CrossFit – Tue, Nov 22
CrossFit Evergreen – CrossFit
CFE INSPIRE
“Champions don’t blame the tools they’ve been given. Champions sharpen them.”
Abraham Lincoln once wrote that if he had six hours to cut down a tree, he would spend the first four sharpening the axe.
It doesn’t matter where you started, or even where you’ve been. All that matters is two questions: Where do you want to go? And, how hard are you willing to work to get there?
We have what we need. Everyone does. The separation comes down to who is willing to do the work.
Never whine.
Never complain.
Never make excuses.
Deadlift (Deadlift
On the 3:00 x 5 Sets:
5 Reps @ 73%
*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: Mark Completed. This is to incentivize athletes to stick to their given percentage.
Warm Up
4 Rounds:
20s Hollow Hold
10s Rest
20s Superman Hold
10s Rest
With An Empty Barbell:
8 Good Mornings
8 Stiff-Legged Deadlifts
8 Deadlifts
5 Reps @ Light Weight
3 Reps @ Moderate Weight
…If needed keep building in sets of 2-3 to 73%
Sick Joke (Time)
“Sick Joke”
https://ctstorageprod.blob.core.windows.net/videos-coaching/hspu-legs-hips-arms.mp4
10-9-8-7-6-5-4-3-2-1:
Deadlifts
Handstand Push-ups
After Each Round:
15ft. Handstand Walk
Time Cap: 20 Minutes
BB-MRx: 155/ 105, Rx: 185/135, Rx+: 225/155
– Conditioning Category: Grindy Threshold. Move at a hard, yet sustainable pace throughout. The handstand walks will cause the workout to get grindy in the later rounds of this workout.
– Deadlifts: Loading should not exceed 60% of your 1RM Deadlift. Reps should be able to be completed in 1-2 sets each round.
– HSPU: Can be kipping or strict. Reps should be able to be completed in 1-2 sets each round.
– HSW: Set up cones or mark lines 30ft. apart. Athletes may kick down as needed throughout the handstand walk. There is a total of 10 handstand walk efforts in this workout. Each effort should take less than 1:00 each round.
– Score: Total time it takes to complete the workout.
– Aim to complete the deadlifts unbroken each round.
– If you have the capacity to go unbroken on the handstand push-ups, let’s do it. We can plan a break or 2 on the handstand walks as these breaks are more often quicker than the ones between handstand push-ups.
– If you don’t quite have the capacity for unbroken handstand push-up sets here. Let’s plan for 2-3 sets for the 10-9-8-7, and 1-2 sets for the 6-5-4-3. Let’s see if we can get the last 2 done unbroken. 1-2 breaks on the handstand walk is great here as well.
Warm Up
Practice Round 1:
10 Light Deadlifts
5 HSPU
5 ft. HSW
Practice Round 2:
5 Workout Weight Deadlifts
5 HSPU
5 ft. HSW
Modifications
DEADLIFTS
– Reduce Loading
– Reduce Reps
– Double Dumbbell Deadlifts
HANDSTAND PUSH-UPS
– Reduce Reps (Same Reps Each Round)
– Use 1-2 AbMats
– Double Dumbbell Push Presses
– Push-Ups
– Burpees
HANDSTAND WALK
– Reduce Distance
– Double Dumbbell Overhead Carry
– 3 Wall Walks
– 15 Handstand Shoulder Taps
– Handstand Holds :30sec.
Abs/Lunge Accessory (AMRAP – Reps)
6 Minute Tabata
30 Sec. Work 30 Sec. Rest X 6
-VUps
-Db Weighted Walking Lunges (you pick weights)
Modifications
-AbMat SitUps
-Reverse lunges or no weight
CrossFit – Mon, Nov 21
CrossFit Evergreen – CrossFit
CFE INSPIRE
“I was complaining I had no shoes, until I met a man who had no feet.” – Confucius
A man walked into a shop to order some flowers. They were to be sent as a gift to his mother, living 200 miles away.
As he got out of his car he noticed a young girl sitting on the curb sobbing. He asked her what was wrong and she replied, “I wanted to buy a red rose for my mother. But I only have seventy-five cents, and a rose costs two dollars.” The man smiled and said, “Come on in with me. I’ll buy you a rose.” He bought the little girl her rose and ordered his own mother’s flowers.
As they were leaving he offered the girl a ride home. She said, “Yes, please! Could you take me to my mother?” She directed him to a cemetery, where she placed the rose on a freshly dug grave.
The man returned to the flower shop, cancelled the gifting order, picked up a bouquet and drove the 200 miles to his mother’s house.
At times, we can take relationships with our family and friends for granted. Next time you want to ignore the phone call from your Dad, make an excuse as to why you can’t make it to your friend’s house to meet their newborn baby girl, or want to skip out on dinner with your buddies from college you barely get to see anymore, remember this story. You’re never too busy to make time to see the people who love you.
Squat Clean and Jerk (Hang Squat Clean & Jerk
On the 2:30 x 6 Sets:
Sets 1-2: 2 Reps @ 73%
Sets 3-4: 2 Reps @ 78%
Sets 5-6: 1 Rep @ 83%
*All Percentages Based Off 1RM Clean & Jerk
)
– For sets 1 & 2, complete 2 hang clean and jerks @ 73%. Athletes should hold onto the bar for both reps without dropping between.
– For sets 3 & 4, complete 2 hang clean and jerks @ 78%. Athletes should, again, hold onto the bar for both reps without dropping between.
– For sets 5 & 6, complete 1 hang clean and jerk @ 83%.
– 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: Mark complete. This is to incentivize sticking to percentages.
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.
Doce (3 Rounds for reps)
“Doce”
3 Rounds x AMRAP 4:
27/21 Calorie Row
21 Power Cleans
15 Burpee Box Jump Overs (24″/20″)
Rest 4 Minutes Between Rounds
Round 1: MRx:105/55, Rx:115/75, Rx+: 135/95
Round 2: MRx:95/45, Rx: 105/65, Rx+:115/85
Round 3:MRx: 75/35, Rx: 85/55, Rx+: 95/65
– Conditioning Category: Sprinty Threshold
– We last completed this workout on 11.18.2020
– Row: Completed in 1:00-2:00.
– Power Cleans: Completed in 1-2 minutes.
When choosing weights, consider the following set suggestions:
1st Bar: 3-4 Sets
2nd Bar: 2-3 Sets
3rd Bar: 1-2 Sets
– Burpee Box Jump Overs: You can jump up or step-up out of the burpee. Burpee must face the box. Completed in about 1:00.
– 3 Scores: Rounds + Reps of each AMRAP
– Keeping the stroke rate low and power high on the row can help you get to the power cleans quickly and help prepare for touch-and-go sets.
– The power cleans get easier with each round as the weight decreases. Aim to work through larger sets with each drop in weight.
– Here are some options for getting to 21 reps:
Heaviest Bar: 9-7-5, 7-7-7, 6-5-5-5
Middle Bar: 12-9, 7-7-7
Lightest Bar: 21, 12-9
– Let’s move at a strong pace on the burpee box jump overs. Even if the first couple calories on the rower are slower because of your pacing here, just getting strapped in and the handle moving is the goal.
Prep
With First Round Weight:
4 Calorie Row
4 Power Cleans
4 Burpee Box Jump Overs
Modifications
CALORIE ROW
– 21/15 Calorie Assault Bike, Echo Bike, Bike Erg, or Ski Erg
– 400 Meter Run
POWER CLEANS
– Reduce Loading
– Double Dumbbell Power Cleans
BURPEE BOX JUMP OVERS
– Barbell or Dumbbell Facing Burpees
– Burpee Box Step-Overs
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, Nov 19
CrossFit Evergreen – CrossFit
Monkey Biz (Time)
3 rds for time of:
– 10 gorilla rows Rx: 45/35; Rx+: 60/40
– 10 pullovers Rx: 45/35; Rx+: 60/40
– 21’s BB 45/35
– 100 flutter kicks (50/50)
– 50 jump rope singles
– 2 min plank
CrossFit – Fri, Nov 18
CrossFit Evergreen – CrossFit
Deadlift (Deadlift
Build To Heavy Single
)
– Rest as needed between between weight jumps.
– if you feel your form start to break, stop there. The extra couple pounds will not be worth it if the result is a sore back.
– Score: Heaviest successful lift.
Prep
With An Empty Barbell
10 Deadlifts
Then…
3-5 Deadlift @ 50%
2-3 Deadlifts @ 60%
1-2 Deadlifts @ 70%
1 Deadlift @ 80%
1 Deadlift @ 85%
…Keep building with small jumps until you reach your heavy single for the day.
Hidden Valley (Time)
“Hidden Valley”
3 Rounds For Time:
50 Wallballs
20 Toes to Bar
15/12 Cal Bike
Rest 2 Minutes Between Rounds.
MRx: 14/12, Rx: 20/14
– Conditioning Category: High Threshold
– Wallballs: Reps should be completed in less than 4:00 each round.
– Toes To Bar: Reps should be completed in less than 2:00 each round.
– Score: Total time including rest.
– With 2 minutes of rest between rounds, we can aim to push ourselves a bit on each of these 3 movements.
– For the wallballs, we could do 30-20, 25-15-10, 15-15-10-10, or quick sets of 10’s. We could also get a big set out of the way, then chip away at some smaller ones after that.
– For the toes to bar, we could do 10-10, 10-5-5, or 8-6-6. Similar to wallballs, we could also get a big set out of the way, then chip away at some smaller ones after that.
– Bike at a harder pace then normal as you will have the rest to recover.
– For both the toes to bar and wallballs, let’s choose a strategy that is a little more of a reach for us than usual.
Prep
Practice Round
7 Wallballs
6 Toes To Bar
3 Cal Bike
modifications
WALLBALLS
– Reduce Reps
– Reduce Loading
– Reduce Target Height
– Single Dumbbell Thrusters
TOES TO BAR
– Reduce Reps
– Toes To As High As Possible
– Knees To Chest
– Medball Sit-Ups
BIKE
– Reduce Calories
CrossFit – Thu, Nov 17
CrossFit Evergreen – CrossFit
CFE INSPIRE
“Only a man who knows what it’s like to be defeated, can reach down to the bottom of his soul with the extra ounce of power to win, when the match is even.” – Mohammed Ali
It’s commonplace to look at mistakes, miscues, and losses as negatives. And it’s even more common to view them as setbacks. Yet here, one of the greatest of time, offers the difference maker in an otherwise even fight between two opponents:
Failure.
Through the experience of failure, the fighter becomes the victor. Not because of the pain of loss, or the embarrassment of defeat. But through viewing failure as a chance to start again, more equipped. More prepared. More experienced.
Thursday Fun Day (AMRAP – Rounds and Reps)
In a 25 min AMRAP do:
– 10 bench press
– 10 M&M’s
– 10 HRPU
– 10 KB swings 24/16 kg (Russian)
– 10 Cal Ski
Bench:
MRx: 85/55, Rx: 105/75, Rx+: 125/95
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
CrossFit – Wed, Nov 16
CrossFit Evergreen – CrossFit
CFE INSPIRE
“Don’t judge each day by the harvest you reap, but rather by the seeds you plant.” – Robert Lewis Stevensen
The definition of success is whatever we make of it.
Many directly link results to success. And the lack thereof, to failure. But what if we reshaped that way of thinking. What if we measured success, as the seeds we “plant for tomorrow”? What if we decide that a successful day is deemed so purely by how much we learned?
We can view days as tests.
Or we can view days as opportunities.
Time to tend to the field.
Shoulder Press (Strict Press
Build To Heavy Single
)
– Take the bar from a rack.
– Legs should remain straight throughout the press.
– Score: Heaviest successful lift.
Prep
10 Empty Barbell Strict Presses
5 Strict Presses @ Light Weight
2-3 Strict Presses @ Next Weight Jump
…Keep building in singles from here. Make big jumps early on and small ones as you get closer to your max.
2k Row (Time)
Max Effort 2k Row
– Conditioning Category: Threshold
– Damper Setting: Between 5 & 6.
– Score: Total time it takes to complete 2,000 meters.
Monitor Setup:
* Select Workout
* New Workout
* Single Distance
* Set to 2000 Meters
* Set Splits to 500 Meters
* Set Pace Boat to Desired Split Time (Optional)
* Change Display to Show Pace Boat (Optional)
STRATEGY 1
* Simple strategy
* Think of this as a 4×500 Meter Row
* Take 20 hard pulls at the start of each 500 meter interval
* Settle into a manageable pace for the remaining meters
STRATEGY 2
* More complex strategy
* Start: 10-15 Hard Pulls
* First 500: Desired Split Time +4 Seconds
* 500-1000: Desired Split Time +3 Seconds
* 1000-1500: Desired Split Time +2 Seconds
* 1500-1700: Desired Split Time +1 Seconds
* Last 300: Sprint To Finish Below Desired Split Time
Prep
50 Meters (+2 Estimated Average Split Time)
50 Meters (At Estimated Average Split Time)
50 Meters (-2 Estimated Average Split Time)
Modifications
2,000 METER ROW
– 4,000m Bike
– 1,600m Ski Erg
– 1,600m Run
– 1,200m Air Run
Skill Practice (AMRAP – Reps)
Skill Practice
https://ctstorageprod.blob.core.windows.net/videos-coaching/pistols-scaling.mp4
10 Minutes of Jump Rope or Single Leg Skill Practice
OPTIONS
* Single Leg Squats – Pistols
* Pull Ups
* Double Unders
* TTB
Pick a skill to work on for 10 min. These are suggestions.
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