CrossFit Evergreen – CrossFit

“Everyone makes mistakes. Not everyone owns them.”

It can be ever-tempting to blame a failure on an external factor. Yet when we do, we gain nothing. We shirk responsibility, and with that, a learning opportunity.

Learning starts with ownership. Recognizing that we can do this better. No one is infallible – we will all make mistakes, and be part of larger mistakes that involve a host of other people. But, even when it’s easy to allow ourselves to blame the situation, look inward.

Ask ourselves the simple question – “What could I have done better?”

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Warm-up

See Coaches Board

“Trial Run 2” (Time)

8 Rounds For Time:

5 Pull Ups

10 Push Ups

15 Air Squats

20 M&M’s

100m Run
-Work on form and pacing

-30 Min Time Cap

Mobility

See Coaches Board

10 Min. Cool Down

CrossFit Evergreen – CrossFit

“When you have one foot in the past, and one in the future, you piss on the present.” – Dan Harris

It’s fun to think about the future, and it’s easy to dwell on the past.
What is more challenging is to put the thought power into the present – what is directly in front of us. Right now.

Nothing is insignificant. From the most subtle acts at home between family members, to the minor conversation at work. We never know when it’s our last moment.

It’s less of a morbid thought, and more of a recognition of how fast our lives can be. When everything becomes significant, nothing is more important than right now.

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Warm-up

See Coaches Board

Conditioning runs (Time)

600m Hard, 200m Light

400m Hard, 200m Light

200m Hard, 200m Light

100m Hard

then reverse

100m hard

200m hard, 200m easy

400m hard, 200m easy

600m hard, 200m easy
Finding your pace and pushing your threshold.

Hang Clean (On the minute x 10)

– these are hang squat cleans!

– start at about 70% and build to a heavy clean.

CrossFit Evergreen – CrossFit

“Reasons > Goals”

Let’s imagine Jane is overweight, and is set on a new goal. To lose 30 pounds this year. Despite being a good, measurable, does it really mean anything to her? Does it get her out of bed in the morning? We can all agree, there’s something missing. As good as a goal is, in order for it to truly do anything for us, there must be a specific, defined, and real reason behind it.

Let’s now imagine Jane wants to lose 30 pounds, but, not for herself. It’s for her two teenage daughters. Jane’s entire family has historically battled with obesity. One might say “it’s hereditary”… and that Jane and her kids are destined to be that way.

Except, Jane has decided to have none of that bullshit. By losing the weight, she’s going to prove to her daughters that they can be whoever they want to be as long as they put in the work. Given her family’s poor track record with health, no relative of hers has lived past 85. Jane plans to lead the way in changing that, and wants to see her daughters, and her daughters’ daughters, grow to be fit and healthy.

Goals don’t get us out of bed in the morning. Reasons do. What’s yours?

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Warm-up

See Coaches Board

Deadlift + Hanstand Push Ups (Weight)

Alternating OTM x 10 (5 Rounds):

Min 1 – 10 Kipping Deficit HSPU*

Min 1 – 5-4-3-3-3 Deadlifts

*Athlete chooses the deficit on the HSPU, with the intent that each set can at most have one break in the middle.

Percentages based on 1RM Deadlift:

Set 1 – 65%

Set 2 – 70% calc(70, Deadlift)

Set 3 – 75% calc(75, Deadlift)

Set 4-5 – Climb by feel, building to a heavy for the day.
Stimulus

– We will record our deadlift weights with the heaviest being our score.

Conditioning (Time)

Conditioning

21-15-9:

Calorie Bike Erg

Deadlifts (215 / 135 lb)

5 Handstand Push Ups after each round.

Threshold Intervals (Calories)

On the 0: 30/25 Calorie Row

On the 3: 25/20 Calorie Row

On the 5: 20/15 Calorie Row

On the 7: 30/25 Calorie Row

On the 10: 25/20 Calorie Row

On the 12: 20/15 Calorie Row
Stimulus

– Performed on one running clock with each interval done on the written time.

-Record your Lowest calorie count in one segment.

CrossFit Evergreen – CrossFit

“Never confuse movement, with action.” – Ernest Hemingway

We’ve all had that friend who is constantly busy. Always flying a million miles an hour, but… in all directions at once. And in turn, they find themselves in the same place a year later.

We don’t want to just “move” through life, just like how we don’t want to “exercise”. We *train*. And we train, because our reps have a purpose behind them. There’s something we’re building towards that specific, defined, and real. We know which direction we are going.

Let’s take that same discipline we have with our training outside the gym walls. Are there areas of life where we feel like we may be going through the motions? How can we refine them?

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Warm-up

See Coaches Board

Back Squat (Weight)

On The 3:00 x 5

10-8-6-4-2

All percentages based on 1RM Back Squat:

10 Reps @ 65%

8 Reps @ 72%

6 Reps @ 78%

4 Reps @ 83%

2 Reps @ 88%
Stimulus

– All repetitions taken from the rack.

– This repetition scheme will be repeated next week.

“Wide Awake” (Time)

On the 0:00…

21-15-9:

Power Snatch (75 / 55 lb)

Toes to Bar

On the 4:00…

15-12-9

Overhead Squats (95 / 75 lb)

Kipping Pull Ups

On the 8:00…

9-6-3:

Squat Snatches (105 / 95 lb)

Chest to Bar Pull-Ups
Stimulus

– Conditioning Category: Threshold

– The barbell should be a -moderate weight. We should be able to complete 10+ power snatches and overhead squats unbroken when fresh.

– If you cannot complete 10+ chest to bar pull-ups unbroken when fresh, let’s reduce the reps or modify the movement.

– Score: Time of all 3 couplets combined.

Strategy

THE BIG TAKEAWAYS

1. In the first couplet, let’s aim to complete the snatches in no more than 3 sets on any round. On the pull-ups let’s break things up early on in order to save the grip. Let’s shoot for 2-4 sets every round.

2. In the second couplet, let’s try to hold on for bigger sets on the overhead squats. This means that the burpees should be at a recovery pace (with the exception of the last set of 9).

3. What’s more important than flying through the first couplet, is being sure that we are able to perform well in the second couplet.

CrossFit Evergreen – CrossFit

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Warm-up

Partner 1 rows 250m

Partner 2 holds plank

switch 2x’s

Stay Together (Time)

– this is a 2 partner WOD for time:

– run 100m together w/wallball 20/14

– 10 partner burpees

– 10 pass the ball abmat sit-ups

– 10 wall balls

– run 200m together w/ wall ball

– 20 partner burpees

– 20 pass the ball abmat sit-ups

– 20 wall balls

– run 300m together w/ wall ball

– 30 partner burpees

– 30 pass the ball abmat sit-ups

– wall balls

– run 400m together w/ wall ball

– 40 partner burpees

– 40 pass the ball abmat sit ups

– 40 wall balls

Run-take wall ball and pass to partner when tired.

Burpee-lay on belly next to partner. Partner 1 jumps over partner 2 and burpees, repeat. Then partner 2 does the same. 2 burpees at a time.

Abmat situps-Face each other with toes together. One partner does abmat w/ball while other partner does abmat without ball, switch when sit up. One rep every time ball comes to toes.

Wall balls-Share reps. Split by 5 reps or 10.
– partners run together and carry 1 wall ball, switch as needed, or get tired

Stay Together (Time)

– this is a 2 partner WOD for time:

– run 100m together w/wallball 20/14

– 10 partner burpees

– 10 pass the ball abmat sit-ups

– 10 wall balls

– run 200m together w/ wall ball

– 20 partner burpees

– 20 pass the ball abmat sit-ups

– 20 wall balls

– run 300m together w/ wall ball

– 30 partner burpees

– 30 pass the ball abmat sit-ups

– wall balls

– run 400m together w/ wall ball

– 40 partner burpees

– 40 pass the ball abmat sit ups

– 40 wall balls

Run-take wall ball and pass to partner when tired.

Burpee-lay on belly next to partner. Partner 1 jumps over partner 2 and burpees, repeat. Then partner 2 does the same. 2 burpees at a time.

Abmat situps-Face each other with toes together. One partner does abmat w/ball while other partner does abmat without ball, switch when sit up. One rep every time ball comes to toes.

Wall balls-Share reps. Split by 5 reps or 10.
– partners run together and carry 1 wall ball, switch as needed, or get tired

CrossFit Evergreen – CrossFit

“One can have no smaller or greater mastery, than mastery of oneself.” Leonardo DiVinci

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Warm-up

See Coach’s board.

Clean & Jerk Complex (On the 2:00 x 5 sets)

– 1 clean pull

– 1 hang power clean

– 1 power clean

– 1 push jerk

– 1 split jerk
– build in weight each set

– make speed the main focus over load

– do all 5 lifts each time

– score heaviest complex

Row and clean (Time)

4 rds for time:

– 21/15 calorie row

– 15 power cleans

MRx: 75/40, Rx: 95/60, Rx+: 115/80