CrossFit – Mon, Feb 6
CrossFit Evergreen – CrossFit
CFE INSPIRE
“If people knew how hard I worked to achieve my mastery, it wouldn’t seem so wonderful after all.” – Michelangelo
A quote from a man who is recognized as one of the greatest artists of all time.
There’s the intoxicating myth in our society that there is such a thing as natural-born talent. Some kind of mystical factor that leads to such heights of achievement. Yet here he is, Michelangelo himself, expressing his magic secret.
It’s easy to dismiss achievements to factors we can’t control. To say history is by chance. It’s far harder to admit that it’s another level of true grit and unrelenting effort. To realize that the great Michaelangelo simply worked his ass off.
Greatness is not by chance. It is by choice. Let’s get to work.
Snatch Complex 1,2,3 (Weight)
Snatch Complex
For Max Load:
1 Power Snatch
2 Squat Snatches
3 Overhead Squats
– Athletes must hold on and complete the full complex before dropping the bar. If you have to drop use the drop pads. Otherwise control the bar on the way down.
– The Snatches should be performed as touch and go reps without stopping or pausing on the floor.
– If you fail 3 times at any weight, stop there.
– Score: Heaviest Successful Lift.
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
As you load up your weights, hit 1 Power Snatch + 1 Squat Snatch + 1 Overhead Squat until you are ready to make your first attempt at your heavy complex.
When Randy Met Nancy (Time)
“When Randy Met Nancy”
For Time:
75 Power Snatches MRx: 55/35, Rx: 65/45, Rx+: 75/55
Rest 2 Minutes
5 Rounds:
500/400 Meter Row (run)
15 Overhead Squats MRx: 75/45, Rx: 85/55, Rx+: 95/65
Time Cap: 25 Minutes
– For the first portion of the workout, we can approach the snatches in a bunch of different ways: knock out 1 big set followed by smaller sets, start with a set of 15 then chip away at the rest in sets of 10’s, perform the snatches in sets of 5’s all the way throughout, or chip away in any other way you see fit.
– The most important thing to do in the first part is to keep your breaks short. Keep in mind that a big set is likely going to need a longer break than a smaller set.
– In the second part, let’s rowat a pace that allows for unbroken overhead squats.
– The key in the second part is to come from each rowand just pick up the bar. See how smooth your transitions can be here.
Modifications
POWER SNATCH
– Reduce Loading
– Sub Dumbbell(s)
– Kettlebell Swings
500/400 METER ROW
– Reduce Distance
– 400/300m Ski
– 1,000/800m Bike
OVERHEAD SQUATS
– Reduce Loading
– Sub Single Dumbbell
– Barbell Front Squats
– Kettlebell Goblet Squats
CrossFit – Sun, Feb 5
CrossFit Evergreen – CrossFit
CFE INSPIRE
“I attribute my success to this – I never gave, or took, any excuse.” – Florence Nightingale
The terrifying thing about excuses, is that it blinds us to our next move. If we excuse or try to justify a misstep, we at a subconscious level tell ourselves that this is “out of my control”. That this was a fluke, or a chance event, and there’s nothing I could do differently next time.
On the flip side, owning what happens is not about beating ourselves up or throwing pity parties. It’s solely so that we can open our vision on where to go next. To see the lesson in front of us.
Excuses are contagious, and horribly damaging. Let’s take the opposite road, as growth begins with responsibility.
Chest-To-Bar Pull-ups (Chest to Bar Pull-ups
Max Unbroken Chest to Bar Pull-ups)
– Complete 1 set of chest to bar pull-ups for max reps. These can be kipping, butterfly, or strict.
– Score: Total Reps
Warm Up
10 Scap Retractions
5 Kip Swings
1-3 Strict Pull-Ups
2-3 Kipping Pull-Ups
2-3 C2B Pull-Ups
Modifications
– Pull-Ups
– Banded Chest To Bar
– Ring Rows With Feet Elevated
– Barbell Bent Over Rows
Deadlift (Deadlift
Build To A Heavy Single
)
– Athletes should build to something heavy for the day. This does not necessarily mean that you need to go for a PR.
– Score: Enter heaviest successful lift.
Warm Up
With An Empty Barbell…
10 Good Mornings
10 Back Rack Reverse Lunges
10 Stiff Legged Deadlifts
Then…
5 Reps @ Light Weight
3 Reps @ Moderate Weight
…Keep building (If needed) in sets of 1-2 reps until you are ready to attempt your heavy single.
Individuals Quarterfinals 21.1 (Time)
“Individual Quarterfinals 21.1”
3 Rounds:
10 Strict Handstand Push-ups
10 Dumbbell Hang Power Cleans
50 Double Unders
[After 3 Rounds, Rest 1 Minute]
3 Rounds:
10 Kipping Handstand Push-ups
10 Dumbbell Shoulder to Overhead
50 Double Unders
Dumbbells: Mrx: 30/15, Rx: 40/25, Rx+: 50/35
Time Cap: 10 Minutes
– This workout was completed on 4.9.21 for individual quarterfinal athletes only.
– Conditioning Category: Sprint. Athletes will move as quickly as possible through each part of this workout.
– Strict HSPU: Should take less than :45s each round.
– DB Movements: Complete both movements with 2 dumbbells. Reps should be able to be completed in 1-2 sets in less than :45s.
– Double Unders: Reps should take less than 1:00 to complete each round.
– Kipping HSPU: Should take less than :45s each round.
– Total time it takes to complete the workout (including rest). If capped, add 1s for every missed rep.
– The separator in this workout is the handstand push-ups. Treat these as if you are doing 30 strict handstand push-ups for time, resting 1:00 and then doing 30 kipping handstand push-ups for time. 1-2 sets each round is a great goal to have however, if you feel a sticky rep approaching, let’s break before we get there.
– We can cycle the dumbbell hang power cleans in 2 ways. The hang muscle clean is a great way to speed up the movement but will require a higher demand on the shoulders. The traditional hang power clean is a little bit slower but may be more sustainable.
– Recover on the double unders. Stay relaxed in the grip and breathe.
– There are a lot of transitions in this workout, let’s make them smooth and neatly set the jump rope each round.
– We need to shoot for 3-4 minutes on each part to finish this workout. This is going to be TIGHT for many athletes.
Modifications
STRICT HSPU
– Reduce Reps
– Use Riser(s)
– Push-Ups
DB HANG CLEANS
– Reduce Loading/Reps
– Sub Kettlebells
– Sub Barbell
– Single Dumbbell
DOUBLE UNDERS
– Reduce Reps
– 1:00 Time Cap
– 75 Single Unders
– 40s On Any Machine
KIPPING HSPU
– Reduce Reps
– Use Riser(s)
– Burpees
DB SHOULDER TO OVERHEAD
– Reduce Loading/Reps
– Single Dumbbell
– Sub Kettlebells
– Sub Barbell
CrossFit – Sat, Feb 4
CrossFit Evergreen – CrossFit
“Savage” (AMRAP – Reps)
In teams of two, 3 minutes work/:30s switch and rest, for total reps:
1) roll out, starting in push up position
2) calf raises
3) weighted abs MRx/Rx/Rx+: 45/35
4) steering wheel turns MRx/Rx/Rx+: 25/15
5) 1-hand roll outs 1 rep= above head, 45 degree, 90 degree
6) Gorilla rows MRx: 25/15; Rx: 35/20; Rx+: 45/35
7) Revolt bar rope curls MRx: 28/18; Rx: 38/ 28; Rx+: 48/38 (alternate partners)
8) weighted push ups: MRx: 25; Rx: 35; Rx+: 45
9) hanging single leg raise (up/up & down/down = 1 rep)
10) Echo bike sprints for calories (1 works, 1 rests)
CrossFit – Fri, Feb 3
CrossFit Evergreen – CrossFit
CFE INSPIRE
“When I write, I feel like an armless, legless man with a crayon in his mouth.” – Kurt Vonnegut
It can be easy to forget that even the greats are full of awkwardness and clumsiness. Yet the man quoted above is known to have changed the face of American literature.
But despite Vonnegut’s success, he didn’t start that way. It was full of fumbles, false starts, and embarrassing mistakes. Yet where others in his shoes stopped, he chose to keep going. Forcing himself to move forward. He kept taking one more step, even when the process did not seem rewarding.
Awkward and clumsy is not just OK… it’s part of the way.
Push Jerk (Push Jerks
On the 2:30 x 6 Sets:
3 Push Jerks (78-88%)
*Percentage Based Off 1RM Push Jerk
)
Stimulus
-Barbell should be taken from a rack.
-Reps can be performed touch and go or with pauses in the front rack.
-Athletes should stick to given percentages as we will build off this in the coming weeks.
Warm Up
5 Reps @ Light Weight
3 Reps @ Moderate Weight
Keep building (If needed) in sets or 2-3 to 78%
CrossFit Games Open 22.3 RX (Ages 16-54) (Time)
For time:
21 pull-ups
42 double-unders
21 thrusters (weight 1)
18 chest-to-bar pull-ups
36 double-unders
18 thrusters (weight 2)
15 bar muscle-ups
30 double-unders
15 thrusters (weight 3)
Time cap: 12 minutes
F: 65 lb, then 75 lb, then 85 lb
M: 95 lb, then 115 lb, then 135 lb
To learn more about CrossFit Games Open 22.3 RX (Ages 16-54) click here
CrossFit Games Open 22.3 Scaled (Ages 16-54) (Time)
For time:
21 jumping chin-over-bar pull-ups
42 single-unders
21 thrusters (weight 1)
18 chin-over-bar pull-ups
36 single-unders
18 thrusters (weight 2)
15 chest-to-bar pull-ups
30 single-unders
15 thrusters (weight 3)
Time cap: 12 minutes
F: 45 lb, then 55 lb, then 65 lb
M: 65 lb, then 85 lb, then 105 lb
To learn more about CrossFit Games Open 22.3 Scaled (Ages 16-54) click here
CrossFit Games Open 22.3 Masters RX (Ages 55+) (Time)
For time:
21 jumping chin-over-bar pull-ups
42 double-unders
21 thrusters (weight 1)
18 chin-over-bar pull-ups
36 double-unders
18 thrusters (weight 2)
15 chest-to-bar pull-ups
30 double-unders
15 thrusters (weight 3)
Time cap: 12 minutes
F: 45 lb, then 55 lb, then 65 lb
M: 65 lb, then 85 lb, then 105 lb
To learn more about CrossFit Games Open 22.3 Masters RX (Ages 55+) click here
CrossFit – Thu, Feb 2
CrossFit Evergreen – CrossFit
CFE INSPIRE
“You’re not your job. You’re not how much money you have in the bank. You’re not the car you
drive. You’re not the contents of your wallet. You’re not your (expletive) khakis.” – “Fight Club” (Movie)
The football player wears shoulder pads and a helmet. The chef puts on an apron. The accountant brings a suitcase everywhere she goes. These are materialistic identifiables, but it tells us nothing about who they really are.
If we were to strip ourselves of all materials, who are we? If we were to take away our job, our possessions… How would one describe us?
Let character be what defines us. Let it be our loudest statement.
Open 21.1 “Pre-Game” (Time)
AT 50% INTENSITY (WARM-UP PACE):
Part A:
– 5:00 light bike, ski, or run
Part B:
3 rounds:
– 3 strict pull ups
– 6 push ups
– 9 kb swings (light)
– 12/9 calorie bike
– 15 abmat sit ups
– 18 air squats (to ball or box – gentle touch and go)
Part C:
– 5:00 light bike, ski, or run
Part D:
with an empty or very lightly loaded barbell
2 rds of:
– 5 Good Mornings
5 back squats
– 5 strict presses
– 5 stiff-legged dead lifts
– 5 front squats
Part E:
– 5:00 light bike, ski, or run
This WOD is intentionally light and meant to work on form and quality movements. Even using an empty BB you will work up a sweat!
Score: Overall time.
Mobility (No Measure)
Cat/Cow
Wrist Stretches
Down Dog
Cobra
Happy Baby
Banded Hamstring Hip Opener
Roll Outs – Calves, Glutes, Quads, Thoracic
Corpse Pose
-Hold each pose for 3-5 deep breaths
CrossFit – Wed, Feb 1
CrossFit Evergreen – CrossFit
CFE INSPIRE
“If you can’t fly, then run. If you can run, then walk. If you can’t walk, then crawl. But whatever you do, you have to keep moving forward.” – Martin Luther King Jr
Comedian Jerry Seinfeld had a daily practice, which was a promise to himself. To “never break the chain”.
Every day, Jerry promised himself that he would write a joke, every single day. The length, the topic, and even how funny it was came second to the fact – that it was completed. Some days the jokes were incredibly funny. Other days, hardly. Some jokes were long, some were barely a sentence. But he “never broke the chain”.
What Jerry was doing, was committing himself to make forward movement, every, single, day. Some days it was an inch, and some days it was a mile. And this seemingly simple practice, to place tangible action into every day, resulted in one of the greatest comedians of his time.
As Martin Luther expresses, it’s not about the magnitude of the progress. All that matters is that we’re moving forward.
Squat Clean and Jerk (Squat Clean & Jerk
On the 2:30 x 6 Sets:
Set 1: 1 Rep @ 78%
Set 2: 1 Rep @ 81%
Set 3: 1 Rep @ 83%
Set 4: 1 Rep @ 81%
Set 5: 1 Rep @ 86%
Set 6: 1 Rep @ 88%
*All Percentages Based Off 1RM Clean & J)
– Athletes should stick to given percentages even if they feel they could go heavier. We will build on these in the coming weeks.
– Score: Enter weight used for heavy set of 1 rep at 88%
Lyla (Time)
10-9-8-7-6-5-4-3-2-1 Reps For Time:
Muscle-ups
Bodyweight clean and jerks
To learn more about Lyla click here
– Conditioning Category: Grind. Athletes will grind through reps on the rings and the bar.
– Ring Muscle-Ups: Every round should be able to be completed in 1-3 sets.
– Clean &Jerks: Loading should not exceed 75% of your 1RM clean and jerk. See modifications for options if needed.
– Score: Total time it takes to complete the workout.
– The most common strategy we’ll see on the barbell is singles. This keeps the heart rate down and allows athletes to try to go for bigger sets on the muscle-ups.
– Let’s see if we can push ourselves a bit on the rings. We want to keep our breaks short so when choosing how to break up your reps, keep this in mind.
– This workout is a grind so just find a steady pace you can stay moving at.
Modifications
RING MUSCLE-UPS
– Reduce Reps (2-4 Reps Every Round)
– Jumping Ring Muscle-Ups
– Banded Strict Ring Muscle-Ups
– Strict Ring Dips
– Chest To Bar Pull-Ups
CLEAN &JERKS
– Reduce Loading (0.75, 0.5, or 0.25 x Bodyweight)
– Sub Dumbbells
– Sub Kettlebell Hang Clean &Jerks
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