CrossFit Evergreen – CrossFit

“How wonderful it is that nobody needs to wait a single minute before starting to improve the world.” Anne Frank

Written by one of the most courageous girls our written world has ever witnessed. Anne Frank experienced first hand what monstrosity is. A victim to the holocaust, she had every reason in the world to turn to hate. To turn to blame. To turn away from everything that is humanity.

Yet she chose a different path. Be the change we want to see in this world.

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Warm-up

See coaches board.

If you thought the start of the week was bad, wait til you see Thursday! (AMRAP – Rounds and Reps)

with a 40 minute time cap, do as many rds and reps of the following (ascending):

– 100m row; 5 pull- ups; 5 Ru. twists 24/16

– 200m row; 10 pull-ups; 10 Ru. twists

– 300m row; 15 pull-ups; 15 Ru. twists

– 400m row; 20 pull-ups; 20 Ru. twists

– 500m row; 25 pull-ups; 25 Ru. twists

– 600m row; 30 pull-ups; 30 Ru. twists

– 700m row; 35 pull-ups; 35 Ru. twists

– 800m row; 40 pull-ups; 40 Ru. twists

– 900m row; 45 pull-ups; 45 Ru. twists

– 1000m row; 50 pull-ups; 50 Ru. twists
– any kind of pull-up is allowed, butterfly, kipping, or strict. Scaled use bands or do jumping pull-ups.

– control the kettlebell as it touched the ground, don’t bounce it off the floor.

Roll & Stretch

CrossFit Evergreen – CrossFit

“It’s not the stress that kills us. It’s our reaction to it.” Hans Selye

There is no such thing as good or bad events. Its our reaction that makes it feel so.

The most successful in life are able to frame their thoughts to serve them. If there is a single trait we must master to get to where we want to go, it’s this. To be able to control the story that we tell ourselves.

Stuff is going to happen. There’s certainly no stopping that. But how we choose to respond, and make of it, it is entirely on us.

Control your perspective; control your world.

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Olympic Technique (Weight)

6 sets:

– 2 snatch grip push press

– 1 snatch grip push jerk

– 1 OHS

– Rest as needed between sets

– complexes do not need to be unbroken, however we have a 10 minute window to do these.

– lifts can come from the floor or the rack
– % based on 1RM snatch

set 1 – 40%

set 2 – 45%

set 3 – 50%

set 4 – 55%

set 5 – 60%

set 6 – 65%

– working stability in the OHS position

– score is weight of heaviest complex

Five O’Clock Somewhere (AMRAP – Rounds and Reps)

1st 5 min. AMRAP:

– 27 power snatches

– 27 burpees

– 27/21 calorie Echo bike

MRx: 55/25, Rx: 75/45, Rx+:95/65

5 min. rest

2nd 5 min AMRAP:

– 21 power snatches

– 21 mountain climbers

– 27/21 calorie Echo bike

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

5 min rest

3rd 5 min AMRAP:

– 15 power snatches

– 15 rollouts

– 27/21 calorie Echo bike

MRx: 95/55, Rx: 115/75, Rx+ 135/95
– weight on the heaviest barbell should be something you could cycle 10+ times unbroken when fresh

– aim for a pace on the bike that is just outside our comfort zone

– aim is to meet or beat our score from the previous AMRAP

– Write down your rds and reps for all three AMRAPs add all the rds and add up all the reps for your score

EX. rd1: 2+20, rd 2: 2+21, rd 3: 2+ 30 = 6 +71

CrossFit Evergreen – CrossFit

“Greed is not a financial issue. It is a heart issue.” Andy Stanley

When children stick their hand down a cookie jar and can’t get their fist full of treats out, they get frustrated. But if they were to just drop a few, the hand comes out, still with cookies. And if the child only looks away from the jar, and thought of having “more cookies”, they are as happy as could ever be.

Life can be a race to get “more.” But that is the conundrum that is the cookie jar. Are we really after as much as possible? Or is it something else? We can’t reach a destination that doesn’t exist. Think about it, for more than just a minute. What makes you tick?

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Warm-up

See Coach’s board.

Workout 1: Threshold Conditioning (Time)

25 minute time cap

5 rounds of:

– 400m run/row

– 8 kb swings (Russian) 24/16

– 10 abmat sit-ups

– 1,000m Echo bike

Handle with Care (WOD 2) (Time)

3 rds of:

– 30 double unders (60 singles)

– 10 dead lifts

– 30 double unders

– 10 hang power cleans

– 30 double unders

– 10 push jerks

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

CrossFit Evergreen – CrossFit

“I would rather die on my feet, than lie on my knees.”Emiliana Zipada

What if we never reach the finish line? What if, as sobering as the thought may be, we never reach our dreams?

Would it change who you are today? Would we look back at our goals, and shoot “lower”? Change our dreams? To something — easier?

Even if we somehow knew how it would all pan out, we wouldn’t change a single thing. Life isn’t about tip-toeing with safety and assurance. It’s about chasing what’s worth chasing. The process builds the character – not the achievement. Which is why we choose top live on our feet.

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Warm-up

See Coach’s board.

Snatch Technique #3 (6 sets x 5)

NMT 15 minutes

– 1 snatch dead lift to knees

– 1 snatch dead lift to pockets

– 1 snatch pull

– 1 power snatch

– 1 squat snatch
– rest as needed between sets

– complex does ot have to be unbroken

– move with a purpose

– set 1 – 40% of 1RM snatch

– set 2 – 45%

– set 3 – 50%

– set 4 – 55%

– set 5 – 60%

– set 6 – 65%

– start each new rep from the floor

Back Squat (5 rds x 5 reps @75% 1RM)

– try to stay close to the %.

Quadratic Formula (Time)

30-20-10

– calorie row

– box jump overs 24/20

directly into….

30-20-10

– toes 2 bar

– double dumbbell thrusters

MRx: 30/20, Rx: 50/35

CrossFit Evergreen – CrossFit

Recently Rogue held a Pump-N-Row challenge, it’s over now but we will do our own today using their standards.

The finer details will be in the workout but
it is a 2000m row for time followed by max bench press repetitions. For each successful bench press, :10s will be deducted off your 2000m row time.

We will take more than 6 for each class, you may have to pair up on a bench or wear a mask.

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Rogue Pump-N-Row Challenge (Time)

2000m row for time followed by max reps bench press. Deduct :10s off row time for each successful bench press

Time cap 20minutes
Men:

Rx: 100% bodyweight, rounded to nearest 5 lb increment

Scaled: 50% bodyweight

– fastest 500m time is tie breaker

– damper can be set on any setting

– set rower to countdown to 2000m

– only chalk allowed for use with bench press

– complete the row before moving on.

– Bench: spotter can be used, they can help lift bar from the rack, once above the athlete, the spotter may not touch the bar again until helping re-rack when the lift is done.

– there must be clear contact with the chest, and full extension of elbows for the rep to count

– deliberately bouncing the bar off the chest will not count and may incur a penalty

– complete as many reps as possible unbroken.

– lift is over when: the spotter touches the bar, the bar is re-racked, one or both hands come off the bar for any reason, or the body is no longer in the approved lifting position.

FLOW:

– gym timer and rowing start at the same time

– after the 2000m is rowed a 2 minute rest period begins

– no warm up bench presses are allowed

– after the rest period move to bench for first lift

– bar is un-racked and fully supported by athlete at the end of the 2 minute rest (or a penalty)

– complete as many reps as possible

– if time remains on the clock additional attempts may be made using the same standards

CrossFit Evergreen – CrossFit

“The highest compliment you can pay me is that I work hard every day… that I never dog it.” Wayne Gretzky

The more we study the great, the more we see this recurring theme. Across the board – from sport to conference room – there is something the great point at. The root they attribute their success to. It’s not something they did, but instead “how” they did it.

At the end of our lives, as we look back, what will we think? What will we judge it by? When we llob back, we won’t define ourselves with what we did, but how we did it. Full heart, full commitment, full effort, where ever we go.

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Warm-up

See Coach’s board.

Back Squat (5 On the minute x 10)

– light weight NMT 55% of 5RM

– go for depth and technique

Clean Shave (AMRAP – Rounds and Reps)

15 min. AMRAP of:

– 10 box jump overs

– 10 hang power snatches

MRx: 65/45, Rx: 95/65, Rx+: 105/85