07/22/2021
CrossFit Evergreen – CrossFit
“Water the flowers, not the weeds.”
Imagine your vision being a water hose.
And wherever your attention goes, you water.
Whatever we water… grows.
There is truth behind this. Every day, we are going to spend our water (our thoughts), on something. There is a finite amount. If we choose to spend it on the weeds, the negatives in life, those thoughts will grow into reality.
But the opposite is also true.
Check in with ourselves today.
Are we watering the flowers, or the weeds?
“Ski Trip” (Time)
For Quality:
5-4-3-2-1
Minutes on Ski Machine
…After Each Round
20 Hollow Rocks
20 GHD Hip Extensions
20 Banded Pull Aparts
20 M&M’s on Bench
For Time
Ski Sub: Row
Mobility
Wednesday
CrossFit Evergreen – CrossFit
“Stay committed to your decisions, but stay flexible to your approach.” – Tony Robbins
We can’t always see what is ahead on the windy road.
We don’t know if there will be a lightning storm, a massive oak tree blocking us, or maybe it’s road construction pushing a lengthy detour. All of which can cause a change in our planned arrival time.
Direction without flexibility is a recipe for disaster, trying forcing a path that may not be possible. Yet flexibility without direction is just as harmful, living like a leaf blowing in the wind.
It’s not a matter of if, but when, we hit the roadblock and will need to adjust our route. But the destination does not change. Dedicated to the “what” we’re after, but flexible in the how.
Metcon
Poker Face (3 Rounds for reps)
“Poker Face”
AMRAP 5:
Buy-In: 400 Meter Run
Max Rounds With Time Remaining:
12 Front Squats MRx:85/55, Rx:115 / 85
6 Burpee Box Jump Overs (24″/20″)
Rest 5 Minutes
AMRAP 5:
Buy-In: 400 Meter Run
Max Rounds With Time Remaining:
9 Front Squats MRx:95/65, Rx:135 / 95
6 Burpee Box Jump Overs (24″/20″)
Rest 5 Minutes
AMRAP 5:
Buy-In: 400 Meter Run
Max Rounds With Time Remaining:
6 Front Squats MRx: 115/85, Rx:155 / 105 lb
6 Burpee Box Jump Overs (24″/20″)
Modifications
400 METER RUN
– 500/400m Row
– 400m/300m Ski
– 1000m/800m Bike
FRONT SQUAT
– Reduce Weight
– Sub Dumbbells
BURPEE BOX JUMP OVER
– Bar Facing Burpee
– Burpee to Target (12″)
Movement Prep
Practice Round (At Opening Weight):
100m Run
3 Front Squats
3 Burpee Box Jump Overs
Stimulus
– Conditioning Category: Sprint
– Last time we completed this workout was 7.22.2020
– Even with the weight increasing each round, we should be able to complete each set of front squats unbroken.
– We will record the rounds plus reps of each couplet and total them.
– The run does not count in our scoring
– Score: Rounds + reps with our overall score being the sum total.
Strategy
THE BIG TAKEAWAYS
1. It’s not worth pushing the run if we can’t get right to work immediately after. Find a pace that allows us to get right to work on the barbell.
2. There is not need to rush through the squats. We are looking for smooth and controlled reps with full range of motion (hips below knees in the bottom, hips open shoulders upright at the top).
3. Let’s stay smooth to “recover” on the burpee box jump overs.
4. With 5 minutes of rest between rounds, we can feel comfortable pushing these intervals hard.
Body Armor
4 Sets for Quality: (No Score)
50ft. Single Dumbbell Overhead Walking Lunge
Stationary Lunge Modification: 50ft = 15 Stationary Lunges
Stimulus
– Move for technical proficiency.
– Alternate arms each set for a total of two per side.
– Rest as needed between sets.
Modifications
SINGLE DUMBBELL OVERHEAD WALKING LUNGE
– Front Rack
– Sub Kettlebell
Tuesday
CrossFit Evergreen – CrossFit
“You’ve got to get up every morning with determination if you’re going to go to bed with satisfaction.” – George Lorimer
“Win the morning, win the day” is something we’ve all heard once or twice before.
It’s less however about winning the morning, and more about establishing the right habits. The most successful in life routinely draw back to a core staple of set daily habits.
Write a short list of healthy habits you believe push you forward. It could be reading, journaling, “no phone hours”, or anything in between. Where consistency is king, discipline is freedom.
Metcon
Row Your Boat (Time)
“Row Your Boat”
For Time:
3 Rounds:
15 Deadlifts
10 Push Press
5 Chest to Bar Pull-Ups
Directly Into…
1,500 Meter Row
Directly Into…
3 Rounds:
15 Deadlifts
10 Push Press
5 Chest to Bar Pull-Ups
Barbell: MRx:95/65, Rx:115/85, Rx+:135/95
Modifications
DEADLIFT & PUSH PRESS
– Dumbbells or Kettlebel
1,500 METER ROW
– 1,200m Ski
– 3,000m Bike
– 1,200m Run
– 900m Air Runner
Movement Prep
Practice Round at Workout Weight:
4 Deadlift
3 Push Press
2 Pull-Ups
Stimulus
Conditioning Category: Threshold
– The weight should feel light for the deadlifts and moderate for the push press.
– We should choose a weight that allows us to complete the push press in no more than 2 sets at any point in the workout given that this will be the limiting factor between our 2 barbell movements.
– The row distance will be the same for male and female athletes.
– Each chunk of this workout should take roughly 6:00. Each round of deads, push press, and muscle-ups should take about 2:00.
– If you cannot complete 5+ bar muscle-ups unbroken when fresh, reduce the reps to something you can complete in 2 sets or less.
– Score: Total Time
Strategy
THE BIG TAKEAWAYS
1. We want to try and push the triplets before and after the row. This is our biggest opportunity to gain ground here.
2. Aim for 1-2 sets on the deads, push press, and the bar muscle-ups.
2. Recover on the row. Get on the row as quickly as possible and use the first 250-500m to recover before settling in for the remainder of the row.
3. Be aggressive on our transitions. Get started on the next movement before we think we are ready. The friendly rep scheme allows for fast transitions.
Body Armor
Body Armor
3 Giant Sets:
20 Barbell Good Mornings
15 Dumbbell Bench Press
100 Meter Farmers Carry
Rest 2:00 Between Sets.
Stimulus
– We want stability and control throughout the full range of motion.
– Loading is not as important as movement quality.
– The dumbbell bench presses should be completed unbroken.
Modifications
BARBELL GOOD MORNING
– Banded Good Morning
– GHD Hip Extension
DUMBBELL BENCH PRESS
– Deficit Weight Push-Ups
– Sub Barbell or Kettlebells
Monday
CrossFit Evergreen – CrossFit
“I would rather die of passion than boredom.” – Vincent Van Gogh
There are times in our lives, whether it be during training, at work, or at home, where we question the choices we’ve made. They arrive shortly after we make an important decision. A form of “buyers remorse”, where we wonder if we’re on the right path. As humans, that’s what is safe to us, and we seek it out… knowing with certainty, in uncertain times, that we’re on the best path forward.
But… do we really?
Think back to a moment of uncertainty. Think of the first day we first talked to our significant other. The first time we went on a roller coaster ride. The first time we walked into a CrossFit gym.
Uncertainty makes us feel alive. Those moments are etched into us forever, and are some of our fondest memories. If everything was known, expected, and pre-determined, life would be so horribly boring. It wouldn’t be a life at all. Where others may run from uncertainty, let’s embrace it for what it is, and create the life of memories we’ll look back on with pride.
Strength
Back Squat
Grit Squats – Week 5 (Deload Week)
5 Supersets:
3 Pausing Back Squats
3 Front Squats
Rest as needed between sets.
Stimulus
– Super set 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 as much as we need (1-3 Minutes) before completing the next super set.
– Pause 2s in the bottom of each back squat.
– All percentages based on 5RM Back Squat (both front and back squat barbells).
Set 1 – 60%
Set 2 – 65%
Sets 3+4+5 – 70%
Movement Prep
5 Front and Back Squats with an Empty Bar
5 Front and Back Squats with a Light Weight
Metcon
Remain Calm (AMRAP – Reps)
“Remain Calm”
AMRAP 10:
4 Rounds:
30 Air Squats
200 Meter Run
In Time Remaining:
Max Power Snatches MRx: 95/65 Rx:115/85
Modifications
AIR SQUAT
– Alternating Lunge
200 METER RUN
– 250m/200m Row
– 200/180m Ski
– 500/450m Bike
– 150m Air Runner
Movement Prep
Practice Round:
10 Air Squats
100m Run
5 Power Snatches
Stimulus
– Conditioning Category: Threshold
– The barbell should be a weight that we could cycle for 10+ reps when fresh.
– The air squats should take less than 1:00
– The runs should take less than 1:15
– We want to have at LEAST 1:00 on the barbell at the end. If you are still working on the first part at the 9:00 mark, stop where you are and get to work on the snatches.
– Score: Total Power Snatch Reps
Strategy
THE BIG TAKEAWAYS
1. Push the air squats. If we aren’t careful, these can get slow and lazy and add a second to each rep. With the volume of squats here, we need to stay disciplined.
2. Recover during the first 100m of the run, then push the second half when our legs have woken up from the squats.
3. We can cycle the snatches or hit quick singles. Our pace here will really depend on how much time you have when you get there. If you have 2 minutes or more, hit steady singles until the final minute where you can aim to increase your speed. If you have 1 minute, cycle the bar or hit quick singles in order to get as many snatches as possible before time runs out.
7/17/2021
CrossFit Evergreen – CrossFit
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100 Push up challenge (AMRAP – Reps)
with a 2 minute time cap:
100 total push ups
– Do as many sets as you need to and vary the type of push up to your liking
– Scaled can be 50 total
– Rx+ is anything over 100
– These are to Standard
Max sit up challenge (AMRAP – Reps)
With a 2 minute time cap
Goal is 100 or more
– Rx+ is anything over 100
The Elevated Phantom (AMRAP – Reps)
6 Rounds:
1 Minute Max Echo Bike Calories
1 Minute Max Ski Erg Calories
1 Minute Max Row Erg Calories
1 Minute Rest
Stimulus
– Conditioning Category: Threshold
– 3 minutes on and 1 minute off for 6 rounds today
– Keep a running count of your rep total for each round
– Your score will be the sum total of these 6 numbers
07/16/2021
CrossFit Evergreen – CrossFit
“How much do you care about getting better?”
Sounds like a silly question, but most don’t think about this.
When we are truly care about getting better, our view on things change. We see events as means to grow… truly chances to improve ourselves. The opposite is when we view everything as a test.
When we find ourselves comparing against others, stuck on the thought of viewing “X” as a measuring stick against our goals, remind ourselves of this question. How much do we care about getting better?
Grit Squats – Week 4B (Weight)
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
5 Back Squats @ 79%
5 Front Squats @ 72%
Set 2
5 Back Squats @ 84%
5 Front Squats @ 74%
Set 3
5 Back Squats @ 89%
5 Front Squats @ 76%
“Snack Bar” (Time)
“Snack Bar”
3 Rounds:
400 Meter Run
10 Power Cleans
500/400 Meter Row
10 Push Jerks
Barbell: MRx: 75/45, Rx: 95/65, Rx+: 115/85
Stimulus
– Conditioning Category: Threshold
– Choose a barbell weight that allows you to complete the push jerks in no more than 2 sets (bar comes from the floor).
– The run should take between 1:45-2:30 each round.
– Each of the barbell movements should take 1:00 or less.
– The row should take between 1:45-2:30 each round.
Strategy
THE BIG TAKEAWAYS
1. The first priority today is the barbell. Find a plan that you feel is consistent across the 3 rounds. For the cleans, this may be 10 straight, 5-5, 4-3-3, or singles. For the push jerks, we want to complete all 10 reps unbroken or have 1 break at MOST.
2. Run and row at a pace that supports your strategy on the barbell. The goal is to find the “max sustainable pace” that allows you to go big on the bar. We’d rather sacrifice a little speed here for bigger sets on the barbell.
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