CrossFit Evergreen – CrossFit

Science has measured humans to have 20,000 genes.
Some onions have 40,000.

The idea of better or worse “gene pools” is a myth. True for our skin and hair color at birth, but not at all towards our potential in life.

Another “gene” controls that. It’s called “Epigenetics”. A fancy word that says, we are the ultimate adaptation machine. We respond to our environment, and most specifically, to stress.

The great thing about Epigenetics is that we’re all born with it.
We just need to get after it.

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Strength

Clean and Jerk

On the 3:00 x 5 Rounds

50 Double Unders

2 Power Cleans

2 Front Squats

2 Push Jerks

STIMULUS

DESCRIPTION

A big theme of today’s training is barbell cycling

This complex will train heavier barbell weights than the main workout for the day on top of a little conditioning

After finishing the 50 double unders, you’ll complete 6 unbroken barbell reps

These rounds start every 3 minutes [0-3-6-9-12]

Each complex of double under and barbell work should take 1:30 or less to complete

This gives you at least 1:30 to recover and change out weights between rounds

Choose a double under number or variation that you can complete in under 1:00

Metcon

Snickers (Time)

30-20-10:

Power Cleans

Front Squats

Push Jerks

Barbell: 95/65
DESCRIPTION

Today’s workout focuses on light weight, high-rep barbell cycling

Over the 3 rounds, we’ll complete 180 total reps on the barbell

For this reason, choosing the correct weight is important

The most challenging movements will likely be the front squat or push jerk

Pick a load for this workout that allows you to complete 30+ reps of these unbroken when fresh

The intended time range for this workout is between around 9-15 minutes

STRATEGY

GENERAL

There are just as many reps in the opening round of 30 as there are in the final two rounds of 20 and 10

For this reason, it’s important to make it out of the round of 30 feeling ready to keep pushing

Setting yourself up for a strong set of 20 is the name of the game

The middle round tends to be the most difficult, as there are still 60 total reps to complete here

Knowing the workout is almost over, the set of 10 is where you want to be aggressive

CrossFit Evergreen – CrossFit

Pablo Picasso, the famous Spanish artist, was walking through the market one day when a young woman spotted him and ran over. She asked with great excitement and admiration for him to draw a picture for her as she handed over a piece of paper.

Pablo smiled, and obliged. He quickly drew a small, but beautiful, piece of art on the tiny piece of paper.
Absolutely stunned by the speed of such quality drawing, she asks – “But, Mr. Picasso, how is that possible? That only took you thirty seconds to draw this masterpiece!”
Pablo smiled again, and replied “My good woman, it took me 30 years to draw that masterpiece in thirty seconds.”

As we grow, give ourselves permission to create junk. To be able to laugh off mistakes, and get better through their lessons learned. We all want to thrive and do well, 100% of the time. But our own judgement, can become our worst enemy. Judge less, and practice more. That’s the secret sauce.

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Metcon

Goodie Bag (Time)

For Time:

800 Meter Run

60/40 Calorie Bike Erg

40 Toes to Bar

200 Meter Wreck Bag Run (50/30)

40 Wreck Bag Box Step-ups (50/30) (24″/20″)

60/40 Calorie Bike Erg

800 Meter Run
DESCRIPTION

This big chipper workout has a little bit of everything in it

We expect this piece to take between 18-28 minutes to complete

Cap this workout at 30 minutes

TOES TO BAR

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

If you’re not there yet, reduce the reps or choose a variation from “subs”

WRECK BAG RUN

Choose a weight that is challenging, but one that you can run with for all 200 meters

It should be a weight you can complete without putting the bag down

WRECK BAG BOX STEP-UPS

With the bag on your back, alternate which leg steps up to the box each rep

You’ll complete 20 reps each side or 40 total

This should be a weight that you can complete with 1-2 breaks

CrossFit Evergreen – CrossFit

“If you know your opponent, but not yourself, you will lose 100% of the time.” – Samurai Proverb
To “keep up with the Jones” is an old expression about competitive neighbors. A power struggle, or maybe better said a popularity struggle, of status on the block. To “keep up”, one must be on top of their investigative game, predicting the next big move… a nicer lawn, or a better Christmas card.

As we visualize these friendly rivals battling it out on the block, it’s safe to say that both sides will lose. There won’t be a winner here.

We can study our competition into great length. And, we will indeed learn some absolutely beneficial statistics. But all the external statistics in the world won’t move us forward until we turn the investigative glasses to ourselves.

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Strength

Front Squat

Set 1: 2 Reps @ 85% of 1RM

Set 2: 4 Reps @ 80% of 1RM

Set 3: 6 Reps @ 76% of 1RM

Set 4: 8 Reps @ 73% of 1RM

Set 5: 10 Reps @ 67-72% of 1RM

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

Catch & Release (Time)

On the 4:00 x 5 Rounds:

50′ Double Dumbbell Front Rack Walking Lunge (50’s/35’s)

21/15 Calorie Row

12 Kipping Handstand Push-ups

9 Deadlifts (225/155)

SUBS

LUNGES

Double Kettlebell Front Rack Walking Lunge

Barbell Front Rack Walking Lunges

ROW

15/12 Calorie Assault Bike, Echo Bike, or

Bike Erg

15/12 Calorie Ski Erg

200 Meter Weighted Run

200 Meter Air Runner or Trueform

25/18 Calorie Schwinn Bike

HANDSTAND PUSH-UPS

Reduce Reps

Box Handstand Push-ups

Double Dumbbell Push Press
DESCRIPTION

Today’s main conditioning piece works “”repeats”” of weightlifting, gymnastics, and cardio movements

With rest built in, we’re looking to move with a purpose through each round

Rounds begin every 4 minutes [0-4-8-12-16]

After completing the 4 stations, rest with whatever time remains until the next window begins

These rounds are ideally completed in 3 minutes or less, giving you at least 1 minute to rest

Adjust movements and reps as needed to hit this recommendation

Your score is the slowest of the 5 rounds

DOUBLE DUMBBELL FRONT RACK WALKING LUNGE

Choose a moderate load that allows you to complete the 50 feet unbroken

As long as the weight is in contact with the shoulders, you can hold it however you please

The back knee should touch the ground in the bottom of each rep

The lower body should reach full extension between each step

Alternate legs on every step

KIPPING HANDSTAND PUSH-UPS

If you have 21+ handstand push-ups unbroken when fresh, complete this piece as written

If you’re not there yet, drop the reps or choose a variation from “subs”

Within the workout, this movement should be cleared in 1-2 sets

DEADLIFTS

This should be a moderate weight that you could complete for 21+ unbroken reps when fresh

Within the workout, these 9 reps should ideally be completed unbroken

STRATEGY

With the score being the slowest of the 5 rounds, look to move at a strong and sustainable speed from the beginning

In a perfect world, your fastest and slowest rounds are within about 10 seconds of each other

Unbroken deadlifts and lunges are ideal throughout the workout

The first and last movements will be easier to gauge than the middle two movements, as there is rest before the lunge and after the deadlifts

If you see yourself breaking up the handstand push-ups at some point, a quick break early on may be best (6-6 or 7-5)

Look to keep the stroke rate lower and the power higher on the machine, as this allows for a good recovery and a strong drive

CrossFit Evergreen – CrossFit

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Breathe deep the gathering gloom (AMRAP – Rounds and Reps)

With a 25 minute AMRAP do:

– 5 bent over row 75/55

– 5 push ups

– 5 abs

– 5 calories
– every round Everything goes go up by 5

– use any machine and do any variation of each movement you desire

CrossFit Evergreen – CrossFit

“The future belongs to those who prepare for it today.” – Malcolm X

There’s something intoxicating about planning for the future. It’s the dream-world.

Yet when it comes time to cross the bridge from planning to execution, many lose their way. And nothing materializes.

View preparation as two parts, equally theoretical and tangible action.
Without the thought behind, it’s wasted energy in multiple directions.
And without action to follow thought, it’s nothing but a pipe dream.

There will be the voice that tells us, “there’s time to do this tomorrow”. But that brings us back to the quote we started with above. Are we going to react to tomorrow, or are we going to respond to today?

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Metcon

Hot Flash (Time)

30-20-10:

Power Snatches (95/65)

Kipping Handstand Push-ups

12 Minute Time Cap

SUBS

KIPPING HANDSTAND PUSH-UPS

Reduce Reps

Time Caps:

30 Reps: 3 Minutes

20 Reps: 2 Minutes

10 Reps: 1 Minute

Box Handstand Push-ups

Barbell Push Press
STIMULUS

DESCRIPTION

We’ll work through large ranges of motion in this simple couplet of weightlifting and gymnastics

This 3 rounder will primarily test conditioning, upper body stamina, and your ability to use your hips effectively

Choose weights and variations that ideally allow you to complete this under the 12 minute time cap

POWER SNATCHES

Choose a light weight today that you are able to cycle for 21+ reps unbroken when fresh

Within the workout, smaller sets are preferred over quick singles

KIPPING HANDSTAND PUSH-UPS

If you have 21+ kipping handstand push-ups unbroken when fresh, let’s complete this station as written

15-10-5 (30 Total Reps)

Strategy

GYMNASTICS

This workout will likely come down to finding sustainable sets of handstand push-ups

Locking out power snatches overhead combined with kipping handstand push-ups will challenge upper body pressing stamina

It may be best to be fairly conservative through the opening round of 30

There are 30 reps in the final 2 rounds of the workout as well (20-10)

In an perfect world, the first 30 reps and the final 30 reps take about the same time to complete

We’d rather break these up early and hold those sets across the board than start big and break a ton later on

Being aggressive with the hips in the kip will also help to take quite a bit of strain off the upper body

Consider the following break-up plans:

Set of 30:

1 Set: 30

2 Sets: 15-15 or 20-10

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

4 Sets: 8-8-7-7

5 Sets: 6-6-6-6-6 or 10-8-6-4-2

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

Set of 20:

1 Set: 20

2 Sets: 10-10

3 Sets: 8-7-5

4 Sets: 5-5-5-5

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

6 Sets: 5-3-3-3-3-3

Set of 10:

1 Set: 10

2 Sets: 5-5

3 Sets: 4-3-3

4 Sets: 3-3-2-2

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

WEIGHTLIFTING

While we’re capable of completing large sets, this could be a good time to give the arms a break

Smaller sets or even quick singles can give you more time to recover while continuing to move forward

Consider the following options for sets:

Set of 30:

2 Sets: 15-15 or 20-10

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

4 Sets: 8-8-7-7

5 Sets: 6-6-6-6-6 or 10-8-6-4-2

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

Set of 20:

2 Sets: 10-10

3 Sets: 8-7-5

4 Sets: 5-5-5-5

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

6 Sets: 5-3-3-3-3-3

Set of 10:

1 Set: 10

2 Sets: 5-5

3 Sets: 4-3-3

4 Sets: 3-3-2-2

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

Midline

Metcon (No Measure)

Not For Time:

50/35 Calorie Row

20 Strict Toes to Bar

50/35 Calorie Row

35 GHD Sit-ups

50/35 Calorie Row

50 AbMat Sit-ups

SUBS

ROW

35/25 Calorie Assault Bike, Echo Bike, Bike Erg, or Ski Erg

75/50 Calorie Schwinn Bike

600 Meter Run

450 Meter Air Runner or Trueform

50/35 Shuttle Runs [10 Meters]

STRICT TOES TO BAR

Reduce Reps

Feet as High as Possible (Without Swinging)

Toe Raises

GHD SIT-UPS

Weighted AbMat Sit-ups
DESCRIPTION

Today’s midline conditioning combines a lot of trunk flexion with 3 efforts on the rower

This piece is not for time, so look to move with quality in mind over speed

See below for movement videos and potential subs for each station

CrossFit Evergreen – CrossFit

“Pursue one great decisive aim with force and determination.” – Carls Von Karlswich

Choice is one of the most powerful things we have as human beings.
But hiding in that power, is also one of the most destructive forces imaginable.

Ironically enough, the missing link to accomplishing that “thing”, is choice… specifically, the lack of it.

A different thought process from the quote above, is to stop trying to do everything.

To be able to stand in a room with a thousand doors, and be able to close 999 of them.

Are we trying to do too much? Sometimes less truly can be more.

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Metcon

Metcon (Time)

3 Rounds Not For Time:

1,000 Meter Row

1,000 Meter Ski Erg

2,000 Meter Bike Erg