Friday
CrossFit Evergreen – CrossFit
“The purpose of pain is to move us in action, not to make us suffer.” – Tony Robbins
Pain gets a bad rap.
Not in our world.
Pain is a purely a temporary feeling… where suffering is a state of mind.
As Tony Robbins puts it, it’s purpose is to move us forward. It’s leverage. An advantage, and a very powerful one at that. Few things in the world can get a human being to move faster than pain. It’s our body and mind telling us to go.
Pain is mandatory.
Suffering is optional.
Strength
Front Squat
On the 1:30 x 7 Sets
Set 1 (On the 0:00): 3 Reps @ 77%
Set 2 (On the 1:30): 1 Rep @ 82%
Set 3 (On the 3:00): 3 Reps @ 77%
Set 4 (On the 4:30): 1 Rep @ 85%
Set 5 (On the 6:00): 3 Reps @ 77%
Set 6 (On the 7:30): 1 Rep @ 88%
Set 7 (On the 9:00): 12 Reps @ 62%
*Percentages Based on 1RM Front Squat
STIMULUS
-This week, we climb by 2% across all lifts over last week
-The percentages will stay at 77% for each set of 3
-The percentages will climb by 3% on each set of 1 (82-88%)
-We’ll finish out the session with a 12-rep drop set at 62%
-Sets begin every 90 seconds (0:00 – 1:30 – 3:00 – 4:30 – 6:00 – 7:30 – 9:00)
-These percentages based on your 1RM Front Squat
Metcon
Wise Men (3 Rounds for reps)
AMRAP 3:
Max Rounds of Macho Man (135/95)
Rest 3 Minutes
AMRAP 3:
Max Rounds of Macho Man (155/105)
Rest 3 Minutes
AMRAP 3:
Max Rounds of Macho Man (185/135)
MACHO MAN
1 “Macho Man” complex is:
3 Power Cleans
3 Front Squats
3 Push Jerks
STIMULUS
GENERAL
-“Wise Men” is a CompTrain Benchmark workout that was last completed on July 27, 2018
-You’ll work through max rounds of the “Macho Man” complex in three minute windows
-With 3 minutes of rest built in, we’re looking to push hard during these work intervals
-Your score in each AMRAP 3 is the total completed rounds and reps
MACHO MAN
-The weights will slightly increase with each round
-Let’s choose our barbell weights based off the following recommendations:
-1st Round: Lighter weight that you see yourself being able to complete around 6+ rounds (1 Round Every :30 Seconds)
-2nd Round: Moderate weight that you see yourself being able to complete around 4+ rounds (1 Round Every :45 Seconds)
-3rd Round: Moderately Heavy weight that you see yourself being able to complete around 3+ rounds (1 Round Every Minute)
Strategy
-The Power Cleans are the pacer of the “Macho Man” complex
-Approach the Power Cleans in a way that allows you to go big on the Front Squat and Push Jerks
-On the opening bar, you may be able to string together unbroken sets on all 3 movements
-A common strategy as the weights increase is to go with singles on the 3 Power Cleans and unbroken through the Front Squats and Push Jerks
-At the heavier weights, the pace between Power Clean reps should likely be slower than at the lighter weights to allow for big sets on the Squats and Jerks
-Dropping the Front Squats or Push Jerks mid-set just means we have to do more Power Cleans that don’t count towards the score
Thursday
CrossFit Evergreen – CrossFit
“There will never be a better you, than you.”
There is a lot to be said about authenticity.
The first definition inside Merriam-Webster reads, “worthy of acceptance or belief.”
If there’s one sure way to find failure in something, it’s through not being ourselves. It just doesn’t pan out in the long run. While we always remain a student, the harm lies when we blur the lines between emulating the traits of our mentors… with trying to actually be them.
Our mentors do not wish for us to follow in their footsteps.
Our mentors wish for us to go further. To blaze the path further than before.
We have incredible leaders to guide us. But it is now on us to push even further. And there’s no one suited better for that, than you.
What makes you, you? Comment below.
Strength
Bench Press (5×3 (Two weight changes allowed))
Metcon
Metcon (AMRAP – Reps)
30 Minutes of Single Unders
Every 5 Minutes:
5 Strict Pull-ups
10 Push-ups
15 Russian Kettlebell Swings (53/35)
Score is the total number of jump ropes completed
Consider the following variations for the upper body movements
Push-ups:
Reduce Reps
Hands on Box or Bench
Knee Push-ups
Strict Pull-ups:
Reduce Reps
Banded Strict Pull-ups
Ring Rows
-The workout begins on the jump ropes
-Every 5 minutes, you’ll stop and complete 1 round of 5-10-15
-Choose variations that allow you to complete each movement unbroken
-Rounds begin on the 5:00 – 10:00 – 15:00 – 20:00 – 25:00
Mobility
Upper Body:
1. Puppy Pose: 1 Minute
2. Shoulder to Floor: 1 Minute
3. Wrist Stretches: 1 Minute
Lower Body:
1. Couch Stretch: 2 Minutes Each Side
2. Pigeon Pose: 2 Minutes Each Side
3. Butterfly: 90 Seconds
4. Pike: 1 Minute
5. Straddle: 1 Minute
6. Kneeling Split: 1 Minute
Wednesday
CrossFit Evergreen – CrossFit
“The Marshmallow Experiment”
The experiment conducted decades ago began by bringing in children into a room, one by one, sitting them down in a chair with a single marshmallow in front of them.
The researcher offered a deal. He said he was going to leave the room, and if the child didn’t eat the marshmallow while he was away, then a second marshmallow would be rewarded. However, if the child chose to eat the marshmallow while he was away, they wouldn’t get a second. What he didn’t say was how long he’d be gone. The choice was simple – one treat now, or two treats later. Some of the children ate it right away. Some squirmed around for a bit, and gave in after a couple of minutes. And some of the children managed to wait until the researcher came back. The research team followed the participants for 40 years afterwards. The children who ate the marshmallow immediately… struggled in life. They didn’t have careers they were proud of, and they didn’t live lives they were happy with. The children who held out went on to live as highly successful individuals.
The ability to delay gratification is a critical component in life. Whether we want to go to the CrossFit Games, be the best spouse we can be, or propel our career forward, we must have the willpower to stay the course with the longer term in mind. Even when we’re tired, hungry, beat up, and starving for a bite of that marshmallow… we’re tough enough to hang on.
Metcon
Thrusters thrusters everywhere (3 Rounds for reps)
On the Minute x 7:
Thrusters
Minute 1: 115/85
Minute 2: 135/95
Minute 3: 155/105
Minute 4: 155/105
Minute 5: 155/105
Minute 6: 135/95
Minute 7: 115/85
Record total reps for each Weight
STIMULUS
-The Thruster is the focus of today’s Beast Builder
-Within each minute, you’ll complete one single unbroken set at the listed weight
-Once the bar hits the ground, you’ll rest until the next minute begins
-In other words, there are a total of 7 sets across the EMOM, where you’ll push for max reps at each
-Choose your weights based on the following recommendations:
-1st Weight: A weight that you could cycle for 21+ reps unbroken when fresh
-2nd Weight: A weight that you could cycle for 15+ reps unbroken when fresh
-3rd Weight: A weight that you could cycle for 9+ reps unbroken when fresh
-Record your total reps at each weight
-Your score will be the sum total of all 7 rounds
Long Haul (Time)
2 Rounds For Time: (25 Minute Cap)
20 Push Presses (115/85)
30 Single Dumbbell Box Step-ups
40 Burpees
50/35 Calorie Row
Dumbbell: 50/35
Box: 24″/20″
GENERAL
-2 rounds for time through this longer conditioning piece
-We expect this workout to take around 15-25 minutes to complete
PUSH PRESS
-Choose a weight on the push press that you could complete 25+ reps unbroken when fresh
-Within the workout, this should be a weight you can complete in 3 sets max
SINGLE DUMBBELL BOX STEP-UPS
-Use one dumbbell and hold it however is most comfortable for you
-This should be a moderate weight that allows you to complete the 30 reps with in 1-3 sets
-Stand to full extension on the top of the box and alternate legs every reps (15 Each Side)
BURPEES
-These are standard burpees
-Just like on the box step-ups, ensure full extension at the top of each rep
Strategy
PUSH PRESSES
-Let’s try to move through big sets here if possible, while picking an option that you see yourself repeating in round 2
-Aim for maximum efficiency by being aggressive with the leg drive to launch the weight overhead
-Consider the following sets:
1 Set: 20
2 Sets: 12-8 or 10-10
3 Sets: 7-7-6
SINGLE DUMBBELL BOX STEP-UPS
-Getting the dumbbell in a comfortable position will enable you to stay moving consistenly through the step-ups
-Resting the weight on one shoulder might be the best option
-If you want to, you can switch shoulders at the 15 rep mark or simply change shoulders in round 2
-You can approach the 30 reps in several short bursts or as one slower paced set
-If you need to take breaks, think about the following sets:
2 Sets: 20-10 or 15-15
3 Sets: 10-10-10 or 12-10-8
BURPEES & ROW
-Smooth is fast on the burpees and row
-We’re likely moving for 5-8 minutes through the last two movements of each round
-Find a speed in round 1 that you see yourself matching or beating the second time around
-Especially on the final row to finish out the workout, try to hold a pace that is well above your opening round
Tuesday
CrossFit Evergreen – CrossFit
“Head, Heart, Hands.” – Jim Kwik
Every action originates as a thought in our head. But from there, thoughts of course don’t just materialize into existence in front of us. It doesn’t go “head to hands”. There’s a step between that decides if it’s going to actually happen: heart.
It’s the emotional connection. Our level of buy-in. We could have the most grandiose plan of all time, but if we aren’t bought in with our heart in full… we know it will never work.
It’s less about what we’re doing, and more about why we’re doing it. Our success is less about “which path”, and more about the level of commitment we bring to it.
As we move through our day, let’s consider this concept of Head, Heart, Hands. If we find ourselves struggling with something… a specific career, a relationship, a lifestyle… what is causing it? Are we bought in?
Head, Heart, Hands.
Our reasons are what will reap our results.
Strength
Strict Handstand Push-Ups
HSPU with no added assistance from a kip.
Strict Handstand Push-ups:
On the 1:30 x 5 Sets:
1 Set of Strict Handstand Push-ups
STIMULUS
-Pick a number of unbroken strict handstand push-ups that you think you can sustain for 5 rounds
-For Example: It might be you goal to hold 5 sets of 9 across the board
-The goal is consistency across rounds here, as the score is the lowest of the 5 rounds
-Rounds begin every 90 seconds (0:00 – 1:30 – 3:00 – 4:30 – 6:00)
-You can expect to have about a minute of rest between each set of strict handstand push-ups
-Choose a variation that allows you to complete at least 5 reps per set
SUBS
-Feet on Box or Bench (Reduces Weight Being Pressed)
-Double Dumbbell Strict Press
Metcon
The Undertaker (AMRAP – Rounds and Reps)
AMRAP 13:
Buy-In: 1,000 Meter Row
Directly Into…
-5 Deadlifts (245/165)
-15 AbMat Sit-ups
-25 Double Unders
STIMULUS
GENERAL
-This 13-minute workout begins with a buy-in effort on the
Row
-The buy-in happens only once during the workout
-We expect the row to take between 3:30-5:00, leaving roughly 8:00-10:00 for the scored portion
-The scored portion of the workout is the total rounds and reps of deadlift, sit-up, and double under triplet
DEADLIFTS
-We’re moving a moderate barbell load for 5 reps each round
-Choose a weight that you see yourself going unbroken with throughout the workout
DOUBLE UNDERS
-These double under sets are intended to be very small and quick
-Choose a number or variation that allows you to complete the work unbroken or in under 30 seconds
Strategy
BUY-IN ROW
-The buy-in row doesn’t count towards our score, but it’s definitely not a throw away station
-Let’s find a pace here that supports continuous movement on the scored portion of today’s workout
-With 13 minutes of work, let’s hold a speed on the rower that you could see yourself maintaining for around that amount of time
-If we approach the row as it’s own workout, it might mean holding an aggressive speed early on that could negatively affect the work that follows
SCORED PORTION
-The scored portion of the workout is a triplet piece that allows us to keep moving due to the rep scheme, combination of movements, and lack of interference
-On the deadlifts and double unders, let’s try to push for unbroken sets if possible
-The movement that helps us accomplish this is the AbMat Sit-ups
-Slow down your speed as needed to hit this goal
-You can use the sit-ups as a “moving rest” station, where you can reload the upper body and lower body for the more challenging movements that follow
-However, if you’re confident in going unbroken on the other two movements, feel free to maintain a normal speed on the sit-ups
Monday
CrossFit Evergreen – CrossFit
“As I walked through the door to my freedom, I knew that if I did not leave all the anger, hatred and bitterness behind… I would still be in prison.” Nelson Mandela
Nelson Mandela was sentenced to 27 years in prison.
He had no bed.
He was routinely put in solitary confinement, with no end in sight.
He at one point was thrown into an empty grave, where he was sure he was about to be killed. But was instead, he was urinated on by the prison guards. For their humor.
What he went through is something no human being should ever have to endure.
Yet, to his inauguration ceremony as president of South Africa, he invited one of his former jailers. On another occasion, he invited out to lunch the man who tried to get him sentenced to death (instead of prison). And on his 20th anniversary of his release, Nelson invited a third jailor to dinner with his wife.
When asked why he would do this, why he would invite the very same people that tried to make his life miserable, he replied: “If I did not… I would still be in prison.”
Strength
Back Squat
Set #1 (On the 0:00) – 9 Reps @ 77%
Set #2 (On the 2:00)- 7 Reps @ 84%
Set #3 (On the 4:00) – 5 Reps @ 91%
Set #4 (On the 6:00) – 3 Reps @ 96%
Set #5 (On the 8:00) – 1 Rep @ 100%
Set #6 (On the 9:00) – 1 Rep @ 102%
Set #7 (On the 10:00) – 1 Rep @ 105-106%
Set #8 (On the 11:00) – 1 Rep @ 105-106%
Set #9 (On the 12:00) – 1 Rep @ 105-106%
Set #10 (On the 13:00) – 1 Rep @ 105-106%
Set #11 (On the 14:00) – 1 Rep @ 105-106%
-Sets 1-4 completed “On the 2:00”
-Sets 5-11 completed “On the 1:00”
-Percentages Based on 5RM Back Squat
STIMULUS
-Today marks the 3rd iteration of these Back Squat Waves
-Each set of back squats are designed to be completed on the clock
-Sets 1-4 completed “On the 2:00”
-Sets 5-11 completed “On the 1:00”
-We have the chance here to build upon last week’s five heavy singles at 104%
-Increase loading by feel
-The listed percentages are based on your recently established 5RM Back Squat
Metcon
Foot Locker (Time)
5 Rounds:
9 Toes to Bar
15 Wallballs (20/14)
Directly Into…
5 Rounds:
9 Power Snatches (75/55)
15 Overhead Squats (75/55)
STIMULUS
GENERAL
-You’ll complete all 5 sets of Part 1 before moving on to Part 2 of today’s workout
-There is no rest between each of the 5 round pieces
-Your score is total time it takes to complete the 10 total rounds
-We expect this workout to take around 10-18 minutes to complete
WEIGHTED MOVEMENTS
-The barbell is intended to be very light
-This should be a weight that allows you to complete the power snatches in 2 sets and overhead squats in 1
-Choose a medicine ball weight that allows you to complete the wallballs is 2 sets
TOES TO BAR
-Choose a rep number or variation that allows the toes to bar to be completed within 1-3 sets
Partner Fundraising Competition 9-11 AM
CrossFit Evergreen – CrossFit
Tunnel of “What kind of love?” (No Measure)
In teams of two, complete the following for points:
A. “Breathless in Evergreen”
1000 m row (for precision), 100m at a time.
Partner A rows 100m
Partner B does jump rope singles for reps
Switch every 100m
Any distance above or below 100m
= burpee penalties
Overall time and total jump rope for score
B. “Roses have thorns” 20 min AMRAP:
– 50 partner standing med ball twists 20/14
– 50 partner med ball situps 20/14
– 50 partner wall sit and dips
– 50 weighted push-ups 55/35 (divide effort, 1 partner at a time)
C. Eggrolls :45 seconds
(count each drop of a chip)
We’d like to thank everyone who helped make this happen. Specifically, Chow Down for providing the surprise push-up enhancers!
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