Wednesday
CrossFit Evergreen – CrossFit
“All you need are these: certainty of judgement in the present moment, action for the common good in the present moment, and an attitude of gratitude in the present moment for anything that comes your way.” – Marcus Aurelius
Perception, Good Action, and Gratitude.
Written nearly two thousand years ago, these three disciplines apply to our lives just as much today as back then.
Perception – In 20/20 hindsight, everyone has the right answer. But in the present moment, things can go south. What creates the difference – our emotional state. Control our emotions, and we’ll find clarity of judgement in the present.
Good Action – Perception is one thing, but it’s another to take the leap of action. Square ourselves off to the opportunity in front, and make it count. Every time. We never waste our failures. Worth writing twice, we never, waste, our failures.
Gratitude – Through the lens of gratitude, everything is a gift. Change this, and the world changes around us.
Home WOD
Choose One
Metcon (3 Rounds for time)
With a running clock
A. On the 0:00…
3 Rounds:
20 Jumping Lunges
20 Single Arm Hang Dumbbell Snatches
B. On the 7:00…
3 Rounds:
20 Jumping Lunges
20 Single Arm Power Cleans
C. On the 14:00…
3 Rounds:
20 Jumping Lunges
20 Singe Arm Dumbbell Thrusters
Dumbbell – 50/35
On all dumbbell movements, alternate hands every 5 repetitions.
Stimulus
-We’ll begin each of the 3 round sets every 7 minutes ( 0:00, 7:00, 14:00)
-If the 3 round sets takes less then 7 minutes to complete you will rest the remainder of the time
-On each of the 3 dumbbell movements we’ll alternate hands every 5 reps
-Single Arm Hang Dumbbell snatches will come from in between the legs, starting just above the knee
-SIngle Arm Dumbbell Power cleans will start in between the feet with both ends of the dumbbell on the ground
-Score will be time for each interval
Metcon (3 Rounds for time)
With a running clock
A. On the 0:00…
3 Rounds:
20 Jumping Lunges
20 Odd-Object Ground-to-Overhead
B. On the 7:00…
3 Rounds:
20 Jumping Lunges
20 Odd-Object Step-Ups
C. On the 14:00…
3 Rounds:
20 Jumping Lunges
20 Odd-Object Thrusters
Stimulus
-We’ll begin each of the 3 round sets every 7 minutes ( 0:00, 7:00, 14:00)
-If the 3 round sets takes less then 7 minutes to complete you will rest the remainder of the time
-Score will be 3 separate times
Movement Videos
Odd-Object Ground to Overhead ( https://www.youtube.com/watch?v=kRsckQhX0is&feature=youtu.be )
Odd-Object Step-Ups ( https://www.youtube.com/watch?v=5sInLjAAPh4&feature=youtu.be )
Odd-Object Thrusters ( https://www.youtube.com/watch?v=qsHkVCkeab0&feature=youtu.be )
How to Create an Odd-Object ( https://www.youtube.com/watch?v=babynjrLqbg&feature=youtu.be )
Strength
If you have the equipment
Metcon (AMRAP – Rounds and Reps)
3:00 On
3:00 Off
3:00 On
3 “Macho Man” Complexes (115/85)
3 “Macho Man” Complexes (135/95)
3 “Macho Man” Complexes (155/105)
3 “Macho Man” Complexes (185/125)
3 “Macho Man” Complexes (205/145)
Max “Macho Man” Complexes (225/155)
1 “Macho Man” Complex:
3 Power Cleans
3 Front Squats
3 Jerks
STIMULUS
GENERAL
-Repeating from the start of the cycle
-We’ll work through rounds of CompTrain’s “Macho Man” complex
1 Round of “Macho Man” is:
3 Power Cleans
3 Front Squats
3 Push Jerks
-The format of this piece is: 3 Minutes On – 3 Minutes Off – 3 Minutes On
-You’ll work as far as you can in the first three minutes, noting where you left off
-After the rest period, you’ll pick up exactly where you left off and see how far you can get in the final three minutes of work
-For Example: If you finished the 2nd round of “Macho Man” at the (155/105) barbell in the first three minutes, you’ll pick up with the start of the 3rd round of “Macho Man” at the weight when work resumes
-You can even pick up in the middle of a round, it doesn’t have to be a fully completed round
“Macho Man” sets do not have to be completed unbroken
-You can change weights as you go or have multiple barbells set-up beforehand — whatever is most convenient
-The weight selection should feel as follows:
Bars 1-2: Light
Bars 3-4: Moderate
Bars 5-6: Heavier
-You final score is total completed rounds and reps of “Macho Man”
-If you reach the 6th and final barbell, you’ll complete as many round as possible at that weight until time runs out
STRATEGY
-The Power Cleans are the pacer of the “Macho Man” complex
-Approach the Power Cleans is a way that allows you to go big on the Front Squat and Push Jerks
-A common strategy here is to go singles on the 3 Power Cleans and unbroken through the Front Squats and Push Jerks
-Adjust your pace between Power Clean reps to maximize you sets on the final two movements
-At the heavier weights, the pace between Power Clean reps should likely be slower than at the lighter weights to allow for this
-Dropping the Front Squats or Push Jerks mid-set just means we have to do more Power Cleans that don’t count towards the score
Metcon
Dirty 30 (Time)
For Time:
30 Box Jumps (24/20)
30 Pull-ups (Rx+= C2B)
30 Kettlebell Swings 24/16 (Rx+= 32/24)
30 Front Squats (115/80)
30 Toes to Bar
30 Push Press (115/80)
30 Deadlifts (115/80)
30 Wallballs 20/14 (Rx+=30/20)
30 Bar Facing Burpees
30 Double Unders
Tuesday
CrossFit Evergreen – CrossFit
“Pain versus Discomfort”
There is a common misconception about pain.
Pain is not what we feel inside of a conditioning workout, or the tail end of a heavy squat set.
Real pain is different.
Pain is when we are walking through the garage and step on a nail.
Pain is when we lose a limb.
Real pain, is when we lose a loved one.
What we feel inside conditioning sets is not pain… it’s discomfort.
Training isn’t painful. It’s uncomfortable at times, but – it’s not pain.
Let’s use this as a perspective change as we enter today’s training.
Today, let’s get uncomfortable.
Home WOD
Choose One
Metcon (Time)
5 Rounds For Time:
80 Double-Unders
40 Sit-Ups
20 Pushups
10 Reverse Burpees
Stimulus
5 rounds for time for this longer conditioning piece
Choose a double under number or variation that you can complete in no more then 2 sets each round
Let’s think about breaking up the push-ups up from the beginning knowing they’re going to catch up to us in rounds 4 and 5
Score will be time of completion
Movement Videos
Reverse Burpees ( https://www.youtube.com/watch?v=WCEuVr-n_OY&feature=youtu.be )
Metcon (Time)
5 Rounds For Time:
60 “Dot Hops”
40 Sit-Ups
20 Pushups
10 Reverse Burpees
Stimulus
-5 rounds for time for this longer conditioning piece
-Let’s think about breaking up the push-ups up from the beginning knowing they’re going to catch up to us in rounds 4 and 5
-Score will be time of completion
Movement Videos
Dot Hops ( https://www.youtube.com/watch?v=mvTkmqg3oWQ&feature=youtu.be )
Strength
50 Strict HSPU (Time)
For Time:
50 Strict Handstand Pushups
*10:00 Time Cap
STIMULUS
GENERAL
-Retesting a baseline from the start of “Grunt Work”
-The first two pieces today are all to be performed on a running clock
-While there is a 5-minute limit, you’ll have more rest if you finish the 50 reps before the cap
-If 50 reps seems like a lot to get done in 5 minutes, you can reduce the total volume, choose a variation, or simply see how many reps you can complete within the time frame
SUBS
Strict Handstand Push-ups
Reduce Reps
Max Reps in 5 Minutes
Double Dumbbell Strict Press
Feet on Box (Reduces Weight Being Pressed)
Strict Pull-Up
1 Set:
Max Unbroken Strict Pull-ups
This is a repeat from the start of the training cycle.
STIMULUS
GENERAL
-Also a re-test from the start of “Grunt Work”
-When the clock hits 10:00, you’ll have 3 minutes to complete 1 unbroken set of strict pull-ups
-Let’s only take one attempt at these, as it’s unlikely we’ll improve the second time around within such a short window
-Hold yourself to a high standard of strict movement to get an accurate idea of where you’re at on this movement
-Keep the lower body locked out, make sure to reach full extension at the bottom of each rep, and pass the chin over the top of the bar
-If you can get at least 1 rep without banded assistance, let’s complete these with full bodyweight
-If you’re unable to complete a strict pull-up without a band, choose the least amount of resistance that allows you to complete at least 1 rep
SUBS
Strict Pull-ups
Banded Strict Pull-up
Metcon
Metcon (1 Rounds for reps)
AMRAP 5:
Buy-In: 45/30 Calorie Row
Into Max Rounds
9 Power Cleans (95/65)
21 Double-Unders
Rest 5 Minutes
AMRAP 5:
Buy-In: 30/20 Calorie Row
Into Max Rounds:
6 Power Cleans (135/95)
21 Double Unders
Rest 5 Minutes
AMRAP 5:
Buy-In: 15/10 Calorie Row
Into Max Rounds:
3 Power Cleans (165/115)
21 Double Unders
Monday
CrossFit Evergreen – CrossFit
“Waste No More Time Arguing What A Good Person Should Be. Be One.” – Marcus Aurelius
It isn’t what we say that defines us, but instead what we do.
In today’s modern world, opinions flow freely. This is a great thing. Yet with such healthy discussions and debates, comes drama, confusion, and a blurred line between what is right and wrong.
The term ‘paralysis through analysis’ is an expression used that describes a situation where we overthink things. We try to appease every opinion, and in attempting so, we do nothing.
Marcus Aurelius urges us to contemplate less, and act more. To be the change we want to see in this world, rather than to argue for it.
Home WOD
Choose One
Metcon (AMRAP – Rounds and Reps)
Ascending Ladder for 15:00:
3 Strict Pull-Ups
3 Single Arm Dumbbell Squat Cleans
3 Dumbbell Facing Burpees
6 Strict Pull-Ups
6 Single Arm Dumbbell Squat Cleans
6 Dumbbell Facing Burpees
*Continue adding 3 reps to each movements
*Athlete’s choice on when to alternate hands on the single arm cleans.
Stimulus
-Let’s see how far we can get in this 15 Minute workout
-After each set of burpees we’ll add 3 reps to each movement
-Athlete’s choice on when to alternate hands on the single arm cleans.
-Choose rep schemes to hold onto through the workout that will allow us to continue good movement patterns
-We want planned breaks here, and not to get forced into long breaks
Metcon (AMRAP – Rounds and Reps)
(No Equipment Version):
Ascending Ladder for 15:00:
2 Odd-Object to Shoulder
2 Odd-Object Goblet Squats
2 Odd-Object Facing Burpees
4 Odd-Object to Shoulder
4 Odd-Object Goblet Squats
4 Odd- Object Facing Burpees
*Continue to add 2 reps to each movement
Stimulus
-Let’s see how far we can get in this 15 Minute workout
-After each set of burpees we’ll add 2 reps to each movement
-Let’s try to hold on to the Odd-Object through the squats and break up the Odd-Object to shoulder when we need to
-Your score here will be total rounds + reps * For Example *
-If you complete the rounds of 12’s for each movement and make it through 14 Odd-Object to Shoulder and 10 Odd-Object Goblet Squats your score would be 12+24
-We want planned breaks here, and not to get forced into long breaks
Strength
If you have the equipment
Back Squat
Set #1 (On the 0:00) – 5 Reps @ 80%
Set #2 (On the 2:00)- 4 Reps @ 87%
Set #3 (On the 4:00) – 3 Reps @ 94%
Set #4 (On the 6:00) – 2 Reps @ 98%
Set #5 (On the 8:00) – 1 Rep @ 102%
Set #6 (On the 10:00) – 1 Rep @ 105%
Set #7 (On the 12:00) – 1 Rep @ 108%
Set #8 (On the 14:00) – 1 Rep @ 108%
Set #9 (On the 16:00) – 1 Rep @ 108%
Sets 1-9 completed “On the 2:00”
*Percentages based on 5RM Back Squat
STIMULUS
-Today is the 7th iteration of these Back Squat waves
-Take the last 3 sets today to try to establish a new PR
-These percentages are based of your 5RM Back Squat
-Sets 1-9 are completed on the 2:00
-This is the last week of our “Grunt Work” Cycle, next week we’ll deload with Pause Squats
Metcon
Metcon (Time)
3 Rounds For Time:
50 Air Squats
35 Push-ups
25/18 Calorie Row
STIMULUS
GENERAL
-Bodyweight movements are the highlight of this simple triplet workout
-The balance between lower body push, upper body push, and total body pull should allow you to move relatively quickly through each movement
-We expect times these three rounds to take around 9-15 minutes to complete
PUSH-UPS
-Choose a push-up variation that allows you to complete at least sets of 5 within the workout
-The 35 reps shouldn’t take more than 1:30 to complete
-Adjust the reps or variation as needed
Strategy
AIR SQUATS
-Knowing the push-ups follow the air squats, we can aim to cycle these 50 reps fairly quickly
-Just squatting 1 second slower over these 3 rounds results in a difference of almost 3 minutes
-After the 50 reps, the legs get a chance to recover while we use strictly the upper body
PUSH-UPS
-We have 105 total reps of push-ups in today’s workout
-The upside is that the movements that surround the push-ups use different muscle groups
-Because of this, the chest and triceps get a rest for between 3-5 minutes before having to push again
-That being said, let’s be intelligently aggressive through the 35 reps each round
-We still want to break these before you have to grind out reps
-Consider the following options:
1 Sets: 35
2 Sets: 20-15
3 Sets: 15-10-10
4 Sets: 10-10-8-7
5 Sets: 7-7-7-7-7
6 Sets: 10-5-5-5-5-5
7 Sets: 5-5-5-5-5-5-5
ROW
-Let’s try to balance out our speed on the rower and cycle time on the air squats
-If we’re aiming for a fast cycle time on the squats, we can aim for slow, but powerful strokes on the rower
-Drive hard with the legs, but take your time on the recovery
-This long recovery can reduce the amount of tension on the legs, which is beneficial for the air squats that follow
-Use the following calories per hour as a guide for this workout:
800 Calories Per Hours: 13 Calories Per Minute
900 Calories Per Hours: 15 Calories Per Minute
1000 Calories Per Hours: 17 Calories Per Minute
1100 Calories Per Hours: 18 Calories Per Minute
1200 Calories Per Hours: 20 Calories Per Minute
Saturday
CrossFit Evergreen – CrossFit
“You’ll miss the best things if you keep your eyes shut” – Dr. Suess
This quote is worth reading twice.
We are creatures of habit. We enjoy our routines. From the morning rituals, to the way we warm up for a workout, to our regimented diets and food plans.
Although dialing in the routine is a great thing, it’s important that we remind ourselves to “keep our eyes open.” What Dr. Suess’s quote alludes to is an open mind. Even when we feel we’ve found exactly what works for us, we must resist the urge to close our eyes and ears to new ideas.
There is so much to learn, experience, and challenge ourselves with. That is, if we only keep our eyes open to do so.
Always a student.
Metcon (AMRAP – Rounds and Reps)
AMRAP 25:
10 Air Squats + 400m Run
20 Air Squats + 400m Run
30 Air Squats + 400m Run
Continue to add (10) squats per round
Stimulus
-Working through a longer 25 minute workout today
-After each run we’ll add 10 reps to our Air Squats
-Our score today will be the amount of Air Squats we complete plus however many reps we get into the next round
-For ease let’s count the run as 4 reps for the full 400m run (300=3, 200=2, 100=1) * For Example *
-If you finish the round of 40 Air Squats + the 400m Run and get 10 squats into the next round your score will be 44+10
Friday
CrossFit Evergreen – CrossFit
“Don’t bunt. Aim out of the ballpark.” – David Oglivy
One of the most dangerous things we can do in life is to dream too small.
When we dig to the root of what causes this, we find that it’s fear.
We can convince ourselves that it’s too big of a goal. That it’s out of reach. That in and of itself, is the death of the dream. A self-fulfilling prophecy from that point forward, as we can’t accomplish what we can’t believe.
So it starts with that: belief. Belief that we can learn the skills, build the capacity, and hone the craft. Having the dream is only a part of the equation, and it will only come second to having the belief. The belief that you deserve to step up to the plate, and put the ball over the fences.
Metcon (AMRAP – Reps)
3 Rounds of 1:00 Minute at Each:
Odd-Object Thrusters
Odd-Object Cleans
Hops over Odd-Object
Odd-Object Reverse Lunges
Burpees
Rest
Stimulus
-In today’s 17 minute workout we’ll work through 5 different movements and a resting station
-The goal is to keep consistent rep counts throughout the duration of the workout
-We have a couple of options when it comes to pacing this workout
* Choose a pace that will allow good movement quality for each 1 Minute station
-OR-
* Choose a rep count that you can sustain through this 17 minute workout
-Let’s try to move through the entire minute at each station
Metcon
If you have the equipment
Metcon (Time)
For Time:
3 Rounds:
30 Wallballs (20/14)
30 Sumo Deadlift High Pulls (75/55)
30 Box Jumps (24/20)
30 Push Press (75/55)
30/20 Cal Row
1:00 Minute Rest
STIMULUS
GENERAL
-“Task Priority Fight Gone Bad” is a twist on the classic benchmark workout “Fight Gone Bad”
-Rather than completing 1 minute stations, we’ll work through 150/140 reps per round
-Your score is the total time, including rest, it takes you to complete the 3 rounds
-We expect this to be a longer piece that takes around 18-30 minutes to complete
BARBELL MOVEMENTS & WALLBALLS
-Choose lighter weights that you could complete for 30+ unbroken reps when fresh
BOX JUMPS
-Stand to full extension on top of the box
STRATEGY
-There are a couple ways you could attack this workout:
-Pick a break-up strategy that you want to hold on each movement across the board
-Complete each movement “tabata style”, where you work for 20 seconds and rest for 10 until the 30 reps are completed (all except the row)
-Envision how you’ll be moving in rounds 2-3 and try to hold that pace or rep number from the beginning
-Keep in mind that there is only 1 minute to recover between rounds
-If you are going with the traditional break-up option, here are some ways to get to 30 reps:
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
Thursday
CrossFit Evergreen – CrossFit
“Life is like sailing. You can use any wind to go in any direction.” – Robert Brault
Are we sailing North on purpose, or is it because the wind is taking us that way?
Life will throw its curveballs. It’s unseen illnesses, injuries, and schedule conflicts. But it is a choice to allow those to change our cardinal direction. There is always a way to continue in the direction we want.
When the challenge strikes, we don’t adjust the goal. We adjust the sails.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
15 Hand-Release Pushups
18 Bent over Backpack Rows
21 Glute Bridges
Movement Videos
Bent Over Backpack Rows https://www.youtube.com/watch?v=5bTX5qKWtEA&feature=youtu.be
How to Pack Your Backpack Efficiently for Movement https://www.youtube.com/watch?v=babynjrLqbg&feature=youtu.be
Stimulus
-Looking to get as many rounds and reps as possible in this 15 minute workout
-On the pushups we are looking for a full lock out of the arms at the top of the movement and hands off the ground at the bottom
-As we move through push-ups our body should go from the top to the bottom in a straight line through the movement
-If unable to complete 15 Hand release push-ups you can substitute knee push-ups
-Always preferring planned breaks over forced breaks keep this in mind when heading into this workout
Metcon
If you have the equipment
Metcon (No Measure)
On the Minute x 20 (5 Sets of Each):
Minute 1: 15/12 Calorie Row
Minute 2: 10 Burpees
Minute 3: 20 Air Squats
Minute 4: 40 Second Hollow Hold
-Choose rep schemes for each minute that you can complete in around 45-50 seconds
-There is no rest between rounds
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