06/17/2022
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… instead choose.
Decisions = Destiny.
Back Squats x 5 (5 Rounds for weight)
Back Squat
For Total Load:
5 Sets of 4
– 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 4.
“Jumpin’ Jackie” (Time)
“Jumpin’ Jackie”
For Time:
1,000 Meter Row
50 Thrusters
150 Double Unders
50 Thrusters
1,000 Meter Row
Barbell Weight: MRx: 35/25,
Rx: 45/35
– Conditioning Category: Threshold
– Row: Completed in 4:30 or less.
– Thrusters: Loading should be super light here. 50 reps should be completed in 2:00 or less.
– Double Unders: Completed in 3:00 or less.
– Score: Time
– While we want a solid effort on the row, we need to be mindful of the work that follows. Let’s aim for a pace that is right around your 2k time trial pace. If you aren’t sure of that pace, aim for a moderate effort.
– Some athletes can reach for unbroken sets of thrusters while others will need at least one break. Get to 30 and see how you feel. If you can hold on, go for it!
– Try to waste as little energy as possible on the double unders. Keep the height of each jump low and try to keep the shoulders relaxed. If needed, take quick breaks after every 30-50 reps.
– The second set of thrusters and row will be a grind. Take what is there and chip away however you can.
Prep
Practice Round:
100m Row
8 Thrusters
10 Double Unders
4 Thrusters
100m Row
Modifications
1,000 METER ROW
– 800m Ski
– 2,000m Bike
– 800m Run
– 600m Air Run
THRUSTERS
– Reduce Loading
– Sub Dumbbells
150 DOUBLE UNDERS
– Reduce Reps
– 225 Single Unders
06/16/2022
CrossFit Evergreen – CrossFit
“Discipline is choosing between what you want now, and what you want most.” — Abraham Lincoln
The desire to seek immediate gratification can be our mortal enemy. It drives us towards the comfortable choice. The safer option, or the compromise.
What we lack in those weak moments is discipline. Discipline is the willingness to stick to goals we set out to do. Emotions and conditions can tempt us, where our discipline can see the temptations for what they are, and make the right decision.
This skill, as it truly is one that we can practice, has been linked many times over to being a critical component of success.
What our emotions drive us towards today, may very well be directly against what we want in the long run. So we must question them. Stacked side by side, here we need to choose. Which one do we want more? There can only be one.
“Repititon” (AMRAP – Reps)
5 Rounds For Reps
400 Meter Ski
Max Unbroken Toes to Bar
400 Meter Run
Max Unbroken Dumbbell Bench Press
Dumbbells: MRx: 30/15, Rx: 40/25, Rx+: 50/35
– Long, sweaty grind for our active recovery day.
– Athletes can hang on the bar as long as they’d like. As soon as the feet hit the ground, the set is complete.
– Athletes can pause in at the top or in the bottom of their dumbbell bench. As soon as the dumbbells touch the floor, the set is complete.
– Score: Enter total toes to bar reps as well as total bench press reps. Overall score will be the sum total.
Prep
1:00 Ski
10 Scap Retractions
10 Kip Swings
5 Knees To Chest
3 Toes To Bar
:30 Ski
10 Push-Ups
5 Light Dumbbell Bench Presses
5 Workout Weight Dumbbell Bench Presses
Modifcations
400 METER SKI
– 500m Row
– 400m Run
– 1,000m Bike
TOES TO BAR
– Toes To As High As Possible
– Knees To Chest
– Hollow Rocks
DUMBBELL BENCH
– Sub Barbell
– Single Dumbbell
Mobility
UPPER BODY
1. Child’s Pose
2. Shoulder to Floor
3. Wrist Stretches
4. Laying Front Rack Stretch
5. Down Dog
LOWER BODY
1. Couch Stretch
2. Pigeon Pose
3. Standing Forward Fold
4. Spiderman Hold
5. Frog Stretch
6/15/2022
CrossFit Evergreen – CrossFit
“Seek not good from without; seek it within yourselves, or you will never find it.” – Epictetus
When something goes right, we’re relatively quick to point to actions we took to get there. But when something goes wrong, it’s all too easy for us to do the opposite. To play the “blame game”, where we’re using external events as excuses.
A core tenant of Mental Toughness is responsibility. To accept that we played a role. But the purpose is not to blame ourselves or throw a pity party. The purpose is that it gives us *options*.
When we take responsibility and look within, we now are in control. We can now focus on the moves to make to put ourselves into a better position. It opens our eyes to the path forward. If we do the opposite however, and blame the externals, we have surrendered control. We won’t have any control, as the story we’re telling ourselves is that outside events determine my path.
Responsibility is a weapon. And it only comes from within.
Handstand Walk Conditioning (AMRAP – Reps)
Handstand Walk Conditioning
On the 1:30 x 8 Sets:
12/9 Calorie Echo Bike
Max Distance Handstand Walk
– Use 5ft. Segments up to 50ft. long.
– Athletes must complete at least 5ft. unbroken for rep to count.
– Score: Total 5 foot segments completed. Every 5 ft = 1 Rep.
Prep
Practice Round:
5 Cal Bike
5ft. HSW
Modifications
12/9 CALORIE ECHO BIKE
– 12/9 Calorie Ski, Assault Bike, or Air Run
– 15/12 Calories On Bike Erg or Rower
– 200m Run
– 12 Burpees
HANDSTAND WALK
– Wall Walks
– Double Dumbbell Overhead Carry
– handstand hold – every 10 sec = 1 rep
“Moneyball” (Time)
“Moneyball”
21-15-9:
Wallballs
Box Jumps
200 Meter Farmers Carry
21-15-9:
Wallballs
Box Jumps
200 Meter Farmers Carry
21-15-9:
Wallballs
Box Jumps
Box:MRx: Step Ups 24/20,
Rx: 24/20 NO REBOUNDING
Wallball: MRx: 14/10, Rx: 20/14
Dumbbells: MRx: 40/25, Rx: 50/35
– Conditioning Category: Threshold
– Wallballs: Athletes should be able to complete 7 or more reps at a time on the sets of 21, 5 or more on the sets of 15, and 3 or more on the sets of 9.
– Box Jumps: Athletes are required to step down off the box.
– Farmers Carry: Athletes should be able to complete the farmers carries in less than 2:00 each round.
– Score: Time
– If you are confident in your wallball capacity, let’s see if we can hold on for unbroken sets and use the box jumps as a pacer.
– If wallballs are not in your wheel house, break these right form the start. Still use the box jumps as a pacer.
– Short bursts of farmers carries will help in managing shoulder and grip fatigue. When the dumbbells were in hand, stay low and move fast.
– Be mindful of your breaks here. Lots of time can tick away with super long breaks. Count in your head when you break to help you have some urgency to get back to work.
Prep
Practice Round:
6-4-2
Wallballs
Box Jumps
Into:
50m Farmers Carry
Modifications
WALLBALLS
– Reduce Loading
– Single Dumbbell Thrusters
BOX JUMPS
– Reduce Box Height
– Step-Ups
– Broad Jumps
FARMERS CARRY
– Reduce Loading
– Sub Kettlebells
– 15 x 10m Farmers Carry Shuttles
06/14/2022
CrossFit Evergreen – CrossFit
“Champions don’t blame the tools they’ve been given. Champions sharpen them.”
Abraham Lincoln once wrote that if he had six hours to cut down a tree, he would spend the first four sharpening the axe.
It doesn’t matter where you started, or even where you’ve been. All that matters is two questions. Where do you want to go, and how hard are you willing to work to get there? We have what we need. Everyone does. The separation comes down to who is willing to do the work.
Never whine.
Never complain.
Never make excuses.
Deadlift x 5 (5 Rounds for weight)
Deadlift
For Total Load:
5 Sets of 4
– 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 2-3 reps building to first working set.
Modifications
– Sub Dumbbells
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
– Conditioning Category: Threshold
– “Helen” is a classic benchmark that was last completed on 8.13.2021
– Run: Completed in under 2:30.
– KBS: Full swings that finish all the way overhead. Choose a weight that you can complete the swings unbroken every round. This station should take under 45s to complete.
– Pull-Ups: Complete in 1-2 sets every round. Reduce the reps if needed. This station should take under 45s to complete.
– Score: Time
– Anytime we have a benchmark like this, we’re looking to get outside our comfort zone.
– The first priority of this workout is big sets of swings and pull-ups
– If you’re confident with 21 + 12 unbroken, look to find the *max* run pace that still allows for unbroken sets.
– If the inside movements will be more challenging, slow down your run a little to maximize your ability on the swings and pull-ups.
– We want seamless transitions between movements. As soon as you complete one movement think “how quickly can I start the next?”
– Anytime we have a benchmark like this, we’re looking to get outside our comfort zone.
– The first priority of this workout is big sets of swings and pull-ups
– If you’re confident with 21 + 12 unbroken, look to find the *max* run pace that still allows for unbroken sets.
– If the inside movements will be more challenging, slow down your run a little to maximize your ability on the swings and pull-ups.
– We want seamless transitions between movements. As soon as you complete one movement think “how quickly can I start the next?”
Prep
Practice Round:
100m Run
7 Kettlebell Swings
3 Pull-Ups
Modifications
400 METER RUN
– 500 Meter Row
– 1000 Meter Bike
– 400 Meter Ski Erg or Run
21 KETTLEBELL SWINGS
– Reduce Loading
– Russian KBS
12 PULL-UPS
– Banded Pull-ups
– Ring
06/13/2022
CrossFit Evergreen – CrossFit
“Remember there’s no such thing as a small act of kindness. Every act creates a ripple with no logical end.” – Scott Adams
How does an echo start?
With a tiny sound. One that in and of itself, might not even be noticeable. But shortly thereafter that soft sound, comes its echo. Still maybe nothing to turn heads. Yet, this echo builds upon its previous. And again. And then again. Before we know it, it’s impossible to ignore.
It’s called the “changing of the echos”, and it starts with a single tiny noise. Will we start one today?
Strict Press x 5 (5 Rounds for weight)
Strict Press
For Total Load:
5 Sets of 4
– 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.
Prep
– Perform 2-3 sets of 2-3 reps building to first working set.
Modifications
– Sub Dumbbells
“Body Shop” (AMRAP – Reps)
“Body Shop”
On the 3:00 x 10 Rounds:
500 Meter Row
Max Bodyweight Reps
Odd Rounds: Push-ups
Even Rounds: GHD Sit-ups (40″/37″)
– Conditioning Category: Grindy Threshold
– Row: Completed in under 2:15.
– Push-Ups/GHDSU: Athletes should have at least :40s to chip away at reps. These are not max sets. Athletes are welcome to stop before the 3:00 mark in order to hold consistent numbers across and transition back to the rower.
– Score: 10 sets of reps
– Aim to row at, or slightly faster than, your 2k time trial pace.
– Have a goal number of reps you’d like to hit for each bodyweight movement.
– If you have 1:00 for bodyweight reps, athletes can aim for 10 or more reps of each movement.
Prep
100m Row
5 Push-Ups
100m
5 GHDSU
Modifications
500 METER ROW
– 400m Ski
– 1000m Bike
– 400m Run
– 300m Air Run
PUSH-UPS
– Elevate Hands
– Bar Push-Ups
GHDSU
– Medball Overhead Sit-Ups
– Sit-Ups
6/11/2022 Partner WOD
CrossFit Evergreen – CrossFit
The blind leading the “more” blind! AKA Groundhog Day or couples therapy (Time)
In teams of 2 do the following: accuracy rowing
– start with 50m (both partners row)
– 100m, 150m, 200m, etc
– rowing partner will be blindfolded (they are all new and you can keep yours)
– other partner will do (a minimum of 10) V-ups while watching to tell partner when to stop
– penalty burpees are assessed for each meter above or below target distance
45 minute time cap
– 10 rds each from 50m up to 500m
Achieve Your Fitness Goals
Flexible membership packages to suit all levels of training to help achieve your fitness goals