08/26/2021
CrossFit Evergreen – CrossFit
“The only person you are destined to become is the person you decide to be.” Ralph Waldo Emerson
Fate puts opportunity in front of us.
Destiny is the result of what we choose to do with it.
In turn, destiny is a choice. Not some predetermined thing of fairy tales and lore. We can sit and allow destiny to happen to us, or we can choose to have destiny happen for us.
Don’t wait to be chosen… instead choose.
Decisions = Destiny.
Tabata Mamba (AMRAP – Reps)
5 Rounds:
:20 sec on
:10 sec rest
Double Unders
Ab Mat Sit Ups (MRx:25/15, Rx:35/25, Rx+:45/35)
Supermans
Flutter kicks
Push ups (MRx: knees, Rx:Toes, Rx+: 25/15 plate)
M&M’s ( MRx: 10lb wall ball, Rx: 14/12, Rx+ 20/14)
Back Squat (10-10-8-8-6-6)
All Sets Based on 1RM Back Squat
Set 1-2: 10 @ 60%
Set 3-4: 8 @ 65%
Set 5-6: 6 @ 70%
Rest 2:00 in between sets.
Set are unbroken
Wednesday
CrossFit Evergreen – CrossFit
“Champions aren’t addicted to tomorrow because they are too busy focusing on today.” – Nick Saban
To a certain extent, everyone understands the logic behind staying present.
They understand the benefits of focusing on the here and now, void of concern, worry, and speculation of what’s “next”.
Yet when the heat is on, it’s also quite clear to all of us that this is an easier said than done task, where many struggle… and fall.
The root of this problem is something we can all relate to – fear.
The False Reality Appearing Real.
The incorrect belief that we need to act or perform a certain way today, or we won’t reach our goals tomorrow. This is where, in those moments where the mind wanders, we want to center ourselves on something specific:
The goal is not to be perfect tomorrow.
The goal is to be better… today.
Strength Test
Strict Pull-Up
Strict Pull-ups
1 Set For Reps:
Max Strict Pull-ups
Modifications
STRICT PULL-UPS
– Banded Strict Pull-Ups
Movement Prep
5-10 Scap Retractions
1-2 Strict Pull-Ups
Stimulus
– Establishing a baseline here to build upon over the next 12 weeks.
– Strict pulling strength and stamina are valuable in our sport especially when it comes to keeping our shoulders healthy and strong for the long run.
– If you cannot complete 5+ reps unbroken when fresh, use a band that allows you to get somehwere between 5-10 reps. We’ll use this same band throughout our progression in the coming weeks.
– Score: Reps
Metcon
Boat Shoes (3 Rounds for time)
“Boat Shoes”
For Time:
1,500 Meter Row
1,200 Meter Run
Rest 3 Minutes
1,000 Meter Row
800 Meter Run
Rest 3 Minutes
500 Meter Row
400 Meter Run
Modifications
500M ROW
– 400m Run
– 1000m Bike (Any)
– 400m Ski
400M RUN
– 500m Row
– 1000m Bike (Any)
– 400m Ski
Movement Prep
100m Row (Moderate)
100m Run (Moderate)
100m Row (Fast)
100m Run (Fast)
Stimulus
– Conditioning Category: Threshold
– Longer cardio interval workout today with distances decreasing each round. This will allow us to ramp up our intensity as we get closer to the finish.
– The first interval should take less than 15:00. The second interval should take less than 10:00. The last interval should take less than 5:00.
– Score: Enter all 3 intervals. Your overall score will be the sum total.
Strategy
1. We want to aim to ramp up our pace with each interval as the distances decrease significantly each round. Aim for hard efforts on all intervals but for percieved effort percentages, we can think to hit the first interval at about 80-85% of maximal effort, the second interval at about 85-90% of maximal effort, and the final interval at an all out effort.
2. While we go into the row relatively fresh each round, we want to be careful about frying the legs for the run that follows. Remember that rowing at a pace that is just 2 seconds faster per 500m takes a lot of effort and only save us a couple of seconds that can easily be lost on a slower paced run. Focus on staying smooth and finding a steady pace just outside your comfort zone.
3. With each run, take the first 100m or so to let the legs flush out from the row. Aim to ramp up your speed from there. When the legs don’t want to move, pump the arms and the legs will follow.
Tuesday
CrossFit Evergreen – CrossFit
“Discipline is choosing between what you want now, and what you want most.” — Abraham Lincoln
The desire to seek immediate gratification can be our mortal enemy. It drives us towards the comfortable choice. The safer option, or the compromise.
What we lack in those weak moments is discipline. Discipline is the willingness to stick to goals we set out to do. Emotions and conditions can tempt to sway us, where our discipline can see the temptations for what they are, and make the right decision.
This skill, as it truly is one that we can practice, has been linked many times over to being a critical component of success.
What our emotions drive us towards today, may very well be directly against what we want in the long run. So we must question them. Stacked side by side, here we need to choose. Which one do we want more? There can only be one.
Metcon
Bangers & Mash (Time)
“Bangers & Mash”
(30 Min Cap)
7 Rounds:
3 Push Press
3 Front Squats
3 Box Jumps
30/21 Calorie Assault Bike
5 Rounds:
3 Push Press
3 Front Squats
3 Box Jumps
30/21 Calorie Assault Bike
3 Rounds:
3 Push Press
3 Front Squats
3 Box Jumps
Barbell – MRx:75/55, Rx:95/66, Rx+:115 / 85
Box -MRx: Step-ups 24/20, Rx:24/20, Rx+:30/24
Modifications
PUSH PRESS
– Double Dumbbell
FRONT SQUATS
– Double Dumbbell
BOX JUMPS
– Squat Jumps
– 2x Double Unders
30/21 CALORIE ASSAULT BIKE
– 30/21 Cal Echo Bike, Ski Erg, Air Run
– 38/30 Cal Row or Bike Erg
– 400m Run
Movement Prep
At Workout Weight:
3 Push Presses
3 Front Squats
3 Box Jumps
5 Calorie Assault Bike
Stimulus
– Conditioning Category: Pacer
– Looking at a longer grind today where pacing will be key.
– The barbell should be a weight that you can complete the 3 push press as well as the 3 front squats unbroken each round. You do not need to be able to complete the push press and go right into the front squats during the workout.
– The rounds of push presses, front squats, and box jumps should take less than 1:30 each.
– The bikes should each take less than 2:30.
– Score: Total Time (30:00 Time Cap). Add 1 second for every missed rep if time capped.
Strategy
1. If your lungs tend to get you during workouts, let’s plan to break between the push presses and front squats each round. Complete a quick 3 push presses, drop the bar, then get right back to it and complete a squat clean to get the front squats started. Quick sets, quick breaks. If your lungs are not a concern, let’s try to hold on and go right from the 3rd push press right into the front squats.
2. While we want to use the bike as somewhat of a recovery, we can easily lose a lot of time at this station if we bike too slowly. Aim to complete this station in under 2:30.
3. There are 3 batches of rounds of push presses, front squats, and box jumps. The number of rounds decrease with each batch. We should aim to ramp up our speed as we go so that our last 3 rounds are completed at a higher intensity than our first 7 rounds.
Strength
If there is time remaining
Bench Press
Bench Press
10-10-8-8-6-6
All sets based on 1RM Bench Press
Set 1-2: 10 Reps @ 63%
Set 3-4: 8 Reps @ 68%
Set 5-6: 6 Reps @ 73%
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
– In an effort to further improve our upper body press strength, we’ll be completing a benching cycle.
– 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 10 reps, 2 sets of 8 reps, and 2 sets of 6 reps. Percentages are based off your 1RM bench. If you do not know exactly what this number is, feel free to ball park it and enter this number in your records so our calculator can do the math for you! Rest as much as you would like between all sets.
– Score: Enter the weight for the final two sets
Monday
CrossFit Evergreen – CrossFit
“Integrity is not a noun. It’s a verb.”
Just about everyone “knows” right from wrong. And if one knows right from wrong, they could be said to “have integrity”, as they possess the requisite knowledge. Yet, we know that’s not what real integrity is – as not everyone acts with so.
The paradigm shift is as powerful as it is simple: every day, we wake, every day, to a chance to live a life of integrity. For some, this may be the sustainment and building upon yesterday. To others, it’s a new chance. A new chance to begin again, and to change the course of what “was”, to what “is”.
Integrity is an every-day-thing. It’s a lens we live our lives through. Yesterday matters, but not nearly as much as right now.
Metcon
Master of None (Time)
“Master of None”
For Time: (15 min cap)
60/45 Calorie Row
45 Pull-Ups (Rx+=Chest to Bar Pull-ups)
30 Deadlifts MRx: 135/95, Rx:185/135, Rx+:225 / 155 lb
15 Bar-Facing Burpees
Modifications
60/45 CALORIE ROW
– 60/45 Calorie Bike Erg
– 45/36 Calorie Assault or Echo Bike, Ski Erg, or Air Run
– 600m Run
PULL’UPS/ CHEST TO BAR PULL-UPS
– Reduce Reps
– Banded Pull-Ups
– Strict Chest To Bar or Pull-Ups
– Alternating Double Dumbbell Plank Rows
DEADLIFTS
– Reduce Weight
– Double Dumbbell/Kettlebell
BAR FACING BURPEES
– Regular Burpees
Movement Prep
7 Calorie Row
6 Chest To Bar Pull-Ups
5 Deadlifts
4 Bar Facing Burpees
Stimulus
– Conditoning Category: Threshold
– This chipper style workout will be a test of grip, grit, and lungs.
– The row should take less than 5:00
– The pull-ups should take less than 4:00. You should be able to complete the 45 reps in no more than 6 sets. If needed, reduce the reps.
– The deadlifts should take less than 3:00. The weight should be a moderate weight that you can complete the 30 deadlifts in no more than 5 quick sets.
– The bar facing burpees should take less than 2:00.
– Score: Time
Strategy
1. If we want to complete the row in under 5:00, guys will need to row at least 12 cals per minute, and ladies will need to row at least 9 cals per minute. Find a pace that is just outside your comfort zone and hold steady knowing this will be the only time you will be rowing within this workout. Be mindful of how tightly you are gripping the handle here as well in order to conserve the forearms for the rest of the workout.
2. Let’s push our sets a bit today on the pull-ups. Sets of 8, or more is the goal. Breaks should be quick and diliberate.
3. The deadlifts will be our last grippy station. This will be the station that will our true test of grit. Let’s see if we can complete the deads in 2-5 sets.
4. Light the fire on the burpees at the end. These should be FAST and uncomfortable.
Metcon (Time)
Run: Long
10 Sets:
200 Meters at Fast Pace
200 Meters Recovery Jog
No Additional Rest Between Reps or Sets
Modifications
200M RUN
– 1000m Bike
– 250m Row
– 200m Ski
Movement Prep
1 x 200m Easy
3 x 100m With Unlimited Rest Between (Ramp Up Your Speed With Each 50m)
Stimulus
– A continuous running piece that will help train our bodies to clear lactic acid through movement (vs. rest).
– We want to make the “fast” 200’s pretty uncomfortable. We can run as slow as we’d like to during the recovery jogs in order to maintain our “fast” 200 splits.
– The 200 recoveries can be slow but we are not looking to walk here.
– Have some paces in mind before starting. For example, :40s per fast 200 and about 1:00-1:10 per recovery.
– While it is not necessary, it will be extremely helpful to wear a watch where you can hit a lap time each 200. In the event you do not have a watch, our scoring here will be total time so just start a clock when you begin and be sure to get your time at the completion of the 10 rounds.
– Score: Total Time. If you have your lap times, record them in your notes.
Sat 8/21/2021
CrossFit Evergreen – CrossFit
Mike’s Magic (Time)
4 rounds of:
– :45 s stomach vacuum
– 30 single db curls (2 hands on the db)
– 15/15 single db around the worlds
– 1:00 single db “gun” hold
– 30 db heel taps (alt sides)
– 10 rollouts
– 30 seated knee-ins
– 30 M&M’s
Friday
CrossFit Evergreen – CrossFit
“Remember there’s no such thing as a small act of kindness. Every act creates a ripple with no logical end.” – Scott Adams
How does an echo start?
With a tiny sound. One that in and of itself, might not even be noticeable. But shortly thereafter that soft sound, comes it’s echo. Still maybe nothing to turn heads. Yet, this echo builds upon its previous. And again. And then again. Before we know it, it’s impossible to ignore.
It’s called the “changing of the echos”, and it starts with a single tiny noise. Will we start one today?
Metcon
Lightsaber (Time)
“Lightsaber”
For Time:
10/8 Calorie Assault Bike, 21 Power Snatches
10/8 Calorie Assault Bike, 18 Power Snatches
10/8 Calorie Assault Bike, 15 Power Snatches
10/8 Calorie Assault Bike, 12 Power Snatches
10/8 Calorie Assault Bike, 9 Power Snatches
10/8 Calorie Assault Bike, 6 Power Snatches
10/8 Calorie Assault Bike, 3 Power Snatches
Barbell: MRx: 55/35 Rx: 75 / 55 lb
Modifications
10/8 CALORIE ASSAULT BIKE
– 10/8 Ski Erg
– 12/10 Cal Row
– 150m Run
POWER SNATCH
– Reduce Weight
– Sub Single Dumbbell
– Kettlebell Swings
Movement Prep
Practice Round:
5/4 Calorie Assault Bike
6 Power Snatches
5/4 Calorie Assault Bike
3 Power Snatches
Stimulus
– Conditioning Category: Threshold
– The weight on the barbell should feel very light. It should be something you can complete all sets of power snatches in no more than 2 sets.
– The bike should be cleared in 1:00 or less each round.
– Score: Time
Strategy
THE BIG TAKEAWAYS
1. While we don’t want to be casual on the bike, we don’t want to push so hard that we can’t immediately pick up the bar each round.
2. To help control our breathing and heart rate, let’s think smooth reps on the snatches to keep ourselves under control. We want to hit big sets here so cycling the bar quickly will likely cause us to break more in the later rounds.
3. Even though the weight is light, let’s not be afraid to drop under the bar instead of muscle snatching every rep.
Row Conditioning
Row Conditioning
3 Sets: 30/24 Calorie Row
Rest :30s between, and 2:00 after the final.
3 Sets: 25/20 Calorie Row
Rest :30s between.
Stimulus
– Working short intervals here on the rower.
– We want to reach here a little on each interval to get comfortable pushing that threshold pace a little. Guys can aim to row above 1000 cals/hr and ladies can aim to row above 900 cals/hr.
Movement Prep
1 Minute at Easy Pace
30 Second Rest
45 Seconds at Moderate Pace
30 Second Rest
30 Seconds at Fast Pace
2:00-3:00 Rest Before Beginning First Set.
Modifications
30/24 CALORIE ROW
– 24/18 Cal Ski Erg
– 400m Run
25/20 CALORIE ROW
– 20/16 Cal Ski Erg
– 300m Run
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