Black & Blue In-house Competition and BBQ
CrossFit Evergreen – CrossFit
Black & Blue 6 lift competition (Weight)
Athletes do the following for max effort:
– snatch
– clean&jerk
– bench press
– dead lift
– back squat
– strict press
– “surprise movement”
– strict range of motion will be enforced for each movement. These ROM’s will be demonstrated by both a judge and the athlete to ensure better understanding of expectations.
– Because there are more power lifting movements we will use the Foster – McCulloch coefficients for age as used by the IPL, rather than the Sinclair or Wilkes coefficients.
– the “surprise movement will be completed at the end of all lifts , will last :30s, be judged by a single judge, and may be used as a tie breaker.
– everyone will begin with the snatch then complete the remaining lifts in any order.
– there are only 3 attempts at each lift, a failed lift counts as an attempt, it will be annotated as a minus sign (-) on the score sheet.
– weight may not decrease after an attempt.
– Athletes have up to 3 minutes between lift attempts 2020 CF rules).
– Warm up aggressively, suggested warm up includes 5 each of dl’s, power cleans, shoulder presses, bent over rows, back squats with an empty bar.
– then with weight so your first attempt can be about 90-95% of your 1 rep max.
The CrossFit Total (Total Weight)
Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)
Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)
not sure why it is entered twice – you get three attempts at each lift
04/22/2022
CrossFit Evergreen – CrossFit
“The carpenter doesn’t show up to the job with a single hammer, and a single nail.”
To the carpenter, no two jobs are the same.
Despite years of experience, the carpenter knows their toolbox is only as good as their last project.
Think of every skill we practice as a vote towards a larger goal.
The goal is to always build the toolbox.
To never accept things because of a way we did them in the past. To always stay open to the next “tool”.
As students of our craft, we can draw many similarities to the carpenter.
Let’s treat every “job” as an opportunity to build, but not just in a single way.
The project, but also, the toolbox.
“Jerry” (Time)
“Jerry”
For Time:
1 Mile Run
2,000 Meter Row
1 Mile Run
*Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife Molly and his sons Chad, Cody, Chase and Connor.
– Conditioning Category: Pacer
– Run: Each mile performed in less than 10:00.
– Row: Performed in less than 10:00.
– Score: Total Time.
– For the first mile, let’s aim for about an 80-85% effort. We want to run fast but not so fast that we can’t perform on the row.
– For the row, aim to hold 5-10 seconds slower than your 2k time trial pace. If it helps mentally, alternate between 100m at your 2k pace (hard) and 100m at 10 seconds slower than that (moderate).
– For the second mile, aim to ramp up your speed with each 400m.
Prep
100m Run
100m Row
100m Run
Modifications
1,600 METER RUN
– Reduce Distance
– 10 Minute Time Cap
– 2,000m Row
– 1,600m Ski
– 4,000m Bike
– 1,200m Air Run
2,000 METER ROW
– Reduce Distance
– 10 Minute Time Cap
– 1,600m Ski
– 4,000m Bike
– 1,600m Run
– 1,200m Air Run
04/21/2022
CrossFit Evergreen – CrossFit
“People don’t fear change. People fear sudden change. People fear revolutions. People don’t fear evolutions.” – Simon Sinek
When we sit on this quote for a moment, we can draw a parallel to a recent experience.
Think back to a recent experience that was full of change. Was it uncomfortable? Of course it was.
Now take that same experience and pretend as if those changes were briefed to you on January 1st, and they steadily took place over the course of the calendar year. Would it feel different?
I think so too.
The underlying message is that we don’t fear change. We only fear the *speed* of change. When we are able to take a step back and see the “uncomfortableness” for what it is, we can find a stronger perspective.
Remind ourselves of this the next time change elicits that unique feeling in our stomach.
For awareness, as always, is the key.
“Lil Bit” (Time)
For Time:
30-20-10
V-Ups
Calorie Ski Erg
Floor Wipers
Glute Bridges
Push Ups
Work on form and quality of movements.
Score: Total
Modifications
CALORIE SKI
– Same Cals On Any Machine
– 400-300-200m Run
04/20/2022
CrossFit Evergreen – CrossFit
“It takes as much energy to wish, as it does to plan.” – Eleanor Roosevelt
The term “wishful thinking” is a bit of a broken statement. It’s the creation of an elaborate vision, a goal or something we want to reach… but without a plan.
What Eleanor Roosevelt suggests in her quote is to stop day-dreaming, and bring those goals into reality through action steps. And if we can do that, we quickly remind ourselves that we are literally problem-solving-machines. Things kick into gear, and we surprise ourselves. We’ll say things like, “well, that wasn’t so bad” or “that was actually easier than I thought!”
Ever have a hard time starting to clean the house? The trick everyone knows… is to just start.
To take that actual first step, and create momentum.
Let’s reinforce this in our minds:
We weren’t made to wish.
We were made to act.
Back Squat
Back Squat
Build to Heavy Set of 3
Then…
1×3 @ 90% of Heavy 3
1×3 @ 80% of Heavy 3
– On 3.30.22 we built to a heavy set of 5.
– Click on the clock icon on the score bar to access your score logged for your heavy 5.
– We can use our heavy 5 as a reference point for our heavy 3.
– All sets will come from a rack.
– Rest as needed between attempts and drop sets.
– Enter your heavy set of 3 and drop set weights.
Prep
– Hit at least 3 warmup sets of 1-2 reps before making first attempt at heavy 3.
Modifications
– Sub Dumbbell Front Squats
“Tarzan” (Time)
“Tarzan”
For Time:
800 Meter Run
20 Thrusters
10 Rope Climbs
BB-MRx: 95/55, Rx: 115/75, Rx+: 135/95
– Conditioning Category: Grindy Threshold
– Run: Performed in less than 5:00.
– Thrusters: Loading should not exceed 60% of your 1RM thruster. Performed in less than 3:00.
– Ropes: Performed in less than 6:00.
– Score: Time.
– We want a solid effort on there run but it should not be at the expense of our ability to pick up the bar as soon as we get in the door.
– Think about slowing down your pace for the last 100m stretch of your run so you can prepare for the bar.
– Aim for no more than 4 sets on the thrusters. Pick a strategy that allows for quick breaks when/if needed.
– Aim to complete 2 or more ropes per minute. Focus on trying to take as little pulls as possible to get to the top of the rope.
Prep
200m Run
4 Thrusters
1 Rope Climb
Modifications
800 METER RUN
– Reduce Distance
– 1000m Row
– 800m Ski
– 2000m Bike
– 600m Air Run
THRUSTERS
– Reduce Loading/Reps
– Double Dumbbell Thrusters
ROPE CLIMBS
– Reduce Reps/Height
– 3 Strict Pull-Ups + 3 Knees To Chest = 1 Rope
– 4 Alternating Double Dumbbell Rows = 1 Rope
04/19/2022
CrossFit Evergreen – CrossFit
“Give more. Give what you didn’t get. Drop the old story.” – Unknown
Self-identity is a weapon. A weapon that can be on either side of the trench.
When we think about this quote, we might be thinking of our past. And if you’re human, chances are that at some point in your life you held onto a “bad memory”. It would manifest into our daily lives in a unique way, and potentially frequently.
Every individual and experience is different, yet there is a commonality at the bottom line of all of ours… that here today, we can continue to be impacted by them.
Think about the way you think.
Who is directing our lives?
Will we let it be the past, or should we be the ones writing the story?
It is never too late to pick up the pen.
The past does not define who we have to be today.
Be the change you want to see.
Push Jerk
Push Jerk
Build to Heavy Set of 3
Then…
1×3 @ 90% of Heavy 3
1×3 @ 80% of Heavy 3
– On 3.29.22 we built to a heavy set of 5 (score linked).
– We can use our heavy 5 as a reference point for our heavy 3.
– All sets will come from a rack.
– Rest as needed between attempts and drop sets.
– Enter your heavy set of 3 and drop set weights.
Prep
– Hit at least 3 warmup sets of 1-2 reps before making first attempt at heavy 3.
Modifications
– Sub Dumbbells
“Regionals 18.5” (Time)
“Regionals 18.5”
For Time [22 Minute Cap]:
50 Dumbbell Shoulder to Overhead
50 Toes to Bar
50 Calorie Echo Bike
50 Dumbbell Box Step-Overs (24″/20″)
50-ft. Right Arm Dumbbell Overhead Lunge*
50-ft. Left Arm Dumbbell Overhead Lunge*
Dumbbells: MRx: 30/15, Rx:40/25
*Performed with 1 dumbbell overhead and 1 dumbbell in the front rack.
– Conditioning Category: Grind
– Dumbbell S2OH: Performed in 3:00 or less with 2 dumbbells. Can be strict press, push press or push jerk.
– Toes To Bar: Performed in 3:00 or less.
– Echo Bike: Performed in 5:00 or less.
– Dumbbell Box Step-Overs: Performed in 5:00 or less.
– 50ft. Lunge: Performed with 1 dumbbell overhead and 1 dumbbell in the front rack. Each lunge performed in 2:00 or less.
– Score: Total time. If capped add 1 second for every missed rep. (25ft. = 1 rep)
– Aim to complete the dumbbell shoulder to overhead in 2-5 quick sets. We want to avoid any grindy reps to save the shoulders for the rest of the workout.
– Aim to complete the toes to bar in 2-10 sets. This is a big range of rep schemes so when choosing your break up strategy, choose the options that allows for the least amount of rest between sets.
– Find a steady pace on the echo bike. Make a calorie goal per minute to help you stay on track with your pace.
– The dumbbell box step overs will be the grindy part of this workout. We should aim to move quickly with the dumbbells in hand and avoid any extra steps wherever possible. Quick sets, quick rest.
– Aim for unbroken efforts on the lunges if it’s there. If not, take one quick break at halfway.
Prep
5 Dumbbell Shoulder to Overhead
5 Toes to Bar
5 Calorie Echo Bike
5 Dumbbell Box Step-Overs
10-ft. Right Arm Dumbbell Overhead Lunge
10-ft. Left Arm Dumbbell Overhead Lunge
Modifications
DUMBBELL SHOULDER TO OVERHEAD
– Reduce Reps/Loading
– Barbell Shoulder To Overhead
TOES TO BAR
– Reduce Reps
– Knees To Chest
– 75 Sit-Ups
50 CALORIE ECHO BIKE
– Reduce Calories
– 50 Cal Assault Bike, Air Run, or Ski
– 60 Cal Bike Erg or Row
– 800m Run
– 50 x 10m Shuttle Runs
DUMBBELL BOX STEP-OVERS
– Reduce Reps, Loading, or Box Height
– Single Dumbbell Box Step-Overs
– 60 Double Dumbbell Step-Back Lunges
50-FT. DUMBBELL OVERHEAD LUNGE
– Reduce Distance/Loading
– Barbell O
4/18/2022
CrossFit Evergreen – CrossFit
Power Snatch
Power Snatch
Build to Heavy Set of 3
Then…
1×3 @ 90% of Heavy 3
1×3 @ 80% of Heavy 3
– On 3.28.22 we built to a heavy set of 5 (score linked).
– We can use our heavy 5 as a reference point for our heavy 3.
– Athletes must hold onto the bar for all 3 reps.
– Rest as needed between attempts and drop sets.
– Enter your heavy set of 3 and drop set weights.
Prep
– Hit at least 3 warmup sets of 1-2 reps before making first attempt at heavy 3.
Modifications
– Sub Single Dumbbell
“Lung Island” (Time)
“Lung Island”
25-20-15-10-5:
Calorie Row
Power Snatches
MRx: 65/45, Rx: 75/55
– Conditioning Category: Sprinty Threshold
– Row: Athlete’s should be able to row at 800 cals per hour pace or faster to row calories as prescribed.
– Power Snatches: Loading should not exceed 50% of your 1RM Snatch.
– Score: Total time.
– Pace there row in a way that will allow you to hold on for bigger sets of snatches.
– Aim to break the 25-20 into 2-4 sets, the 10-15 into 2-3 sets, and hold on for an unbroken set of 5 at the end.
– Be mindful that this workout will get grippy so breaking more than you think in the beginning will help in managing that fatigue early on.
– Keep your transitions smooth and fast.
Prep
5 Calorie Row
5 Power Snatches
Modifications
25-20-15-10-5 CALORIE ROW
– Reduce Calories (20-16-12-8-4)
– Same Calories on Bike Erg
– 20-16-12-8-4 Calorie Assault or Echo Bike
– 20-16-12-8-4 Calorie Air Run or Ski
– 500-400-300-200-100m Run
– 25-20-15-10-5 Burpees
POWER SNATCHES
– Reduce Reps/Loading
– Sub Single Dumbbell
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