CrossFit Evergreen – CrossFit
“Most of the time we feel tired not because we’ve done too much, but because we’ve done too little of what makes us come alive.” – Jim Kwik
We’re not going to pretend the hard times go away. And that we won’t need to do things that we’d rather not. We have commitments, obligations, and bills to pay. But when we find ourselves in a daily loop of non-stop “work”… we won’t feel like ourselves.
But it’s not the time we put in at work that causes this. It’s the time we don’t put in on the other things. Our passions. The reason why we get out of bed in the morning. Yet in the furious pace of our lives, we let it fall to the wayside because we need to get “back to work.”
The times where we are the most unhappy, are the times where we are the most untrue to ourselves. Redefine to ourselves what sets us on fire. What makes us come alive. And literally schedule it on your calendar as if it’s a life-saving doctors appointment. Because in truth… it is.
Strength
Back Squat
7 Sets:
1 Tempo Back Squat*
*7 seconds down, 3 second pause in bottom, stand.
Set #1 – 58%
Set #2 – 60%
Set #3 – 62%
Set #4 – 64%
Set #5 – 66%
Set #6 – 68%
Set #7 – 70%
Rest 60s between sets. All repetitions taken from the rack.
Metcon
Wall Street (Time)
3 Rounds:
800m Run
40 Kettlebell Swings (53/35)
40 Wallballs (20/14)
In “Wall Street”, we have a triplet a medium distance run and two light weightlifting movements. Stimulus wise, we are looking for a kettlebell light enough so that we could complete 30+ unbroken reps. This should be on the lighter side. Inside that set of 40, we are very confident we could do it in 2 or less sets. On the wallball, same stimulus… we are confident we could complete it in two or less sets if we had to.
We are always going to adjust inside the workout as needed, changing planned rep schemes and approaches. The only saying in the military goes, “no plan survives first contact with the enemy”. Sometimes this can be true inside of our workouts, where we ditch the plan we thought we refined to an explicit degree within seconds of starting the workout.
Today, let’s try to start somewhere. What makes “Wall Street” far more approachable is thinking through a breakup strategy on the swings and wallballs. Maybe its 20/20 for both, maybe it’s 25/15. Maybe it’s fast 10’s, with only a brief couple of seconds between reps.
But having a starting point, even if it becomes adjusted, is the aim here. That way, we can focus on a sustainable pace on the runs that allows us to continue the push inside the gym. Without those starting points, we don’t know how hard to push on the runs… which results in varying paces from the first to third round.
Overall aim in the workout is to push for larger sets inside the gym, as any time the kettlebell or wallball rest on the ground while the clock is running, we are losing seconds. We aren’t going to sandbag the run by any means, but we naturally don’t want to crush each run only to take 10 seconds before picking up the kettlebell.