CrossFit Evergreen – CrossFit
“Real fears can be overcome. It’s the imaginary ones that are unconquerable.” – Theodore Vale
Fear can be absolutely paralyzing. It can feel so real, that we would bet our lives on whatever it is, happening.
If there ever was a superpower that we have, it’s the tremendous ability to bring whatever we’re thinking into reality. And if you’re human, you can draw back to a time where we talked ourselves into failure… before we even began. We convinced ourselves it was impossible, but we didn’t even try.
The unconquerable fear, as Theodore Vale puts it, is the imaginary one. It’s human to question, doubt, and fear. But this thousand-year-old survival mechanism, which means well, is leading us down the path of hesitancy. Of inaction.
FEAR – False Evidence Appearing Real. The same mind that builds a paralyzing fear can break one down by shifting what we place our thoughts towards. IInstead of dwelling on what could go wrong, dwell on why it will go right.
Strength
Metcon (No Measure)
3 Sets For Quality:
:20 Second Barbell Overhead Hold
:20 Second Dead Hang
:20 Second Hip Extension Hold
Metcon
Happy Hour (Time)
3 Rounds:
12 Power Cleans (95/65) (Rx+=135/95)
12 Chest to Bar Pull-ups
12 Push Jerks (95/65) (Rx+=135/95)
12 Toes to Bar
STIMULUS
GENERAL
-“Happy Hour” includes 2 barbell movements and 2 gymnastics movements
-Expecting the 144 rep workout to take somewhere between 7-15 minutes to complete
GYMNASTICS MOVEMENTS
-Looking to complete these 12 reps in 3-4 sets maximum today
-Adjust volume or choose variations that allows this to happen
BARBELL MOVEMENTS
-Let’s choose our barbell weight today off the limiting factor, which tends to be the push jerk
-Both movements are ideally completed at the same moderate weight with one barbell, unless there is a big difference in capacity between the jerk and clean
-Choose a weight that you can complete the Push Jerks in 1-2 sets each round
-The Power Cleans will likely be completed in small sets or singles throughout
Strategy
GENERAL
-12 reps per movement looks innocent on paper, but the total volume and movement combinations can make them a little tougher
-The goal today is to chip away at sets that you see yourself maintaining across the three rounds
CHEST TO BAR PULL-UPS & TOES TO BAR
-The combination of cleans and hanging onto the pull-up bar can end up being pretty grippy
-Breaking these up into a few sets can reduce time under tension and lead to more sustainability
-Here are a few options:
1 Set: 12
2 Sets: 6-6 or 7-5
3 Sets: 4-4-4 or 5-4-3
4 Sets: 3-3-3-3
POWER CLEANS
-With the weight being used, holding onto sets is possible, but quick singles could end up being the better option
-With the weight coming back down the the ground anyway, singles can preserve grip for the other movements and allow you to keep moving forward
-If you’re confident with bigger sets on the bar, consider the following options:
1 Set: 12
2 Sets: 6-6 or 7-5
3 Sets: 4-4-4 or 5-4-3
4 Sets: 3-3-3-3
PUSH JERKS
-The Push Jerks are probably the one movement we absolutely want to go big on
-If we break these up a lot, we have to do more cleans that don’t count towards our score
-Aim for larger sets (1-2) here if possible:
1 Set: 12 Reps
2 Sets: 6-6 or 7-5