CrossFit Evergreen – CrossFit

“A fall into a ditch can make you wiser.” – Chinese Proverb

A fall into a ditch is a little embarrassing. On a physical level however, it’s pretty easy to recover from. Dust off, and carry on. A fall off a cliff however is… not so nice. Both are mistakes. But one is far more damaging than the other.

Rarely do we step off the cliff first. Before we approach that edge, chances are highly likely that we are going to fall into “ditches” several times along the way, acting as quiet, but real, warning signs. It becomes dangerous when these are ignored.

A cardinal rule of ours is to never waste our failures. These seemingly small mishaps are nature’s way of letting us know where to place our efforts. Where to learn from. But there’s a reason the quote above reads “can” make you wiser. It’s a choice to learn.

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Snatch Complex (5 Rounds for weight)

Snatch Complex

5 Sets For Load:

3-Position Power Snatch

3 Overhead Squats
– 3 Positions: High hang, hang, from the floor.

– Athlete’s choice on loading.

– Rest as needed between sets.

– Score: Enter all 5 weights. Overall score will be the sum total.

prep

Snatch Biased Barbell Warmup:

https://ctstorageprod.blob.core.windows.net/videos-movements/snatch-warmup.mp4

With An Empty Barbell:

1 Full Complex

Then…

Build to your first working set.

Mods

– Sub 4 Single Dumbbell Power Snatches + 2 Overhead Squats Each Arm

“Overwhelmed” (Time)

“Overwhelmed”

For Time:

1-2-3-4-5-6-7-8-9-10 Burpee Box Jump Overs

10-9-8-7-6-5-4-3-2-1 Overhead Squats

Box: Mrx: Step Overs 24/20, Rx: Jump Overs 24/20

Barbell: Mrx: 75/45, Rx: 95/65, Rx+: 115/85
– Conditioning Category: Sprinty Threshold

– Burpee Box Jump Overs: Burpees should face the box.

– Overhead Squats: Loading should not exceed 50% of your 1RM overhead squat. Barbell will come from the floor.

– Score: Time.

– Aim for unbroken sets of overhead squats.

– Pace the burpee box jump overs in a way that will allow you to get the overhead squats unbroken.

PREP

2 Rounds:

3 Burpees Box Jump Overs

3 Overhead Squats

MODIFICATIONS

BURPEE BOX JUMP OVERS

– Reduce Reps/Box Height

– Burpee Box Step-Overs

– Burpee To Target (6-inch)

OVERHEAD SQUATS

– Reduce Reps/Loading

– Sub Single Dumbbell

– Front Squats

CrossFit Evergreen – CrossFit

“If we did all the things we are capable of, we would literally astound ourselves.” – Thomas Edison

Sometimes we simply need to get out of our way. We are capable of so much more than we’ll ever know. What stops us – fear and doubt.

We have voices inside our head, trying to keep us safe. But waiting on the other side of that, is the absolute astonishment that Thomas Edison speaks about.

Many have the incorrect pre-disposition that this quote doesn’t apply to them. That they don’t have the natural talent, or the born ability, to reach greatness. But that thought, in and of itself, is the reason why they aren’t yet great. That thought alone will stop what truly creates greatness – passionate, unrelenting, hard work.

This quote applies not to somebody else, but you. Silence the voice that doubts, and put on the championship performance. As simple as that sounds, if we can do it, we’ll find what Edison writes about. We’ll stand in awe of what we are capable of.

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“Way To Go” (Time)

Optional Active Recovery

6 Rounds For Time

300 Meter Run

20 Kettlebell Twists

20 Kettlebell “Ukranian” Swings

15 Hip Extensions

15 WallBall M&M’s

Kettlebells: Mrx: 25/15, Rx: 35/25, Rx+: 53/35

Walballs: Mrx: 10/6, Rx: 14/10, Rx+: 20/14
Mods

300 METER RUN

– 400m Row

– 300m Ski

– 800m Bike

KETTLEBELLS

– Reduce Loading/Reps

– Sub Dumbbells

HIP EXTENSIONS

– Supermans

CrossFit Evergreen – CrossFit

“Challenges are what make life interesting and overcoming them is what makes life meaningful.” — Joshua J. Marine

Everyone faces adversity. Not everyone responds the same way.

In Carol Dweck’s “Mindset”, there are two types: A fixed mindset, and a growth mindset.

In a fixed mindset, an individual is trapped within their own perceived limitations. When someone else gets the promotion or the job, it just “wasn’t meant to be”. They blame the world, they blame the organization for having a bias, they blame the weather. It is a mentality that clings to excuses, versus solutions.

A growth mindset is one of extreme ownership. A world of continual self reflection. If something didn’t go as planned, what can I learn from this? What can I do better next time? The growth mindset welcomes the short-term pain, knowing that this will only make them better tomorrow. Instead of jumping to excuses, the growth mindset creates the solutions.

Change our mindset, and the world around us changes with it.

We will find adversity. It will be today, tomorrow, or sometime this week. How will we respond? Will we blame the world, our conditions, the weather? Or will we take the harder path, and find what we can do differently next time?

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Metcon (5 Rounds for weight)

Front Squat

5 Sets:

1 Front Squat @ 75-85% 1RM

– Percentages based off 1RM Front Squat.

– Rest as needed between sets.

– Score: Enter weights for each set.

PREP

Barbell Warmup:

https://ctstorageprod.blob.core.windows.net/videos-movements/barbell-warmup.mp4

Then…

5 x 40%

3-5 x 50%

2-3 x 60%

2-3 x 70%

Begin your 5 sets at your next weight jump.

MODIFICATION

– Sub Dumbbells

“Five Minute Major” (3 Rounds for reps)

“Five Minute Major”

AMRAP 5:

Buy-In: 100 Double Unders

Max Rounds With Time Remaining:

12 Toes to Bar

12 Dumbbell Front Squats

[Rest 5 Minutes]

AMRAP 5:

Buy-In: 100 Double Unders

Max Rounds With Time Remaining:

9 Toes to Bar

9 Dumbbell Thrusters

[Rest 5 Minutes]

AMRAP 5:

Buy-In: 100 Double Unders

Max Rounds With Time Remaining:

6 Toes to Bar

6 Dumbbell Clusters

Mrx: 30/15, Rx: 40/25, Rx+: 50/35
– Conditioning Category: High Threshold

– Flow: Begin each AMRAP with 100 double unders. In the remaining time, complete as many rounds and reps of toes to bar and dumbbell reps as possible.

– Double Unders: Performed in 2:00 or less.

– Toes To Bar: Performed in sets of 3 or more.

– Dumbbell Reps: Performed with 2 dumbbells in 1-2 sets.

– Cluster: This is a “squat clean thruster” meaning that the front heads of the dumbbells must touch the floor each rep before performing each squat clean thruster.

– Score: Enter rounds + reps for each AMRAP. This does not include the double under buy-in.

– If you are proficient at double unders, let’s aim for unbroken sets of 100 to begin each AMRAP. If double unders tend to tire you out quickly, let’s plan for at least 1 break at halfway.

– Let’s shoot for quick sets of toes to bar. We want to go big on the dumbbell movements so let’s break the toes to bar, if needed, to be able to hold onto the dumbbells.

– Aim for unbroken sets on the dumbbells.

– Expect to spend between 1-2 minutes on the jump rope and  about 3-4 minutes on the other movements. A good goal is to aim for 2 rounds in each AMRAP.

– Aim to meet or beat your previous score in each AMRAP with the first AMRAP being the one where you set the expectation.

PREP

20 Single Unders

20 Double Unders

10 Scap Retractions

10 Kip Swings

5 Knees To Chest

5 Toes To Bar

With Light Dumbbells:

5 Front Squats

5 Thrusters

5 Clusters

With Workout Weight Dumbbells:

5 Front Squats

5 Thrusters

5 Clusters

Practice Round:

20 Double Unders

5 Toes To Bar

5 Front Squats

5 Thrusters

5 Clusters

MODS

DOUBLE UNDERS

– Reduce Reps

– 150 Single Unders

– 2:00 Practice

TOES TO BAR

– Reduce Reps

– Knees To Chest

– 1.5x Sit-Ups

DUMBBELL MOVEMENTS

– Reduce Reps/Loading

– Sub Barbell 95 / 65 lb

CrossFit Evergreen – CrossFit

“The most important decision we make is whether we believe we live in a friendly or hostile universe.” – Albert Einstein

We don’t get what we want.
We get what we expect.

The world will treat us the way we expect to be treated. If we believe it’s “dog eat dog”, and “every man for himself”, then we are doomed to believe so. The lens we’ll see through will be of defensiveness, comparison, and general hostility… even when it’s not even there to begin with.

But the opposite can also be true.
Our expectations become our realities.
It’s not good enough to want it. We have to believe it.

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“Ergalicious” (Time)

“Ergalicious”

10 Rounds For Time:

250 Meter Row

500 Meter Bike Erg

Rest 1 Minute Between Rounds.
– Conditioning Category: Threshold

– Row: Performed in about 1:00 each round.

– Bike: Performed in about 1:00 each round.

– Score: Total time including rest.

– We want to aim for hard efforts here across all rounds and on both machines.

– We need to be mindful though that the row is directly going to affect the bike so we need to be sure to leave some gas in the tank for the bike.

– Aim to complete each round within 10 seconds of your initial round.

PREP

@Easy Pace:

250m Row

500m Bike

@Workout Pace:

250m Row

500m Bike

MODIFICATIONS

250 METER ROW

– 200m Ski

– 500m Bike

– 200m Run

– 150m Air Run

500 METER BIKE

– 250m Row

– 200m Ski

– 200m Run

– 150m Air Run

Focus Work (No Measure)

Focus Work [OPTIONAL]

Pick 1-2 Movements To Practice For 10-15 Minutes

A) Handstand Push-Ups (Any Style)

B) GHD

C) Handstand Walk/Wall Walks

D) Pistols

E) Double Unders

F) Bench Press
– Opportunity to practice some high skill movements and/or get touches on things you want to work on.

– Mark completed if/when finished.

CrossFit Evergreen – CrossFit

Happy 80th Birthday Dan Lincoln! You have been an amazing part of our Crossfit family for years now and an integral part of our lives. This WOD is for you…with love!
A few quotes that remind us of you…
“Do what you can, with what you have, where you are.”

“Believe you can and you’re halfway there.”

“It is hard to fail, but it is worse never to have tried to succeed.”

“Character, in the long run, is the decisive factor in the life of an individual and of nations alike.”

“Speak softly and carry a big stick; you will go far.”
-Theodore Roosevelt

Thank you for your service. Thank you for your friendship. Thank you for your support and “can do” atttitude at 6am!
Stronger together!

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“Do It Like Dan-Bad A** At 80” (Time)

Do It Like Dan-Bad A** At 80!!

300m Run

20 Strict Pull Ups

40 Hang Power Cleans

60 Dead Lifts

80 Push Ups (80 GOOD Push Ups for Dan!)

300m Run

MRx: 115/65, Rx: 135/85, Rx+: 155/105
– Conditioning Category: Grind

– Barbell: Loading should not exceed 70% of 1RM Clean and Jerk. Each movement should be able to be completed in 5:00 or less.

– Score: Time

– Small quick sets on pull ups

– Let’s break the deads more than we think since we will need our grip for the hang power cleans and pull ups.

– Aim for sets of 10 or more on the deadlifts and 5 or more on the hang power cleans and push ups.

– To complete the deads in 5 minutes, you’ll need to complete 12 on the minute.

– To complete the hang power cleans in 5 minutes, you’ll need to complete 9 on the minute.

-You may partition these movements.

Focus Work (Optional) (No Measure)

Focus Work [OPTIONAL]

Pick 1-2 Movements To Practice For 10-15 Minutes

A) Handstand Push-Ups (Any Style)

B) Rope Climbs (Any Style)

C) Handstand Walk/Wall Walks

D) Ring/Bar Muscle-Ups

E) Double Unders

F) Any Odd Object Movement
– Opportunity to practice some high skill movements and/or get touches on things you want to work on.

– Mark completed if/when finished.

CrossFit Evergreen – CrossFit

Happy 80th Birthday Dan Lincoln! You have been an amazing part of our Crossfit family for years now and an integral part of our lives. This WOD is for you…with love!
A few quotes that remind us of you…
“Do what you can, with what you have, where you are.”

“Believe you can and you’re halfway there.”

“It is hard to fail, but it is worse never to have tried to succeed.”

“Character, in the long run, is the decisive factor in the life of an individual and of nations alike.”

“Speak softly and carry a big stick; you will go far.”
-Theodore Roosevelt

Thank you for your service. Thank you for you friendship. Thank you for your support and “can do it” atttitude at 6am!
Stronger together!

View Public Whiteboard

“Do It Like Dan-Bad A** At 80” (Time)

Do It Like Dan-Bad A** At 80!!

300m Run

20 Pull Ups

40 Hang Power Cleans

60 Dead Lifts

80 Push Ups (80 GOOD Push Ups for Dan!)

300m Run

MRx: 115/65, Rx: 135/85, Rx+: 155/105
– Conditioning Category: Grind

– Barbell: Loading should not exceed 70% of 1RM Clean and Jerk. Each movement should be able to be completed in 5:00 or less.

– Score: Time

– Small quick sets on pull ups

– Let’s break the deads more than we think since we will need our grip for the hang power cleans and pull ups.

– Aim for sets of 10 or more on the deadlifts and 5 or more on the hang power cleans and push ups.

– To complete the deads in 5 minutes, you’ll need to complete 12 on the minute.

– To complete the hang power cleans in 5 minutes, you’ll need to complete 9 on the minute.

-You may partition these movements.

Focus Work (Optional) (No Measure)

Focus Work [OPTIONAL]

Pick 1-2 Movements To Practice For 10-15 Minutes

A) Handstand Push-Ups (Any Style)

B) Rope Climbs (Any Style)

C) Handstand Walk/Wall Walks

D) Ring/Bar Muscle-Ups

E) Double Unders

F) Any Odd Object Movement
– Opportunity to practice some high skill movements and/or get touches on things you want to work on.

– Mark completed if/when finished.