4/16/2022
CrossFit Evergreen – CrossFit
100,000- pound Challenge (Weight)
“Weaklings and weak-willed need not attempt this insane challenge!” Men’s health magazine
JUST KIDDING! It’s not 100,000 lbs!
This is a class where you pick the movements, weights (if any, body weight counts, and amount moved).
45 min. time cap
– start with 500m row, then work!
– at 10 min mark row 400m, work!
– at the 20 min mark row 300m, work!
– at 30 min, row 200m, work!
-at 40 min row 100m, work!
4/15/2022
CrossFit Evergreen – CrossFit
“What looks like talent is often careful preparation. What looks like skill is often persistent revision.” – James Clear
Nothing happens on the competition floor by accident. We are a result of the work we’ve completed leading up to that point. There is no pixy dust, magical words, or secret tricks.
When we look at the work behind the closed doors, we start to see what talent really is.
Hard, committed, unwavering effort.
Never fooled by those that “make it look easy”, as easy doesn’t happen by accident.
To some, that thought can be dis-encouraging. Not the case for us. For this team, it’s the opposite… It’s invigorating. It’s proof that we too can reach those heights… if we, that is, put in the work.
So let’s get to it.
Bench Press
Bench Press
4 Sets:
Bench Press
All Sets Based on 1RM Bench Press
Set 1: 8 @ 75%
Set 2: 6 @ 80%
Set 3: 4 @ 85%
Set 4: 2 @ 90%
– We’ll build every set as we reduce reps.
– Weights should allow for unbroken sets.
– Score: Enter weights for 2 reps at 90%
Prep
2-3 warm-up sets to 75%
Metcon (AMRAP – Rounds and Reps)
AMRAP 18:
Buy In: 2000m Row
Then Complete AMRAP of:
5 Bench Press
10 Wall Ball Toss
15 Russian “Ukranian” KB Swings
BB-MRx: 95/65, Rx: 115/80, Rx+: 135/95
WB-MRx: 14/10, Rx: 20/14
KB-MRx: 35/25, Rx: 52/35
Steady pace on the row looking to complete in 7-10 min. Uses remaining time to accumulate reps.
04/14/2022
CrossFit Evergreen – CrossFit
“The goal is not to be perfect by the end. The goal is to be better today.”
We are “completionists” by nature. We aren’t a group to half-complete tasks. We finish things. But in that desire to achieve the endstate, we must be careful of losing focus on the here and now.
Keeping an eye on the prize can be misleading. If we have one eye on the finish line, we’ll only have one eye on the path directly ahead. We’ll set clear, actionable objectives, but we may come up short because we were more focused on where we are going instead of where we are now. Keeping our eyes focused on making today a masterpiece is all that matters.
Brick by brick.
Farm Country (Distance)
Optional Active Recovery
On the 3:00 x 10 Rounds:
1,000 Meter Bike Erg
Max Distance Farmer’s Carry
DB-MRx: 30/20, Rx: 40/25, Rx+: 50/35
– Optional long and sweaty active recovery piece.
– Use 2 dumbbells for the farmer’s carries and perform these in 100m loops.
– Score: Total distance carry in meters.
Prep
200m Bike
50m Farmer’s Carry
Modifications
1,000 METER BIKE ERG
– Reduce Distance
– 500m Row
– 400m Ski
– 400m Run
– 300m Air Run
FARMER’S CARRY
– Reduce Loading
– Sub Kettlebells
– Max Burpees
– Max Box Step-Ups
04/13/2022
CrossFit Evergreen – CrossFit
“The grass isn’t greener on the other side. The grass is greener where you water it.”
What if someone told you that everything you need to succeed in your goals is right in front of you?
It might be hard for us to believe them. But why?
Comparison is often the reason. We look to someone who has already reached their success, and we convince ourselves that what we have just isn’t enough. It can cut us at the knees, as we now run the risk of never even trying with what we are, and where we are, today.. Roadblocked, by our own comparisons.
But what if someone tells you the same thing, and you don’t have the opportunity to compare? That it’s a new endeavor the world has never seen?
The illusion of the “greener grass” is nothing but a trap. There’s only delay and cancellation as results. It’s a distraction from the single resource that truly matters: hard work.
The world-class set of golf clubs doesn’t teach a proper swing. Practice does.
“Barbara” (Time)
“Barbara”
5 Rounds For Time:
20 Pull-ups
30 Push-ups
40 AbMat Sit-ups
50 Air Squats
Rest 3 Minutes Between Rounds.
– Last time we did this workout was 9.2.2017.
– With this being a benchmark workout, we need to hold ourselves to high standards. Every movement should be performed with with range of motion. Record your workout and see how you did!
– Pull-Ups & Push-Ups: Performed in sets of 5 or more.
– Score: Total time including rest.
– Break up the pull-ups and push-ups from the start as these will likely be the places we will lose the most time on in the later rounds.
– Find a steady pace on the sit-ups and air squats where you’ll never need to stop or slow down.
Prep
2 Pull-Ups
3 Push-Ups
4 Sit-Ups
5 Air Squats
Modifications
PULL-UPS
– Reduce Reps
– Banded
– Strict
– Ring Rows
– Alternating Double Dumbbell Plank Rows
PUSH-UPS
– Reduce Reps
– Elevate Hands
ABMAT SIT-UPS
– Reduce Reps
AIR SQUATS
– Reduce Reps
04/12/2022
CrossFit Evergreen – CrossFit
“What looks like talent is often careful preparation. What looks like skill is often persistent revision.” – James Clear
Nothing happens on the competition floor by accident. We are a result of the work we’ve completed leading up to that point. There is no pixy dust, magical words, or secret tricks.
When we look at the work behind the closed doors, we start to see what talent really is.
Hard, committed, unwavering effort.
Never fooled by those that “make it look easy”, as easy doesn’t happen by accident.
To some, that thought can be dis-encouraging. Not the case for us. For this team, it’s the opposite… It’s invigorating. It’s proof that we too can reach those heights… if we, that is, put in the work.
So let’s get to it.
Clean and Jerk Complex (Weight)
Clean & Jerk Complex
6-8 Sets:
1 Squat Clean + 1 Front Squat + 1 Split Jerk
– Performed @ 75-90% 1RM Clean & Jerk.
– Athlete’s choice on number of sets.
– Rest as needed between sets.
– Score: Enter heaviest lift only.
Prep
– Perform 3-4 warmup sets to 75%
“Right Round” (Time)
“Right Round”
For Time [30 Minute Time Cap]:
100 Double Unders
50 Calorie Bike Erg
5 Squat Cleans
80 Double Unders
40 Calorie Bike Erg
4 Squat Cleans
60 Double Unders
30 Calorie Bike Erg
3 Squat Cleans
40 Double Unders
20 Calorie Bike Erg
2 Squat Cleans
20 Double Unders
10 Calorie Bike Erg
1 Squat Clean
Barbell: MRx: 95/75 Rx: 135/95, Rx+: 185/115
– Conditioning Category: Grindy Threshold
– Double Unders: Athletes should be able to string 40 or more double unders unbroken when fresh to complete reps as prescribed.
– Bike Erg: Athletes should be able to hold 800 cals per hour or faster to complete calories as prescribed.
– Squat Cleans: Loading should not exceed 80% of their 1RM squat clean.
– Score: Time
– Aim for big sets of double unders.
– Choose a pace and damper setting on the bike that will allow you to get off the bike and rest no longer than 15 seconds before performing first squat clean.
– Think about backing off your pace the last couple calories as well in order to prep for the barbell.
– Focus on a great set up, strong pull, and catching the bar in a solid front rack position on the cleans.
Prep
10 Double Unders
5 Calorie Bike Erg
1 Squat Clean
Modifications
DOUBLE UNDERS
– Reduce Reps
– 150-120-90-60-30 Single Unders
50-40-30-20-10 CALORIE BIKE ERG
– Reduce Cals
– Same Calories On Any Other Machine
– 600-500-400-200-100m Run
SQUAT CLEANS
– Reduce Loading
– Power Clean + Front Squat
– Power Clean
– Sub Dumbbells
4/11/2022
CrossFit Evergreen – CrossFit
“It’s not that I’m so smart, it’s that I stay with problems longer.” – Albert Einstein
Adaptation is our most powerful weapon.
And it’s not limited to what we do inside the gym.
When we think back to a workout, where we spur adaptation, we can all agree that it’s quite the experience. And it’s freaking hard (which is why we love it). When we are working through something on the cerebral level, shouldn’t we expect a similar struggle?
Both for mind and body… this is where the magic happens.
Inside the gym and out, embrace challenges one and the same.
A chance to learn, grow, and come back even stronger than before.
Deadlift
Deadlift
Build to Heavy Set of 3
Then…
1×3 @ 90% of Heavy 3
1×3 @ 80% of Heavy 3
– On 3.21.22 we built to a heavy set of 5. Click on the clock icon linked to the score bar to view your history.
– 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 Dumbbells
“Donny” (Time)
“Donny”
21-15-9-9-15-21:
Deadlifts 225 / 155 lb
Burpees
*U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, assigned to the 1st Battalion, 133rd Infantry Regiment, Iowa Army National Guard, based in Waterloo, Iowa, died April 13, 2011, in Laghman province, Afghanistan, of wounds suffered when insurgents attacked his unit using an improvised explosive device. He is survived by his mother and stepfather, Roger and Becky Poock; his father and stepmother, Jeff and Jeanie Nichols; and his brothers, Nick and Joe.
*This is a hero wod. No MRX option today… modify to a smart weight for your skill level %70 of 1RM or less. Wod is designed for 12-20 minutes.
– Conditioning Category: Threshold
– Deadlifts: Completed in no more than 3 sets each round. Loading should not exceed 70% of your 1RM deadlift.
– Burpees: Standard burpees.
– Score: Total time.
– Aim for big sets and quick breaks on the deadlifts.
– Pace the burpees in a way that will allow you to hold on for big deadlift sets.
– Focus on quick transitions.
Prep
3-2-1
Deadlifts
Burpees
Modifications
DEADLIFTS
– Reduce Reps/Loading
– Sub Dumbbells
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