Wednesday
CrossFit Evergreen – CrossFit
“All progress depends on the irrational person.”
The initial thought that a human being could run a sub 4:00 mile was absurd. Another ridiculous initial thought: let’s put human beings in a giant metal tube and hurl them into outer space.
Yet someone went against the grain, and did things differently than the status quo. And accomplished the impossible.
We know that change is uncomfortable. It has to be. And we welcome it, the mistakes and fumbles that come along with, and seek out more. In the words of Epictetus, “If you want to improve, be content to be thought foolish, and stupid.
Weighted Strict Pull Ups (Weight)
Weighted Strict Pull-Ups
If 5-10 Unbroken: 3-2-1-1-1
If 10+ Unbroken: 4-3-3-2-1
[BASED ON MAX SET OF STRICT CHEST TO BAR PULL-UPS]
Stimulus
– This is still based on our week 1 max rep strict pull-up test.
– If we haven’t completed the max rep test, perform that in place of this piece today so we have a score moving forward.
– The weights we should use for our sets should be challenging, but done unbroken.
– Score: Total load lifted across all 5 rounds.
Modifications
STRICT PULL-UP
– Banded Strict Pull-Up
– Bent Over Row
“Oh My Tosh” (Time)
(Sub. Bike for the Run Today)
[On the 0]:
200 Meter Run + 3 Deadlifts
[On the 2]:
400 Meter Run + 6 Deadlifts
[On the 6]:
600 Meter Run + 9 Deadlifts
[On the 12]:
200 Meter Run + 3 Deadlifts
[On the 14]:
400 Meter Run + 6 Deadlifts
[On the 18]:
600 Meter Run + 9 Deadlifts
[On the 24]:
200 Meter Run + 3 Deadlifts
[On the 26]:
400 Meter Run + 6 Deadlifts
[On the 30]:
600 Meter Run + 9 Deadlifts
Barbell: MRx: 195/105, Rx:235 / 155 lb, Rx+: 275/185
Stimulus
– Conditioning Category: Sprint
– Choose a weight that we can complete unbroken deadlifts the entire workout.
– Should have about equal work to rest ratio each round.
– Score: 9 Rounds added up for our total time.
Strategy
THE BIG TAKEAWAYS
1. Push the runs.
2. Aggressive transitions to the deadlifts.
3. Use the rest time to actiely recovery our heart rate and breathing.
Modifications
200 METER RUN
– 250m Row
– 500m Bike
DEADLIFT
– Sub Dumbbells or Kettlebells
Accessory: Pulling (No Measure)
For Quality:
21-15-9
Barbell Curls
Barbell Romanian Deadlifts
1:00 Side Plank Each Side
Stimulus
– We want full control over the full range of motion.
– Aim to have the negative of the rep be a touch slower than the way up.
Modifications
BARBELL CURLS
– Sub Dumbbells
BARBELL ROMANIAN DEADLIFT
– Sub Dumbbells
SIDE PLANK
– Hollow Hold
Tuesday
CrossFit Evergreen – CrossFit
“The only person you are destined to become is the person you decide to be.” Ralph Waldo Emerson
Fate puts opportunity in front of us.
Destiny is the result of what we choose to do with it.
In turn, destiny is a choice. Not some predetermined thing of fairy tales and lore. We can sit and allow destiny to happen to us, or we can choose to have destiny happen for us.
Don’t wait to be chosen. Choose.
Decisions = Destiny.
Strength
Bench Press
Bench Press
6 Sets:
Bench Press
All Sets Based on 1RM Bench Press
Set 1-2: 8 @ 70%
Set 3-4: 6 @ 75%
Set 5-6: 4 @ 80%
Stimulus
– We’ll build every 2 sets as we reduce reps.
– Weights should allow for unbroken sets.
Movement Prep
2-3 warm-up sets to 70%
Modifications
BENCH PRESS
– Sub Dumbbell(s)
– Reduce Percentages
Metcon
Heartache (Time)
3 Rounds For Time:
10 Front Squats MRx:95/65, Rx:135/95, Rx+:185 / 135 lb
20 Toes to Bar
50 Double Unders
Movement Prep
5 Front Squats
5 Toes to Bar
10 Double Unders
Modifications
FRONT SQUATS
– Reduce Weight
– Reduce Reps
– Sub Dumbbell(s)
TOES TO BAR
– Reduce Reps
– Knees To Chest
– 40 Sit-Ups
50 DOUBLE UNDERS
– Reduce Reps
– 50 Line Hops
– 75 Single Unders
Stimulus
– Conditioning Category: Threshold
– The front squats should be performed at a challenging weight. These should be completed in no more than 2 sets and take less than 1:00. The barbell will come from the floor.
– The toes to bar should be completed in no more than 4 quick sets. This movement should take less than 2:00.
– The double unders should take less than 1:00.
– Score: Time
Strategy
– The front squat reps do not need to be cycled quickly. Breathe through these reps.
– Choose a break up strategy on the toes to bar that will be sustainable for each round. Spend as little time possible resting between sets.
– Relax the shoulders and breathe through the double unders.
Monday
CrossFit Evergreen – CrossFit
“What is important is seldom urgent, and what is urgent is seldom important.” – Dwight Eisenhower
Dwight Eisenhower lived one of the most productive lives you can imagine. It comes with no surprise that his methods for time management have been studied by many.
He creates for us a divide between two categories – urgent tasks, and important tasks.
Urgent tasks are things that you feel like you need to react to. Emails, phone calls, texts, “the news”. Meanwhile, important tasks are things that contribute to our long-term goals.
Said another way, urgent things often distract us from important things. They attempt to pull the veil over our eyes and *seem* like the things we should be doing right now.
If we can cut the fluff – the wasted minutes – and apply those towards what actually moves us forward… we’re in for a great ride. The opposite is also true. If we get caught up in only the urgent tasks, we can go through a whole day, busy-as-ever, and feel like we got *absolutely nothing* accomplished.
Let’s take note of what we do today with a critical eye. And let’s cut the fluff.
Strength
Front Squat
Front Squat:
8-8-6-6-4-4
Metcon
Jack Sparroe (Time)
For Time:
100/80 Calorie Row
50 Dumbbell Hang Power Snatches
30 Dumbbell-Facing Burpees
Directly Into..
150ft. Single Dumbbell Overhead Walking Lunge
*DB Weight: MRx:30/20 Rx:50/35
*DB Hang Power Snatches: Switch Arms Every 5 Reps
*DB Overhead Walking Lunge: Switch Arms As Needed
Movement Prep
6 Calorie Row
6 Dumbbell Hang Power Snatches 50 / 35 lb
6 Dumbbell-Facing Burpees
6 Single Dumbbell Overhead Walking Lunge Steps (Left Arm)
6 Single Dumbbell Overhead Walking Lunge Steps (Right Arm)
Modifications
100/80 CALORIE ROW
– Reduce Cals
– 80/64 Cal Assault Bike, Ski Erg
– 1200m Run
DUMBBELL HANG POWER SNATCHES
– Reduce Weight
– Reduce Reps
– Kettlebell Swings
DUMBBELL-FACING BURPEES
– Reduce Reps
– Regular Burpees
SINGLE DUMBBELL OVERHEAD WALKING LUNGE
– Reduce Weight
– Reduce Distance
– Single Dumbbell Front Rack Walking Lunge
Stimulus
– Conditioning Category: Threshold
– The 100/80 calorie row should take less than 7:00.
– The hang dumbbell snatches should be performed at a weight where all 50 reps can be completed with no more than 1 break. This movement should take less than 2:00.
– The dumbbell facing burpees should take less than 3:00.
– The walking lunge should be performed at a weight we can complete the full 150ft. with no more than 2 quick breaks. This movement should take less than 3:00.
– Score: Time
Strategy
– Sprint start then settle into a steady pace on the row.
– The dumbbell hang power snatches have a slow cadence to them so this is a great place to breathe.
– Steady pace on the burpees. Stepping up could be helpful in finding a sustainable pace.
– Aim to switch arms at halfway or every 25 feet depending on how the shoulders are feeling. We want to make quick work of the lunges so that we spend as little time with the dumbbell overhead as possible.
10/9/2021
CrossFit Evergreen – CrossFit
Partners in crime (AMRAP – Rounds and Reps)
With a 30 min. time cap do as many of the following as possible:
1) air squats
2) triceps extension – 2 hand OH 45/25, Rx+ anything higher
3) barbell curls 45/35, Rx+ anything higher
4) jumping lunges
5) oblique wall ball toss 20/14
6) sledge hammer strikes
7) heavy jump rope singles, Rx+ thicker ropes
8) calf raises
9) wrist curls palms up 15/5
10) wrist curls palms down 15/5
– partner 1 runs 100m (200m row sub)
partner 2 does the exercise
– partners switch and repeat the same event
– if you finish the list of 10, start back at #1
– Score: as many reps as possible
Friday
CrossFit Evergreen – CrossFit
“Water the flowers, not the weeds.”
Imagine your vision being a water hose.
And wherever your attention goes, you water.
Because whatever we end up watering… grows.
Every day, we are going to spend our water (our thoughts), on something. And there is a finite amount that we get to spend. If we choose to spend it on the weeds, those thoughts will grow stronger. Purely for the visualization, imagine gossip, and where that takes us.
Check in with ourselves today.
Are we watering the flowers, or the weeds?
Strength
Bench Press
Bench Press
6 Sets:
Sets 1-2: 10 Bench Press @ 65%
Sets 3-4: 8 Bench Press @ 70%
Sets 5-6: 6 Bench Press @ 75%
Movement Prep
2-3 warm-up sets to 65%.
Modifications
BENCH PRESS
– Double Dumbbell
– Weighted Deficit Push-Ups
– Floor Press
Stimulus
– All percentages based on 1 rep max bench press.
– Building weight every 2 sets as we reduce reps.
– Weights should allow for unbroken sets.
Metcon
Freddy Goes Surfing (Time)
21-15-9:
Kettlebell Swings MRx:35/25 lb, Rx: 53/35 lb, Rx+: 70 / 53 lb
Burpees
Directly Into…
3 Rounds For Time:
400 Meter Run
21 Burpees
Movement Prep
5 Kettlebell Swings
5 Burpees
200 Meter Run
5 Burpees
Modifications
KETTLEBELL SWINGS
– Single Arm Russian Dumbbell Swings
– Reduce Weight
– Reduce Reps
400 METER RUN
– Reduce Distance
– 500m Row
– 400m Ski
– 1000m Bike
BURPEES
– Reduce Reps
– Straight Arm Burpees
Stimulus
– Conditoining Category: Threshold
– The kettlebell swings should be at a weight where all reps are rounds can be completed unbroken.
– Part 1 should take less than 7:00.
– Part 2 should take less than 13:00.
– Score: Time
Strategy
– In the first part of this workout, we want to reach for unbroken sets of kettlebell swings. We can pace the burpees in a way that will allow us to hold onto the swings.
– In the second part of this workout, we should choose which movement we want to push, and which movement we want to pace. If we push the run, we can pace the burpees in a way that will allow us to push the run.
10/07/2021
CrossFit Evergreen – CrossFit
“Hope and despair are both self-fulfilling prophecies.” – Ernest Hemingway
If you are in the market for a blue Honda, all you see on the road are blue Hondas. It’s as if they are seemingly everywhere. In every intersection, passing us on the highway, and at the gas station.
Yet, they were there the whole time. We as humans have what’s called the “Reticular Activation System”, which helps us see more of what we’re actively thinking about.
It’s actually a survival mechanism. If we needed to look for food because we were about to starve, we prime our senses to find it. Or if danger was close by in the form of a man-eating predator, we’d prioritize our senses to be very aware of potential attackers. It’s an incredible level of focus that we don’t realize we’re using, where our subconscious and conscious work together.
We’ve witnessed the effects of where our focus goes. It’s an absolute weapon, and has the ability to bring whatever we’re focused on, into reality.
Today… are we focused on what might go wrong?
Or are we focused on what we need to do, to make it go right?
“Vicki’s Spicer” (Time)
4 Rounds for Time:
300m Run
25 M&M’s on bench
20 Scuba Kicks
15 Weighted AbMat SitUps MRx: 25/15, Rx: 45/35, Rx+: GHD
10 Wall Ball Lunge Twists MRx: 10/6, Rx:20/14
Mobility
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