Saturday 7/30/2022
CrossFit Evergreen – CrossFit
Funky Stuff (Time)
With a 45 minute time cap do 3 rds of 20 reps each of the following :
– hanging straight leg raises
– zercher squats
– sledge hammer strikes
– landline box squat and press
– landmine 1-arm row
– American ksb swing with top rotation
– landmine 180degrees
– tire flip
– dragon flags
– battle ropes
Sledge hammer strikes: (works arms, shoulders, back and core)
– stand with feet slightly wider than shoulder-width, handsstart with one near the hammer and one on the bottom of handle
– lift hammer at least 45 degrees over shoulder
– with all your power swing hammer down to tire sliding upper hand down to lower hand
– alternate sides
Landmine squat and press (works shoulders and thighs)
– stand with feet slightly wider than shoulder width apart, bar at chest level, facing bar, one end of bar on floor
– squat down to the box, keep bar at chest level, lower body until elbows almost touch thighs
– explode up off heels, extending your arms up and forward
Landmine 1-arm row (works core and back)
– place left foot forward , ball of right foot about 30″ behind left foot
– hold bar with left hand just outside left knee
– move only at elbow, row the bar up to hip height and return to start
– switch arms and foot position
KB swing with top rotation (works shoulders and core)
– stand shoulder width apart
1 know with both palms facing body
– thrust hips forward and swing on overhead
– at top of movement rotate torso to the right with on still overhead
– return torso to center and let kb come down to starting position
– repeat on left side
– that’s one rep
Landmine 180 (works shoulders , core, builds explosive upper body strength )
– feet wider than width, grab end of bar, rest on left thigh
– keep arms straight, rotate bar 180 across body, pivoting on ball of left foot until bar rests on right thigh
– move bar back to start position
– keep movement continuous, knees soft and arms as straight as possible
Tire flip ( whole body)
– feet wider than than hip width lower into deep squat
– hands under tire, palms up, raise tire with straight arms by standing from squat
– drive through heels get a leg under tire and continue to flip
Zercher squat (works legs and abs)
– barbell in crook of elbows, hands together by chest
– squat keep w
07/29/2022
CrossFit Evergreen – CrossFit
“Perfection can be spelled with the word paralysis.” – Churchill
The act of “starting” is all too often the most challenging.
As human beings, our survival mechanism kicks in when we approach change. It sounds the alarm, telling us we are in dangerous waters. We may find ourselves forecasting to the future, vividly conceptualizing the hardships, obstacles, and all the tough unknowns that path may bring.
This defense mechanism is amazing for avoiding predators. It can save our lives! But on the other hand… It can also prevent it.
Breathe into those thoughts that run through our mind when we approach change. Recognize them. Accept them for what they are. And then put them where they belong, because it’s time to get to work.
Back Squats x 2 (5 Rounds for weight)
Back Squat
For Total Load:
5 Sets of 2
– The idea here is to complete heavier loads across all sets.
– Score: Enter all 5 sets. Overall score will be the sum total load.
Prep
With An Empty Bar:
10 Back Squats
Loading Up:
Build in sets of 2-3 reps until you are ready to hit your first working set of 3.
Time After Time (AMRAP – Rounds and Reps)
“Time After Time”
On the 2:00 x 10 Rounds:
500/400 Meter Bike Erg
Max Rounds of “Cindy”
“Cindy”:
5 Pull-Ups
10 Push-Ups
15 Air Squats
*Pick Up Where You Left Off Each Round
– Conditioning Category: Threshold
– Bike: Completed in less than 1:15 each round.
– Pull-Ups: Completed in 1-2 sets each round and in less than 15 seconds. Can be strict or kipping.
– Push-Ups: Completed in 1-3 sets each round and in less than 30 seconds.
– Air Squats: Completed in less than 30 seconds.
– Score: Total rounds + reps.
– With our score being rounds + reps of “Cindy” let’s make our first priority to push the body weight movements.
– Your bike pace should be based off of what will allow you to stay moving on the rounds of “Cindy.”
– Focus on quick transitions.
– Leave at least 5 seconds to transition back to the bike each round.
Prep
200m Bike
3 Pull-Ups
6 Push-Ups
9 Air Squats
Modifications
500/400 METER BIKE ERG
– 250m/200m Row
– 200m/150m Ski
– 200m Run
– 150m Air Run
PULL-UPS
– Reduce Reps
– Banded
– Strict
– Ring Rows
– Alternating Dumbbell Plank Rows
PUSH-UPS
– Reduce Reps
– Elevate Hands
AIR SQUATS
– Reduce Reps
07/28/2022
CrossFit Evergreen – CrossFit
“All progress depends on the irrational person.”
The thought that a human could run a sub 4:00 mile was absurd. The attempts to put human beings in a giant metal tube and throw them into outer space was thought to be even more ridiculous.
When we think back to the largest accomplishments in life, it was done by those who defied the status quo. It was done by those who believed things could be done differently.
We know that change is uncomfortable. It has to be. But we welcome it, fully allowing ourselves to believe that something else is possible. In the words of Epictetus, “If you want to improve, be content to be thought foolish, and stupid.”
Alive in 25 (AMRAP – Rounds and Reps)
AMRAP 25:
50 AbMat Sit-ups
40 Box Jumps (24″/20″)
30 Glute Bridges
20 Push Press
10 Front Rack Reverse Lunges
Barbell: Mrx: 55/35, Rx: 65/45, Rx+: 75/55
MRx: Box Step Ups
– Longer, sweaty workout for our active recovery day.
– No rebounding on box jumps today. Step down only.
– Alternate legs on reverse lunges.
– Score: Rounds + Reps.
Prep
6 Sit-Ups
6 Box Jumps
6 Front Rack Reverse Lunges
6 Push Press
6 Glute Bridges
Modifications
BOX JUMPS
– Reduce Reps/Box Height
– Step-Ups
– Squat Jumps
FRONT RACK REVERSE LUNGES
– Reduce Reps/Loading
– Sub Dumbbells
PUSH PRESS
– Reduce Reps/Loading
– Sub Dumbbells
GLUTE BRIDGES
– Reduce load
– no weight
07/27/2022
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. Choose.
Decisions = Destiny.
Deadlifts x 2 (5 Rounds for weight)
Deadlift
For Total Load:
5 Sets of 2
– Athletes can build or use the same weights across all sets.
– Rest as needed between sets.
– Score: Enter loading for all 5 sets. Overall score will be the sum total weight.
Prep
– Perform 3-5 sets of 1-2 reps building to first working set.
Modifications
– Sub Dumbbells
Linda’s Lungs (Time)
“Linda’s Lungs”
For Time:
800 Meter Run
55 Dumbbell Deadlifts
800 Meter Run
55 Dumbbell Bench Press
800 Meter Run
55 Dumbbell Power Cleans
800 Meter Run
Dumbbells: MRx: 30/15, Rx: 40/25, Rx+: 50/35
– Conditioning Category: Grind
– Run: Completed in less than 4:30.
– Deadlifts: Perform with 2 dumbbells in less than 3:00.
– Bench: Perform with 2 dumbbells in less than 5:00.
– Power Cleans: Perform with 2 dumbbells in less than 4:00.
– Score: Total time (no time cap).
– While there is a good bit of running in this workout, let’s keep our focus on the dumbbells today.
– Aim for bigger sets on the deadlifts. Cycle these reps on the faster side so that you grip doesn’t spend too much time under tension. Quick sets, follow by quick breaks.
– The bench presses are likely going to be the slowest of the dumbbell movements. Aim for quick small sets right from the start knowing that these will get tough sooner than you think.
– Shoot for sets of 7 reps or more on the power cleans. Grip and arm fatigue will be a factor here so just like the deadlifts, cycle these a bit on the faster side. Again, quick sets, followed by quick breaks.
– The final run is the run to push.
Prep
200m Run
5 Deadlifts
5 Bench Presses
5 Power Cleans
Modifications
800 METER RUN
– Reduce Distance
– 1000m/800m Row
– 800m/600m Ski
– 2000m/1600m Bike
– 600m Air Run
DUMBELL MOVEMENTS
– Reduce Loading
– Sub Barbell
– Sub Single Dumbbell
07/26/2022
CrossFit Evergreen – CrossFit
“What is important is seldom urgent, and what is urgent is seldom important.” – Dwight Eisenhower
Dwight Eisenhower lived one of the most productive lives you can imagine. It comes with no surprise that his methods for time management have been studied by many.
He creates for us a divide between two categories – urgent tasks, and important tasks.
Urgent tasks are things that you feel like you need to react to. Emails, phone calls, texts, “the news”. Meanwhile, important tasks are things that contribute to our long-term goals.
Said another way, urgent things often distract us from important things. They attempt to pull the veil over our eyes and *seem* like the things we should be doing right now.
If we can cut the fluff – the wasted minutes – and apply those towards what actually moves us forward… we’re in for a great ride. The opposite is also true. If we get caught up in only the urgent tasks, we can go through a whole day, busy-as-ever, and feel like we got *nothing* done by its end.
Let’s take note of what we do today with a critical eye. Let’s cut the fluff.
Strict Press x 2 (5 Rounds for weight)
Strict Press
For Total Load:
5 Sets of 2
– 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 loading for all 5 sets. Overall score will be the sum total weight.
Tenfold (AMRAP – Rounds and Reps)
“Tenfold”
AMRAP 10:
30 Double Unders
1 Thruster
30 Double Unders
2 Thrusters
…
Add 1 Thruster Each Round
Barbell: MRx: 75/45, Rx: 95/65
– Conditioning Category: Threshold
– Double Unders: Reps completed in less than 45 seconds.
– Thrusters: Loading shouldn’t exceed 50% of your 1RM thruster.
– Score: Rounds + Reps
– Aim to hold onto the barbell for unbroken sets for as long as you can.
– If you are getting close to needing a break on the barbell, break the double unders first. It will take less time to break on the rope than it will to break on the barbell.
– Focus on fast transitions between the 2 movements.
Prep
10 Double Unders
1 Thruster
10 Double Unders
2 Thrusters
Modifications
DOUBLE UNDERS
– Reduce Reps
– 45 Single Unders
– 30s On Any Machine
THRUSTERS
– Reduce Reps/Loading
– Sub Dumbbells
GHD Sit-ups
Tabata x 8 Rounds
40 Sec. Work
20 Sec. Rest
Mrx: 25/15 weighted AbMat sit-ups,
Rx: 35/25 weighted Ab May sit up,
Rx+: GHD
07/25/2022
CrossFit Evergreen – CrossFit
“If you want to be truly successful at it, you cannot be content with pretty good.” – Tim Grover
“Pretty good” is decent.
“Pretty good” is average.
“Pretty good” checks the box.
“Pretty good”… is the enemy of excellence.
How we do anything is how we do everything… and there is nothing in life worth doing half-assed.
Reflecting back on this week, let’s be critical with ourselves. What actions this week have been “pretty good”? It’s rare for situations to happen just once. We can almost guarantee they are coming around for a second time sooner than we think. Let’s take those “pretty goods”… to great.
Strict Pull Ups x 4 (4 Rounds for reps)
Strict Pull-ups
Every 2:30 x 4 Sets:
1 Unbroken Set
– Athletes can hang from the bar between reps but as soon as the feet hit the ground, the set is complete.
– Score: Enter 4 sets of reps.
Prep
10 Scap Retractions
5 Kip Swings
5 Ring Rows
1-3 Strict Pull-Ups
Modifications
– Banded
– Barbell Bent Over Rows
– Double Dumbbell Bent Over Rows
“Foretime Fortitude” (Time)
“Fortime Fortitude”
15 Rounds For Time:
15/12 Calorie Row
12 Burpees
Time Cap: 30 Minutes
– Conditioning Category: Threshold/Pacer
– Row: Completed in less than 1:15 each round. Rower should be reset each round or set to intervals with undefined rest (see video under movement prep).
– Burpees: Completed in less than 1:15 each round.
– Score: Total time. If capped, add 1s for every missed rep.
– With this being a 15 round workout, we need to be smart about our pacing out of the gate.
– Aim to finish the row right around the same time each round. Right around a minute or slightly under is a great place to be.
– Aim to also finish the burpees in roughly the same amount of time each round.
– Starting off a little slower than you think with the idea of aiming to speed up every 3-5 rounds is a great approach to take here.
Modifications
15/12 CALORIE ROW
– Reduce Calories
– 15/12 Cal Bike Erg
– 12/9 Cal Assault or Echo Bike
– 12/9 Cal Ski
– 200m Run
– 12/9 Cal Air Run
BURPEES
– Reduce Reps
– 15/12 Cals On Any Machine
– 15 Box Jumps (No Rebound)
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