CrossFit – Tue, Mar 14
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
CrossFit – Mon, Mar 13
CrossFit Evergreen – CrossFit
CFE INSPIRE
“Remember there’s no such thing as a small act of kindness. Every act creates a ripple with no logical end.” – Scott Adams
How does an echo start?
With a tiny sound. One that in and of itself, might not even be noticeable. But shortly thereafter that soft sound, comes its echo. Still maybe nothing to turn heads. Yet, this echo builds upon its previous. And again. And then again. Before we know it, it’s impossible to ignore.
It’s called the “changing of the echos”, and it starts with a single tiny noise. Will we start one today?
Snatch Complex x 10 (Weight)
Snatch Complex
On the 1:30 x 10 Sets:
1 Snatch High Pull
1 Power Snatch
1 Low Hang Squat Snatch
– We are aiming for athletes to use the same weight across all 10 sets.
– Aim for somewhere between 65-75% of your 1RM snatch ()
– Score: Weight. (incase you need to go up or down at all-put those weights in your notes)
Remember, the goal is to use the same weight for all 10 rounds.
Warm Up
With An Empty Barbell…
5 Snatch Grip Deadlifts
5 Snatch High Pulls
5 Muscle Snatches
5 Overhead Squats
5 Power Snatches
5 Low Hang Squat Snatches
Load up to 65% hitting 1 full complex each time you need to make a jump in weight.
Play Ball QFA (Time)
“Play Ball” QFA
3 Rounds For Time:
10 Power Snatches
20 Box Jump Overs 24″/20″
30 Wallballs MRx: 14/10, Rx: 20/14
Time Cap: 15 Minutes
MRx: 75/45, Rx: 95/65, Rx+: 115/85
– Conditioning Category: Threshold. Athletes should move at their maximal sustainable pace throughout this workout.
– Power Snatches: Loading should not exceed 65% of your 1RM power snatch. Reps should take less than 1:30 to complete each round.
– Box Jump Overs: Rebounding is not permitted. Athletes must step down off the box or jump down and land flat footed. Reps should take less than 1:30 to complete each round.
– Wallballs: Reps should take less than 2:00 to complete each round.
– Score: Total time it takes to complete the workout. If capped, add 1s for every missed rep.
– Some athletes will be able to hold on for unbroken sets of snatches, while others may opt for small sets or singles. Let’s choose the strategy that allows us to stay moving.
– Settle into a steady pace on the box jump overs. This is the only place you will not need your arms so it is okay to pace these out a bit.
– Let’s aim for 4 sets or less on the wallballs. Just like the power snatches, let’s choose a strategy that allows for quick breaks.
– Focus on smooth transitions from movement to movement.
Modifications
POWER SNATCHES
– Reduce Reps/Loading
– Sub Dumbbell(s)
– Sub Kettlebell Swings
BOX JUMP OVERS
– Reduce Reps
– Reduce Box Height
– Box Step-Overs
– 1:00 Effort On A Machine
WALLBALLS
– Reduce Reps
– Reduce Loading
– Sub Single Dumbbell Thrusters
– Empty Barbell Thrusters
– 45 Air Squats
GHD & Bike Accessory (AMRAP – Reps)
AMRAP 8:
40 GHD Sit-ups
40 Calorie Echo Bike
40 GHD Sit-ups
Max Calorie Echo Bike
– Getting to the max cal bike will be challenging. The goal here is to work on our speed and get outside our comfort zone on the GHD and on the bike.
– Score: Total reps completed in the 8 minute window.
Modifications
GHDSU
– Reduce Reps
– Weighted Sit-Ups
– 65 AbMat Sit-Ups
40 CALORIE ECHO BIKE
– Reduce Cals
– 60 Cal Row
– 40 Cal Ski
CrossFit – Sat, Mar 11
CrossFit Evergreen – CrossFit
Get a Grip (Weight)
In teams of two do the following:
1) Finger tip plate hold
2) ski erg (calories)
3) Monkey rope KB hold
4) ski erg
5) Farmers carry (& KB hold)
6) ski erg
7) neutral grip pull up (or dead hang)
8) ski erg
9) 3-way hanging knee raises (left, center, right = 1)
10) ski erg
11) fat bar dead lift hold
12) ski erg
– 2:00 minutes at each station
– 1:00 minuteto switch
– every 15 s = weight used (or body weight were appropriate)
– partners will rotate on ski erg. Each calorie will be added to overall weight score
– if quick you can add weight during the 2 minutes to increase your score. To state the obvious, there are 8 – 15s blocks in every 2 minutes.
– Ex. both partners do fingertip hold at 35 lbs for 2 minutes each. 8 x 35 = 280 x 2 = 560 lbs.
CrossFit – Fri, Mar 10
CrossFit Evergreen – CrossFit
CFE INSPIRE
“You’ll miss the best things if you keep your eyes shut” – Dr. Suess
This quote is worth reading twice.
We are creatures of habit. We enjoy our routines. From the morning rituals, to the way we warm up for a workout, to our regimented diets and food plans.
Although dialing in the routine is a great thing, it’s important that we remind ourselves to “keep our eyes open.” What Dr. Suess’s quote alludes to is an open mind. Even when we feel we’ve found exactly what works for us, we must resist the urge to close our eyes and ears to new ideas.
There is so much to learn, experience, and challenge ourselves with. That is, if we only keep our eyes open to do so.
Always a student.
Power Clean (Power Clean
Build To A Heavy Set of 3
)
– We aren’t necessarily looking to PR today. Just build to something that feels heavy for today.
– Athletes should perform all reps as touch and go.
– Score: Heaviest successful lift.
Tug-O-War (Time)
“Tug-O-War”
5 Rounds For Time:
20 Chest to Bar Pull-ups MRx: Pull Ups
5-4-3-2-1 Clean & Jerks
MRx: 125/75, Rx: 185/115, Rx+: 225 / 155
Time Cap: 15 Minutes
– Conditioning Category: Grind. Athletes will grind through the chest to bar and heavy clean and jerks.
– Chest To Bar: Reps should take 2:00 or less each round.
– Clean &Jerks: Athletes can perform any style clean and any style jerk that they would like. Reps should feel heavy but loading should not exceed 75% of your 1RM clean &jerk.
– Score: Total time it takes to complete the workout. If capped, add 1s for every missed rep.
– The barbell is HEAVY today so let’s plan to break up the chest to bar if we know we are likely to struggle with the loading today.
Sets of 4’s or more works great here each round.
– If you feel confident in the barbell, let’s try to hold on for bigger sets of the chest to bar.
– The clean and jerks will best be cycled in singles.
CHEST TO BAR PULL-UPS
– Reduce Reps
– Banded Chest To Bar
– Pull-Ups
– Ring Rows
– Alternating Dumbbell Plank Rows
CLEAN &JERKS
– Reduce Loading
– Sub Dumbbells
– Cleans Only
CrossFit – Thu, Mar 9
CrossFit Evergreen – CrossFit
CFE INSPIRE
“Don’t bunt. Aim out of the ballpark.” – David Oglivy
One of the most dangerous things we can do in life is to dream too small.
When we dig to the root of what causes this, we find that it’s fear.
We can convince ourselves that it’s too big of a goal. That it’s out of reach. That in and of itself, is the death of the dream. A self-fulfilling prophecy from that point forward, as we can’t accomplish what we can’t believe.
So it starts with that: belief. Belief that we can learn the skills, build the capacity, and hone the craft. Having the dream is only a part of the equation, and it will only come second to having the belief. The belief that you deserve to step up to the plate, and put the ball over the fences.
Spring Training (5 Rounds for reps)
Option B: Active Recovery
8 Rounds:
20s Max Kettlebell Swings 53 / 35 lb
10s Rest
Rest 1 Minute
8 Rounds:
20s Max Burpees Over Rower
10s Rest
Rest 1 Minute
8 Rounds:
20s Max Calorie Row
10s Rest
Rest 1 Minute
8 Rounds:
20s Max Push-ups
10s Rest
Rest 1 Minute
8 Rounds:
20s Max AbMat Sit-ups
10s Rest
– The goal of today’s active recovery is to just move and sweat at a moderate intensity.
– Athletes must complete all 8 rounds of 1 movement before moving onto the next.
– The kettlebell should swing all the way overhead.
– The burpees should be performed laterally to the rower. Athletes should jump over the rower with 2 feet.
– The monitor on the rower does NOT need to be reset between intervals.
– Athletes will rest 1 minute in addition to the 10s rest interval at the end of each of the 8 rounds.
– Score: Enter total reps of each movement completed. Overall score will be total reps.
Warm Up
10s KBS
10s Burpees Over Rower
10s Row
10s Push-Ups
10s Sit-Ups
Modifications
KETTLEBELL SWINGS
– Reduce Loading
– Sub Single Dumbbell Hang Power Snatches
BURPEES OVER ROWER
– Burpee To Target
– Regular Burpees
– Burpee Step-Over The Rower
ROW
– Ski
– Bike Erg
– Assault or Echo Bike
– Air Run
– Shuttle Runs
PUSH-UPS
– Elevate Hands
– Knee Push-Ups
SIT-UPS
– Hollow Rocks
– Hollow Hold
CrossFit – Wed, Mar 8
CrossFit Evergreen – CrossFit
CFE INSPIRE
“There is a reason between listening, and waiting for your turn to speak.” – Simon Sinek
Listening is a skill.
To not “hear” the words of another, but to truly be in the moment. To listen sincerely.
Most listen with the intent to reply. That is, as the other is speaking, they’re already formulating what to say next. In these moments, they are no longer listening. We’ve shifted towards “hearing”.
In conversations today, pay close attention to our thoughts as the other is speaking.
The intention is this:
Listen with the intent to understand.
Not to reply.
Weighted Pull-ups (Weighted Strict Pull-up
Build To A Heavy Set of 3
)
– Use a weight belt or squeeze a dumbbell between the legs.
– Score: Enter heaviest successful set of 3.
Power Play (5 Rounds for reps)
Power Play
https://ctstorageprod.blob.core.windows.net/videos-coaching/wallballs-elbows.mp4
AMRAP 2 x 5 Rounds:
15 Burpee Box Jump Overs (24″/20″)
Max Wallballs MRx: 14/10, Rx:20/14
Rest 2 Minutes Between Rounds.
– The burpees should be performed facing the box.
– Score: Enter total wallballs completed within each AMRAP. Overall score will be the sum total.
Modifications
BURPEE BOX JUMP OVERS
– Reduce Reps
– Reduce Box Height
– Burpee Box Step-Overs
– Burpee To Target
– Regular Burpees
WALLBALLS
– Reduce Loading
– Reduce Target Height
– Sub Empty Barbell Thrusters
– Sub Single Dumbbell Thrusters
– Air Squats
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