4/30/2022
CrossFit Evergreen – CrossFit
Partner Beach body Bowling Rowing (Time)
45 minute time cap
Both partners do:
– 75m rowing
– 100m rowing
– 125m rowing
– 150m rowing
– 175m rowing
– 200m rowing
– 225m rowing
– 250m rowing
– 275m rowing
– 300m rowing
Between each ‘rowing Frame’ do the following:
– 5 bench press MRx: 105/65; Rx: 125/75; Rx+: 155/85
– 5 db curls MRx: 25/10; Rx: 40/15; Rx+: 50/20
– 5 2H OH tri ext MRx: 35/20; Rx: 45/30; Rx+: 55/40
– 5 weighted abmat situps Rx: 45/25; Rx+: 55/35
Add 1 rep to each of the above movements for every meter off of the target distance. Partners add their ‘mistakes’ together to determine reps.
04/29/2022
CrossFit Evergreen – CrossFit
“How wonderful it is that nobody needs to wait a single minute before starting to improve the world.” – Anne Frank
Written by one of the most courageous girls our written world has ever witnessed.
Anne Frank experienced first hand what monstrosity is.
A victim to the Holocaust, she had every reason in the world to turn to hate.
To turn to blame.
To turn away from everything that is humanity.
Yet, she chose a different path.
Be the change we want to see in this world.
Squat Snatch
Squat Snatch
Build To A Heavy Double
– Click on the clock icon to view workout history.
– Reps do not need to be “touch and go.”
– Take up to 10 seconds of rest between each snatch.
– Rest as needed between each double attempt.
– Enter heaviest double.
Prep
– Perform 3-5 warmup sets before first attempt at heavy double.
Modifications
– 2 x Power Snatch + Overhead Squat
– Sub Single Dumbbell
Squat Snatch Strict Elizabeth (Time)
Squat Snatch Strict Elizabeth
21-15-9:
Squat Snatches 95 / 65 lb
Strict Ring Dips
– Loading should not exceed 50% of your 1RM Squat Snatch.
– If your max set of strict ring dips is less than 15, modify the ring dip reps to 15-12-9 or 12-9-6 or use a band.
– Score: Total time.
Prep
3-2-1
Squat Snatches
Strict Ring Dips
Modifications
SQUAT SNATCH
– Reduce Reps/Loading
– Power Snatches
– Overhead Squats
– Sub Single Dumbbell
STRICT RING DIPS
– Reduce Reps
– Bar or Box Dips
– Banded
– Jumping Ring Dips
– Push-Ups
04/28/2022
CrossFit Evergreen – CrossFit
“It’s not the stress that kills us. It’s our reaction to it” – Hans Selye
There is no such thing as good or bad events.
It’s our reaction that makes it feel so.
The most successful in life are able to frame their thoughts to serve them. If there is a single trait we must master to get to where we want to go, it’s this. To be able to control the story that we tell ourselves.
Shit is gonna happen. There’s certainly no stopping that. But how we choose to respond, and make of it, is entirely on us.
Control your perspective… control your world.
I Love It (Distance)
Optional Active Recovery
Every 3 Minutes x 10 Sets:
5 Strict Pull-ups
10 Hand Release Push-ups
15 Alternating Box Step-ups (24″/20″)
Max KM Bike Erg
– Optional long, sweaty active recovery workout.
– Score: Total Bike KM.
Prep
3 Strict Pull-Ups
5 Hand-Release Push-Ups
7 Box Step-Ups
100m Bike
Modifications
STRICT PULL-UPS
– Reduce Reps
– Banded
– Ring Rows
– Alternating Dumbbell Plank Rows
HAND-RELEASE PUSH-UPS
– Reduce Reps
– Push-Ups
ALTERNATING BOX STEP-UPS
– Reduce Reps
– Reverse Lunges
MAX KM BIKE ERG
– Max Meters On Any Machine
– Max Meter Run (10m Shuttle Runs)
04/27/2022
CrossFit Evergreen – CrossFit
“Greed is not a financial issue. It is a heart issue.” – Andy Stanley
When children stick their hand down a cookie jar and can’t get their full fist of treats out, they get frustrated. But if they were to just drop a few, the hand comes out, still with cookies. And if the child only looks away from the jar, and thinks of having “more cookies”, they are as happy as could ever be.
Life can be a race to get “more”. But that is the conundrum that is the cookie jar.
Are we really after as much as possible? Or is it something else?
We can’t reach a destination that doesn’t exist.
Think about it, for more than just a minute.
What makes you tick?
Front Squat
Front Squat
Build to Heavy Single
– On 4.6.22 we built to a heavy set of 3 (score linked).
– To view your linked score, click on the clock icon on the score bar.
– We can use our heavy 3 as a reference point for our heavy single.
– Barbell taken from a rack.
– Rest as needed between attempts.
– Enter your heavy single.
Prep
– Hit at least 5 warmup sets of 1-2 reps before making first attempt at heavy single.
Modification
– Sub Dumbbells
Milestones (Time)
“Milestones”
10 Rounds For Time:
10 Wallballs
3 Deadlifts
50 Meter Farmers Carry
Time Cap: 30 Minutes
WB-MRx: 14/10, Rx: 20/14
BB-MRx: 215/125, Rx: 245/155, Rx+: 275/185
DB-MRx: 30/20, Rx: 40/25, Rx+: 50/35
– Conditioning Category: Grindy Threshold
– Wallballs: Light enough to perform unbroken sets each round.
– Deadlifts: Loading should not exceed 80% of your 1RM deadlift.
– Farmers Carry: Perform with 2 dumbbells. This is a 25m out and back or 50m loop.
– Score: Total time. If capped, add 1s for every missed rep (25m = 1 rep).
– Aim for unbroken sets on the wallballs.
– Singles or touch and go reps on the deads are good to go here. Whatever will keep you moving.
– Aim for no more than 1 break on the farmers carry.
– Focus on quick transitions.
Prep
4 Wallballs
2 Deadlifts
20m Farmers Carry
Modifications
WALLBALL
– Reduce Loading/Reps/Target
– Single Dumbbell Thruster
DEADLIFTS
– Reduce Loading/Reps
– Sub Dumbbells
50 METER FARMERS CARRY
– Reduce Loading/Distance
– Sub Kettlebells
– Accumulate 40s Hold
04/26/2022
CrossFit Evergreen – CrossFit
“I would rather die on my feet, than live on my knees.” – Emiliana Zipada
What if we never reach the finish line?
What if, as sobering as the thought may be, we never reach our dreams?
Would it change who you are today?
Would we look back at our goals, and shoot *lower*? Change our dreams? To something… easier?
Even if we somehow knew how it would all pan out, we wouldn’t change a single thing. Life isn’t about tip-toeing through with safety and assurance. It’s about chasing *what’s worth chasing*. The process builds the character – not the achievement.
Which is why we choose to live on our feet.
Bench Press
Bench Press
Build to Heavy Single Rep
– We can use our heavy 3 as a reference point for our heavy single.
– Bar hits the chest in the bottom.
– Elbows fully lock at the top
Bench Press
Bench Press
1 Set of Max Reps @ 80% Heavy Single
– Bar hits the chest in the bottom.
– Elbows fully lock at the top
Game of Inches (AMRAP – Rounds and Reps)
“Game of Inches”
AMRAP 12:
9 Burpees
35 Double Unders
– Conditioning Category: Threshold
– Burpees: Reps should be completed in under a minute each round.
– Double Unders: Reps should be completed in under a minute each round.
– Score: Rounds + Reps.
– We want a fast, yet sustainable pace on the burpees. Aim to complete these in the same amount of time each round.
– Catch your breath on the double unders. We want to be as relaxed as possible here.
– It is possible to go 10+ rounds on this workout if you stay focused and in control. 12 rounds is 1 round per minute. 8 rounds is 1 round every 90 seconds. 6 rounds is 1 round every 2 minutes. Aim to complete each round in 1-2 minutes.
Modifications
BURPEES
– Reduce Reps
– Half Burpees
DOUBLE UNDERS
– Reduce Reps
– 1:00 Time Cap
– 50 Single Unders
4/25/2022
CrossFit Evergreen – CrossFit
Power Clean
Build to Heavy Single
Then…
1 Set of Max Reps @80% of Heavy Single
Power Clean
1 Set of Max Reps @80% of !RM
Fight Club (3 Rounds for reps)
3 Rounds for Total Reps:
1:00 – Thrusters 95/65
1:00 – Power Cleans 95/65
1:00 – Box Jump Overs 24/20
1:00 – Pull-Ups
1:00 – Row Calories
Rest 1:00 between rounds.
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