7/23/22
CrossFit Evergreen – CrossFit
Mini-me Tough Mudder (waterless) (AMRAP – Reps)
In teams of two or MORE and Given 16 stations and 2:15 per station with a :45s switch do (order depends on class size)
1)- Mudderless Horn box climb (1 pt for each level climbed)
2) – sled Pull (1 pt for each 4m moved)
3) – well slung (1 pt for each jump to bar/floor)
4) – sledge hammer strikes (1 pt for each strike – and real strikes not those fake CF ones)
5) – tire flip 1 pt for each flip)
6) – funky monkey (bar) climb (1 pt for each bar- 18 in total one way)
7) – 7′ Berlin wall climb (1 pt for each climb up)
8) – rope climb (15 pts full climb, 1 pt partial climbs)
9) – hangin’ around (1 pt for each second of hang)
10) – kiss of dirty rubber crawl (1 pt for each 4′ crawled)
11) – fast feet (1 pt for each full ladder run)
12) – cageless back crawl (1 pt for each 4′ crawled)
13) – hero carry ( 1 pt for each 4′ carried; 1/2 pt for heavy dbl kb carry)
14) – weighted crawl 25/15 (1 pt for each 4′ crawled)
15) – Texas hold’em ( 5 pts for full log traveled, 1 pt for 5s standing on log
16) – skid marked (1 pt for each up and down the bars)
cash out: 300m run/200m walk
About 20 of our members are running the tough mudder Sunday. We gave it our best effort to simulate as many of the movements in miniature in today’s workout
– scaling is built in
– team size will depend on class size and will be determined at class start
– there obviously is a lot of (or too few) brain cells put into this one so try to be on time to hear the descriptions
– Peri wouldn’t let me use the fire hose on you, said something about our crazy downstairs neighbors not appreciating our efforts!
07/22/2022
CrossFit Evergreen – CrossFit
“Roses that are left unpruned can become a tangled mess of old and new canes, all competing for air and light.” – Elizabeth Roth
As the rose bush grows, it creates more buds that it can maintain. It doesn’t grow like a tree, as its physical size is limited, but the buds keep on coming. And if we don’t trim the buds down… the whole bush can exhaust itself and die.
Ideas are like rose buds. They constantly need to be “pruned” or trimmed. If we don’t trim our ideas, just like the rose bush, we can overwhelm ourselves.
Growth ideas are natural and it’s completely normal (and a very good thing) for new ones to come on a daily basis. But if we want to reach our full potential, it will require pruning, trimming, and a critical look at what needs to stay… and what needs to go.
Overhead Squat x 3 (5 Rounds for weight)
Overhead Squat
For Total Load:
5 Sets of 3
– 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
Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
– Conditioning Category: Threshold
– Run: Completed in 2:15 or less each round.
– OHS: Loading should not exceed 50% of your 1RM overhead squat. Barbell should be light enough to complete every round in less than 1:00 and in 1-2 sets.
– Score: Time
– If you know you can get the squats done in unbroken sets, this workout is all about how fast you can run while holding onto those unbroken sets.
– If overhead squats are a movement you are working on, run at a pace that will allow you to maximize your sets.
– Fast transitions are key in this workout.
Prep
100m Run
5 Empty Barbell Overhead Squats
100m Run
5 Workout Weight Overhead Squats
Modifications
400 METER RUN
– Reduce Distance
– 500/400m Row
– 400/300m Ski
– 1000/800m Bike
– 300m Air Run
OVERHEAD SQUATS
– Reduce Reps/Loading
– Sub Single Dumbbell
07/21/2022
CrossFit Evergreen – CrossFit
“Stay committed to your decisions, but stay flexible to your approach.” – Tony Robbins
We can’t always see what is ahead on the windy road.
We don’t know if there will be a lightning storm, a massive oak tree blocking us, or maybe it’s road construction pushing a lengthy detour. All of which can cause a change in our planned arrival time.
Direction without flexibility is a recipe for disaster, trying to force a path that may not be possible. Yet flexibility without direction is just as harmful, living like a leaf blowing in the wind.
It’s not a matter of if, but when, we hit the roadblock and will need to adjust our route. But the destination does not change. Dedicated to the “what” we’re after, but flexible in the how.
“Summered” (Time)
Option A: Active Recovery WOD
For Time:
100/80 Calorie Row
50 Single Dumbbell Box Step-ups
30 Single Dumbbell Clean and Jerks
50 V-Ups
30 Single Dumbbell Clean and Jerks
50 Single Dumbbell Box Step-ups
100/80 Calorie Row
Dumbbells: MRx: 30/15, Rx: 40/25, 50/35
Box: (24″/20″)
– Longer, sweaty grind for our active recovery day.
– Dumbbell can be held however you’d like on the step-ups.
– Switch arms every rep on the clean and jerks.
– Score: Total Time
Prep
10 Calorie Row
6 Single Dumbbell Box Step-ups
4 Single Dumbbell Clean and Jerks
10 Straight Leg sit ups
Modifications
100/80 CALORIE ROW
– Reduce Cals
– 100/80 Cal Bike Erg
– 80/64 Cal Ski, Assault Bike, Echo Bike, or Air Runner
– 100 x 10m Shuttle Runs
– 600m Run
SINGLE DB BOX STEP-UPS
– Reduce Loading/Box Height/Reps
SINGLE DB C&J
– Reduce Loading/Reps
VUps
– Reduce Reps
– Ab Mat
07/20/2022
CrossFit Evergreen – CrossFit
“You’ve got to get up every morning with determination if you’re going to go to bed with satisfaction.” – George Lorimer
“Win the morning, win the day” is something we’ve all heard once or twice before.
It’s less about winning the morning, and more about establishing the right habits. The most successful in life routinely draw back to a core staple of set daily habits.
Write a short list of healthy habits you believe push you forward. It could be reading, journaling, “no phone hours”, or anything in between. Where consistency is king, discipline is freedom.
Deadstop Deadlifts x 3 (5 Rounds for weight)
Deadstop Deadlifts
For Total Load:
5 Sets of 3
– Athletes can build or use the same weights across all sets.
– Rest as needed between sets.
– Barbell must come to a complete stop on the floor each rep.
– Score: Enter loading for all 5 sets. Overall score will be the sum total weight.
“Angie’s Got Wheels” (AMRAP – Reps)
“Angie’s Got Wheels”
On the 2:00 x 15 Rounds:
500/400 Meter Bike Erg
AMRAP “Angie”
“Angie”:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Air Squats
*Score: Total “Angie” Reps
– Conditioning Category: Grindy Threshold
– Bike: Completed in 1:15 or less.
– Pull-Ups: Can be kipping or strict reps. Athletes should be able to complete sets of 5 or more for the majority of the 100 reps.
– Push-Ups: Athletes should be able to complete sets of 3 or more for the majority of the 100 reps.
– Sit-Ups & Air Squats: Athletes should be able to keep moving with minimal breaks throughout.
– Flow Notes: Every 2:00 (starting at the 0:00), complete a 500/400m bike. After you complete the bike, you’ll chip away at the “Angie” reps until the next 2:00 mark. At that point, you’ll stop what you are doing and return back to the bike. When you are done with the bike, pick up where you left off on your “Angie” reps.
– We are likely going to have about a minute to work through our “Angie” reps each round. We can keep ourselves moving with intention if we make a goal number of reps to complete each round.
– If your goal number is 20 pull-ups each round at the start, you could plan to do 5 sets of 4 reps with quick breaks each round. Planned breaks will always be faster than unplanned breaks.
– Have a goal for each movement and it will help avoid any sticking points as well as help you have extra urgency to get back to work between sets.
Prep
200m Bike
5 Pull-Ups
5 Push-Ups
5 Sit-Ups
5 Air Squats
Modifications
500/400 METER BIKE ERG
– Same Meters On Assault or Echo Bikes
– 250/200m Row
– 200/150m Ski
– 200m Run
– 150m Air Run
PULL-UPS
– Reduce Reps
– Banded
– Ring Rows
– Alternating Dumbbell Plank Rows
PUSH-UPS
– Reduce Reps
– Elevate Hands
– Knee Push-Ups
SIT-UPS
– Reduce Reps
AIR SQUATS
– Reduce Reps
– Squat To A Box
07/19/2022
CrossFit Evergreen – CrossFit
“I would rather die of passion than boredom.” – Vincent Van Gogh
There are times in our lives, whether it be during training, at work, or at home, where we question the choices we’ve made. They arrive shortly after we make an important decision. A form of “buyers remorse”, where we wonder if we’re on the right path. As humans, that’s what is safe to us, and we seek it out… knowing with certainty, in uncertain times, that we’re on the best path forward.
But… do we really?
Think back to a moment of uncertainty. Think of the first day we first talked to our significant other. The first time we went on a roller coaster ride. The first time we walked into a CrossFit gym.
Uncertainty makes us feel alive. Those moments are etched into us forever, and are some of our fondest memories. If everything was known, expected, and pre-determined, life would be so horribly boring. It wouldn’t be a life at all. Where others may run from uncertainty, let’s embrace it for what it is, and create the life of memories we’ll look back on with pride.
Handstand Walk Conditioning (AMRAP – Reps)
Handstand Walk Conditioning
On the 1:30 x 6 Sets:
30ft. Unbroken Handstand Walk
Max Calorie Bike
– Use 5ft. Segments up to 50ft. long.
– Athletes must complete at least 5ft. unbroken for rep to count.
– Score: Total 5 foot segments completed
Prep
Practice Round:
5 Cal Bike
5ft. HSW
Mods
12/9 CALORIE ECHO BIKE
– 12/9 Calorie Ski, Assault Bike, or Air Run
– 15/12 Calories On Bike Erg or Rower
– 200m Run
– 15 x 10m Shuttle Runs
– 12 Burpees
HANDSTAND WALK
– Wall Walks
– Double Dumbbell —Overhead Carry
– Hanstand Holds 10 seconds = 1 rep
“Reset Button” (Time)
4 Rounds For Time:
400 Meter Run
30 Double Unders
– Rest 1 Minute –
500/400 Meter Row
30 Double Unders
– Rest 1 Minute –
– Conditioning Category: High Threshold
– Run/Row: Both of these movements should be completed in 2:00 or less.
– Double Unders: Reps should be completed in less than 45s.
– 1 Round = 400m Run + 30 DU + 1:00 Rest + 500/400m Row + 30 DU + 1:00 Rest. Athletes will complete this 4 times.
– Score: Total time including rest (do not include 1 minute of rest after the final set of double unders).
– With 1 minute of rest between each couplet, we can afford to push the run/row a bit. Aim for pacing to be just outside the comfort zone here.
– Aim for unbroken sets of double unders each round.
Prep
200m Run
10 Double Unders
Rest 30s
200m Row
10 Double Unders
Modifications
400 METER RUN
– 500/400m Row
– 400/300m Ski
– 1000/800m Bike
– 300m Air Run
500/400 METER ROW
– 400/300m Ski
– 1000/800m Bike
– 400m Run
– 300m Air Run
DOUBLE UNDERS
– Reduce Reps
– 45 Single Unders
– 30s Ski or Row
07/18/2022
CrossFit Evergreen – CrossFit
“Hope and despair are both self-fulfilling prophecies.” – Ernest Hemingway
If you are in the market for a blue Honda, all you see on the road are blue Hondas. It’s as if they are seemingly everywhere. In every intersection, passing us on the highway, and at the gas station.
Yet, they were there the whole time. We as humans have what’s called the “Reticular Activation System”, which helps us see more of what we’re actively thinking about.
It’s actually a survival mechanism. If we needed to look for food because we were about to starve, we prime our senses to find it. Or if danger was close by in the form of a man-eating predator, we’d prioritize our senses to be very aware of where the threat was, or where it could be hiding. It’s an incredible level of focus that we don’t realize we’re using, bringing what is on our subconscious mind into the conscious world.
Are we focused on what might go wrong?
Or are we focused on what will make it go right?
Push Press x 5 (5 Rounds for weight)
Push Press
For Total Load:
5 Sets of 3
– 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
Barbell Warmup:
https://ctstorageprod.blob.core.windows.net/videos-movements/barbell-warmup.mp4
With An Empty Barbell:
10 Push Presses
Loading Up:
– Perform at least 3 warmup sets before your first working set.
Modifications
– Sub Dumbbells
“Lil’ Bit” (Time)
Midline Conditioning
For Time:
50 Wallballs
25 Medicine Ball GHD Sit-ups*
500 Meter Ski Erg
*MRx: AbMat SitUps with 20/14 med ball,
Rx: GHD no ball,
Rx+: GHD with 20/14 ball.
– One round through each movement here.
– Score: Time.
Prep
5 Wallballs
5 Medball GHDSU
100m Ski
Mods
WALLBALLS
– Reduce Reps/Target Height/Loading
– Medball Thrusters
– Single Dumbbell Thrusters
MEDBALL GHDSU
– Reduce Reps/Loading
– Medball Sit-Ups
– Weighted Sit-Ups
500 METER SKI
– 750m Row
– 1,500m Bike
– 500m Run
– 400m Air Run
“Macho Minute” (AMRAP – Reps)
“Macho Minute”
On the Minute x 15:
3 Power Cleans
3 Front Squats
3 Push Jerks
Max Bar-Facing Burpees
Barbell: MRx: 95/55, Rx: 115/75, Rx+: 135/95
– Conditioning Category: Grind
– Barbell: Loading should not exceed 70% of your 1RM shoulder to overhead. Complex does not need to be completed unbroken but should be completed in 30s or less.
– Bar-Facing Burpees: Athletes should have at least 15s to complete as many burpees as they can each minute. It is recommended to stop with 5-10s before the start of the next minute.
– Score: Total Burpees
– While most athletes CAN hold on for unbroken complexes, it may be helpful to break the power cleans into singles, then hold on for the rest of the complex after the last clean.
– Breaking the barbell can help keep the heart rate down a bit.
– Use the legs a lot on the shoulder to overhead.
– Pace the burpees like you would during an AMRAP. The only set of burpees we should try to push the pace on is the last.
Prep
@ Workout Weight:
3 Power Cleans
3 Front Squats
3 Push Jerks
3 Bar-Facing Burpees
Mods
BARBELL
– Reduce Loading
– Sub Dumbbells
BAR-FACING BURPEES
– Burpee To Target
– Regular Burpees
– Dumbbell Facing Burpees
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