CrossFit Evergreen – CrossFit

“As I walked through the door to my freedom, I knew that if I did not leave all the anger, hatred and bitterness behind… I would still be in prison.” Nelson Mandela

Nelson Mandela was sentenced to 27 years in prison.
He had no bed.
He was routinely put in solitary confinement, with no end in sight.
He at one point was thrown into an empty grave, where he was sure he was about to be killed. But was instead, he was urinated on by the prison guards. For their humor.

What he went through is something no human being should ever have to endure.

Yet, to his inauguration ceremony as president of South Africa, he invited one of his former jailers. On another occasion, he invited out to lunch the man who tried to get him sentenced to death (instead of prison). And on his 20th anniversary of his release, Nelson invited a third jailor to dinner with his wife.

When asked why he would do this, why he would invite the very same people that tried to make his life miserable, he replied: “If I did not… I would still be in prison.”

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Metcon

Kelly Rowland (Time)

For Time: (25 min cap)

50/35 Calorie Row

3 Rounds of “Kelly”

50/35 Calorie Row
DESCRIPTION

Today’s conditioning piece is a mash-up of the benchmark workout “Kelly”

We last completed this longer workout on 7.30.19

Before and after the 3 rounds of “Kelly” is a buy-in and cash-out on the rower

The workout flows like this:

50/35 Calorie Row

400 Meter Run

30 Wallballs (20/14)

30 Box Jumps (24″/20″)

400 Meter Run

30 Wallballs (20/14)

30 Box Jumps (24″/20″)

400 Meter Run

30 Wallballs (20/14)

30 Box Jumps (24″/20″)

50/35 Calorie Row

Times from the last completion of this workout ranged from 18-30

WALLBALLS

Choose a weight that you are capable of moving for 50+ unbroken reps when fresh

Men throw to 10 feet

Women throw to 9 feet

BOX JUMPS

These are regular box jumps, so we’re looking to stand to full extension on top of the box

Jump up to the box for “RX”

In training, we recommend stepping down or jumping down over “rebounding” box jumps

Rebounding is a fairly risky technique for the achilles, especially with high reps on top of running

Strategy

ROWS

If we had to pick a row to go faster on, it would be the second set of 50/35 calories

The opening row is less important, as it has quite a bit of work to follow it

Come out at a controlled pace that you see yourself being able to improve upon at the end of the workout

ROUNDS OF “KELLY”

Within the rounds of “Kelly” we can treat the box jumps as an extension of the runs

The goal on both of these movements is to maintain steady and continual forward progress

This is a speed that allows you to thrive through the sets of 30 wallballs

With the steady state movements surrounding the wallballs, look to work through larger sets if possible

1 Set: 30

2 Sets: 15-15 or 20-10

3 Sets: 10-10-10 or 15-10-5

4 Sets: 8-8-7-7

SUBS

RUN

500 Meter Row

1,000 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]

ROW

40/30 Calorie Assault Bike, Echo Bike, or Bike Erg

40/30 Calorie Ski Erg

60/45 Calorie Schwinn Bike

Body Armor

3 Sets: 8 Barbell Strict Presses

3 Sets: 12 Weighted Ring Dips

3 Sets: 16 Weighted Glute Bridges

Rest as needed between sets.

STIMULUS

DESCRIPTION

Our Body Armor piece for the day will focus on upper body pressing as well as big sets of posterior work.

The workout will flow by doing all 3 sets of the strict press first, followed by all 3 sets of the weighted ring dips and finishing with the final 3 sets of the weighted glute bridges.

Use the same weight across for all sets.

SUBS

BARBELL STRICT PRESS

Dumbbell Strict Press

Weighted Ring Dips

No Weight

Weighted Push-ups

WEIGHTED GLUTE BRIDGES

No Weight

GHD Hip Extensions

Barbell Good Morning

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 things 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 at 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 need 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 sets us on fire. What makes us come alive. And literally schedule it on your calendar as if it’s a life-saving doctor’s appointment. Because in truth… it is.

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Metcon

4EVER (3 Rounds for reps)

AMRAP 4:

27/21 Calorie Bike Erg

27 Burpees

27 Chest to Bar Pull-ups

Rest 4 Minutes

AMRAP 4:

21/15 Calorie Bike Erg

21 Burpees

21 Toes to Bar

Rest 4 Minutes

AMRAP 4:

15/12 Calorie Bike Erg

15 Burpees

15 Pull-ups

SUBS

BIKE ERG

Equal Calorie Any Machine (To Maintain Rep Scheme)

CHEST TO BAR PULL-UPS

Reduce Reps

Banded Chest to Bar Pull-ups

Jumping Chest to Bar Pull-ups

Chin Over Bar Pull-ups

Ring Rows

PULL-UPS

Reduce Reps

Banded Pull-ups

Jumping Pull-ups

Ring Rows

TOES TO BAR

Reduce Reps

Feet as High as Possible

Knees to Elbow/Chest/Waist

Toes Raises

GHD Sit-ups
DESCRIPTION

“4EVER” is a simple machine and bodyweight workout that resembles the CompTrain Benchmark “Lead Foot”

We replaced the Rower in “Lead Foot” with a Bike Erg in this workout

The 1:1 work to rest ratio creates high levels of lactic acid in the working muscles

This forces your body to improve its ability to buffer that acid

If you finish the gymnastics in each window, you’ll cycle back to the Bike Erg until the 4 minutes is up

Your score for each AMRAP 4 is total rounds + reps completed

When choosing rep schemes and variations, consider the following scoring goals for each round:

1st AMRAP: 1-1+ Rounds

2nd AMRAP: 1-1.5+ Rounds

3rd AMRAP: 1.5-2+ Rounds

GYMNASTIC MOVEMENTS

To complete the movements as written, we recommend having at least the prescribed number of reps at each station unbroken when fresh

If you have less than 27 chest to bar pull-ups, 21 toes to bar, and 15 pull-ups unbroken, consider reducing the reps or choosing a variation from “subs”

These are the most important movements to consider when looking to get the right stimulus, as they are the only places that would cause us to stop moving during the 4 minute windows

BURPEES

These are standard burpees requiring chest to deck and full extension at the top of each rep “

Strategy

BIKE & BURPEES

The goal on these two movements is to move at the fastest pace possible that still allows you to smash the third movement of each round

Maintaining a rhythm with your breath through the bike and burpees will allow you to maintain a strong speed while also getting to the gymnastics under control

GYMNASTIC MOVEMENTS

While we have a short time to work, that doesn’t mean we have to try to complete these unbroken

If you’re confident in doing so, it does get you back on the bike a lot faster

However, quick sets with quick breaks can be just as effective if these movements are challenging for you

These quick sets can be better if you know big sets will cause you to hit a wall and force a long rest

The best option is the one that keeps you moving forward with minimal rest

Here are a few thoughts on how to approach each set:

Set of 27: 27 / 15-12 / 9-9-9 / 8-7-6-6 / 7-5-5-5-5

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 / 4-4-4-3 / 3-3-3-3-3

Midline

Not for Time:

30 GHD Sit-Ups

40 AbMat Sit-Ups

50 Hollow Rocks

40 AbMat Sit-Ups

30 GHD Sit-Ups

SUBS

GHD SIT-UPS

Weighted Abmat Sit-ups

V-ups

Toes To Bar

CrossFit Evergreen – CrossFit

“Trade your expectation for appreciation, and the world changes around you” – Tony Robbins

Routines and habits become part of the norm. Morning coffee, listening to the radio, the drive to the field taking the kids to practice. We appreciate healthy habits, and let’s continue to reinforce them. There is however much to be said about taking a pause to our routine, to appreciate the fortune in our lives. The absolute abundance we are so lucky to have.

In a world where comforts are the “norm”, we want to consciously remind ourselves how good our lives are.
The thought of losing those precious parts of our day is a sobering one. But despite it being a morbid thought, we will. There will be a final cup of morning coffee for us. There will be the last chance for us to listen to the radio. And if we are lucky enough to have kids, there will be a last time we *get* to wait in traffic as we drive them to soccer practice.

As Tony Robbins quotes, if we can remove expectations from the norm, and replace them with a sense of gratitude, our entire world changes.

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Barbell Conditioning

Metcon (No Measure)

Alternating OTM x 10 (5 Rounds):

Odd – 3-Position Power Snatch

Even – 7 Thrusters

SUBS

3 POSITION SNATCH

3 Position Clean

7 THRUSTERS

7 Dual Dumbbell Thrusters

15 Wallballs
DESCRIPTION

We start our deload week with a barbell cycling EMOM.

We want to choose the same weight that works for both movements.

Build to a moderate weight.

Our focus should be on outstanding technique as opposed to total load.

STRATEGY

3 POSITION POWER SNATCH

Each snatch will start at the high hang, then above the knee and finishing with a lift from the floor.

Use this as an opportunity to work on barbell cycling and complete the complex without putting the bar down.

The final lift of this complex will be on tired legs that will allow the weight to pull us forward more easily. Resist this and keep your weight balanced.

THRUSTERS

A vertical torso combined with a good front rack position is key here.

The thruster can easily pull us weight forward if we allow our torso to pitch or the bar to slide forward in our front rack.

We want to try and keep a full grip on the bar if we can to practice good habits and work on mobility at the same time.

SUBS

Metcon

It’s Goin Down (Time)

21-18-15-12:

Hang Squat Snatches (75/55)

Thrusters (75/55)

After Each Set: 30 Double Unders

SUBS

DOUBLE UNDERS

Reduce Reps

45 Single Unders (1.5x)

30 Seconds of Practice
DESCRIPTION

This triplet workout combines large range of motion weightlifting movements with double unders

The double unders take place after each set on the barbell

The workout flows like this:

21 Hang Squat Snatches

30 Double Unders

21 Thrusters

30 Double Unders

18 Hang Squat Snatches

30 Double Unders

…

We expect this piece to take between 15-25 minutes to complete

HANG SQUAT SNATCHES

The barbell movements are designed to be very light

We’re likely choosing our one barbell weight-based of this movement, as it is the more challenging of the two

This should be a load that you are capable of completing 21+ reps unbroken when fresh

The “hang” position is defined as anywhere above the knees

THRUSTERS

This is preferably the same weight as the hang squat snatches

This should be a load that you could cycle for 30+ unbroken reps when fresh

DOUBLE UNDERS

Each set is designed to be small and manageable

Choose a number or variation that you can complete ideally unbroken each set

Strategy

BARBELL MOVEMENTS

The 132 reps on the barbell will likely provide the biggest challenge of the workout

This is especially true for the opening two rounds of 21 and 18

Look to approach the first two rounds with intelligent intensity, as this will help you sustain your efforts through the last two rounds

Consider the following break-up options for each round

Round of 21: 12-9 / 7-7-7 / 6-5-5-5

Round of 18: 9-9 / 6-6-6 / 5-5-4-4

Round of 15: 8-7 / 5-5-5 / 4-4-4-3

Round of 12: 6-6 / 4-4-4 / 3-3-3-3

DOUBLE UNDERS

The double under sets are small enough where unbroken sets are manageable throughout

Transition from the barbell to the rope at a speed that allows for unbroken sets

Knowing you’re going to be breaking up the barbell movements into a few sets, look to get your hands on the barbell relatively quickly after finishing for your double unders

For Example: If you’re breaking up the round of 15 into 5-5-5, look to finish your double unders and get right to the bar for the opening set of 5 before taking a rest

This “just start” mentality is a nice mental win that helps you keep moving forward in the workout

CrossFit Evergreen – CrossFit

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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!

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!
Rx= 10 reps

Rx+=15 reps

You pick the weight.

the goal is to do as many unbroken sets as possible. Unbroken rounds will be scored in the comment box.

CrossFit Evergreen – CrossFit

“What you resist, persists”.

What would you think about if I told you to *not* think of a pink giraffe?

The same effect takes place if I tell you “don’t slow down” as you start your final 400-meter run in a workout. Our minds don’t operate well when we focus on what “not to do”. Instead of focusing on what not to do, let’s focus on what *to do.*.

Let’s turn “don’t slow down” on that last 400m run into “I can hold this pace”. Transition “don’t eat those cookies”, “let’s go snack on some celery”.

If our thoughts become words, and those words become actions, we’re going to get what we focus on. So let’s choose wisely.

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Strength Test

Back Squat

Back Squat

10RM

STIMULUS

DESCRIPTION

We are using the previous week’s progressions to work up to a new 10 rep max back squat.

You should choose a weight that is a given for the first 5 reps, challenging for reps 6-8, and then dig deep for the final 2.

Rest as needed at the top of each rep and focus on speed out of the bottom of each rep.

STRATEGY

BACK SQUAT

Focus on keeping a good bracing position and your entire shoe flat on the floor.

We want to keep four points of contact between the floor and our feet.

Inside and outside ball of our foot.

Heel down

Big toe pressed into the floor.

Keep our eyes slightly above the horizon to keep a mature squat position.

Metcon

Dumbo (Time)

5 Rounds For Time:

15/12 Calorie Assault Bike

10 Double Dumbbell Thrusters

5 Double Dumbbell Box Step-Overs

Dumbbells: 50’s/35’s

Box: 24″/20″
DESCRIPTION

The highlight of this triplet workout is the odd-object dumbbell movements

This “grindy” 5-round workout is intended to take around 12-18 minutes to complete

DOUBLE DUMBBELL THRUSTERS

Let’s choose our weight today based off the double dumbbell thrusters

This should be a weight that you are capable of completing for 20+ unbroken reps when fresh

Within the workout, these are ideally completed in no more than 2 sets each round

You are allowed to squat clean the first rep of each set if you’d like

DOUBLE DUMBBELL BOX STEP-OVERS

Hold the dumbbells in the hang position (by your sides) for this station

You do not have to stand to full extension on top of the box

Alternate which leg steps up to the box on every rep

You can face the box or complete these laterally

STRATEGY

GENERAL

The biggest sticking point in the workout today will be the dumbbell movements

The reps are fairly manageable, but the odd nature of the dumbbells and movements themselves are challenging

An efficient approach will likely be breaking up the thrusters in a way that allows for unbroken step-overs

Here are a few options to consider:

10 Thrusters – 5 Step-Overs

7 Thrusters – 3 Thrusters – 5 Step-Overs

5 Thrusters – 5 Thrusters – 5 Step-Overs

The most important rounds of the day are rounds 2-3-4

We’re fresh for the first round and can finish strong in the last round knowing there is rest coming

Find the approach to your dumbbell movements that allows you to thrive through the middle 3 rounds of the workout

Your speed on the bike is secondary to being smooth on the dumbbells, as you’re always moving forward on the bike

Adjust your speed on the bike to help maximize your ability on the dumbbell stations

CrossFit Evergreen – CrossFit

“Hope and despair are both self-fulfilling prophecies.” – Ernest Hemingway

If you are in the market for a blue Honda, all you see on the road are blue Hondas. It’s as if they are seemingly everywhere. In every intersection, passing us on the highway, and at the gas station.

Yet, they were there the whole time. We as humans have what’s called the “Reticular Activation System”, which helps us see more of what we’re actively thinking about.

It’s actually a survival mechanism. If we needed to look for food because we were about to starve, we prime our senses to find it. Or if danger was close by in the form of a man-eating predator, we’d prioritize our senses to be very aware of where the threat was, or where it could be hiding. It’s an incredible level of focus that we don’t realize we’re using, bringing what is on our subconscious mind into the conscious world.

Are we focused on what might go wrong?
Or are we focused on what will make it go right?

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Row Conditioning

Metcon (Distance)

8 Rounds:

2 Minutes Max Effort Row

1 Minute Rest

Mobility

Upper Body:

1. Puppy Pose: 1 Minute

2. Shoulder to Floor: 1 Minute

3. Wrist Stretches: 1 Minute

Lower Body:

1. Couch Stretch: 2 Minutes Each Side

2. Pigeon Pose: 2 Minutes Each Side

3. Butterfly: 90 Seconds

4. Pike: 1 Minute

5. Straddle: 1 Minute

6. Kneeling Split: 1 Minute