CrossFit Evergreen – CrossFit
“Every strike brings you closer to your next home run.” – Babe Ruth
When you hear the name “Babe Ruth”, what’s the first thing that comes to mind?
Hall of Fame home run hitter.
What is not the immediate reaction, is “all-time strikeout leader”. 1,300 strikeouts. A record for three decades he held. It was eventually broken, by another who struck out quite a bit too. Mickey Mantle. A name that would be hard to guess, as he’s right next to Babe Ruth in the hall of fame for his home run hits.
These two didn’t reach their success through the home runs. They reached it through the strike outs. Remove those embarrassing misses… and we would never know their names.
Every missed lift. Every poor competition. Every embarrassing stumble.
It’s bringing us closer.
This is where we get better.
Strength
Back Squat
Alternating “On the Minute” x 12 (6 Rounds)
Odd Minutes – 3 Front Squats
Even Minutes – 6 Back Squats
Barbell – 63% of 3-Rep Back Squat
This is an increase of 3% from last week, and as a refresher, this is the same loading for *both* lifts.
Metcon
Elizabeth (Time)
21-15-9
Clean, 135# / 95#
Ring Dips
Stimulus wise, we are looking for a barbell loading that we could squat clean for 12+ repetitions unbroken, when fresh.
“Elizabeth” is an original CrossFit.com “girl”. Of all girls, one of the most challenging on the barbell. With our focus in Sled Dog being barbell cycling, Elizabeth is a potent start to our week.
Although the ring dips are a large portion of this workout, and must be paced so as to not hit the wall early, it is the squat cleans we are after today. Here’s the met-con, the grind, and every reason why this workout is what it is.
Pacing these squat cleans from the onset is a must. It is tempting to lean into a big set early, but reminding ourselves of the total, we are after 45 squat cleans today. And a touch and go set of 10 is impressive to start, but not if we are reduced to slower singles on the following round of 15’s. If we are aiming for sets, let’s choose a number we are very confident we could cycle in the final round of 9’s. We may need to move to singles there for speed, but if we wanted, we could hang on for it. Whether that’s 3’s, 5’s, or beyond, consistency is king here with the higher rep count of the workout.
On these dips, we are looking for a level of difficulty that allows us to find 7-10 reps unbroken, when fresh. We may opt for smaller sets in the workout, but this is not the heart and soul of our effort today.