CrossFit Evergreen – CrossFit

“Nothing great was ever achieved without enthusiasm.” Ralph Waldo Emerson

There is a difference between one who is “there” and one who is “being there.”

Many of us are parents. You would understand more than most how being present is everything. A parent can go to their kids’ soccer game, and sit in the stands on their phone, awaiting the end of the game. Or they can go to the game, and passionately be there. Not by yelling or cheering, but by intently wanting to be there. One is “just there,” the other is “being there.”

We can go on a family vacation because. “it’s what families do once a year.” Or we can go on a family vacation because we want to spend more time with each other without the daily distractions of life. From the outside looking in, it may or may not be as visibly obvious as the effects it leaves.

The obvious application here is in our training. If we are to go through the motions in a WOD like Fran (21-15-9 Thrusters/pull ups), with a relAXED, 15:00 – 20:00 minute completion time, there is very little benefit, when compared to really giving our all into the workout.

The less obvious application is our daily encounter outside the gym. Where we may be going through the motions. Is it a lack-luster goodbye to our significant other before leaving for work? Is it greeting an employee with a “How are you?” even though we don’t mean it?

It’s okay to discover these in our daily lives. They happen, as we become comfortable in a routine. It doesn’y mean they should stay that way. Think about that!

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Warm-up

Mobility/Activation:

– 2 minutes any erg or a lap

– banded shoulder distraction

– spiderman & reach

– couch stretch

– calf stretch

– 15 Good mornings

– 15 pass throughs

– 10 scorpions

– foam roll and/or LAX ball legs

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
– this is designed to take between 11-20 minutes.

– for the Overhead squats, choose a lighter weight that can be ideally completed unbroken on each set.

– try not to have more than one break per round.

– barbell starts from the ground, you can snatch squat the first rep if able to do so.

– try to pace yourself to keep the same pace for each of the 5 rounds.

Modifications as needed.

– 500m row

– 25/18 Echo bike

– 400m ski erg

– front squats

– med ball squat cleans

– jumping squats

CrossFit Evergreen – CrossFit

“Let character be your boldest statement”

The chef wears an apron.
The accountant carries a briefcase.
Football players wear helmets and shoulder pads.
These are all identifiables that may come to mind when thinking of these occupations.

What are yours?
Are they materials? Or is it something else?
Let character be what defines you.

Humble, Hungry and Unshakeable character!

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Warm-up

Mobility: (NMT 10 min)

– 2 min any erg or a lap

– wrist stretch

– front squat hold :30 sec

– 10 floor glute bridge with 10 s hold

– 10 single leg glute bridges (each leg)

– 10 med ball cleans

Power Outage (AMRAP – Rounds and Reps)

3 – 5 min AMRAPS (w/ 5 min rest)

0:00 – 5:00 #1 AMRAP

– 100 DU buy-in, then

– 12 power cleans 75/55

– 4 burpee box jump overs 24/20

* step-ups are considered Rx*

5:00 – 10:00 – 5 min rest

10:00 – 15:00 #2 AMRAP

– 100 DU buy-in, then

– 8 power cleans 95/65

– 4 burpee box jump overs

* step-ups are considered Rx*

15:00 – 20:00 5 min rest

20:00 – 25:00 #3 AMRAP

– 100 du buy-in, then

– 4 power cleans 115/85

– 4 burpee box jump overs

* step-ups are considered Rx*

Keep track of each rds rounds and reps, add together and submit as your score
Stimulus:

– Alternate between 5 minutes of work and rest in this fast paced interval

– only jump rope once at the start of each rd

– 100 singles for scaled

Burpees

– regular burpees

– burpees to bench/wall

Rowing/Abmat triple sprints (Time)

– 500m row, 30 abmat situps

– 500m row, 20 abmat situps

– 500m row, 10 abmat situps
– alternating between two midline movements

– row at a pace which enables you to complete all of the abmat situps in one set

– GHD for Rx+

Modifications:

– equal meters on any other erg

CrossFit Evergreen – CrossFit

“True happiness is to enjoy the present, withou anxious dependence of the future.” Seneca

How often do we rush to the finish line, only to rush to find yet another ‘finish’ line after that?

It is in our nature to crave progress. It is also in our nature to be wary of complacency. This is where a misconception can form, leading to dark times. We live for the future, for a finish line, that it seems we will never reach.

The aim is absolutely not to ignore the future, but to embrace instead the present. Let’s move past the logic of the “pursuit of happiness”, and embrace the breath in our lungs at this moment. Wherever we go today, let’s go with everything we have. The past is in the past, the future is not yet defined. Live in the present and make the future you want.

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Warm-up

2 minutes on any erg or a lap around the building

Activation:

– 30 singles or double unders

– 10 PVC pass throughs

– 10 PVC Good Mornings

– 5 inchworm to push-ups

– 5 handstand holds (max effort) free or against the wall

Front Squat + Back Squat Superset (Weight)

5 supersets (about 10-12 min)

– 3 front squats

– 6 back squats

All % based on 1RM front squat

set 1 – 50%

set 2 – 53%

set 3 – 56%

set 4 – 59%

set 5 – 62%
Stimulus:

– This combo is designed to train your stamina

– take the bar from the rack

– move directly into back squats after completing front squats

– all 9 reps should take NMT 2 minutes

Modifications:

– goblet squats or dumbbell squats to box or bench

Flintstones (AMRAP – Rounds and Reps)

20 min. AMRAP:

– 40 wall balls 20/10 Both genders to 9′

– 30 single arm alternating db snatches 35/20

– 20/15 calorie Echo Bike

– 10 Toes 2 Bar
– expect to complete 1 1/2 to 2+ rds

– find a number to break up the longer rep schemes

Modifications as needed

CrossFit Evergreen – CrossFit

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The Sisyphean Task (Time)

In teams of two Follow the path outlined by the coach.

Buy-in: 50 wall ball situps 20/14

Then carry the wall ball, when going downhill, along the .62 mile course.

When going uphill one partner performs a two-handed push throw (chest level). The other partner attempts to grab the ball before it rolls back downhill.

Partners alternate these actions.

Cash out: 50 wall ball situps 20/14

CrossFit Evergreen – CrossFit

“The only thing that is different about me is that I’m not afraid to die on a treadmill.” Will Smith

It’s not about the treadmill, its what the treadmill stands for.

Will Smith is not a competitive athlete. If he runs 2, 3, 10 miles he’s still probably going to be highly successful in his career.

Probably.

But that’s not why he is who he is. Not defined by what he’s doing, but instea by how he is doing it.

Full heart, full commitment, full effort. Whatever it is, here we go!

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Warm-up

Mobility: 1-2 minutes each

– pigeon pose & wrist stretch

– bb thoracic extension

– 5 push up to down dog

– any erg or a lap

Power Snatch (9 sets of 1 (10 minutes))

based on 1RM power snatch

set 1 – 76%

set 2 – 79%

set 3 – 82%

sets 7-9 – 82%

Knock on Wood (Time)

20 minute time cap

3 rds of:

– 15 power snatches 65/45

– 30 box jump overs 24/20

– 15 C2B pull-ups

– 30/24 cal row
Stimulus:

– going light and long for this beefy 3 rd WOD

– nice balance of weightlifting, gymnastics and cardio

– step overs are ok for Rx

row

– 25/18 Echo bike

– 400m ski erg

CrossFit Evergreen – CrossFit

“Excitement comes from the achievement. Fulfillment comes from the journey”

Winning the award is exciting. Fulfillment is looking back at the hard work put in.

There’s irony when you think about defining moments. We build up in our minds that accomplishing that “thing” will be ultimate. And when we get there, “hell yeah will it be exciting!” But the podium does not change who we are.

The real defining moments were the experiences that led up to those big achievements.The trials, the tribulations and the late nights. The deep and unforgettable relationships we build through the blood, sweat and tears.

The dopamine hit comes when we win, hit the goal, or get the promotion. The ever-lasting fulfillment comes from the journey.

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Warm-up

Mobility: 1-2 minutes each

– puppy pose

– shoulder to floor

– wrist stretches

– couch stretch

– pigeon pose

– butterfly

– straddle

– kneeling split

Hold it (AMRAP – Rounds and Reps)

20 minute AMRAP of:

– 15 calorie any erg

– 30 Russian KB swings 24/16 kg (green/yellow)

– 1 minute hollow hold (accumulated) // alternate with 1 minute plank
Stimulus:

– steady movement at a conversational pace

modifications as needed