Tuesday
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.
Strength
Bench Press
6 Sets:
6 Bench Press
All Sets @ 60% of 1RM Bench Press
MOVEMENT PREP
2-3 warmup sets to 60%.
MODIFICATIONS
BENCH PRESS
– Reduce Percentage
– Sub Dumbbells
STIMULUS
– Rest as needed between sets.
– Sets should be completed unbroken.
– Score: Enter weights
Metcon
Turn & Burn (Time)
3 Rounds:
15 Double Dumbbell Squats
15 Hand-Release Push-Ups
Accumulate 2 minutes of a fingertip hold. 1 plate per hand. MRx: 25/15. Rx:35/25
3 Rounds:
45 Air Squats
15 Double Dumbbell Shoulder to Overhead
Dumbbells: MRx: 15/10, Rx: 30 / 20, Rx+: 50 / 35
MOVEMENT PREP
5 Dumbbell Squats
3 Hand-Release Push-Ups
5 Air Squats
3 Dumbbell Shoulder To Overhead
MODIFICATIONS
DUMBBELL SQUATS
– Reduce Weight
– Reduce Reps
– Barbell Front Squat
HAND-RELEASE PUSH-UPS
– Reduce Reps
– Regular Push-Ups
– Elevate Hands
DUMBBELL SHOULDER TO OVERHEAD
– Reduce Weights
– Reduce Reps
– Barbell Shoulder To Overhead
STIMULUS
– CONDITIONING CATEGORY: Threshold
– DUMBBELL SQUATS: Can rest dumbbells on shoulders but hands must stay on handles. 1-2 sets. Less than 1:00.
– HAND-RELEASE PUSH-UPS: 1-3 sets. Less than 1:00.
– Fingertip Hold: Break as needed. Less than 5:00.
– AIR SQUATS: Less than 1:00.
– DUMBBELL SHOULDER TO OVERHEAD: 1-2 sets. Less than 45 seconds.
– SCORE: Time
STRATEGY
– Big sets on the dumbbell squats.
– Quick sets on the hand-release push-ups. We want to avoid spending too much time under tension. No “sticky” reps.
– Steady pace on the air squats. Relax the shoulders.
– Make quick work of the shoulder overheads. Try to avoid pausing. Better to break than pause.
Monday
CrossFit Evergreen – CrossFit
“If you set your bar at “amazing,” it’s awfully difficult to start.” – Seth Godin
Comparing ourselves to others is a double-edged sword.
We always want to learn from our peers and mentors. The inspirational fuel we can draw is endless, and enormously helpful in reaching our goals.
But when we *compare* ourselves to someone who has already reached their success, it can often leave us feeling like we lack the required resources to get started at all. We see their optimal setup surrounding them, and convince ourselves that we need “that” to get there. It can be dismantling. In a devastating way. Often preventing someone from even trying in the first place.
It’s here we need to fight off the obsession of the perfect setup, and remind ourselves of the single resource that matters: simple, hard, work. If we can become obsessed with just that, the rest tends to just fall into place.
The world-class set of golf clubs doesn’t teach a proper swing. Practice does.
Strength Test
Strict Pull-Up
1 Set For Reps:
Max Strict Pull-ups
MOVEMENT PREP
5-10 Scap Retractions
1-2 Strict Pull-Ups
MODIFICATIONS
– Banded Strict Pull-ups
STIMULUS
– This a retest from August 25th, 2021.
– Be sure that the chin gets over the bar and that the elbows fully lock out at the bottom of each rep.
– You can hang on the bar as long as you’d like between reps. As soon as your feet touch the ground, your set is complete.
– Score: Reps.
Metcon
I Got Options (3 Rounds for time)
[On the 0:00]
9-6-3:
Power Snatches MRx: 95 / 65, Rx: 115 / 85
Burpee Box Jump Overs 24/20 (MRx = Burpee Step-ups)
[On the 10:00]
12-9-6:
Power Snatches MRx: 75 / 55, Rx: 95 / 65
Box Jump Overs 24/20 (MRx = Step-ups)
[On the 20:00]:
15-12-9:
Power Snatches MRx: 55 / 45, Rx: 75 / 55
Bar-Facing Burpees (MRx = Push-ups)
MOVEMENT PREP
4 Power Snatches 65 / 45 lb
4 Bar-Facing Burpees
3 Power Snatches 75 / 55 lb
3 Box Jump Overs (24″/20″)
2 Power Snatches 95 / 65 lb
2 Burpee Box Jump Overs (24″/20″)
MODIFICATIONS
POWER SNATCH
– Reduce Weights
– Reduce Reps
– Power Clean
– Single Dumbbell Power Snatch
BURPEE BOX JUMP OVER
– Reduce Height
– Reduce Reps
– Burpee Box Step Over
– Bar Facing Burpee
– Regular Burpee
BOX JUMP OVER
– Reduce Height
– Reduce Reps
– Box Jump
– Box Step Over
– Broad Jump
BAR FACING BURPEE
– Reduce Reps
– Step-Over Bar
– Line/Dumbbell Facing Burpee
– Burpee to Target
– Regular Burpees
STIMULUS
– CONDITIONING CATEGORY: Threshold
– PART 1: Snatches completed in quick singles. Regular box height (no need to stand fully on top). 6-8 minutes.
– PART 2: Snatches completed in 1-3 sets. Regular box height (no need to stand fully on top). 5-7 minutes.
– PART 3: Snatches completed in 1-3 sets. Two foot take off on bar facing burpees. 6-8 minutes.
– SCORE: Enter how long each part took. Your overall score will be the sum total.
STRATEGY
– PART 1: Steady singles on the bar. Push the pace on the box.
– PART 2: Hold on for sets on the bar. Pace the box jump overs in a way that will allow you to maintain big sets on the bar.
– PART 3: Hold on for sets on the bar again. Pace the bar facing burpees in a way that will allow you to maintain big sets on the bar.
– TRANSITIONS: Lots of transitions in this workout. See how quickly you can start each station each round. Challenge yourself to avoid getting chalk unless it’s absolutely necessary.
11/13/2021
CrossFit Evergreen – CrossFit
Chronic knee pain dominates and keeps many from their full potential, either mentally, physically or both. But it doesn’t have to be that way.
Warm-up
– 4 minutes ROKP (reverse out knee pain) backwards walking – wall to wall – with or without assistance
– 100 flutter kicks (done correctly)
– 1 minute couch stretch (each leg)
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11/13/2021
CrossFit Evergreen – CrossFit
Chronic knee pain dominates and keeps many from their full potential, either mentally, physically or both. But it doesn’t have to be that way.
Tibialis Raises:
– safe footing
– butt against the wall, feet a comfortable distance out, legs straight
– without bending knees, flex toes up and hold for 2 seconds then lowering toes back down, pause down for 2 seconds
– standing closer makes this movement easier, farther away, harder
– if 25 unbroken is too hard, break into smaller groups, but 25 unbroken is the goal.
The FHL:
– as soon as you finish TR’s turn around, put hands against the wall and back feet away until your ankles are under enough stretch that your heels come off the floor.
– without bending knees or hips, raise up until your weight is on your big toes
– standing closer to wall or using assistance makes it easier
– to make it harder, perform one leg at a time by wrapping one leg over the other, this stretches the ankle even more
The KOT:
– stand about arm’s length from the wall
– gradually reach your knees over your toes (comfortable level, no pain) should be far enough that heels come off the ground slightly
– point your knees towards the 4th and 5th toes
– don’t criticize your current level, be patient!
– from the pain free location of knee bend, simply raise your heels up while keeping your knees over your toes
– to make it harder, perform one leg at a time by wrapping one leg over the other, this stretches the ankle even more
The Patrick Step:
– start with balance or assistance (wall, rig, PVC)
– reach the inside foot forward and slowly lower the heel to the floor, pause so you don’t bounce
– you are in control of how much you work your knee over your toes by how far you reach the inside heel
– the further you reach the more your knee has to bend
– end goal is to actually go until your ankle can’t bend anymore without letting your inside heel touch the floor – this would require your knee supporting your full weight to fu
Warm-up
– 4 minutes ROKP (reverse out knee pain) backwards walking – wall to wall – with or without assistance
– 100 flutter kicks (done correctly)
– 1 minute couch stretch (each leg)
@kneesovertoesguy (Time)
Buy-in: 100 V-ups
then two rounds of:
– 25 Tibialis raises
– 25 The FHL (flexor Hallucis Longus) calf raise
– 25 Tibialis raises
– 25 The KOT (knees over toes) calf raise
– 25 The Patrick Step (each foot)
– 25 The ATG 9 (a– 2 grass) split squat (each leg)
– 30 Elephant ‘walks’ (each side)
Cash out:
– 100′ backward walk
– 1 minute couch stretch (each leg)
– 60 seconds total time L-sit from floor
(Level 1: 1 leg at a time, butt on floor)
(Level 2: same as #1, but lift butt from floor)
(Level 3: full L-sit from floor)
THESE EXERCISES ARE FOR TIME, BUT IT IS NOT A RACE!
The ATG:
– goal is to do this on flat ground BUT starting will more than likely be elevated!
– too close of a step doesn’t allow enough depth
– correct distance allows front hamstring to fully cover the calf with perfectly upright torso
– this can be done in 5 sets of 5 on each leg with 30 second breaks between sets
– again, knee points over the 4th or 5th toes
Elephant walk:
– stretches hamstrings
– if flexible enough stand, bend over, touch palms to floor
– if tight, use box, bench or reach further out onto fingertips
– bend knees, extend one leg slowly, bend again, switch legs
L-Sit:
– measure hip flexors strength
– leaning back reduces difficulty
leaning forward increases difficulty
Friday
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.
Strength
Strict Handstand Push-Ups
HSPU with no added assistance from a kip.
[BASED ON MAX SET OF STRICT HANDSTAND PUSH-UPS]
5-9 Unbroken: 3-3-2-2-2
10-14 Unbroken: 5-4-3-3-2
15-19 Unbroken: 9-9-8-7-6
20-24 Unbroken: 12-12-10-8-6
25+ Unbroken: 18-16-14-10-6
STIMULUS
– If you have not tested your max set of strict HSPU, do that in replacement of this piece. If you cannot complete 5+ reps, use a 5″ riser or 1-2 abmats.
– Score: Enter largest set
MODIFICATIONS
-Dumbbell Shoulder Press
-Push-ups
Metcon
Dance With The Devil (Time)
15-12-9-6:
Double Dumbbell Devil’s Presses MRx: 30/20, Rx: 50 / 35 lb’s
Calorie Row
Directly Into…
6-9-12-15:
Dumbbell-Facing Burpees
Calorie Row
MOVEMENT PREP
2 Double Dumbbell Devil’s Presses
4 Calorie Row
2 Dumbbell-Facing Burpees
4 Calorie Row
MODIFICATIONS
DOUBLE DUMBBELL DEVIL’S PRESSES
– Reduce Reps
– Reduce Load
– Single Dumbbell
15|12|9|6 CALORIE ROW
– 15|12|9|6 Cal Bike
– 12|9|6|3 Cal Ski
DUMBBELL-FACING BURPEES
– Reduce Reps
– Regular Burpees
STIMULUS
– CONDITIONING CATEGORY: Threshold
– DEVIL PRESS: Less than 30s for every 3 reps.
– ROW: Less than 45s for every 6 cals.
– DB FACING BURPEES: Less than 45s for every 6 reps.
– SCORE: Time
STRATEGY
– Steady, consistent pace on the devil’s presses.
– Strong effort on the row but we should be able to get off and get right back to work on the devil’s presses.
– Pace burpees and push the row OR push the burpees and pace the row. Pick one of the 2 movements to GO on and recover a bit on the other.
11/11/2021
CrossFit Evergreen – CrossFit
“Courage is resistance to fear, mastery of fear—not absence of fear.” – Mark Twain
“On this Veterans Day, let us remember the service of our veterans, and let us renew our national promise to fulfill our sacred obligations to our veterans and their families who have sacrificed so much so that we can live free.” – Dan Lipinski
“As we express our gratitude, we must never forget that the highest appreciation is not to utter words, but to live by them.” – John F. Kennedy
“22 WOD” (AMRAP – Rounds and Reps)
22 Veterans a day die by suicide. In order to promote awareness and show our Nation’s heroes they are not alone please join us in the 22 WOD to End Veteran Suicide.
22 exercises with each one being 22 Reps. At Minute 22 into the WOD we will all stop and take a moment of silence for those who have died in this battle.
22wod: Metcon (AMRAP – Rounds and Reps)
22 Minute AMRAP:
22 Push-ups
22 Back Squats (75/55)
22 Abmat Sit-ups
22 Air Squats
22 Double Unders
22 Front Squats (75/55)
22 Pull Ups
22 Wall Balls (20/14)
22 V-Ups
22 Power Cleans (75/55)
22 KB Swings (53/35)
22 Calorie Bike
22 OH Squats (75/55)
22 Calorie Row
22 Push Press (76/55)
22 M & M’s
22 Burpees
22 Reverse Lunges
22 Tricep Dips
22 Crunches
22 Squat Cleans (75/55)
:22 Hollow Hold
Track in detail where you finished this WOD
EX. 1 Round plus 18 reps into the push-ups.
All bb movements come from the floor.
Kipping Pull Ups
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