CrossFit Evergreen – CrossFit
“Empathy fuels connection. Sympathy drives disconnection.” – Brene Brown
Sympathy is feeling “sorry” for someone. And although these intentions often come from a good place, it actually further isolates the individual. It creates a deeper divide.
Empathy, on the other hand, is free of judgement. It’s being an sincere listener, present for the individual in relation… but not “diagnosis”. Instead of being there to fix you, it’s being there with you.
Rarely can a response make something better. What can make something better, is conne
Metcon
2k Row (Time)
Max Effort 2k Row
DESCRIPTION
We’ll begin the week by completing our annual 2k benchmark on the rower
We last tested this effort on 7.16.19
This is the priority for the day, so let’s aim to bring the focus and intensity here
Just like a easy 1 mile jog compared to a 1 mile time trial, we reap the benefits by pushing the pace
Follow the instructions below to set-up the monitor on a Concept 2 Rower:
Select Workout
New Workout
Single Distance
Set to 2000 Meters
Set Splits to 500 Meters
Set Pace Boat to Desired Split Time (Optional)
Change Display to Show Pace Boat (Optional)
STRATEGY
GENERAL
If you’ve completed a 2k time trial before, you’ll have a time to reference for planning today’s effort
For Example:
If your last recorded time was 8:00, your average pace per 500 meters was 2:00 flat
To improve your score, you would need to average under 2:00 for your pace per 500 today
Not all paces will be as easy to calculate as the above example
Click Here to see a pacing chart
You can use this chart find your goal finish time and the corresponding pace per 500 you would need to get there today
If this is your first 2k time trial, we’re looking for a strong and smart effort
There is definitely thoughtful pacing involved due to the duration
Strength
Snatch
Squat Snatch Complex
On the 1:30 x 5 Sets:
Pausing Hang Squat Snatch
Pausing Low Hang Squat Snatch
Hang Squat Snatch
Low Hang Squat Snatch
Set 1: 50% of 1RM Snatch
Set 2: 55% of 1RM Snatch
Set 3: 60% of 1RM Snatch
Sets 4-5: 65-70% of 1RM Snatch
STIMULUS
DESCRIPTION
Today’s complex will work on balance in the receiving position of the Squat Snatch
Taking the bar from the 2 hang positions helps us better isolate this part of the movement
We’ll work on balance by pausing for 2 seconds in the bottom of the first two movements
These 4 reps are designed to be completed without dropping the bar
See below for a complex demo video
MOVEMENT VIDEOS
Complex Demo: https://www.youtube.com/watch?v=AppHW2T-Buo&feature=youtu.be
Front Squat
Front Squat
3 Sets of 2 @ 70% of 1RM
2 Sets of 2 @ 75% of 1RM
STIMULUS
DESCRIPTION
Working some moderately heavy sets of 2 out of the rack
After the challenging 2k effort, we’re keeping the volume and percentages fairly manageable
Take 3-5 warmup sets to reach your opening 70%
Rest as needed between these 5 working sets to maintain quality movement
Home WOD
1-Mile Run (Time)
Max Effort 1-Mile Run
Body Armor
3 Giant Sets:
9 Tempo Single Arm Bent over Row (left)
21 Banded Good Mornings
9 Tempo Single Arm Bent over Row (right)
21 Banded Pull-Aparts
Rest 2:00 between rounds.
STIMULUS
Today’s Body Armor focuses on our rowing and posterior capacity
On the bent over rows, place a hand on a bench/box/platform, so that we assume a near 45 degree angle with our upper torso to the ground
The tempo rows are 3s in each direction (lowering and raising)
Athletes choice on the loading for both the bell and bands, with the intention being unbroken sets throughout