CrossFit Evergreen – CrossFit
“Reasons > Goals”
Let’s imagine Jane is overweight, and is set on a new goal. To lose 30 pounds this year. Despite being a good, measurable goal, does it really mean anything to her? Does it get her out of bed in the morning? We can all agree, there’s something missing. As good as a goal is, in order for it to truly do anything for us, there must be a specific, defined, and real reason behind it.
Let’s now imagine Jane wants to lose 30 pounds, but, not for herself. It’s for her two teenage daughters. Jane’s entire family has historically battled with obesity. One might say “it’s hereditary”… and that Jane and her kids are destined to be that way.
Except, Jane has decided to have none of that bullshit. By losing the weight, she’s going to prove to her daughters that they can be whoever they want to be as long as they put in the work. Given her family’s poor track record with health, no relative of hers has lived past 85. Jane plans to lead the way in changing that, and wants to see her daughters, and her daughters’ daughters, grow to be fit and healthy.
Goals don’t get us out of bed in the morning. Reasons do. What’s yours?
Strength
Back Squat
Workout Definition
Alternating “On the Minute” x 12 (6 Rounds)
Odd Minutes – 3 Front Squats
Even Minutes – 6 Back Squats
Barbell – 65% of 1-Rep Back Squat
Metcon
Hot Sauce (4 Rounds for reps)
“Hot Sauce” Part #1
AMRAP 3:00
21/15 Calorie Row
21 Lateral Burpees over Rower
Max Overhead Squats
Barbell – 75/55 lb
Rest 3:00
“Hot Sauce” Part #2
AMRAP 3:00
18/13 Calorie Row
18 Lateral Burpees over Rower
Max Overhead Squats
Barbell – 95/65 lb
Rest 3:00
“Hot Sauce” Part #3
AMRAP 3:00
15/11 Calorie Row
15 Lateral Burpees over Rower
Max Overhead Squats
Barbell – 115/85 lb
Rest 3:00
“Hot Sauce” Part #4
AMRAP 3:00
12/9 Calorie Row
12 Lateral Burpees over Rower
Max Overhead Squats
Barbell – 135/95 lb
Score= total OHS each round
As we move through the four parts, the weights get heavier as the “buy-in” volume reduces. With the first round being challenging to get to the barbell, we have a limited amount of time to get our reps in. On the final round, we will likely have far more time on the barbell, but we’re at our heaviest load. In turn, each round we want to approach with a specific game plan in mind, respecting the weight of the barbell by adjusting our intensity on the row/burpee.
On the row, we can lean into an aggressive pace here, but it can’t be at the expense of our burpee cycle rate. Although the calorie exponential can separate athletes, what can be far more separating, is if we slow on our burpees. Push the row, but leave enough in reserve to push the burpees even harder.
On the barbell, here’s where we want to plan out a strategy, to be coupled with a glance at the clock. If we have enough time for two sets, it’s likely in our best interest to get our first set in right away. If we do not, and have time for a single set, play the clock. Maybe our best move here is to rest for 10-15 seconds, and then aim for one, large, set, until the time expires.
In either event, there’s a reason we did our snatch work prior to. Positioning is hugely important here. From the first repetition, which sets the tone for the remainder, we want to be comfortable and confident in our overhead position. It is worth the extra moment to ensure that it’s our squatting stamina, and not our positioning, that limits us.