CrossFit Evergreen – CrossFit
“Discipline is choosing between what you want now, and what you want most.” — Abraham Lincoln
The desire to seek immediate gratification can be our mortal enemy. It drives us towards the comfortable choice. The safer option. The compromise.
The opposite is something we can train. The discipline to be able to delay gratification. This skill, as it truly is one, has been linked many times over to being a critical component of success.
What our emotions drive us towards today, may very well be directly against what we want in the long run. So we must question them. Stacked side by side, here we need to choose. Which one do we want more? There can only be one.
Strength Test
Strict Handstand Push-Ups (1 Set ME)
HSPU with no added assistance from a kip.
Strict Handstand Pushups
1 Attempt for Max Repetitions
This is a repeat from the first week of our cycle, on Apr 2, 2019. If we are not able to complete 3 strict handstand pushups, it is in our best interest to spend some time growing strength in the range of motion.
Two options for completion:
Dumbbell Strict Presses
Barbell Half Presses
Dumbbell Strict Presses – With a range of motion from shoulders to overhead, the freely moving bells are far more demanding than the barbell. Choose a loading that allows for at least 8-10 repetitions, and go as far as we can from there. We’re aiming to be in the 8-15 repetition rep range.
Barbell Half Presses – Using a barbell, the range of motion is from forehead level (just above the eyes) to lockout overhead. This trains the specific range of motion of the handstand pushup. Same aim as the dumbbell strict presses – let’s choose a weight that allows for at least 8-10 repetitions, with the aim being that we want to be in the 8-15 rep range.
Strict Pull-Up (1 Set ME)
1 Set for Max Repetitions
This is a repeat from the first week of our cycle, on Apr 2, 2019.
Posted on the original attempt:
If we are beneath 3 strict pull-ups, let’s band today. Choosing a band tension that allows for at least 7 reps, we want to fall somewhere in the 7-15 rep range here. In our notes, be sure to track which band we used as we’ll be building upon this base.
Metcon
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Today we’ll take on a classic CrossFit.com benchmark, “Helen”.
As we look at the movements, our first aim is to push inside the gym. If we are breaking up the swings and pull-ups excessively, it simply doesn’t matter how fast we are on the run. Let’s first game plan to be aggressive inside the gym, and from there, we then turn to the run.
Stimulus wise, we are looking for unbroken kettlebell swings. This is so that we focus on what the workout is intended to build – our conditioning. Let’s create the environment that is “no excuses”. We have a loading in this workout that we don’t have an excuse not to pick up immediately. It will be challenging and metabolic, but if we know we will get 21 straight each time… we have no excuse not to start. If it’s too heavy, it’s actually easier.
From there, it comes down to the pull-ups inside the gym. This is where we want to be a bit more strategic than with our swings. With the three rounds in mind, a purposeful break may be of benefit early. If we are confident that we’ll get two rounds unbroken, let’s do so and try for the third, but if we don’t believe we’ll make the second set… it may be best to break on the first. What we want to avoid, naturally, is the “stare”. The stare at the pull-up bar, awaiting our pull to come back.
When we feel confident that we are going unbroken on the swings, and at most a single break on the pull-ups, then it comes down to the run. And how much we are willing to suffer. This is why “Helen” is such a good test. If we know our work inside the gym is for the most part fixed (as long as we dial in our transitions), this workout is won and lost on the run.
Pacing wise, if we are looking to move on these runs, we want to visualize ourselves in the area of our ~1-1.5 mile pace. Not an all out sprint, as we need consistency, but it is indeed aggressive.