CrossFit Evergreen – CrossFit
“Every action you take is a vote for the type of person you wish to become. No single instance will transform your beliefs, but as the votes build up, so does the evidence of your new identity.” – James Clear
If someone has 10 coins, are they rich? Let’s say no.
What if they have 100 coins. Probably not.
What about 1,000 coins?
There is a tipping point. A number where our answer changes to yes. It actually narrows down to a single coin where that takes place.
But… we know it wasn’t *just* the single coin. It was the culmination of the many before. We can apply this same logic to our identity. By itself, walking the shopping cart back to its home isn’t going to change who we are as an individual. By itself, picking up trash outside of the local school isn’t going to either. It’s the culmination, that will. These votes for who we are, seemingly small at the time, add up.
A pitfall in life is when we view instances throughout our day as insignificant. We tell ourselves, “this won’t make a difference”. Yet at the end of the day, just like the single coin, it’s all that matters.
Strength Test
Finding a cycle benchmark today with the Push Press – a 10RM. Typically we will do our strict gymnastic work on Tuesdays. We will be pushing our weekly work to tomorrow to allow us to push on the barbell today.
Push Press (10RM)
STIMULUS
-Setting a weightlifting baseline today with a 10RM Push Press
-Take the bar out of the rack for these reps
-It may be helpful to follow the following sets when building:
1)5-6 Sets: 5-7 Reps
2)2-3 Attempt: 10RM
-Completing several sets of 5-7 reps allows you to gradually build in weight without burning out for your 10RM attempts
-We can aim for 2-3 attempts as 10 reps as the weight starts to get heavier
-Rest as needed between sets to maintain quality
Metcon
Little Dipper (Time)
21-15-9:
Push Jerks (95/65) (Rx+=135/95)
Lateral Barbell Burpee
STIMULUS
PUSH JERKS
-Choose a weight for “Little Dipper” that you could complete the 21 reps unbroken when fresh
-This should be a weight you shouldn’t have to break more than twice during the workout
-The barbell will come from the floor here, not from a rack, so that you can burpee over the bar
LATERAL BARBELL BURPEES
-There is no need to stand to full extension on the lateral barbell burpees
STRATEGY
PUSH JERK
-Today is a good day to scare yourself a little with large sets on the barbell
-If we minimize sets on the barbell, we maximize time spent moving
-Even if this slows you down a little on the burpees, you’re still going to be moving forward with slow reps on the ground
-Be methodical and breathe overhead on the push jerks
-It’s better to be in control of large sets than to speed through large sets
-Here are a few options to consider:
1) Set of 21: 21, 12-9, 8-7-6 or 7-7-7
2) Set of 15: 15, 8-7, 6-5-4 or 5-5-5
3) Set of 9: 9, 5-4, 4-3-2 or 3-3-3
LATERAL BARBELL BURPEES
-Burpee at a pace that allows you not stop and enables you to smash the barbell
-Move nice and controlled for the first 2 rounds, but empty the tank on the last round knowing there is nothing left