CrossFit Evergreen – CrossFit

“There is a reason between listening, and waiting for your turn to speak.” – Simon Sinek

Listening is a skill.
To not “hear” the words of another, but to truly be in the moment. To listen sincerely.

Most listen with the intent to reply. That is, as the other is speaking, they’re already formulating what to say next. In these moments, they are no longer listening. We’ve shifted towards “hearing”.

In our conversations today, pay close attention to our thoughts as the other is speaking.

The intention is this:
Listen with the intent to understand.
Not to reply.

View Public Whiteboard

Metcon (AMRAP – Rounds and Reps)

AMRAP 6:

2 Odd-Object Reverse Lunges, 20 Double Unders

4 Odd-Object Reverse Lunges, 20 Double Unders

6 Odd-Object Reverse Lunges, 20 Double Unders

*Continue to add (2) reverse lunges per round

Rest 2:00

AMRAP 6:

2 Odd-Object Ground to Overhead, 20 Double Unders

4 Odd-Object Ground to Overhead, 20 Double Unders

6 Odd-Object Ground to Overhead, 20 Double Unders

*Continue to add (2) ground to overhead per round
Stimulus

-Scoring – Enter your last completed round, plus reps

* Example – If you completed the round of 12 reverse lunges + 20 DU, and completed 6 more reverse lunges by the time cap, your score is 12 + 6

-Looking to see how far we can get in each of these 6 Minute AMRAPS

-Let’s choose an object that allows for both of our arms to be working together for the ground to overhead

-Object must start on the ground and finish overhead with both arms locked out for each rep

-Shoot for unbroken sets on the double unders

-A goal here is to be able to keep moving through the entire 6 minutes, with that in mind find a steady pace from the beginning

Midline

Not For Time:

50 GHD Sit-ups

1 Minute Plank

50 V-ups

1 Minute Plank

Strength

If you have the equipment

Metcon (Time)

For Time:

30 Back Squats (155/105)

30 Bench Press (135/95)

30 Deadlifts (185/135)

20 Back Squats (185/135)

20 Bench Press (155/105)

20 Deadlifts (225/155)

10 Back Squats (225/155)

10 Bench Press (185/135)

10 Deadlifts (275/185)

CrossFit Evergreen – CrossFit

“Remember there’s no such thing as a small act of kindness. Every act creates a ripple with no logical end.” – Scott Adams

How does an echo start?

With a tiny sound. One that in and of itself, might not even be noticeable. But shortly thereafter that soft sound, comes it’s echo. Still maybe nothing to turn heads. Yet, this echo builds upon its previous. And again. And then again. Before we know it, it’s impossible to ignore.

It’s called the “changing of the echos”, and it starts with a single tiny noise. Will we start one today?

View Public Whiteboard

Metcon (Time)

For Time:

1 Mile Run

100 Burpees

1 Mile Run

Metcon

At home WOD

Metcon

If you have the equipment

Metcon (Time)

Gymnastic Skill

For Time:

100 Double Unders

50′ Handstand Walk

75 Double Unders

50′ Handstand Walk

50 Double Unders

50′ Handstand Walk

25 Double Unders

50′ Handstand Walk

10 Minute Time Cap
STIMULUS

GENERAL

-Couplet of descending rep Double Unders and a fixed Handstand Walk distance

-Higher skill combination creates an opportunity to practice under elevated heart rate conditions

-Refer to the Subs below for DU’s, as we are looking to consistently move forward here (and not “get stuck”)

-Choose a handstand walk distance that we can complete in 1:00 or less per round”

STRATEGY

-With both movements taxing the shoulders, we need to be smart with how we pace this couplet

-The more important of the two, in regards to pushing, is the handstand walks

-Missed “kick ups” sap our energy. –Kick up when ready, but avoid excessive sets here.

-Double-Unders are the opposite. —Consistent chunks on the double-unders can be wise. A quick break is efficient and fast, versus the longer and “more risky” setup process on the handstand walk

Metcon (Time)

On the 0: 1 Mile Run

On the 10: 130/100 Calorie Row

On the 20: 100 Burpee Box Jump Overs 24/20

CrossFit Evergreen – CrossFit

“Champions don’t blame the tools they’ve been given. Champions sharpen them.”

Abraham Lincoln once wrote that if he had six hours to cut down a tree, he would spend the first four sharpening the axe.

It doesn’t matter where you started, or even where you’ve been. All that matters is two questions. Where do you want to go, and how hard are you willing to work to get there. We have what we need. Everyone does. The separation comes down to who is willing to do the work.

Never whine.
Never complain.
Never make excuses.

View Public Whiteboard

Strength

Back Squat

Back Squat

Set 1 (On the 0:00): 9 Reps @ 78%

Set 2 (On the 2:00): 7 Reps @ 85%

Set 3 (On the 4:00): 5 Reps @ 92%

Set 4 (On the 6:00): 3 Reps @ 97%

Set 5 (On the 8:00): 1 Rep @ 102%

Set 6 (On the 9:30): 1 Rep @ 104%

Set 7 (On the 11:00): 1 Rep @ 106%

Set 8 (On the 12:30): 1 Rep @ 108-109%

Set 9 (On the 14:00): 1 Rep @ 108-109%

STIMULUS

-Today is the 6th iteration of these Back Squat waves

-These percentages are based of your 5RM Back Squat

-Sets 1-4 are completed on the 2:00

-Sets 5-9 are completed on the 1:30

-On the final two sets, base your load by feel inside the range

-Next week, in our last week of “Grunt Work”, we’ll be re-testing

Metcon

Spice Girl (Time)

For Time:

21 Power Snatches (95/65)

5 Rounds of “Cindy”

21 Overhead Squats (95/65)

5 Rounds of “Cindy”

21 Squat Snatches (95/65)
STIMULUS

GENERAL

-In this chipper workout, we’ll alternate between barbell movements and bodyweight movements

-This workout is designed to be light with a medium time domain, using weights and variations that allow us to always keep moving forward

-We expect this workout to take around 9-16 minutes to complete

CINDY

-One round of “Cindy” is 5 pull-ups, 10 push-ups, and 15 air squats

-Let’s choose variations here that allow for unbroken pull-ups and 1-2 sets for the push-ups within the workout

-You can also adjust the rep scheme to something like 3-6-9 if you are modifying volume

Strategy

BARBELL MOVEMENTS

-With a light barbell, look to chip away at medium-large sets on all three movements

-Aim to break-up the snatches more than the overhead squats, as the snatches come back to the ground on each rep anyways

-Hold on for larger sets on the overhead squats than you will on the snatches, ideally completing these in 1-2 sets

-Consider the following break-up options for the 21 repetitions:

1 Set: 21

2 Sets: 12-9

3 Sets: 7-7-7

4 Sets: 6-5-5-5

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

CINDY

-“Cindy” is designed in a way where we’re always alternating between movement patterns

-We go from an upper body pull, to an upper body push, to a lower body push

-Switching up these muscle groups with each movement is a nice incentive to work through larger sets

-The upper body movements will likely provide a bigger challenge than the air squats

-If you need more time to “recharge” before getting back to the pull-ups and push-ups, simply slow down your cycle time on the air squats

-Move at a speed through the 15 reps that allows you to minimize the number of sets you need to complete the upper body movements

CrossFit Evergreen – CrossFit

“Discipline is choosing between what you want now, and what you want most.” — Abraham Lincoln

The desire to seek immediate gratification can be our mortal enemy. It drives us towards the comfortable choice. The safer option, or the compromise.

What we lack in those weak moments is discipline. Discipline is the willingness to stick to goals we set out to do. Emotions and conditions can tempt to sway us, where our discipline can see the temptations for what they are, and make the right decision.

This skill, as it truly is one that we can practice, has been linked many times over to being a critical component of success.

What our emotions drive us towards today, may very well be directly against what we want in the long run. So we must question them. Stacked side by side, here we need to choose. Which one do we want more? There can only be one.

View Public Whiteboard

Metcon

gooDTime (Time)

5 Rounds:

15/12 Calorie Row or 200 Meter Run

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

Barbell: 155/105
STIMULUS

GENERAL

-Today’s workouts combines the row erg with rounds of the hero workout “DT”

BARBELL

-Let’s choose a moderate barbell weight that allows you to complete the hang power cleans in 2 sets and push jerks in 1 sets within the workout

Strategy

DEADLIFTS

-The deadlifts are the movement we want to break the most of any barbell movement, as they are the easier to break

-Split up the 12 reps in a way that allows you to thrive through the more difficult hang power clean and push jerks

-You can leave one final rep at the end of the deadlifts to allow for an efficient transition to the start of the hang power cleans

-Consider the following options:

11-1

6-5-1

4-4-3-1

Run/Row

-When rowing for calories, we are rewarded for a higher power output

-Let’s aim to move at a moderate pace knowing we are going to chip away at smaller sets of deadlifts after

Midline

10-8-6-4-2:

Strict Pull-ups

Strict Toes to Bar

2-4-6-8-10:

Strict Handstand Push-ups

Reverse Crunches

Metcon (No Measure)

10-8-6-4-2:

Strict Pull-ups

Strict Toes to Bar

Into…

2-4-6-8-10:

Strict Handstand Push-ups

Reverse Crunches

CrossFit Evergreen – CrossFit

“The only person you are destined to become is the person you decide to be.” Ralph Waldo Emerson

Fate puts opportunity in front of us.
Destiny is the result of what we choose to do with it.

In turn, destiny is a choice. Not some predetermined thing of fairy tales and lore. We can sit and allow destiny to happen to us, or we can choose to have destiny happen for us.

Don’t wait to be chosen… instead choose.
Decisions = Destiny.

View Public Whiteboard

Strength

Metcon (No Measure)

3 Giant Sets:

9 Single Arm & Leg Dumbbell Romanian Deadlifts (Each Side)

15 Double Dumbbell Bench Press

21 Banded Pull Throughs

Rest 2 Minutes Between Sets
-“Giant Sets” are big supersets where you move right from one movement to the next while prioritizing quality over speed

-We’ll rotate through 3 movements in today’s Body Armor piece

-You can build in weight/resistance over the 3 sets, or stay the same across

-Choose challenging weights, but loads that allow you to complete each movement without stopping

-Rest 2 minutes between sets to preserve quality movement

Metcon

Power Wash (2 Rounds for time)

Every 10 Minutes x 2 Rounds:

1,000/800 Meter Row

30 Dumbbell Power Snatches (50/35)

50 Wallballs (20/14)
STIMULUS

GENERAL

-In this 2-round workout, a round starts every 10 minutes (0:00 & 10:00)

-In the first round, you’ll complete the three movements and rest with whatever time remains until the 10:00 on the clock

-For Example: If round 1 takes you 8 minutes to complete, you’ll have 2 minutes to rest until round 2

-Score each round for time

-We expect rounds to take between 6:30 – 8:30 to complete

-To ensure we have some rest built, cap your first round at 9 minutes

WALLBALLS

-Choose a wallball weight that allows you to complete at least 10 reps at a time within the workout

Strategy

ROW

-The row is important, but not as important as the weighted movements

-With 2 rounds that last between 6:30-8:30, let’s row at a pace that is around 5 seconds slower than your 2k pace per 500

WALLBALLS

-Knowing there rest following the wallballs, let’s try to hold on for bigger chunks if possible

-Consider the following break-up options:

1 Set: 50

2 Sets: 25-25 or 30-20

3 Sets: 25-15-10

4 Sets: 15-15-10-10

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

CrossFit Evergreen – CrossFit

“We’re so busy watching out for what’s just ahead of us that we don’t take time to enjoy where we are.” – Bill Watterson

“Satisfied” feels like a dangerous word.

As competitors, we’re always striving for betterment. Through an everlasting hunger to improve, we wake each day looking to press forward. Although a phenomenal quality, this can be a double-edged sword.

We can fall into the trap of telling ourselves, “I’ll be happy when”. I’ll be happy when I make this PR, get that job, or buy that home. Yet, the finish line always moves. As soon as we do reach that PR, we’re immediately turning to thinking about the next.

The call to action is to appreciate where we are today. To reflect not just on the “to improves”, but to reflect on the positives. The accomplishments. To be proud of where we’ve come from, and where we’re about to go.

View Public Whiteboard

Metcon

Metcon (Time)

21-15-9 (3 Minute Cap)

Air Squats

Push ups
-Focus on finishing the workout within the time cap

-Scale the movements to make this possible

Metcon (Time)

10 Rounds For Time:

20/15 Calorie Row OR 200 Meter Run

After Each Round: 30 Second Front Plank