CrossFit Evergreen – CrossFit
“Bread today is better than cake tomorrow” – Chinese Proverb
There is a common misconception about drive. That if we pause to celebrate today, that we will lose our fire for tomorrow. We’ll lose our competitive edge. And we’ll be satisfied with where we are.
Something we want to recognize: Gratitude is not linked to a lack of drive. Or a lack of performance. It’s actually quite the opposite.
There’s a hormone in our brain called dopamine. It’s the “feel good” hormone. And it’s released whenever we hit that big lift, PR that workout, or just do something well. Call it the celebration hormone.
When athletes go wrong here, it’s because they fail to see something:
That dopamine is incredibly, incredibly addicting.
Think back to when you were first starting CrossFit, and let’s say you were in class. You’re thinking and working hard on your technique, and coach walks by and catches you with marked improvement to your form. He/She says – “Hey.. freakin’ nice job there. That’s an incredible improvement!”.
How would you feel? Think about it for a moment. I think we would have felt proud, accomplished, and… eager for the *next one*. The next praise. Because that felt good. And I want that next one. So I’m going to bust my ass even *harder now* to get my technique even better.
Now purely for thought – take the opposite. Pretend you never got that praise, ever. It’s only “not good enough” at all times. Fast forward 2 years. Which athlete is thriving?
Dopamine is a weapon. An absolute weapon. We just need to use it properly. Celebrate today, if for no other reason, than because it will make us even hungrier for tomorrow.
Strict Press (Weight)
Strict Press
https://ctstorageprod.blob.core.windows.net/videos-movements/strict-press-isometric.mp4
4 Sets:
5 Reps @ 65-70%
*4-5 Second Isometric
*Rest As Needed Between Sets
– Our next iteration of our strength pieces is isometric holds.
– For EACH strict press, hold for 4-5 seconds at 1 inch off shoulder on the way up. Squeeze muscles as hard as you can during pause, then fire up as fast as possible.
– Watch a clock or have someone count out loud for you as we want to complete the full 4-5 seconds to get the most out of these reps.
– Score: Enter heaviest set.
Prep
10 Empty Barbell Strict Presses
2-3 Light Reps (No Isometric Hold)
2-3 Moderate Reps (With Isometric Hold)
Lynne’s Twin (AMRAP – Reps)
“Lynne’s Twin”
https://ctstorageprod.blob.core.windows.net/videos-coaching/bar-muscle-ups-start.mp4
AMRAP 20:
.5/.4 KM Bike Erg
Max Unbroken Push Jerks
.5/.4 KM Bike Erg
Max Unbroken Bar Muscle-ups
Barbell-MRx: 115/65, Rx: 135/85, Rx+: 155/105
– Conditioning Category: Grind
– Bike Erg: Each bike should be completed in 2:15 or less.
– Push Jerks: Loading should not exceed 65% of your 1RM push jerk. Barbell should be taken from the floor. Athletes should be able to complete 7 or more reps each round.
– Bar Muscle-Ups: Athletes should be able to complete 3 or more reps each round.
– Workout Note: Athletes can take up to 30s between finishing the bike and beginning their set of push jerks or bar muscle-ups. The only exception of this is at the very end of the workout. You may rest up to 1:00 before your last set if you know you won’t have time for another full bike.
– Score: Total reps. Enter push jerk reps and total bar muscle-up reps in the notes.
– Athletes should aim to complete the same number of push jerks and bar muscle-ups each round as opposed to starting with big sets and have them get significantly smaller as the workout goes on.
– Bike at a pace that allows you to recover and prepare for the next set of push jerks or bar muscle-ups.
Prep
200m Bike
5 Push Jerks
100m Bike
2 Bar Muscle-Ups
Modifications
500/400 METER BIKE ERG
– 250m/200m Row
– 200m/150m Ski
– 200m Run
PUSH JERKS
– Reduce Loading
– Sub Dumbbells
BAR MUSCLE-UPS
– Banded
– Jumping
– Chest To Bar Pull-Ups
– Strict Pull-Ups