CrossFit Evergreen – CrossFit

“Comparison is the death of joy.” – Mark Twain

We are indeed out to destroy someone’s standards.
Our own, of yesterday.

The opposite of comparison isn’t forfeit, failure, or complacency.
It’s participation.
It’s the act of joining arms with other like-minded individuals in the pursuit of our *own next best version*.

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Metcon (Time)

Another Active Recovery for time:

10:00 On Any Machine

Right into:

3 Rounds:

50 Banded Pull Aparts

50 PVC Strict Presses

50 Tricep Push Downs (with bands on pull up bar)

Right into:

10:00 On Any Machine

3 Rounds:

35 Glute Bridges

35 Good Mornings 45/35

35 Seated Banded Abductions
Stimulus

– Complete the upper body circuit (the first 3 round piece) with a thin band for the pull apart and press downs.

– Complete the lower body circuit (the second 3 round piece) with a small band or hip halo around the knees.

CrossFit Evergreen – CrossFit

“Don’t set your heart on so many things.” – Epictetus

At first glance, this almost sounds demoralizing. Yet at the core of this statement is a cause that is so pure: to put “first things first”.

A modern mantra of our lives is that “we can have it all”. Work, family, purpose, success, leisure time. We want all of it… at the same time… and right now.

The pitfall is not the act of having multiple desires, but the lack of prioritization of them. In a world where it’s about the constant pursuit of more, we can lose ourselves in the fog. And where *everything* is important… nothing is important.

Take a moment today to contemplate our priorities. Are we focused on the right things?

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Strength

Front Squat

Box Front Squat

On the Minute x 10:

2 Box Front Squats

Percentages based on 1RM Front Squat:

Sets 1+2 – 55% ()

Sets 3+4 – 60% ()

Sets 5+6 – 65% ()

Sets 7+8 – 65-70% ()

Sets 9+10 – 65-75% ()

Metcon

Four Twenty (3 Rounds for reps)

“Four Twenty”

AMRAP 4:

21/15 Calorie Row

21 Toes to Bar

21 Front Squats MRx 65/45, Rx 95 / 65 lb

Rest 4 Minutes

AMRAP 4:

15/12 Calorie Row

15 Toes to Bar

15 Front Squats MRx 95/65 Rx 115 / 85 lb

Rest 4 Minutes

AMRAP 4:

9/6 Calorie Row

9 Toes to Bar

9 Front Squats MRx 115/85 Rx 135 / 95 lb

Modifications

21/15 | 15/12 | 9/6 CALORIE ROW

– 21/15 | 15/12 | 9/6 Cal Bike Erg

– 15/12 | 12/10 | 6/5 Cal Assault Bike

– 15/12 | 12/10 | 6/5 Cal Ski Erg

TOES TO BAR

– Knee Raises

– V-Ups

– 2x AbMat Sit-Ups

FRONT SQUATS

– Goblet Squats

– Double Dumbbell Front Squats

Movement Prep

Practice Round:

5 Calorie Row

5 Toes to Bar

3 Front Squats at Third Weight

1 Minute Rest

5 Calorie Row

5 Toes to Bar

5 Front Squats at Second Weight
Stimulus

– Conditioning Category: Sprint

– We should choose weights that allow us to complete all front squat sets with no more than 1 break.

– We should be able to complete the toes to bar in no more than 4 sets on any round. If needed, reduce the reps or modify the movement.

– 3 Scores: Reps of each AMRAP. Wodify will then combine all 3 rounds for the overall score.

Strategy

THE BIG TAKEAWAYS

 1. Find a pace on the row that is slightly faster than usual. Girls should aim to row above 800 cals/hr and guys should aim to row above 1000 cals/hr. The row in the first AMRAP should take less than 1:30. The row in the second AMRAP should take less than 1:15. The row in the last AMRAP should take less than 1:00.

2. We want to push for bigger sets on the toes to bar knowing that we are likely only going to get to that station 1-3 times depending on which AMRAP you are on. If you are confident in your toes to bar capacity, aim for 1-2 sets. If toes to bar tend to trip you up, aim for 3-4 sets.

3. With the barbell weights building from light weights to moderate weights, we can afford to push ourselves to hold on for bigger sets. Shoot for 1-2 sets each round.

4. While we want to push the row we want to be mindful of our breathing. If we let the heart rate get out of control right off the bat, we are going to have a tough time recovering and we’ll be forced to take more breaks than we want. Stay smooth and in control.

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.

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Metcon

On the Go (Time)

“On the Go”

For Time:

30/24 Calorie Assault Bike

120 Double Unders

30/24 Calorie Assault Bike

On the Minute [Starting at 0:00]:

7 Deadlifts (MRx:95/65,Rx:135/95)

Modifications

30/24 CALORIE ASSAULT BIKE

– 30/24 Cal Ski

– 37/30 Cal Row

DOUBLE UNDERS

– 1.5x Reps Single Unders

– Line Hops

– 30 Burpees

Movement Prep

2 Rounds:

4 Deadlifts

5/4 Calorie Bike

20 Double Unders
Stimulus

– Conditioning Category: Threshold

– The workout will begin with 7 deadlifts. Every minute for the remainder of the workout until the final Assault bike calorie is completed, we will perform 7 deadlifts.

– The deadlifts should be light enough to complete unbroken each minute. These should take roughly 10-15 seconds.

– If the deads take 10-15 seconds, athletes will have 45-50s to work through the bike cals and double unders as well as transition back to the barbell.

– Score: Total Time

Strategy

THE BIG TAKEAWAYS

1. With the deadlifts interrupting our work every minute, we want to try and push the calories on the assault bike a bit. Aim to get these done within 2-3 minutes.

2. The double unders will also take 2-3 minutes to complete. Aim for smooth and steady big sets rather than trying to rush and have the potential to trip up a bunch.

3. Get to the deadlift bar 3-5 seconds before the minute rolls over to have yourself ready to lift the bar as soon as the next minute starts.

Body Armor

Body Armor

3 Giant Sets:

10 Single Legged Romanian Double Kettlebell Deadlifts (5 Each)

:20-:30s Second Supinated Grip Dead Hang

1:00 Handstand Walk Practice

Rest as needed between sets.

HANDSTAND WALK

– Seal Walk

– Handstand Shoulder Taps

– Handstand Hold

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.

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Snatch

Snatch Technique

7 Sets:

1 Power Snatch

1 Overhead Squat

1 Snatch Balance

1 Hang Squat Snatch

Rest as needed between sets.

All percentages are based on 1RM Snatch.

Set 1 – 40%

Set 2 – 45%

Set 3 – 50%

Set 4 – 55%

Sets 5+6+7 – 60%

Metcon

The Amanda Show (Time)

“The Amanda Show”

For Time:

1 Mile Run

Directly Into…

9-7-5:

Chest to Bar Pull-ups (Rx+: Ring Muscle-ups)

Squat Snatches Mrx:75/55, Rx:95/65, Rx+:135 / 95 lb

Modifications

1 MILE RUN

– 4,000m Bike

– 2,000m Row

– 1,200m Air Run

– 1,600m Ski

– 120 x 10m Shuttle Runs

PULL-UPS/RING MUSCLE-UPS

– Bar Muscle-Ups

– Reduce Reps (7-5-3 or 5-3-1)

– Jumping Ring Muscle-Ups

– 2x Ring Dips

-Pull-ups

SQUAT SNATCHES

– Reduce Weights

– Hang Squat Snatches

– Power Snatches

– Hang Power Snatches

– Single Dumbbell Squat Snatches

– Single Dumbbell Power Snatches (2x Reps)

Movement Prep

Practice Round:

200m Run

1-3 Pull-ups/Ring Muscle-Ups

3 Squat Snatches
Stimulus

– Conditioning Category: Threshold

– The 1 mile run should take 10 minutes or less.

– “Amanda” should also take 10 minutes or less.

– If you cannot complete 10+ unbroken pull-ups/ring muscle-ups when fresh, reduce the reps slightly or modify the movement.

– The weight on the barbell should be something you could complete 10+ squat snatches unbroken when fresh.

– Score: Total Time

Strategy

THE BIG TAKEAWAYS

1. Find a steady pace on the run. We want to be conservative here knowing that we have high skill movements coming up next. Purposefully slow your pace the last 100-200m in order to be able to hop right up on the rings when you get in.

2. The number of pull-ups/ring muscle ups each round should be something you can complete the reps in no more than 2 sets. With that being said, we also want to make sure our breaks are short and that we control the rings when we need to break so that we don’t need to spend time trying to stop them from swinging before hopping back up.

3. While the squat snatches are at a relatively light weight, going singles here may be the best way for athletes to maintain big sets on the muscle ups. Going with quick singles will also keep the heart rate at bay. If you are a gymnastics ninja, touch and go sets on the snatches is also an option.

4. The key thing in the second part of the workout is to stay composed. We want to stay calm and in control to avoid mistakes or getting ahead of ourselves.

CrossFit Evergreen – CrossFit

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Warm-up

In addition to your personal warm up do:

either “the new 400m” run (or 200m walk if you aren’t running yet)

Teamwork (AMRAP – Reps)

In teams of 2 do two sets of:

– 100m Sled pull 135/95

– 100m sled push 165/110

– rollouts

– push ups

– ab finisher (floor wiper & sit up combo) 45/35

– bulgarian split squats

– battle rope
– 2 minutes at each station, with a 1 minute rest to move to the next event

– one person works at a time, alternate quickly to max out reps

CrossFit Evergreen – CrossFit

“Life is like sailing. You can use any wind to go in any direction.” – Robert Brault

Are we sailing North on purpose, or is it because the wind is taking us that way?

Life will throw its curveballs. It’s unseen illnesses, injuries, and schedule conflicts. But it is a choice to allow those to change our cardinal direction. There is always a way to continue in the direction we want.

When the challenge strikes, we don’t adjust the goal. We adjust the sails.

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Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Movement Prep

Practice Round:

100 Meter Run

5 Kettlebell Swings

3 Pull-ups

Strategy

1. Anytime we have a benchmark like this, we’re looking to get outside our comfort zone.

2. The first priority of this workout is big sets of swings and pull-ups

3. If you’re confident with 21 + 12 unbroken, look to find the *max* run pace that still allows for unbroken sets.

4. If the inside movements will be more challenging, slow down your run a little to maximize your ability on the swings and pull-ups.

5. We want seamless transitions between movements. As soon as you complete one movement think “how quickly can I start the next?”

Body Armor

Metcon (Weight)

Body Armor

3 Giant Sets:

12 Alternating Double DB Z-Presses (6/Side)

24 Single Dumbbell Bent Over Rows (12/Arm)

36 Banded Face Pulls

Rest 2 Minutes Between Sets.

Modifications

KETTLEBELL Z-PRESSES

– Alternating Dumbbell Z-Presses

– Barbell Z-Presses

– Seated Alternating Strict Presses

SINGLE DUMBBELL BENT OVER ROWS

– Kettlebell Bent Over Rows

– Barbell Bent Over Rows (12)

BANDED FACE PULLS

– Kettlebell Upright Rows

– Ring Rows (18)

– Inverted Barbell Rows (18)
Stimulus

– We ideally want to complete each station in unbroken sets.

– For the alternating Z-Presses, you will hold 2 dumbbells. While one is pressing, the other is holding in the front rack.

– More important than speed and weight/tension on any of these movements is control and full range of motion.

– Record your heaviest set of dumbbells used for the presses. Enter the weight of 1 dumbbell, not the weight of the 2 combined.