CrossFit Evergreen – CrossFit

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Saturday fun (AMRAP – Reps)

3 rds:

– 2 minutes per station, :30s transition

– calorie row

– alternating sledge hammer strikes

– battle rope
rotate between stations, count calories and reps for total final rep score

CrossFit Evergreen – CrossFit

“The only person you are destined to become is the person you decide to be.” – Ralph Waldo Emerson
Fate puts opportunity in front of us. Destiny is the result of what we choose to do with it.
In turn, destiny is a choice. Not some predetermined thing of fairy tales and lore. We can sit and allow destiny to happen to us, or we can choose to have destiny happen for us.
Don’t wait to be chosen; instead choose. Decisions=Destiny.

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“Bartender” (Time)

5 Rounds:

12 Deadlifts

9 Overhead Squats

6 Hang Power Snatches

MRx 85/65, Rx 105/85, Rx+ 125/105
Grind WOD. One BB for all three movements. Moderate BB, one that we could power snatch for 15+ unbroken when fresh. OH will be the modifier.

“Jump-N-Row” (Time)

For Time:

100 Double Unders, 30 Dumbbell Renegade Row

80 Double Unders, 20 Dumbbell Renegade Row

60 Double Unders, 20 Dumbbell Renegade Row

40 Double Unders, 10 Dumbbell Renegade Row

20 Double Unders, 10 Dumbbell Renegade Row

MRx 20/15, Rx 35/25, Rx+ 40/30
Plan DU breaks early to pace. Core strength and stability in Renegade Rows. Steady Grind.

CrossFit Evergreen – CrossFit

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Warm-up

See Coach’s board.

Wheel of Fortune (Time)

5-4-3-2-1 minutes on Echo Bike

After each round do:

– 20 V-ups (back must leave floor for Rx & Rx+)

– 20 db flyes MRx: 20/10, Rx: 30/15, Rx+: 40/20

– 20 2 handed OH triceps extension MRx: 20/10, Rx: 30/15, Rx+: 40/20

Recovery

See Coach’s board.

CrossFit Evergreen – CrossFit

“Remember there’s no such thing as a small act of kindness. Every act creates a ripple with no logical end.” Scott Adams

How does an echo start?

With a tiny sound. One that might not even be noticeable. But shortly thereafter, that soft sound brings a soft echo. Still, maybe nothing to turn heads. Yet, the echo then builds; doubling and tripling, sesveral times over. Before we know it. It’s impossible to ignore.

It’s called the “cjanging of the echos,” and it starts with a single tiny noise.

The misnomer is that a big life shift requires the loudness to turn heads at the start. Not true. What is important here isn’t the decibel, or the magnitudes, but the intention.

Disciplined intention is everything. And we need to start….

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Warm-up

See Coach’s board.

4th down (AMRAP – Rounds and Reps)

3 four minute AMRAPs

1st AMRAP:

– 24/18 calorie row

– 24 single dumbbell alternating power snatches

– 24 thrusters

4 minute rest

2nd AMRAP:

– 18/14 calorie row

– 18 single dumbbell alternating power snatches

– 18 thrusters

4 minute rest

3rd AMRAP:

– 12/9 calorie row

– 12 single dumbbell alternating power snatch

– 12 thrusters

dumbbell: MRx: 30/15 , Rx: 40/25 , Rx+: 50/35 (except for huge)

barbell: MRx: 55/35, Rx: 65/45, Rx+: 75/55
– dumbbell weight is light enough to do 30+ reps when fresh

– thruster weight is also light enough to do 30+ reps unbroken when fresh

– score is total of all three rounds and reps

Hanging midline (AMRAP – Reps)

4 rounds:

– :20s max hanging flutter kicks

– :10s rest

CrossFit Evergreen – CrossFit

“Champions don’t blame the tools they’ve been given. Champions sharpen them.”

Abraham Lincoln once wrote that if he had six hours to cut down a tree, he would spend the first four sharpening the axe.

It doesn’t matter where you started, or even where you’ve been. All that matters is two questions:
Where do you want to go? and
How hard are you willing to work to get there.

We have what we need. Everyone does. The separation comes down to who is willing to do the work.
Never whine.
Never complain.
Never make excuses.

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Warm-up

See Coach’s board.

Gymnastics Conditioning

6 minute AMRAP:

– 1 strict chest 2 bar pull-up

– 2 strict handstand push-ups

– 2 strict chest 2 bar pull-ups

– 4 strict handstand push-ups

continue to add (1) strict C2B pull-up & (2) strict HSPU’s each round until the time cap is reached.
– for ease of scoring, count the number of sets you get into, if you do not complete a set, still count the set you started.

Uplifting (AMRAP – Rounds and Reps)

Ascending ladder for 10 minutes

– 3 box jump overs 24/20

– 3 toes 2 bar

– 3 push jerks (from floor)

– 3 chest 2 bar pull ups

then 6’s, 9’s, 12’s, etc until the time cap is reached

MRx: 115/65, Rx: 135/95, Rx+: 155/105
– chose a weight you can cycle for 21+ unbroken reps.

– rounds increase by 3 reps for each movement with each new round.

CrossFit Evergreen – CrossFit

“Seek not good from without; seek it within yourselves, or you will never find it” – Epictetus

When something goes right, we’re relatively quick to point to the actions we took to get there. But when something goes wrong, we may find ourselves doing the “opposite”. In comes the “blame game”, where we use external events as excuses.

A core tenant of mental toughness is responsibility. To accept that we played a role. But the purpose of that step, taking responsibility, is not to make ourselves feel bad, or worse, throw a pity party. The purpose is that is gives us options.

When we take responsibility and look within, we now are in control. We can now focus on what we need to do to get into a better position. It opens our eyes to the path forward. If we do the opposite however, and blame the externals, we have “surrendered control”. We won’t have any say in the next steps, as the story we’re telling ourselves is that outside events determine our path.

Responsibility is a weapon. And it only comes from within.

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Warm-up

See Coaches Board

Stamina Squats (Weight)

On the Minute x 10 (5 Rounds)

Min. 1 – 4 Front Squats

Min. 2 – 8 Back Squats
Single barbell, based off your 1RM Front Squat

60-72%

Fourth Week in our Climb back up the progression ladder. Repeating week 2 in Nov., aiming for an increase of 3-5%.

“Wonderworld” (Time)

For Time:

100 Double-Unders

21 Power Cleans

21 Barbell-Facing Burpees

100 Double-Unders

15 Power Cleans

15 Barbell-Facing Burpees

100 Double-Unders

9 Power Cleans

9 Barbell-Facing Burpees

MRx-95/65, Rx-135/85, Rx+-155/105
Moderately heavy power clean today. One that we could cycle for 12+ reps unbroken when fresh.

Plan your reps on the bar BEFORE the WOD begins and stick to it. Pace the round of 21 with round of 15 in mind, this round is the focus. Round of 9 is an automatic and cannot allow ourselves to drop our pace here.