CrossFit Evergreen – CrossFit

“Never confuse movement, with action” – Ernest Hemingway

“Busy work” is our mortal enemy.

“Movement” here refers to taking care of the pressing and loud items in our day. The emails. The text messages. The bills. Parts that need to be done eventually, but are *seemingly* far more urgent in the moment than they are in reality. For at the days end, as we climb into bed, the days that were consumed with such busy work leave us feeling the least fulfilled. “What the hell did I do today?”

This is because “movement” does not push us towards our goals. Only action does. Action is premeditated effort, driven by purpose. It’s calculated energy, versus reactive “movement”. It’s swimming forward, versus treading water.

This quote urges us to recognize the difference between the two. Are we are we in motion, or are we in action?

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Metcon

Minute to Win It (AMRAP – Reps)

5 Rounds:

1 Minute Max Burpees

1 Minute Max Kettlebell Swings (70/50)

1 Minute Max Calorie Bike Erg

1 Minute Rest

SUBS

BIKE ERG

Calories on Any Machine

10 Meter Shuttle Runs
DESCRIPTION

We’ll work for 3 minutes and then rest for 1 in this 5-round interval workout

Your final score is your total number of reps completed

Jot down your reps completed in the previous 3 minutes during your rest period

Enter all 5 round totals, and SugarWOD will add them together

BURPEES

These are standard burpees

Touch your chest and thighs to the floor in the bottom

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

Finish each rep at full extension with some air under the feet and a small clap overhead

KETTLEBELL SWINGS

Looking to move a moderately heavy load for the middle station

Choose a weight that you could swing for 25+ unbroken reps when fresh

Within each 1 minute window, you can expect to complete 1-2 sets

STRATEGY

GENERAL

While the final score is your total reps across the 5 rounds, we can approach this workout like the score is your lowest reps of the 5 rounds

Thinking of it in this manner can help you stay consistent in your effort across the board

When determining your initial speed, keep in mind that there is only a short 1 minute of rest between rounds

There are a couple of approaches that can be helpful in being efficient:

Envision how you’ll be moving in rounds 3-4 and try to hold that pace or rep number from the beginning

Work for around 45 seconds on each movement in the 1st round and try to hold that number of reps in rounds 2-5 when you are more fatigued

Establish the 1st round as your lowest scored round and try to either hold the same reps or increase by 1-2 reps each round

Capacity Builder

Metcon (AMRAP – Reps)

Every 2 Minutes x 5 Rounds:

9 Toes to Bar

6 Pull-ups

3 Chest to Bar Pull-ups

Max Wallballs (20/14)

SUBS

TOES TO BAR

Reduce Reps

Feet as High as Possible

Knees to Elbows, Chest, or Waist

PULL-UPS

Reduce Reps

Ring Rows

Banded Pull-ups

Jumping Pull-ups

CHEST TO BAR PULL-UPS

Reduce Reps

Ring Rows

Banded Pull-ups

Jumping Pull-ups
STIMULUS

DESCRIPTION

Gymnastics and light weighlifting highlight today’s Capacity Builder

There are five 2-minute intervals with no rest between them

After completing the 18 reps of gymnastics, you’ll complete as many wallballs as you can with the time remaining

Your score at the end of the 10 minutes is the total number of wallballs completed

New rounds begin on the [0:00-2:00-4:00-6:00-8:00]

GYMNASTICS

The gymnastics are designed to take less than 1 minute, giving you over 1 minute for wallballs

Adjust the reps or variations as needed to meet that recommendation

WALLBALLS

Choose a weight that allows you to complete 30+ reps unbroken when fresh

Men throw to 10 feet and women throw to 9 feet

Metcon (AMRAP – Reps)

Every 2 Minutes x 5 Rounds:

9 Toes to Bar

6 Pull-ups

3 Chest to Bar Pull-ups

Max Wallballs (20/14)

SUBS

TOES TO BAR

Reduce Reps

Feet as High as Possible

Knees to Elbows, Chest, or Waist

PULL-UPS

Reduce Reps

Ring Rows

Banded Pull-ups

Jumping Pull-ups

CHEST TO BAR PULL-UPS

Reduce Reps

Ring Rows

Banded Pull-ups

Jumping Pull-ups
STIMULUS

DESCRIPTION

Gymnastics and light weighlifting highlight today’s Capacity Builder

There are five 2-minute intervals with no rest between them

After completing the 18 reps of gymnastics, you’ll complete as many wallballs as you can with the time remaining

Your score at the end of the 10 minutes is the total number of wallballs completed

New rounds begin on the [0:00-2:00-4:00-6:00-8:00]

GYMNASTICS

The gymnastics are designed to take less than 1 minute, giving you over 1 minute for wallballs

Adjust the reps or variations as needed to meet that recommendation

WALLBALLS

Choose a weight that allows you to complete 30+ reps unbroken when fresh

Men throw to 10 feet and women throw to 9 feet

CrossFit Evergreen – CrossFit

“Knowledge is knowing that a tomato is a fruit. Wisdom is knowing not to put it in a fruit salad.”

Although “knowledge” and “wisdom” are words often lumped into the same category, they are miles apart. The difference between the two: application.

Gaining knowledge, in and of itself, is relatively simple. But purely gaining knowledge doesn’t change who we are. We can place a turbocharged engine under the hood, but it’s not connected to the drivetrain, we won’t drive faster. We might even drive slower, clouding our efforts with “unusable weight”.

Wisdom on the other hand, takes effort. It takes trial, error, pain, blood, sweat, and tears. And it’s a lifelong practice.

Knowing is not half the battle. It’s not even a quarter. It’s the first 10%, if that. What we are after, is knowledge in action.

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Metcon

Triple Play (AMRAP – Rounds and Reps)

AMRAP 20:

200 Meter Run

3 Box Jumps, 3 Power Cleans

200 Meter Run

6 Box Jumps, 6 Power Cleans

200 Meter Run

9 Box Jumps, 9 Power Cleans

…

Add 3 Reps Each Round

SUBS

200 METER RUN

250 Meter Row

200 Meter Ski Erg

12/9 Calorie Assault or Echo Bike

15 Shuttle Runs [10 Meters]
DESCRIPTION

Today’s conditioning piece will test power, accuracy, and endurance over a longer time domain

The box jumps and power cleans will climb by 3 reps each round, while the runs remain at 200 meters

Your score will be total reps completed at the end of 20 minutes

Score each 200 meter run as [1 rep]

See below for a scoring reference:

Finish 3’s: 7 Reps

Finish 6’s: 19 Reps

Finish 9’s: 37 Reps

Finish 12’s: 61 Reps

Finish 15’s: 91 Reps

Finish 18’s: 127 Reps

Finish 21’s: 169 Reps

Finish 24’s: 217 Reps

Finish 27’s: 271 Reps

POWER CLEANS

Looking to move a light-moderate load for the lone barbell movement

This should be a weight that you can complete for 20+ reps unbroken when fresh

Within the workout, we’re likey opting for smaller sets and/or fast singles

BOX JUMPS

Jump up to the box for this station to be considered RX

Stand to full extension on top of the box to finish each rep

Strategy

GENERAL

While the rounds will move quickly at the start of the workout, it’s important to keep the overall picture in mind

With 20 minutes of work ahead, don’t let the short opening rounds trick you into a pace that is too aggressive

Set yourself up nicely for the double digit rounds with a controlled pace on the single digit rounds

POWER CLEANS

The cleans today are likely best completed as a combination of touch-and-go sets and fast singles

During the smaller rep rounds, touch-and-go sets are very manageable

As the reps climb higher, you may find quick singles are more sustainable

Combining these two plans can also be helpful

For Example: In the set of 12, you may opt to complete 6 touch-and-go reps + 6 fast singles

This approach can quickly get you deep into each set before going with singles

Choose the option that keeps you moving forward most consistently on the barbell

RUN & BOX JUMPS

Simply look to keep the feet moving as much as possible on these two stations

The goal here is to move at a pace that sets you up to thrive on the barbell

We’ll always be moving on these two stations, so find a speed that allows you to also stay moving on the power cleans that follow

Body Armor

DESCRIPTION

After completing as many unbroken dumbbell bench presses as you can, you’ll immediately transition to 50 banded pull-aparts

Rest as needed following the pull-aparts

Record the total number of dumbbell bench presses each set as your score

Choose a dumbbell weight that allows you to complete 15+ reps each round

Choose a lighter tension band for the pull-aparts

CrossFit Evergreen – CrossFit

Workout Definition

“If you can’t fly, then run. If you can run, then walk. If you can’t walk, then crawl. But whatever you do, you have to keep moving forward.” – Martin Luther King Jr

Comedian Jerry Seinfeld had a daily practice, which was a promise to himself. To “never break the chain”.

Every day, Jerry promised himself that he would write a joke, every single day. The length, the topic, and even how funny it was came second to the fact – that it was completed. Some days the jokes were incredibly funny. Other days, hardly. Some jokes were long, some were barely a sentence. But he “never broke the chain”.

What Jerry was doing, was committing himself to make forward movement, every, single, day. Some days it was inch, and some days it was a mile. And this seemingly simple practice, to place tangible action into every day, resulted in one of the greatest comedians of his time.

As Martin Luther expresses, it’s not about the magnitude of the progress. All that matters, is that we’re moving forward.

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Strength

Front Squat

On the 3:00 x 5 Sets:

Set 1: 10 Reps @ 69% of 1RM Front Squat

Set 2: 8 Reps @ 74% of 1RM Front Squat

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

Set 4: 4 Reps @ 86% of 1RM Front Squat

Set 5: 2 Reps @ 94% of 1RM Front Squat

Rest 2 Minutes Between Sets

STIMULUS

DESCRIPTION

Climbing 3% over last week in this Front Squat piece

The reps will decrease as the loading increases in this running clock workout

You’ll start a new set every 3 minutes [0-3-6-9-12]

This format ensures you have adequate rest between efforts

These sets are designed to be completed unbroken, so adjust percentages as needed based on feel

Metcon

Jackie Legs (Time)

For Time:

70/50 Calorie Row

30 Bar Muscle-Ups

50 Overhead Squats (115/85)

SUBS

ROW

50/35 Calorie Assault or Echo Bike

1,000 Meter Run

RING MUSCLE-UPS

C2B Pluu-ups

50 Chin over Bar Pull-ups
DESCRIPTION

This balanced triplet workout resembles a beefed up version of the benchmark workout “Jackie”

We have a little bit of everything here: 1 monostructural movement, 1 gymnastics movement, and 1 weightlifting movement

The intended time range for this 3-station workout is between 10-18 minutes

RING MUSCLE-UPS

If you have 12+ unbroken reps when fresh, let’s complete this station as written

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

This should be a number or variation that you can ideally complete in under 6 mintues today

OVERHEAD SQUATS

Choose a load that you could complete for 30+ reps unbroken when fresh

The light-moderate weight should be less of a challenge than the overall rep number

The barbell will be taken from the ground for this final station

You are allowed to squat snatch the first rep if you’d like

Strategy

ROW

The opening row matters, but it is far less important than the two movements that follow «

Pace these calories out relative to how comfortable you are on the rings

If you are confident with ring muscle-ups, see if you can get to the rings a little faster

If you know the rings will present a big challenge, move at a controlled pace on the rower to set you up nicely for the middle station

RING MUSCLE-UPS

This will likely be the most challenging station of the day

It’s important to find both a rep number and rest time between sets that works best for you

Completing a certain number of reps on the minute can be a helpful strategy is staying consistnet

For Example:

You may try to complete 6 reps on the minute for 5 minutes

This plan of attack gives you a clear target for your sets and pre-determines how long you’ll be resting

With 30 reps total, pick a number for each set that you are confident in being able to stick to throughout

Going “”on the minute”” can feel conservative early on, but usually feels more effective as the reps accumulate

Here are a few ways to get to 30 reps:

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

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

8 Sets: 4-4-4-4-4-4-3-3

OVERHEAD SQUATS

The big focus on the overhead squat is solid overhead positioning

It becomes a lot easier to hold on for larger sets when you feel confident with you barbell placement

Rather than rushing into your first rep, try to get comfortable enough with the bar to settle in for larger sets

With this being the last station of the day, look to be fairly aggressive if possible

Here are a few ways to get to 50 reps:

1 Set: 50

2 Sets: 30-20

3 Sets: 25-15-10

4 Sets: 15-15-10-10

5 Sets: 10-10-10-10-10

6 Sets: 10-8-8-8-8-8

7 Sets: 8-7-7-7-7-7-7

Home WOD

Metcon (Time)

AMRAP 13:

5 Rounds of “Cindy”

35 Double Dumbbell Front Squats (50’s/35’s)

Max Rounds of “Cindy”

1Round of Cindy is:

5 Pull-up

10 Push-up

15 Air Squat

Body Armor

3 Supersets:

Max Reps Single Arm Kneeling Arnold Strict Press (left arm)

Max Reps Single Arm Kneeling Arnold Strict Press (right arm)

Rest 2:00 between sets

STIMULUS

Today’s Body Armor is a simple one.. max strict presses on each side from a kneeling position

This is 3 max rep sets on each side, with a full set being max left, and max right (no transition between)

The Arnold press adds additional range of motion, turning the palm inward on the pressing hand so that we can bring our knuckles to beneath the chin

The kneeling position places a midline demand we train for variance

If we are pressing right our right hand, we are on our right knee (and vice versa)

CrossFit Evergreen – CrossFit

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Warm-up

After initial warm up, coach plays Drowning Pool’s “Let the bodies hit the floor” song

Start in a front plank, every time you hear “Let the bodies hit the floor” chest goes to the floor (push-up) and back up.

Rest in the front plank position

Some of these lines come very quickly and close to each other, be ready to move!

Rolling Dice for Beach Gainz (AMRAP – Reps)

As a class team, with a 20 minute time cap, complete as many reps as possible of:

#2 -calories on ski erg

#3 – db kickbacks

#4 – 2 handed db overhead extension

#5 – db pullover

#6 – bench press

#7 – Bulgarian split squats (each leg)

#8 – reverse grip bench press

#9 – plate raises (to eye level)

#10 – weighted arm circles (same # forward and back)

#11- db flyes

#12 – arms only calories on bike
– roll two sets of dice, one set gives reps, the other set provides the exercies

– designate one person to keep track of the reps performed by the class, that number becomes the score

-pick the appropriate weights for yourself

CrossFit Evergreen – CrossFit

“Our patience will achieve more than our force.” – Edmund Burke

We are emotional beings. And we can only be rational, after we’ve been emotional.

When we see someone who is composed under adversity, it’s not that they aren’t an emotional person. Those feelings are there. What’s different (compared to the explosive nature of a “hot head”) is the closing of a certain gap. That of between an emotional reaction, and the subsequent replacement of rational thought.

Abraham Lincoln exercised this understanding through his “hot letters”. When he became fuming mad at someone, he forced himself to complete a task before taking his wrath directly to the individual. He wrote a letter to the offender, outlining all the wrongs and misdoings that have been committed. He held nothing back. Then, he would fold it up, place the letter in an envelope, place it in his desk drawer, and… never send it.

Think through the last time we lost our temper on someone. Was it worth it? Emotions will cool. And we can proceed in a more reasonable fashion that we won’t regret. We just need to acknowledge that gap, and work ourselves there through patience.

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Strength

Back Squat

Back Squat “3-6-12”

Back Squat

3 Reps @ 106% of 10RM Back Squat

6 Reps @ 99% of 10RM Back Squat

12 Reps @ 91% 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

Metcon

Dirt Nap (Time)

3 Rounds:

15 Hang Squat Cleans (115/85)

15 Lateral Barbell Burpees
DESCRIPTION

“Dirt Nap” is a repeat workout last completed on 5.22.19

In this couplet, we have a short-range sprint effort

Scores for the last time this workout was completed ranged from 4-10 minutes

HANG SQUAT CLEANS

Today is a day that we are looking to hold onto the barbell for larger rep counts, versus smaller sets

Barbell weight selection is the most important piece of getting the right stimulus

Choose a weight that you are confident in completing with 1 just break during the workout

If you’re on the fence, go with the lighter option and cycle big sets

LATERAL BARBELL BURPEES

For the lateral barbell burpee, you can jump-up or step-up out of the bottom

A two foot takeoff over the bar is prescribed

You do not have to stand to full extension when jumping over the bar ”

STRATEGY

LATERAL BARBELL BURPEES

Although a short-range sprint, we still need to pace the burpees relative to our conditioning

What is more important than cycling the burpees quickly is the need for large sets on the barbell

We aren’t going to stop on the burpees, but we absolutely can stop on the barbell

A good mindset on this station is to try and get a little faster with each round

This will help you effectively pace these out from the beginning and allow you to thrive on the hang squat cleans

HANG SQUAT CLEANS

One break on the barbell is ideal from the beginning

Your options include [8-7] [9-6] [10-5]

Cycling big sets does not mean you have to move like your hair is on fire

What will likely be more beneficial is trying to move as efficiently as possible through each rep

Smooth, controlled movement allows you to stay composed during these large ranges of motion

Good movement also allows you to slow down your breathing and maintain a steady rhythm

Home WOD

Metcon (Time)

3 Rounds:

15 Double Dumbbell Hang Squat Cleans (50’s/35’s)

15 Lateral Dumbbell Burpees

Body Armor

Metcon (Time)

For Time:

100 Jumping Lunges

On the Minute (to include the 0:00):

5 Double Dumbbell Thrusters

*5:00 Time Cap

STIMULUS

Today’s Body Armor targets squatting stamina

The task is 100 jumping lunges for time

On the Minute, to include the start, we’ll complete a “buy-in”

These 5 Double DB Thrusters do not contribute towards the 100 jumping lunges

CrossFit Evergreen – CrossFit

“You’re not your job. You’re not how much money you have in the bank. You’re not the car you
drive. You’re not the contents of your wallet. You’re not your (expletive) khakis.” – “Fight Club” (Movie)

The football player wears shoulder pads and a helmet. The chef puts on an apron. The accountant brings a suitcase everywhere she goes. These are materialistic identifiables, but it tells us nothing about who they really are.

If we were to strip ourselves of all materials, who are we? If we were to take away our job, our possessions… how would one describe us?

Let character be what defines us. Let it be our loudest statement.

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Metcon

Metcon (Time)

For Time:

150 Calorie Assault Bike

5 Minute Front Plank

*Partition However You’d Like