CrossFit Evergreen – CrossFit

“To succeed in life, you need three things: a wishbone, a backbone and a funnybone.” – Reba McEntire

As we start our day, let’s think about these three.

Wishbone – Nothing is too great, or out of reach. Faith and doubt are both self-fulling prophecies.

Backbone – The unbreakable will to give our best, regardless of the circumstances. Through the lens of the growth-mindset, every outcome is an opportunity to become better.

Funnybone – We do life for one reason: to enjoy it. If we aren’t enjoying what we’re doing, we need to find something else. As Oscar Wilde writes, “Life is too short to take things seriously.” Let’s enjoy the ride.

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Running 1/2 Shaky Jake (Time)

– :30 sec plank hold

– 200m run/100m walk

– 50 floor wipers 135/95

– 100m run/50m walk

– 50 1/2 burpees

– 100m run/50m walk

– 50 V-ups

– 100m run/50m walk

– 50 Russian twists 16 kg/15 lbs (controlled no slamming off floor)

– 100m run/50m walk

– 50 abmat sit ups

– 100m run/50m walk

– 50 floor wipers

– 200m run/100m walk

– :30 sec plank

CrossFit Evergreen – CrossFit

“Trade your expectation for appreciation, and the world changes around you” – Tony Robbins

Routines and habits become part of the norm. Morning coffee, listening to the radio, the drive to the field taking the kids to practice. We appreciate healthy habits, and let’s continue to reinforce them. There is however much to be said about taking a pause to our routine, to appreciate the fortune in our lives. The absolute abundance we are so lucky to have.

In a world where comforts are the “norm”, we want to consciously remind ourselves how good our lives are.
The thought of losing those precious parts of our day is a sobering one. But despite it being a morbid thought, we will. There will be a final cup of morning coffee for us. There will be the last chance for us to listen to the radio. And if we are lucky enough to have kids, there will be a last time we *get* to wait in traffic as we drive them to soccer practice.

As Tony Robbins quotes, if we can remove expectations from the norm, and replace them with a sense of gratitude, our entire world changes.

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Stamina Cycling (Weight)

On the 4:00 x 3 Sets:

12 Unbroken Hang Squat Snatches
Stimulus

– Working our ability to hang on to larger sets.

– Be focused and stay present as we get into reps 8-12.

Modifications

HANG SQUAT SNATCH

– Hang Squat Clean

– Sub Single Dumbbell

– Reduce Weights

“Unfriendly Fran” (Time)

On the 4:00 x 5 Rounds:

12/9 Calorie Assault Bike

9 Chest to Bar Pull-ups

9 Thrusters

MRx: 75/45, Rx: 95/65, Rx+: 115/85
Stimulus

– Choose a weight on the thrusters that we can complete all 9 reps unbroken each round. This will be challenging!

– If you cannot complete 9 chest to bar pull-ups unbroken when fresh, it is recommended to reduce the reps to a number you can complete in no more than 2 sets within the workout.

– The bike should take 1:00-1:30 to complete

– The pull-ups should take less than 1:00 to complete.

– The thrusters should also take less than 1:00 to complete.

– Athletes should expect to have 1:00 or more to rest between rounds.

– Score: Slowest Round

CHEST TO BAR PULL-UPS

– Reduce Reps

– Banded

– 6 Strict

– Chin Over Bar Pull-Ups

– Alternating Dumbbell Plank Rows 35 / 20 lb’s

CrossFit Evergreen – CrossFit

“Most of the time we feel tired not because we’ve done too much, but because we’ve done too little of what makes us come alive.” – Jim Kwik

We’re not going to pretend the hard times go away. And that we won’t need to do things that we’d rather not. We have commitments, obligations, and bills to pay. But when we find ourselves in a daily loop of non-stop “work”… we won’t feel like ourselves.

But it’s not the time we put in at work that causes this. It’s the time we don’t put in on the other things. Our passions. The reason why we get out of bed in the morning. Yet in the furious pace of our lives, we let it fall to the wayside because we need to get “back to work.”

The times where we are the most unhappy, are the times where we are the most untrue to ourselves. Redefine to ourselves what sets us on fire. What makes us come alive. And literally schedule it on your calendar as if it’s a life-saving doctors appointment. Because in truth… it is.

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Gymnastics Conditioning (AMRAP – Reps)

Gymnastics Conditioning

3 Sets for Max Reps:

Strict Handstand Push-Ups (5″ Riser)

Rest 1:00 between sets.

3 Sets for Max Reps:

Strict Ring Dips

Rest 1:00 between sets.
Stimulus

– We will perform all 3 sets of the strict handstand push-ups before moving on to the strict ring dips.

– Record each set of reps completed.

– Score: Total Reps

Deadlift (Weight)

On the Minute x 3:

20 Double-Unders

5 Deadlifts

Rest 1:00

On the Minute x 3:

20 Double-Unders

4 Deadlifts

Rest 1:00

On the Minute x 3:

20 Double-Unders

3 Deadlifts
Stimulus

– All deadlift sets should be completed unbroken

– We will record all 9 rounds of weight lifted.

– Score: Max Load

All percentages are based on our 1RM deadlift.

Sets of 5 Deadlifts – 60-70%

Sets of 4 Deadlifts – 65-75%

Sets of 3 Deadlifts – 70-80%

“U Can’t Touch This” (Time)

For Time:

21 Deadlifts, 200 Meter Run

21 Lateral Barbell Burpees, 200 Meter Run

15 Deadlifts, 200 Meter Run

15 Lateral Barbell Burpees, 200 Meter Run

9 Deadlifts, 200 Meter Run

9 Lateral Barbell Burpees, 200 Meter Run

Barbell: MRx: 135/95, RX: 155 / 105 Rx+: 175/125
Stimulus

– We should choose a deadlift weight that we can perform 20+ reps unbroken when fresh.

– Score: For Time

Strategy

THE BIG TAKEAWAYS

1.  We want to push the deadlifts and burpees here. The sooner we can get to the run, where we are always guaranteed to make forward progress, the better.

2. Recover on the run. Find a steady pace that allows us to immediately get to work on the next movement as soon as we are finished our run.

3. One quick break on the deadlifts in order to save our energy if needed is fine. The deadlift is such a quick movement, that a 2 second break could help keep our overall pace up.

CrossFit Evergreen – CrossFit

“Adversity causes some to break. For others, it breaks records.”

Adversity can really, really hurt. Let’s not create an illusion that it’s all sunshine and rainbows. It will try our values, test our patience, and challenge who we are as human beings. It’s no warm cup of cocoa on a winter morning.

But a warm cup of cocoa doesn’t make us better. A picture perfect day doesn’t make us better. We learn when we make mistakes. When we miss, trip up, face plant, and get caught off guard. At our very basic biological level, this is how we adapt. It’s encoded in us… and it’s seriously like a secret sleeping super power.

That is, of course, if we them it our advantage. The nature of a mistake is not to tell us we suck. That we failed. That we’re not good enough. The nature of a mistake is to educate us. To give us the ammunition we need to become better. To take the challenge to earn greatness, out of something that once was not.

Adversity is not in the way to greatness.
Adversity is the way the way to greatness.
This is the championship mindset.

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Grit Squats – Week 3B (Weight)

3 Supersets:

“X” Back Squats

“X” Front Squats

Rest 2:00 between sets.
Stimulus

– Building off of last week’s Grit Squats.

– 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 for 2:00 before completing the next super set.

– All percentages based on 5RM Back Squat (both front and back squat barbells).

Set 3

4 Back Squats @ 79%

5 Front Squats @ 70%

“Beach Ball” (AMRAP – Rounds and Reps)

AMRAP 20:

40 Wallballs

30/24 Calorie Row

20 Toes to Bar

10 Alternating Dumbbell Power Snatches

WB-MRx: 14/10, Rx: 20/14

DB-MRx: 30/25, Rx: 50/35, Rx+: 60/40
Stimulus

– Conditioning Category: Pacer

– We should choose a wall ball weight that we could complete 30+ unbroken reps when fresh.

– If we can perform 7+ unbroken toes to bar when fresh, let’s complete this as written.

– The dumbbell should be a heavier weight than we are used to. These reps do not need to be touch and go but you should still be able to clear this station in ~1:00.

– Score: Rounds + Reps

Strategy

THE BIG TAKEAWAYS

1.  We can try to push the wall balls here a little bit. With the row immediately after and a good opportunity to recover there, we can reach on the wall balls to get to the row a bit quicker. Aim to complete these in 1-4 sets.

2. We need to manage our toes to bar fatigue. 2-3 sets here with a quick break could be a good strategy instead of holding on for one big set.

3. With the opportunity to push the wall balls a bit, let’s stick with a smooth pace on the dumbbell here to set ourselves up to be ready to attack the wall balls in 2-3 sets.

CrossFit Evergreen – CrossFit

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Warm-up

5 minutes

– 1 lap running or 200m walking

– self – stretch

20/10 (Time)

with a 35 minute time cap

4 rds of:

– 1 minute side plank (hand) :30 sec each side

– 10 bench press Rx: 65/55, Rx+ 95/65

– 20 oblique crunch with a reach (10 each side)

– 10 close grip bench press

– 20 climber taps (10 each side)

– 10 reverse grip bench press

– 20 elbow supported V-sit with alternating knee tuck (10 each side)

– 10 wide grip bench press

– 20 elbow supported V sit with leg raises

– 10 db flyes Rx: 25/15, Rx+ 30/20

– 20 low plank (on forearms) with alternating glute raises (10 each leg)

– 10 db bench press

– 20 bear stance to plank to push up ( sort of like inch worms)
Alternate Rx: (meaning it isn’t in this system as Rx) change the bench reps to 5

You can do all four sets of one movement if you prefer

CrossFit Evergreen – CrossFit

“Perfection can be spelled with the word paralysis.” – Churchill

The act of “starting” is all to often the most challenging.

As human beings, our survival mechanism kicks in when we approach change. It sounds the alarm, telling us we are in dangerous waters. We may find ourselves forecasting to the future, vividly conceptualizing the hardships, obstacles, and all the tough unknowns that path may bring.

This defense mechanism is amazing for avoiding predators. It can save our life! But on the hand… it can also prevent it.

Breathe into those thoughts that run through our mind when we approach change. Recognize them. Accept them for what they are. And then put them where they belong, because it’s time to get to work.

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Warm-up

See Coaches Board

Grit Squats – Week 3B (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 3:

6 Back Squats @ 86%

5 Front Squats @ 74%

“The Spins” (Time)

For Time:

24/18 Calorie Assault Bike

100 Double Unders

30 Double Dumbbell Push Presses 35 / 20 lb

100 Double Unders

24/18 Calorie Assault Bike

On the Minute (Including At The 0:00): 6 Alternating Single Dumbbell Power Snatches 35 / 20 lb
Stimulus

– Conditioning Category: Threshold

– The weight for the dumbbell snatches should be a weight you can complete unbroken every minute.

– The weight for the dumbbell push presses should be a weight you can complete 15+ unbroken when fresh.

ALTERNATING DUMBBELL POWER SNATCHES

– Reduce Load

– Kettlebell Swings

– Light Barbell Power Snatches