1 Minute Overhead Squats
1 Minute Double Unders
1 Minute Power Snatches
1 Minute Bar-Facing Burpees
1 Minute Rest

Barbell: MRx: 55/35, Rx: 65/45, Rx+: 75/55

– Conditioning Category: Threshold. Athletes should aim to move through this workout at their maximal sustainable pace.

– Chest To Bar: Athletes should be able to complete at least 10 reps each round.  

– Overhead Squats: Athletes should be able to complete at least 12 reps each round. Loading should not exceed 55% of your 1RM OHS.

– Double Unders: Athletes should be able to complete at least 30 reps each round.

– Power Snatches: Athletes should be able to complete at least 12 reps each round.

– Bar-Facing Burpees: Athletes should be able to complete at least 8 reps each round. 

– Score: enter total reps completed each round. Overall score will be the sum total.
– We are going to be able to bank the most reps on the double unders and overhead squats and/or power snatches. Let’s make our main focus on these few movements and choose our pace/strategy on the other movements around this.

– Aim for smaller quick sets on the chest to bar to save the shoulders for the overhead squats.

– Aim for bigger sets of overhead squats ads breaks between sets can get pretty lengthly here.

– Let’s try for 1-3 sets of double unders. We should the mindful of our shoulders as we’ll be moving right to power snatches after this.

– Let’s see if we can hit sets of 3 or more on the power snatches.

– Find a steady pace on the burpees. We don’t need to sprint as we’ll only have a minute to rest and reset before the next round begins.

– There is no programmed rest for transition so let’s transition at the 45-50s mark each minute.

– After the first round, we’ll have goal numbers for each movement. Let’s try to stay within 5 reps on each movement each round.

Modifications

CHEST TO BAR PULL-UPS

– Banded

– Strict

– Chin Over Bar Pull-Ups

– Ring Rows

– Alternating Dumbbell Plank Rows

OVERHEAD SQUATS

– Reduce Loading

– Sub Dumbbell

– Front Squats

– Air Squats

DOUBLE UNDERS

– Practice

– Single Unders

– Plate Hops

– Ski Calories

– Bike Calories

POWER SNATCHES

– Reduce Loading

– Sub Dumbbell(s)

– Kettlebell Swings

BAR-FACING BURPEES

– Bar-Lateral Burpees

– Burpees

– Calorie Bike

– Calorie Row

– Box Jump Overs

Monday Grunt Work (Time)

Grunt Work

3 Rounds For Time (15 Min. Cap)
-9 Strict Ring Dips
-12 Double Dumbbell Box Step Overs (24″/20″)
-21/15 Calorie Ski Erg

Dumbbells: MRx: 25/15, Rx: 35/25, Rx+: 45/35

– The ring dips should take less than 1:30 to complete each round.

– The dumbbell box step-overs should be performed with 2 dumbbells held down by the sides. Both feet should touch the top of the box every rep. Reps should take less than 1:00 to complete each round.

– The ski should take less than 2:00 to complete each round..

– Score: Total time it tales to complete the workout. (15 Min. Cap)
Modifications

STRICT RING DIPS

– Reduce Reps

– Banded Strict Ring Dips

– Box Dips

– Bar Dips

– Kipping Ring Dips

– Push-Ups

DUMBBELL BOX STEP-OVERS

– Reduce Reps/Loading

– Reduce Box Height

– Sub Dumbbell Reverse Lunges

15/12 CALORIE SKI

– Reduce Cals

– 15/12 Echo or Assault Bike

– 21/15 Cal Bike Erg or Row

– 12 Shuttle Runs (25ft. Out + 25ft. Back)

– 15/12 Cal Assault Run

– 200m Run

CrossFit Evergreen – CrossFit

St. Paddy’s Revenge (AMRAP – Rounds and Reps)

The class will divide into two teams for this 20 minute AMRAP.

Each round consists of:
– 80′ side sled drag (sled weight #38) Rx: 93; Rx+: 148
– 10 standing battle rope right arm only
– 10 standing battle rope left arm only
– 10 side elbow plank battle rope right arm only
– 10 side elbow plank battle rope left arm only
– 30 unbroken db biceps curls (10 regular, 10 reverse, 10 hammer) MRx: 15/10; Rx: 20/15; Rx+: 25/20
– Teams will move forward as a team. This means each team member will complete each event before the team moves to the next event.

CrossFit Evergreen – CrossFit

CFE INSPIRE

“Discipline is choosing between what you want now, and what you want most.” — Abraham Lincoln

The desire to seek immediate gratification can be our mortal enemy. It drives us towards the comfortable choice. The safer option, or the compromise.

What we lack in those weak moments is discipline. Discipline is the willingness to stick to goals we set out to do. Emotions and conditions can tempt to sway us, where our discipline can see the temptations for what they are, and make the right decision.

This skill, as it truly is one that we can practice, has been linked many times over to being a critical component of success.

What our emotions drive us towards today, may very well be directly against what we want in the long run. So we must question them. Stacked side by side, here we need to choose. Which one do we want more? There can only be one.

Skill Practice (AMRAP – Reps)

Skill Practice

https://ctstorageprod.blob.core.windows.net/videos-coaching/pistols-scaling.mp4

10 Minutes of Jump Rope or Single Leg Skill Practice  

OPTIONS
* Single Leg Squats – Pistols
* Pull Ups
* Double Unders
* TTB

“Donny” (Time)

“Donny”

21-15-9-9-15-21:

Deadlifts 225 / 155 lb

Burpees

*U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, assigned to the 1st Battalion, 133rd Infantry Regiment, Iowa Army National Guard, based in Waterloo, Iowa, died April 13, 2011, in Laghman province, Afghanistan, of wounds suffered when insurgents attacked his unit using an improvised explosive device. He is survived by his mother and stepfather, Roger and Becky Poock; his father and stepmother, Jeff and Jeanie Nichols; and his brothers, Nick and Joe.

*This is a hero wod. No MRX option today… modify to a smart weight for your skill level %70 of 1RM or less. Wod is designed for 12-20 minutes.

CrossFit Evergreen – CrossFit

CFE INSPIRE

“Integrity is not a noun. It’s a verb.”

Just about everyone “knows” right from wrong. And if one knows right from wrong, they could be said to “have integrity”, as they possess the requisite knowledge. Yet, we know that’s not what real integrity is…

The paradigm shift is as powerful as it is simple: every day we are given the chance to live a life of integrity. For some, this may be the sustainment and building upon yesterday. To others, it’s a new chance. A new chance to begin again, and to change the course of what “was”, to what “is”.

Integrity is an every-day-thing. It’s a lens we live our lives through. Yesterday matters, but not nearly as much as right now.

The Day After (AMRAP – Rounds and Reps)

20 minute AMRAP of:
– 500m row
– 10 bench press MRx: 95/65, Rx: 115/85
– 400m ski
– 50 flutter kicks

Thursday Mobility (No Measure)

Thursday Mobility

1:00 Forward Fold w/Reverse Prayer
1:00 Straddle Forward Fold
1:00 Sumo Squat Twist
1:00 Wrist Stretches  
1:00 Cat/Cow
1:00 Down Dog w/peddle pushes 
1:00 Frog Stretch
1:00 Laying Figure 4

CrossFit Evergreen – CrossFit

CFE INSPIRE

“Seek not good from without; seek it within yourselves, or you will never find it.” – Epictetus

When something goes right, we’re relatively quick to point to actions we took to get there. But when something goes wrong, it’s all too easy for us to do the opposite. To play the “blame game”, where we’re using external events as excuses.

A core tenant of Mental Toughness is responsibility. To accept that we played a role. But the purpose is not to blame ourselves or throw a pity party. The purpose is that it gives us *options*.

When we take responsibility and look within, we now are in control. We can now focus on the moves to make to put ourselves into a better position. It opens our eyes to the path forward. If we do the opposite however, and blame the externals, we have surrendered control. We won’t have any control, as the story we’re telling ourselves is that outside events determine my path.

Responsibility is a weapon. And it only comes from within.

Jerk Complex QFA (Weight)

Jerk Complex

On the Minute x 10 Sets:
1 Push Jerk
1 Split Jerk

– 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.

– Aim for somewhere between 65-75% of your 1RM jerk ()

– Score: Enter weight. Add to notes any weight changes. Try to keep the same weight for all 10 sets
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

5 Split Jerks

Duck, Duck, Goose (Time)

“Duck, Duck, Goose”

2 Rounds For Time:
400 Meter Run ( 1 KM on Bike )
21 Push Jerks
120 Double Unders

Time Cap: 15 Minutes

MRx: 95/55, Rx: 115/75, Rx+: 135/95
– Conditioning Category: Sprinty Threshold. Athletes should aim to move at their highest maximal sustainable pace.

– Run: Should be completed in less than 2:15.

– Push Jerks: Should be completed in less than 1:15. Loading should not exceed 60% of your 1RM push jerk.

– Double Unders: Should be completed in less than 2:30.

– Score: Time it takes to complete the workout. If capped, add 1s for every missed rep.

– Let’s pace the 400m runs in a way that will allow us to hold on for big sets of push jerks and double unders.

– Aim for 1-2 sets on the push jerks.

– If you can hold on for an unbroken set of double unders, let’s do it. If 120 reps is too many for an unbroken set, let’s aim for 2 sets of 60, 3 sets of 40, or 4 sets of 30.

– With this workout only being 2 rounds, we should aim for a slightly more aggressive strategy than we would usually go with.

Modifications

400 METER RUN

– Reduce Distance

– 500m Row

– 400m Ski

– 1,000m Bike

– 300m Air Run

PUSH JERKS

– Reduce Reps/Load

– Sub Dumbbells

– Burpees

DOUBLE UNDERS

– Reduce Reps

– 2:00 of Practice

– 120 Plate Hops

– 180 Single Unders

Grunt Work (Time)

Grunt Work

18-15-12-9-6:
Kettlebell Swings MRx: 35/20, Rx: 53/35, Rx+: 70/53
Dumbbell Lunges MRx: 30/15, Rx: 40/25, Rx+: 50/35

– The kettlebell should be swung all the way overhead. 

– The dumbbell lunges should be performed with 2 dumbbells. You may rest the dumbbells on the shoulders or hold them down at your sides.

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

CrossFit Evergreen – CrossFit

CFE INSPIRE

“Champions don’t blame the tools they’ve been given. Champions sharpen them.”

Abraham Lincoln once wrote that if he had six hours to cut down a tree, he would spend the first four sharpening the axe.

It doesn’t matter where you started, or even where you’ve been. All that matters is two questions. Where do you want to go, and how hard are you willing to work to get there? We have what we need. Everyone does. The separation comes down to who is willing to do the work.

Never whine.

Never complain.

Never make excuses.

Clean Complex QFA (Weight)

Clean Complex

On the Minute x 10 Sets:
1 Power Clean
1 Hang Squat Clean

– Athletes should aim to use the same weight across.

– Both reps should be completed before putting the bar down.
 
– Somewhere between 65-75% of your 1RM clean is a great place to be. (

– Score: Weight. Enter in Notes any weight changes. Remember, try to stay with the same weight for all 10 sets.
Warm Up

With An Empty Barbell:

5 Good Mornings

5 Elbow Rotations

5 Deadlifts

5 Hang Power Cleans

5 Power Cleans

5 Front Squats

5 Hang Squat Cleans

With A Light Weight:

1 Power Clean + 1 Hang Squat Clean

With A Moderate Weight:

1 Power Clean + 1 Hang Squat Clean

…Make more jumps if needed until you reach your working weight.

Lead Foot (3 Rounds for reps)

“Lead Foot” Part 1

AMRAP 4:

27 Calorie Row

27 Burpees

27 CTB Pull-Ups

Rest 4:00

“Lead Foot” Part 2

AMRAP 4:

21 Calorie Row

21 Burpees

21 Toes to Bar

Rest 4:00

“Lead Foot” Part 3

AMRAP 4:

15 Calorie Row

15 Burpees

15 Pull-Ups
– Conditioning Category: Threshold. Athletes should move through each interval at their maximum sustainable pace.

– 1st Interval: Athletes should try to get as close to finishing one round as possible.

– 2nd Interval: Athletes should try to get Into the second round.

– 3rd Interval: Athletes should come close to finishing two rounds.

– Score: Enter rounds + reps completed each round.

GENERAL

– Short work time with a long rest means we should push the pace each round.

– Have a plan on how we are breaking up the pull-ups and toes to bar

– Too slow burpees can zap reps from our scores. Find discomfort and lean into it.

ROW

– We are pushing the pace here, but smooth strong strokes will keep our breathing under control heading into the burpees.

– Flat feet in the straps and an engaged grip will give us a bit more power in our strokes.

PULL-UPS &TOES TO BAR

– We will be fatigued when we get here, so planned breaks ahead of time will get us through these sets quicker than simply going to failure.

Modifications

27/21 | 21/15 | 15/9 CALORIE ROW

– Reduce Cals

– 27/21 | 21/15 | 15/9 Cal Bike Erg

– 20/16 | 15/11 | 10/6 Cal Assault or Echo Bike

– 20/16 | 15/11 | 10/6 Cal Ski

– 20/16 | 15/11 | 10/6 Cal Air Run

– 21 | 15 | 9 Shuttle Runs (25ft. Out + 25ft. Back)

CHEST TO BAR PULL-UPS

– Reduce Reps

– Banded C2B Pull-Ups

– Strict C2B

– Chin Over Bar Pull-Ups

– Feet Elevated Ring Rows

– Alternating Dumbbell Plank Rows

PULL-UPS

– Reduce Reps

– Banded Pull-Ups

– Strict Pull-Ups

– Ring Rows

– Alternating Dumbbell Plank Rows

TOES TO BAR

– Reduce Reps

– Toes To As High As Possible

– Knees To Chest

– 42 Abmat Sit-Ups

– 21 V-Ups