The Bitch is back
CrossFit Evergreen – CrossFit
One of the 10 elements of fitness identified by CrossFit is Accuracy. How accurate are you under time and physical/mental stress?
Accuracy How on target can you be? (AMRAP – Rounds and Reps)
Within a 40 minute time period, do as many rounds and score as many points as possible:
– 5 squeaker squats to bench
– 5 squeaker dips
– 5 squeaker push-ups
– 5 squeaker abmat sit-ups
– 100m ski erg
– 3(4) tosses for points
– squeakers will be used to ensure range of motion
– bench squats = squeaker on bench
– dips = squeaker on floor
– push-ups = squeaker under chest
– abmat = must touch toes at top, and squeaker with shoulder on floor
– modify as needed (ex. if you can’t go full range to the floor, place appropriate sized plate under you with the squeaker on top)
– unless an injury prohibts use of the ski erg, no other machine will be substituted
– You will alternate between the cornhole board and the ladder toss.
– you get 3 throws on the ladder toss. top rung is 3 points. middle is 2, and bottom rung is 1 point. missing altogether is 0.
– you get 4 throws on the cornhole, 1 point on the board, 3 points in the hole. 0 points for half on/half off.
– rounds will be entered into the score for most effort.
– reps will be the number of accuracy points from the games
– Rx is for everyone who plays by the rules.
3/11/2022
CrossFit Evergreen – CrossFit
CrossFit Games Open 22.3 RX (Ages 16-54) (Time)
For time:
21 pull-ups
42 double-unders
21 thrusters (weight 1)
18 chest-to-bar pull-ups
36 double-unders
18 thrusters (weight 2)
15 bar muscle-ups
30 double-unders
15 thrusters (weight 3)
Time cap: 12 minutes
F: 65 lb, then 75 lb, then 85 lb
M: 95 lb, then 115 lb, then 135 lb
To learn more about CrossFit Games Open 22.3 RX (Ages 16-54) click here
CrossFit Games Open 22.3 Scaled (Ages 16-54) (Time)
For time:
21 jumping chin-over-bar pull-ups
42 single-unders
21 thrusters (weight 1)
18 chin-over-bar pull-ups
36 single-unders
18 thrusters (weight 2)
15 chest-to-bar pull-ups
30 single-unders
15 thrusters (weight 3)
Time cap: 12 minutes
F: 45 lb, then 55 lb, then 65 lb
M: 65 lb, then 85 lb, then 105 lb
To learn more about CrossFit Games Open 22.3 Scaled (Ages 16-54) click here
CrossFit Games Open 22.3 Masters RX (Ages 55+) (Time)
For time:
21 jumping chin-over-bar pull-ups
42 double-unders
21 thrusters (weight 1)
18 chin-over-bar pull-ups
36 double-unders
18 thrusters (weight 2)
15 chest-to-bar pull-ups
30 double-unders
15 thrusters (weight 3)
Time cap: 12 minutes
F: 45 lb, then 55 lb, then 65 lb
M: 65 lb, then 85 lb, then 105 lb
To learn more about CrossFit Games Open 22.3 Masters RX (Ages 55+) click here
CrossFit Games Open 22.3 Masters Scaled (Ages 55+) (Time)
For time:
21 jumping chin-over-bar pull-ups
42 single-unders
21 thrusters (weight 1)
18 jumping chest-to-bar pull-ups
36 single-unders
18 thrusters (weight 2)
15 chin-over-bar pull-ups
30 single-unders
15 thrusters (weight 3)
Time cap: 12 minutes
F: 35 lb, then 45 lb, then 55 lb
M: 45 lb, then 65 lb, then 85 lb
To learn more about CrossFit Games Open 22.3 Masters Scaled (Ages 55+) click here
CrossFit Games Open 22.3 Foundations (Ages 16-54) (Time)
For time:
21 bent-over rows
42 jumping jacks
21 thrusters
18 jumping chin-over-bar pull-ups
36 jumping jacks
18 thrusters
15 jumping chest-to-bar pull-ups
30 jumping jacks
15 thrusters
Time cap: 12 minutes
F: 35 lb
M: 45 lb
To learn more about CrossFit Games Open 22.3 Foundations (Ages 16-54) click here
03/10/2022
CrossFit Evergreen – CrossFit
“You can’t build on top of success you don’t acknowledge.” – Dallas Travers
There’s a dark side to being so driven.
We can be so focused on constantly improving that we can forget to look back. And acknowledge where we came from. I bet we can all relate to a time where we landed a PR lift, or a raise at work… where we *were* psyched, but only for mere seconds. Before we know it, we’re already thinking, “what’s next?” The finish line always moves.
It’s not wrong to be passionately driven.
That’s not where the harm comes from.
The harm comes when we don’t celebrate our victories.
We aim to live in a state of true “blissful disassifaction”. Grateful for every experience that comes our way, all the while in a fiery pursuit of the next best version of ourselves. Think of it less as a “pat on the back”, and more of a foundation that we build on. to build upon. As the quote above teaches us, we can’t build on top of success we don’t acknowledge.
“Final Count Down” (Time)
Optional Active Recovery
For Quality:
5-4-3-2-1
Minutes on Cardio Machine
…After Each Round
20 AbMat Sit-Ups
20 GHD Hip Extensions (Supermans)
20 Banded Pull Aparts
20 Unweighted Bulgarian Split Squats
Each movement is for quality. Working on form, while reaching a consistent pace on your cardio machine.
Score: Overall time.
03/09/2022
CrossFit Evergreen – CrossFit
“All progress depends on the irrational person.”
The thought that a human could run a sub 4:00 mile was absurd. The attempts to put human beings in a giant metal tube and throw them into outer space was thought to be even more ridiculous.
When we think back to the largest accomplishments in life, it was done by those who defied the status quo. It was done by those who believed things could be done differently.
We know that change is uncomfortable. It has to be. But we welcome it, fully allowing ourselves to believe that something else is possible. In the words of Epictetus, “If you want to improve, be content to be thought foolish, and stupid.”
Back Squat
Back Squat
Build to Heavy Set of 10
Then…
1×10 @ 90% of Heavy 10
1×10 @ 80% of Heavy 10
– This heavy 10 is based on feel for the day.
– Barbell taken from a rack.
– Rest as needed between attempts and drop sets.
– Enter your heavy set of 10 and drop set weights.
Prep
– Hit at least 3 warmup sets of 5-6 reps before making first attempt at heavy 10.
Modifications
– Sub Dumbbell Front Squats
“Shot Clock” (AMRAP – Rounds and Reps)
“Shot Clock”
AMRAP 12:
1 Burpee Pull-up
15 Wallballs
2 Burpee Pull-ups
15 Wallballs
3 Burpee Pull-ups
15 Wallballs
…
[Add 1 Burpee Pull-up Each Round]
WB- MRx: 14/10, Rx: 20/14
– Conditioning Category: Threshold
– Burpee Pull-Ups: Jumping into your pull is permitted (see video).
– Wallballs: Completed in 1-2 sets.
– Score: Rounds + reps.
– Push for big sets on the wallballs.
– Pace the burpee pull-ups in a way that will allow for big sets on the wallballs.
Movement Focus
https://youtu.be/UeIU3lT5zRc?list=TLGG7FSmKiMNyeQwNjAzMjAyMg
Prep
1 Burpee Pull-up
5 Wallballs
2 Burpee Pull-ups
5 Wallballs
Modifications
BURPEE PULL-UP
– Burpee Strict Pull-Up (Rx)
– Burpee Kipping Pull-Up (Rx)
– Pull-Ups (No Burpee)
– Burpees (No Pull-Ups)
WALLBALLS
– Reduce Reps
– Reduce Target Height
– Reduce Loading
– Single Dumbbell Thrusters
03/08/2022
CrossFit Evergreen – CrossFit
“The only person you are destined to become is the person you decide to be.” Ralph Waldo Emerson
Fate puts opportunity in front of us.
Destiny is the result of what we choose to do with it.
In turn, destiny is a choice. Not some predetermined thing of fairy tales and lore. We can sit and allow destiny to happen to us, or we can choose to have destiny happen for us.
Don’t wait to be chosen. Choose.
Decisions = Destiny.
Push Jerk
Push Jerk
Build to Heavy Set of 10
Then…
1×10 @ 90% of Heavy 10
1×10 @ 80% of Heavy 10
– This heavy 10 is based on feel for the day.
– Barbell taken from a rack.
– Rest as needed between attempts and drop sets.
– Enter your heavy set of 10 and drop set weights.
Prep
– Hit at least 3 warmup sets of 5-6 reps before making first attempt at heavy 10.
Modifications
– Sub Dumbbells
“Downfall” (Time)
“Downfall”
For Time:
100 Double Unders
80/60 Calorie Echo Bike
60 Box Jump Overs (24″/20″)
40 Double Dumbbell Push Jerks
200 Meter Farmer’s Carry
DB-Mrx: 30/15, Rx: 40/25, Rx+: 50/35
– Conditioning Category: Threshold
– Double Unders: Less than 2:00.
– Bike: Less than 8:00.
– Box Jump Overs: Less than 3:00.
– DB Push Jerks: Must be a jerk. Less than 3:00.
– Farmer’s Carry: Less than 3:00.
– Score: Total time.
– Aim for unbroken double unders or quick sets of 25-50 reps.
– Harder effort on the bike. We can lose a good bit of time if we just cruise through.
– Steady pace on the box jump overs.
– Aim for sets of 7 or more on the push jerks.
– Fast bursts on the farmers carries.
Prep
10 Double Unders
8 Calorie Echo Bike
6 Box Jump Overs
4 Double Dumbbell Push Jerks
20 Meter Farmer’s Carry
Modifications
100 DOUBLE UNDERS
– Reduce Reps
– 2:00 Time Cap
– 150 Single Unders
80/60 CALORIE ECHO BIKE
– Reduce Calories
– 80/60 Cal Assault Bike, Air Run, or Ski
– 100/80 Cal Bike Erg or Row
– 80 x 10m Shuttle Runs
– 60 Burpees
BOX JUMP OVERS
– Reduce Box Height
– Reduce Reps
– Box Step-Overs
– Broad Jumps
DUMBBELL PUSH JERKS
– Reduce Reps
– Reduce Loading
– Double Dumbbell Push Presses
200 METER FARMER’S CARRY
– Reduce Distance
– Reduce Loading
– Sub 2:00 Double DB Suitcase Hold
03/07/2022
CrossFit Evergreen – CrossFit
“What is important is seldom urgent, and what is urgent is seldom important.” – Dwight Eisenhower
Dwight Eisenhower lived one of the most productive lives you can imagine. It comes with no surprise that his methods for time management have been studied by many.
He creates for us a divide between two categories – urgent tasks, and important tasks.
Urgent tasks are things that you feel like you need to react to. Emails, phone calls, texts, “the news”. Meanwhile, important tasks are things that contribute to our long-term goals.
Said another way, urgent things often distract us from important things. They attempt to pull the veil over our eyes and *seem* like the things we should be doing right now.
If we can cut the fluff – the wasted minutes – and apply those towards what actually moves us forward… we’re in for a great ride. The opposite is also true. If we get caught up in only the urgent tasks, we can go through a whole day, busy-as-ever, and feel like we got *nothing* done by its end.
Let’s take note of what we do today with a critical eye. Let’s cut the fluff.
Power Snatch
Power Snatch
Build to Heavy Set of 10
Then…
1×10 @ 90% of Heavy 10
1×10 @ 80% of Heavy 10
– This heavy 10 is based on feel for the day.
– Reps should be completed touch and go (no stops on floor).
– Rest as needed between attempts and drop sets.
– Enter your heavy set of 10 and drop set weights.
Prep
– Hit at least 3 warmup sets of 5-6 reps before making first attempt at heavy 10.
Modifications
– Sub Single Dumbbell
“Nintendo” (AMRAP – Rounds and Reps)
“Nintendo”
AMRAP 9:
21 Deadlifts
15 Toes To Bar
9 Power Snatches
Barbell: MRx: 75/45, Rx: 95/65, Rx+: 115/85
– Conditioning Category: Threshold
– Barbell: Should not exceed 50% of your 1RM power snatch.
– Toes To Bar: Performed in 1:00 or less per round.
– Goal: 3 rounds or more.
– Score: Rounds + reps.
Strategy
– This is a very grippy workout. Quick sets and quick breaks throughout will help you manage fatigue.
– Quick 2-3 sets on the deadlifts (12-9 or 8-7-6 or 7-7-7).
– Quick 2-5 sets on the toes to bar (8-7 or 5-5-5 or 5-4-3-3 or 5-4-3-2-1).
– Quick 2-3 sets on the power snatches (5-4 or 3-3-3).
Prep
5 Deadlifts
4 Toes To Bar
3 Power Snatches
Modifications
DEADLIFTS
– Reduce Loading
– Reduce Reps
– Sub Dumbbells
TOES TO BAR
– Reduce Reps
– Knees To Chest
– Sit-Ups
POWER SNATCHES
– Reduce Loading
– Reduce Reps
– Sub Single Dumbbell
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