CrossFit Evergreen – CrossFit

“You can easily judge the character of a person by how they treat those who can do nothing for them.” – Johann Wolfgang von Goethe

Cue, craving, response, reward.
In “Atomic Habits”, by James Clear, this is the loop process that determines many of our actions.

A large part of the above is the final piece – the reward. We can be reward oriented beings. It’s not a bad thing by itself, but we do find ourselves in trouble when it is the *only* thing.

The quote above gives us something to think about. Sometime today, we’ll come across the individual who can offer us the least in return. As in, there won’t be a reward for whatever action we have the option of taking. We’ll know who it is when we see them.

How we act inside that moment is the reality of our character.

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Metcon

30 Minute Time Trial (Distance)

30 Minutes on any one machine or running for max distance

Midline

EMOM 12:

Min 1: 25 Scuba Kicks

Min 2: 15 Second hollow Hold

Min 3: 30 Second Front Plank

CrossFit Evergreen – CrossFit

“Your actions speak so loudly that I can’t hear what you’re saying.”

It’s not about what we talk about, but what we tolerate.

When we think of our greatest role models, those we truly look up to in life, there’s a consistent commonality we’ll notice… their action under adversity. They achieved something great, under incredibly hard circumstances. They overcame a specific challenge in their darkest hour. And for that, we remember them.

Our identity isn’t shaped by the good times… but the challenging ones. In those moments, it’ll never be about what we say, but what we do.

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Metcon

The Grunt (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 =75/45, Rx= 95/65, Rx+=135 / 95 lb
Movement Prep

Practice Round (At Workout Weight):

5 Power Cleans

5 Front Squats

5 Push Jerks

5 Power Snatches

5 Thrusters

Stimulus

– 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.

– We will retest this workout at the end of our cycle.

– Barbell must come from the floor for all movements.

– Score is total thruster reps completed.

Strategy

THE BIG TAKEAWAYS

1. 1-3 sets on the power cleans.

2. 1-2 sets on the front squats.

3. 1-2 sets on the push jerks.

4. Singles, 2 sets, 3 sets, or unbroken on the snatches.

5. Chip away at the thrusters in sets of 3 or more.

Run It Back (Time)

“Run It Back”

On the 4:00 x 6 Rounds:

400 Meter Run

12 Pull-Ups

21 Kettlebell Swings 53 / 35 lb (green/yellow)

Movement Prep

Practice Round:

2 Pull-ups

4 Kettlebell Swings (Workout Weight)

100 Meter Run

Modifications

PULL-UPS

– Reduce Reps

– Ring Rows

– Banded

– Dumbbell Plank Rows

400 METER RUN

– 500/400 Meter Row

– 1000/800m Bike (Any)

– 400/300m Ski
Stimulus

– Working through intervals today that balance out gymnastics, weightlifting, and cardio

– Round begin every 4 minutes [0-4-8-12-16-20]

– Enter all 6 times today, with your score being the slowest round

– These rounds should take 3:30 or less to complete, giving you at least 30 seconds of rest between sets

– Choose a pull-up number you can complete in under 45 seconds

– The kettlebell should also be a weight that you can complete unbroken every round.

– Adjust the reps or run distance as needed to stay under the 3:30 per round mark

Strategy

THE BIG TAKEAWAYS

1. With your score being the slowest of the 6 rounds, look to find a sustainable speed from the very beginning. It can almost be helpful in workouts like this to declare your first round as your slowest time of the day.

2. Push the inside movements and find a steady run pace. The difference makers of this workout isn’t the running, it’s the efficiency and speed on the pull-ups and kettlebell swings. Run at a pace that allows you to thrive on the next round of higher priority movements.

CrossFit Evergreen – CrossFit

“Tell me and I forget. Teach me and I’ll remember. Involve me, and I’ll learn.” – Benjamin Franklin

The musician doesn’t learn by listening. The musician learns, by playing. It’s how the mind, in its ever plastic state, adapts. It responds to application.

In the “Cone of Learning” (Edgar Dale), we learn:
10% of what we read.
20% of what we hear.
30% of what we see.
50% of what we hear and see.
70% of what we say and write.
90% of what we actually participate in.

Information without application, is knowledge.
Information with application, is wisdom.

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Metcon

Strict JT (Time)

21-15-9:

Strict Handstand Push-ups

Strict Ring Dips

Push-ups

SUBS

OVERALL WORKOUT:

-Reduce Volume

STRICT HANDSTAND PUSH-UPS:

-Reduce Reps

-Feet on Box or Bench Video

STRICT RING DIPS:

-Reduce Reps

-Banded Ring Dips

PUSH-UPS:

-Reduce Reps

-Elevate Hands to Box or Bench

-Knee Push-ups
Movement Prep

Practice Round:

3 Strict Handstand Push-Ups

3 Strict Ring Dips

3 Push-Ups

Stimulus

– We’ll be retesting this bench mark in the final week of this cycle (week 8).

– Working a high interference upper body pressing workout with the strict version of the hero workout “JT.”

– This is designed to be very challenging on the arms and chest, so look to break all these movements into manageable chunks from the beginning.

– We’ll put a 12 minute cap here. If you get capped, your score will be 12:00 and we’ll add 1 second for ever missed rep.

– Score: Time

John Deere (Time)

“John Deere”

(30 Minute Cap)

21-15-9:

Row Calories

Bike Calories

200 Meter Dumbbell Farmers Carry

21-15-9:

Row Calories

Bike Calories

200 Meter Dumbbell Farmers Carry

21-15-9:

Row Calories

Bike Calories

MRx: 30/25, Rx: 40/30, Rx+: 50/35

Movement Prep

Practice Round:

5 Calorie Row

5 Calorie Bike

20m Farmers Carry

Modifications

– Equal calories any machine (to maintain rep scheme)

– If running, 400-200-100m we’ll be the distances to sub.

Midline

If time permits:

Midline

3 Giant Sets:

20 Seated Banded Abductions

20 Weighted AbMat Sit-Ups

20 AbMat Sit-Ups

Rest 2 Minutes Between Rounds

Stimulus

– A giant set means that we’ll move quickly from station to station and rest only between fully completed sets. A fully completed set is when we have finished all 3 stations.

– Hug a dumbbell to the chest for the weighted sit-ups. Feel free to build in weight each set or stay the same across.

Movement Prep

https://www.youtube.com/watch?v=Af63bSH3LIw

CrossFit Evergreen – CrossFit

Grunt Work: Week 1

“Culture eats strategy for breakfast.” – Peter Drucker

In business, this is ever important for leaders to fully understand. That the culture of a team is everything. Over any marketing plans, product launches; anything.

The same mindset is true for us as athletes.

We’ve all heard the line, “it’s not the size of the dog in the fight, but the size of the fight in the dog.” And we believe it to be true. The picture perfect strategy, executed half-heartedly, will always be beaten by the less-than-ideal strategy, but executed with full heart.

Our character is our backbone. During round 4 of “Kelly”, or the final minutes of an Open AMRAP, it will not be our “workout strategy” that we fall back to. It’s something deeper. Cultivate that, and everything else falls into place.

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Strength

Back Squat (Grit Squats)

3 Supersets:

“X” Back Squats

“X” Front Squats

Rest 2:00 between sets.

-We’ll be building on these squats in the coming weeks.

-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 @60%

5 Front Squats @ 60%

Set 2:

8 Back Squats @ 65%

5 Front Squats @62%

Set 3:

6 Back Squats @ 70%

5 Front Squats @ 64%

Modifications:

Back Squats- Reverse lunges w/ dumbbells

Front Squats – Front Squats w/ dumbbells

Metcon

Front Burner (Time)

For Time:

20 Front Squats 135/95

20 Lateral Barbell Burpees

20 Push Presses 135/95

20 Lateral Barbell Burpees

20 Thrusters 135/95

MRx: 95/55, Rx: 115/75, Rx+: 135/95

Stimulus

-Conditioning Category: Threshold

-100 reps for time at challenging barbell weight

-Choose a load that allow you to complete the thrusters in at least sets of 5 during the workout

-You do not have to stand all the way up on the lateral barbell burpees

– Take the barbell from the floor, not out of a rack

Modifications

Barbell Movements:

– Sub barbell for 1 or 2 dumbbells/kettlebells

-Reduce the load

Lateral Barbell Burpees:

-Regular burpees

-Burpees over dumbbells

-Burpees over a line

Strategy

THE BIG TAKEAWAYS

1. The two most important barbell movements are the push press and thrusters. Break these up before your press out starts to struggle, as it’ll make it much easier to come back for another strong set. Consider the following options: 20, 12-8, 8-7-5, 5-5-5-5.

2. Work at a consistent pace on the lateral barbell burpees that will allow you to thrive on the barbell. We don’t want to move slowly, just steadily.

3. Make it a goal to get your hands right on the barbell after your last burpee for your first set. Even if this is 5 reps, it’s a great mental win. We can practice this in a short practice round.

CrossFit Evergreen – CrossFit

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Summer Fun (Time)

4 rounds of:

– 25′ yoke carry (empty)

– 4 tire flips

– Overhead weighted walk

1) 50m, 2) 100m, 3) 150m, 4) 200m

– 50 sledge hammer strikes (25 each arm)

– 1 minute plank
– Rain or shine we’ll do this WOD.

– lightening will move outside movements indoors

CrossFit Evergreen – CrossFit

“Discipline is choosing between what you want now, and what you want most.” — Abraham Lincoln

The desire to seek immediate gratification can be our mortal enemy. It drives us towards the comfortable choice. The safer option, or the compromise.

What we lack in those weak moments is discipline. Discipline is the willingness to stick to goals we set out to do. Emotions and conditions can tempt to sway us, where our discipline can see the temptations for what they are, and make the right decision.

This skill, as it truly is one that we can practice, has been linked many times over to being a critical component of success.

What our emotions drive us towards today, may very well be directly against what we want in the long run. So we must question them. Stacked side by side, here we need to choose. Which one do we want more? There can only be one.

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Warm-up

See Coaches Board

Gymnastic Practice (No Measure)

Not For Time:

A) Accumulate 200-300′ Handstand Walk

B) Accumulate 10-15 Ring Muscle-ups
-Spend 10-15 min on these skills

Stimulus

– Starting the day practicing some higher skilled movements while we’re fresh

– These are for quality, so take your time with both

– If both of these movements are still a work in progress, reduce reps/distance or simply practice each for 10 minutes instead of accumulating these numbers

Modifications

HANDSTAND WALK

– Reduce Distance

– 10 Minutes of Practice

– Handstand Hold

RING MUSCLE-UPS

– Reduce Reps

– 10 Minutes of Practice

– Feet on ground assisted muscle ups

“Bunions” (Time)

For Time:

27 Deadlfts, 27 Toes to Bar, 27/21 Calorie Row

21 Deadlfts, 21 Toes to Bar, 27/21 Calorie Row

15 Deadlfts, 15 Toes to Bar, 27/21 Calorie Row

9 Deadlifts, 9 Toes to Bar, 27/21 Calorie Row

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

– Conditioning Category: Threshold

– Choose a moderate barbell weight that you can complete in sets of 5 at a minimum during the workout

– Choose a toes to bar number that allows you to clear the opening set in 2 minutes or less.

– Score: Total Time (No Time Cap)

Strategy

THE BIG TAKEAWAYS

1. With a front loaded workout that is also pretty taxing on the grip and midline, today could be a great day to chip away at very quick sets of deadlifts and toes to bar. Fast sets of 3-5 reps can sometimes be faster than holding on for large sets with long breaks. Try to take 2-3 breaths maximum before getting back on the bar for the next set.

2. While the deadlift and toes to bar reps drop, the row stays the same. Look to hold a similar moderate pace across the board. Knowing you’re chipping away at quicker sets on the bar movements could be a nice incentive to hold a strong row pace.