CrossFit – Tue, Jan 24
CrossFit Evergreen – CrossFit
CFE INSPIRE
“You are what you do, not what you say you’ll do”. – C.G. Jung
With the advent of social media and reddit forums, talk is cheap. Sitting in the comfort of a chair, at home, many will talk. Few however, will actually do.
Spending our breath on words is wasted effort, and is always better spent on action. The only measurable difference between the armchair quarterback, and the actual quarterback.
“I can’t hear what you’re saying, because your actions speak so loudly.”
When was the last time you said you were going to do something, but didn’t actually follow through? What stopped you from taking action?
Squat Snatch (Squat Snatch
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 Squat Snatch
)
– For sets 1 &2 complete 2 squat snatches. Athletes do not need to hold onto the bar for both reps.
– For sets 3, 4, 5, &6, complete 1 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 for last set of 1 Rep at 86%
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.
GHD-BoxJump Overs-HS Walk (AMRAP – Reps)
GHD + Box Jump Overs + Handstand Walk
AMRAP 10:
50 GHD Sit-ups
30 Box Jump Overs (24/20)
50 GHD Sit-ups
Max Handstand Walk Segments (30ft.)
– Once athletes complete the 50 GHDSU/30 BJO/50 GHDSU, they’ll spend the remainder of the workout accumulating as many 30ft. HSW sections as possible.
– The 30ft. section should be completed unbroken. If you kick down in the middle, you’ll need to restart that section.
– Athletes are required to step down off the box.
– Score: Total fully completed HSW segments. Or Seconds held for Handstands or Dumbbells
Modifications
GHDSU
– Reduce Reps
– Weighted Sit-Ups
– Sit-Ups
– Toes To Bar
BOX JUMP OVERS
– Reduce Reps
– Reduce Box Height
– Box Step-Overs
– Squat Jumps
HANDSTAND WALK
– Reduce Segment Distance
– Remove “Unbroken Rule”
– Max Handstand Hold
– Max HS Shoulder Taps
– Max Wall Walks
– Max Double Dumbbell Overhead Carry
Snake Bite (Time)
“Snake Bite”
21-15-9:
Squat Snatches (MRx= Power Snatches)
Chest to Bar Pull-Ups (MRx= Chin Over Bar Pull-Ups)
Weights: MRx:75/55, Rx:75/55, Rx+:95/65
20 Min Cap. However, if you have 5-10 reps still to do, you can finish.
Modifications
SQUAT SNATCHES
– Power Snatches
– Overhead Squats
– Single Dumbbell or Kettlebell
CHEST TO BAR PULL-UPS
– Chin Over Bar Pull-Ups
– 9-7-5 Strict Pull-Ups
– Alternating Dumbbell Plank Rows
Movement Prep
Practice Round
3-2-1:
Squat Snatches
Chest To Bar
– Conditioning Category: Sprinty Threshold. Athlete should move at their fastest sustainable pace.
– Last time we completed this workout was 7.26.21. There may be a slight modification to the loading based on which age group category you fall into.
– Squat Snatches: Loading should not exceed 60% of your 1RM squat snatch. Athletes should be able to perform touch and go sets.
– C2B: Atheltes should be able to complete quick sets of 3 or more on the chest to bar.
– Score: Total time it takes to complete the workout.
– Out of the 2 movements, the squat snatches are the “slower” cycling movement. There is no need to try to fly through these.This should be the movement you breathe through and catch your breath.
– Shoot for quick sets and quick breaks on the chest to bar pull-ups. Seconds can easily tick away during your breaks between sets. Challenge yourself to chalk as little as possible.
– Keep your transitions smooth and intentional.
Modifications
SQUAT SNATCHES
– Reduce Loading
– Power Snatches
– Overhead Squats
– Sub Single Dumbbell
CHEST TO BAR PULL-UPS
– Reduce Reps
– Banded C2B
– Chin Over Bar Pull-Ups
– Strict Pull-Ups
– Alternating Dumbbell Plank Rows
CrossFit – Mon, Jan 23
CrossFit Evergreen – CrossFit
CFE INSPIRE
“Creativity is allowing one to make mistakes. Art is knowing which ones to keep.” – Scott Adams
We all want to create something amazing in this life. A successful career, building a deep relationship, to anything and everything between. In this process, we easily forget how crucial it is to allow ourselves to make mistakes.
We learn after mistakes, no question about that, but there’s something even more important here – the *will* to try so hard, that we make mistakes. If we are living in a state of fear, that we’ll fumble the ball or miss the chance… we never take the risk. We move through life with safety at the top of mind.
Just like training for a 200lb snatch, we wouldn’t expect to be able to lift the weight on Day 1. We’d start at a lighter load, steadily building over the weeks. Countless misses and technical faults along the way, but we still come back to try once more. Fine tuning, until we’ve reached our “art”.
What is a skill or movement you are feeling frustrated by lately? What are a few mistakes you’ve made on this movement that you have learned something from?
Bench Press (Bench Press
On the 2:30 x 6 Sets:
5 Bench Press (58-68%)
*Percentage Based Off 1RM Bench Press
)
– Athletes should stick to given percentage range as we will build off this in the coming weeks.
– Score: Enter all 6 weights used.
Warm Up
10 Push-Ups
10 Empty Barbell Bench Press
5 Reps @ Light Weight
3 Reps @ Moderate Weight
…Keep building (If needed) in sets of 2-3 to 58%
Semi-Pro (AMRAP – Reps)
“Semi-Pro”
AMRAP 7:
1,500/1,200 Meter Row
Max Bench Press
Directly Into..
AMRAP 5:
1,000/800 Meter Row
Max Bench Press
Directly Into..
AMRAP 3:
500/400 Meter Row
Max Bench Press
Barbell: MRx: 115/65, Rx: 135/85, Rx+: 155/105
– Conditioning Category: Grindy Threshold. Athletes should row at their threshold pace. They’ll then end up grinding through the bench press reps that follow each row.
– Barbell Loading: Loading should not exceed 65% of your 1RM bench. Athletes should be able to manage small sets within the workout.
– 1st Row: Should be completed in 6:30 or less leaving 30+ seconds for bench press reps.
– 2nd Row: Should be completed in 4:30 or less leaving 30+ seconds for bench press reps.
– 3rd Row:Should be completed in 2:30 or less leaving 30+ seconds for bench press reps.
– Score: Enter total bench press reps completed throughout the workout.
– Athletes can afford to push the row a bit as the goal is to get as many bench press as possible.
– Aim to row at or about 5s slower than your 2k pace throughout.
– Dial back your pace for the last 50-100m to prepare for the bench.
– Athletes can aim to get a big set followed by smaller sets on the bench or just start with small sets right away.
– Athletes can expect to bank a good amount of reps in the first AMRAP then, taper off in the second and third AMRAPS.
Modifications
1,500/1,200 METER ROW
– Reduce Distance
– 6:30 Time Cap
– 3,000/2,400m Bike (Any)
– 1,200/950m Ski
– 1,200m Run
1,000/800 METER ROW
– Reduce Distance
– 4:30 Time Cap
– 2,000/1,600m Bike (Any)
– 800/650m Ski
– 800m Run
500/400 METER ROW
– Reduce Distance
– 2:30 Time Cap
– 1,000/800m Bike (Any)
– 400/320m Ski
– 400m Run
BENCH PRESS
– Reduce Loading
– Sub Dumbbells
– Strict Press @ 60% of 1RM Strict Press
Rope and Clean & Jerk Accessory (Time)
Rope Climb + Dumbbell Clean & Jerk
5 Rounds For Time [15 Minute Cap]:
3 Rope Climbs (15ft.)
10-8-6-4-2 Double Dumbbell Clean & Jerks
Dumbbells: MRx: 30/15, Rx: 40/25, Rx+: 50/35
– Each round, the dumbbell clean and jerks will decrease.
– Only the front heads of the dumbbells need to touch the floor each rep.
– Athletes should perform true push jerks here, not push presses.
– Dumbbells can touch the floor outside OR inside the legs. This is up to the athlete to decide.
– Score: Total time it takes to complete the workout. If capped, add 1s for every missed rep.
Modifications
ROPE CLIMBS
– Reduce Reps
– 12ft. Climb
– 5 Strict Pull-Ups = 1 Rope
– 5 Toes To Bar = 1 Rope
– 6 Alternating Dumbbell Plank Rows = 1 Rope
DUMBBELL C&J
– Reduce Loading
– Single Dumbbell
– Double Kettlebell Hang C&J
– Barbell C&J @ 65% of 1RM C&J
CrossFit – Sat, Jan 21
CrossFit Evergreen – CrossFit
coaches pride (AMRAP – Reps)
2 rounds of the following: 2:00 min per station/ :30 second rest
– battle ropes (each movement 2 or 1 hand at a time = 1 rep)
– weighted abs 32/16 kg KB in hands
– calf raises 45/35 plate
– plank shoulder taps (each shoulder tap = 1 rep)
– heavy jump rope
– wall sit (1 rep/sec)
– gorilla rows MRx:25/15; Rx:35/20; Rx+ 45/35
– plate steering wheel turns 25/15(each turn = 1 rep)
CrossFit – Fri, Jan 20
CrossFit Evergreen – CrossFit
CFE INSPIRE
“Motivation can get you started. Commitment is what keeps you going.” – Jim Rohn
Motivation feels good.
It makes things feel… easy.
When we’re motivated, productivity just flows. But what’s challenging about it, is that motivation isn’t always there. Let’s be real about it. It’s not an everyday thing. We’re going to have tough days.
We recognize anything in life that’s worth working towards won’t be easy. And it will not be a matter of if, but when, we are challenged and tested to the core. In this moment, motivation may very well not be there for us…. chances are actually highly likely that it won’t be.
What will always be there however, is our commitment.
Our success can be drawn back to the level of commitment to the little things. “Discipline” is not reserved for the military or martial arts – it is our anchor for seeing us through the storm. It will never be a single action that makes us. It’s instead hundreds and thousands of smaller decisions, repeated time and time again, through dedicated commitment.
Let’s be aware of the habits and commitments we hold ourselves to. Whereas motivation is a short-term fix, commitments to daily healthy habits guide us through the inevitable storms.
What are 3 daily habits you consider to be “non-negotiables?” These can be related to anything between training, health, life, relationships, etc. For example, “each day, I complete my 10 minute mobility routine, eat vegetables at every meal, and put screens away 90 minutes before bedtime.” Regardless of feeling motivated or not, your day does not feel complete without these things. If you haven’t formed these habits yet, let’s think of 3 things we can start doing today to help keep you focused on the hard days.
Back Squat (Back Squat
On the 2:30 x 6 Sets:
Set 1: 5 Reps @ 75%
Set 2: 3 Reps @ 78%
Set 3: 1 Rep @ 80%
Set 4: 5 Reps @ 78%
Set 5: 3 Reps @ 80%
Set 6: 1 Rep @ 83%
*All Percentages Based Off 1RM Back Squat
)
– 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 your 1 Rep at 83%
Warm Up
1:00 Bottom Of Air Squat Hold
10 Air Squats
30s Empty Barbell Bottom of Back Squat Hold
10 Empty Barbell Back Squats
6 Back Squats (Light Weight)
4 Back Squats (Moderate Weight)
…Keep building (if needed) to 75% in sets of 2-3
Crossfit Games Open 20.5 (Ages 16-54) (Time)
For time, partitioned any way:
40 muscle-ups
80-cal. row
120 wall-ball shots, 20/14 lb ball to 10 /9 ft.
Time cap: 20 min.
– Conditioning Category: Threshold. Athletes should move athletes their maximal sustainable pace.
– Workout Flow: Athletes can perform reps and movements in any order/fashion they would like. You are not required to start or finish on any particular movement.
– Ring Muscle-Ups: Athletes can perform this workout as prescribed whether they have ring muscle-ups or not.
– Row: Athletes should be able to hold 700+ Cals/Hr throughout to complete calories as prescribed.
– Wallballs: Athletes should be able to string together sets of 5 or more wallballs to complete loading/reps as prescribed.
– Score: Total time it takes to complete the workout. If capped, add 1s for every missed rep.
Modifications
RING MUSCLE-UPS
– Reduce Reps
– 20 Strict Ring Muscle-Ups
– Jumping Ring Muscle-Ups
– Strict Ring Dips
– Bar Muscle-Ups
– Chest To Bar
80 CALORIE ROW
– Reduce Cals
– 60 Cal Ski
– 80 Cal Bike Erg
– 60 Cal Assault or Echo Bike
– 60 Cal Air Run
– 80 Shuttle Runs (25ft. = 1)
WALLBALLS
– Reduce Reps
– Reduce Loading
– Single Dumbell Thrusters
– Empty Barbell Thrusters
CrossFit – Thu, Jan 19
CrossFit Evergreen – CrossFit
CFE INSPIRE
“The most important decision we make is whether we believe we live in a friendly or hostile universe.” – Albert Einstein
We choose the world we live in. And our decision will echo through our lives, perpetuating itself over and over without the conscious even being aware of it. The first step – awareness.
Let’s first recognize that we, by default, tend to gravitate towards “hostility”. This may sound strange at first, but when we think about it, we know that we are defensive creatures. And that a very active “fight or flight” mechanism lives within us. Our default interpretation can be to see things as “threats”. It can be very challenging to trust.
Not all of that is a bad thing. But magnify it, and imagine as if that is the universe we believe it to be – pure hostility. It’s a pair of red glasses we’ve placed over our eyes that we view the world. And despite holding the greenest of flowers in our hand… all we see is a red flower.
It starts with awareness of where we currently are. Brutally honest self-reflection.
It then turns into a choice… a choice of lens that we will view the world in.
Change our perception, and we change our world.
Do you feel like you live a more peaceful or hostile life? When was the last time something happened to you that was out of your control? How did you respond or react? Did you think “why me” or just simply think “it is what it is?”
Box It Up (Time)
8 Rounds For Quality:
8 Kettlebell Swings MRx: 35/20, Rx: 50/35
4 Shuttle Runs
8 Burpee Box Jump Overs (24″/20″)
4 Shuttle Runs
1 Shuttle Run = 50ft.
MRx: Burpee Box Step Overs
– 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 shuttle run pacing and improve our technique at the turn arounds.
– You can go as hard or as easy as you’d like during this workout.
– Score: Time
Warm Up
10 Light Kettlebell Swings
5 Workout Weight Kettlebell Swings
3 Easy Shuttle Runs
6 Burpees
6 Box Step-Overs
6 Box Jump Overs
3 Burpee Box Jump Overs
3 Fast Shuttle Runs
Modifications
KETTLEBELL SWINGS
– Reduce Loading
– Reduce Reps
– Sub Single Dumbbell Hang Power Snatches
SHUTTLE RUNS
– Reduce Reps
– 7Cals On Any Machine
BURPEE BOX JUMP OVERS
– Reduce Box Height
– Burpee Box Step Overs
– Regular Burpees
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, Jan 18
CrossFit Evergreen – CrossFit
CFE INSPIRE
“Rome was not built in a day.” – John Heywood
An old adage on building greatness. Indeed an accurate statement, and a healthy outlook on mastering a craft. However, the critical message is less about how “great things take time”, and more, about the importance of laying the next brick.
We can become consumed with the idea of making it… finishing “Rome.” And in so, we don’t place the value in the next brick being laid. With one eye distracted, thinking of the prize, we only have one eye left for the journey.
The call to action is to lay the focus on that next brick… with every ounce of energy we have. Full mind, body and spirit in the present moment.
It may take weeks, months, years, or a lifetime. But under this lens, you will not miss a day. Until, that is, you have your empire.
What goals are you chasing? What actions are you taking (or bricks you are laying) each day in order to get closer to achieving those goals? If you ever catch yourself feeling overwhelmed by your goals and thinking “I’ll never get there,” refer back to your actions. Ask yourself if these actions are aligning with what you are chasing.
Deadlift (Deadlift
On the 3:00 x 3 Sets:
5 Reps @ 83%
*Percentage Based Off 1RM Deadlift
)
– Control your bar on the way down from this lift.
– Athletes should stick to given percentage as we will build off this in the coming weeks.
– Score: Enter weights used each set.
Head Over Heels (2 Rounds for reps)
“Head Over Heels”
AMRAP 5:
Max Toes to Bar
On the Minute [Starting @ 0:00]:
9 Deadlifts
Rest 2 Minutes
AMRAP 5:
Max Handstand Push-ups
On the Minute [Starting @ 0:00]:
9 Deadlifts
Barbell: MRx: 135/95, Rx: 155/115, Rx+:185/135
– Conditioning Category: Grindy Threshold. Athletes will grind through deadlift reps on the minute while maintaining their maximal sustainable pace on the gymnastics.
– Deadlifts: Loading should not exceed 65% of your 1RM deadlift. Reps should take less than 30s.
– Toes To Bar: Athletes should be able to get at least 7 reps each minute.
– HSPU: These can be kipping or strict reps. Athletes should be able to get at least 7 reps each minute.
– Score: Enter reps completed each AMRAP. Overall score will be the sum total.
– Aim for 1-2 sets on the deadlifts every minute.
– How we break up the TTB will depend on our capacity. If these tend to break down pretty quickly, let’s go with small sets right from the start. If out TTB are pretty strong, let’s hold on for some bigger sets here.
– Same as the TTB, the HSPU will depend on our capacity. Start with small sets if needed or bang out some big ones while you’re fresh.
– It’s good to set a goal for each minute so we can chase a number. Even if our break up strategy shifts on the fly, we at least know how many reps we want to get.
Warm Up
3 Deadlifts (Light)
3 Knees To Chest
3 Toes To Bar
3 Deadlifts (Workout Weight)
3 HSPU Negatives
3 HSPU
Modifications
TOES TO BAR
– Toes To As High As Possible
– Knees To Chest
– GHDSU
– Weighted Sit-Ups
– Sit-Ups
DEADLIFTS
– Reduce Loading/Reps
– Sub Dumbbells
– Sub Kettlebells
HSPU
– Use Riser
– Pike Push-Ups
– Push-Ups
– Double Dumbbell Push Presses
Bonus Burn (No Measure)
Tabata 30/30
3 Rounds
-DB Bicep Curls
-OH Tricep Extensions
-Weighted Glute Bridges
You pick the weights. Focus on full range of motion. Glute Bridges can be single leg.
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