Tuesday
CrossFit Evergreen – CrossFit
“Seek not good from without; seek it within yourselves, or you will never find it.” – Epictetus
When something goes right, we’re relatively quick to point actions we took to get there. But when something goes wrong, it’s all too easy for us to do the opposite. To play the “blame game”, using external events as excuses.
A core tenant of Mental Toughness is responsibility. To accept that we played a role. But the purpose is not to blame ourselves, beat ourselves up, or throw a pity party. The purpose is that it gives us *options*.
When we take responsibility and look within, we now are in control. We can now focus on the moves to make to put ourselves into better position. It opens our eyes to the path forward. If we do the opposite however, and blame the externals, we have surrendered control. We won’t have any control, as the story we’re telling ourselves is that outside events determine my path.
Responsibility is a weapon.
Strength
Hang Power Clean
On the 1:30 x 5 Sets:
1 Hang Clean Pull
1 Hang Clean High Pull
2 Hang Power Cleans
Set #1 – 50% of 1RM Clean
Set #2 – 55% of 1RM Clean
Sets #3+4+5 – 60% of 1RM Clean
Hang Clean Pull
This movement is a long arm throughout. With a big shrug at the top of the rep along with triple extension of the lower body, we are purely looking to find our speed through the middle.
Hang Clean High Pull
This movement builds upon the clean pull, and now finishes with a bending of the elbows. With elbows coming high to the outside, our aim here is to train our timing of the bend as well as the bar path. “Hide your knuckles” is a cue that can be helpful for keeping the bar close. Rotate the knuckles forward over the bar towards the ground which will help us find a better scarecrow position.
In terms of height, we are looking to bring the bar to about heart level. Any higher, and it can become an artificial feeling that we do not want to ingrain. Let the bar rise from the extension, and let gravity take it right back down to the hang (don’t fight the negative).
To finish the set, 2 hang power cleans to confirm the bar path and movement. Weights are intended to stay on the moderate side.
Metcon
Water Break (3 Rounds for reps)
“Water Break” Part #1
AMRAP 4:00
27 Hang Power Cleans (95/65)
27 Lateral Burpees Over Rower
27/21 Calorie Row
Rest 4:00
“Water Break” Part #2
AMRAP 4:00
21 Hang Power Cleans (115/85)
21 Lateral Burpees Over Rower
21/15 Calorie Row
Rest 4:00
“Water Break” Part #3
AMRAP 4:00
15 Hang Power Cleans (135/95)
15 Lateral Burpees Over Rower
15/12 Calorie Row
Stimulus wise, we are looking for the following:
Part #1 – Very light. A load we feel confident we could do 27 unbroken with, when fresh.
Part #2 – Light/Moderate. A load we feel confident we could do 21 unbroken with, when fresh.
Part #3 – Moderate. A load we feel confident we could do 15 unbroken with, when fresh.
On the burpees over the rower, these are “lateral”. Completing our burpee parallel to the rower, our standard here for Rx will be a two-foot jump over the rower. Both feet are to take off at the same time, but can land one at a time on the other side. Of all three movements inside the workout, this will be the largest challenge for most. The count in these rounds are on the higher side, and will become metabolic. Pacing our efforts here will be important.
On the hang power cleans, efficiency is our focus point here. Although a simple thing to think about, it’s the reasoning behind that we want to take note of. The better we move here, the more energy we have left for the remaining two movements. These sets, despite the rounds starting with them, do not need to be unbroken. If we spike our heart rate in the first set of a 4:00 AMRAP, it is likely we won’t finish with our best time.
On the burpees, what is very helpful here is a breathing pace. Breathing at the top of each rep before dropping is a chance to regain our composure between each rep. The effort here is to move methodically through these totals so that we can bring strong pulls to our row.
Finishing a single round here will be challenging, but it is within reach in the first part. On the second part, we will find ourselves near the same finishing spot, ideally pushing a bit further than we did before. On the third and final, we are looking to surpass both.
Monday
CrossFit Evergreen – CrossFit
“There is a reason between listening, and waiting for your turn to speak.” – Simon Sinek
Listening is a skill.
To not “hear” the words of another, but to truly be in the moment. To listen sincerely.
Most listen with the intent to reply. That is, as the other is speaking, they’re already formulating what to say next. In these moments, they are no longer listening. We’ve shifted towards “hearing”.
In our conversations today, pay close attention to our thoughts as the other is speaking.
The intention is this:
Listen with the intent to understand.
Not to reply.
Strength
Front Squat
5 Sets:
1 Tempo Pausing Front Squat
1 Front Squat
Tempo: 5s negative, 3 second pause in bottom. Regular stand.
Set #1 – 60% of 1RM Front Squat
Set #2 – 65%
Sets #3+4+5 – 70%
Metcon
Metcon (Time)
For Time:
1,000 Meter Run
50 Thrusters (65/45)
30 CTB Pull-Ups
Replacing the row with a run, and upping our challenge on the thrusters and pull-ups, we’re looking at a mid-range chipper that will put our faster times in the 7:00-9:00 range.
The opening 1K run is a place we want to lean into, but only the point where we can move directly into the thrusters without hesitation.
Thinking back to our recent running workouts, the pacing on the runs are always important, but the juice is often not worth the squeeze when there is a large amount of work inside the gym. If we push this 1K run, and come into the gym 15 seconds faster than a conservative pace, we likely are in a metabolic state that will catch up to us halfway through the thrusters. And as one can imagine, a single break more on the thrusters or pull-ups can easily negate any time gained on the run.
As we enter the run, let’s visualize our 2 mile race pace. Not a 1 mile effort, and not as a slow as a 5K pace. But right in the middle. Aggressive, but one that we can hold directly to our bar.
On this bar, if there is a single goal for the workout, it’s this transition. Although a small, tiny fraction of the workout, let’s use this as our battle for the day. Our aim for the workout is to run directly to the bar, and begin. It is incredibly common here to pause, take a breather, and prepare ourselves for the thruster set. Instead, let’s go the opposite direction today. Assess on the move. Pick the bar up and go for 10 reps. Along the way, re-assess how we are doing. We aren’t looking for a straight set here, but we are looking for an immediate start.
Sat Partner WOD 6/22
CrossFit Evergreen – CrossFit
Solstice 2019 Mashup (Time)
With a team of 2-3 and a 35 minute time cap do 2019 reps:
You choose the movements, any movements to reach the total.
Example movements:
bench,
strict press,
curl,
triceps extensions,
delt raises,
double unders,
run,
row,
dead lift,
squats,
pull-ups,
TGU’s,
push ups,
abs
– partners work at the same time
– you choose the weights
– no more than 500 reps for run and/or row
– no more than 500 reps for jump rope
Friday
CrossFit Evergreen – CrossFit
“Remember there’s no such thing as a small act of kindness. Every act creates a ripple with no logical end.” – Scott Adams
How does an echo start?
With a small sound. One that in and of itself, is barely even noticeable. But shortly thereafter that soft sound, comes it’s echo. Still maybe nothing to turn heads. Yet, this echo builds upon its previous. And again. And then again. Before we know it, it’s impossible to ignore.
It’s called the “changing of the echos”, and it starts with a single act. Can we start one today?
Strength Test
Deadlift (Heavy 1-Rep)
Take 12 minutes to build up to and establish a Heavy 1-Rep Deadlift. This means you should be able to maintain good form all the way up and back down.
Metcon
Metcon (Time)
For Time: (24 Min Cap)
2K Row
50 DB Snatches 30/20 (Rx+=50/35)
40 Front Racked Wall Ball Lunges (20/14)
30 Pull-Ups
20 Box Jumps (24″/20″) (Rx+= Burpee Box Jumps)
A descending repetition chipper, starting with a 2K row buy-in.
Although we will find some separation inside this distance, we want to remind ourselves that it is purely the buy-in. 10 seconds, although significant in a 2K race, can disappear in a single transition inside the gym in the following movements. We want to move here on this row, but it’s truly the buy-in. Let’s visualize the pace we believe we would hold for roughly a ~5K distance.
On the following DB Snatches, we have a single larger set. At 50 repetitions, a steady and methodical pattern for touch and go reps is key here. With a micro-pause at the top, we can settle into a breathing pace on these snatches. The key is to find the place to get the air in. Naturally, it is not in the bottom of the rep, and is instead after lockout as the hands are changing the bell as it descends.
On the 30 pull-ups, let’s aim for big sets. Some options for thought:
16-14
12-10-8
9-8-7-6
By no means do we want to hit a wall and reach failure in the pull-ups, but knowing that this is our final “pulling” station in our chipper, we can be aggressive here and hang on for challenging sets.
On the final burpee box jumps, let’s game plan for reps 10-20. This is where we will lose our pace, if we do. By seeing the light at the end of the tunnel, we may start these final 20 too quickly, resulting in the extra steps in the final reps… that add the extra seconds. Slow is smooth, smooth is fast on these reps to start. Focus on our footwork, and at rep 10, aim to move one step faster than our front half.
Thursday
CrossFit Evergreen – CrossFit
Strength
Bench Press (4 x 4 (2 weight changes))
Metcon
Metcon (Time)
3 Rounds:
40 DU
25 Abmat Sit-ups
Into…
5 Rounds:
5 Strict TTB
10 Pushups
200 Flutter Kicks
Wednesday
CrossFit Evergreen – CrossFit
“Champions don’t blame the tools they’ve been given. Champions sharpen them.”
Abraham Lincoln once wrote that if he had six hours to cut down a tree, he would spend the first four sharpening the axe.
It doesn’t matter where you started, or even where you’ve been. All that matters is two questions. Where do you want to go, and how hard are you willing to work to get there. We have what we need. Everyone does. The separation comes down to who is willing to do the work.
Never whine.
Never complain.
Never make excuses.
Strength
Power Snatch
On the 2:00 x 5 Sets:
1 Hang Power Snatch
2 Power Snatches
3 Overhead Squats
Inside this complex, we are looking to hold onto the bar throughout. If we must drop the bar from overhead between snatches, let’s quickly reset onto the bar.
Set #1 – 60%
Set #2 – 65%
Set #3+4+5 – Build to a heavy complex for the day.
Metcon
Bartender (AMRAP – Rounds and Reps)
AMRAP 10:
12 Deadlifts
9 Overhead Squats
6 Hang Power Snatches
Barbell – 115/85
On all three movements, although this sounds a little “obvious”, let’s remind ourselves of midline stabilization here. When we breathe and relax, our torso moves. Slightly, but it “translates”, placing demand on the smaller muscle groups surrounding our spinal structure. If we have such movement (often just do to not actively thinking about it), these muscles can become over taxed. And what results is what is known as the “back pump”. Where the lower back, or a portion of the back, feels like lactic acid just got stuck in there. And this “pump” can shut us down, leaving us unable to squat and sometimes hinge. It leaves us after some time, but it feels like significant cramping sensation in the lower back. This is very common when we combine deadlifts with a weighted squat. Focus throughout all three movements on what we are doing with our abdominals. Breathe at the top of each rep, but brace during movement.
On the deadlifts, athletes may find 1-2 breaks helpful. In any event, breaking after the 11 reps to establish a snatch grip width sets us up well to finish our 12th in position for a hang power snatch or a hang squat snatch (starting our next OHS).
On these overhead squats, we likely do not want to break these reps up. By the time we are challenged on this movement, we are likely well past halfway, with only a couple of repetitions to finish the set. With our next movement in mind (hang power snatch), we are not looking to excessively snatch the barbell outside of that final six reps.
On the final six hang power snatches to complete the round, we may find success in a single break here. Although we may be able to complete a handful of sets unbroken, let’s place ourselves in minute 7 of the workout. If we believe we will be breaking up the six reps there, it may be best to break from the start, and focus on smooth and quick transitions between say 3-3.
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