CrossFit – Wed, Dec 28
CrossFit Evergreen – CrossFit
CFE INSPIRE
“Hope and despair are both self-fulfilling prophecies.” – Ernest Hemingway
If you are in the market for a blue Honda, all you see on the road are blue Hondas. It’s as if they are seemingly everywhere. In every intersection, passing us on the highway, and at the gas station.
Yet, they were there the whole time. We as humans have what’s called the “Reticular Activation System”, which helps us see more of what we’re actively thinking about.
It’s actually a survival mechanism. If we needed to look for food because we were about to starve, we prime our senses to find it. Or if danger was close by in the form of a man-eating predator, we’d prioritize our senses to be very aware of potential attackers. It’s an incredible level of focus that we don’t realize we’re using, where our subconscious and conscious work together.
We’ve witnessed the effects of where our focus goes. It’s an absolute weapon, and has the ability to bring whatever we’re focused on, into reality.
Today… are we focused on what might go wrong?
Or are we focused on what we need to do, to make it go right?
Squat Snatch (Squat Snatch
On the 2:30 x 6 Sets:
Set 1: 2 Reps @ 76%
Set 2: 1 Rep @ 81%
Set 3: 1 Rep @ 86%
Set 4: 2 Reps @ 76%
Set 5: 1 Rep @ 81%
Set 6: 1 Rep @ 86%
*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 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.
Amanda, Please! (3 Rounds for reps)
“Amanda, Please!”
AMRAP 4:
Buy-In: 9 Ring Muscle-ups
9 Power Snatches MRx: 65/45, Rx: 75/55, Rx+: 95/65
9 Bar-Facing Burpees
Rest 4 Minutes
AMRAP 4:
Buy-In: 7 Ring Muscle-ups
7 Overhead Squats MRx: 75/45, Rx: 95/65, Rx+: 115/85
7 Bar-Facing Burpees
Rest 4 Minutes
AMRAP 4:
Buy-In: 5 Ring Muscle-ups
5 Squat Snatches MRx: 95/55, Rx: 115/75, Rx+: 135/95
5 Bar-Facing Burpees
– Conditioning Category: Threshold. Athletes will hold their maximal sustainable pace throughout each interval.
– RMU: Completed in 2:00 or less each AMRAP.
– Barbell: Loading of each barbell should not exceed 65% of 1RM of each movement and reps should be completed in 1:00 or less.
– Bar-Facing Burpees: Completed in less than 1:00 each AMRAP.
– Note: Only complete 1 set of RMU each AMRAP. In the remaining time, complete as many rounds and reps of the barbell movement and burpees as you can.
– Score: Enter reps completed each AMRAP (not including RMU). (1st AMRAP = 18 reps per round, 2nd AMRAP = 14 reps per round, 3rd AMRAP = 10 reps per round)
– For the power snatches and overhead squats, let’s aim to hold on for unbroken sets.
– Let’s use the burpees as a pacer. We can move at a speed that allows us to stick to our plan on the barbell.
Modifications
RING MUSCLE-UPS
– Reduce Reps
– Strict Banded
– Jumping
– Bar Muscle-Ups
– Burpee + Chest To Bar
POWER SNATCH
– Reduce Reps
– Reduce Loading
– Sub Dumbbell(s)
OVERHEAD SQUAT
– Reduce Reps
– Reduce Loading
– Sub Dumbbell(s)
SQUAT SNATCH
– Reduce Reps
– Reduce Loading
– Sub Dumbbell
BAR-FACING BURPEES
– Reduce Reps
– Regular Burpees
CrossFit – Tue, Dec 27
CrossFit Evergreen – CrossFit
CFE INSPIRE
“Roses that are left unpruned can become a tangled mess of old and new canes, all competing for air and light.” – Elizabeth Roth
As the rose bush grows, it grows buds. It doesn’t grow like a tree, as its physical size is limited, but the buds keep on coming. To the point where if it grows *too many*, the bush can actually exhaust itself and die.
Ideas are like rose buds. They constantly need to be “pruned” or trimmed. If we don’t trim our ideas, just like the rose bush, we can overwhelm ourselves.
Growth ideas are natural and it’s completely normal (and a very good thing) to have an ample supply. But if we want to reach our full potential, it will require pruning, trimming, and a critical look at what ideas can stay… and what can go.
Back Squat (Back Squat
On the 2:30 x 6 Sets:
Set 1: 6 Reps @ 70%
Set 2: 4 Reps @ 73%
Set 3: 2 Reps @ 75%
Set 4: 6 Reps @ 73%
Set 5: 4 Reps @ 75%
Set 6: 2 Reps @ 78%
*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 set of 2 Reps at 78%
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 70% in sets of 3-4
2021 CFG Event 10 (Time)
“2021 CFG Event 10”
For Time:
25 Toes to Bar
2000 M Row
25 Toes to Bar
2000 M Row
25 Toes to Bar
Time Cap: 20 Minutes
– Conditioning Category: Threshold. Athletes will move at their maximal sustainable pace throughout the workout.
– Toes To Bar: Should be completed in 3:00 or less.
– Note: We have a tight time cap today. Athletes are encouraged to move at a slightly faster pace than what is typically comfortable for them.
– Score: Total time it takes to complete the workout. If capped, add 1s for every missed rep.
– Let’s push ourselves on the toes to bar today. We have lots of time between sets with our longer effort rowso athletes should not be afraid to go for bigger sets than usual.
– Some options for strategy on the toes to bar are to do one big set (10-20 reps) followed by smaller sets, quick 5’s, or quick 3’s.
– Let’s rowat a harder pace than usual but keep in mind that we want to get right back in and hit big sets of toes to bar. Think about slowing down your pace a bit for the last 100-200m of each rowto get ready for the toes to bar.
Warm Up
2 Rounds:
5 Toes To Bar
200m Run
Modifications
TOES TO BAR
– Reduce Reps
– Toes To As High As Possible
– Knees To Chest
– GHDSU
– Sit-Ups
2000 M ROW
– Reduce Distance
– 1,400m Ski
– 4 KMBike
CrossFit – Mon, Dec 26
CrossFit Evergreen – CrossFit
Clean and Jerk (Squat Clean & Jerk
On the 2:30 x 6 Sets:
Set 1: 2 Reps @ 76%
Set 2: 1 Rep @ 81%
Set 3: 1 Rep @ 86%
Set 4: 2 Reps @ 76%
Set 5: 1 Rep @ 81%
Set 6: 1 Rep @ 86%
*All Percentages Based Off 1RM Clean &)
Push or Split Jerk
Score your 1 Rep at 86%
“Disgrace” (Time)
3 Rounds For Time:
10 Squat Cleans
10 Push Jerks
MRx: 95/55, 115/75, 135/95
– Repeat workout from 1.25.22
– Conditioning Category: Sprinty Grind
– Squat Cleans: Aiming for small sets or singles. Less than 1:00 per round.
– Push Jerks: Aiming for unbroken sets but definitely no more than 1 break in any round. Less than 1:00 per round.
– Barbell Loading: Should not exceed 65% of your 1RM clean & jerk.
– Score: Time.
– Break up the squat cleans in a way that will allow for unbroken sets of push jerks.
– This workout is all about the third round of squat cleans. Be smart with pacing and your break up strategy leading up to that point.
– The push jerks will get challenging on the legs so pause in the front rack or overhead if needed to let the legs come back a bit versus dropping the bar.
Modifications
SQUAT CLEANS
– Reduce Reps
– Reduce Loading
– Sub Dumbbells
PUSH JERKS
– Reduce Reps
– Reduce Loading
– Sub Dumbbells
CrossFit – Sat, Dec 24
CrossFit Evergreen – CrossFit
CFE INSPIRE
Charmaine J. Forde
“An ounce of goodness everyday,
Can soothe the heart in many ways,
An ounce of goodness ‘just because’
Don’t wait until Christmas to be Santa Claus.”
Jon Bon Jovi
“Believe in love. Believe in magic. Hell, believe in Santa Claus. Believe in others. Believe in yourself. Believe in your dreams. If you don’t, who will?”
Anonymous
“Dear Santa, Before I explain, how much do you know already?”
12 Days Of Christmas Version 2 (Time)
1 Pistol (per leg)
2 Strict Pull-Ups
3 Hang Power Snatch 115/80
4 Burpees
5 TTB
6 Jump Squats
7 Push Press 115/80
8 Wall Balls 20/14
9 Box Jumps 24/20
10 Push-Ups
11 Walking Lunge Steps (per leg)
12 Squat Cleans 115/80
Just like the song… your humming the tune already!
Performed just like the song, this workout builds on itself and repeats reps all the way through the WOD.
CrossFit – Fri, Dec 23
CrossFit Evergreen – CrossFit
Squat Snatch (Squat Snatch
On the 2:30 x 6 Sets:
Set 1: 2 Reps @ 73%
Set 2: 2 Reps @ 78%
Set 3: 1 Rep @ 83%
Set 4: 2 Reps @ 73%
Set 5: 2 Reps @ 78%
Set 6: 1 Rep @ 83%
*All Percentages Based Off 1RM Squat Snatch
)
– For sets 1, 2, 4, &5 complete 2 squat snatches. Athletes do not need to hold onto the bar for both reps.
– For sets 3 &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 used for 1 Rep @ 83%
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.
CrossFit Games Open 16.3 (AMRAP – Reps)
AMRAP 7 minutes
10 power snatches
3 bar muscle-ups
Men use 75 lb.
Women use 55 lb.
– Conditioning Category: Threshold. Athletes should move at their maximal sustainable pace throughout.
– Power Snatch: Loading should not exceed 60% of your 1RM power snatch. Athletes should be able to cycle the bar for touch and go sets. Reps should take less than 1:00 each round.
– Bar Muscle-Ups: Athletes should be able to complete reps in under 1:00 each round.
– Score: Total rounds + reps.
– Our break up strategy on the barbell will be determined by what will allow us to stay moving on the bar muscle-ups without getting stuck.
– The barbell is light here but this workout comes down to who can manage their grip and shoulder fatigue early on. Breaking up the barbell into 2-3 sets might seem silly in the beginning but can pay off significantly in the later rounds.
– The strategy on the bar muscle-ups matters less as this is going to come down to capacity and how long your breaks are between reps and sets. Try to keep your breaks short but only hop up when you know you are going to make the rep.
Warm Up
At Workout Weight:
5 Power Snatches
5 Strict Pull-Ups
4 Power Snatches
4 Pull-Ups
3 Power Snatches
3 Chest To Bar Pull-Ups
2 Power Snatches
2 Bar Muscle-Ups
Modifications
POWER SNATCHES
– Reduce Loading
– Reduce Reps
– Sub Dumbbell(s)
– Kettlebell Swings
BAR MUSCLE-UPS
– Reduce Reps
– Banded BMU
– Jumping BMU
– Chest To Bar Pull-Ups
– Pull-Ups
– 5 Burpee To Target
CrossFit – Thu, Dec 22
CrossFit Evergreen – CrossFit
CFE INSPIRE
“To succeed in life, you need three things: a wishbone, a backbone and a funny bone.” – Reba McEntire
Three themes to take into our day.
To have a “wishbone”: Nothing is too great of a task. Nothing is out of reach. Faith (or doubt) are both self-fulling prophecies.
To have a “backbone”: The unbreakable will to give our best, regardless of the circumstances. Through the lens of the growth-mindset, every outcome is an opportunity to become better.
To have a “funny bone”: We do life for one reason: to enjoy it. If we aren’t enjoying what we’re doing, we need to find something else. As Oscar Wilde writes, “Life is too short to take things seriously.” Let’s enjoy the ride.
Hell’s Bell’s (AMRAP – Reps)
EMOM Conditioning
On the Minute x 25 [5 Rounds]:
Minute 1: Ski Erg Calories
Minute 2: Dumbbell Hang Snatches
Minute 3: Echo Bike Calories
Mintue 4: Dumbbell Box Step-ups (24″/20″)
Minute 5: Rest
Dumbbell: MRx: 30/15, Rx: 40/25, Rx+: 50/35
– Goal on these EMOMs is to hold consistent numbers across all rounds. – Perform the dumbbell hang snatches with 1 dumbbell. Switch arms every 5 reps. – Perform the box step-ups with 2 dumbbells held down by the sides. – Score: Total Reps for all 5 Rounds Prep 30s Ski 4 Dumbbell Hang Snatches 30s Echo Bike 4 Dumbbell Box Step-Ups Modifications SKI ERG – Any Machine – 10m Shuttle Runs DUMBBELL HANG SNATCHES – Reduce Loading – Sub Kettlebell Swings ECHO BIKE – Any Machine – 10m Shuttle Runs DUMBBELL BOX STEP-UPS – Reduce Loading – Single Dumbbell – Sub Kettlebell *If workout is modified in any way or equipment is swapped out, your score is considered “scaled”
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