CrossFit – Thu, Nov 3
CrossFit Evergreen – CrossFit
CFE INSPIRE
“Never confuse movement, with action” – Ernest Hemingway
Busy work is our mortal enemy.
“Movement” in the quote above refers to taking care of the pressing and loud items in our day. The emails. The text messages. The bills. Parts that need to be done eventually, but are *seemingly* far more urgent in the moment than they are in reality. For at the day’s end, as we climb into bed, the days that were consumed with such busy work leave us feeling the least fulfilled. We may find ourselves saying to ourselves, “What the hell did I do today?”
This is because shear movement does not push us towards our goals. Only action does. Action is premeditated effort, driven by purpose. It’s calculated energy, versus reactive motions. Swimming forward, versus treading water.
This quote urges us to recognize the difference between the two. As we review our recent days, where are we in motion, and where are we in action?
Wing It (AMRAP – Rounds and Reps)
AMRAP 25
500M Ski Erg – BUY IN*
Then… AMRAP of:
10 Box Step Ups
10 Dumbbell Bicep Curls
10 Overhead Tricep Extensions
10 Calf Raises
10 Roll Outs
You choose weights and pace for your recovery day work out.
Score: Rounds and Reps during 25 Min.
Everyone Starts with 500M Ski. Only once!
Then you will work on the rest of the Movements on repeat for the remainder of the AMRAP.
If you need a harder workout today, use heavier weights for step ups and dumbbells. If you need a true recovery day, don’t use weights for step ups and use lighter weights for dumbbells. Can substitute any Ab movement for the roll outs.
CrossFit – Wed, Nov 2
CrossFit Evergreen – CrossFit
CFE INSPIRE
“Real fears can be overcome. It’s the imaginary ones that are unconquerable.” – Theodore Vale
Fear can be absolutely paralyzing. And it’s wise of us to recognize that it’s “fear” that’s paralyzing… not an actual event taking place. Said another way, our mental reaction to an external event can paralyze us.
FEAR = False Evidence Appearing Real.
If there ever was a superpower that we have, it’s the tremendous ability to bring whatever we’re thinking into reality. And if you’re human, you can draw back to a time where we brought a fear – a mental reaction to an external event – into reality. We talked ourselves into failure… before we even began. We convinced ourselves it couldn’t be done, and deemed it impossible, before even trying.
The unconquerable fear, as Theodore Vale puts it, is the imaginary one. It’s human to question, doubt, and fear. But this thousand-year-old survival mechanism, which means well, is leading us down the path of hesitancy. Of inaction.
The same mind that builds a paralyzing fear can break one down.
It comes down to where we focus our thoughts.
Instead of dwelling on what could go wrong, dwell on why it will go right.
When was the last time you felt fear over something that hasn’t happened yet? Maybe it was going for a PR. Maybe it was right before trying a new skill. Maybe it was a job interview. Did your fears impact your performance? Looking back, what would you have told yourself to help silence the noise? Next time you are faced with a fear, let’s recall what you would have told yourself last time and see if it can help you work through your feelings of fear this time around.
Back Squat (Back Squat
5 Sets:
3 Reps @ 80-85% of 1RM Back Squat
)
– Regular back squats today! No pauses or tempos. Bar taken from a rack.
– Rest as needed between sets.
– Score: Enter heaviest set.
Prep
10 Empty Barbell Back Squats
2-3 Light Reps
2-3 Moderate Reps
The Chief (AMRAP – Rounds)
Max rounds in 3 minutes of:
3 Power Cleans, 135#/95#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles
Five 3-minute AMRAPs in 19 minutes
AMRAP in 3 minutes
3 Power Cleans (135/95 lbs)
6 Push-Ups
9 Air Squats
Then Rest 1 minute
Repeat 5 times
This is a “Benchmark” and if you cannot do the RX weight…this is what would be recommended as a sub: MRX: 95/55, RX: 115/75, RX+: 135/95
Complete as many rounds and repetitions as possible ( AMRAP ) in 3 minutes of the prescribed work in the order written, then rest 1 minute. Repeat five times.
Score
– Official scoring: After each 3-minute cycle, pick up where you left off. Record the total score (rounds+rep) for all five AMRAPs.*
“The Chief” is meant to feel really uncomfortable. Almost anytime there is built-in rest in a workout Interval style, it means that the “working portion” is meant to be done fast. And since the rounds in this benchmark WOD are only 3 minutes long, you’ve got to go hard and ideally unbroken. At the end of this workout, everything in your body should be burning–“The Chief” hits the lower body, upper body, core, and lungs.
Scaling Options
“The Chief” is meant to be performed fast. This WOD has built-in rest so athletes can push hard during the work phase. The load should feel moderate. Scale the load, the volume, or the skill level (see: Push-Up Scaling) so you can perform unbroken sets throughout the workout.
Beginner
Five 3-Minute AMRAPs in 19 minutes
3 Power Cleans ( 75/55 lb )
6 Incline Push-Ups
9 Air Squats
Accessory Legs (AMRAP – Reps)
6 Minute Tabata
30 Sec. Work 30 Sec. Rest X 6
-Banded Glute Bridges
-Jumping Lunges
Modifications
-No band for glute bridges
-Reverse lunges
CrossFit – Tue, Nov 1
CrossFit Evergreen – CrossFit
CFE INSPIRE
“Sometimes you will never know the value of a moment, until it becomes a memory.” – Dr Suess
Words from a childrens’ book, but words that reach far beyond.
It’s easy to get caught up in “life”.
To be so focused on chasing our next goal. Hunting that next accomplishment.
Dr Suess gives us a grounding thought: to value the present. To appreciate the moments in front of us, despite how tempting it may be to look ahead. In today’s world, we’re moving faster than ever. Planning more than ever. Forecasting more than ever. But in all the plans that we could possibly dream up, regardless of how big and audacious they may be, do not create memories. Only today can.
Let’s recall a memory that makes you smile. Do you remember all the details of that day? What was the weather like? What were you wearing? Who was with you? These details, along with any others you can remember, were a result of being present.
Next time you are having a moment you know you are going to remember forever, try to soak in all the details to make that memory that much more sweet.
Shoulder Press (Strict Press
5 Sets:
2 Reps @ 80-85%
*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
The Sims (Time)
“The Sims”
https://ctstorageprod.blob.core.windows.net/videos-coaching/double-under-elbows.mp4
10 Rounds For Time:
5 Unbroken Double Unders
15 GHD Sit-ups
200/150 Meter Row
10 Unbroken Double Unders
15 GHD Sit-ups
200/150 Meter Row
15 Unbroken Double Unders
15 GHD Sit-ups
200/150 Meter Row
….
50 Unbroken Double Unders
15 GHD Sit-ups
200/150 Meter Row
MRx: Weighted AbMat SitUps 25/15, Rx: Weighted AbMat SitUps 35/25, Rx+: GHD
– Conditioning Category: Grindy Threshold
– Double Unders: Athletes should be able to complete 50+ double unders unbroken when fresh to complete workout as prescribed. If you trip, you’ll need to restart that set at the beginning. See substitutions if you need a different option.
– GHDSU: Athletes should be able to complete reps in less than 1:00 each round. The standard height of the GHD is 40″/37″ for age groups 14-59 and 37″/31″ for 60+.
– Row: Athletes should be able to complete each row in less than 1:00.
– Score: Total time it takes to complete the workout.
– The first focus here is to get the double unders done in unbroken sets each round. We can pace the other 2 movements based off of what will set us up for success on the doubles.
– The next focus can be on pushing the pace on the GHD. This is the movement that follows the double unders and will likely cause the least amount if interference if we try to move a little faster.
– The pace/movement that matters the least is the row. Let’s use the row to recover and catch the breath.
Prep
10 Unbroken Double Unders
5 GHD Sit-ups
200 Meter Row
Modifications
DOUBLE UNDERS
– Remove “Unbroken” Rule
– Allow For 3 Trips MAX (Just Continue From There)
– 8,16,24,32…Single Unders
GHDSU
– Reduce Reps
– Weighted Sit-Ups
– Sit-Ups
200/150 METER ROW
– 160/100m Ski
– 400/300m Bike
– 200m Run
Wall Sit (Time)
Time how long you can sit in a wall sit.
CrossFit – Mon, Oct 31
CrossFit Evergreen – CrossFit
CFE INSPIRE
“Fear,’ the doctor said, ‘is the relinquishment of logic, the willing relinquishing of reasonable patterns. We yield to it or we fight it, but we cannot meet it halfway.’” Shirley Jackson, The Haunting of Hill House
“Witch parking. All others will be toad.” Unknown
“Magic is really very simple, all you’ve got to do is want something and then let yourself have it.” Aggie Cromwell, Halloweentown
Ghoulish Get-Ups (Weight)
“Turkish” Get-Ups with an extra rep for Abs!
5 x 4 Building To 75% of 1RM
These are basically regular Turkish get ups with an extra rep emphasis on the initial driving Ab movement up from the floor and back down. Then begin the full get up movement to complete the rep.
Team Halloween (Time)
For Time (with a Partner)
75 Lateral Pumpkin Jumps
50 Pumpkin Push Presses*
100 Pumpkin Goblet Squats*
50 Pumpkin Box Jumps/Step Ups* (20/18”)
75 Pumpkin WallBall Twists*
* 5 burpee penalty (both partners) each time the “pumpkin” touches the ground
MRx: Step Ups – 14/12 WB, Rx: Jumps – 20/14 WB as Your PUMPKIN!
Break up the work as needed between partners. Start with the “pumpkin” (medicine ball) on the ground for the lateral jumps (over the pumpkin). Both partners do 75 lateral jumps as a buy in. After the lateral jumps, working partner must have the pumpkin. Partner A must pick the medicine ball up to begin the push presses. When partner A completes their set they must hand the medicine ball to partner B without letting it touch the ground. If either partner drops or puts the medicine ball down at any time (starting with the push-presses through the end of the workout), then both partners must do a 5 burpee penalty each. Work together to complete the total reps for time.
CrossFit – Sun, Oct 30
CrossFit Evergreen – CrossFit
CrossFit – Sat, Oct 29
CrossFit Evergreen – CrossFit
“For a Friend” (AMRAP – Rounds and Reps)
30 minute AMRAP of:
– 30 calorie row/ plank hold
– 30 sit-ups 20/14 (done together)
– 10 tire flips (done together)
– 30 HRPU/dead hang
– 30 Russian KB swings 24/16////fingertip hold 35/25
– 30 alternating stationary lunges 24/16////shoulder level plate hold 25/15
– one partner works, the other holds. Break at a designated place or when the hold can’t be held any longer
– both partners do all 30 sit-ups, alternate with wall ball
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