Friday
CrossFit Evergreen – CrossFit
“The man on top of the mountain did not fall there” – Vince Lombardi
When we see the best of the best compete, they seem to make it look effortless. So effortless, they get labeled with terms like “naturally talented” or “gifted”.
But this couldn’t be farther from the truth. As Vince Lombardi writes, they didn’t fall into excellence by chance.
The hard truth is that they have worked harder than us. It’s not because they were born with it, or because they received it by chance. It’s because they earned it. They climbed the mountain… there’s only one way up.
This isn’t intended to be demoralizing… it’s quite the opposite. It’s *empowering*. It’s proof that we too can climb, if we so choose to put in the work. That discipline and commitment over time can get us there.
It doesn’t matter where you started. And it doesn’t even matter where you are right now. All that matters, is where you want to go, and how hard you are willing to work for it.
Skill
Metcon (No Measure)
Gymnastic Skills
10 Minutes of Practice:
21 Banded Good Mornings
25-50′ Handstand Walk
STIMULUS
-Keeping the heart rate low and focus high in this ‘not for score’ gymnastic practice session
-You’ll alternate between banded good mornings and 25-50 feet of handstand walking
-Banded Good Mornings
SUBSTITUTIONS
Handstand Walk
1 Minute of Practice
1 Minute of Handstand Weight Shifting
1 Minute of Box Shoulder Taps
Metcon
Tummy Time (Time)
15-12-9-12-15:
Toes to Bar
Deadlifts (205/145)
Barbell-Facing Burpees
STIMULUS
“Tummy Time” is a down and back triplet workout that should take around 12-18 minutes to complete
Choose a toes to bar variation and deadlift weights that you could complete at least the set of 15 unbroken when fresh
Within the workout, these should be variations and weights that allow you to complete each round within 3 sets
On the bar facing burpee, you do not have to stand to full extension when jumping over
You can step up or jump up out of the burpee, but must have a two foot jump and land over the bar
STRATEGY
TOES TO BAR & DEADLIFTS
Less is more on the toes to bar and deadlifts, especially since we climb back up to 12 and 15 reps of each movement following the set of 9
Breaking these up early on often can help minimize long breaks and excess muscular fatigue
The goal is to break these up before hit a big wall in order to come back strong for the next set
Below are some thoughts on how to approach each set:
Sets of 15:
5 Sets: 3-3-3-3-3
4 Sets: 4-4-4-3
3 Sets: 5-5-5
2 Sets: 8-7
Sets of 12:
4 Sets: 3-3-3-3
3 Sets: 4-4-4
2 Sets: 6-6
Sets of 9:
3 Sets: 3-3-3
2 Sets: 5-4
Thursday
CrossFit Evergreen – CrossFit
Metcon
Metcon (Time)
3 Rounds
800 Meter Run
25 Box Jumps 24/20
1 Minute Plank
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
Wednesday
CrossFit Evergreen – CrossFit
The attacks of September 11th were intended to break our spirit. Instead we have emerged stronger and more unified. We feel renewed devotion to the principles of political, economic and religious freedom, the rule of law and respect for human life.
We are more determined than ever to live our lives in freedom.”
–Rudolph W. Giuliani. December 31, 2001.
18 years ago, we underwent a tragic loss.
18 years ago, we became stronger than it ever before.
We recognize that adversity breeds strength. And through adverse times, we can find good, if we only look for it. This is an incredibly hard thought process to apply here, with good reason.
It’s highly personal.
It feels borderline wrong.
It’s painful to even consider.
But one thing rings true.
If the lives lost that day could speak to us now, there would be something very specific they would call for. It would be, for exactly that.
To cherish what we have. Not just by saying “thanks”, or even “I love you”. By going the extra mile. By helping the ailing friend in need – or better – the stranger in need. To genuinely care for the human being to the left and right of you, regardless of gender, ethnicity, and religion.
Although a seemingly small act in and of itself, this is indeed movement towards preventing such a monstrous act from ever happening again. It is playing our part.
We’ll never forget the pain we felt that day.
But what is more important than remembering the pain, is what we do going forward.
In the words of John F. Kennedy,
“As we express our gratitude, we must never forget that the highest appreciation is not to utter words, but to live by them.”
Metcon
Always Remembered (Time)
Teams of 2:
Buy-In: 2001 Meter Row
4 Rounds:
9 Rope Climbs
11 Bear Complexes (135/95)
Cash-Out: 2977 Meter Row
MEANING
-“Always Remembered” is an annual workout done to honor those who lost their lives on 9/11/01 in the terrorist attacks in New York City
-The 2001 meter row represents the year.
-The 4 rounds represents the four planes.
-The 9 Rope Climbs represents the month.
-The 11 Bear Complexes represent the day.
-The 2977 meter row represents the lives lost.
STIMULUS
-We’ll grab a buddy and work hard for those who lost their lives 18 years ago today
-This is a longer workout that takes between 35-45 minutes to complete
-After completing the 2011 meter row, partners will work through the four rounds of rope climbs and bear complexes before finishing with the 2977 meter row
-Teammates can split up the work however they see fit
-1 Bear Complex: 1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Back Rack Push Press
-The limiting factor on the barbell will likely be the push press or back rack push press
-Choose a weight that you could complete 20+ reps unbroken when fresh
-If teammates are using different weights, it’s ok to use 2 barbells
Strategy
STRATEGY
BUY-IN ROW
-Looking for quick bursts on the rowers while the other partner rests
-Switching every 200 meters gets the work done in 5 sets each
-Switching every 250 meters gets the workout done in 4 sets each
ROPE & BARBELL
-You can take a pretty straightforward approach with these 2 movements
-Switching with your partner after a single repetition will likely be the most consistent option across all 4 rounds
CASH-OUT ROW
-Switching every 200 meters gets the work done in around 7-8 sets each
-Switching every 250 meters gets the workout done in around 6 sets each
MOVEMENT FOCUS
Bear Complex
-For the Bear Complexes, it is let’s avoid blending the squats and presses together
-Flow:
-Complete a power clean and stand all the way up
-Complete a front squat and pause before completing the push press
-Bring the bar to the back rack, complete the back squat, then pause before completing the back rack push press
Tuesday
CrossFit Evergreen – CrossFit
“Success is not owned. It’s leased. And rent is due every day.” – J.J. Watt
Having a “chip on your shoulder” is known as an edge. As if the athlete has more to prove given his or her circumstances than the next one. But as soon as success is reached, that edge… it disappears.
We don’t own success. We have to work for it every day. If we cross a thousand finish lines, let’s establish thousand more. Not for any other reason than the unstoppable fiery purpose behind… To find the next best version of ourselves.
Rent’s due.
Metcon
Road Trip (Time)
5 Rounds:
15 Kettlebell Swings (70/53)
400 Meter Run
40 Double Unders
STIMULUS
-Choose a weight on the kettlebell swing that you’re able to complete 25+ reps unbroken when fresh
-Within the workout, this should be a weight that you can complete with 1 break max
-This workout should take somewhere between 15-20 minutes to complete
STRATEGY
-Try to bite off big chunks on the double unders and kettlebell swings, as that is the only place you’d stop moving
-If you are comfortable with going unbroken on each of these stations, think about bringing up the run pace a little bit
-As far as overall round pacing, think of the 5-round workout as follow:
-Rounds 1-2: Come out slower than you want to on the runs in order to maintain speed later
-Rounds 3-4: These are the rounds we want to hold onto our round splits from the first 2 rounds or even slightly improve upon them
-Round 5: Finish strong, looking to make this your best round of all 5
Metcon (AMRAP – Reps)
AMRAP 6:
1 Strict Handstand Push-up
1 Strict Pull-up
2 Strict Handstand Push-up
2 Strict Pull-ups
3 Strict Handstand Push-up
3 Strict Pull-ups
…
Continue to add (1) rep to each movement until the cap is reached
STIMULUS
-Working strict pressing and pulling in this ascending rep gymnastics piece
-Continue to add 1 rep to each movement on each round until the 6 minutes is up
STRATEGY
-The rounds that you can see on the screen (1-2-3) are simply the buy-in to the higher rep rounds
-The goal is to break the higher sets into a way that allows you to continue moving as much as possible
-Start breaking the movements into 2 or even 3 sets early to prevent burnout
-Break up movements before your pull or press starts to slow, as it becomes a lot more difficult to come back from once your near redline
SUBSTITUTIONS
Strict Pull-ups
-Banded Pull-ups
-Ring Rows
Strict Handstand Push-ups
-Double Dumbbell Strict Press
-Handstand Push-ups with Feet on Box
-3 Push-ups
Monday
CrossFit Evergreen – CrossFit
“It takes as much energy to wish, as it does to plan.” – Eleanor Roosevelt
We are problem-solving-machines. Once we get the engine started, it’s like we kick into gear. Sometimes, it even surprises us how naturally and seamlessly we work through the issue. Turned out we just need to transition that energy from the “wishing” phase, and into the “action” phase.
Ever have a hard time starting to clean the house? The “trick” everyone knows, is to just start. We could stress over it all morning, where we can actually feel the energy being sapped from us, despite the lack of anything being done. Or, we can take that energy and just start.. And as we do, we snap into motion and things start flowing.
Wishing, hoping, wanting… they do nothing. Planning, action, and the demanding of ourselves to create the “how” makes change.
Let’s reinforce it in our minds – we weren’t made to “wish”. We were made to act.
Skill/Strength
Overhead Squat
Tempo Overhead Squat
3 Sets of 1
Sets: 50-55-60%
STIMULUS
-Tempo Overhead Squat: 5 Second Negative + 2 Second Pause in Bottom
-These percentages are based off your 1RM Overhead Squat
-Sets: 50-55-60%
-All reps are taken from the rack
-Rest as needed between sets
SUBSTITUTIONS
-If unable to Overhead Squat, Front Squats are the Next Best Option
Overhead Squat
Pausing Overhead Squat
3 Sets of 1
Sets: 65-70-75%
STIMULUS
-Pausing Overhead Squat: 2 Second Pause in Bottom (Normal Speed Down)
-All reps are taken from the rack
-Rest as needed between sets
SUBSTITUTIONS
-If unable to Overhead Squat, Front Squats are the Next Best Option
Metcon
Hot Mess (Time)
2 Rounds:
25 Overhead Squats (115/85)
35/25 Calorie Row
STIMULUS
-Looking for a weight in “Hot Mess” that you could complete the 25 overhead squats unbroken when fresh
-Within the workout, you should be able to complete these with 2 breaks maximum
-If you’re on the fence about weight, it’s better to go lighter and faster – as this workout is designed to take 10 minutes or less
STRATEGY
OVERHEAD SQUATS
-How to approach the overhead squats is the big priority in today’s workout
-Pick a strategy in round 1 that you see yourself sticking with in the second round and that allows you to still have some “go” on the row
-For example, it is better to break the 25 reps into 2 sets and have a push on the row than it is to go unbroken on the barbell and crawl through the calories
-Below are some common options on how to break-up (or not break-up) the overhead squats:
1 Set: 25 Unbroken
2 Sets: 15-10
3 Sets: 10-8-7
BIKE
-Choose a moderate pace on the first round row that allows you to stick to the barbell plan at the start of the second round
Midline
3 Rounds, Not for Time:
15 Hollow Rocks
18 Empty Barbell Good Mornings
21 GHD Sit-Ups
24 Hip Extensions
STIMULUS
These 3 rounds of midline work are to be completed for quality over speed
Reduce reps or break-up movements as needed to maintain quality
Sat Partner WOD 9/7
CrossFit Evergreen – CrossFit
Beach Ready (AMRAP – Reps)
In teams of two, do four sets of each of the following three groups:
(1) 4 sets
– 10 db bench press —
– 10 db hex press ”
– 10 db flies
#2 max effort dips
(2) 4 sets
– 10 bench press (barbell)
– 10 close grip bench
– 10 reverse grip bench
#2 max effort V-ups
(3) 4 sets
– 10 db pullovers
– 10 db rows (each arm)
– 10 db kickbacks
#2 max effort battle ropes
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