01/10/2022
CrossFit Evergreen – CrossFit
“Our patience will achieve more than our force.” – Edmund Burke
We are emotional beings. And we can only be rational, after we’ve been emotional.
When we see someone who is composed under adversity, it’s not that they aren’t an emotional person. Those feelings are there. What’s different (compared to the explosive nature of a “hot head”) is the closing of a certain gap. That of between an emotional reaction, and the subsequent replacement of rational thought.
Abraham Lincoln exercised this understanding through his “hot letters”. When he became fuming mad at someone, he forced himself to complete a task before taking his wrath directly to the individual. He wrote a letter to the offender, outlining all the wrongs and misdoings that have been committed. He held nothing back. Then, he would fold it up, place the letter in an envelope, place it in his desk drawer, and… never send it.
Think through the last time we lost our temper on someone. Was it worth it? Emotions will cool. And we can proceed in a more reasonable fashion that we won’t regret. We just need to acknowledge that gap, and work ourselves there through patience.
Back Squats
https://www.youtube.com/watch?v=lCbwGby9qvE
[All Percentages Based Off 1RM Back Squat]
1 Set of 3 @ 60%
1 Set of 3 @ 68%
2 Sets of 8 @ 73%
1 Set of 8+ @ 68%
Rest 1-2 Minutes Between All Sets.
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 max reps at 68%.
2-3 warmup sets to 40%
“Marston” (AMRAP – Rounds and Reps)
AMRAP 20:
1 Deadlift
10 Toes to Bar
15 Bar-Facing Burpees
MRx 135/105 Rx: 245/185 Rx+: 405/285
CONDITIONING CATEGORY: Threshold
DEADLIFT: Less than 30s. Weight should be heavy but should not exceed 85% of your 1RM deadlift.
TOES TO BAR: Less than 1:00.
BAR-FACING BURPEES: Less than 1:30.
SCORE: Rounds + Reps. This is a benchmark workout that was last completed on 1.10.2020.
– Focus on a solid setup position for each deadlift. Brace the midline and use the legs a lot.
– 1-2 sets on the toes to bar. Spend as little time resting as possible before each set.
– Find a steady pace on the burpees. The goal is just to stay moving.
– Aim for consistency each round. A round every 1:30, 2, 2:30, or 3 minutes seems to be where most athletes settle into.
Prep
1 Deadlift
3 Toes To Bar
5 Bar-Facing Burpees
Modifications
DEADLIFT
– Reduce Load
– Sub Dumbbells
TOES TO BAR
– Reduce Reps
– Knee To Chest
– V-Ups
– 15 Sit-Ups
BAR-FACING BURPEES
– Reduce Reps
– Regular Burpees
1/8/2022
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!
01/07/2022
CrossFit Evergreen – CrossFit
“Real fears can be overcome. It’s the imaginary ones that are unconquerable.” – Theodore Vale
Fear can be absolutely paralyzing. And it’s wise of us to recognize that it’s “fear” that’s paralyzing… not an actual event taking place. Said another way, our mental reaction to an external event can paralyze us.
FEAR = False Evidence Appearing Real.
If there ever was a superpower that we have, it’s the tremendous ability to bring whatever we’re thinking into reality. And if you’re human, you can draw back to a time where we brought a fear – a mental reaction to an external event – into reality. We talked ourselves into failure… before we even began. We convinced ourselves it couldn’t be done, and deemed it impossible, before even trying.
The unconquerable fear, as Theodore Vale puts it, is the imaginary one. It’s human to question, doubt, and fear. But this thousand-year-old survival mechanism, which means well, is leading us down the path of hesitancy. Of inaction.
The same mind that builds a paralyzing fear can break one down.
It comes down to where we focus our thoughts.
Instead of dwelling on what could go wrong, dwell on why it will go right.
Deadlift 60%
[Percentages Based Off 1RM Deadlift]
5 Reps @ 40%
5 Reps @ 50%
5 Reps @ 60%
Rest 1-2 Minutes Between Sets.
INTENTION: With this being a deload week, we are lowering the volume of our lifts this week.
SCORE: Enter weights for each set.
2-3 warmup sets to 40%
“Push To Start” (Time)
2-4-6-8-10:
Wall Walks
Deadlifts
Double Unders (10x)
Mrx: 185/125, Rx: 225/155, Rx+: 275/185
CONDITIONING CATEGORY: Threshold
WALL WALKS: 2 reps should take less than 1:00.
DEADLIFTS: 2 reps should take less than 30s.
DOUBLE UNDERS: 20 reps should take less than 30s.
FLOW: Complete 2 wall walks, 2 deadlifts, and 20 double unders. Then complete 4 wall walks, 4 deadlifts, and 40 double unders. Continue in this fashion adding 2 wall walks, 2 deadlifts, and 20 double unders each round until you’ve completed all 5 rounds.
SCORE: Time
01/06/2022
CrossFit Evergreen – CrossFit
“Never confuse movement, with action” – Ernest Hemingway
Busy work is our mortal enemy.
“Movement” in the quote above refers to taking care of the pressing and loud items in our day. The emails. The text messages. The bills. Parts that need to be done eventually, but are *seemingly* far more urgent in the moment than they are in reality. For at the days end, as we climb into bed, the days that were consumed with such busy work leave us feeling the least fulfilled. We may find ourselves saying to ourselves, “What the hell did I do today?”
This is because shear movement does not push us towards our goals. Only action does. Action is premeditated effort, driven by purpose. It’s calculated energy, versus reactive motions. Swimming forward, versus treading water.
This quote urges us to recognize the difference between the two. As we review our recent days, where are we in motion, and where are we in action?
“Abby Ride” (Time)
3 Rounds For Time:
500 Meter Bike Erg + 10 AbMat Sit-ups
1,000 Meter Bike Erg + 20 AbMat Sit-ups
1,500 Meter Bike Erg + 30 AbMat Sit-ups
Time Cap: 40 Minutes
INTENTION: Get in a good long sweat on our recovery day.
FLOW: Bike 500m, complete 10 abmat sit-ups, bike 1000m, complete 20 abmat sit-ups, bike 1500m, complete 30 abmat sit-ups, then you’ll go back to the 500m and 10 abmat sit-ups.
SCORE: Total time. If you get capped, add 1s for every missed rep. Every 100m bike will equal 1 rep.
Subs
500M BIKE ERG
– 250m Row
– 200m Ski
– 200m Run
– 150m Air Run
ABMAT SIT-UPS
– Hollow Rocks
01/05/2022
CrossFit Evergreen – CrossFit
“Think like an immigrant. Act like an artisan.”
To “think like an immigrant” is to have a mindset where nothing is owed. There’s no legacy spot awaiting me. I’m not owed a job, a title bump, or a promotion. That no matter who or what I was yesterday, I’m brand new today. So I better plan to work harder than I ever have before to achieve my goals.
To “act like an artisan”, is to live a life of passion. In the middle-ages, before mass production, every pair of shoes, every saddle, tool and utensil were made by hand. All one-off productions. By a creator, called an artisan. Artisans took great pride in their work, and would carve their initials into each piece they created.
Regardless of what we’ve accomplished, nothing is owed to us. Yesterday is gone… and we’ll earn today. And in everything we do, let’s take so much care that we could proudly etch our name into the side of our work for the world to see. We are humble, we are hungry, and we are the hardest damn workers in the room.
The Other Total (3 Rounds for weight)
For Max Load:
Power Clean
Bench Press
Overhead Squat
[10 Minute Time Cap For Each Lift]
INTENTION: Athletes will get 10 minutes for each lift. This will be a 30 minute running clock so be intentional when transitioning from lift to lift. You do not have to use the entire 10 minute for each lift, transition whenever you are ready. The bar should begin empty at the start of the workout.
POWER CLEAN: From the floor. Must be caught above parallel.
BENCH PRESS: From a rack. Barbell must touch the torso in the bottom and elbows should lockout at the top.
OVERHEAD SQUAT: From a rack. Hips should travel below the knees in the bottom and fully open up at the top. Athletes can push press, push jerk, or split jerk from the back rack to get the bar overhead.
SCORE: Enter weights for each lift. The sum total will be the overall score. This is a benchmark workout that we will repeat around this time next year.
Strategy
– Make your bigger jumps at the start, and your smaller jumps as you get closer to your heavy. If you miss a lift, either try again or go down a little in weight and try again.
– Have an idea as to where you want to end up and plan your jumps accordingly.
– Transition quickly from movement to movement in order to maximize your time for each lift.
Modifications
POWER CLEAN
– Hang Power Clean
– Sub Dumbbells
BENCH PRESS
– Sub Dumbbells
OVERHEAD SQUAT
– Front Squat
– Back Squat
– Sub A Single Dumbbell
Significant Other (Time)
For Time:
20 Power Cleans
20 Bench Press
20 Overhead Squats
Performed @ 65% Of “Other Total” Numbers
INTENTION: Using 65% of the weights you lifted in “The Other Total,” you’ll complete 20 reps of each movement for time. You can use 2 barbells if you’d like…1 for the power cleans and overhead squats and 1 for the bench press. Athletes will be responsible for changing out their own weights if needed during the workout.
OVERHEAD SQUATS: These will be taken from the floor.
SCORE: Total Time.
Subs
POWER CLEAN
– Hang Power Clean
– Sub Dumbbells
BENCH PRESS
– Sub Dumbbells
OVERHEAD SQUAT
– Front Squat
– Back Squat
– Sub A Single Dumbbell
01/04/2022
CrossFit Evergreen – CrossFit
“Sometimes you will never know the value of a moment, until it becomes a memory.” – Dr Suess
Words from a childrens’ book, but words that reach far beyond.
It’s easy to get caught up in “life”.
To be so focused on chasing our next goal. Hunting that next accomplishment.
Dr Suess gives us a grounding thought: to value the present. To appreciate the moments in front of us, despite how tempting it may be to look ahead. In today’s world, we’re moving faster than ever. Planning more than ever. Forecasting more than ever. But in all the plans that we could possibly dream up, regardless of how big and audacious as they may be, do not create memories. Only today can.
Strict Press (3 Rounds for weight)
5 Reps @ 40%
5 Reps @ 50%
5 Reps @ 60%
Rest 1-2 Minutes Between Sets.
INTENTION: With this being a deload week, we are lowering the volume of our lifts this week.
SCORE: Enter weights for each set.
2-3 warmup sets to 40%
“Opening Up” (AMRAP – Rounds and Reps)
AMRAP 15:
10 Wallballs
15 Burpee Box Jump Overs
20 Wallballs
15 Burpee Box Jump Overs
30 Wallballs
15 Burpee Box Jump Overs
…
Add 10 Wallballs Per Round
Wallballs: MRx: 14/10, Rx: 20/14
Box: 24/20, Mrx: Stepovers
CONDITIONING CATEGORY: Threshold
WALLBALLS: 10 reps should take less than 30s.
BURPEE BOX JUMP OVERS: Less than 1:30 each round.
GOAL: Finish the round of 40. wallballs.
SCORE: Rounds + Reps. If you finish the round of 40 wallballs and get 10 wallballs in the round of 50, your score would be 4+10.
Strategy
– Aim to complete the rounds of 10 and 20 unbroken. From there, complete sets of 20, 15, 10, 8, 7, or 5’s. We want to keep our rest time between sets to a minimum so choose sets that will allow you to stay moving.
– Steady, easy pace on the burpee box jump overs. Rushing here will only cause us to break more on our wallballs.
– Make your transitions seamless and aim to “just start” the next movement.
Prep
4 Wallballs
4 Burpee Box Jump Overs
Modifications
WALLBALLS
– Reduce Loading
– Reduce Target Height
– Single Dumbbell Thrusters (Hold DB Across Chest)
BURPEE BOX JUMP OVERS
– Reduce Reps
– Reduce Box Height
– Burpees
– Burpee Box Step-Overs
– Burpee Broad Jumps
Achieve Your Fitness Goals
Flexible membership packages to suit all levels of training to help achieve your fitness goals