CrossFit Evergreen – CrossFit

“Problems are simply opportunities in work clothes”

In Chinese, “crisis” is written with two symbols. In the English language, these translate to “Danger”, and “Opportunity”. These two words summarize our emotional connection to adversity very well.

Problems feel “dangerous”, because we’d rather be comfortable, cozy, and safe. It’s a human condition… we don’t like change. But problems are also full of “opportunity”, as the uncomfortable hot mess of adversity is the greatest catalyst to our growth.

Our greatest opportunities in life will also be our most trying. And if we can reframe those “problems” to being the enablers of growth… we can go wherever we want to go. We just need to suit up and get to work.

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Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 16:

12 Hang Power Cleans (135/95)

12 Burpees

12 Push Jerks (135/95)

12 Strict Pull-ups
STIMULUS

-In this AMRAP 16 workout, we’re looking to complete 3+ rounds, or a round at least every ~5:20

-Choose a moderate barbell weight that you could complete both movements in no more than 3 sets within the workout

-Choose a pull-up rep number or variation that you could complete in sets of 2-4 sets within the workout

STRATEGY

-While the burpees will be performed at a steady pace, we’ll have to consider how to break up the remaining 3 movements

-With the moderately heavy bar and higher skilled gymnastics, taking a few breaks can be helpful in staying consistent across the 16 minutes

-Consider the following break-up strategies for 12 reps:

1 Set: 12

2 Sets: 6-6 or 7-5

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

4 Sets: 3-3-3-3

Metcon (3 Rounds for time)

3 Sets for Time:

75 DU

15 Deadlifts (225/155)

15 Toes to Bar

Rest 2 Minutes Between Sets
STIMULUS

-Enter 3 separate scores across these three rounds

-With 2 minutes of rest between each set, we’re looking to challenge ourselves by going big sets on the deadlifts and toes to bar

-Choose weights/variations on each that you can complete 20+ reps unbroken when fresh

-Within the workout, looking to complete these with 1 break max

STRATEGY

-With rest built in, this is a great opportunity to push for large sets on the deadlifts and toes to bar

-Move with a purpose on the DU, but one that allows you to thrive on the final two movements

Think 1-2 sets on both bars:

1 Set: 15

2 Sets: 8-7 or 10-5

CrossFit Evergreen – CrossFit

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Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 25 Minutes:

15 Box Jumps 24/20

30 AbMat Sit-ups

600 Meter Run

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

CrossFit Evergreen – CrossFit

“Wisdom is the reward you get for a lifetime of listening when you’d have preferred to talk” – Doug Larsen

When we hear the phrase “communication skills”, we’re often thinking about the ability to express themselves. To that, maybe we should call that exactly that – “expression skills”.

Although expression skills is part of communication, it’s one half at best. Great communicators are far better listeners, than speakers.

“Empathy” is the focus in great communication. Understanding where the other is coming from by placing ourselves in their shoes, genuinely. Free of judgement, and fully present to connect.

The paradigm shift is this: instead of eagerly awaiting your turn to speak, eagerly await your turn to listen.

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Strength

Front Squat

On the 2:00 x 5 Sets:

Set 1: 6 Reps @ 70%

Set 2: 4 Reps @ 78%

Set 3: 2 Reps @ 84%

Set 4: 4 Reps @ 78%

Set 5: 6 Reps @ 70%

STIMULUS

-Complete the listed reps and rest until the top of the next 2 minute window

-Rounds begin on the 0:00 – 2:00 – 4:00 – 6:00 – and 8:00

-Percentages are based off your 1RM Front Squat

Metcon

Workaholic (Time)

3 Rounds:

30/20 Calorie Row

15 Chest to Bar Pull-ups

Directly Into…

3 Rounds:

20 Alternating Dumbbell Snatches (50/35)

15 Front Squats (95/65)

SUBSTITUTIONS

Chest to Bar Pull-ups:

-Reduce Reps

-Chin Over Bar Pull-ups

-Banded or Jumping Chest to Bar Pull-ups
STIMULUS

-There is no rest between these 3-round couplet workouts

-Looking for these 6 total rounds to take around 15-20 minutes to complete

-Choose a chest to bar pull-up rep number or variation that allows you to complete the 15 reps within 3 sets

-Choose a dumbbell weight that allows you to complete the 20 snatches within 2 sets

-Choose a squat weight that allows you to complete the 15 reps within 2 sets

Part 2

-The tougher movement of part 2 will likely be the Squats

-In order to set yourself up for strong sets on the barbell, move at a smooth pace on the dumbbell

-If switching hands in the air is something that is going to cause your heart rate to skyrocket and force you to break the 20 reps into several sets, switching hands on the floor might be the better option

-While switching hands on the floor might be slower, you’re moving the whole time and keeping the heart rate lower

-Fight hard on the thrusters, shooting for 1-2 sets:

1 Set: 15

2 Sets: 8-7

CrossFit Evergreen – CrossFit

“The world as we have created it, is a process of our thinking. It cannot be changed without changing our thinking.” – Albert Einstein

If our world is full of joy, that’s our own construction.
If our world is full of desperation, that’s our own construction.
Whatever our world is, is a process of our current thinking.

To change our world, as Albert Einstein writes, we must change our thinking. Change our core beliefs. Our identity.

If we happen to realize that our thinking has put us into downward spirals at times, this is an enormous victory. Because just as our thinking has manifested problems we may have today, we now realize it can now manifest the solutions.

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Metcon

“Pineapple Express” Part A (On the 0:00) (Time)

For Time (12 Minute Cap):

50/35 Calorie Row

50 Strict Handstand Push-ups
STIMULUS

-This is part 1 of a 3-part running clock workout

-Part A begins on the 0:00, Part B on the 15:00, and Part C on the 30:00

-This part has a 12 minute cap to allow for at least 3 minutes of rest before the next part

-Choose a calorie number that allows you to complete the row in 4 minutes or less

-In order to complete the prescribed number of strict handstand push-ups, we recommend that you have at least 10+ reps unbroken when fresh

-You can drop the total number of reps or substitute:

-Handstand Push-ups with Feet on Box (Reduced Weight Being Pressed)

-Double Dumbbell Strict Press

STRATEGY

-This workout is all about finding the appropriate break-up strategy for you on the strict handstand push-ups

-Look for a rep number to hold in the first 25 reps that you think you’ll be able to hold in the last 25 reps

-If you break before you reach the slow press-outs, you’ll be in good shape to take a short rest and get back up on the wall

“Pineapple Express” Part B (On the 15:00) (Time)

For Time (10 Minute Cap):

35 GHD Sit-ups

100′ Handstand Walk

25 GHD Sit-ups

75′ Handstand Walk

15 GHD Sit-ups

50′ Handstand Walk

SUBSTITUTIONS

GHD Sit-ups:

-Dumbbell Weighted AbMat Sit-ups

-21-15-9: Toes to Bar

Handstand Walk

-Reduce Distance

-Handstand Walk Practice

-Handstand Weight Shifting

-Box Shoulder Taps
STIMULUS

-Part B begins at the 15:00 mark on the running clock

-This part has a 10 minute cap, allowing for at least 8 minutes of rest before our last section

-To get the intended stimulus, the handstand walk distances should take around 2:00, 1:30, and 1:00 to complete respectively

-If you kick down from a handstand walk, start your next attempt with your hands in the same spot they finished in

STRATEGY

-The handstand walk will likely be the real sticking point of Part B, especially coming off the 50 strict handstand push-ups before

-Just like in the first part, it’s not necessarily about trying to knock out large sets

-If you find yourself having to rest a ton in anticipation of completing a long walk, it might be better to just chip away at small chunks

-These quick sets can prevent excess shoulder fatigue and enable you to rest less

“Pineapple Express” Part C (On the 30:00) (Time)

3 Rounds (10 Minute Cap):

400 Meter Run

21 Burpees
STIMULUS

-Rounding out the three part workout with a a slightly different take on a CompTrain Benchmark workout, “Surfer on Acid”

-This simple couplet workout is designed to be simple and fast

STRATEGY

-A good question to ask yourself before starting this workout is, “How fast can I go in round 1 without having to slow down in round 2?”

-With simple movements, we want to push the intensity here – but not so much that things slow down in rounds 2 and 3

-The way you get fitter and get the best time you can is to hold fast, but sustainable rounds across the board today

-Keep an eye on your round times and evaluate how you paced things out following the workout

CrossFit Evergreen – CrossFit

“Ductus Exemplo”

The above quote is Latin, translating to “Leadership by Example”. Below is a short story of Ghandi, the famed spiritual and political leader, on the power of authentic leadership.

One day, a woman traveled a great distance to take her son to Ghandi. When they finally met, she asks for him to tell her son to “stop eating sugar”. Ghandi, in response to the request, asks the woman to come back in 30 days.

Confused, the woman leaves with her son, and returns 30 days later. She asks the same, for Ghandi to tell her son to stop eating sugar. Ghandi tenderly looks at the boy, and tells him to stop. Immediately, the boy agrees, pledging that he will no longer eat sugar.

Grateful, but still confused, the mother asks why she had to travel back 30 days later to begin with. Ghandi replied, “Because 30 days ago, I was still eating sugar”.

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Skill

Muscle-ups

Capacity Builder

5 Sets, Not for Time:

40 Unbroken Double Unders

40% Unbroken Ring Muscle-Ups

Ring Muscle-ups:

-Reduce Percentage

-Strict Banded Ring Muscle-ups

-Jumping Ring Muscle-ups

Metcon

Bartender (AMRAP – Rounds and Reps)

AMRAP 10:

12 Deadlifts

9 Overhead Squats

6 Hang Power Snatches

Barbell – 115/85
STIMULUS

-Compare scores to Wednesday 6.19.19

-Choose a light to moderate barbell weight that you can complete the overhead squats and hang power snatches with 1 break max during the workout

-This is ideally a weight that you can complete around 5 rounds with, or 1 round every 2 minutes

Strategy

GENERAL

-10 minutes in one spot, so the goal is to find a rhythm and a break-up strategy that is consistent for the duration of the workout

HANG POWER SNATCHES

-This station is easier to break-up than the overhead squats, but not as easy as the deadlifts

-Think 1-2 sets quick sets here

1 Set: 6

2 Sets: 3-3

-After you finish this station, stay close to the barbell and just get your first set of deadlifts out of the way

-This is helpful mentally, as you already take a chunk out of that next round

CrossFit Evergreen – CrossFit

“People are not lazy. They simply have goals that do not inspire them.” – Tony Robbins

Something we can all agree on – anything in life worth achieving, is going to be very, very hard. There’s no two ways about it. So we make goals.

But goals sometimes default to the “whats” in life. A “what” can be a certain amount of pounds on the barbell or an amount of pull-ups. Those are goals, but they are not “reasons”.

Reasons are what gets us out of bed in the morning. What we think about in the shower. What we see in the mirror when we look into it. Goals don’t move us forward – reasons do. Goals can be the waypoints or checkpoints along the way, but our reasons are the true North Star.

What are your goals? Can we refine them? Can we tie them to our reasons?

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Metcon (Time)

Teams of 3

For Time:

60 Clean and Jerks (135/95)

400 Meter Team Run

10 Rope Climbs

400 Meter Team Run

100 Bar Facing Burpees

400 Meter Team Run

10 Rope Climbs

400 Meter Team Run

60 Clean and Jerks (135/95)
STIMULUS

-Teams of 3 will break up the indoor movement reps as they see fit, with 1 partner working at a time

-For the outside movement, the 400 meter runs, teammates will run together

-All athletes must return from the runs before the team can start the inside movements

-Choose a barbell weight that you can cycle for sets of 3-5 at a time during the workout

-Use one barbell unless there are athletes performing the workout with different weights

SUBSTITUTIONS

Rope Climbs

-Reduce Reps

-2:1 Seated Rope Pulls

-3:1 Strict Pull-up + Knees to Elbow

-5:1 Pull-ups or Ring Rows