Wednesday
CrossFit Evergreen – CrossFit
“Adversity causes some to break. For others, it breaks records.”
Adversity can really, really hurt. Let’s not create an illusion that it’s all sunshine and rainbows. It will try our values, test our patience, and challenge who we are as human beings. It’s no warm cup of cocoa on a winter morning.
But a warm cup of cocoa doesn’t make us better. A picture perfect day doesn’t make us better. We learn when we make mistakes. When we miss, trip up, face plant, and get caught off guard. At our very basic biological level, this is how we adapt. It’s encoded in us… and it’s seriously like a secret sleeping super power.
That is, of course, if we them it our advantage. The nature of a mistake is not to tell us we suck. That we failed. That we’re not good enough. The nature of a mistake is to educate us. To give us the ammunition we need to become better. To take the challenge to earn greatness, out of something that once was not.
Adversity is not in the way to greatness.
Adversity is the way the way to greatness.
This is the championship mindset.
Metcon
Walking on Sunshine (AMRAP – Reps)
“Walking on Sunshine”
5 Rounds
AMRAP 4:
30/21 Calorie Row
21 Kettlebell Swings MRx: 35/26 lb, Rx: 53 / 35 lb, Rx+: 70/53lb
Max Distance Bear Crawl Rx+= Max Distance Handstand Walk
Rest 4 Minutes Between
Movement Prep
6 Calorie Row
6 Kettlebell Swings
6 Handstand Walk Steps
Modifications
30/21 CALORIE ROW
– Reduce Cals
– 30/21 Cal Bike Erg
– 21/17 Cal Assault or Echo Bike
– 21/17 Cal Ski
– 21/17 Cal Air Run
– 400m Run
– 30 x 10m Shuttle Runs
KETTLEBELL SWINGS
– Reduce Reps
– Reduce Weight
– Russian Kettlebell Swings
– Single Arm Russian Dumbbell Swings
– Empty Barbell Hang Power Snatches
HANDSTAND WALK
– Wall Walks
– Bear Crawl
– Handstand Shoulder Taps
– Plank Shouler Taps
Stimulus
– Conditioning Category: Sprint
– Each round, you will complete 1 row and 1 set of kettlebell swings. With the remaining time, you will accumulate as much distance on your hands as possible.
– The row should take less than 2:00.
– The kettlebell swings are American swings that finish overhead each rep. These should be performed at a weight that athletes can complete unbroken each round and should take less than 1:00.
– For the handstand walk, mark off 5ft. sections. Each fully completed 5ft. section will count as 1 rep. You can mark out just one 5ft. section and go back and forth or mark out up to 25ft. of 5ft. sections. Each walk should start with both hands behind a line, and finish with both hands clearly over a line that follows.
– Score: Record number of reps (5ft. sections) completed each round. Your overall score will be total reps over the 5 rounds.
Strategy
– We want to make it our goal to buy the same amount of time for the handstand walks each round. This means we need to find a pace on the row and kettlbell swings that we can be consistent with each round.
– We want a solid effort on the row, however, strong pulls are going to pay off more than fast pulls. We want get off the rower and get right onto the kettlebell and complete an unbroken set of swings so we need to make sure the heart rate isn’t too high. A lower stroke rate will allow us to have more control.
– Breathe on the kettlebell swings. No need to move super fast here.
– If you are confident in your handstand walks, don’t be afraid to go for big chunks of walking at a time. If you are not as confident, take the walks 5-10 ft at a time. Watch the clock and plan your rest. Rest 10-30s between attempts depending on your capacity.
Strength
Strict Pull-Up
Strict Pull-ups
[BASED ON MAX UNBROKEN SET FROM WEEK 1]
5 Unbroken: 5-4-3-3-2
10 Unbroken: 9-9-8-7-6
15 Unbroken: 12-12-10-8-6
20 Unbroken: 18-16-14-10-6
25 Unbroken: 20-20-16-12-8
Movement Prep
5-10 Scap Retractions
1-2 Strict Pull-Ups
Modifications
STRICT PULL-UP
– Banded Strict Pull-Up
Stimulus
– We will be using our max reps score from week 1 to determine our work to do here. Complete these reps the same way you did that first week if you modified.
– Take note of the amount of time needed between sets in order to see progress as we move forward with this progression.
– We are shooting to make these unbroken sets each time, but it’s okay if they are not.
– Rest as needed between all sets.
– Score: Record All Reps
Tuesday
CrossFit Evergreen – CrossFit
“Most of the time we feel tired not because we’ve done too much, but because we’ve done too little of what makes us come alive.” – Jim Kwik
We’re not going to pretend the hard times go away. And that we won’t need to do things that we’d rather not. We have commitments, obligations, and bills to pay. But when we find ourselves in a daily loop of non-stop “work”… we won’t feel like ourselves.
But it’s not the time we put in at work that causes this. It’s the time we don’t put in on the other things. Our passions. The reason why we get out of bed in the morning. Yet in the furious pace of our lives, we let it fall to the wayside because we need to get “back to work.”
The times where we are the most unhappy, are the times where we are the most untrue to ourselves. Redefine to ourselves what sets us on fire. What makes us come alive. And literally schedule it on your calendar as if it’s a life-saving doctors appointment. Because in truth… it is.
Strength
Bench Press ( 6 Sets: 6 Bench Press @ 60% of 1 Rep M)
Stimulus
– A slight back off week after the heavy single last week.
– Each set will be at the same weight across.
Movement Prep
2-3 Warmup sets to 60%.
Metcon
Pick Your Poison (AMRAP – Rounds and Reps)
“Pick Your Poison”
AMRAP 10:
1 Push Press
1 Burpee Box Jump (24″/20″)
2 Push Press
2 Burpee Box Jumps (24″/20″)
3 Push Press
3 Burpee Box Jumps (24″/20″)
…
[Continue Adding 1 Rep To Each Movement]
Barbell: MRx75/55, Rx:95/65
Movement Prep
5 Push Presses
5 Burpee Box Jumps
Modifications
PUSH PRESS
– Reduce Weight
– Double Dumbbell Push Presses
– Push-Ups
BURPEE BOX JUMP
– Reduce Height
– Burpee Box Step-Ups
– Bar-Facing Burpees
Stimulus
– Conditioning Category: Threshold
– Ahtletes can expect to complete 8-12 rounds in this workout.
– The push presses should be at a weight that we can complete all rounds in unbroken sets.
– Score: Rounds + Reps. For example, if you finish the round of 10’s and get 10 push presses into the round of 11’s, your score is 10+10.
Strategy
– The aim in the workout is to hold onto the barbell for unbroken sets each round.
– The burpee box jumps should be paced in a way that allows you to hold on for unbroken push press sets. Stepping up from each burpee and stepping off the box are both great ways to pace out burpee box jumps.
– The burpee and the push press both require a press out with the arms. This means that the push press are likely going to get challenging in the later rounds. Use the legs and hips a lot right from the start on both the burpees and push presses.
Monday
CrossFit Evergreen – CrossFit
“Don’t tell me who you are. Tell me what you are.”
When we are asked “who” we are, we default to our past. We define ourselves by our resumes. Although our past may give us insight of where we’ve been, it cannot be what defines us… for it’s the past.
When the question however asks “what” we are, we tend to give a different answer. We describe who we *really* are. It’s one of character, values and beliefs.
Will we be defined by who we’ve been in the past, or by what we stand for today? Let character be our loudest statement.
Strength
Front Squat (5×3 (Pausing))
5 Sets:
3 Pausing Front Squats
-3 Second pause at the bottom
Metcon
Horseshoes (Time)
“Horseshoes”
5 Rounds For Time:
12 Toes to Bar
150ft. Double Dumbbell Farmers Carry MRx:30/20, Rx:50 / 35 lb’s
21/15 Calorie Assault Bike
Movement Prep
5 Toes to Bar
50ft. Double Dumbbell Farmers Carry
5 Calorie Assault Bike
Modifications
TOES TO BAR
– Reduce Reps
– Knees To Chest
– 24 Sit-Ups
DOUBLE DUMBBELL FARMERS CARRY
– Double Kettlebell Farmers Carry
21/15 CALORIE ASSAULT BIKE
– 21/15 Cal Echo Bike, Air Run, or Ski
– 27/21 Cal Bike Erg or Row
– 300m Run
– 20 x 10m Shuttle Runs
Stimulus
– Conditioning Category: Threshold
– Each round should take between 2:30-3:30.
– The toes to bar should be completed in 1-3 sets and should take less than 1:00.
– The double dumbbell farmer’s carry should be completed in less than 1:00 with no more than 2 breaks each round.
– The assault bike should take less than 1:30.
– Score: Time
Strategy
– This workout is all about managing grip fatigue early on.
– Break early on if our toes to bar tend to break down due to grip fatigue. Aim for quick, sustainable sets.
– Swift, fast, steps will allow us to make quick work of the farmers carries. The longer the dumbbellls are in hand, the more fatigued our grip will get.
– The pace of the bike will come down to how much time you need to gear up for the next round of toes to bar and farmers carries. This is the only place we can relax the forearms so be mindful of how tighly we are gripping the handles of the bike.
9/25/2021
CrossFit Evergreen – CrossFit
“Shake, Rattle & Belly Rolls” (Time)
In teams of 2:
– 200m run/row
– 100 Kettle bell swings 24/16
– 300m run/row
– 100 overhead tricep extensions 55/35
– 400m run/row
– 100 hollow body/superman hold & rolls (1 second each side) [1 hollow body/Superman = 1 rep]
– 500m run/row
– 100 push ups
Both team members do the run/row, Split all the other work. Partners can work at the same time.
Do exercises in order, top to bottom
Friday
CrossFit Evergreen – CrossFit
“Give more. Give what you didn’t get. Love more. Drop the old story.”
We often hold onto the past. And we all have felt ourselves do it. Sometimes they are worn as scars, sometimes like trophies. It’s not uncommon to use past events as a chip on your shoulder. “They didn’t believe in me”. All of those are potent motivators. But they only last so long, as they are fleeting and weaker forms of ammunition.
When we “fight against” something, such as something in the past, we will only go so far. When we “fight for” something, it’s different. It’s purpose and meaning go beyond our singular life, transcending to something far bigger. This is where you can move mountains.
Do you hold onto something from the past? Can we reframe the mental dialogue?
Strength
Turkish Get Up (3×2 (per arm))
-2 reps on each arm = 1set
Metcon
Metcon (Time)
“Arms Wide Open”
For Time:
30 Hang Power Cleans
30 Push-ups
30 Front Squats
30 Bar-Facing Burpees
30 Hang Squat Cleans
MRx=75/55. Rx=95/65
9/23/2021
CrossFit Evergreen – CrossFit
Well, since the coaches kept erasing the workouts I wanted to do today, you get a mix from my twisted thought process!
by 3’s for 30 (AMRAP – Rounds and Reps)
30 min AMRAP of:
– 3 cal row
– 3 Ru KB swings 24/16
– 3 cal bike
– 3 rollouts (Rx); dragon flags (Rx+)
– 3 cal ski
– 3 ball air squats
then 6’s, etc
– everything raises by 3 each rd (3, 6, 9, etc…)
– score is rds & reps (for ex. you finish the rd of 9’s and are working on the 12’s your score is 9 + the number of reps into the rd of 12).
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