2/12/2022
CrossFit Evergreen – CrossFit
DU class was postponed due toweather
you have three workouts to pick from today
“Obi-Wan” (AMRAP – Rounds and Reps)
EMOM for 30 minutes do:
– 5 bent over row 75/55
– 10 push ups
– 15 V ups
Chests R Us (AMRAP – Reps)
0:00 – 5:00
Buy-in: 100 partner wall ball sit ups 20/14 (alternating)
(If you finish before 5 minutes you can start on your team bench presses)
5:00 – 20:00 Bench press
1st 50 reps: 95/65
2nd 50 reps: 115/80
3rd 50 reps: 135/95
4th 50 reps: 155/105
Any remaining time: 185/125
SEAL Crusher Part 1 (Time)
4 sets of 15 reps (goal=unbroken)
– bench press
– push ups
– db flyes
– db kick backs (both arms)
– 2 hand OH db tricep extension
– skull crushers
cash out:
– 100 abs
02/11/2022
CrossFit Evergreen – CrossFit
“75% Emotional, 25% Physical”
It’s said that the hardest part about anything is starting. And that once we just take that first step, the successive action seems to just fall into place. And there’s absolutely merit to that… an object in motion tends to stay in motion (Newton).
But beyond the surface we want to recognize the truth about us as human beings… that we are emotional creatures. And that our ultimate success is less dependant on the physical actions we take, and more on the emotional backings behind them.
We can conceptualize “successful action” in this way: 25% of it is the physical side. The actual hands in the dirt, grunt work. This stuff matters, of course. But these specific and granular “whats” only account to a quarter of the recipe.
75% of it is the emotional side. The story that plays between our ears as we’re underway. We’re going to hit bumps in the road, and how we internalize obstacles determines our path forward more than anything else. How do we respond when it’s a “bad day?”, and we’re missing every single snatch attempt?
When we think about it that way, successful action isn’t just about what we’re doing, and far more about how we’re doing it. Despite the battle being in our hands, it’s won in our mind.
OH Squats + Bar Muscle Ups (5 Rounds for weight)
https://www.youtube.com/watch?v=R7bsiW84d3c
5 Sets:
3 Moderate Overhead Squats
[After Each Set]:
3-5 Jump Start Bar Muscle-Ups
INTENTION: Hit some overhead squat reps at today’s workout weight or slightly heavier. Between sets we’ll complete 1 set of bar muscle-ups (between 3 and 5 reps). This piece is for quality, not time so rest as needed. We’ll take the barbell from the floor.
SCORE: Enter weights used for each set. Record bar muscle-up reps in your notes.
Prep
2-3 warmup sets to first working overhead squat weight.
Modifications
OVERHEAD SQUATS
– Sub Single Dumbbell
– Front Squats
BAR MUSCLE-UPS
– 5-10 Chest To Bar Pull-Ups
– 3-5 Strict Chest To Bar Pull-Ups
– 3-5 Double Dumbbell Devil Presses
“Encore” (Time)
21-15-9:
Overhead Squats
Chest to Bar Pull-ups
Directly Into…
45 Bar-Facing Burpees
MRx: 95/55, Rx: 115/75, Rx+: 135/95
CONDITIONING CATEGORY: Grindy Threshold
OVERHEAD SQUATS: On the heavier side. Should be between 60-70% of your 1RM Squat Snatch.
CHEST TO BAR PULL-UPS: Athletes should be able to complete 15+ reps unbroken when fresh if completing Rx.
BAR-FACING BURPEES: Two foot take off. These should take less than 5:00.
SCORE: Total Time.
– Aim for 2-3 sets of overhead squats on the rounds of 21 and 15, and 1-2 sets on the round of 9.
– Aim for similar sets on the chest to bar or quicker smaller sets of 6’s, 5’s, 4’s, or 3’s.
– Aim to ramp up your speed on the burpees as you get closer to the finish.
Prep
4 Overhead Squats
4 Chest to Bar Pull-ups
4 Bar-Facing Burpees
Modifications
OVERHEAD SQUATS
– Reduce Loading
– Reduce Reps
– Sub Single Dumbbell
CHEST TO BAR PULL-UPS
– Reduce Reps
– Strict Chest To Bar Pull-Ups
– Regular Pull-Ups
– Alternating Double Dumbbell Plank Rows
BAR-FACING BURPEES
– Reduce Reps
– Regular Burpees
– Dumbbell-Facing Burpees
02/10/2022
CrossFit Evergreen – CrossFit
“Your obsessions become your possessions.” – Ed Mylett
The word “obsessed” gets a bad rap.
And there’s indeed some merit to that.
But let’s try to define “to be obsessed” a little further. What it’s not defined by is “hours put in”. That may be correlation, but not causality. One is truly obsessed with something when their passion and fire for “that thing” is so great, that their willpower will see them through even the harshest of storms. Where every other person quits… they push on. To one who is obsessed, failure is simply not an option.
Be obsessed with reaching our dreams.
Be obsessed with becoming a better husband. A better wife.
A better son, a better daughter. A better friend, a better neighbor.
Be obsessed with what we care about the most. Our fiercest willpower, pointed in the right direction, is the most powerful thing in the world.
Scouts Recovery (Time)
50-40-30-20-10:
Calorie Row
Reverse Lunges
Calorie Ski
AbMat Sit-ups
45 MIN. CAP
INTENTION: Get in a longer aerobic piece on our active recovery day.
LUNGES: Hold on for big or unbroken sets.
ROW: If you row at a 700 cals/hr pace or lower, sub cals for 35-28-21-14-7 (this would be considered scaled).
SCORE: Total Time.
02/09/2022
CrossFit Evergreen – CrossFit
“There will never be better you, than you.”
There is a lot to be said about authenticity.
The first definition inside Merriam-Webster reads, “worthy of acceptance or belief.”
If there’s one sure way to find failure in something, it’s through not being ourselves. It just doesn’t pan out in the long run. While we always remain a student, the harm lies when we blur the lines between emulating the traits of our mentors… with trying to actually be them.
Our mentors do not wish for us to follow in their footsteps.
Our mentors wish for us to go further. To blaze the path further than before.
We have incredible leaders to guide us. But it is now on us to push even further. And there’s no one suited better for that, than you.
Deadlift
All Percentages Based Off 1RM Deadlift
1 Set of 1 @ 70%
1 Set of 1 @ 78%
4 Sets of 3 @ 83%
1 Set of 3+ @ 83%
Rest 1 Minute Between Sets.
FLOW: Complete 2 sets of 1, and 4 sets of 3 unbroken deadlifts. For the final set, complete a set of 3 or more unbroken deadlifts. This should be a “near max” set. Leave 1-2 reps in the tank.
SCORE: Enter reps completed for the set of 3+
Prep
2-3 warmup sets to 70%
“Dublin” (Time)
5 Rounds For Time:
9 Double Dumbbell Push Jerks
12 Double Dumbbell Hang Power Cleans
15 Double Dumbbell Deadlifts
45 Double Unders
Rest 1 Minute Between Rounds
Dumbbells: MRx: 30/15, Rx: 40/25, Rx+: 50/35
CONDITIONING CATEGORY: Grind
DUMBBELL MOVEMENTS: Completed in no more than 2 sets every round.
DOUBLE UNDERS: Athletes should be able to string more than 45 reps unbroken when fresh to complete as Rx.
SCORE: Total time including rest.
– Aim for unbroken sets of push jerks.
– After the last push jerk, try to transition directly into 4, 6, or 8 hang power cleans before breaking.
– Shake out the arms quickly, finish out the rest of the hang power clean reps, then aim to transition directly into 5, 6, or 8 deadlifts.
– Finish out the deadlifts, then make a quick transition to the rope. Be mindful of how tight your hands are gripping the rope.
Prep
3 Double Dumbbell Push Jerks
3 Double Dumbbell Hang Power Cleans
3 Double Dumbbell Deadlifts
10 Double Unders
Modifications
DOUBLE DUMBBELL PUSH JERKS
– Reduce Loading
– Reduce Reps
– Sub Kettlebells
DOUBLE DUMBBELL HANG POWER CLEANS
– Reduce Loading
– Reduce Reps
– Sub Kettlebells
DOUBLE DUMBBELL DEADLIFTS
– Reduce Loading
– Reduce Reps
– Sub Kettlebells
45 DOUBLE UNDERS
– Reduce Reps
– 1:00 Time Cap
– 45 Line Hops
– 70 Single Unders
Row Interval Option (Time)
If Time Permits: (For Time):
500 Meters at Fast Pace
100 Meters Sprint
Rest 2:00
400 Meters at Fast Pace
100 Meters Sprint
Rest 1:30
300 Meters at Fast Pace
100 Meters Sprint
Rest 1:00
200 Meters at Fast Pace
100 Meters Sprint
INTENTION: Train the body to handle transitioning from hard efforts into REALLY hard efforts.
FAST PACE: 2k time trial pace or faster.
SPRINT PACE: All out effort.
SCORE: Total time including rest.
02/08/2022
CrossFit Evergreen – CrossFit
“You can easily judge the character of a person by how they treat those who can do nothing for them.” – Johann Wolfgang von Goethe
Cue, craving, response, reward.
In “Atomic Habits”, by James Clear, this is the loop process that determines many of our actions.
A large part of the above is the final piece – the reward. We can be reward oriented beings. It’s not a bad thing by itself, but we do find ourselves in trouble when it is the *only* thing.
The quote above gives us something to think about. Sometime today, we’ll come across the individual who can offer us “the least in return”. As in, there won’t be a reward for whatever we do for them.
How we act inside that moment is the reality of our character.
Skills (Time)
3 Rounds For Time:
500M Ski
30 HRPU (Rx+: 100 ft. HS Walk)
25 GHD sit ups (MRx: VUps)
20 Single Dumbel Box Step Ups (20/24)
DB: MRx: 30/15, Rx: 40/25, Rx+: 50/35
25 MIN CAP
Flow, working on full range if motion and skill with Hand Release Push Ups. Work on increasing distance covered in handstand walks. Consistent GHD work firing the quads and touching to a ball.
BOX STEP-UPS: Hold db however feels best and alternate legs every rep.
“Apologies” (Time)
https://www.youtube.com/watch?v=cCN-oMiYldw
For Time:
45 Wallballs
30 Toes to Bar
15 Burpee Box Jump Overs
30 Wallballs
20 Toes to Bar
10 Burpee Box Jump Overs
15 Wallballs
10 Toes to Bar
5 Burpee Box Jump Overs
WB-MRx: 14/10, Rx: 20/14
Box-MRx: 24/20 Step Overs, Rx: 24/20 Jump Over
TTB: MRx: Knees To Chest
20 MIN CAP
CONDITIONING CATEGORY: High Threshold
WALLBALLS: Completed in sets of 10 or more throughout.
TOES TO BAR: Completed in sets of 5 or more throughout.
BURPEE BOX JUMP OVERS: Higher box. Burpee performed facing box.
SCORE: Time
– Aim for big sets of wallballs.
– Don’t be afraid of going for bigger sets of toes to bar than usual if it’s there. If they begin to feel grindy, switch over to quick small sets.
– Pace the burpee box jump overs in a way that will allow you to go big on the other 2 movements.
Prep
5 Wallballs
5 Toes to Bar
5 Burpee Box Jump Overs
Modifications
WALLBALLS
– Reduce Loading
– Reduce Reps
– Reduce Target Height
– Single Dumbbell Thrusters
TOES TO BAR
– Reduce Reps
– Knees To Chest
– 60-45-30 Medball Overhead Sit-Ups
– V-Ups
BURPEE BOX JUMP OVERS
– Reduce Reps
– Reduce Height
– Burpee Broad Jumps
– Burpee To Target
02/07/2022
CrossFit Evergreen – CrossFit
“Your mind is not your shoe size.” – Jim Kwik
Have you ever taken an “IQ Test”?
Chances are you have of some sort. A test that claimed to tell us our capacity in life. Where the resulting score is the equivalent of looking into a crystal ball on how successful we’ll be.
As ridiculous as that sounds, it’s a nightmare that comes to life for many. A self-fulfilling prophecy that can cut potential at the knees.
The truth of it all however, is that we know so very little about how the mind *actually* works. It’s still such a mystery to us. Yet, we can find ourselves building an imaginary ceiling over our heads.
In regards to one of life’s greatest mysteries, there’s one thing we can bank on… that our mind is not our shoe size.
Back Squat
All Percentages Based Off 1RM Back Squat:
6 Sets of 3 @ 75%
1 Set of 3+ @ 75%
Rest 1-3 Minutes Between All Sets.
FLOW: Complete 6 sets of 3 unbroken back squats from a rack. For the final set, complete a set of 3 or more unbroken back squats. This should be a “near max” set. Leave 2-3 reps in the tank.
SCORE: Enter reps completed for the set of 3+
Prep
2-3 warmup sets to 75%
Modifications
BACK SQUAT
– Box Squat
– Reduce Percentage
“Pass Interference” (Time)
3 Rounds:
15 Deadlifts
15 Pull-ups
Directly Into…
3 Rounds:
12 Front Squats
12 Chest to Bar Pull-ups
Directly Into…
3 Rounds:
9 Shoulder to Overhead
9 Strict Pull-ups
Time Cap: 18 Minutes
MRx: 95/55, Rx: 115/75, Rx+: 135/95
CONDITIONING CATEGORY: Grind
BARBELL MOVEMENTS: No more than 3 sets on any movement. The weight should be between 40-60% of your 1RM Shoulder To Overhead.
GYMNASTICS: No less than sets of 3 on any movement.
NOTES: Each 3 rounder should take between 3 and 6 minutes. There is no rest between each piece.
SCORE: Total time. If capped, add 1s for every missed rep.
– Aim to hold on for unbroken sets of front squats and push jerks. Plan your break up strategy for all the other movements around this.
– Break up the deads. It seems silly but we want to save our grip and shoulders as much as possible in the beginning.
– Aim for quick small sets of pull-ups and chest to bar pull-ups.
– Focus on fast transitions and minimize chalk breaks.
Prep
5 Deadlifts
5 Pull-ups
4 Front Squats
4 Chest to Bar Pull-ups
3 Shoulder to Overhead
3 Strict Pull-ups
Modifications
BARBELL MOVEMENTS
– Reduce Loading
– Reduce Reps
– Sub Dumbbells
PULL-UPS
– Reduce Reps
– Use Bands
– Strict Pull-Ups
– Ring Rows
– Double Dumbbell Bent Over Rows
CHEST TO BAR
– Reduce Reps
– Use Bands
– Strict Pull-Ups
– Chin Over Bar Pull-Ups
– Ring Rows
– Alternating Dumbbell Plank Rows
STRICT PULL-UPS
– Reduce Reps
– Use Bands
– Ring Rows
– Renegade Rows
Achieve Your Fitness Goals
Flexible membership packages to suit all levels of training to help achieve your fitness goals