CrossFit Evergreen – CrossFit

“What you resist, persists”.

What would you think about if I told you to *not* think of a pink giraffe?

The same effect takes place if I tell you “don’t slow down” as you start your final 400 meter run in a workout. Our minds don’t operate well when we focus on what “not to do”. Instead of focusing on what not to do, let’s focus on what *to do.*.

Let’s turn “don’t slow down” on that last 400m run into “I can hold this pace”. Transition “don’t eat those cookies”, “let’s go snack on some celery”.

If our thoughts become words, and those words become actions, we’re going to get what we focus on. So let’s choose wisely.

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On the 2:00 x 6 Sets:

3 Thrusters (from the ground)

Set #1 – 60% of 1RM Clean and Jerk

Set #2 – 64%

Set #3 – 68%

Sets #4+5+6 – Build to a Heavy Set of 3.

Clean and Jerk


Metcon (Time)

For Time:

25 Thrusters (95/65)

400 Meter Run

25 CTB Pull-Ups

400 Meter Run

25 Thrusters (95/65)
On the thrusters, we are looking for a loading that we are very confident we could complete 21 reps unbroken. To the tune of, we feel highly confident we could complete that first set of 25 unbroken. Strategy wise, we may choose for a quick, single break (such as 16-9), but it’s a loading that we can cycle on call.

On the next movement inside the gym, we have our CTB pull-ups. Pacing is a little more individualized here, entirely dependent on where we currently are in the movement. Sharing a similar theme to the barbell, we are looking for strong sized sets here. This is the only time we are on the pull-up bar in the workout, so we can safely push our sets here with aggression. By no means do we want to hit a wall if this is a movement we struggle with, but let’s get outside the comfort zone here and push our sets, and our time between. As we move through this set, we can remind ourselves that we can recover on the next run. We’ll have well over a full minute to recover our shoulders for the final set of thrusters.

On that last set of 25 thrusters, based on how we feel when get to rep 5, we are looking to complete with at most two quick breaks. But the key takeaway here is that it’s after 5 reps. As we come into the gym, this is where we may spend a deceivingly long amount of time looking at the barbell. Wondering if “we are ready”. We’ll want to bite into a large set, so in turn, we may find ourselves tempted to rest just a bit more. But this is where the 15 seconds can sneak by ever so fast. When our heart rate is high, it’s very hard to have a solid grasp on how many seconds are actually ticking by. To counter this – just start.

Let’s get the barbell to our shoulders and just get to 5. As we finish that 5th rep, let’s re-assess how we are doing. If we feel we need a single break, let’s dig our way to at least 10. This can allow us to finish the 25 off with an 8-7 approach, or a 9-6. If we are feeling better, but still need a break, maybe we fight to 16.