1901, 2023

CrossFit – Thu, Jan 19

CrossFit Evergreen – CrossFit


“The most important decision we make is whether we believe we live in a friendly or hostile universe.” – Albert Einstein

We choose the world we live in. And our decision will echo through our lives, perpetuating itself over and over without the conscious even being aware of it. The first step – awareness.

Let’s first recognize that we, by default, tend to gravitate towards “hostility”. This may sound strange at first, but when we think about it, we know that we are defensive creatures. And that a very active “fight or flight” mechanism lives within us. Our default interpretation can be to see things as “threats”. It can be very challenging to trust.

Not all of that is a bad thing. But magnify it, and imagine as if that is the universe we believe it to be – pure hostility. It’s a pair of red glasses we’ve placed over our eyes that we view the world. And despite holding the greenest of flowers in our hand… all we see is a red flower.

It starts with awareness of where we currently are. Brutally honest self-reflection.

It then turns into a choice… a choice of lens that we will view the world in.

Change our perception, and we change our world.

Do you feel like you live a more peaceful or hostile life? When was the last time something happened to you that was out of your control? How did you respond or react? Did you think “why me” or just simply think “it is what it is?”

Box It Up (Time)

8 Rounds For Quality:
8 Kettlebell Swings MRx: 35/20, Rx: 50/35
4 Shuttle Runs
8 Burpee Box Jump Overs (24″/20″)
4 Shuttle Runs

1 Shuttle Run = 50ft.
MRx: Burpee Box Step Overs
– The goal of today’s active recovery is to just move and sweat at a moderate intensity.

– Let’s make the main focus today to dial in our shuttle run pacing and improve our technique at the turn arounds.

– You can go as hard or as easy as you’d like during this workout.

– Score: Time

Warm Up

10 Light Kettlebell Swings

5 Workout Weight Kettlebell Swings

3 Easy Shuttle Runs

6 Burpees

6 Box Step-Overs

6 Box Jump Overs

3 Burpee Box Jump Overs

3 Fast Shuttle Runs



– Reduce Loading

– Reduce Reps

– Sub Single Dumbbell Hang Power Snatches


– Reduce Reps

– 7Cals On Any Machine


– Reduce Box Height

– Burpee Box Step Overs

– Regular Burpees

Mobility (No Measure)

Wrist Stretches
Down Dog
Happy Baby
Banded Hamstring Hip Opener
Roll Outs – Calves, Glutes, Quads, Thoracic
Corpse Pose

-Hold each pose for 3-5 deep breaths

1801, 2023

CrossFit – Wed, Jan 18

CrossFit Evergreen – CrossFit


“Rome was not built in a day.” – John Heywood

An old adage on building greatness. Indeed an accurate statement, and a healthy outlook on mastering a craft. However, the critical message is less about how “great things take time”, and more, about the importance of laying the next brick.

We can become consumed with the idea of making it… finishing “Rome.” And in so, we don’t place the value in the next brick being laid. With one eye distracted, thinking of the prize, we only have one eye left for the journey.

The call to action is to lay the focus on that next brick… with every ounce of energy we have. Full mind, body and spirit in the present moment.

It may take weeks, months, years, or a lifetime. But under this lens, you will not miss a day. Until, that is, you have your empire.

What goals are you chasing? What actions are you taking (or bricks you are laying) each day in order to get closer to achieving those goals? If you ever catch yourself feeling overwhelmed by your goals and thinking “I’ll never get there,” refer back to your actions. Ask yourself if these actions are aligning with what you are chasing.

Deadlift (Deadlift

On the 3:00 x 3 Sets:
5 Reps @ 83%

*Percentage Based Off 1RM Deadlift

– Control your bar on the way down from this lift.

– Athletes should stick to given percentage as we will build off this in the coming weeks.

– Score: Enter weights used each set.

Head Over Heels (2 Rounds for reps)

“Head Over Heels”

AMRAP 5:  
Max Toes to Bar

On the Minute [Starting @ 0:00]:
9 Deadlifts

Rest 2 Minutes

AMRAP 5:  
Max Handstand Push-ups

On the Minute [Starting @ 0:00]:
9 Deadlifts

Barbell: MRx: 135/95, Rx: 155/115, Rx+:185/135
– Conditioning Category: Grindy Threshold. Athletes will grind through deadlift reps on the minute while maintaining their maximal sustainable pace on the gymnastics.

– Deadlifts: Loading should not exceed 65% of your 1RM deadlift. Reps should take less than 30s.

– Toes To Bar: Athletes should be able to get at least 7 reps each minute.

– HSPU: These can be kipping or strict reps. Athletes should be able to get at least 7 reps each minute.

– Score: Enter reps completed each AMRAP. Overall score will be the sum total.

– Aim for 1-2 sets on the deadlifts every minute.

– How we break up the TTB will depend on our capacity. If these tend to break down pretty quickly, let’s go with small sets right from the start. If out TTB are pretty strong, let’s hold on for some bigger sets here.

– Same as the TTB, the HSPU will depend on our capacity. Start with small sets if needed or bang out some big ones while you’re fresh.

– It’s good to set a goal for each minute so we can chase a number. Even if our break up strategy shifts on the fly, we at least know how many reps we want to get.

Warm Up

3 Deadlifts (Light)

3 Knees To Chest

3 Toes To Bar

3 Deadlifts (Workout Weight)

3 HSPU Negatives




– Toes To As High As Possible

– Knees To Chest


– Weighted Sit-Ups

– Sit-Ups


– Reduce Loading/Reps

– Sub Dumbbells

– Sub Kettlebells


– Use Riser

– Pike Push-Ups

– Push-Ups

– Double Dumbbell Push Presses

Bonus Burn (No Measure)

Tabata 30/30

3 Rounds
-DB Bicep Curls
-OH Tricep Extensions
-Weighted Glute Bridges
You pick the weights. Focus on full range of motion. Glute Bridges can be single leg.

1701, 2023

CrossFit – Tue, Jan 17

CrossFit Evergreen – CrossFit


“Empathy fuels connection. Sympathy drives disconnection.” – Brene Brown

Empathy and sympathy are often lumped together, but Brene Brown shares with us how different they truly are.

Sympathy is feeling “sorry” for someone. And although these intentions often come from a good place, it actually further isolates the individual. It creates a deeper divide.

Empathy, on the other hand, is free of judgment. It’s sincerely listening, fully present in the moment for another. What is not, is a “diagnosis”. Instead of being there to fix you, it’s being there *with* you.

Rarely can a response make something immediately better. Actions can follow at another time. Often enough, what does make something better, is connection.

When was the last time you expressed empathy?

Shoulder Press (Strict Press

On the 2:30 x 6 Sets:
3 Strict Press (78-88%)

*Percentage Based Off 1RM Strict Press

– Barbell should come from a rack.

– Athletes should stick to given percentage range as we will build off this in the coming weeks.

– Score: Enter all 6 weights used.

Warm Up

20s Belly To Wall Handstand Hold

20s Barbell Elbow Rotations

20s Barbell Overhead Hold

20s Strict Presses


5 Reps @ Light Weight

3 Reps @ Moderate Weight

…Keep building (If needed) in sets of 2-3 to 78%

Walk The Line (Time)

“Walk The Line”

5 Rounds For Time:
9 Chest to Bar Pull-ups
30ft. Dumbbell Walking Lunge
60 Double Unders
30ft. Dumbbell Walking Lunge

Dumbbells: MRx: 30/15, Rx: 40/25, Rx+: 50/35

Time Cap: 18 Minutes
– Conditioning Category: Threshold. Athletes should aim to hold their maximal sustainable pace throughout.

– Chest To Bar: Should be completed in less than 1:00.

– Lunges: Athletes should mark a 30ft. section. Both feet should begin behind the start line. Both feet should finish fully beyond the finish line. Perform with 2 dumbbells down by the sides taking breaks as needed. 30ft. should take less than 30s to complete.

– Double Unders: Should be completed in less than 1:30.

– Score: Total time it takes to complete the workout. If capped, add 1s for every missed rep. A fully completed 30ft. section = 1 rep.

– Aim for 1-2 sets on the pull-ups.

– Aim for unbroken lunge efforts for as long as possible. If needed, 1 quick break is okay as long as it is under 10s just to shake out the arms.

– If we need to break somewhere, let’s break on the double unders. These breaks tend to be less than 7 seconds and are easy to hold yourself accountable on vs. on the pull-up bar or dumbbells.

– Quick transitions here will be key.

Warm Up

3 Pull-Ups

3 C2B

6 Walking Lunge Steps (Unweighted)

6 Walking Lunge Steps (Workout Weight)

10 Single Unders

10 Double Unders

6 Walking Lunge Steps (Unweighted)

6 Walking Lunge Steps (Workout Weight)



– Reduce Reps

– Banded

– Chin Over Bar Pull-Ups

– Strict Pull-Ups

– Alternating Dumbbell Plank Rows


– Reduce Loading

– Sub Kettlebells

– Barbell Front Rack Walking Lunge

– 8 Lunges In Place


– Reduce Reps

– 1:30 Time Cap

– 90 Single Unders

– 1:00 Effort On Any Machine

Bike & Box (Time)

Bike + Box Jump Over

30-20-10 [10 Minute Cap]:
Echo Bike Calories
Box Jump Overs (All The Way)

Box: (24″/20″)

– Alternate back and forth between the bike and the box jump overs.

– “All the way over” means that athletes should clear the box completely. No part of the body should make contact with the box.

– Score: Total time it takes to complete the workout. If capped, add 1s for every missed rep.

30-20-10 CAL ECHO BIKE

– Reduce Cals

– 30-20-10 Cal Assault Bike

– 40-30-20 Cal Bike Erg or Row

– 30-20-10 Cal Ski

– 30-20-10 Shuttle Runs (30ft. = 1)

– 30-20-10 Cal Air Run

– 400-300-200m Run


– Reduce Reps

– Reduce Box Height

– Regular Box Jump Overs (30″/24″)

– Broad Jumps

1601, 2023

CrossFit – Mon, Jan 16

CrossFit Evergreen – CrossFit


“80% of success is showing up.” – Woody Allen

We can become obsessed with achievements. We chase the weightlifting PR, chase the next promotion, chase the next “X”.

As an example, let’s say we’re moving through a 10-Week Snatch program… and things are feeling *great*. We’re 9 weeks in, and we are moving so much better than when we started. The same weights we started with feel so, so much easier. What used to be a heavy lift for us is a no-brainer now.

But until we move a single pound over our current PR at the end of the cycle, we don’t allow ourselves to consider that we’re better. And if we test out at Week 10 of the cycle, and do not PR… what would be our immediate reaction?

The paradigm shift is this:

To not view progress as a means to an achievement.

And instead to view progress *as* the achievement.

Squat Snatch (Squat Snatch

On the 2:30 x 6 Sets:
Set 1: 2 Reps @ 68%
Set 2: 2 Reps @ 73%
Set 3: 1 Rep @ 78%
Set 4: 1 Rep @ 76%
Set 5: 1 Rep @ 81%
Set 6: 1 Rep @ 83%

*All Percentages Based Off 1RM Squat Snatch)

– For sets 1 &2 complete 2 squat snatches. Athletes do not need to hold onto the bar for both reps.

– For sets 3, 4, 5, &6, complete 1 squat snatch.

– Athletes should stick to given percentages even if they feel they could go heavier. We will build on this in the coming weeks.

– Score: Enter weights used for your 83% rep

Warm Up

With An Empty Barbell:

5 Good Mornings

5 Back Rack Snatch Grip Strict Presses

5 Overhead Squats

5 Snatch Grip Stiff Legged Deadlifts

5 Muscle Snatches

5 Power Snatches

5 Squat Snatches

With A Light Weight:

3 Squat Snatches

With A Moderate Weight:

2 Squat Snatches

…Make more jumps if needed until you reach your starting weight.

“Comptrain Standard” (AMRAP – Rounds and Reps)



10 Thrusters

10 Bar-Facing Burpees

10 Power Cleans

10 Bar-Facing Burpees

10 Hang Power Snatches

10 Bar-Facing Burpees

MRx: 75/45, Rx: 85/55, Rx+: 95/65
– Repeat workout from 1.14.21

– Conditioning Category: Sprinty Threshold. Athletes should move at their maximal sustainable pace. This should be more aggressive than usual.

– Barbell Loading: Light enough to hold on for unbroken sets.

Bar-Facing Burpees: Should take less than 1:00 for every 10 reps.

Goal: Finish 1 round or more.

Score: Rounds + Reps.

– Breathe on the barbell movements. We want to hold on for unbroken sets but we should cycle the bar at a sustainable pace.

– Find a steady pace on the burpees that allows you to stay moving.

– Focus on fast transitions. Immediately following your last burpee of each set, make it your goal to get your next barbell movement started as quickly as possible.

Warm Up

3 Thrusters

3 Power Cleans

3 Hang Power Snatches

3 Bar-Facing Burpees



– Reduce Reps

– Reduce Loading

– Sub Dumbbell(s)


– Reduce Reps

– Reduce Loading

– Sub Dumbbell(s)


– Reduce Reps

– Reduce Loading

– Sub Dumbbell(s)


– Reduce Reps

– Bar Lateral Burpees

– Regular Burpees

– 10/8 Calories On Any Bike

Rope + Ski + Carry (Time)

Rope + Ski + Carry

3 Rounds For Time [15 Minute Cap]:
2 Rope Climbs (15ft.)
25/18 Calorie Ski Erg
8 Farmers Carry Lengths  

Dumbbells: MRx: 30/20, 50/35, Rx+: 70/50
1 Farmers Carry Length = 30ft.

1401, 2023

CrossFit – Sat, Jan 14

CrossFit Evergreen – CrossFit

Crossing the River Styx (Time)

3 rds for time: 12 reps for each movement
– roll out push up hold, then roll to extension
– roll out, plank hold, knees 2 elbows (6/6)
– 1-hand roll out to push up, arms above head (6/6)
– 1-hand roll out to push up, arms to 45 (6/6)
– 1-hand roll out to push up, arms to 90 (6/6)
– floor upside down/vertical knee-ins
– hanging single leg raise – up/up down/down
– double db calf raise w/curl MRx: 15/5; Rx: 20/10; Rx+: 25/15
– double db OH hollow body pulses (2s hold) MRx: 15/5; Rx: 20/10; Rx+: 25/15
– single db pullover & knees 2 chest MRx: 15/5; Rx: 20/10; Rx+: 25/15

1301, 2023

CrossFit – Fri, Jan 13

CrossFit Evergreen – CrossFit


“We are what we repeatedly do. Excellence then, is not an act, but a habit.” – Aristotle

There are habits we can see, and habits we cannot.

There’s the physical side of habits which are easier to identify. Do we wake up at the same time every day? Do we show up to the gym consistently to train? Do we hold true to the nutrition plan we set out?

What’s more challenging is to look further inward. And seek out the invisible habits. To reflect on the way we think.

When we missed the lift, what were our immediate thoughts?

When we were cut off on the road by another car, how did we feel?

When the gossip arrived in the locker room, what were our first thoughts?

If our thoughts become actions, this must be where we start.

Bench Press (Bench Press

Build To A 1RM Bench Press

– Athletes should stop building if they miss 3 times at any weight.

– Score: Enter heaviest successful lift.

Warm Up

10 Push-Ups

10 Empty Barbell Bench Press

5 Reps @ Light Weight

3 Reps @ Moderate Weight

…Keep building hitting singles until you reach your heavy single.

Crossfit Games Open 19.5 (Ages 16-54) (Time)

33-27-21-15-9 reps for time of:

Thrusters 95lb/65lb

Chest-to-bar pull-ups

Time cap: 20 minutes
– Conditioning Category: Threshold. Athletes will move at their maximal sustainable pace throughout.

– Thrusters: Loading should not exceed 60% of your 1RM thruster.

– Pull-Ups: Athletes should be able to complete 5+ C2B unbroken when fresh to complete reps as prescribed.

– Score: Total time it takes to complete the workout. Add 1s for every missed rep if capped.

– We can play to our strengths here a bit in this workout.

– If you are better on the barbell, let’s shoot for bigger sets here and smaller sets on the pull-up bar. If you are better on the pull-up bar, let’s shoot for smaller sets on the barbell and bigger sets on the pull-ups.

– If we are confident in our capacity on both of these movements, the place to push would be the barbell. Our breaks are typically a lot longer on the barbell vs. on the pull-up bar so we want to minimize those breaks as much as possible.

– A key thing in this workout is transitions and breathing. Be urgent with your transitions and keep thinking about your breath.

Warm Up

With Empty Barbell:

10 Thrusters

With Workout Weight:

5 Thrusters

On Pull-Up Bar:

5 Scap Retractions

5 Kip Swings

3 Strict Pull-Ups

3 Pull-Ups

3 Chest To Bar



– Reduce Loading

– Sub Dumbbells


– Reduce Reps (27-21-15-9-6 or 21-15-9-6-3)

– Banded

– Regular Pull-Ups

– 21-15-9-6-3 Strict Pull-ups

– Alternating Dumbbell Plank Rows

GHD/Handstand Walk Benchmark (AMRAP – Reps)

Skill Conditioning Benchmark


15 GHD Sit-ups
30ft. Unbroken Handstand Walk
– Athletes should complete the 30ft. in one straight effort. Hands should begin behind the beginning of the 30ft. section and finish just beyond the 30ft. section.

– If you come down in the middle of the 30ft. effort, you’ll need to restart.

– Score: Total rounds + reps completed. Fully completed 30ft. sections will count as 1 rep.



– Reduce Reps

– Toes To Bar

– Weighted Sit-Ups

– Sit-Ups


– Remove Unbroken Rule

– Reduce Distance

– Double Dumbbell Overhead Carry

– 15 HS Shoulder Taps

– 5 Wall Walks

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