9/3/2022
CrossFit Evergreen – CrossFit
A Requested Beat down (Time)
– db biceps – unbroken super set of : curls, reverse curls, hammer curls, peak builders 15/5
– alternating db seated Arnold’s Presses 25/15
– db pullovers 70/45
– db super set of bench press and flyes
– heavy db 2 hand OH triceps extensions 70/45
– Abs: one set of each of the following –
– 25 roll outs
– 100 flutter kicks
– 50 seated knee-ins
– 50 Hello Dollies
– 50 crossover scissors
– 25 Dragon Flags
Rx = 4 x 10
Rx+ = 6 x 10
09/02/2022
CrossFit Evergreen – CrossFit
“Intention drives behavior.”
If we were to walk into the grocery store with a list of eight items to purchase, we’d be there for 10 minutes.
If we were to walk into the grocery store without a list, we end up walking the aisles for 30 minutes, and find ourselves staring at a box of Twinkies in the dessert aisle.
Our behavior is what is going to define our success. And it is no different than the grocery list in our pocket. Line items of decisions and principles that we choose.
Intention is everything.
Boat Shoes (3 Rounds for time)
“Boat Shoes”
For Time:
1,500 Meter Row
1,200 Meter Run
Rest 3 Minutes
1,000 Meter Row
800 Meter Run
Rest 3 Minutes
500 Meter Row
400 Meter Run
Modifications
500M ROW
– 400m Run
– 1000m Bike (Any)
– 400m Ski
400M RUN
– 500m Row
– 1000m Bike (Any)
– 400m Ski
Movement Prep
100m Row (Moderate)
100m Run (Moderate)
100m Row (Fast)
100m Run (Fast)
– This is a repeat from 8.25.21 for some of our tracks.
– Conditioning Category: High Threshold
– Row: The first row should take less than 7:00, the second row should take less than 5:00, the last row should take less than 3:00.
– Run: The first run should take less than 7:00, the second run should take less than 5:00, the last run should take less than 3:00.
– Score: Total time including rest
– The 3 minute rest allows us to push the run and row intervals.
– While we want hard efforts across each interval, we want to be sure that our intensity on the rower, matches the intensity of our run. We should not aim to push one movement more than the other.
– Aim to speed up your pace as the distances get shorter.
09/01/2022
CrossFit Evergreen – CrossFit
“If people knew how hard I worked to achieve my mastery, it wouldn’t seem so wonderful after all.” – Michelangelo
Written by someone recognized as one of the greatest artists of time.
“Natural born talent” is a myth. Movies portray it, sports news glamorizes… the “uncontrollable factor” that leads to such heights of achievement. Yet here he is, Michelangelo himself, expressing his backbone to success.
It’s easy to believe that we can’t control tomorrow. To believe that it is by chance. It’s far harder to believe that it is within our capabilities. That there is another level of true grit and unrelenting effort we can choose to go. It’s realizing that the great Michaelangelo simply worked his ass off… and that we can too.
Greatness is never by chance. It is always by choice. The choice to do the work.
Shoulda, Woulda, Coulda (AMRAP – Reps)
EMOM Conditioning
On the Minute x 30 [6 Rounds]:
Minute 1: Row Calories
Minute 2: Rope Climbs
Minute 3: Box Jump Overs (24/20″)
Minute 4: Devils Press
Minute 5: Rest
DB-MRx: 30/15, Rx: 40/25, Rx+: 50/35
– On recovery days, the first priority is to listen to the body. If you are feeling beat up, or a body part is bothering you, taking a total rest day may be the best thing for you.
– If you are feeling up for it and want to move the body today, here is a workout for you! Always feel free to scale and/or modify if needed.
– Consistent Row
– Rope climb, work on foot placement
– box jump overs do not need full extension at top.
– Devils press is double dumbbells
– Goal on these EMOMs is to hold consistent numbers across all rounds.
– Score: Enter total reps for the 30 min EMOM. Calories count as reps.
Prep
30s Row
1 Rope Climb
6 Box Jump Overs
4 Devils Press
Modifications
ROW
– Any Machine
– Shuttle Runs
– Burpees
ROPE CLIMBS
– Reduce Reps
– Reduce Height
– Strict Pull-Ups
– Strict Knees To Chest
– From the Floor
BOX JUMP OVERS
– Reduce Box Height
– Box Step-Overs
DEVILS PRESS
– Lower Weight
– Renegade rows
*If workout is modified in any way or equipment is swapped out, your score is considered “scaled”
ROPE CLIMBS
– Reduce Reps
– Reduce Height
– Strict Pull-Ups
– Strict Knees To Chest
– Alternating Dumbbell Plank Rows
DUMBBELL SHOULDER TO OVERHEAD
– Reduce Loading
– Sub Kettlebells
– Sub Single Dumbbell
LATERAL DUMBBELL BURPEES
– Step-Over Dumbbell (No Jump)
– Regular Burpees
– Machine Calories
– Shuttle Runs
*All Options Listed Would Be Considered Scaled
08/31/2022
CrossFit Evergreen – CrossFit
“Culture eats strategy for breakfast.” – Peter Drucker
In business, this is ever important for leaders to fully understand. That the culture of a team is everything. Over any marketing plans, product launches… anything.
The same mindset is true for us as athletes.
We’ve all heard the line, “it’s not the size of the dog in the fight, but the size of the fight in the dog”. And we believe it to be true. The picture perfect strategy, executed half-heartedly, will always be beaten by the less-than-ideal strategy, but executed with full heart.
Our character is our backbone. During round 4 of “Kelly”, or the final minutes of an Open AMRAP, it will not be our “workout strategy” that we fall back to. It’s something deeper. Cultivate that, and everything else falls into place.
Block Power Snatches (Weight)
Block Power Snatch
https://ctstorageprod.blob.core.windows.net/videos-coaching/block-power-snatch.mp4
5 Sets of 3 @ 65-70% of 1RM Power Snatch
*Bar At Knee Level
– The block power snatch is a power snatch where the bar begins resting on blocks instead of the floor.
– Using blocks forces athletes to accelerate the bar more rapidly since the distance of the pull is shortened and because the bar begins at a dead stop.
*You can also start from hang or high hang position!
– Rest as needed between sets.
– Score: Enter heaviest lift.
Prep
1-2 Block Power Snatches @ Light Weight
1-2 Block Power Snatches @ Moderate Weight
Fun & Games (5 Rounds for reps)
“Fun & Games”
https://ctstorageprod.blob.core.windows.net/videos-coaching/snatch-extension.mp4
[0:00 – 2:00]
1/.800 KM Bike Erg
Max Snatches
Rest 1 Minute
[3:00 – 6:00]
1.5/1.2 KM Bike Erg
Max Snatches
Rest 2 Minutes
[8:00 – 12:00]
2/1.5 KM Bike Erg
Max Snatches
Rest 2 Minutes
[14:00 – 17:00]
1.5/1.2 KM Bike Erg
Max Snatches
Rest 1 Minute
[18:00 – 20:00]
1/.8 KM Bike Erg
Max Snatches
Barbell: MRx: 95/55, 115/75, Rx+: 135/95
– Conditioning Category: Grindy Threshold
– Bike: Athletes will NEED to bike fast today in order to have time for snatches.
– Bike Scaling: If worried about not finishing the bike in any given window, time cap the bike with 15 seconds left in the window and try to get a few snatches or bring down the meters. Both versions will be considered scaled.
– Snatches: Can be power or squat. Loading should not exceed 70% of your heaviest snatch. Athletes should expect to only get a small handful of snatches during each window.
– Note: This is a spin off of the “Shuttle to Overhead” Games workout this year.
– Score: Enter 5 sets of reps. The bike will not count toward your score. If you do not get any snatches, your score will be zero for that round.
– In order to get the bike meters completed and have enough time for some snatches, athletes will need to bike more aggressively than usual.
– Set the damper to something slightly higher than usual and aim to bike at 80+ RPM.
– Singles on the snatches will likely be the quickest way to get your hands on the bar and start chipping away at reps.
– During your rest periods, try to stay standing and shake out the legs instead of sitting and letting the legs get heavy.
Prep
200m Easy Bike
3 Snatches @ Light Weight
200m Moderate Bike
3 Snatches @ Mod Weight
200m Bike @ Workout Pace
3 Snatches @ Workout Weight
Modifications
1,000/800 METER BIKE
– Reduce Bike Meters
– 500m/400m Row
– 400m/300m Ski
– 400m Run
– 300m Air Run
1,500/1,200 METER BIKE
– Reduce Bike Meters
– 750m/600m Row
– 600m/450m Ski
– 600m Run
– 450m Air Run
2,000/1,500 METER BIKE
– Reduce Bike Meters
– 1000m/750m Row
– 750m/600m Ski
– 800m Run
– 600m Air Run
SNATCHES
– Reduce Loading
– Double Dumbbell Snatches
– Single Dumbbell Alternating Snatches
08/30/2022
CrossFit Evergreen – CrossFit
“It doesn’t matter when we start.
It doesn’t matter where we start.
All that matters is that we start.”
If you’re human, you’ve felt the burn of waiting too long.
Felt the pain of a missed opportunity, not due to action, but mis-action.
It is wise of us to recognize that it is a human condition to await the better setup. It is our nature to be risk-averse. We want safety, and guaranteed results. Yet the unfortunate guarantee there is that we’ll wake tomorrow in the same place we are today… if not worse.
Just start.
Whatever it is, you’re not too old. You’re not too young. You’re not too busy, too poor, too unprepared. You’re not too tired, too uneducated, and you’re not too weak. You’re ready. The perfect time is now.
Back Squats (Weight)
Back Squat
5-6 Sets:
5-6 Reps @ 60-65%
*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)
Cindy (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
– Conditioning Category: Threshold
– Pull-Ups: Can be kipping or strict. Athletes should be able to complete reps in 1-2 sets each round.
– Push-Ups: Athletes should be able to complete reps in 1-2 sets each round.
– Air Squats: Reps should be completed in less than 30s.
– Note: Athletes should be able to complete 1 round of “Cindy” in less than 1:30. If needed, reduce or modify movements.
– Score: Total rounds + reps.
– If bodyweight movements are your thing, let’s aim to finish every round in roughly the same amount of time. If proficient at these movements, athletes should easily be able to complete each round in less than 1:00.
– Even if these movements aren’t in your wheelhouse, let’s still aim for even split times per round, even if that means you need a break on the pull-ups and/or push-ups. If you know you are likely going to need breaks at some point, start taking those breaks right from the start.
– Fast transitions are key here. If you can do your push-ups and air squats under your pull-up bar, you can maximize your speed on transitions.
– Have something nearby (like a whiteboard with tally marks) to keep track of rounds.
Prep
3 Pull-ups
6 Push-Ups
9 Air Squats
Modifications
PULL-UPS (ALL SCALED)
– Reduce Reps
– Banded
– Ring Rows
– 6 Alternating Dumbbell Plank Rows
PUSH-UPS (ALL SCALED)
– Reduce Reps
– Elevate Hands on Bar
AIR SQUATS
– Reduce Reps (Scaled)
08/29/2022
CrossFit Evergreen – CrossFit
“Well done is better than well said.” – Benjamin Franklin
Talk is cheap.
Anyone can talk.
Only the few choose to DO.
There will be a point today where we will feel compelled to express our thoughts to someone. Maybe it’s how something could be done better.
Press pause in that moment. “Ductus Exemplo” is a Latin phrase that translates to: “Lead by Example”. Actions will always speak louder than any words.
WD > WS.
Split Jerk Strict Press (No Measure)
Split Jerk Strict Press
https://ctstorageprod.blob.core.windows.net/videos-movements/split-jerk-strict-press.mp4
5 Sets of 5 @ Light Weights (2 Seconds Up & Down)
( 5Min. Part of BB warm up )
– For EACH strict press, control up for 2s as well as down for 2 seconds.
– Watch a clock or have someone count out loud for you as we want to complete the full 2 seconds up and down to get the most out of these reps.
– We get a similar benefit from the split jerk strict press as a traditional strict press, however, we also get to practice staying balanced and braced in the split position which directly transfers over to our split jerks.
– Score: Mark completed. This is all about quality, not loading.
Prep
10 Empty Barbell Split Jerk Strict Presses
3-5 Light Reps (No Tempo)
3 Moderate Reps (With Tempo)
Deficit Clean Pull (Weight)
Deficit Clean Pull
https://ctstorageprod.blob.core.windows.net/videos-movements/deficit-clean-pull.mp4
3 Sets of 5 @ 85-90% of 1RM Clean
*2 Inch Deficit
( 10 min )
– The deficit clean pull serves the same purpose as a regular clean pull but the deficit further strengthens the legs for the pull from the floor as the athlete needs to pull the bar a greater distance.
– Perform reps in singles but let’s control the barbell back down to the ground each rep instead of dropping from the top. From there, we can do a full reset before the next pull.
– There should be a hard extension to finish the movement. Elbows may bend slightly but athletes should not intentionally bend the elbows and pull up on the bar.
– Rest as needed between sets.
– Score: Enter heaviest set of pulls.
Prep
– Perform 2-3 sets of 2-3 reps loading up to your working weights.
Power Clean & Jerk (Weight)
Power Clean & Jerk
5 Sets:
3 Power Cleans + 1 Push Jerk @ 65-70%
( 12 Min. )
– Rest as needed between sets.
– Power cleans should be performed as single reps. NOT touch and go.
– Score: Enter heaviest lift.
Prep
1-2 Power Cleans + Push Jerk @ Light Weight
1-2 Power Cleans + Push Jerk @ Moderate Weight
Mini Mani-Pedi (Time)
Mini Mani-Pedi
For Time:
400 Meter Row
20 Toes to Bar
12 Clean & Jerks
400 Meter Row
15 Toes to Bar
8 Clean & Jerks
400 Meter Row
10 Toes to Bar
5 Clean & Jerks
400 Meter Row
Barbell:MRx: 95/55, Rx: 115/75, Rx+: 135/95
– Conditioning Category: Grindy Threshold
– C&J: Performed in quick singles or small sets. Loading should not exceed 70% of your 1RM Clean & Jerk.
– Toes To Bar: Performed in sets of 5 or more throughout.
– Score: Total time.
– Row at a pace that will allow for bigger sets of toes to bar and quick sets of clean and jerks.
– Aim for bigger sets of toes to bar with quick breaks between sets.
– Aim for fast singles or small touch and go sets on the barbell. Break for as little time as possible between these sets.
Prep
100m Row
5 Toes To Bar
5 Clean & Jerks
Modifications
400 METER ROW
– Reduce Distance
– 300m Ski
– 800m Bike
– 300m Run
TOES TO BAR
– Reduce Reps
– Knees to Chest
– V-Ups
– Sit-Ups
CLEAN & JERKS
– Reduce Reps/Loading
– Sub Dumbbells
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