CrossFit Evergreen – CrossFit

“What is important is seldom urgent, and what is urgent is seldom important.” – Dwight Eisenhower

Dwight Eisenhower lived one of the most productive lives you can imagine. It comes with no surprise that his methods for time management have been studied by many.

He creates for us a divide between two categories – urgent tasks, and important tasks.
Urgent tasks are things that you feel like you need to react to. Emails, phone calls, texts, “the news”. Meanwhile, important tasks are things that contribute to our long-term goals.

Said another way, urgent things often distract us from important things. They attempt to pull the veil over our eyes and *seem* like the things we should be doing right now.

If we can cut the fluff – the wasted minutes – and apply those towards what actually moves us forward… we’re in for a great ride. The opposite is also true. If we get caught up in only the urgent tasks, we can go through a whole day, busy-as-ever, and feel like we got *nothing* done by its end.

Let’s take note of what we do today with a critical eye. Let’s cut the fluff.

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Capacity Builder

Metcon (AMRAP – Reps)

AMRAP 4:

9 Power Snatches (135/95)

12 Power Cleans (135/95)

15 Push Jerks (135/95)

AMRAP Overhead Squats (135/95)

SUBS

POWER SNATCH

10 Alternating Dumbbell Snatch

Odd Object Ground to Overhead

POWER CLEAN

Dual Dumbbell Power Clean

PUSH JERKS

Dual Dumbbell Push Jerks

OVERHEAD SQUATS

Single Arm Overhead Dumbbell Squat
STIMULUS

DESCRIPTION

Todays Capacity Builder will work on our ability to cycle a barbell across multiple disciplines.

The weight should be something that when fresh, you could complete the first three movements unbroken.

With the Overhead Squats being the scored portion of the workout, focus on a stable overhead position before beginning your first set.

Emphasis in the Overhead Squat should be on keeping your shoulder blades in a back and down position with your armpits facing the wall in front of you.

STRATEGY

POWER SNATCH

Steady singles will likely be the best strategy for most of us.

Doubles and triples will also work for those of us comfortable with cycling this weight.

POWER CLEANS

Similar to DT, let’s ensure that our final power clean set’s us up for the Push Jerks.

PUSH JERKS

In order to maximize the time we have for overhead squats, try to set your self up to go straight from the Push Jerks into the Overhead Squats.

Try to have a wider grip on your Push Jerks in order to shorten range of motion while also setting us up to go straight into a set of Overhead Squats after the final Jerk.

Metcon

Kicking and Screaming (AMRAP – Rounds and Reps)

AMRAP 20:

10 Power Snatches (115/85)

20 Overhead Squats (115/85)

30 Toes to Bar

40 Single Arm Dumbbell Hang Clean and Jerks (50/35)

MOVEMENT VIDEOS

Single Arm Dumbbell Hang Clean and Jerks: https://www.youtube.com/watch?v=GvWkKCxoPC8&feature=youtu.be

SUBS

TOES TO BAR

Reduce Reps

Feet as High as Possible

Knees to Elbows/Chest/Waist

Toe Raises Video
STIMULUS

DESCRIPTION

Today’s longer AMRAP combines moderate weightlifting movements with gymnastics

This grippy piece will challenge your overhead stamina, midline, and conditioning

Over the 20 minutes, you can expect to complete 2-3 rounds

BARBELL MOVEMENTS

Let’s use the same weight for both barbell movements today

Choose your barbell movement based off the movement that is more challenging for you

This should be a load that allows you to complete both stations unbroken when fresh

TOES TO BAR

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

If you’re not there yet, consider reducing reps or choosing a variation from “subs”

SINGLE ARM DUMBBELL HANG CLEAN AND JERKS

We’ll alternate arms every 5 reps for this station

After cleaning the bell from between the legs to the shoulder, you can push press or push jerk the weight overhead

This should be a load that you are capable of completing for 30+ reps unbroken when fresh

Strategy

POWER SNATCHES

While we’re capable of cycling touch and go reps at this station, quick singles may be the best option across the 20 minutes

Find a pace between single reps that allows you to thrive through the overhead squats

OVERHEAD SQUATS

With the bar locked out overhead, look to minimze your sets of overhead squats

Breaking excessively usually leads to long rests and extra power snatches that don’t count towards your score

We’d rather hold on here and break up the toes to bar that follow more

Look to clear this station in 1-3 quick sets

1 Set: 20

2 Sets: 10-10

3 Sets: 8-7-5

TOES TO BAR

Coming off the overhead squats, the upper body and midline may be pretty fatigued

That being said, consider smaller sets with smaller breaks on this movement

Check out the following options:

2 Sets: 15-15

3 Sets: 12-10-8 or 10-10-10

4 Sets: 8-8-7-7

5 Sets: 6’s or 10-8-6-4-2

6 Sets: 5’s

7 Sets: 6-4-4-4-4-4-4

SINGLE ARM DUMBBELL HANG CLEAN AND JERKS

With the bell in the hang position, we are incentivized to cycle sets on this movement

Aim to complete at least 10 reps (5 each side) before putting the weight down

Knowing you’re going with singles on the power snatches to follow might allow to you hold on for larger sets

Consider the following options:

1 Set: 40

2 Sets: 20-20

3 Sets: 15-15-10

4 Sets: 10-10-10-10

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. Choose.
Decisions = Destiny.

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Metcon

Charlie Brown (Time)

On the 15:00 x 2 Rounds:

800 Meter Run

60/40 Calorie Bike Erg

40/30 Calorie Row

200 Meter Wreck Bag Run (50/35)

SUBS

RUN

1,000 Meter Row

800 Meter Ski Erg

40/30 Calorie Assault or Echo Bike

70/50 Calorie Schwinn Bike

600 Meter Trueform or Air Runner

60 Shuttle Runs [10 Meters]

BIKE ERG

50/35 Calorie Assault or Echo Bike

50/35 Calorie Ski Erg

75/50 Calorie Schwinn Bike

ROW

Increase Wreck Bag Run to 800 Meters

Increase Opening Run to 1,200 Meters

Increase Bike Erg to 100/70 Calories

Increase Assault or Echo Bike to 75/50 Calories

Increase Schwinn Bike to

35/25 Calorie Ski Erg

WRECK BAG RUN

Weighted Run

Sandbag

Medicine Ball

Dumbbell

Sled Push
DESCRIPTION

We’re working all monostructural movements in this longer interval piece

You’ll complete the 4 listed stations for time and rest with whatever time remains in the 15 minute window

Record your times for both rounds, as your score will be the slower of the 2

Each effort should take between 8-12 minutes to complete

This gives you at least 3 minutes to recover between sets

See further down the page for movement subs

Strategy

Even the fastest times today will be over the half way point of each interval

This means that in each round, we are resting less time than we are working

That being said, these aren’t meant to be all out sprints, but do look to push the pace outside of your comfort zone in the first interval

When we typically do interval workouts like this, we are going for 3-5 rounds

Today is different, in that we only have to complete 2 rounds

It will be mentally easier to hold your opening round paces the second time around knowing there are no more rounds to follow

We’ll be fresh off rest for the 800 Meter Run and be able to push knowing there is rest coming after the 200 Meter Wreck Bag Run

The stations that will have the biggest impact today will be the bike erg and the rower

We are rewarded for a higher power output with a faster accumulation of calories

Let’s try to put forth a big effort on these machines at a speed that you see yourself being able to hold for both rounds

Holding the Calorie Per Hour outputs below will get you the following number of calories completed on the minute:

800: 13.3 Calories Per Minute

900: 15 Calories Per Minute

1000: 16.7 Calories Per Minute

1100: 18.3 Calories Per Minute

1200: 20 Calories Per Minute

1300: 21.7 Calories Per Minute

1400: 23.3 Calories Per Minute

1500: 25 Calories Per Minute

1600: 26.7 Calories Per Minute

1700: 28.3 Calories Per Minute

1800: 30 Calories Per Minute

1900: 31.7 Calories Per Minute

2000: 33.3 Calories Per Minute

CrossFit Evergreen – CrossFit

“You can’t build on top of success you don’t acknowledge.” – Dallas Travers

There’s a dark side to being so driven.
We can be so focused on constantly improving that we can forget to look back. And acknowledge where we came from. I bet we can all relate to a time where we landed a PR lift, or a raise at work… where we *were* psyched, but only for mere seconds. Before we know it, we’re already thinking, “what’s next?” The finish line always moves.

It’s not wrong to be passionately driven.
That’s not where the harm comes from.
The harm comes when we don’t celebrate our victories.

We aim to live in a state of true “blissful disassifaction”. Grateful for every experience that comes our way, all the while in a fiery pursuit of the next best version of ourselves. Think of it less as a “pat on the back”, and more of a foundation that we build on. As the quote above teaches us, we can’t build on top of success we don’t acknowledge.

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Strength

Front Squat

Set 1: 2 Reps @ 88% of 1RM Front Squat

Set 2: 4 Reps @ 83% of 1RM Front Squat

Set 3: 6 Reps @ 79% of 1RM Front Squat

Set 4: 8 Reps @ 76% of 1RM Front Squat

Set 5: 10 Reps @ 70-75% of 1RM Front Squat

STIMULUS

DESCRIPTION

This 30-rep strength piece starts with lower reps and higher weight and works towards higher reps and lower weights

Rest 2 minutes between each to maintain quality sets

These are designed to be completed unbroken out of a rack

The percentages are based off your 1RM Front Squat

Metcon

Granola Bar (AMRAP – Rounds and Reps)

AMRAP 12:

7 Bar Muscle-ups

7 Lateral Burpees Over Bar

7 Clusters (135/95)

7 Lateral Burpees Over Bar

MOVEMENT VIDEOS

Clusters: https://www.youtube.com/watch?v=FA9gWkwr26o&feature=youtu.be

SUBS

BAR MUSCLE-UPS

Reduce Reps

Jumping Bar Muscle-ups (Off Box)

Chest to Bar Pull-ups

Pull-ups
DESCRIPTION

Today’s workout will bring us through large ranges of motion in gymnastic and weightlifting movements

The intended scoring range for this workout is between 4-6 rounds

This works out to a round every 2-3 minutes

LATERAL BURPEES OVER BARBELL

You can jump up or step up off the floor

There is no need to reach extension when jumping over the bar

BAR MUSCLE-UPS

If you have 12+ bar muscle-ups unbroken when fresh, let’s complete this station as written

If you’re not there yet, consider reducing the reps or choosing an option from “subs”

CLUSTERS

Clusters are also known as Squat Clean Thrusters

The Cluster is one of the most effective barbell movements, as it requires one of the largest range of motions

Note that there is no re-bend of the knees overhead in the thruster portion of the movement

Choose a weight that allows you to clear this station in right around 1 minute

Strategy

LATERAL BURPEES OVER BAR

The lateral burpees over the bar separate the more challenging movements in the workout

Move at a pace on the burpees that allows you to thrive through the bar movements

This should be a pace that allows you to get your hands on the bar within 5-10 seconds of finishing your last burpee

CLUSTERS

On the clusters, singles will likely be the best and most consistent option for the workout

The only place that it could be helpful to “touch and go” these reps is as the clock is winding down

With the weight coming back down the the ground on each rep anyways, dropping from the top can conserve a lot of energy

Look to stay close to the barbell in order to get back on the next rep once the weight settles

Finding a rhythm between these 7 single reps will help you clear this station efficiently

BAR MUSCLE-UPS

Based on our intended scoring range, you can expect to complete about 30-40 bar muscle-ups in this workout

With that total number in mind on top of additional fatigue, imagine what the most consistent break-up strategy will be for you

There is no wrong approach here, just the one that you can sustain throughout the 12 minutes

Consider the following options:

1 Set: 7

2 Sets: 4-3

3 Sets: 3-2-2

4 Sets: 2-2-2-1

5 Sets: 2-2-1-1-1

CrossFit Evergreen – CrossFit

Persistence and endless effort in the face of futility makes a task a victory.

There can be happiness even while struggling.

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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
– Please be aware of traffic if any, stay safe.

– there is a 120 foot change in elevation.

CrossFit Evergreen – CrossFit

“Alright. They’re to the front of us, to the left and right, and behind us. We’re surrounded…. They can’t escape us now.” – General Chesty Puller, United States Marine Corps

Outnumbered by multiples, General Puller drove his Marines that day to victory. It was for no other reason than they believed they could. To accomplish anything extraordinary, we first need to believe it’s possible.

That sounds ridiculously obvious. Yet when we think a bit more on it, we come to realize that we can be the first to tell ourselves that next task or goal is *not* possible. We can talk ourselves out of action with negative compounding thoughts. Concern, worry, doubt, fear. We can be our own worst enemy.

Like the Marines that day, sometimes we just need to get out of our own head, and do what we best. Work. Even when, we’re out-gunned. Out-“talented”. Out of time, out of resources, out of everything. Even when every damn reason tells us we can’t… let’s go win. That’s what we do.

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Metcon

Free Agent (Time)

6 Rounds For Time:

200 Meter Run

21 Wallballs (20/14)

15 Kettlebell Swings (53/35)

9 Chest to Bar Pull-ups

SUBS

RUN

250 Meter Row

500 Meter Bike Erg

200 Meter Ski Erg

CHEST TO BAR PULL-UPS

Reduce Reps

Banded Chest to Bar Pull-ups

Jumping Chest to Bar Pull-ups

Chin Over Bar Pull-ups

5 Strict Pull-ups

Strength

If time permits.

Back Squat

12 Reps @ 91% of 10RM Back Squat

6 Reps @ 99% of 10RM Back Squat

3 Reps @ 106% of 10RM Back Squat

STIMULUS

DESCRIPTION

Working heavier percentages of your 10RM Back Squat in this piece

We’ll start with lighter weights/high reps and move towards heavier weights/lighter reps over these 3 sets

We last completed a 10RM Back Squat test on 6.8.20

If you don’t have this number, you can estimate your 10RM as roughly 75% of your 1RM Max or 85% of your 5RM

Rest as needed between sets to maintain quality movement and unbroken sets

CrossFit Evergreen – CrossFit

“Perfection can be spelled with the word paralysis.” – Churchill

The act of “starting” is all to often the most challenging.

As human beings, our survival mechanism kicks in when we approach change. It sounds the alarm, telling us we are in dangerous waters. We may find ourselves forecasting to the future, vividly conceptualizing the hardships, obstacles, and all the tough unknowns that path may bring.

This defense mechanism is amazing for avoiding predators. It can save our life! But on the other hand… it can also prevent it.

Breathe into those thoughts that run through our mind when we approach change. Recognize them. Accept them for what they are. And then put them where they belong, because it’s time to get to work.

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Metcon

Metcon (Time)

2 Rounds For Time:

1,000m Row

30 Abmat Sit-ups

15 Dual Dumbbell Box Step Overs (50’s/35’s)