03/05/2022
CrossFit Evergreen – CrossFit
TEAMWORK
Alone we can do so little.
Together we can do so much!
A fun partner wod for today….
Mikes “special wod” he was planning will have to wait till further notice due to injury! Don’t worry, this give him more time to perfect and “mad scientist” it!
Partner bowling rowing – increasing the stakes (AMRAP – Rounds and Reps)
10 frames (each partner) with a 45 minute time cap
– one partner attempts to hit exactly 100m first frame, 200m the second, finishing with 1000m
While the other partner does as many as possible of V-ups; Russian twists 24/16; push ups; or squats.
– your score is the number of V-ups, Ru twists, push ups or squats you do as a team.
– any distance above or below prescribed meter mark is deducted from your total reps.
3/4/2022 Open WOD 22.2
CrossFit Evergreen – CrossFit
CrossFit Games Open 22.2 RX (Ages 16-54) (Time)
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of:
Deadlifts
Bar-facing burpees
Time cap: 10 minutes
F: 155-lb Barbell
M: 225-lb Barbell
To learn more about CrossFit Games Open 22.2 RX (Ages 16-54) click here
CrossFit Games Open 22.2 Scaled (Ages 16-54) (Time)
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of:
Deadlifts
Bar-facing burpees
Time cap: 10 minutes
F: 95-lb Barbell, may step over on burpees
M: 135-lb Barbell, may step over on burpees
To learn more about CrossFit Games Open 22.2 Scaled (Ages 16-54) click here
CrossFit Games Open 22.2 Masters RX (Ages 55+) (Time)
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of:
Deadlifts
Bar-facing burpees
Time cap: 10 minutes
F: 125-lb Barbell
M: 185-lb Barbell
To learn more about CrossFit Games Open 22.2 Masters RX (Ages 55+) click here
CrossFit Games Open 22.2 Masters Scaled (Ages 55+) (Time)
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of:
Deadlifts
Bar-facing burpees
Time cap: 10 minutes
F: 85-lb barbell, may step over on burpees
M: 115-lb Barbell, may step over on burpees
To learn more about CrossFit Games Open 22.2 Masters Scaled (Ages 55+) click here
CrossFit Games Open 22.2 Foundations (Ages 16-54) (Time)
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of:
Deadlifts
Burpees
Time cap: 10 minutes
F: 55-lb. Barbell
M: 75-lb. Barbell
To learn more about CrossFit Games Open 22.2 Foundations (Ages 16-54) click here
03/03/2022
CrossFit Evergreen – CrossFit
“You’ve got to get up every morning with determination if you’re going to go to bed with satisfaction.” – George Lorimer
“Win the morning, win the day” is something we’ve all heard once or twice before.
It’s less however about winning the morning, and more about establishing the right habits. The most successful in life routinely draw back to a core staple of set daily habits.
Write a short list of healthy habits you believe push you forward. It could be reading, journaling, “no phone hours”, or anything in between. Where consistency is king, discipline is freedom.
Building Blocks (AMRAP – Rounds and Reps)
AMRAP 25
800m Run or Ski (1000m Row)
50 Crunches
40 Single Leg Glute Bridges (20 each leg)
:30s Superman Hold
20 Scissor Kicks
10 Push Ups
– Try to ease through this with nasal breathing only.
– This will intentionally slow our pace down to a recovery pace.
– Use this as an opportunity to turn your mind off and just sweat.
-Score is total rounds and reps. :30s counts as 30 reps (1 per second)
-Can do Shuttle runs
Mobility
Puppy Pose (w/roller)
Thread the Needle (w/rollover)
Down Dog/Up Dog
Spider-Man Hold into
Hamstring Stretch
Squat Hold w/ Prayer Hands
Happy Baby
Plow Pose
Crossbody Twist
03/02/2022
CrossFit Evergreen – CrossFit
“I would rather die of passion than boredom.” – Vincent Van Gogh
There are times in our lives, whether it be during training, at work, or at home, where we question the choices we’ve made. They arrive shortly after we make an important decision. A form of “buyers remorse”, where we wonder if we’re on the right path. As humans, that’s what is safe to us, and we seek it out… knowing with certainty, in uncertain times, that we’re on the best path forward.
But… do we really?
Think back to a moment of uncertainty. Think of the first day we first talked to our significant other. The first time we went on a roller coaster ride. The first time we walked into a CrossFit gym.
Uncertainty makes us feel alive. Those moments are etched into us forever, and are some of our fondest memories. If everything was known, expected, and pre-determined, life would be so horribly boring. It wouldn’t be a life at all. Where others may run from uncertainty, let’s embrace it for what it is, and create the life of memories we’ll look back on with pride.
Overhead 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.
– Hit at least 3 warmup sets of 5-6 reps before making first attempt at heavy 10.
– Sub 5 x 10 Overhead Squats (w/ PVC or Empty Barbell)
– Sub Single Dumbbell
“Enough” (4 Rounds for reps)
AMRAP 2-2-2-3:
6 Devils Press
10/7 Calorie Echo Bike
Max Overhead Squats 95 / 65 lb
Rest 1:00 Between AMRAPs
Double DB: MRx: 30/15, Rx: 40/25, Rx+: 50/35
BB: MRx: 75/45, Rx: 85/55, Rx+: 95/65
– Conditioning Category: Sprinty Intervals
– Devils Press: Less than 45s per round.
– Bike: Less than 45s per round.
– OHS: Light (less than 50% of 1RM). Take bar from the floor.
– Goal: 12 reps or more per round.
– Score: Enter 4 rounds of OHS reps. Your overall score will be the sum total.
– Be speedy on these, use your hips for momentum.
– Faster pace on the bike than usual.
– Big sets on the overhead squats.
– Quick transitions.
Modifications
Devils Press
– Reduce Weight
– Reduce Reps
– DB Thrusters
10/7 CALORIE ECHO BIKE
– Reduce Calories
– 10/7 Cal Assault Bike, Air Run, or Ski
– 15/10 Cal Row or Bike Erg
– 10 x 10m Shuttle Runs
OVERHEAD SQUATS
– Reduce Loading
– Front Squats
– Sub Single Dumbbell
03/01/2022
CrossFit Evergreen – CrossFit
“Hope and despair are both self-fulfilling prophecies.” – Ernest Hemingway
If you are in the market for a blue Honda, all you see on the road are blue Hondas. It’s as if they are seemingly everywhere. In every intersection, passing us on the highway, and at the gas station.
Yet, they were there the whole time. We as humans have what’s called the “Reticular Activation System”, which helps us see more of what we’re actively thinking about.
It’s actually a survival mechanism. If we needed to look for food because we were about to starve, we prime our senses to find it. Or if danger was close by in the form of a man-eating predator, we’d prioritize our senses to be very aware of where the threat was, or where it could be hiding. It’s an incredible level of focus that we don’t realize we’re using, bringing what is on our subconscious mind into the conscious world.
Are we focused on what might go wrong?
Or are we focused on what will make it go right?
Push Press
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.
“Whatever You Like” (Time)
For Time [35 Minute Cap]:
50 Shoulder to Overhead
3,000 Meter Row
100 Burpee Box Jumps (24″/20″)
MRx: 95/55, Rx: 115/75, Rx+: 135/95
MRx: Step Overs
*Partition However You’d Like
– Conditioning Category: Grindy Threshold
– Notes: Reps can be completed in any order.
– S2OH: Performed at less than 70% of 1RM Push Jerk.
– Row: Athletes should be able to row at a 2:30 pace or faster.
– BBJ: Box facing. Stand fully on box.
– Score: Total time. If capped, your time is 35:00. Enter where you finished in your notes.
STRADEGY
Simplest way to break things up…
10 Rounds:
5 Shoulder To Overhead
10 Burpee Box Jumps
300m Row
Other Tips…
– Try to avoid rounds of S2OH and BBJ as they interfere with one another.
– Aim to always stay moving. Better to move to another station than break and rest.
– You will always be able to make forward progress on the row even if it is slow. Use this station if needed to recover.
PREP
5 Shoulder To Overhead
100m Row
5 Burpee Box Jumps
Modifications
SHOULDER TO OVERHEAD
– Reduce Reps
– Reduce Loading
– Sub Dumbbells
3,000 METER ROW
– Reduce Distance
– 2,400m Ski
– 6,000m Bike
– 2,400m Run
– 1,800m Air Run
BURPEE BOX JUMPS
– Reduce Reps
– Reduce Box Height
– Burpee To Target
02/28/2022
CrossFit Evergreen – CrossFit
“What you resist, persists”.
What would you think about if I told you to *not* think of a pink giraffe?
The same effect takes place if I tell you “don’t slow down” as you start your final 400 meter run in a workout. Our minds don’t operate well when we focus on what “not to do”. Instead of focusing on what not to do, let’s focus on what *to do.*.
Let’s turn “don’t slow down” on that last 400m run into “I can hold this pace”. Transition “don’t eat those cookies”, “let’s go snack on some celery”.
If our thoughts become words, and those words become actions, we’re going to get what we focus on. So let’s choose wisely.
Deadlift
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.
– Hit at least 3 warmup sets of 5-6 reps before making first attempt at heavy 10.
“Heartless” (Time)
3 Rounds For Time:
10 Deadlifts
20 Pull-ups
50 Double Unders
MRx: 185/105, Rx: 235/155, Rx+: 275/185
– Conditioning Category: Sprinty Threshold.
– Deadlifts: Perform at 70% of 1RM deadlift or less. 1-2 sets.
– Pull-Ups: Any style. 5 sets or less.
– Double Unders: Should be able to perform in under 90 seconds.
– Score: Total Time.
– Focus on fast transitions throughout.
– Aim for 1-2 grindy sets on the deadlifts.
– Quick sets on the pull-ups. 12-8, 8-7-5, 5’s, or 4’s will work well.
– Shoot for unbroken sets of double unders.
Prep
3 Deadlifts
6 Pull-Ups
9 Double Unders
MODIFICATIONS
DEADLIFTS
– Reduce Loading
– Reduce Reps
– Sub Dumbbells
PULL-UPS
– Reduce Reps
– Banded
– 12 Strict Pull-Ups
– Ring Rows
– Alternating Double Dumbbell Plank
DOUBLE UNDERS
– Reduce Reps
– 1:00 Cap
– 75 Single Unders
– 50 Line Hops
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