4/9/2022
CrossFit Evergreen – CrossFit
Huge Surprise (AMRAP – Rounds and Reps)
With a 30 minute time cap, do:
– 5 db rows (each arm) Rx: 45/35; Rx+: 55/45
– 10 pullovers Rx: 45/20; Rx+: 55/30
– 15 landmine rows Rx: 45/25; Rx+: 55/35
– 50′ sled pull 90/45
– 100m run
04/08/2022
CrossFit Evergreen – CrossFit
“It’s not the strongest of the species that survive, nor the most intelligent, but rather the most adaptive to change.” – Charles Darwin
There’s a reason why we are still here on Earth. We adapted.
Yet the very thing that pushed us to where we are today, we find ourselves avoiding. We avoid, as human beings, challenges. We would much rather be comfortable, cozy, and safe. Now we aren’t going to let loose predators chase us around, but if we truly want to find that next best version of ourselves… We know we need to get uncomfortable.
When we find ourselves struggling today, take a step back. Realize for just a moment, in the uncomfortable mess that we are in, that this is us… getting better. If we can re-wire ourselves to embrace those sweaty, painful, often embarrassing moments… We can go wherever we want to go.
Split Jerk
Split Jerk
Build To A Heavy Triple
– Barbell should be taken from a rack or blocks.
– If using blocks, take up to 10 seconds of rest between each split jerk. If using a rack, you’ll need to bring the bar back down to the shoulders each rep.
– Rest as needed between each triple attempt.
– Enter heaviest triple.
Prep
– Perform 3-5 warmup sets before first attempt at heavy triple.
“Funzies” (Time)
5 Rounds For Time:
400 Meter Run
15 Overhead Squats
15-12-9-6-3 Devils Press
BB-MRx: 75/45, Rx: 85/55, Rx+: 95/65
DB-MRx: 30/15, Rx: 40/25, Rx+: 50/35
– Conditioning Category: Threshold
– 400m Run: Performed in less than 2:15.
– Overhead Squats: From the floor. Performed in 1-2 sets in less than 1:00.
– Devils Press: Athletes should be able to perform this in in short sets to begin with. Steady pace.
– Score: Total time.
– Pace the run in a way that will allow you to excel on the “indoor” movements (OHS + Rope).
– Aim for 1-2 sets on the overhead squats each round.
– Try to minimize your breaks between the indoor movements. Always aim to just get back to the run as quick as you can as you will always be making forward progress there.
Prep
100m Run
5 Overhead Squats
1 Devils Press
Modifications
400 METER RUN
– Reduce Distance
– 500m Row
– 400m Ski
– 1000m Bike
– 300m Air Run
OVERHEAD SQUATS
– Reduce Reps
– Reduce Loading
– Single Dumbbell Overhead Squats
DEVILS PRESS
– Reduce Reps
– 1/2 Burpees
– Alternating Dumbbell Plank Rows
04/07/2022
CrossFit Evergreen – CrossFit
“The only difference between feedback and criticism is how you hear it.” – Tim Grover
We are defensive creatures. It’s in our nature for self-preservation.
We’ve all related to a time where we felt threatened by feedback. Where we felt like we were being attacked. Much like the primal man, self-preservation kicks in. But outside of that uncomfortable moment, we recognize that feedback is *the best* thing for us. It’s the secret sauce to improvement. So how can we train our minds to receive it as so?
Remind ourselves, whenever we have the luxury to receive feedback (because it is), there is *no downside*. There literally isn’t. Even if the feedback or advice is something we can’t use at all, or it doesn’t fit our goals, we still gained insight from another’s point of view or angle.
Whenever feedback comes our way, it’s a gift. If we can remind ourselves of this as the feedback comes, we’ll never hear “criticism” again.
“AbMat Countdown” (Time)
Active Recovery
For Time:
200 Meter Row
20 AbMat Sit-ups
200 Meter Row
19 AbMat Sit-ups
200 Meter Row
18 AbMat Sit-ups
…
200 Meter Row
1 AbMat Sit-up
– Long, sweaty workout four our active recovery day.
– Each round you’ll decrease your sit-ups by 1 rep. Start at 20 and end with 1.
– for more intensity use a plate or GHD
– Score: Total Time.
Prep
100m Row
5 Sit-Ups
Modifications
200 METER ROW
– Reduce Meters
– 200m Ski
– 5 KM Bike
– 200m Run
04/06/2022
CrossFit Evergreen – CrossFit
“People are not lazy. They simply have goals that do not inspire them.” – Tony Robbins
Something we can all agree on: anything in life worth achieving, is going to be very, very hard. There’s no two ways about it. So we make goals.
But goals sometimes default to the “whats” in life. A “what” can be a certain amount of pounds on the barbell or an amount of pull-ups. Those are goals, but they are not “reasons”.
Reasons are what gets us out of bed in the morning. What we think about in the shower. What we see in the mirror when we look into it. Goals don’t move us forward – reasons do. Goals can be the waypoints or checkpoints along the way, but our reasons are the true North Star.
What are your goals? Can we refine them? Can we tie them to our reasons?
Front Squat
Front Squat
Build to Heavy Set of 3
Then…
1×3 @ 90% of Heavy 3
1×3 @ 80% of Heavy 3
– On 3.16.22 we built to a heavy set of 5 (score linked).
– To view your linked score, click on the clock icon on the score bar.
– We can use our heavy 5 as a reference point for our heavy 3.
– Barbell taken 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
“Brief Relief” (5 Rounds for reps)
“Brief Relief”
5 x AMRAP 3:
3 Burpee Pull-ups
6 Box Jump Overs (24″/20″)
9 Wallballs
Rest 1 Minute Between Rounds
MRx: Step Overs
MRx: 14/10, Rx: 20/14
– Conditioning Category: Threshold
– Flow Notes: Athletes will begin each AMRAP on the burpee pull-ups regardless of where they finished in the previous round.
– Burpee Pull-Ups: Athletes can jump directly into the pull-ups. 3 reps should take less than 20s.
– Box Jump Overs: Athletes do not need to stand fully on the box but the burpees should face the box. 6 reps should take less than less than 45s.
– Wallballs: 9 reps should take less than 45s.
– Score: Enter rounds + reps each round. You overall score will be the sum total of all rounds.
– With only 1 minute of rest between rounds, we need to be smart about pacing. These are not “all out sprint” intervals.
– Find a steady rhythm on the burpee pull-ups and box jump overs. Stepping down on the burpee box jump overs can help keep the heart rate down.
– Aim for unbroken sets of wallballs each round with 1 break at most in the later rounds if needed.
Prep
3 Burpee Pull-ups
6 Box Jump Overs
9 Wallballs
Modifications
BURPEE PULL-UPS
– Reduce Reps
– Pull-Ups
– Burpee To Target
BOX JUMP OVERS
– Reduce Reps or Height
– Box Step-Overs
– Broad Jumps
WALLBALLS
– Reduce Reps, Loading, or Target Height
– Single Dumbbell Thrusters
4/05/2022
CrossFit Evergreen – CrossFit
“Ductus Exemplo”
The above quote is Latin, translating to “Leadership by Example ”. Below is a short story of Ghandi, the famed spiritual and political leader, on the power of authentic leadership.
One day, a woman traveled a great distance to take her son to Ghandi. When they finally met, she asked him to tell her son to “stop eating sugar”. Ghandi, in response to the request, asks the woman to come back in 30 days.
Confused, the woman leaves with her son, and returns 30 days later. She asks the same, for Ghandi to tell her son to stop eating sugar. Ghandi tenderly looks at the boy, and tells him to stop. Immediately, the boy agrees, pledging that he will no longer eat sugar.
Grateful, but still confused, the mother asks why she had to travel back 30 days later to begin with. Ghandi replied, “Because 30 days ago, I was still eating sugar”.
Bench Press
Bench Press
Build to Heavy Set of 3
Then…
1×3 @ 90% of Heavy 3
1×3 @ 80% of Heavy 3
– On 3.15.22 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 can pause at the top if needed.
– Bar hits the chest in the bottom.
– Elbows fully lock at the top.
– 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
“All Hands On Deck” (AMRAP – Rounds and Reps)
“All Hands On Deck”
AMRAP 20:
30 Double Unders
300-ft. Dumbbell Farmers Carry
30 Double Unders
20 Double Dumbbell Shoulder To Overhead
30 Double Unders
100-ft. Dumbbell Front Rack Walking Lunge
Dumbbells: MRx: 30/15, Rx: 40/25, Rx+: 50/35
– Conditioning Category: Grindy Threshold
– Double Unders: 30 reps performed in less than 45s.
– Farmers Carry: Use 2 dumbbells. Perform in less than 1:30.
– Shoulder To Overhead: Performed in less than 1:00.
– Front Rack Lunge: Hands must stay on the handles (no resting on the shoulders). Performed in less than 1:15.
– Score: Rounds + Reps. Every fully completed 25ft farmers carry/lunge will equal 1 rep (300ft = 12 Reps).
– Relax the shoulders and breathe on the double unders.
– Plan 1-2 break during each farmers carry. We want to conserve the grip and shoulders as this will be the thing that causes the most hold up in this workout.
– Plan 1-2 quick breaks on the shoulder to overhead. Try to avoid any grindy reps. Push presses are faster but harder on the shoulders. Push jerks are a little slower but you’ll be able to use more legs.
– Plan for unbroken efforts on the lunges or 1 quick break in the later rounds if the shoulders need it.
– Focus on quick transitions.
Prep
10 Double Unders
20-ft. Dumbbell Farmers Carry
2 Double Dumbbell Shoulder To Overhead
10-ft. Dumbbell Front Rack Walking Lunge
Modifications
DOUBLE UNDERS
– Reduce Reps
– 45 Single Unders
– 30s Time Cap
FARMERS CARRY
– Reduce Loading/Distance
– 1:00 Hold
SHOULDER TO OVERHEAD
– Reduce Reps/Loading
– Push-Ups
FRONT RACK WALKING LUNGE
– Reduce Distance/Loading
– 32 Step-Back Lunges
04/04/2022
CrossFit Evergreen – CrossFit
“The world as we have created it, is a process of our thinking. It cannot be changed without changing our thinking.” – Albert Einstein
If our world is full of joy, that’s our own construction.
If our world is full of desperation, that’s our own construction.
Whatever our world is, is a process of our current thinking.
To change our world, as Albert Einstein writes, we must change our thinking. Change our core beliefs. Our identity.
If we happen to realize that our thinking has put us into downward spirals at times, this is an enormous victory. Because just as our thinking has manifested problems we may have today, we now realize it can now manifest the solutions.
Power Clean
Power Clean
Build to Heavy Set of 3
Then…
1×3 @ 90% of Heavy 3
1×3 @ 80% of Heavy 3
– On 3.14.22 we built to a heavy set of 5. If you logged a score, click on the clock icon attached 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
“Burnin’ Rubber” (Time)
“Burnin’ Rubber”
For Time:
15 Hang Power Cleans
1.5 KM Bike Erg
12 Hang Power Cleans
1.2 KM Bike Erg
9 Hang Power Cleans
.9 KM Bike Erg
Barbell: MRx: 95/65, Rx: 115/85, Rx+: 155/105
– Conditioning Category: Grindy Threshold
– Hang Power Cleans: Loading should not exceed 70% of your 1RM Power Clean. 15-12-9 reps completed in no more than 3 sets each.
– Bike: Athletes should be able to hold 800 cals per hour or faster in order to complete the meters as prescribed. If needed, scale to 1,200-900-600m.
– Score: Total Time.
– Aim for big sets on the barbell. Try pausing in the front rack if you need to catch your breath vs. dropping the bar. 1-3 sets is the goal.
– Use the first 10-30 second of each bike to allow the legs to come back a bit before ramping up the speed to your steady workout pace.
Modifications
HANG POWER CLEANS
– Reduce Reps
– Reduce Loading
– Sub Dumbbells
1,500m-1,200m-900m BIKE ERG
– 1,500m-1,200m-900m Assault or Echo Bike
– 1,200m-900m-600m Bike (Reduced Meters)
– 750m-600m-450m Row
– 600m-500m-400m Ski or Run
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