CrossFit – Wed Nov. 9
CrossFit Evergreen – CrossFit
CFE INSPIRE
“You’re not your job. You’re not how much money you have in the bank. You’re not the car you
drive. You’re not the contents of your wallet. You’re not your (expletive) khakis.” – “Fight Club” (Movie)
The football player wears shoulder pads and a helmet. The chef puts on an apron. The accountant brings a suitcase everywhere she goes. These are materialistic identifiables, but it tells us nothing about who they really are.
If we were to strip ourselves of all materials, who are we? If we were to take away our job, our possessions… How would one describe us?
Let character be what defines us. Let it be our loudest statement.
Shoulder Press (Strict Press
3 Sets:
2 Reps @ 85-90% of 1RM Strict Press
*Rest As Needed Between Sets
)
– Just regular strict presses today. No pauses or tempos.
– Score: Enter heaviest set.
Prep
10 Empty Barbell Strict Presses
2-3 Light Reps
2-3 Moderate Reps
Ring Dips (Strict Ring Dips
Complete 1 Unbroken Set For Reps
)
– Retesting today to see if we can beat last week.
– If you cannot complete 10+ reps unbroken, select a variation from the substitutions that allows you complete 10+ reps.
– Score: Total reps
Prep
Practice 2-3 reps.
Modification
– Use A Band
– Bar Dips
– Box Dips
Three Dimensional (Time)
“Three Dimensional”
https://ctstorageprod.blob.core.windows.net/videos-coaching/toes-to-bar-head.mp4
For Time:
30 Toes to Bar
10 Cal. Bike
20 Bar-Facing Burpees
10 Front Squats
Rest 2 Minutes
30 GHD Sit-ups
10 Cal. Bike
20 Bar-Facing Burpees
10 Front Squats
Rest 2 Minutes
30 AbMat Sit-ups
10 Cal. Bike
20 Bar-Facing Burpees
10 Front Squats
Weighted AbMat SitUps MRx: 25/15, Rx: 35/25, Rx+: GHD
Barbell: MRx: 95/65, Rx: 105/75, Rx+: 115/85
– Conditioning Category: High Threshold
– Score: Time it takes to complete the workout.
– With 2 minutes of rest separating each segment of the workout, we can aim to push a little harder on each of these movements than we normally do.
– We can approach the toes to bar in a few different ways: one big set + smaller sets (i.e. 20 then 6 sets of 5), sets of 10 from the start, or sets of 5 from the start. Let’s try to chalk as few times as possible here and be urgent about getting back up onto the bar.
– Let’s bike at a pace just outside our comfort zone on each of these segments.
– Find a steady consistent pace on the burpees. Let’s make it our goal to just stay moving here.
– See if you can hold onto the barbell on the front squats. Aim for 1-2 sets here.
– For the GHDSU and the abmat sit-ups, let’s settle into a fast but smooth pace.
– Focus on fast transitions from movement to movement.
Prep
5 Toes to Bar
5 GHDSU
5 AbMat Sit-Ups
3 Cal. Bike
3 Bar-Facing Burpees
3 Front Squats
Modifications
TOES TO BAR
– Reduce Reps
– Toes To As High As Possible
– Knees To Chest
– Sit-Ups
GHDSU
– Reduce Reps
– Weighted Sit-Ups
– AbMat Sit-Ups
AbMat Sit-Ups
– Reduce Reps
10 CAL. BIKE
– Reduce Distance
– Sub Any Other Machine
BAR-FACING BURPEES
– Reduce Reps
– Bar Lateral Burpees
– Burpee To Target
– Regular Burpees
FRONT SQUATS
– Reduce Reps
– Reduce Loading
– Sub Dumbbells
CrossFit – Tue, Nov 8
CrossFit Evergreen – CrossFit
CFE INSPIRE
“If you can’t fly, then run. If you can run, then walk. If you can’t walk, then crawl. But whatever you do, you have to keep moving forward.” – Martin Luther King Jr
Comedian Jerry Seinfeld had a daily practice, which was a promise to himself. To “never break the chain”.
Every day, Jerry promised himself that he would write a joke, every single day. The length, the topic, and even how funny it was came second to the fact – that it was completed. Some days the jokes were incredibly funny. Other days, hardly. Some jokes were long, some were barely a sentence. But he “never broke the chain”.
What Jerry was doing, was committing himself to make forward movement, every, single, day. Some days it was an inch, and some days it was a mile. And this seemingly simple practice, to place tangible action into every day, resulted in one of the greatest comedians of his time.
As Martin Luther expresses, it’s not about the magnitude of the progress. All that matters is that we’re moving forward.
Clean and Jerk (Power Clean + Push Jerk
5 Sets:
1 Power Clean + 3 Push Jerks
All Sets Performed @ 75-80% of 1RM Clean & Jerk
Rest As Needed Between Sets.
)
– Athletes should hold onto the bar for the entree complex before dropping.
– Rest as needed between sets.
– Score: Enter heaviest set.
Prep
– Perform 3-5 warmup sets to 75%
Pull-ups (Strict Pull-ups
Complete 1 Unbroken Set For Reps
)
– If your cannot complete 10+ reps unbroken yet, select a variation from the substitutions that allows you complete 10+ reps.
– Score: Total reps
Prep
Practice 2-3 reps.
Modifications
– Use A Band or Box
– Ring Rows
– Empty Barbell Bent Over Rows
Razors Edge (Time)
“Razor’s Edge”
https://ctstorageprod.blob.core.windows.net/videos-coaching/clean-and-jerk-cycling.mp4
5 Rounds For Time:
9 Clean & Jerks
30 Double Unders
9 Chest to Bar Pull-ups
30 Double Unders
Barbell: MRx: 75/45, Rx: 85/55, Rx+: 95/65
– Conditioning Category: Threshold
– Clean & Jerks: Loading should not exceed 50% of your 1RM clean and jerk. Reps should be able to be completed touch and go (1-2 sets) and take less than 1:00 to complete.
– Double Unders: Reps should be completed in less than 1:00.
– Chest To Bar: Reps should be able to be completed in 1-2 sets and take less than 1:00.
– Score: Total time it takes to complete the workout.
– Let’s use the double unders as a place to recover in this workout. Try to keep the shoulders relaxed and control the breath.
– See if you can hold onto the bar for unbroken sets of clean and jerks. Your cycle time does not need to be fast. Pause overhead or in the front rack if needed to catch the breath.
– See if you can stick to 2 sets (or 1) on the pull-ups. Breaks on the pull-up bar can be much quicker than breaks on the barbell so let’s break here from the start if we are feeling unsure about the barbell.
– Focus on being intentional during your transitions. Our breaks can get long between stations so try to have some urgency between stations.
Prep
5 Clean & Jerks
10 Double Unders
5 Chest To Bar
10 Double Unders
Modifications
CLEAN & JERKS
– Reduce Reps
– Reduce Loading
– Sub Dumbbells
DOUBLE UNDERS
– Reduce Reps
– 1:00 Time Cap
– 45 Single Unders
CHEST TO BAR PULL-UPS
– Reduce Reps
– Banded
– Strict
– Regular Pull-Ups
– Alternating Dumbbell Plank Rows
CrossFit – Mon, Nov 7
CrossFit Evergreen – CrossFit
CFE INSPIRE
“Our patience will achieve more than our force.” – Edmund Burke
We are emotional beings. And we can only be rational, after we’ve been emotional.
When we see someone who is composed under adversity, it’s not that they aren’t an emotional person. Those feelings are there. What’s different (compared to the explosive nature of a “hot head”) is the closing of a certain gap. That of between an emotional reaction, and the subsequent replacement of rational thought.
Abraham Lincoln exercised this understanding through his “hot letters”. When he became fuming mad at someone, he forced himself to complete a task before taking his wrath directly to the individual. He wrote a letter to the offender, outlining all the wrongs and misdoings that have been committed. He held nothing back. Then, he would fold it up, place the letter in an envelope, place it in his desk drawer, and… never send it.
Think through the last time we lost our temper on someone. Was it worth it? Emotions will cool. And we can proceed in a more reasonable fashion that we won’t regret. We just need to acknowledge that gap, and work ourselves there through patience.
Handstand Push-ups
Strict Handstand Push-ups
Complete 1 Unbroken Set For Reps
Deadlift (Deadlift
3 Sets:
2 Reps @ 85-90%
*Rest As Needed Between Sets
)
– Reps should be performed “touch and go.”
– Score: Enter heaviest set.
Prep
10 Empty Barbell Deadlifts
2-3 Light Reps
2-3 Moderate Reps
Electric Triangle (6 Rounds for reps)
“Electric Triangle”
https://ctstorageprod.blob.core.windows.net/videos-coaching/shuttle-run-steps.mp4
6 Rounds For Reps:
Minute 1: Max Calorie Row
Minute 2: Max Calorie Echo Bike
Minute 3: Max Shuttle Runs*
Minute 4: Rest
*1 Shuttle Run = 50ft
– Conditioning Category: Threshold
– Shuttle Runs: Both feet need to cross the line and one hand should make contact with the floor at each turn around.
– Score: Enter 6 rounds of total reps completed each round (bike cals + row cals + shuttle run reps). Your overall score will be the sum total of all reps.
Let’s try to do our best to set rep goals for each station that we know we can sustain throughout all 6 rounds. Once those goals are set, we can aim to stay within 5 reps of that total score.
For Example…
Row Goal = 12 Cals
Bike Goal = 10 Cals
Shuttle Run Goal = 15 Reps
Sum Total Goal = 27 Reps
…Goal for the workout would be to stay within 5 reps of 27 each round.
There is no predetermined transition time in this workout. This means it is up to you to decide when you’d like to transition. Let’s aim leave about 10-15 seconds of transition time between stations.
Prep
30s Row
30s Echo Bike
30s Shuttle Runs
Modifications
MAX CALORIE ECHO BIKE
– Max Cal Bike Erg
– Max Cal Assault Bike
– Max Cal Ski
– Max Burpees
– Max Box Jump Overs
MAX CAL ROW
– Max Cal Ski
– Max Burpees
– Max Box Jump Overs
MAX SHUTTLE RUNS
– Max Meter Air Run
– Max Cal Air Run
– Max Box Jump Overs
CrossFit – Sun, Nov 6
CrossFit Evergreen – CrossFit
CFE INSPIRE
“You’re not your job. You’re not how much money you have in the bank. You’re not the car you
drive. You’re not the contents of your wallet. You’re not your (expletive) khakis.” – “Fight Club” (Movie)
The football player wears shoulder pads and a helmet. The chef puts on an apron. The accountant brings a suitcase everywhere she goes. These are materialistic identifiables, but it tells us nothing about who they really are.
If we were to strip ourselves of all materials, who are we? If we were to take away our job, our possessions… How would one describe us?
Let character be what defines us. Let it be our loudest statement.
Shoulder Press (Strict Press
3 Sets:
2 Reps @ 85-90% of 1RM Strict Press
*Rest As Needed Between Sets
)
– Just regular strict presses today. No pauses or tempos.
– Score: Enter heaviest set.
Prep
10 Empty Barbell Strict Presses
2-3 Light Reps
2-3 Moderate Reps
Ring Dips (Strict Ring Dips
Complete 1 Unbroken Set For Reps
)
– Retesting today to see if we can beat last week.
– If you cannot complete 10+ reps unbroken, select a variation from the substitutions that allows you complete 10+ reps.
– Score: Total reps
Prep
Practice 2-3 reps.
Modification
– Use A Band
– Bar Dips
– Box Dips
Three Dimensional (Time)
“Three Dimensional”
https://ctstorageprod.blob.core.windows.net/videos-coaching/toes-to-bar-head.mp4
For Time:
30 Toes to Bar
10 Cal. Bike
20 Bar-Facing Burpees
10 Front Squats
Rest 2 Minutes
30 GHD Sit-ups
10 Cal. Bike
20 Bar-Facing Burpees
10 Front Squats
Rest 2 Minutes
30 AbMat Sit-ups
10 Cal. Bike
20 Bar-Facing Burpees
10 Front Squats
Weighted AbMat SitUps MRx: 25/15, Rx: 35/25, Rx+: GHD
Barbell: MRx: 95/65, Rx: 105/75, Rx+: 115/85
– Conditioning Category: High Threshold
– Score: Time it takes to complete the workout.
– With 2 minutes of rest separating each segment of the workout, we can aim to push a little harder on each of these movements than we normally do.
– We can approach the toes to bar in a few different ways: one big set + smaller sets (i.e. 20 then 6 sets of 5), sets of 10 from the start, or sets of 5 from the start. Let’s try to chalk as few times as possible here and be urgent about getting back up onto the bar.
– Let’s bike at a pace just outside our comfort zone on each of these segments.
– Find a steady consistent pace on the burpees. Let’s make it our goal to just stay moving here.
– See if you can hold onto the barbell on the front squats. Aim for 1-2 sets here.
– For the GHDSU and the abmat sit-ups, let’s settle into a fast but smooth pace.
– Focus on fast transitions from movement to movement.
Prep
5 Toes to Bar
5 GHDSU
5 AbMat Sit-Ups
3 Cal. Bike
3 Bar-Facing Burpees
3 Front Squats
Modifications
TOES TO BAR
– Reduce Reps
– Toes To As High As Possible
– Knees To Chest
– Sit-Ups
GHDSU
– Reduce Reps
– Weighted Sit-Ups
– AbMat Sit-Ups
AbMat Sit-Ups
– Reduce Reps
10 CAL. BIKE
– Reduce Distance
– Sub Any Other Machine
BAR-FACING BURPEES
– Reduce Reps
– Bar Lateral Burpees
– Burpee To Target
– Regular Burpees
FRONT SQUATS
– Reduce Reps
– Reduce Loading
– Sub Dumbbells
CrossFit – Sat, Nov 5
CrossFit Evergreen – CrossFit
Black & Blue #2 (7 Rounds for reps)
1st workout: 500m row for time
2nd workout: 1 rep max power snatch
3rd workout: 1 rep max bench press
4th workout: 1 rep max TGU with a barbell
5th workout: 5 min max effort HSPU
6th workout: 100 Frustrated back squats
7th workout: Old Man Triceps Challenge
Competition starts at 9,come earlier for your warm up.
Instructions for each provided before the workout
CrossFit – Fri, Nov 4
CrossFit Evergreen – CrossFit
CFE INSPIRE
“Knowledge is knowing that a tomato is a fruit. Wisdom is knowing not to put it in a fruit salad.”
Although “knowledge” and “wisdom” are words often lumped into the same category, they are miles apart. The difference between the two: application.
Gaining knowledge is relatively simple. But purely gaining knowledge doesn’t change who we are. We can place a turbocharged engine under the hood, but if it’s not connected to the drivetrain, we won’t drive faster. We might even drive slower, clouding our efforts with “unusable weight”.
Wisdom on the other hand, takes effort. It takes trial, error, pain, blood, sweat, and tears. And it’s a lifelong practice.
Knowing is not half the battle. It’s not even a quarter. It’s the first 10%, if that. What we are after… knowledge in action.
When a coach gives you feedback, do you immediately try to apply what they are asking you to do? Or, do you just hear what they are saying and file it in the back of your mind with ‘things to remember later?’
As an athlete, being able to let down your ego and make a correction on command is crucial. It can immediately impact your performance or pay off greatly in the long run. Next time you get a coaching cue, see if you can make a change on the fly. If you have questions about it, have a conversation with them after.
Deadlift (Deadlift
5 Sets:
2 Reps @ 80-85% of 1RM Deadlift
*Rest As Needed Between Sets
)
– Regular deadlifts today! No pauses or tempos. These reps should be touch and go.
– Score: Enter heaviest set.
Prep
10 Empty Barbell Deadlifts
2-3 Light Reps
2-3 Moderate Reps
Linda (Time)
10-9-8-7-6-5-4-3-2-1:
Deadlift ,1.5 Body Weight
Bench Press, Body Weight
Clean, 3/4 Body Weight
Use three separate barbells. Perform the movements in the order listed and follow the “descending ladder” rep scheme—10 deadlifts, 10 bench presses, 10 cleans, 9 deadlifts, 9 bench presses, 9 cleans, 8 deadlifts, 8 bench presses, 8 cleans, etc. until the last round of 1 deadlift, 1 bench press, 1 clean is completed.
Score is the total time it takes to complete all the repetitions.
The biggest challenge of this workout is the bench press. Have a spotter at the bench so you can go hard without fear of being trapped by the barbell mid-rep.
Intended Stimulus
The load in this workout should feel moderately heavy–but not maximal. Scale the load/volume so you can finish this WOD in approximately 30 minutes or less. Avoid scaling to the degree in which “Linda” becomes “The Three Bars of Fun” rather than “The Three Bars of Death.”
Scaling
This benchmark workout contains a high volume of moderate-load weightlifting. Reduce the loads and/or eliminate some of the early rounds to decrease the total volume.
Intermediate Option
10-9-8-7-6-5-4-3-2-1 Reps, For Time:
1¼-bodyweight Deadlift
¾-bodyweight Bench Press
½-bodyweight Clean
Beginner Option
8-7-6-5-4-3-2-1 Reps, For Time:
¾-bodyweight Deadlift
½-bodyweight Bench Press
⅓-bodyweight Clean
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