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 the insight into 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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Metcon

Gymnastics Stamina Benchmark (Time)

For Time: 12 Min Cap

100 Double Unders

50′ Handstand Walk

80 Double Unders

50′ Handstand Walk

60 Double Unders

50′ Handstand Walk

40 Double Unders

50′ Handstand Walk

20 Double Unders

50′ Handstand Walk

SUBS

DOUBLE UNDERS

2x Single Unders

Over and Back Line Hops (1/2 Reps)

HANDSTAND WALK

100′ Bear Crawl

30 Seconds Handstand Weight Shifts

1 Minute Handstand Walk Practice
STIMULUS

DESCRIPTION

This Gymnasty cycle benchmark will test our ability to handstand walk with fatigued shoulders and an elevated heart rate

The first two rounds of double unders should take us around a minute to complete, with each round after being slightly shorter

Set-up 10-foot markers for your walk

Aim to complete these walks in 5-foot segments to simulate the Open and other competition standards

STRATEGY

GENERAL

We may need to take a brief second after each set of double unders to take inventory of how our shoulders feel

We don’t want to kick up into the handstand walk until we are sure we will be able to complete at least one 5 foot segment

If we complete a 5 foot segment, but aren’t sure that we can make the next 5 feet, kick down briefly, then continue

We want to avoid any wasted energy that come with no-reps

MOVEMENT FOCUS

DOUBLE UNDERS

Hold the handles lightly with only your pinky, thumb and index fingers

A quick flick of the wrist will rotate the rope around, as opposed to using the entire arm and fatiguing the shoulders more

Our breathing should match our movement

We should try for an inhale every 3-4 breaths and exhale for 2-3 breaths

HANDSTAND WALK

Grab the floor with all your fingers for more balance points

Squeeze the glutes to create a natural arch position to keep the momentum moving forward

Aim to keep the hands and arms close to the head

Treasure Chest (Time)

3 Rounds For Time:

25 Toes to Bar

20 Push Jerks (135/95)

15/12 Calorie Assault Bike

SUBS

TOES TO BAR

Max Reps in 2 Minutes (25 Max)

Reduce Reps

Feet as High as Possible

Knees to Elbow/Chest/Waist

GHD Sit-ups

ASSAULT BIKE

Equal Calorie Echo Bike or Bike Erg

Equal Calorie Ski Erg

Equal Calorie Air Runner

20/14 Calorie Row

25/18 Calorie Schwinn Bike

300 Meter Run

200 Meter Trueform
DESCRIPTION

Today’s main conditioning piece balances out gymnastics, weightlifting, and monostructural movements

Your score is the total time it takes to complete the workout

The intended time range for this workout is between 9-18 minutes

PUSH JERKS

The barbell will come from the floor for this movement, not out of a rack

All reps should be push jerked (received with bent knees) instead of push pressed

Choose a moderate load that you are capable of cycling for 25+ reps unbroken when fresh

Within the workout, this should be a station you can clear in 2-3 sets

TOES TO BAR

If you have 20+ toes to bar unbroken when fresh, complete this station as written

If you’re not there quite yet, consider reducing reps or choose a variation from the “subs” section below

ASSAULT BIKE

Reset the monitor to “0” after each round

Strategy

GENERAL

In today’s workout, there will likely be 1-2 stations that you feel more comfortable with than the others

Playing to your strengths can help you clear some stations quickly while chipping away at the others

For Example: You may choose to be more aggressive on the bike and push jerks, while working through more manageable sets on the toes to bar

This format can create “”intervals”” within the workout, which builds in some recovery, keeps things interesting, and makes it feel like rounds are moving quickly

Consider the sets listed below for the toes to bar and push jerks

TOES TO BAR

1 Set: 25

2 Sets: 15-10

3 Sets: 10-8-7

4 Sets: 8-7-5-5

5 Sets: 5-5-5-5-5

6 Sets: 5-4-4-4-4-4

PUSH JERKS

1 Set: 20

2 Sets: 10-10

3 Sets: 8-7-5 or 10-5-5

4 Sets: 5-5-5-5

5 Sets: 4-4-4-4-4

CrossFit Evergreen – CrossFit

“You make a living with what you get. You make a life with what you give.” – Winston Churchill

Think back to a time in your life when you came in clutch for someone. One where your actions made a significant impact on someone’s life. Maybe it was a time where you showed up for a friend in a time of need. But you didn’t just show up… you went above and beyond. Not because of some expected return or ulterior motive, but because you believed it was the right thing to do. You genuinely cared.

Think back to that day, and how that made you feel when you saw your impact. Think back to how it felt to know you made a difference. It felt good, didn’t it? Really, damn, good.

Science has shown us that one of the most powerful emotions we can feel, via serotonin, is released in mass at these moments. But what is even more interesting, is that it’s literally contagious. Think back to the last time you saw *someone else* doing something generous. Maybe it was as simple as holding the door open at the store for an elderly customer. Think back to that… how did you feel, witnessing that? Did it make you feel, more generous?

If generosity is contagious, it just needs to be started.
Let it be us.
Be the change we want to see in this world.

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Metcon

Born to Run (Time)

For Time:

400 Meter Run, 21 Burpees

400 Meter Run, 15 Burpees

400 Meter Run, 9 Burpees

200 Meter Run, 9 Power Cleans (135/95)

200 Meter Run, 15 Power Cleans (135/95)

200 Meter Run, 21 Power Cleans (135/95)

SUBS

400 METER RUN

500 Meter Row

1000 Meter Bike Erg

400 Meter Ski Erg

25/18 Calorie Assault or Echo Bike

40/28 Calorie Schwinn Bike

300 Meter Trueform or Air Runner

30 Shuttle Runs [10 Meters]

200 METER RUN

250 Meter Row

500 Meter Bike Erg

200 Meter Ski Erg

12/9 Calorie Assault or Echo Bike

20/14 Calorie Schwinn Bike

150 Meter Trueform or Air Runner

15 Shuttle Runs [10 Meters]
DESCRIPTION

This medium-long range workout alternates from running to bodyweight and barbell movements

The manageable barbell weight and bodyweight stations will allow for consistent forward progress here

Your score is the total time it takes to complete the workout

The intended time range for this piece is between 12-20 minutes

POWER CLEANS

Looking to choose a lighter weight for this workout that you can cycle for sets

When fresh, this should be a load you can move for 25+ unbroken reps

BURPEES

You can jump-up or step-up off the floor

Jump to full extension with some air under the feet and a small clap overhead

RUN

See further down the page for running “subs”

STRATEGY

GENERAL

The first three rounds of the workout lean more towards time spent running

The last three rounds of the workout lean more towards time spent power cleaning

With that in mind, we can adjust our pacing to be most efficient here

Early on, look to push the pace a little more on the runs while “recovering” on the burpees

Later on, look to hold bigger sets on the lighter weight power cleans while “recovering” on the short runs

This allows you to continue moving forward while pushing the movement that provides the most bang for your buck

Consider the following sets for power cleans:

Set of 21: (21) (12-9) (7-7-7) (6-5-5-5) (5-4-4-4-4)

Set of 15: (15) (8-7) (5-5-5) (5-4-3-2-1)

Set of 9: (9) (5-4) (4-3-2)

Midline

21-18-15-12:

GHD Sit-Ups

STIMULUS

DESCRIPTION

This midline piece will test your ability for high rep contractions as well as static holds

You will complete the couplet of walkouts and hip extension holds following each set of GHD sit-ups

There is no score for this section

MOVEMENT VIDEOS

Walkouts: https://www.youtube.com/watch?v=92eVXZWgA8g&feature=youtu.be

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 a 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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Metcon

Metcon (AMRAP – Reps)

[On the 0:00]

Max Unbroken Strict Handstand Push-ups

[On the 2:00]

Max Unbroken Strict Pull-ups

[On the 5:00]

AMRAP 4:

1 Pausing Strict Handstand Push-up

1 Pausing Strict Pull-up

2 Pausing Strict Handstand Push-ups

2 Pausing Strict Pull-ups

…

Add 1 Rep Per Round

Empty Calories (Time)

27-21-15-9:

Row Calories

Overhead Squats (95/65)

SUBS

ROW

Equal Calorie Any Machine (To Maintain Rep Scheme)

Equal Rep 10-Meter Shuttle Runs
DESCRIPTION

This descending rep scheme workout combines rowing with light overhead squats for an effective couplet

The lighter weight allows for bigger sets, which enables you to rest very little and maintain a higher intensity

Your score is the total time it takes to complete the workout

The intended time range for this shorter piece is between 6-10 minutes

OVERHEAD SQUATS

Choose a light weight that you don’t have to break more than once on all rounds

This should be a load you can complete for 30+ reps unbroken when fresh

You can squat snatch the first rep of each set if you’d like to

ROW

Men and Women will row the same number of calories

Reset your monitor to “0” after each set on the rower “

CrossFit Evergreen – CrossFit

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Back & Bi’s CrossFit style (AMRAP – Rounds and Reps)

30 minute AMRAP of:

– 10/15 cal bike

– db row (both arms) Rx: 10 reps, Rx+ 15 reps

– bb bent over row

– 10/15 cal ski

– db curl (any style, regular, reverse, hammer) Rx: 10 reps, Rx+: 15 reps

– bb curl

– any ab movement

CrossFit Evergreen – CrossFit

“The Marshmallow Experiment”

The experiment conducted decades ago began by bringing in children into a room, one by one, sitting them down in a chair with a single marshmallow in front of them.

Here, the researcher offered a deal. He said he was going to leave the room, and if the child didn’t eat the marshmallow while he was away, then a second marshmallow would be rewarded. However, if the child chose to eat the marshmallow while he was away, they wouldn’t get a second. What he didn’t say was how long he’d be gone. The choice was simple – one treat now, or two treats later.

Some of the children ate it right away. Some squirmed around for a bit, and gave in after a couple of minutes. And some of the children managed to wait until the researcher came back.

The research team followed the participants for 40 years afterward. The children who ate the marshmallow immediately… struggled in life. They didn’t have careers they were proud of, and they didn’t live lives they were happy with. The children who held out went on to live as highly successful individuals.

The ability to delay gratification is a critical component in life. Whether we want to go to the CrossFit Games, be the best spouse we can be, or propel our career forward, we must have the willpower to stay the course with the longer term in mind. Even when we’re tired, hungry, beat up, and starving for a bite of that marshmallow… we’re tough enough to hang on.

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Strength

Back Rack Reverse Lunge

On the 2:00 x 5 Sets:

Set 1 – 14 Reverse Lunges (7/side)

Set 2 – 12 Reverse Lunges (6/side)

Set 3 – 10 Reverse Lunges (5/side)

Set 4 – 8 Reverse Lunges (4/side)

Set 5 – 6 Reverse Lunges (3/side)

SUBS

BACK RACK REVERSE LUNGES

Front Rack Reverse Lunge

Kettlebell on Back Reverse Lunge

Vested or No Weight Jumping Lunges

Double the Reps

Metcon

21 Savage (Time)

For Time:

75/50 Calorie Assault Bike

21 Double Dumbbell Front Squats

21 Double Dumbbell Push Presses

21 Double Dumbbell Hang Clusters

Dumbbells: 50’s/35’s

MOVEMENT VIDEOS

Double Dumbbell Front Squat: https://www.youtube.com/watch?v=ZG0vp6l7t-A&feature=youtu.be

Double Dumbbell Push Press: https://www.youtube.com/watch?v=mGKJGg3sot4&feature=youtu.be

Double Dumbbell Hang Cluster: https://www.youtube.com/watch?v=zQTmQ9wq8NI&feature=youtu.be

SUBS

ASSAULT BIKE

Equal Calorie Echo Bike or Bike Erg

Equal Calorie Ski Erg

90/60 Calorie Row

1,200 Meter Run
DESCRIPTION

This chipper workout combines calories on the assault bike with odd-object weightlifting

After clearing the opening bike, the dumbbell movements will increase in difficulty with each set of 21 reps

The expected time range for this piece is between 8-15 minutes

DOUBLE DUMBBELL HANG CLUSTERS

This will be the most challenging dumbbell movement based on the large range of motion

That being said, let’s choose our weight for all 3 dumbbell movements based on this station

This should be a load that allows you to complete the set of 21 hang clusters in 2 sets when fresh

The hang cluster is also known as the “hang squat clean thruster”

You can swing the bells inside or outside of the legs for the clean portion of the movement

After squatting and driving the weight overhead, there is no re-bend of the knees

See further down the page for a demo video

DOUBLE DUMBBELL FRONT SQUATS

To keep these as front squats, we’ll say that you can hold the bells however you’d like as long as the front bells are on the front half of the body

DOUBLE DUMBBELL PUSH PRESS

Just like in the hang cluster, there is no re-bend of the knees after driving the weight overhead

Strategy

GENERAL

This workout is about balancing your speed on the bike with your ability to thrive through the dumbbell movements

One strategy that could work well goes as follows:

Strong Pace on the Bike

Several Breaks on the Front Squats

Big Sets of Push Presses

Quick Sets with Quick Breaks on the Hang Clusters

A stronger pace on the bike allows you to get the payoff that comes in the form of faster calorie accumulation

The front squats will be challenging after the bike, so breaking this movement into several sets can allow to you “recover” the heart rate and legs a bit

The push presses have the shortest range of motion of all the dumbbell movements, so you can finish the 21 reps very quickly if you go big

The hang clusters will provide the biggest challenge of the day

Big sets may not be sustainable based on the weight and very large range of motion, but sets are definitely necessary because the movement comes from the hang instead of the floor

Look to chip away at smaller sets with quick breaks between to finish out the workout

This is just one of many different strategies that could be used for this workout

See below for potential bike paces and break-up options for the dumbbell movements

ASSAULT BIKE

Women:

57-58 RPM: Bike Cleared in ~6 Minutes

60 RPM: Bike Cleared in ~5 Minutes

65 RPM: Bike Cleared in ~4 Minutes

70 RPM: Bike Cleared in ~3.5 Minutes

Men:

65 RPM: Bike Cleared in ~6 Minutes

70 RPM: Bike Cleared in ~5 Minutes

75 RPM: Bike Cleared in ~4 Minutes

80 RPM: Bike Cleared in ~3.5 Minutes

DUMBBELL MOVEMENTS

1 Set: 21

2 Sets: 12-9

3 Sets: 7-7-7

4 Sets: 6-5-5-5

5 Sets: 5-4-4-4-4

6 Sets: 6-5-4-3-2-1

7 Sets: 3-3-3-3-3-3-3

CrossFit Evergreen – CrossFit

“Head, Heart, Hands.” – Jim Kwik

Every action originates as a thought in our head. But from there, thoughts, of course, don’t just materialize into existence in front of us. It doesn’t go “head to hands”. There’s a step between that decides if it’s going to actually happen: heart.

It’s the emotional connection. Our level of buy-in. We could have the most grandiose plan of all time, but if we aren’t bought in with our heart in full… we know it will never work.

It’s less about what we’re doing, and more about why we’re doing it. Our success is less about “which path”, and more about the level of commitment we bring to it.

As we move through our day, let’s consider this concept of Head, Heart, Hands. If we find ourselves struggling with something… a specific career, a relationship, a lifestyle… what is causing it? Are we bought in?

Head, Heart, Hands.
Our reasons are what will reap our results.

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Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 25:

100m Farmers Carry

500m Row

1,000m Assault Bike
-Focus on movement quality and steady breathing over anything else today.

-Choose weights for the farmers carry that allows for constant movement during and little to no breaks.

-This should all be done at a grind pace.

Midline

EMOM x 12:

Min 1: 20 Knee-ins

Min 2: 20 Crunches

Min 3: 45 second front plank