CrossFit Evergreen – CrossFit

“Things turn out best for the people who make the best of the way things turn out.” – John Wooden

This isn’t about optimism.
This is about opportunity.

Urban Meyer coined the equation “Event + Response = Outcome.”
A simple three-word phrase that speaks to the power of choice.

When an event take place, we will have a moment in time where we will make a mental choice. To soak in the pity of loss, or to take action in the moment of opportunity. The event does not change; but the outcome, based on our response, dramatically can.

We are always in control. We just need to take it.

View Public Whiteboard

Warm-up

See Coaches Board

OPEN 21.2 “PRE-GAME” (No Measure)

At 50% intensity (warm-up pace):

Part A:

3:00-5:00 Light Monostructural (Bike, Row, Ski, or Run)

Part B:

3 Rounds:

5 Strict Toes to Bar

10 Russian KB Swings

20 Air Squats

Part C:

3 Rounds:

30 Forward, in place, lunges (15 each leg)

15 AbMat Sit-Ups

Part D:

1 Round:

5 Good Mornings

5 Back Squats

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

1 Round:

5 Muscle Snatches

5 Behind the Neck Push Presses

5 Overhead Squats

5 Snatch Balances

5 High Hang Squat Snatches

Part E:

3:00-5:00 Light Monostructural (Bike, Row, Ski, or Run)
This is an optional primer for tomorrows OPEN WOD

“Warm-Up Like” intensity, passing through common range of motion that will help us move better tomorrow.

Goal: leave the gym better than when you walked in. That means we must control intesity, and choose an appropriate amont of volume in the rounds above.

Part D is at empty Barbell or very light weight!!

CrossFit Evergreen – CrossFit

“Don’t wait for your turn. It’s always your turn.” – Seth Godin

The perfect moment will never come.

We want to acknowledge a thousand-year-old tendency that we have… that of protection. In an attempt to stay “safe”, the human mind will resist change. And will attempt to convince itself that the time is not right. That the conditions are not “favorable enough”. The laundry list grows.

It starts with awareness. Being conscious that this “resistance” is self-driven.
It ends with action, as it is indeed your turn.

View Public Whiteboard

Warm-up

See Coaches Board

“Power Play” (AMRAP – Rounds and Reps)

AMRAP 7

1 Power Clean

30 Double Unders

2 Power Cleans

30 Double Unders

3 Power Cleans

30 Double Unders

Add 1 Power Clean per round

MRx 105/65, Rx 135/85,

Rx+ 155/105
Threshold

Looking for moderate load on BB. Something we could cycle for 15+ reps unbroken.

Score: rounds and reps. If you complete round 10 of cleans and get 4 cleans in round 11, your score would be 10 + 4.

Keep arms and breath as relaxed as possible in DU’s

Quick singles or small set on bb are the way to go.

“Hollow Shamrock” (Time)

2 Rounds (time)

17 Hollow Rocks with Med Ball

20 M&M’s

30 Abmat Sit-Ups

60 Mountain Climbers

20 Reverse Crunches

30 Russian Twists

60 Flutter Kicks

17 Hollow Rocks with Med Ball

Med Ball: MRx: 10/6, Rx: 14/12, Rx+: 20/14

KB: 16k/20lbs
Work on form and controlled movements.

Steady pace.

* No Shenanigans! You must wear green blokes!

CrossFit Evergreen – CrossFit

“Don’t wait for your turn. It’s always your turn.” – Seth Godin

The perfect moment will never come.

We want to acknowledge a thousand-year-old tendency that we have… that of protection. In an attempt to stay “safe”, the human mind will resist change. And will attempt to convince itself that the time is not right. That the conditions are not “favorable enough”. The laundry list grows.

It starts with awareness. Being conscious that this “resistance” is self-driven.
It ends with action, as it is indeed your turn.

View Public Whiteboard

Warm-up

See Coaches Board

“Power Play” (AMRAP – Rounds and Reps)

AMRAP 7

1 Power Clean

30 Double Unders

2 Power Cleans

30 Double Unders

3 Power Cleans

30 Double Unders

Add 1 Power Clean per round

MRx 105/65, Rx 135/85,

Rx+ 155/105
Threshold

Looking for moderate load on BB. Something we could cycle for 15+ reps unbroken.

Score: rounds and reps. If you complete round 10 of cleans and get 4 cleans in round 11, your score would be 10 + 4.

Keep arms and breath as relaxed as possible in DU’s

Quick singles or small set on bb are the way to go.

“Hollow Shamrock” (Time)

2 Rounds (time)

17 Hollow Rocks with Med Ball

20 M&M’s

30 Abmat Sit-Ups

60 Mountain Climbers

20 Reverse Crunches

30 Russian Twists

60 Flutter Kicks

17 Hollow Rocks with Med Ball

Med Ball: MRx: 10/6, Rx: 14/12, Rx+: 20/14

KB: 16k/20lbs
Work on form and controlled movements.

Steady pace.

* No Shenanigans! You must wear green blokes!

CrossFit Evergreen – CrossFit

“Don’t wait for your turn. It’s always your turn.” – Seth Godin

The perfect moment will never come.

We want to acknowledge a thousand-year-old tendency that we have… that of protection. In an attempt to stay “safe”, the human mind will resist change. And will attempt to convince itself that the time is not right. That the conditions are not “favorable enough”. The laundry list grows.

It starts with awareness. Being conscious that this “resistance” is self-driven.
It ends with action, as it is indeed your turn.

View Public Whiteboard

Warm-up

See Coaches Board

“Power Play” (AMRAP – Rounds and Reps)

AMRAP 7

1 Power Clean

30 Double Unders

2 Power Cleans

30 Double Unders

3 Power Cleans

30 Double Unders

Add 1 Power Clean per round

MRx 105/65, Rx 135/85,

Rx+ 155/105
Threshold

Looking for moderate load on BB. Something we could cycle for 15+ reps unbroken.

Score: rounds and reps. If you complete round 10 of cleans and get 4 cleans in round 11, your score would be 10 + 4.

Keep arms and breath as relaxed as possible in DU’s

Quick singles or small set on bb are the way to go.

“Hollow Shamrock” (Time)

2 Rounds (time)

17 Hollow Rocks with Med Ball

20 M&M’s

30 Abmat Sit-Ups

60 Mountain Climbers

20 Reverse Crunches

30 Russian Twists

60 Flutter Kicks

17 Hollow Rocks with Med Ball

Med Ball: MRx: 10/6, Rx: 14/12, Rx+: 20/14

KB: 16k/20lbs
Work on form and controlled movements.

Steady pace.

* No Shenanigans! You must wear green blokes!

CrossFit Evergreen – CrossFit

A Short Story.
One day, a man won a brand new car in the lottery. THrilled, his relatives came to visit and congratulate him. They said, “Isn’t it great? You are so lucky!” The man replied, “Maybe.”
A few weeks passed, and suddenly the man was hit in the car by a drunk driver, leaving him in the hospital with multiple injuries. His family once again came to visit him, now saying, “That was really uynfortunate.” Again the man replied, “Maybe.”
A few more weeks passed, and as the man is recovering in the hospital, a landslide takes his home into the sea. Hi family comes back, saying “Aren’t you lucky you weren’t at home, and instead here at the hospital.” Again the man replied, “Maybe.”
The man’s “maybe” signifies a refusal to judge anything that may happen. Instead of judging what is, he accepts it as so, moving cosciously into allignment with whatever comes his way.

View Public Whiteboard

Warm-up

See Coaches Board

Gymnastics Stamina

4 Rounds:

:30s Max Strict Handstand Push-Ups

:30s Max Distance Handstand Walk

:30s Rest
Skip this if you retested 21.1 yesterday

or just check the box for warm up attempts.

“BOOP” (Calories)

AMRAP 14:

Max Calorie Row

Every 2 Minutes (Starting at 0:00):

7 Toes to Bar

7 Push Press

7 Front Squats

MRx 75/55, Rx 95/65, Rx+ 115/85
Threshold

Intention is to complete all sets unbroken

Reduce reps or weight to achieve unbroken sets

Workout will finish on Rower

Score: Row calories accumulated over the 14 minute window.

Smooth pulls on row, quick transitions, unbroken sets.

Metcon (No Measure)

Body Armor

3 Giant Sets:

1:00 Plank

50 Banded Pull-Aparts

25 Banded Tricep Push Downs
Rest as needed between sets

Midline recovery

Picture perfect form

Plank should be in a nice hollow body position

Pull-Aparts-keep shoulders away from ears

Tricp-Elbows tucked in tight and full extension of arms

CrossFit Evergreen – CrossFit

“If you have everything unedr control, you’re not moving fast enough.” Mario Andretti

When we are truly going for it, there is an unmistakable sense of being slightly out of control. The author of this quote, Mario Andretti, is one of the most successful race car drivers of all time. To bank turns at speeds that could without question kill, and do it with this mindset, speaks to the feeling of chasing down something great.

We won’t be 100% sure what’s around that next corner. But we’re going anyways.

Anything worth doing will illicit really, really uncomfortable feelings. The separating factor is our ability to settle in the eye of the storm. To find our calm and dive into the next turn at 100MPH; even when we don’t know for sure what’s around the ebnd. Do we get lost in the chaos, or does our focus and commitment to our true north continue to push usalong our path forward?

View Public Whiteboard

Warm-up

See Coach’s board.

Crossfit Games Open 21.1 RX (Ages 16-54) (Time)

For Time:

1 wall walk

10 double-unders

3 wall walks

30 double-unders

6 wall walks

60 double-unders

9 wall walks

90 double-unders

15 wall walks

150 double-unders

21 wall walks

210 double-unders

Time cap: 15 min
To learn more about Crossfit Games Open 21.1 RX (Ages 16-54) click here

Snatch technique #3 (Every 2:00 mins x 5)

– 1 snatch pull

– 1 hang snatch high pull

– 1 high hang power snatch

– 1 snatch balance
– This is about dialing in bar path and speed

– all % based on 1RM power snatch

set 1 – 30%

set 2 – 40%

sets 3,4,5 – 40-50%

– score last set

Bi-weekly (Time)

4 rds for time

– 10 burpee chest to bar pull-ups

– 20 hang power snatches

– 30/12 calorie Echo Bike

MRx: 55/35, Rx: 65/45, Rx+: 75/55
– Threshold Conditioning workout

– find a solid rhythm on burpee – chest 2 bar pullups

– think about breaking Hang power snatches into two sets to conserve grip

– recover on the bike

Modifications:

– burpee to chin over the bar pull up or

– burpee to target;

– kb swings in place of snatches