CrossFit Evergreen – CrossFit

“Well done is better than well said.” – Benjamin Franklin

Talk is cheap.
Anyone can talk.
Only the few, choose to do.

There will be a point today where we will feel compelled to express our thoughts to someone. Maybe it’s how something could be done better.

Press pause in that moment. “Ductus Exemplo” is a Latin phrase that translates to: “Lead by Example”. Actions will always speak louder than any words.

WD > WS.

View Public Whiteboard

Metcon

Bergeron Beep Test (AMRAP – Rounds and Reps)

On the Minute For as Long as Possible:

7 Thrusters (75/55)

7 Pull-ups

7 Burpees

After 10 Rounds: Add (1) Rep to Each Movement Every Round Until Failure

(10 rd minimum scaled)

SUBS

PULL-UPS:

-Reduce Reps

-Banded Pull-ups

-Ring Rows

-Jumping Pull-ups
STIMULUS

GENERAL

-The “Bergeron Beep Test” is a CompTrain classic benchmark workout

-Every minute on the minute, you’ll complete 7 thrusters, 7 pull-ups, and 7 burpees

-If you’re able to complete 10 rounds, add one rep to each movement every round until you are no longer able to complete the work within the minute

-For Example:

Rounds 1-10: 7 Reps Each

Round 11: 8 Reps Each

Round 12: 9 Reps Each

Round 13: 10 Reps Each

…..

-Your score is total completed rounds and reps

-The goal is to choose weights, rep schemes, and movement variations that allow you to complete at least 10 rounds

BURPEES

-With this being a benchmark workout, let’s aim for quality burpees today

-Standards: Chest and thighs to floor, small jump to full extension, and clap overhead

Strategy

GENERAL

-The Beep Test isn’t about sprinting through rounds, rather finding a pace that you can sustain for 10+ rounds

-The goal of the first 10 rounds is to finish with some rest built in, but not too much

For Example:

-Sprinting through the 21 reps in 30 seconds will probably get your heart rate up more than you want it to

-Consider slowing your pace to finish these sets around 45 seconds, which gives you plenty of time to transition back to the barbell

-Your speed will have to increase once the reps start to increase after round 10

-Make sure your transition between movements are very short, as every second counts within these short windows

BURPEES

-The burpees are truly the pacer of the workout, and the only movement where we’re not holding onto something

-Early on, aim to complete smooth and controlled burpees

-Slowing down these reps a bit will help you thrive through the thrusters and the pull-ups

-As the reps increase or the time shrinks, we’ll have to pick up the burpee speed to successfully make it to the next round

Midline

3 Giant Sets:

10 Rower Pike Ups

30 Hollow Body Scissor Kicks

50′ Quadruped Crawl

HOLLOW BODY SCISSOR KICKS

-Count 1 rep when you both feet have had a chance to pass over the top

-You can also think of these as 60 total reps (30 Each Leg)

CrossFit Evergreen – CrossFit

“Culture eats strategy for breakfast.” – Peter Drucker

In business, this is ever important for leaders to fully understand. That the culture of a team is everything. Over any marketing plans, product launches… anything.

The same mindset is true for us as athletes.

We’ve all heard the line, “it’s not the size of the dog in the fight, but the size of the fight in the dog”. And we believe it to be true. The picture perfect strategy, executed half-heartedly, will always be beaten by the less-than-ideal strategy, but executed with full heart.

Our character is our back bone. During round 4 of “Kelly”, or the final minutes of an Open AMRAP, it will not be our “workout strategy” that we fall back to. It’s something deeper. Cultivate that, and everything else falls into place.

View Public Whiteboard

Skill

Metcon (AMRAP – Reps)

Ascending Ladder for 5 Minutes:

2 Strict Handstand Push-ups

2 Calorie Row

4 Strict Handstand Push-ups

4 Calorie Row

…

Continue to Add (2) Rep to Each Movement

Rest 2 Minutes

Ascending Ladder for 5 Minutes:

2 Kipping Deficit Handstand Push-ups (4″/3″)

2 Calorie Row

4 Kipping Deficit Handstand Push-ups (4″/3″)

4 Calorie Row

…

Continue to Add (2) Rep to Each Movement

SUBS

STRICT HANDSTAND PUSH-UPS

-Reduce Volume

-Box Handstand Push-ups

KIPPING DEFICIT HANDSTAND PUSH-UPS

-Reduce Volume

-Reduce Deficit

-No Deficit

-Box Handstand Push-ups
STIMULUS

-In this two part gymnastics skill piece, we’ll climb by 2 reps each round until the 5-minute cap is reached

-For part one, choose a variation that allows you to complete 10+ strict handstand push-ups when fresh

-For part two, choose a deficit that allows you to complete 10+ kipping handstand push-ups when fresh

-Put your hands on stacked plates to create these deficits

-To modify handstand push-up volume, simply climb by 1 rep instead of 2 each round

-Record total reps completed for each part

-Your score is the sum total of part 1 + part 2

Metcon

Six Flags (Weight)

Every 3:00 x 6 Rounds:

21/15 Calorie Row

30 Double Unders

3 Power Snatches

Build in Power Snatch Weight

SUBS

DOUBLE UNDERS

-Reduce Reps

-45 Single Unders

-30 Seconds of Practice
STIMULUS

GENERAL

-Rounds begin every 3 minutes in this 6-round interval piece (0:00 – 3:00 – 6:00 – 9:00 – 12:00 – 15:00)

-You’ll complete the three movements listed and rest until the start of the next 3-minute window

-Each round, you’ll build in power snatch weight

-Your score for the day is the heaviest set of 3 power snatches

-To ensure we have some rest built in, let’s cap these rounds at 2:30

ROW

-The bike row number should be something you can complete in right around a minute

Strategy

GENERAL

-While there is no score as far as our time goes for each round, we want to move with a purpose in order to complete these rounds in under 2:30

POWER SNATCHES

-At the lighter weights in the earlier rounds, you may be able to complete touch and go repetitions

-As the weights increase, the 3 reps will likely best be performed as quick singles

-Take this movement one round at a time, choosing the cycling option that allows you to move the weight most efficiently

CrossFit Evergreen – CrossFit

“If people knew how hard I worked to achieve my mastery, it wouldn’t seem so wonderful after all.” – Michelangelo

Written by someone recognized as one of the greatest artists of time.

“Natural born talent” is a myth. Movies portray it, sports news glamorizes… the “uncontrollable factor” that leads to such heights of achievement. Yet here he is, Michelangelo himself, expressing his backbone to success.

It’s easy to believe that we can’t control tomorrow. To believe that it is by chance. It’s far harder, to believe that it is within our capabilities. That there is another level of true grit and unrelenting effort we can choose to go. It’s realizing that the great Michaelangelo simply worked his ass off… and that we can too.

Greatness is never by chance. It is always by choice. The choice to do the work.

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 @ 106-107%

Set 8 (On the 12:30): 1 Rep @ 107-108%

Set 9 (On the 14:00): 1 Rep @ 107-108%

Set 10 (On the 15:30): 1 Rep @ 107-108%

MOVEMENT PREP

WARMUP SETS

6 Reps @ 53% of 5RM

5 Reps @ 59% of 5RM

4 Reps @ 65% of 5RM

3 Reps @ 71% of 5RM

2 Reps @ 78% of 5RM

Metcon

Overkill (Time)

21-15-9:

Double Dumbell Power Cleans (50’s/35’s)

Box Jump Overs (24″/20″)

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

Toes to Bar

SUBS

TOES TO BAR

Reduce Reps

Feet as High as Possible

Knees to Waist, Chest, or Elbows
STIMULUS

GENERAL

-We’ll complete familiar movements with some odd objects in today’s conditioning piece

-We expect this workout to take around 12-15 minutes to complete

TOES TO BAR

-Choose a toes to bar variation that you are capable of completing 21+ reps unbroken when fresh

-Modifications include reducing reps or choose a sub from the list further down the page

Strategy

DUMBBELL MOVEMENTS

-The dumbbell movements will likely feel pretty good the first round, but let’s aim to approach the round of 21’s in a way that allows you to crush the round of 15’s

-Decide beforehand how you want to break-up the round of 15 and let that fuel your decision on how to attack the round of 21’s

-For Example: If you want to get the round of 15 done in 2 sets, it may be helpful to complete the round of 21 in 2-3 sets

-Especially with the odd nature of the dumbbells, break up these movements before you have to grind out reps in the first two rounds

-Consider the following break-up options for each round

Set of 9

2 Sets: 5-4

3 Sets: 3-3-3 or 4-3-2

4 Sets: 3-2-2-2

CrossFit Evergreen – CrossFit

View Public Whiteboard

“Mountain Running Annie” (Time)

– 50 double unders (singles 100)

– 50 abmat sit ups

– 200m uphill run

– 40 double unders (singles 80)

– 40 abmat sit ups

– 200m uphill run

– 30 double unders (singles 60)

– 30 abmat sit ups

– 200m uphill run

– 20 double unders (singles 40)

– 20 abmat sit ups

– 200m uphill run

– 10 double unders (singles 20)

– 10 abmat sit ups

– 200m uphill run

CrossFit Evergreen – CrossFit

“A single death is a tragedy. A million deaths is a statistic.” – Joseph Stalin

A meaningful thought from the former dictator of the Soviet Union.

There is truth behind this statement that we can relate to. When we hear about the young girl who was hit by a car down the road, it breaks our heart. Yet the 300 that pass away in a train accident overseas doesn’t seem to have the same immediate effect. As human beings, we do not relate to the many. We relate to the one. We simply cannot connect on an emotional level to something without a specific human story.

The purpose of the quote above is not to shame us, but to bring perspective to something we can take into our daily lives: to treat every individual, as a true individual. Stereotypes are ever easy to adopt. But when we do, we write off individuals… as just another number. A “statistic”.

When we feel the desire to generalize, let’s choose the opposite path. Act for the one.

View Public Whiteboard

Metcon

4-Wheel Drive (AMRAP – Reps)

5 Rounds:

AMRAP 4:

21/15 Calorie Row

15 Burpees

Max 10 Meter Shuttle Runs

Rest 4 Minutes Between Rounds
STIMULUS

GENERAL

-In this high intensity interval piece, you’ll work for 4 minutes and then rest for 4 minutes

-With a lot of rest built in, we’re looking to bring the heat when it’s time to work

-Rounds begin on the 0:00 – 8:00 – 16:00 – 24:00 – 32:00

-Once you finish the row and burpees, you’ll complete as many 10 meter shuttle runs as you can in the time remaining

-Record total shuttle runs for each round, as your score is lowest number of the 5 rounds

10 METER SHUTTLE RUNS

-Set cones 10 meters apart for the shuttle runs, counting a rep every time 1 point of contact touches beyond the cone

-We want at least 1 minute for the shuttle runs, so reduce the volume or cap the row and burpees at 3 minutes for each round

Strategy

-With the score being the lowest shuttle run total of the 5 rounds, we’re aiming for intelligent intensity

-Come out at a strong pace from the beginning, but one that you see yourself being able to repeat in rounds 4 and 5 of the workout

-Here are examples of two hypothetical scoring situations:

Athlete 1: 20-18-16-14-12

Athlete 2: 17-16-16-15-16

-Athlete 1 came out fast, declined by 2 reps each round, had a range of 8 reps, and finished with a score of 12

-Athlete 2 was able to stay pretty consistent, had a range of 2 reps, and finished with a score of 15

-While both athletes finished with 80 total shuttle runs, athlete 2 trained at a more sustainable pace and finished with a better score

-Aim for the consistency and intensity of athlete 2 over the unsustainability of athlete 1

Front Squat

If Time Allows

7 Sets of 1:

5-Pause Front Squat

These percentages are based on your 1RM Front Squat

CrossFit Evergreen – CrossFit

“No one was ever wise by chance” – Seneca

Let’s pretend we have two individuals out hiking in the woods.

The first trips over a root, and after scrambling back to his feet, kicks the root in frustration and storms off. The second individual trips over the very same root as well, but has a different response. After gathering himself, he looks around, refreshing himself of the importance to scan the path ahead. He then moves on, now paying closer attention to the ground in front of him.

One took the effort to learn from it, one did not.
Wisdom isn’t by chance. It is by choice.

View Public Whiteboard

Metcon (No Measure)

6 Sets:

100′ Single Dumbbell Farmers Carry (Each Side)

50 Mtn Climbers

20 Second L-Hang

Fast Isabel (Time)

“Fast Isabel” (2 Minute Cap)

30 Snatches 75/55
record weights