7/16/22
CrossFit Evergreen – CrossFit
Liam’s Life (Time)
For Time (with a Partner)
Partner A: 25 Wall Ball Shots (20/14 lb), 15 Toes-to-Bars
Partner B: Barbell Hang Hold (65/55 lb)
Partners switch then repeat.
Partner A: 25 Box Jumps (24/20 in), 15 Pull-Ups
Partner B: Barbell Overhead Hold (65/55 lb)
Partners switch then repeat.
Partner A: 25 Power Cleans (65/55 lb), 15 Handstand Push-Ups
Partner B: Pull-Up Bar Hang Hold
Partners switch then repeat.
Partner A: 25 Back Squats (95/65 lb), 15 Shoulder-to-Overheads (95/65 lb)
Partner B: Handstand Hold
Partners switch then repeat.
Partner A: 25 Kettlebell Swings (24/16 kg), 15 Burpees
Partner B: Barbell Front Rack Hold (95/65 lb)
Partners switch then repeat.
With a running clock, complete two rounds of each section in the order written as fast as possible (“For Time”). For each section, Partner A will perform the static hold while Partner B will complete the 25-15 reps of the prescribed movements. Then, Partner B will perform the static hold while Partner A will complete the same 25-15 reps of the prescribed movements.
Partner A may only work while Partner B is holding their static hold. If Partner B takes a break, then Partner A must stop working and accumulating reps until Partner B resumes their static hold.
Score is the time on the clock when the last Burpee is completed.
07/15/2022
CrossFit Evergreen – CrossFit
“To succeed in life, you need three things: a wishbone, a backbone and a funny bone.” – Reba McEntire
As we start our day, let’s think about these three.
Wishbone – Nothing is too great, or out of reach. Faith and doubt are both self-fulling prophecies.
Backbone – The unbreakable will to give our best, regardless of the circumstances. Through the lens of the growth-mindset, every outcome is an opportunity to become better.
Funny Bone – We do life for one reason: to enjoy it. If we aren’t enjoying what we’re doing, we need to find something else. As Oscar Wilde writes, “Life is too short to take things seriously.” Let’s enjoy the ride.
Bar Muscle Up Conditioning (AMRAP – Reps)
Bar Muscle-up Conditioning
On the Minute x 12 [6 Rounds]:
Minute 1: 12 Bar-Facing Burpees
Minute 2: “X” Bar Muscle-ups
– Athletes will complete as many bar muscle-ups as possible on the “x” bar muscle-ups minute.
– Bar muscle-up sets do not need to be completed unbroken. Athletes can feel free to break as needed.
– Score: Total bar muscle-ups
Prep
10 Scap Retractions
10 Kip Swings
3-5 Strict Pull-Ups
3 Kipping Pull-Ups
5 Bar-Facing Burpees
3-5 Bar Muscle-Ups
Modifications
BAR-FACING BURPEES
– Reduce Reps
– Burpee To Target
– Regular Burpees
BAR MUSCLE-UPS
– Jumping Bar Muscle-Ups
– Banded Bar Muscle-Up
– Chest To Bar Pull-Ups
– Pull-Ups
– Devil’s Presses
“NoPull” (Time)
“NoPull”
5 Rounds For Time:
400/300 Meter Row
2 Rope Climbs (15ft.)
10 Power Snatches
Time Cap: 20 Minutes
BB-MRx: 75/45, Rx: 85/55, Rx+: 95/65
– Conditioning Category: Threshold
– Row: Completed in 1:30 or less.
– Rope Climbs: Completed in less than 1:00.
– Power Snatches: Loading should not exceed 60% or your 1RM power snatch. Reps should be able to be completed in less than 1:30.
– Score: Total time. If capped add 1s for ever missed rep (100m = 1 rep).
– Row at a pace that will allow you to push the other 2 movements.
– Focus on strong foot clamps and getting up the rope in as little pulls as possible.
– See if you can hold onto the bar for 1-2 quick sets each round.
– Fast transitions will give you an extra competitive advantage in this workout.
Prep
200/150m Row
1 Rope Climb
3 Power Snatches
Modifications
400/300 METER ROW
– 800/600m Bike
– 300/250m Ski
– 300m Run
– 250m Air Run
ROPE CLIMBS
– Reduce Reps
– Reduce Height
– Sub 3-5 Strict Pull-Ups Per Rope
– Sub 3-5 Toes To Bar Per Rope Climb
– 6 Alternating Dumbbell Plank Rows
POWER SNATCHES
– Reduce Loading
– Sub Single Dumbbell
– Sub Kettlebell Swings
07/14/2022
CrossFit Evergreen – CrossFit
“Trade your expectation for appreciation, and the world changes around you” – Tony Robbins
Routines and habits become part of the norm. Morning coffee, listening to the radio, the drive to the field taking the kids to practice. We appreciate healthy habits, and let’s continue to reinforce them. There is however much to be said about taking a pause to our routine, to appreciate the fortune in our lives. The absolute abundance we are so lucky to have.
In a world where comforts are the “norm”, we want to consciously remind ourselves how good our lives are.
The thought of losing those precious parts of our day is a sobering one. But despite it being a morbid thought, we will. There will be a final cup of morning coffee for us. There will be the last chance for us to listen to the radio. And if we are lucky enough to have kids, there will be a last time we *get* to wait in traffic as we drive them to soccer practice.
As Tony Robbins quotes, if we can remove expectations from the norm, and replace them with a sense of gratitude, our entire world changes.
“Toe Works” (5 Rounds for reps)
5 Rounds x AMRAP 4:
30/20 Calorie Bike Erg
30 x 10-Meter Shuttle Runs
Max Toes to Bar
Rest 1 Minute Between Rounds.
– Longer, sweaty workout for our active recovery day.
– Every 10m shuttle = 1 rep.
– Each AMRAP begins on the bike. After the bike, complete 30 shuttle runs. After the shuttle runs, complete as many toes to bar as possible. Break as needed on the toes to bar.
– Score: Enter number of TTB reps completed each AMRAP. Overall score will be the sum total.
Prep
10/8 Cal Bike
10 Shuttle Runs
5 Toes To Bar
Modifications
30/20 CALORIE BIKE ERG
– Reduce Calories
– 30/20 Cal Row
– 20/15 Cal Ski, Assault or Echo Bike, or Air Run
30 x 10 METER SHUTTLE RUNS
– Reduce Reps
– 30/20 Cal Row
– 20/15 Cal Ski, Assault or Echo Bike, or Air Run
TOES TO BAR
– Toes To As High As Possible
– Knees To Chest
– Sit-Ups
– Weighted Sit-Ups
07/13/2022
CrossFit Evergreen – CrossFit
“Most of the time we feel tired not because we’ve done too much, but because we’ve done too little of what makes us come alive.” – Jim Kwik
We’re not going to pretend the hard times go away. And that we won’t need to do things that we’d rather not. We have commitments, obligations, and bills to pay. But when we find ourselves in a daily loop of non-stop “work”… we won’t feel like ourselves.
But it’s not the time we put in at work that causes this. It’s the time we don’t put in on the other things. Our passions. The reason why we get out of bed in the morning. Yet in the furious pace of our lives, we let it fall to the wayside because we need to get “back to work.”
The times where we are the most unhappy, are the times where we are the most untrue to ourselves. Redefine to ourselves what sets us on fire. What makes us come alive. And literally schedule it on your calendar as if it’s a life-saving doctor’s appointment. Because in truth… it is.
Front Squat x 5 (5 Rounds for weight)
Front 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.
“The Admiral” (Time)
“The Admiral”
3 Rounds For Time:
20 Burpee Pull-ups
20 Front Squats
20 Box Jumps (24″/20″)
Time Cap: 20 Minutes
BB-MRx: 105/65, Rx: 135/85, Rx+: 155/105
– Conditioning Category: Threshold
– Burpee Pull-Ups: Athletes can jump directly in to the pull-ups, hang then kip, or hang and perform a strict pull-up. All variations are considered Rx. Reps should be completed in 2:00 or less.
– Front Squats: Loading should not exceed 70% or your 1RM front squat. Reps should be completed in 2:00 or less.
– Box Jumps: Athletes can rebound or step down today. Reps should take less than 1:30.
– Score: Total time. If capped, add 1s for every missed rep.
– Chip away at the burpee pull-ups at a steady pace. Try to make ever rep look the same and take as few steps as possible between the pop up of the burpee and the pull-up.
– Aim to complete the pull-ups in 1-3 sets. Try to push yourself here a bit and hold on for bigger sets.
– Pace the box jumps in a way that allows you to stick to your rhythm on the burpee pull-ups.
– Think of round 1 as the buy-in, round 2 as the workout, and round 3 as the victory lap to help with pacing.
Prep
5 Burpee Pull-Ups
5 Front Squats (Light)
5 Box Jumps
3 Burpee Pull-Ups
3 Front Squats (Workout Weight)
3 Box Jumps
Modifications
BURPEE PULL-UPS
– Reduce Reps
– Burpee To Target
– Pull-Ups
FRONT SQUATS
– Reduce Loading
– Sub Dumbbells
BOX JUMPS
– Reduce Box Height
– Step-Ups
– Broad Jumps
– 15/12 Cals On Any Machine
07/12/2022
CrossFit Evergreen – CrossFit
“Adversity causes some to break. For others, it breaks records.”
Adversity can really, really hurt. Let’s not create an illusion that it’s all sunshine and rainbows. It will try our values, test our patience, and challenge who we are as human beings. It’s no warm cup of cocoa on a winter morning.
But a warm cup of cocoa doesn’t make us better. A picture perfect day doesn’t make us better. We learn when we make mistakes. When we miss, trip up, face plant, and get caught off guard. At our very basic biological level, this is how we adapt. It’s encoded in us… and it’s seriously like a secret sleeping super power.
That is, of course, if we use them to our advantage. The nature of a mistake is not to tell us we suck. That we failed. That we’re not good enough. The nature of a mistake is to educate us. To give us the ammunition we need to become better. To take the challenge to earn greatness, out of something that once was not.
Adversity is not in the way to greatness.
Adversity is the way to greatness.
This is the championship mindset.
Rope Climb Conditioning (Time)
ROPE CLIMB CONDITIONING
10 Rounds For Time:
100 Meter Ski Erg
1 Rope Climb
10 min cap
Short grind to test our strength while doing faster sprints of cardio.
Score: Time. If capped, add 1 second for every rep not completed.
Modifications
100m Ski:
-200m Row
Rope Climb:
-Climb half the rope
-Seated Rope pull up to standing
“Angry Annie” (Time)
“Angry Annie”
50-40-30-20-10:
Double Unders
100-ft. Double Dumbbell Farmers Carry
AbMat Sit-ups
100-ft. Double Dumbbell Farmers Carry
Calorie Row**
100-ft. Double Dumbbell Farmers Carry
*Dumbbells: MRx: 30/15, Rx: 40/25, Rx+: 50/35
**Women’s Calories: 35-28-21-14-7
– Conditioning Category: Pacer
– Double Unders: Athletes should be able to string together 30+ double unders unbroken when fresh to complete reps as Rx.
– Farmers Carry: The 100ft. carry should take less than 1:00.
– AbMat Sit-Ups: The total of 150 sit-ups should take less than 6:00 over the course of the entire workout.
– Row: The women’s calories are listed below the workout. The total 150/105 calorie row should take less than 10:00 over the course of the entire workout.
– Score: Total time. There is no time cap on this workout.
– Try to hold on for unbroken sets of double unders. Keep the shoulders relaxed and your jumps low.
– Aim for unbroken farmers carry efforts as well.
– Find a steady pace on the sit-ups where you will never need to stop or slow down.
– Guys can aim to row above 1000 cals/hour. Ladies can aim to row above 800 cals/hour.
Prep
10 Double Unders
20ft. Farmers Carry
10 Sit-Ups
20ft. Farmers Carry
10 Cal Row
20ft. Farmers Carry
Modifications
DOUBLE UNDERS
– Reduce Reps
– 75-60-45-30-15 Single Unders
– 50s-40s-30s-20s-10s Machine Effort
ABMAT SIT-UPS
– Reduce Reps
DOUBLE DUMBELL FARMERS CARRY
– Reduce Distance
– Reduce Loading
– Sub Kettlebells
CALORIE ROW
– Sub C2 Bike (Same Cals)
– Sub Ski Erg/Assualt or Echo Bike/Air Run (35/25-28/20-21/15-14/10-7/5)
– Sub 10m Shuttle Runs (50-40-30-20-10)
07/11/2022
CrossFit Evergreen – CrossFit
“As I walked through the door to my freedom, I knew that if I did not leave all the anger, hatred and bitterness behind… I would still be in prison.” Nelson Mandela
Nelson Mandela was sentenced to 27 years in prison.
He had no bed.
He was routinely put in solitary confinement, with no end in sight.
He at one point was thrown into an empty grave, where he was sure he was about to be killed. But was instead, he was urinated on by the prison guards. For their humor.
What he went through is something no human being should ever have to endure.
Yet, to his inauguration ceremony as president of South Africa, he invited one of his former jailers. On another occasion, he invited out to lunch the man who tried to get him sentenced to death (instead of prison). And on his 20th anniversary of his release, Nelson invited a third jailor to dinner with his wife.
When asked why he would do this, why he would invite the very same people that tried to make his life miserable, he replied: “If I did not… I would still be in prison.”
Bench Press x 5 (5 Rounds for weight)
Bench 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
With An Empty Barbell:
10 Bench Presses
Loading Up:
– Perform at least 3 warmup sets before your first working set.
Lunge Handstand Push Ups (AMRAP – Reps)
Lunge + Handstand Push-up
On the Minute x 8:
20 Jumping Lunges
Max Handstand Push-ups
– Every minute, 20 lunges, then complete as many HSPU’s as possible in the remaining time.
– Perform lunges by touching knee to ground.
– HSPU reps can be kipping or strict.
– Score: Total HSPU reps. Score does not include the lunges.
Prep
15 Lunges
3-5 HSPU
Modifications
JUMPING LUNGES
– Reverse Lunges
HSPU
– HS Hold (every 10 seconds equals 1 rep)
– Double Dumbbell Push Presses
– Wall Walks
– Burpees
“Uphill Battle” (AMRAP – Rounds and Reps)
“Uphill Battle”
AMRAP 15
Buy-In: 1 Mile Run
In Remaining Time…
2 Push-ups
2 Wallballs
4 Push-ups
4 Wallballs
…
Add 2 Reps Every Round
Medicine Ball: MRx: 14/10, Rx: 20/14
– Conditioning Category: Grindy Threshold
– Run: Should be completed in less than 8-10 min
– Push-Ups: Athletes should be able to complete 10+ push-ups unbroken when fresh in order to complete reps as prescribed.
– Wallballs: Loading should allow athletes to complete unbroken sets for the majority of the workout. All athletes
– Score: Rounds + Reps. 1 mile run does not count toward your overall score.
– Let’s aim to run around a 2:00 per 400m pace. If running is your jam, aim to run a little faster if you’d like. If running isn’t your jam, aim to run a little slower.
– Aim for unbroken sets of push-ups until things start to feel grindy. Try to avoid any slow press out reps. Better to take a quick break than miss a rep.
– Push for unbroken sets of wallballs.
– Let’s focus on having some urgency between the ball and the push-ups. Seconds easily disappear during transitions without any sense of urgency.
Prep
200m Run
4 Push-Ups
4 Wallballs
Mods
1 MILE RUN (1600 METERS)
– Reduce Distance
– 2000/1600m Row
– 1600/1200m Ski
– 4000/3200m Bike
– 1200m Air Run
PUSH-UPS
– Reduce Reps
– Elevate Hands
WALLBALLS
– Reduce Reps/Loading
– Single Dumbbell Thrusters
– Empty Barbell Thrusters
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