CrossFit – Wed, Jan 4
CrossFit Evergreen – CrossFit
CFE INSPIRE
“You can’t build on top of success you don’t acknowledge.” – Dallas Travers
There’s a dark side to being so driven.
We can be so focused on constantly improving that we can forget to look back, acknowledging the success we’ve had. I bet we can all relate to a time where we landed a PR lift, or a raise at work… where we *were* psyched… but only for mere seconds. Before we knew it, we were already thinking, “what’s next?” The finish line moved yet again.
It’s not wrong to be passionately driven.
That’s not where the harm comes from.
The harm comes when we don’t celebrate our victories.
We aim to live in a state of true “blissful dissatisfaction”. Grateful for every experience that comes our way, all the while in a fiery pursuit of the next best version of ourselves. Think of it less as a “pat on the back”, and more of a foundation that we build on. As the quote above teaches us, we can’t build on top of success we don’t acknowledge.
Squat Snatch (Squat Snatch
On the 2:30 x 6 Sets:
Set 1: 2 Reps @ 78%
Set 2: 1 Rep @ 83%
Set 3: 1 Rep @ 88%
Set 4: 2 Reps @ 78%
Set 5: 1 Rep @ 83%
Set 6: 1 Rep @ 88%
*All Percentages Based Off 1RM Squat Snatch
)
– For sets 1 &4 complete 2 squat snatches. Athletes do not need to hold onto the bar for both reps.
– For sets 2, 3, 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 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.
Let’s Bounce (Time)
“Let’s Bounce”
For Time:
100-80-60-40-20 Double Unders
50-40-30-20-10 Wallballs MRx:14/12, Rx:20/14
25-20-15-10-5 Hang Power Snatches MRx: 55/35, Rx: 65/45, Rx+: 75/55
Time Cap: 25 Minutes
– Conditioning Category: Threshold. Athletes will move at their maximal sustainable pace throughout.
– Double Unders: Athletes should not spend longer than 3:00 on the double unders in any round.
– Wallballs:Athletes should not spend longer than 3:00 on the wallballs in any round.
– Hang Power Snatches: Athletes should not spend any longer than 2:00 on the barbell each round. Loading should not exceed 60% of your 1RM hang power snatch.
– Score: Total time it takes to complete the workout. If capped add 1s for every missed rep.
– Let’s plan to break the double unders if these tend to tire out the shoulders. Every movement requires the shoulders in this workout so breaking here will help manage the fatigue early on.
– For the wallballs, let’s choose a strategy that helps us rest the least amount of time between sets. 1 big set followed by smaller sets, sets of 10, or even quick sets of 5 all work well here.
– For the hang power snatches, let’s aim for no more than 1-2 quick breaks on any round.
modifications
DOUBLE UNDERS
– Reduce Reps
– 2:30-2:00-1:30-1:00-30s Time Caps
– 150-120-90-60-30 Single Unders
WALLBALLS
– Reduce Reps
– Reduce Loading
– Reduce Target Height
– Single Dumbbell Thrusters
HANG POWER SNATCHES
– Reduce Reps
– Reduce Loading
– Sub Kettlebell Swings
– Sub Single Dumbbell Hang Power Snatches
CrossFit – Tue, Jan 3
CrossFit Evergreen – CrossFit
CFE INSPIRE
“All progress depends on the irrational person.”
The initial thought that a human being could run a sub 4:00 mile was absurd. Another ridiculous initial thought: let’s put human beings in a giant metal tube and hurl them into outer space.
Yet someone went against the grain, and did things differently than the status quo. And accomplished the impossible.
We know that change is uncomfortable. It has to be. And we welcome it, the mistakes and fumbles that come along with it, and seek out more. In the words of Epictetus, “If you want to improve, be content to be thought foolish, and stupid.
Deadlift (Deadlift
On the 3:00 x 4 Sets:
1 Rep @ 88%
*Percentage Based Off 1RM Deadlift
)
– Control the bar on the way down.
– Athletes should stick to given percentage as we will build off this in the coming weeks.
– Score: Enter weight used for all sets at 88%
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 rep to 88%
DomiNATE (AMRAP – Rounds and Reps)
“DomiNATE”
AMRAP 20:
2 Ring Muscle-ups
4 Handstand Push-ups
8 Dumbbell Clean & Jerks
MRx: 30/25, Rx: 50/35, Rx+: 70/50
– Conditioning Category: Grindy Threshold. Athletes will move at their maximal sustainable pace while grinding through these movements.
– Ring Muscle-Ups: Completed in less than 1:00.
– HSPU: Can be kipping or strict. Completed in less than 1:00.
– Dumbbell C&J: Completed in less than 1:00. Athletes should use 1 dumbbell and alternate arms every rep.
Score: Total rounds + reps.
– The big goal here will be to sustain the same pace throughout the workout by keep rounds consistently around the same time.
– Aim for unbroken sets of muscle-ups. The average rest time between reps/sets is about 15-20s. Over the course of, let’s say, 10 rounds, that’s just over 3 minutes of resting over the course of the whole workout!
– We’ll aim for unbroken sets of HSPU as well, however, 1 break if needed might be a good way to save the shoulders early on.
– Take your time on the clean and jerks. No need to rush here. We want to get right back up on the rings as quickly as possible following your last rep.
Modifications
RING MUSCLE-UPS
– Reduce Reps
– Strict Banded RMU
– JumpingRMU
– Bar Muscle-Ups
– Chest To Bar
– Pull-Ups
HSPU
– Reduce Reps
– Use Riser
– Double Dumbbell Push Presses
– Push-Ups
– Burpees
DUMBBELL CLEAN &JERKS
– Reduce Reps
– Reduce Loading
– Sub Barbell
Bike Trial (Calories)
https://ctstorageprod.blob.core.windows.net/videos-coaching/echo-bike-seat-height.mp4
For Total Completed Calories:
Minute 1: 3/2 Calorie Echo Bike
Minute 2: 6/4 Calorie Echo Bike
Minute 3: 9/6 Calorie Echo Bike
Minute 4: 12/8 Calorie Echo Bike
Minute 5: 15/10 Calorie Echo Bike
Minute 6: 18/12 Calorie Echo Bike
….
Add 3/2 Calories Each Round Until Failure
– Each minute athletes will add 3/2 calories.
– After the calories are completed, athletes will rest until the next minute begins.
– Score: Total calories completed when you are capped. If a guy makes it through the 4th minute and gets 5 calories in the 5th minute, his score is 35 calories.
– Each minute athletes will add 3/2 calories.
– After the calories are completed, athletes will rest until the next minute begins.
– Score: Total calories completed when you are capped. If a guy makes it through the 4th minute and gets 5 calories in the 5th minute, his score is 35 calories.
modifications
– Same Workout On Row, Assault Bike, Bike Erg, Ski Erg, or Air Runner
– 3,6,9… Shuttle Runs (25ft. = 1)
CrossFit – Mon, Jan 2
CrossFit Evergreen – CrossFit
CFE INSPIRE
“The only person you are destined to become is the person you decide to be.” Ralph Waldo Emerson
Fate puts opportunity in front of us.
Destiny is the result of what we choose to do with it.
In turn, destiny is a choice. Not some predetermined thing of fairy tales and lore. We can sit and allow destiny to happen to us, or we can choose to have destiny happen for us.
Don’t wait to be chosen. Choose.
Decisions = Destiny.
Front Squat (Front Squat
https://ctstorageprod.blob.core.windows.net/videos-movements/Front Squat.mp4
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 Sets based of 1 RM Front Squats
– Be sure that the front squat PR you have logged is up to date.
– 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 weight for you set of 3 Reps at 73%.
Warm Up
1:00 Bottom Of Air Squat Hold
10 Air Squats
30s Empty Barbell Bottom of Front Squat Hold
10 Empty Barbell Front Squats
7 Front Squats (Light Weight)
5 Front Squats (Moderate Weight)
…Keep building (if needed) to 65% in sets of 3-4
Life Alert (3 Rounds for reps)
“Life Alert”
AMRAP 4:
21/15 Calorie Row
21 Toes to Bar
21 Front Squats MRx: 55/35, Rx: 75/55, Rx+: 95/65
Rest 3 Minutes
AMRAP 4:
15/12 Calorie Row
15 Toes to Bar
15 Front Squats MRx: 75/55, Rx: 105/75, Rx+: 115/85
Rest 3 Minutes
AMRAP 4:
9/6 Calorie Row
9 Toes to Bar
9 Front Squats MRx: 95/75, Rx: 115/85, Rx+: 135/95
– Conditioning Category: Threshold. Athletes will move at their maximal sustainable pace throughout each interval.
– Interval 1: The row should take less than 1:30, the TTB should take less than 1:30, and the front squats should be complete in 1-2 sets in less than 1:00. Athletes will strive to complete 1 full round.
– Interval 2: The row should take less than 1:00, the TTB should take less than 1:30, and the front squats should be completed in 1-2 sets in less than 1:00. Athletes should be aiming to get into the second round.
– Interval 3: The row should take less than 45s, the TTB should take less than 1:00, and the front squats should be completed in 1 set in less than 45s. Athletes should aim to get further than the second interval.
– Loading: The final barbell should not exceed 70% of your 1RM front squat. The barbell should come from the floor here.
– Score: Enter reps completed in each interval. Overall score will be the sum total.
– Pace the row in a way that will allow you to push for bigger sets of toes to bar.
– Aim for no more than 3 sets on the toes to bar in any round/interval.
– See if you can hold on for unbroken front squats. If you feel like you want to put the bar down, pause at a full stand and shake out the legs. If after 5 seconds you still feel need to break, go ahead and put the bar down.
– Fast transitions are key here. Make every second count.
Modifications
21/15 | 15/12 | 9/6 CALORIE ROW
– Reduce Cals
– 21/15 | 15/12 | 9/6 Cal Bike Erg
– 15/12 | 12/9 | 6/4 Cal Assault or Echo Bike
– 15/12 | 12/9 | 6/4 Cal Ski
– 300m | 200m | 100m Run
– 21 | 15 | 9 Shuttle Runs (25ft. = 1)
TOES TO BAR
– Reduce Reps
– Toes To As High As Possible
– Knees To Chest
– GHDSU
– Sit-Ups
FRONT SQUATS
– Reduce Loading
– Reduce Reps
– Sub Dumbbells
Push Up/Pull Up Accessory (No Measure)
6 Min. AMRAP
Min 1: Push Ups
Min 2: Pull Ups
Keep alternating each minute. Work on form and quality of movements not speed. Record push up and pull up reps in your notes.
CrossFit – Sat, Dec 31
CrossFit Evergreen – CrossFit
CFE INSPIRE
If you go to work on your goals, your goals will go to work on you. If you go to work on your plan, your plan will go to work on you. Whatever good things we build end up building us. ~ Jim Rohn
Happy New Year With A Partner (Time)
BUY IN!
2022m Row or Ski or Bike to say goodbye to the old year!
3 Rounds:
6 Wall Walks
5 Rope Climbs
12 Clusters 115/75
31 Synchro Air Squats
20 Push Ups
23 Synchro Burpees
BUY OUT!
2023m Row or Ski or Bike to bring IN the new year!
45 MINUTE TIME CAP!
CrossFit – Fri, Dec 30
CrossFit Evergreen – CrossFit
CFE INSPIRE
“If you aim at nothing, don’t worry… we’ll hit it.”
A clear and defined goal seems like an obvious first step. It is however often missed.
It’s not that we don’t have any general goals or directions in mind… it’s that we tend to lack *crystal clear specificity*. We lack concrete intentions. And when we hit the chaotic storm that is life, we don’t have the foundation we need to stand on.
If we have to pause to think about what our goals are, we haven’t yet defined them to the extent we need. Something is missing. They need to come to mind in the blink of an eye, as if it’s a subconscious reaction.
Let it be specific, measurable, and actionable.
“I need to get better with money”, turns into “I will have $40 of each paycheck transferred to my retirement account.” “I want to get fitter”, turns into “I will eat 3 quality meals per day, 6 days per week, and go to the gym on Mon/Tue/Wed, Fri/Sat”. “I want to have better presentation skills”, turns into “I will take the improv class in my city every Monday for the next six weeks”.
Be intentional. Specificity is everything.
Deadlift (Deadlift
On the 3:00 x 4 Sets:
3 Reps @ 83%
*Percentage Based Off 1RM Deadlift
)
– These should be performed as touch and go reps.
– Athletes should stick to given percentage as we will build off this in the coming weeks.
– Score: 4 sets of 3 reps (the sets should all be the same weight at your 83%)
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 rep to 83%
CrossFit Games Open 16.4 and 17.4 (AMRAP – Reps)
13-Minute AMRAP:
55 Deadlifts, 225# / 155#
55 Wall-Ball Shots, 20# / 14#
55 Calorie Row
55 Handstand Push-ups
– Conditioning Category: Grindy Threshold. Athletes will move at their maximal sustainable pace while grinding through 55 reps of each of these movements.
– Deadlifts: Loading should not exceed 70% of your 1RM deadlift. Reps should be completed in less than 3:00.
– Wallballs: Reps should be completed in less than 4:00.
– Row: Calories should be completed in 5:00 or less.
– HSPU: Reps should be completed in 3:00 or less. Reps can be kipping or strict.
– Score: Total reps completed in 13 minutes.
Ways to break up 55 reps…
2 Sets: 35-20
3 Sets: 25-15-15
4 Sets: 15-15-15-10
5 Sets: 13-12-11-10-9
6 Sets: 12-11-10-9-7-6
7 Sets: 10-8-8-8-7-7-7
8 Sets: 8-8-8-7-7-7-5-5
– Choose the most manageable break up strategy that calls for minimal rest between sets.
– Let’s keep focused on getting to the rower so we can recover a bit after the first half of the workout.
– The row will be a grind but if we can focus on a number pf calories we want to get each minute, it will make the row go by faster. A solid place to be is 15/12 calories a minute.
– The HSPU will also be a grind for most athletes. Find those manageable sets and see if you can get back to the barbell.
Modifications
DEADLIFTS
– Reduce Reps
– Reduce Loading
– Sub Dumbbells
WALLBALLS
– Reduce Reps
– Redice Loading
– Sub Single Dumbbell Thrusters
– Empty Barbell Thrusters
55 CALORIE ROW
– Reduce Cals
– 55 Cal Bike Erg
– 40 Cal Assault or Echo Bike
– 40 Cal Ski
– 40 Cal Air Run
– 1,000m Run
HSPU
– Reduce Reps
– Strict HSPU
– Use Riser(s)
– Pike Push-Ups
– Push-Ups
CrossFit – Thu, Dec 29
CrossFit Evergreen – CrossFit
CFE INSPIRE
“Water the flowers, not the weeds.”
Imagine your vision being a water hose.
And wherever your attention goes, you water.
Because whatever we end up watering… grows.
Every day, we are going to spend our water (our thoughts)on something. And there is a finite amount that we get to spend. If we choose to spend it on the weeds, those thoughts will grow stronger. Purely for the visualization, imagine gossip, and where that takes us.
Check in with ourselves today.
Are we watering the flowers, or the weeds?
Thirsty Thursday (Time)
Buy In: 100 Double Unders (150 Singles)
4 Rounds For Quality:
10 Box Jump Overs (24″/20″)
2 Rope Climbs (15ft.)
1 KM Bike
10 V-Ups
Buy Out: 100 Double Unders (150 Singles)
– 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 rope climbs.
– You can go as hard or as easy as you’d like during this workout.
– Score: Time
Modifications
BOX JUMP OVERS
– Reduce Box Height
– Box Step-Overs
ROPE CLIMBS
– Reduce Reps
– 10-12ft. Rope Climb
– 5 Strict Pull-Ups = 1 Rope
– 5 Toes To Bar = 1 Rope
– 15 Sit-Ups = 1 Rope
– 10 Aussies = 1 Rope Climb
JUMP ROPE
– Singles
– Reduce Reps
– 75Mountain Climbers
– 40 Box Step Ups (20each leg)
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