CrossFit Evergreen – CrossFit
“Adversity causes some to break. For others, it breaks records.”
Adversity can really, really hurt. Let’s not create an illusion that it’s all sunshine and rainbows. It will try our values, test our patience, and challenge who we are as human beings. It’s no warm cup of cocoa on a winter morning.
But a warm cup of cocoa doesn’t make us better. A picture perfect day doesn’t make us better. We learn when we make mistakes. When we miss, trip up, face plant, and get caught off guard. At our very basic biological level, this is how we adapt. It’s encoded in us… and it’s seriously like a secret sleeping super power.
That is, of course, if we use them to our advantage. The nature of a mistake is not to tell us we suck. That we failed. That we’re not good enough. The nature of a mistake is to educate us. To give us the ammunition we need to become better. To take the challenge to earn greatness, out of something that once was not.
Adversity is not in the way of greatness.
Adversity is the way to greatness.
This is the championship mindset.
Shoulder Press
Strict Press
https://ctstorageprod.blob.core.windows.net/videos-movements/strict-press-isometric.mp4
4 Sets:
4 Reps @ 70-75%
*4-5 Second Isometric
*Rest As Needed Between Sets
– 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)
Me, Myself and I (Time)
“Me, Myself & I”
https://ctstorageprod.blob.core.windows.net/videos-coaching/chest-to-bar-elbows.mp4
4 Rounds For Time:
50 Air Squats
400 Meter Run
30 GHD Sit-ups
20 Push-ups
10 Chest to Bar Pull-ups
Time Cap: 30 Minutes
– Conditioning Category: Threshold/Pacer
– Air Squats: Completed in less than 1:30.
– Run: Completed in less than 2:15.
– GHDSU: Completed in less than 1:30.
– Push-Ups: Completed in less than 1:15.
– Chest To Bar: Completed in less than 1:00.
– Score: Total time. If capped add 1 second for every missed rep. 100m = 1 rep.
– Let’s do our best to aim for even split times for each round. This means that we will need to be smart about our pacing from the beginning.
– Find a steady pace on the air squats.
– Aim for a solid pace on the run that you know you can sustain for each round.
– Find a smooth pace on the GHDSU and aim to complete these reps in 1-2 sets. If you break, keep your rest as short as possible.
– If push-ups are your jam, aim for 1-2 sets every round. If you tend to struggle with push-ups, aim for 3-4 sets each round keeping the breaks short.
– Aim for unbroken sets of chest to bar. If needed, take 1 quick break each round.
Prep
10 Air Squats
200m Run
3 GHDSU
4 Push-Ups
5 Chest To Bar
Modifications
AIR SQUATS
– Reduce Reps
400 METER RUN
– Reduce Distance
– 500/400m Row
– 400/300m Ski
– 1000/800m Bike
– 300m Air Run
GHDSU
– Reduce Reps
– Weight Sit-Ups
– Sit-Ups
PUSH-UPS
– Reduce Reps
– Elevate Hands
– 1 Abmat Under Chest
CHEST TO BAR PULL-UPS
– Reduce Reps
– Banded
– Regular Pull-Ups
– Ring Rows
– Alternating Dumbbell Plank Rows