2/5/2022
CrossFit Evergreen – CrossFit
100,000- pound Challenge (Weight)
“Weaklings and weak-willed need not attempt this insane challenge!” Men’s health magazine
JUST KIDDING! It’s not 100,000 lbs!
This is a class where you pick the movements, weights (if any, body weight counts, and amount moved).
45 min. time cap
– start with 500m row, then work!
– at 10 min mark row 400m, work!
– at the 20 min mark row 300m, work!
– at 30 min, row 200m, work!
-at 40 min row 100m, work!
02/04/22
CrossFit Evergreen – CrossFit
“Tell me and I forget. Teach me and I’ll remember. Involve me, and I’ll learn.” – Benjamin Franklin
The musician doesn’t learn by listening. The musician learns, by playing. It’s how the mind, in its ever plastic state, adapts. It responds to application.
In the “Cone of Learning” (Edgar Dale), we learn:
10% of what we read.
20% of what we hear.
30% of what we see.
50% of what we hear and see.
70% of what we say and write.
90% of what we actually participate in.
Information without application, is knowledge.
Information with application, is wisdom.
Squat Snatch
[PRIMER]
3 Sets For Quality:
3 Snatch Grip High Pulls
[MAIN SETS]
All Percentages Off 1RM Snatch:
3 Reps @ 40%
3 Reps @ 50%
3 Reps @ 60%
3 Reps @ 75%
2 Reps @ 80%
2 Reps @ 85%
2 Reps @ 88%
Rest 1-2 Minutes Between Sets.
INTENTION: Getting some technique work in and lots of touches on the squat snatch. Reps can be completed as touch and go reps or singles at each percentage. If you miss 3 snatches at any percentage, stop there.
PR’S: Make sure your PR’s are up to date so that the percentages are correct.
SCORE: Enter weight used for set of 2 squat snatches at 88%. Record primer weights in your notes.
“Fortitude” (1 Rounds for time)
On the Minute x 30:
1 Minute Max Calorie Row
1 Minute Max Burpees
*Score Is Lowest Row + Lowest Burpee Round
BENCHMARK WOD: Last time we completed this workout was 2.13.21. This version is slightly different and will be the version we use every year going forward. We are establishing our new “launch point.”
CONDITIONING CATEGORY: Threshold
ATHLETE NOTES: Athletes should choose a number of reps they see themselves being able to hold for the entire 30 minutes. The goal is to hold the same numbers across the entire workout. Your row calories and burpee reps do not need to match one another which means you can now play to your strengths.
SCORE: Lowest Row + Lowest Burpee Round
– Aim to finish your last calorie/burpee at the same time each round. This should be at about the 40-45s second mark in the first half of the workout and may drop to about the 50-55s mark in the later rounds.
– We should not aim to back rest by moving faster when we are fresh. We want to keep the heart rate pretty steady throughout so sprinting will only cause the heart rate to spike making it hard to recover.
– Everyone wants to let up at minutes 15-20. Remember this at that point and do the whatever you can to stick to your numbers!
Prep
To help determine about half the reps we can plan on accumulating our practice round will be…
30s Of Rowing
10s Rest
30s Of Burpees
Modifications
MAX CALORIE ROW
– Max Cals On Any Other Machine
– Max Shuttle Runs
– Max Box Jump Overs
MAX BURPEES
– Max Cals On Any Machine
– Max Shuttle Runs
– Max Box Jump Overs
02/03/22
CrossFit Evergreen – CrossFit
“Your actions speak so loudly that I can’t hear what you’re saying.”
It’s not about what we talk about, but what we tolerate.
When we think of our greatest role models, those we truly look up to in life, there’s a consistent commonality we’ll notice… their action under adversity. They achieved something great, under incredibly hard circumstances. They overcame a specific challenge in their darkest hour. And for that, we remember them.
Our identity isn’t shaped by the good times… but the challenging ones. In those moments, it’ll never be about what we say, but what we do.
“Row For Life” (Distance)
5 Sets:
90 Seconds at Fast Pace
90 Seconds at Easy Pace
No Rest Between Reps or Sets.
INTENTION: Getting in a moderate duration row with varying paces. Holding your fast pace each set will be more of the focus than the easy pace.
FAST: Slightly faster (~5 seconds) than your 2k time trial pace.
EASY: Slightly faster than your recovery pace.
SCORE: Total meters.
Prep
20s Easy
20s Fast
10s Easy
10s Fast
Rest 2:00 Before Starting Workout
Modifications
ROW INTERVALS
– Same Workout On Any Other Machine
– Same Workout If Running
“Cindy’s Got Abs” (Time)
5 Rounds for Time:
5 Pull Ups
10 Push Ups
15 Air Squats
20 AbMat SitUps
Find a steady pace to complete 5 rounds of Cindy with added abs!
02/02/22
CrossFit Evergreen – CrossFit
“If people knew how hard I worked to achieve my mastery, it wouldn’t seem so wonderful after all.” – Michelangelo
Written by someone recognized as one of the greatest artists of time.
“Natural born talent” is a myth. Movies portray it, sports news glamorizes… the “uncontrollable factor” that leads to such heights of achievement. Yet here he is, Michelangelo himself, expressing his backbone to success.
It’s easy to believe that we can’t control tomorrow. To believe that it is by chance. It’s far harder, to believe that it is within our capabilities. That there is another level of true grit and unrelenting effort we can choose to go. It’s realizing that the great Michaelangelo simply worked his ass off… and that we can too.
Greatness is never by chance. It is always by choice. The choice to do the work.
Deadlift
All Percentages Based Off 1RM Deadlift
6 Sets of 3 @ 75%
1 Set of 3+ @ 75%
Rest 1-3 Minutes Between Sets.
FLOW: Complete 6 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 2-3 reps in the tank.
SCORE: Enter reps completed for the set of 3+
Prep
2-3 warmup sets to 50%
Modifications
DEADLIFT
– From Blocks
– Double Dumbbell
“Holleyman” (Time)
30 Rounds For Time:
5 Wallballs
3 Handstand Push-ups
1 Power Clean
Time Cap: 30 Minutes
WB-Mrx: 14/10, Rx: 20/14
Mrx: Push Ups, Rx: HSPU
BB-MRx: 105/75, Rx: 155/105, Rx+: 185/135
HERO WOD: Last time we completed this workout was 9.13.2015.
CONDITIONING CATEGORY: Grindy Threshold
WALLBALLS: Less than 15 seconds per round.
HANDSTAND PUSH-UPS: Can be strict or kipping. Less than 15 seconds per round.
POWER CLEANS: This should be a heavy single but should not exceed 75% of your 1RM power clean. Less than 15 seconds per round.
SCORE: Total time. If capped, add 1 second for every missed rep.
– Find a steady, sustainable pace you can hold for the entire workout.
– Aim for unbroken sets of wallballs and handstand push-ups.
– Focus on quick transitions.
– If you complete 1 round every minute, you will complete this workout under the time cap. Use the clock as a guide to help you pace.
Prep
For Time (At Walk Through Pace):
5 Wallballs
3 Handstand Push-ups
1 Power Clean
Modifications
WALLBALLS
– Reduce Load
– Reduce Reps
– Reduce Target Height
– Sub Single DB Thrusters (Hold Dumbbell Across Chest)
HANDSTAND PUSH-UPS
– Reduce Reps
– Use Riser
– Sub Double Dumbbell Strict or Push Presses
POWER CLEANS
– Reduce Load
– Sub Dumbbells
02/01/22
CrossFit Evergreen – CrossFit
“Culture eats strategy for breakfast.” – Peter Drucker
In business, this is ever important for leaders to fully understand. That the culture of a team is everything. Over any marketing plans, product launches… anything.
The same mindset is true for us as athletes.
We’ve all heard the line, “it’s not the size of the dog in the fight, but the size of the fight in the dog”. And we believe it to be true. The picture perfect strategy, executed half-heartedly, will always be beaten by the less-than-ideal strategy, but executed with full heart.
Our character is our back bone. During round 4 of “Kelly”, or the final minutes of an Open AMRAP, it will not be our “workout strategy” that we fall back to. It’s something deeper. Cultivate that, and everything else falls into place.
02/01/22
CrossFit Evergreen – CrossFit
“Culture eats strategy for breakfast.” – Peter Drucker
In business, this is ever important for leaders to fully understand. That the culture of a team is everything. Over any marketing plans, product launches… anything.
The same mindset is true for us as athletes.
We’ve all heard the line, “it’s not the size of the dog in the fight, but the size of the fight in the dog”. And we believe it to be true. The picture perfect strategy, executed half-heartedly, will always be beaten by the less-than-ideal strategy, but executed with full heart.
Our character is our back bone. During round 4 of “Kelly”, or the final minutes of an Open AMRAP, it will not be our “workout strategy” that we fall back to. It’s something deeper. Cultivate that, and everything else falls into place.
Strict Press
All Sets Based Off 1RM Strict Press
6 Sets of 3 @ 75%
1 Set of 3+ @ 75%
Rest 1-3 Minutes Between Sets.
FLOW: Complete 6 sets of 3 unbroken strict presses from a rack. For the final set, complete a set of 3 or more unbroken strict presses. This should be a “near max” set. Leave 2-3 reps in the tank.
STANDARDS: Knees stay locked. Bar touches the shoulders in the bottom position. Elbows fully lockout at the top with the head through the arms.
SCORE: Enter reps completed for the set of 3+
Prep
2-3 warmup sets to 75%
Modifications
STRICT PRESS
– Sub Dumbbells
“Turbo Time” (3 Rounds for calories)
AMRAP 4:
20 Double Dumbbell Box Step-Overs
20 Toes To Bar
Max Calorie Echo Bike
Rest 4 Minutes
AMRAP 4:
15 Double Dumbbell Box Step-Overs
15 Toes To Bar
Max Calorie Echo Bike
Rest 4 Minutes
AMRAP 4:
10 Double Dumbbell Box Step-Overs
10 Toes To Bar
Max Calorie Echo Bike
Dumbbells: MRx: 30/15, Rx: 40/25, 50/35
Box: MRx: 20/18, Rx: 24/20
CONDITIONING CATEGORY: Threshold
INTERVAL 1: Less than 3:00 for the step-overs and toes to bar.
INTERVAL 2: Less than 2:30 for the step-overs and toes to bar.
INTERVAL 3: Less than 2:00 for the step-overs and toes to bar.
BOX STEP-OVERS: Hold dumbbells down by the sides. Both feet should touch the top of the box before stepping down.
SCORE: Enter total calories accumulated in each of the 3 intervals. Your overall score will be the sum total.
– Breaking once on the box step-overs may be a smart idea on the first 2 intervals in order to save the grip for the toes to bar. Let’s aim for 1 unbroken set on the final interval.
– Either hold on for unbroken sets of toes to bar if you’re a gymnastics ninja or break into sustainable sets if these tend to go away quickly for you.
– Work HARD on the bike. Use the legs a lot while the arms recover then aim to work the arms in more as you finish off each interval.
Prep
4 Double Dumbbell Box Step-Overs
4 Toes To Bar
4 Calorie Echo Bike
Modifications
DOUBLE DUMBBELL BOX STEP-OVERS
– Reduce Reps
– Reduce Loading
– Reduce Box Height
– Sub Single Dumbbell
– Sub Double Dumbbell Step Back Lunges
TOES TO BAR
– Reduce Reps
– Knees To Chest
– V-Ups
– 1.5x Sit-Ups
CALORIE ECHO BIKE
– Max Cals On Any Other Machine
– Max Burpees
– Max 10 Meter Shuttle Runs
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