CrossFit – Wed, Dec 14
CrossFit Evergreen – CrossFit
CFE INSPIRE
“Don’t look for the third thing.” – Marcus Aurelius
Marcus Aurelius breaks down a good deed into two positive results:
1. You did good, and,
2. You helped another.
The first positive result is that *you* did good. Every good deed is a vote towards ourselves becoming better human beings. The second is that your actions helped *another*. Whether big or small, you’ve benefited another human being today.
There is a “third thing” that one can seek, and it was Marcus strongly speaks against: credit.
When one contributes with a good deed, doing right by oneself, and doing right by another, is enough. The desire to receive praise for such an action is the pitfall he warns against. To go around expecting thanks is what he deems as greedy, which can trickle into other areas of life.
Snatch Complex x 4 (Weight)
Snatch Complex
For Max Load:
1 High Hang Power Snatch
1 Hang Power Snatch
1 Power Snatch
– Athletes should hold onto the bar until all 3 movements have been completed.
– Athletes can take an unlimited number of attempts for their heavy, however, athletes should stop after 3 failed attempts.
– Score: Heaviest lift
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 Hang Squat Snatches
With A Light Weight:
1 Hang Power Snatch
1 Power Snatch
1 Hang Squat Snatch
1 Squat Snatch
With A Moderate Weight:
1 Hang Power Snatch
1 Power Snatch
1 Hang Squat Snatch
1 Squat Snatch
…Make as many jumps as needed until you reach your heavy complex.
The Syd Special (2 Rounds for time)
“The Syd Special”
[On the 0:00]
12-9-6:
Power Snatch MRx: 75/45, Rx: 95/65, Rx+: 115/85
Bar Muscle-ups
[On the 10:00]
21-15-9:
Power Snatch MRx: 55/35, Rx: 65/45, Rx+: 75/55
Chest to Bar Pull-ups
– Conditioning Category: Threshold. Athletes will move at their maximal sustainable pace throughout.
– Power Snatch (Part 1): Loading should not exceed 70% of your 1RM power snatch. We’re looking for small sets or quick singles.
– Bar Muscle-Ups: Athletes should be able to complete sets of 3 or more within the workout.
– Power Snatch (Part 2): Loading should not exceed 50% of your 1RM snatch. We’re looking for big sets.
– Chest To Bar: Athletes should be able to complete sets of 5 or more within the workout.
– Score: Total time it takes to complete each part of the workout. Overall score will be the sum total of both parts.
– In part 1, break up the barbell a good bit so that we can power through the bar muscle-ups. Holding onto the barbell for big sets will impact our grip and our lungs for the bar muscle-ups.
– In part 2, let’s hold onto the barbell and break up the chest to bar. Our breaks on the chest to bar are likely going to be much faster than our breaks on the barbell.
– Be mindful of your transitions. We can lose a lot of time between movements if we aren’t intentional.
Warm Up
5 Scap Retractions
5 Kip Swings
3-5 Strict Pull-Ups
3 Kipping Pull-Ups
3 Chest To Bar Pull-Ups
3 Bar Muscle-Ups
Then…
4 Power Snatches (Part 1 Weight)
2 Bar Muscle-Ups
4 Power Snatches (Part 2 Weight)
2 Chest To Bar Pull-Ups
Modifications
POWER SNATCH
– Reduce Loading
– Sub Dumbbell(s)
– Kettlebell Swings
BAR MUSCLE-UPS
– Reduce Reps
– Banded
– Jumping
– Chest To Bar Pull-Ups
– Pull-Ups
– Alternating Dumbbell Plank Rows
CHEST TO BAR
– Reduce Reps
– Banded
– Pull-Ups
– Alternating Dumbbell Plank Rows
CrossFit – Tue, Dec 13
CrossFit Evergreen – CrossFit
CFE INSPIRE
“If failure is not an option, neither is success.”
We fear the one who is willing to lose it all. The one who is willing to play full out with no reserves. The one who swings for the fences.
That’s a dangerous person. Dangerous enough… to accomplish something great.
We all have a comfort zone. A status quo. It’s warm, cozy, and familiar. But it’s a box, with a ceiling and walls that we can see and touch. It’s a world that cannot grow further than what it’s already grown to.
If we want to grow, we have to climb out of that world into the unknown. To face that chance that we may fall flat on our face, because we’re walking in new ground. Yet, as much as a “swing and a miss” may sting a bit, there’s something far worse. Worse than any of that is the pain of knowing that we didn’t try.
Life is so short.
There’s no time to bunt.
Let’s swing for the fences.
Front Squat (Front Squat
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
1:00 Bottom Of Air Squat Hold
10 Air Squats
30s Empty Barbell Bottom of Front Squat Hold
10 Empty Barbell Front Squats
5 Front Squats (Light Weight)
3 Front Squats (Moderate Weight)
…Keep building to your heavy with single reps
The Parent Trap (3 Rounds for time)
“The Parent Trap”
For Time:
45 Front Squats MRx: 95/55, Rx: 115/75, Rx+: 135/95
On the Minute:
5 Bar-Facing Burpees
[On the 10:00]
For Time:
2000m Row
[On the 20:00]
For Time:
45 Burpee Box Jump Overs (24″/20″)
On the Minute:
5 Toes to Bar
Conditioning Category: Grindy Threshold. Athletes should move at their maximal sustainable pace throughout.
– Front Squats: Loading should not exceed 65% of your 1RM front squat.
– Bar-Facing Burpees: Reps should take less than 30s to complete each minute.
– Row: Should take less than 10:00.
– Burpee Box Jump Overs: Athletes can jump or step down off the box. Burpees should face the box.
– Toes To Bar: Should take less than 30s each minute.
– Workout Note: The workout begins on the bar-facing burpees, not the front squats. The last part of the workout begins on the toes to bar, not the burpee box jump overs.
– Score: Enter how long it takes to complete each part of the workout.
– Pace the burpees and push the front squats. It pays to go a little faster than you want to on the squats as the leg fatigue sets in pretty quickly here.
– Push the pace on the row but leave enough in the tank for the last part of the workout. Think of this as an 80-90% effort.
– Breathe on the toes to bar and push the pace on the burpee box jump overs. The faster you go, the less less toes to bar you’ll need to do!
– Decide how many squats and burpees you’d like to get on the minute. Plan to leave at least 10s to transition before the next minute begins so that no time is wasted at the start of each minute.
Warm Up
4 Bar-Facing Burpees
4 Front Squats (Empty Bar)
4 Bar-Facing Burpees
4 Front Squats (Workout Weight)
200m Easy Row
4 Toes To Bar
4 Burpee Box Jump Overs
Modifications
FRONT SQUATS
– Reduce Loading
– Reduce Reps
– Sub Dumbbells
BAR-FACING BURPEES
– Reduce Reps
– Regular Burpees
– Burpees Over Dumbbell
2000M ROW
– 1,600m Ski
– 4 KMBike
BURPEE BOX JUMP OVERS
– Reduce Reps
– Reduce Box Height
– Burpee Box Step-Overs
– Bar-Facing Burpees
– Regular Burpees
TOES TO BAR
– Reduce Reps
– Knees To Chest
– GHDSU
– Sit-Ups
CrossFit – Mon, Dec 12
CrossFit Evergreen – CrossFit
CFE INSPIRE
“75% Emotional, 25% Physical”
It’s said that the hardest part about anything is starting. And that once we just take that first step, the successive action seems to just fall into place. And there’s absolutely merit to that… an object in motion tends to stay in motion (Newton).
But beyond the surface we want to recognize the truth about us as human beings… that we are emotional creatures. And that our ultimate success is less dependent on the physical actions we take, and more on the emotional backings behind them.
We can conceptualize “successful action” in this way: 25% of it is the physical side. The actual hands in the dirt, grunt work. This stuff matters, of course. But these specific and granular “whats” only account to a quarter of the recipe.
75% of it is the emotional side. The story that plays between our ears as we’re underway. We’re going to hit bumps in the road, and how we internalize obstacles determines our path forward more than anything else. How do we respond when it’s a “bad day?”, and we’re missing every single snatch attempt?
When we think about it that way, successful action isn’t just about what we’re doing, and far more about how we’re doing it. Despite the battle being in our hands, it’s won in our mind.
Double Under Benchmark (Time)
Double Under Benchmark
https://ctstorageprod.blob.core.windows.net/videos-coaching/double-under-elbows.mp4
For Time:
300 Double Unders
Time Cap: 8 Minutes
– Athletes can use this time to practice if needed.
– Score: Total time it takes to complete the workout. If capped, add 1s for every missed rep.
Warm Up
15s Calf Raises
15s of Single Unders
15s of Double Unders
Rest 1-2 minutes before starting the clock.
Modifications
– 8:00 of Practice
– 450 Single Unders
Clean and Jerk Complex (Weight)
Clean & Jerk Complex
For Max Load:
1 Deadlift
1 Squat Clean
1 Hang Squat Clean
1 Split Jerk
– Athletes should hold onto the bar for all 4 movements before putting the bar down.
– Score: Heaviest successful lift.
Warm Up
With An Empty Barbell:
5 Good Mornings
5 Strict Presses
5 Deadlifts
5 Hang Power Cleans
5 Front Squats
5 Hang Squat Cleans
5 Push Jerks
5 Split Jerks
With A Light Weight:
1 Deadlift
1 Squat Clean
1 Hang Squat Clean
1 Split Jerk
With A Moderate Weight:
1 Deadlift
1 Squat Clean
1 Hang Squat Clean
1 Split Jerk
…Make more jumps if needed until you reach your starting weight.
DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
– Conditioning Category: Grindy Threshold. Athletes will move at their maximal sustainable pace throughout while grinding through their barbell reps.
– Barbell Loading: Should not exceed 65% of your 1RM jerk.
– Score: Total time it takes to complete the workout.
– The traditional way to break up “DT” is to do 11 deads, rest, 1 dead into 8 hang power cleans, rest, then do 1 hang power clean into 6 unbroken push jerks.
– Often times, athletes will find themselves needing to break up the push jerks into 2 sets. This is typically not due to the push jerks being too heavy, but instead because the hang power cleans have tired them out.
– If needed, let’s stick to the deadlift strategy of doing 2 sets (11-1), then break the hang power cleans into three sets (8-3-1) to be able to hold onto the push jerks.
– Let’s keep the focus on holding onto the push jerks for all 6 reps each round. If we need to break something, have it be the hang power cleans or the deads first.
Warm Up
@ Light Weight:
6 Deadlifts
5 Hang Power Cleans
4 Push Jerks
@ Workout Weight:
5 Deadlifts
4 Hang Power Cleans
3 Push Jerks
Modifications
ALL BARBELL MOVEMENTS
– Reduce Loading
– Reduce Reps
– Sub Dumbbells
CrossFit – Sat, Dec 10
CrossFit Evergreen – CrossFit
single leg balance age test (No Measure)
– stand on one foot, arms crossed, lifted leg bent a knee, eyes closed
– 5s >65
– 6-10s 50-64
– 11-15s 40-49
– 16-21 35-39
– 22-30 30-34
– >30s <30
Danish zombie core and curl (AMRAP – Rounds and Reps)
20 min AMRAP of:
– 5 zombie squats 45/35
– :30s Copenhagen plank (15s each side)
– 6 hanging 3s oblique holds (3/3)
– 6 plank walk outs
– :30s prying goblet squat
– 15 kb rope curls 16kg/15lbs
– 10 kb (5/5) around the world to press 16/15
-20 Russia kb swings 16/15
CrossFit – Fri, Dec 9
CrossFit Evergreen – CrossFit
CFE INSPIRE
“I want to see it, before I believe it.”
We are visually oriented people.
We seem to trust our eyes more than our other senses.
It’s why we call our ultimate direction our “vision”. It’s why in the middle of the night, if we think we hear something, we want to take a look before we feel safe enough to fall back asleep. We can hear news through the grapevine, but we doubt it until we see it.
Recognizing this, we can leverage it to our advantage. Many of us will agree that there is power in writing down our goals, and this is why. We begin to believe it that much more. It feels that much more real.
Write down our vision. Write down our goals. Write down anything that is important, not because it’s a mundane task… but because we need to see it, before we believe it.
Clean and Jerk (Hang Clean & Jerk
On the 2:30 x 6 Sets:
Set 1: 3 Reps @ 63%
Set 2: 3 Reps @ 73%
Set 3: 2 Reps @ 78%
Set 4: 1 Rep @ 83%
Set 5: 1 Rep @ 86%
Set 6: Heavy Single Attempt
*All Percentages Based Off 1RM Cle)
SQUAT CLEANS AND SPLIT JERKS ON THIS MOVEMENT
– For sets 1 &2, complete 3 hang clean and jerks. Athletes should hold onto the bar for all 3 reps without dropping between.
– For set 3, complete 2 hang clean and jerks. Athletes should hold onto the bar for both reps without dropping between.
– For sets 4,5 &6, complete 1 hang clean and jerk.
– Athletes have a chance to choose their weight for the final set. If you miss, you can take a maximum of 3 attempts at that final bar.
– Score: Heaviest single
Warm Up
With An Empty Barbell:
5 Good Mornings
5 Strict Presses
5 Deadlifts
5 Hang Power Cleans
5 Front Squats
5 Hang Squat Cleans
5 Push Jerks
5 Split Jerks
With A Light Weight:
2 Hang Squat Clean & Jerks
With A Moderate Weight:
1 Hang Squat Clean & Jerk
…Make more jumps if needed until you reach your starting weight.
CrossFit Games Open 14.4 (AMRAP – Reps)
14-Minute AMRAP:
60 Calorie Row
50 Toes-To-Bars
40 Wall-Ball Shots, 20# / 14#
30 Cleans, 135# / 95#
20 Muscle-ups
– Conditioning Category: Grindy Threshold. We’ll move at our maximal sustainable pace while grinding through big sets and reps of these movements.
– Row: 4-5 minutes
– Toes To Bar: 3-5 minutes
– Wallballs: 2-4 minutes
– Power Cleans: 2-3 minutes. Loading should not exceed 65% of your 1RM power clean.
– Ring Muscle-Ups: 2-5 minutes
– Score: Rounds + Reps
– Use the row as a “buy-in.”
– Break the toes to bar into sets of 3 or more.
– Break the wallballs into sets of 8 or more.
– Perform the power cleans in singles or small sets.
– Chip away at the RMU and try to stay moving.
– Be aware the finishing 1 round will be challenging for most.
Warm Up
6 Calorie Row
5 Toes to Bar
4 Wallballs (Light)
3 Power Cleans (Light)
2 Ring Pull-Ups + 2 Ring Dips
6 Calorie Row
5 Toes to Bar
4 Wallballs (Workout Weight)
3 Power Cleans (Workout Weight)
2 Ring Muscle-Ups
Modifications
60 CALORIE ROW
– Reduce Calories
– 60 Calorie Bike Erg
– 45 Calorie Ski/Assault Bike/Echo Bike/Air Run
– 800m Run
– 60 Burpees
TOES TO BAR
– Reduce Reps
– 50 Knees To Chest
– 50 Medball Overhead Sit-Ups
– 50 V-Ups
WALLBALLS
– Reduce Loading
– Single Dumbbell Thrusters
POWER CLEANS
– Reduce Loading
– Sub Dumbbells
RING MUSCLE-UPS
– Reduce Reps
– 10 Strict Ring Muscle-Ups
– 1 Ring or Bar Pull-Up + 1 Ring Dip = 1 RMU
– 20 Double Dumbbell Devil Presses
CrossFit – Thu, Dec 8
CrossFit Evergreen – CrossFit
CFE INSPIRE
“There will never be a better you, than you.”
There is a lot to be said about authenticity.
The first definition inside Merriam-Webster reads, “worthy of acceptance or belief.”
If there’s one sure way to find failure in something, it’s through not being ourselves. It just doesn’t pan out in the long run. While we always remain a student, the harm lies when we blur the lines between emulating the traits of our mentors… with trying to actually be them.
Our mentors do not wish for us to follow in their footsteps.
Our mentors wish for us to go further. To blaze the path further than before.
We have incredible leaders to guide us. But it is now on us to push even further. And there’s no one suited better for that, than you.
Open 21.1 “Pre-Game” (Time)
AT 50% INTENSITY (WARM-UP PACE):
Part A:
– 5:00 light bike, ski, or run
Part B:
3 rounds:
– 3 strict pull ups
– 6 push ups
– 9 kb swings (light)
– 12/9 calorie bike
– 15 abmat sit ups
– 18 air squats (to ball or box – gentle touch and go)
Part C:
– 5:00 light bike, ski, or run
Part D:
with an empty or very lightly loaded barbell
2 rds of:
– 5 Good Mornings
5 back squats
– 5 strict presses
– 5 stiff-legged dead lifts
– 5 front squats
Part E:
– 5:00 light bike, ski, or run
– Optional primer for the upcomingOpen workouts.
– “Warmup-like” intensity, passing through common ranges of motion that will help us move better.
– Here’s the goal: leave the gym better than when you walked in. That means we must control intensity, and choose an appropriate amount of volume in the rounds above.
Modifications
HOME GYM
At 50% intensity (warm-up pace):
Part A)
3:00-5:00 Light Monostructural (Bike, Row, Ski, or Run)
Part B)
3 Rounds:
6 Double Dumbbell Renegade Rows
9 Burpees
12 Kettlebell Swings (light)
15 AbMat Sit-Ups
18 Air Squats
Part C)
3:00-5:00 Light Monostructural (Bike, Row, Ski, or Run)
Part D)
2-3 Rounds:
5 Unweighted or Banded Good Mornings
5 Single Dumbbell Front Squats (Each Arm)
5 Single Dumbbell Dumbbell Strict Presses (Each Arm)
5 Single Dumbbell Single Leg RDL’s
Part E)
3:00-5:00 Light Monostructural (Bike, Row, Ski, or Run)
Mobility (No Measure)
Child’s Pose
Wrist Stretches
Cat/Cow
Cobra
Banded Hamstring Hip Opener
Happy Baby
Plow pose
Roll Outs – Calves, Glutes, Quads, Thoracic
Corpse Pose
-Hold each pose for 3-5 deep breaths
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