01/17/2022
CrossFit Evergreen – CrossFit
“I attribute my success to this – I never gave, or took, any excuse.” – Florence Nightingale
The terrifying thing about excuses, is that it blinds us to our next move. If we excuse or try to justify a misstep, we at a subconscious level tell ourselves that this is “out of my control”. That this was a fluke, or a chance event, and there’s nothing I could do differently next time.
On the flip side, owning what happens is not about beating ourselves up or throwing pity parties. It’s solely so that we can open our vision on where to go next. To see the lesson in front of us.
Excuses are contagious, and horribly damaging. Let’s take the opposite road, as growth begins with responsibility.
Metcon (Time)
For Time:
45 Hang Power Snatches
90 Wallballs
BB-MRx: 75/45, Rx: 85/55, Rx+: 95/65
WB-MRx: 14/10, Rx: 20/14
INTENTION: See if we can hold on for bigger sets of snatches and wallballs than we normally feel comfortable with.
SCORE: Total time.
“C2 Cindy” (AMRAP – Rounds and Reps)
AMRAP 20:
5 Pull-ups
10 Push-ups
15 Air Squats
Every 5 Minutes [Starting at 0:00]:
500 Meter Row
*Pick-up where you left off after row
CONDITIONING CATEGORY: Threshold
ROW: Less than 2:30 per 500m.
“CINDY” ROUNDS: Each full round should take less than 2:00.
SCORE: Total Rounds + Reps of “Cindy.”
FLOW: At the start of the workout complete a 500m row. As soon as the row is complete, perform as many rounds and reps of “Cindy” as possible until the 5:00 mark. At the 5:00 mark, head back to the rower for another 500m. When the row is complete, head back to wherever you left off on your “Cindy” rounds and start chipping away (if you stopped at 10 air squats, begin with the 11th air squat). Continue on with this pattern until the 20 minutes is up. You will row a total of 2,000m (4 row efforts).
Strategy
– Find a pace on the row that will allow you to maximize your “Cindy” rounds.
– Focus on fast transitions from movement to movement within “Cindy.”
– Find a sustainable pace on your “Cindy” rounds.
– Break up the pull-ups and push-ups from the start if these movements tend to trip you up in workouts.
Prep
100m Row
2 Pull-ups
4 Push-ups
6 Air Squats
Modifications
PULL-UPS
– Reduce Reps
– Use A Band
– Strict Pull-Ups
– Alternating Double Dumbbell Plank Rows
PUSH-UPS
– Reduce Reps
– Elevate Hands
AIR SQUATS
– Reduce Reps
500 METER ROW
– 400m Ski
– 1000m Bike
– 400m Run
– 300m Air Run
1/15/2022
CrossFit Evergreen – CrossFit
Huff & Chest Puff (Time)
In teams of two:
– 50 wall ball sit-ups
– 10 push-ups
– 100m row
– 10 bench press
– 155m row
– 10 bench press
– 180m row
– 10 bench press
– 145m row
– 10 bench press
– 120m row
– 10 bench press
– 195m row
– 10 bench press
– 130m row
– 10 bench press
– 105m row
– 10 bench press
– 170m row
– 10 bench press
– 200m row
– 10 bench press
– 50 wall ball sit-ups
MRx: 75/55; Rx: 95/65; Rx+: 135/105
– Teammates both row the required distance .
– They must hit the distance exactly or do 2 penalty push-ups for every meter +/- the required distance .
– All penalty push-ups will be completed before starting the next bench/row.
01/14/2022
CrossFit Evergreen – CrossFit
“For most of us, the problem is not a lack of goals. But rather too many of them.” – Roy F. Baumeister
Goal setting can be exciting. We all love doing it… thinking about the future. To plan, visualize, and dream. It’s arguably a major strength of ours, as there rarely ever is a shortage we can list off.
The quote brings to light that this strength is however a double-edged sword. For we can create so many goals that we actually dilute our focus. And dilute our time and effort. It’s not that some aren’t important to us, but… if everything is important, then nothing is important.
Less can be more. In the words of Confucius, “Person who chases two rabbits, catches neither”.
Warm-up (No Measure)
-Snatch Pull To Above Knee
-Snatch Pull to Hips
-Snatch High Pull
-Squat Snatch
3-5 Sets:
5 Reps Each Movement
INTENTION: Taking the bar from the floor, and using heavier loads for the pulls and light loads for Squat Snatches, we’ll focus on our technique and getting proficient at each part of this lift. Pause for a second or 2 in each position and in the bottom squat if needed to find a solid squat position before standing.
SCORE: Mark Completed.
Squat Snatch
https://www.youtube.com/watch?v=2D53mKADAuU
[All Percentages Based Off 1RM Snatch]
3 Reps @ 40%
3 Reps @ 50%
3 Reps @ 65%
2 Reps @ 75%
1 Reps @ 80%
Rest 1-3 Minutes Between All Sets
INTENTION: Getting 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 times at any weight, stop there.
PR’S: Make sure your PR’s are up to date so that the percentages are correct.
SCORE: Enter weight at 80%.
Prep
2-3 warmup sets to 40%
Modifications
SQUAT SNATCH
– Reduce Percentages
– 1 Power Snatch + 1 Overhead Squat
– Power Snatch
– Single Dumbbell (2x Reps)
“Comptrain Standard” (AMRAP – Rounds and Reps)
https://www.youtube.com/watch?v=TsENDm7OwBM
AMRAP 5:
10 Thrusters
10 Bar-Facing Burpees
10 Power Cleans
10 Bar-Facing Burpees
10 Hang Power Snatches
10 Bar-Facing Burpees
MRx: 75/45, Rx: 85/55, Rx+: 95/65
CONDITIONING CATEGORY: Sprinty Threshold
BARBELL MOVEMENTS: Light enough to hold on for unbroken sets.
BAR-FACING BURPEES: Less than 1:00 for every 10 reps.
GOAL: Finish 1 round or more.
SCORE: Rounds + Reps. This is a benchmark workout.
Strategy
– Breathe on the barbell movements. We want to hold on for unbroken sets but we should cycle the bar at a sustainable pace.
– Find a steady pace on the burpees that allows you to stay moving.
– Focus on fast transitions. Immediately follow your last burpee of each set, make it our goal to get your next barbell movement started as quickly as possible.
Prep
3 Thrusters
3 Power Cleans
3 Hang Power Snatches
3 Bar-Facing Burpees
Modifications
THRUSTERS
– Reduce Reps
– Reduce Loading
– Sub Dumbbell(s)
POWER CLEANS
– Reduce Reps
– Reduce Loading
– Sub Dumbbell(s)
HANG POWER SNATCHES
– Reduce Reps
– Reduce Loading
– Sub Dumbbell(s)
BAR-FACING BURPEES
– Reduce Reps
– Bar Lateral Burpees
– Regular Burpees
– 10/8 Calories On Any Bike
01/13/2022
CrossFit Evergreen – CrossFit
“When I write, I feel like an armless, legless man with a crayon in his mouth.” – Kurt Vonnegut
It can be easy to forget that even the greats are full of awkwardness and clumsiness. Yet the man quoted above is known to have changed the face of American literature.
But despite Vonnegut’s success, he didn’t start that way. It was full of fumbles, false starts, and embarrassing mistakes. Yet where others in his shoes stopped, he chose to keep going. Forcing himself to move forward. He kept taking one more step, even when the process did not seem rewarding.
Awkward and clumsy is not just OK… it’s part of the way.
“Activate” (AMRAP – Reps)
On the Minute x 30 [5 Rounds]:
Minute 1: Calorie Bike
Minute 2: Russian Kettlebell Swings
Minute 3: 10-Meter Shuttle Runs
Minute 4: AbMat Sit-ups
Minute 5: Row
Minute 6: Rest
*Athlete’s choice on reps for each movement
MRx: 35/20, Rx: 53/35, Rx+: 70/53
INTENTION: Long sweaty EMOM for our active recovery piece today.
SCORE: Total reps across all 5 rounds.
Modifications
CALORIE BIKE
– Sub Cals On Any Other Machine
– Double/Single Unders
– Burpees
RUSSIAN KETTLEBELL SWINGS
– Sub Single Dumbbell
10-METER SHUTTLE RUNS
– Calories On Any Machine
– Double/Single Unders
– Burpees
CALORIE ROW
– Sub Cals On Any Other Machine
– 10-Meter Shuttles
– Double/Single Unders
– Burpees
Mobility
Thursday 30 Mobility
UPPER BODY
1. Child’s Pose – 2:00
2. Shoulder to Floor – 1:00/Side
3. Wrist Stretches – 1:00
Laying Front Rack Stretch – 2:00
5. Down Dog – 2:00
LOWER BODY
1. Couch Stretch – 2:00/Side
2. Pigeon Pose – 2:00/Side
3. Standing Forward Fold – 2:00
4. Spiderman Hold- 2:00/Side
5. Frog Stretch – 2:00
01/12/2022
CrossFit Evergreen – CrossFit
“You’re not your job. You’re not how much money you have in the bank. You’re not the car you
drive. You’re not the contents of your wallet. You’re not your (expletive) khakis.” – “Fight Club” (Movie)
The football player wears shoulder pads and a helmet. The chef puts on an apron. The accountant brings a suitcase everywhere she goes. These are materialistic identifiables, but it tells us nothing about who they really are.
If we were to strip ourselves of all materials, who are we? If we were to take away our job, our possessions… how would one describe us?
Let character be what defines us. Let it be our loudest statement.
Midline Conditioning (3 Rounds for time)
On the 6:00 x 3 Sets:
500 Meter Ski Erg
30 V-Ups
10 WB-Squat Cleans
WB- MRx: 14/10, Rx: 20/14
INTENTION: Work the midline and get some touches with the WB-Ball.
SCORE: Enter split times for each round. Overall score will be the sum total.
Modifications
500M SKI
– Reduce Distance
– 625m Row
– 1250m Bike
– 500m Run
– 375m Air Run
V-Ups
– Reduce Reps
– One leg v ups
– 45 AbMat Sit-Ups
D-BALL CLEANS
– Reduce Reps
– Reduce Loading
– Sub Sandbag
– Sub Heavy Double Kettlebell Deadlifts
– Sub Double Kettlebell Hang Power Cleans
“Three Strikes” (AMRAP – Rounds and Reps)
AMRAP 12:
3 Dumbbell Front Squats
3 Chest To Bar Pull-ups
3 Box Jump Overs (24″/20″)
6 Dumbbell Front Squats
6 Chest To Bar Pull-ups
6 Box Jump Overs (24″/20″)
9 Dumbbell Front Squats
9 Chest To Bar Pull-ups
9 Box Jump Overs (24″/20″)
…
[Continue To Add 3 Reps Each Round]
DB-MRx: 30/15, Rx: 40/25, Rx+: 50/35
CONDITIONING CATEGORY: Threshold
DB FRONT SQUATS: 2 dumbbells. Hands stay in contact with the handles. 3 reps should take less than 15 seconds.
CHEST TO BAR: 3 should take less than 15 seconds.
BOX JUMP OVERS: 3 should take less than 15 seconds.
GOAL: 5 rounds or more.
SCORE: Rounds + Reps. If you finish the round of 15’s your score would be 5 rounds.
– Hold on for unbroken sets of squats for as long as possible. Hands need to stay on the handles but dumbbells can be rested on the shoulders to save the grip for the chest to bar.
– The first set of chest to bar to consider breaking up is the round of 9’s. We want to be sure that we are completing quick sets with minimal rest each round. Breaking early can help manage fatigue early on.
– The box jump overs are our pacer. Move at a pace that will allow for big sets of squats.
– Focus on quick transitions.
Prep
3 Dumbbell Front Squats
3 Chest To Bar Pull-ups
3 Box Jump Overs
Modifications
DOUBLE DUMBBELL FRONT SQUATS
– Reduce Loading
– Single Dumbbell
– Barbell 115 / 85 lb
CHEST TO BAR PULL-UPS
– Banded
– Strict
– Regular Pull-Ups
– Alternating Dumbbell Plank Rows
BOX JUMP OVERS
– Reduce Height
– Box Step-Overs
– Broad Jumps
01/11/2022
CrossFit Evergreen – CrossFit
“If you can’t fly, then run. If you can run, then walk. If you can’t walk, then crawl. But whatever you do, you have to keep moving forward.” – Martin Luther King Jr
Comedian Jerry Seinfeld had a daily practice, which was a promise to himself. To “never break the chain”.
Every day, Jerry promised himself that he would write a joke, every single day. The length, the topic, and even how funny it was came second to the fact – that it was completed. Some days the jokes were incredibly funny. Other days, hardly. Some jokes were long, some were barely a sentence. But he “never broke the chain”.
What Jerry was doing, was committing himself to make forward movement, every, single, day. Some days it was inch, and some days it was a mile. And this seemingly simple practice, to place tangible action into every day, resulted in one of the greatest comedians of his time.
As Martin Luther expresses, it’s not about the magnitude of the progress. All that matters, is that we’re moving forward.
Kipping handstand push ups (AMRAP – Reps)
AMRAP 15:
500 Meter Row
Max Unbroken Kipping Handstand Push-ups
*No Pauses Or Resting At Top or Bottom
FLOW:
500m Row
Max Unbroken Set Of Kipping HSPU
500m Row
Max Unbroken Set Of Kipping HSPU
…Continue Until The 20 Minutes Is Complete
INTENTION: Accumulate as many kipping handstand push-ups as possible in the 20 minute window. Row at whatever pace will allow you to maximize your handstand push-up sets.
NOTE: Athlete’s should choose a variation that allows for at least 5 reps between each row. See substitutions if modifications are needed.
SCORE: Total HSPU reps.
Prep
Practice a few HSPU reps
Modifications
500M ROW
– 400m Ski
– 1000m Bike
– 400m Run
– 400m Air Run
KIPPING HSPU
– Use 5″ Riser
– Use AbMat
– Sub Strict HSPU
– Sub Push-Ups
– Sub Double Dumbbell Push Presses
“Bouncer” (Time)
For Time [20 Minute Time Cap]:
100 Double Unders
2,000 Meter Bike Erg
300-ft. Single Dumbbell Overhead Walking Lunge
2,000 Meter Bike Erg
100 Double Unders
Dumbbbell: MRx: 30/15, Rx: 40/25, Rx+: 50 / 35 lb
CONDITIONING CATEGORY: Threshold
DOUBLE UNDERS: Less than 2:00 per 100 reps.
BIKE: Less than 5:00.
LUNGES: Less than 6:00. We do this with “Open standards.” Setup 5-ft. markers in a 25-ft. grid. Both feet will need to begin behind any line and fully cross any line that follows. Every 5-ft. is 1 rep. You may switch arms in the air or on the floor after any fully completed section. Try to avoid stepping between lunges.
SCORE: Time. If capped, add 1 second for every missed rep.
Strategy
– Relax the shoulders and breathe on the double unders. Low jumps will save the legs for the bike.
– Get more of your bodyweight into the pedals by placing your hands on the lower handle bars for the majority of the bike. Set the damper to as high as possbile while maintaining 75+ RPMs.
– Switch arms on the lunges if you feel one shoulder starting to fatigue. You must always alternate legs but you do not have to switch arms. If you have a stronger side, perform most of the work on that one side.
– Focus on fast transitions.
Prep
20 Double Unders
200 Meter Bike Erg
20-ft. Single Dumbbell Overhead Walking Lunges
Modifications
DOUBLE UNDERS
– Reduce Reps
– 250 Single Unders
– 2:00 of Practice
– 100 Line Hops
2,000 METER BIKE ERG
– Reduce Distance
– 1,000m Row
– 800m Ski
– 800m Run
– 600m Air Run
SINGLE DB OH WALKING LUNGE
– Reduce Distance
– Reduce/Remove Load
– 100 Single DB OH Step-Back Lunges
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