7/9/2022
CrossFit Evergreen – CrossFit
So legs aren’t important for rowing? (Time)
With a 45 minute time cap row 10 rds of 100m for accuracy.
– between each round do 4 reps each of:
– weighted glute bridges (on a bench) MRx: 225/165; Rx: 315/225
– deficit (#45) double kb dead lifts MRx: green/blue; Rx: red/green
– weighted Bulgarian split lunges (each leg) Same as above
– calf raises on the same plate
– each 100m row must hit 100m exactly.
– any distance below or beyond will count as a 1 second penalty.
– total penalty points will be added to your final time.
– Rx+ for anyone with 10 or less penalty points
07/08/2022
CrossFit Evergreen – CrossFit
“There will never be a better you, than you.”
There is a lot to be said about authenticity.
The first definition inside Merriam-Webster reads, “worthy of acceptance or belief.”
If there’s one sure way to find failure in something, it’s through not being ourselves. It just doesn’t pan out in the long run. While we always remain a student, the harm lies when we blur the lines between emulating the traits of our mentors… with trying to actually be them.
Our mentors do not wish for us to follow in their footsteps.
Our mentors wish for us to go further. To blaze the path further than before.
We have incredible leaders to guide us. But it is now on us to push even further. And there’s no one suited better for that, than you.
Strict Press (AMRAP – Reps)
All Percentages Based Off 1RM Strict Press
1 Set of 5 @ 50%
1 Set of 3 @ 60%
1 Set of 1 @ 70%
1 Set of Max Reps @ 75%
– Barbell can be taken from a rack or blocks.
– Rest as needed between sets.
– Score: Max reps. Enter loading for max set of 75% in notes.
Pressed For Time (3 Rounds for reps)
“Pressed For Time”
On the 6:00 x 3 Rounds:
800 Meter Run
15 Double Dumbbell Front Squats
Max Double Dumbbell Shoulder to Overhead
Dumbbells: Mrx 30/20, Rx 40/25, Rx+ 50/35
– Conditioning Category: Grindy Threshold
– Run: Completed in 4:30 or less.
– Front Squats: Loading should allow athletes to complete the reps in 1-2 sets each round.
– Shoulder To Overhead: Loading should allow athletes to complete sets of 7 or more.
– Score: 3 sets of reps completed each round. Overall score will be the sum total.
– While we want to push the run a bit, it should not come at the expense of our dumbbell sets. Aim to be just a bit outside of the comfort zone here.
– Aim to complete unbroken sets or to take one break with a rep or 2 left. This will allow you to go right from your last front squat into your first set of shoulder to overhead.
– While we want to bank as many reps as possible on the dumbbells, let’s always leave 3-5 reps in the tank when taking breaks so that we can avoid sticky or failed reps.
– There is no rest between rounds so be mindful of the clock. Think about stopping 5-10s early to get set for the next round.
Prep
200m Run
5 Double Dumbbell Front Squats
5 Double Dumbbell Shoulder To Overhead
Mods
800 METER RUN
– 1000/800m Row
– 800/600m Ski
– 2000/1600m Bike
– 600m Air Run
DUMBBELL FRONT SQUATS
– Reduce Loading
– Reduce Reps
– Sub Barbell
DUMBBELL SHOULDER TO OVERHEAD
– Reduce Loading
– Reduce Reps
– Sub Barbell
07/07/2022
CrossFit Evergreen – CrossFit
“The purpose of pain is to move us in action, not to make us suffer.” – Tony Robbins
Pain gets a bad rap.
Not in our world.
Pain is purely a temporary feeling… where suffering is a state of mind.
As Tony Robbins puts it, its purpose is to move us forward. It’s leverage. An advantage, and a very powerful one at that. Few things in the world can get a human being to move faster than pain. It’s our body and mind telling us to go.
Pain is mandatory.
Suffering is optional.
Chipper (AMRAP – Rounds and Reps)
AMRAP 3 x 8 Rounds:
1,000/800 Meter Bike
Max Chipper Reps
Chipper:
80 Push-ups
60 Box Jumps (24″/20″)
40 Shuttle Runs (10 Meters)
– Longer workout for our active recovery day.
– Flow: Every 3 minutes, complete a 1000/800m bike then chip away at the chipper movements in the remaining time of each 3 minute window. You’ll always pick up where you left off in the chipper after each bike. If you complete a full round, you’ll start back a the beginning with 80 push-ups.
– Score: Total rounds + reps of the chipper completed.
Prep
200m Bike
5 Push-Ups
5 Box Jumps
5 Shuttle Runs
Modifications
1000/800 METER BIKE
– 1000/800m Assault/Echo Bike
– 500/400m Row
– 400/300m Ski
– 400m Run
– 300m Air Run
PUSH-UPS
– Reduce Reps
– Elevate Hands
BOX JUMPS
– Reduce Reps
– Step-Ups
– 60/45 Cal Ski or Row
SHUTTLE RUNS
– Reduce Reps
– Sub 500m Run
– Sub 400m Air Run
– Sub 40 Cals On A Machine
07/06/2022
CrossFit Evergreen – CrossFit
“We’re so busy watching out for what’s just ahead of us that we don’t take time to enjoy where we are.” – Bill Watterson
There’s a common misunderstanding that if we allow ourselves to feel happy about something, we’ll lose our drive to improve. That in order to reach our goals, we need to hard-wire ourselves 24/7 with thoughts of how to improve and develop. Ironically enough, full focus on the future is one of the most self-destructive things we can do to ourselves.
When we celebrate our victories, we feel good. On a biological level, there is a “dopamine” release. By feeling this emotion of accomplishment… we become hungry for more. We crave that next dopamine hit, moving even more aggressively towards that next accomplishment. On the other hand, if we constantly deprive ourselves of that dopamine response… we will lose our drive. This is the definition of burnout.
Take a moment today to think about how far you’ve come since last year. And since you’ve started this amazing lifestyle called CrossFit. No leaderboard will ever tell us the full story. While we maintain our fiery state of mind to find the next best version of ourselves, let’s celebrate today.
Power Snatch
Power Snatch
With a 10 Minute Running Clock…
Build to Heavy Single For The Day
– If you miss a lift 3 times, stop there.
– Score: Heaviest snatch
Prep
Barbell Warmup:
https://ctstorageprod.blob.core.windows.net/videos-movements/snatch-warmup.mp4
With An Empty Bar:
3 High Hang Power Snatches
3 Hang Power Snatches
3 Power Snatches
Carpal Tunnel (AMRAP – Rounds and Reps)
“Carpal Tunnel”
3 Rounds x AMRAP 5:
100 Double Unders
30 Pull-ups
50 Alternating Single Dumbbell Snatches
MRx 30/20, Rx 40/25, Rx+ 50/35
Rest 5 Minutes Between AMRAPS
*PICK UP WHERE YOU LEFT OFF EACH ROUND.
– Conditioning Category: High Threshold
– Double Unders: Reps should be completed in less than 2:00. If you cannot complete 30+ reps unbroken when fresh, reduce the reps.
– Pull-ups: Reps should be completed in less than 2:00. If you cannot complete 10+ reps unbroken when fresh, reduce the reps.
– Dumbbell Snatches: Reps should be completed in less than 2:00. If you cannot switch hands on the way down each rep, reduce the loading. This is 50 reps total (not each arm).
– Score: Total rounds + reps.
– The pull-ups are likely the place athletes will slow down the most. Let’s plan our strategy around what will help you maximize your pull-up sets.
– If you know the pull-ups are going to be challenging, let’s break the double unders into 2-4 sets intentionally to shake out the arms.
– The dumbbell snatches are going to be a grind. We can think of the snatches as 5 sets of 10. The first 10 snatches could be slower and more methodical reps. The second set of 10 snatches could be faster reps. You could alternate between these 2 speeds until the reps are complete. This will all depend on how much time you have on these but having different speeds can help mentally.
– The pull-ups will all depend on your capacity. The best break up strategy though is the one that will cause you to rest the least.
Prep
10 Double Unders
5 Pull-Ups
10 Dumbbell Snatches
Mods
100 DOUBLE UNDERS
– Reduce Reps To 75, 60, or 50
– 150 Single Unders
– 1:30 On Any Machine
PULL-UPS
– Reduce Reps
– 20 Strict
– Banded
– Ring Rows
– Alternating Dumbbell Plank Rows
DUMBBELL SNATCHES
– Reduce Loading/Reps
– 30 Light Barbell Snatches
07/05/2022
CrossFit Evergreen – CrossFit
“You make a living with what you get. You make a life with what you give.” – Winston Churchill
Think back to a time in your life when you came in clutch for someone. One where your actions made a significant impact on someone’s life. Maybe it was a time where you showed up for a friend in a time of need. But you didn’t just show up… you went above and beyond. Not because of some expected return or alterior motive, but because you believed it was the right thing to do. You genuinely cared.
Think back to that day, and how that made you feel when you saw your impact. Think back to how it felt to know you made a difference. It felt good, didn’t it. Really, damn, good.
Science has shown us that one of the most powerful emotions we can feel, via serotonin, is released in mass at these moments. But what is even more interesting, is that it’s literally contagious. Think back to the last time you saw *someone else* doing something generous. Maybe it was as simple as holding the door open at the store for an elderly customer. Think back to that… How did you feel, witnessing that? Did it make you feel more generous?
If generosity is contagious, it just needs to be started.
Let it be us.
Be the change we want to see in this world.
Back Squat
Back Squat
For Total Load:
5 Sets of 3
– The idea here is to complete heavier loads across all sets.
– Score: Enter heaviest set of 3. Enter all 5 sets in notes.
“10-dinitus” (Calories)
“10-dinitis”
On the 2:00 x 10 Rounds:
15 Wallballs 20/14
15 GHD Sit-ups
Max Calorie Row
WB-MRx 14/10, Rx 20/14
Plate-MRx: 35/25 AbMat SitUps
*Score: Total Calories
– Conditioning Category: Grindy Threshold
– Wallballs: Completed in 1-2 sets in less than 45 seconds.
– GHDSU: Completed in less than 45 seconds.
– Row: Athletes should have at least 30 seconds on the rower each round.
– We need to make quick work of the wallballs. Push for bigger sets here.
– Settle into a steady pace on the GHD’s. They don’t need to be fast but try to avoid stopping on these.
– Aim to row the same number of cals each round.
– There is no programmed rest here. You’ll move right from the rower, back to the wallballs. Focus on fast transitions and maximizing every second within each window.
Prep
5 Wallballs
5 GHDSU
5 Cal Row
Modifications
WALLBALLS
– Reduce Loading/Target Height
– Single Dumbbell Thrusters
GHDSU
– Reduce Reps
– Reduce Height
– Weighted Sit-Ups
– Sit-Ups
ROW
– Max Cals On Any Machine
– Max 10m Shuttle Runs
– Max Box Jumps (No Rebounding)
7/2/2022
CrossFit Evergreen – CrossFit
Prison Break – Ground Hog Day style (Time)
With a 45 minute time cap, do:
1,2,3 etc, 20, 19, 18, etc, 2, 1
– 1 push up (to a squeaky toy)
– 100m run/50m walk
– 2 push ups
– 100m run/50m walk
– 3 push ups
– 100m run
up to 20 and back down
– 3 push ups
– 100m run
– 2 push ups
– 100m run/50m walk
– 1 push up
– 100m run/50m walk
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