09/10/2022
CrossFit Evergreen – CrossFit
“The attacks of Septemper 11th were intended to break our spirit. Instead we have emerged stronger and more unified. We feel renewed devotion to the principles of political, economic and religious freedom, the rule of law and respect for human life. We are more determined than ever to live our lives in freedom.” Rudolph W. Giuliani, Dec. 31, 2001. 19 years ago, we underwent a tragic loss. 19 years ago, we became stronger than ever before. We recognize that adversity breeds strength. And through adverse times, we can find good, if we only look for it. This is an incredibly hard thought process to apply here, with good reason. It’s highly personal. It feels borderline wrong. It’s painful even to consider. But one thing rings true. If the lives lost that day could speak to us now, there would be something very specific they would call for. It would be, be exactly that. To cherish what we have. Not just by saying “thanks”, or even “I love you.” By going the extra mile. By helping the ailing friend in need – or better – the stranger in need. To genuinely care for the human being to the left and right of you, regardless of gender, ethnicity, and religion. Although a seemingly small act in and of itself, this is indeed movement towards preventing such a monstrous act from ever happening again. It is playing our part. We’ll never forget the pain we felt that day. But, what is more important than remembering the pain, is what we do going forward. In the words of John F. Kennedy, “As we express our gratitude, we must never forget that the highest appreciation is not to utter words, but to live by them.”
Always Remembered Partner WOD (Time)
In teams of 2:
– 2001m row Buy-IN
4 rounds:
– 9 rope climbs
– 11 Bear Complexes (95/65)
– 2977m row Cash-Out
Stimulus:
Today’s workout honors those who lost their lives in the terrorist attacks of Sep. 11th, 2001.
Each number has it’s own meaning:
– **2001m row ** The Year.
– **4 rds** The number of planes
– **9 rope climbs ** The Month
– **11 Bear Complexes** The Day
– **2977 m row** Number of live’s lost
– The WOD begins and ends with a row.
– Once the row is complete, work through 4 rds of the barbell and gymnastics movements.
– To preserve the meaningful numbers of this WOD, let’s try to adjust the weights and variations instead of the rep schemes.
– For example in place of 9 rope climbs do 9 C2B pull-ups.
– The intended time range for this workout is between 20-30 minutes.
– Only one partner works at a time, split the total volume in half, complete a station before moving on to the next.
Rope climbs:
– These should be able to be completed in 4-5 minutes (2 per minute).
– If not doing rope climbs choose an alternative that allows for 9 unbroken reps.
Bear Complex:
– Starts from the ground, pass through a power clean into a front squat, to a push press, to a back squat, and then a back rack push press.
– These movements can be combined to become a squat clean thruster into a back rack thruster.
– Use a moderate load that will be completed as steady singles within the workout.
– If we had to put a time to it, each set of 11 should be completed in about 3 minutes or less.
Strategy:
– Use a steady pace on buy-in that allows you to get to the barbell fairly fresh.
– The Bear Complex will get your heart rate and legs firing. When doing this as a partner WOD, alternate movements to account for intensity in the movements.
Never Forget Individual WOD (Time)
– Buy-in: 2001m row
directly into
4 rds:
– 9 clusters (135/95)
– 11 strict pull-ups
If you prefer to do an individual workout do this version instead of the partner WOD.
Modifications
2001m & 2977m row:
– equal distances on any other erg
Rope Climbs:
– reduce reps
– do rope pull-ups
– 30 strict pull-ups
Bear Complex:
– double or single (each arm) db clusters
09/09/2022
CrossFit Evergreen – CrossFit
“Build before you have to.” – James Clear
We are creatures that respond very, very well to pressure situations.
If we are studying for a test, cramming the day before tends to nearly be “magical”. Under such external pressures, we create this urgency that drives results.
But – what if we don’t need that external pressure?
What if we can create it for ourselves, internally, for everyday use?
What a weapon that would be.
Build the skill set before you need to use it.
Build the knowledge before you need to know it.
Be ahead of the game. So that when it comes, we’re playing it, and not vice versa.
Create the urgency today through a commitment to ourselves. Always an eager student.
Strict Press Eccentric (Weight)
Strict Press
4 Sets:
5 Reps @ 65-70%
*6-8 Second Eccentric
– For EACH strict press, control down for 6-8 seconds, but fire up as fast as you can out of the front rack.
– 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 Strict Presses
3-5 Light Reps (No Eccentric)
3 Moderate Reps (With Eccentric)
Smoke and Mirrors (AMRAP – Reps)
“Smoke & Mirrors”
AMRAP 20:
200 Meter Run
Max Unbroken Push-ups
200 Meter Run
Max Unbroken Toes to Bar
– Conditioning Category: Grind
– Run: Should be completed in 1:15 or less.
– Push-Ups: Athletes should be able to complete 5 reps or more per round to complete movement as Rx. If needed, elevate the hands on a box or bench.
– Toes To Bar: Athletes should be able to complete 5 reps or more per round to complete movement as Rx. If needed, switch to knees to chest or just bring the toes to as high as possible instead of all the way to the bar.
– Note: Athletes can take up to 30s before starting their push-up and toes to bar sets after coming in from the run.
– Score: Enter total reps of push-ups and total toes to bar reps combined.
– The runs don’t matter as much here as your push-up and toes to bar sets. Run at an easy recovery pace to help maximize your sets on the scored movements.
– Aim to complete roughly the same number of push-ups and toes to bar each round. We should not go to failure here. It is better to be more conservative at the start and aim to hold onto your goal numbers instead of just go for broke each round (even when fresh).
Prep
100m Run
3 Push-Ups
100m Run
3 Toes To Bar
Modifications
200 METER RUN
– 250m/200m Row
– 200m/150m Ski
– 500m/450m Bike
– 150m Air Run
– 20 x 10m Shuttle Runs
PUSH-UPS
– Elevate Hands
TOES TO BAR
– Max Toes To As High As Possible
– Max Knees To Chest
– Max L-Sit
– Max Hollow Hold
09/08/2022
CrossFit Evergreen – CrossFit
“No one was ever wise by chance.” – Seneca
Let’s pretend we have two individuals out hiking in the woods.
The first trips over a root, and after scrambling back to his feet, kicks the root in frustration and storms off. The second individual trips over the very same root as well, but has a different response. After gathering himself, he looks around, refreshing himself of the importance to scan the path ahead. He then moves on, now paying closer attention to the ground in front of him.
One took the effort to learn from it, one did not.
Wisdom isn’t by chance. It is by choice.
Hell’s Bell’s (AMRAP – Reps)
EMOM Conditioning
On the Minute x 25 [5 Rounds]:
Minute 1: Ski Erg Calories
Minute 2: Dumbbell Hang Snatches
Minute 3: Echo Bike Calories
Mintue 4: Dumbbell Box Step-ups (24″/20″)
Minute 5: Rest
Dumbbell: MRx: 30/15, Rx: 40/25, Rx+: 50/35
– Goal on these EMOMs is to hold consistent numbers across all rounds.
– Perform the dumbbell hang snatches with 1 dumbbell. Switch arms every 5 reps.
– Perform the box step-ups with 2 dumbbells held down by the sides.
– Score: Total Reps for all 5 Rounds
Prep
30s Ski
4 Dumbbell Hang Snatches
30s Echo Bike
4 Dumbbell Box Step-Ups
Modifications
SKI ERG
– Any Machine
– 10m Shuttle Runs
DUMBBELL HANG SNATCHES
– Reduce Loading
– Sub Kettlebell Swings
ECHO BIKE
– Any Machine
– 10m Shuttle Runs
DUMBBELL BOX STEP-UPS
– Reduce Loading
– Single Dumbbell
– Sub Kettlebell
*If workout is modified in any way or equipment is swapped out, your score is considered “scaled”
09/07/2022
CrossFit Evergreen – CrossFit
“Your mind is not your shoe size.” – Jim Kwik
Have you ever taken an “IQ Test”?
Chances are you have of some sort. A test that claimed to tell us our capacity in life. Where the resulting score is the equivalent of looking into a crystal ball on how successful we’ll be.
As ridiculous as that sounds, it’s a nightmare that comes to life for many. A self-fulfilling prophecy that can cut potential at the knees.
The truth of it all however, is that we know so very little about how the mind *actually* works. It’s still such a mystery to us. Yet, we can find ourselves building an imaginary ceiling over our heads.
In regards to one of life’s greatest mysteries, there’s one thing we can bank on… that our mind is not our shoe size.
Back Squats Eccentric (Weight)
Back Squat
4 Sets:
5 Reps @ 70-75%
*6-8 Second Eccentric
– Building off last Monday’s back squats.
– 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)
SOS (5 Rounds for time)
“SOS”
https://ctstorageprod.blob.core.windows.net/videos-coaching/thursters-breath.mp4
On the 4:00 x 5 Rounds:
60 Double Unders
30/21 Calorie Row
10 Thrusters
BB-MRx: 75/45, Rx: 85/55, Rx+: 95/65
– Conditioning Category: Threshold
– Double Unders: Completed in 1:15 or less.
– Row: Completed in 1:15 or less.
– Thrusters: Completed in 30s or less.
– Flow: Every 4:00, athletes will complete 1 round of double unders, rowing, and thrusters. Athletes will rest for the remaining time in each 4:00 window before starting back up at the next 4:00 window.
– Score: Enter how long each round takes you. Overall score will be the sum total of these times.
– Aim for unbroken sets of double unders each round.
– Let’s row at an uncomfortable pace but you should still be able to get off the rower and get right to work on the barbell.
– Aim to complete the thrusters in unbroken sets.
– Each round we want to move quickly but we also want that pace to be sustainable. Let’s smart about the pace you choose from the start.
Prep
10 Double Unders
5 Cal Row
5 Thrusters
Modifications
DOUBLE UNDERS
– Reduce Reps
– 1:15 of Practice
– 1:15 Time Cap
– 90 Single Unders
30/21 CALORIE ROW
– Reduce Cals
– 30/21 Bike Erg
– 21/15 Cal Assault or Echo Bike
– 21/15 Cal Ski
– 21/15 Cal Air Run
– 500m Run
THRUSTERS
– Reduce Reps
– Reduce Loading
– Sub Dumbbells
09/06/2022
CrossFit Evergreen – CrossFit
“It’s not how much we give, but how much love we put into giving.” – Mother Theresa
Imagine we’re moving. And we have two friends, who both extend an offer to help.
The first friend writes us a check for 1,000 dollars to help with the moving expenses. Incredibly generous. The second friend doesn’t offer a dime, but instead comes to our old place, helps us pack up every box, drives with us to the new house, and unpacks everything with us into the early hours in the morning.
Fast forward two weeks later. Both friends call you to ask for a favor. Which friend are we more likely to help?
We would choose the second friend. But why? If we were to try to explain, we collectively would flow to the same, natural response… “Because they would have done it for me.”
Money has relative value. But time is an absolute.
If we want to make a “perishable donation”, give money.
If we want to make an everlasting impact, give time.
Deadlift Eccentric (Weight)
Deadlift
4 Sets:
5 Reps @ 70-75%
6-8 Second Eccentric
– For EACH deadlift, control down for 6-8 seconds, but fire up as fast as you can to stand.
– 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 Deadlifts
3-5 Light Reps (No Eccentric)
3 Moderate Reps (With Eccentric)
Grateful Dead (Time)
“Grateful Dead”
https://ctstorageprod.blob.core.windows.net/videos-coaching/farmers-carry-hands.mp4
3 Rounds For Time:
50/40 Calorie Bike Erg
30 GHD Sit-ups
20 Deadlifts
100 Meter Farmers Carry
BB-MRx: 115/65, Rx: 135/85, Rx+: 155/105
DB-MRx: 30/15, Rx: 40/25, Rx+: 50/35
GHD-MRx: Weighted AbMat SitUps 25/15, Rx: 35/25,
Rx+: GHD
– Conditioning Category: Threshold
– Bike: Completed in 2:30 or less each round.
– GHDSU: Measure from the top of the pads to the floor. Reps should be completed in 1:30 or less each round.
– Deadlifts: Reps should be completed in 1:00 or less each round. Loading should not exceed 60% of your 1RM deadlift.
– Farmers Carry: Completed with 2 dumbbells in 1:00 or less each round.
– Score: Total time
– Let’s focus our effort on the GHDSU’s, deadlifts, and farmers carries. We can use the bike as our pacer in this workout.
– Find a steady pace on the GHDSU.
– Aim for 2-3 sets on the deadlifts. 1-2 quick breaks can help save the grip on the farmers carries.
– Aim to complete the farmers carries unbroken or with 1 quick break. Focus on having these be fast bursts instead of slow walks to help save the grip.
– Push the bike only if you can maintain your pace on the other movements.
Prep
10 Cal Bike
5 GHDSU
5 Deadlifts
50m Farmers Carry
Modifications
50/40 CALORIE BIKE
– Reduce Cals
– 40/30 Cal Assault or Echo Bike
– 50/40 Cal Row
– 40/30 Cal Ski
– 500m Run
– 50 x 10m Shuttle Runs
GHDSU
– Reduce Reps
– Weighted Sit-Ups
– Sit-Ups
DEADLIFTS
– Reduce Reps
– Reduce Loading
– Sub Dumbbells
FARMERS CARRY
– Reduce Loading
– Sub Kettlebells
– Odd Object Carry
09/05/2022
CrossFit Evergreen – CrossFit
“Follow your passion, be prepared to work hard and sacrifice, and, above all, don’t let anyone limit your dreams.”
— Donovan Bailey
Loredo (Time)
6 ROUNDS FOR TIME:
24 SQUATS
24 PUSH UPS
24 WALKING LUNGE STEPS
400 METER RUN
On this labor Day, we honor all who serve, work hard, put in the time and do their best! We honor all of you at CFE! Even though we are closed today…This WOD can be done at home, together with friends, and on our own… knowing we are all doing this together, STRONGER TOGETHER!
In honor of US Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX. who was killed on June 24th 2010.
Today’s workout can be done by any and everyone! We can scale back the runs or reps as needed.
Push ups can be scaled by lowering the knees to the ground or performing them to an elevated surface like a box or tire.
Lunges can be scaled by doing low box step ups instead.
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