CrossFit – Tue, Nov 15
CrossFit Evergreen – CrossFit
CFE INSPIRE
“Every action you take is a vote for the type of person you wish to become. No single instance will transform your beliefs, but as the votes build up, so does the evidence of your new identity.” – James Clear
If someone has 10 coins, are they rich? Let’s say no.
What if they have 100 coins? Probably not.
What about 1,000 coins?
There is a tipping point. A number where our answer changes to yes. It actually narrows down to a single coin where that takes place.
But… we know it wasn’t *just* the single coin. It was the culmination of the many before. We can apply this same logic to our identity. By itself, walking the shopping cart back to its home isn’t going to change who we are as an individual. By itself, picking up trash outside of the local school isn’t going to either. It’s the culmination, that will. These votes for who we are, seemingly small at the time, add up.
A pitfall in life is when we view instances throughout our day as insignificant. We tell ourselves, “this won’t make a difference”. Yet at the end of the day, just like the single coin, it’s all that matters.
Power Clean (Build to a Heavy Single)
From the floor, No Squat.
Prep
10 Empty barbell reps
3 Reps at 50%
3 Reps at 75%
3 Reps at 85%
On Repeat (8 Rounds for time)
“On Repeat”
https://ctstorageprod.blob.core.windows.net/videos-coaching/hinge-vs-bump-clean.mp4
On the 2:30 x 8 Rounds:
10 Hang Power Cleans
30 Double Unders
.5 KM Bike Erg
MRx: 95/55, Rx: 115/75, Rx+: 135/95
– Conditioning Category: Threshold
– Hang Power Cleans: Loading should not exceed 60% of your 1RM hang power clean. Reps should be completed in less than 30 seconds each round.
– Double Unders: Reps should take less than 45 seconds each round.
– Bike: Should be completed in 1:15 or less.
– Score: Enter split times for all 10 rounds. Overall score will be the sum total of all splits.
– Hold onto the hang power cleans for unbroken sets.
– Breathe and relax the shoulders through the double unders. Be mindful of your grip on your handles as this can fatigue the grip for the barbell.
– Push the bike.
Prep
Timed Practice Round:
5 Hang Power Cleans
15 Double Unders
250m Meter Bike Erg
*This is half the reps we’ll complete each round. This will give us an idea of how long each round will take.
Modifications
HANG POWER CLEANS
– Reduce Reps
– Reduce Load
– Double Dumbbell Hang Power Cleans
DOUBLE UNDERS
– Reduce Reps
– 30 Second Time Cap
– 45 Single Unders
– 30 Second Effort Ski or Row
500 METER BIKE ERG
– Reduce Meters
– 250m Row
– 200m Run
– 200m Ski
– 15/12 Cal Assault or Echo Bike
– 15 x 10m Shuttles
CrossFit – Mon, Nov 14
CrossFit Evergreen – CrossFit
CFE INSPIRE
“I attribute my success to this – I never gave, or took, any excuse.” – Florence Nightingale
The terrifying thing about excuses, is that it blinds us to our next move. If we excuse or try to justify a misstep, we at a subconscious level tell ourselves that this is “out of my control”. That this was a fluke, or a chance event, and there’s nothing I could do differently next time.
On the flip side, owning what happens is not about beating ourselves up or throwing pity parties. It’s solely so that we can open our vision on where to go next. To see the lesson in front of us.
Excuses are contagious, and horribly damaging. Let’s take the opposite road, as growth begins with responsibility.
Back Squat (Back Squat
Build to Heavy Single
)
– Barbell will come from a rack.
– Rest as needed between attempts.
– Score: Enter your heavy single.
Prep
With An Empty Barbell
10 Back Squats
Then…
3-5 Back Squats @ 50%
2-3 Back Squats @ 60%
1-2 Back Squats @ 70%
1 Back Squat @ 80%
1 Back Squat @ 85%
…Keep building with small jumps until you reach your heavy single for the day.
Kaleidoscope (Time)
“Kaleidoscope”
https://ctstorageprod.blob.core.windows.net/videos-coaching/weight-changes.mp4
For Time:
40 Front Squats MRx: 75/45, Rx: 85/55, Rx+: 95/65
30 Front Squats MRx: 95/55, Rx: 105/65, Rx+: 115/85
20 Front Squats MRx: 105/65, Rx: 115/75, Rx+: 135/95
10 Front Squats MRx: 115/75, Rx: 135/85, Rx+: 155/ 105
On the Minute [Starting at 0:00]:
4 Bar-Facing Burpees
– Conditioning Category: Grind
– Front Squats: Athletes should use 1 barbell and change out the weights themselves. The last barbell should not exceed 70% of your 1RM front squat.
– Bar-Facing Burpees: Athletes should be able to complete the 4 reps in less than 30s each minute.
– Score: Total time it takes to complete all 100 front squats.
– Let’s aim to find a burpee pace that is sustainable throughout the workout while keeping in mind that we want to be able to leave gas in the tank for the front squats. This is likely somewhere around a 7 out of 10 effort on pacing here.
– On the front squats, let’s see if we can hold onto the bar for sets of 10 or more throughout the workout. Our cycle speed does not need to be fast here.
– Have your plates laid out and ready to go to make your weight changes as seamless as possible.
Prep
Perform 5 Front Squats @ Each Weight
…Between Sets, Perform 5 Bar-Facing Burpees
Modifications
FRONT SQUATS
– Reduce Weights
– Sub Dumbbells
BAR-FACING BURPEES
– Reduce Reps
– Regular Burpees
CrossFit – Sun, Nov 13
CrossFit Evergreen – CrossFit
CrossFit – Sat, Nov 12
CrossFit Evergreen – CrossFit
SEAL Crusher Part 1 (Time)
4 sets of 15 reps (goal=unbroken)
– bench press
– push ups
– db flyes
– db kick backs (both arms)
– 2 hand OH db tricep extension
– skull crushers
cash out:
– 100 abs
CrossFit – Fri, Nov 11
CrossFit Evergreen – CrossFit
Chad 1000x (Time)
“Chad”
Today we perform the Hero Workout “Chad” in honor of Navy SEAL Chad Wilkinson who took his life on October 29, 2018 due to the effects of numerous deployments, several TBIs, blast wave injuries and PTSD. Our goal is to honor Chad’s life and legacy and to raise awareness for suicide prevention.
1,000 box step ups. Rx: 30/20 lb db – Rx+ 45/35 lb db use 20″ box
– Scaled: lighter to no weight, smaller box or fewer steps
⁃ Conditioning Category: Grind.
⁃ Alternate legs every rep for a total of 1,000 reps or 500 each side.
⁃ If you don’t have a ruck sack, load a backpack with anything available to get to workout weight, or use a weight vest.
⁃ Choose a loading that allows you to complete at least 15 reps on the minute.
⁃ We’ll have a chance to practice 1 minute of step-ups in the practice round. 15 reps should be very comfortable in this time frame to go as prescribed.
⁃ The approach here is simple: find a rhythm that you see yourself holding for 45+ minutes of work. It can be helpful to have a target number of step-ups to complete every minute.
⁃ For efficiency in this high rep workout, the foot you step up to the box with should be the first foot off the box. This helps you quickly tap the opposite foot on the ground as you alternate legs.
⁃ To break up the monotony and keep working through smaller checkpoints, consider switching what side of the box you step up to every 25-50 reps. You can utilize all 4 sides of the box. This essentially makes it 5-10 rotations around the box for 1,000
⁃ Adjust height, weight, and reps as needed.
⁃ Times will likely range between 45-70 minutes. We’ll time cap this workout at 70 minutes.
Prep
1 Minute of Step-ups with Workout Height & Weight
Modifications
1,000 STEP-UPS
⁃ Reduce Reps
⁃ Reduce Height
⁃ Reduce Weight
– Reduce Time
⁃ 500 Walking Lunge Steps or 1 Mile Walking Lunge (No Weight)
TIME MODS
AMRAP 30
AMRAP 20
AMRAP 10
REP MODS
500 Reps
350 Reps
200 Reps
CrossFit – Thu, Nov 10
CrossFit Evergreen – CrossFit
CFE INSPIRE
“When I write, I feel like an armless, legless man with a crayon in his mouth.” – Kurt Vonnegut
It can be easy to forget that even the greats are full of awkwardness and clumsiness. Yet the man quoted above is known to have changed the face of American literature.
But despite Vonnegut’s success, he didn’t start that way. It was full of fumbles, false starts, and embarrassing mistakes. Yet where others in his shoes stopped, he chose to keep going. Forcing himself to move forward. He kept taking one more step, even when the process did not seem rewarding.
Awkward and clumsy is not just OK… it’s part of the way.
Merry Go Rounds (Time)
Merry Go Rounds
4 Rounds For Time:
5 Pull Ups
10 Push Ups
15 V-Ups
20 Russian Kettlebell Swings
25 Sec. Hollow Body Hang
30 DU’s
KB-MRx: 35/25, Rx: 53/35
Singles 50
Work on full range of motion with these movements.
Use box or bands to sub pull ups
Hand Release Push Ups or Bar
Singles or Mountain Climbers for DU’s
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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