05/27/2022
CrossFit Evergreen – CrossFit
“When we are closed to ideas, what we hear is criticism. When we are open to criticism, what we get is advice.” – Simon Sinek
Our immediate temptation when we receive feedback can be to defend. And often, this defense can be so strong, that it deafens us to any potential upside. We literally close it off, not because the actual information isn’t useful… but because we allowed our emotions to get in the way.
Next time we receive feedback, let’s listen. As obvious as that sounds, there will be a temptation to start to formulate a response, a justification, or an argument. If we are doing that, we aren’t listening.
Strip away the emotion, recognizing that someone has stopped their day to provide us with thoughts that could only make us better.
Deadlift 5 (5 Rounds for weight)
Deadlift
For Total Load:
5 Sets of 5
– 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.
Movement Focus
https://ctstorageprod.blob.core.windows.net/videos-movements/deadlifts.mp4
Prep
– Perform 3-5 sets of 2-3 reps building to first working set.
Modifications
– Sub Dumbbells
“Autobot” (AMRAP – Rounds and Reps)
“Autobot”
AMRAP 18:
9 Deadlifts
60 Double Unders
30 Wallballs
*Score: Rounds + Reps
BB-MRx: 185/105, Rx: 205/135, Rx+: 225/155
MRx: 14/12, Rx & Rx+: 20/14
– Conditioning Category: Threshold
– Deadlifts: Performed in less than 30s. Loading should not exceed 65% of your 1RM deadlift.
– Double Unders: Performed in less than 1:30.
– Wallballs: Performed in less than 1:30.
– Aim to complete the deadlifts in 1-2 sets.
– Breathe on the double unders. Aim to complete them in 1-2 sets.
– Shoot for 1-3 sets on the wallballs each round.
– We don’t need to move “fast” on any movement. The main goal here is just to keep moving.
Prep
1st Practice Round:
5 Deadlifts @ Light Weight
10 Double Unders
15 Wallballs @ Light Weight
2nd Practice Round:
5 Deadlifts @ Workout Weight
10 Double Unders
15 Wallballs @ Workout Weight
Modifications
DEADLIFTS
– Reduce Loading/Reps
– Sub Dumbbells
DOUBLE UNDERS
– Reduce Reps
– 90 Single Unders
– 1:30 Practice
WALLBALLS
– Reduce Reps/Loading/Target Height
– Single Dumbbell Thrusters
05/26/2022
CrossFit Evergreen – CrossFit
“When you have one foot in the past, and one in the future, you piss on the present.” – Dan Harris
It’s fun to think about the future, and it’s easy to dwell on the past.
What is more challenging is to put the thought power into the present – what is directly in front of us. Right now.
Nothing is insignificant. From the most subtle acts at home between family members, to the minor conversation at work. We never know when it’s our last moment.
It’s less of a morbid thought, and more of a recognition of how fast our lives can be. When everything becomes significant, nothing is more important than right now.
“When Eva Met Lynn” (AMRAP – Reps)
Option A: Active Recovery WOD
“When Eva Met Lynne”
5 Rounds For Reps:
800 Meter Run
30 Kettlebell Swings
Max Unbroken Bench Press
Time Cap: 38 Minutes
KB-Mrx: 25/15, Rx: 35/25, Rx+: 53/35
BB-Mrx: 95/55, Rx: 115/75, Rx+: 135/95
– Long, sweaty grind for our active recovery day.
– Flow: Run 800m, perform 30 American KBS, complete as many bench presses as possible. As soon as you rack the bar, the set is complete and you’ll head back out for your next 800m run.
– Bench: Do NOT go to failure here. Stop when you have 2-3 reps left in the tank. If you do not have a spotter, avoid putting collars on the bar so you can safely dump the weights if needed.
– Score: Total Bench Press Reps. Record your time in you notes.
With Light KB & BB:
100 Meter Run
5 Kettlebell Swings
10 Empty Barbell Bench Presses
With Light KB & BB:
100 Meter Run
5 Kettlebell Swings
5 Bench Presses
With Workout Weight KB & BB:
100 Meter Run
5 Kettlebell Swings
5 Bench Presses
800 METER RUN
– 1000m Row
– 800m Ski
– 2000m Bike
– 600m Air Run
KETTLEBELL SWINGS
– Reduce Loading/Reps
– Sub Single Dumbbell Hang Power Snatches
MAX UNBROKEN BENCH
– Reduce Loading
– Fix The Reps (7 -10 Reps Per Round)
– Sub Dumbbells
05/25/2022
CrossFit Evergreen – CrossFit
“Reasons > Goals”
Let’s imagine Jane is overweight, and is set on a new goal. To lose 30 pounds this year. Despite being a good, measurable, does it really mean anything to her? Does it get her out of bed in the morning? We can all agree, there’s something missing. As good as a goal is, in order for it to truly do anything for us, there must be a specific, defined, and real reason behind it.
Let’s now imagine Jane wants to lose 30 pounds, but not for herself. It’s for her two teenage daughters. Jane’s entire family has historically battled with obesity. One might say “it’s hereditary”… and that Jane and her kids are destined to be that way.
Except, Jane has decided to have none of that bullshit. By losing the weight, she’s going to prove to her daughters that they can be whoever they want to be as long as they put in the work. Given her family’s poor track record with health, no relative of hers has lived past 85. Jane plans to lead the way in changing that, and wants to see her daughters, and her daughters’ daughters, grow to be fit and healthy.
Goals don’t get us out of bed in the morning. Reasons do. What’s yours?
Split Jerk
Split Jerk
Build to Heavy Single
– Barbell can be taken from a rack or blocks.
– This will be retested later in this cycle.
– Score: Heaviest Split Jerk
Movement Focus
https://ctstorageprod.blob.core.windows.net/videos-movements/split-jerk.mp4
PREP
Barbell Warmup:
https://ctstorageprod.blob.core.windows.net/videos-movements/barbell-warmup.mp4
With An Empty Barbell:
3 Strict Presses
3 Push Presses
3 Split Jerks
Loading Up:
1-2 x 40%
1-2 x 50%
1-2 x 60%
1-2 x 70%
1 x 80%
…Keep building with small jumps to your heavy single for the day.
“Less Is More” (Time)
“Less is More”
10 Rounds For Time [20 Minute Cap]:
500 Meter Bike Erg
30ft. Dumbbell Walking Lunge
10-1 Dumbbell Shoulder to Overhead
*Dumbbells: Mrx: 30/15, Rx: 40/25, Rx+: 50/35
*Score: Time (Add 1s For Every Missed Rep If Capped)
*100m = 1 Rep
– Conditioning Category: Threshold
– Bike: Completed in under 1:15.
– Dumbbell Lunge: Performed with 2 dumbbells in the hang position. Completed in under 1 minute.
– Dumbbell Shoulder To Overhead: Reps decrease each round. Round 1 is 10 reps, round 2 is 9 reps, and so on. Perform with 2 dumbbells. Completed in under 30 seconds.
– Hard effort on the bike that can be maintained each round. For most athletes, this is right around a 2:00/1000m pace.
– Aim for unbroken lunge efforts. Make quick work of these.
– Push presses are typically the easiest (positionally) for most athletes. These are also the fastest variation (in comparison to push jerks). See if you can get each round of shoulders to overhead unbroken. Use the legs as much as you can when the arms get tired.
PREP
200m Bike
10 Light Dumbbell Lunge Steps
5 Light Dumbbell Shoulder To Overhead
100m Bike
6 Workout Dumbbell Lunge Steps
3 Workout Dumbbell Shoulder To Overhead
MODIFICATIONS
500 METER BIKE
– Reduce Distance
– 250m Row
– 200m Ski
– 200m Run
– 150m Air Run
30 FT. DUMBBELL LUNGE
– Reduce Loading
– 10 Reverse Lunges
DUMBBELL SHOULDER TO OVERHEAD
– Reduce Loading
05/24/2022
CrossFit Evergreen – CrossFit
“Never confuse movement with action.” – Ernest Hemingway
We’ve all had that friend who is constantly busy. Always flying a million miles an hour, but… in all directions at once. And in turn, they find themselves in the same place a year later.
We don’t want to just “move” through life, just like how we don’t want to “exercise”. We *train*. And we train, because our reps have a purpose behind them. There’s something we’re building towards that specific, defined, and real. We know which direction we are going.
Let’s take that same discipline we have with our training outside the gym walls. Are there areas of life where we feel like we may be going through the motions? How can we refine them?
Pull-ups
Strict Pull-Ups
2:00 or less to complete
1 Set:
Max Unbroken Strict Pull-Ups
– You can hang as long as you want between reps but the set is complete as soon as you come off the bar.
– This is something we will retest later on in this cycle.
– Score: Reps
PREP!!
10 Scap Retractions
10 Kip Swings
1-3 Strict Pull-Ups
MODIFICATIONS
– Banded Strict Pull-Ups
Power Snatch Cycling (3 Rounds for weight)
Power Snatch Cycling
Unbroken Sets For Load:
15-12-9 Power Snatches
Rest As Needed Between Sets.
12:00 minutes to complete
score heaviest weight at 15-12 and 9 reps for on sume total weight.
– The goal is to lift the most amount of weight possible for each unbroken set.
– You are allowed multiple attempts at each set of unbroken snatches.
– Reps must be completed touch and go for each set. No stops on the floor. Pausing in the hang or overhead is okay.
– Score: Enter heaviest 15, 12, and 9 unbroken snatches. Overall score will be sum total.
PREP
Snatch Biased Barbell Warmup:
https://ctstorageprod.blob.core.windows.net/videos-movements/snatch-warmup.mp4
With Empty Barbell:
3 High Hang Power Snatches
3 Hang Power Snatches
3 Power Snatches
Loading Up:
– Start with 7-8 reps at 40-50% of 1RM
– Build from there in sets of 5-7 reps until you feel like you are ready to go for your set of 15.
“Ice Box” (AMRAP – Rounds and Reps)
“Ice Box”
AMRAP 25:
7 Box Jump Overs
7 Pull-ups
7 Power Snatches
Every 5 Minutes [Starting at 0:00]:
400 Meter Run
Box: Mrx: Step overs(24/20)
Rx: Jump Overs (24/20)
BB Mrx: 65/45, Rx: 75/55
*Score: Rounds + Reps (Do Not Include Run)
– Conditioning Category: Threshold
– Box Jump Overs: Performed in less than 30 seconds.
– Pull-Ups: Performed in 1-2 sets and in less than 30 seconds. Can be strict or kipping.
– Power Snatches: Performed in unbroken sets in less than 30s.
– When athletes return from their run, they will pick up where they left off in the AMRAP.
– Let’s make the first priority to complete the power snatches in unbroken sets.
– Catch your breath on the box jump overs. Stepping down will be helpful here.
– Complete the pull-ups in 1-2 sets. This workout will get grippy so breaking once here might not be a bad idea.
– We want a solid effort on the run but not at the expense of our other movements. We can aim for a 1:45-2:00 pace on these 400’s.
PREP
200m Run
3 Box Jump Overs
3 Pull-Ups
3 Power Snatches
MODIFICATIONS
BOX JUMP OVERS
– Reduce Reps/Box Height
– Box Step-Overs
– 14 Squat Jumps
PULL-UPS
– Reduce Reps
– Banded
– Ring Rows
– Alternating Dumbbell Plank Rows
POWER SNATCHES
– Reduce Reps/Loading
– Sub Single Dumbbell
– Kettlebell Swings
400 METER RUN
– Reduce Distance
– 500m Row
– 400m Ski
– 1000m Bike
– 300m Air Run
05/23/2022
CrossFit Evergreen – CrossFit
“As for me, all I know is that I know nothing.” – Socrates
A core belief of ours is to “always be a student”. Regardless of age, experience, accomplishments… There is always so much to learn. And if we retain this mindset, it allows us to keep our eyes open for the next improvement.
Let’s draw two themes from this: One is that everyone is a teacher. We can learn from every interaction, if only we look for it. Two, that we should challenge our assumptions. When we believe we have things figured out, have we truly seen it from all angles? It’s ever easy to become a “victim of the landscape”, falling complacent simply because we’ve done something so many times before. It’s working perhaps, but, could it be better?
Always open-minded, eager to learn. Always a student.
Squat Clean
Squat Clean
Build to Heavy Single
– This is a lift we will retest later in this cycle.
– Score: Enter heaviest successful lift.
Prep
Barbell Warmup:
https://ctstorageprod.blob.core.windows.net/videos-movements/barbell-warmup.mp4
With An Empty Barbell:
3 High Hang Squat Cleans
3 Hang Squat Cleans
3 Squat Cleans
Loading Up:
2-3 x 40%
2-3 x 50%
1-2 x 60%
1-2 x 70%
1 x 80%
…Keep building with small jumps to your heavy single for the day.
“Body Language” (AMRAP – Rounds and Reps)
“Body Language”
AMRAP 20:
20 Calorie Row
30 Push-ups
40 Sit-ups
50 Air Squats
*Score: Rounds + Reps
– Conditioning Category: Threshold
– Row: Completed in 1-2 minutes.
– Push-Ups: Completed in 1-2 minutes.
– Sit-Ups: Completed in 1-2 minutes.
– Air Squats: Completed in 1-2 minutes.
– The stopping point in this workout for most athletes is going to be the push-ups. We can plan our pacing around this movement.
– Let’s aim for a steady pace on the sit-ups and air squats. These do not need to be fast but we should try to just stay moving.
– Push the row pace a bit but let’s back off that pace for the last 3-5 calories to prepare for the push-ups.
– Some potential break up strategies for the push-ups are 20-10, 12-10-8, 8-8-7-7, 6’s, or 5’s. Choose the strategy that allows for the quickest breaks.
Prep
5 Calorie Row
5 Push-Ups
5 Sit-Ups
5 Air Squats
Modifications
20 CALORIE ROW
– Reduce Cals
– 20 Cal Bike Erg
– 15 Cal Ski, Assault or Echo Bike, or Air Run
– 20 x 10m Shuttle Runs
– 300m Run
PUSH-UPS
– Reduce Reps
– Elevate Hands
SIT-UPS
– Reduce Reps
AIR SQUATS
– Reduce Reps
5/21/2022
CrossFit Evergreen – CrossFit
No crazy WOD today. If you can make it in we are doing an old favorite stand-by!
“The Villainous 45 lb bar upper body workout” (2 Rounds for reps)
Perform in order:
1) bench press 200+/100+ goals – no racking, but can rest briefly.
2) bent over row 60+/35+ – brace forehead on rig or wall; bring to upper & lower abs
3) standing overhead press – strict; 50+
4) upright row – thumbs touching, 50+
5) triceps extension – standing or lying, 50+
6) biceps curl – no bouncing, 50+
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