3/26/2022
CrossFit Evergreen – CrossFit
Class team dog sled & abs (AMRAP – Rounds and Reps)
Do as many rounds and reps in a 30 minute AMRAP of:
– 10 starfish side planks w/ elbows to knees 5/5
– 10 double dumbbell hollow hold flutter kicks
– 10 straight leg double dumbbell sit ups (arms held over body)
– 10 double dumbbell side -side reaches w/bent knees 5/5
– 50m dog sled push (those not working hold plank hold until it’s done)
Class Team workout
– alternate sled pushers
– #135 on sled for everyone
– as many as needed can be on sled
– pick you own dumbbell weights
– rounds will be every sled push
03/25/2022
CrossFit Evergreen – CrossFit
“Success at anything, will always come down to this. Focus and effort. And we control both.” – Dwayne Johnson (The Rock)
Often our world looks at individuals such as the Rock, and chalk them up to being “gifted” or “naturally talented.” Yet HE would put it a very different way.
Focus and effort. Because we don’t see the painstaking hours behind closed doors, the long nights and early mornings, it looks so natural for him. So easy. But as Vince Lombardi once said, “The man on top of the mountain didn’t fall there”. Nothing in life happens by accident.
All that matters is two things:
Where do we want to go (focus), and how hard do we want to work for it (effort).
Snatch Complex (Weight)
Snatch Complex
6-8 Sets:
1 Power Snatch + 1 Hang Squat Snatch
All Sets Performed @ 75-90% of 1RM Squat Snatch
– Athletes should hold onto the bar for both reps.
– Athlete’s choice on number of sets.
– Rest as needed between sets.
– Enter heaviest lift only.
Prep
Perform 3-5 warmup sets to 75%
Modifications
– 1 Power Snatch + 1 Hang Power Snatch + 1 Overhead Squat
– Sub Single Dumbbell (1 Rep Each Arm)
“JackpoT” (Time)
“JackpoT”
3 Rounds For Time: [30 Min. Cap]
42 Calorie Bike Erg
21 Hand Release Push-ups
30 Calorie Bike Erg
15 Strict Ring Dips
18 Calorie Bike Erg
9 Strict Handstand Push-ups (Use 5″ Riser)
– Conditioning Category: Grindy Threshold
– Bike Erg: If you bike at an 800 cals/hr pace or low, modify cals to 32-24-14.
– Hand-Release Push-Ups: Perform in 1:30 or less each round.
– Strict Ring Dips: Perform in 1:30 or less each round.
– SHSPU: Perform in 1:00 or less.
– Each round should take less than 10:00.
– Score: Total Time. If capped at 30 min, score is 30 and note what round and rep you wer on.
– Push the bike knowing you will not need your legs for the body weight movements.
– Perform the hand-release push-ups in sustainable sets. Aim for 1-4 sets. Try to avoid any slow press out reps.
– Perform the ring dips in 1-5 sets. Quick small sets here is probably going to most sustainable.
– Perform the SHSPU unbroken, in small sets. or singles. Try to choose a strategy that you can stick to for all 3 rounds.
Prep
5 Calorie Bike Erg
3 Hand Release Push-ups
5 Calorie Bike Erg
3 Strict Ring Dips
5 Calorie Bike Erg
3 Strict Handstand Push-ups (Use 5″ Riser)
Modifications
42 | 30 | 18 CALORIE BIKE ERG
– Reduce Calories
– 42 | 30 | 18 Calorie Row
– 32 | 24 | 14 Calorie Echo or Assault Bike
– 32 | 24 | 14 Calorie Air Runner
– 32 | 24 | 14 Calorie Ski
HAND-RELEASE PUSH-UPS
– Reduce Reps
– Regular Push-Ups
STRICT RING DIPS
– Reduce Reps
– Banded Strict Ring Dips
– Jumping Ring Dips
– Bench Dips
SHSPU
– Reduce Reps
– Use Additional Risers
– Negatives (3-5s)
– 18 Push-Ups
Body weight conditioning (No Measure)
Bodyweight Conditioning
50 GHD Sit-ups
30 Alternating Pistols
10 Wall Walks
30 Alternating Pistols
50 GHD Sit-ups
– Aiming for a fast midline/skill finisher.
Modifications
GHDSU
– Reduce Reps
– Weighted Sit-ups
– Sit-Ups
WALL WALKS
– Reduce Reps
– Only Walk Feet Up Wall
– Hand-Release Push-Ups
PISTOLS
– Reduce Reps
– Pistols To A Box
– Reverse Lunges
03/24/2022
CrossFit Evergreen – CrossFit
“I go and look at a stonecutter hammering away at his rock perhaps a hundred times without as much as a crack showing in it. Yet at the hundred and first blow it will split in two, and I know it was not that blow that did it, but all that had gone before.” – Jacob Riis
We crave confirmation of progress. Whether that be weekly increases in weights, continual raises at work, or anything between. It can be in our nature to seek out those signals. Yet we can learn something from the stonecutter.
When a stonecutter addresses his next task, splitting a giant stone in two, he starts hammering away. One blow at a time, he lines up each and every strike with meticulous precision. 10 strikes pass by, and there is no visible change to the stone. 50 strikes go by, and still no visible change. No cracks, dents, or any indication of… anything. 100 strikes pass, and, the same. On the 101st strike, it splits in two.
Through the 100 strikes, there wasn’t an external signal or sign that this was working. But beneath the surface, invisible to the eye, the stone was splitting with each passing blow. It wasn’t anything different about the final strike… it was instead the culmination of all 101 blows. Impossible without a single one of them.
True change takes place from the inside out. And much like the stonecutter, we have two options: to spend emotional energy worrying if we’re making progress, or to have full faith in the process, spending every ounce of focus we have on that next strike.
“Spring Fling” (Time)
Optional Active Recovery
5 Rounds For Time [40 Minute Cap]:
30 “Ukranian” Kettlebell Swings
20 Kettlebell Goblet Squats
10 Kettlebell Twists
800 Meter Ski
Kettlebell: MRx: 25/20, Rx: 35/25, Rx+: 53/35
– Long, sweaty active recovery piece.
– Your choice on intensity.
– Score: Total time. If capped, your time is 40:00 and you can record where you got to in your notes.
Prep
5 RKBS
5 KB Goblet Squats
200m Run
Modifications
KBS
– Reduce Reps
– Reduce Loading
– Sub Single Dumbbell
KB GOBLET SQUATS
– Reduce Reps
– Reduce Loading
– Sub Single Dumbbell
KB TWISTS
KB Ab Mat Sit Ups
800 METER Ski
– Reduce Distance
– 1000m Row
– 2 Km Bike
03/23/2022
CrossFit Evergreen – CrossFit
“Enthusiasm is common. But endurance is rare.” – Angela Duckworth
How often do we see a friend start a goal, only to fall off in a matter of weeks (maybe days)? Enthusiasm or motivation is quick to come by, but also quick to go.
Motivation and short term goals can’t change us. They can’t even move us. What does, are reasons. It’s not the goal of “losing 5 pounds” that drives her forward… It’s because she wants to set the example to her daughter that we’re not “genetically predetermined” to be overweight, even if the entire family has always been.
Reasons are what wakes us up in the morning. Reasons are what drives us to go the extra mile. It’s where we draw our endurance from.
Goals and enthusiasm aren’t wrong to have, but they can’t be our backbone. Enthusiasm can be broken. Reasons on the other hand, are impenetrable.
Overhead Squat
Overhead Squat
Build to Heavy Set of 5
Then…
1×5 @ 90% of Heavy 5
1×5 @ 80% of Heavy 5
– On 3.2.22 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 should 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 5 x 5 Overhead Squats (w/ PVC or Empty Barbell)
– Sub Single Dumbbell
“Solitary Confinement” (Time)
“Solitary Confinement”
For Time:
100 Lateral Burpees Over Rower
Every 2 Minutes [Starting @ 0:00]:
250 Meter Row
Time Cap: 30 Minutes
– Conditioning Category: Threshold
– Row: Performed in 1:15 or less each round. Monitor should be reset each round.
– Lateral Burpees Over Rower: Athletes should be able to perform 7 or more reps per 2 minute window.
– Score: Total time.
– Aim to row at your normal workout pace. If you row above your threshold, it is going to directly impact your burpee pace. It is better to row a little slower in order to burpee a little faster.
– Have goal number of burpees to hit per round. If burpees are your jam, aim for 12+ reps each round. If you tend to struggle with burpees, aim for 7-11 reps each round.
– Stop your burpees 10-15s early in order to get back into your rower and prepare for the next round.
Prep
100m Row
10 Lateral Burpees Over The Rower
Modifications
LATERAL BURPEES OVER ROWER
– Reduce Reps
– Step Over The Rower Instead of Jump
– Burpee To Target
250M ROW
– Reduce Meters
– 200m Ski
– 500m Bike
– 200m Run
– 1500m Air Run
03/22/2022
CrossFit Evergreen – CrossFit
“If you want to improve, be content to be thought foolish, and stupid.” – Epictetus
If there’s one thing we can guarantee ourselves, it’s that we’re going to make mistakes. We’re going to fall flat on our face and embarrass ourselves. It’s just part of the way.
But if we promise ourselves one thing, everything changes. The promise to uphold the willingness to learn.
To take the failure from “this isn’t for me” and translate it into “I’m not good enough yet”. It’s never a challenge of if we can do it or not… but rather a challenge of how bad we want it. How hard we’ll work for it. We can sit and wallow, or we can meet fire with fire. To pick up the pieces, binding and mending them together, to ultimately make them far stronger than before.
Push Press
Push Press
Build to Heavy Set of 5
Then…
1×5 @ 90% of Heavy 5
1×5 @ 80% of Heavy 5
– On 3.1.22 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 should 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 3.
Modificafions
– Sub Dumbbells
“An Arm And A Leg” (AMRAP – Rounds and Reps)
“An Arm & A Leg”
AMRAP 20:
10 Double Dumbbell Push Press
30 Double Unders
50-ft. Double Dumbbell Front Rack Lunge
Dumbbells: MRx: 30/15, Rx: 40/25, Rx+: 50/35
– Conditioning Category: Grindy Threshold
– DB Push Press: Perform in 1-2 sets and complete in less than 45s each round.
– DU: Perform in less than 45s each round.
– DB Front Rack Lunge: Hands should stay on the handles. Perform in 1-2 sets and complete in less than 1:00 each round.
– Goal: 8 rounds or more.
– Score: Rounds + reps. The 50ft. lunge will equal 1 rep so only fully completed lunge efforts will count.
– Use the legs A LOT on the push presses. These will become increasingly more difficult as you get deeper into the workout.
– Relax the shoulders and keep each jump on the lower side on the double unders to avoid wasting any extra energy.
– Make quick work of the lunges. The longer these take, the longer the arms will remain under tension.
– Be sure to have smooth transitions from movement to movement.
Prep
5 Double Dumbbell Push Press
10 Double Unders
10-ft. Double Dumbbell Front Rack Lunge
Modification
DOUBLE DUMBBELL PUSH PRESS
– Reduce Reps
– Reduce Loading
– Sub Push-Ups
DOUBLE UNDERS
– Reduce Reps
– Sub 45 Single Unders
– 30 Line Hops
DOUBLE DUMBBELL FRONT RACK LUNGE
– Reduce Distance
– Reduce Loading
– 16 Front Rack Step Back Lunges
HSPU Practice (Time)
Strict Handstand Push-up Conditioning
For Time [10 Minute Cap]:
1-2-3-4-5-6-7-8-9-10
Unbroken Strict Handstand Push-ups
*Use Riser(s) As Needed
– Each set of HSPU should be completed unbroken.
– Athletes can use risers (abmats/plates) under the head as needed.
– If you break on any set, you must begin that set over.
– Score: Total time. If capped, add 1s for every incomplete rep.
Prep
5 Push-Ups
3 HSPU Negatives
1-3 SHSPU
Modifications
SHSPU
– Reduce Reps
– Use Riser(s)
– Sub Double Dumbbell Strict Presses
– Sub Push-Ups
-handstand hold
03/21/2022
CrossFit Evergreen – CrossFit
“You must expect great things from yourself before you can do them.” – Michael Jordan
The level of effort we will put in today will be relative to what we believe we can accomplish.
If we don’t believe we can lose weight, we won’t consistently go to the gym. If we don’t believe we can get the job, we won’t put in the research and studying to get the job. We just can’t summon the effort for something we don’t believe is possible.
But this belief matters most not at the start, but in the middle. When hit the missteps… the challenges, hardships and trying moments. Here is where we can settle, changing our expectations for something more “attainable”. Not because it’s what we really wanted, but because we’re letting our circumstances change our belief that was once there.
That’s when we can remind ourselves that the quote above came from a man who was cut from his High School basketball team. A man who had every reason to change his expectations. And that would have ended it. Yet… we know the rest of that story. What will be ours?
Deadlift
Deadlift
Build to Heavy Set of 5
Then…
1×5 @ 90% of Heavy 5
1×5 @ 80% of Heavy 5
– On 2.28.22 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 Dumbbells
“Don’t Stop ‘Til You Get Enough” (AMRAP – Reps)
“Don’t Stop ‘Til You Get Enough”
AMRAP 5:
Toes to Bar
On the Minute [Starting at 0:00]:
9 Deadlifts MRx: 135/95, Rx: 155/105, Rx+: 185 / 135 lb
Rest 5 Minutes
AMRAP 5:
Chest to Bar Pull-ups
On the Minute [Starting at 0:00]:
9 Front Squats MRx: 75/45, Rx: 85/55, Rx+: 95 / 65 lb
– Conditioning Category: Grind
– Deadlifts: Loading should not exceed 60% of your 1RM deadlift. Reps performed in less than 30s each minute.
– Front Squats: Loading should not exceed 50% of your 1RM front squat. Reps performed in less than 30s each minute.
– TTB & C2B: Can be performed in big sets, small sets, or even singles.
– Score: Enter TTB & C2B reps completed in each AMRAP.
– Choose a goal number of reps you’d like to hit each minute. If you have 30s or more for the gymnastics, that means you can aim to hit between 10-20 reps each minute.
– Aim for unbroken sets of deadlifts and front squats each minute. The barbell should be light enough for this to be manageable, even under fatigue.
– Focus on quick transitions. Waste no time before starting each movement. Just think “just get the first one,” then you can take it from there.
Prep
Complete your practice rounds in opposite order of the workout in order to load to your deadlift weight…
Practice Round 1:
5 Front Squats @ Workout Weight
5 Chest To Bar
5 Deadlifts @ Front Squat Weight
5 Toes To Bar
Practice Round 2:
5 Deadlifts @ Workout Weight
5 Toes To Bar
TOES TO BAR
– Knees To Chest
– V-Ups
– Sit-Ups
DEADLIFTS
– Reduce Loading
– Reduce Reps
– Sub Dumbbells
CHEST TO BAR
– Strict
– Regular Pull-Ups
– Banded
– Alternating Double Dumbbell Plank Rows
FRONT SQUATS
– Reduce Loading
– Reduce Reps
– Sub Dumbbells
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