01/24/2022
CrossFit Evergreen – CrossFit
“I was complaining I had no shoes, until I met a man who had no feet.” – Confucius
A short story to share.
A man walked into a shop to order some flowers to be sent as a gift to his mother, living 200 miles away.
As he got out of his car he noticed a young girl sitting on the curb sobbing. He asked her what was wrong and she replied, “I wanted to buy a red rose for my mother. But I only have seventy-five cents, and a rose costs two dollars.” The man smiled and said, “Come on in with me. I’ll buy you a rose.” He bought the little girl her rose and ordered his own mother’s flowers.
As they were leaving he offered the girl a ride home. She said, “Yes, please! You can take me to my mother!” She directed him to a cemetery, where she placed the rose on a freshly dug grave.
The man returned to the flower shop, cancelled the gifting order, picked up a bouquet and drove the two hundred miles to his mother’s house.
At times, we can take many such relationships with our family and friends for granted.
Back Squat
https://www.youtube.com/watch?v=I2cAPewTgKU
[All Percentages Based Off 1RM Back Squat]
4 Sets of 5 @ 70%
1 Set of 5+ @ 70%
Rest 1-3 Minutes Between All Sets.
FLOW: Complete 4 sets of 5 unbroken back squats from a rack. For the final set, complete 5 or more unbroken back squats. This is essentially a “near max set.” Leave 2-3 reps in the tank.
STANDARDS: Hips travel below the knees in the bottom of the squat. Hips open fully at the top of each rep. All reps taken from a rack.
SCORE: Enter reps completed for the set of 5+.
2-3 warmup sets to 70%
BACK SQUAT
– Box Squat
– Reduce Percentage
“Voicemail” (AMRAP – Reps)
On the Minute x 10 Rounds:
6 Chest to Bar Pull-ups
6 Box Jump Overs (24″/20″)
Max Dumbbell Snatches
MRx: Box Step Overs
DB-MRx: 30/15, Rx: 40/25, Rx+: 50/35
CONDITIONING CATEGORY: Grindy Threshold
CHEST TO BAR: Unbroken sets. Less than 20s.
BOX JUMP OVERS: Less than 20s.
DUMBBELL SNATCHES: These are alternating single dumbbell power snatches. Goal is get 6+ snatches per minute.
SCORE: Total snatch reps.
– Hold on for unbroken sets of pull-ups. This may mean modifying the reps for some athletes.
– Steady pace on the box jump overs.
– Steady pace on the snatches. We need to breathe here so it is okay to switch hands on the ground. If switching in the air, be sure to take a good breath at the top of each rep.
– Focus on fast transitions.
– Stop about 5 seconds early each round to catch the breath and get ready for the next round.
Prep
4 Chest to Bar Pull-ups
4 Box Jump Overs
4 Dumbbell Snatches
Modifications
CHEST TO BAR PULL-UPS
– Reduce Reps
– Banded
– Strict
– Regular Pull-Ups
– Alternating Double Dumbbell Plank Rows
BOX JUMP OVERS
– Reduce Reps
– Reduce Box Height
– Broad Jumps
MAX DUMBBELL SNATCHES
– Reduce Loading
– American Kettlebell Swings
– Light Barbell Snatches
1/22/2022
CrossFit Evergreen – CrossFit
“The Villainous 45 lb bar upper body workout” (2 Rounds for reps)
Perform in order:
1) bench press 200+/100+ goals – no racking, but can rest briefly.
2) bent over row 60+/35+ – brace forehead on rig or wall; bring to upper & lower abs
3) standing overhead press – strict; 50+
4) upright row – thumbs touching, 50+
5) triceps extension – standing or lying, 50+
6) biceps curl – no bouncing, 50+
01/21/2022
CrossFit Evergreen – CrossFit
“Live life on purpose” – Simon Sinek
As simple as this sounds, every action we take in our lives should have a clear and defined purpose.
As an analogy, let’s use money. When we spend money, there’s a reason. Food for tonight’s dinner, a new pair of shoes, gasoline. It’s very easy to justify. We would never throw our money into the wind. Yet… we can often find ourselves doing so with our time.
Unlike money, which can cycle back around on the next paycheck, we don’t get restocked on time. Be it a morbid thought, we know our days here are limited… time is our most precious, irreplaceable resource.
As we move through our day, take an objective look at the actions we take. Like a CFO analyzing a day of business, reflect tonight on where we spent our time. Because at “years-end-summary”, when our time comes… let’s be proud about how we chose to spend those resources. We only get one chance to do so.
Squat Snatch (Primer + Squat Snatch)
https://www.youtube.com/watch?v=gFcyARfP7zM
[PRIMER]
5 Sets of 3:
Snatch High Pulls
[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%
Rest 1-3 Minutes Between All 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 weights for the squat snatches only.
Prep
2-3 warmup sets to 40%
Modifications
SQUAT SNATCH
– Reduce Percentages
– 1 Power Snatch + 1 Overhead Squat
– Power Snatch
– Single Dumbbell (2x Reps)
“The Joker” (Time)
https://www.youtube.com/watch?v=Sc0X8CIS1GU
For Time:
1-2-3-4-5-6-7-8-9-10 Toes to Bar
10-9-8-7-6-5-4-3-2-1 Deadlifts
MRx: V-Ups
MRx 185/115, Rx: 225/155
CONDITIONING CATEGORY: Grind. This is also a benchmark workout last completed on 5.24.19.
TOES TO BAR: No more than 3 sets on the later rounds.
DEADLIFTS: No more than 2 sets on any round.
FLOW: Each round, the toes to bar reps will increase by 1 while the deadlifts reps will decrease by 1.
SCORE: Total Time.
Strategy
– Grind out the deads and see how long you can hold onto unbroken sets of toes to bar.
– This workout gets grippy on the back end. If it’s going to be faster for you to break up the toes to bar into small sets or even singles in the last couple rounds, go for it.
– Focus on speedy transitions.
Prep
2 Rounds:
2 Toes To Bar
2 Deadlifts
Modifications
TOES TO BAR
– Toes To As High As Possible
– Knees To Chest
– V-Ups
– 2x AbMat Sit-Ups
DEADLIFTS
– Reduce Loading
– Sub Dumbbells
01/20/2022
CrossFit Evergreen – CrossFit
“Only a man who knows what it’s like to be defeated, can reach down to the bottom of his soul with the extra ounce of power to win, when the match is even.” – Mohammed Ali
It’s commonplace to look at mistakes, miscues, and losses as negatives. And it’s even more common, to view them as setbacks. Yet here, one of the greatest of time, offers the difference maker in an otherwise even fight between two opponents:
Failure.
Through the experience of failure, the fighter becomes the victor. Not because of the pain of loss, or the embarrassment of defeat. But through viewing failure as a chance to start again, more equipped. More prepared. More experienced.
“R&R” (Time)
For Time:
2000 M Row
50 GHD Sit-ups
30 Mountain Climbers
100-ft. Double DB Front Rack Walking Lunge
30 Burpees
50 GHD Sit-ups
1000 M Row
Double DB- MRx: 25/15, Rx: 35/25, Rx+: 45/35
MRx: AbMat sit-ups 25/15, Rx & Rx+: GHD
INTENTION: Work the midline, the lungs, and the legs. Perform the lunge in a 50, 25, or 25 foot grid if possible.
SCORE: Time
01/19/2022
CrossFit Evergreen – CrossFit
“Don’t judge each day by the harvest you reap, but rather by the seeds you plant.” – Robert Lewis Stevensen
The definition of success is whatever we make of it.
Many directly link results to success. And the lack thereof, to failure. But what if we reshaped that way of thinking. What we measured success, as the seeds we “plant for tomorrow”? What if we decide that a successful day is deemed so purely by how much we learned?
We can view days as tests.
Or we can view days as opportunities.
Time to go tend to the field.
Deadlift
[All Percentages Based Off 1RM Deadlift]
1 Set of 5 @ 65%
1 Set of 5 @ 73%
3 Sets of 5 @ 78%
1 Set of 5+ @ 78%
Rest 1-3 Minutes Between Sets.
FLOW: Complete 5 sets of 5 unbroken deadlifts. For the final set, complete 1 set of 5+ deadlifts. This is a “near max” set of unbroken deadlifts. We’ll leave 1-2 reps in the tank here.
SCORE: Enter reps completed for the set of 5+.
Prep
2-3 warmup sets to 65%
Modifications
DEADLIFT
– From Blocks
– Double Dumbbell
“Barnharts Bet” (3 Rounds for time)
https://www.youtube.com/watch?v=IVN6DCCffVg
[On the 0:00]
For Time:
21 Power Cleans
30/21 Calorie Echo Bike
21 Power Cleans MRx: 95/55, Rx: 115/75, Rx+: 135/95
[On the 8:00]
For Time:
15 Power Cleans
30/21 Calorie Echo Bike
15 Power Cleans MRx: 105/65, Rx: 135/85, Rx+: 155/105
[On the 16:00]
For Time:
9 Power Cleans
30/21 Calorie Echo Bike
9 Power Cleans MRx: 115/75, Rx: 155/105, Rx+: 185/115
CONDITIONING CATEGORY: Threshold
POWER CLEANS: We should be able to cycle the bar at all 3 weights.
ECHO BIKE: Less than 2:30.
SCORE: Enter split times for each interval. Overall score will be the sum total.
– Push for big sets on the barbells. We really want to work our barbell cycling today. Athletes should have 2 minutes of rest or more between intervals which will be more than enough time to recover. It is okay to mix in some singles but the majority of our cleans should be touch and go today.
– Push the bike but not at the expense of our bigger barbell sets.
Prep
5 Power Cleans @ 1st Weight
5 Calorie Echo Bike
4 Power Cleans @ 2nd Weight
4 Calorie Echo Bike
3 Power Cleans @ 3rd Weight
3 Calorie Echo Bike
Modifications
POWER CLEANS
– Reduce Reps
– Reduce Loading
– Sub Dumbbells
30/21 CALORIE ECHO BIKE
– 30/21 Cal Assault Bike, Air Run, or Ski
– 40/30 Cal Bike Erg or Row
– 400m Run
– 100 Double Unders
01/18/2022
CrossFit Evergreen – CrossFit
“Every action you take is a vote for the type of person you wish to become. No single instance will transform your beliefs, but as the votes build up, so does the evidence of your new identity.” – James Clear
If someone has 10 coins, are they rich? Let’s say no.
What if they have 100 coins. Probably not.
What about 1,000 coins?
There is a tipping point. A number where our answer changes to yes. It actually narrows down to a single coin where that takes place.
But… we know it wasn’t *just* the single coin. It was the culmination of the many before. We can apply this same logic to our identity. By itself, walking the shopping cart back to its home isn’t going to change who we are as an individual. By itself, picking up trash outside of the local school isn’t going to either. It’s the culmination, that will. These votes for who we are, seemingly small at the time, add up.
A pitfall in life is when we view instances throughout our day as insignificant. We tell ourselves, “this won’t make a difference”. Yet at the end of the day, just like the single coin, it’s all that matters.
Strict Press
All Sets Based Off 1RM Strict Press
1 Set of 5 @ 65%
1 Set of 5 @ 73%
3 Sets of 5 @ 78%
1 Set of 5+ @ 78%
Rest 1-3 Minutes Between Sets.
FLOW: Complete 5 sets of 5 unbroken strict presses from a rack. For the final set, complete 5 or more unbroken strict presses. This is essentially a “near max set.” Leave 1-2 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 5+
Prep
2-3 warmup sets to 65%
Modifications
STRICT PRESS
– Sub Dumbbells
“Square Up” (Time)
https://www.youtube.com/watch?v=ZjIuj3lfTh8
4 Rounds For Time:
1000 Meter Bike
8 Shoulder to Overhead
16 Box Jump Overs
MRx: 95/65, Rx: 115/85, Rx+: 155/105
Box- MRx: 24/20 Step Overs, Rx: 24/20 jumpovers, Rx+: 30/24 jump overs
CONDITIONING CATEGORY: Threshold
BIKE: Less than 2:30 each round.
S2OH: Strict press, push press, push jerk, or split jerk from the floor (no racks). Should be a weight we can complete in 1-2 sets and in less than 1:00.
BJO: Less than 1:30.
SCORE: Total time.
Strategy
– Pace the bike in a way that will allow for 1-2 sets on the barbell.
– The shoulder to overheads will be a grind but we should aim for unbroken sets. Focus on a solid front rack position between reps and through out the dip and drive of each rep.
– Find a steady pace on the box jump overs that will allow us to stay moving and get right back out to the run.
Warmup to workout weight. Then…
Prep
500 Meter Bike
4 Shoulder to Overhead
4 Box Jump Overs
Modifications
1000 METER BIKE
– 500m Row
– 400m Ski
– 300m Air Run
SHOULDER TO OVERHEAD
– Reduce Reps
– Reduce Loading
– Sub Dumbbells
BOX JUMP OVERS
– Reduce Box Height
– Reduce Reps
– Squat Jump To 6″ Target
– Broad Jumps
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