01/03/2021
CrossFit Evergreen – CrossFit
“You are what you do, not what you say you’ll do”. – C.G. Jung
With the advent of the social media and reddit forums, talk is cheap. Sitting in the comfort of a chair, at home, many will talk. Few however, will actually do.
Spending our breath on words is wasted effort, and is always better spent on action. The only measurable difference between the armchair quarterback, and the actual quarterback.
“I can’t hear what you’re saying, because your actions speak so loudly.”
Metcon (Time)
For Time:
400 Meter Ski
50 GHD Sit-ups
400 Meter Ski
35 GHD Sit-ups
400 Meter Ski
20 GHD Sit-ups
MRx: weighted Abmat Situps (you choose the weight)
Rx: GHD
INTENTION: Feel out a good pace on the ski erg as well as focus on midline work
SCORE: Total time
“What The Helen” (Time)
For Time:
1,200 Meter Row
63 Kettlebell Swings
36 Pull-ups (kipping)
Mrx: 35/25, Rx: 53/35
CONDITIONING CATEGORY: Threshold
ROW: Less than 6:00.
KETTLEBELL SWINGS: Less than 4:00.
PULL-UPS: Less than 5:00
SCORE: Time
Strategy
– Moderate effort on the rower. It does not pay to be a winner here.
– Get a chunk of swings out of the way to start, then chip away at some smaller sets to prepare for the pull-ups.
– Quick sets of 3 or more on the pull-ups.
– Focus on quick transitions and try to keep the time of your breaks minimal.
Modifications
1,200 METER ROW
– Reduce Distance
– 1,000m Ski
– 2,400m Bike
– 1,000m Run
– 700m Air Run
KETTLEBELL SWINGS
– Reduce Reps
– Reduce Loading
– Single Dumbbell Hang Power Snatches 50 / 35 lb
PULL-UPS
– Reduce Reps
– Strict Pull-Ups
– Banded Pull-Ups
– Double Dumbbell Alternating Dumbbell Plank Rows
12/30/2021
CrossFit Evergreen – CrossFit
“Motivation can get you started. Commitment is what keeps you going.” – Jim Rohn
Motivation feels good.
It makes things feel… easy.
When we’re motivated, productivity just flows. But what’s challenging about it, is that motivation isn’t always there. Let’s be real about it. It’s not an everyday thing. We’re going to have tough days.
We recognize anything in life that’s worth working towards won’t be easy. And it will not be a matter of if, but when, we are challenged and tested to the core. In this moment, motivation may very well not be there for us…. chances are actually highly likely that it won’t be.
What will always be there however, is our commitment.
Our success can be drawn back to the level of commitment to the little things. “Discipline” is not reserved for the military or martial arts – it is our anchor for seeing us through the storm. It will never be a single action that makes us. It’s instead hundreds and thousands of smaller decisions, repeated time and time again, through dedicated commitment.
Let’s be aware of the habits and commitments we hold ourselves to. Whereas motivation is a short-term fix, commitments to daily healthy habits guide us through the inevitable storms.
“Abs of Steel” AKA “Shaky Jake” (Time)
– 1 minute plank hold
– 100 floor wipers 135/95
– 100 1/2 burpees
– 100 V-ups
– 100 Russian twists 16kg/15 lbs
– 100floor knee-ins
– 100 flutter kicks
– 100 abmat sit ups
– 100 floor wipers 135/95
– 1 minute plank hold
MRx: 95/55, Rx: 115/75, Rx+: 135/95
12/29/2021
CrossFit Evergreen – CrossFit
“The most important decision we make is whether we believe we live in a friendly or hostile universe.” – Albert Einstein
We choose the world we live in. And our decision will echo through our lives, perpetuating itself over and over without the conscious even being aware of it. The first step – awareness.
Let’s first recognize that we, by default, tend to gravitate towards “hostility”. This may sound strange at first, but when we think about it, we know that we are defensive creatures. And that a very active “fight or flight” mechanism lives within us. Our default interpretation can be to see things as “threats”. It can be very challenging to trust.
Not all of that is a bad thing. But magnify it, and imagine as if that is the universe we believe it to be – pure hostility. It’s a pair of red glasses we’ve placed over our eyes that we view the world. And despite holding the greenest of flowers in our hand… all we see is a red flower.
It starts with awareness of where we currently are. Brutally honest self-reflection.
It then turns into a choice… a choice of lens that we will view the world in.
Change our perception, and we change our world.
Back Squats
https://www.youtube.com/watch?v=lCbwGby9qvE
[All Percentages Based Off 1RM Back Squat]
1 Set of 5 @ 50%
1 Set of 3 @ 60%
1 Set of 2 @ 70%
1 Set of 1 @ 75%
1 Set of Max Reps @ 80%
Rest 1-3 Minutes Between All Sets.
FLOW: Complete 1 set of 5, 1 set of 3, 1 set of 2, and 1 set of 1 unbroken back squats from a rack. For the final set, complete a max set of back squats.
STANDARDS: Hips travel below the knees in the bottom of the squat. Hips open fully at the top of each rep.
SCORE: Enter reps completed for the max set.
PR UPDATE: If you complete 9-11 reps for your max set, increase your strict press PR by 5# or 2.2kg. If you complete 12+ reps for your max set, increase your strict press PR by 10# or 4.5kg.
Prep
2-3 warmup sets to 50%
Modifications
BACK SQUAT
– Box Squat
– Reduce Percentage
“I’m Feelin’22” (AMRAP – Rounds and Reps)
AMRAP 22:
22 Box Jump Overs 24/20 (MRx Step Overs)
22 Wallballs
22 Hand Release Push-ups
22 Single Dumbbell Hang Clean and Jerks
WB MRx: 14/10, Rx: 20/14
DB MRx: 30/20, Rx: 40/25, Rx+: 50/35
CONDITIONING CATEGORY: Threshold
BOX JUMP OVERS: Less than 1:00.
WALLBALLS: Less than 1:30.
HAND RELEASE PUSH-UPS: Less than 2:00
DB HANG CandJ: Switch arms as needed. Less than 1:00.
SCORE: Rounds + Reps
Strategy
– Steady pace on the box jump overs.
– 1-3 sets on the wallballs. Be mindful of the shoulders with HSPU being the next movement.
– Sets of 3 or more is ideal on the HRPU. Try to avoid any slow reps
– Switch arms at halfway or every few reps. See if you can avoid putting the dumbbell down.
– Focus on quick transitions.
Prep
4 Box Jump Overs
4 Wallballs
4 Hand Release Push-ups
4 Single Dumbbell Hang Clean & Jerks
Modifications
BOX JUMP OVERS
– Reduce Height
– Reduce Reps
– Step-Overs
– Broad Jumps
WALLBALLS
– Reduce Target Height
– Reduce Load
– Single Dumbbell Thrusters (Hold DB Across Chest)
HAND RELEASE PUSH-UPS
– Reduce Reps
– To a bar
– On Knees
SINGLE DUMBBELL HANG CLEAN and JERKS
– Kettlebell Swings 50 / 35 lb
– Barbell Hang Clean & Jerks 75 / 55 lb
12/28/2021
CrossFit Evergreen – CrossFit
“Rome was not built in a day.” – John Heywood
An old adage on building greatness. Indeed an accurate statement, and a healthy outlook on mastering a craft. However, the critical message is less about how “great things take time”, and more, about the importance of laying the next brick.
We can become consumed with the idea of making it… finishing “Rome”. And in so, we don’t place the value in the next brick being laid. With one eye distracted, thinking of the prize, we only have one eye left for the journey.
The call to action is to lay the focus on that next brick… with every ounce of energy we have. Full mind, body and spirit in the present moment.
It may take weeks, months, years, or a lifetime. But under this lens, you will not miss a day. Until, that is, you have your empire.
Metcon (No Measure)
Skills
5 Sets For Quality:
5 Kipping Handstand Push-ups
200 Meter Ski Erg
1 Minute Handstand Walk Practice
INTENTION: Getting some touches on a few different skills. This is not for time to keep the focus on moving well.
SCORE: Mark Completed
Modifications
KIPPING HANDSTAND PUSH-UPS
– Use Riser(s)
– Strict Handstand Push-Ups
– Handstand Push-Up Negatives
– Double Dumbbell Push Presses
300M SKI
– 400m Row
– 800m Bike
– 300m Run
– 225m Air Run
HANDSTAND WALK PRACTICE
– Handstand Holds
– Handstand Shoulder Taps Against A Wall
– Handstand Walk Away From The Wall
“Boom Boom Pow” (Time)
https://www.youtube.com/watch?v=Y6RaEXjjw9U
For Time:
30 Double Dumbbell Thrusters
50/35 Calorie Echo Bike
150 Double Unders
MRx: 30/15, Rx: 40/25, Rx+: 50/35
CONDITIONING CATEGORY: Sprinty Threshold
DUMBBELL THRUSTERS: Less than 3:00.
BIKE: Less than 4:00.
DOUBLE UNDERS: Less than 3:00
SCORE: Time
Strategy
– Go big on the thrusters. See if you can get these done in 1-3 sets.
– Use the first 20-30s on the bike to recover the legs from the thrusters. Aim to speed up from there.
– See how big you can go on the double unders. Relax the shoulders, keep the hands low, and breathe.
Prep
For Time (@ Workout Pace):
6 Dumbbell Thrusters
10/7 Calorie Echo Bike
30 Double Unders
*This practice round is 1/5 of the workout. Multiply your time by 5 and that will be roughly how long the workout will take (give or take a minute or 2).
Modifications
DUMBBELL THRUSTERS
– Reduce Loading
– Reduce Reps
– Barbell Thrusters
50/35 CALORIE ECHO BIKE
– 50/35 Cal Assault Bike
– 50/35 Cal Air Run
– 50/35 Cal Ski
– 70/50 Cal Erg Bike or Row
– 600m Run
150 DOUBLE UNDERS
– Reduce Reps
– 3:00 Time Cap
– 225 Single Unders
– 150 Line Hops
12/27/2021
CrossFit Evergreen – CrossFit
“Empathy fuels connection. Sympathy drives disconnection.” – Brene Brown
Empathy and sympathy are often lumped together, but Brene Brown shares with us how different they truly are.
Sympathy is feeling “sorry” for someone. And although these intentions often come from a good place, it actually further isolates the individual. It creates a deeper divide.
Empathy, on the other hand, is free of judgement. It’s sincerely listening, fully present in the moment for another. What is not, is a “diagnosis”. Instead of being there to fix you, it’s being there *with* you.
Rarely can a response make something immediately better. Actions can follow at another time. Often enough, what does make something better, is connection.
Power Snatch Complex (Weight)
https://www.youtube.com/watch?v=0IPN6AcZXL8
Build to A Heavy:
1 Snatch Grip Push Press
2 Hang Power Snatches
3 Overhead Squats
INTENTION: Feel free to begin by taking the barbell from a rack, just be sure to walk far enough away to safely complete the rest of the complex. All reps should be completed unbroken.
SCORE: Heaviest successful complex.
Prep
1 Empty Barbell Complex
Modifications
POWER SNATCH COMPLEX
– Sub Single Dumbbell (Complete Complex On Both Arms)
“Red Handed” (AMRAP – Rounds and Reps)
https://www.youtube.com/watch?v=VkcXYV7egzo
AMRAP 9:
3 Hang Power Snatches
3 Burpee Pull-ups
6 Hang Power Snatches
6 Burpee Pull-ups
9 Hang Power Snatches
9 Burpee Pull-ups
…
[Add 3 Reps Per Round]
MRx: 65/45, Rx: 75/65, Rx+: 85/75
CONDITIONING CATEGORY: Threshold
HANG POWER SNATCHES: 3 reps should take less than 10s.
BURPEE PULL-UPS: Bar should be high enough to jump to. Use the jump to initiate the pull-up or hang first and perform a strict or kipping pull-up.
GOAL: Finish the 15’s at a minimum.
SCORE: Rounds + Reps. If you finish the 15’s and get 2 hang power snatches your score would be 5+2.
Strategy
– Consider breaking up the snatches in the round of 12’s and beyond. While we CAN hold on, we want to be mindful of our grip and breathing.
– Smooth pace on the burpee pull-ups. Try to take as little steps as possible between the burpee and the jump up for the pull-up.
– Quick transitions.
Prep
3 Hang Power Snatches
3 Burpee Pull-ups
Modifications
HANG POWER SNATCHES
– Reduce Loading
– Sub Dumbbell(s)
– Hang Power Cleans
BURPEE PULL-UPS
– Pull-Ups Only
– Burpees Only
12/24/2021
CrossFit Evergreen – CrossFit
“When it’s obvious that the goal cannot be reached, don’t adjust the goal, adjust the action steps.” Confucius
We’re drawing close to the end of 2021.
As we enter 2022, we’ll be planning some targets, some goals, some aspirations. As we put the time towards thinking of the year ahead, let’s do a visualization exercise together to help shape those thoughts.
Imagine we’re sitting together in a coffee shop… and it’s the *end* of 2022. Just about a year from today.
And I ask you,
“Hey friend. Tell me… what do you feel was your biggest accomplishment of 2022?”
“Did you set any goals that you set, but happened to miss? What would you change?”
“And last question… now with 2022 in hindsight, what do you think are your major growth areas for 2023?”
12 Days Of Christmas Version 2 (Time)
1 Pistol (per leg)
2 Strict Pull-Ups
3 Hang Power Snatch 115/80
4 Burpees
5 TTB
6 Jump Squats
7 Push Press 115/80
8 Wall Balls 20/14
9 Box Jumps 24/20
10 Push-Ups
11 Walking Lunge Steps (per leg)
12 Squat Cleans 115/80
BB – MRX: 75/45, RX: 95/65, RX+: 115/80
WB -MRX: 14/10, RX: 20/14
Performed just like the song, this workout builds on itself and repeats reps all the way through the WOD.
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