CrossFit – Fri, Sep 1

CrossFit Evergreen – CrossFit

CFE INSPIRE

“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.

Pull Ups – Strict

Max set of strict pull ups.
Feet must not touch the ground.
FULL extension on each rep.
NO kipping.

Power Clean (Power Clean

4 Sets [Building to Heavy Set of 10]:
Set 1: 8 Power Cleans
Set 2: 5 Power Cleans
Set 3: 3 Power Cleans
Set 4: 10 Power Cleans [Touch & Go]

*Start First Working Set @ 65% of 1 RM
* Rest 1 Minute Between Sets)

– All cleans must be caught above parallel. All sets should be completed touch and go.

– We’ll start at 65% for our set of 8 and build to something heavier than we plan to hit for our heavy set of 10 for our set of 5 and set of 3.

– We can aim for 65% or higher for our heavy set of 10.

– Score: Loading of Heavy Set of 10.

MODIFICATIONS

– Reduce Starting Percentage

– Reduce Reps

– Remove Unbroken Rule

– Hang Power Clean

– Sub Dumbbells

Flat Feet (Time)

“Flat Feet”

3 Rounds For Time:
21-15-9 Toes to Bar
50 Double Unders
21-15-9 Squat Cleans
50 Double Unders

Barbell: MRx: 75/45, Rx: 95/65, Rx+: 115/85

Time Cap: 18 Minutes

– Overview: In today’s workout, the reps on the jump rope will remain the same throughout while the reps of toes to bar and squat cleans decrease each round. Athletes should move through this workout at the maximum sustainable pace.

– Toes To Bar: Athletes should be able to complete the reps in 3 sets or less each round.

– Double Unders: Reps should take 1:30 or less to complete each set.

– Squat Cleans: Loading should not exceed 60% of your 1RM squat clean. Reps can be completed in sets or as singles throughout.

– Score: Total time. If capped, add 1s for every incomplete rep.
– Try to hold on for bigger sets on the toes to bar today. Let’s aim for 1-3 sets each round.

– Keep the shoulders and hands down on the double unders to save the shoulders a bit. We should try to catch our breath here if we can.

– Let’s shoot for small sets, singles, or a mixture of both for the squat cleans. The goal here is just to be consistent and to stay moving.

MODIFICATIONS

TOES TO BAR

– Reduce Reps

– Toes To As High As Possible

– Knees To Chest

– Sit-Ups

– V-Ups

DOUBLE UNDERS

– Reduce Reps

– 1.5x Single Unders

– Plate Hops

– 30s Effort On Any Machine

SQUAT CLEANS

– Reduce Reps

– Reduce Loading

– Power Cleans

– Front Squats

– Sub Dumbbells

– 2x Squats Jumps