CrossFit – Wed, Nov 30
CrossFit Evergreen – CrossFit
CFE INSPIRE
“If people knew how hard I worked to achieve my mastery, it wouldn’t seem so wonderful after all.” – Michelangelo
Written by someone recognized as one of the greatest artists of time.
“Natural born talent” is a myth. Movies portray it, sports news glamorizes… the “uncontrollable factor” that leads to such heights of achievement. Yet here he is, Michelangelo himself, expressing his backbone to success.
It’s easy to believe that we can’t control tomorrow. To believe that it is by chance. It’s far harder to believe that it is within our capabilities. That there is another level of true grit and unrelenting effort we can choose to go. It’s realizing that the great Michaelangelo simply worked his ass off… and that we can too.
Greatness is never by chance. It is always by choice. The choice to do the work.
Deadlift (Deadlift
On the 3:00 x 5 Sets:
3 Reps @ 78%
*Percentage Based Off 1RM Deadlift
)
– Reps should be performed touch and go without dead stops at the bottom or dropping from the top.
– Athletes should stick to given percentage as we will build off this in the coming weeks.
– Score: Enter your 3 reps at 78%.
Cranky Christine (Time)
“Cranky Christine”
3 Rounds For Time:
700/600 Meter Row
12 Deadlifts
21 Burpee Box Jump Overs (24″/20″)
Rest 3 Minutes Between Rounds.
MRx: 185/115, Rx: 225/155, Rx+: 275/185
Time Cap: 25 Minutes
– Conditioning Category: High Threshold. We’ll move at a maximal sustainable pace here but on the faster side than just a regular threshold workout due to the rest between rounds.
– Row: Completed in less than 3:30 each round.
– Deadlifts: Barbell loading should feel somewhat grindy. Completed in less than 1:00 each round. Loading should not exceed 70% of your 1RM deadlift.
– Burpee Box Jump Overs: Athletes should face the box each burpee. Reps should take less than 1:30 each round.
– Score: Total time it takes to complete the workout including rest. If capped, add 1 second for every missed rep. Every 100m = 1 rep.
– Let’s try to get outside our comfort zone on each of these movements.
– Push the pace on the row but only slightly more than usual as this is a longer effort than our other 2 movements each round. Back off your pace for the last 50m to prepare for the deadlifts.
– Aim for 1-3 sets on the deadlifts. If you struggle with the movement, let’s break these into 2-3 quick sets (5-4-3 or 6-3). If deadlifts are your jam, hold on for all 12 reps and let out an exhale at the top of each rep to keep the heart rate in check.
– Find a steady, sustainable pace on the burpee box jump overs. See if you can speed up your pace every 7 reps knowing that there is a 3 minute rest waiting for you when you are done.
Warm Up
200m Easy Row
4 Light Deadlifts
6 Burpees
Modifications
700/600 METER ROW
– Reduce Distance
– 600/500m Ski
– 1400/1200m Bike
DEADLIFTS
– Reduce Reps/Loading
– Double Dumbbell Deadlifts
BURPEE BOX JUMP OVERS
– Reduce Reps
– Burpee Box Step-Overs
– Bar-Facing Burpees
– Burpees
Pulling Accessory (No Measure)
Pulling Accessory
3 Sets For Quality:
20 Unbroken Banded Strict Pull-ups
100 Meter Unbroken Farmers Carry
MRx: 35/25, Rx: 50/35, Rx+: 70/50
– Athletes should use a band that will allow for unbroken sets every round. Athletes can use different bands each set or the same band across.
– Athletes should use dumbbells for the farmers carries.
– If athletes break up a movement, they can continue from where they left off.
– Rest as long as needed between sets and movements.
– Score: No Measure. This is for quality movement. Record notes.
Modifications
BANDED STRICT PULL-UPS
– Reduce Reps
– Remove “Unbroken” Rule
– Ring Rows
– Double Dumbbell Bent Over Rows
– Barbell Bent Over Rows
FARMERS CARRY
– Reduce Loading
– Reduce Distance
– Sub Kettlebells
CrossFit – Tue, Nov 29
CrossFit Evergreen – CrossFit
CFE INSPIRE
“Culture eats strategy for breakfast.” – Peter Drucker
In business, this is ever important for leaders to fully understand. That the culture of a team is everything. Over any marketing plans, product launches… anything.
The same mindset is true for us as athletes.
We’ve all heard the line, “it’s not the size of the dog in the fight, but the size of the fight in the dog”. And we believe it to be true. The picture perfect strategy, executed half-heartedly, will always be beaten by the less-than-ideal strategy, but executed with full heart.
Our character is our backbone. During round 4 of “Kelly”, or the final minutes of an Open AMRAP, it will not be our “workout strategy” that we fall back to. It’s something deeper. Cultivate that, and everything else falls into place.
Hang Squat Snatch (6 Rounds for weight)
Hang Squat Snatch
https://ctstorageprod.blob.core.windows.net/videos-movements/Hang Squat Snatch.mp4
On the 2:30 x 6 Sets:
Set 1: 3 Reps @ 75%
Set 2: 2 Reps @ 78%
Set 3: 2 Reps @ 78%
Set 4: 2 Reps @ 83%
Set 5: 1 Rep @ 86%
Set 6: 1 Rep @ 86%
*All Percentages Based Off 1RM Squat Snatch
– For set 1, complete 3 hang squat snatches. Athletes should hold onto the bar for all 3 reps without dropping between.
– For sets 2, 3, & 4, complete 2 hang squat snatches. Athletes should hold onto the bar for both reps without dropping between.
– For sets 5 & 6, complete 1 hang squat snatch.
– Athletes should stick to their percentages here even if they feel they could go heavier. Let’s aim for great speed and technique here.
– Score: Enter all 6 weights used.
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:
2 Hang Squat Snatches
With A Moderate Weight:
1 Hang Squat Snatch
…Make more jumps if needed until you reach your starting weight.
Bloody Mary (AMRAP – Rounds and Reps)
“Bloody Mary”
https://ctstorageprod.blob.core.windows.net/videos-coaching/butterfly-speed.mp4
AMRAP 20:
5 Handstand Push-ups
10 Single Leg Squats
15 Pull-ups
Every 4 Minutes [Starting at 0:00]:
15 Hang Power Snatches MRx:65/45, Rx:75/55
– Conditioning Category: Threshold.
– Handstand Push-Ups: Can be kipping or strict. Reps should take less than 30 seconds.
– Single Leg Squats: Athletes should alternate legs every rep. Reps should take less than 30 seconds.
– Pull-Ups: Can be kipping or strict. Reps should take less than 1:00.
– Hang Power Snatches: Barbell should feel light. Loading should be under 60% of your 1RM Power Snatch. Reps should take less than 1:00.
– Score: Total rounds + reps of “Mary” (5 pull-ups, 10 single leg squats, 15 pull-ups). Hang power snatch reps will NOT count toward your score.
-STAY MOVING. There are lots of transitions in this workout.
– The workout begins with the hang snatches. Let’s aim for 1-2 sets here throughout. If you can cycle these quickly, hold on for all 15.
– Let’s aim for unbroken sets on the handstand push-ups.
– Find a steady pace on the single leg squats. No need to rush here.
– Aim for 1-3 sets on the pull-ups.
Warm Up
5 Hang Power Snatches (Light Weight)
3 Handstand Push-Ups
4 Single Legs Squats
5 Pull-Ups
5 Hang Power Snatches (Workout Weight)
Modifications
HSPU
– Reduce Reps
– Use 1-2 AbMats
– Double Dumbbell Push Presses
– Push-Ups
– Burpees
SINGLE LEG SQUATS
– Single Leg Squats To A Box
– Reverse Lunges
– Air Squats
PULL-UPS
– Reduce Reps
– Banded
– Ring Rows
– Alternating Dumbbell Plank Rows
HANG POWER SNATCHES
– Reduce Reps
– Reduce Loading
– Sub Single Dumbbell
– Sub Kettlebell Swings
GHD & Bike Accessory (AMRAP – Reps)
AMRAP 8:
40 GHD Sit-ups
40 Calorie Echo Bike
40 GHD Sit-ups
Max Calorie Echo Bike
– Getting to the max cal bike will be challenging. The goal here is to work on our speed and get outside our comfort zone on the GHD and on the bike.
– Score: Total reps completed in the 8 minute window.
Modifications
GHDSU
– Reduce Reps
– Weighted Sit-Ups
– 65 AbMat Sit-Ups
40 CALORIE ECHO BIKE
– Reduce Cals
– 60 Cal Row
– 40 Cal Ski
CrossFit – Mon, Nov 28
CrossFit Evergreen – CrossFit
CFE INSPIRE
“Well done is better than well said.” – Benjamin Franklin
Talk is cheap.
Anyone can talk.
Only the few, choose to do.
There will be a point today where we will feel compelled to express our thoughts to someone. Maybe it’s how something could be done better.
Press pause in that moment. “Ductus Exemplo” is a Latin phrase that translates to: “Lead by Example”. Actions will always speak louder than any words.
WD > WS.
Overhead Squat (Overhead 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%
*Percentages Based Off 1RM Overhead S)
– 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 your set of 2 at 78%
Warm Up
1:00 Bottom Of Air Squat Hold
10 Air Squats
30s Empty Barbell Bottom of Overhead Squat Hold
10 Empty Barbell Overhead Squats
6 Overhead Squats (Light Weight)
4 Overhead Squats (Moderate Weight)
…Keep building (if needed) to 70% in sets of 3-4
Something Or Other (Time)
“Something Or Other”
For Time [10 Minute Cap]:
20 Power Cleans
20 Bench Press
20 Overhead Squats
Barbell: MRx: 115/65, Rx: 155/95, Rx+: 185/125
– Conditioning Category: Grind. Athletes will grind through these 3 barbell movements and are likely to be limited by muscle fatigue more than cardiovascular fatigue.
– Barbell Loading: Should not exceed 70% of your 1RM Bench or Overhead Squat. Reduce the loading if needed. Athletes can use multiple barbells or 1 barbell for all 3 movements.
– Workout Note: Barbell should be taken from the floor for the power cleans and overhead squat. The barbell should be taken from a rack for the overhead squat.
– Score: Total time it takes to complete the workout. If capped, add 1 second for every missed rep.
– The power cleans are likely going to be the easiest movement for athletes to grind through. Singles or small sets will work great here.
– The bench press is likely to hold up some athletes quite a bit. Going small sets right from the start is likely the most sustainable way to go here. Some options could be 3’s & 2’s, 4’s, 5’s, or 8-7-5. If you have the ability to go for bigger sets, let’s do it.
– The overhead squat is another movement the is likely to hold up some athletes quite a bit as well. We can aim for bigger sets than our bench press but we still may need more than just 2 sets here. Some options could be 8-7-5, 7-5-4-4, or 6-5-4-3-2.
Warm Up
With A Light Barbell:
5 Power Cleans
5 Bench Press
5 Overhead Squats
With A Moderate Barbell:
4 Power Cleans
4 Bench Press
4 Overhead Squats
With Workout Weight:
3 Power Cleans
3 Bench Press
3 Overhead Squats
Modifications
ALL BARBELL MOVEMENTS
– Reduce Loading
– Sub Dumbbells
Ski and Accessory (Time)
3 Rounds For Time:
12/9 Calorie Ski Erg
9 Double Dumbbell Devils Press
3 Wall Walks
Time Cap: 15 Minutes
DB-MRx: 25/15, Rx: 35/25, Rx+: 50/35
– Score: Total time it takes to complete the workout. If capped, add 1s for every missed rep.
Warm Up
20s Ski
5 Burpees
20s Handstand Hold
20s Ski
3 Pull Ups
10 Handstand Shoulder Taps
Modifications
12/9 CALORIE SKI
– Reduce Cals
– 12/9 Cal Assault or Echo Bike
– 15/12 Cal Row
DEVILS PRESS
– Reduce Weight
– Burpees
– 1/2 Burpees
WALL WALKS
– Reduce Reps
– 20 Handstand Shoulder Taps
– 30s Handstand Hold Against A Wall
– Double Dumbbell Overhead Carry
CrossFit – Sat, Nov 26
CrossFit Evergreen – CrossFit
Heavy Roping (Time)
4 rds of:
– 15 jump rope (heavy ropes)
– 10 HRPU
– 15 jump rope
– 10 dips
– 15 jump rope
– 10 dragon flag flutter kicks
– 15 jump rope
– 10 hollow body hold WB toss and catch 20/14
– 15 jump rope
– 10 plate good mornings 45/35
Rx+ = biggest black ropes and at least 20 degrees on dragon flags
Rx = middle sized black and hemp ropes and at least 10 degrees on dragon flags
scaled = yellow ropes
CrossFit – Fri, Nov 25
CrossFit Evergreen – CrossFit
CFE INSPIRE
“Discipline is choosing between what you want now, and what you want most.” – Abraham Lincoln
The desire to seek instant gratification can be our mortal enemy. It drives us towards the comfortable choice, the safer option, or the compromise.
What we lack in those weak moments is discipline.
Discipline is the willingness to stick to goals we set out to do. Emotions and conditions can tempt us to sway, where our discipline can see the temptations for what they are, and make the right decision regardless.
This skill has been linked many times over to being a critical component of success.
What our emotions drive us towards today, may very well be directly against what we want in the long run. So we must question them. Stacked side by side, here we need to choose. Which one do we want more? There can only be one.
“Abs of Steel” AKA “Shaky Jake” (Time)
– 1 minute plank hold
– 100 floor wipers
– 100 1/2 burpees
– 100 V-ups
– 100 Russian twists
– 100 floor knee-ins
– 100 flutter kicks
– 100 abmat sit ups
– 100 floor wipers
– 1 minute plank hold
KB-MRx: 25/20, Rx: 35/25, Rx+: 53/35
BB-MRx: 95/55, Rx: 115/75, Rx+: 135/95
CrossFit – Wed, Nov 23
CrossFit Evergreen – CrossFit
CFE INSPIRE
“Seek not good from without; seek it within yourselves, or you will never find it.” – Epictetus
When something goes right, we’re relatively quick to point to the actions we took to get there. But when something goes wrong, we may find ourselves doing the opposite. In comes the “blame game”, where we use external events as excuses.
A core tenant of mental toughness is responsibility. To accept that we played a role.
But the purpose of taking responsibility, is not to make ourselves throw a pity party. The purpose is that it gives us options.
When we take responsibility and look within, we now are in control. We can now focus on what we need to do to get into a better position. It opens our eyes to the path forward.
If we do the opposite however, and blame the externals, we have surrendered control. We won’t have any say in the next steps, as the story we’re telling ourselves is that outside events determine our path.
Responsibility is a weapon. And it only comes from within.
Filthy Fifty (Time)
For time:
50 box jumps
50 jumping pull-ups
50 kettlebell swings
50 walking-lunge steps
50 knees-to-elbows
50 push presses
50 back extensions
50 wall-ball shots
50 burpees
50 double-unders
Men: 24-inch box, 16-kg KB, 45-lb. push press, 20-lb. ball
Women: 20-inch box, 12-kg KB, 35-lb. push press, 14-lb. ball
This is a CrossFit Evergreen tradition! Let’s get ready for Thanksgiving together!
Stronger Together!
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