CrossFit Evergreen – CrossFit

“Waste No More Time Arguing What A Good Person Should Be. Be One.” – Marcus Aurelius

In a world where opinions flow so freely, the discussions run deep and far on what we “should” be doing in our lives. Yet with such (healthy) discussion and debate, we can find drama, confusion, and blurred lines. And in that, we paralyze ourselves to actually doing… anything. It starts, and ends, as purely a discussion.

Marcus Aurelius urges us to contemplate less, and act more. To let actions be our loudest statement. To be the change we want to see in this world, rather than to argue for it.

View Public Whiteboard

Warm-up

See Coaches Board

30 Minute Time Trial (Distance)

30 Minutes on any one machine or running for max distance

“Apple Core” (Time)

5 Rounds: Time

10 V-ups

30 Second Front Plank Hold

15 Crunches

15 Second Hollow Body Hold

Mobility

See Coaches Board

CrossFit Evergreen – CrossFit

“You’ll miss the best things if you keep your eyes shut” – Dr. Suess

This quote is worth reading twice.
We are creatures of habit. We enjoy our routines. From the morning rituals, to the way we warm up for a workout, to our regimented diets and food plans.

Although dialing in the routine is a great thing, it’s important that we remind ourselves to “keep our eyes open.” What Dr. Suess’s quote alludes to is an open mind. Even when we feel we’ve found exactly what works for us, we must resist the urge to close our eyes and ears to new ideas.

There is so much to learn, experience, and challenge ourselves with. That is, if we only keep our eyes open to do so.

Always a student.

View Public Whiteboard

Warm-up

See Coaches Board

Power Snatch Technique (Weight)

5 Sets:

1 Snatch Grip Push Press

1 Snatch Grip Push Jerk

1 Snatch Balance

All sets based on 1RM Snatch:

Set 1 – 70%

Set 2 – 75%

Set 3+4+5 – 80%

“Walk In The Park” (Time)

2,000-m row

600m run/ S: 300m walk

5 strict pull ups

1,000-m row

400m run/ S: 200m walk

4 strict chin ups

500-m row

200m run/ S: 100m walk

3 strict chest 2 bar pull ups

Time cap: 30 min.
Steady pacer

-S: is substitution for run

CrossFit Evergreen – CrossFit

There are two definitions in the English language for the word “Overcome”.

The first is that we are helpless. Overwhelmed, overrun, and beaten down, one who is “overcome” has lost the battle.

The second difference is the polar opposite. It is to triumph. To square off towards some form of adversity or obstacle, and to win.

These two definitions are on opposite spectrums for a reason. There is no middle ground. Adversity causes some to break. For others, it breaks records.

We don’t run from the fire. We run to it.

View Public Whiteboard

Warm-up

See Coaches Board

Hand Stand Push Up (AMRAP – Reps)

Conditioning

On the 1:30 x 5 Rounds:

15/12 Calorie Ski Erg

Time Remaining: Max Reps Kipping HSPU

Rest :30s between rounds.
Score total hspu reps for all 5 rounds

Bench Press ( 5-Rep Max)

– Record your heaviest successful set of 5 reps.

– with a 15 min time cap

“Pedal Pusher” (Time)

On the 5:00 x 5 Rounds:

9/6 Calorie Assault Bike

400 Meter Run

12 Toes to Bar
Stimulus

– Conditioning Category: Threshold

– If you cannot complete 12+ toes to bar unbroken when fresh, let’s reduce the reps slightly here.

– We want about 1:00-:45s of rest between rounds.

– Record all 5 split times. Overall score will be your slowest round.

TOES TO BAR

– V-Ups

– 20 Sit-Ups

– Weighted Sit-Ups

– 5 Strict Toes To Bar

CrossFit Evergreen – CrossFit

“Waste No More Time Arguing What A Good Person Should Be. Be One.” – Marcus Aurelius

It isn’t what we say that defines us, but instead what we do.

In today’s modern world, opinions flow freely. This is a great thing. Yet with such healthy discussions and debates, comes drama, confusion, and a blurred line between what is right and wrong.

The term ‘paralysis through analysis’ is an expression used that describes a situation where we overthink things. We try to appease every opinion, and in attempting so, we do nothing.

Marcus Aurelius urges us to contemplate less, and act more. To be the change we want to see in this world, rather than to argue for it.

View Public Whiteboard

Warm-up

See coaches board

Back Squat

3-1-3-1-3-1

All percentages based on 1RM Back Squat:

3 Reps @ 80%

1 Rep @ 84-87%

3 Reps @ 80%

1 Rep @ 89-91%

3 Reps @ 80%

1 Rep @ 93-95%

Clean Complex

On The 1:30 x 5 Rounds:

1 Hang Power Clean + 1 Front Squat + 1 Hang Squat Clean

All Percentages Based Off 1RM Clean:

Set 1- 55%

Set 2- 60%

Set 3- 65%

Sets 4+5- 65-70%

“Low Rider” (Time)

Conditioning

3 Rounds:

15 Bar-Facing Burpees

12 Hang Squat Cleans

9 Thrusters

Round #1 Barbell – 95 / 55 lb

Round #2 Barbell – 115 / 75 lb

Round #3 Barbell – 135 / 95 lb

CrossFit Evergreen – CrossFit

View Public Whiteboard

JOK’s beach muscle WOD (Time)

With a 40 min cap, do the following as a team of 2:

– 55 wall ball sit-ups 20/14 (both partners do 55 passing the ball back and forth)

then 55 of each movement

– strict press 45/35; Rx+ 65/45 (for all weights)

– push ups

– floor skull crushers 45/35

– barbell curls 45/35

– floor bench press 45/35

– upright row 45/35

– 55 wall ball sit-ups 20/14
both partners do 55 reps of each movement

CrossFit Evergreen – CrossFit

“Every strike brings you closer to your next home run.” – Babe Ruth

When you hear the name “Babe Ruth”, what’s the first thing that comes to mind?
Hall of Fame home run hitter.

What is not the immediate reaction, is “all-time strikeout leader”. 1,300 strikeouts. A record for three decades he held. It was eventually broken, by another who struck out quite a bit too. Mickey Mantle. A name that would be hard to guess, as he’s right next to Babe Ruth in the hall of fame for his home run hits.

These two didn’t reach their success through the home runs. They reached it through the strike outs. Remove those embarrassing misses… and we would never know their names.

Every missed lift. Every poor competition. Every embarrassing stumble.
It’s bringing us closer.
This is where we get better.

View Public Whiteboard

Warm-up

See Coaches Board

Snatch Technique-A (Weight)

Part A – Snatch Drop Complex

5 Sets:

1 Overhead Squat

1 Snatch Balance

2 Snatch Drops

Technique loads. Start at 40-45%, finishing in the range of 50-55%

Snatch Technique-B (Time)

On the 2:00 x 3 Sets:

3-Position Squat Snatch

– High Hang (pockets)

– Hang (knees)

– Low-Hang (shins, but not touching the floor)

Percentage based on 1RM Snatch:

All three sets – 70%.

Aim here is to get faster and faster with each passing rep. Complete the complex unbroken.

“Died trying” (Time)

Conditioning

1 Round:

90/70 Calorie Row

70 Wallballs

50 Power Snatches

30 Burpee Box Jump Overs (24″/20″)

WB-Mrx: 14/10, Rx: 20/15

BB-Mrx: 75/45, Rx: 85/55, Rx+: 95/65
Decide a rep scheme prior to wod and stick to it.