CrossFit – Mon, Feb 20
CrossFit Evergreen – CrossFit
CFE INSPIRE
When you hear the name “Babe Ruth”, what’s the first thing that comes to mind?
Hall of Fame home run hitter.
What is not the immediate reaction, is “all-time strikeout leader”. 1,300 strikeouts. A record for three decades he held. It was eventually broken, by another who struck out quite a bit too. Mickey Mantle. A name that would be hard to guess, as he’s right next to Babe Ruth in the hall of fame for his home run hits.
These two didn’t reach their success through the home runs. They reached it through the strike outs. Remove those embarrassing misses… and we would never know their names.
Every missed lift. Every poor competition. Every embarrassing stumble.
It’s bringing us closer.
This is where we get better.
Deadlift (Deadstop Deadlifts
On the 2:00 x 9 Sets:
5-5-5-4-4-4-3-3-3
*Start at 65% & Build
)
– Athletes should aim to build toward a heavy set of 3 for the day.
– Barbell must come to a complete stop on the floor each rep and the hands should remain on the bar until all reps are completed within a set.
– Score: Yourscore will be the heaviest set of 3 Reps the day.
Warm Up
With An Empty Barbell…
10 Good Mornings
10 Back Squats
10 Stiff Legged Deadlifts
Then…
5 Reps @ Light Weight
3 Reps @ Moderate Weight
…Keep building (If needed) in sets of 2-3 reps until you reach 65%.
Dinosaur (Time)
“Dinosaur”
For Time:
45 Toes to Bar
45 Kettlebell Jerks 53 / 35 lb’s
45 Deadlifts 225 / 155 lb
45 Handstand Push-ups
Time Cap: 15 Minutes
KB-MRx: 20/15, Rx: 35/25, Rx+: 53/35
BB-MRx: 155/115, Rx: 195/135, Rx+: 225/155
– Conditioning Category: Grindy Threshold. Athletes should aim to move at their maximal sustainable pace while grinding through this chipper.
– Toes To Bar: Reps should be completed in less than 4:00.
– KB Jerks: Reps should be performed with 2 kettlebells and should be completed in less than 4:00.
– Deadlifts: Loading should not exceed 75% of your 1RM deadlift. Reps should be completed in less than 4:00.
– HSPU: Reps can be performed kipping or strict and should;d be completed in less than 4:00.
– Score: Total time it takes to complete the workout.
– Let’s break the toes to bar in a way that allows for sustainable sets across. 25-20, 20-15-10, 15-10-10-10, 9-9-9-9-9, and quick 5’s are a handful of ways you could approach the 45 reps. Choose the strategy that allows for the quickest breaks.
– Kettlebell jerks can be a challenging movement for athletes due to overhead mobility. Similar to the toes to bar, let’s break these in a way that will make for sustainable sets with short breaks between.
– Let’s aim for slightly bigger sets on the deadlifts than what we did for our jerks.
– When we get to the HSPU let’s see how big we can make our sets. This will depend on your capacity but let’s try to push ourselves here.
Modifications
TOES TO BAR
– Reduce Reps
– Toes To As High As Possible
– Knees To Chest
– GHDSU
– Sit-Ups
KETTLEBELL JERKS
– Reduce Loading
– Sub Dumbbells
– Sub Barbell
DEADLIFTS
– Reduce Loading
– Sub Dumbbells
– Sub Kettlebells
HSPU
– Reduce Reps
– Use 2″ Riser
– Use 5″ Riser
– Double Dumbbell Push Press
– Burpees
– Push-Ups
CrossFit – Sat, Feb 18
CrossFit Evergreen – CrossFit
Quick & Dirty (AMRAP – Reps)
With 18 stations and a 60/30 Tabata clock do the following for reps/calories :
1) row
2) bent arm front 2db felt raises 20/10
3) ski
4) seated 2db Arnold presses 25/15
5) bike (leave the seat down)
6) bent over 2db bent arm fly 25/15
7) row
8) seated 2db alternating front raises 20/10
9) ski
10) standing bb palms up front raises 35/15
11) bike
12) standing bb palms up presses 35/15
13) row
14) kneeling 1db around the world 16/25
15) ski
16) split stance RDL 1-kb 16/25 (90/10)
17) bike
18) roll outs
2)elbows bent at 90
6) same bent over
8) hammer hold
10) bent elbows
14) don’t turn body
16) (90% front foot/10% back foot)
CrossFit – Fri, Feb 17
CrossFit Evergreen – CrossFit
CrossFit Games Open 14.4 and 23.1 RX (Ages 16-54) (AMRAP – Reps)
14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots
30 cleans
20 muscle-ups
F: 14lb ball to 9ft target, 95lb
M: 20lb ball to 10ft target, 135lb
CrossFit Games Open 23.1 Scaled (Ages 16-54) (AMRAP – Reps)
14 minutes of:
60-calorie row
50 hanging knee raises
40 wall-ball shots
30 cleans
20 chin-over-bar pull-ups
F: 10lb ball to 9ft target, 65lb
M: 14lb ball to 10ft target, 95lb
CrossFit Games Open 23.1 Masters RX (Ages 55+) (AMRAP – Reps)
14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots
30 cleans
20 muscle-ups
F: 10lb ball to 9ft target, 65lb
M: 20lb ball to 9ft target, 115lb
CrossFit Games Open 23.1 Teens RX (Ages 14-15) (AMRAP – Reps)
14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots
30 cleans
20 muscle-ups
F: 10lb ball to 9ft target, 65lb
M: 14lb ball to 10ft target, 95lb
CrossFit Games Open 23.1 Foundations (AMRAP – Reps)
14 minutes of:
60 strokes on the rower
50 sit-ups
40 wall-ball shots
30 cleans
20 push-ups
F: 6lb ball to 9ft target, 35lb cleans*
M: 10lb ball to 10ft target, 45lb cleans*
*The load is a suggested starting point.
If you are completing all of the tests in
the foundations division, you are free to
decrease or increase the load as your skill
level allows.
CrossFit – Thu, Feb 16
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.
Cardio Interval Surprise (Time)
Cardio Intervals
AMRAP 2 [Until 150/120 Ski Erg Calories]:
15/12 Calorie Echo Bike
Max Calorie Ski Erg
Rest 1:00 Between AMRAPs
[Time Cap: 30 Minutes]
– The echo bike should take about a minute of each interval, leaving about a minute on the ski erg.
– Averaging around 15/12 cals on the ski each round is a solid place to be.
– Score: Total time it takes to complete 150/120 cals on the ski erg including rest.
Warm Up
2 Rounds:
30s Echo Bike
30s Ski
Modifications
15/12 CALORIE ECHO BIKE
– Reduce Cals
– 1:15 Time Cap
– 15/12 Cal Assault Bike
– 15/12 Cal Ski Erg
– 21/15 Cal Row or Bike Erg
– 15/12 Cal Air Run
– 200m Run
– 15 x 10m Shuttle Run
MAX CALORIE SKI
– Max Cals On Any Machine
– Max Shuttle Runs
– Max Burpees
– Max Box Jumps
CrossFit – Wed, Feb 15
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 might not even be noticeable. But shortly thereafter, that soft sound brings a soft echo. Still, maybe nothing to turn heads. Yet, the echo then builds… doubling, tripling, several times over. 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.
The misnomer is that a big life shift requires the “loudness” to turn heads at the start. Not true. What is important here isn’t the decibel, or the magnitude… but the intention.
Disciplined intention is everything. And we just need to start it.
Jackie Open Style (Time)
“Jackie”
In A 15 Minute Window…
For Time:
1,000 Meter Row
50 Thrusters 45 / 35 lb
30 Pull-ups
In Time Remaining:
Heavy Set of 5 Front Squats
*From The Floor
– Conditioning Category: Sprinty Threshold + Lift. Athletes will move at the highest end of their maximal sustainable pace in part 1. After, they’ll hit a heavy lift.
– Row: Should be completed in less than 4:30.
– Thrusters: Should be completed in less than 4:00. Loading should not exceed 40% of your 1RM thruster.
– Pull-Ups: Should be completed in less than 3:00.
– Front Squat: As soon as you finish “Jackie,” you’ll begin building to your heavy set of 5. The same bar you use for the workout will be the bar you load for the lift. You MAY squat clean and count it as your first front squat rep. Log this score on the next screen.
– Score: Total time it takes to complete the workout. Log your front squat on the next screen.
– The last time we did “Jackie” was 11/12/2018.
– This workout is more of a sprint than it may appear.
– We should aim to row at a pace that is slightly outside our comfort zone but this pacing should not significantly impact our thrusters.
– With an empty bar for the thrusters, let’s aim for BIG sets here. We can aim for 1-3 sets here.
– The pull-ups will come down to your capacity but let’s choose the strategy that allows us to rest the least amount of time. Sets of 3, sets of 5, 8-8-7-7, and 18-12, are all potential options.
– When you finish “Jackie” the legs and the lungs are going to be tired (naturally). Let’s give ourselves 30s or so to recover and get our bar loaded. Having an “easy” lift, and “solid” lift, and a “reach” lift makes it simple to know what to load on the bar. If you are short on time just get what you can!
Warm Up
30s Row
5 Thrusters
3 Pull-Ups
5 Light Front Squats
3 Moderate Front Squats
2 Front Squats @ Opening Weight
Modifications
1,000 METER ROW
– Reduce Distance
– 4:30 Time Cap
– 800m Ski
– 2000m Bike
– 800m Run
– 600m Air Run
THRUSTERS
– Reduce Loading
– Reduce Reps
– Sub Dumbbells
– Sub Wallballs
PULL-UPS
– Reduce Reps
– Banded Pull-Ups
– Strict Pull-Ups
– Ring Rows
– Alternating Dumbbell Plank Rows
Front Squat (Front Squat
Record Heavy Set of 5 Here
)
– Barbell taken from the floor.
– Squat cleaning the first rep will count as your first front squat.
– Score: Enter heaviest set of 5.
Mike’s BDay Bonus (AMRAP – Reps)
Bring Sally Up Push ups!
If you can keep up with the song, and Mike, you get a prize!
Strict, Mike enforced Rx standards apply!
Modifications
Knee Push Ups
Bar Push Ups
Bench Push Ups
CrossFit – Tue, Feb 14
CrossFit Evergreen – CrossFit
CFE INSPIRE
“I was complaining I had no shoes, until I met a man who had no feet.” – Confucius
A short story to share.
A man walked into a shop to order some flowers to be sent as a gift to his mother, living 200 miles away.
As he got out of his car he noticed a young girl sitting on the curb sobbing. He asked her what was wrong and she replied, “I wanted to buy a red rose for my mother. But I only have seventy-five cents, and a rose costs two dollars.” The man smiled and said, “Come on in with me. I’ll buy you a rose.” He bought the little girl her rose and ordered his own mother’s flowers.
As they were leaving he offered the girl a ride home. She said, “Yes, please! You can take me to my mother!” She directed him to a cemetery, where she placed the rose on a freshly dug grave.
The man returned to the flower shop, canceled the gifting order, picked up a bouquet and drove the two hundred miles to his mother’s house.
At times, we can take many such relationships with our family and friends for granted.
Squat Snatch (Squat Snatch
On the 1:30 x 10 Sets:
3-3-3-2-2-2-1-1-1-1
*Start Around 65% & Build
)
– Aim to build in weight over the 10 sets. We’ll build toward a heavy weight here by the last set but we are not necessarily looking to hit a PR.
– Repeating the same weight for multiple sets is totally okay.
– Score: Enter weight used for last set of 1.
Warm Up
With An Empty Barbell…
5 Snatch Grip Deadlifts
5 Snatch High Pulls
5 Muscle Snatches
5 Overhead Squats
5 Hang Power Snatches
5 Hang Squat Snatches
Load up to 65% hitting 1 squat snatch each time you need to make a jump in weight.
Hang Gliding (AMRAP – Rounds and Reps)
“Hang Gliding”
AMRAP 20:
4 Dumbbell Hang Power Snatches (Each Arm)
6 Toes to Bar
24 Double Unders
Dumbbell: MRx: 30/15, Rx: 40/25, Rx+: 50/35
– Conditioning Category: Threshold. Athletes should aim to move at their maximal sustainable pace throughout.
– Dumbbell Hang Snatches: Perform 4 reps on one arm before switching to the other arm and completing 4 reps. Reps should be completed in 30 seconds or less.
– Toes To Bar: Reps should be completed in 45 seconds or less.
– Double Unders: Reps should be completed in 45 seconds or less.
– Score: Total Rounds + Reps.
– In the Open, we typically see some form of a cyclical workout. Here we have a low number of reps each round and we are looking at finishing 10+ rounds. Pacing appropriately will be key.
– Aim for unbroken hang snatches. Your cycle speed can be adjusted as needed based on how you are feeling.
– Aim for 1-2 sets of toes to bar. Choose a break up strategy that you can maintain throughout the entire 20 minute workout.
– See if you can go unbroken on the double unders.
– With lots of transitions, let’s be intentional about moving from movement to movement.
Modifications
DUMBBELL SNATCHES
– Reduce Reps
– Reduce Loading
– Sub Kettlebell Swings
– Sub Barbell
TOES TO BAR
– Reduce Reps
– Toes To As High As Possible
– Knees To Chest
– GHDSU
– Sit-Ups
DOUBLE UNDERS
– Reduce Reps
– 36 Single Unders
– 45s Time Cap
– 45s Effort On Any Machine
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