06/03/2022
CrossFit Evergreen – CrossFit
“Nothing great was ever achieved without enthusiasm.” – Ralph Waldo Emerson
There is a difference between one who is “there”, and one who is “being there”.
Many of us here are parents. You would understand more than most how being present is everything. A parent can go to their kids’ soccer game, and sit in the stands on their phone, awaiting the end. Or they can go to the game, and passionately be there. Not by yelling or cheering, but by intently wanting to be there. One is “just there”. The other is “being there”.
We can go on a family vacation because, “it’s what families do once a year”, or we can go on a family vacation because we want to spend more time with each other without the distractions of our daily lives. From the outside looking in, it may or may not be as visibly obvious as the effects it leaves.
The obvious application here is in our training. If we were to go through the motions in “Fran” (21-15-9 Thruster/Pull-Up), with a relaxed, 15:00 completion time… there is very little benefit.
The less obvious is our daily encounters outside the gym. Where we may be going through the motions.Is it a lack-luster goodbye to our significant other before leaving for work? Is it greeting an employee with a “How are you?” even though we don’t mean it?
It’s okay to discover these in our daily lives. They happen, as we become comfortable in a routine. Doesn’t mean they should stay that way.
Bench Press (5 Rounds for weight)
Bench Press
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.
Prep
With An Empty Barbell:
10 Bench Presses
Loading Up:
– Perform at least 3 warmup sets before your first working set.
Modifications
– Sub Dumbbells
“Cement Shoes” (7 Rounds for reps)
“Cement Shoes”
On the 3:00 x 7 Rounds:
400 Meter Run
1 Unbroken Set of Toes to Bar
*Score: Enter 7 Sets Of Toes To Bar Reps. Overall Score Is Total Reps.
– Conditioning Category: Threshold
– Run: Performed in 1:30-2:15.
– Toes To Bar: As soon as you come off the bar, the set is complete. Athletes should be able to complete at least 5 reps per round. Modify if needed.
– Aim to run your 400m in the same time each round.
– Pick a goal number of toes to bar reps you’d like to complete per round. This range is likely somewhere between 5-15 reps for most athletes.
Practice Round:
200m Run
3 Toes To Bar
Modifications
400 METER RUN
– 500m Row
– 400m Ski
– 1000m Bike
– 300m Air Run
TOES TO BAR
– Toes To As High As You Can
– Knees To Chest
– Weighted Sit-Ups
06/02/2022
CrossFit Evergreen – CrossFit
“The only thing that is different about me, is that I’m not afraid to die on a treadmill.” – Will Smith
It’s not about the treadmill.
It’s what the treadmill stands for.
Will Smith is not a competitive athlete. If he runs 2, 3, 10 miles… he’s still probably going to be highly successful in his career.
Probably.
But that’s not why he is, who he is. Not defined by what he’s doing, but instead by how he is doing it.
Full heart, full commitment, full effort. Wherever we go.
Double Tabata (AMRAP – Reps)
4 Rounds
Double Tabata (:40/:20)
V-ups
Mtn Climbers
Flutter Kicks
Knee-ins
Wall Sit
Mobility
Spend :30-1:00 working each stretch or mobility
Cat/Cow
Wrist/forearm Stretches
Frog Stretch
Banded Hamstring
Front Rack Stretch
Lacrosse ball work on glutes, hip flexors, shoulders, thoracic area.
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06/01/2022
CrossFit Evergreen – CrossFit
“True happiness is to enjoy the present, without anxious dependence of the future” – Seneca
How often do we rush to the finish line?
Immediately turning to the next, only to rush once again?
The aim is not to ignore the future. Yet when we spend so much time working for the future, we by default ignore the present. Until… it has become the past. All of this can sound mindlessly simple – and it is. Yet we often become so frantically busy planning for the future, that we actually miss living in this moment.
Happiness is delivered in many forms, with the most important being… present enjoyment of the moment. Happiness has all that it wants. Wherever we go today, go with everything we got.
5 sets of 5 (5 Rounds for weight)
Front 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.
Prep
Barbell Warmup:
https://ctstorageprod.blob.core.windows.net/videos-movements/barbell-warmup.mp4
With An Empty Barbell:
10 Front Squats
Loading Up:
– Perform at least 3 warmup sets before your first working set.
– Sub Dumbbells
“Spindrift” (AMRAP – Rounds and Reps)
“Spindrift”
AMRAP 18:
500 Meter Row
30 Push Press
100 Double Unders
500 Meter Row
30 Front Squats
100 Double Unders
500 Meter Row
30 Thrusters
100 Double Unders
*Barbell: Mrx: 75/45, Rx: 85/55, Rx+: 95 / 65 lb
*Score: Rounds + Reps
– Conditioning Category: Threshold
– Row: Completed in 1:45-2:30.
– Push Press: Completed in sets of 10 or more in 1:00-2:00.
– Double Unders: Completed in 1:00-1:30.
– Front Squats: Completed in sets of 10 or more in 1:00-2:00.
– Thrusters: Completed in sets of 10 or more in 1:00-2:00.
– Loading: Barbell should not exceed 40% of your 1RM jerk. Using the jerk as a reference instead of push press here as most athletes know their jerk PR.
– Pace the row in a way that allows you to push for big sets on the barbell and double unders.
– Aim for 2-3 sets on all the barbell movements. Reps do not need to be fast. Keep these controlled and find a rhythm with your breathing.
– Aim for 1-4 sets on the double unders. If you know that these tend to tire you out quickly, let’s break early and often.
Prep
Practice Round:
100 Meter Row
5 Push Press
10 Double Unders
100 Meter Row
5 Front Squats
10 Double Unders
100 Meter Row
5 Thrusters
10 Double Unders
Modifications
500 METER ROW
– Reduce Distance
– 400m Ski
– 1000m Bike
– 400m Run
– 300m Air Run
BARBELL MOVEMENTS
– Reduce Loading/Reps
– Sub Dumbbells
100 DOUBLE UNDERS
– Reduce Reps
– 1:30 Practice
– 150 Single Unders
05/31/2022
CrossFit Evergreen – CrossFit
“Leadership is not about being in charge. Leadership is about taking care of those in your charge.” – Simon Sinek
What defines a leader? Is it promotion, titles, or status? We realize that is not the case.
We’ve all met others at some point in our lives that were, title wise, on an identical level. Both were students in school, teammates on a sports team, or co-workers in a job. Yet something sets them apart. We don’t remember them for what they said or did, but instead, for how they made us feel.
There’s a line that’s been said a million times over.
“Why did you do it?”
“Because he (or she) would have done it for me”.
True leadership is not a title.
Power Clean Complex (Weight)
Power Clean
Unbroken Sets For Load:
15-12-9 Power Cleans
Rest As Needed Between Sets.
– Cleans must be performed touch and go.
– The score is total load here so athletes can choose their loading based off of what will maximize their score.
– Athletes are allowed 3 attempts max of each touch and go set.
– Score: Enter heaviest loading for each set.
Prep
Barbell Warmup:
https://ctstorageprod.blob.core.windows.net/videos-movements/barbell-warmup.mp4
With An Empty Barbell:
3 High Hang Power Cleans
3 Hang Power Cleans
3 Power Cleans
Loading Up:
– Perform 5-7 power cleans at 1-2 light weights before first attempt at 15 touch and go.
– The set of 15 reps will likely be around 40-50% of your 1RM power clean.
Modifications
– Sub Dumbbells
“Aftershock” (Time)
“Aftershock”
5 Rounds For Time:
1,000 Meter Bike
12 Deadlifts
21 Weighted Ab-Mat Sit Ups
BB-Mrx: 135/95, Rx: 155/115, Rx+: 185/135
AbMat Weight-Mrx: 25/15, Rx: 35/25, Rx+: 45/35
– Conditioning Category: Threshold
– Bike: Any bike can be used. All bikes are considered Rx as long as 1,000m are completed. This should take about 2:00 per round.
– Deadlifts: Loading should not exceed 60% of your 1RM deadlift. Reps should be completed in less than 1:00.
– ABMAT: Reps should completed in less than 1:30.
– Score: Time
– Aim for a hard but sustainable pace on the bike.
– Aim for 1-2 sets on the deadlifts.
– Move at a steady pace on the ABMAT.
Prep
1 Round:
200m Bike
6 Deadlifts
12 Ab Mat Sit-Ups
Modifications
1,000 METER BIKE
– Reduce Distance
– 500m Row
– 400m Run
– 400m Ski
DEADLIFT
– Reduce Weight
ABMAT SIT-UP
– Less or no weight
05/30/2022
CrossFit Evergreen – CrossFit
“No person was ever honored for what he received. Honor has been the reward for what he gave.”
-Calvin Coolidge
“Heroes never die. They live on forever in the hearts and minds of those who would follow in their footsteps.”
– Emily Porter
“Patriotism is not short, frenzied outbursts of emotion, but the tranquil and steady dedication of a lifetime.”
-Adlai Stevenson
Murph (Time)
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
5/29/2022
CrossFit Evergreen – CrossFit
HeCoStixFun (AMRAP – Reps)
With a 45 minute time cap, and every 5 minutes a 100m run/50m walk do:
– run/walk 100m/50m
– then begin throwing the stick to your partner (8′ minimum distance)
– every 5 minutes run/walk 100m/50m
SCORING:
– 1 point for good catch tossed like a Frisbee
– 2 points when tossed over or underhand like a ball
– add 1 point to the score for every 4′ past 8′
– 1 point for a slow spinning throw and catch
– 2 points for a faster spinning throw and catch
EX: a slow Frisbee throw and catch = 2 points at 8′
EX: a fast ball throw and catch = 4 points at 8′
PENALTIES:
– a missed catch – 2 air squats
– wrong color catch – 2 push ups
– This is a hand and eye coordination and reaction speed drill.
– thrower calls the color to catch
– hold the center core to reduce spin or make catching easier (1 point for successful catch)
– hold at the grip end to create faster rotation and increase difficulty (2 points for successful catch)
– the higher the throw the slower the rotation (supposedly)
– throw it in one of two ways: sideways (like a Frisbee – 1 point if caught) or overhand (like a ball – 2 points if caught)
– for every 4 feet past 8′ add another point for a successful catch
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