CrossFit Evergreen – CrossFit

“Discipline is choosing between what you want now and what you want most.” Abraham Lincoln

The desire to seek immediate gratification can be our mortal enemy. It drives us towards the comfortable choice. The safer option, or the compromise.

What we lack in those weak moments is discipline. Discipline is the willingness to stick to goals we set out to do. Emotions and conditions can tempt to sway us, where our discipline can see the temptations for what they are, and make the right decision.

This skill, as it truly is a skill we can practice, has been linked many times over to being a critical component of success.

What our emotions drive us towards today, may very well be directly against what we want in the long run. So we must question them. Stacked side by side, here we need to choose. Which do we want more? There can only be one…

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Warm-up

Mobility 2 minutes on any erg or a lap then…

– 1 minute couch stretch each side

– pigeon pose 1-2 minutes each side

Activation 2-3 sets of:

– 10 cal on an erg

– 10 glute bridges

– 10 PVC Bergener warm up cleans

– 10 barbell push presses

Gymnastic Stamina

Metcon (AMRAP – Reps)

On the 2:00 x 4 rds:

– 10/7 cal Echo Bike

– Max HRPU in time remaining

Stimulus:

– Rds begin on 0:00, 2:00, 4:00, 6:00

– goal is to get as many HRPU as possible in the 2 minute window.

– Try to complete the Bike under :30 seconds to give you time to do as many HRPU’s as possible.

– Score is total number of HRPU’s. Take as little break as possible in this short continuous running workout.

Modifications as needed.

6 sets of the “Big Clean Complex” (Every 5 min.: 0:00, 5:00, 10:00, 15:00, 20:00, 25:)

6 Sets of the Following Complex:

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk
Stimulus:

– This is a benchmark WOD.

– This 12-rep complex will challenge both our stamina and strength.

– The full complex is designed to be completed without putting the barbell down.

– The goal is to climb in weight with each set as we build to a heavy complex.

– Start arounf your 45-50% of 1RM C&J.

– Final score is your heaviest complex completed unbroken.

Strategy:

– Think about using the hook grip because of the high number of reps.

– Move relatively quickly between each lift.

Modifications

3-position squat clean:

– 3 position db squat clean

– 3 position bb or db power clean

Push Jerk/split jerk:

– double db push jerk

– single db push jerk (each arm)

CrossFit Evergreen – CrossFit

“Culture eats strategy for breakfast.” Peter Drucker

In business, this is ever important for leaders to fully understand. That the culture of the team is everything. Over any marketing plans, product launches, everything.

The same mindset is true for us as athletes.

We’ve all heard the line, “it’s not the size of the dog in the fight, but the size of the fight in the dog.” We believe that to be true. The picture perfect strategy, executed half-heartedly, will always be beaten by the less-than-ideal strategy, but executed with full heart.

Our character is our back bone. During the final round of a tough WOD it will not be our workout strategy that we fall back to. It’s something deeper. Cultivate that, and everything else will fall into place.

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Warm-up

Mobility:

– 2 minutes on any erg, or lap around the building

– foam roll calves, 1 minute each side

– 1-2 minutes straddle stretch

– 1-2 minutes butterfly stretch

Activation: 2 sets

– 10 lateral box step ups

– 10 abmat situps

– 10 air squats to the box

– 20 double unders (40 singles)

Do less (Time)

For time:

– 3,000m Echo bike

– 2,000m row

– 100 double unders

– 35 toes 2 bar
Stimulus:

– Today’s chipper is all cardio and a gymnastic movement

– Work these higher reps, one station at a time.

– Expect this to take 18-25 minutes to complete (30 for us).

DU’s & T2B:

– these two movements are about chipping through them.

– quick sets, short breaks to deal with muscle fatigue.

– Pick sets you can do without straining too hard.

Modifications

Echo Bike:

– 1,200m run or ski erg

T2B:

– reduce reps

– feet/knees as high as possible

– 35 toe raises

– 60 abmat situps

Midline

No Score

Single arm OH Carry:

– Shoulder blade back and down

– hips under torso, not to the side or tilted

CrossFit Evergreen – CrossFit

“It’s not how much we give, but how much love we put into giving.” Mother Theresa

Imagine we’re moving. We have two friends, who both have offered to help.

The first friend writes us a check for $1,000.00 to help with the moving expenses. This is incredibly generous. The second friend doesn’t offer a dime, but instead comes over, helps us pack every box, goes with us to the new house and helps unpack everything into the early hours of the morning.

Fast forward two weeks later. Both friends call you to ask for a favor. Which friend are we more likely to help?

Most will say the second friend because they would have done it for us. Money has value, but time is an absolute. There is a time and place for both types of gifts, hopefully we always choose the one that makes the everlasting impact.

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Warm-up

(About 15 minutes)

Mobility: 2 minutes easy on any erg machine then…

– 1:00 banded triceps stretch each side

– 1:00 foam roll hamstring each side

– 1:00 LAX ball pec smash each side

– 2:00 frog stretch

Activation: 5 each of the following (2 rds)

– inchworm to push-up

– alternating cossack stretches each side

– 50′ single db overhead carry (one side each rd)

Overhead Squat (With a 10 minute window, build to a heavy 2 rep)

Speed Demon (AMRAP – Reps)

4 three minute AMRAPS, rest 3 minutes between sets

0:00 – 3:00

– 200m run

– 15 bar facing burpees

– Max OHS 45/35

3:00-6:00 Rest

6:00-9:00

– 200m run

– 12 bar facing burpees

– Max OHS (55/40)

9:00-12:00 Rest

12:00-15:00

– 200m run

– 9 bar facing burpees

– Max OHS (65/45)

15:00-18:00 Rest

18:00 – 21:00

– 200m run

– 6 bar facing burpees

– Max OHS (75/55)
Stimulus:

– Today is fast paced intervals with max sets of OHS at increasing weights.

Your score is the total number of OHS’s you complete in all four rds.

– Try to allow for at least 1 minute on the barbell.

Strategy:

– Short work periods with built in rest, move with a purpose.

– Try to go faster at the lighter weights in the first two rds.

– think about slowing down burpees in the last two rds.

– with rest coming at the end try to hold on as long as you can safely with OHS.

Modifications

200m run:

– 250m row

– 12/9 cal bike

– 200m ski

OHS

– front squats

– single arm db OHS

– med ball squat clean

– air squats to box or bench

CrossFit Evergreen – CrossFit

The next 3-6 weeks will be repeats of the last three “old school” style workouts. Use the repetition to challenge yourself or to improve your efforts.

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Chest & Tri’s CrossFit style (AMRAP – Rounds and Reps)

30 minute AMRAP of:

– 10/15 calories Echo bike

– bench press Rx 10 reps, Rx+ 15 reps UNBROKEN!

– dumbbell flyes UNBROKEN!

– 10/15 calories ski erg

– db tricep kick back (both arms) Rx 10 reps, Rx+ 15 reps UNBROKEN!

– db 2 hand overhead tricep extension UNBROKEN!

– any ab movement

Recommended weights: Women: #55 and #15 db flyes, #20 kick backs, Men: #95 and #25 db flyes, #40 kickbacks record weight in comments

Put unbroken sets in score box and extra sets in comments – work the whole 30 minutes!

CrossFit Evergreen – CrossFit

“The attacks of Septemper 11th were intended to break our spirit. Instead we have emerged stronger and more unified. We feel renewed devotion to the principles of political, economic and religious freedom, the rule of law and respect for human life. We are more determined than ever to live our lives in freedom.” Rudolph W. Giuliani, Dec. 31, 2001.

19 years ago, we underwent a tragic loss. 19 years ago, we became stronger than ever before.

We recognize that adversity breeds strength. And through adverse times, we can find good, if we only look for it. This is an incredibly hard thought process to apply here, with good reason.
It’s highly personal.
It feels borderline wrong.
It’s painful even to consider.

But one thing rings true. If the lives lost that day could speak to us now, there would be something very specific they would call for. It would be, be exactly that.

To cherish what we have. Not just by saying “thanks”, or even “I love you.” By going the extra mile. By helping the ailing friend in need – or better – the stranger in need. To genuinely care for the human being to the left and right of you, regardless of gender, ethnicity, and religion. Although a seemingly small act in and of itself, this is indeed movement towards preventing such a monstrous act from ever happening again. It is playing our part.

We’ll never forget the pain we felt that day. But, what is more important than remembering the pain, is what we do going forward.

In the words of John F. Kennedy, “As we express our gratitude, we must never forget that the highest appreciation is not to utter words, but to live by them.”

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Warm-up

Mobility

-2 minutes easy on any erg machine then …

– 1:00 minute Samson stretch

– 1:00 minute barbell forearm smash

– 1:00 minute banded triceps stretch

Movement Prep: 2 rds

– 5 push-ups

– 5 box/bench dips

– light (barbell) Bear Complex

Always Remembered Partner WOD (Time)

In teams of 2:

– 2001m row Buy-IN

4 rounds:

– 9 rope climbs

– 11 Bear Complexes (95/65)

– 2977m row Cash-Out
Stimulus:

Today’s workout honors those who lost their lives in the terrorist attacks of Sep. 11th, 2001.

Strategy:

– Use a steady pace on buy-in that allows you to get to the barbell fairly fresh.

– The Bear Complex will get your heart rate and legs firing. When doing this as a partner WOD, alternate movements to account for intensity in the movements.

Never Forget Individual WOD (Time)

– Buy-in: 2001m row

directly into

4 rds:

– 9 clusters (135/95)

– 11 strict pull-ups
If you prefer to do an individual workout do this version instead of the partner WOD.

Modifications

2001m & 2977m row:

– equal distances on any other erg

Bear Complex:

– double or single (each arm) db clusters

CrossFit Evergreen – CrossFit

Mindset:
“Your actions speak so loudly that I can’t hear what you’re saying.”

It’s not about what we talk about, but what we tolerate.
When we think of our greatest role models, those we truly look up to in life, there’s a consistent commonality we’ll notice…. their actions under adversity.
They achieved something great, under incredibly hard circumstances. They overcame a specific challenge in their darkest hour. And for that, we remember them.

Our identity isn’t shaped by the good times, but by the challenging times. In those moments it’ll never be about what we say, but what we do.

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Warm-up

1:00 minute each:

– puppy pose

– shoulder to floor

– wrist stretches

– couch stretch

– pigeon pose

– butterfly stretch

– pike stretch

– straddle stretch

– kneeling split

Active Recovery #1 (Time)

2 rounds for time:

– 1,000m row

– 1,000m bike erg

– 1,000m ski erg
Stimulus:

– Yes, this is for time, BUT should be done at slightly above conversational pace.