Wednesday
CrossFit Evergreen – CrossFit
“Everyone makes mistakes. Not everyone owns them.”
It can be ever-tempting to blame a failure on an external factor. Yet when we do, we gain nothing. We shirk responsibility, and with that, a learning opportunity.
Learning starts with ownership. Recognizing that we can do this better. No one is infallible – we will all make mistakes, and be part of larger mistakes that involve a host of other people. But, even when it’s easy to allow ourselves to blame the situation, look inward.
Ask ourselves the simple question – “What could I have done better?”
Home WOD
Choose One
Metcon (5 Rounds for reps)
5 x 3:00 AMRAP, Resting 1:00 between:
AMRAP 3 Minutes:
6 Burpees
8 Alternating Single Arm Squat Cleans
10 Lateral Over-And-Back DB Hops*
*New standard: Hopping over and back = 1 rep
STIMULUS
-3 Minutes on 1 Minute off in these fast paced intervals
-Since these are 3 Minute AMRAPs you’ll move back to the burpees following the lateral DB Hops
-The goal is to choose rep schemes, weights, and variations that allows for 2+ rounds to be completed within the 3 minutes
-Standard burpees today, hitting the chest on the ground and jumping with a full hip extension at the top
-The Alternating Single Arm Squat cleans will start with both heads of the dumbbell in between the feet for each rep
-We will alternate hands after every rep
-For each lateral Db hop, over and back will count as 1 rep
-Your score will be total reps for all 5 AMRAPs
MOVEMENT VIDEOS
Single Arm Dumbbell Squat Cleans Video ( https://www.youtube.com/watch?v=c-_Gw_BC-RI&feature=youtu.be )
Metcon (5 Rounds for reps)
5 x 3:00 AMRAP, Resting 1:00 between:
AMRAP 3:
6 Burpees
8 Odd-Object Squat Cleans
10 Lateral Over-And-Back DB Hops
STIMULUS
-3 Minutes on 1 Minute off in these fast paced intervals
-Since these are 3 Minute AMRAPs you’ll move back to the burpees following the lateral DB Hops
-The goal is to choose rep schemes, weights, and variations that allows for 2+ rounds to be completed within the 3 minutes
-Standard burpees today, hitting the chest on the ground and jumping with a full hip extension at the top
-For each lateral Db hop, over and back will count as 1 rep
-Your score will be total reps for all 5 AMRAP
MOVEMENT VIDEOS
How to create an Odd-Object Video ( https://www.youtube.com/watch?v=babynjrLqbg&feature=youtu.be )
Metcon
If you have the equipment
Fast Five (AMRAP – Rounds and Reps)
AMRAP 5:
21/15 Calorie Row
15 Toes to Bar
21 Front Squats (135/95)
Rest 5 Minutes
AMRAP 5:
21/15 Calorie Row
15 Toes to Bar
15 Front Squats (155/105)
Rest 5 Minutes
AMRAP 5:
21/15 Calorie Row
15 Toes to Bar
9 Front Squats (185/135)
STIMULUS
GENERAL
-5 minutes on and 5 minutes off in these fast paced intervals
-The row calories and toes to bar will remain the same throughout, while the front squat reps will decrease
-As the reps decrease, the load will increase
-Since these are 5 minute AMRAPs, you’ll move back to the row if you finish the front squats
-The goal is to choose rep schemes, weights, and variations that allows for at least 1 round to be completed within the 5 minutes
-Your score is the lowest rounds and reps total of the three intervals
FRONT SQUATS
-The barbell comes from the floor for the front squats
-You can squat clean the first rep of each set if you’d like
-Choose your weights based off the following recommendations:
-1st Bar: Light-Moderate Weight You Can Complete For 30+ Reps When Fresh
-2nd Bar: Moderate Weight You Can Complete For 21+ Reps When Fresh
-3rd Bar: Moderately Heavy Weight You Can Complete For 15+ Reps When Fresh
TOES TO BAR
-Choose a variation that you could complete 21+ reps unbroken when fresh
-You can reduce reps or choose a variation from further down the page
Strategy
GENERAL
-With 5 minutes of work and 5 minutes of rest, let’s look to bring some intensity to these three intervals
-With the weight increasing and reps decreasing on the front squats with each interval, a good goal might be to get similar scores for each
-While it may not work out perfectly, keeping your three scores within 5-10 reps is more manageable
ROW ERG
-It’s very likely that you’ll get back to the row for a second time within these 5 minute windows
-While we are rewarded for a strong power output, try to find a pace on the opening row that you see yourself being able to hold or improve upon the second time around
TOES TO BAR
-Imagine what you’ll be holding on toes to bar in the very last interval of the day and try to hold that from round 1
-Quick sets and quick breaks can be more consistency and faster later on than trying to push through big sets
-Consider the following options:
1 Set: 15
2 Sets: 8-7
3 Sets: 5-5-5
4 Sets: 4-4-4-3
5 Sets: 5-4-3-2-1
FRONT SQUATS
-Let’s aim for somewhere between 1-3 sets on the front squats
-It can be helpful knowing, for example, that you only have to go and get 12 reps instead of 21
-This is where a pre-planned break-up strategy can help you stay moving for most of the 5 minutes
-It is also nice to know that the bike follows the front squats, meaning you can just get on and start moving forward following your last rep
-This can push you to hold on for larger sets on the barbell knowing that you’ll be able to just go and start pedaling
Tuesday
CrossFit Evergreen – CrossFit
“The only thing that is different about me, is that I’m not afraid to die on a treadmill.” – Will Smith
It’s not about the treadmill.
It’s what the treadmill stands for.
Will Smith is not a competitive athlete. If he runs 2, 3, 10 miles… he’s still probably going to be highly successful in his career.
Probably.
But that’s not why he is, who he is. Not defined by what he’s doing, but instead by how he is doing it.
Full heart, full commitment, full effort. In wherever we go.
Home WOD
Choose a Version
Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
400 Meter Run
Max Strict Pull-Ups
SUBS
400m Run – 500m Row or Ski Erg
STIMULUS
-Run at a moderate pace that you could sustain for 6+ rounds and that allows you to thrive on the goblet thrusters
-This workout is all about finding a consistent break-up strategy to carry you across the 20 minutes of work
-Taking short, calculated breaks through the strict pull-ups can sometimes allow you to move faster than bigger sets with longer breaks
Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
400 Meter Run
20 Jumping Lunges
SUBS
400m Run – 20 x 10m Shuttle Runs
STIMULUS
-Run at a moderate pace that you could sustain for 6+ rounds and that allows you to thrive on the jumping lunges
-This workout is all about finding a consistent break-up strategy to carry you across the 20 minutes of work
-Taking short, calculated breaks through the strict jumping lunges can sometimes allow you to move faster than bigger sets with longer breaks
Strength
If you have the equipment
Go Fish (Time)
For Time:
1,000 Meter Row
Directly Into…
3 Rounds:
21 Deadlifts 95/65 (Rx+=135/95)
15 Barbell Facing Burpees
9 Push Jerks 95/65 (Rx+=135/95)
STIMULUS
GENERAL
-The 1,000 meter row serves as a buy-in to the 3 round triplet that follows
-This means the row is only completed once – you won’t return to the machine after completing the initial 1,000 meters
-Your score is the total time it takes to complete the 1k row and 3 rounds of 21-15-9
-We expect this workout to take 12-20 minutes to complete
BARBELL MOVEMENTS
-Let’s choose our barbell weight based off the more challenging movement – the push jerk
-This should be a moderate and challenging weight, but one that allows you to complete the 9 reps ideally unbroken (1 break max)
LATERAL BARBELL BURPEES
-You can jump up or step up out of the burpee, but must jump over the bar
-There is no need to stand to full extension on the jump over “
Monday
CrossFit Evergreen – CrossFit
“Leadership is not about being in charge. Leadership is about taking care of those in your charge.” – Simon Sinek
What defines a leader? Is it promotion, titles, or status? We realize that is not the case.
We’ve all met others at some point in our lives that were, title wise, on an identical level. Both been students in school, teammates on a sports team, or co-workers in a job. Yet something set them apart. We don’t remember them for what they said or did, but instead, for how they made us feel.
There’s a line that’s been said a million times over.
“Why did you do it?”
“Because he (or she) would have done it for me”.
True leadership is not a title.
Home WOD
Choose a version
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
20 Single Arm Dumbbell Snatches
40 Double-Unders
20 Burpees
40 Double-Unders
STIMULUS
-Looking to complete 5+ rounds in this 15 minute AMRAP
-Find a moderate- heavy weight on the DB that will allow you to complete the set unbroken
-The main thing to consider today is how to attack the burpees, this is likely where people will get held up
-Aim to complete the double unders unbroken
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
20 “Odd-Object” Ground-to-Overhead
20 Lateral Hops over “Odd-Object”
20 Burpees
20 Lateral Hops over “Odd-Object”
STIMULUS
-Looking to complete 5+ rounds in this 15 minute AMRAP
-Set up the “Odd-Object” add a moderare-heavy weight that will allow you to complete the set unbroken
-The main thing to consider today is how to attack the burpees, this is likely where people will get held up
-Aim to find a rhythym on the lateral hops and complete the lateral hops unbroken
MOVEMENT VIDEOS
How to create an Odd-Object Video ( https://www.youtube.com/watch?v=babynjrLqbg&feature=youtu.be )
Odd-Object Ground to Overhead Video ( https://www.youtube.com/watch?v=kRsckQhX0is&feature=youtu.be )
Strength
If you have the equipment.
Back Squat
Pausing Back Squat
OTM x 10:
1 Pause Back Squat*
One second pause at:
Going Down at Parallel
Absolute Bottom of Squat
Going Up at Parallel
STIMULUS
-Working a Pause Back Squat today with 3 separate pauses
-Movement Order: You’ll squat to parallel, squat to full depth, return to parallel, then stand to full extension
-There are pauses built in at three locations:
-Pause for 1 second at parallel on the way down
-Pause for 1 second at full depth
-Pause for 1 second at parallel on the way up
-Build up in weight over the 10 minutes, starting at 50% of your 1RM Back Squat
-These 10 reps are on the clock, starting at the top of each minute
Layup (Time)
50-40-30-20-10:
Double-Unders
AbMat Sit-Ups
Directly into…
5-10-15-20-25:
KBS (53/35)
Wallballs (20/14)
SUBS
DOUBLE UNDERS
-Reduce Reps
-2x Single Unders
-Practice Times
-1 Minute of Practice
-:30 seconds of practice
STIMULUS
GENERAL
-We’ll transition from a descending rep scheme workout right into an ascending rep scheme workout
-The first part may look familiar, as it is the benchmark workout “Annie”
-This all bodyweight couplet opens up for the all weightlifting couplet that follows
-There is no rest between the two workouts, as you’ll move directly into the swings and wallballs
-Your score is the total time it takes to complete both parts
-We expect this workout to take around 15-20 minutes to complete
DOUBLE UNDERS
-Choose a rep scheme or variation that allows you to complete the opening set in 1 minute or less
KETTLEBELL SWINGS & WALLBALLS
-Choose weights for both movements that allow you to complete 30+ reps unbroken when fresh
Strategy
GENERAL
-The rep schemes of these two couplets workouts are opposite
-“Annie” starts hard and gets easier as we move along
-The Kettlebell Swing and Wallball workout starts easy and get progressively harder
“ANNIE”
-Where we’d typically push “Annie” towards the finish, we can now use the final round or two as a little bit of a transition period
-Slowing down there will better allow athletes to transition right to the next couplet
SECOND COUPLET
-Just like on “Annie”, the small number rounds are less important than the big ones in the second couplet
-Use the rounds of 5 and 10 as a buy-in for the more challenging rounds
-The rounds of 15-20-25 are the real workout, as we have 120 reps vs. 30 reps in the opening 2 rounds
-While the sets are bigger, don’t feel the need to go unbroken if that means taking long rests
-Taking 1-2 quick breaks is better than big sets with long breaks between
-Find a way to keep chipping away at those big sets
Saturday
CrossFit Evergreen – CrossFit
“Let character be your loudest statement.”
The football player wears shoulder pads and a helmet.
The chef puts on an apron.
The accountant brings a suitcase.
These are all identifiables that may come to mind when thinking of those individuals.
What are yours?
Be hard on yourself here. How would others define you?
Let character be what defines you.
Home WOD
Choose a Version
Metcon (5 Rounds for time)
On the 5:00 x 6 Rounds:
10 Alternating Single DB Power CJ
400m Run
100m Single DB Farmer Carry
STIMULUS
-6 intervals total, starting every 5:00
-Starting times are 0:00, 5:00, 10:00, 15:00, 20:00, and 25:00
-Aim is to push our paces here, given work rest, but to be consistent across all
-The alternating single dumbbell power clean and jerk will begin on the ground in between the legs
-The movement will move to the shoulder and then finish over head
-Record all five times to gauge pacing
Movement Videos
Alternating Single Dumbbell Power Clean and Jerk Video ( https://www.youtube.com/watch?v=QWqNunZUUzg&feature=youtu.be )
Metcon (Time)
On the 5:00 x 6 Rounds:
Wearing Back Pack:
15 Pushups
15m Walking Lunge
400m Run
STIMULUS
-6 intervals total, starting every 5:00
-Starting times are 0:00, 5:00, 10:00, 15:00, 20:00, and 25:00
-Aim is to push our paces here, given work rest, but to be consistent across all
-Record all five times to gauge pacing
-If we can’t get outside to run lets do 15 Tuck Jumps, and modify the workout to:
* OT3:00 x 7 Rounds:
15 Pushups
15m Walking Lunge (or 15 Reverse Lunges)
15 Tuck Jumps
Tuck Jumps Video ( https://www.youtube.com/watch?v=dNA59Pa15t8&feature=youtu.be )
Metcon
Metcon (Time)
3 Rounds (30 Minute Time Cap):
25 Power Snatches (75/55)
10 Power Clean and Jerks*
1,000 Meter Row
*Round 1: 135/95
Round 2: 155/105
Round 3: 185/135
GENERAL
-We’ll work through 3 movements in this longer 3 round workout
-We expect this workout to take 20+ minutes to complete
-There is a 30 minute time cap
-If you hit the time cap, put 30:00 as your score and record total reps completed in the notes section
POWER SNATCH
-We’ll have two separate barbells for today’s workout: one for the light power snatches and one for the increasing weight clean and jerks
-The power snatch weight should be light enough where you could complete 30+ reps unbroken when fresh
CLEAN AND JERKS
-Let’s choose our barbell weights here based on the following recommendations:
1st Bar: A light-moderate weight that you could complete for 18+ reps unbroken when fresh
2nd Bar: A moderate weight that you could complete for 12+ reps unbroken when fresh
3rd Bar: A moderately heavy weight that you could complete 6+ reps unbroken when fresh
Based on the nature of the workout, we’ll likely be completing all the clean and jerks as singles during the workout
Change out the weights after finishing the 30 reps
Friday
CrossFit Evergreen – CrossFit
“Nothing great was ever achieved without enthusiasm.” – Ralph Waldo Emerson
There is a difference between one who is “there”, and one who is “being there”.
Many of us here are parents. You would understand more than most how being present is everything. A parent can go to their kids’ soccer game, and sit in the stands on their phone, awaiting the end. Or they can go to the game, and passionately be there. Not by yelling or cheering, but by intently wanting to be there. One is “just there”. The other is “being there”.
We can go on a family vacation because, “it’s what families do once a year”, or we can go on a family vacation because we want to spend more time with each other without the distractions of our daily lives. From the outside looking in, it may or may not be as visibly obvious of the effects it leaves.
The obvious application here is in our training. If we were to go through the motions in “Fran” (21-15-9 Thruster/Pull-Up), with a relaxed, 15:00 completion time… there is very little benefit.
The less obvious is our daily encounters outside the gym. Where we may be going through the motions. Is it a lack-luster goodbye to our significant other before leaving for work? Is it greeting an employee with a “How are you?” even though we don’t mean it?
It’s okay to discover these in our daily lives. They happen, as we become comfortable in a routine. Doesn’t mean they should stay that way.
Home WOD
Choose A Version
Metcon (No Measure)
“Deck of Cards”
Spades – Goblet Squats
Clubs – Burpees
Diamonds – Sit-Ups
Hearts – Single Arm DB Snatches
Deck of Cards Video ( https://www.youtube.com/watch?v=WUTzoxCdF20&feature=youtu.be )
Metcon (No Measure)
“Deck of Cards” (No Equipment Version)
Spades – Odd-Object Zercher Squats
Clubs – Odd-Object to Shoulder
Hearts – Sit-Ups
Diamonds – Burpees
STIMULUS
Deck of Cards Video ( https://www.youtube.com/watch?v=WUTzoxCdF20&feature=youtu.be )
Adjust video movements to the movements listed above
Movement Videos
Odd Object Zercher Squats Video ( https://www.youtube.com/watch?v=42UBogWGQGo&feature=youtu.be )
Odd-Object to Shoulder Video ( https://www.youtube.com/watch?v=XFG7MQU1uS0&feature=youtu.be )
Strength
If you have the proper equipment
Front Squat
On the 2:00 x 7 Sets
Set #1 (On the 0:00) – 3 Reps @ 80%
Set #2 (On the 2:00) – 1 Rep @ 90%
Set #3 (On the 4:00) – 3 Reps @ 80%
Set #4 (On the 6:00) – 1 Rep @ 93%
Set #5 (On the 8:00) – 3 Reps @ 80%
Set #6 (On the 10:00) – 1 Rep @ 96%
Set #7 (On the 12:00) – 12 Reps @ 70%
*Percentages based on 1RM Front Squat
STIMULUS
-Entering the 6th iteration of these Front Squat Waves
-The percentages will stay at 80% for each set of 3
-The percentages will climb by 3% on each set of 1 (90-96%)
-We’ll finish out the session with a 12-rep drop set at 70%
-Sets begin every 2 minutes (0:00 – 2:00 – 4:00 – 6:00 – 8:00 – 10:00 – 12:00)
-These percentages based on your 1RM Front Squat
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
5 Bar Muscle-Ups
10 Overhead Squats (95/65)
15 Deadlifts (95/65)
SUBS
BAR MUSCLE-UPS
Reduce Reps
Banded Bar Muscle-ups
Jumping Bar Muscle-ups (Off Box)
STIMULUS
GENERAL
-In this light weight workout, the reps increase as the complexity of the movement decreases
-Let’s choose weights and variations that allow you to complete around 5 rounds over the 15 minutes (Every 3 Minutes)
BAR MUSCLE-UPS
-Pick a number or variation that you can complete in under a minute
BARBELL MOVEMENTS
-Choose your one barbell weight based of the more challenging of the two movements: the overhead squat
-This should be a lighter weight that you’ll be able to complete the 10 reps unbroken throughout
-The deadlift bar is designed to be incredibly light, but you may break it up quite a bit based on strategy
Strategy
BAR MUSCLE-UPS
-Break-up strategy here will be very person specific, but let’s pick an option from the beginning that you see yourself being able to maintain for 5 rounds
-There is no number too small here, just find a way to keep moving in the right direction
-Here are some options:
1 Set: 5
2 Sets: 3-2
3 Sets: 2-2-1
4 Sets: 2-1-1-1
5 Sets: Singles
OVERHEAD SQUATS
-Let’s try to work through unbroken sets of overhead squats today if possible
-It’s better to take a longer rest before getting the bar up than it is to break in the middle of the set
-The nature of this movement means we have to perform another snatch to get the bar overhead if we break
-The deadlift is a much easier place to break
DEADLIFTS
-With the bar coming back down to the ground on each rep, break-up the deadlifts as much as you need to
-Think of these very light 15 reps as a “”moving rest”” before returning to the two more challenging movements
-Slowing down here can better enable you to work through large sets on the bar muscle-ups and overhead squats
-Consider the following options:
1 Set: 15
2 Sets: 8-7 or 10-5
3 Sets: 5-5-5 or 6-5-4
4 Sets: 4-4-4-3
Thursday
CrossFit Evergreen – CrossFit
“Every strike brings you closer to your next home run.” – Babe Ruth
When you hear the name “Babe Ruth”, what’s the first thing that comes to mind?
Hall of Fame home run hitter.
What is not the immediate reaction, is “all-time strikeout leader”. 1,300 strikeouts. A record for three decades he held. It was eventually broken, by another who struck out quite a bit too. Mickey Mantle. A name that would be hard to guess, as he’s right next to Babe Ruth in the hall of fame for his home run hits.
These two didn’t reach their success through the home runs. They reached it through the strike outs. Remove those embarrassing misses… and we would never know their names.
Every missed lift. Every poor competition. Every embarrassing stumble.
It’s bringing us closer.
This is where we get better.
Home WOD
Choose One
Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
5 Strict Pull-Ups
10 Pushups
15 Air Squats
30 Double-Unders
Stimulus
-Let’s break these up in a way that you would if you were completing 15 rounds for time
-The big things to consider are the upper body movements
-The reps on the pull-ups are on the lower side, but there are 75+ strict pull-ups total in this workout
-If you need a quick break here, think about going 3-2
-The push-ups can add up over these rounds
-Breaking these up into quick sets of 5-5 or 4-3-3 can help you stay consistent
-The air squats help you pace out workout and provide a break for the upper half
-Move at a pace through those that allows you to thrive on the upper body movements
-Choose rep number or variation that allows double unders to be completed in 1 set
Metcon (AMRAP – Rounds and Reps)
AMRAP 20 Minutes:
15 Odd-Object Rows
15 Pushups
15 Air Squat Hops (over odd-object)
Stimulus
-Let’s break these up in a way that you would if you were completing 20 rounds for time
-The big things to consider are the upper body movements
-The push-ups can add up over these rounds
-Breaking these up into quick sets of 5-5 or 4-3-3 can help you stay consistent
-For the air squats hops let’s jump latterally over our odd-object
-Move at a pace through those that allows you to thrive on the upper body movements
Movement Videos
Odd-Object Rows ( https://www.youtube.com/watch?v=5bTX5qKWtEA&feature=youtu.be )
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