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
CrossFit – Tue, Jan 31
CrossFit Evergreen – CrossFit
CFE INSPIRE
“Our patience will achieve more than our force.” – Edmund Burke
We are emotional beings. And we can only be rational, after we’ve been emotional.
When we see someone who is composed under adversity, it’s not that they aren’t an emotional person. Those feelings are there. What’s different (compared to the explosive nature of a “hot head”) is the closing of a certain gap. That of between an emotional reaction, and the subsequent replacement of rational thought.
Abraham Lincoln exercised this understanding through his “hot letters”. When he became fuming mad at someone, he forced himself to complete a task before taking his wrath directly to the individual. He wrote a letter to the offender, outlining all the wrongs and misdoings that have been committed. He held nothing back. Then, he would fold it up, place the letter in an envelope, place it in his desk drawer, and… never send it.
Think through the last time we lost our temper on someone. Was it worth it? Emotions will cool. And we can proceed in a more reasonable fashion that we won’t regret. We just need to acknowledge that gap, and work ourselves there through patience.
Overhead Squat (Overhead Squat
On the 2:30 x 6 Sets:
Set 1: 7 Reps @ 65%
Set 2: 5 Reps @ 68%
Set 3: 3 Reps @ 70%
Set 4: 7 Reps @ 68%
Set 5: 5 Reps @ 70%
Set 6: 3 Reps @ 73%
*All Percentages Based Off 1RM Overhead Sq)
– All reps should be taken from a squat rack or lifting blocks.
– Athletes should stick to their percentages even if they feel they could go heavier. We will build on these in the coming weeks.
– Score: Enter heaviest set of 3 reps at 73%.
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 65% in sets of 3-5
2-3 Zone (4 Rounds for reps)
“2-3 Zone”
AMRAP 2-2-2-3:
12/9 Calorie Row
7 Burpee Box Jump Overs (24″/20″)
Max Toes to Bar
Rest 1 Minute Between Rounds.
– Conditioning Category: Sprint Intervals. Athletes will sprint through each round of rowing and burpee box jump overs, then chip away at as many TTB reps in the remaining time as possible.
– Row: Should be completed in less than 1:00.
– Burpee Box Jump Overs: Should be completed in less than 1:00. Jumping off the box is allowed. Burpees should be performed facing the box.
– Toes To Bar: Athletes should have at least 20s to chip away at as many toes to bar reps as possible in the remaining time of each round.
– Score: Enter total reps completed each interval. Overall score will be total reps completed.
– Aim to row faster than usual but not at a pace that will impact your burpee box jump overs significantly.
– Similar to the row, we are aiming for a faster pace than usual on the box.
– Aim for manageable sets on the toes to bar. Ideally, we are completing the same number of reps on the toes to bar each round and gaining a few extra reps on the last round with the extra minute in that interval.
Warm Up
6 Cal Row
5 Burpee Box Jump Overs
4 Toes To Bar
Rest 30s
6 Cal Row
5 Burpee Box Jump Overs
4 Toes To Bar
Modifications
15/12 CALORIE ROW
– Reduce Cals
– 1:00 Time Cap
– 15/12 Cal Bike Erg
– 12/9 Cal Assault or Echo Bike
– 12/9 Cal Ski
– 12/9 Cal Air Run
BURPEE BOX JUMP OVERS
– Reduce Reps
– Burpee Box Step-Overs
– Burpee To Target
– Bar Facing Burpees
TOES TO BAR
– Toes To As High As Possible
– Knees To Chest
– GHDSU
– Sit-Ups
Handstand Push Up & Dumbbell Step Over (AMRAP – Rounds and Reps)
Handstand Push-up + Dumbbell Step Over
AMRAP 8:
3-6-9-12-15… Handstand Push-ups
6 Dumbbell Box Step Overs (24″/20″)
Dumbbells: MRx: 30/15, Rx: 40/25, Rx+: 50/35
– The HSPU can be kipping or strict. Each round you’ll add 3 reps.
– The dumbbell box step overs should be performed with 2 dumbbells. Both feet need to touch the top of the box before you step down on the other side.
– Score: Total rounds + reps
Modifications
HSPU
– Reduce Reps (2,4,6 or 1,3,5)
– Use Riser(s)
– Pike Push-Ups
– Push-Ups
DUMBBELL BOX STEP-OVERS
– Reduce Reps
– Reduce Loading
– Reduce Box Height
– Single Dumbbell
– Dumbbell Step Back Lunges
CrossFit – Mon, Jan 30
CrossFit Evergreen – CrossFit
CFE INSPIRE
“Tell me and I forget. Teach me and I’ll remember. Involve me, and I’ll learn.” – Benjamin Franklin
The musician doesn’t learn by listening. The musician learns by playing. It’s how the mind, in its ever plastic state, adapts. It responds to application.
In Edgar Dale’s “Cone of Learning”, we learn:
10% of what we read.
20% of what we hear.
30% of what we see.
50% of what we hear and see.
70% of what we say and write.
90% of what we actually participate in.
Information without application, is knowledge.
Information with application, is wisdom.
Squat Snatch (Squat Snatch
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 Squat Snatch
)
– Athletes should stick to given percentages even if they feel they could go heavier. We will build on this in the coming weeks.
– Score: Enter weight used for 1 Rep at 88%
Warm Up
With An Empty Barbell:
5 Good Mornings
5 Back Rack Snatch Grip Strict Presses
5 Overhead Squats
5 Snatch Grip Stiff Legged Deadlifts
5 Muscle Snatches
5 Power Snatches
5 Squat Snatches
With A Light Weight:
3 Squat Snatches
With A Moderate Weight:
2 Squat Snatches
…Make more jumps if needed until you reach your starting weight.
Karabel (Time)
“Karabel”
10 Rounds For Time:
3 Power Snatches MRx95/55,Rx115/75, Rx+135/95
15 Wallballs MRx: 14/10, Rx: 20/14
Time Cap: 18 Minutes
– Conditioning Category: Threshold
– Power Snatch: Loading should not exceed 70% of 1RM power snatch. Reps should take less than 1:00 each round.
– Wallballs: Reps should be completed in less than 1:00 each round.
– Score: Total time it takes to complete the workout.
– It is likely that singles on the power snatches will be the most sustainable strategy for the barbell. If the barbell is something you are more confident in cycling however, hold on for touch and go sets.
– Let’s aim for 1-2 sets on the ball throughout. If you are going touch and go on the barbell, 3 sets may be needed at some point. Let’s aim to keep all breaks on the ball 5 seconds or less.
– This will be a great pacing test for us. Take a look at the clock after round 1, that way you can see how your pacing was after the workout is complete (divide your overall time by 10, then compare that number to your first round time).
Warm Up
2 Rounds:
2 Power Snatches
6 Wallballs
Modifications
POWER SNATCHES
– Reduce Loading
– Reduce Reps
– Sub Dumbbell(s)
– Kettlebell Swings
WALLBALLS
– Reduce Reps
– Reduce Target Height
– Reduce Loading
– Single Dumbbell Thrusters
– Empty Barbell Thrusters
Echo Sprints (Calories)
Echo Sprints
[For Total Calories]
60-50-40-30-20-10:
Second Echo Bike Sprint
Rest 1 Minute Between Sets.
– Looking for hard efforts across each interval.
– Score: Enter calories completed overalltotal.
modifications
– Row
– Bike Erg
– Ski Erg
– Shuttle Runs
– Air Run
– Outdoor Run
CrossFit – Sat, Jan 28
CrossFit Evergreen – CrossFit
Mini Mike Tyson workout (Time)
With a 40 minute time cap and in teams of 2 do:
– 500 bench dips
– 500 push ups
– 500 weighted shrugs (66)
– 1000 sit ups
– 1000 air squats
In his prime Mike Tyson did this entire workout every day, plus a 10-minute neck bridge.
We are going to divide this between partners and get as much as we can done inside of the time cap.
Do this in whatever order you wish.
– All of one movement then on to others, or
– in sets. For example, 10 rounds would mean:
– 50 bench dips
– 50 push-ups
– 50 shrugs
– 100 sit-ups
– 100 air squats
– Pick your own shrug weight
– air squat to a ball or bench
– vary the type of abs or push ups that you do.
CrossFit – Fri, Jan 27
CrossFit Evergreen – CrossFit
CFE INSPIRE
“Never confuse movement, with action” – Ernest Hemingway
Busy work is our mortal enemy.
“Movement” in the quote above refers to taking care of the pressing and loud items in our day. The emails. The text messages. The bills. Parts that need to be done eventually, but are *seemingly* far more urgent in the moment than they are in reality. For at the day’s end, as we climb into bed, the days that were consumed with such busy work leave us feeling the least fulfilled. We may find ourselves saying to ourselves, “What the hell did I do today?”
This is because shear movement does not push us towards our goals. Only action does. Action is premeditated effort, driven by purpose. It’s calculated energy, versus reactive motions. Swimming forward, versus treading water.
This quote urges us to recognize the difference between the two. As we review our recent days, where are we in motion, and where are we in action?
Squat Clean and Jerk (Squat Clean & Jerk
On the 2:30 x 6 Sets:
Set 1: 2 Reps @ 71%
Set 2: 2 Reps @ 76%
Set 3: 1 Rep @ 81%
Set 4: 1 Rep @ 78%
Set 5: 1 Rep @ 83%
Set 6: 1 Rep @ 86%
*All Percentages Based Off 1RM Clean &)
* All percentages are Based off your 1 Rep Max Clean and Jerk
– For sets 1 &2, complete 2 clean and jerks. Athletes can drop the bar between reps.
– For sets 3, 4, 5 &6, complete 1 clean and jerk.
– 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 for1Rep Max at 86%
Warm Up
With An Empty Barbell:
5 Good Mornings
5 Strict Presses
5 Deadlifts
5 Power Cleans
5 Front Squats
5 Squat Cleans
5 Push Jerks
5 Split Jerks
With A Light Weight:
2 Squat Clean &Jerks
With A Moderate Weight:
1 Squat Clean &Jerk
…Make more jumps if needed until you reach your starting weight.
Crossfit Games Open 21.1 RX (Ages 16-54) (Time)
For Time:
1 wall walk
10 double-unders
3 wall walks
30 double-unders
6 wall walks
60 double-unders
9 wall walks
90 double-unders
15 wall walks
150 double-unders
21 wall walks
210 double-unders
Time cap: 15 min
To learn more about Crossfit Games Open 21.1 RX (Ages 16-54) click here
– This is a repeat from 3.12.21.
– Conditioning Category: Threshold. Athlete should move at their maximal sustainable pace.
– Wall Walks: Athletes should follow the standards from the 2021 CrossFit Open on the wall walks. See video below for setup.
– Double Unders: If you have less than 10 double unders unbroken when fresh, let’s bring the reps down or modify to single unders. See modifications for options.
– Score: Total time it takes to complete the workout. If capped, add 1s for every missed rep.
– Quick feet down off the wall once both hands have hit the first tape to meet the standard.
– In the later rounds. Relax the arms between every wall walk rep or every few reps to take the strain off the shoulders. Arms can lay flat on the ground overhead, not in a push-up position under the shoulders while you rest. Or, rest on the knees and shake out the arms.
– First step up the wall should be as high as we can reach. Doing a slight kick up can make these much easier on the arms.
– Relax the grip on the rope for the double unders and keep the hands low to help manage fatigue in the arms/shoulders.
– Fast transitions are key here.
Modifications
WALL WALK
– Reduce Reps
– Scaled Wall Walks
– Hand-Release Push-Ups
– Push-Ups
DOUBLE UNDERS
– Reduce Reps (5,10,15,20…)
– Single Unders (Same Reps)
– 1-3-6-9…Cals On Any Machine
Ski Accessory (Time)
Ski + WB Sit-Ups + Bar Muscle-up
For Time [12 Minute Cap]:
50/40 Calorie Ski Erg (BUY IN)
Directly Into…
8 Rounds:
3 WallBall Sit-Ups – MRx: 14/10, Rx: 20/14
3 Bar Muscle-ups – MRx: Burpee Pull-Ups
– The ski should take less than 5:00.
– The 8 rounds should take less than 10:00.
– Score: Total time it takes to complete the workout. If capped add 1s for every missed rep.
Modifications
50/40 CALORIE SKI
– Reduce Cals
– 50/40 Cal Echo or Assault Bike
– 60/50 Cal Row or Bike Erg
– 50 x 10m Shuttle Runs
– 40 Burpees
WALLBALL Sit-Ups
– Reduce Reps
– Reduce Loading
– No Weight
– AbMat SitUps
BAR MUSCLE-UPS
– Reduce Reps
– Banded Bar MU
– Jumping Bar MU
– Burpee Pull-Ups
– Chest To Bar
– Burpee To Target
CrossFit – Thu, Jan 26
CrossFit Evergreen – CrossFit
CFE INSPIRE
“Think like an immigrant. Act like an artisan.”
To “think like an immigrant” is to have a mindset where nothing is owed. There’s no legacy spot awaiting me. I’m not owed a job, a title bump, or a promotion. That no matter who or what I was yesterday, I’m brand new today. So I better plan to work harder than I ever have before to achieve my goals.
To “act like an artisan”, is to live a life of passion. In the middle-ages, before mass production, every pair of shoes, every saddle, tool and utensil were made by hand. All one-off productions. By a creator, called an artisan. Artisans took great pride in their work, and would carve their initials into each piece they created.
Regardless of what we’ve accomplished, nothing is owed to us. Yesterday is gone… and we’ll earn today. And in everything we do, let’s take so much care that we could proudly etch our name into the side of our work for the world to see. We are humble, we are hungry, and we are the hardest damn workers in the room.
Can you list 3 things you did yesterday that you are proud of?
Work Hard, Play Hard (Time)
5 Rounds For Quality:
10 Single Dumbbell Devil’s Press
20 AbMat Sit-ups
30 Single Dumbbell Box Step-Ups (24″/20″)
Dumbbells: MRx:30/15, Rx: 40/25, Rx+: 50/35
– The goal of today’s active recovery is to just move and sweat at a moderate intensity.
– Let’s make the main focus today to dial in our technique on the box step-ups and devil’s presses. Try to see if you can smooth out your dumbbell cycling on the devil’s presses as well as nail the footing on the box step-ups.
– Switch arms every rep on the devil’s press. Hold the dumbbell any way you’d like for the box step-ups. There is no requirement to switch hands/sides.
– You can go as hard or as easy as you’d like during this workout.
– Score: Total Time for all 5 rounds
Warm Up
8 Alternating Dumbbell Deadlifts
8 Alternating Dumbell Snatches
8 Burpees
8 Devil’s Presses
10 Abmat Sit-Ups
8 Box Step-Ups
8 Dumbbell Box Step-Ups
Modifications
SINGLE DUMBBELL DEVIL’S PRESS
– Reduce Loading
– Reduce Reps
– Sub Burpees
– Sub Kettlebell Swings
SIT-UPS
– Reduce Reps
DUMBBELL BOX STEP-UPS
– Reduce Box Height
– Reduce Loading
– Dumbbell Reverse Lunges
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
– Choose one for today that you believe will benefit you most as an athlete! We’ll practice skills all year, so there is no right or wrong.
– Score: Enter number of reps/attempts completed and record what you did/how you did them in your notes so you can keep track throughout the year.
Modifications
– Single Leg Squats To A Box
– Single Leg Squats Off A Box
– Pole Assisted Single leg Squats
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