CrossFit Evergreen – CrossFit

CFE INSPIRE

“If you set your bar at “amazing,” it’s awfully difficult to start.” – Seth Godin

Comparing ourselves to others is a double-edged sword.

We always want to learn from our peers and mentors. The inspirational fuel we can draw is endless, and enormously helpful in reaching our goals.

But when we *compare* ourselves to someone who has already reached their success, it can often leave us feeling like we lack the required resources to get started at all. We see their optimal setup surrounding them, and convince ourselves that we need “that” to get there. It can be dismantling. In a devastating way. Often preventing someone from even trying in the first place.

It’s here we need to fight off the obsession of the perfect setup, and remind ourselves of the single resource that matters: simple, hard, work. If we can become obsessed with just that, the rest tends to just fall into place.

The world-class set of golf clubs doesn’t teach a proper swing. Practice does.

When was the last time you caught yourself comparing yourself to someone else? What were you comparing? How did it make you feel?

Back Squat (Back Squat

5 Sets:
3 Reps @ 75-80%

)

– Regular back squats today! No pauses or tempos. Bar taken from a rack.

– Rest as needed between sets.

– Score: Enter heaviest set. Record sets/reps in your notes.

Prep

10 Empty Barbell Back Squats

2-3 Light Reps

2-3 Moderate Reps

Dr. Evil (8 Rounds for reps)

“DR. EVIL”

https://ctstorageprod.blob.core.windows.net/videos-coaching/bike-erg-midline.mp4

8 Rounds x AMRAP 2:
20/15 Calorie Bike Erg
Max Burpee Box Jump Overs (24″/20″)

Rest 1 Minute Between Rounds.
– Conditioning Category: Threshold

– Bike: Cals should be completed in less than 1:30.

– Burpee Box Jump Overs: Athletes should have at least 30 seconds to complete as many reps as possible.

– Score: Enter reps completed each round. Overall score will be the sum total.

– While we want to push the bike to buy us some time on the box, let’s think of this as an 80-85% effort. We want to leave enough in the tank to be able to get right to work on the burpee box jump overs.

– Have a goal to complete the same number of burpee box jump overs each round. This likely means going a little slower than you think out the gate since we only get 1 minute to rest between rounds.

Prep

10/8 Cal Bike

4 Burpee Box Jump Overs

Modifications

20/15 CALORIE BIKE ERG

– Reduce Cals

– 20/15 Cal Row

– 15/12 Cal Assault or Echo Bike

– 15/12 Cal Ski

– 20 x 10m Shuttle Runs

– 15/12 Cal Air Run

BURPEE BOX JUMP OVERS

– Reduce Reps

– Burpee Box Step-Overs

– Burpee To Target

– Burpees

CrossFit Evergreen – CrossFit

Double Back (Time)

“Nickleback”

https://ctstorageprod.blob.core.windows.net/videos-coaching/barbell-catch-positions.mp4

3 Rounds:
4 Weighted Box Step Ups (each leg)
3 Hang Power Cleans
2 Push Jerks
1 Rope Climb

150 Double Unders

3 Rounds:
4 Weighted Box Step Ups (each leg)
3 Hang Power Cleans
2 Push Jerks
1 Rope Climb

150 Double Unders

3 Rounds:
4 Weighted Box Step Ups (each leg)
3 Hang Power Cleans
2 Push Jerks
1 Rope Climb

Dumbbells: MRx: 30/15, Rx: 40/25, Rx+: 50/35
Barbell: MRx: 95/55, Rx: 135/75, Rx+: 155/105
Box Height: 24/20
– Barbell: Loading should not exceed 70% of your 1RM push jerk. All barbell movements combined should take less than 1:00 each round.

– Rope Climbs: Should be completed in less than 1:00 each round.

– Double Unders: Each set of 150 should take less than 2:30 to complete.

– Score: Total time it takes to complete the workout.

– We have a few options for the barbell movements:

*Try to hold onto the bar for both movements each round.

 – Let’s focus on taking as little pulls as possible to get up the rope each round. This will require us to be a little more patient with each clamp to be sure our feet don’t slide as we stand.

– If double unders tend to tire you out, let’s plan some breaks either every 30 reps, every 50 reps, or at halfway.

– There are lots of transitions between the bar and the rope. Let’s see how quick we can get our hands on the dumbbells/barbell after each rope climb as this will be the most seamless transition.

Prep

@ Moderate Weight:

4 Box Step Ups

3 Hang Power Cleans

2 Push Jerks

1 Rope

10 Double Unders

@ Workout Weight:

4 Box Step Ups

3 Hang Power Cleans

2 Push Jerks

1 Rope

10 Double Unders

Modifications

DUMBBELL STEP UPS

– Reduce Loading

– No Weight

– Lower Box Height

BARBELL MOVEMENTS

– Reduce Loading

– Sub Dumbbells

ROPE CLIMB

– 1/2 Rope Climb

– 5 Strict Chin-Ups = 1 Rope

– 5 Toes To Bar = 1 Rope

– 5 Bar-Facing Burpees = 1 Rope

150 DOUBLE UNDERS

– Reduce Reps

– 2:30 Time Cap

– 225 Single Unders

– 2:30 Effort On Ski, Bike, Row, or Run

CFE INSPIRE

“Motivation can get you started. Commitment is what keeps you going.” – Jim Rohn

Motivation feels good.

It makes things feel… easy.

When we’re motivated, productivity just flows. But what’s challenging about it, is that motivation isn’t always there. Let’s be real about it. It’s not an everyday thing. We’re going to have tough days.

We recognize anything in life that’s worth working towards won’t be easy. And it will not be a matter of if, but when, we are challenged and tested to the core. In this moment, motivation may very well not be there for us…. chances are actually highly likely that it won’t be.

What will always be there however, is our commitment.

Our success can be drawn back to the level of commitment to the little things. “Discipline” is not reserved for the military or martial arts – it is our anchor for seeing us through the storm. It will never be a single action that makes us. It’s instead hundreds and thousands of smaller decisions, repeated time and time again, through dedicated commitment.

Let’s be aware of the habits and commitments we hold ourselves to. Whereas motivation is a short-term fix, commitments to daily healthy habits guide us through the inevitable storms.

What are 3 daily habits you consider to be “non-negotiables?” These can be related to anything between training, health, life, relationships, etc. For example, “each day, I complete my 10 minute mobility routine, eat vegetables at every meal, and put screens away 90 minutes before bedtime.” Regardless of feeling motivated or not, your day does not feel complete without these things. If you haven’t formed these habits yet, let’s think of 3 things we can start doing today to help keep you focused on the hard days.

CrossFit Evergreen – CrossFit

CFE INSPIRE

“The most important decision we make is whether we believe we live in a friendly or hostile universe.” – Albert Einstein

We choose the world we live in. And our decision will echo through our lives, perpetuating itself over and over without the conscious even being aware of it. The first step – awareness.

Let’s first recognize that we, by default, tend to gravitate towards “hostility”. This may sound strange at first, but when we think about it, we know that we are defensive creatures. And that a very active “fight or flight” mechanism lives within us. Our default interpretation can be to see things as “threats”. It can be very challenging to trust.

Not all of that is a bad thing. But magnify it, and imagine as if that is the universe we believe it to be – pure hostility. It’s a pair of red glasses we’ve placed over our eyes that we view the world. And despite holding the greenest of flowers in our hand… all we see is a red flower.

It starts with awareness of where we currently are. Brutally honest self-reflection.

It then turns into a choice… a choice of lens that we will view the world in.

Change our perception, and we change our world.

Do you feel like you live a more peaceful or hostile life? When was the last time something happened to you that was out of your control? How did you respond or react? Did you think “why me” or just simply think “it is what it is?”

Deadlift (Deadlift

5 Sets:
3 Reps @ 75-80% of 1RM Deadlift

*Rest As Needed Between Sets 
)

– Regular deadlifts today! No pauses or tempos.

– Score: Enter heaviest set. Record sets/reps in your notes.

Prep

10 Empty Barbell Deadlifts

2-3 Light Reps

2-3 Moderate Reps

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

Freaky 5K (5 Rounds for reps)

“Freaky 5k”

https://ctstorageprod.blob.core.windows.net/videos-coaching/rowing.mp4

On the 6:00 x 5 Rounds:
1,000/800 Meter Row
Max Bodyweight Reps

Round 1: Chest to Bar Pull-ups
Round 2: Handstand Push-ups
Round 3: Toes to Bar
Round 4: Alternating Single Leg Squats
Round 5: AbMat SitUps

– Conditioning Category: Threshold

– Row: Should be completed in less than 5:00.

– Bodyweight Reps: Athletes should have at least 1:00 to complete their max reps. These do not need to be unbroken sets. Just accumulate as many as possible in the remaining time of each 6:00 window after the row.

– Handstand push-up reps can be kipping or strict.

– Score: Enter reps competed within each 6:00 window (not including the row). 

– Aim for about an 80-85% effort on the row. We want to come off the row with enough energy to get right to work on our bodyweight movements.

– A good goal on the row would be to stay within 10s of your initial row time on each round.

– Each bodyweight movement will feel different based on each athlete and their capacity. The 3 movements that are likely to gain you the most amount of reps (if proficient) would be the chest to bar, the handstand push-ups, and the single leg squats.

– The slowest movement that is likely to gain the least amount of reps will be the toes to bar …depending on the athlete but will likely come secondary to the other faster movements.

– When you finish each row, plan to just get right over to the next movement and get it started. If you need chalk, try to get it after your first set if you know it’s going to be a smaller set anyway.

– Leave about 10s for transition so you can write down your score, grab chalk if needed, then get back in the rower and be ready for the next round to start.  

Prep
500/400m Row 
4 C2B
4 HSPU
4 TTB
4 Single Leg Squats
4 AbMat SitUps
1000/800 METER ROW

– 800/600m Row (If you row at a 2:20 pace or slower)

– 800/600m Ski

– 2000/1600m Bike

– 800m Run

– 600m Air Run

CHEST TO BAR

– Strict

– Banded

– Pull-Ups

– Ring Rows

– Alternating Dumbbell Plank Rows

HSPU

– Use 1-2 AbMats

– Box HSPU

– Double Dumbbell Push Presses

– Push-Ups

TOES TO BAR

– Toes To As High As Possible

– Knees To Chest

– Medball Overhead Sit-Ups

SINGLE LEG SQUATS

– Squat To A Box

– Single Leg Squat Standing On A Box

– Air Squats

CrossFit Evergreen – CrossFit

CFE INSPIRE

“Rome was not built in a day.” – John Heywood

An old adage on building greatness. Indeed an accurate statement, and a healthy outlook on mastering a craft. However, the critical message is less about how “great things take time”, and more, about the importance of laying the next brick.

We can become consumed with the idea of making it… finishing “Rome.”  And in so, we don’t place the value in the next brick being laid. With one eye distracted, thinking of the prize, we only have one eye left for the journey.

The call to action is to lay the focus on that next brick… with every ounce of energy we have. Full mind, body and spirit in the present moment.

It may take weeks, months, years, or a lifetime. But under this lens, you will not miss a day. Until, that is, you have your empire.

What goals are you chasing? What actions are you taking (or bricks you are laying) each day in order to get closer to achieving those goals? If you ever catch yourself feeling overwhelmed by your goals and thinking “I’ll never get there,” refer back to your actions. Ask yourself if these actions are aligning with what you are chasing.

Pausing Snatch Balance (Checkmark)

Pausing Snatch Balance (6 Min. Of Work)

https://ctstorageprod.blob.core.windows.net/videos-movements/pausing-snatch-balance.mp4

3 Sets of 3 @ Light Weights

*3 Second Bottom Pause Each Rep
– These reps are for quality. Barbell can be taken from a rack or from the floor.

– The snatch balance develops strength in the receiving position for the snatch. Athletes get to work on speed, timing, proper footwork and precision here as well.

– Focus on fast hip extension before dropping into the squat as well as fast elbows to lockout the bar overhead.

– Score: Mark completed. This is for quality, not load.

Power Snatch (Block Power Snatch (12 Min. Of Work)

5 Sets of 3 @ 75-80% of 1RM Power Snatch

*Bar Starts @ Knee Level 
)

– The block power snatch is a power snatch where the bar begins resting on blocks instead of the floor.

– Using blocks forces athletes to accelerate the bar more rapidly since the distance of the pull is shortened and because the bar begins at a dead stop.

YOU CAN ALSO START FROM THE HANG POSITION FOR THIS LIFT AS WELL.

– Rest as needed between sets.

– Score: Enter heaviest lift.

Ingrid (Time)

10 Rounds For Time:

3 Snatches (135/95 lb)

3 Burpees Over the Bar
To learn more about Ingrid click here
– Conditioning Category: High Threshold

– Snatches: Can be power or squat. Loading should not exceed 70% of your 1RM snatch. Reps should be completed in less than 30 seconds.

– Bar-Facing Burpees: Athletes must jump over the bar but a two foot take off is not required. Reps should be completed in less than 30 seconds.

– Score: Total time.

*THIS IS A “GIRL” WOD. DO 70% OF YOU 1RM!

– The most common strategy on this workout is to go power snatch quick singles on the barbell and to settle into a steady, consistent pace on the burpees.

– If you have the capacity to hold onto the barbell for touch and go sets, pace the burpees in a way that will allow you to hold onto the barbell for as many rounds as possible.

– If you are confident about your burpee capacity, but not so confident in the barbell, let’s lean into that by pushing the burpees a bit and slowing down the snatches a bit.

– Whatever strategy you go with, there will still be 20 transitions in this workout. Let’s focus on just getting the next movement started as soon as possible.

Prep

3 Light Snatches

3 Bar-Facing Burpees

3 Workout Weight Snatches

3 Bar-Facing Burpees

Modifications

SNATCHES

– Reduce Loading/Reps

– Sub Single Dumbbell

– Kettlebell Swings

BAR-FACING BURPEES

– Reduce Reps

– Burpee Bar Step-Overs

– Regular Burpees

CrossFit Evergreen – CrossFit

CFE INSPIRE

“Empathy fuels connection. Sympathy drives disconnection.” – Brene Brown

Empathy and sympathy are often lumped together, but Brene Brown shares with us how different they truly are.

Sympathy is feeling “sorry” for someone. And although these intentions often come from a good place, it actually further isolates the individual. It creates a deeper divide.

Empathy, on the other hand, is free of judgment. It’s sincerely listening, fully present in the moment for another. What is not, is a “diagnosis”. Instead of being there to fix you, it’s being there *with* you.

Rarely can a response make something immediately better. Actions can follow at another time. Often enough, what does make something better, is connection.

When was the last time you expressed empathy? Did you feel more connected to the  person you were with in that moment?

Shoulder Press (Strict Press

5 Sets:
3 Reps @ 75-80% 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

Handstand Push-ups (Strict Handstand Push-ups

Complete 3 Unbroken Set For Reps
)

– If you 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 1-2 AbMats

– Box Handstand Push-Ups

– Dumbbell Strict Presses

– Push-Ups

Country Roads (4 Rounds for calories)

“Country Roads”

AMRAP 8:
1,200 Meter Run
Max Calorie Echo Bike

Rest 1 Minute

AMRAP 6:
800 Meter Run
Max Calorie Echo Bike

Rest 1 Minute

AMRAP 4:
400 Meter Run
Max Calorie Echo Bike

Rest 1 Minute

AMRAP 2:
200 Meter Run
Max Calorie Echo Bike
– Conditioning Category: Threshold

– Run: Athletes should be able to complete the runs at a 1:00 per 200m pace or faster.

– Bike: There should be at least a 1:00 effort on the bike during each AMRAP.

– Score: Enter calories accumulated each round. Overall score will be the sum total.

– Aim for a moderate-hard effort on the runs. Leave enough in the tank to GO on the bike.

– The last :30 of each bike should be 1 or 2 notches below maximal effort.

Prep

200 Meter Run

:30s Echo Bike

Modifications

200 METER RUN

– Reduce Distances

– 200m Ski

– 150m Air Run

– 250m Row

– 500m Bike

– 15 x 10m Shuttle Runs

MAX CALORIE ECHO BIKE

– Max Calories On Any Other Machine

– Max Shuttle Runs

– Max Burpees

CrossFit Evergreen – CrossFit

Ups and Downs (Time)

1-10, start at 1, add a rep each round

– Bench Press MRx: 95/65; Rx: 115/80; Rx+: 135/90

10-1, subtract a rep each round

– bench dips

– push ups MRx/Rx: HRPU; Rx+: feet elevated HRPU

– Abs MRx: abmat; Rx: V-up (back lifted); Rx+: rollout

– Gorilla rows MRx: 25/20; Rx: 45/30; Rx+: 55/40

Cash out: 600m run/walk
Feet elevated on tire