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
Back Squat
Back Squat “3-6-12”
3 Reps @ 103% of 10RM Back Squat
6 Reps @ 96% of 10RM Back Squat
12 Reps @ 88% of 10RM Back Squat
STIMULUS
DESCRIPTION
Increasing by 3% over last week for this Back Squat piece
We’ll start with heavier weights/low reps and move towards lighter weights/higher reps over these 3 sets
The percentages are based off your 10RM Back Squat
We completed a 10RM Back Squat test recently on 6.8.20
If you don’t have this number, you can estimate your 10RM as roughly 75% of your 1RM Max or 85% of your 5RM
Rest as needed between sets to maintain quality movement and unbroken sets “
Metcon
Battleship (Time)
5 Rounds For Time:
10 Front Squats (155/105)
20/15 Calorie Row
SUBS
ROW
Equal Calorie Bike Erg
15/12 Calorie Assault Bike, Echo Bike, Ski Erg
200 Meter Sandbag Run “
DESCRIPTION
“”Battleship”” is a simple and effective couplet workout that combines rowing and moderate weight front squats
The intended time range for this workout is between 9-13 minutes [~1:40-2:30 Rounds]
FRONT SQUATS
The barbell will come from the ground in this workout
Choose a weight that is challenging, but one that you can likely complete unbroken throughout
You are able to squat clean the first rep of each set
Strategy
GENERAL
A good theme for this workout is to “”just start”” the next station
It can sometimes be overwhelming to think about the work that lies ahead
The hardest thing is often the mental strain of getting your hands on the bar or getting your feet in the straps
Walking up to bar and cleaning it right away or getting strapped into the rower quickly can help you feel like you are in control and making significant progress towards finishing that station
FRONT SQUATS
If we had to pick one station to really go for it, let’s make it the front squats
We can always move forward on the rower, but when the bar is on the ground, no work is happening
In order to stay moving for the majority of the 5-rounds, see if you can hold on for unbroken squats
10 reps is just small enough where unbroken sets are very realistic
Taking a short pause at the top of each rep can help you breathe and give the legs a little break before the next squat
ROW
Using the “”recovery”” on the row will be incredibly helpful in maintaining a strong drive
On the way back in, try to let the muscles relax so that gravity can do most of the work
This will allow for a more powerful push with the lower body, which keeps the Cal/Hr output high
The power outputs [cal/hr] listed below will get you the listed number of calories done in 1 minute of work
Pick a speed that you feel is most sustainable over the 5 rounds and one that allows you to complete the front squats ideally unbroken:
700: 11.7 Calories Per Minute
800: 13.3 Calories Per Minute
900: 15 Calories Per Minute
1000: 16.7 Calories Per Minute
1100: 18.3 Calories Per Minute
1200: 20 Calories Per Minute
1300: 21.7 Calories Per Minute
1400: 23.3 Calories Per Minute
1500: 25 Calories Per Minute