Wednesday
CrossFit Evergreen – CrossFit
“Roses that are left unpruned can become a tangled mess of old and new canes, all competing for air and light.” – Elizabeth Roth
As the rose bush grows, it grows buds. It doesn’t grow like a tree, as it’s physical size is limited, but the buds keep on coming. To the point where if it grows *too many*, the bush can actually exhaust itself and die.
Ideas are like rose buds. They constantly need to be “pruned” or trimmed. If we don’t trim our ideas, just like the rose bush, we can overwhelm ourselves.
Growth ideas are natural and it’s completely normal (and a very good thing) to have an ample supply. But if we want to reach our full potential, it will require the pruning, trimming, and critical look on what ideas can stay… and what can go.
Metcon
Furiously Fast (3 Rounds for reps)
AMRAP 6:
Max Rounds of “DT” MRx:75/55, Rx: 115 / 85 lb
1 Round of “DT”:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Rest 6 Minutes
AMRAP 6:
Max Rounds of “Cindy”
1 Round of “Cindy”:
5 Pull-Ups
10 Push-Ups
15 Air Squats
Rest 6 Minutes
AMRAP 6:
Max Calorie Assault Bike
Movement Prep
4 Deadlifts
4 Hang Power Cleans
4 Push Jerks
3 Pull-Ups
3 Push-Ups
3 Air Squats
6 Calorie Assault Bike
Modifications
ROUNDS OF “DT”
– Reduce Load
– Reduce Reps
– Sub Dumbbell(s)
MAX ROUNDS OF “CINDY”
– Reduce Reps
– 15 Push-Ups + 15 Air Squats
MAX CALORIE ASSAULT BIKE
– Max Cals On Any Other Machine
Stimulus
– Conditioning Category: Sprint
– Each round of “DT” should take less than 2:00.
– Each round of “Cindy” should take less than 1:30.
– Score: Enter reps of “DT”, reps of “Cindy”, and total calories.
ROUND OF DT: 27 Reps
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
ROUND OF CINDY: 30 Reps
5 Pull-Ups
10 Push-Ups
15 Air Squats
Strategy
– The barbell in the first AMRAP is at a weight that is lighter than our usual “DT” weight. We can aim to complete each round using the traditional break up strategy of 11 deadlifts, drop, 1 deadlift into 8 hang power cleans, drop, 1 hang power clean into 6 unbroken push jerks.
– The “Cindy” rounds can be performed on the minute if transitions are fast and if there are minimal breaks. We can use the clock in this AMRAP to hold us accountable and see how close to 6 rounds we can get.
– The in the last AMRAP we use the 6 minutes as a ramp up. Every 2 minutes, we can aim to increase our speed and intensity.
Strength
Strict Pull-Up
Strict Pull-ups
[BASED ON MAX UNBROKEN SET FROM WEEK 1]
5 Unbroken: 3-3-3
10 Unbroken: 5-5-5
15 Unbroken: 7-7-7
20 Unbroken: 9-9-9
25 Unbroken: 11-11-11
Movement Prep
5-10 Scap Retractions
1-2 Strict Pull-Ups
Modifications
STRICT PULL-UP
– Banded Strict Pull-Up
Stimulus
– A slight backoff in volume here on our deload week.
– We are basing these sets today on our max effort set from the first week.
– The number on the left is your test score. The numbers on the right are your sets for today.
– If we haven’t performed a max unbroken set of these, or don’t have an idea to estimate, do that here so that moving forward we are able to progress.
– We want to aim to complete these sets unbroken. It’s ok if not, but that is our goal.
– Rest as needed between sets, but take note of our rest periods for future sessions.
– Score: Enter reps completed for each set.
Tuesday
CrossFit Evergreen – CrossFit
Metcon
Parti Time (Time)
“Parti Time”
For Time [30 Minute Cap]:
300 Double Unders
2 Mile Run
100 Toes to Bar
*Partition However You’d Like
Movement Prep
10 Double Unders
200m Run
5 Toes to Bar
Modifications
300 DOUBLE UNDERS
– 300 Line Hops
– 450 Single Unders
2 MILE RUN
– 3,200m Ski
– 4,000m Row
– 8,000m Bike
TOES TO BAR
– Reduce Reps
– Knees To Chest
– 200 Sit-Ups
Stimulus
– Conditioning Category: Pacer
– The work can be divided however athletes would like in this workout.
– 300 double unders should take less than 5:00 total.
– 2 miles of running should take less than 20:00 total.
– 100 toes to bar should take less than 5:00 total.
– Score: Total time. If you get time capped, enter 1 second for every missed rep. Every 100m of running will equal 1 rep.
Strategy
– This workout can be broken up in a lot of different ways. A few of options to think about…
* Divide the work into 4 rounds
* Alternate between the double unders and the toes to bar until all of that work is done and finish with the 2 mile run
* Alternate between double unders and toes to bar until your toes to bar start to break down, complete a 1 mile run, then come back to the double unders and toes to bar until the work is done, then complete the second mile.
– Something to note is that you will always be making forward progress on the the run. The two stations that could potentially stop forward progress are the toes to bar and the double unders.
– If toes to bar tend to be a movement that breaks down early, smaller sets are probably the best way to go from the start.
Monday
CrossFit Evergreen – CrossFit
“You’ve got to get up every morning with determination if you’re going to go to bed with satisfaction.” – George Lorimer
“Win the morning, win the day” is something we’ve all heard a couple times.
It’s less, however, about winning the morning, and more about establishing the right habits. The most successful in life routinely draw back to a core staple of set daily habits.
Write a short list of healthy habits you believe push you forward. It could be reading, journaling, “no phone hours”, or anything in between. Where consistency is king, discipline is freedom.
Strength
Front Squat
5-5-3-3-1-1-1
-Front Squats
-Choose your weights for each set
-Warm up before your first set of 5
Metcon
Metcon (Time)
2-4-6-8-10:
Power Snatches MRx:75/55, Rx:95/65, Rx+:135 / 95
After Each Round:
400 Meter Row
5 Strict Pull-ups
5 Toes to Bar
Movement Prep
2 Power Snatches
100 Meter Row
1 Pull-up
2 Toes to Bar
Modifications
POWER SNATCHES
– Reduce Load
– Reduce Reps
– Sub Dumbbell(s)
400 METER ROW
– 300m Ski
– 800m Bike
– 300m Run
– 20 x 10m Shuttle Runs
STRICT PULL-UPS
-Jumping
-Banded
-Bent Over Row
-Aussies
TOES TO BAR
-Hanging Leg Raises
-Hanging Knee Raises
-V Ups
-Double the Reps Sit-Ups
Stimulus
– Conditioning Category: Threshold
– The power snatches should be at a weight that can be performed in quick singles during the workout.
– The rows should take less than 2:00.
– Each round of pull-ups and toes to bar should take around 1 minute.
– Score: Total Time
Strategy
– Let’s aim for quick singles on the barbell
– Find a steady pace on the row
– Focus on consistent sets on the pull-uos and toes to bar.
10/02/2021
CrossFit Evergreen – CrossFit
Partner stations (AMRAP – Reps)
In teams of 2 do 2 rds of 90 seconds each of:
– agility ladder
– sledgehammer strikes
– tire flips
– battle ropes
– ball over the bar
– dummy strikes
– abs Rx: rollouts
– 1 minute rest and rotation between each event
– 1 full run of the agility ladder counts as 1 rep
– each hand movement on battle ropes counts as a rep
– each strike counts as a rep
– with a 1 minute rest between stations, and only 90 seconds at a station, you should be fresh enough to go hard each time for max reps possible
Friday
CrossFit Evergreen – CrossFit
“To succeed in life, you need three things: a wishbone, a backbone and a funny bone.” – Reba McEntire
Three themes to take into our day.
To have a “wishbone”: Nothing is too great of a task. Nothing is out of reach. Faith (or doubt) are both self-fulling prophecies.
To have a “backbone”: The unbreakable will to give our best, regardless of the circumstances. Through the lens of the growth-mindset, every outcome is an opportunity to become better.
To have a “funny bone”: We do life for one reason: to enjoy it. If we aren’t enjoying what we’re doing, we need to find something else. As Oscar Wilde writes, “Life is too short to take things seriously.” Let’s enjoy the ride.
Skill
Spend 10 minutes working on a gym skill you would like to improve. Ask your coach for tips.
Some exercise example are:
-Squats
-Pistols
-Handstands
-Turkish Get-up
-Pull-Ups
-Muscle-ups
Metcon
Cannoli (Time)
“Cannoli”
Buy-In:
50/35 Calorie Assault Bike
3 Rounds:
15 Deadlifts MRx: 135/95, Rx: 155/115, Rx+: 185 / 135 lb
30 Double Unders
15 Burpees (Rx+=HSPU)
30 Double Unders
Cash-Out:
50/35 Calorie Assault Bike
Movement Prep
5 Calorie Assault Bike
5 Deadlifts
10 Double Unders
5 Burpees
10 Double Unders
Modifications
50/35 CALORIE ASSAULT BIKE
– 50/35 Cal Ski
– 63/50 Cal Row
– 800m Run
DEADLIFTS
– Reduce Weights
– Reduce Reps
– Double Dumbell or Kettlebell Deadlifts
– Weighted Reverse Lunges
DOUBLE UNDERS
– Reduce Reps
– 45 Single Unders
– 30 Line Hops
BURPEES
– Push-Ups
– 1/2 Burpees
– Hand-Release Push-Ups
-Jump Squats
Stimulus
– Conditioning Category: Threshold
– The assault bike should take less than 4:00.
– The deadlifts should take less than 1:00 and should be completed in no more than 3 sets.
– The double unders should take less than 45s.
– The burpees should take less than 1:00 and should be completed in no more than 3 sets.
– Score: Time
Strategy
– We want to aim for our second bike to be faster than our first.
– 1 quick break on the deadlifts wouldn’t be a bad idea in order to save the shoulders a bit.
– Breathe and relax the shoulders on the double unders.
– For the burpees we want to keep our sets consistent each round.
09/30/2021
CrossFit Evergreen – CrossFit
“Trade your expectation for appreciation, and the world changes around you” – Tony Robbins
Routines and habits become part of the norm. Morning coffee, listening to the radio, the drive to the field taking the kids to practice. We appreciate healthy habits, and let’s continue to reinforce them. There is however much to be said about taking a pause to our routine, to appreciate the fortune in our lives. The absolute abundance we are so lucky to have.
In a world where comforts are the “norm”, we want to consciously remind ourselves how good our lives are.
The thought of losing those precious parts of our day is a sobering one. But despite it being a morbid thought, we will. There will be a final cup of morning coffee for us. There will be the last chance for us to listen to the radio. And if we are lucky enough to have kids, there will be a last time we *get* to wait in traffic as we drive them to soccer practice.
As Tony Robbins quotes, if we can remove expectations from the norm, and replace them with a sense of gratitude, our entire world changes.
Torture By 10’s (Time)
Buy In: 300m Run
3 Rounds:
10 Jumping Lunges
20 Ab-Mat Sit-Ups
30 Jumping Jacks
40 Air Squats
50 Scissor Kicks
60 Second Wall Sit
Buy out: 300m Run
If too cold or raining the run can be substituted with bike or ski.
Mobility
Hold each pose for 3-5 deep breaths:
Forward Bend w/ Reverse Prayer
Sumo Squat Press
Bow Pose
Straddle Fold
One Leg Bent Head to Knee
Cat/Cow
Plow Pose
Corpse
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