CrossFit Evergreen – CrossFit

CFE INSPIRE

“It’s not how much we give, but how much love we put into giving.” – Mother Theresa

Imagine we’re moving. And we have two friends, who both extend an offer to help.

The first friend writes us a check for 1,000 dollars to help with the moving expenses. Incredibly generous. The second friend doesn’t offer a dime, but instead comes to our old place, helps us pack up every box, drives with us to the new house, and unpacks everything with us into the early hours in the morning.

Fast forward two weeks later. Both friends call you to ask for a favor. Which friend are we more likely to help?

We would choose the second friend. But why? If we were to try to explain, we collectively would flow to the same, natural response… “Because they would have done it for me.”

Money has relative value. But time is an absolute.

If we want to make a “perishable donation”, give money.

If we want to make an everlasting impact, give time.

Clean and Jerk (Clean & Jerk

Build To A Heavy Double
)

– These can be squat or power cleans as well as split or push jerks. We suggest a squat clean &split jerk.

– Reps do not need to be performed touch and go.The barbell may NOT be dropped after the first clean and jerk. Use control and build your strength!

– Score: Enter heaviest successful attempt of 2.

Warm Up

With An Empty Barbell:

5 Good Mornings

5 Strict Presses

5 Deadlifts

5 Power Cleans

5 Front Squats

5 Squat Cleans

5 Split Jerks

With A Light Weight:

3 Clean & Jerks

With A Moderate Weight:

2 Clean & Jerks

…Keep making weight jumps until you are ready to attempt your heavy double.

Front Squat (Front Squat

Set 1: 8 Front Squats @ 61%
Set 2: 6 Front Squats @ 70%
Set 3: 4 Front Squats @ 79%
Set 4: 8 Front Squats @ 64%
Set 5: 6 Front Squats @ 73%
Set 6: 4 Front Squats @ 82%

Rest 1 Minute Between Sets)

– Barbell should come from a rack.

– Reps should be completed unbroken. It is okay to pause between reps with the bar in the front rack.

– Weights will build up, come back down a bit, then build back up again.

– Score: Enter weight used for heavy set of 4 @ 82%.

modifications

– Reduce Percentages

– Sub Dumbbells

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#
– Conditioning Category: Grindy Sprint

– Loading should not exceed 70% or your 1RM clean &jerk.

– Score: Total time.

– There is really no right or wrong in this workout when it comes to strategy. We just want to stay moving.

Options To Consider:

– All singles

– Knock out a set of 10+ reps then drop to singles

– Alternate between touch and go sets of 3-5 & 3-5 singles

– Sets of 3-5

– Sets of 10

Modifications

CLEAN & JERKS

– Reduce Loading

– Sub Dumbbells

CrossFit Evergreen – CrossFit

CFE INSPIRE

Dan Lincoln turned 81 on Monday! Today we celebrate you Dan in Lincoln’s 81!! You rock and your CrossFit family loves you! What a strong and positive example you are!

“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.

Lincoln’s 81 (Time)

For Time:

BUY IN:
-810m Run or Row
-81 Sec. Plank Hold
-81 Sec. Wall Sit
Into:
-81 Pull Ups
-81 Push Ups
-81 Air Squats

BUY OUT:
-810m Run or Row
-81 Sec. Plank Hold
-81 Sec. Wall Sit

-Buy in and Buy out must be done in order.
-You can accumulate the time for plank and wall sit if you need a break.
-Partition the middle section of pull ups, push ups, air squats how ever you would like. ( 2,4,6 OR 4,6,8 OR 5,10,15….)
-plank can be on hands or elbows.
-Wall Sits should be at parallel.

Normal Substitution apply or you may work on a different skill or abs if needed.
Modifications

RUN OR ROW

-Sub bike 8.10 KM

-Ski 810m

PLANK AND WALL SIT

-Hollow Hold

-Higher squat hold on wall

PULL UPS

-Feet on box

-Banded

PUSH UP

-Bar push ups

-Box or Bench

AIR SQUATS

-Reduce reps

-Go to box or ball

Thursday Mobility (No Measure)

Thursday Mobility

Forward Fold w/Reverse Prayer
Straddle Forward Fold
Sumo Squat Twist
Wrist Stretches  
Cat/Cow
Down Dog w/peddle pushes 
Frog Stretch
Laying Figure 4
Knees to side trunk stretch

CrossFit Evergreen – CrossFit

CFE INSPIRE

“The past is not predictive of the future.”

A short story to share.

Mike is an 18 year old high school student, who has struggled throughout his entire academic career… specifically, with taking tests. But he’s making his way by, just barely, until he reaches the biggest academic test of his life – his SAT’s.

Out of a near 1600, he scores 1480.

Mike returns home to his mother, and with all the love a mother has, questions quietly: how? How on Earth? Are you sure you didn’t cheat? They have dinner together, and celebrate his incredible scores as they talk about college.

From that point forward, Mike decides he is smart after all. After years of consistent skipping, he decides to go to class. He starts consistently scoring A’s, and doesn’t see a C for the remainder of his high school career. He goes onto the Ivy League, and starts a very successful magazine company. Mike grows a multi-million dollar business.

And six years later, he then receives a letter in the mail from the SAT board.

There was a mistake.

The letter reads that the scores were mixed up between him and another student.

As it turned out, Mike actually scored a 740.

People think his own life changed when he got the 1480. It didn’t.

Mike changed his life when he changed his behavior.

The past is indeed real. But the only time it becomes predictive of the future, is if it changes how we act… today.

Power Clean (Power Clean

4 Sets:
Set 1: 5 Power Cleans @ 50%
Set 2: 3 Power Cleans @ 60%
Set 3: 1 Power Cleans @ 70%
Set 4: Max Power Cleans @ 75%

Rest 1-2 Minutes Between Sets.
)

– Reps should be performed touch and go.

– All cleans must be caught above parallel.

– For the final set, athletes should perform a max touch and go set.

– Score: Enter reps completed in the max set, and your weight.

Warm Up

With An Empty Barbell:

5 Good Mornings

5 Elbow Rotations

5 Deadlifts

5 Hang Power Cleans

5 Power Cleans

With A Light Weight:

5 Power Cleans

With A Moderate Weight:

3 Power Cleans

…Make more jumps if needed hitting 2 reps at a time until you reach 50%.

Modifications

– Hang Power Cleans

– Sub Dumbbells

Road Kill (Time)

“Road Kill”

3 Rounds For Time:
400 Meter Run
21-15-9 Thrusters
1/.8 KM Echo Bike

BB-MRx: 75/45, Rx: 85/55, Rx+: 95/65

– Overview: Athletes should aim to move at their threshold pace throughout this workout. We’ll push for bigger sets on the barbell today.

– Run: Should be completed in less than 2:15.

– Thrusters: Loading should not exceed 50% of your 1RM thruster. Reps should be completed in 1-2 sets every round. Reps will decrease each round.

– Bike: Should be completed in 2:15 or less. This will read as either 1km or 0.8km on your monitor.

– Score: Total time it takes to complete the workout.
– Let’s make the main focus in this workout to push the thrusters. Aim to hold on for bigger sets than you are typically comfortable holding onto.

– Out of the run and the bike, let’s push the bike a bit more since this will come right after the thruster. We can use the run to recover.

Modifications

400 METER RUN

– Reduce Distance

– 500/400m Row

– 400m Ski

– 1000/800m Bike

– 300m Air Run

THRUSTERS

– Reduce Loading

– Sub Dumbbells

– 2 x Air Squats

1,000/800 METER ECHO BIKE

– Reduce Distance

– 500/400m Row

– 400/300m Ski

– 400m Run

– 300m Air Run

Push-ups (Push-ups

Max Unbroken Set
)

– Athletes will work to failure here.

– Full range of motion will be required. Chest hits the floor in the bottom (not stomach) and elbows full lock out at the top.

– Pausing at the top in a high plank is okay. Resting in a down dog position will not be allowed.

– Score: Total reps

Modifications

– Elevate Hands

– Knee Push-Ups

CrossFit Evergreen – CrossFit

CFE INSPIRE

“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.

Power Snatch (Power Snatch

6 Sets:
Set 1: 2 Snatches @ 79%
Set 2: 2 Snatches @ 81%
Set 3: 2 Snatches @ 83%
Set 4: 2 Snatches @ 81%
Set 5: 2 Snatches @ 83%
Set 6: 2 Snatches @ 85%

Rest 1 Minute Between Sets)

– Athletes must complete these reps unbroken (touch and go).

– Weights will work up, then come back down, then work back up again.

– Score: Enter weightused for for your heavy set of 2 @ 85%.

Warm Up

With An Empty Barbell…

5 Snatch Grip Deadlifts

5 Snatch High Pulls

5 Muscle Snatches

5 Overhead Squats

5 Power Snatches

At A Light Weight…

3 Power Snatches

At A Moderate Weight…

3 PowerSnatches

Keep making weight jumps until you reach 79%.

Jump Around (3 Rounds for reps)

“Jump Around”

AMRAP 5:  
50/40 Calorie Row
20 Power Snatches
Max Burpees Over Rower

Rest 3 Minutes

AMRAP 5:  
50/40 Calorie Row
20 Power Snatches
Max Bar-Facing Burpees

Rest 3 Minutes

AMRAP 5:
50/40 Calorie Row
20 Power Snatches
Max Burpee Pull-ups

BB-MRx: 75/45, Rx: 85/55, Rx+: 95/65

– Overview: The calories on the rower, number of power snatches and the weight of the power snatch will remain the same throughout this workout. The style of burpee will change each round.

– Row: Calories should be completed in less than 2:30.

– Power Snatches: Should be completed in 3 sets or less. Loading should not exceed 50% of your 1RM snatch.

– Burpee Over Rower: A two foot take off will be required.

– Bar-Facing Burpees: A two foot take off will not be required but athletes will need to JUMP over the bar.

– Burpee Pull-ups: Athletes can kip before the pull-up or jump directly into the pull-up. The height of the bar should be just outside of your reach.

– Score: Total reps of burpees completed each round. Overall score will be the sum total.
– Let’s aim for a hard, yet sustainable pace on the row. Ladies should aim to hold 12+ calories a minute. Guys should aim to hold 15+ cals a minute.

– We should aim for bigger sets on the barbell today with the weight being on the lighter side. Let’s see if we can get these done in 3 sets or less.

– Settle into a steady sustainable pace on the burpees.

Modifications

50/40 CALORIE ROW

– Reduce Cals

– 2:30 Time Cap

– 50/40 Cal Bike Erg

– 40/30 Cal Assault or Echo Bike

– 40/30 Cal Ski or Air Run

– 500m Run

POWER SNATCHES

– Reduce Loading/Reps

– Sub Dumbbell(s)

– Kettlebell Swings

BURPEES OVER ROWER

– Burpee Step Over Rower

– Regular Burpees

– Max Cals On Any Machine

BAR-FACING BURPEES

– Burpee Step Over Barbell

– Regular Burpees

– Max Cals On Any Machine

BURPEE PULL-UPS

– Burpees Only

– Burpee To Target

– Pull-Ups Only

– Ring Rows Only

CrossFit Evergreen – CrossFit

CFE INSPIRE

“Intention drives behavior.”

If we were to walk into the grocery store with a list of eight items to purchase, we’d be there for 10 minutes.

If we were to walk into the grocery store without a list, we end up walking the aisles for 30 minutes, and find ourselves staring at a box of Twinkies in the dessert aisle.

Our behavior is what is going to define our success. And it is no different than the grocery list in our pocket. Line items of decisions and principles that we choose.

Intention is everything.

Run Intervals (Time)

Run Intervals

3 Sets:
200 Meter Run

Rest 30 Seconds Between Sets.

– Athletes should aim to maintain the same pace throughout each interval. 

– Score: Total time it takes to complete the workout (including rest).
Modifications

200 METER RUN

– 250m Row

– 200m Ski

– 500m Bike

– 150m Air Run

Back Squat (Back Squat

Build To A Heavy Set Of 3
)

– Barbell should come from a rack.

– Pauses between reps are permitted with the bar held in the back rack position.

– Athletes should make no more than 5 attempts at their heavy set of 3.

– Score: Enter heaviest successful set of 3.

Warm Up

1:00 Bottom Of Air Squat Hold

10 Air Squats

30s Empty Barbell Bottom of Back Squat Hold

10 Empty Barbell Back Squats

5 Back Squats (Light Weight)

3 Back Squats (Moderate Weight)

…Keep building in sets of 1-2 reps until you are ready to attempt your heavy set of 3.

Ante Up (AMRAP – Rounds and Reps)

“Ante Up”

AMRAP 15:
6 Toes to Bar
30 Double Unders
1-2-3…Dumbbell Squats

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

– Overview: In this cyclical workout, athletes should aim to move at a steady pace throughout.

– Toes To Bar: Athletes should be able to complete these sets in 1-2 sets each round. Sets should take less than 30s to complete.

– Double Unders: Reps should take less than 45s to complete.

– Dumbbell Squats: These should be performed with 2 dumbbells held in the front rack. Resting the dumbbells on the shoulders will not be permitted. Reps will increase by 1 each round.

– Score: Total rounds + reps.
– Let’s make our main priority to get the dumbbell squats completed unbroken each round.

– If we need to break somewhere let’s try to have that break be on the double unders or toes to bar. We want to keep this break under 10s.

– Fast transitions will be key in this workout.

Modifications

TOES TO BAR

– Reduce Reps

– Knees To Chest

– Toes To As High As Possible

– Sit-Ups

DOUBLE UNDERS

– Reduce Reps

– 1.5x Single Unders

– Plate Hops

– 30s Effort On Any Machine

DUMBBELL SQUATS

– Reduce Loading

– Single Dumbbell Squats

– Air Squats (2,4,6…)

CrossFit Evergreen – CrossFit

Chests R Us (AMRAP – Reps)

0:00 – 5:00

Buy-in: 100 partner wall ball sit ups 20/14 (alternating)

(If you finish before 5 minutes you can start on your team bench presses)

5:00 – 20:00 Bench press

1st 50 reps: 95/65

2nd 50 reps: 115/80

3rd 50 reps: 135/95

4th 50 reps: 155/105

Any remaining time: 185/125