01/31/22
CrossFit Evergreen – CrossFit
“Well done is better than well said.” – Benjamin Franklin
Talk is cheap.
Anyone can talk.
Only the few, choose to do.
There will be a point today where we will feel compelled to express our thoughts to someone. Maybe it’s how something could be done better.
Press pause in that moment. “Ductus Exemplo” is a Latin phrase that translates to: “Lead by Example”. Actions will always speak louder than any words.
WD > WS.
“Back At It Again” – Part 1 (Time)
For Time:
75 Power Snatches
On the Minute [Starting at 0:00]:
30 Double Unders
MRx: 65/45, Rx: 75/55
CONDITIONING CATEGORY: Sprinty Threshold
POWER SNATCHES: Super light. Should be able to cycle the bar for the entire workout.
DOUBLE UNDERS: 30 seconds or less each minute.
SCORE: Time
Strategy
– Breathe on the jump rope and try to keep the shoulders relaxed.
– Aim for 7 or more power snatches each minute. Muscle snatches will be faster but will have a higher demand on the shoulders and lungs.
– Focus on quick transitions.
– Feel free to stop 5-10 seconds early each minute in order to gear up for the next minute.
Prep
10 Double Unders
5 Power Snatches
Modifications
POWER SNATCHES
– Reduce Loading
– Reduce Reps
– Sub Single Dumbbell Power Snatches
DOUBLE UNDERS
– Reduce Reps
– 30s Time Cap
– 30 Line Hops
– 45 Single Unders
Power Snatch
“Back At It Again” – Part 2
[Right After Completing “Back At It Again”]
7 Minute Window:
Build to Heavy Single Power Snatch
INTENTION: Let’s see what we’ve got after this big snatch workout. Aim for 3 or more attempts. Make the first lift some thing easy, then plan your jumps based off where you’d like to end up.
SCORE: Heaviest successful power snatch.
“Bike Pain” (3 Rounds for calories)
[3 Sets]
4 Rounds:
30 Seconds at Fast Pace (90+ RPM)
45 Seconds at Easy Pace (60+ RPM)
1 Minute Rest Between Sets
INTENTION: Alternating between fast and easy paces on the bike. 4 rounds of 30 fast/45 easy is 1 full set. Over the whole workout we’ll complete 12 rounds total. Athletes can get off the bike during the rest period between sets or spin at a recovery pace at a low damper setting.
SCORE: Enter total calories accumulated each set (3 scores). Your overall score will be the sum total.
1/29/2022
CrossFit Evergreen – CrossFit
An Easy Dozen (AMRAP – Reps)
With 3 rds and a work ratio of :45/:30, complete as many reps as possible for each of the following:
1 – weighted wall sit 55/35 (1 rep for this each rd)
2- Odin hammer
3- battle rope
4 – row (calories)
5 – roll outs
6 – push ups
7 – fingertip hold, 2 plates 25/15 ( 1 rep for this each rd)
8 – bike (calories)
9 – plate steering wheel 25/15
10 – OH Tri ext w/ plate 25/15
11 – plate curl & press 25/15
12 – ski (calories)
01/28/2022
CrossFit Evergreen – CrossFit
“Discipline is choosing between what you want now, and what you want most.” — Abraham Lincoln
The desire to seek immediate gratification can be our mortal enemy. It drives us towards the comfortable choice. The safer option, or the compromise.
What we lack in those weak moments is discipline. Discipline is the willingness to stick to goals we set out to do. Emotions and conditions can tempt us to sway, where our discipline can see the temptations for what they are, and make the right decision.
This skill, as it truly is one that we can practice, has been linked many times over to being a critical component of success.
What our emotions drive us towards today, may very well be directly against what we want in the long run. So we must question them. Stacked side by side, here we need to choose. Which one do we want more? There can only be one.
Squat Snatch (Primer+Squat Snatch)
https://www.youtube.com/watch?v=GVtRchjDDd0
[PRIMER]
3 Sets For Quality:
3 Hang Muscle Snatches
[MAIN SETS]
All Percentages Off 1RM Snatch:
3 Reps @ 40%
3 Reps @ 50%
3 Reps @ 60%
3 Reps @ 75%
2 Reps @ 80%
1 Rep @ 85%
1 Rep @ 88%
1 Rep @ 88%
Build to Heavy Single (3 Misses Allowed)
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 your heaviest successful snatch.
Modifications
SQUAT SNATCH
– Reduce Percentages
– 1 Power Snatch + 1 Overhead Squat
– Power Snatch
– Single Dumbbell (2x Reps)
“Chan’s Challenge” (Time)
3 Rounds For Time:
9 Squat Snatches
15 Bar-Facing Burpees
21 Toes to Bar
MRx: 75/45, Rx: 105/65, Rx+: 135/85
MRx: V-Ups
CONDITIONING CATEGORY: Threshold
SQUAT SNATCHES: Between 40-60% of your 1RM squat snatch. Less than 1:30.
BAR-FACING BURPEES: Less than 1:30.
TOES TO BAR: Less than 2:00.
SCORE: Time
– Singles on the snatches is probably the best approach here. We want to save our grip and lungs for the other 2 movements.
– Find a steady pace on the burpees.
– Break the toes to bar early and often.
– This workout is all about the second round of toes to bar and the entire final round. We need to be smart about our break up strategy and pacing in the front half of the workout in order to excel in the back half.
Prep
2 Squat Snatches
4 Bar-Facing Burpees
6 Toes to Bar
Modifications
SQUAT SNATCHES
– Reduce Reps
– Reduce Loading
– Power Snatch + Overhead Squat
– Sub Single Dumbbell
BAR-FACING BURPEES
– Reduce Reps
– Bar Lateral Burpees
– Regular Burpees
TOES TO BAR
– Reduce Reps
– Knees To Chest
– V-Ups
– 30 Sit-Ups
01/27/2022
CrossFit Evergreen – CrossFit
“We are what we repeatedly do. Excellence then, is not an act, but a habit.” – Aristotle
There are habits we can see, and habits we cannot.
There’s the physical side of habits which are easier to identify. Do we wake up at the same time every day? Do we show up to the gym consistently to train? Do we hold true to the nutrition plan we set out?
What’s more challenging, is to look further inward. And seek out the invisible habits. To reflect on the way we think.
When we missed the lift, what were our immediate thoughts?
When we were cut off on the road by another car, how did we feel?
When the gossip arrived in the locker room, what were our first thoughts?
If our thoughts become actions, this must be where we start.
“Count Down” (AMRAP – Reps)
AMRAP 5: Single Dumbbell Box Step-ups
AMRAP 5: Calorie Row
AMRAP 4: Single Dumbbell AbMat SitUps
AMRAP 4: Calorie Row
AMRAP 3: Single Dumbbell Farmers Carry
AMRAP 3: Calorie Row
AMRAP 2: Single Dumbbell Glute Bridges
AMRAP 2: Calorie Row
AMRAP 1: Single Dumbbell Lateral Burpees
AMRAP 1: Calorie Row
Dumbbell: MRx: 30/15, Rx: 40/25, Rx+: 50/35
Box: 24/20
INTENTION: Get in a big sweaty workout on our active recovery day. There is no rest between AMRAP’s. Switch arms whenever you’d like on the box step-ups (alternate legs), the farmer’s carry.
SCORE: Enter reps completed at each station. Every 100ft. on the farmer’s carry is 1 rep. Your overall score will be the sum total.
Modifications
SINGLE DUMBBELL BOX STEP-UPS
– Reduce/Remove Weight
– Single Dumbbell Step Back Lunges
CALORIE ROW
– Sub Any Other Machine
SINGLE DUMBBELL AbMat
– Reduce Load
– No weight
SINGLE DUMBBELL FARMERS CARRY
– Reduce Load
– Single Dumbbell Floor Press (If Lacking In Space)
SINGLE DUMBBELL GLUTE BRIDGES
– Reduce Load
– NO Weight
SINGLE DUMBBELL LATERAL BURPEES
– Regular Burpees
01/26/2022
CrossFit Evergreen – CrossFit
“Champions don’t blame the tools they’ve been given. Champions sharpen them.”
Abraham Lincoln once wrote that if he had six hours to cut down a tree, he would spend the first four sharpening the axe.
It doesn’t matter where you started, or even where you’ve been. All that matters is two questions:
Where do you want to go, and…
How hard are you willing to work to get there.
We have what we need. Everyone does. The separation comes down to who is willing to do the work.
Never whine.
Never complain.
Never make excuses.
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 @ 80%
1 Set of Max Reps @ 85%
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 6-7 reps for your max set, increase your deadlift PR by 5# or 2.2kg. If you complete 8+ reps for your max set, increase your deadlift PR by 10# or 4.5kg.
Prep
2-3 warmup sets to 50%
Modifications
DEADLIFT
– From Blocks
– Double Dumbbell
“Sager’s Wager” (Time)
https://www.youtube.com/watch?v=TyNvTzgK8fo
5 Rounds For Time:
60 Double Unders
15 Overhead Squats
3 Rope Climbs
MRx: 75/45, Rx: 95/65, Rx+: 115/85
CONDITIONING CATEGORY: Threshold
DOUBLE UNDERS: Less than 1:00.
OVERHEAD SQUATS: Less than 1:30.
ROPES: Less than 1:30.
SCORE: Time
– Smooth pace on the double unders. Breathe and relax the shoulders.
– 1-2 sets on the overhead squats. Squat low and stand fully.
– Strong foot clamps and minimal pulls to get up the rope each rep.
Prep
10 Double Unders
5 Overhead Squats
1 Rope Climb
Modifications
DOUBLE UNDERS
– Reduce Reps
– 1:00 Cap
– 60 Line Hops
– 75 Single Unders
– 1:00 On Any Machine
OVERHEAD SQUATS
– Reduce Reps
– Reduce Load
– Front Squats
– Single Dumbbell
ROPE CLIMBS
– Reduce Height
– Reduce Reps
– 3 Strict Pull-Ups + 3 Strict Knees To Chest = 1 Rope
– 3 Renegade Rows = 1 Rope
01/25/2022
CrossFit Evergreen – CrossFit
“Remember there’s no such thing as a small act of kindness. Every act creates a ripple with no logical end.” – Scott Adams
How does an echo start?
With a tiny sound. One that might not even be noticeable. But shortly thereafter, that soft sound brings a soft echo. Still, maybe nothing to turn heads. Yet, the echo then builds… doubling, tripling, several times over. Before we know it, it’s impossible to ignore.
It’s called the “changing of the echos”, and it starts with a single tiny noise.
The misnomer is that a big life shift requires the “loudness” to turn heads at the start. Not true. What is important here isn’t the decibel, or the magnitude… but the intention.
Disciplined intention is everything. And we just need to start it.
“Disgrace” (Time)
3 Rounds For Time:
10 Squat Cleans
10 Push Jerks
MRx: 95/55, 115/75, 135/95
CONDITIONING CATEGORY: Sprinty Grind
SQUAT CLEANS: Aiming for small sets or singles. Less than 1:00 per round.
PUSH JERKS: Aiming for unbroken sets but definitely no more than 1 break in any round. Less than 1:00 per round.
SCORE: Time.
– Break up the squat cleans in a way that will allow for unbroken sets of push jerks.
– This workout is all about the third round of squat cleans. Be smart with pacing and your break up strategy leading up to that point.
– The push jerks will get challenging on the legs so pause in the front rack or overhead if needed to let the legs come back a bit versus dropping the bar.
Prep
3 Squat Cleans
3 Push Jerks
Modifications
SQUAT CLEANS
– Reduce Reps
– Reduce Loading
– Sub Dumbbells
PUSH JERKS
– Reduce Reps
– Reduce Loading
– Sub Dumbbells
“Strict JT” (Time)
21-15-9:
Strict Handstand Push-ups
Strict Ring Dips
Push-ups
Time Cap: 12:00
INTENTION: Checking up on our upper body push capacity. This workout has direct interference between the movements and will likely be challenging for many athletes to finish under the time cap (especially after the previous pieces). Let’s see what we’ve got even with some fatigue.
SCORE: Total Time.
Prep
2 reps of each movement.
Modifications
SHSPU
– Reduce Reps
– Use Riser
– Double Dumbbell Strict Presses
STRICT RING DIPS
– Reduce Reps
– Banded Reps
– Box, Bench, Or Bar Dips
PUSH-UPS
– Reduce Reps
– Elevate Hands
Midline
Not For Time:
30 Toes to Bar (Knee Ups)
300 Meter Ski Erg
40 GHD Sit-ups (M&M’s)
400 Meter Ski Erg
50 AbMat Sit-ups
500 Meter Ski Erg
INTENTION: Work the midline and the lungs.
SCORE: Mark Completed
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