CrossFit Evergreen – CrossFit
“Pain versus Discomfort”
There is a common misconception about pain.
Pain is not what we feel inside of a conditioning workout, or the tail end of a heavy squat set.
Real pain is different.
Pain is when we are walking through the garage and step on a nail.
Pain is when we lose a limb.
Real pain, is when we lose a loved one.
What we feel inside conditioning sets is not pain… it’s discomfort.
Training isn’t painful. It’s uncomfortable at times, but – it’s not pain.
Let’s use this as a perspective change as we enter today’s training.
Today, let’s get uncomfortable.
Home WOD
Choose One
Metcon (Time)
5 Rounds For Time:
80 Double-Unders
40 Sit-Ups
20 Pushups
10 Reverse Burpees
Stimulus
5 rounds for time for this longer conditioning piece
Choose a double under number or variation that you can complete in no more then 2 sets each round
Let’s think about breaking up the push-ups up from the beginning knowing they’re going to catch up to us in rounds 4 and 5
Score will be time of completion
Movement Videos
Reverse Burpees ( https://www.youtube.com/watch?v=WCEuVr-n_OY&feature=youtu.be )
Metcon (Time)
5 Rounds For Time:
60 “Dot Hops”
40 Sit-Ups
20 Pushups
10 Reverse Burpees
Stimulus
-5 rounds for time for this longer conditioning piece
-Let’s think about breaking up the push-ups up from the beginning knowing they’re going to catch up to us in rounds 4 and 5
-Score will be time of completion
Movement Videos
Dot Hops ( https://www.youtube.com/watch?v=mvTkmqg3oWQ&feature=youtu.be )
Strength
50 Strict HSPU (Time)
For Time:
50 Strict Handstand Pushups
*10:00 Time Cap
STIMULUS
GENERAL
-Retesting a baseline from the start of “Grunt Work”
-The first two pieces today are all to be performed on a running clock
-While there is a 5-minute limit, you’ll have more rest if you finish the 50 reps before the cap
-If 50 reps seems like a lot to get done in 5 minutes, you can reduce the total volume, choose a variation, or simply see how many reps you can complete within the time frame
SUBS
Strict Handstand Push-ups
Reduce Reps
Max Reps in 5 Minutes
Double Dumbbell Strict Press
Feet on Box (Reduces Weight Being Pressed)
Strict Pull-Up
1 Set:
Max Unbroken Strict Pull-ups
This is a repeat from the start of the training cycle.
STIMULUS
GENERAL
-Also a re-test from the start of “Grunt Work”
-When the clock hits 10:00, you’ll have 3 minutes to complete 1 unbroken set of strict pull-ups
-Let’s only take one attempt at these, as it’s unlikely we’ll improve the second time around within such a short window
-Hold yourself to a high standard of strict movement to get an accurate idea of where you’re at on this movement
-Keep the lower body locked out, make sure to reach full extension at the bottom of each rep, and pass the chin over the top of the bar
-If you can get at least 1 rep without banded assistance, let’s complete these with full bodyweight
-If you’re unable to complete a strict pull-up without a band, choose the least amount of resistance that allows you to complete at least 1 rep
SUBS
Strict Pull-ups
Banded Strict Pull-up
Metcon
Metcon (1 Rounds for reps)
AMRAP 5:
Buy-In: 45/30 Calorie Row
Into Max Rounds
9 Power Cleans (95/65)
21 Double-Unders
Rest 5 Minutes
AMRAP 5:
Buy-In: 30/20 Calorie Row
Into Max Rounds:
6 Power Cleans (135/95)
21 Double Unders
Rest 5 Minutes
AMRAP 5:
Buy-In: 15/10 Calorie Row
Into Max Rounds:
3 Power Cleans (165/115)
21 Double Unders