CrossFit Evergreen – CrossFit

“All you need are these: certainty of judgement in the present moment, action for the common good in the present moment, and an attitude of gratitude in the present moment for anything that comes your way.” – Marcus Aurelius

Perception, Good Action, and Gratitude.
Written nearly two thousand years ago, these three disciplines apply to our lives just as much today as back then.

Perception – In 20/20 hindsight, everyone has the right answer. But in the present moment, things can go south. What creates the difference – our emotional state. Control our emotions, and we’ll find clarity of judgement in the present.

Good Action – Perception is one thing, but it’s another to take the leap of action. Square ourselves off to the opportunity in front, and make it count. Every time. We never waste our failures. Worth writing twice, we never, waste, our failures.

Gratitude – Through the lens of gratitude, everything is a gift. Change this, and the world changes around us.

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Strict Handstand Push-Ups

HSPU with no added assistance from a kip.
Not for Time:

1:00 Light Row + 60% of Max HSPU Reps

1:00 Light Row + 50′ HS Walk

1:00 Light Row + 50% of Max HSPU Reps

1:00 Light Row + 50′ HS Walk

1:00 Light Row + 40% of Max HSPU Reps

1:00 Light Row + 50′ HS Walk

Scale handstand walk with :45 second handstand hold.

Not for time or score, a practice session coupling both the strict handstand pushup with handstand walking.

The 1:00 row intervals are purely in place to slightly elevate our heart rate. Pacing wise, we should be at a relaxed, conversational pace. For males, somewhere in the range of 900-1000. For females, somewhere in the range of 825-925.

Knowing our personal ability level on the movements, let’s choose drills or movements that fit our needs. As options, dumbbell strict presses fit very well for strict handstand pushups.


Run DMC (Time)

4 Rounds:

200 Meter Run, 8 Bar Muscle-Ups

200 Meter Run, 12 DB Power Snatches

Dumbbell Pounds – 70/50

Scale = C2B Pull-ups then Strict Pull-ups
“Run DMC” alternates our “gym” movements. With higher skill gymnastics, and heavier loads on the DB snatches, the runs become our pacer, relative to our abilities inside the gym walls.

If we thrive at Bar MU and heavier DB snatches, it becomes a matter of how much do we push the run. But unless we plan on completing all four rounds unbroken, we want to look at the run as a means to recover… allowing the aggressive push inside the gym.

Purely for a visual, an extra break on the bar muscle-ups can last very easily 10 seconds. 10 seconds on a 200m run is a significant amount of effort. Placing our efforts inside the gym, where we are at risk of stopping is the first aim. Then we settle back to the run.

As we plan out our efforts inside the gym, think through manageable sets. In a four round effort, pushing the limits early in such movements is a very risky move. We’ve all hit bar muscle-up failure, and minutes can slip by here. Knowing that we can keep our transitions short between breaks, let’s break before we need to in these movements.


On the Minute x 9 (3 Rounds):

Minute 1 – Strict TTB

Minute 2 – GHD Static Hold – Belly Up (Supine)

Minute 3 – Banded Good Mornings

On all movements, we are not tracking a score or rep count. Aim is to use the minute to work/rest sets in, moving for technique and sound movement, and not for intensity. 2-3 sets in each minute fits very well.