CrossFit Evergreen – CrossFit

“Patience is not the virtue. Discipline is.”

Discipline is not a term reserved for the military or martial arts. Where patience is our anchor in the storm, it is our discipline that pushes us forward.
Discipline to our commitments, regardless of how large or seemingly small.
Discipline to our values, staying true to ourselves in both our best and worst moments.
Discipline to the details, when there’s every reason to “let this one slide”.

Patience is a subset of a deeper practice.
That of discipline.

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Warm-up

ACTIVATION

10 Butt Kickers

10 High Knees

10 Toe Touches

10 Jumping Jacks

10 Air Squats

10 Push ups

LOWER BODY

1. Couch Stretch

2. Pigeon Pose

3. Butterfly

4. Pike

5. Straddle

6. Spiderman Hold

“Recovery Road” (Time)

10 Rounds for time:

200m Run

10 wipers 105/85

500m Bike

10 rollouts
-Focus on breathing through the run and your posture and stride.

-Building core strength with precise technique on these two elements.

-Use the bike to keep heart rate up and practice nasal breathing.

CrossFit Evergreen – CrossFit

“If you put limits on everything you do – physical or anything else – it will spread into your work and your life. There are no limits, only plateaus, and we must go beyond them.” – Bruce Lee

Bruce Lee was involved in a horrific motorcycle accident when he was younger. He was told he would never be able to walk again.

So he was left to make a choice. To believe that his life was limited, where the self-fulfilling prophecy would follow. Or, to choose to believe that there truly are no limits. That there are only the ones we impose on ourselves.

Bruce made his choice. He chose to believe in cause and effect, and he put in the work. When times got hard, he got harder. When he reached a plateau, he recognized it for what it was. Not a limit, but the next challenge. And he found a way to overcome.

Bruce made his choice.
When we reach our next challenge, what will be ours?
Will we see it as our limit, or the next plateau to go beyond?

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Warm-up

See Coaches Board

Positional Squats (Weight)

Positional Squats

Alternating EMOM x 12 (6 Rounds):

Min 1 – Front Squat Complex

Min 2 – AMRAP :30 of Hand Release Pushups

Front Squat Complex:

1 Pausing “One and One Quarter” Front Squats

1 Front Squat

1 Pausing “One and One Quarter” Front Squats:

– 1s Pause at Bottom of Squat

– 1s Pause just below Parallel

– Return back to bottom and explode to standing position.

All percentages based on 1RM Front Squat:

Set 1 – 60% of 1RM Front Squat

Set 2 – 63% of 1RM Front Squat

Set 3 – 66% of 1RM Front Squat

Set 4 – 69% of 1RM Front Squat

Set 5 – 72% of 1RM Front Squat

Set 6 – 72-75%, based on feel. of 1RM Front Squat
Stimulus

– The combination of a moderate load front squat complex with the hand release push-ups can be sneaky.

– The front rack will tire the shoulders, so we have the opportunity to build a little higher interference stamina in our HRPU

– HRPU’s are tallied if you want to put thrm in your notes…and just to annoy you in between your squats!

“Shuffle The Deck” (Time)

On the 3:00 x 6 Rounds:

Rounds 1+2+3:

10/7 Calorie Assault Bike

15 CTB Pull-Ups

10 Thrusters

Rounds 4+5+6:

10 Thrusters

15 CTB Pull-Ups

10/7 Calorie Assault Bike

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

– Conditioning Category: Threshold

– Looking for a weight on the barbell that you could complete 15+ thursters unbroken when fresh. Looking for unbroken sets of 10 in the workout.

– If you cannot complete 25+ chest to bar unbroken when fresh, we recommend bringing the reps down slightly.

– your score will be the total time of all 6 rounds.

CrossFit Evergreen – CrossFit

“The single biggest problem in communication is the illusion that it has already taken place”. – George Bernard Shaw

Have you ever believed that you were on the same page with someone, but, as it turned out, not even close?

Sometimes we can be so sure that we have communicated everything properly, that we don’t even consider it to be a possibility.

Happens all the time, and definitely to all of us. What’s interesting, is that it’s never about effort, or the lack thereof. It’s about perspective.

What we actually don’t want to do, is “communicate” more. Part of it might actually need less.

What we may need, is to understand more. To place ourselves in their shoes. If I were them, what questions would I have? If I were them, how would I feel about this?

The illusion that Shaw refers to in the quote is the entrapment of our perspective.
Detach and think… if roles were reversed, is this clear?

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Warm-up

See Coaches Board

Clean Technique (Weight)

5 Sets:

3 Low-Hang Clean Deadlifts

2 Low-Hang Clean Pulls
Stimulus

– Deadlift the first rep, then begin your low hang clean deads from there. After that, you move right into you low hang clean pulls. All 5 reps should be completed unbroken.

– Looking for double overhand and hook grip on these.

All percentages based on 1RM Clean:

Set 1 – 70% of 1RM Clean

Set 2 – 73% of 1RM Clean

Set 3 – 76% of 1RM Clean

Set 4 – 79% of 1RM Clean

Set 5 – 82% of 1RM Clean

“Shin Guard” (Time)

“Shin Guard”

9-15-21:

Burpee Box Jump Overs (30/24)

Russian KB swings 24/16

KB sumo dead lift high pulls 24/16

CrossFit Evergreen – CrossFit

“I fear not the man who has practiced 10,000 kicks once, but I fear the man who has practiced one kick 10,000 times.” – Bruce Lee

We would all come to quickly agree that quality repetition, through honed, focused practice, breeds mastery.

We recognize this in our sport, thinking of complex movements such as squat snatches and double-unders.

What we don’t always talk about, is how this concept applies to our social lives. We are quick to see that we need more practice reps on the double-under to get better. Can we be just as quick to identify we need more repetitions on being more forgiving? On being more receptive to feedback? On maintaining an open-mind, despite having our own strong opinions?

Just like on the jump rope… seek out the reps.

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Warm-up

ACTIVATION (8 min)

2 Rounds for Quality:

200m Row

0:30 Active Spiderman

0:30 Active Samson

0:30 Cossack Squats

0:30 Down Dog to Push-Ups

MOBILITY

Upper Body

1. Banded Lat Stretch

2. Banded Pass Throughs

3. Thoracic Opener

Lower Body

1. Pigeon Stretch W/ wrist stretch

2. Ankle Stretch on Box

3. Calf Stretch on Box

Snatch Technique (Weight)

3 Sets: (6-7 min.)

1 Snatch Grip Push Press

1 Snatch Grip Push Jerk

1 Snatch Balance

1 Overhead Squat

All percentages based on 1RM Snatch:

Set 1 – 40% of 1RM Snatch

Set 2 – 45% of 1RM Snatch

Set 3 – 50% of 1RM Snatch

Sets 4+5 – 50-60% of 1RM Snatch
Stimulus

– With percentages on the lower end, we want perfect movement here.

– Think crisp, fast, and stable throughout the complex.

– Bar will be taken out of the rack.

Squat Snatch Cycling (Time)

For Total Time:

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

Week #2 of 3.

All percentages based on 1RM Snatch:

7 Squat Snatches (63%) of 1RM Snatch, Rest 1:00

6 Squat Snatches (68%) of 1RM Snatch, Rest 1:00

5 Squat Snatches (73%) of 1RM Snatch, Rest 1:00

4 Squat Snatches (78%) of 1RM Snatch, Rest 1:00

3 Squat Snatches (83%) of 1RM Snatch, Rest 1:00

2 Squat Snatches (88%) of 1RM Snatch
-Your 1:00 rest begins when you finish each set.

Stimulus

– Let’s work on practicing touch and go reps here where we can.

“Clear The Air” (Time)

4 Rounds:

400/350m Row

30 Alternating Pistols

20 Power Snatches

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

– Conditioning Category: Threshold

– The barbell should feel light. We are looking for a weight you could complete 20+ power snatches unbroken if you had to.

– Score: Time

CrossFit Evergreen – CrossFit

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Warm-up

“Hangin’ with the old man, part un (1)” (Time)

buy-in – 15 empty bar bench press

then: 4 rds of: (goal is unbroken sets)

– 15 abs (you decide)

– 15 bench press Rx: 95/65, Rx+: 115/80

– 15 db flyes Rx: 15-17.5-20-22.5/10-10-12.5-12.5 Rx+: 25-25-30-30/12.5-12.5-15-15

– 15 db kickbacks (each arm) Rx: 35-40-45-50/25-25-30-30

Rx+: 35-40-45-50/25-25-30-30

– 15 1 arm db OH triceps extension (each arm) Rx: 30-30-35-35/10-10-12.5-12.5

Rx+: 35-40-45-50/15-17.5-20-22.5

– 200m run or 15 calories ski erg

Cash out:

2 hand OH db triceps ext Rx: 80/45, Rx+: (2 sets) 85-90/50/55
parts deux and trois to follow

CrossFit Evergreen – CrossFit

“A hero is one that knows how to hang on for one, minute, longer.” – Norweigan proverb

Often the difference between those who make it, and those who don’t.

If we want to see it through, we have got to be able to hang on. To push further than others have before.

Success is like a wrestling match, with bouts of incredibly high intensity, and full of twists and turns. What it is also, is a test of endurance. Success is not a single match, or an overnight thing.

But above all, what it is the most, is a test of will.

When everyone else stops, gives up, turns in… etch it into our minds:
We will hold on, for one, minute, longer.

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Warm-up

See Coaches Board

Deadlift (Weight)

On the 2:00 x 6 Rounds:

2-2-2-1-1-1 Deadlift

All percentages based on 1RM Deadlift:

Set 1 – 2 Reps @ 65% of 1RM Deadlift

Set 2 – 2 Reps @ 70% of 1RM Deadlift

Set 3 – 2 Reps @ 75% of 1RM Deadlift

Sets 4-6 – 1 Deadlift, building to a heavy single for the day.
Stimulus

– Building to a heavy single for the day over the course of 6 working sets.

– When build to a heavy, we want to think “I’m going to lift as heavy as my body allows today without being pulled out of position.”

“Knuckle Ball” (Time)

3 Rounds For Time:

40 Alternating Pistols

10 Handstand Push Ups

7 Deadlifts

10 Handstand Push Ups

Directly into…

30 Single KB Overhead Stationary Lunges 53 / 35 lb

MRx: 155/105, Rx: 225/155, Rx+: 315/195
Stimulus

– Conditioning Category: Grind

– The deadlifts should be heavy but still manageable to complete in 2 sets.