CrossFit Evergreen – CrossFit

“I want to see it, before I believe it.”

We are visually oriented people.
We seem to trust our eyes more than our other senses.

It’s why we call our ultimate direction our “vision”. It’s why in the middle of the night, if we think we hear something, we want to take a look before we feel safe enough to fall back asleep. We can hear news through the grapevine, but we doubt it until we see it.

Recognizing this, we can leverage it to our advantage. Many of us will agree that there is power to writing down our goals, and this is why. We begin to believe it that much more. It feels that much more real.

Write down our vision. Write down our goals. Write down anything that is important, not because it’s a mundane task… but because we need to see it, before we believe it.

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Warm-up

See Coaches Board

“Run Down” (Time)

800, 600, 400, 200M Run

1Round:

5 Roll Outs

10 Floor Wipers

15 Ab-Mat Sit-Ups

*The workout flow has you begin with 800M Run. You will then perform one round of the roll outs, floor wipers and sit-up triplet. Repeat this flow for the remaining Meters listed.

Mobility

Hold each pose for 3-5 deep breaths:

Down dog

Up Dog

3 Legged Dog

Pyramid

Sumo Squat Prayer

Bow pose

Cross Legged Cow Face

Straddle

Pike

Lying Down Crossbody

Corpse

CrossFit Evergreen – CrossFit

“75% Emotional, 25% Physical”

It’s said that the hardest part about anything is starting. And that once we just take that first step, the successive action seems to just fall into place. And there’s absolutely merit to that… an object in motion tends to stay in motion (Newton).

But beyond the surface we want to recognize the truth about us as human beings… that we are emotional creatures. And that our ultimate success is less dependant on the physical actions we take, and more on the emotional backings behind them.

We can conceptualize “successful action” in this way: 25% of it is the physical side. The actual hands in the dirt, grunt work. This stuff matters, of course. But these specific and granular “whats” only account to a quarter of the recipe.

75% of it is the emotional side. The story that plays between our ears as we’re underway. We’re going to hit bumps in the road, and how we internalize obstacles determines our path forward more than anything else. How do we respond when it’s a “bad day?”, and we’re missing every single snatch attempt?

When we think about it that way, successful action isn’t just about what we’re doing, and far more about how we’re doing it. Despite the battle being in our hands, it’s won in our mind.

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Metcon (Time)

3 Sets For Quality:

60 Second Wall Sit

30 Second Handstand Hold On Wall

20 high Box Step-ups (10 Each Side) 30/24

30 Single Kettlebell Overhead Lunges (15 each Side) 24/16 (green/yellow)

Stamina cycling: Squat (Time)

21-15-9 for time, 12 min cap
21 Squat Cleans MRx: 75/45, Rx: 95 / 65 lb

15 Squat Cleans MRx: 85/ 55, Rx: 115 / 85 lb

9 Squat Cleans MRx: 95/65, Rx: 135 / 95 lb

Time Cap: 12 Minutes

Stimulus

– 45 barbell reps for time at ascending weights

– Use a single barbell and change out the loads yourself

– To make it under the 12 minute time cap, each weight should average less than 4 minutes

Metcon (AMRAP – Rounds and Reps)

“13 Going On Hurty”

AMRAP 13:

12/9 Calorie Echo Bike

6 Hand release push-ups

6 Air squats to ball or box (must touch!)

CrossFit Evergreen – CrossFit

“Your obsessions become your possessions.” – Ed Mylett

The word “obsessed” gets a bad rap.
And there’s indeed some merit to that.

But let’s try to define “to be obsessed” a little further. What it’s not defined by is “hours put in”. That may be correlation, but not causality. One is truly obsessed with something when their passion and fire for “that thing” is so great, that their willpower will see them through even the harshest of storms. Where every other person quits… they push on. To one who is obsessed, failure is simply not an option.

Be obsessed with reaching our dreams.
Be obsessed with becoming a better husband. A better wife.
A better son, a better daughter. A better friend, a better neighbor.

Be obsessed with what we care about the most. Our fiercest willpower, pointed in the right direction, is the most powerful thing in the world.

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Metcon (Weight)

Snatch Technique

5 Sets:

2 Snatch Grip Push Presses

2 Snatch Grip Push Jerks

All percentages based on 1RM Snatch:

Set 1 – 40% of 1RM Snatch

Set 2 – 45% of 1RM Snatch

Set 3 – 50% of 1RM Snatch

Sets 4+5 – 50-60% of 1RM Snatch
Stimulus

– Working technique here at lighter loads.

– Our focus should be on staying connected to the bar throughout the push press, and being fast and crisp on the push jerks.

Score the last set.

Counter Clockwise (Time)

On the 7:00 x 3 Rounds:

200 Meter Run, 9 Double Dumbbell Burpee Deadlifts

200 Meter Run, 7 Double Dumbbell Burpee Power Cleans

200 Meter Run, 5 Double Dumbbell Burpee Clean & Jerks

Dumbbells: MRx: 30/20, Rx: 50/30, Rx+: 70 / 50 lb’s
Stimulus

– You’ll have 7 minutes to complete the 6 stations listed

– Your score will be the slowest of your 3 total rounds

– Rounds begin on the 0:00-7:00-14:00

– There are ideally completed in 6 minutes or less, allowing for 1 minute of recovery between rounds

– For all three dumbbell movements, the feet must land inside the dumbbells in the jump or step out of the burpee

CrossFit Evergreen – CrossFit

“There will never be better you, than you.”

There is a lot to be said about authenticity.
The first definition inside Merriam-Webster reads, “worthy of acceptance or belief.”
If there’s one sure way to find failure in something, it’s through not being ourselves. It just doesn’t pan out in the long run. While we always remain a student, the harm lies when we blur the lines between emulating the traits of our mentors… with trying to actually be them.

Our mentors do not wish for us to follow in their footsteps.
Our mentors wish for us to go further. To blaze the path further than before.

We have incredible leaders to guide us. But it is now on us to push even further. And there’s no one suited better for that, than you.

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Back Squat (Grit Squats – Week 2A )

Grit Squats – Week 2A

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 1

10 Back Squats 62%

5 Front Squats 62%

Set 2

8 Back Squats 67%

5 Front Squats 64%

Set 3

6 Back Squats 72%

5 Front Squats 66%

Jack of all Trades (Time)

“Jack Of All Trades”

For Time:

2,000 Meter Row

30 pull-ups MRx: jumping pull-ups, Rx+: Bar Muscle-ups

40 Thrusters (115 / 85 lb)

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

– Conditioning Category: Threshold

– Using the row to pre-fatigue our pull-ups/bar muscle-ups and thrusters.

– This should be a weight that we could complete at least 20 unbroken thrusters when fresh.

– If we can complete 8+ Bar Muscle-ups unbroken when fresh, let’s complete this station as written.

– Score: Time

CrossFit Evergreen – CrossFit

Choose one or the other, not both

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“The Villainous 45 lb bar upper body workout” (2 Rounds for reps)

Perform in order:

1) bench press 200+/100+ goals – no racking, but can rest briefly.

2) bent over row 60+/35+ – brace forehead on rig or wall; bring to upper & lower abs

3) standing overhead press – strict; 50+

4) upright row – thumbs touching, 50+

5) triceps extension – standing or lying, 50+

6) biceps curl – no bouncing, 50+

100,000- pound Challenge (Weight)

“Weaklings and weak-willed need not attempt this insane challenge!” Men’s health magazine

JUST KIDDING! It’s not 100,000 lbs!

This is a class where you pick the movements, weights (if any, body weight counts, and amount moved).

45 min. time cap

– start with 500m row, then work!

– at 10 min mark row 400m, work!

– at the 20 min mark row 300m, work!

– at 30 min, row 200m, work!

-at 40 min row 100m, work!

CrossFit Evergreen – CrossFit

“If people knew how hard I worked to achieve my mastery, it wouldn’t seem so wonderful after all.” – Michelangelo

Written by someone recognized as one of the greatest artists of time.

“Natural born talent” is a myth. Movies portray it, sports news glamorizes… the “uncontrollable factor” that leads to such heights of achievement. Yet here he is, Michelangelo himself, expressing his backbone to success.

It’s easy to believe that we can’t control tomorrow. To believe that it is by chance. It’s far harder, to believe that it is within our capabilities. That there is another level of true grit and unrelenting effort we can choose to go. It’s realizing that the great Michaelangelo simply worked his ass off… and that we can too.

Greatness is never by chance. It is always by choice. The choice to do the work.

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Strength

Back Squat

Grit Squats – Week 1B

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

8 Back Squats – 70%

5 Front Squats – 66%

Set 2

8 Back Squats – 75%

5 Front Squats – 68%

Set 3

8 Back Squats – 80%

5 Front Squats – 70%

Modifications

BACK SQUATS

– Reverse lunges with dumbbell(s) or kettlebell(s)

FRONT SQUATS

– Front squats with dumbbell(s) or kettlebell(s)

Power Snatch Technique

Power Snatch

Power Snatch Technique

5 Sets:

1 Power Snatch

1 Snatch Grip Push Jerk

1 Low-Hang Power Snatch

Percentages Based on 1RM Snatch:

Set 1: 60%

Set 2: 65%

Sets 3-5: 65-70%

Stimulus

– Power Snatch: Floor

– Snatch Grip Push Jerk: Back Rack

– Low-Hang Power Snatch: Below The Knee

– Complete these 3 reps unbroken and rest as needed between sets to maintain quality

– Lets aim for a strong lockout and stable overhead position in this complex that will carry over into the rest of the work for today

Movement Prep

https://www.youtube.com/watch?v=0TqBdwvOsoc

Metcon

Chunky Monkey (Time)

“Chunky Monkey”

For Time:

9-8-7:

Power Snatches

Overhead Squats

30/24 Calorie Assault Bike

6-5-4:

Power Snatches

Overhead Squats

30/24 Calorie Assault Bike

3-2-1:

Power Snatches

Overhead Squats

Barbell: 115 / 85 lb

Movement Prep

Practice Round

With Workout Weight:

2 Power Snatches

2 Overhead Squats

1 Power Snatch

1 Overhead Squat

Modifications

ASSAULT BIKE

– Equal Calorie Echo Bike

– 40/30 Calorie Bike Erg or Row

– 400 Meter Run

Stimulus

– Conditioning Category: Threshold

– Cycling a moderate heavy weight for 45 reps of each barbell movement today.

– Choose a weight that you will complete for singles on the power snatches and no more than 2 sets of the bigger sets of overhead squats.

Strategy

THE BIG TAKEAWAYS

1. The movement to set yourself up for is the overhead squats. Going with steady singles on the power snatches should allow you to thrive on the squats. The goal for each round is to complete the squats in as few sets as possible.

2. Since we’re doing singles on the snatches, look to put out a solid effort on the bike. After your last calorie, you can somewhat “recover” the breathing between single reps on the barbell.