CrossFit Evergreen – CrossFit

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“The Villainous 45 lb bar upper body workout” (2 Rounds for reps)

Perform in order:

1) bench press 200+/100+ goals – no racking, but can rest briefly.

2) bent over row 60+/35+ – brace forehead on rig or wall; bring to upper & lower abs

3) standing overhead press – strict; 50+

4) upright row – thumbs touching, 50+

5) triceps extension – standing or lying, 50+

6) biceps curl – no bouncing, 50+

CrossFit Evergreen – CrossFit

“If you aim at nothing, don’t worry, we’ll hit it.”

A clear and defined goal seems like an obvious first step. It is however, often missed. It’s not that we don’t have any general goals or directions in mind; it’s that we tend to lack crystal clear specificity. We lack the concrete intentions that we need when we hit the chaotic storm. If we have to pause to think about what our goals are, we haven’t yet defined them to the extent we need to have them stick. They need to come to our lips in the blink of an eye, as if it’s a subconscious reaction.

Let it be specific, measurable, and actionable. “I need to get better with money” turns into “I will have $40 each payment transferred to my retirement account.” I want to get fitter turns into “I will eat 3 quality meals per day, 6 days a week, and go to the gym on M,T,W, F, and Saturday.

Be intentional. Specificity is everything.

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Warm-up

See Coach’s board.

Hurts so good (AMRAP – Rounds and Reps)

16 min AMRAP of:

– 50 bar facing burpees

– 50 OHS

– 40 toes 2 bar

– 40 Hang squat cleans

– 30 kipping HSPU

– 30 thrusters

MRx: 65/45, Rx: 95/65
– moderately light weight today, something we can cycle 21+ unbroken reps

– this is about managing shoulder fatigue, break barbell movements early with disciplined rest breaks

– T2B and HSPU are potenial roadblocks, pace around them.

Ab-Way To Heaven (Time)

50 V-Ups

22 Push Ups

50 Flutter Kicks

10 Pull ups

40 V-Ups

20 Push Ups

40 Flutter Kicks

9 Pull Ups

30 V-Ups

18 Push Ups

30 Flutter Kicks

8 Pull Ups

20 V-Ups

16 Push Ups

20 Flutter Kicks

7 Pull Ups

10 V-Ups

14 Push Ups

10 Flutter Kicks

6 Pull Ups
Skill Conditioning. Work on form.

CrossFit Evergreen – CrossFit

“Most of the time we feel tired not because we’ve done too much, but because we’ve done too little of what makes us come alive.” – Jim Kwik
We’re not going to pretend the hard times go away. And that we won’t need to do thinkgs that we’d rather not. We have commitments, obligations, and bills to pay. But when we find ourselves in a daily loop of non-stop “work”… we won’t feel like ourselves.
But it’s not the time we put in a t work that causes this. It’s the time we don’t put in on the other things. Our passions. The reason why we get out of bed in the morning. Yet in the furious pace of our lives, we let it fall to the wayside because we ned to get “back to work.”
The times where we are the most unhappy, are the times where we are the most untrue to ourselves. Redefine to ourselves what set us on fire. What makes us come alive. And literally schedule it on your calendar as if it’s a life-saving doctors appointment. Because in truth… it is.

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Warm-up

See Coaches Board

Feed Your Fire (Time)

For Time:

5 Minute Ski Erg, 20 Barbell Good Mornings, 20 Air Squats

4 Minute Ski Erg, 20 Barbell Good Mornings, 20 Air Squats

3 Minute Ski Erg, 20 Barbell Good Mornings, 20 Air Squats

2 Minute Ski Erg, 20 Barbell Good Mornings, 20 Air Squats

1 Minute Ski Erg. 20 Barbell Good Mornings, 20 Air Squats
Barbell: 45/35

Air Squats are to a ball or box

Quality movements throughout WOD

CrossFit Evergreen – CrossFit

“The purpose of pain is to move us in action, not to make us suffer.” Tony Robbins

Pain gets a bad rap. Not in our world. Pain is purely a temporary feeling; where suffering is a state of mind.

As Tony Robbins puts it, it’s purpose is to move us forward. It’s leverage. An advantage, and a very powerful one at that. Few things in the world can get a human being to move faster than pain. It’s our body and mind telling us to go. Pain is mandatory, suffering is optional.

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Warm-up

See Coach’s board.

Metcon (AMRAP – Reps)

Skill Conditioning

For max pistol reps:

min 1 – 20 du’s (40 singles), max weighted alternating pistols.

min 2 – 20 du’s, max pistols

min 3 – 20 du’s max pistols

min 4 – rest

min 5 – 30 du’s (60 singles), max pistols

min 6 30 du’s, max pistols

– min 7 30 du’s, max pistols

MRx: 20/10, Rx: 35/20, Rx+: 50/35
– score is total pistols across the entire 6 minutes.

– athletes have the entire minute after finishing du buy-in.

9 to 5 (AMRAP – Rounds and Reps)

3 five min. AMRAP’s

5 min AMRAP of:

– 15/12 calories Echo Bike

– 12 chest 2 bar pull-ups

– 9 front squats

MRx: 95/65, Rx: 135/95, Rx+: 155/105

5 minute rest

5 min AMRAP of:

– 12/9 calories Echo bike

– 9 chest 2 bar pull-ups

– 6 front squats

5 minute rest

5 min AMRAP of:

– 9/6 calories Echo Bike

– 6 chest 2 bar pull-ups

– 3 front squats
– total rounds and reps for all three rounds

– front squat weight something you can do 21+ unbroken when fresh

– front squat weight from the floor

– stay steady on the bike

– push for larger pull-up sets

– try to go unbroken with front squats

CrossFit Evergreen – CrossFit

“Don’t tell me who you are. Tell me what you are.”

When we are asked “who” we are, we default to our past. We define ourselves by our resumes. Although our past may give us insight of where we’ve been, it cannot be what defines us; for it’s the past.

When the question however asks “what” we are, we tend to give a different answer. We describe who we “really” are. It’s one of character, values and beliefs.

Will we be defined by who we’ve been in the past, or by what we stand for today? Let character be our loudest statement.

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Warm-up

See Coach’s board.

Gymnastics Conditioning AMRAP (AMRAP – Reps)

In a 9 min. AMRAP do:

– 1 pausing strict HSPU

– 1 strict HSPU

– 1 kipping HSPU

– 7/5 calories on Echo Bike

– 2 of everything

– 7/5 calories on Echo Bike

– 3 of everything etc…

– add 1 rep to each HSPU movement until time cap.

– Bike calories stay the same throughout.
– pausing strict HSPU = 1s head on floor

– toatl number of reps will be the score Including the bike calories for ex.

rd 1 = 10/8 reps

rd 2 = 13/11

rd 3 = 16/14

rd 4 = 19/17

Eighth Wonder (Time)

8 rounds

– 8 push jerks

– 8 barbell facing burpees

MRx: 115/65, Rx: 135/85, 155/105
– moderate barbell weight, one we could cycle 21+ unbroken when fresh.

– barbell comes from the floor.

– aggressive transitions.

– try to push the pace on the jerks and recover during the burpees.

CrossFit Evergreen – CrossFit

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Warm-up

See Coach’s board.

Back Squat (10-8-6-4-2)

10 – 55%

8 – 65%

6 – 75%

4 – 83%

2 – 90%

about 15 minutes to complete

Bootleg (Time)

30 – 24 – 18 – 12

– wall balls 20/14

– single db alternating power snatches

– box jump overs 24/20

– toes 2 bar

MRx: 35/20, Rx: 50/35, Rx+: 70/50
– Threshold training.

– aim for NMT 1 break each round.

– moderate load is the aim for weights.