CrossFit Evergreen – CrossFit

CFE INSPIRE

“Death is one prophecy that hasn’t failed.” – Edmund Wilson

Have you ever been asked, “What would you do if you only had a week to live?”

Few things will snap us to attention like the thought of a terminal illness. The question leaves us considering how different our lives would be if we only had days to live.

But the morbid truth, is that we *all* have a terminal death sentence. It won’t be a matter of if, but when. Let’s not let a day go by, where we allow this thought to wash away to ignorance. We get one shot… let’s make it count.

Shoulder Press (Strict Press

5 Sets:
3 Reps @ 70-75% of 1RM Strict Press

*Rest As Needed Between Sets
)

– Just regular strict presses today. No pauses or tempos.

– Score: Enter heaviest set.

10 Empty Barbell Strict Presses

2-3 Light Reps

2-3 Moderate Reps

Oooo Yeah! (AMRAP – Rounds and Reps)

“Oooh Yeah!”

On the 2:00 x 10 Sets:
.5 KM Bike Erg
AMRAP “Macho Man” MRx: 105/55, Rx: 115/75, Rx+: 135/95

Macho Man:
3 Power Cleans
3 Front Squats
3 Push Jerks
– Conditioning Category: Threshold

– Bike: Should be completed by the 1:15 mark each round.

– “Macho Man”: Loading should not exceed 70% of your 1RM push jerk.

– Note: Pick up where you left off on “Macho Man” each round. For example, if you get through 3 cleans + 1 front squat before needing to get back on the bike, you’ll pick back up on the front squats after the bike.

– Score: Total rounds + reps of “Macho Man.”

– The main goal in this workout is to push the barbell. Let’s bike at a pace that allows us to do so every round.

– While most athletes can probably hold on for unbroken “Macho Man” complexes, we want to be sure to keep our heart rate under control throughout this workout.

– If the heart rate spikes too high above threshold on the barbell, it is highly likely that we’ll need to slow down our bike pace and that will cost us time on the scored part of the workout (the barbell reps).

Prep

500m Bike

1 Round of “Macho Man” (Light Weight)

Then…

500m Bike

1 Round of “Macho Man” (Workout Weight)

Modifications

500 METER BIKE ERG

– Reduce Meters

– 250m Row

– 200m Ski

– 200m Run

– 150m Air Run

BARBELL MOVEMENTS

– Reduce Reps

– Reduce Loading

– Sub Dumbbells

CrossFit Evergreen – CrossFit

CFE INSPIRE

“We are what we repeatedly do. Excellence then, is not an act, but a habit.” – Aristotle

There are habits we can see, and habits we cannot.

There’s the physical side of habits which are easier to identify. Do we wake up at the same time every day? Do we show up to the gym consistently to train? Do we hold true to the nutrition plan we set out?

What’s more challenging is to look further inward. And seek out the invisible habits. To reflect on the way we think.

When we missed the lift, what were our immediate thoughts?

When we were cut off on the road by another car, how did we feel?

When the gossip arrived in the locker room, what were our first thoughts?

If our thoughts become actions, this must be where we start.

Ski Bumps (Calories)

Ski Bumps

30 Minute Ski

Every 5:00 minutes break for ski bumps!
– 20 Goblet Squats on the 5:00
– 25 Kettlebell Twists on the 10:00
– 30 American Kettlebell Swings on the 15:00
– 35 AbMat SitUps on the 20:00
– 40 Glute Bridges with kettlebell on the 25:00

Kettlebells- MRx: 35/25, Rx: 52/35

Score: Total Ski Calories
Start with ski erg. Break every 5:00 for accessory work.

CrossFit Evergreen – CrossFit

CFE INSPIRE

“The future belongs to those who prepare for it today.” – Malcolm X

There’s something intoxicating about planning for the future. It’s the dream-world.

Yet when it’s time to cross the bridge, from planning to execution, many lose their way. And nothing materializes.

View “preparation” as two equal parts:

1. Thought

2. Action

Without the thought behind, it’s wasted energy in multiple directions.

Without action to follow thought, it’s nothing but a pipe dream.

There will be the voice that tells us, “there’s time to do this tomorrow”. But that brings us back to the quote we started with above. We’ll take the hard road.

October 21

“Pursue one great decisive aim with force and determination.” – Carls Von Karlswich

Are we trying to do too much?

We are an ambitious group. The growth mindset. The hunger mindset. It is rare for us to come up short on effort. But the emphasis of this quote is not on the back, but the front. “One great decisive aim”. What it hones in on, is the factor of choice.

To be able to stand in a room with a thousand doors, and be able to close 999 of them.

It can be ironically be far more challenging to *not* do something… than to do it.

Together let’s take a step back today, and boil things down the basics. What are we after?

Sometimes less can be more.

Banded Accessory Prep (No Measure)

2 Rounds
10 banded reverse fly
10 banded squatting victory
10 90-90 banded raises
10 banded lat row

Back Squat (Back Squat

5 Sets:
3 Reps @ 70-75%  
)

– 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

Compounding Interest (Time)

“Compounding Interest”

https://ctstorageprod.blob.core.windows.net/videos-coaching/overhead-squat-first-rep.mp4

5 Rounds:
30 Double Unders
10 Overhead Squats

Directly Into..

1 Round:
30 Overhead Squats
100 Double Unders

MRx: 75/45, Rx: 85/55, Rx+: 95/65

– Conditioning Category: Threshold

– Double Unders: The sets of 20 double unders should take less than 1:00. The set of 100 double unders should take less than 2:00.

Overhead Squats: The weight on the barbell should not exceed 50% of your 1RM overhead squat. The barbell should come from the floor in this workout. 

– Score: Time

– In the first portion of the workout, we want to move quickly on the barbell and breathe on the jump rope.

– While we want to move quickly on the barbell, we want to be sure that we are achieving full depth each rep as well as standing up fully each rep. Aim for unbroken sets here.

– In the second portion, we can aim to complete the overhead squats in 1-3 sets. Same for the double unders.

– If we hold on for 1 or 2 big sets on the barbell in the second portion, we can expect the arms to feel fatigued going into the double unders. If we tend to struggle with double unders, we should plan to break at least once on the barbell to give the arms some relief.

Prep
2 Rounds:
10 Double Unders
5 Overhead Squats

Modifications
DOUBLE UNDERS
– Reduce Reps
– 1.5x Single Unders

OVERHEAD SQUATS
– Reduce Reps/Loading
– Front Squats
– Single Dumbbell Overhead Squats

CrossFit Evergreen – CrossFit

CFE INSPIRE

“I’ll either find a way, or I’ll make one.” – Hannibal

Said by a man who got elephants to climb a mountain.

Angela Duckworth, a leading expert on the study of “grit”, defines it as follows: “Passion and sustained persistence applied towards long-term achievement, with no particular concern for rewards or recognition along the way.”

If there is a single attribute that is the closest correlate to success, it may very well be grit.

Grit is very much in line with our definition of “mental toughness”. To give our unconditional best, regardless of the circumstances.

It’s doing the unsexy hard work… when no one’s watching.

It’s refusing to see a “failure” as “defeat”.

It’s refusing to believe that elephants can’t climb mountains… and then proving it.

Deadlift (Deadlift

5 Sets:
3 Reps @ 70-75% of 1RM Deadlift

*Rest As Needed Between Sets 
)

– Regular deadlifts today! No pauses or tempos.

– Score: Enter heaviest set.

Prep

 10 Empty Barbell Deadlifts

2-3 Light Reps

2-3 Moderate Reps

Jerry Can (Time)

“Jerry Can”

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

For Time:
800 Meter Run
100 Meter Farmers Carry
1,000 Meter Row
100 Meter Farmers Carry
800 Meter Run
100 Meter Farmers Carry

Dumbbells: MRX: 30/15, Rx: 40/25, Rx: 50/35

– Conditioning Category: Pacer

– Score: Total time. 

– With the majority of the workout being spent running and rowing, let’s really lean into these movements today.

– Aim for a pace on the runs that is just outside your comfort zone. We are not looking for trial speed, but let’s see if you can push your pace a bit.

– On the row, let’s aim to row 5-10s slower than your 1k pace. With this being in the middle of the workout, we want to pick a pace that is sustainable and one that won’t drop off a lot as you go. 

– The farmers carries can be a good place to catch your breath. If you need breaks along the way, try to keep them under 10 seconds. You do not need to move fast here, just make the goal to keep moving forward.  

Prep
200m Run
20m Farmers Carry
200m Row 

Modifications
800 METER RUN
– Reduce Distance
– 1,000/800m Row
– 800/600m Ski
– 2km/1.8km Bike

FARMERS CARRY
– Reduce Distance
– Sub Kettlebells
– Sub Odd Object Carry

1,000 METER ROW
– Reduce Distance  
– 800m Ski
– 2km Bike

CrossFit Evergreen – CrossFit

CFE INSPIRE

“I’ll either find a way, or I’ll make one.” – Hannibal

Said by a man who got elephants to climb a mountain.

Angela Duckworth, a leading expert on the study of “grit”, defines it as follows: “Passion and sustained persistence applied towards long-term achievement, with no particular concern for rewards or recognition along the way.”

If there is a single attribute that is the closest correlate to success, it may very well be grit.

Grit is very much in line with our definition of “mental toughness”. To give our unconditional best, regardless of the circumstances.

It’s doing the unsexy hard work… when no one’s watching.

It’s refusing to see a “failure” as “defeat”.

It’s refusing to believe that elephants can’t climb mountains… and then proving it.

Squat Snatch (Squat Snatch

4 Sets of 3 @ 75-80%
)

– Stay within the percentage range given.

– Snatches should be performed as singles and not touch and go reps.

– Athletes can rest up to 20 seconds between reps.

– Score: Enter heaviest set.

Prep

– 3 x 5 Snatch High Hang Pull

– 3 warmup reps to 75-80%

I Love This Bar (AMRAP – Reps)

“I Love This Bar”

https://ctstorageprod.blob.core.windows.net/videos-coaching/power-snatch-singles.mp4

AMRAP 7:
Max Power Snatches – MRx: 95/65, Rx: 105/75, Rx+: 115/85

On the Minute:
7 Toes to Bar

Rest 4 Minutes

AMRAP 7:
Max Bar-Facing Burpees

On the Minute:
7 Push Presses – MRx: 95/65, Rx: 105/75, Rx+: 115/85

– Conditioning Category: Sprinty Threshold

– Note: Athletes should begin both AMRAP’s with the “on the minute movement.” In the first AMRAP, start on the toes to bar. In the second AMRAP, start on the push press. 

– Power Snatches: Loading should not exceed 70% of your 1RM power snatch. Athletes should be able to get 3 reps or more each round. 

– Toes to Bar: Reps should ideally be completed unbroken. If needed, 1 quick break is okay but reps should not take longer than 25 seconds.  

– Push Press: Reps should be completed unbroken each minute and take less than 25 seconds. Barbell should be taken from the floor.

– Burpees: Athletes should be able to complete 5 or more reps each minute. 

– Score: 2 scores. Reps of power snatches and reps of bar-facing burpees. Overall score is the sum total.

– Aim for steady singles on the power snatches.

– Try to hold onto the bar for the toes to bar each minute.

– Settle into a steady pace on the burpees.

– Try to hold onto the bar for the push presses.

Prep
4 Power Snatches
4 Toes to Bar
4 Bar-Facing Burpees
4 Push Presses

Modifications
POWER SNATCHES
– Reduce Load
– Single Dumbbell Power Snatches
– Kettlebell Swings

TOES TO BAR
– Reduce Reps
– Knees To Chest
– 2x Sit-Ups

BAR-FACING BURPEES
– Lateral Barbell Burpees
– Regular Burpees

PUSH PRESSES
– Reduce Reps
– Reduce Loading
– Double Dumbbell Push Presses

Keep Building-Accessory (AMRAP – Reps)

3 Rounds for Reps
Min. 1 HSPU’s Max Reps
Min. 2 Strict Pull Ups

HSPU can be strict, kipping, for RX.
HSHold, feet on box or Dumbbell Press for scale.
PULL UPS are Strict for RX. Or work on your negatives from a box or jumping for scaled.

CrossFit Evergreen – CrossFit

Back & Bi’s CrossFit style (AMRAP – Rounds and Reps)

30 minute AMRAP of:

– 10/15 Cal Bike
– db row (both arms) Rx: 10 reps, Rx+ 15 reps
– bb bent over row
– 10/15 cal ski
– db curl (any style, regular, reverse, hammer) Rx: 10 reps, Rx+: 15 reps
– bb curl
– any ab movement