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

Poker Face (3 Rounds for reps)

AMRAP 5:

Buy-In: 400 Meter Run

Max Rounds:

12 Front Squats (115/85)

6 Burpee Box Jump Overs (24″/20″)

Rest 5 Minutes

AMRAP 5:

Buy-In: 400 Meter Run

Max Rounds:

9 Front Squats (135/95)

6 Burpee Box Jump Overs (24″/20″)

Rest 5 Minutes

AMRAP 5:

Buy-In: 400 Meter Run

Max Rounds:

6 Front Squats (155/105)

6 Burpee Box Jump Overs (24″/20″)
DESCRIPTION

We’ll work for 5 minutes, then rest for 5 minutes in these 3 fast-paced intervals

Each interval begins with a “buy-in” 400 meter run

This run only happens once to start each interval

In the remaining time, you’ll complete as many rounds and reps as you can of front squats and burpee box jump overs

The runs should take 2 minutes or less to complete, giving you 3 minutes to work through the inside work

FRONT SQUATS

The weight starts low and the reps start high in the first interval

From there, the weight will increase and the reps will decrease

This ideally allows you to complete a similar (rounds + reps) score with each interval

These should all be weights and rep schemes that you are comfortable completing unbroken today

The bar will be taken from the floor, not a rack

You are allowed to squat clean the first rep of each set

BURPEE BOX JUMP OVERS

We’ll face the box in the burpee instead of moving laterally

You can jump-up or step-up out of the burpee, but should jump onto the box

There is no need to stand to full extension on top of the box

STRATEGY

With 5 minutes on and 5 minutes off, look to move with a purpose through these intervals

Anytime there is rest built in, the goal is to avoid resting during the work portion

Since the effort is 5 minutes long, there will still be some pacing involved

The two places we’ll always be able to move today are the buy-in run and burpee box jump overs

The station that we would likely have to stop on is the front squats

That being said, look to maximze your time spent moving on the barbell

Find a pace on the run and box that allows you to hold onto the front squats for ideally unbroken sets

After finishing the first interval, you can use your score to guide your effort for the final two efforts

With the reps slightly decreasing, look to keep your score within a few reps of each other from round to round

Recovery

Recovery Bike

Not For Score:

4:00 Light Pace

3:00 Moderate Pace

2:00 Hard Pace

3:00 Moderate Pace

4:00 Light Pace

STIMULUS

DESCRIPTION

Finishing out the day with a 16-minute recovery session on your indoor bike of choice

Establish 3 different paces for yourself based on feel

If unable to bike, see below for subs

Home WOD

Metcon (3 Rounds for reps)

3 x AMRAP 5’s, Resting 5:00 between:

400m Buy-In, into AMRAP:

12 Single DB Front Squats

6 Dumbbell-Facing Burpees

400m Buy-In, into AMRAP:

9 Double DB Front Squats

6 Dumbbell-Facing Burpees

400m Buy-In, into AMRAP:

6 Double DB Hang Squat Cleans

6 Dumbbell-Facing Burpees

Rx – 50’s/35’s

Body Armor

4 Giant Sets:

10 Single Arm Dumbbell Upright Row (left)

10 Single Arm Dumbbell Upright Row (right)

Max Close Grip Pushups

Rest 1:00 between sets.

STIMULUS

Today’s Body Armor is focused on the upper body

On the single dumbbell upright rows, think of zipping up a jacket

And much like the thought on a clean, elbows high to the outside as we keep the dumbbell close

Athlete’s choice on loading here, but with the shoulder/bicep taking a good use here, let’s focus on moving well before heavier loads

Following 10 on each set, we’ll complete a single set of max close grip pushups

Athletes choice of the traditional “diamond” hand placement, or a simple narrow placement that is closer to our “sumo deadlift” grip, than our regular clean grip

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 doctors appointment. Because in truth… it is.

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Metcon

7 Wonders (Time)

3 Rounds:

7 Deadlifts (115/85)

7 Toes to Bar

7 Push Presses (115/85)

700/500 Meter Row

3 Rounds:

7 Deadlifts (115/85)

7 Toes to Bar

7 Push Presses (115/85)

700/500 Meter Row

3 Rounds:

7 Deadlifts (115/85)

7 Toes to Bar

7 Push Presses (115/85)

SUBS

TOES TO BAR

Reduce Reps

Feet as High as Possible

Knees to Elbows, Chest, Waist

Strict Toes to Bar (4)

Toe Raises

GHD Sit-ups

Weighted AbMat Sit-ups

ROW

600/400 Meter Run or Ski Erg

40/30 Calorie Assault or Echo Bike
DESCRIPTION

This balanced workout includes gymnastics, weightlifting, and mono-structural pieces

You’ll complete all 63 reps before advancing to the rower

The workout flows like this:

7 Deadlifts + 7 Toes to Bar + 7 Push Press

7 Deadlifts + 7 Toes to Bar + 7 Push Press

7 Deadlifts + 7 Toes to Bar + 7 Push Press

700/500 Meter Row

7 Deadlifts + 7 Toes to Bar + 7 Push Press

7 Deadlifts + 7 Toes to Bar + 7 Push Press

7 Deadlifts + 7 Toes to Bar + 7 Push Press

700/500 Meter Row

7 Deadlifts + 7 Toes to Bar + 7 Push Press

7 Deadlifts + 7 Toes to Bar + 7 Push Press

7 Deadlifts + 7 Toes to Bar + 7 Push Press

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

BARBELL MOVEMENTS

The barbell movements today are designed to be completed ideally unbroken

Use one weight for both lifts based off the more challenging movement – the push press

This should be a light-moderate load that you can complete for 21+ reps unbroken when fresh

The deadlift will feel relatively light compared to the push press

Note that there is no re-bend of the knees after extension in the push press

TOES TO BAR

Choose a number for toes to bar that you can complete ideally unbroken throughout the workout

If you’re on the fence about 7 unbroken reps, consider reducing the reps or chooseing a variation from “subs”

Body Armor

Gym & Home WOD

Metcon (No Measure)

Alternating Double Tabata x 4 Rounds:

A) :40s On – Fluitter Kicks, :20s Off

B) :40s On – Hollow Rocks, :20s Off

STIMULUS

Today’s Body Armor is related to last week’s midline effort, but now with twice the duration (“Double Tabata”)

We’ll cycle back and forth between the stations for a total of 8 minutes

Home WOD

3 Rounds: 7 Double DB DL, 7 TTB, 7 Double DB PP

150′ Walking Lunge

3 Rounds: 7 Double DB DL, 7 TTB, 7 Double DB PP

150′ Walking Lunge

3 Rounds: 7 Double DB DL, 7 TTB, 7 Double DB PP

Rx – 50’s/35’s

CrossFit Evergreen – CrossFit

“The opposite of play is not work. The opposite of play is depression.” – Brene Brown

Sometimes along the way, we forget that we love what we do. The choice of words there was intentional.

Suddenly things become a “job”.
Things used to be fun.
It used to excite us.
Now… not so much.
And we ask ourselves that question… ”What happened?”

When we are here, it’s a must to remind ourselves: love is a two-way street. And it takes work to love. Unlike the portrayal in the movies, there’s commitment with hard work, sweat and tears. But through that, if we can see it all the way, is the irreplaceable fulfillment. We must learn, or maybe better said re-learn, to love what we do.

Think back to what excited us the most when we started. What ignited the fire. What wakes us up in the morning. It’s there. Not lost to “work”, and just in need of a rekindling.

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Strength

Front Squat

On the Minute x 10:

1 Front Squat

Build to a Heavy Single

STIMULUS

DESCRIPTION

Starting wherever you best see fit, complete 1 front squat on the minute

The goal is to build to a heavy single over the 10 minutes

You don’t have to go up every set, but the aim is to climb in weight

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10:

100 Double Unders

10 Power Snatches (95/65)

DOUBLE UNDER SUBS

Reduce Reps

2 Minutes of Practice (100 Reps Max)

150 Single Unders (1.5x)
POWER SNATCHES

We’ll move a light-moderate barbell for this station

This should be a load you can complete for 12+ unbroken reps when fresh

Within the workout, due to the time you’ll be moving, these will likely be completed as quick singles

DOUBLE UNDERS

Choose a number or variation that you can complete within 2 minutes

Home WOD

Metcon (AMRAP – Reps)

10:00 Window:

800m Run

100 Double-Unders

Time Remaining:

Max Alternating Single DB Power Snatches (50’s/35’s)

Body Armor

3 Giant Sets:

40 Banded Pull-Aparts

30 Banded Overhead Extensions

20 Dumbbell Floor Presses

Rest 2:00 between sets

STIMULUS

Today’s Body Armor is focused on our pressing capacity

Athlete’s choice on the loading for the overhead extensions and floor presses

Challenge ourselves, but we are looking for unbroken sets each time

CrossFit Evergreen – CrossFit

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Erin Stern’s (2x Ms. Olympia) Summer Shred Upper Body workout + (Time)

Buy in: (each round do one)

– 200m run

– 200m echo bike

– 200m walking lunges

– 200m run

Then 4 rounds of 15 reps each arm of the following supersets:

– single arm db standing row

– single arm db shoulder press (lean forward into rack)

– single arm db upright row

– single arm db kneeling Y press

– banded pull downs

– AMRAP decline pushups (that doesn’t mean you can refuse to do them)

– single arm db row (on bench)

– single db center press

cash out: 15 Renegade db rows w/ push ups
– Do all of these compound movements without swinging or moving your body

– upright row, feet just wider than shoulder width, pull db across body

– kneeling Y press, go lighter and angle press out like a Y

– band pull down, do partial range of motion to keep constant tension

– choose your own weights

CrossFit Evergreen – CrossFit

“Sometimes you will never know the value of a moment, until it becomes a memory.” – Dr Suess

Words from a childrens’ book, but words that reach far beyond.

It’s easy to get caught up in “life”.
To be so focused on chasing our next goal. Hunting that next accomplishment.

Dr Suess gives us a grounding thought: to value the present. To appreciate the moments in front of us, despite how tempting it may be to look ahead. In today’s world, we’re moving faster than ever. Planning more than ever. Forecasting more than ever. But in all the plans that we could possibly dream up, regardless of how big and audacious as they may be, do not create memories. Only today can.

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Metcon

Floor It (Time)

On the 5:00 x 5 Rounds:

100′ Handstand Walk

5 Power Clean and Jerks (185/135)

15/12 Calorie Assault Bike

SUBS

HANDSTAND WALK

Reduce Distance

1 Minute of Practice

1 Minute Handstand Weight Shifting https://www.youtube.com/watch?v=OAfvOJUovdg&feature=youtu.be

1 Minute Box Shoulder Taps https://www.youtube.com/watch?v=F2IH6omfYec&feature=youtu.be
DESCRIPTION

You’ll complete the 3 listed stations for time in this 5 round interval workout

Rest with whatever time remains in each 5-minute window

Rounds begin on the [0-5-10-15-20]

Your score is the slowest of the 5 rounds

To get the right stimulus, each round should take less than 4 minutes to complete

This gives you at least 1 minute to rest before starting the next round

4 minute rounds work out to an average of 1:20 per station

HANDSTAND WALK

Choose a distance that you can clear in about 1 minute

See “”subs”” for a list of other variations

POWER CLEAN AND JERKS

After power cleaning the barbell, you can get it overhead with a push press or push jerk

Choose a moderately-heavy weight here that you could cycle for 5+ unbroken reps when fresh, but will likely complete as fast singles within the workout “

Strategy

GENERAL

With rest built in, the goal is to move with a purpose through these 3 station

However, since the score is the slowest of the 5 rounds, we’re looking for intellegient intensity

Find a speed early on that you see yourself being able to hold or improve upon in the later rounds

HANDSTAND WALK

Coming off a rest station, you may be able to work through big chunks of handstand walks

Your strategy here is based on how confident you are with this higher skilled movement

If this is a good movement for you, let’s get outside your comfort zone

If being upside down is challenging, smaller checkpoints can be beneficial:

1 Set: 100′

2 Sets: 50-50′

3 Set: 50-25-25′

4 Sets: 25-25-25-25′

POWER CLEAN AND JERKS

While you are capable of going touch-and-go sets with this weight, keep in mind what will be sustainable for you later on

With the bar coming back down to the ground after each rep, 5 fast singles might be the more consistent option

Coming off the handstand walk, an aggressive drive with the lower body will be helpful, as the shoulders will likely be fatigued

ASSAULT BIKE

Getting the bike started quickly can help that first calorie tick off a little faster

After an initial burst, look to settle into a strong pace, as rest is coming up

Holding the RPMs listed below will result in the following calories per minute:

60 RPM: ~10 Calories Per Minute

65 RPM: ~12 Calories Per Minute

70 RPM: ~15 Calories Per Minute

75 RPM: ~19 Calories Per Minute

80 RPM: ~22 Calories Per Minute

Strength

If time permits

Back Squat

Back Squat

3 Reps @ 109% of 10RM Back Squat

6 Reps @ 102% of 10RM Back Squat

12 Reps @ 94% of 10RM Back Squat

STIMULUS

DESCRIPTION

Increasing by 3% over last week for this Back Squat piece

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

The percentages are based off your 10RM Back Squat

We completed a 10RM Back Squat test recently 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

Home WOD

Metcon (Time)

On The 5:00 x 5 Rounds:

150′ Bear Crawl

35 AbMat Sit-Ups

20 Double DB Deadlifts (50’s/35’s)

Score=slowest round

Body Armor

3 Giant Sets:

:30s Single Arm Bent Over Row Hold (right)

:30s Single Arm Bent Over Row Hold (left)

:30s Single Arm DB Overhead Hold (right)

:30s Single Arm DB Overhead Hold (left)

Rest 1:00 between

STIMULUS

Today’s Body Armor focuses on midline through static positions

On the static row holds, we have a single arm on a bench/box/platform as we assume the bent over row position (roughly 45 degrees)

On the overhead static holds, focus on cinching down the ribcage of the opposite side

On both movements, we are thinking of a squared off front. Abs are on and strong as we work to maintain a neutral position despite the uneven loading

CrossFit Evergreen – CrossFit

“Think like an immigrant. Act like an artisan.”

To “think like an immigrant”… where nothing is owed to me. Nothing promised. There’s no legacy spot awaiting me, and I’m not owed a job, a title bump, or a promotion. That no matter what or who I was yesterday, I’m brand new here, today. So I better plan to work harder than I ever have before to achieve my goals.

And to act, “like an artisan”. In the middle-ages, before mass production, every pair of shoes, every saddle, tool and utensil were made by hand. All one-off productions. By a creator, called an artisan. Artisans took great pride in their work, and would carve their initials into each piece they created.

Regardless of what we’ve accomplished, nothing is owed to us. Yesterday is gone, and we must earn today. And in everything we do, let’s take so much care that we could proudly etch our name into the side of our work for the world to see. We are humble, we are hungry, and we are the hardest damn workers in the room.

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Metcon

Metcon (Time)

5 Rounds For Time:

500 Meter Row

21 AbMat Sit-ups

12 Burpees

Midline

3 Giant Sets:

5 Inchworms

100 Meter Double Kettlebell Farmers Walk

5 Inchworms

Rest as Needed Between Sets

STIMULUS

DESCRIPTION

We’ll work the midline with both bodyweight and weightlifting movements here

“Giant Sets” mean you’ll move directly from one movement to the next

Rest as needed following the 2nd set of inchworms

DOUBLE KETTLEBELL FARMERS WALK

Choose challenging weights that allow you to complete the 100 meters with 1-2 breaks

You can stay at the same weight across or increase with each round

INCHWORMS

The inchworms are designed to be performed slow and controlled to really work the midline

See the demo video below for a visual and points of performance.

MOVEMENT VIDEOS

Inchworms: https://www.youtube.com/watch?v=gDweumAbvfQ&feature=youtu.be

SUBS

DOUBLE KETTLEBELL FARMERS WALK

Double Dumbbell Farmers Walk