CrossFit Evergreen – CrossFit

“If you fight for your limitations, you get to keep them.” – Jim Kwik

Our harshest critic is in between our ears.

We’ve all been there… telling ourselves we suck. That we’re simply not good enough. Too old, too young, not good looking enough, not smart enough.

Each time we tell ourselves these things, we add one more vote to become them. The mind has this incredible power to bring into this world whatever we fixate on.

Yet what can be the harshest critic, can be the most powerful ally. Let’s leverage those thoughts to our best advantage.

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Metcon

Biltmore (AMRAP – Rounds and Reps)

AMRAP 15:

30/21 Calorie Row

30 Box Jump Overs (24″”/20″”)

30 Power Cleans (115/85)
STIMULUS

GENERAL

-In this triplet AMRAP workout, we’re looking for a steady effort over the 15 minutes of work

-You can expect to complete somewhere in 2+ to 3+ round range

POWER CLEANS

-The power clean is the station that will get broken up

-It’s likely not a matter of if, but how to partition the 30 reps

-Let’s choose a break-up strategy that keeps your rest between sets to 10 seconds or less

-Consider the following options:

2 Sets: 20-10 or 15-15

3 Sets: 10-10-10 or 12-10-8

4 Sets: 8-8-7-7

5 Sets: 6’s

6 Sets: 5’s

Midline

3 Giant Sets:

-30 second Hollow Hold

-16 L-Hang Flutter Kicks

-32 Weighted Abmat Sit-ups

Rest as Needed Between Sets

CrossFit Evergreen – CrossFit

“I want to see it, before I believe it.”

We are visually oriented people.
We seem to trust our eyes more than our other senses.

It’s why we call our ultimate direction our “vision”. It’s why in the middle of the night, if we think we hear something, we want to take a look before we feel safe enough to fall back asleep. We can hear news through the grapevine, but we doubt it until we see it.

Recognizing this, we can leverage it to our advantage. Many of us will agree that there is power to writing down our goals, and this is why. We begin to believe it that much more. It feels that much more real.

Write down our vision. Write down our goals. Write down anything that is important, not because it’s a mundane task… but because we need to see it, before we believe it.

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Strength

Strict Handstand Push-Ups

HSPU with no added assistance from a kip.
On the 1:30 x 5 Sets:

1 Set of Strict Handstand Push-ups

STIMULUS

-This Strict Handstand Push-up piece is a repeat from last week

-The goal of today is to best lest week’s effort

-As a reminder, let’s pick a number of unbroken strict handstand push-ups that you think you can sustain for 5 rounds

-For Example: It might be you goal to hold 5 sets of 9 across the board

-The goal is consistency across rounds here, as the score is the lowest of the 5 rounds

-Rounds begin every 90 seconds (0:00 – 1:30 – 3:00 – 4:30 – 6:00)

-You can expect to have about a minute of rest between each set of strict handstand push-ups

-Choose a variation that allows you to complete at least 5 reps per set

Metcon

Black Rose (5 Rounds for weight)

On the 4:00 x 5 Rounds:

50 Double Unders

5 Bar Muscle-ups

5 Power Snatches

SUBS

Bar Muscle-ups:

-Reduce Reps

-Jumping Bar Muscle-ups

-C2B Pull-Ups

-1 Minute of Practice

Double Unders:

-Reduce Reps

-75 Single Unders (1.5x)

-1 Minute of Practice
STIMULUS

-In the interval conditioning piece, a new rounds starts every 4 minutes

-You’ll complete the 3 listed movements and rest whatever time remains in the 4-minute window

-Rounds begin on the 0:00 – 4:00 – 8:00 – 12:00 – 16:00

-We want rest built in to help preserve intensity, so cap these rounds at 3 minutes to allow for at least 1 minute of rest

-There is no time component to today’s workout, as your score is the heaviest set of 5 power snatches

-However, these short windows are there to encourage you to move with a sense of urgency through these 3 movements

STRATEGY

-The built in rest gives us the opportunity to push through big sets at each movement

-Try to string together the double unders and bar muscle-ups in as few sets as possible

-Picking the right rep number or variation plays a huge role in being able to do this

-While the snatches do not have to be completed as touch and go sets, see if you can string together some reps in the first couple rounds

-As the weight climbs, these will likely best be completed as single repetitions

CrossFit Evergreen – CrossFit

“Don’t tell me who you are. Tell me what you are.”

When we are asked “who” we are, we default to our past. We define ourselves by our resumes. Although our past may give us insight of where we’ve been, it cannot be what defines us… for it’s the past.

When the question however asks “what” we are, we tend to give a different answer. We describe who we *really* are. It’s one of character, values and beliefs.

Will we be defined by who we’ve been in the past, or by what we stand for today? Let character be our loudest statement.

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Strength

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 9:00): 1 Rep @ 104%

Set 7 (On the 10:00): 1 Rep @ 106-107%

Set 8 (On the 11:00): 1 Rep @ 106-107%

Set 9 (On the 12:00): 1 Rep @ 106-107%

Set 10 (On the 13:00): 1 Rep @ 106-107%

Set 11 (On the 14:00): 1 Rep @ 106-107%

STIMULUS

-Today is the 4th iteration of these Back Squat waves

I-ncreasing loads from last week, while maintaining the same exact rep scheme

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

-Sets 5-11 are completed on the 1:00

-On sets 7-11, it’s your choice inside the range of 106-107%, based on how last week’s session went

-Small increases each week add up quickly

-The percentages here are based of your 5RM Back Squat

Metcon

Black and Tan (Time)

(22 Minute Cap)

3 Rounds:

9 Front Squats (95/65)

7 Toes to Bar

5 Lateral Barbell Burpees

30/21 Calorie Row

3 Rounds:

9 Front Squats (95/65)

7 Toes to Bar

5 Lateral Barbell Burpees

30/21 Calorie Row

3 Rounds:

9 Front Squats (95/65)

7 Toes to Bar

5 Lateral Barbell Burpees

SUBS

TOES TO BAR

-Reduce Reps

-Feet as High as Possible

-Knees to Elbows / Chest / Waist
STIMULUS

-In today’s conditioning piece, you’ll complete all three rounds of 9-7-5 before moving on to the rower for the 30/21 calories

-We expect the workout to take around 15-22 minutes to complete

Stimulus

FRONT SQUAT

-The barbell in this workout comes from the floor

-The weight is intended to be very light – something you will likely complete unbroken every time

-You can squat clean the first rep if you’d like

LATERAL BARBELL BURPEES

-There is no need to stand to full extension when jumping over the bar

-You can step or jump out of the burpee, but must jump with two feet over the bar

Strategy

LATERAL BARBELL BURPEES

-The burpees are the key to maintaining consistent round times in today’s workout

-We can approach this station as somewhat of a “”reload”” for the toes to bar and the front squats

-Slowing this station down to a steady pace can help you hold of for larger sets of gymnastics and weighlifting

-Find a speed here that allows you to thrive through the other movements

ROW

-The row is essentially an extension of the burpees

-Find a speed here that allows you to maintain your pace and break-up strategy on the front squats and toes to bar in the 3 rounds that follow

CrossFit Evergreen – CrossFit

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Ethan Suplee Special (Time)

4 sets for time:

(Superset each combination)

– 12 reps db flye to

– 10 reps db bench press to

– 10 reps db reverse grip bench press

– 25 V-ups

– 12 reps db “cable scoop” to

– 10 reps double db OH tri extension to

– 10 double db skull crushers

– 50 flutter kicks

– 12 db pullover to

– 12 db french press

Pick your own weights based on the movements and your current ability. We can record the weight in the comments if you so desire.
Ethan Supplee is an actor who played roles in many films including the overweight player in “Remember the Titans”. Ethan weighed well over 530 lbs in these films. He decided to get healthy and at the time of the video weighed 260 fit lbs. He lost his weight by going into calorie deficit and lifting heavy weights (relative term).

CrossFit Evergreen – CrossFit

“The purpose of pain is to move us in action, not to make us suffer.” – Tony Robbins

Pain gets a bad rap.
Not in our world.

Pain is a purely a temporary feeling… where suffering is a state of mind.

As Tony Robbins puts it, it’s purpose is to move us forward. It’s leverage. An advantage, and a very powerful one at that. Few things in the world can get a human being to move faster than pain. It’s our body and mind telling us to go.

Pain is mandatory.
Suffering is optional.

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Strength

Front Squat

On the 1:30 x 7 Sets

Set 1 (On the 0:00): 3 Reps @ 77%

Set 2 (On the 1:30): 1 Rep @ 82%

Set 3 (On the 3:00): 3 Reps @ 77%

Set 4 (On the 4:30): 1 Rep @ 85%

Set 5 (On the 6:00): 3 Reps @ 77%

Set 6 (On the 7:30): 1 Rep @ 88%

Set 7 (On the 9:00): 12 Reps @ 62%

STIMULUS

-This week, we climb by 2% across all lifts over last week

-The percentages will stay at 77% for each set of 3

-The percentages will climb by 3% on each set of 1 (82-88%)

-We’ll finish out the session with a 12-rep drop set at 62%

-Sets begin every 90 seconds (0:00 – 1:30 – 3:00 – 4:30 – 6:00 – 7:30 – 9:00)

-These percentages based on your 1RM Front Squat

Metcon

Wise Men (3 Rounds for reps)

AMRAP 3:

Max Rounds of Macho Man (135/95)

Rest 3 Minutes

AMRAP 3:

Max Rounds of Macho Man (155/105)

Rest 3 Minutes

AMRAP 3:

Max Rounds of Macho Man (185/135)

MACHO MAN

1 “Macho Man” complex is:

3 Power Cleans

3 Front Squats

3 Push Jerks
STIMULUS

GENERAL

-“Wise Men” is a CompTrain Benchmark workout that was last completed on July 27, 2018

-You’ll work through max rounds of the “Macho Man” complex in three minute windows

-With 3 minutes of rest built in, we’re looking to push hard during these work intervals

-Your score in each AMRAP 3 is the total completed rounds and reps

MACHO MAN

-The weights will slightly increase with each round

-Let’s choose our barbell weights based off the following recommendations:

-1st Round: Lighter weight that you see yourself being able to complete around 6+ rounds (1 Round Every :30 Seconds)

-2nd Round: Moderate weight that you see yourself being able to complete around 4+ rounds (1 Round Every :45 Seconds)

-3rd Round: Moderately Heavy weight that you see yourself being able to complete around 3+ rounds (1 Round Every Minute)

Strategy

-The Power Cleans are the pacer of the “Macho Man” complex

-Approach the Power Cleans in a way that allows you to go big on the Front Squat and Push Jerks

-On the opening bar, you may be able to string together unbroken sets on all 3 movements

-A common strategy as the weights increase is to go with singles on the 3 Power Cleans and unbroken through the Front Squats and Push Jerks

-At the heavier weights, the pace between Power Clean reps should likely be slower than at the lighter weights to allow for big sets on the Squats and Jerks

-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

CrossFit Evergreen – CrossFit

“There will never be a better you, than you.”

There is a lot to be said about authenticity.
The first definition inside Merriam-Webster reads, “worthy of acceptance or belief.”
If there’s one sure way to find failure in something, it’s through not being ourselves. It just doesn’t pan out in the long run. While we always remain a student, the harm lies when we blur the lines between emulating the traits of our mentors… with trying to actually be them.

Our mentors do not wish for us to follow in their footsteps.
Our mentors wish for us to go further. To blaze the path further than before.

We have incredible leaders to guide us. But it is now on us to push even further. And there’s no one suited better for that, than you.

What makes you, you? Comment below.

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Strength

Bench Press (5×3 (Two weight changes allowed))

Metcon

Metcon (AMRAP – Reps)

30 Minutes of Single Unders

Every 5 Minutes:

5 Strict Pull-ups

10 Push-ups

15 Russian Kettlebell Swings (53/35)

Score is the total number of jump ropes completed

Consider the following variations for the upper body movements

Push-ups:

Reduce Reps

Hands on Box or Bench

Knee Push-ups

Strict Pull-ups:

Reduce Reps

Banded Strict Pull-ups

Ring Rows
-The workout begins on the jump ropes

-Every 5 minutes, you’ll stop and complete 1 round of 5-10-15

-Choose variations that allow you to complete each movement unbroken

-Rounds begin on the 5:00 – 10:00 – 15:00 – 20:00 – 25:00

Mobility

Upper Body:

1. Puppy Pose: 1 Minute

2. Shoulder to Floor: 1 Minute

3. Wrist Stretches: 1 Minute

Lower Body:

1. Couch Stretch: 2 Minutes Each Side

2. Pigeon Pose: 2 Minutes Each Side

3. Butterfly: 90 Seconds

4. Pike: 1 Minute

5. Straddle: 1 Minute

6. Kneeling Split: 1 Minute