Saturday
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.
Metcon
gooDTime (Time)
5 Rounds:
15/12 Calorie Row or 200 Meter Run
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Barbell: 155/105
STIMULUS
GENERAL
-Today’s workouts combines the row erg with rounds of the hero workout “DT”
BARBELL
-Let’s choose a moderate barbell weight that allows you to complete the hang power cleans in 2 sets and push jerks in 1 sets within the workout
Strategy
DEADLIFTS
-The deadlifts are the movement we want to break the most of any barbell movement, as they are the easier to break
-Split up the 12 reps in a way that allows you to thrive through the more difficult hang power clean and push jerks
-You can leave one final rep at the end of the deadlifts to allow for an efficient transition to the start of the hang power cleans
-Consider the following options:
11-1
6-5-1
4-4-3-1
HANG POWER CLEANS
-Let’s break the hang power cleans in the first couple rounds in the same way you see yourself breaking them in the last couple rounds
-Just like the deadlifts, we can always leave 1 rep at the end for an efficient transition to the push jerks
-Consider the following options:
8-1
4-4-1
3-3-2-1
PUSH JERKS
-If there is one movement we want to try and hold onto unbroken, it’s the push jerks
-If we break, we have to rest a lot and complete another hang power clean that doesn’t count towards your score
-With the run/row to follow, where we can always move forward, let’s push for a big set here
Run/Row
-When rowing for calories, we are rewarded for a higher power output
-Let’s aim to move at a moderate pace knowing we are going to chip away at smaller sets of deadlifts after
Midline
10-8-6-4-2:
Strict Pull-ups
Strict Toes to Bar
Into…
2-4-6-8-10:
Strict Handstand Push-ups
Reverse Crunches
Metcon (No Measure)
10-8-6-4-2:
Strict Pull-ups
Strict Toes to Bar
Into…
2-4-6-8-10:
Strict Handstand Push-ups
Reverse Crunches
Friday
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… instead choose.
Decisions = Destiny.
Strength
Metcon (No Measure)
3 Giant Sets:
9 Single Arm & Leg Dumbbell Romanian Deadlifts (Each Side)
15 Double Dumbbell Bench Press
21 Banded Pull Throughs
Rest 2 Minutes Between Sets
-“Giant Sets” are big supersets where you move right from one movement to the next while prioritizing quality over speed
-We’ll rotate through 3 movements in today’s Body Armor piece
-You can build in weight/resistance over the 3 sets, or stay the same across
-Choose challenging weights, but loads that allow you to complete each movement without stopping
-Rest 2 minutes between sets to preserve quality movement
Metcon
Power Wash (2 Rounds for time)
Every 10 Minutes x 2 Rounds:
1,000/800 Meter Row
30 Dumbbell Power Snatches (50/35)
50 Wallballs (20/14)
STIMULUS
GENERAL
-In this 2-round workout, a round starts every 10 minutes (0:00 & 10:00)
-In the first round, you’ll complete the three movements and rest with whatever time remains until the 10:00 on the clock
-For Example: If round 1 takes you 8 minutes to complete, you’ll have 2 minutes to rest until round 2
-Score each round for time
-We expect rounds to take between 6:30 – 8:30 to complete
-To ensure we have some rest built, cap your first round at 9 minutes
DUMBBELL POWER SNATCHES
-You’ll alternate arms every rep, for a total of 15 each side
-Choose a weight here that allows you to complete the 30 reps in no more than 3 sets
WALLBALLS
-Choose a wallball weight that allows you to complete at least 10 reps at a time within the workout
Strategy
ROW
-The row is important, but not as important as the weighted movements
-With 2 rounds that last between 6:30-8:30, let’s row at a pace that is around 5 seconds slower than your 2k pace per 500
For Example:
-If your best 2k row is 8:00, your pace per 500 would be 2:00
-In today’s workout, it may be best to hover right around 2:05
-If you don’t know what your 2k pace is, row at a moderate pace that you think you could maintain for around 15 minutes
DUMBBELL POWER SNATCHES
-The goal on the dumbbell power snatches is to just stay moving as much as possible
-The nature of this movement makes it easier to stay moving than the wallball does
-Completing quick singles where you switch hands with the dumbbell on the ground can be a very consistent option across both rounds
-When considering singles or touch and go, take into account the plan on the wallballs to follow
WALLBALLS
-Knowing there rest following the wallballs, let’s try to hold on for bigger chunks if possible
-Consider the following break-up options:
1 Set: 50
2 Sets: 25-25 or 30-20
3 Sets: 25-15-10
4 Sets: 15-15-10-10
5 Sets: 10-10-10-10-10
Thursday
CrossFit Evergreen – CrossFit
“We’re so busy watching out for what’s just ahead of us that we don’t take time to enjoy where we are.” – Bill Watterson
“Satisfied” feels like a dangerous word.
As competitors, we’re always striving for betterment. Through an everlasting hunger to improve, we wake each day looking to press forward. Although a phenomenal quality, this can be a double-edged sword.
We can fall into the trap of telling ourselves, “I’ll be happy when”. I’ll be happy when I make this PR, get that job, or buy that home. Yet, the finish line always moves. As soon as we do reach that PR, we’re immediately turning to thinking about the next.
The call to action is to appreciate where we are today. To reflect not just on the “to improves”, but to reflect on the positives. The accomplishments. To be proud of where we’ve come from, and where we’re about to go.
Metcon
Metcon (Time)
21-15-9 (3 Minute Cap)
Air Squats
Push ups
-Focus on finishing the workout within the time cap
-Scale the movements to make this possible
Metcon (Time)
10 Rounds For Time:
20/15 Calorie Row OR 200 Meter Run
After Each Round: 30 Second Front Plank
Wednesday
CrossFit Evergreen – CrossFit
“Well done is better than well said.” – Benjamin Franklin
Talk is cheap.
Anyone can talk.
Only the few, choose to do.
There will be a point today where we will feel compelled to express our thoughts to someone. Maybe it’s how something could be done better.
Press pause in that moment. “Ductus Exemplo” is a Latin phrase that translates to: “Lead by Example”. Actions will always speak louder than any words.
WD > WS.
Metcon
Bergeron Beep Test (AMRAP – Rounds and Reps)
On the Minute For as Long as Possible:
7 Thrusters (75/55)
7 Pull-ups
7 Burpees
After 10 Rounds: Add (1) Rep to Each Movement Every Round Until Failure
(10 rd minimum scaled)
SUBS
PULL-UPS:
-Reduce Reps
-Banded Pull-ups
-Ring Rows
-Jumping Pull-ups
STIMULUS
GENERAL
-The “Bergeron Beep Test” is a CompTrain classic benchmark workout
-Every minute on the minute, you’ll complete 7 thrusters, 7 pull-ups, and 7 burpees
-If you’re able to complete 10 rounds, add one rep to each movement every round until you are no longer able to complete the work within the minute
-For Example:
Rounds 1-10: 7 Reps Each
Round 11: 8 Reps Each
Round 12: 9 Reps Each
Round 13: 10 Reps Each
…..
-Your score is total completed rounds and reps
-The goal is to choose weights, rep schemes, and movement variations that allow you to complete at least 10 rounds
THRUSTERS
-The thruster barbell is designed to be very light
-This should be a weight that you are capable of stringing together 30+ reps unbroken when fresh
PULL-UPS
-Choose a pull-up number or variation that you can complete unbroken for at least the first 7-10 rounds of the workout
BURPEES
-With this being a benchmark workout, let’s aim for quality burpees today
-Standards: Chest and thighs to floor, small jump to full extension, and clap overhead
Strategy
GENERAL
-The Beep Test isn’t about sprinting through rounds, rather finding a pace that you can sustain for 10+ rounds
-The goal of the first 10 rounds is to finish with some rest built in, but not too much
For Example:
-Sprinting through the 21 reps in 30 seconds will probably get your heart rate up more than you want it to
-Consider slowing your pace to finish these sets around 45 seconds, which gives you plenty of time to transition back to the barbell
-Your speed will have to increase once the reps start to increase after round 10
-Make sure your transition between movements are very short, as every second counts within these short windows
THRUSTERS & PULL-UPS
-Let’s try to complete these first two movements unbroken for as long as possible
-If you had to pick one to break later on as the difficulty increases, make it the pull-ups, as those are easier to get back on quickly after a break than the thrusters are
BURPEES
-The burpees are truly the pacer of the workout, and the only movement where we’re not holding onto something
-Early on, aim to complete smooth and controlled burpees
-Slowing down these reps a bit will help you thrive through the thrusters and the pull-ups
-As the reps increase or the time shrinks, we’ll have to pick up the burpee speed to successfully make it to the next round
Midline
3 Giant Sets:
10 Rower Pike Ups
30 Hollow Body Scissor Kicks
50′ Quadruped Crawl
Rest 2 Minutes Between Sets
STIMULUS
GENERAL
-“Giant Sets” are big supersets where you move right from one movement to the next while prioritizing quality over speed
-We’ll rotate through 3 movements in today’s Midline piece
-Staying slow and controlled is the name of the game on these three movements
-Rest 2 minutes between sets to preserve quality movement
HOLLOW BODY SCISSOR KICKS
-Count 1 rep when you both feet have had a chance to pass over the top
-You can also think of these as 60 total reps (30 Each Leg)
Tuesday
CrossFit Evergreen – CrossFit
“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 back bone. 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.
Skill
Metcon (AMRAP – Reps)
Ascending Ladder for 5 Minutes:
2 Strict Handstand Push-ups
2 Calorie Row
4 Strict Handstand Push-ups
4 Calorie Row
…
Continue to Add (2) Rep to Each Movement
Rest 2 Minutes
Ascending Ladder for 5 Minutes:
2 Kipping Deficit Handstand Push-ups (4″/3″)
2 Calorie Row
4 Kipping Deficit Handstand Push-ups (4″/3″)
4 Calorie Row
…
Continue to Add (2) Rep to Each Movement
SUBS
STRICT HANDSTAND PUSH-UPS
-Reduce Volume
-Box Handstand Push-ups
KIPPING DEFICIT HANDSTAND PUSH-UPS
-Reduce Volume
-Reduce Deficit
-No Deficit
-Box Handstand Push-ups
STIMULUS
-In this two part gymnastics skill piece, we’ll climb by 2 reps each round until the 5-minute cap is reached
-For part one, choose a variation that allows you to complete 10+ strict handstand push-ups when fresh
-For part two, choose a deficit that allows you to complete 10+ kipping handstand push-ups when fresh
-Put your hands on stacked plates to create these deficits
-To modify handstand push-up volume, simply climb by 1 rep instead of 2 each round
-Record total reps completed for each part
-Your score is the sum total of part 1 + part 2
Metcon
Six Flags (Weight)
Every 3:00 x 6 Rounds:
21/15 Calorie Row
30 Double Unders
3 Power Snatches
Build in Power Snatch Weight
SUBS
DOUBLE UNDERS
-Reduce Reps
-45 Single Unders
-30 Seconds of Practice
STIMULUS
GENERAL
-Rounds begin every 3 minutes in this 6-round interval piece (0:00 – 3:00 – 6:00 – 9:00 – 12:00 – 15:00)
-You’ll complete the three movements listed and rest until the start of the next 3-minute window
-Each round, you’ll build in power snatch weight
-Your score for the day is the heaviest set of 3 power snatches
-To ensure we have some rest built in, let’s cap these rounds at 2:30
POWER SNATCHES
-The 3 power snatches can be completed touch and go or as single repetitions
-A good starting place for the first round could be around 55-60% of your 1RM snatch
-Use one barbell and switch out weights during rest periods
DOUBLE UNDERS
-The double under number is designed to be very small
-Choose a number or variation that allows you to complete the movement unbroken or under 30 seconds
ROW
-The bike row number should be something you can complete in right around a minute
Strategy
GENERAL
-While there is no score as far as our time goes for each round, we want to move with a purpose in order to complete these rounds in under 2:30
ROW
-Let’s row at a moderately fast pace to start each round
-We’re coming off some rest and are rewarded for higher power outputs when rowing for calories
-We mentioned in the stimulus section that we should aim to complete the row in around 1 minute each round
DOUBLE UNDERS
-Let’s practice picking the rope up quickly following the row calories
-With a small number or reps, aim to complete the double unders unbroken if possible
POWER SNATCHES
-At the lighter weights in the earlier rounds, you may be able to complete touch and go repetitions
-As the weights increase, the 3 reps will likely best be performed as quick singles
-Take this movement one round at a time, choosing the cycling option that allows you to move the weight most efficiently
Monday
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.
Strength
Back Squat
Back Squat
Set 1 (On the 0:00): 9 Reps @ 78%
Set 2 (On the 2:00): 7 Reps @ 85%
Set 3 (On the 4:00): 5 Reps @ 92%
Set 4 (On the 6:00): 3 Reps @ 97%
Set 5 (On the 8:00): 1 Rep @ 102%
Set 6 (On the 9:30): 1 Rep @ 104%
Set 7 (On the 11:00): 1 Rep @ 106-107%
Set 8 (On the 12:30): 1 Rep @ 107-108%
Set 9 (On the 14:00): 1 Rep @ 107-108%
Set 10 (On the 15:30): 1 Rep @ 107-108%
*Percentages based on 5RM Back Squat
STIMULUS
-Today is the 5th iteration of these Back Squat waves
-Increasing loads from two week ago, while maintaining the same exact rep scheme
-Sets 1-4 are completed on the 2:00
-Sets 5-10 are completed on the 1:30
-On sets 7-10, it’s your choice inside the range of 106-108%
-These percentages here are based of your 5RM Back Squat
MOVEMENT PREP
WARMUP SETS
6 Reps @ 53% of 5RM
5 Reps @ 59% of 5RM
4 Reps @ 65% of 5RM
3 Reps @ 71% of 5RM
2 Reps @ 78% of 5RM
Metcon
Overkill (Time)
21-15-9:
Double Dumbell Power Cleans (50’s/35’s)
Box Jump Overs (24″/20″)
Double Dumbbell Front Squats (50’s/35’s)
Toes to Bar
SUBS
TOES TO BAR
Reduce Reps
Feet as High as Possible
Knees to Waist, Chest, or Elbows
STIMULUS
GENERAL
-We’ll complete familiar movements with some odd objects in today’s conditioning piece
-We expect this workout to take around 12-15 minutes to complete
DUMBBELL MOVEMENTS
-Let’s choose a weight for both movements that you are capable of completing 25+ reps unbroken when fresh
-For the power cleans, you only have to touch one head of the dumbbell to the ground on the outside of the feet
BOX JUMP OVERS
-Since these are box jump overs, you do not have to stand to full extension on top of the box
TOES TO BAR
-Choose a toes to bar variation that you are capable of completing 21+ reps unbroken when fresh
-Modifications include reducing reps or choose a sub from the list further down the page
Strategy
DUMBBELL MOVEMENTS
-The dumbbell movements will likely feel pretty good the first round, but let’s aim to approach the round of 21’s in a way that allows you to crush the round of 15’s
-Decide beforehand how you want to break-up the round of 15 and let that fuel your decision on how to attack the round of 21’s
-For Example: If you want to get the round of 15 done in 2 sets, it may be helpful to complete the round of 21 in 2-3 sets
-Especially with the odd nature of the dumbbells, break up these movements before you have to grind out reps in the first two rounds
-Consider the following break-up options for each round
Set of 21
2 Sets: 12-9
3 Sets: 7-7-7 or 8-7-6
4 Sets: 6-5-5-5
5 Sets: 5-4-4-4-4
Set of 15
2 Sets: 8-7
3 Sets: 5-5-5 or 6-5-4
4 Sets: 4-4-3-3
5 Sets: 3-3-3-3-3
Set of 9
2 Sets: 5-4
3 Sets: 3-3-3 or 4-3-2
4 Sets: 3-2-2-2
BOX JUMP OVERS
-This movement is the only station where we aren’t holding onto anything
-Move at a steady, robotic pace through each round of box jump overs
-Lets pace these out to allow for a fast final set of 9
TOES TO BAR
-The dumbbell movements will challenge our grip and midline, which we’ll need for the toes to bar
-While we could try to hold of for big sets, it may be best to chip away at smaller chunks
-Consider the following break-up options for each set
Set of 21
2 Sets: 12-9
3 Sets: 7-7-7 or 8-7-6
4 Sets: 6-5-5-5
5 Sets: 5-4-4-4-4
Set of 15
2 Sets: 8-7
3 Sets: 5-5-5 or 6-5-4
4 Sets: 4-4-3-3
5 Sets: 3-3-3-3-3
Set of 9
2 Sets: 5-4
3 Sets: 3-3-3 or 4-3-2
4 Sets: 3-2-2-2
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