CrossFit Evergreen – CrossFit

“If you know your opponent, but not yourself, you will lose 100% of the time.” – Samurai Proverb
To “keep up with the Jones” is an old expression about competitive neighbors. A power struggle – or perhaps better said popularity struggle – of status on the block. To “keep up”, one must be on top of their investigative game, predicting the next big move so they can outmatch. That may be a nicer lawn or a fancier family Christmas card.

As we visualize these friendly rivals battling it out on the block, it’s safe to say that both sides… will lose. There won’t be a winner there.

We can study our competition into great length. And, we will indeed learn some absolutely beneficial statistics. But all the external statistics in the world won’t move us forward until we turn the investigative glasses to: ourselves.

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Skill Conditioning

5 x AMRAP 2:

50 Double Unders

Max Distance Handstand Walk

Rest 1 Minute Between Sets.
INTENTION: Practice handstand walking and double unders under fatigue.

DOUBLE UNDERS

– Single Unders

– Line Hops

“Mind Your Business” (AMRAP – Rounds and Reps)

AMRAP 20:

8 Dumbbell Snatches

8 Toes to Bar

250 Meter Row

MRx: 30/15, Rx: 40/25, Rx+: 50/35

MRx: V-Ups
CONDITIONING CATEGORY: Pacer

250 METER ROW

– Reduce Distance

– 200m Ski

– 200m Run

– 150m Air Run

– 500m Bike (~1:00 effort)

– 15 Burpees

CrossFit Evergreen – CrossFit

“Pursue one great decisive aim with force and determination.” – Carls Von Karlswich

Are we trying to do too much?

We are an ambitious group. The growth mindset. The hunger mindset. It is rare for us to come up short on effort. But the emphasis of this quote is not on the back, but the front. “One great decisive aim”. What it hones in on, is the factor of choice.

To be able to stand in a room with a thousand doors, and be able to close 999 of them.
It can be ironically be far more challenging to *not* do something… than to do it.
Together let’s take a step back today, and boil things down the basics. What are we after?
Sometimes less can be more.

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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.
FLOW: Complete 2 sets of 3 and 2 sets of 8 unbroken back squats from a rack. For the final set, complete 1 set of 8 or more unbroken back squats. This is essentially a “near max set.” Leave 1-2 reps in the tank.

BACK SQUAT

– Box Squat

– Reduce Percentage

“Death Race” (Time)

https://www.youtube.com/watch?v=CIe14EEXruQ

5 Rounds For Time:

15/12 Calorie Echo Bike

10 Burpees
BENCHMARK WORKOUT: Last time we did this was 5.31.2019. We are setting a new standard today with the Echo bike being the “Rx” bike.

Modifications

15/12 CALORIE ECHO BIKE

– 15/12 Cal Assault Bike

– 15/12 Cal Air Run

– 21/15 Cal Row

– 21/15 Cal Erg Bike

CrossFit Evergreen – CrossFit

“Pursue one great decisive aim with force and determination.” – Carls Von Karlswich

Are we trying to do too much?

We are an ambitious group. The growth mindset. The hunger mindset. It is rare for us to come up short on effort. But the emphasis of this quote is not on the back, but the front. “One great decisive aim”. What it hones in on, is the factor of choice.

To be able to stand in a room with a thousand doors, and be able to close 999 of them.
It can be ironically be far more challenging to *not* do something… than to do it.
Together let’s take a step back today, and boil things down the basics. What are we after?
Sometimes less can be more.

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Bar Muscle Up Conditioning (Time)

https://www.youtube.com/watch?v=FqsYHnn26fU

5 Rounds For Time:

6 Jumping/Banded Bar Muscle-ups

20 GHD Sit-ups/weighted AbMat SitUps
INTENTION: Practice the mechanics of the bar muscle-up under fatigue. The height of the box is up to the athlete. A lower box will be harder than a higher box.

GHD SIT-UPS

– Reduce Reps

– Reduce Range Of Motion

– Weighted AbMat Sit-Ups

– 1.5x AbMat Sit-Ups

“Pump Fake” (Time)

10-9-8-7-6-5-4-3-2-1:

Strict Pull-ups

Dumbbell Bench Press

After Each Set:

100 Meter Farmers Carry

MRx: 30/15, Rx: 40/25, Rx+: 50/35
CONDITIONING CATEGORY: Grind

FARMERS CARRY

– Reduce Load

– Accumulate 1:00 Farmers Carry Hold

– Sub Kettlebells

CrossFit Evergreen – CrossFit

Happy Birthday Mary Beth!

Today we complete a workout in remembrance of one of our beloved friends and gym members. She was always ready to motivate the class and work hard no matter what the workout. Try your best to channel these qualities today as we move through our memorial WOD.

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MB (Part 1)

10 minutes to establish a heavy 1-rep deadlift.

Rest for 5 minutes before starting part 2.
Once the time starts do some warm-up sets of 3-5 reps to build up weight. From there spend the remainder of the time reaching a heavy single deadlift.

MB (Part 2) (AMRAP – Rounds and Reps)

AMRAP 20:

-500 Meter Row

-50 Double Unders (Attempts count for Rx)

-50 Alternating Box Step-ups 24/20 (25 per leg)

-25 Burpees
-You get Rx as long as you attempt Double Unders. Each attempt counts for 1 rep.

-For Rx+ you must complete 50 Double Unders unbroken each round. If you trip up, you may start the set over and go unbroken.

CrossFit Evergreen – CrossFit

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JOK’s beach muscle WOD (Time)

With a 40 min cap, do the following as a team of 2:

– 55 wall ball sit-ups 20/14 (both partners do 55 passing the ball back and forth)

then 55 of each movement

– strict press 45/35; Rx+ 65/45 (for all weights)

– push ups

– floor skull crushers 45/35

– barbell curls 45/35

– floor bench press 45/35

– upright row 45/35

– 55 wall ball sit-ups 20/14

CrossFit Evergreen – CrossFit

“Alright. They’re to the front of us, to the left and right, and behind us. We’re surrounded…. They can’t escape us now.” – General Chesty Puller, United States Marine Corps

Outnumbered by multiples, General Puller drove his Marines that day to victory. Many question how, given the massive mathematical odds against him that day.

It was for no other reason than they believed. They truly believed, with every fiber of their bodies, that they would win that day.

To accomplish anything extraordinary, we first need to believe it’s possible. At first, that sounds ridiculously obvious. Yet when we think a bit more on it, we come to realize that we can be the first (and sometimes only) to tell ourselves that next task or goal is *not* possible. We can talk ourselves out of action with negative compounding thoughts. Concern, worry, doubt, fear. We can be our own worst enemy.

Like the Marines that day, sometimes we just need to get out of our own head, and do what we best. Go to work. Even when we’re out-gunned. Out-“talented”. Out of time, out of resources, out of everything.

Even when every damn reason tells us we can’t… let’s go. That’s what we do.

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Squat Snatch

https://www.youtube.com/watch?v=2D53mKADAuU

[All Percentages Based Off 1RM Snatch]

3 Reps @ 40%

3 Reps @ 50%

2 Reps @ 60%

1 Reps @ 70%

Rest 1-2Minutes 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.

Modifications

SQUAT SNATCH

– Reduce Percentages

– 1 Power Snatch + 1 Overhead Squat

– Power Snatch

– Single Dumbbell (2x Reps)

“Belly of the Beast” (AMRAP – Rounds and Reps)

AMRAP 16:

4 Wall Walks

8 Dumbbell Snatches

12 Toes to Bar

MRx: 30/20, Rx: 40:25, Rx+: 50/35
CONDITIONING CATEGORY: Grind

TOES TO BAR

– Reduce Reps

– 12 Knees To Chest

– 12 V-Ups

– 18 Sit-Ups