2/19/2022
CrossFit Evergreen – CrossFit
You want me to do what? (Time)
on the ski erg do:
400m, 600m, 800m, 1000m, 800m , 600m 400m
between each ski distance do:
– 10 feet elevated plank to pike
– 10 barbell V-ups
– 10 M&M reverse crunches
– 10 db floor press 55/35
– 10 seated db leg overs
02/18/2022
CrossFit Evergreen – CrossFit
“The purpose of pain is to move us in action, not to make us suffer.” – Tony Robbins
Pain gets a bad rap.
Not in our world.
Pain is a purely a temporary feeling… where suffering is a state of mind.
As Tony Robbins puts it, it’s purpose is to move us forward. It’s leverage. An advantage, and a very powerful one at that. Few things in the world can get a human being to move faster than pain. It’s our body and mind telling us to go.
Pain is mandatory.
Suffering is optional.
Row Interval (5 Rounds for distance)
5 Sets:
1 Minute at Fast Pace
1 Minute at Easy Pace
No Additional Rest Between Reps or Sets.
INTENTION: This is rowing straight through with varying paces.
SCORE: Enter the 5 sets of meters accumulated during the fast intervals only. Your overall score will be the sum total.
MONITOR SETTING: Set your monitor to time intervals (1 minute on + 1 minute rest).
Prep
1:00 Easy
:45s Moderate
:30s Fast
:15s Easy
Modifications
1:00 Easy
:45s Moderate
:30s Fast
:15s Easy
“Open Test” (AMRAP – Rounds and Reps)
AMRAP 20:
50 Wallballs 20 / 14 lb
50 Double Unders
40 Box Jumps (24″/20″)
40 Toes to Bar
30 Chest to Bar Pull-ups
30 Burpees
20 Power Cleans
20 Push Jerks
10 Power Snatches
10 Elevated Push Ups from box 16″
*Repeat from 1/26/18
BB-75/55, Rx: 95/65, Rx+ 115/85
MRx: WB-14/10
DU-Singles 75
Box Jump-Box Step ups
TTB-V-Ups
CTB-Ring Rows
Elevated PushUps-Regular Push Ups
CONDITIONING CATEGORY: Grind
INTENTION: Many athletes will not complete 1 full round. In order to finish under the cap, you’ll need to complete each station in about 2:00. The goal is to get as far as possible in the 20 minute window.
BARBELL MOVEMENTS: Perform at 40-60% of 1RM push jerk (the limiting factor for most).
SCORE: Rounds + Reps
– Be conservative on the wallballs. One bigger set to start, then chip away with 10’s, 8’s, or 7’s.
– Go unbroken on the double unders if you are comfortable with them. If not, plan a couple breaks.
– Highly recommend stepping down off the box in order to keep the heart rate at bay.
– The toes to bar will directly interfere with the pull-ups that follow. One bigger set, then smaller sets, or smaller sets all the way through are a couple of solid options.
– Break the pull-ups as needed. Small quick sets are likely the most sustainable.
– Steady pace on the burpees.
– Aim for singles or small sets on the cleans.
– Aim for bigger sets on the jerks to avoid having to do extra cleans.
– Aim for singles on the snatches.
– Chip away at the push-ups however you see fit.
– This workout really sets in starting on the burpees. Knowing this, be smart with your choices on strategy and pacing up to this point.
Prep
5 Wallballs
5 Double Unders
4 Box Jumps
4 Toes to Bar
3 Chest to Bar Pull-ups
3 Burpees
2 Power Cleans
2 Jerks
1 Power Snatch
Push ups
Modify
WALLBALLS
– Reduce Reps
– Reduce Loading
– Reduce Target
– Single Dumbbell Thrusters
DOUBLE UNDERS
– Reduce Reps
– 75 Single Unders
– 50 Line Hops
BOX JUMPS
– Reduce Reps
– Reduce Height
– Broad Jumps
TOES TO BAR
– Reduce Reps
– Knees To Chest
– 40 V-Ups
– 60 Sit-Ups
CHEST TO BAR PULL-UPS
– Reduce Reps
– 20 Strict Chest To Bar
– Banded Chest To Bar
– Regular Pull-Ups
– Alternating Double Dumbbell Plank Rows
BARBELL MOVEMENTS
– Reduce Reps
– Reduce Loading
– Sub DB
02/17/2022
CrossFit Evergreen – CrossFit
“We’re so busy watching out for what’s just ahead of us that we don’t take time to enjoy where we are.” – Bill Watterson
There’s a common misunderstanding that if we allow ourselves to feel happy about something, we’ll lose our drive to improve. That in order to reach out goals, we need to hard-wire ourselves 24/7 with thoughts of how improve and develop. Ironically enough, full focus on the future is one of the most self-destructive things we can do to ourselves.
When we celebrate our victories, we feel good. On a biological level, there is a “dopamine” release. By feeling this emotion of accomplishment… we become hungry for more. We crave that next dopamine hit, moving even more aggressively towards that next accomplishment. On the other side, if we constantly deprive ourselves of that dopamine response… we will lose our drive. This is the definition of burnout.
Take a moment today to think about how far you’ve come since last year. And since you’ve started this amazing lifestyle called CrossFit. No leaderboard will ever tell us the full story. While we maintain our fiery state of mind to find the next best version of ourselves, let’s celebrate today.
“Moving Parts” (5 Rounds for reps)
5 Rounds:
1:00 Max Calorie Row
1:00 Max Russian Twists
1:00 Max hip Extensions (or Supermans)
1:00 Max Kettlebell Swings
1:00 Rest
MRx: 35/25, Rx: 53/35
INTENTION: Get in a good sweat and move the body on our active recovery day.
GOAL: Maintain your total reps across all 5 rounds.
SCORE: Enter total reps accumulated each round. Overall score will be the sum total.
Prep
20s Row
20s Sit-Ups
20s KBS
20s Supermans
Modifications
MAX CALORIE ROW
– Max Calories On Another Machine
– Max Burpees
– Max Box Jumps
– Max 10m Shuttle Runs
MAX KETTLEBELL SWINGS
– Reduce Loading
– Russian Kettlebell Swings
– Single Dumbbell Hang Power Snatches
02/16/2022
CrossFit Evergreen – CrossFit
“You make a living with what you get. You make a life with what you give.” – Winston Churchill
Think back to a time in your life when you came in clutch for someone. One where your actions made a significant impact on someone’s life. Maybe it was a time where you showed up for a friend in a time of need. But you didn’t just show up… you went above and beyond. Not because of some expected return or alterior motive, but because you believed it was the right thing to do. You genuinely cared.
Think back to that day, and how that made you feel when you saw your impact. Think back to how it felt to know you made a difference. It felt good, didn’t it. Really, damn, good.
Science has shown us that one of the most powerful emotions we can feel, via serotonin, is released in mass at these moments. But what is even more interesting, is that it’s literally contagious. Think back to the last time you saw *someone else* doing something generous. Maybe it was as simple as holding the door open at the store for an elderly customer. Think back to that… how did you feel, witnessing that? Did it make you feel, more generous?
If generosity is contagious, it just needs to be started.
Let it be us.
Be the change we want to see in this world.
Deadlift
[All Percentages Based Off 1RM Deadlift]
1 Set of 5 @ 50%
1 Set of 3 @ 60%
1 Set of 2 @ 70%
1 Set of 1 @ 75%
1 Set of 1 @ 85%
1 Set of Max Reps @ 90%
Rest 1-3 Minutes Between Sets.
FLOW: Complete 1 set of 5, 1 set of 3, 1 set of 2, and 2 sets of 1 unbroken deadlifts. For the final set, complete a max set of unbroken deadlifts.
SCORE: Enter reps completed for the max set.
PR UPDATE: If you complete 4-5 reps for your max set, increase deadlift PR by 5# or 2.2kg. If you complete 6+ reps for your max set, increase your deadlift PR by 10# or 4.5kg.
Prep
2-3 warmup sets to 50%
“Y-Tu?” (Distance)
Every 2:00 x 10 Rounds:
2 Rope Climbs
Max KM Bike Erg
CONDITIONING CATEGORY: Threshold
ROPES: Completed in no more than 1:00 each round.
SCORE: Total KM.
– Hard effort on the bike but not at the expense of your rope climbs.
– Aim to complete roughly the same number of km’s on the bike each round.
– Focus on strong foot clamps and getting up the rope in as few pulls as possible.
Modifications
ROPE CLIMBS
– Reduce Reps
– Reduce Height
– 3 Strict Pull-Ups + 3 Strict Knees To Chest = 1 Rope
– 6 Alternating Double Dumbbell Plank Rows = 1 Rope
MAX KM BIKE
– Max Meters On Any Other Machine
– Max Meter Run
– Max Box Jump Overs
– Max Burpees
02/15/2022
CrossFit Evergreen – CrossFit
“Don’t tell me who you are. Tell me what you are.”
When we are asked “who” we are, we default to our past. We define ourselves by our resumes. Although our past may give us insight of where we’ve been, it cannot be what defines us… for it’s the past.
When the question however asks “what” we are, we tend to give a different answer. We describe who we *really* are. It’s one of character, values and beliefs.
Will we be defined by who we’ve been in the past, or by what we stand for today? Let character be our loudest statement.
“Skills” (Time)
For Time:
50-40-30-20-10:
Double Unders
AbMat Sit-ups
Handstand Walk (Feet)
Time Cap: 15 Minutes
– Reps will decrease each round.
– Complete 50 reps of each movement, then 40, and so on.
– Handstand walk reps are 50ft. – 40ft. – 30ft. – 20ft. – 10ft.
– Enter total time.
– If capped, add 1 second for every missed rep.
Prep
Practice a few reps of each movement.
Modifications
DOUBLE UNDERS
– Reduce Reps
– 75-60-45-30-15 Single Unders
– 50-40-30-20-10 Line Hops
HANDSTAND WALK
– Reduce Distances
– 5-4-3-2-1 Wall Walks
– 25-20-15-10-5 Handstand Shoulder Taps or DB Strict Press (you choose weight)
“Two Seater” (Time)
For Time:
500 Meter Row
30 Bench Press MRx: 85/45, Rx: 95/65
750 Meter Row
20 Bench Press MRx: 95/55, Rx: 105/75
1,000 Meter Row
10 Bench Press MRx: 105/65, Rx: 115/85
1,500 Meter Row
5 Bench Press MRx:115/75, Rx: 135/95
Time Cap: 30 Minutes
CONDITIONING CATEGORY: Longer Grind
ROW: Athletes should be able to hold a 2:30/500m pace or faster to complete Rx distances.
BENCH: The final weight should be below 80% of your 1RM bench to complete Rx weights.
SCORE: Total time. If capped, add 1 second for every missed rep.
– Aim to hold a pace that is 5-10s slower than your 2k time trial pace on the rower.
– Chip away at the bench presses with bigger sets in the beginning (10’s, 8’s, 7’s, or 5’s). Sets will get smaller as the weight increases (5’s, 3,’s, 2’s, 1’s,). Try to avoid any slow press out reps.
– Change out weights after each bench set to allow the arms to recover a bit before getting back on the row.
Prep
10 Empty Barbell Bench Presses
6 Light Bench Presses
5 Bench Presses @ First Weight
4 Bench Presses @ Second Weight
3 Bench Presses @ Third Weight
2 Bench Presses @ Fourth Weight
Then…
100m Row
3 Bench Presses @ First Weight
Modifications
500M ROW
– 400m Ski
– 1000m Bike
– 400m Run
– 300m Air Run
750M ROW
– 600m Ski
– 1500m Bike
– 600m Run
– 450m Air Run
BENCH PRESS
– Reduce Loading
– Reduce Reps
– Sub Dumbbells
02/14/2022
CrossFit Evergreen – CrossFit
“I want to see it, before I believe it.”
We are visually oriented people.
We seem to trust our eyes more than our other senses.
It’s why we call our ultimate direction our “vision”. It’s why in the middle of the night, if we think we hear something, we want to take a look before we feel safe enough to fall back asleep. We can hear news through the grapevine, but we doubt it until we see it.
Recognizing this, we can leverage it to our advantage. Many of us will agree that there is power to writing down our goals, and this is why. We begin to believe it that much more. It feels that much more real.
Write down our vision. Write down our goals. Write down anything that is important, not because it’s a mundane task… but because we need to see it, before we believe it.
Thrusters (3 Rounds for weight)
A) Build to Heavy Set of 7
B) Build to Heavy Set of 5
C) Build to Heavy Set of 3
– All sets will begin with the barbell on the floor.
– Athletes may squat clean into their first rep.
– Rest as needed between sets/attempts.
– Athletes may have unlimited attempts at each set.
– Enter your heaviest successful set of 7, 5, and 3 thrusters.
Prep
10 Empty Barbell Thrusters
7 Light Barbell Thrusters
Then…
Build in sets of 3-5 reps until you are ready to attempt your heavy set of 7.
Modifications
– Front Squat
– Sub Dumbbells
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
CONDITIONING CATEGORY: Sprint
THRUSTERS: Around 50-60% of your heavy set of 3 in the previous piece.
PULL-UPS: Should be able to complete 15+ reps unbroken when fresh to perform WOD as Rx.
SCORE: Total time.
– Biggest focus is holding on for big sets of thrusters. 1-2 sets in round 1, 1-2 sets in round 2, and 1-2 sets in round 3.
– Break the pull-ups as much as needed in order to stick to barbell sets.
Prep
3-2-1:
Thrusters
Pull-Ups
Modifications
THRUSTERS
– Reduce Reps
– Reduce Loading
– Sub Dumbbells
PULL-UPS
– Reduce Reps
– Strict Pull-Ups
– Banded Pull-Ups
– Sub Alternating Double Dumbbell Plank Rows
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