CrossFit – Sat, Oct 1
CrossFit Evergreen – CrossFit
Saturday Partner WOD 10/1/2022
Metcon (Calories)
With a 25 minute time do:
Partner A: row for max calories
Partner B: 5 each of the following:
– abmat sit-ups
– floor bench press 95/65
– Bulgarian split squats (each leg)
– bench dips
– heavy jump rope
09/30/2022
CrossFit Evergreen – CrossFit
“What you resist, persists”.
What would you think about if I told you to *not* to think of a pink giraffe?
The same effect takes place if I tell you “don’t slow down” as you start your final 400 meter run in a workout. Our minds don’t operate well when we focus on what not to do. We need to flip the script, and focus on what *to do*.
Turn “don’t slow down” into “I can hold this pace”.
Turn “don’t mess this up” into “focus on a clean jumpshot”.
If our thoughts become words, and those words become actions, we’re going to get what we focus on. So let’s choose wisely.
Back Squat
Back Squat
https://ctstorageprod.blob.core.windows.net/videos-movements/back-squat-isometric.mp4
4 Sets:
5 Reps @ 70-75% of 1RM Back Squat
*4-5 Second Isometric
*Rest As Needed Between Sets
– For EACH back squat, hold for 4-5 seconds just below parallel. Squeeze muscles as hard as you can during pause, then fire up as fast as possible.
– Watch a clock or have someone count out loud for you as we want to complete the full 4-5 seconds to get the most out of these reps.
– Score: Enter heaviest set.
Prep
10 Empty Barbell Back Squats
2-3 Light Reps (No Isometric Hold)
2-3 Moderate Reps (With Isometric Hold)
Freedom Sauce (4 Rounds for calories)
“Freedom Sauce”
AMRAP 3:
21 OHS MRx:65/35, Rx: 75/45, Rx+: 85/55
21 Lateral Burpees Over Rower
Time Remaining: Max Calorie Row
Rest 3:00
AMRAP 3:
18 OHS MRx: 75/45, Rx: 85/55, Rx+: 95/65
18 Lateral Burpees Over Rower
Time Remaining: Max Calorie Row
Rest 3:00
AMRAP 3:
15 OHS MRx: 85/55, Rx: 95/65, Rx+: 105/75
15 Lateral Burpees Over Rower
Time Remaining: Max Calorie Row
Rest 3:00
AMRAP 3:
12 OHS MRx:95/65, Rx: 105/75, Rx+: 115/85
12 Lateral Burpees Over Rower
Time Remaining: Max Calorie Row
– Conditioning Category: Sprinty Threshold
– Interval 1 Barbell: Athletes should be able to complete 25+ reps unbroken, when fresh.
– Interval 2 Barbell: Athletes should be able to complete 20+ reps unbroken, when fresh.
– Interval 3 Barbell: Athletes should be able to complete 15+ reps unbroken, when fresh.
– Interval 4 Barbell: Athletes should be able to complete 10+ reps unbroken, when fresh.
– Burpees: Two foot take off required to get over the rower. Reps should be completed in 1:15 or less.
– Note: Athletes should have at least 1:00 on the rower each round.
– Score: Enter number of calories completed during each AMRAP. Leaderboard will show total cals.
– Aim for 1 set on the overhead squats each round. This will be a good challenge for the majority of athletes.
– Hold yourself to high movement standards on the overhead squats. Be sure to get the hips below the knees in the bottom of the squat. Also, be sure stand up all the way (squeeze the butt cheeks) at the top of each rep. This is a great workout to record and look out for those potential “no reps.”
– Find a steady pace on the burpees. Step up burpees are good to go as long as two feet take off at the same time to get over the rower.
– Strong effort on the rows. Aim to stay within 5 calories of each previous score. If you get 15 calories in round one, the goal is to stay within 5 calories of that score in round 2, and so on.
Prep
1 Round With Empty Barbell:
5 Overhead Squats
5 Lateral Burpees Over Rower
5 Calorie Row
1 Round With Opening Weight:
3 Overhead Squats
3 Lateral Burpees Over Rower
3 Calorie Row
Modifications
OVERHEAD SQUAT
– Reduce Loading
– Front Squat
– Sub Single Dumbbell
LATERAL BURPEES OVER ROWER
– Reduce Reps
– Burpee Step-Over Rower
– Bar Lateral Burpees
– Regular Burpees
– Burpees Over A Dumbbell
MAX CALORIE ROW
– Sub Any Other Machine Calories
– Sub Max Shuttle Runs (10m)
09/29/2022
CrossFit Evergreen – CrossFit
“Trade your expectation for appreciation, and the world changes around you” – Tony Robbins
Routines and habits become part of the norm. Morning coffee, listening to the radio, the drive to the field taking the kids to practice. We appreciate healthy habits, and let’s continue to reinforce them. There is however much to be said about taking a pause to our routine, to appreciate the fortune in our lives. The absolute abundance we are so lucky to have.
In a world where comforts are the “norm”, we want to consciously remind ourselves how good our lives are.
The thought of losing those precious parts of our day is a sobering one. But despite it being a morbid thought, we will. There will be a final cup of morning coffee for us. There will be the last chance for us to listen to the radio. And if we are lucky enough to have kids, there will be a last time we *get* to wait in traffic as we drive them to soccer practice.
As Tony Robbins quotes, if we can remove expectations from the norm, and replace them with a sense of gratitude, our entire world changes.
Elevated (Time)
For Time:
200 Meter Ski
1/.8 KM Bike
20 Single Dumbbell Box Step-Ups
10 Devils Press
1/.8 KM Bike Erg
20 Single Dumbbell Box Step-Ups
10 Devils Press
1/.8 KM Bike Erg
200 Meter Ski
Dumbbells: MRx: 30/15, Rx: 40/25, Rx: 50/35
Box: (24″/20″)
– Conditioning Category: Active Recovery
– Athletes can choose their level intensity here based on how they are feeling today.
– Use 1 dumbbell for the box step-ups (hold dumbbell however). Use 2 dumbbells for the devils press.
– For the box step-ups, it’s 20 reps TOTAL (not each leg).
– Score: Total Time
Prep
20 M Ski
5 Cal Bike
5 Box Step-Ups
5 Cal Bike
5 Box Step-Ups
5 Burpees
Modifications
Reduce distances or reps and weights.
Devils press can do renegade rows or plank hold. 1:00 plank = 10 Devils press
09/28/2022
CrossFit Evergreen – CrossFit
“Adversity causes some to break. For others, it breaks records.”
Adversity can really, really hurt. Let’s not create an illusion that it’s all sunshine and rainbows. It will try our values, test our patience, and challenge who we are as human beings. It’s no warm cup of cocoa on a winter morning.
But a warm cup of cocoa doesn’t make us better. A picture perfect day doesn’t make us better. We learn when we make mistakes. When we miss, trip up, face plant, and get caught off guard. At our very basic biological level, this is how we adapt. It’s encoded in us… and it’s seriously like a secret sleeping super power.
That is, of course, if we use them to our advantage. The nature of a mistake is not to tell us we suck. That we failed. That we’re not good enough. The nature of a mistake is to educate us. To give us the ammunition we need to become better. To take the challenge to earn greatness, out of something that once was not.
Adversity is not in the way of greatness.
Adversity is the way to greatness.
This is the championship mindset.
Shoulder Press
Strict Press
https://ctstorageprod.blob.core.windows.net/videos-movements/strict-press-isometric.mp4
4 Sets:
4 Reps @ 70-75%
*4-5 Second Isometric
*Rest As Needed Between Sets
– For EACH strict press, hold for 4-5 seconds at 1 inch off shoulder on the way up. Squeeze muscles as hard as you can during pause, then fire up as fast as possible.
– Watch a clock or have someone count out loud for you as we want to complete the full 4-5 seconds to get the most out of these reps.
– Score: Enter heaviest set.
Prep
10 Empty Barbell Strict Presses
2-3 Light Reps (No Isometric Hold)
2-3 Moderate Reps (With Isometric Hold)
Me, Myself and I (Time)
“Me, Myself & I”
https://ctstorageprod.blob.core.windows.net/videos-coaching/chest-to-bar-elbows.mp4
4 Rounds For Time:
50 Air Squats
400 Meter Run
30 GHD Sit-ups
20 Push-ups
10 Chest to Bar Pull-ups
Time Cap: 30 Minutes
– Conditioning Category: Threshold/Pacer
– Air Squats: Completed in less than 1:30.
– Run: Completed in less than 2:15.
– GHDSU: Completed in less than 1:30.
– Push-Ups: Completed in less than 1:15.
– Chest To Bar: Completed in less than 1:00.
– Score: Total time. If capped add 1 second for every missed rep. 100m = 1 rep.
– Let’s do our best to aim for even split times for each round. This means that we will need to be smart about our pacing from the beginning.
– Find a steady pace on the air squats.
– Aim for a solid pace on the run that you know you can sustain for each round.
– Find a smooth pace on the GHDSU and aim to complete these reps in 1-2 sets. If you break, keep your rest as short as possible.
– If push-ups are your jam, aim for 1-2 sets every round. If you tend to struggle with push-ups, aim for 3-4 sets each round keeping the breaks short.
– Aim for unbroken sets of chest to bar. If needed, take 1 quick break each round.
Prep
10 Air Squats
200m Run
3 GHDSU
4 Push-Ups
5 Chest To Bar
Modifications
AIR SQUATS
– Reduce Reps
400 METER RUN
– Reduce Distance
– 500/400m Row
– 400/300m Ski
– 1000/800m Bike
– 300m Air Run
GHDSU
– Reduce Reps
– Weight Sit-Ups
– Sit-Ups
PUSH-UPS
– Reduce Reps
– Elevate Hands
– 1 Abmat Under Chest
CHEST TO BAR PULL-UPS
– Reduce Reps
– Banded
– Regular Pull-Ups
– Ring Rows
– Alternating Dumbbell Plank Rows
09/27/2022
CrossFit Evergreen – CrossFit
“Most of the time we feel tired not because we’ve done too much, but because we’ve done too little of what makes us come alive.” – Jim Kwik
We’re not going to pretend the hard times go away. And that we won’t need to do things that we’d rather not. We have commitments, obligations, and bills to pay. But when we find ourselves in a daily loop of non-stop “work”… we won’t feel like ourselves.
But it’s not the time we put in at work that causes this. It’s the time we don’t put in on the other things. Our passions. The reason why we get out of bed in the morning. Yet in the furious pace of our lives, we let it fall to the wayside because we need to get “back to work.”
The times where we are the most unhappy, are the times where we are the most untrue to ourselves. Redefine to ourselves what sets us on fire. What makes us come alive. And literally schedule it on your calendar as if it’s a life-saving doctor’s appointment. Because in truth… it is.
Clean and Jerk
Power Clean + Push Jerk
5 Sets:
3 Power Cleans + 1 Push Jerk
All Sets Performed @ 70-75% of 1RM Clean & Jerk
Rest As Needed Between Sets.
– Power cleans should be performed as single reps
– After the final power clean, hold onto the bar for the push jerk.
– Athletes should not rest longer than 20s between power cleans.
– Score: Enter heaviest set.
Prep
– Perform 2-3 warmup sets to 70%
The Sweet Escape (Time)
“The Sweet Escape”
https://ctstorageprod.blob.core.windows.net/videos-coaching/clean-and-jerk-cycling.mp4
For Time:
15 Unbroken Clean & Jerks
2,000/1,600 Meter Bike Erg
Rest 2 Minutes
12 Unbroken Clean & Jerks
2,000/1,600 Meter Bike Erg
Rest 2 Minutes
9 Unbroken Clean & Jerks
2,000/1,600 Meter Bike Erg
[Every Break On Barbell]:
500/400 Meter Penalty Bike
Barbell: MRx: 95/55, Rx: 115/75, Rx+: 135/95
– Conditioning Workout: Grindy Threshold
– Clean & Jerks: Loading should not exceed 65% of your 1RM clean & jerk. Reps must be completed unbroken each round. If you break, you’ll need to hop on the bike and complete a 500/400 meter penalty bike before finishing the rest of your barbell reps.
– Bike: Each bike should be completed in less than 5:30.
– Score: Total time including rest and any penalty bikes.
– The first priority here is to try and completed the clean and jerk reps unbroken. You can pause in the hang, the front rack, or overhead. If the barbell dead stops on the floor, you’ll be forced to complete a penalty bike. Let’s try our best to pause somewhere before we choose to break.
– Take the first minute on the bike to recover from the barbell. From there, let’s aim to pick up our speed.
– If you need to complete a penalty bike, be sure that the pace you choose will allow you to get back to the barbell and complete the rest of your reps unbroken.
Prep
2 Rounds:
4 Unbroken Clean & Jerks
200m Bike
Modifications
CLEAN &JERKS
– Reduce Loading
– Sub Dumbbells
2000/1600 METER BIKE ERG
– 1000/800m Row
– 1000/800m Ski
– 800m Run
09/26/2022
CrossFit Evergreen – CrossFit
“You make a living with what you get. You make a life with what you give.” – Winston Churchill
Think back to a time in your life when you came in clutch for someone. One where your actions made a significant impact on someone’s life. Maybe it was a time where you showed up for a friend in a time of need. But you didn’t just show up… you went above and beyond. Not because of some expected return or alterior motive, but because you believed it was the right thing to do. You genuinely cared.
Think back to that day, and how that made you feel when you saw your impact. Think back to how it felt to know you made a difference. It felt good, didn’t it. Really, damn, good.
Science has shown us that one of the most powerful emotions we can feel, via serotonin, is released in mass at these moments. But what is even more interesting, is that it’s literally contagious. Think back to the last time you saw *someone else* doing something generous. Maybe it was as simple as holding the door open at the store for an elderly customer. Think back to that… How did you feel, witnessing that? Did it make you feel more generous?
If generosity is contagious, it just needs to be started.
Let it be us.
Be the change we want to see in this world.
Deadlift
Deadlift
https://ctstorageprod.blob.core.windows.net/videos-movements/deadlift-isometric.mp4
4 Sets:
5 Reps @ 65-70%
*4-5 Second Isometric
*Rest As Needed Between Sets
– Our next iteration of our strength pieces is isometric holds.
– For EACH deadlift, hold for 4-5 seconds about 1 inch off the floor/mid shin. Squeeze muscles as hard as you can during pause, then fire up as fast as possible.
– Watch a clock or have someone count out loud for you as we want to complete the full 4-5 seconds to get the most out of these reps.
– Score: Enter heaviest set.
Prep
10 Empty Barbell Deadlifts
2-3 Light Reps (No Isometric Hold)
2-3 Moderate Reps (With Isometric Hold)
Jim (Time)
“Jim”
https://ctstorageprod.blob.core.windows.net/videos-coaching/push-ups-elbows.mp4
9 Rounds For Time:
24 Push-ups
8 Deadlifts
Barbell-MRx: 185/105, Rx: 215/135
Time Cap: 20 Minutes
Our good friend Morgan Bungerz’s Dad, Jim Bungerz, passed away 14 years ago. Today we’ll honor Jim through a workout Morgan has done every year since his passing.
*A Note from Morgan:*
Jim Bungerz passed away 14 years ago after a six-month fight with ALS. More commonly known as Lou Gehrig’s disease, ALS is a neurodegenerative disease that robs its victims of any use of their muscles, leaving them unable to walk, talk, or even breathe. Despite a fatal diagnosis my dad never gave up or complained. Over his six-month battle with ALS he remained a strong father and husband even as he became confined to a wheelchair. Unlike most Hero WODs, this is not dedicated to a fallen soldier or service member, but like all Hero WODs, this is to salute an individual who gave everything for the ones they love. Not only does this workout look to honor Jim’s courage, but it also serves as a celebration of the abilities we have. Too often our capabilities to move are taken for granted, and by doing this workout we are reminded that we are lucky to do it when others are not so fortunate. The message behind this workout is “Get Up For Those Who Can’t!”
– Conditioning Category: Grind
– Push-Ups: Aim to complete all 24 reps, even if that means elevating the hands on a box or bench as this number holds significance in this hero style workout. Reps should be completed in less than 1:30 each round.
– Deadlifts: Loading should not exceed 60% of your 1RM deadlift. Reps should be completed in no more than 2 sets each round and in under 45 seconds.
– Score: Total time. If capped add 1s for every missed rep.
– This workout is mostly a push-up workout. It is likely smart to break up these reps right from the start in order to manage fatigue setting in early on.
– Some options to consider for the push-ups: 13-11, 10-8-6, 6-6-6-6, 5-5-5-5-4, 4-4-4-4-4-4.
– Even though the barbell is light, it may be smart to throw 1 break just to give the arms a quick break before getting right back to work on the push-ups.
Prep
5 Push-Ups
5 Deadlifts
Modifications
PUSH-UPS
– Elevate Hands
– 1 Abmat Under The Chest
DEADLIFTS
– Reduce Loading
– Sub Dumbbells
Pull-ups
Strict Pull-Ups
3 Sets:
15-20 Strict Pull-ups
– Athletes choose number of reps.
– Reps are completed unbroken each set.
– Number of reps completed does not need to be the same for each set.
– If needed, use a band in order to complete 12+ unbroken reps at a time.
– Score: Enter total reps completed.
Modifications
– Banded Pull-Ups
– Ring Rows
– Bent Over Rows
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