9/2/2021
CrossFit Evergreen – CrossFit
1000m Row (Time)
Max Effort 1000m Row
Core Challenge (Time)
– 50 abmat sit ups Rx+: GHD
– 1 min front plank
– 50 V- ups
– 1 min left side plank
– 50 Russian twists 35/25 ( no slamming)
– 1 min right side plank
– #35 = yellow
1000m Row (Time)
Max Effort 1000m Row
09/01/2021
CrossFit Evergreen – CrossFit
“Culture eats strategy for breakfast.” – Peter Drucker
In business, this is ever important for leaders to fully understand. That the culture of a team is everything. Over any marketing plans, product launches… anything.
The same mindset is true for us as athletes.
We’ve all heard the line, “it’s not the size of the dog in the fight, but the size of the fight in the dog”. And we believe it to be true. The picture perfect strategy, executed half-heartedly, will always be beaten by the less-than-ideal strategy, but executed with full heart.
Our character is our back bone. During round 4 of “Kelly”, or the final minutes of an Open AMRAP, it will not be our “workout strategy” that we fall back to. It’s something deeper. Cultivate that, and everything else falls into place.
Strict Pull Up (AMRAP – Reps)
Strict Pull-Up
[BASED ON MAX UNBROKEN SET]
5 Unbroken: 4-3-3-2-1
10 Unbroken: 9-8-7-6-5
15 Unbroken: 12-10-8-6-4
20 Unbroken: 18-15-12-8-4
25 Unbroken: 20-16-12-8-4
Stimulus
– We will be using our max reps score from last week to determine our work to do here. Complete these reps the same way you did last 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.
– Score: Record All Reps
“Gwen and Where?” (Time)
For Time:
800 Meter Bike Erg
15 Unbroken Clean and Jerks
800 Meter Bike Erg
12 Unbroken Clean and Jerks
800 Meter Bike Erg
9 Unbroken Clean and Jerks
800 Meter Bike Erg
Every Additional Break:
400 Meter Bike Penalty
Barbell: MRx: 75/45, Rx: 95/65, Rx+: 115/85
Stimulus
– Conditioning Category: Threshold
– The goal of the workout is to complete the clean and jerks unbroken each set.
– We can rest with the bar in the front rack or the hang, but not with the plates on the ground.
– If we cannot complete the set unborken, every break we must perform the penalty bike meters.
– The penalty meters are included in our time.
– The 800m bikes should take less than 2:30. The penalty bikes should take less than 1:15.
– Score: Time
Strategy
– We really want to push oursleves on the barbell today. Our goal is to hold onto the barbell for unbroken sets. Try to reach for that goal today knowing that we can recover on the bikes between our unbroken sets.
– If we end up breaking up our clean and jerks, we want to get right over to the bike and start pedaling.
– Take a big couple of breaths before picking up the barbell each time and grab the bar with a strong hook grip in order to ensure that you are able to hold on.
– Even though we are working hard for big sets on the barbell, we still want to breathe through these reps and release tension in our grip when we can. Holding the breath and death gripping the bar is only going to cause us to fatigue more quickly.
Movement Prep
2 Rounds Increasing Load:
250m Bike
4 Unbroken Clean and Jerks
Modifications
800 METER BIKE ERG
– 400m Row
– 300m Run
– 300m Ski Erg
400 METER BIKE ERG
– 200m Row
– 150m Run
– 150m Ski Erg
CLEAN AND JERKS
– Dumbbell Clean & Jerks
Challenge
If Time
Accessory: Pulling
3 Sets for Quality:
7 Supinated Grip Feet Elevated Ring Rows (1s Pause At Top Of Each Row)
7 Double Dumbbell Hammer Curls
7 Romanian Deadlifts @ 40%
Rest as Needed.
Stimulus
– We want to think about perfect movement here, not speed.
– Athlete’s choice on the elevation of the feet for the ring rows.
– The only body part that should move during the hammer curls is the forearms. Choose weights wisely.
– We’ll complete the RDL’s at the same weight each round.
– Score: Weight on the RDL’s. Record any other information you’d like to have in your notes.
Modifications
SUPINATED GRIP RING ROWS
– Chin-Ups
– Barbell Curls
DUMBBELL HAMMER CURLS
– Barbell Curls
– Kettlebell Curls
– Banded Curls
ROMANIAN DEADLIFT
– Kettlebells or Dumbbells
Tuesday
CrossFit Evergreen – CrossFit
“It doesn’t matter when we start.
It doesn’t matter where we start.
All that matters is that we start.”
If you’re human, you’ve felt the burn of waiting too long.
Felt the pain of a missed opportunity, not due to action, but mis-action.
It is wise of us to recognize that it is a human condition to await the better setup. It is our nature to be risk-averse. We want safety, and guaranteed results. Yet the unfortunate guarantee there is that we’ll wake tomorrow in the same place we are today… if not worse.
Just start.
Whatever it is, you’re not too old. You’re not too young. You’re not too busy, too poor, too unprepared. You’re not too tired, too uneducated, and you’re not too weak. You’re ready. The perfect time is now.
Strength
Bench Press
Bench Press
6-6-5-5-4-4
All Sets Based on 1RM Bench Press
Set 1-2: 6 @ 73%
Set 3-4: 5 @ 78%
Set 5-6: 4 @ 83%
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 6 reps, 2 sets of 5 reps, and 2 sets of 4 reps. You can rest as much as you would like between all sets.
– Score: Enter the weight used for the final two sets.
Metcon
Going Down Swinging (Time)
“Going Down Swinging”
10-9-8-7-6-5-4-3-2-1:
Thrusters MRx:75/55, Rx:95 / 65 lb
Toes to Bar
Lateral Barbell Burpees
Modifications
THRUSTER
– Double Dumbbell
– Squat Jumps
– Wallballs
TOES TO BAR
– 2x AbMat Sit-Ups
– Medball Sit-Ups
– V-Ups
– Knee Raises
BAR LATERAL BURPEES
– Burpee Over A Dumbbell or Line
– Regular Burpees
Movement Prep
3-2-1
Thruster
Toes to Bar
Bar Lateral Burpees
Stimulus
– Conditioning Category: Threshold
– The thrusters should be performed at a weight that we can complete in no more than 2 sets on any round.
– The toes to bar reps should be manable to complete in no more than 2 sets on any round. If needed, complete the same number of toes to bar every round. In this case, choose a number that you know you will be able to complete in 2 sets.
– Score: Time
Strategy
– The first three rounds (10-9-8) account for just over half of the reps of the entire workout. So let’s respect the reps of these first three rounds so we can be in a position to finsh the workout faster than we started.
– Breaking the thrusters and toes to bar into two sets early with a quick break could be a good strategy to allow for us to hold onto the bars in the middle rounds.
– Recover on the burpeees early on. Find a smooth steady pace as the real seperator in this workout is who can hold on for big sets on the bars.
Monday
CrossFit Evergreen – CrossFit
“Well done is better than well said.” – Benjamin Franklin
Talk is cheap.
Anyone can talk.
Only the few, choose to do.
There will be a point today where we will feel compelled to express our thoughts to someone. Maybe it’s how something could be done better.
Press pause in that moment. “Ductus Exemplo” is a Latin phrase that translates to: “Lead by Example”. Actions will always speak louder than any words.
Metcon
Bait & Switch (AMRAP – Rounds and Reps)
“Bait & Switch”
AMRAP 20:
2 Ring Muscle-ups (MRx=4 Strict Pull-ups)
4 Power Snatches MRx:75/55, Rx:115/80, Rx+:135 / 95 lb
8 Box Jump Overs (24″/20″)
[On the 0-5-10-15]:
500 Meter Row
Modifications
500 METER ROW
– 400m Run
– 1000m Bike
– 400m Ski
RING MUSCLE-UP
– Bar Muscle-Up
– Banded Ring Muscle-Up
– Burpee Chest To Bar Pull-Ups
POWER SNATCH
– Single Dumbbell
– Double Dumbbell
– Power Clean
BOX JUMP OVER
– Box Step Over
– Box Jump
Movement Prep
200m Row
1 Ring Muscle-Up
2 Power Snatches
4 Box Jump Overs
Stimulus
– Conditoning Category: Pacer
– The 500m row should take less than 2:20 each time we need to hop back on. If needed, reduce the distance.
– The muscle-ups should be completed unbroken each round. If needed, reduce to 1 rep or modify the movement.
– The snatches should be at a weight where we can maintain steady singles throughout the workout.
– Each full round should take between 1-2 minutes.
– Only the rounds and reps of the muscle-ups, snatches, and box jump overs will count towards our score.
– Score: Rounds + Reps
FLOW
– The workout will begin with a 500m row before athletes can begin to work on the triplet of muscle-ups, snatches, and box jump overs.
– Every 5:00, athletes will return to the rower to complete another 500m.
Strategy
– With the row taking up between 7-9 minutes of the workout, we will be left with about 12 minutes (give or take) to accumulate reps of the triplet for our score. With this in mind, we need to work diligently. Focus on quick transitions and find a “cruise control” pace as you work through your triplet rounds.
– We want to recover a bit on the rower. Going too fast just to gain an extra 10 seconds will potentially do more harm than good.
– Be disciplined at the barbell. Don’t allow time to drift by with rest periods between reps.
– Stepping down off the box will likely be the best way to stay moving and allow for a quick transition to the rings. Time can easily tick away before hopping up for muscle-ups.
Midline
Midline
3 Sets for Quality:
15 Weighted GHD Hip Extensions
15 Banded Glute Bridges
0:45 Side Plank Each Side
Rest as Needed.
Modifications
GHD HIP EXTENSIONS
– Barbell Good Mornings
– Banded Good Mornings
BANDED GLUTE BRIDGES
– Remove Band
Stimulus
– Prioritize quality and controlled movement throughout each movement.
– For the hip extensions, hug a plate to the chest.
– For the banded glute bridges, use a small band around the knees.
8/28/21
CrossFit Evergreen – CrossFit
Saturday Squatch’n (Time)
With a 40 minute time cap do:
Buy-in:
– :45 s stomach vacuum
– 300 m Run/erg (bike 600)
then:
– 100 jumping jacks
– 50 abs ( your choice, mix and match)
– 25 single db renegade rows (each arm) MRx: 20/10, Rx: 35/25, Rx+: 50/40
– 50 db pullovers (same db weights)
– 80 jumping jacks
– 40 abs
– 20 renegade rows
– 1 minute fingertip hold MRx: 15/10, Rx/Rx+: 25/15 (2 plates)
– 60 jumping jacks
– 30 abs
– 15 renegade rows
– 25 push ups
– 40 jumping jacks
– 20 abs
– 10 renegade rows
– 1 minute fingertip hold
– 20 jumping jacks
– 10 abs
– 5 renegade rows
– 25 push ups
Cash out: :45 s stomach vacuum
– 300 m run/erg (bike 600)
Friday
CrossFit Evergreen – CrossFit
“Most people think they lack motivation when they really lack clarity.” – James Clear
Rowing harder doesn’t help if the boat is headed in the wrong direction.
When was the last time you sat quietly on where you would be in a year from today?
5 years from today?
10 years?
… 20 years?
It’s blurry, and should be. Yet this pivotal step is far too often missed, rushed, or even avoided all together. The result: we climb a ladder to a window we never fully intended to climb into.
This is where working harder meets working smarter.
In this journey, clarity is a weapon. It will bring light to situations where we need patience, and to others where we need action. Our guardrails as we steamroll down the highway, as effort and drive is our strength. We just need to continue to point ourselves in the right direction.
Strength
Sotts Press
Pausing Sotts Press
3 Sets:
5 Sotts Press @ Light Weights (3 Second Pause Overhead)
Modifications
SOTTS PRESS
– Snatch Grip Strict Press
Stimulus
– These will be performed in the back rack position at the bottom of a squat.
– Barbell should be taken from a rack.
– Loading can be tricky here, so start very light.
– Empty barbell may be enough for a lot of athletes.
Metcon
Rundy (Time)
“Rundy”
5 Rounds For Time:
400 Meter Run
15 Power Snatches MRx:55/35, Rx:75 / 55 lb
15-12-9-6-3 Handstand Push-ups
Modifications
400M RUN
– 500m Row
– 400m Ski
– 1000m Bike (Any)
POWER SNATCH
– Power Clean
– Single Dumbbell
– Double Dumbbell
– Kettlebell Swing
– Hang Power Snatch
HANDSTAND PUSH-UPS
– Use A Riser
– Handstand Shoulder Taps
– Push-Ups
– Push Presses
Movement Prep
100m Run
5 Power Snatches
3 HSPU
Stimulus
– Conditioning Category: Pacer
– Today’s workout is meant to be a shoulder burner. We’ve snuck 75 power snatches (same volume as the Hero WOD “”Randy””) into a bit of a pacer. The only break we’ll get on the shoulders is the run.
– The 400’s should take less than 2:30.
– The power snatches should be a light weight that you can complete the 15 reps each round in no more than 2 sets. The snatches should be completed in under 1:30.
– The handstand push-ups are kipping. In order to complete the workout as prescribed, you should be able to complete 15+ unbroken handstand push-ups when fresh. You should not need more than 1 break on any round.
– Score: Time
Strategy
1. Use the 400’s as a recovery for the shoulders and lungs.
2. Aim for 1-2 sets on the snatches. If you know the handstand push-ups could trip you up, plan to break once to give the shoulders a break. These reps do not need to be fast even though they are light. After shoulder fatigue, breathing heavy is likely going to be the next most common cause for missed reps on the handstand push-ups.
3. If you know you are going to need a break on the 15, 12, 9, and possibly 6, let’s plan on knowing when that break will be on each of these sets vs. making a game time decision. We want our break to be short so planning ahead of time can help you stay focused and get back on the wall more quickly.
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