4/02/2022
CrossFit Evergreen – CrossFit
Trust Your Partner and beach body combo (Time)
For time:
Buy-in: 50 partner 2 wall ball toss & catch sit ups (on back, knees together, feet off floor)
then 4 rounds of:
– 15 bench press Rx: 95/65 Rx+: anything heavier
– 15 dips
– 15 2 hand OH tri ext Rx:55/35; Rx+: anything heavier
– 21’s get progressively heavier (ex. 15, 20 25, 30)
cashout: 50 partner wall ball over, under, side passes (switch directions after 25)
04/01/2022
CrossFit Evergreen – CrossFit
“You’re remembered for the rules you break.” – General MacArthur
There’s something oddly intoxicating about fitting into a group. By falling into cultural norms. It’s truly in our DNA – to connect with others through similarities.
That is an amazing thing. But at the same time, it can be a dangerous one. We can take the limits of our surroundings, for the limits of our own. This can often happen without even a conscious realization.
These “unspoken rules” that society lives by can hold us back. The “unspoken beliefs” that we should live life a certain way. With genuine respect, we sit humbly at the feet of anyone we can learn from. Yet, we must keep our minds open to possibilities outside of the confines of our norm. Some rules are just meant to be broken.
Squat Snatch Ladder (Time)
Squat Snatch Ladder
For Time [13 Minute Cap]:
10 Reps @ 52%
8 Reps @ 60%
6 Reps @ 69%
4 Reps @ 77%
2 Reps @ 85%
– Use 1 barbell for all lifts. Athletes will be responsible for changing their own weights.
– Only rest here is the time it takes to change the weights on the bar.
– Score: Total time.
Prep
Warmup to 52%
Modifications
– Power Snatches
– Sub Dumbbell(s)
“Gutsy” (Time)
“Gutsy”
5 Rounds For Time [20 Minute Cap]:
25 Toes to Bar
50 Double Unders
15-12-9-6-3 Snatches
MRx: 75/45, Rx: 95/65, Rx+: 115/85
– Conditioning Category: Threshold
– Toes To Bar: Completed in 1:00-2:00.
– Double Unders: Completed in :30s-1:00.
– Snatches: Can be squat or power. Loading should be at or below 70% of your 1RM snatch.
– Score: Total time.
– Break up the toes to bar early and often. Aim for sets of 5 or more. Some options are 5’s, 8-7-5-5, 10-8-7, or 15-10.
– Relax the shoulders as much as possible on the double unders.
– Cycle the snatches in small sets or singles.
Prep
3 Toes To Bar
10 Double Unders
3 Snatches
Modifications
TOES TO BAR
– Reduce Reps
– Knees To Chest
– 35 Sit-Ups
DOUBLE UNDERS
– Reduce Reps
– 75 Single Unders
SNATCHES
– Reduce Reps
– Reduce Loading
– Sub Dumbbell(s)
03/31/2022
CrossFit Evergreen – CrossFit
“I guess it comes down to a simple choice, really. Get busy living, or get busy dying”. – Andy Dufrense, The Shawshank Redemption
Last week, we thought through the meaning of how “Crisis” is written in Chinese. Two symbols, translating to “danger”, and “opportunity”.
A third word to add comes from the Greek “krisis”, where the English word originated from. In Greek, “krisis” translates to “choice”.
Adversity will change us, but how it changes us is the “krisis” – the choice. As we move through our day, when we approach those inevitable challenges and frustrations… we’ll have that choice. To be bitter and upset, or to learn.
Danger, Opportunity, Choice.
Move It (AMRAP – Rounds and Reps)
20 minute AMRAP of:
– 15 calorie any erg
– 30 Mountain Climbers
– 15 Ab Mat Sit Ups
– 1 minute hollow hold (accumulated) // alternate with 1 minute plank
Stimulus:
– steady movement at a conversational pace
modifications as needed
Mobility
Mobility: 1-2 minutes each
– puppy pose
– shoulder to floor
– wrist stretches
– couch stretch
– pigeon pose
– sphinx
– dragon
– archer
– lacrosse ball work on shoulders and glutes
03/30/2022
CrossFit Evergreen – CrossFit
“Action is the fundamental key to all success.” – Picasso
There is no substitute for action. This is not breaking news.
Everyone has big plans. Big aspirations. The blueprint to “get there”. As integral as it is to have a plan, this is the easy part. And it’s where most stop, because it’s about to get hard.
A famous old American cartoon, “G.I. Joe”, finished every show with a saying: “Knowing is half the battle”. Despite the right intentions behind it, we recognize now it’s a false statement.
Knowing is not half the battle.
It’s not even a quarter.
It’s the first 10%, if that.
Action is 90%.
Back Squat
Back Squat
Build to Heavy Set of 5
Then…
1×5 @ 90% of Heavy 5
1×5 @ 80% of Heavy 5
– On 3.9.22 we built to a heavy set of 10.
– Click on the clock icon on the score bar to access your score logged for your heavy 10.
– We can use our heavy 10 as a reference point for our heavy 5.
– All sets will come from a rack.
– Rest as needed between attempts and drop sets.
– Enter your heavy set of 5 and drop set weights.
Prep
– Hit at least 3 warmup sets of 2-3 reps before making first attempt at heavy 5.
Modifications
– Sub Dumbbell Front Squats
“Club Sandwich” (3 Rounds for reps)
“Club Sandwich”
On the Minute x 9:
6 Dumbbell Front Squats
Max Devil’s Presses
[Rest 3 Minutes]
AMRAP 6:
Max Echo Bike Calories
[Rest 3 Minutes]
On the Minute x 9:
6 Box Jumps (24/20)
Max Pull Ups
DB-MRx: 30/15, Rx: 40/25, Rx+: 50/35
– Conditioning Category: Grind
– Dumbbell Front Squats: Use 2 dumbbells. Loading should allow for unbroken sets of squats each minute.
– Devil’s Presses: Use 2 dumbbells. Athlete’s should be able to complete 3 or more reps each minute.
– Box Jumps: Stand all the way up at the top.
– Strict Pull Ups: Athletes should be able to complete 3 reps or more each minute.
– Score: Enter reps completed for each piece. Every calorie will equal 1 rep. Your overall score will be the sum total of all reps.
– Make quick work of the dumbbell front squats.
– Aim to complete the same number of devil’s presses each minute. Feel free to stop 10-15s early to catch your breath and prepare for the next round.
– Pick a goal number of calories to accumulate each minute to help you stay focused during the bike.
– Make quick workout of the box jumps.
– Try to get on the bar for at least your first pull up as quick as possible.
Prep
3 Dumbbell Front Squats
3 Devil Presses
30s Echo Bike
3 Box Jumps
1 Pull Up
Modifications
DUMBBELL FRONT SQUATS
– Reduce Reps
– Reduce Loading
– Single Dumbbell
DEVIL’S PRESSES
– Reduce Reps
– Reduce Loading
– Single Dumbbell
ECHO BIKE
– Max Cals On Any Machine
– Max Burpees
– Max 10m Shuttle Runs
BOX JUMPS
– Reduce Reps
– Reduce Height
– Broad Jumps
PULL UPS
– Box Pull Ups
– Jumping Negative Pull Ups
03/29/2022
CrossFit Evergreen – CrossFit
“I was complaining I had no shoes, until I met a man who had no feet.” – Confucius
A short story to share.
A man walked into a shop to order some flowers to be sent as a gift to his mother, living 200 miles away.
As he got out of his car he noticed a young girl sitting on the curb sobbing. He asked her what was wrong and she replied, “I wanted to buy a red rose for my mother. But I only have seventy-five cents, and a rose costs two dollars.” The man smiled and said, “Come on in with me. I’ll buy you a rose.” He bought the little girl her rose and ordered his own mother’s flowers.
As they were leaving he offered the girl a ride home. She said, “Yes, please! You can take me to my mother!” She directed him to a cemetery, where she placed the rose on a freshly dug grave.
The man returned to the flower shop, canceled the gifting order, picked up a bouquet and drove the two hundred miles to his mother’s house.
At times, we can take many such relationships with our family and friends for granted. A humbling reminder to value what we have.
Never whine, never complain, never make excuses.
Push Jerk
Push Jerk
Build to Heavy Set of 5
Then…
1×5 @ 90% of Heavy 5
1×5 @ 80% of Heavy 5
– On 3.8.22 we built to a heavy set of 10 (score linked).
– We can use our heavy 10 as a reference point for our heavy 5.
– All sets will come from a rack.
– Rest as needed between attempts and drop sets.
– Enter your heavy set of 5 and drop set weights.
Prep
– Hit at least 3 warmup sets of 2-3 reps before making first attempt at heavy 5.
Modifications
– Sub Dumbbells
“Feel The Rhythym” (Time)
“Feel The Rhythm”
27-21-15-9:
Calorie Row
Push Jerks
MRx: 95/55, Rx: 115/75, Rx+: 135/95
– Conditioning Category: Threshold
– Row: Athletes should be able to row 800 cals per hour or above in order to complete the calories as written. Athletes holding below this pace should modify to 21-15-9-6 calories.
– Push Jerks: Performed in 3 sets or less each round. Loading should be between 40-60% of your 1RM push jerk.
– Score: Total time.
– Pace the row in a way that will allow for big sets of push jerks.
– Push your sets of push jerks today. Aim to hold on longer than you want to.
Prep
7 Cal Row
7 Push Jerks
Modifications
27 | 21 | 15 | 9 CALORIE ROW
– Reduce Cals
– 27 | 21 | 15 | 9 Cal Bike Erg
– 21 | 15 | 9 | 6 Cal Row
– 21 | 15 | 9 | 6 Cal Assault or Echo Bike
– 21 | 15 | 9 | 6 Cal Ski
– 400 | 300 | 200 | 100m Run
PUSH JERKS
– Reduce Reps
– Reduce Loading
– Sub Dumbbells
Handstand Pish Up Pratcice (No Measure)
Handstand Push-up Practice
5-10 Minutes Of Practice
– Pure practice session here. Looking for quality over quantity.
– Score: Mark completed.
– Use 1-2 AbMats
– HSPU Negatives
– Box Push-Ups
– Hand-Release Push-Ups
03/28/2022
CrossFit Evergreen – CrossFit
“There may be people that have more talent than you, but there’s no excuse for anyone to work harder than you do.” – Derek Jeter
Whether we believe in talent or not is irrelevant.
Everyone, however, should believe in hard work.
When we were born, we looked just like the next baby. We didn’t have any skills, any separating “talents”. Nothing. We learned everything, from scratch.
Yet, there is a time in our lives that we think we can’t learn anymore. That we’re too old to learn new tricks. In that moment, remind ourselves…. nothing has changed but our perceptions. It’s a self-imposed limit that goes directly against our greatest strength, and what makes us human. Adaptability.
The difficult pill to swallow is that when we chalk it up to not having the “talent”, it’s really an excuse. An excuse that we don’t want to put in the hard work. When we can see it from that angle, talent doesn’t matter. All that matters now, is how hard we’re willing to think, plan, strategize…. and work.
Power Snatch
Power Snatch (15 min)
Build to Heavy Set of 5
Then…
1×5 @ 90% of Heavy 5
1×5 @ 80% of Heavy 5
– On 3.7.22 we built to a heavy set of 10 (score linked).
– We can use our heavy 10 as a reference point for our heavy 5.
– Athletes must hold onto the bar for all 5 reps.
– Rest as needed between attempts and drop sets.
– Enter your heavy set of 5 and drop set weights.
Prep
– Hit at least 3 warmup sets of 2-3 reps before making first attempt at heavy 5.
Modifications
– Sub Single Dumbbell
Ring Dips (AMRAP – Reps)
Ring Muscle-ups
AMRAP 5:
3 Unbroken Strict Chest To Ring Pull-ups
3 Unbroken Strict Ring Dips
Ring Muscle-ups
AMRAP 5:
3 Unbroken Strict Chest To Ring Pull-ups
3 Unbroken Strict Ring Dips
– Working the push/pull stamina needed for ring muscle-ups.
– Sets must be completed unbroken. If you break, you must start that set over.
– Score: Enter rounds + reps.
Prep
On Rings:
10 Scap Retractions
5 Kip Swings
3 Strict Ring Pull-Ups
1 Strict Chest To Ring Pull-Up
Then…
6 Push-Ups
4 Ring Dip Negatives (3s Down)
2 Strict Ring Dips
Modifications
CHEST TO RING PULL-UPS
– Reduce Reps
– Strict Chest To Bar
– Ring Rows
– 6 Alternating Dumbbell Plank Rows
STRICT RING DIPS
– Reduce Reps
– Banded Strict Ring Dips
– Bench Dips
– Push-Ups
“Napalm” (Time)
“Napalm” (15-25 min)
2 Rounds For Time:
10 Jumping Bar Muscle-ups
20 Bar-Facing Burpees
30 Deadlifts
40 Wallballs
BB – MRx: 135/95, Rx: 185/115, Rx+: 225/155
WB – MRx: 14/10, Rx: 20/14
– Conditioning Category: Threshold
– Jumping Bar Muscle-Ups: Bar 1 inch above elbow when arms are extended overhead. Less than 2:00.
– Bar-Facing Burpees: 2 foot take off required. Less than 2:00.
– Deadlifts: Less than 2:00.
– Wallballs: Less than 2:00.
– Score: Total time.
– Smooth pace on the jumping bar muscle-ups. No need to rush here.
– Steady pace on the burpees. Try to stay moving through both rounds.
– Break the deads in a way that will allow for only short rest between sets. Some options are 18-12, 12-10-8, 8-8-7-7, 6’s, or 5’s.
– Similar to the deads, break the wallballs in a way that will allow for only short rest between sets. Some options are 25-15, 18-12-10, 10’s, or 5’s.
– The second round is the bulk of the workout, be really smart with your pacing and break up strategy in the first round in order to excel in the second.
Prep
1 Jumping Bar Muscle-up
2 Bar-Facing Burpees
3 Deadlifts
4 Wallballs
Modifications
JUMPING BAR MUSCLE-UPS
– Reduce Reps
– Pull-Ups
– 20 Alternating Dumbbell Plank Rows
BAR-FACING BURPEES
– Reduce Reps
– Bar-Lateral Burpees
– Regular Burpees
DEADLIFTS
– Reduce Reps
– Reduce Loading
– Sub Dumbbells
WALLBALLS
– Reduce Reps
– Reduce Loading
– Reduce Target
– Sub Dumbbell Goblet Thrusters
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