Wednesday
CrossFit Evergreen – CrossFit
“Your mind is not your shoe size.” – Jim Kwik
Have you ever taken an “IQ Test”?
Chances are you have of some sort. A test that claimed to tell us our capacity in life. Where the resulting score is the equivalent of looking into a crystal ball on how successful we’ll be.
As ridiculous as that sounds, it’s a nightmare that comes to life for many. A self-fulfilling prophecy that can cut potential at the knees.
The truth of it all however, is that we know so very little about how the mind *actually* works. It’s still such a mystery to us. Yet, we can find ourselves building an imaginary ceiling over our heads.
In regards to one of life’s greatest mysteries, there’s one thing we can bank on… that our mind is not our shoe size.
Strength
Deadlift
Deadlift
A) Dead Stop Deadlifts
2 Sets Of 2 @ 80%
B) Touch-and-Go Deadlifts
2 Sets Of Max Reps @ 85%
Modifications
DEADLIFTS
– Double Dumbell Deadlifts
– Double Kettlebell Deadlifts
Movement Prep
10 Empty Barbell Reps
2 Dead Stop Reps At A Light Weight
2 Dead Stop Reps At 1 Jump Away From First Working Weight
Stimulus
– Deadlifts are a movement you’ll see each week as we move through our Base phase.
– Percentages are based off your 1RM deadlift.
– The first 2 sets of 2 deadlifts are “dead stop deadlifts.” This means that we’ll deadlift the bar, control the bar back down to the floor, and then reset once the bar is back on the floor. The bar should not bounce at all here and should not be dropped from the top.
– The second 2 sets of 2 are “touch-and-go deadlifts.” This means that we’ll perform deadlifts as we would in a workout. The elbows should stay locked out throughout the entirety of each set and while we want to hold on for unbroken sets of 2 reps, we do not need to do these as fast as possible. Controlled, picture perfect reps is what we’re after.
Metcon
Shiner (Time)
“Shiner”
On the 4:00 x 5 Rounds:
15/12 Calorie Assault Bike
12 Double Dumbbell Hang Power Cleans MRx:30/20, Rx:50 / 35 lb’s
9 Burpee Box Jumps (24″/20″)
Modifications
15/12 CALORIE ASSAULT BIKE
– 20/15 Cal Row
– 15/12 Cal Ski Erg
– 200m Run
DUMBBELL HANG POWER CLEAN
– Sub Barbell
– Kettlebell Swings
BURPEE BOX JUMP
– Bar Facing Burpee
– Burpee Broad Jump
– Burpee to Target (6 in.)
Movement Prep
5 Calorie Assault Bike
4 Double Dumbbell Hang Power Cleans
3 Burpee Box Jumps
Stimulus
– Conditioning Category: Sprint
– We want to try and aim for negative splits across the 5 rounds.
– We should use a weight that we can complete the hang power cleans unbroken each round.
– Be sure to stand tall before hinging forward for the first hang power clean each round.
– The bike should take about 1:00.
– The hang cleans should take about 30 seconds.
– The burpee box jumps should take about 1:00 on the burpeee box jumps.
– We will enter our time for each round.
– Score: Slowest Round
Strategy
– Find a speed on the bike that is a touch outside your comfort zone. We don’t want to all out sprint here but we also don’t want to just cruise.
– We want to hold on for all dumbbell reps each round. To help keep a solid grip, athletes can use the hook grip or hold the dumbbells more toward the front head or back head of each bell so that they rest on the hand a bit.
– We want to find a speed that is a touch outside or comfort zone on the burpee box jumps as well in order to bank as much rest as possible.
– Ahletes can expect the toughest rounds to be rounds 3 and 4. These are the rounds that will require the most grit and focus. Knowing this, we can aim to build our speed so that these rounds are our fastest round of the day.
Tuesday
CrossFit Evergreen – CrossFit
“It’s not how much we give, but how much love we put into giving.” – Mother Theresa
Imagine we’re moving. And we have two friends, who both extend an offer to help.
The first friend writes us a check for 1,000 dollars to help with the moving expenses. Incredibly generous. The second friend doesn’t offer a dime, but instead comes to our old place, helps us pack up every box, drives with us to the new house, and unpacks everything with us into the early hours in the morning.
Fast forward two weeks later. Both friends call you to ask for a favor. Which friend are we more likely to help?
We would choose the second friend. But why? If we were to try to explain, we collectively would flow to the same, natural response… “Because they would have done it for me.”
Money has relative value. But time is an absolute.
If we want to make a “perishable donation”, give money.
If we want to make an everlasting impact, give time.
Strength
Bench Press
Bench Press
8-8-6-6-4-4
Rest As Needed Between Sets.
Percentages Based Off 1RM Bench:
Sets 1+2: 8 Reps @ 70%
Sets 3+4: 6 Reps @ 75%
Sets 5+6: 4 Reps @ 80%
Modifications
BENCH PRESS
– Double Dumbbell Bench Press
– Barbell Floor Press (Same Percentages With 2s Negative Each Rep)
– Seated Strict Press
Movement Prep
1-2 warm-up sets of 5-10 reps with light weights.
Stimulus
– Using bench press to build some raw slow strength for the year ahead. We are building off of last week.
– 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.
– You’ll complete 2 sets of 8 reps, 2 sets of 6 reps, and 2 sets of 4 reps. You can rest as much as you would like between all sets.
– Score: Enter the final weight used.
Metcon
Compounding Interest (Time)
“Compounding Interest”
5 Rounds:
30 Double Unders
10 Overhead Squats MRx:75/55, Rx:95 / 65
Directly Into..
1 Round:
30 Overhead Squats MRx:55/45, Rx:75/55
100 Double Unders
Modifications
DOUBLE UNDERS
– 1.5x Single Unders
– Line Hops
OVERHEAD SQUATS
– Front Squats
– Single Dumbbell Overhead Squats
Movement Prep
2 Rounds:
10 Double Unders
5 Overhead Squats
Stimulus
– Conditioning Category: Threshold
– This workout is meant to be a quick one. Each of the 5 rounds should take less than 1:30. The final round should take less than 5:00.
– The weight on the barbell should be light enough to complete the 5 rounds of 10 overhead squats unbroken.
– The sets of 30 double unders should take less than 1:00. The set of 100 double unders should take less than 2:00.
– Score: Time
Strategy
– In the first portion of the workout, we want to move quickly on the barbell and breathe on the jump rope.
– While we want to move quickly on the barbell, we want to be sure that we are achieving full depth each rep as well as standing up fully each rep.
– In the second portion, we can aim to complete the overhead squats in 1-3 sets. Same for the double unders.
– If we hold on for 1 or 2 big sets on the barbell in the second portion, we can expect the arms to feel fatigued going into the double unders. If we tend to struggle with double unders, we should plan to break at least once on the barbell to give the arms some relief.
Monday
CrossFit Evergreen – CrossFit
“Tell me and I forget. Teach me and I’ll remember. Involve me, and I’ll learn.” – Benjamin Franklin
The musician doesn’t learn by listening. The musician learns, by playing. It’s how the mind, in its ever plastic state, adapts. It responds to application.
In the “Cone of Learning” (Edgar Dale), we learn:
10% of what we read.
20% of what we hear.
30% of what we see.
50% of what we hear and see.
70% of what we say and write.
90% of what we actually participate in.
Information without application, is knowledge.
Information with application, is wisdom.
Strength
Back Squat
You choose your weights.
Record your heaviest set.
Metcon
Captain Hook (AMRAP – Reps)
“Captain Hook”
5 Rounds For Reps:
1 Minute Rope Climbs
1 Minute Dumbbell Snatches MRx:35/25, Rx:55/30, Rx+:70 / 50 lb
1 Minute Calorie Row
1 Minute Rest
Modifications
ROPE CLIMB
– 2 Strict Pull-Ups + 2 Toes To Bar = 1 Rope
– 5 Ring Rows = 1 Rope
– Reduce Height
– 3 Rope Pulls = 1 Climb
DUMBBELL SNATCHES
– Kettlebell Swings
CALORIE ROW
– Sub Any Machine
– Burpees
– Double Unders
Movement Prep
Complete 20s At Each Station
Stimulus
– Conditioning Category: Sprint
– We are looking to accumulate max reps for each movement during each minute.
– We should be able to complete 2+ rope climbs each round. Modify if needed.
– The dumbbell weight should be slightly heavier than we usually use. We should be able to get 20+ reps per round. We can switch hands in the air or on the floor.
– We will provide 5 scoring bars for you to enter total reps from each round, the app will then add them together for the final score.
– Score: Total Reps
Strategy
– The rope climb is a slower movement and one we will want to pick a number to try to achieve each round.
– Use the whole minute on the dumbbell. We can accumulate a good bit of reps here so we want to be sure to stay moving. Switch hands on the ground or on the way down.
– We should look to push about 9/10 intensity on the rower to finish each round. 1 minute rest isn’t a lot, but it’s enough for us to get back into the slower moving rope climbs.
– Our goal each round is to accumulate the same number of reps as the previous round. Set the bar in round 1 and try to hold.
9/4/2021
CrossFit Evergreen – CrossFit
“Survival” (Time)
With a 45 minute time cap complete the following:
1) 8,000m row ( NMT 500m at a time)
2) 1,000 double unders (3,000 singles)
3) 1,800 m fingertip carry 25/10 (NMT 300m at a time)
4) 1,600 flutter kicks
5) 500 air squats
6) 500 V ups
7) 100 clean pulls 135/95
bad weather: combine fingertip with air squats (1 plate)
except the row, all other movements can be done at the same time
Done as a team or as an individual
9/3/2021
CrossFit Evergreen – CrossFit
The fallen:
– Sgt Nicole L. Gee, 23 of Sacramento, Ca.
– Sgt Johanny Rosario Pichardo, 25 of Lawrence, Mass.
– SSG Darin T. Hoover, 31 of SLC, UT
– Cpl Hunter Lopez, 22 of Indio, Ca.
– Cpl Daegan W. Page, 23 of Omaha. Ne.
– Cpl Humberto A. Sanchez, 22 of Logansport, IN.
– Lance Cpl David L. Espinoza, 20 of Rio Bravo, TX.
– Lance Cpl Jared M. Schmitz, 20 of St Charles, MO.
– Lance Cpl Rylee J. McCollum, 20 of Jackson, Wy.
– Lance Cpl Dylan R. Merola, 20 of Rancho Cucamonga, CA
– Navy Corpsman Maxton W. Soviak, 22 of Berlin Heights, OH
– Lance Cpl Kareem M. Nikoui, 20 of Norco, CA
– SSG Ryan C. Knauss, 23 of Corryton, TN
We honor you, thank you for your service to others by paying the ultimate sacrifice.
Honor the 13 (Time)
13 rds (1 rd of each) of: 13 reps for each movement
– pull-ups
– box jumps
– HRPU
– American KB swings
– deadlifts
– toes 2 bar
– dips
– med ball cleans
– wall climbs
– wall balls
– db thrusters
– side lunges (each leg)
– abs (your choice)
– you pick the weights, everyone is Rx. Pick weights based on what your body tells you to do.
9/3/2021
CrossFit Evergreen – CrossFit
The fallen:
– Sgt Nicole L. Gee, 23 of Sacramento, Ca.
– Sgt Johanny Rosario Pichardo, 25 of Lawrence, Mass.
– SSG Darin T. Hoover, 31 of SLC, UT
– Cpl Hunter Lopez, 22 of Indio, Ca.
– Cpl Daegan W. Page, 23 of Omaha. Ne.
– Cpl Humberto A. Sanchez, 22 of Logansport, IN.
– Lance Cpl David L. Espinoza, 20 of Rio Bravo, TX.
– Lance Cpl Jared M. Schmitz, 20 of St Charles, MO.
– Lance Cpl Rylee J. McCollum, 20 of Jackson, Wy.
– Lance Cpl Dylan R. Merola, 20 of Rancho Cucamonga, CA
– Navy Corpsman Maxton W. Soviak, 22 of Berlin Heights, OH
– Lance Cpl Kareem M. Nikoui, 20 of Norco, CA
– SSG Ryan C. Knauss, 23 of Corryton, TN
We honor you, thank you for your service to others by paying the ultimate sacrifice.
Honor the 13 (Time)
1 rd of each of: (reps are the ages of the fallen)
– 25 pull-ups
– 22 box jumps
– 22 HRPU
– 20 American KB swings
– 20 deadlifts
– 20 toes 2 bar
– 20 dips
– 31 med ball cleans
– 23 wall climbs
– 23 wall balls
– 22 db thrusters
– 23 side lunges (each leg)
– 20 abs (your choice)
Then:
1300m ski erg
– you pick the weights, everyone is Rx. Pick weights based on what your body tells you to do.
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