5/7/2022 Partner WOD
CrossFit Evergreen – CrossFit
What isn’t sore? (Time)
In teams of 2, go through the list twice, do:
– calf raises
– Bulgarian split squats
– front/side delt raises
– rear delt raises
– sledge hammer strikes
1st person runs, the other one works, then switch.
Do this for all 5 movements on the list two times
– pick your own weights
– total reps will be scored in the comment section
– Rx+ = weighted movements
05/06/2022
CrossFit Evergreen – CrossFit
“Patience is not the virtue. Discipline is.”
Discipline is not a term reserved for the military or martial arts. Where patience is our anchor in the storm, it is our discipline that pushes us forward.
Discipline to our commitments, regardless of how large or seemingly small.
Discipline to our values, staying true to ourselves in both our best and worst moments.
Discipline to the details, when there’s every reason to “let this one slide”.
Patience is a subset of a deeper practice.
That of discipline.
Bring Sally up (No Measure)
Squats to a box or ball
Use the song by Moby
Squat Snatch Complex (Weight)
Squat Snatch Complex
6-8 Sets:
1 Snatch Balance + 1 Squat Snatch
Performed @ 75-90% 1RM Squat Snatch
– Athlete’s choice on number of sets here.
– Barbell can come from a rack, just be sure to back up far enough away from the rack so that you have enough room to squat snatch safely after the snatch balance.
– Feel free to drop the bar after your snatch balance, then set up for your squat snatch. No longer than 15s should pass between the snatch balance and the squat snatch.
– Score: Enter your heaviest lift.
Prep
– Perform 3-5 warmup sets to 75%
“Less and Less (Time)
“Less & Less”
3 Rounds:
10 Snatches MRx:75/45, Rx:85/55, Rx+: 95/65
12 Bar-Facing Burpees
Directly Into…
2 Rounds:
10 Snatches MRx:85/55, Rx:95/65, Rx+:115/85
12 Bar-Facing Burpees
Directly Into…
1 Rounds:
10 Snatches MRx:95/65, Rx:105/75, Rx+:135/95
12 Bar-Facing Burpees
– Conditioning Category: Grindy Threshold
– Snatches: Use 1 barbell and switch out the weights as you go. These can be squat or power snatches. Loading on the final barbell should not exceed 70% of your 1RM snatch.
– Bar-Facing Burpees: Performed in less than 1:30 each round. You do not need a two foot take off but you must JUMP over the bar, not step.
– Score: Total Time
– Aim for 1-2 sets of snatches each round at the first weight.
– Aim for 2-3 sets or drop right to singles at the second weight.
– Aim for 2-3 sets or singles at the last weight.
– Pace the burpees in a way that will allow you to go for big sets on the barbell.
– Catch your breath while you change out your weights.
– Have the “just start” mentality when it comes to transitioning from movement to movement. Get started on the next movement as quickly as you can.
Prep
3 Snatches @ First Weight
3 Bar-Facing Burpees
3 Snatches @ Second Weight
3 Bar-Facing Burpees
3 Snatches @ Third Weight
3 Bar-Facing Burpees
Modifications
SNATCHES
– Reduce Loading/Reps
– Sub Single Dumbbell
BAR-FACING BURPEES
– Reduce Reps
– Lateral Barbell Burpees
– Burpees To Target
05/05/2022
CrossFit Evergreen – CrossFit
“If you put limits on everything you do – physical or anything else – it will spread into your work and your life. There are no limits, only plateaus, and we must go beyond them.” – Bruce Lee
Bruce Lee was involved in a horrific motorcycle accident when he was younger. He was told he would never be able to walk again.
So he was left to make a choice. To believe that his life was limited, where the self-fulfilling prophecy would follow. Or, to choose to believe that there truly are no limits. That there are only the ones we impose on ourselves.
Bruce made his choice. He chose to believe in cause and effect, and he put in the work. When times got hard, he got harder. When he reached a plateau, he recognized it for what it was. Not a limit, but the next challenge. And he found a way to overcome it.
Bruce made his choice.
When we reach our next challenge, what will be ours?
Will we see it as our limit, or the next plateau to go beyond?
Run Around (Time)
5 Rounds For Time:
400m Run
30 AbMat Sit-ups
20 “Ukranian” Kettlebell Swings
10 Kettlebell Reverse Lunges
MRx: 25/15, Rx: 35/25, Rx+: 53/35
– Long, sweaty active recovery workout.
– We should either complete this workout, swim, or rest completely today. Listen to your body and do what feels right for you!
– Hold a single kettlebell “goblet style” for the lunges. 5 each leg. (10 total per round)
– Score: Time
Prep
300m Run
5 Sit-Ups
4 Russian KBS
4 KB Lunge
Modifications
400m Run
– 30/24 Cal Bike Erg
– 400m Ski
– 500m Row
RUSSIAN KETTLEBELL SWINGS
– Reduce Loading
– Single Arm Dumbbell Russian Swings
KETTLEBELL REVERSE LUNGE
– Reduce Loading
– Sub Dumbbell
Mobility
Front Rack on Box
Shoulder to Floor
Cat/Cow with Wrist Stretches
Seated L Crossover Twist
Happy Baby
On The Box Fwrd Fold w KB
Couch Stretch
Roll Outs
05/04/2022
CrossFit Evergreen – CrossFit
“The single biggest problem in communication is the illusion that it has already taken place”. – George Bernard Shaw
Have you ever believed that you were on the same page with someone, but, as it turned out, not even close?
Sometimes we can be so sure that we have communicated everything properly, that we don’t even consider it to be a possibility.
Happens all the time, and definitely to all of us. What’s interesting, is that it’s never about effort, or the lack thereof. It’s about perspective.
What we actually don’t want to do, is “communicate” more. Part of it might actually need less.
What we may need, is to understand more. To place ourselves in their shoes. If I were them, what questions would I have? If I were them, how would I feel about this?
The illusion that Shaw refers to in the quote is the entrapment of our perspective.
Detach and think… if roles were reversed, is this clear?
Overhead Squat
Overhead Squat
Build to Heavy Single
Then…
1 Set of Max Reps @ 80% Heavy Single
– On 4.13.22 we built to a heavy set of 3 (score linked).
– To view your scoring history, click on the clock icon next to the score bar.
– We can use our heavy 3 as a reference point for our heavy single.
– All sets should come from a rack.
– Rest as needed between attempts.
– Enter your heavy single. Record your max set reps in your notes.
Prep
– Hit at least 5 warmup sets of 1-2 reps before making first attempt at heavy single.
Modifications
– Sub 5 x 1 Overhead Squat (w/ PVC or Empty Barbell)
– Sub Single Dumbbell
“Sunny and 75” (Time)
“Sunny and 75”
For Time:
75 Overhead Squats
MRx: 75/45, Rx: 95/65, Rx+: 115/85
Every 3 Minutes [Starting at 0:00]:
400 Meter Run
– Conditioning Category: Grindy Threshold
– Overhead Squats: Loading should not exceed 50% of your 1RM snatch.
– Run: Completed in less than 2:15 per round.
– Score: Time
– Let’s decide on a goal number of reps to complete each round. A good range to shoot for is somewhere between 10-15 reps.
– While we want to have enough time to chip away at overhead squats each minute, we need to be smart about our run pacing so that we have enough energy for big squat sets.
– Make your transitions as smooth as possible so that there is no time wasted where you are not working.
Prep
2 Rounds:
100m Run
5 Overhead Squats
Modifications
OVERHEAD SQUATS
– Reduce Loading/Reps
– Sub Single Dumbbell
400 METER RUN
– 500m Row
– 400m Ski
– 1.0 km Bike
05/03/2022
CrossFit Evergreen – CrossFit
“I fear not the man who has practiced 10,000 kicks once, but I fear the man who has practiced one kick 10,000 times.” – Bruce Lee
We would all come to quickly agree that quality repetition, through honed, focused practice, breeds mastery.
We recognize this in our sport, thinking of complex movements such as squat snatches and double-unders.
What we don’t always talk about, is how this concept applies to our social lives. We are quick to see that we need more practice reps on the double-under to get better. Can we be just as quick to identify we need more repetitions on being more forgiving? On being more receptive to feedback? On maintaining an open-mind, despite having our own strong opinions?
Just like on the jump rope… seek out the reps.
Push Press
Push Press
Build to Heavy Single
Then…
1 Set of Max Reps @ 80% Heavy Single
– On 4.12.22 we built to a heavy set of 3 (score linked).
– To view workout history, click on the clock icon next to the score bar.
– We can use our heavy 3 as a reference point for our heavy single.
– All sets should come from a rack.
– Rest as needed between attempts and drop sets.
– Enter your heavy single. Record max reps in your notes.
Prep
– Hit at least 5 warmup sets of 1-2 reps before making first attempt at heavy single.
Modifications
– Sub Dumbbells
“Tri-Angle” (Time)
“Tri-Angle”
5 Rounds For Time:
20 Calorie Echo Bike
40 Hand Release Push-ups
60 Double Unders
– Conditioning Category: Threshold
– Echo Bike: Performed in less than 2:30.
– Hand Release Push-Ups: Performed in less than 1:30.
– Double Unders: Performed in less than 1:00.
– Score: Time
– We can aim to push the bike today knowing that we will be able to catch our breath a bit on the hand-release push-ups.
– If you tend to struggle with push-ups, break these up early and often. Quick sets of 5 or more can be the goal for each round.
– Try to breathe and relax on the double unders as much as possible.
Prep
5 Cal Echo
5 Hand-Release Push-Ups
10 Double Unders
Modification
20 CALORIE ECHO BIKE
– Reduce Cals
– 20 Cal Assault Bike, Ski, or Air Run
– 25 Cal Bike Erg or Row
– 500m Run
HAND-RELEASE PUSH-UPS
– Reduce Reps
– Regular Push-Ups
– Elevate Hands On A Box
DOUBLE UNDERS
– Reduce Reps
– 1:00 of Practice
– 90 Single Unders
05/02/2022
CrossFit Evergreen – CrossFit
“I can accept failure. Everyone fails at one time. But I can’t accept not trying.” – Michael Jordan
Michael Jordan is re-known for his incredible work ethic.
In this quote he speaks to the dedication to the process.
Whether our goals are in the gym, at work, or at home, this central theme rings true:
That we don’t commit to the achievement. We commit to giving our absolute very to the journey. We give the process our very best. And wherever the cards fall, they fall.
Let’s join him. We will accept the trials, the tribulations, and the failures as they come.
But what we can’t accept, is never trying.
Deadlift
Deadlift
Build to Heavy Single
Then…
1 Set of Max Reps @ 80% Heavy Single
– On 4.11.22 we built to a heavy set of 3. Click on the clock icon linked to the score bar to view your history.
– We can use our heavy 3 as a reference point for our heavy single.
– Rest as needed between attempts.
– Enter your heavy single. Record your max set reps in your notes.
Prep
– Hit at least 5 warmup sets of 1-2 reps before making first attempt at heavy single.
Modifications
– Sub Dumbbells
“Built DifferenT” (Time)
“Built DifferenT”
For Time:
30 Pull-ups
3 Rounds of Dumbbell “DT”
20 Pull-ups
2 Rounds of Dumbbell “DT”
10 Pull-ups
1 Rounds of Dumbbell “DT”
Dumbbells: MRx: 30/20, Rx: 40/25, Rx+: 50/35
1 Round of Dumbbell “DT”:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
– Conditioning Category: Grindy Threshold
– Pull-Ups: Athletes should be able to complete sets of 5 or more to complete reps as prescribed.
– Dumbbell “DT”: Athletes should be able to complete a full round of “DT” unbroken when choosing loading. These round should be performed with 2 dumbbells.
– Score: Time
– This workout is going to get grippy. Let’s break the pull-ups right from the start. Aim for 2-6 sets depending on your capacity and your confidence in maintaining your pull-up sets in the later rounds.
– We can approach the “DT” rounds in a few ways:
– Complete full round unbroken.
– 11-1 on the DL, 8-1 on the HPC, and 6 PJ unbroken
– 11-1 on the DL, 5-3-1 on the HPC, and 6 PJ Unbroken
– Choose the “DT” strategy that will be the most sustainable throughout as well as a strategy that will allow you to stick to your pull-up plan.
Prep
5 Pull-Ups
6 Dumbbell Deadlifts
5 Dumbbell Hang Power Cleans
4 Dumbbell Push Jerks
Modifications
PULL-UPS
– Reduce Reps
– 15-10-5 Strict
– Banded
– Ring Rows
– Alternating Dumbbell Plank Rows
DUMBBELL “DT”
– Reduce Loading
– Reduce Reps
– Sub Barbell
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