CrossFit Evergreen – CrossFit

View Public Whiteboard

100,000- pound Challenge (Weight)

“Weaklings and weak-willed need not attempt this insane challenge!”

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!
– score is total weight moved. for ex. 4 sets of 10 (something) @ 100 lbs = 4,000 lbs

– the idea is for you to work on skills you missed, need work on, or just plain want to do.

CrossFit Evergreen – CrossFit

“Stay committed to your decisions, but stay flexible to your approach.” Tony Robbins

We can’t always see what is ahead on the windy road. We don’t know if there will be a lightening storm, a massive oak tree blocking us, or maybe it’s road construction pushing a lengthy detour. All of which can cause a change in our planned arrival time.

Direction without flexibility is a recipe for disaster, trying to force a path that may not be possible. Yet flexibility without direction is just as harmful, living like a leaf blowing in the wind.

It’s not a matter of if, but when, we hit the roadblock and will need to adjust our route. But the destination does not change. Dedication to the “what” we’re after, but flexible in the how.

View Public Whiteboard

Warm-up

See Coach’s board.

One at a time (Time)

1 rd for time:

– 30 burpee box jump overs 24/20

– 30 power cleans

– 30 burpee box jump overs

barbell:

MRx: 115/85, Rx: 135/95, Rx+: 155/105
– Choose a strategy that allows you to keep moving throughout the WOD with a little left over for the final set of burpees.

Barbell cycling complex

on the 1:30 x 5 sets

– 30 double unders (60 singles)

– 9 deadlifts

– 6 hang power cleans

– 3 push jerks
– complete this with purpose after the lead in conditioning WOD

– build to a moderately heavy complex

– all % based on 1RM C&J

set 1 – 50%

set 2 – 55%

set 3 – 60%

sets 4/5 – 60-70%

– use one bar for all movements

– score is based on the final weight used for the last three push jerks (last set).

CrossFit Evergreen – CrossFit

“Roses that are left unpruned can become a tangled mess of old and new canes, all competing for air and light.” Elizabeth Roth

As the rose busgh grows, it creates more buds than it can maintain. It doesn’t grow like a tree, as it’s physical size is limited, but the buds keep on coming. If we don’t trim the buds down, the whole bush can exhaust itself and die.

Ideas are like rose buds, they constantly need to be pruned or trimmed. If we don’t trim our ideas, just like the rose bush, we can overwhelm ourselves.

Growth ideas are natural and it’s completely normal ( and a very good thing) for the new ones to come on a daily basis. But if we want to reach our full potential, it will require pruning, trimming, and a critical look on what needs to stay; and what needs to go.

View Public Whiteboard

Bench & Abs Galore (AMRAP – Rounds and Reps)

In a 35 min AMRAP do:

– 10 bench press

– 10 HRPU

– 10 M&M’s

– 10 KB swings 24/16 kg

– 10 cal Echo bike

Bench weight:

MRx: 85/65, Rx: 135/95, Rx+: 185/130
– focus on great form

– reps DO NOT need to be unbroken

CrossFit Evergreen – CrossFit

“You’ve got to get up every morning with determination if you’re going to go to bed with satisfaction.” George Lorimer

“Win the morning, win the day” is something many have heard once or twice before. It’s less however about winning the morning, and more about establishing the right habits. The most successful in life routinely draw back to a core staple of set daily habits.

Write a short list of healthy habits you believe push you forward. It could be reading, journaling, “no phone hours”, or anything in between. Where consistency is king, discipline is freedom.

View Public Whiteboard

Warm-up

See Coach’s board.

Front Squat Complex

5 sets:

– 1 tempo pausing front squat (5s negative, 3s at the bottom)

– 1 pausing front squat (3s at the bottom)

– 2 front squats (regular speed)
– set 1 55% of 1RM front squat

– set 2 60%

– set 3 65%

– sets 4/5 65-75%

– positioning is the focus today

Whatever’s Left (AMRAP – Rounds and Reps)

3 five minute AMRAP’s

AMRAP 1:

– 500/400m row “buy-in”

then AMRAP of

– 12 thrusters

– 12 toes 2 bar

MRx: 55/35, Rx: 75/45, Rx+: 95/65

5 min rest

AMRAP 2:

500/400m row then:

– 9 thrusters

– 9 chest 2 bar pull-ups

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

5 min rest

AMRAP 3:

500/400m row then:

– 6 thrusters

– 6 bar muscle ups

MRx: 95/65, Rx: 115/85, Rx+: 135/95
– conditioning category – sprint

– weight 1: light

– weight 2: moderate

– weight 3: moderate/heavy

– score: total rds and reps for all three rds.

– steady row, no need to win the row for this one.

– aim for 1-2 sets on the barbell.

– Challenge yourself to chalk less than usual. Those 10s chalk breaks add up!

Bar muscle ups:

– banded bar muscle ups

– chest 2 bar pull ups

– jumping bar muscle ups

– double db snatches

– alternating single db snatches

CrossFit Evergreen – CrossFit

“I would Rather die of passion then boredom.” – Vincent Van Gogh

There are times in our lives, whether it be during training, at work, or at home, where we question the choices we’ve made. They arrive shortly after we make an important decision. A form of “buyers remorse”, where we wonder if we’re on the right path. As humans, that’s what is safe to us, and we seek it out: knowing with certainty, in uncertain times, that we’re on the best path forward.
But: do we really? Think back to a moment of uncertainty. Think of the fist day we first talked to our significant other. The first time we went on a roller coaster ride. The first time we walked into a CrossFit gym.
Uncertainty makes us feel alive. Those moments are etched into us forever, and are some of our fondest memories. If everything was known, expected, and pre-determined, life would be so horribly boring. It wouldn’t be a life at all. Where other may run from uncertainty, let’s embrace it for what it is, and create the life of memories we’ll look back on with pride.

View Public Whiteboard

Warm-up

See Coaches Board

“Single All The Way” (AMRAP – Rounds and Reps)

AMRAP 18:

20 Single Dumbell Alternating Power Snatches

20 Box Jump Overs (24/20)

20 Single Dumbell Hang Power Clean & Jerks

20 Calorie Bike

Dumbell

MRx 40/25

Rx – 50/35

Rx+ 70/45
Pacer

Light dumbell. one we could cycle for 30+ unbroken power snatches when fresh.

Alternate arms after every rep on the power snatches.

Switch arms after ever 5 reps on the hang power clean and jerks.

Score: Rounds and Reps

Aim for unbroken reps. Recover on box jump overs and bike.

“Six-Pack” (Time)

4 Rounds (Time)

25 V-Ups

50 Flutter Kicks

25 Ab-mat Sit Ups

50 Mountain Climbers

CrossFit Evergreen – CrossFit

“Hope and despair are both self-fulfilling prophecies.” Ernest Heminway

If you are in the market for a blue Honda, all you see on the road are blue Honda’s. It’s as if they are seemingly everywhere. In every intersection, passing usa on the highway, and at every gas station.

Yet, they were there the whole time. We as humans have what’s called the “reticular activation system”, which helps us see more of what we’re actively thinking about.

It’s actually a survival mechanism. If we needed to look for food because we were about to starve, we prime our senses to find it. Or if danger is close by in the form of a man eating predator, we prioritize our senses to be very aware of where the threat is., or where it could be hiding. It’s an incredible level of focus that we don’t realize we’re using, bring what is on our subconscious mind into the conscious world.

Are we focused on what might go wrong? Or are we focused on what will make it go right?

View Public Whiteboard

Warm-up

See Coach’s board.

Snatch Technique – Part A

5 sets:

– 1 snatch grip push press

– 1 snatch grip push jerk

– 1 snatch balance
– set 1 40% of 1RM snatch

– set 2 45%

– set 3 50%

– sets 4+5 50-60%

– focus is on the Overhead position and our speed in finding it.

– externally rotated shoulders coupled with speed to lockout overhead is the aim.

– technique is the primary focus.

Snatch Technique – Part B

5 sets:

– 1 high hang squat snatch

– 1 hang squat snatch
– set 1 40%

– set 2 45%

– set 3 50%

– sets 4+5 50-60%

– we call these confirmation reps.

– maintain the same focus as in teh first set.

Airborne (Time)

6 rds for time:

– 45 double unders (90 singles)

– 30 air squats to a box or ball

– 15/12 calorie row