CrossFit Evergreen – CrossFit

“You can’t build on top of success you don’t acknowledge.” – Dallas Travers

There’s a dark side to being so driven.
We can be so focused on constantly improving that we can forget to look back. And acknowledge where we came from. I bet we can all relate to a time where we landed a PR lift, or a raise at work… where we *were* psyched, but only for mere seconds. Before we know it, we’re already thinking, “what’s next?” The finish line always moves.

It’s not wrong to be passionately driven.
That’s not where the harm comes from.
The harm comes when we don’t celebrate our victories.

We aim to live in a state of true “blissful disassifaction”. Grateful for every experience that comes our way, all the while in a fiery pursuit of the next best version of ourselves. Think of it less as a “pat on the back”, and more of a foundation that we build on. to build upon. As the quote above teaches us, we can’t build on top of success we don’t acknowledge.

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Warm-up

:30 in each pose

LOWER BODY

1. Couch Stretch: 2 Minutes Each Side

2. Pigeon Pose: 2 Minutes Each Side

3. Butterfly: 90 Seconds

4. Pike: 1 Minute

5. Straddle: 1 Minute

6. Spiderman Hold: 1 Minute

“R&R” (Distance)

For Meters on Bike or Run

10:00 Bike or Run

Directly Into…

5 Rounds:

20 Banded Pull Aparts

20 Walking Lunges (10 Each Leg)

20 AbMat Sit-Ups

Directly Into…

10:00 Bike Or Run

Directly Into…

3 Rounds:

:20s Handstand Hold (Against A Wall or Free Standing)

:40s Wall Sit

:60s Plank Hold

CrossFit Evergreen – CrossFit

“All progress depends on the irrational person.”

The thought that a human could run a sub 4:00 mile was absurd. The attempts to put human beings in a giant metal tube and throw them into outer space was thought to be even more ridiculous.

When we think back to the largest accomplishments in life, it was done by those who defied the status quo. It was done by those believed things could be done differently.

We know that change is uncomfortable. It has to be. But we welcome it, fully allowing ourselves to believe that something else is possible. In the words of Epictetus, “If you want to improve, be content to be thought foolish, and stupid.”

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Metcon

M&M’s (AMRAP – Rounds and Reps)

“M&M’s”

AMRAP 13:

10 Lateral Barbell Burpees, 1 Round of “Macho Man”

10 Lateral Barbell Burpees, 2 Rounds of “Macho Man”

10 Lateral Barbell Burpees, 3 Rounds of “Macho Man”

10 Lateral Barbell Burpees, 4 Rounds of “Macho Man”

10 Lateral Barbell Burpees, 5 Rounds of “Macho Man”

…

[Continue Adding 1 Round of Macho Man]

Barbell:MRx=95/65, Rx=135/96, Rx+=155 / 105 lb

Modifications

LATERAL BARBELL BURPEES

– Regular Burpees

– Lateral Burpees Over Dumbbell or Object

– Burpee To Target

“Macho Man” COMPLEX

– Sub Dumbbells or Kettlebells

Movement Prep

Practice Round:

4 Lateral Barbell Burpees

1 Round of “Macho Man”
Stimulus

– Conditioning Category: Threshold

– Each round of Macho Man should be completed in 1:00 or less.

– “Macho Man”: 3 Power Clean + 3 Front Squats + 3 Push Jerks

– The weight on the bar should be challenging for the push jerks but you should still be able to complete the 3 reps unbroken every round. Reduce the weight if needed.

– The traditional way to break up “Macho Man”: Complete the first 2 power cleans as quick singles. Take a slightly longer break before the 3rd. Complete the 3rd power clean and hold on to complete the rest of the complex unbroken.

– Score: Rounds + Reps. If you complete the round with 5 rounds of “Macho Man” and complete 3 burpees into the next round, your score would be 5+3.

Strategy

THE BIG TAKEAWAYS

1. Pace the burpees in a way that will allow you to push the barbell. Stepping up or jumping up from the burpee both are appropriate here as long as there is a 2 foot take off.

2. Stay present and focused on each barbell movement. Take it one movement at a time.

3. You can hold on for unbroken sets of the barbell complex, go for the traditional break up strategy (see stimulus), or complete each piece in unbroken sets with a break between each. Just realize that the more we put the barbell down, the more cleans we’ll need to do.

Midline

Midline

3 Sets:

36 GHD Sit-Ups

18 Double Dumbbell Deadlifts*

Rest 2:00 Between Sets

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. Choose.
Decisions = Destiny.

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Gymnastic Conditioning

Handstand Push-ups

Handstand Push-Up Conditioning

On the 2:00 x 3 Sets:

Max Strict Handstand Push-Ups

Modifications

STRICT HANDSTAND PUSH-UPS

– Feet Elevated Push-Ups

– Dumbbell Strict Press

– Use Risers

Metcon

Wild Card (3 Rounds for time)

“Wild Card”

On the 10:00 x 3 Rounds:

30/24 Calorie Row

200 Meter Run

30/24 Calorie Assault Bike

200 Meter Run

Modifications

30/24 CALORIE ROW

– 30/24 Cal Erg Bike

– 24/18 Cal Assault Bike, Echo Bike, Ski Erg, or Air Run

– 400m Run

200M RUN

– 500m Bike (Any)

– 12/10 Cal Assault Bike, Echo Bike, Ski Erg, or Air Run

– 250m Row

30/24 CALORIE ASSAULT BIKE

– 30/24 Cal Echo Bike, Ski Erg, or Air Run

– 37/30 Cal Bike Erg or Row

– 500m Run

Movement Prep

Practice Round:

5 Calorie Row

100m Run

5 Calorie Bike

100m Run
Stimulus

– Conditioning Category: Threshold

– The row should take less than 2:30

– The runs should take less than 1:30

– The assault bike should take less than 2:30

– Athletes should expect to have between 2-4 minutes of rest between rounds.

– Flow: In this interval style workout, athletes will work through each machine/movement as quickly as possible with rest being the reward for speed. Rounds will start on the 0:00, the 10:00, and the 20:00. Athletes should be finished up with all the movements within a round by the 8:00 mark leaving at least 2:00 to rest and reset for the next round.

– Score: Record your times for all 3 intervals with your sum total of of the 3 rounds being your overall score.

Strategy

THE BIG TAKEAWAYS

1. Let’s push the machines and recover on the runs.

2. Athletes will be rewarded for their efforts on the row and bike more than the run with these stations taking up the majority of the time within each interval.

3. On the bike, ladies can aim to hold 200+ watts while the guys can aim to hold 300+ watts.

4. On the row, ladies can aim to hold 900+ cals/hr while the guys can aim to hold 1000+ cals/hr.

5. Keep your transitions smooth and seamless.

6. Take some big deep breaths during your rest periods in order to help get your heart rate back down before the start of the next round.

CrossFit Evergreen – CrossFit

“What is important is seldom urgent, and what is urgent is seldom important.” – Dwight Eisenhower

Dwight Eisenhower lived one of the most productive lives you can imagine. It comes with no surprise that his methods for time management have been studied by many.

He creates for us a divide between two categories – urgent tasks, and important tasks.
Urgent tasks are things that you feel like you need to react to. Emails, phone calls, texts, “the news”. Meanwhile, important tasks are things that contribute to our long-term goals.

Said another way, urgent things often distract us from important things. They attempt to pull the veil over our eyes and *seem* like the things we should be doing right now.

If we can cut the fluff – the wasted minutes – and apply those towards what actually moves us forward… we’re in for a great ride. The opposite is also true. If we get caught up in only the urgent tasks, we can go through a whole day, busy-as-ever, and feel like we got *nothing* done by its end.

Let’s take note of what we do today with a critical eye. Let’s cut the fluff.

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Strength

Back Squat

Grit Squats – Week 6A

3 Supersets:

“X” Back Squats

“X” Front Squats

Rest 2:00 between sets.

5 Back Squats + 5 Front Squats with a light weight.

Metcon

Snake Bite (Time)

“Snake Bite”

21-15-9:

Squat Snatches (MRx= Power Snatches)

Chest to Bar Pull-Ups (MRx= Chin Over Bar Pull-Ups)

Weights: MRx:75/55, Rx:75/55, Rx+:95/65

Modifications

SQUAT SNATCHES

– Power Snatches

– Overhead Squats

– Single Dumbbell or Kettlebell

CHEST TO BAR PULL-UPS

– Chin Over Bar Pull-Ups

– 9-7-5 Strict Pull-Ups

– Alternating Dumbbell Plank Rows

Movement Prep

Practice Round

3-2-1:

Squat Snatches

Chest To Bar
Stimulus

– Conditioning Category: Sprint

– Last time we completed this workout was 4.8.2020.

– The weight on the barbell should be a weight we could cycle 15+ squat snatches unbroken when fresh. Reduce the weight if needed.

– If you do not think you can complete 21 chest to bar in 3 sets or less, reduce the reps to 15-12-9 or 12-9-6.

– This workout should take under 10 minutes.

– Score: Time

Strategy

THE BIG TAKEAWAYS

1. Shoot for 3 sets or less on the 21’s, 2-3 sets on the 15’s, and 1-2 sets on the 9’s.

2. Out of the 2 movements, the squat snatches are the “slower” cycling movement. There is no need to try to fly through these. This should be the movement you breathe through and catch your breath.

3. Shoot for quick sets and quick breaks on the chest to bar pull-ups. Seconds can easily tick away during your breaks between sets. Challenge yourself to chalk as little as possible.

4. Keep your transitions smooth and intentional.

Body Armor

If time allows complete as much of the following as possible.

 Stimulus

– We’ll hold 2 dumbbells down by our sides for the Bulgarian Split Squats. Build in weight each set or stay at the same weight across.

– Keep the back as flat as possible during the barbell rows. No “kipping” the rows by using the hips and dipping into the bar. The only body part moving during each row rep should be the arms. Again, athlete’s choice to build or stay at the same weight across.

– We will keep the glute bridges unweighted.

CrossFit Evergreen – CrossFit

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A Mid Summer’s Day Beach Prep (Time)

Buy-in: Sally-Up (push ups)

Then 5 rounds of:

– 10 roll outs

– 10 bench press Rx = NLT 95/65; Rx+ = NLT 115/85

– 10 two handed db overhead tricep extension Rx = NLT 40/20; Rx+ = NLT 50/30

– 10 db biceps burners (regular curl, hammer curl, reverse curl) Rx = NLT15/10; Rx+ = NLT 20/15

– 10 db flies Rx = NLT 20/10; Rx+ = NLT 30/20

– 10 prone “toes 2 bar” with wall ball 20/14

– 10 db rows, each arm Rx = NLT 40/20; Rx+ = NLT 50/30

– 10 cal ski erg/Echo bike
– actual weight used will be entered into comment box

CrossFit Evergreen – CrossFit

“Roses that are left unpruned can become a tangled mess of old and new canes, all competing for air and light.” – Elizabeth Roth

As the rose bush grows, it creates more buds that it can maintain. It doesn’t grow like a tree, as it’s physical size is limited, but the buds keep on coming. And if we don’t trim the buds down… the whole bush can exhaust itself and die.

Ideas are like rose buds. They constantly need to be “pruned” or trimmed. If we don’t trim our ideas, just like the rose bush, we can overwhelm ourselves.

Growth ideas are natural and it’s completely normal (and a very good thing) for new ones to come on a daily basis. But if we want to reach our full potential, it will require the pruning, trimming, and critical look on what needs to stay… and what needs to go.

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Metcon

Adulting (AMRAP – Rounds and Reps)

AMRAP 18:

30 Single Dumbbell Alternating Power Snatches MRx:20/15, Rx:35/25, Rx+:50 / 35

30/24 Calorie Bike

30 Toes to Bar

30 Single Dumbbell Box Step-ups (24″/20″)

Modifications

DUMBBELL POWER SNATCH

– Kettlebell Swings

30/24 CALORIE ECHO BIKE

– 30/24 Cal Air Runer

– 36/30 Cal Row

TOES TO BAR

– V-Ups

– Knee Raises

– Abmat Sit-Ups

DUMBBELL BOX STEP-UPS

– Dumbbell Alternating Lunges

– Goblet Squats

Movement Prep

Practice Round with Workout Weight:

6 Dumbbell Snatches

6/4 Calorie Echo Bike

6 Toes to Bar

6 Alternating Dumbbell Step-Ups
Stimulus

– Conditioning Category: Threshold

– Choose a dumbbell weight that we could cycle for 30+ reps unbroken when fresh.

– The snatches should take under 1:30

– The bike should take under 2:30

– The toes to bar should take under 1:30 and our sets should be no less than 5 at a time. Reduce the reps if needed to something you can complete in no more than 5 sets.

– The box step-ups should take under 1:30

– Athletes can expect to get around 3 rounds in this 18 minute AMRAP.

– Score: Rounds + Reps

Strategy

THE BIG TAKEAWAYS

1. With a longer time domain, our maximum sustainable pace will be a bit more reserved. Think about what pace we would need to keep our breathing in check for the first 10-12 minutes and use that pace to start.

2. Find a steady pace on the snatches where we are breathing and in control.

3. Aim to finish the bike in around 2 minutes each round.

4. The toes to bar can be our downfall if we aren’t careful. Let’s think of breaking into smaller sets with quick breaks if we need to in order to not hit a wall. Some options for breaking these up are: 20-10, 15-15, 12-10-8, 8-8-7-7, 5 sets of 6.

Gymnastics Practice

Gymnastics Practice

Not for Time

30-25-20-15-10:

Heavy Russian Kettlebell Swings

*After Each Set: 25-50ft. Handstand Walk

HANDSTAND WALK

– 1:00 of Practice

– 0:30-1:00 Handstand Hold

– Handstand Shoulder Taps