Thursday
CrossFit Evergreen – CrossFit
“Waste No More Time Arguing What A Good Person Should Be. Be One.” – Marcus Aurelius
It isn’t what we say that defines us, but instead what we do.
In today’s modern world, opinions flow freely. This is a great thing. Yet with such healthy discussions and debates, comes drama, confusion, and a blurred line between what is right and wrong.
The term ‘paralysis through analysis’ is an expression used that describes a situation where we overthink things. We try to appease every opinion, and in attempting so, we do nothing.
Marcus Aurelius urges us to contemplate less, and act more. To be the change we want to see in this world, rather than to argue for it.
Strength
Bench Press (EMOM x 6: 5 Bench Press (No Weight Changes))
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
15 Calorie Row
30 Box Step-Ups 24/20 (Rx+= Single DB Step-Ups 35/24)
60 MTN Climbers
8/11/2021
CrossFit Evergreen – CrossFit
“Pain versus Discomfort”
There is a common misconception about pain.
Pain is not what we feel inside of a conditioning workout, or the tail end of a heavy squat set.
Real pain is different.
Pain is when we are walking through the garage and step on a nail.
Pain is when we lose a limb.
Real pain, is when we loose a loved one.
What we feel inside conditioning sets is not pain… it’s discomfort.
Training isn’t painful. It’s uncomfortable at times, but – it’s not pain.
Let’s use this as a perspective change as we enter today’s training.
Today, we’ll get uncomfortable.
Warm-up
See Coaches board
The Grunt (cycle benchmark) (AMRAP – Reps)
“The Grunt” (Cycle Benchmark)
AMRAP 5:
18 Power Cleans
15 Front Squats
12 Push Jerks
9 Power Snatches
Time Remaining: AMRAP Thrusters
Barbell – MRx: 55/35, Rx: 75 / 55 lb, Rx+: 95/65
Stimulus
– This is a retest from the beginning of this cycle. – In this barbell sprint, we’ll have 5 minutes to complete 18 power cleans, 15 front squats, 12 push jerks, 9 power snatches, and in the time remaining, as many thrusters as possible.
– Barbell must come from the floor for all movements.
– Score is total thruster reps completed.
Metcon (AMRAP – Rounds and Reps)
“Neat”
AMRAP 15:
6 Chest To Bar Pull-Ups
6 Deadlifts MRx: 135/85, Rx: 155 / 105 lb, Rx+: 185/135
9/7 Calorie Assault Bike
Stimulus
– Conditioning Category: Threshold
– The 6 bar chest to bar pull-ups should be completed in 1-2 sets every round. Reduce the reps or modify the movement if needed. This station should take under :30s.
– The weight on the barbell should be something you can complete the 6 deadlifts in 1-2 sets every round. This station should take under :30s.
– The bike should take under :45s.
– Athletes can expect to complete between 6-10 rounds.
– Score: Rounds + Reps
Tuesday
CrossFit Evergreen – CrossFit
“All you need are these: certainty of judgment in the present moment, action for the common good in the present moment, and an attitude of gratitude in the present moment for anything that comes your way.” – Marcus Aurelius
Perception, Good Action, and Gratitude.
Written nearly two thousand years ago, these three disciplines apply to our lives just as much today as back then.
Perception – In 20/20 hindsight, everyone has the right answer. But in the present moment, things can go south. What creates the difference – our emotional state. Control our emotions, and we’ll find clarity of judgment in the present.
Good Action – Perception is one thing, but it’s another to take the leap of action. Square ourselves off to the opportunity in front, and make it count. Every time. We never waste our failures. Worth writing twice, we never, waste, our failures.
Gratitude – Through the lens of gratitude, everything is a gift. Change this, and the world changes around us.
Metcon
Big Mac (Time)
“Big Mac” (23 Min Cap)
For Time:
800 Meter Run
150 Double Unders
800 Meter Run
50 Burpee Box Jump Overs (24″/20″)
800 Meter Run
Modifications
800M RUN
– 600m Air Run
– 2000m Bike (Any)
– 1000m Row
– 800m Ski
150 DOUBLE UNDERS
– 1.5x Single Unders
– 150 Line Hops
BURPEE BOX JUMP OVERS
– Burpee Box Step-Overs
– Burpees Over A Barbell or Dumbbell
– Burpees to Target
– Box Jump Overs or Step Overs (No Burpee)
Movement Prep
Practice Round:
200m Run
10 Double Unders
100m Run
5 Burpee Box Jump Overs
Stimulus
– Conditioning Category: Pacer
– The 800m runs should take under 5:00
– The double unders should take under 2:00
– The burpee box jump overs should take under 5:00
– Reduce reps and/or distances in order to stay within these windows.
– Score: Time
Strategy
THE BIG TAKEAWAYS
1. With a mile and a half of running in this workout, we need to run at a pace that is slightly faster than our recovery pace.
2. Focus on staying as relaxed as possible on the double unders. Aim to complete these in 1-3 sets.
3. Find a steady pace on the burpee box jump overs. Stepping down from the box may help in finding a pace where you will not feel the need to stop at any point.
Midline
Midline
3 Giant Sets:
10 Rower Pike-Ups
30 Hollow Body Scissor Kicks
50ft. Quadruped Crawl
Rest 2 Minutes Between Sets
Stimulus
– Make the rower pike-ups slow and controlled reps. We want the hips to rise as high as possible on these.
– Keep the feet low on the scissor kicks. The feet should crossover one another on these as opposed to kicking side by side like we do when doing flutter kicks.
– A quadruped crawl is essentially a controlled bear crawl. Keep the hips low and really focus on keeping the midline engaged.
Modifications
ROWER PIKE-UPS
– V-Ups
– Slider Pike Ups
Monday
CrossFit Evergreen – CrossFit
“Every strike brings you closer to your next home run.” – Babe Ruth
When you hear the name “Babe Ruth”, what’s the first thing that comes to mind?
Hall of Fame home run hitter.
What is not the immediate reaction, is “all-time strikeout leader”. 1,300 strikeouts. A record for three decades he held. It was eventually broken, by another who struck out quite a bit too. Mickey Mantle. A name that would be hard to guess, as he’s right next to Babe Ruth in the hall of fame for his home run hits.
These two didn’t reach their success through the home runs. They reached it through the strike outs. Remove those embarrassing misses… and we would never know their names.
Every missed lift. Every poor competition. Every embarrassing stumble.
It’s bringing us closer.
This is where we get better.
Strength Test
Back Squat (5 Rep Max)
Back Squat Benchmark
5-Rep Max
Movement Prep
Warm-Up Sets:
Complete 10 empty barbell reps followed by 2-3 jumps to your first attempt.
Stimulus
– At the beginning of our last cycle “Silverback” we tested our 5rm back squat. After 2 full cycles and 16 weeks of hard work we are finally getting to re-test!
– Let’s make no more than 5 attempts at our 5RM.
– Record your heaviest successful set of 5 reps.
Modifications
BACK SQUAT
– 10 x Double Dumbbell Step Back Lunges
– 10 x Double Dumbbell Squats
Metcon
Elizabeth (Time)
21-15-9
Clean, 135# / 95#
Ring Dips
10 Min Cap
MRx: 75/55LB Squat Cleans
No power cleans today for Rx
Modifications
SQUAT CLEANS
– Power Cleans
– Double Dumbbell Squat Cleans
RING DIPS
– 12-9-6 Strict Ring Dips
– Bar Dips
– Box Dips
– Bench Dips
– Use a Banded
– Feet Supported Ring Dips
– Jumping Ring Dips
Stimulus
– Conditioning Category: Threshold
– The weight on the bar should be a weight that we could complete 15+ squat cleans unbroken when fresh.
– The ring dips are kipping ring dips. If you cannot complete 10+ ring dips unbroken when fresh, reduce the reps.
– This is meant to be a quick workout, so scaling appropriately is important here.
– The 21’s should be completed in under 4:00
– The 15’s should be completed in under 3:00
– The 9’s should be completed in under 2:00
– Score: Time
Strategy
Strategy
THE BIG TAKEAWAYS
1. We can approach the squat cleans in a couple different ways. We could aim for 2-4 sets and cycle the bar the whole workout. We could alternate between sets and singles. Or we could go quick singles.
2. Kipping ring dips are a movement we don’t complete all too often within a workout. Even though we are able to kip, these are typically a movement limited by muscle fatigue/failure. We can manage this early on by being a little more conservative with our sets. Aim for sets of 3, 5, or 7 throughout if this is not a movement you are super comfortable with. Athletes who are more comfortable with these can aim for bigger sets.
8/7/2021 Duncan’s Delight
CrossFit Evergreen – CrossFit
Whether he comes to class or not, we are sending Duncan off to college with this workout!
Duncan’s Delight (AMRAP – Rounds and Reps)
With a 40 minute time cap do:
– “individual” roll outs
– 200 m run/100 m walk (for non runners)
– KB side bends (each side) 24/16 (1 KB needed)
– db bicep curls with a hold (each side) 25/15 (2 needed)
– standing side crunch with OH plate hold 25/15 (each side) (1 needed)
– 2 hand OH db triceps extension 40/20 (1 needed)
– plate weighted ab mat sit up 55/35 (1 needed)
Rx = 10 reps each (61 reps /rd)
Rx+ = 15 reps each (91 reps/rd)
The goal is to get 5 or more rounds.
Friday
CrossFit Evergreen – CrossFit
“True happiness is to enjoy the present, without anxious dependence of the future” – Seneca
How often do we rush to the finish line… only to rush to find the next?
It is in our nature to crave progress. It is also in our nature to be wary of complacency. This is where a misconception can form, leading to dark times. We live for the “future”, a finish line, that we’ll never reach.
The aim is absolutely not to ignore the future… but to instead embrace the present. Let’s move past the logic of the “pursuit of happiness”, and embrace the breath in our lungs at this moment. Wherever we go today, let’s go with everything we got.
Strength
Back Squat
Grit Squats – Week 7B
Back Off Week (Testing Monday)
3 Supersets:
“X” Back Squats
“X” Front Squats
Rest 2:00 between sets.
Stimulus
– Superset means that we’ll complete our back squats, quickly change out weights (if needed), and then complete our front squats. There is little to no rest between the front squats and back squats but we’ll rest for 2:00 before completing the next super set.
– All percentages based on 5RM Back Squat
*Both front and back squat barbells.
Set 1
3 Back Squats @ 79%
3 Front Squats @ 72%
Set 2
3 Back Squats @ 84%
3 Front Squats @ 74%
Set 3
3 Back Squats @ 89%
3 Front Squats @ 76%
Modifications
BACK SQUATS
– Reverse lunges with dumbbell(s) or kettlebell(s)
FRONT SQUATS
– Front squats with dumbbell(s) or kettlebell(s)
Metcon
Hangry (AMRAP – Rounds and Reps)
“Hangry”
AMRAP 20:
15 Toes to Bar
12/10 Calorie Assault Bike
9 Hang Power Snatches MRx: 75/55, Rx: 95 / 65 lb
6 Strict Handstand Push-Ups
Movement Prep
Practice Round:
5 Toes to Bar
4 Cal Assault Bike
3 Hang Power Snatch
2 Strict Handstand Push-Ups
Modifications
TOES TO BAR
– V-Ups
– GHD Sit-Ups
– Abmat Sit-Ups
12/10 CALORIE ASSAULT BIKE
– 12/10 Cal Ski
– 15/12 Cal Row and Bike Erg
– 200m Run
HANG POWER SNATCH
– Hang Power Cleans
– Reduce Weight
– Sub Dumbbell
STRICT HANDSTAND PUSH-UPS
– Dumbbell Strict Press
– Barbell Strict Press
Stimulus
– Conditioning Category: Pacer
– The toes to bar reps should be a number you can complete in 3 sets or less each round. This station should take less than 1:30.
– The bike should be completed in under 1:30
– The barbell should be a weight that will allow you to complete the hang snatches in 1-2 sets throughout. This station should take under 1:00.
– The handstand push-ups should be completed in no more than 2 sets each round. This station should take under 1:00.
– Athletes can expect to complete somewhere between 4-5 rounds.
– Score: Rounds + Reps
Strategy
THE BIG TAKEAWAYS
1. We need to plan this workout around our proficiency with the handstand push-ups and toes to bar. Think about what these movements will feel like 15 minutes in, and break the reps in round one to reflect what that will look like.
2. Oddly enough, we can use the Assault bike to recover to the point where we can get off and immediately pick up the barbell for our hang snatches.
3. Use more legs than arms on the Assault bike to allow our shoulders to stay fresh.
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