CrossFit – Wed, Dec 21
CrossFit Evergreen – CrossFit
CFE INSPIRE
“Trade your expectation for appreciation, and the world changes around you” – Tony Robbins
Routines and habits become part of the norm. Morning coffee, listening to the radio, the drive to the field taking the kids to practice. We appreciate healthy habits, and let’s continue to reinforce them. There is however much to be said about taking a pause to our routine, to appreciate the fortune in our lives. The absolute abundance we are so lucky to have.
In a world where comforts are the “norm”, we want to consciously remind ourselves how good our lives are.
The thought of losing those precious parts of our day is a sobering one. But despite it being a morbid thought, we will. There will be a final cup of morning coffee for us. There will be the last chance for us to listen to the radio. And if we are lucky enough to have kids, there will be a last time we *get* to wait in traffic as we drive them to soccer practice.
As Tony Robbins quotes, if we can remove expectations from the norm, and replace them with a sense of gratitude, our entire world changes.
Deadlift (Deadlift
On the 3:00 x 4 Sets:
5 Reps @ 78%
*Percentage Based Off 1RM Deadlift
)
– Athletes should stick to given percentage as we will build off this in the coming weeks.
– Score: 1 Set of 5 at 78%
Warm Up
5 Reps @ Light Weight
3 Reps @ Moderate Weight
…Keep building (If needed) in sets of 1-2 rep to 78%
“Fortitude” (1 Rounds for reps)
On the Minute x 30:
1 Minute Max Calorie Row
1 Minute Max Burpees
*Score Is Lowest Row + Lowest Burpee Round
– Last time we completed this workout was 2.4.22.
– Conditioning Category: Threshold. Athletes will move at their maximal sustainable pace throughout.
– Athlete Notes: Athletes should choose a number of reps they see themselves being able to hold for the entire 30 minutes. The goal is to hold the same numbers across the entire workout. Your row calories and burpee reps do not need to match one another which means you can play to your strengths.
– Score:Lowest Row + Lowest Burpee Round
– Aim to finish your last calorie/burpee at the same time each round. This should be at about the 40-45s second mark in the first half of the workout and may drop to about the 50-55s mark in the later rounds.
– We should not aim to bank rest by moving faster when we are fresh. We want to keep the heart rate pretty steady throughout so sprinting will only cause the heart rate to spike making it hard to recover and stay in control.
– Everyone wants to let up at minutes 15-20. Remember this at that point and do the whatever you can to stick to your numbers!
Modifications
MAX CALORIE ROW
– Max Cals On Any Other Machine
– Max Box Jump Overs
MAX BURPEES
– Max Cals On Any Machine
– Max Shuttle Runs
– Max Box Jump Overs
CrossFit – Tue, Dec 20
CrossFit Evergreen – CrossFit
CFE INSPIRE
“Adversity causes some to break. For others, it breaks records.”
Adversity can really, really hurt. Let’s not create an illusion that it’s all sunshine and rainbows. It will try our values, test our patience, and challenge who we are as human beings. It’s no warm cup of cocoa on a winter morning.
But a warm cup of cocoa doesn’t make us better. A picture perfect day doesn’t make us better. We learn when we make mistakes. When we miss, trip up, face plant, and get caught off guard. At our very basic biological level, this is how we adapt. It’s encoded in us… and it’s seriously like a secret sleeping super power.
That is, of course, if we use them to our advantage. The nature of a mistake is not to tell us we suck. That we failed. That we’re not good enough. The nature of a mistake is to educate us. To give us the ammunition we need to become better. To take the challenge to earn greatness, out of something that once was not.
Adversity is not in the way of greatness.
Adversity is the way to greatness.
This is the championship mindset.
Bench Press (Bench Press
On the 2:30 x 6 Sets:
3 Bench Press (78-88%)
*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 Heaviest Set of 3 reps at 88%
make note of all weights used in each set.
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 78%
Bike Mixer (7 Rounds for time)
On the 3:00 x 7 Rounds:
1 KM Bike
10 Toes to Bar
– Conditioning Category: High Threshold. Athletes will move at their highest maximal sustainable pace throughout this workout.
– Bike: Completed in 2:10 or less.
– Toes To Bar: Completed in 1-3 sets in less than 40 seconds.
– Score: Total time it takes to complete each round. Overall score will be your slowest round.
– Athletes should pace the bikein a way that will allow them to hold on for big sets of toes to bar.
– If you are confident in your capacity to hold onto unbroken sets of toes to bar, this workout then becomes about how fast you can bikewhile still holding on for those unbroken sets.
– If you aren’t as confident in your ability to hold on for unbroken sets of toes to bar, let’s slow down the bikea bit so that you can give the toes to bar your best effort at 2-3 sets.
Modifications
1 KM BIKE
– Reduce Distance
– 500m Row
– 400m Ski
TOES TO BAR
– Reduce Reps
– Knees To Chest
– GHD Sit-Ups
– Sit-Ups
CrossFit – Mon, Dec 19
CrossFit Evergreen – CrossFit
CFE INSPIRE
“Most of the time we feel tired not because we’ve done too much, but because we’ve done too little of what makes us come alive.” – Jim Kwik
We’re not going to pretend the hard times go away. And that we won’t need to do things that we’d rather not. We have commitments, obligations, and bills to pay. But when we find ourselves in a daily loop of non-stop “work”… we won’t feel like ourselves.
But it’s not the time we put in at work that causes this. It’s the time we don’t put in on the other things. Our passions. The reason why we get out of bed in the morning. Yet in the furious pace of our lives, we let it fall to the wayside because we need to get “back to work.”
The times where we are the most unhappy, are the times where we are the most untrue to ourselves. Redefine to ourselves what sets us on fire. What makes us come alive. And literally schedule it on your calendar as if it’s a life-saving doctor’s appointment. Because in truth… it is.
Clean and Jerk (Squat Clean & Jerk
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% )
Percentages basedoff 1RM clean and jerk
Athletes can push jerk or split jerk
– For sets 1, 2, 4, &5, complete 2 clean and jerks. Athletes can lowerthe bar between reps.
DO NOT DROP BAR
– For sets 3 &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 weightused for set of 1 rep at 83%.
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.
Holleyman (Time)
30 Rounds for time of:
5 Wall-Ball Shots, 20# /14#
3 Handstand Push-ups
1 Power Clean, 225#/ 155#
In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MT, was killed on August 30, 2004
To learn more about Holleyman click here
TIME CAP 30 MIN!
– HERO WOD: Last time we completed this workout was 2.2.22. SCALE AND MODIFICATIONS CAN BE MADE!!
– Conditioning Category: Threshold. Athletes will move at their maximal sustainable pace throughout.
– Wallballs: Reps should take less than 15 seconds each round.
– HSPU: Should take less than 15 seconds each round.
– Power Cleans: This should be a heavy single but should not exceed 75% of your 1RM power clean. Rep should take less than 10 seconds each round.
– Score: Time it takes to complete the workout.
– Find a steady, sustainable pace you can hold for the entire workout.
– Aim for unbroken sets of wallballs and handstand push-ups.
– Focus on quick transitions.
– If you complete 1 round every minute, you will complete this workout under the time cap. Use the clock as a guide to help you pace.
Modifications
WALLBALLS
– Reduce Load
– Reduce Reps
– Reduce Target Height
– Sub Single DB Thrusters (Hold Dumbbell Across Chest)
HANDSTAND PUSH-UPS
– Reduce Reps
– Add Riser
– Sub Double Dumbbell Push Presses
POWER CLEANS
– Reduce Load
– Sub Dumbbells
CrossFit – Sat, Dec 17
CrossFit Evergreen – CrossFit
The blind leading the “more” blind! AKA Groundhog Day or couples therapy (Time)
In teams of 2 do the following: accuracy rowing
– start with 50m (both partners row)
– 100m, 150m, 200m, etc
– rowing partner will be blindfolded (they are all new and you can keep yours)
– other partner will do (a minimum of 10) V-ups while watching to tell partner when to stop
– penalty burpees are assessed for each meter above or below target distance
CrossFit – Fri, Dec 16
CrossFit Evergreen – CrossFit
CFE INSPIRE
“You make a living with what you get. You make a life with what you give.” – Winston Churchill
Think back to a time in your life when you came in clutch for someone. One where your actions made a significant impact on someone’s life. Maybe it was a time where you showed up for a friend in a time of need. But you didn’t just show up… you went above and beyond. Not because of some expected return, but because you believed it was the right thing to do. You genuinely cared.
Think back to that day, and how that made you feel when you saw your impact. Think back to how it felt to know you made a difference. It felt good, didn’t it. Really, damn, good.
Science has shown us that one of the most powerful emotions we can feel, via serotonin, is released in mass at these moments. But what is even more interesting, is that it’s literally contagious. Think back to the last time you saw *someone else* doing something generous. Maybe it was as simple as holding the door open at the store for an elderly customer. Think back to that… How did you feel, witnessing that? Did it make you feel more generous?
If generosity is contagious, it just needs to be started.
Let it be us.
Be the change we want to see in this world.
Push Jerk (Push Jerk
Build To A 1RM
– Barbell should be taken from a squat rack or lifting blocks.
– Athletes should move on after (at most) 3 failed attempts at their heavy.
– Score: Enter heaviest successful lift.
)
Warm Up
30s Belly To Wall Handstand Hold
10 Push-Ups or HSPU
30s Empty Barbell Overhead Hold
10 Empty Barbell Push Jerks
5 Push Jerks (Light Weight)
3 Push Jerks (Moderate Weight)
…Keep building hitting single reps until you have hit your heavy single for the day.
CrossFit Games Open 15.5 (Time)
For Time:
27 Calorie Row
27 Thrusters, 95# / 65#
21 Calorie Row
21 Thrusters, 95# / 65#
15 Calorie Row
15 Thrusters, 95# / 65#
9 Calorie Row
9 Thrusters, 95# / 65#
– Conditioning Category: High Threshold. Athletes should move at their highest maximal sustainable pace. The pace and intensity should be high but we should avoid a significant drop off in pacing in the back half of this workout.
– Thrusters: Loading should not exceed 50% of your 1RM thruster. Athletes should be able to complete all rounds in 3 sets or less.
– Score: Total time is takes to complete the workout. If capped, add 1s for every missed rep.
– Let’s make the first focus on the pace of the row. We want to be sure that our pacing doesn’t drop significantly in the back half of this workout because we were too aggressive at the start. Settle into a pace that we see ourselves holding while we are out of breath and managing leg fatigue.
– We’ll make the thrusters our second focus. While we want to try to hold on for bigger sets, we need to be mindful of how our speed here can affect our row. A quick break or 2 on the 27 and 21 may be worth it if it means you can hold your pace on the row.
Warm Up
30s Row
10 Empty Barbell Thrusters
30s Row
10 Thrusters @ Workout Weight
30s Row
Rest 3-4 Minutes Before Beginning The Workout
Mods
27-21-15-9 CALORIE ROW
– Reduce Cals
– 27-21-15-9 Cal Bike Erg
– 21-15-12-6 Cal Ski
– 21-15-12-6 Cal Assault or Echo Bike
-21-15-12-6 Cal Air Run
– 500-400-300-200m Run
THURSTERS
– Reduce Loading
– Sub Dumbbells
– Sub Wallballs
CrossFit – Thu, Dec 15
CrossFit Evergreen – CrossFit
CFE INSPIRE
“Give more. Give what you didn’t get. Love more. Drop the old story.”
We often hold onto the past. And we all have felt ourselves do it. Sometimes they are worn as scars, sometimes like trophies. It’s not uncommon to use past events as a chip on your shoulder. “They didn’t believe in me”. All of those are potent motivators. But they only last so long, as they are fleeting and weaker forms of ammunition.
When we “fight against” something, such as something in the past, we will only go so far. When we “fight for” something, it’s different. Its purpose and meaning go beyond our singular life, transcending to something far bigger. This is where you can move mountains.
Do you hold onto something from the past? Can we reframe the mental dialogue?
GHD Benchmark (Time)
GHD Sit-Up Benchmark
https://ctstorageprod.blob.core.windows.net/videos-coaching/ghdsu-legs.mp4
For Time:
100 GHD Sit-ups
Time Cap: 7 Minutes
– The standard GHD height is 40/37 inches for age groups 14-54 and 37/31 inches for age groups 55 and over.
– Score: Total time it takes to complete the workout. If capped, add 1s for every missed rep.
Warm Up
10 AbMat Sit-Ups
10-15s Hang Upside Down On GHD
3-5 GHDSU
Modifications
– Reduce Reps
– Weighted Sit-Ups
– Sit-Ups
Bike Rounds (Time)
Buy In: 1KM Bike
3 Rounds:
10 Bulgarian Split Squats
15 AbMat SitUps
20 Bench Press
25 Calf Raises
30 Second Superman Hold
Buy Out: 1KM Bike
For Time
Your Choice on Bench Weight
Mobility/Cool Down (No Measure)
Forward Bend w/ Reverse Prayer
Sumo Squat Press
Bow Pose
Straddle Fold
One Leg Bent Head to Knee
Cat/Cow
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