CrossFit – Tue, Jan 17
CrossFit Evergreen – CrossFit
CFE INSPIRE
“Empathy fuels connection. Sympathy drives disconnection.” – Brene Brown
Empathy and sympathy are often lumped together, but Brene Brown shares with us how different they truly are.
Sympathy is feeling “sorry” for someone. And although these intentions often come from a good place, it actually further isolates the individual. It creates a deeper divide.
Empathy, on the other hand, is free of judgment. It’s sincerely listening, fully present in the moment for another. What is not, is a “diagnosis”. Instead of being there to fix you, it’s being there *with* you.
Rarely can a response make something immediately better. Actions can follow at another time. Often enough, what does make something better, is connection.
When was the last time you expressed empathy?
Shoulder Press (Strict Press
On the 2:30 x 6 Sets:
3 Strict Press (78-88%)
*Percentage Based Off 1RM Strict Press
)
– Barbell should come from a rack.
– 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
20s Belly To Wall Handstand Hold
20s Barbell Elbow Rotations
20s Barbell Overhead Hold
20s Strict Presses
Then….
5 Reps @ Light Weight
3 Reps @ Moderate Weight
…Keep building (If needed) in sets of 2-3 to 78%
Walk The Line (Time)
“Walk The Line”
5 Rounds For Time:
9 Chest to Bar Pull-ups
30ft. Dumbbell Walking Lunge
60 Double Unders
30ft. Dumbbell Walking Lunge
Dumbbells: MRx: 30/15, Rx: 40/25, Rx+: 50/35
Time Cap: 18 Minutes
– Conditioning Category: Threshold. Athletes should aim to hold their maximal sustainable pace throughout.
– Chest To Bar: Should be completed in less than 1:00.
– Lunges: Athletes should mark a 30ft. section. Both feet should begin behind the start line. Both feet should finish fully beyond the finish line. Perform with 2 dumbbells down by the sides taking breaks as needed. 30ft. should take less than 30s to complete.
– Double Unders: Should be completed in less than 1:30.
– Score: Total time it takes to complete the workout. If capped, add 1s for every missed rep. A fully completed 30ft. section = 1 rep.
– Aim for 1-2 sets on the pull-ups.
– Aim for unbroken lunge efforts for as long as possible. If needed, 1 quick break is okay as long as it is under 10s just to shake out the arms.
– If we need to break somewhere, let’s break on the double unders. These breaks tend to be less than 7 seconds and are easy to hold yourself accountable on vs. on the pull-up bar or dumbbells.
– Quick transitions here will be key.
Warm Up
3 Pull-Ups
3 C2B
6 Walking Lunge Steps (Unweighted)
6 Walking Lunge Steps (Workout Weight)
10 Single Unders
10 Double Unders
6 Walking Lunge Steps (Unweighted)
6 Walking Lunge Steps (Workout Weight)
Modifications
CHEST TO BAR
– Reduce Reps
– Banded
– Chin Over Bar Pull-Ups
– Strict Pull-Ups
– Alternating Dumbbell Plank Rows
DUMBBELL LUNGES
– Reduce Loading
– Sub Kettlebells
– Barbell Front Rack Walking Lunge
– 8 Lunges In Place
DOUBLE UNDERS
– Reduce Reps
– 1:30 Time Cap
– 90 Single Unders
– 1:00 Effort On Any Machine
Bike & Box (Time)
Bike + Box Jump Over
30-20-10 [10 Minute Cap]:
Echo Bike Calories
Box Jump Overs (All The Way)
Box: (24″/20″)
– Alternate back and forth between the bike and the box jump overs.
– “All the way over” means that athletes should clear the box completely. No part of the body should make contact with the box.
– Score: Total time it takes to complete the workout. If capped, add 1s for every missed rep.
Modifications
30-20-10 CAL ECHO BIKE
– Reduce Cals
– 30-20-10 Cal Assault Bike
– 40-30-20 Cal Bike Erg or Row
– 30-20-10 Cal Ski
– 30-20-10 Shuttle Runs (30ft. = 1)
– 30-20-10 Cal Air Run
– 400-300-200m Run
BOX JUMP OVERS (ALL THE WAY)
– Reduce Reps
– Reduce Box Height
– Regular Box Jump Overs (30″/24″)
– Broad Jumps
CrossFit – Mon, Jan 16
CrossFit Evergreen – CrossFit
CFE INSPIRE
“80% of success is showing up.” – Woody Allen
We can become obsessed with achievements. We chase the weightlifting PR, chase the next promotion, chase the next “X”.
As an example, let’s say we’re moving through a 10-Week Snatch program… and things are feeling *great*. We’re 9 weeks in, and we are moving so much better than when we started. The same weights we started with feel so, so much easier. What used to be a heavy lift for us is a no-brainer now.
But until we move a single pound over our current PR at the end of the cycle, we don’t allow ourselves to consider that we’re better. And if we test out at Week 10 of the cycle, and do not PR… what would be our immediate reaction?
The paradigm shift is this:
To not view progress as a means to an achievement.
And instead to view progress *as* the achievement.
Squat Snatch (Squat Snatch
On the 2:30 x 6 Sets:
Set 1: 2 Reps @ 68%
Set 2: 2 Reps @ 73%
Set 3: 1 Rep @ 78%
Set 4: 1 Rep @ 76%
Set 5: 1 Rep @ 81%
Set 6: 1 Rep @ 83%
*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 weights used for your 83% rep
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.
“Comptrain Standard” (AMRAP – Rounds and Reps)
https://www.youtube.com/watch?v=TsENDm7OwBM
AMRAP 5:
10 Thrusters
10 Bar-Facing Burpees
10 Power Cleans
10 Bar-Facing Burpees
10 Hang Power Snatches
10 Bar-Facing Burpees
MRx: 75/45, Rx: 85/55, Rx+: 95/65
– Repeat workout from 1.14.21
– Conditioning Category: Sprinty Threshold. Athletes should move at their maximal sustainable pace. This should be more aggressive than usual.
– Barbell Loading: Light enough to hold on for unbroken sets.
Bar-Facing Burpees: Should take less than 1:00 for every 10 reps.
Goal: Finish 1 round or more.
Score: Rounds + Reps.
– Breathe on the barbell movements. We want to hold on for unbroken sets but we should cycle the bar at a sustainable pace.
– Find a steady pace on the burpees that allows you to stay moving.
– Focus on fast transitions. Immediately following your last burpee of each set, make it your goal to get your next barbell movement started as quickly as possible.
Warm Up
3 Thrusters
3 Power Cleans
3 Hang Power Snatches
3 Bar-Facing Burpees
Modifications
THRUSTERS
– Reduce Reps
– Reduce Loading
– Sub Dumbbell(s)
POWER CLEANS
– Reduce Reps
– Reduce Loading
– Sub Dumbbell(s)
HANG POWER SNATCHES
– Reduce Reps
– Reduce Loading
– Sub Dumbbell(s)
BAR-FACING BURPEES
– Reduce Reps
– Bar Lateral Burpees
– Regular Burpees
– 10/8 Calories On Any Bike
Rope + Ski + Carry (Time)
Rope + Ski + Carry
3 Rounds For Time [15 Minute Cap]:
2 Rope Climbs (15ft.)
25/18 Calorie Ski Erg
8 Farmers Carry Lengths
Dumbbells: MRx: 30/20, 50/35, Rx+: 70/50
1 Farmers Carry Length = 30ft.
CrossFit – Sat, Jan 14
CrossFit Evergreen – CrossFit
Crossing the River Styx (Time)
3 rds for time: 12 reps for each movement
– roll out push up hold, then roll to extension
– roll out, plank hold, knees 2 elbows (6/6)
– 1-hand roll out to push up, arms above head (6/6)
– 1-hand roll out to push up, arms to 45 (6/6)
– 1-hand roll out to push up, arms to 90 (6/6)
– floor upside down/vertical knee-ins
– hanging single leg raise – up/up down/down
– double db calf raise w/curl MRx: 15/5; Rx: 20/10; Rx+: 25/15
– double db OH hollow body pulses (2s hold) MRx: 15/5; Rx: 20/10; Rx+: 25/15
– single db pullover & knees 2 chest MRx: 15/5; Rx: 20/10; Rx+: 25/15
CrossFit – Fri, Jan 13
CrossFit Evergreen – CrossFit
CFE INSPIRE
“We are what we repeatedly do. Excellence then, is not an act, but a habit.” – Aristotle
There are habits we can see, and habits we cannot.
There’s the physical side of habits which are easier to identify. Do we wake up at the same time every day? Do we show up to the gym consistently to train? Do we hold true to the nutrition plan we set out?
What’s more challenging is to look further inward. And seek out the invisible habits. To reflect on the way we think.
When we missed the lift, what were our immediate thoughts?
When we were cut off on the road by another car, how did we feel?
When the gossip arrived in the locker room, what were our first thoughts?
If our thoughts become actions, this must be where we start.
Bench Press (Bench Press
Build To A 1RM Bench Press
)
– Athletes should stop building if they miss 3 times at any weight.
– Score: Enter heaviest successful lift.
Warm Up
10 Push-Ups
10 Empty Barbell Bench Press
5 Reps @ Light Weight
3 Reps @ Moderate Weight
…Keep building hitting singles until you reach your heavy single.
Crossfit Games Open 19.5 (Ages 16-54) (Time)
33-27-21-15-9 reps for time of:
Thrusters 95lb/65lb
Chest-to-bar pull-ups
Time cap: 20 minutes
– Conditioning Category: Threshold. Athletes will move at their maximal sustainable pace throughout.
– Thrusters: Loading should not exceed 60% of your 1RM thruster.
– Pull-Ups: Athletes should be able to complete 5+ C2B unbroken when fresh to complete reps as prescribed.
– Score: Total time it takes to complete the workout. Add 1s for every missed rep if capped.
– We can play to our strengths here a bit in this workout.
– If you are better on the barbell, let’s shoot for bigger sets here and smaller sets on the pull-up bar. If you are better on the pull-up bar, let’s shoot for smaller sets on the barbell and bigger sets on the pull-ups.
– If we are confident in our capacity on both of these movements, the place to push would be the barbell. Our breaks are typically a lot longer on the barbell vs. on the pull-up bar so we want to minimize those breaks as much as possible.
– A key thing in this workout is transitions and breathing. Be urgent with your transitions and keep thinking about your breath.
Warm Up
With Empty Barbell:
10 Thrusters
With Workout Weight:
5 Thrusters
On Pull-Up Bar:
5 Scap Retractions
5 Kip Swings
3 Strict Pull-Ups
3 Pull-Ups
3 Chest To Bar
Modifications
THRUSTERS
– Reduce Loading
– Sub Dumbbells
CHEST TO BAR
– Reduce Reps (27-21-15-9-6 or 21-15-9-6-3)
– Banded
– Regular Pull-Ups
– 21-15-9-6-3 Strict Pull-ups
– Alternating Dumbbell Plank Rows
GHD/Handstand Walk Benchmark (AMRAP – Reps)
Skill Conditioning Benchmark
https://ctstorageprod.blob.core.windows.net/videos-coaching/ghdsu-legs.mp4
AMRAP 10:
15 GHD Sit-ups
30ft. Unbroken Handstand Walk
– Athletes should complete the 30ft. in one straight effort. Hands should begin behind the beginning of the 30ft. section and finish just beyond the 30ft. section.
– If you come down in the middle of the 30ft. effort, you’ll need to restart.
– Score: Total rounds + reps completed. Fully completed 30ft. sections will count as 1 rep.
Modifications
GHDSU
– Reduce Reps
– Toes To Bar
– Weighted Sit-Ups
– Sit-Ups
HANDSTAND WALK
– Remove Unbroken Rule
– Reduce Distance
– Double Dumbbell Overhead Carry
– 15 HS Shoulder Taps
– 5 Wall Walks
CrossFit – Thu, Jan 12
CrossFit Evergreen – CrossFit
CFE INSPIRE
“Pursue one great decisive aim with force and determination.” – Carls Von Karlswich
Are we trying to do too much?
We are an ambitious group. The growth mindset. The hunger mindset. It is rare for us to come up short on effort. But the emphasis of this quote is not on the back, but the front. “One great decisive aim”. What it hones in on, is the factor of choice.
To be able to stand in a room with a thousand doors, and be able to close 999 of them.
It can be ironically be far more challenging to *not* do something… than to do it.
Together let’s take a step back today, and boil things down the basics. What are we after?
Sometimes less can be more.
Let’s Move! (Time)
https://ctstorageprod.blob.core.windows.net/videos-coaching/dumbbell-snatch-cycling.mp4
8 Rounds For Quality:
3 Box Jumps (24/20)
6 Dumbbell Power Snatches
9 Hand Release Push-ups
15/12 Calorie Bike Erg
Single Dumbbell: MRx: 30/25, Rx: 50/35, Rx+: 70/50
– 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 move REALLY well on the heavier dumbbell snatches. Use 1 dumbbell and alternate hands every rep.
– You can go as hard or as easy as you’d like during this workout.
– Score: For Time
Warm Up
10 Box Step-Ups (20″)
5 Box Jumps (20″)
3 Box Jumps (24″/20″)
With Light Weight:
6 Dumbbell Deadlifts (3 Each Arm)
6 Russian Dumbbell Swings (3 Each Arm)
6 Alternating Dumbbell Snatches
With Workout Weight:
6 Dumbbell Deadlifts (3 Each Arm)
6 Russian Dumbbell Swings (3 Each Arm)
6 Alternating Dumbbell Snatches
5 Knee Push-Ups
4 Push-Ups
3 HR Push-Ups
1-2 Minute Bike
Modifications
BOX JUMPS
– Reduce Box Height
– Box Step-Ups
– Squat Jumps
DUMBBELL SNATCH
– Reduce Loading
– Reduce Reps
– Sub Kettlebell Swings
HAND-RELEASE PUSH-UPS
– Reduce Reps
– Regular Push-Ups
– Elevate Hands
15/12 CALORIE BIKE ERG
– 15/12 Cal Row
– 12/9 Cal Ski
– 12/9 Cal Assault or Echo Bike
– 15/12 Cal Air Run
– 15 x 10m Shuttle Runs
Thursday Mobility (No Measure)
Thursday Mobility
1:00 Child’s Pose
1:00 Shoulder to Floor (1:00 Each Side)
1:00 Wrist Stretches
1:00 Kneeling Front Rack Stretch
1:00 Down Dog
1:00 Couch Stretch (Each Side)
1:00 Pigeon Pose (Each Side)
1:00 Spiderman Hold (Each Side)
1:00 Frog Stretch
1:00 Straddle Stretch
CrossFit – Wed, Jan 11
CrossFit Evergreen – CrossFit
CFE INSPIRE
“The future belongs to those who prepare for it today.” – Malcolm X
There’s something intoxicating about planning for the future. It’s the dream-world.
Yet when it’s time to cross the bridge, from planning to execution, many lose their way. And nothing materializes.
View “preparation” as two equal parts:
1. Thought
2. Action
Without the thought behind, it’s wasted energy in multiple directions.
Without action to follow thought, it’s nothing but a pipe dream.
There will be the voice that tells us, “there’s time to do this tomorrow”. But that brings us back to the quote we started with above. We’ll take the hard road.
Overhead Squat (Overhead Squat
Build To A 1RM
)
– Barbell should come from a rack.
– Athletes should not continue after 3 failed attempts.
– Score: Enter heaviest successful lift.
Warm Up
20s Handstand Hold
With An Empty Barbell:
20s Standing Barbell Overhead Hold
20s Bottom Of Overhead Squat Hold
10 Overhead Squats
With A Light Weight:
5 Overhead Squats
With A Moderate Weight:
3 Overhead Squats
…Keep building in weight hitting sets of 1-2 reps until you reach your heavy single.
Modifications
– Front Squat
– Back Squat
Lost In The Sauce (4 Rounds for reps)
“Lost In The Sauce”
AMRAP 3:
400 Meter Row
21 Overhead Squats
Max Handstand Push-ups
Rest 2 Minutes
AMRAP 3:
400 Meter Row
18 Overhead Squats
Max Handstand Push-ups
Rest 2 Minutes
AMRAP 3:
400 Meter Row
15 Overhead Squats
Max Handstand Push-ups
Rest 2 Minutes
AMRAP 3:
400 Meter Row
12 Overhead Squats
Max Handstand Push-ups
Barbell: MRx: 65/45, Rx: 85/65, Rx+:115/85
– Conditioning Category: High Threshold. Athletes will move at the higher end of their maximal sustainable pace.
– Row: Should be completed in less than 2:00.
– Overhead Squats: The weight will stay the same across but the reps will decrease slightly each AMRAP. Loading should not exceed 65% of your 1RM overhead squat. Reps should be completed in 1-2 sets in less than 1:00 each round.
– HSPU: Can be kipping or strict. Athletes should have just under 1:00 to accumulate as many reps as they can.
– Score: Enter HSPU reps completed each AMRAP only.
– Athletes should row at a pace that is slightly faster than something they are typically comfortable with. Your pace here should not come at the expense of your overhead squat sets.
– Hold onto bar for 1-2 sets each round. If your cadence is on the slower side, take 1 break just after the halfway point to shake out the arms.
– Chip away at the HSPU however you see fit in the remaining time.
Modifications
400 METER ROW
– Reduce Distance
– 400m Run
– 300m Ski
– 800m Bike (Any)
– 30 x 10m Shuttle Runs
OVERHEAD SQUATS
– Reduce Reps
– Reduce Loading
– Sub Single Dumbbell
– Front Squats
HSPU
– Use Riser
– Pike Push-Ups
– Double Dumbbell Push Presses
– Push-Ups
– Burpees
5 Rope Climbs (Time)
Rope Climb Benchmark
For Time:
5 Rope Climbs (15ft.)
Modifications
– 12ft. Rope Climb
– Hand Over Hand Sled Pulls
– 25 Strict Chin-Ups
– 30 Alternating Dumbbell Plank Rows
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