CrossFit – Tue, Feb 21
CrossFit Evergreen – CrossFit
CFE INSPIRE
“All you need are these: certainty of judgment in the present moment, action for the common good in the present moment, and an attitude of gratitude in the present moment for anything that comes your way.” – Marcus Aurelius
Perception, Good Action, and Gratitude.
Written nearly two thousand years ago, these three disciplines apply to our lives just as much today as back then.
Perception – In 20/20 hindsight, everyone has the right answer. But in the present moment, things can go south. What creates the difference – our emotional state. Control our emotions, and we’ll find clarity of judgment in the present.
Good Action – Perception is one thing, but it’s another to take the leap of action. Square ourselves off to the opportunity in front, and make it count. Every time. We never waste our failures. Worth writing twice, we never waste our failures.
Gratitude – Through the lens of gratitude, everything is a gift. Change this, and the world changes around us.
Josh Open Style (Time)
“Josh”
In a 15 Minute Window…
For Time:
21-15-9 Overhead Squats Mrx: 75/45, Rx:95/65
42-30-18 Pull-ups
In Time Remaining:
Heavy Set of 5 Overhead Squat (From The Floor)
– Conditioning Category: High Threshold + Lift. Athlete should aim to move at their highest maximal sustainable pace in the first part of the workout. They will then complete a lift in the second half of the workout.
– Overhead Squats: Loading should not exceed 60% of your 1RM overhead squat. Athletes should be able to complete each round in 2 sets or less.
– Pull-Ups: Athletes should be able to complete each round of pull-ups in sets of 5 or more.
– Heavy 5 Overhead Squat: Athletes should use the same bar as the one they used for the first part of the workout. Athletes can squat snatch their first rep or they can power snatch, then begin their overhead squats.
– Score: Total time it takes to complete the workout. Log your heavy 5 overhead squat on the next piece (next slide).
– Aim for bigger sets on the overhead squats. Taking breaks on this movement can take about 10 seconds or more before picking up the bar again. Let’s try to minimize these breaks here.
– Your pull-up strategy will come down to your capacity. If you can string together bigger sets while maintaining your big sets on the barbell, let’s do that. If you know your pull-ups tend to break down quickly or they will affect your overhead squats, let’s break these up more. A break on the pull-up bar takes typically less than 10 seconds.
– Transitions will be key here. Be smooth and get each movement started as quickly as possible.
– For the overhead squat portion, let’s have a “safe” weight, a “goal” weight, and a “reach” weight in mind. If you have more time, feel free to hit more lifts between. Typically we want about 1:00 between these attempts. Have your weights laid out and ready to go before you start the workout.
Warm Up
5 Empty Barbell Power Snatches
5 Empty Barbell Squat Snatches
5 Empty Barbell Overhead Squats
Then…
Feel out weights up to your opening set of 5 overhead squats for the second part of the workout. Hit sets of 2-3 reps as you build.
Then…
5 Workout Weight Overhead Squats
5 Pull-Ups
Modifications
OVERHEAD SQUATS
– Reduce Loading
– Reduce Reps
– Sub Single Dumbbell OHS
– Sub Single Kettlebell OHS
– Front Squats
PULL-UPS
– Reduce Reps
– 21-15-9 Strict Pull-Ups
– Banded Pull-Ups
– Ring Rows
– Alternating Dumbbell Plank Rows
Overhead Squat (Overhead Squat
Record Heavy Set of 5 Here
)
– Barbell taken from the floor.
– Squat snatching the first rep will count as your first overhead squat.
– Score: Enter heaviest set of 5.
Beast Accessory (Time)
Beast Accessory
3 Sets of 12 Reps:
A. Barbell Curl
B. Bulgarian Split Squat (Each Leg)
C. GHD Sit Ups
* After each round complete 2 Rope Climbs
This is accessory work. Even though it is for time, do quality work here.
Subs for Rope Climb:
2 Pull Ups, 2 Burpees = 1 Rope Climb
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
Achieve Your Fitness Goals
Flexible membership packages to suit all levels of training to help achieve your fitness goals