Wednesday
CrossFit Evergreen – CrossFit
“If failure is not an option, neither is success.”
We fear the one who is willing to lose it all. The one who is willing to play full out with no reserves. The one who swings for the fences.
That’s a dangerous person. Dangerous enough… to accomplish something great.
We all have a comfort zone. A status quo. It’s warm, cozy, and familiar. But it’s a box, with a ceiling and walls that we can see and touch. It’s a world that cannot grow further than what it’s already grown to.
If we want to grow, we have to climb out of that world into the unknown. To face that chance that we may fall flat on our face, because we’re walking in new ground. Yet, as much as a “swing and a miss” may sting a bit, there’s something far worse. Worse than any of that is the pain of knowing that we didn’t try.
Life is so short.
There’s no time to bunt.
Let’s swing for the fences.
Strength
Strict Pull-Up
Strict Pull-ups
[BASED ON MAX UNBROKEN SET FROM WEEK 1]
5-9 Unbroken: 4-4-4-3-2
10-14 Unbroken: 9-8-8-7-6
15-19 Unbroken: 12-10-10-8-6
20-24 Unbroken: 18-15-14-10-6
25+ Unbroken: 20-16-16-12-8
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
Metcon
Sk8er (2 Rounds for reps)
“Sk8er”
AMRAP 8:
15 Deadlifts MRx: 96/65, Rx: 135 / 95 lb
12 Box Jump Overs (24″/20″)
9 Push Jerks MRx:95/65, Rx:135 / 95 lb
Rest 4 Minutes
AMRAP 8:
15 Deadlifts MRx:75/55, Rx: 115 / 85 lb
12 Box Jump Overs (24″/20″)
9 Push Jerks MRx:75/55, Rx: 115 / 85 lb
Movement Prep
5 Deadlifts @ Heavier Weight
4 Box Jump Overs
3 Push Jerks
Modifications
DEADLIFTS
– Reduce Weights
– Reduce Reps
– Double Dumbbell
– Single Dumbbell
BOX JUMP OVERS
– Reduce Height
– Box Step-Overs
– Squat Jumps Over Barbell/Dumbbells
PUSH JERKS
– Reduce Weights
– Reduce Reps
– Double Dumbbell
– Single Dumbbell
Stimulus
– Conditioning Category: Threshold
– The deadlifts should be completed in no more than 3 quick sets. This station should take less than 1:00.
– The box jump overs should take under 45s.
– The push jerks should be completed in no more than 2 sets. This station should take less than 1:00.
– Athletes should aim to complete 3 or more rounds on each AMRAP.
– Score: Enter reps for both AMRAPS. Overall score will be total reps.
Strategy
– The major focus in this workout is to break as little as possible on the push jerks.
– We can treat the box jump overs as somewhat of a recovery station as it is the only place we will not have a barbell in hand. Jumping up and stepping down is a great way to slow things down a little and keep the heart rate under control.
– While the deadlifts are light in both AMRAPs, it wouldn’t be a bad idea to take a break or 2 in order to conserve the shoulders and grip for the push jerks.
– Let’s aim to complete the roughly the same number of rounds and reps in both AMRAPs.
Tuesday
CrossFit Evergreen – CrossFit
“75% Emotional, 25% Physical”
It’s said that the hardest part about anything is starting. And that once we just take that first step, the successive action seems to just fall into place. And there’s absolutely merit to that… an object in motion tends to stay in motion (Newton).
But beyond the surface we want to recognize the truth about us as human beings… that we are emotional creatures. And that our ultimate success is less dependent on the physical actions we take, and more on the emotional backings behind them.
We can conceptualize “successful action” in this way: 25% of it is the physical side. The actual hands in the dirt, grunt work. This stuff matters, of course. But these specific and granular “whats” only account to a quarter of the recipe.
75% of it is the emotional side. The story that plays between our ears as we’re underway. We’re going to hit bumps in the road, and how we internalize obstacles determines our path forward more than anything else. How do we respond when it’s a “bad day?”, and we’re missing every single snatch attempt?
When we think about it that way, successful action isn’t just about what we’re doing, and far more about how we’re doing it. Despite the battle being in our hands, it’s won in our mind.
Strength
Bench Press
1. Build to Heavy Single
2. 5×3 @ 80% of 1RM Bench
Movement Prep
1-2 warm-up sets of 3-6 reps with light weights.
Stimulus
– We’ll begin by building to a heavy single for the day. We’ll then complete some drop sets.
– We are looking for full range of motion here. Elbows fully lock out at the top (think 1s pause in the lockout) and barbell touches the sternum (chest) at the bottom of each rep. Performing the full range of motion will promote the most strength gains.
– Score: Enter your heaviest successful bench for part 1 and the weight you used for your sets in part 2.
Modifications
BENCH PRESS
– Double Dumbbell Bench Press
– Barbell Floor Press (Same Percentages With 2s Negative Each Rep)
– Seated Strict Press
Bench Press
Bench Press
Metcon
Double Stuffed (Time)
“Double Stuffed”
4 Rounds For Time:
400 Meter Row
80 Double Unders
12 Dumbbell Hang Squat Cleans MRx: 30/20, Rx: 50 / 35 lb’s
Movement Prep
200m Row
20 Double Unders
2 Dumbbell Deadlifts
2 Dumbbell Power Cleans
2 Dumbbell Front Squats
2 Dumbbell Hang Squat Cleans
Modifications
400 METER ROW
– 400m Ski
– 800m Bike
– 300m Run
– 20 x 10m Shuttle Runs
DOUBLE UNDERS
– 120 Single Unders
– 80 Line Hops
– 1:30 On Any Machine
DOUBLE DUMBBELL HANG SQUAT CLEANS
– Double Dumbbell Hang Power Cleans
– Barbell Hang Squat Cleans
– Alternating Single Dumbbell Hang Squat Cleans
Stimulus
– Conditioning Category: Threshold
– Each round should take between 3:00-4:30 minutes.
– The row should take under 2:00.
– The double unders should take under 1:30.
– The double dumbbell hang squat cleans should be completed in 1-2 sets and take less than 1:00.
– Score: Time
Strategy
– This whole workout is centered around the hang squat cleans. We want to make it our mission to complete all 12 reps unbroken each round.
– If you know you can hold on for unbroken sets on the dumbbells, the next station to push would be the row. Ask yourself, “how fast can I row while still being able to hold on for unbroken sets on the dumbbells?”
– Try to relax the grip and breathe through the double unders. 1 quick break at halfway wouldn’t be a bad idea if needed.
– The hardest part of this workout is likely going to be the 3rd round of hang squat cleans. This will be where you’ll want to break most. Hold on tight and stay focused on the goal. The last round will be there!
Monday
CrossFit Evergreen – CrossFit
“Bread today is better than cake tomorrow” – Chinese Proverb
There is a common misconception about drive. That if we pause to celebrate today, that we will lose our fire for tomorrow. We’ll lose our competitive edge. And we’ll be satisfied with where we are.
Something we want to recognize: Gratitude is not linked to a lack of drive. Or a lack of performance. It’s actually quite the opposite.
There’s a hormone in our brain called dopamine. It’s the “feel good” hormone. And it’s released whenever we hit that big lift, PR that workout, or just do something well. Call it the celebration hormone.
When athletes go wrong here, it’s because they fail to see something:
That dopamine is incredibly, incredibly addicting.
Think back to when you were first starting CrossFit, and let’s say you were in class. You’re thinking and working hard on your technique, and coach walks by and catches you with marked improvement to your form. He/She says – “Hey.. freakin’ nice job there. That’s an incredible improvement!”.
How would you feel? Think about it for a moment. I think we would have felt proud, accomplished, and… eager for the *next one*. The next praise. Because that felt good. And I want that next one. So I’m going to bust my ass even *harder now* to get my technique even better.
Now purely for thought – take the opposite. Pretend you never got that praise, ever. It’s only “not good enough” at all times. Fast forward 2 years. Which athlete is thriving?
Dopamine is a weapon. An absolute weapon. We just need to use it properly. Celebrate today, if for no other reason, than because it will make us even hungrier for tomorrow.
Strength
Front Squat
Front Squats to Box/Ball:
4×3
-Make sure the ball/Box you use allows full depth
-Change weights at your discretion
-Thoroughly warm up and try to start at a heavier weight to limit your weight jumps
Metcon
Tippy Toes (Time)
“Tippy Toes”
10 Rounds For Time:
10 Toes to Bar
10 Burpees
100 Meter Run
Movement Prep
5 Toes to Bar
5 Burpees
50 Meter Run
Modifications
TOES TO BAR
– Reduce Reps
– Knees To Chest
– 15 Sit-Ups
BURPEES
– 10 Calorie Bike
– Half Burpees
– Reduce Reps
100 METER RUN
– Reduce Distance
– 100m Ski
– 250m Bike
– 125m Row
– 10 x 10m Shuttle Runs
Stimulus
– Conditioning Category: Threshold
– Each round should take between 1:30-2:00 minutes.
– The toes to bar should be completed in 1-2 sets each round. This station should take less than 1:00.
– The burpees should take less than 1:00.
– The run should take less than :45s.
– Score: Time
Strategy
– Our main goal here is to hold on for big sets on the toes to bar.
– Pace the burpees and the run in a way that will allow you to go big on the toes to bar.
9/18/2021
CrossFit Evergreen – CrossFit
“The Skipper” (Time)
In teams of 2:
1958m Bike
Then 10 rds:
#1 Skipper
– 5 push ups
– 10 bench press Rx: 95/65, Rx+: 115/80
– 7 rollouts
– 10 two handed OH tri ext Rx: 45/25, Rx+: 60/30
– 5 push ups
#2 lil’ buddy
– sit n’stand (3 sec pause) Rx: 10″ box or wall ball
finish with
2021m Bike
– done solo = Rx+ (only with coach ‘s approval)
– partners alternate rds with 1 partner doing squats while the other finishes their rd.
0 keep a running total of the squats – that score is entered into the comment box
Friday
CrossFit Evergreen – CrossFit
“You’ll miss the best things if you keep your eyes shut” – Dr. Suess
This quote is worth reading twice.
We are creatures of habit. We enjoy our routines. From the morning rituals, to the way we warm up for a workout, to our regimented diets and food plans.
Although dialing in the routine is a great thing, it’s important that we remind ourselves to “keep our eyes open.” What Dr. Suess’s quote alludes to is an open mind. Even when we feel we’ve found exactly what works for us, we must resist the urge to close our eyes and ears to new ideas.
There is so much to learn, experience, and challenge ourselves with. That is, if we only keep our eyes open to do so.
Always a student.
Strength
Strict Pull-Up
Strict Pull-ups
[BASED ON MAX UNBROKEN SET FROM WEEK 1]
5-9 Unbroken: 4-3-3-3-2
10-14 Unbroken: 9-8-7-7-6
15-19 Unbroken: 12-10-8-8-6
20-24 Unbroken: 18-15-12-10-6
25+ Unbroken: 20-16-12-12-8
Modifications
STRICT PULL-UP
– Banded Strict Pull-Up
Movement Prep
5-10 Scap Retractions
1-2 Strict Pull-Ups
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.
Metcon
The Flip Side (Time)
“The Flip Side”
3 Rounds:
21 Kipping Handstand Push-Ups
12 Power Cleans MRx: 65/45, Rx: 95 / 65 lb
Directly Into…
3 Rounds:
21 Bar-Facing Burpees
12 Power Snatches MRx: 65/45, Rx: 95 / 65 lb
Time Cap: 22 Minutes
Modifications
KIPPING HANDSTAND PUSH-UPS
– Reduce Reps
– 1-2 AbMats
– Hand Release Push-Ups
POWER SNATCHES/CLEANS
– Reduce Reps
– Reduce Weight
– Single Dumbbell
– Double Dumbbell
BAR-FACING BURPEES
– Regular Burpees
– Burpees Over Dumbbell(s)
Stimulus
– Conditioning Category: Threshold
– Let’s make it our goal to complete couplet #1 in ~6:00-9:00 and couplet #2 in ~9:00-12:00. That means each round in the first couplet should take 3:00 or less and each round in the second couplet should take 4:00 or less.
– The kipping hanstand push-ups in couplet #1 should take less than 2:00 each round. Reduce the reps or modify the movement if needed.
– The power snatches/cleans should take less than 1:00 in both couplets. The weight should be light and completed in no more than 2 sets on any round.
– The bar facing burpees in couplet #2 should take less than 2:00. Reduce the reps if needed.
– Score: Time. If you get time capped, add 1s to your time for every missed rep.
Strategy
– Aim to complete the handstand push-ups in 5 sets or less. This could be 6-5-4-3-3, 6-5-5-5, 7-7-7, 12-9, or 21 straight. We want to pick the strategy that has us resting the least about of time between sets.
– Aim to complete the snatches/cleans in 1-2 sets. 1 break here may be smart in order to save the shoulders a bit for the handstand push-ups.
– When we get to the 2nd couplet, we want to push the burpees a bit. It is going to be easy to lose a lot of time here.
– We can plan to catch our breath on the power snatches/cleans by slowing our cycle time down a bit here. We still want to aim for 1-2 sets here.
09/16/2021
CrossFit Evergreen – CrossFit
“Don’t bunt. Aim out of the ballpark.” – David Oglivy
One of the most dangerous things we can do in life is to dream too small.
When we dig to the root of what causes this, we find that it’s fear.
We can convince ourselves that it’s too big of a goal. That it’s out of reach. That in and of itself, is the death of the dream. A self-fulfilling prophecy from that point forward, as we can’t accomplish what we can’t believe.
So it starts with that: belief. Belief that we can learn the skills, build the capacity, and hone the craft. Having the dream is only a part of the equation, and it will only come second to having the belief. The belief that you deserve to step up to the plate, and put the ball over the fences.
Bike: Trainer (Calories)
[WARM-UP]
2 Minute Ramp Up From Easy To Moderate Pace
[PRIMER]
2 Minutes at Fast Pace
1 Minutes at Faster Pace
2 Minutes Easy Recovery Spin
1 Minutes at Faster Pace
2 Minutes at Fast Pace
1 Minutes Easy Recovery Spin
[MAIN SET]
3 Sets:
3 Minutes at Moderate Pace
1 Minutes at Easy Pace
[COOL DOWN]
2 Minutes at Easy Pace
Stimulus
– we will score the workout in calories.
– The goal of the primer is to get the legs prepared for the main sets. We can also get a feel for what pace we are looking to hold for the main sets.
– In the main sets, we will aim to complete the same number of calories during our 3 minute moderate windows.
– Score: Record calories accumulated within each 3:00 window of the main set.
“Devil’s Candy” (Time)
For Time:
10-8-6-4-2:
Weighted Glute Bridges 95/85
Devil’s Press 40 / 25 lb’s
M&M’s
Achieve Your Fitness Goals
Flexible membership packages to suit all levels of training to help achieve your fitness goals