8/27/2022
CrossFit Evergreen – CrossFit
Metcon (AMRAP – Rounds and Reps)
With a 20 minute AMRAP do as many rounds and reps as possible of the following:
– 5 rower plank pikes
– 100m row
– 5 rower pike ups
– 5 side plank hip dips, each side
– 5 tricep bench dips
– 5 strict knees 2 elbows
each round increase the row by 100m
08/26/2022
CrossFit Evergreen – CrossFit
“Most people think they lack motivation when they really lack clarity.” – James Clear
Rowing harder doesn’t help if the boat is headed in the wrong direction.
When was the last time you sat quietly on where you would be in a year from today?
5 years from today?
10 years?
… 20 years?
It’s blurry, and should be. Yet this pivotal step is far too often missed, rushed, or even avoided all together. The result: we climb a ladder to a window we never fully intended to climb into.
This is where working harder meets working smarter.
In this journey, clarity is a weapon. It will bring light to situations where we need patience, and to others where we need action. Our guardrails as we steamroll down the highway, as effort and drive is our strength. We just need to continue to point ourselves in the right direction.
Dead Lift (Weight)
Deadlift
5-6 Sets:
5-6 Reps @ 60-65%
*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)
Peek-A-Boo (AMRAP – Rounds and Reps)
“Peek-a-Boo”
https://ctstorageprod.blob.core.windows.net/videos-coaching/double-under-jump-height.mp4
AMRAP 13:
Buy-In: 1,000 Meter Run
With Time Remaining:
60 Double Unders
10 Dumbbell Hang Snatches
60 Double Unders
20 Dumbbell Hang Snatches
60 Double Unders
30 Dumbbell Hang Snatches
…
Add 10 Dumbbell Hang Snatches Each Round
Dumbbell: MRx: 30/15, Rx: 40/25, Rx+: 50/35
– Conditioning Category: Threshold
– Run: Athletes should be able to complete the run in 6:00 or less.
– Double Unders: Athletes should be able to complete the 60 reps each round in 1:00 or less.
– Dumbbell Hang Snatches: These can be power, squat, or split snatches performed with 1 dumbbell. Switch arms every 5 reps. Athletes should be able to hold onto the dumbbell for big sets each round.
– Score: Rounds + reps (not including the run buy-in). If you complete the round of 50 dumbbell snatches and get 30 double unders into the round of 60 dumbbell snatches, your score is 5+30.
– Pace the run in a way that will allow you to get right to work on the double unders and snatches. It can be helpful to push the pace until the final 100-200m where you will then dial back your pace to prepare for what’s next.
– Stay relaxed as possible on the double unders and aim to complete the 60 reps in 1-2 sets each round.
– The cycle of your dumbbell hang snatches can be sped up or slowed down depending on how your breathing and heart rate is. Try to slow down your rhythm and catch your breath instead of stopping if you feel like you need to take a break.
– The double under/hang snatch portion of the workout is all about staying in control. Find a steady, robotic pace that you’ll never need to stop or slow down.
Prep
200m Run
10 Double Unders
10 Dumbbell Hang Snatches (5 Each Arm)
Modifications
1,000 METER RUN
– Reduce Distance
– 1250m Row
– 1000m Ski
– 2500m Bike
– 750m Air Run
DOUBLE UNDERS
– Reduce Reps
– 1:00 Time Cap
– 75 Single Unders
DUMBBELL HANG SNATCHES
– Reduce Reps
– Reduce Loading
– Sub Kettlebell Swings
08/25/2022
CrossFit Evergreen – CrossFit
“The only person you are destined to become is the person you decide to be.” Ralph Waldo Emerson
Fate puts opportunity in front of us.
Destiny is the result of what we choose to do with it.
In turn, destiny is a choice. Not some predetermined thing of fairy tales and lore. We can sit and allow destiny to happen to us, or we can choose to have destiny happen for us.
Don’t wait to be chosen… instead choose.
Decisions = Destiny.
EMOM DAY (AMRAP – Reps)
EMOM Conditioning
On the Minute x 30 [6 Rounds]:
Minute 1: Ski Erg Calories
Minute 2: GHD Sit-ups
Minute 3: Bike Erg Calories
Minute 4: Wall Walks
Minute 5: Rest
– Goal on these EMOMs is to hold consistent numbers across all rounds.
-Score: Total reps for your 30 min of work.
Prep
20s Ski
4 GHDSU
20s Bike
2 Wall Walks
Modifications
SKI ERG
– Any Machine
– Shuttle Runs
– Burpees
GHDSU
– AbMat Sit-Ups
– Weighted Sit-Ups
BIKE ERG CALORIES
– Any Machine
– Shuttle Runs
– Burpees
WALL WALKS
– Scaled Wall Walks (Only Walk Feet Up Wall, Hands Stay Put)
– Inch Worm To Push-Up
– Hand-Release Push-Ups
*If workout is modified in any way or equipment is swapped out, your score is considered “scaled”
08/24/2022
CrossFit Evergreen – CrossFit
“Champions aren’t addicted to tomorrow because they are too busy focusing on today.” – Nick Saban
To a certain extent, everyone understands the logic behind staying present.
They understand the benefits of focusing on the here and now, void of concern, worry, and speculation of what’s “next”.
Yet when the heat is on, it’s also quite clear to all of us that this is an easier said than done task, where many struggle… and fall.
The root of this problem is something we can all relate to – fear.
The False Reality Appearing Real.
The incorrect belief that we need to act or perform a certain way today, or we won’t reach our goals tomorrow. This is where, in those moments where the mind wanders, we want to center ourselves on something specific:
The goal is not to be perfect tomorrow.
The goal is to be better… today.
Strict Weighted Pull Ups (Weight)
Strict Weighted Pull-ups
3-5 Sets:
2-5 Strict Weighted Pull-ups
Rest 3 Minutes Between Sets.
– Use a weight belt or squeeze a dumbbell between the feet or thighs or “back pack” banded weight.
– Reps should be completed unbroken each set.
– Both hands must be over the bar to mark score RX. Mixed grip pull-ups or chin-ups will be considered scaled.
– Score: Enter heaviest set of pull-ups. Record sets and reps in your notes.
Prep
5 Strict Pull-Ups
3 Light Weighted Strict Pull-Ups
1-2 Moderately Weighted Strict Pull-Ups
Modifications
– Remove Weight
– Use Bands
– Chin-Ups
– Mixed Grip Pull-Ups
Great Balls of Fire (Calories)
“Great Balls of Fire”
AMRAP 15:
Max Calorie Echo Bike
On the Minute [Starting at 0:00]:
10 Wallballs
MRx: 14/12, Rx: 20/14
– CONDITIONING CATEGORY: Threshold
– WALLBALLS: Unbroken sets. Less than 30s.
– BIKE: 30-45s effort each minute.
– SCORE: Total Calories
– While we want to push the pace on the bike, we need to find a pace we can hold over the course of the 15 minutes.
– We also want to be sure that our pace on the bike isn’t so aggressive that it causes us to break on the wallballs.
– Quick transitions are key here as well.
Prep
10 Wallballs
30s Echo Bike
Modifications
MAX CALORIE ECHO BIKE
– Max Cals On Any Other Machine
– Max Shuttle Runs
– Max Meter Air Run
WALLBALLS
– Reduce Load
– Reduce Reps
– Single Dumbbell Thrusters
– Squat Jumps
Skill Practice (AMRAP – Reps)
Skill Practice
https://ctstorageprod.blob.core.windows.net/videos-coaching/pistols-scaling.mp4
10 Minutes of Jump Rope or Single Leg Skill Practice
OPTIONS
* Single Leg Squats
* Unbroken Single Leg Squats
* Double Unders
* Double Under Crossovers
* Triple Unders
– Choose one for today that you believe will benefit you most as an athlete! We’ll practice skills all year, so there is no right or wrong.
– Score: Enter number of reps/attempts completed and record what you did/how you did them in your notes so you can keep track throughout the year.
Modifications
– Single Leg Squats To A Box
– Single Leg Squats Off A Box
– Pole Assisted Single leg Squats
08/23/2022
CrossFit Evergreen – CrossFit
“Discipline is choosing between what you want now, and what you want most.” — Abraham Lincoln
The desire to seek immediate gratification can be our mortal enemy. It drives us towards the comfortable choice. The safer option, or the compromise.
What we lack in those weak moments is discipline. Discipline is the willingness to stick to goals we set out to do. Emotions and conditions can tempt to sway us, where our discipline can see the temptations for what they are, and make the right decision.
This skill, as it truly is one that we can practice, has been linked many times over to being a critical component of success.
What our emotions drive us towards today, may very well be directly against what we want in the long run. So we must question them. Stacked side by side, here we need to choose. Which one do we want more? There can only be one.
Clean Pull (Weight)
Clean Pull (10 min.)
https://ctstorageprod.blob.core.windows.net/videos-movements/clean-pull-demo.mp4
3 Sets of 5 @ 85-90%
– 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.
Squat Clean & Jerk (Weight)
Squat Clean & Jerk (12 min)
5 Sets:
3 Squat Cleans + 1 Split Jerk @ 65-70%
– Rest as needed between sets.
– Squat clean should be performed as single reps. NOT touch and go.
– Score: Enter heaviest lift.
Prep
1-2 Squat Cleans + Split Jerk @ Light Weight
1-2 Squat Cleans + Split Jerk @ Moderate Weight
Powerless (5 Rounds for reps)
“Powerless”
5 Rounds x AMRAP 3:
21/15 Calorie Row
9 Box Jumps (24/20)
Max Power Cleans
Rest 1:30 Between Rounds
Round 1:MRx: 75/45, Rx: 85/55, Rx+: 95/65
Round 2: MRx: 95/65, Rx: 105/75, Rx+: 135/95
Round 3:MRx: 115/75, Rx: 125/85, Rx+: 155/105
Round 4: MRx: 135/85, Rx: 155/105, Rx+: 185/135
Round 5: MRx: 155/105, Rx: 185/125, Rx+: 225/155
– Conditioning Category: High Threshold Intervals
– Row: Athletes should be off the rower by the 75s mark each round.
– Box Jumps: Athletes should fully stand on top of the box. Reps should be completed by the 2:00 mark.
– Power Cleans: Athletes should have at least 1:00 to accumulate power clean reps each round. Final barbell should not exceed 75% of your 1RM power clean.
– Note: Use 1 barbell and change out the weights yourself during each rest period. Clips/collars should always be used. CONTROL YOUR BAR ON RELEASE AND DECENT! NO DROPPING BAR
– Score: Enter 5 sets of power cleans. Overall score will be total reps.
– Aim for a pace on the rower that is just outside your comfort zone. Start each round with 5 hard pulls, then settle into a stronger pace than usual. Back off on that pace for the last calorie or 2 to prep for the box.
– A strong pace on the rower does not mean you need to move “faster” necessarily. This just means that the drive through the legs on each pull should be more aggressive than usual.
– Focus on getting the knees up high on every rep to avoid catching a toe on the edge.
– The loading will increase on the barbell each round so the number of reps you are able to get will more than likely decrease as you go.
– On the lighter barbells, aim for touch and go sets and bank a solid chunk of reps. On the heavier bars, let’s go right to singles as this will help minimize our rest between reps.
Prep
Hit 3 Power Cleans At Each Weight
Between weight jumps:
6/4 Cal Row
2 Box Jumps
Modifications
21/15 CALORIE ROW
– Reduce Cals
– 1:15 Time Cap
– 21/15 Cal Bike Erg
– 15/12 Assault/Echo Bike, Air Run, or Ski
– 300m Run
– 21 x 10m Shuttle Runs
BOX JUMPS
– Reduce Height/Reps
– 45s Time Cap
– Jump To Target (12″)
POWER CLEAN
– Reduce Loading
– Sub Dumbbells
08/22/2022
CrossFit Evergreen – CrossFit
“Integrity is not a noun. It’s a verb.”
Just about everyone “knows” right from wrong. And if one knows right from wrong, they could be said to “have integrity”, as they possess the requisite knowledge. Yet, we know that’s not what real integrity is…
The paradigm shift is as powerful as it is simple: every day we are given the chance to live a life of integrity. For some, this may be the sustainment and building upon yesterday. To others, it’s a new chance. A new chance to begin again, and to change the course of what “was”, to what “is”.
Integrity is an every-day-thing. It’s a lens we live our lives through. Yesterday matters, but not nearly as much as right now.
Back Squats (Weight)
Back Squat
5-6 Sets:
5-6 Reps @ 60-65%
*6-8 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)
Tippy Toes (Time)
“Tippy Toes”
https://ctstorageprod.blob.core.windows.net/videos-coaching/feet-on-burpee.mp4
10 Rounds For Time:
10 Toes to Bar
10 Burpees
100 Meter Run
– Conditioning Category: Threshold
– Each round should take between 1:30-2:00 minutes.
– The toes to bar should be completed in 1-2 sets each round. This station should take less than 1:00.
– The burpees should take less than 1:00.
– The run should take less than :45s.
– Score: Time
– Our main goal here is to hold on for big sets on the toes to bar.
– Pace the burpees and the run in a way that will allow you to go big on the toes to bar.
Prep
5 Toes to Bar
5 Burpees
50 Meter Run
Modifications
TOES TO BAR
– Reduce Reps
– Knees To Chest
– 15 Sit-Ups
BURPEES
– 10 Calorie Bike
– Straight Arm Burpees
– Reduce Reps
100 METER RUN
– Reduce Distance
– 100m Ski
– 250m Bike
– 125m Row
– 75m Air Run
– 10 x 10m Shuttle Runs
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