06/10/2022
CrossFit Evergreen – CrossFit
“Don’t bunt. Aim out of the ballpark.” – David Oglivy
One of the most dangerous things we can do in life is to dream too small.
When we dig to the root of what causes this, we find that it’s fear.
We can convince ourselves that it’s too big of a goal. That it’s out of reach. That in and of itself, is the death of the dream. A self-fulfilling prophecy from that point forward, as we can’t accomplish what we can’t believe.
So it starts with that: belief. Belief that we can learn the skills, build the capacity, and hone the craft. Having the dream is only a part of the equation, and it will only come second to having the belief. The belief that you deserve to step up to the plate, and put the ball over the fences.
Clean Complex (Weight)
Clean Complex
Build To Heavy Complex:
1 Power Clean
1 Squat Clean
– Reps should be performed touch and go.
– Score: Heaviest Lift
Prep
Barbell Warmup:
https://ctstorageprod.blob.core.windows.net/videos-movements/barbell-warmup.mp4
With An Empty Barbell:
2 High Hang Power Cleans
2 High Hang Squat Cleans
2 Hang Power Cleans
2 Hang Squat Cleans
2 Power Cleans
2 Squat Cleans
Doce (3 Rounds for reps)
“Doce”
3 Rounds x AMRAP 4:
27/21 Calorie Row
21 Power Cleans
15 Burpee Box Jump Overs (24″/20″)
Rest 4 Minutes Between Rounds
Round 1: MRx:105/55, Rx:115/75, Rx+: 135/95
Round 2: MRx:95/45, Rx: 105/65, Rx+:115/85
Round 3:MRx: 75/35, Rx: 85/55, Rx+: 95/65
– Conditioning Category: Sprinty Threshold
– We last completed this workout on 11.18.2020
– Row: Completed in 1:00-2:00.
– Power Cleans: Completed in 1-2 minutes.
When choosing weights, consider the following set suggestions:
1st Bar: 3-4 Sets
2nd Bar: 2-3 Sets
3rd Bar: 1-2 Sets
– Burpee Box Jump Overs: You can jump up or step-up out of the burpee. Burpee must face the box. Completed in about 1:00.
– 3 Scores: Rounds + Reps of each AMRAP
– Keeping the stroke rate low and power high on the row can help you get to the power cleans quickly and help prepare for touch-and-go sets.
– The power cleans get easier with each round as the weight decreases. Aim to work through larger sets with each drop in weight.
– Here are some options for getting to 21 reps:
Heaviest Bar: 9-7-5, 7-7-7, 6-5-5-5
Middle Bar: 12-9, 7-7-7
Lightest Bar: 21, 12-9
– Let’s move at a strong pace on the burpee box jump overs. Even if the first couple calories on the rower are slower because of your pacing here, just getting strapped in and the handle moving is the goal.
Prep
With First Round Weight:
4 Calorie Row
4 Power Cleans
4 Burpee Box Jump Overs
Modifications
CALORIE ROW
– 27/21 Calorie Bike Erg
– 21/15 Calorie Assault Bike, Echo Bike, Bike Erg, or Ski Erg
– 400 Meter Run
– 300 Meter Air Runner or Trueform
POWER CLEANS
– Reduce Loading
– Double Dumbbell Power Cleans
BURPEE BOX JUMP OVERS
– Barbell or Dumbbell Facing Burpees
– Burpee Box Step-Overs
06/09/2022
CrossFit Evergreen – CrossFit
“Waste No More Time Arguing What A Good Person Should Be. Be One.” – Marcus Aurelius
It isn’t what we say that defines us, but instead what we do.
In today’s modern world, opinions flow freely. This is a great thing. Yet with such healthy discussions and debates, comes drama, confusion, and a blurred line between what is right and wrong.
The term ‘paralysis through analysis’ is an expression used that describes a situation where we overthink things. We try to appease every opinion, and in attempting so, we do nothing.
Marcus Aurelius urges us to contemplate less, and act more. To be the change we want to see in this world, rather than to argue for it.
No Bar, All Gain (Time)
No Bar, All Gain
For Time:
500 Meter Ski
20 GHD Sit Ups
1,000 Meters Bike
15 Devils Press
500 Meter Run
15 Devils Press
1,000 Meters Bike
20 GHD Sit Ups
500 Meter Ski
*Score: Total Time
*Time Cap 40 min
DB’s-MRx:30/15, Rx:40/25, Rx+:50/35
GHD is Rx and Rx+
Sub VUps for MRX
– Conditioning Category: Pacer
– Ski and Bike:Find your rythum
-Devils Press is with double dumbbells.
– Run: Performed in less than 5:00
– 100m = 1 Rep if capped. Add 1s for every missed rep.
Prep
200m Ski and bike
3 devils press
200m Run
5 GHD
Modifications
Ski/Bike
– Reduce Meters
DEVILS PRESS
-renegade rows
-Ring Rows
GHD
VUps
AbMat SitUps
500 METER RUN
– Reduce Distance
– 600m Row
– 500m Ski
– .5km Bike
06/08/2022
CrossFit Evergreen – CrossFit
There are two definitions in the English language for the word “Overcome”.
The first is that we are helpless. Overwhelmed, overrun, and beaten down, one who is “overcome” has lost the battle.
The second difference is the polar opposite. It is to triumph. To square off towards some form of adversity or obstacle, and to win.
These two definitions are on opposite spectrums for a reason. There is no middle ground. Adversity causes some to break. For others, it breaks records.
We don’t run from the fire. We run to it.
Overhead Squats 5×5 (5 Rounds for weight)
Overhead Squat
For Total Load:
5 Sets of 5
– 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
Race to Randy (Time)
“Race to Randy”
Every 4 Minutes Until 75 Reps:
1,000 Meter Bike Erg
15 Overhead Squats
Max Power Snatches
Barbell: MRx: 65/45, Rx: 75/55
Time Cap: 20 Minutes
– Conditioning Category: Threshold
– Flow: At the 0, 4, 8, 12, & 16 minute marks, athletes will complete a 1,000m bike and 15 overhead squats. In the remaining time of each window, athletes will accumulate as many power snatches as possible until 75 reps have been completed.
– Bike: Completed in less than 2:30.
– OHS: Completed in less than 45s. The bar should feel super light and reps should be completed in unbroken each round. Be sure that the hips FULLY open up at the top of each rep.
– Power Snatches: Athletes should be able to perform big chunks of unbroken sets.
– Score: Time it takes to complete 75 power snatches. If capped, add 1s for every incomplete power snatch.
– With the bike taking around 2 minutes and the overhead squats taking about 30s, you’ll be left with about 90s to chip away at the 75 power snatch reps.
– Think about how you would break up 75 snatches alone, then factor in the added shoulder fatigue from the overhead squats.
– Aim to complete sustainable sets across each round. 7’s or more at a time is a great starting place. You could start with slightly larger sets when fresh then decrease your sets each round or aim to hold the same sets across.
– The bike pace isn’t going to matter as much as the barbell here but we should aim to finish right around the 2:00 mark to buy ourselves a good chunk of time for the barbell.
Prep
Practice Round:
100m Bike
5 Overhead Squats
5 Power Snatches
Modifications
1,000 METER BIKE ERG
– 500m Row
– 400m Ski
– 400m Run
OVERHEAD SQUATS
– Reduce Loading
– Sub Single Dumbbell
POWER SNATCHES
– Reduce Loading
– Sub Single Dumbbell
06/07/2022
CrossFit Evergreen – CrossFit
“Every strike brings you closer to your next home run.” – Babe Ruth
When you hear the name “Babe Ruth”, what’s the first thing that comes to mind?
Hall of Fame home run hitter.
What is not the immediate reaction, is “all-time strikeout leader”. 1,300 strikeouts. A record for three decades he held. It was eventually broken, by another who struck out quite a bit too. Mickey Mantle. A name that would be hard to guess, as he’s right next to Babe Ruth in the hall of fame for his home run hits.
These two didn’t reach their success through the home runs. They reached it through the strike outs. Remove those embarrassing misses… and we would never know their names.
Every missed lift. Every poor competition. Every embarrassing stumble.
It’s bringing us closer.
This is where we get better.
Weighted Pull Ups (5 Rounds for weight)
Weighted Pull-Up
For Total Load:
5 Sets of 5
– Use a belt or squeeze a dumbbell between the thighs or feet.
– The idea here is to choose heavy loads across.
– If you cannot do an unbroken set of 5 strict pull-ups with any weight, complete 5 x 5 reps with bands. So…Try even a little weight, with bands!
Rx is any weight STRICT PULL UPS
– Score: Enter loading for each set. Overall score with be the sum total of these weights.
Prep
10 Scap Retractions
5 Kip Swings
1-3 Strict Pul-Ups
Do The Math (Calories)
“Do The Math”
On the 2:00 x 10 Rounds:
1 Rope Climb
15 Wallballs
Max Calorie Row
WB-MRx: 14/12, Rx: 20/14
*Score: Total Calories
– Conditioning Category: Threshold
– Ropes: Completed in under 30s.
– Wallballs: Completed in under 45s.
– Athletes should have at least 30s on the rower each round.
– Aim to stop the row about 10s before the 2:00 mark so that you can prepare for the next round.
– Focus on strong foot clamps going up the rope.
– Aim for unbroken sets or 1 break max on the wallballs.
– See if you can hold the same number of calories each round.
Prep
1 Rope
5 Wallballs
7 Cal Row
Modifications
ROPE CLIMB
– Reduce Rope Height
– 3 Strict Pull-Ups + 3 Knees To Chest
– 6 Alternating Dumbbell Plank Rows
WALLBALLS
– Reduce Reps/Loading
– Medball Front Squats
– Single Dumbbell Thrusters
ROW
– Bike
– Ski
06/06/2022
CrossFit Evergreen – CrossFit
“Pain versus Discomfort”
There is a common misconception about pain.
Pain is not what we feel inside of a conditioning workout, or the tail end of a heavy squat set.
Real pain is different.
Pain is when we walk through the garage and step on a nail.
Pain is when we lose a limb.
Real pain is when we lose a loved one.
What we feel inside conditioning sets is not pain, it’s discomfort.
Training isn’t painful. It’s uncomfortable at times, but – it’s not pain.
Let’s use this as a perspective change as we enter today’s training.
Today, let’s get uncomfortable.
Deadstop Deadlifts (5 Rounds for weight)
Deadstop Deadlifts
For Total Load:
5 Sets of 5
– 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.
Prep
– Perform 3-5 sets of 2-3 reps building to first working set.
Modifications
– Sub Dumbbells
Giddy Up (AMRAP – Rounds and Reps)
“Giddy Up”
AMRAP 15:
1 Deadlift
1 Burpee Pull-up
1 Dumbbell Thruster
2 Deadlifts
2 Burpee Pull-ups
2 Dumbbell Thrusters
…
[Add 1 Rep Every Round]
Barbell: MRx: 185/115, Rx: 205/135 Rx+: 225/155
Dumbbells: MRx: 30/15, Rx: 40/25, Rx+: 50/35
– Conditioning Category: Threshold
– Deadlift: Loading should not exceed 60% of your 1RM deadlift.
– Burpee Pull-Up: Athletes are not required to dead hang before performing their pull-up. Jumping into the pull-up is allowed. Bar should be at least 6 inches above your reach.
– Dumbbell Thruster: Perform with 2 dumbbells. Athletes should be able to hold on for unbroken sets each round.
– Score: Rounds + Reps. If you finish the round of 6’s and get one rep in the round of 7’s. Your score is 6+1.
– Aim for unbroken sets of deadlifts up to the round of 6’s or beyond. When the thrusters begin to feel more challenging, that is when we may want to consider breaking the deadlifts.
– Find a steady pace on the burpee pull-ups and aim to eliminate as many extra steps as possible between reps.
– Try to hold on for unbroken sets of thrusters throughout.
Prep
With Light Weights:
5 Deadlifts
5 Burpee Pull-Ups
5 Dumbbell Thrusters
With Workout Weights:
3 Deadlifts
3 Burpee Pull-Ups
3 Dumbbell Thrusters
Modifications
DEADLIFTS
– Reduce Loading
– Sub Dumbbells
BURPEE PULL-UPS
– Burpees + Banded Pull-Ups
– Burpees Only
– Pull-Ups Only
DUMBBELL THRUSTERS
– Reduce Loading
– Single Dumbbell Thrusters
4 June 2022
CrossFit Evergreen – CrossFit
Shaky Jake + by the Rounds (Time)
– 1 min plank
then
10 rds of 10 reps each of:
– floor wipers 135/95
– 1/2 burpees
– V ups
– Flutter kicks
– Abmat sit ups
– floor wipers 135/95
Between each round do 1- 10 reps of:
– air squat
– squat jump(s)
– alternating side lunges (each side)
– forward split jump lunge (each leg)
Add a rep each round
then finish with 1 min plank
45 minute time cap
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