CrossFit Evergreen – CrossFit

“Be who you are and say what you feel, because those who mind don’t matter and those who matter don’t mind.” – Dr. Seuss

People aren’t thinking about you.
People are thinking about what *you* are thinking about *them*.
Just think about it for a second.

We’ve all been in that rabbit hole… moving about our day wondering what others think of us. In an effort to please everyone, or to “look right”.

Taken from a children’s book, this quote… is anything but childish. In a world where we can be consumed with the thoughts of *another’s* thoughts… we can realize that we may be “minding” things that we don’t need to.

Your buck stops with you.
My buck stops with me.
And that’s all that really matters.

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Warm-up

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“Trial Run” (Time)

10 Rounds For Time:

5 Pull Ups

10 Push Ups

15 Air Squats

20 Ab-Mat Sit-Ups

100m Run
Work on form, core strength throughout workout.

Steady pacing.

Mobility

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CrossFit Evergreen – CrossFit

“Shallow people believe in luck and circumstance. Strong people believe in cause and effect” – Ralph Waldo Emerson

We can choose to believe that life is happening to us, or that we are fully in control.

We could stand by, and wait for life to happen to us. Or, we can choose to believe that we have a say in our own story. That we are the writers of our own script.

Life is a direct reflection of the choices that we make. That the good, bag, ugly, and everything in between is a direct result of our actions. It’s a cop-out to believe that chance is what makes the great, great. If we can train ourselves to truly believe that everything is by choice, opportunity opens.

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Warm-up

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“Frank The Tank” (AMRAP – Rounds and Reps)

AMRAP 5:

50 WB Buy-In

12 Deadlift (185 / 105 lb),

12 Bar-Facing Burpees

… Rest 5:00…

AMRAP 5:

35 WB Buy-In

9 Deadlift (205 / 125 lb),

9 Bar-Facing Burpees

… Rest 5:00…

AMRAP 5:

20 WB Buy-In

6 Deadlift (225 / 145 lb),

6 Bar-Facing Burpees

WB 20/14
Stimulus

– Conditioning Category: Sprint

– The first barbell should be on the lighter side. Something you could complete 20+ reps unbroken when fresh.

– The second barbell should be slightly heavier. Something you could complete 15+ reps unbroken when fresh.

– The last barbell will be slightly heavier than the second barbell. Something you could complete 10+ reps unbroken when fresh.

– The ball should be a weight we could complete 20+ reps unbroken when fresh for all 3 intervals.

– Score: Rounds + Reps total for all 3 rounds

Rowing Intervals (No Measure)

On the Minute x 12:

Min 1 – 21/18 Calorie Row

Min 2 – 18/15 Calorie Row

Min 3 – 15/12 Calorie Row

Min 4 – Rest

Min 5 – 21/18 Calorie Row

Min 6 – 18/15 Calorie Row

Min 7 – 15/12 Calorie Row

Min 8+9 – Rest

Min 10 – 21/18 Calorie Row

Min 11 – 18/15 Calorie Row

Min 12 – 15/12 Calorie Row
Stimulus

– Great for information to have when we have rowing workouts in the future.

– Pay close attention to how each round feels and what your pacing looks like.

-this no measure BUT take notes on each minute of row for your own record.

CrossFit Evergreen – CrossFit

“The fact of the matter, is that it’s just my opinion.” Benjamin Franklin

Have you ever caught yourself saying, “Well the fact of the matter is…”?

Sometimes we can be so sure of something, that we forget that it’s actually not a fact. And that it’s truthfully just our opinion.

We are a proud, dedicated group. With strong, passionate beliefs. That is an amazing quality, and on the character level, one we do want to cultivate. Yet, there is a tipping point here.

We can hold such strong thoughts about something, that we can literally blind ourselves to another perspective. Another way of doing things. To continue to grow into the next best version of ourselves, Franklin’s quote brings us back to a core focus of ours, humility. To always have an open mind, and to always be a student.

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Warm-up

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On The 0:00… Positional Squats: A (Weight)

On the 0:00… Positional Squats: Part A

On the 2:00 x 3 Rounds:

12 Barbell Front Rack Reverse Lunges (6 each leg)

Percentages based on 1RM Front Squat:

Set 1 – 55% of 1RM Front Squat

Set 2 – 60% of 1RM Front Squat

Set 3 – 60-65% of 1RM Front Squat
Stimulus

– We will perform all 6 reps on each leg before switching to the other leg.

On The 8:00… Positional Squats: B (Weight)

On the 8:00… Positional Squats: Part B

On the 2:00 x 3 Rounds:

12 Double Dumbbell Bulgarian Split Squats (6 each leg)

Athlete’s choice on weight, with the intention on building each round to a heavy set of 12 on the third round.
Stimulus

– Perform all 6 reps on each leg before switching to the other leg.

“Meet The Press” (Time)

“Meet the Press”

For Time:

70 Calorie Row

60 floor bench press

50 Toes to Bar

30 push press

20 kipping HSPU

10 Front Rack Forward Lunge

MRx: 105/65, Rx: 135/85, RX+: 155/105
Strategy

THE BIG TAKEAWAYS

1. This is a gymnastics (toes to bar) workout. Plan everything around the gymnastics here.

2. Quick reps on bench from the floor.

3. The row is long enough where we can’t fully relax, and with no upper pulling for a while after, we can push a little here as long as we can get into the floor bench press quickly.

CrossFit Evergreen – CrossFit

“One of the most difficult things to give away is kindness. It usually comes back to you.” – Anonymous

Science has proven that showing kindness to another elicits one of the most powerful hormonally driven emotions we can feel. But what is even more interesting, is that kindness is contagious.

Think back to the last time you saw *someone else* doing something generous. Maybe it was as simple of a gesture as someone holding the door open for an elderly citizen entering a store. Or when another randomly buys the next person in line behind them their coffee at the drive-through Starbucks. Think back to those moments… how did you feel, witnessing that? Did it make you feel, more generous?

If kindness is contagious, we just need to start the chain.

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Warm-up

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Snatch Technique (Weight)

(12 min. Build)

5 Sets:

2 Snatch Balances

1 Pausing High Hang Squat Snatch (2s at pockets)

Rest as needed between sets.
Stimulus

– Focus on speed in the dip, drive, and drop in the snatch balances as well as a strong landing position.

– We’ll also focus on speed under the bar in our high hang squat snatch as well as keeping the bar close to the body through the middle.

Percentages Based Off Of 1RM Snatch:

Set 1 – 40% of 1RM Snatch

Set 2 – 45% of 1RM Snatch

Set 3 – 50% of 1RM Snatch

Set 4 – 55% of 1RM Snatch

Set 5 – 60% of 1RM Snatch

Squat Snatch Cycling (Time)

For Total Time:

7-6-5-4-3-2 Squat Snatches
Stimulus

– This is week number 3 of 3 of squat snatch cycling.

All percentages based on 1RM Snatch:

7 Squat Snatches of 1RM Snatch

Rest 1:00

6 Squat Snatches of 1RM Snatch

Rest 1:00

5 Squat Snatches of 1RM Snatch

Rest 1:00

4 Squat Snatches of 1RM Snatch

Rest 1:00

3 Squat Snatches of 1RM Snatch

Rest 1:00

2 Squat Snatches of 1RM Snatch

“Overrated” (Time)

“Overrated”

3 Rounds For Time:

8 Power Snatches

8 Burpee Box Jump Overs (24″/20″)

MRx: 95/55, Rx: 115/75, Rx+: 135/95

Directly into…

3 Rounds For Time:

8 Squat Snatches

8 Bar-Facing Burpees

MRx: 75/45, Rx: 95/65, Rx+: 115/85
Strategy

THE BIG TAKEAWAYS

1. Let’s aim to work on cycling moderate loads today. 1-2 sets will be good challenge for us on both the power snatches and the squat snatches.

2. Burpee at a pace that will allow you to hold on for bigger sets on the barbell.

3. This is a great workout to test our barbell cycling capacity.

CrossFit Evergreen – CrossFit

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700 reps can’t be that hard (Time)

With a 45 minute time cap, in teams of two complete the following:

– 400m run

– 100 bent over rows 95/65

– 300m run

– 100 SDLHP 95/65

– 200m run

– 100 triceps extension 45/35

– 100m run

– 100 curls 45/35

– 100m run

– 100 V-ups

– 200m run

– 100 dl 155/125

– 300m run

– 100 floor wipers 45/35

– 400m run

CrossFit Evergreen – CrossFit

“I don’t like that man. I should get to know him better.” – Abraham Lincoln
Perspective is everything.
In the abundance mindset, there is the belief all human beings are good. No one is born evil.

A situation we can all relate to from some point in our lives is a poor first impression. We meet someone we really do not want to spend another second around. Yet, life puts us right back next to them. Definitely not by choice, but by chance.

And we talk.
And we strike some common ground.
And we understand them a bit more.
And things… change. We may not be close friends, but, that animosity we initially felt is no longer there. The brief amount of time we spent talking with them afforded us the chance to better grasp their perspective. And potentially even the reason why we felt the way we did.

Next time we find ourselves feeling that wave of emotion towards someone, remind ourselves… maybe we just need to get to know them a little bit better.

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Warm-up

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Forward Lunge (Weight)

Forward Lunge

On the 3:00 x 3 Sets:

20 Double Dumbbell Pausing Lunges

20 Double Dumbbell Lunges
Stimulus

– For the pausing lunge, pause 1s with back knee on the ground.

– Dumbbells held in the front rack position, with hands on handles.

– With two weeks of lunge work in our recent past, today we can either build to a heavy, or hold the same weight across.

– Input your heaviest load of the day for your score.

“Six Pack” (Time)

On the 6:00 x 3 Rounds:

Round 1:

30 GHD Sit-Ups

20/15 Calorie Ski Erg

12 Devil Presses

Round 2:

30 GHD Sit-Ups

20/15 Calorie Ski Erg

9 Devil Presses

Round 3:

30 GHD Sit-Ups

20/15 Calorie Ski Erg

6 Devil Presses

MRx: 30/20, Rx: 40/25, Rx+: 50/35

GHD must be done correctly or cut reps or sub with weighted ab-mat sit ups. MRx: 25/15, Rx:35/25, Rx+: 45/35
Stimulus

– midline sprint.

– The goal here is to finish one round in about 3-4 minutes leaving you with about 2-3 minutes to rest before beginning the next round.

-Just try to keep the dumbbell swing between the legs as opposed to outside the legs (almost like a hang clean and jerk).

– Record all 3 scores for a total time.