In-house competition Come one, Come all!
CrossFit Evergreen – CrossFit
“Carnival Ride ‘Til Death” – Axle Bar (Weight)
Axle bar squat clean and jerk
6 minutes to establish a 1 rep max
In-house competition for everyone!
9:00AM til completion (11ish, then BBQ)
BBQ, burger, brats etc after. Bring a side to share.
What are we doing?
– Axle bar squat clean and jerks
Come experience the “fat bar”
– DB Snatches and box jump overs
– Carnival style rotating red bar of torture for time
All movements can be modified, no excuses for not coming to this fun!
“Carnival Ride ‘Til Death” – db snatches & box jump overs (Time)
db snatches and box jump overs
– 10 db snatches 40/25 S: 25/10
– 15 burpee box jump overs 24/20 S: 20/16
– 20 db snatches
– 15 burpee box jump overs
– 30 db snatches
– 15 burpee box jump overs
– 40 db snatches
– 15 burpee box jump overs
– 50 db snatches
– 15 burpee box jump overs
In-house competition for everyone!
9:00AM til completion (11ish, then BBQ)
BBQ, burger, brats etc after. Bring a side to share.
What are we doing?
– Axle bar squat clean and jerks
Come experience the “fat bar”
– DB Snatches and box jump overs
– Carnival style rotating red bar of torture for time
All movements can be modified, no excuses for not coming to this fun!
“Carnival Ride ‘Til Death” – Rotating red bar of torture (Time)
Red bar of torture hang time
Hang as long as you can.
1 rep = 5 sec
In-house competition for everyone!
9:00AM til completion (11ish, then BBQ)
BBQ, burger, brats etc after. Bring a side to share.
What are we doing?
– Axle bar squat clean and jerks
Come experience the “fat bar”
– DB Snatches and box jump overs
– Carnival style rotating red bar of torture for time
All movements can be modified, no excuses for not coming to this fun!
09/23/2022
CrossFit Evergreen – CrossFit
“Give more. Give what you didn’t get. Love more. Drop the old story.”
We often hold onto the past. And we all have felt ourselves do it. Sometimes they are worn as scars, sometimes like trophies. It’s not uncommon to use past events as a chip on your shoulder. “They didn’t believe in me”. All of those are potent motivators. But they only last so long, as they are fleeting and weaker forms of ammunition.
When we “fight against” something, such as something in the past, we will only go so far. When we “fight for” something, it’s different. Its purpose and meaning go beyond our singular life, transcending to something far bigger. This is where you can move mountains.
Do you hold onto something from the past? Can we reframe the mental dialogue?
Back Squat Isometric (Weight)
Back Squat
https://ctstorageprod.blob.core.windows.net/videos-movements/back-squat-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 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.
Abomination (AMRAP – Rounds and Reps)
“Abomination”
https://ctstorageprod.blob.core.windows.net/videos-coaching/dumbbell-thrusters.mp4
AMRAP 15:
21 GHD Sit-ups
15/12 Calorie Row
9 Dumbbell Thrusters
Sit Ups-MRx weighted AbMat 35/25, Rx: weighted Ab Mat 45/35, Rx+: GHD
Dumbbell-MRx: 30/15, Rx: 40/25, Rx+: 50/35
– Conditioning Category: Threshold
– GHDSU: Completed in 1:00 or less.
– Row: Completed in 1:15 or less.
– Dumbbell Thrusters: Completed in 30 seconds or less.
– Score: Rounds + Reps
– Find a steady pace on the GHDSU and the rower.
– The major goal here should be to complete the thrusters unbroken each round.
– Adjust your pacing on the GHDSU and rower based on what will allow you to keep completing the dumbbell thrusters unbroken.
Prep
5 GHDSU or AbMat
5 Cal Row
5 Dumbbell Thrusters
Modifications
GHDSU
– Reduce Reps
– Weighted Sit-Ups
– Sit-Ups
15/12 CALORIE ROW
– Reduce Cals
– 15/12 Cal Bike Erg
– 12/9 Cal Assault or Echo Bike
– 12/9 Cal Ski or Air Run
DUMBBELL THRUSTERS
– Reduce Reps/Loading
– Sub Kettlebells
– Sub Barbell
09/22/2022
CrossFit Evergreen – CrossFit
“If you fight for your limitations, you get to keep them.” – Jim Kwik
Our harshest critic is in between our ears.
We’ve all been there… telling ourselves we suck. That we’re simply not good enough. Too old, too young, not good looking enough, not smart enough.
Each time we tell ourselves these things, we add one more vote to become them. The mind has this incredible power to bring into this world whatever we fixate on.
Yet what can be the harshest critic, can be the most powerful ally. Let’s leverage those thoughts to our best advantage.
Unfortunate Events (AMRAP – Reps)
Option B: “Unfortunate Events”
On the Minute x 30 [ 6 Rounds]:
Minute 1: Bike Calories
Minute 2: Push Ups / HSPU
Minute 3: Flutter Kicks
Minute 4: 1 Rope Climb (15ft.) + Max Shuttle Runs
Minute 5: Rest
1 Shuttle Run = 10 Meters
– Conditioning Category: Active Recovery
– Athletes can choose their level intensity here based on how they are feeling today.
– Score: Total Reps, bike calories, push ups, flutter kicks and reps of Shuttle Runs.
Modifications
BIKE CALORIES
– Calories On Any Machine
ROPE CLIMB
– Reduce Height
– Seated
– 3-5 Unbroken Strict Pull-Ups
– 3-5 Unbroken Toes To Bar
– 3 Devil’s Presses
PUSH UPS
– Hand Release
– Bar Push Ups
SHUTTLE RUNS
– Meter Run (Outside)
– Calorie Row or Ski
09/21/2022
CrossFit Evergreen – CrossFit
“If failure is not an option, neither is success.”
We fear the one who is willing to lose it all. The one who is willing to play full out with no reserves. The one who swings for the fences.
That’s a dangerous person. Dangerous enough… to accomplish something great.
We all have a comfort zone. A status quo. It’s warm, cozy, and familiar. But it’s a box, with a ceiling and walls that we can see and touch. It’s a world that cannot grow further than what it’s already grown to.
If we want to grow, we have to climb out of that world into the unknown. To face that chance that we may fall flat on our face, because we’re walking in new ground. Yet, as much as a “swing and a miss” may sting a bit, there’s something far worse. Worse than any of that is the pain of knowing that we didn’t try.
Life is so short.
There’s no time to bunt.
Let’s swing for the fences.
Squat Clean and Jerk (Weight)
Squat Clean & Jerk
5 Sets:
3 Squat Cleans
1 Push Jerk
Performed @ 70-75%
– Squat clean reps should be performed as singles where athletes rest no more than 20 seconds between reps. After the last clean, athletes will hold onto the bar and complete their push jerk.
– Rest as needed between sets.
– Score: Enter heaviest set.
Perform 3-5 warmup sets of clean and jerks. 1 squat clean + 1 push jerk while warming up to first working set works great.
The Rest Is History (Time)
“The Rest Is History”
https://ctstorageprod.blob.core.windows.net/videos-coaching/hang-power-clean-elbows.mp4
3 Rounds For Time (20 Minute Cap):
30 Bar-Facing Burpees
20 Hang Power Cleans
100 Double Unders
*Rest 1 Minute Between Rounds
Barbell-MRX: 105/55, Rx: 115/75, Rx+: 135/95
– Conditioning Category: High Threshold
– Bar-Facing Burpees: Reps should be completed in 2:00 or less.
– Hang Power Cleans: Reps should be completed in 1:30 or less.
– Double Unders: Reps should be completed in 2:00 or less.
– Score: Total time including rest.
– One minute of rest between rounds does not give us a ton of time to recover. With that being said, we should aim to be only slightly more aggressive with our pacing than usual.
– Find a steady pace on the burpees. 30 burpees is not a small number so let’s settle into a pace that keeps you moving at the same rate throughout each round.
– Let’s aim for 1-3 sets on the hang power cleans. If you know that the double unders that follow will be a challenge for you, let’s definitely take a break or 2 on the cleans to set ourselves up for success on the dubs.
– Take the double unders 25 reps at a time. Check in with yourself every 25 reps. If you feel you can keep going, hold on for another 25 reps. If you feel your heart rate getting too high, take a quick break and a big deep breath before getting back to work.
– Be sure to note your time after each round so you know when to start your next round.
Prep
5 Bar-Facing Burpees
4 Hang Power Cleans
10 Double Unders
Modifications
BAR-FACING BURPEES
– Reduce Reps
– Burpee To Target
– Regular Burpees
HANG POWER CLEANS
– Reduce Reps
– Reduce Loading
– Sub Dumbbells
DOUBLE UNDERS
– Reduce Reps
– 2:00 of Practice
– 150 Single Unders
09/20/2022
CrossFit Evergreen – CrossFit
“75% Emotional, 25% Physical”
It’s said that the hardest part about anything is starting. And that once we just take that first step, the successive action seems to just fall into place. And there’s absolutely merit to that… an object in motion tends to stay in motion (Newton).
But beyond the surface we want to recognize the truth about us as human beings… that we are emotional creatures. And that our ultimate success is less dependent on the physical actions we take, and more on the emotional backings behind them.
We can conceptualize “successful action” in this way: 25% of it is the physical side. The actual hands in the dirt, grunt work. This stuff matters, of course. But these specific and granular “whats” only account to a quarter of the recipe.
75% of it is the emotional side. The story that plays between our ears as we’re underway. We’re going to hit bumps in the road, and how we internalize obstacles determines our path forward more than anything else. How do we respond when it’s a “bad day?”, and we’re missing every single snatch attempt?
When we think about it that way, successful action isn’t just about what we’re doing, and far more about how we’re doing it. Despite the battle being in our hands, it’s won in our mind.
Squat Snatch (Weight)
Squat Snatch
5 Sets of 3 @ 70-75%
– 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
– 3-5 warmup reps to 70-75%
Kelly (Time)
“Kelly”
https://ctstorageprod.blob.core.windows.net/videos-coaching/box-jump-standard.mp4
5 Rounds For Time:
400 Meter Run
30 Box Jumps (24″/20″)
30 Wallballs 20 / 14
This is a benchmark wod, no MRX.
– Conditioning Category: Threshold
– Run: Perform in less than 2:15.
– Box Jumps: Stand all the way up on the box. Perform in less than 1:15.
– Wallballs: Perform in less than 1:30.
– Score: Total time.
– Run at a pace that allows you to excel on the indoor movements. Only put the foot on the gas pedal if you are confident you can get right to work on the box jumps that follow.
– Find a steady, consistent pace on the box jumps.
– Break the wallballs in a way that will allow you to rest for as little time between sets as possible. 5’s, 6’s, 8-8-7-7, 12-10-8, or 18-12 are some options for sets.
– Major goal in this workout is to stay in motion.
Prep
200m Run
4 Box Jumps
6 Wallballs
Modifications
400 METER RUN
– Reduce Distance
– 500m Row
– 400m Ski
– 1000m Bike
– 300m Air Run
BOX JUMPS
– Reduce Reps
– Reduce Box Height
– Box Step-Ups
– Broad Jumps
WALLBALLS
– Reduce Reps
– Reduce Loading
– Reduce Target Height
– Single Dumbbell Goblet Thrusters
09/19/2022
CrossFit Evergreen – CrossFit
“Bread today is better than cake tomorrow” – Chinese Proverb
There is a common misconception about drive. That if we pause to celebrate today, that we will lose our fire for tomorrow. We’ll lose our competitive edge. And we’ll be satisfied with where we are.
Something we want to recognize: Gratitude is not linked to a lack of drive. Or a lack of performance. It’s actually quite the opposite.
There’s a hormone in our brain called dopamine. It’s the “feel good” hormone. And it’s released whenever we hit that big lift, PR that workout, or just do something well. Call it the celebration hormone.
When athletes go wrong here, it’s because they fail to see something:
That dopamine is incredibly, incredibly addicting.
Think back to when you were first starting CrossFit, and let’s say you were in class. You’re thinking and working hard on your technique, and coach walks by and catches you with marked improvement to your form. He/She says – “Hey.. freakin’ nice job there. That’s an incredible improvement!”.
How would you feel? Think about it for a moment. I think we would have felt proud, accomplished, and… eager for the *next one*. The next praise. Because that felt good. And I want that next one. So I’m going to bust my ass even *harder now* to get my technique even better.
Now purely for thought – take the opposite. Pretend you never got that praise, ever. It’s only “not good enough” at all times. Fast forward 2 years. Which athlete is thriving?
Dopamine is a weapon. An absolute weapon. We just need to use it properly. Celebrate today, if for no other reason, than because it will make us even hungrier for tomorrow.
Strict Press (Weight)
Strict Press
https://ctstorageprod.blob.core.windows.net/videos-movements/strict-press-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 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)
Lynne’s Twin (AMRAP – Reps)
“Lynne’s Twin”
https://ctstorageprod.blob.core.windows.net/videos-coaching/bar-muscle-ups-start.mp4
AMRAP 20:
.5/.4 KM Bike Erg
Max Unbroken Push Jerks
.5/.4 KM Bike Erg
Max Unbroken Bar Muscle-ups
Barbell-MRx: 115/65, Rx: 135/85, Rx+: 155/105
– Conditioning Category: Grind
– Bike Erg: Each bike should be completed in 2:15 or less.
– Push Jerks: Loading should not exceed 65% of your 1RM push jerk. Barbell should be taken from the floor. Athletes should be able to complete 7 or more reps each round.
– Bar Muscle-Ups: Athletes should be able to complete 3 or more reps each round.
– Workout Note: Athletes can take up to 30s between finishing the bike and beginning their set of push jerks or bar muscle-ups. The only exception of this is at the very end of the workout. You may rest up to 1:00 before your last set if you know you won’t have time for another full bike.
– Score: Total reps. Enter push jerk reps and total bar muscle-up reps in the notes.
– Athletes should aim to complete the same number of push jerks and bar muscle-ups each round as opposed to starting with big sets and have them get significantly smaller as the workout goes on.
– Bike at a pace that allows you to recover and prepare for the next set of push jerks or bar muscle-ups.
Prep
200m Bike
5 Push Jerks
100m Bike
2 Bar Muscle-Ups
Modifications
500/400 METER BIKE ERG
– 250m/200m Row
– 200m/150m Ski
– 200m Run
PUSH JERKS
– Reduce Loading
– Sub Dumbbells
BAR MUSCLE-UPS
– Banded
– Jumping
– Chest To Bar Pull-Ups
– Strict Pull-Ups
Achieve Your Fitness Goals
Flexible membership packages to suit all levels of training to help achieve your fitness goals