8/13/2022
CrossFit Evergreen – CrossFit
SEAL Crusher Part 4 (Time)
4 sets of 15 reps (goal=unbroken)
buy-in 500m Bike or run
– bench press
– push ups
– db flyes
– db kick backs (both arms)
– 2 hand OH db tricep extension
– skull crushers
– 100 abs
– 200m bike or run
cash out:
– 500m
08/12/2022
CrossFit Evergreen – CrossFit
“Life is like sailing. You can use any wind to go in any direction.” – Robert Brault
Are we sailing North on purpose, or is it because the wind is taking us that way?
Life will throw its curveballs. It’s unseen illnesses, injuries, and schedule conflicts. But it is a choice to allow those to change our cardinal direction. There is always a way to continue in the direction we want.
When the challenge strikes, we don’t adjust the goal. We adjust the sails.
Beast Accessory (Time)
Beast Accessory
3 Sets of 12 Reps:
A. Barbell Curl
B. Bulgarian Split Squat (Each Leg)
C. GHD Sit Ups
* After each round complete 2 Rope Climbs
– Reps should be completed unbroken for each of these movements. Athletes should choose weights/difficulty of each movement accordingly.
– Score: For Time. Any other notes you’d like to record can go in your notes.
Prep
BARBELL CURL
https://ctstorageprod.blob.core.windows.net/videos-movements/barbell-curl.mp4
BULGARIAN SPLIT SQUAT
https://ctstorageprod.blob.core.windows.net/videos-movements/bulgarian-split-squats.mp4
Modifications
BARBELL CURL
– Sub Dumbbells
BULGARIAN SPLIT SQUAT
– Sub Dumbbells
– Reverse Lunges
– Box Step-Ups
GHD
– Reduce Reps
– Any other Ab Movement
ROPE CLIMB
-Seated
-3 pull ups, 3 knees to chest=1 Rope Climb
-Ring Rows
Snap, Crackle, Pop (10 Rounds for time)
“Snap, Crackle, Pop”
On the 2:00 x 10 Rounds:
.5/.4 KM Bike Erg
30 Double Unders
10 Push Press
MRx: 75/45, Rx: 85/55, Rx+: 95/65
– Conditioning Category: Threshold
– Bike: Should be completed in 1:00 or less.
– Double Unders: Should be completed in 30s or less.
– Push Press: Should be completed in 20s or less. Loading should not exceed 60% or your 1RM push press. Barbell taken from the floor.
– Note: Athletes should be able to complete all the work each round with at least 10s of rest before beginning the next round. If you are going to run over, stop where you are at the 50s mark and get set for the next round.
– Score: Enter 10 sets of time. Overall score will be your slowest round.
– Bike with a slightly higher pace and aim to be in the 70-85 RPM range. Biking too fast can spike the heart rate quickly and make it difficult to maintain pacing.
– Be sure that your rope is set up close to your bike and laid out nicely to make for smooth transitions each round.
– Aim for unbroken sets of push presses.
Prep
100m Bike
15 Double Unders
5 Push Presses
Modifications
500/400 METER BIKE ERG
– 500/400m Assault or Echo Bike
– 200m Run
– 250/200m Row
– 200/150m Ski
– 150m Air Run
DOUBLE UNDERS
– Reduce Reps
– 45 Single Unders
– 30s Effort On A Machine
– 30s Time Cap
PUSH PRESS
– Reduce Reps/Loading
– Dumbbell Push Presses
08/11/2022
CrossFit Evergreen – CrossFit
There are two definitions in the English language for the word “Overcome”.
The first is that we are helpless. Overwhelmed, overrun, and beaten down, one who is “overcome” has lost the battle.
The second difference is the polar opposite. It is to triumph. To square off towards some form of adversity or obstacle, and to win.
These two definitions are on opposite spectrums for a reason. There is no middle ground. Adversity causes some to break. For others, it breaks records.
We don’t run from the fire. We run to it.
Claustrophobia (AMRAP – Rounds and Reps)
“Claustrophobia”
https://ctstorageprod.blob.core.windows.net/videos-coaching/rowing.mp4
AMRAP 5 x 5 Rounds:
500/400 Meter Row
Max Rounds of “The Chief”
Rest 1 Minute Between Rounds
[1 Round of “The Chief”]:
3 Power Cleans
6 Push-ups
9 Air Squats
MRx: 95/55, Rx: 115/75, Rx+: 135/95
– Conditioning Category: Threshold
– Row: Should be completed in less than 2:15
– Power Cleans: Should be completed in less than 20s. Barbell should not exceed 70% of your 1RM power clean.
– Push-Ups: Should be completed in less than 20s.
– Air Squats: Should be completed in less than 20s.
– Notes: Pick up where you left off on your rounds of “The Chief.” If you stopped after the 3 cleans in the first round, you’ll pick back up on the push-ups after the bike in the second round.
– Score: Total rounds+reps of “The Chief”
– The row matter less than your rounds of “The Chief” in this workout. Aim to row at a moderate-fast pace but your pacing here should not drastically impact the work that follows.
– Aim for touch and go sets on the barbell if you can or fast singles work just as well here too.
– Aim for unbroken sets of push-ups if you have the ability to do so. You should not need more than 1 break at any point though.
– Find a steady pace on the air squats that allows you to catch your breath and recover a bit.
Prep
200m Row
3 Power Cleans
3 Push-Ups
3 Air Squats
Modifications
500/400 METER ROW
– 400/300m Ski
– 1000/800m Bike
– 400m Run
POWER CLEANS
– Reduce Reps/Loading
– Sub Dumbbells
PUSH-UPS
– Reduce Reps
– Elevate Hands
AIR SQUATS
– Reduce Reps
08/10/2022
CrossFit Evergreen – CrossFit
“Pain versus Discomfort”
There is a common misconception about pain.
Pain is not what we feel inside of a conditioning workout, or the tail end of a heavy squat set.
Real pain is different.
Pain is when we are walking through the garage and stepping on a nail.
Pain is when we lose a limb.
Real pain is when we lose a loved one.
What we feel inside conditioning sets is not pain… it’s discomfort.
Training isn’t painful. It’s uncomfortable at times, but – it’s not pain.
Let’s use this as a perspective change as we enter today’s training.
Today, we’ll get uncomfortable.
Beast Accessory (Time)
Beast Accessory
3 Sets of 12 Reps:
A. Chest Supported Barbell Row On Bench
B. Barbell Overhead Walking Lunge (12 Reps Total)
C. GHD Back Extensions
– Reps should be completed unbroken for each of these movements. Athletes should choose weights/difficulty of each movement accordingly.
– Score: For Time.
Any other notes you’d like to record can go in your notes.
CHEST SUPPORTED BARBELL ROW
https://ctstorageprod.blob.core.windows.net/videos-movements/chest-supported-barbell-row.mp4
GHD BACK EXTENSIONS
https://ctstorageprod.blob.core.windows.net/videos-movements/back-extensions.mp4
Modifications
CHEST SUPPORTED BARBELL ROW
– Bent Over Row
– Sub Dumbbells
OVERHEAD WALKING LUNGE
– Sub Dumbbells/Kettlebells
GHD BACK EXTENSIONS
– Banded Good Mornings
– Supermans
Niclovis (AMRAP – Reps)
“Niclovis”
https://ctstorageprod.blob.core.windows.net/videos-coaching/burpee-pull-ups.mp4
On the 3:00 x 10 Rounds:
400 Meter Run
Max Burpee Pull-ups
– Conditioning Category: Threshold
– Run: Each run should take less than 2:15 each round.
– Burpee Pull-Ups: Bar should be at least 6 inches above your reach. Athletes can jump right into the pull-up and are NOT required to dead hang first. Kipping or strict pull-ups are both allowed as well.
– Score: Total burpee pull-ups.
– Aim to run at a pace that will allow you to get right to work on the burpee pull-ups each round.
– A good goal to have in this workout is to accumulate the same number of burpee pull-ups every round.
Prep
200m Run
4 Burpee Pull-Ups
Modifications
400 METER RUN
– reduce meters
– 500m Row
– 400m Ski
– 1000m Bike
BURPEE PULL-UPS
– Burpee To Target (6 Inches)
– Pull-Ups
– Dumbbell Burpee + Bent Over Row
08/09/2022
CrossFit Evergreen – CrossFit
“All you need are these: certainty of judgment in the present moment, action for the common good in the present moment, and an attitude of gratitude in the present moment for anything that comes your way.” – Marcus Aurelius
Perception, Good Action, and Gratitude.
Written nearly two thousand years ago, these three disciplines apply to our lives just as much today as back then.
Perception – In 20/20 hindsight, everyone has the right answer. But in the present moment, things can go south. What creates the difference – our emotional state. Control our emotions, and we’ll find clarity of judgment in the present.
Good Action – Perception is one thing, but it’s another to take the leap of action. Square ourselves off to the opportunity in front, and make it count. Every time. We never waste our failures. Worth writing twice, we never waste, our failures.
Gratitude – Through the lens of gratitude, everything is a gift. Change this, and the world changes around us.
Overhead Squat x 5 (5 Rounds for weight)
Overhead Squat
For Total Load:
5 Sets of 2
– Barbell can be taken from a rack.
– Athletes can build or use the same weights across all sets.
– Rest as needed between sets.
– Goal is for athletes to maximize their score by lifting heavy weights across all 5 sets.
– Score: Enter loading for all 5 sets. Overall score will be the sum total weight.
Modifications
– Sub Dumbbell
– Back Squat
Karandy (Time)
“Karandy”
https://ctstorageprod.blob.core.windows.net/videos-coaching/power-snatch-2.mp4
For Time [18 Minute Cap]:
75 Power Snatches
150 Wallballs
*Partition However You’d Like
BB-Rx: 75/55
WB: 20/14
This is a combo of a BENCHMARK WOD for Karin and HERO WOD for Randy
– Conditioning Category: Grind
– Power Snatches: Loading should not exceed 50% of your 1RM power snatch.
– Wallballs: Loading/target should allow athletes to complete sets of 5 or more.
– Score: Total time.
Some Potential Break-Up Strategies:
25 Rounds:
3 Power Snatches
6 Wallballs
15 Rounds:
5 Power Snatches
10 Wallballs
5 Rounds:
15 Power Snatches
30 Wallballs
3 Rounds:
25 Power Snatches
50 Wallballs
1 Round:
75 Power Snatches
150 Wallballs
Prep
5 Empty Barbell Snatches
5 Wallballs
5 Workout Weight Snatches
5 Wallballs
Modifications
POWER SNATCHES
– Reduce Loading/Reps
– Single Dumbbell Power Snatches
– Kettlebell Swings
WALLBALLS
– Reduce Loading/Reps/Target Height
– Single Dumbbell Thrusters
– 300 Air Squats
08/08/2022
CrossFit Evergreen – CrossFit
“Every strike brings you closer to your next home run.” – Babe Ruth
When you hear the name “Babe Ruth”, what’s the first thing that comes to mind?
Hall of Fame home run hitter.
What is not the immediate reaction, is “all-time strikeout leader”. 1,300 strikeouts. A record for three decades he held. It was eventually broken, by another who struck out quite a bit too. Mickey Mantle. A name that would be hard to guess, as he’s right next to Babe Ruth in the hall of fame for his home run hits.
These two didn’t reach their success through the home runs. They reached it through the strike outs. Remove those embarrassing misses… and we would never know their names.
Every missed lift. Every poor competition. Every embarrassing stumble.
It’s bringing us closer.
This is where we get better.
Ring Muscle Up Conditioning (AMRAP – Reps)
Ring Muscle-up Conditioning
On the Minute x 12 [6 Rounds]:
Minute 1: 15 Dumbbell-Facing Burpees
Minute 2: “X” Ring Muscle-ups
– Burpees should be completed by the 50s mark. Reduce reps if needed.
– Complete as many ring muscle-ups as you’d like each round with as many breaks as you’d like. You could do 1 big set or a few small sets depending on your capacity.
– Score: Total Ring Muscle-ups
Prep
3 Burpees
3 Kip Swings
3 Strict Pull-Ups
3 Ring Dips
1-3 Ring Muscle-Ups
Modifications
DUMBBELL-FACING BURPEES
– Reduce Reps
– Dumbbell Facing Burpees
– Burpee To Target
– Regular Burpees
RING MUSCLE-UPS
– Strict Banded Ring Muscle-Ups
– Jumping Ring Muscle-Ups
– “X” Chest To Rings + “X” Ring Dips
– Bar Muscle-Ups
– Aussies
Over The Top (Time)
“Over The Top”
5 Rounds For Time:
30/21 Calorie Row
5 Dumbbell Box Step Overs
30 AbMat Sit-ups
5 Dumbbell Box Step Overs
Dumbbells: MRx: 30/15, Rx: 40/25, Rx+: 50/35
Box: 24/20
– Conditioning Category: Grindy Threshold
– Row: Cals should be completed in less than 2:00 each round.
– DB Box Step Overs: Perform with 2 dumbbells held down by the sides. Reps should be completed in less than 30s.
– Sit-Ups: Reps should be completed in less than 1:00.
– Score: Total time.
– Aim to complete the box step-overs unbroken each time we make our way back to this station.
– Push the pace for the majority of the row. Dial back that pace for the last few cals to prepare for the box step-overs that follow.
– Let the pace of the abmat sit-ups be what it is based on the movements around it. There isn’t a ton of time to be made up here. Just make the main goal to stay moving.
Prep
5 Cal Row
5 Box Step Overs (No Weight)
5 Sit-Ups
5 Cal Row
5 Box Step Overs (Light Weight)
5 Sit-Ups
5 Cal Row
5 Box Step Overs (Workout Weight)
5 Sit-Ups
Modifications
30/21 CALORIE ROW
– Reduce Cals (< 2:00 Effort)
– 21/15 Cal Ski, Assault/Echo Bike, or Air Run
– 30/21 Cal Bike Erg
– 400m Run
DUMBBELL BOX STEP OVERS
– Reduce Loading/Box Height
– 5 Double Dumbbell Step Back Lunges
SIT-UPS
– Reduce Reps
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