9/17/2022
CrossFit Evergreen – CrossFit
Hangin’ Around (AMRAP – Reps)
In teams of 2, with 2 minute rounds and a 1 minute rest, do the following:
– 48′ Farmers Carry (#91.5)
– toe 2 heel backwards walk
———- 1 min rest ————-
– plank, 1-arm battle rope
———-1 min rest ————–
– rig “wall sit” (up to 4 reps possible- all of the minute or nothing, no 1/2 min)
———- 1 min rest ————-
– med ball slam and twisting toss (alternate sides every 5 reps)
– med ball bear crawl push
———- 1 min rest ————-
– Bulgarian split squat (alternate sides every 10 reps)
– Plank hold (hands only)
———- 1 min rest ————-
– Box, foot planted explosive high knee (alternate each rep)
– HS hold (S: inverted box)
———- 1 min rest ————-
– rollouts
———- 1 min rest ————-
– flutter kicks
9/16/2022
CrossFit Evergreen – CrossFit
“There will never be a better you, than you.”
There is a lot to be said about authenticity.
The first definition inside Merriam-Webster reads, “worthy of acceptance or belief.”
If there’s one sure way to find failure in something, it’s through not being ourselves. It just doesn’t pan out in the long run. While we always remain a student, the harm lies when we blur the lines between emulating the traits of our mentors… with trying to actually be them.
Our mentors do not wish for us to follow in their footsteps.
Our mentors wish for us to go further. To blaze the path further than before.
We have incredible leaders to guide us. But it is now on us to push even further. And there’s no one suited better for that, than you.
Power Clean and Push Jerk (Weight)
Power Clean + Push Jerk
5 Sets of 1 Power Clean + 3 Push Jerks @ 65-70% of 1RM Clean & Jerk (65-70, Clean & Jerk, 1)
Rest As Needed Between Sets.
– Focus on dipping with the hips back and knees out on each push jerk as well as bracing the midline throughout.
– Score: Enter heaviest set.
Prep
– Perform 2-3 warmup sets to 65%
Well Rounded (Time)
“Well Rounded”
https://ctstorageprod.blob.core.windows.net/videos-coaching/breath-recovery-running.mp4
8 Rounds For Time:
3 Clean and Jerks
200 Meter Run
1 Round of “Cindy”
BB-105/55, Rx: 115/75, Rx+: 135/95
1 Round of “Cindy”:
5 Pull-Ups
10 Push-Ups
15 Air Squats
– Conditioning Category: Threshold
– Clean & Jerks: Loading should not exceed 75% of your 1RM clean & jerk. Reps should be completed in 30s or less each round.
– Run: Should be completed in 1:15 or less each round.
– “Cindy”: Should be completed in 1:15 or less each round.
– Score: Total time (no time cap).
– Clean and jerk reps can be completed as singles or touch and go reps. Choose the strategy that is going to be the most sustainable across the 8 rounds.
– Use the runs to recover each round.
– Aim for unbroken sets of pull-ups and push-ups and pace the air squats in a way that will allow you to get right to work on the clean and jerks that follow. If needed, one break on the pull-ups or push-ups might be helpful for athletes who tend to struggle on these movements.
– With this being an 8 round workout, we want to think about ramping up our speed as we go instead of coming out fast and trying to stay fast. Keep this in mind as you are going through this workout and see if you can make rounds 5-7 some of your fastest rounds.
Prep
@ 75-80% Effort:
3 Clean and Jerks
200 Meter Run
1 Round of “Cindy”
*This will give us an idea of what kind of pace we should aim to hold across the 8 rounds.
Modifications
CLEAN & JERKS
– Reduce Loading
– Reduce Reps
– Sub Dumbbells
200 METER RUN
– Reduce Distance
– 250m Row
– 200m Ski
– 500m Bike
– 150m Air Run
PULL-UPS
– Reduce Reps
– Banded Pull-Ups
– Ring Rows
– Alternating Dumbbell Plank Rows
PUSH-UPS
– Reduce Reps
– Elevate Hands
AIR SQUATS
– Reduce Reps
09/15/2022
CrossFit Evergreen – CrossFit
“Vision is the bottleneck of effort.”
We talk a lot about effort.
It’s the gasoline that will drive us to our destination. And there is no substitute.
It’s often however not that effort is lacking when we aren’t reaching our goals… and instead, it’s a lack of direction.
There are many highly capable people in this world. They have the gasoline and the horsepower behind it. But *where* they direct that energy is the misstep. When they wanted to travel from the East Coast to the West Coast, they found themselves in the South. The largest pity is that all along, they had the right address in the GPS… but they failed to check back on it often enough to ensure they were on the correct route.
We pride ourselves in our horsepower. Your raw effort. We just need to get ourselves pointed in the right direction, and the rest will fall into place.
Here We Go Again (AMRAP – Reps)
5 Rounds:
Minute 1 Wall Balls
Minute 2 Floor Press
Minute 3 Glute Bridges
Minute 4 Floor Wipers
Minute 5: Rest
WB-MRx: 14/10, Rx: 20/14
BB-MRx: 75/55, Rx: 85/65
– Goal on these EMOMs is to hold consistent numbers across all rounds.
– Athletes should aim to keep their heart rate in zone 3 (70-80% of max heart rate. If you subtract your age from 220, that is about what your maximal heart rate is. These should feel slightly harder than our zone 2 pieces.
Score: Total Reps
09/14/2022
CrossFit Evergreen – CrossFit
“You can easily judge the character of a person by how they treat those who can do nothing for them.” – Johann Wolfgang von Goethe
Cue, craving, response, reward.
In “Atomic Habits”, by James Clear, this is the loop process that determines many of our actions.
A large part of the above is the final piece – the reward. We can be reward oriented beings. It’s not a bad thing by itself, but we do find ourselves in trouble when it is the *only* thing.
The quote above gives us something to think about. Some time today, we’ll come across the individual who can offer us the least in return. As in, there won’t be a reward for whatever action we have the option of taking. We’ll know who it is when we see them.
How we act inside that moment is the reality of our character.
Power Snatch (Weight)
Power Snatch
5 Sets of 2 @ 68-73%
Rest As Needed Between Sets.
– Reps do not need to be performed touch and go.
– Athletes need to control your desent. No Dropping the bar.
– Score: Enter heaviest set.
Pyramid Scheme (Time)
“Pyramid Scheme”
https://ctstorageprod.blob.core.windows.net/videos-coaching/hang-snatch-cycling.mp4
For Time [30 Minute Cap]:
20 Double Unders, 2 Hang Snatches
40 Double Unders, 4 Hang Snatches
60 Double Unders, 6 Hang Snatches
80 Double Unders, 8 Hang Snatches
100 Double Unders, 10 Hang Snatches
Directly Into…
20 GHD Sit-ups, 1,000 Meter Run
20 GHD Sit-ups, 800 Meter Run
20 GHD Sit-ups, 600 Meter Run
20 GHD Sit-ups, 400 Meter Run
20 GHD Sit-ups, 200 Meter Run
Barbell: MRx: 75/45, Rx: 95/65, Rx+: 115/85
Weighted AbMat SitUps-MRx: 25/15, Rx: 35/25, Rx+: GHD
– Conditioning Category: Pacer
– Double Unders: Athletes should be able to complete 20+ double unders unbroken when fresh to complete reps as prescribed.
– Hang Snatches: These can be power or squat snatches. Loading should not exceed 65% of your 1RM power snatch.
– Run: Athletes should be able to hold about a 1:00-1:15 per 200m pace throughout.
– Score: Total time. If capped, add 1s for every missed rep. If capped on the run, every 100m = 1 rep.
– Try to stay as relaxed as possible on the double unders. Low jumps will help save the legs and keep the heart rate down. Aim for unbroken sets if possible or throw in a break or 2 starting at the round of 60.
– Aim for unbroken sets on the barbell through the round of 6. If needed, take one quick break on the rounds of 8 and 10.
– Your sit-ups don’t need to be fast but we want to try and stay moving. Aim to settle into a steady pace each round. If needed, throw in 1-2 quick breaks each round.
– See if you can increase your run pace as the distance decreases.
Prep
20 Double Unders
2 Hang Snatches
4 GHDSU Sit-Ups
200m Run
Modifications
DOUBLE UNDERS
– Reduce Reps
– 20-40-60-80-100 Second Time Caps
– 30-60-90-120-150 Single Unders
– 4-8-12-16-20 Cal Ski or Row
HANG SNATCHES
– Reduce Reps
– Reduce Loading
– Sub Single Dumbbell
GHDSU
– Reduce Reps
– Weighted Sit-Ups
– Sit-Ups
200 METER RUN
– Reduce Distances
– 250m Row
– 200m Ski
– 500m Bike
– 150m Air Run
09/13/2022
CrossFit Evergreen – CrossFit
“I want to see it, before I believe it.”
We are visually oriented people.
We seem to trust our eyes more than our other senses.
It’s why we call our ultimate direction our “vision”. It’s why in the middle of the night, if we think we hear something, we want to take a look before we feel safe enough to fall back asleep. We can hear news through the grapevine, but we doubt it until we see it.
Recognizing this, we can leverage it to our advantage. Many of us will agree that there is power to writing down our goals, and this is why. We begin to believe it that much more. It feels that much more real.
Write down our vision. Write down our goals. Write down anything that is important, not because it’s a mundane task… but because we need to see it, before we believe it.
Back Squat Eccentric (Weight)
Back Squat
3 Sets:
3 Reps @ 75-80%
*5-6 Second Eccentric
– For EACH squat, control down for 6-8 seconds, but fire up as fast as you can out of the bottom.
– Watch a clock or have someone count out loud for you as we want to complete the full 6-8 seconds to get the most out of these reps.
– Score: Enter heaviest set. Record sets/reps in your notes.
Prep
10 Empty Barbell Back Squats
3-5 Light Reps (No Eccentric)
3 Moderate Reps (With Eccentric)
Restless Legs (Time)
“Restless Legs”
https://ctstorageprod.blob.core.windows.net/videos-coaching/dumbbell-front-rack-lunge.mp4
3 Rounds For Time:
25 Toes to Bar
500/400 Meter Row
30 Dumbbell Front Rack Reverse Lunges
Rest 2 Minutes Between Rounds.
DB-MRx: 30/15, Rx: 40/25, Rx+: 50/35
– Conditioning Category: High Threshold
– Toes To Bar: Reps completed in 2:00 or less.
– Row: Completed in 2:15 or less.
– Front Rack Reverse Lunge: Perform with 2 dumbbells. Lunge should be completed in 1:00 or less.
– Score: Total time
– With 2 minutes of rest between rounds we can afford to get outside our comfort zone and be a little more aggressive with our strategy. We should still, however, aim for a sustainable pace throughout.
– Aim to complete the toes to bar in 2-5 sets. Choose the strategy that allows you rest for the least amount of time between sets. Options: 5-5-5-5-5, 8-7-5-5, 10-8-7, 15-10.
– We can settle into a pace right around our 2k pace on the row. For the last 50m or so, let’s back off this pace to prep for the lunges that follow.
– Rack the dumbbells in a way that will allow you complete the lunges with, ideally, unbroken. If needed, take 1 quick break halfway through.
– Be sure to take a look at the clock after each round so you can do quick math and figure out when you need to be ready to start your next round.
Prep
5 Toes To Bar
100m Row
10ft. Dumbbell Front Rack Lunge
Modifications
TOES TO BAR
– Reduce reps
– Toes To As High As Possible
– Knees To Chest
– Medball Overhead Sit-Ups
– Sit-Ups
500/400 METER ROW
– Reduce Distance
– 400m/300m Ski
– 1000m/800m Bike
– 400m Run
– 300m Air Run
DUMBBELL FRONT RACK REVERSE LUNGES
– Reduce Loading
– Sub Kettlebells
– Sub Barbell
– Single Dumbbell
9/12/2022
CrossFit Evergreen – CrossFit
“The soul is like a bowl of water.” – Epictetus
It’s ok to get ruffled sometimes.
We are indeed human, and we will get emotional too.
The analogy that Epictetus depicts for us is that even though we can be rocked, knocked around, shaken… through disciplined stillness, we can *always* find emotional stability. The visual is quite relatable: a bowl of water, disturbed from some event, has ripples running throughout it. It’s not at rest.
But with disciplined focus and effort, we can regain stillness. Often faster than we think.
In the moments where we are most shaken, remind ourselves of this visual. No matter how bad things get, everything is recoverable.
Strict Ring Dips (AMRAP – Reps)
Strict Ring Dips
4 Sets:
6-10 Strict Ring Dips
Rest 2 Minutes Between Sets.
– Reps should be completed unbroken each set.
– Shoulders should travel below the elbows in the bottom. Elbows should fully lockout at the top. Hips should also move down as you go down, and up as you go up
Score: Total Reps.
Prep
5 Push-Ups
3 Ring Dip Negatives (3-5s Down)
3 Ring Dips
Modifications
– Use Band
– Bar Dips
– Bench Dips
4-Wheel Drive (5 Rounds for reps)
“4-Wheel Drive”
https://ctstorageprod.blob.core.windows.net/videos-coaching/shuttle-run-stride.mp4
5 Rounds x AMRAP 4:
21/15 Calorie Bike Erg
15 Burpee Box Jumps (24″/20″)
Max Shuttle Runs (1 Shuttle Run = 10 Meters)
Rest 3 Minutes Between Rounds.
– Conditioning Category: High Threshold
– Bike: Completed in 1:15 or less.
– Burpee Box Jumps: Completed in 1:00 or less. Athletes should stand fully on top of the box before jumping or stepping down.
– Shuttle Runs: Athletes should have at least 45s to complete as many reps as possible. 10m in 1 direction = 1 rep. Just like we saw in quarterfinals, athletes will need to crossover each line fully and touch the floor with 1 hand.
– Score: Enter shuttle run reps completed each round. Overall score will be the lowest number of shuttle runs on any round.
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