CrossFit Evergreen – CrossFit

“Stay committed to your decisions, but stay flexible to your approach.” – Tony Robbins

We can’t always see what is ahead on the windy road.
We don’t know if there will be a lightning storm, a massive oak tree blocking us, or maybe it’s road construction pushing a lengthy detour. All of which can cause a change in our planned arrival time.

Direction without flexibility is a recipe for disaster, like trying to force a path that may not be possible. Yet flexibility without direction is just as harmful, living like a leaf blowing in the wind.

It’s not a matter of if, but when, we hit the roadblock and will need to adjust our route. But the destination does not change. Dedicated to the “what” we’re after, but flexible in the how.

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Metcon

Arm & Hammer (Time)

For Time:

Buy-In: 15 Clusters (135/95)

3 Rounds:

21/15 Calorie Row

15 Chest to Bar Pull-ups

Cash-Out: 15 Clusters (135/95)
STIMULUS

-The barbell serves as the buy-in and cash-out to the 3 main sets of bike and chest to bar pull-ups

-You’ll complete all 15 Clusters, then the 3 rounds, then 15 more Clusters to finish out the workout

STRATEGY

-The Clusters to start and finish the workout are best performed as quick singles

-Singles are likely the most sustainable option

-If you had to choose, we’d rather have the cash-out be faster than the buy-in

-Today is a good day to try to bite off bigger sets than you normally would on the pull-up bar

-If you feel like you’re going to need some extra time for the arms to come back, slow down the bike a little

-Although we’re aiming for bigger sets than usual, let’s try to maintain similar sets across the 3 rounds

-Consider the following options for the chest to bar pull-ups:

1 Set: 15

2 Sets: 10-5, 9-6, or 8-7

3 Sets: 5-5-5 or 6-5-4

Midline

3 Giant Sets:

7 Renegade Rows

Max Effort L-Hang

STIMULUS

-A “Giant Set” means that you’ll move with a purpose from one movement to the next while prioritizing quality over speed

-1 Renegade Row = 1 Push-up + 1 Right Arm Row + 1 Left Arm Row

-Choose dumbbell weights for the Renegade Rows that are challenging, but that allow for the 7 reps to be completed without stopping

-You can increase loads every round or stay at the same challenging load across

-After the 7 Renegade Rows, you’ll hold unbroken as long as you can while locked out in an L-Hang on the bar

-Elevating to the bar allows the legs to drop more than parallettes, but aim to keep the body in an “L-Shape” for as long as possible

-Choose a variation that allows you to get at least 15 seconds at at time

-If needed, bend the knees up to the chest to make the movement a little easier

CrossFit Evergreen – CrossFit

“Roses that are left unpruned can become a tangled mess of old and new canes, all competing for air and light.” – Elizabeth Roth

As the rose bush grows, it creates more buds that it can maintain. It doesn’t grow like a tree, as it’s physical size is limited, but the buds keep on coming. And if we don’t trim the buds down… the whole bush can exhaust itself and die.

Ideas are like rose buds. They constantly need to be “pruned” or trimmed. If we don’t trim our ideas, just like the rose bush, we can overwhelm ourselves.

Growth ideas are natural and it’s completely normal (and a very good thing) for new ones to come on a daily basis. But if we want to reach our full potential, it will require the pruning, trimming, and critical look on what needs to stay… and what needs to go.

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Metcon (Time)

Strict Handstand Push-ups (On the 0:00…)

For Time:

50 Strict Handstand Push-ups

5 Minute Time Cap

SUBS

-Reduce Reps

-Max Reps in 5 Minutes

-Double Dumbbell Strict Press

-Feet on Box (Reduces Weight Being Pressed)
STIMULUS

-Setting a baseline for strict handstand push-ups to start the day

-The first three pieces today are all to be performed on a running clock

-We have from the 0:00 – 5:00 for the strict handstand push-ups, giving us at least 2 minutes of rest before testing a max set of strict pull-ups on the 7:00

-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

Strict Pull-Up

Strict Pull-Ups (On the 7:00…)

1 Set:

Max Unbroken Strict Pull-ups

SUBS

-Banded Strict Pull-up

Bubbles (Time)

“Bubbles”

AMRAP 12:

8 Barbell Facing Burpees

25 Double Unders
(On the 10:00…)

STRATEGY

-This workout is all about finding a way to keep moving across the 12 minutes of work

-The way we stay moving as much as possible is by establishing a pace on the bar facing burpees that allows for as few sets as possible on the rope

-If you know double unders are going to be a tough movement, slow down the burpees

-For big picture pacing help, imagine doing bar facing burpees for 7 minutes straight

-That is likely the speed we’re trying to hold from the very beginning

-As far as efficiency goes, setting the rope neatly on the ground after each set of double unders makes for a much smoother transition

-Also, whenever you finish a movement, make it your goal to just start the next station

-Just drop down into the first burpee and just pick up the handles of the rope

-These immediate transitions keep you moving and help you feel like you’re always progressing in the right direction

CrossFit Evergreen – CrossFit

“Water the flowers, not the weeds.”

Imagine your vision being a water hose.
And wherever your attention goes, you water.
Whatever we water… grows.

There is truth behind this. Every day, we are going to spend our water (our thoughts), on something. There is a finite amount. If we choose to spend it on the weeds, the negatives in life, those thoughts will grow into reality.

But the opposite is also true.
Check in with ourselves today.
Are we watering the flowers, or the weeds?

Day 1 of the new cycle. Opening by introducing a new squat progression we’ll build on in the weeks to come.

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Strength

Back Squat (No Score Here. Use to Look up 5RM)

Back Squat

On the 0: 9 Reps @ 70%

On the 2: 7 Reps @ 77%

On the 4: 5 Reps @ 84%

On the 6: 3 Reps @ 89%

On the 8: 1 Rep @ 96%

On the 9: 1 Rep @ 99%

On the 10: 1 Rep @ 102%

On the 11: 1 Rep @ 105%

On the 12: 1 Rep @ 108%

STIMULUS

-Working off a running clock for today’s back squat piece

-The percentages are based on your recently established 5RM Back Squat

-We’ll steadily climb in percentages across the 9 sets

Metcon

Dead Space (Time)

On the 5:00 x 5 Rounds:

7 Power Snatches (115/85)

15/12 Calorie Row

7 Overhead Squats (115/85)

20 x 10 Meter Shuttle Runs
STIMULUS

-In our interval conditioning piece, you’ll work through the four listed movements for time and then rest until the next interval begins

-Rounds start on the 0:00 – 5:00 – 10:00 – 15:00 – 20:00

-Your score is the slowest of the 5 rounds

-We want rest built in to preserve intensity, so cap these rounds at 4 minutes to allow for at least 1 minute of recovery

-Choose a light-moderate barbell weight that allows for touch and go power snatches and unbroken overhead squats

-Both barbell movements are ideally performed at the same weight, unless there is a big gap between snatch and overhead squat capacity

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

STRATEGY

-With the score being the slowest of the 5 rounds we want to make sure our first round pace is sustainable later on in the workout

-Since there is rest built in, push the pace, but find a speed you can still hold in rounds 3, 4, and 5

-If there is one barbell movement that we want to hold on for unbroken sets, it’s the overhead squats, as we would have to complete extra snatches that don’t count if we break these up

-Unlike the overhead squats, the bar comes back down to the ground for each rep on the power snatches, so completing sets or quick singles on the opening 7 reps are both good options

1 Set: 7

2 Sets: 4-3

3 Sets: 3-2-2

CrossFit Evergreen – CrossFit

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Old Lats & Calves (Time)

4 rounds for time

– 10 reps landmine lats 135/95

– 5 reps (each way) 3 way knee raises

– 10 reps (each way) 3 way calf raises 45/35

– 10 reps pull-up shrugs

– 10 reps bb bent over row 95/65

– 10 reps lateral hops over PVC

CrossFit Evergreen – CrossFit

“What is important is seldom urgent, and what is urgent is seldom important.” – Dwight Eisenhower

Dwight Eisenhower lived one of the most productive lives you can imagine. It comes with no surprise that his methods for time management have been studied by many.

He creates for us a divide between two categories – urgent tasks, and important tasks.
Urgent tasks are things that you feel like you need to react to. Emails, phone calls, texts, “the news”. Meanwhile, important tasks are things that contribute to our long-term goals.

Said another way, urgent things often distract us from important things. They attempt to pull the veil over our eyes and *seem* like the things we should be doing right now.

If we can cut the fluff – the wasted minutes – and apply those towards what actually moves us forward… we’re in for a great ride. The opposite is also true. If we get caught up in only the urgent tasks, we can go through a whole day, busy-as-ever, and feel like we got *nothing* done by its end.

Let’s take note of what we do today with a critical eye. Let’s cut the fluff.

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Strength

Snatch

On the 1:30 x 6 Sets:

1 Hang Power Snatch

1 Overhead Squat

1 Hang Squat Snatch

STIMULUS

-Rounds here start on the 0:00-1:30-3:00-4:30-6:00-7:30

-The barbell starts from the floor here and the three reps are meant to be completed without dropping

-Progressing from 50-70% of your 1RM Snatch

-There is no pause in the bottom of these Overhead Squats

Metcon

Paw Patrol (AMRAP – Rounds and Reps)

AMRAP 15:

60 Double Unders

20 Toes to Bar

10 Hang Squat Snatches (135/95)
STIMULUS

-Moving through 3 higher skilled movements in this 15-minute triplet workout

-To complete the first two movements as written, we recommend having at least 75+ double unders and 20+ toes to bar unbroken when fresh

-Adjust reps or choose a variation as needed

-Choose a moderate hang squat snatch weight that allows you to complete the 10 reps in no more than 3 sets

-Ensure that you are standing to full extension at the finish of the hang squat snatch before bringing the bar down from overhead

Strategy

-Grip will likely be a major factor over the course of the 15 minutes today

-We can manage our grip, as well as our speed, from the very first round today

-Let’s go purposefully slow and conservative on the first round, using it as our “feel out round”

-Break up each movement more than you think you need to early on

-This will give you a good idea of what pace and break-up plan you can sustain for the entire workout

-It is better to start slower and speed up than it is to start fast and slow down

-Consider the following sets for each movement, taking into account what you see yourself holding 10+ minutes into the workout:

Double Unders:

1 Set: 60

2 Sets: 30-30

3 Sets: 20-20-20 or 30-20-10

Hang Squat Snatches:

1 Set: 10

2 Sets: 5-5 or 6-4

3 Sets: 4-3-3

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. Choose.
Decisions = Destiny.

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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

Metcon

Metcon (Time)

21-15-9-15-21:

Calorie Row

Russian Kettlebell Swings (24/16)

Push-ups
STIMULUS

-The goal of this Optional Active Recovery piece is simply to move around and break a sweat

-Once you finish the middle round of 9, you’ll make your way back up to 15 and 21 at each movement

-Choose a weight for the kettlebell swings that you won’t have to break more than once during any set

-Choose a push-up variation that allows you to complete at least sets of 5 during the workout