CrossFit Evergreen – CrossFit

“Every action you take is a vote for the type of a 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 1000 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.

View Public Whiteboard


See Coach’s board

Stamina Squats 66-68% (EMOM x 12)

On the minute x 12 (6 rds(

Min 1 – 3 front squats

min 2 – 6 back squats
– single barbell

– climbing back up the progression ladder

High Hang squat snatch (EMOM x 10)

On the minute x 10

– 1 high hang squat snatch
– recommended %

– set 1 – 62%

– set 2 – 67%

– set 3 – 72%

– set 4 – 75%

– set 5 – 78%

– set 6 81%

– sets 7-10 – 84%

– focus on technique not weight.

Top Shelf (AMRAP – Rounds and Reps)

15 min AMRAP:

– 21 wall balls 20/14

– 12 power snatches

– 15 toes to bar

– 12 OH squats

MRx: 75/55, Rx: 95/65, Rx+: 115/85
– barbell weight should be something you could power snatch 21+ reps unbroken

– start slower than you think you need to