CrossFit Evergreen – CrossFit

“Trade your expectation for appreciation, and the world changes around you” – Tony Robbins

Routines and habits become part of the norm. Morning coffee, listening to the radio, the drive to the field taking the kids to practice. We appreciate healthy habits, and let’s continue to reinforce them. There is however much to be said about taking a pause to our routine, to appreciate the fortune in our lives. The absolute abundance we are so lucky to have.

In a world where comforts are the “norm”, we want to consciously remind ourselves how good our lives are.
The thought of losing those precious parts of our day is a sobering one. But despite it being a morbid thought, we will. There will be a final cup of morning coffee for us. There will be the last chance for us to listen to the radio. And if we are lucky enough to have kids, there will be a last time we *get* to wait in traffic as we drive them to soccer practice.

As Tony Robbins quotes, “if we can remove expectations from the norm, and replace them with a sense of gratitude, our entire world changes.”

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Metcon

Venti (AMRAP – Rounds and Reps)

AMRAP 20:

20 Wallballs (20/14)

20 Alternating Single Arm Power Snatches (50/35)

20 Box Jumps (24″/20″)

20 Single Arm Dumbbell Push Presses (50/35)

20/15 Calorie Row
STIMULUS

General:

-20’s across the board for this longer conditioning piece

-Over the 20 minutes, we can expect to complete around 3-4+ rounds

Wallballs:

-Choose a weight that you could complete 30+ reps unbroken when fresh

-Men: 10ft. Target

-Women: 9ft. Target

Dumbbell Movements:

-Use one dumbbell weight for for both movements

-This should be a weight that you could complete 30+ alternating snatches unbroken when fresh

-Single Arm Power Snatches: Alternate Arms Every Rep

-Single Arm Push Presses: Alternate Arms Every 5 Reps

Box Jumps:

-Stand to full extension at the top of each rep

STRATEGY

Weighted Movements:

-The weighted movements are the first priority of today’s strategy

-With similar muscles used on all the weighted movements, there will be some interference between the three

-Think about how you’d break these up in the 2nd or 3rd round and try to hold that from the very beginning

-An easy place to break if you need to is right at the 10-rep mark on each movement

-2 sets of 10 can be a lot easier to sustain over a full workout than unbroken sets of 20

Non-Weighted Movements:

-The row and box jumps are the non-weighted movements in this workout

-Let’s find a moderate speed here that allows you to thrive on the weighted movement that follows

Ideally this is a speed that enables you to rest as little as possible on the weighted movements

-At the end of the day, it’s all about moving for as much of the 20 minutes as you can

Midline

5 Sets, Not For Time:

10-15 GHD Sit-ups

50′ Front Rack Double Kettlebell or DB Carry

STIMULUS

-Alternating between two midline movements, with a focus on quality over speed

-There is the option to increase weights on the Front Rack Carries or stay at the same load across

-Choose a weight that allows for unbroken 50 foot segments

-Try to keep the knuckles and elbows close while maintaining a vertical torso during the Front Rack Carry

CrossFit Evergreen – CrossFit

“To succeed in life, you need three things: a wishbone, a backbone and a funnybone.” – Reba McEntire

As we start our day, let’s think about these three.

Wishbone – Nothing is too great, or out of reach. Faith and doubt are both self-fulling prophecies.

Backbone – The unbreakable will to give our best, regardless of the circumstances. Through the lens of the growth-mindset, every outcome is an opportunity to become better.

Funnybone – We do life for one reason: to enjoy it. If we aren’t enjoying what we’re doing, we need to find something else. As Oscar Wilde writes, “Life is too short to take things seriously.” Let’s enjoy the ride.

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Skill

Metcon (No Measure)

5 Rounds:

2:30 of 10M Shuttle Run

Choice From One of the Below

Option 1:

1 Strict Ring Muscle-up

3 Kipping Ring Muscle-ups

5 Strict Ring Dips

Option 2:

40-50% Max Ring Muscle-ups

Option 3:

4 Pull-ups

3 Toes to Bar

2 Chest to Bar Pull-up

1 Bar Muscle-up

SUBS

Strict Ring Muscle-up:

-Banded Strict Ring Muscle-up Drill: Video

-Ring Muscle-ups

-Jumping Ring Muscle-up

-Reduce Percentages

Strict Ring Dips:

-Banded Ring Dips

-Chest to Bar Pull-ups

-Reduce Reps

Pull-ups:

-Reduce Reps

-Banded Pull-ups

Toes to Bar:

-Reduce Reps

-Knees to Elbow / Chest / Waist

Bar Muscle-ups:

-Banded Bar Muscle-ups

-Jumping Bar Muscle-ups

Metcon

Swole Cycle (AMRAP – Reps)

8 Rounds:

20 Seconds On

10 Seconds Off

——————-

-Strict Pull-ups

-10M Shuttle Run

-Strict Handstand Push-ups

-10M Shuttle Run

SUBS

Strict Pull-ups:

-Banded Strict Pull-ups

Strict Handstand Push-ups:

-Handstand Push-ups with Feet on Box

-Double Dumbbell Strict Press
STIMULUS

-“Swole Cycle” is a repeat workout from 8.13.2019

-The strict movements are the focus of this 4-station tabata workout

-You’ll complete all 8 rounds at the strict pull-ups before moving to the 8 rounds of the shuttle run, and so on…

-Your score at the end of the 16 minutes is the total reps completed during your work stations

-Choose strict pull-up and strict handstand push-up variations that allows you to complete at least 3-5 reps during each of the the 20 second windows

STRATEGY

STRICT MOVEMENTS:

-On the strict movements, try to move for as much of the work window as possible without hitting a wall early on

-It’s helpful to envision what number you’ll be performing in the 5th or 6th interval and try to hold that across all rounds

-For Example: If you see yourself getting 5 reps in the 20 second window of round 5, see if you can hold 5 reps across from the first round

-With short work and rest windows, you can expect to sneak in 1-2 quick sets within the 20 seconds

CrossFit Evergreen – CrossFit

“How much do you care about getting better?”

Sounds like a silly question, but most don’t think about this.

When we are truly care about getting better, our view on things change. We see events as a means to grow… truly chances to improve ourselves. The opposite is when we view everything as a test.

When we find ourselves comparing against others, stuck on the thought of viewing “X” as a measuring stick against our goals, remind ourselves of this question. How much do we care about getting better?

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Strength

Back Squat

Back Squat

Set #1 (On the 0:00) – 9 Reps @ 76%

Set #2 (On the 2:00)- 7 Reps @ 83%

Set #3 (On the 4:00) – 5 Reps @ 90%

Set #4 (On the 6:00) – 3 Reps @ 95%

Set #5 (On the 8:00) – 1 Rep @ 100%

Set #6 (On the 9:00) – 1 Rep @ 102%

Set #7 (On the 10:00) – 1 Rep @ 104%

Set #8 (On the 11:00) – 1 Rep @ 104%

Set #9 (On the 12:00) – 1 Rep @ 104%

Set #10 (On the 13:00) – 1 Rep @ 104%

Set #11 (On the 14:00) – 1 Rep @ 104%

Percentages Based On 5RM Back Squat

Sets 1-4 Completed “On the 2:00”

Sets 5-11 Completed “On the 1:00”

STIMULUS

-Week #2 in our progression.

-Last week, we climbed towards a heavy single. Our average percentage point of the five heavy singles was 104%. Today, we’re after volume, versus absolute. Aiming for five singles at 104%.

-Working off a running clock for this piece

-Sets 1-4 Completed “On the 2:00”

-Sets 5-11 Completed “On the 1:00”

Metcon

Underrated (AMRAP – Reps)

AMRAP 9:

30 Double Unders

1 Hang Squat Clean (135/95)

30 Double Unders

2 Hang Squat Cleans (135/95)

30 Double Unders

3 Hang Squat Cleans (135/95)

…

Climb By 1 Rep Each Round

SUBS

DOUBLE UNDERS

-Reduce Reps

-45 Single Unders (1.5x)

-30 Seconds of Practice
STIMULUS

-Over the 9 minutes of work, the hang squat clean reps climb by 1 every round

-The double under reps will remain the same throughout the workout

-Let’s choose a double under variation or rep number that can ideally be completed in 1 set each round

-The hang squat cleans should be performed at a weight that you could cycle for around 12-15 reps unbroken when fresh

-The score for this workout is total reps completed at the end of the 9 minutes *including double unders

STRATEGY

General:

-It’s the work that can’t be seen in the workout description that truly counts in this workout

-The opening 3 rounds essentially serve as a buy-in for what’s to come later

-The challenge comes as the hang squat clean reps start to climb higher and the double under volume piles up

-Move at a smooth pace early on that you see yourself holding 6+ minutes into this workout

Hang Squat Cleans:

-Once the barbell starts to approach a number that you consider challenging, think about getting to smaller checkpoints within the bigger set

-These checkpoints can help you to start the next movement more quickly than if you were thinking about having to complete a large set

-For Example:

-In the set of 8, just think about getting 4 reps done

-If you’re feeling good at 4, see if you can finish out the full set

-If you need a quick break, you’re already halfway done

Double Unders:

-Setting the rope down neatly after each set can also allow for efficient transitions and minimize wasted time during this short workout

-With a lot of transitions back and forth, time spent untangling the rope can add up fast

CrossFit Evergreen – CrossFit

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Chests R Us (AMRAP – Reps)

0:00 – 5:00

Buy-in: 100 partner wall ball sit ups 20/14 (alternating)

5:00 – 20:00

1st 50 reps: 95/65

2nd 50 reps: 115/80

3rd 50 reps: 135/95

4th 50 reps: 155/105

Any remaining time: 185/125

CrossFit Evergreen – CrossFit

“I would rather die of passion than boredom.” – Vincent Van Gogh

There are times in our lives, whether it be during training, at work, or at home, where we question the choices we’ve made. They arrive shortly after we make an important decision. A form of “buyers remorse”, where we wonder if we’re on the right path. As humans, that’s what is safe to us, and we seek it out… knowing with certainty, in uncertain times, that we’re on the best path forward.

But… do we really?

Think back to a moment of uncertainty. Think of the first day we first talked to our significant other. The first time we went on a roller coaster ride. The first time we walked into a CrossFit gym.

Uncertainty makes us feel alive. Those moments are etched into us forever, and are some of our fondest memories. If everything was known, expected, and pre-determined, life would be so horribly boring. It wouldn’t be a life at all. Where others may run from uncertainty, let’s embrace it for what it is, and create the life of memories we’ll look back on with pride.

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Strength

Front Squat

On the 2:00 x 5 Sets:

1 “One and One Quarter” Front Squat

1 Front Squat

Set 1: 50% 1RM Front Squat

Set 2: 55% 1RM Front Squat

Sets 3-5: 60% 1RM Front Squat

STIMULUS

-Rounds begin every 2 minutes (0-2-4-6-8)

-Each complex includes a “one and one quarter” front squat plus a regular front squat

-The “one and one quarter front squat” is designed to strengthen the bottom most part of the squat

-In the “one and one quarter squat”, you’ll squat to full depth, stand to just above parallel, and then return to the bottom before standing to full extension

Metcon

Man on Fire (Time)

For Time:

5 Rounds:

2 Ring Muscle-ups

4 Kipping Handstand Push-ups

8 Kettlebell Swings (70/53)

Then 100 Double Unders

4 Rounds:

2 Ring Muscle-ups

4 Kipping Handstand Push-ups

8 Kettlebell Swings (70/53)

Then 100 Double Unders

3 Rounds:

2 Ring Muscle-ups

4 Kipping Handstand Push-ups

8 Kettlebell Swings (70/53)

Then 100 Double Unders

2 Rounds:

2 Ring Muscle-ups

4 Kipping Handstand Push-ups

8 Kettlebell Swings (70/53)

Then 100 Double Unders

1 Round:

2 Ring Muscle-ups

4 Kipping Handstand Push-ups

8 Kettlebell Swings (70/53)

SUBS

Ring Muscle-ups:

-Reduce Reps

-Strict Banded C2B Pull-ups

-4 Pull-ups

Handstand Push-ups:

-Reduce Reps

-Feet on Box

-Double Dumbbell Push Press

Double Unders:

-Reduce Reps

-150 Single Unders

-2 Minutes of Practice
STIMULUS

-In this longer conditioning piece, we’ll pair rounds of the Hero Workout “Nate” with Double Unders

-You’ll complete all 5 rounds of “Nate” before moving on to the double unders and so on…

-Let’s choose rep numbers or variations on the gymnastics movements that allow for unbroken sets across the board

-The kettlebell swings go all the way overhead and should be performed with a weight that allows for unbroken sets

-Choose a double under rep number or variation that you can complete in less than 2 minutes

STRATEGY

-The rep numbers on a round of “Nate” are designed to be fairly small and manageable

-It’s the collective number of reps that creates the challenge

-However, these shorter rounds allow us to maintain a higher intensity than larger sets would because we’re constantly switching movements

-Let’s aim for unbroken sets on the ring muscle-ups and handstand push-ups if possible

-The best places to rest, in order to maintain these unbroken sets of 2 and 4, are either between movements or halfway through the kettlebell swings

-The kettlebell swings are the least technical of all 3 movements, so breaking here if you need to can help you catch your breath and stay under control for the more technical movements

-With 400 double unders total, think about how you’ll be breaking these reps up in the last two rounds and approach it like that from the beginning

1 Set: 100

2 Sets: 50-50 or 60-40

**3 Sets: **40-30-30

4 Sets: 25-25-25-25

5 Sets: 20-20-20-20-20

CrossFit Evergreen – CrossFit

“You’ve got to get up every morning with determination if you’re going to go to bed with satisfaction.” — George Lorimer

“Win the morning, win the day” is something we’ve all heard once or twice before.

It’s less however about winning the morning, and more about establishing the right habits. The most successful in life routinely draw back to a core staple of set daily habits.

Give us a couple of the healthy habits you’ve established that you believe push you forward in the comments! It could be reading, journaling, “no phone hours”, or anything in between. Where consistency is king, discipline is freedom.

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Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

50 Mtn Climbers

21 AbMat Sit-ups

9 Burpees

Mobility

Spend 10-15 minutes rolling and stretching

and/or

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