8/20/2022
CrossFit Evergreen – CrossFit
Partner “10’s” (Time)
10 rounds of: (20/14)
– 10 squat, drop & throw up (each)
– 10 wall sit, pass & roll (5 each way)
– 10 sit up wall ball pass (each)
– 10 push me, pull you alternating lunges (10 each leg)
– 10 push ups on the ball/ plank hold
– 10 wall ball sit ups (each do all sit ups)
08/19/2022
CrossFit Evergreen – CrossFit
“Remember there’s no such thing as a small act of kindness. Every act creates a ripple with no logical end.” – Scott Adams
How does an echo start?
With a tiny sound. One that in and of itself, might not even be noticeable. But shortly thereafter that soft sound, comes its echo. Still maybe nothing to turn heads. Yet, this echo builds upon its previous. And again. And then again. Before we know it, it’s impossible to ignore.
It’s called the “changing of the echos”, and it starts with a single tiny noise. Will we start one today?
Strict Press (Build to a Heavy Single)
– If you PR, be sure to update your PR’s page.
– Barbell can be taken from a rack or blocks.
– Athletes can build or use the same weights across all sets.
– Rest as needed between sets.
– Score: Enter your heavy one set rep
Prep
– Perform 2-3 sets of 1-2 reps building to first working set.
Modifications
– Sub Dumbbells
Strictly Business (AMRAP – Reps)
“Strictly Business”
AMRAP 20:
400 Meter Run
Max Unbroken Strict Press @ 60% of 1RM Strict Press
Your Weight:
– Conditioning Category: Grind
– Run: Should be completed in 2:15 or less.
– Strict Press: Barbell take from the floor. Legs stay locked during each strict press rep. The barbell should touch the shoulders in the bottom and finish over the middle of the head each rep.
– Flow: Alternate between 400m runs and max unbroken strict press reps for 20 minutes.
– Score: Total strict press reps.
– With the score being total strict press reps, your pace on the run doesn’t matter as much here.
– You are better off going slower on the run in order to maximize your strict press sets.
– Have a goal number of reps in mind that you’d like to complete each round.
– It will be good to have a minimum set of reps you would like to hit (such as 3-7) that you’d like to be sure you can hit even toward the end of the workout so you can pace your runs accordingly.
Prep
200m Run
5 Empty Barbell Strict Presses
100m Run
5 Workout Weight Strict Presses
Modifications
400 METER RUN
– 500m/400m Row
– 400m/300m Ski
– 1000m/800m Bike
– 300m Air Run
– 30 x 10m Shuttle Runs
STRICT PRESS
– Reduce Percentage
– Sub Dumbells
08/18/2022
CrossFit Evergreen – CrossFit
“Comparison is the death of joy.” – Mark Twain
We are indeed out to destroy someone’s standards.
Our own, of yesterday.
The opposite of comparison isn’t forfeit, failure, or complacency.
It’s participation.
It’s the act of joining arms with other like-minded individuals in the pursuit of our *own next best version*.
Olivia (Time)
4 Rounds for Time:
21/15 calorie Ski
15 Hip Extensions
15 Calf Raises (on a plate)
15 Bench Dips
15 M&M’s
15 American KB Swings
KB-MRx: 25/15, Rx: 35/25, Rx+: 53/35
-Find steady pace to work through each movement.
-Spend time on form and full extension
-Hip extensions can be done with a kb weight, single leg, or dumbbell
Mobility
Childs Pose
Cat/Cow
Cobra
Down Dog
Triangle
Wide Leg Forward Fold
Prayer Squat
Cross Leg Forward Fold
Corpse Pose
08/17/2022
CrossFit Evergreen – CrossFit
“Don’t set your heart on so many things.” – Epictetus
At first glance, this almost sounds demoralizing. Yet at the core of this statement is a cause that is so pure: to put “first things first”.
A modern mantra of our lives is that “we can have it all”. Work, family, purpose, success, leisure time. We want all of it… at the same time… and right now.
The pitfall is not the act of having multiple desires, but the lack of prioritization of them. In a world where it’s about the constant pursuit of more, we can lose ourselves in the fog. And where *everything* is important… Nothing is important.
Take a moment today to contemplate our priorities. Are we focused on the right things?
Back Squat (Build to a heavy single)
Back Squat
https://ctstorageprod.blob.core.windows.net/videos-coaching/back-squat-chest.mp4
Build to Heavy Single
– Barbell will come from a rack.
– Rest as needed between attempts.
– Score: Enter your heavy single.
Prep
With An Empty Barbell
10 Back Squats
Then…
1-2 Back Squats @ 50%
1-2 Back Squats @ 60%
1-2 Back Squats @ 70%
1 Back Squat @ 80%
1 Back Squat @ 85%
….Keep building with small jumps until you reach your heavy single for the day.
Modifications
– Sub Dumbbell Front Squats
My Leg! (AMRAP – Reps)
“My Leg!”
https://ctstorageprod.blob.core.windows.net/videos-coaching/toes-to-bar-head.mp4
15 Minutes For Total Reps:
5 Minute Max Bike Erg Calories
4 Minute Max Air Squats
3 Minute Max Double Unders
2 Minute Max Toes to Bar
1 Minute Max Burpees
– Conditioning Category: Grindy Threshold
– Bike Erg: Damper setting can be set to wherever athletes are able to hold 70 RPM or higher.
– Air Squats: Athletes should squat until the hip travel below the knees and should also be sure to open the hips fully at the top.
– Double Unders: Athletes should be able to string together sets of 15 double unders or more to perform as Rx.
– Toes To Bar: Athletes should be able to complete their toes to bar in sets of 5 or more within the workout.
– Burpee To Target: Burpee below a pull-up bar, door way, or set of rings that is 6 inches above your reach.
– Score: Enter reps completed at each station. Overall score will be total reps.
– Pick a goal number of calories you’d like to accumulate each minute. For guys, this might be anywhere from 15-20 cals per minute. For ladies this might be anywhere from 10-15 cals per minute.
– Athletes can aim to find a steady pace for the air squats. Aim for 30+ reps per minute. We can bank a good amount of reps on this station toward our overall score so this is a good place to push.
– The double unders are another place athletes can bank a solid amount of reps. Aim for 30s bursts with quick breaks or break every 30+ reps to shake things out.
– For the toes to bar, choose a strategy that will allow for as minimal resting as possible. Aim for 5+ reps at a time with no more than 5s of rest between sets.
– With the last minute being burpees, we can afford to go faster than we are typically comfortable here. Push the pace knowing there is nothing left after this.
Prep
30 Bike
:30s Air Squats
:30s Double Unders
:30s Toes To Bar
:30s Burpee To Target
Modifications
BIKE ERG
– Sub Any Machine (Scaled)
AIR SQUATS
– Squat To A Box (Scaled if above parallel)
DOUBLE UNDERS
– Practice
– Single Unders (Scaled)
TOES TO BAR (ALL SCALED)
– Toes To Space
– Knees To Chest
– V-Ups
– Sit-Ups
08/16/2022
CrossFit Evergreen – CrossFit
“You’ll miss the best things if you keep your eyes shut” – Dr. Suess
This quote is worth reading twice.
We are creatures of habit. We enjoy our routines. From the morning rituals, to the way we warm up for a workout, to our regimented diets and food plans.
Although dialing in the routine is a great thing, it’s important that we remind ourselves to “keep our eyes open.” What Dr. Suess’s quote alludes to is an open mind. Even when we feel we’ve found exactly what works for us, we must resist the urge to close our eyes and ears to new ideas.
There is so much to learn, experience, and challenge ourselves with. That is, if we only keep our eyes open to do so.
Always a student.
Strict Pull-Up (1 Set: Max Unbroken Strict Pull-Ups)
– You can hang as long as you want between reps but the set is complete as soon as you come off the bar.
– Score: Reps
Prep
10 Scap Retractions
10 Kip Swings
1-3 Strict Pull-Ups
Modifications
– Banded Strict Pull-Ups
Boat Race (Time)
“Boat Race”
https://ctstorageprod.blob.core.windows.net/videos-coaching/row-recovery.mp4
3 Rounds For Time:
500 Meter Row
400 Meter Run
Rest 3 Minutes Between Rounds.
– Conditioning Category: Sprinty Threshold
– Row: All athletes will row 500m as this is a repeat workout. Each row should be completed in 2:15 or less. Modify to 400m if you cannot row faster than a 2:15 pace.
– Run: Should be completed in 2:15 or less.
– Note: The run should start and end at your rower. After you complete your run each round, record your time and figure out when you start up next.
– Video Note: If you don’t have a buddy for the banded drill, and want to test it out, you can attach the band to a rig, just be careful when releasing tension!
– Score: Total time including rest.
– With rest built in, the goal is to find an aggressive pace for each of the three rounds.
– While we want to be aggressive, we still want to balance the speed across the row and the run.
– Treat the whole workout like you’re completing 1000 meter rowing sprints. We would try and maintain the same pace on the first 500 and second 500. Instead of another 500 on the rower, we have a 400 meter run.
– Go by feel and try to put an equally strong effort into both movements.
Prep
300m Row
300m Run
200m Row
200m Run
100m Row
100m Run
*Ramp Up Intensity As You Go
Modifications
500 METER ROW
– 400m Ski
– 1000m Bike
– 400m Run
– 300m Air Run
400 METER RUN
– 500m Row
– 400m Ski
– 1000m Bike
– 300m Air Run
– 30 x 10m Shuttle Run
Metcon (AMRAP – Reps)
AMRAP 6:
6 Pistols (total)
6 Roll Outs
We are in the middle of pistol accessory month. Let’s spend 7 minutes working on pistols and roll outs.
You can grab your extended foot for balance or use a counter weight for Rx on the Pitols.
Rx for roll outs will be full extension out.
As many reps as possible of both movements in 7 minutes.
Modifications
PISTOLS
Banded
To a box/bench
ROLL OUTS
Roll half way out
V-Ups
AbMat Sit-ups
08/15/2022
CrossFit Evergreen – CrossFit
“Don’t bunt. Aim out of the ballpark.” – David Oglivy
One of the most dangerous things we can do in life is to dream too small.
When we dig to the root of what causes this, we find that it’s fear.
We can convince ourselves that it’s too big of a goal. That it’s out of reach. That in and of itself, is the death of the dream. A self-fulfilling prophecy from that point forward, as we can’t accomplish what we can’t believe.
So it starts with that: belief. Belief that we can learn the skills, build the capacity, and hone the craft. Having the dream is only a part of the equation, and it will only come second to having the belief. The belief that you deserve to step up to the plate, and put the ball over the fences.
Deadlift (Deadlift Build to Heavy Single)
– Rest as needed between attempts.
– Score: Enter your heavy single.
Prep
– Hit at least 5 warmup sets of 1-2 reps before making first attempt at heavy single.
Modifications
– Sub Dumbbells
Optimus Prime (AMRAP – Reps)
“Optimus Prime”
https://ctstorageprod.blob.core.windows.net/videos-coaching/wallballs.mp4
AMRAP 7:
Wallballs
On the Minute [Starting at 1:00]:
5 Deadlifts
WB-MRx: 14/12, Rx & Rx+: 20/14
BB-MRx: 185/115, Rx: 205/135, Rx+: 225/155
– Conditioning Category: Grindy Threshold
– Wallballs: Athletes should be able to complete at least 20 wallballs unbroken when fresh if using Rx weight.
– Deadlifts: Loading should not exceed 60% of your 1RM deadlift. Reps should be completed in less than 20s each minute.
– Note: This workout STARTS on the WALLBALLS.
– Score: Total wallball reps.
– Aim for unbroken sets of deadlifts.
– Have a number of wallballs you’d like to complete each round. A solid number would be somewhere between 15 and 25 reps. From there, you can choose to break things up right from the start or go for big sets for as long as you can. The first round, you can bank a few extra reps.
– Pick a minimum number of wallballs you know you can always pick the ball up and do no matter what. Say this number is 5 reps. If at any point you are feeling gassed, count 5s, then pick up the ball and do 5 reps, this way, you can minimize your breaks.
– Always leave about 5-10s to transition between your last wallball to the deadlifts.
Prep
5 Wallballs
5 Light Deadlifts
5 Wallballs
5 Workout Weight Deadlifts
Modifications
WALLBALLS
– Reduce Reps/Loading/Target Height
– Sub Single Dumbbell Thrusters
– Sub Empty Barbell Thrusters
DEADLIFTS
– Reduce Reps/Loading
– Sub Dumbbells
Handstand Push-ups (Strict Handstand Push-Ups 1 Set: Max Unbroken )
– You can pause in the lockout between reps but the set is complete as soon as you come down or when your hands come off the floor (no resting on the head).
– Score: Reps
Prep
5 Push-Ups
3 HSPU Negatives
1-3 SHSPU
Modifications
– Push-Ups
– Double Dumbbell Strict Presses
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