3/19/2022
CrossFit Evergreen – CrossFit
Saturday Morning Tue-up (Time)
With a 40 minute time cap do the following:
Rd 1:- row 50m; bench 2 reps; skull crushers 2 reps
Rd 2:- row 100m; bench 4 reps; skull crushers 4 reps
Rd 3:- row 150m; bench 6 reps; skull crushers 6 reps
Rd 4:- row 200m; bench 8 reps; skull crushers 8 reps
Rd 5:- row 250m; bench 10 reps; skull crushers 10 reps
Rd 6:- row 300m; bench 12 reps; skull crushers 12 reps
Rd 7:- row 350m; bench 14 reps; skull crushers 14 reps
Rd 8:- row 400m; bench 16 reps; skull crushers 16 reps
Rd 9:- row 450m; bench 18 reps; skull crushers 18 reps
Rd 10:- row 500m; bench 20 reps; skull crushers 20 reps
CASH OUT: 80 flutter kicks
– This is 10 rds for time, if you don’t complete in the time cap, your score will be 40:00 minutes and your total reps will be entered into the comment box.
– Rx = you pick the weights, weights will be entered into the comment box
– Rx+ = bench: 135/85; skull crushers: 55/45
03/18/2022
CrossFit Evergreen – CrossFit
“Things turn out best for the people who make the best of the way things turn out.” — John Wooden
This isn’t about optimism.
This is about opportunity.
Urban Meyer coined the equation “Event + Response = Outcome”.
A simple three-word phrase that speaks to the power of choice.
When an event takes place, we will have a moment in time where we will make a mental choice. To soak in the pity of loss, or to take action in the moment of opportunity. The event does ont change… but the outcome, based on our response, dramatically can.
We are always in control. We just need to take it.
Squat Snatch
Build to a Heavy Double
– On 2.25.2022 we built to a heavy triple (score linked).
– We can aim to beat your heavy triple.
– Reps do not need to be “touch and go.”
– Take up to 10 seconds of rest between each snatch.
– Rest as needed between each double attempt.
– Enter heaviest double.
Prep
– Perform 3-5 warmup sets before first attempt at heavy double.
Modifications
– 2 x Power Snatch + Overhead Squat
– Sub Single Dumbbell
“Riptide” (Time)
“Riptide”
3 Rounds For Time:
500 Meter Row
12 Overhead Squats
21 Toes to Bar
MRx: 75/45, Rx: 95/65, Rx: 115/85
– Conditioning Category: Threshold
– Row: Less than 2:30 per round.
– OHS: Weight should be less than 70% of your 1RM OHS and performed in less than 1:00 per round.
– TTB: Less than 1:30 per round.
– Score: Total time.
– Use the first round as the buy-in. The workout really “begins” on the second round of overhead squats.
– Row at a pace that allows you to push for big sets on the OHS and TTB.
– Aim for 1-2 sets on the OHS.
– Aim for sets of 3 or more on the toes to bar.
Prep
200m Row
4 Overhead Squats
6 Toes To Bar
Modifications
500M ROW
– Reduce Distance
– 400m Ski
– 1000m Bike
– 400m Run
– 300m Air Run
OVERHEAD SQUATS
– Reduce Reps
– Reduce Loading
– Front Squats
– Sub Single Dumbbell Overhead Squats
TOES TO BAR
– Reduce Reps
– Knees To Chest
– V-Ups
– 21 Medball Overhead Sit-Ups
Handstand Walk Practice (No Measure)
Handstand Walk Practice
5-10 Minutes of Practice
– Practice kicking up and/or taking a few steps at a time.
– No score here, just looking for a good quality practice session to finish out the day,
– Mark completed when finished.
– Handstand Holds
– Handstand Holds Against A Wall
– HS Walk Away From A Wall
– Handstand Shoulder Taps
03/17/2022
CrossFit Evergreen – CrossFit
“Don’t wait for your turn. It’s always your turn.” – Seth Godin
The perfect moment will never come.
We want to acknowledge a thousand-year-old tendency that we have… that of protection. In an attempt to stay “safe”, the human mind will resist change. And will attempt to convince itself that the time is not right. That the conditions are not “favorable enough”. The laundry list grows.
It starts with awareness. Being conscious that this “resistance” is self-driven.
It ends with action, as it is indeed your turn.
“Get Busy” (Time)
30-20-10:
Cal Ski Erg
Calorie Bike Erg
20 EACH: Roll Outs, Glute Bridges, Floor Wipers ( bb 75/55 )
30-20-10:
Cal Ski Erg
Calorie Bike Erg
20 EACH: Roll Outs, Glute Bridges, Floor Wipers ( bb 75/55 )
30-20-10:
Cal Ski Erg
Calorie Bike Erg
– Long, sweaty active recovery piece.
– Your choice on intensity.
– Reduce weights, reps, or cals if needed.
– Score: Total time.
03/16/2022
CrossFit Evergreen – CrossFit
A short story.
One day, a man won a brand new car in the lottery. Thrilled, his relatives came to visit and congratulate him. They said, “Isn’t it great? You’re so lucky!”. The man replied, “Maybe”.
A few weeks passed, and suddenly the man was hit in the car by a drunk driver, leaving him in the hospital with multiple injuries. His family once again came to visit him, now saying, “That was really unfortunate.”. Again the man replied, “Maybe”.
A few more weeks passed, and as the man is recovering in the hospital, a landslide takes his home into the sea. His family comes back, saying “Aren’t you lucky you weren’t at home, and instead here at the hospital!” Again, he replied, “Maybe”.
The man’s “maybe” signifies a refusal to judge anything that may happen. Instead of judging what is, he accepts it as so, moving consciously into alignment with whatever comes his way.
Front Squat
Front Squat
Build to Heavy Set of 5
Then…
1×5 @ 90% of Heavy 5
1×5 @ 80% of Heavy 5
– On 2.23.22 we built to a heavy set of 10 (score linked).
– We can use our heavy 10 as a reference point for our heavy 5.
– Barbell taken 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
Bergeron Beep Test (AMRAP – Rounds and Reps)
On the Minute For as Long as Possible:
7 Thrusters (75/55)
7 Pull-ups
7 Burpees
After 10 Rounds: Add (1) Rep to Each Movement Every Round Until Failure
(10 rd minimum scaled)
SUBS
PULL-UPS:
-Reduce Reps
-Banded Pull-ups
-Ring Rows
-Jumping Pull-ups
– Conditioning Category: Threshold
– Thrusters: Must be completed in unbroken sets. 20s or less.
– Pull-Ups: Must be completed in unbroken sets. 20s or less.
– Burpees: 20s or less.
– Goal: 7 rounds or more. Reduce reps if needed.
– Cap this workout at 30 minutes.
– Score: Rounds + Reps
– The Beep Test isn’t about sprinting through rounds. The goal is to finish each round with some rest built in, but not too much.
– For Example: Sprinting through the 21 reps in 35 seconds is going to spike your heart rate above threshold (which is not a sustainable place). If you slow your pace to finish these sets around 45-50 seconds, it is going to end up being more sustainable and will still give you plenty of time to transition back to the barbell.
– Make your transitions quick between stations. Every second counts within these short windows.
– Complete the first 2 movements unbroken for as long as possible. If you have to break in the later rounds, break the pull-ups, as those are easier to get back on quickly after a break than the thrusters are.
– The burpees are the pacer of the workout. Aim to complete smooth and controlled reps.
Prep
For Time (@ Workout Pace):
7 Thrusters 75 / 55 lb
7 Pull-ups
7 Burpees
Modifications
THRUSTERS
– Reduce Reps
– Reduce Loading
– Sub Dumbbells
PULL-UPS
– Reduce Reps
– Banded Pull-ups
– Ring Rows
– Jumping Pull-ups
– Alternating Double Dumbbell Plank Rows
BURPEES
– Reduce Reps
03/15/2022
CrossFit Evergreen – CrossFit
“If you have everything under control, you’re not moving fast enough.” – Mario Andretti
When we are truly going for it, there is an unmistakable sense of being slightly out of control.
The author of this quote, Mario Andretti, is one of the most successful race car drivers of all time. To bank turns at speeds that could without question kill, and do it with this mindset, speaks to the feeling of chasing down something great.
We won’t be 100% sure what’s around that next corner.
But we’re going anyway.
Anything worth doing, will elicit really, really uncomfortable feelings. The separating factor is our ability to settle in the eye of the storm. To find our calm, and to dive into the next turn at 100mph… even when we don’t know for sure what’s around the bend. Do we get lost in the chaos, or does our focus and commitment to our true north continue our path forward?
Bench Press
Bench Press
Build to Heavy Set of 5
Then…
1×5 @ 90% of Heavy 5
1×5 @ 80% of Heavy 5
– On 2.22.22 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 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 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
Metcon (Time)
“5k Bike”
For Time:
5,000 Meter Bike
– Conditioning Category: Threshold
– This workout can be completed on an Echo Bike or Bike Erg.
– Both bikes will be considered Rx.
– Set the motor to count down from 5,000m for the most accurate score and the ability to see your average pace.
– Score: Total time.
Strategy
We can approach this workout in a few different ways…
OPTION 1:
– 10s burst to start, then aim to hold the same pace/rpm throughout the majority of the 5k with a little kick at the end.
OPTION 2:
– 10s burst every 200m, 500m, or 1000m with a steady pace held between these bursts.
OPTION 3:
– Aim to increase your speed every 1000m.
OPTION 4:
– Alternate between 200m, 500m, or 1000m hard and 200m, 500m, or 1000m moderate.
Prep
1:00 Easy
:20s Moderare
:20s Hard
:20s All Out Sprint
1:00 Easy
Rest 3:00 Before Beginning The Workout.
Modifications
– 2,500m Row
– 2,000m Ski
– 2,000m Run
Handstand Push Ups Practice (No Measure)
Handstand Push-Ups
Not For Time:
2 Sets of 3 Kipping HSPU (No AbMat)
2 Sets of 6 Kipping HSPU (1 AbMat)
2 Sets of 9 Kipping HSPU (2 AbMats)
– Rest as needed between sets.
– Looking for good quality reps here.
– Sets do not need to be completed unbroken.
– Score: Mark completed.
Modifications
– Reduce Reps
– Push-Ups
– Double Dumbbell Push Presses
03/14/2022
CrossFit Evergreen – CrossFit
“Alright. They’re to the front of us, to the left and right, and behind us. We’re surrounded…. They can’t escape us now.” – General Chesty Puller, United States Marine Corps
Greatly outnumbered, General Puller drove his Marines that day to victory. It was for no other reason than they believed they could. To accomplish anything extraordinary, we first need to believe it’s possible.
That sounds ridiculously obvious. Yet when we think a bit more on it, we come to realize that we can be the first to tell ourselves that next task or goal is *not* possible. We can talk ourselves out of action with negative compounding thoughts. Concern, worry, doubt, fear. We can be our own worst enemy.
Like the Marines that day, sometimes we just need to get out of our own head, and do what we do best. Work. Even when we’re out-gunned. Out-“talented”. Out of time, out of resources, out of everything. Even when every damn reason tells us we can’t… let’s go win. That’s what we do.
Power Clean
Build to Heavy Set of 5
Then…
1×5 @ 90% of Heavy 5
1×5 @ 80% of Heavy 5
– On 2.21.22 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
“Big Bang B2” (Time)
“Big Bang V2”
For Time [25 Minute Cap]:
50 Power Cleans 155 / 105 lb
300 Double Unders
2000M Row
MRx: 75/45, Rx: 95/65, Rx+: 115/85
– Conditioning Category: Grind
– Power Cleans: 5-7 minutes.
– Double Unders: 3-6 minutes.
– Row: 7-10 minutes.
– Score: Time
– Determine how many cleans you’d like to complete each minute to help stay focused.
– We recommend singles or small sets all the way through on the barbell.
– Go for broke or complete sets of 150, 100, 50, or 25 to get through all 300 double unders.
– Aim to ramp up your speed every 400m during the 2000m run.
Prep
5 Power Cleans
10 Double Unders
100m Row
Modifications
POWER CLEANS
– Reduce Loading
– Reduce Reps
– Sub Dumbbells
300 DOUBLE UNDERS
– Reduce Reps
– 6:00 Cap
– 450 Single Unders
2000m Row
– Reduce Distance
– 1,600m Ski
– 4,000m Bike
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