8/06/2022
CrossFit Evergreen – CrossFit
Back in his prime this is what Iron Mike Tyson did every day, in addition to his boxing training. We have a small window to get as much done as possible of this amazing daily grind.
Iron Mike’s daily workout (AMRAP – Reps)
With a 30 minute cap do as much as possible of the following:
Full Iron Rx+
– 3-5 mile run
– 500 bench dips
– 500 push-ups
– 1,000 – 2,000 sit-ups
– 500-1000 squats
– 500 shrugs with 65/45 bb
– 10 minutes of neck work (Advanced: front neck bridge with forward/backward rocking)
(the rest of us: – 10 each SLOW side rotations left and right
– 10 each neck tilt, front and back
– 5 each db shrug pick your weight)
1/2 Iron Rx
– 2 1/2 miles
– 250 bench dips
– 250 push-ups
-500 sit-ups
– 250 squats
– 250 shrugs with 55/35 bb
– 10 each SLOW side rotations left and right
– 10 each neck tilt, front and back
– 5 each db shrug pick your weight
Mini Iron MRx
– 1 1/2 miles
– 75 bench dips
-75 push-ups
– 125 sit-ups
– 75 squats
– 75 shrugs with 45/25 bb
– 10 each SLOW side rotations left and right
– 10 each neck tilt, front and back
– 5 each db shrug pick your weight)
– do in any order
– get as much as you can done in the time limit
– run distances count for 1 point/rep
– mini Iron has 456 reps
– 1/2 Iron 1531 reps
– Full Iron 3031 reps
08/05/2022
CrossFit Evergreen – CrossFit
“True happiness is to enjoy the present, without anxious dependence of the future” – Seneca
How often do we rush to the finish line… only to rush to find the next?
It is in our nature to crave progress. It is also in our nature to be wary of complacency. This is where a misconception can form, leading to dark times. We live for the “future”, a finish line that we’ll never reach.
The aim is absolutely not to ignore the future… but to instead embrace the present. Let’s move past the logic of the “pursuit of happiness”, and embrace the breath in our lungs at this moment. Wherever we go today, let’s go with everything we got.
No Touch Dead Lift (5 Rounds for weight)
No Touch Deadlift
For Total Load:
5 Sets of 2
– Once the bar is lifted to the hips, the first rep begins. Lower the bar to 1 inch off the ground, then immediately come back up to a full stand. Repeat this for 2 reps total. The set is complete when you are back at the top after the 2nd rep.
– These are NOT RDL’s. The hips should still sink after the bar passes the knees.
– Athletes should aim to lift heavy weights across the 5 sets to maximize their scores.
– Score: Enter weights used for each set.
Barbell Warmup:
https://ctstorageprod.blob.core.windows.net/videos-movements/barbell-warmup.mp4
With An Empty Barbell:
10 No Touch Deadlifts
Loading Up:
– Aim to load up to somewhere between 80-90% of your 1RM deadlift before you begin your first working set.
Amrappers Delight (AMRAP – Rounds and Reps)
“AMRAPPER’S Delight”
AMRAP 15:
8 Toes to Bar
8 Deadlifts
8 Bar-Facing Burpees
MRx: 135/95, Rx: 155/105, Rx+: 165/115
– Conditioning Category: Grindy Threshold
– Toes To Bar: Completed in less than 30s.
– Deadlifts: Loading should not exceed 70% or your 1RM deadlift. Reps should be completed in less than 30s.
– Bar-Facing Burpees: Reps completed in less than 1:00.
– Score: Rounds+Reps
– Aim to complete each round in roughly the same amount of time. We’ll do a timed practice round to see roughly how long each round should take.
– Aim for 1-2 sets on the toes to bar and deadlifts.
– Pace the burpees in a way that will allow you to stick to your sets on the other 2 movements.
– Keep your transitions smooth and seamless.
Prep
8 Toes To Bar
8 Deadlifts
8 Bar-Facing Burpees
Modifications
TOES TO BAR
– Reduce Reps
– Toes To As High As Possible
– Knees To Chest
– V-Ups
– Sit-Ups
DEADLIFTS
– Reduce Reps
– Reduce Loading
– Sub Dumbbells
BAR-FACING BURPEES
– Reduce Reps
– Burpees To Target
– Regular Burpees
– Dumbbell Facing Burpees
08/04/2022
CrossFit Evergreen – CrossFit
“If you put limits on everything you do – physical or anything else – it will spread into your work and your life. There are no limits, only plateaus, and we must go beyond them.” – Bruce Lee
Bruce Lee was involved in a horrific motorcycle accident when he was younger. He was told he would never be able to walk again.
So he was left to make a choice. To believe that his life was limited, where the self-fulfilling prophecy would follow. Or, to choose to believe that there truly are no limits. That there are only the ones we impose on ourselves.
Bruce made his choice. He chose to believe in cause and effect, and he put in the work. When times got hard, he got harder. When he reached a plateau, he recognized it for what it was. Not a limit, but the next challenge. And he found a way to overcome it.
Bruce made his choice.
When we reach our next challenge, what will be ours?
Will we see it as our limit, or the next plateau to go beyond?
Rock it (Time)
Optional Active Recovery
4 Rounds For Time:
40 Calorie Row
10 Hollow Hold to Supermans
20 Russian Kettlebell Swings
10 KB Goblet Squats
KB-MRx: 35/25, Rx: 53/35
– Long, sweaty active recovery workout.
Listen to your body and choose a weight that you can keep moving with.
– Score: Time
Prep
6 Cal Row
5 Sit-Ups
4 Russian KBS
3 KB Goblet Squats
Modifications
40 CALORIE ROW
– 40 Cal Bike Erg
– 32 Cal Ski, Assault/Echo Bike, or Air Run
– 500m Run
– 40 x 10m Shuttle Runs
RUSSIAN KETTLEBELL SWINGS
– Reduce Loading
– Single Arm Dumbbell Russian Swings
KETTLEBELL GOBLET SQUATS
– Reduce Loading
– Air Squats
08/03/2022
CrossFit Evergreen – CrossFit
“Everyone makes mistakes. Not everyone owns them.”
It can be ever-tempting to blame a failure on an external factor. Yet when we do, we gain nothing. We shirk responsibility, and with that, a learning opportunity.
Learning starts with ownership. Recognizing that we can do this better. No one is infallible – we will all make mistakes, and be part of larger mistakes that involve a host of other people. But, even when it’s easy to allow ourselves to blame the situation, look inward.
Ask ourselves the simple question – “What could I have done better?”
Bench Press x 2 (5 Rounds for weight)
Bench Press
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.
Prep
With An Empty Barbell:
10 Bench Presses
Loading Up:
– Perform at least 3 warmup sets before your first working set.
Put It In Reverse (AMRAP – Rounds and Reps)
“Put It In Reverse”
AMRAP 12:
2-4-6-8-10….
Hand Release Push-ups
Bike Erg Calories
Dumbbell Front Rack Reverse Lunges
Dumbbells: MRx: 30/15, Rx: 40/25, Rx+: 50/35
– Conditioning Category: Grindy Threshold
– Dumbbell Front Rack Reverse Lunges: Perform with 2 dumbbells. Hands need to stay in contact with the handles of the dumbbells.
– Score: Rounds + Reps
– Break the hand release push-ups as needed. Try to avoid any slow “sticky” reps.
– The pace on the bike should be the last priority here. Bike at a pace that will allow you to hold on for big unbroken sets of lunges.
– Aim to go unbroken on the lunges for as long as you can.
Prep
4 Hand Release Push-Ups
6 Bike Erg Cals
8 Dumbbell Front rack Reverse Lunges
Modifications
HAND RELEASE PUSH-UPS
– Regular Push-Ups
– Elevate Hands
BIKE ERG CALORIES
– Calories On Any Machine
DUMBBELL FRONT RACK REVERSE LUNGES
– Reduce/Removing Loading
– Sub Kettlebells or Barbell
08/02/2022
CrossFit Evergreen – CrossFit
“Excitement comes from achievement. Fulfillment comes from the journey.”
Winning the award is exciting.
Fulfillment is looking back at the hard work put in.
There’s irony when we think about defining moments. We build up in our minds that accomplishing that “thing” will be the ultimate. And when we get there, hell yeah will it be exciting. But the podium does not change who we are.
The real defining moments were the experiences that led up to those big achievements. The trials, the tribulations, the lessons learned… the early mornings and late nights. The deep and unforgettable relationships we build through the blood, sweat, and tears.
The dopamine hit comes when we win, hit the goal, or get the promotion.
The ever-lasting fulfillment comes from the journey.
Clean and Jerk x 5 (5 Rounds for weight)
Clean & Jerk
5 Sets:
1 Clean & Jerk @ 75-85% 1RM
– Percentages based off 1RM Clean & Jerk.
– Rest as needed between sets.
– Score: Enter weights for each set.
Prep
Barbell Warmup:
https://ctstorageprod.blob.core.windows.net/videos-movements/barbell-warmup.mp4
Then…
2-3 x 40%
2-3 x 50%
2-3 x 60%
2-3 x 70%
Begin your 5 sets at your next weight jump.
Modifications
– Sub Dumbbells
Habormaster (Time)
“Harbormaster”
4 Rounds For Time:
20 Pull-ups
30 AbMat Sit-ups
300 Meter Run
50 Double Unders
Rest 2 Minutes Between Rounds.
– Conditioning Category: Threshold
– Pull-Ups: Strict or kipping. Reps should be completed in less than 1:30.
– Sit-Ups: Reps should be completed in less than 1:00.
– Run: Should be completed in less than 2:15.
– Double Unders: Should be completed in less than 1:15.
– Score: Total time including rest.
– Push for bigger sets of pull-ups today knowing that you won’t need your arms on the station that follows.
– Find a steady pace on the sit-ups.
– Run at a slightly more aggressive pace than usual here knowing that rest will be coming up shortly after.
– Aim for unbroken sets or 2 sets max on the double unders.
Prep
5 Pull-Ups
5 Sit-Ups
100m Run
10 Double Unders
Modifications
PULL-UPS
– Reduce Reps
– Banded
– Ring Rows
– Alternating Plank Rows
SIT-UPS
– Reduce Reps
300 METER RUN
– 300m Ski
– 800m Bike
– 400m Row
DOUBLE UNDERS
– Reduce Reps
– 75 Single Unders
– :45s On A Machine
08/01/2022
CrossFit Evergreen – CrossFit
“You can’t build on top of success you don’t acknowledge.” – Dallas Travers
There’s a dark side to being so driven.
We can be so focused on constantly improving that we can forget to look back. And acknowledge where we came from. I bet we can all relate to a time where we landed a PR lift, or a raise at work… where we *were* psyched, but only for mere seconds. Before we know it, we’re already thinking, “what’s next?” The finish line always moves.
It’s not wrong to be passionately driven.
That’s not where the harm comes from.
The harm comes when we don’t celebrate our victories.
We aim to live in a state of true “blissful disassifaction”. Grateful for every experience that comes our way, all the while in a fiery pursuit of the next best version of ourselves. Think of it less as a “pat on the back”, and more of a foundation that we build on. to build upon. As the quote above teaches us, we can’t build on top of success we don’t acknowledge.
Snatch Complex (Weight)
Snatch Complex
Build to Moderate Complex:
1 Snatch Grip Push Jerk
1 Power Snatch
1 Hang Squat Snatch
– Take the bar out of the rack and walk it back far enough to have a safe amount of space for the snatches.
– Snatch grip push jerk should begin with the bar in the back rack.
– Complete the full complex unbroken.
– Speed and quality are more important than loading here.
– Score: Heaviest lift.
Prep
Barbell Warmup:
https://ctstorageprod.blob.core.windows.net/videos-movements/snatch-warmup.mp4
With An Empty Barbell:
2 Full Complexes
Reptar (3 Rounds for reps)
“Reptar”
3 Rounds For Reps:
3 Minute Max Calorie Row
2 Minute Max Toes to Bar
1 Minute Max Power Snatches
Rest 1 Minute Between Rounds.
MRX: 95/55, Rx: 115/75, Rx+: 135/95
– Conditioning Category: Grindy Threshold
– Power Snatches: Loading should not exceed 70% of your 1RM power snatch.
– Score: Total reps completed each round.
– Have a goal number of calories you’d like to row each minute of the 3 minute effort. For example, if your goal is to row 12 cals per minute, your calorie goal on the row would be 36. Choose a number that is sustainable across the 3 rounds.
– Similar to the rower, have a goal number of toes to bar reps you’d like to complete each minute. Quick small sets can help manage fatigue for the power snatches.
– The power snatch reps will likely be single reps and the number of reps will depend on how you are feeling. Try to be intentional with rest between reps. Typically 3-5 seconds between reps is a good place to be.
– Hop off the row and the pull-up bar with about 10s left to allow for time to transition and chalk.
Prep
:30 Row
:20s Toes To Bar
:10s Power Snatches
Modifications
CALORIE ROW
– Calories On Any Machine
– Burpees
– Box Jumps (No Rebounding)
TOES TO BAR
– Toes To As High As Possible
– Knees To Chest
– V-Ups
– Sit-Ups
POWER SNATCHES
– Reduce Loading
– Sub Single Dumbbell
Handstand Walk Practice (No Measure)
Handstand Walk
https://www.youtube.com/watch?v=kbDTlVljgtI
5 Attempts:
Max Distance Unbroken Handstand Walk
Rest 2-3 Minutes Between Attempts.
– Kick up 5 times and get as far as you can. Have coach help with PVC pipe guard. Rest 1-2 minutes between attempts.
– Focus on longer steps instead of short, choppy steps. Watch the video above to see top athletes doing the Handstand Walk Sprint event at the 2020 Games.
– Score: No measure. Score work in notes.
Mods
HANDSTAND WALK
– Max Wall Walks In 1:00 x 5
– Max HS Shoulder Taps in 1:00 x 5
– Max Double Dumbbell Overhead Carry x 5
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