4/15/2021
CrossFit Evergreen – CrossFit
“The carpenter doesn’t show up to the job with a single hammer and a single nail.”
To the carpenter, no two jobs are the same. despite years of experience, the carpenter knows their tool box is only as good as their last project.
Think of every skill we practice as a vote towards a larger goal. The goal to always build the toolbox. To never accept things because of a way we did them in the past. To always stay open to the next tool.
As students of our craft, we can draw many similarities to the carpenter. Let’s treat every “job” as an opportunity to build but not just in a single way. The project as well as the toolbox.
Warm-up
See Coach’s board.
Chose one of the three WOD’s for today’s workout.
Max distance – row plus (Distance)
With a 45 min time
– row for distance
Every 5 minutes 5, 10, 15, 20, 25, 30, 35, 40
do 10 push ups and 10 air squats
Max distance – ski plus (Distance)
With a 45 min time
– ski for distance
Every 5 minutes 5, 10, 15, 20, 25, 30, 35, 40
do 10 push ups and 10 air squats
Max distance – Echo bike plus (Distance)
With a 45 min time
– bike for distance
Every 5 minutes 5, 10, 15, 20, 25, 30, 35, 40
do 10 push ups and 10 air squats
4/14/2021
CrossFit Evergreen – CrossFit
“The goal is not to be perfect by the end. The goal is to be better today.”
We are “completionists” by nature. We aren’t a group to half – complete tasks. We finish things. But in that desire to achieve the end-state, we must be mindful of the other edge of the sword.
If we have one eye on the finish line, we’ll only have one eye on the path directly ahead. The only task that matters, right here and now.
Keeping an eye on the prize can be misleading. We set clear, actionable objectives, but we don’t become obsessed with them. We become obsessed with the now. Keeping our eyes focused on making today a masterpiece is all that matters. Brick by brick.
Warm-up
See Coach’s board.
Snatch Technique Light (Weight)
On the 2:00 x 5 sets
– 3-position power snatch
– light loads, focus on speed and positioning
– position 1: pockets (high hang)
– position 2: 1 inch above the knee (hang)
– position 3: floor
– all sets performed at 30-40% of 1RM power snatch
I will Survive (AMRAP – Rounds and Reps)
1st 5 min AMRAP
– 500/400 row buy-in then,
max rds of:
-30 double unders (60 singles)
– 5 power snatches
MRx: 75/55, Rx: 95/65, Rx+: 135/95
Rest 5:00
2nd 5 min AMRAP of:
– 500/400m row buy-in then
max rds of:
– 30 du’s (60)
– 10 power snatches
MRx: 55/35, Rx: 65/45, Rx+: 95/65
Rest 5:00
3rd 5 min AMRAP of:
– 500/400m row buy-in then
max rds of:
– 30 du’s (60)
– 15 power snatches
MRx: 35/15, Rx: 45/25, Rx+: 75/55
– this should be a sprint
– score is total rds and reps for all 3 rds. DO NOT ADD ALL THE REPS TO EQUAL ANOTHER RD. EX. if you complete 3 rds in each AMRAP and 25 reps you can have a score like 9 rds and 75 reps.
4/13/2021
CrossFit Evergreen – CrossFit
“The grass isn’t greener on the other side. The grass is greener where you water it.”
What if someone told you that everything you need to succeed in your goals is right in front of you? It might be hard for us to believe them. But why?
Comparison is often the reason. We look to someone who has already reached their success, and we convince ourselves that what we have just isn’t enough. It can cut us at the knees, as we now run the risk of never even trying with what we are, and where we are, today. Roadblocked, by our own comparisons.
But what if someone tells you the same thing, and, you don’t have the opportunity to compare? That it’s a new endevour the world has never seen?
The illusion of the greener grass is nothing but a trap. There’s only delay and cancellation as results. It6’s a distraction from the single resource that truly matters; hard work. The world-class set of golf clubs doesn’t teach a proper swing. Practice does.
Warm-up
See Coach’s board.
Metcon (No Measure)
Gymnastics Stamina #2 (15 min time cap)
5 rds:
– 5 strict HSPU’s
– 5 strict dips
– 5 HRPU’s
– Last of our upper body push progression.
– super high interference
– building strength, volume and confidence
– scale or reduce reps as needed
Single Tasking (AMRAP – Rounds and Reps)
18 min AMRAP of:
– 10 lateral burpees over dumbbell
– 10 db box step-ups 24/20
– single db hang C&J’s (1/2 each arm)
10-20-30-40-50-….. (add 10 reps each rd to the db hang clean and jerks)
MRx: 35/20, Rx: 50/35
– weight of db must be something we are confident we can go unbroken each rd, even with increasing number of reps
– db goes to shoulder first then overhead. Push press or jerks are acceptable
score is rds and reps. If you finish the 50 db c&j’s and then get to 50 of 60 db c&j’s in the next rd your score would be 5 + 70.
4/12/2021
CrossFit Evergreen – CrossFit
“When doing your risk analysis, how do you measure the risk of doing nothing?”
There will always be a reason to wait. Always be a reason to push to tomorrow. To await that right moment is a pitfall we’ve all found ourselves in, we wait for perfect.
Every single one of us has experienced this, we held off on something, and maybe never started, ultimately because we genuinely believed we were going to fail. Or at least, not get it right, to the extent we wanted.
a lens to view these decisions through, is to put us 10 years from now. What is the bigger risk – to look back and realize that the attempt didn’t come exactly the way we had envisioned, or to look back and realize that we never tried?
Sometimes the biggest risk is never taking one. Sometimes we just need to jump, and build our wings on the way down.
Warm-up
See Coach’s board.
Tempo Front Squat (On the 2:00 x 5)
– 3 tempo front squats
tempo: 3s down, 3s hold, 1s stand
Acid Reflux (Time)
5 rds of:
– 15 chest 2 bar pull-ups
– 12/9 calorie Echo Bike
– 9 thrusters
MRx: 75/45, Rx: 95/65, Rx+: 115/85
– looking for a barbell weight we can comfortably cycle 9+ thrusters unbroken when fresh
– squat clean thruster is allowed on the first rep
4/10/2021
CrossFit Evergreen – CrossFit
100,000- pound Challenge (Weight)
“Weaklings and weak-willed need not attempt this insane challenge!” Men’s health magazine
JUST KIDDING! It’s not 100,000 lbs!
This is a class where you pick the movements, weights (if any, body weight counts, and amount moved).
45 min. time cap
– start with 500m row, then work!
– at 10 min mark row 400m, work!
– at the 20 min mark row 300m, work!
– at 30 min, row 200m, work!
-at 40 min row 100m, work!
SEAL Crusher Part 6 (Time)
4 sets of 15 reps (goal=unbroken)
buy-in 500m ski or run
– Bulgarian split lunges (both legs)
– calf raises (straight, toes out, toes in)
– rear lunges
– strict press (alternate in front of and behind neck)
– front/side delt raises
– rear delt raises
– 100 abs
– 200m ski or run
cash out:
– 500m ski or run
4/9/2021
CrossFit Evergreen – CrossFit
“The purpose of pain is to move us in action, not to make us suffer.” Tony Robbins
If we can frame pain for what it is, we redefine what this feeling means to us. As Tony Robbins puts it, it’s purpose is to move us forward. It’s leverage. A massive edge when seen through the right lens. Few things in the world can get a human being to move faster than pain.
We recognize to do anything great, it’s going to be temporarily uncomfortable. It’s going to take the grit and grind that we all know. What this is far from however, is suffering. Suffering is a state of mind that takes hold when we don’t understand why we’re feeling pain.
Pain is mandatory, suffering is optional.
Warm-up
See Coach’s board.
Metcon (Time)
Gymnastics Pull Stamina #2
(20 min time cap)
10 rds of:
– 1000m Echo bike
– 5 strict pull ups
– getting a good bit of strict pulling volume with this piece.
– Scale: banded strict pull ups, ring rows, or alternating db plank rows
M.O.A.B. (Time)
3 rds for time of:
– 5 bar muscle ups
– 10 bar facing burpees
– 15 dead lifts
– 20 wallballs 20/14
dead lift weights
MRx: 155/105, Rx: 185/135, Rx+: 225/155
– bar mu scale:
– jumping bar MU’s
– banded bar MU’s
– double db power snatch
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