“Enthusiasm is common. But endurance, is rare.” – Angela Duckworth
How often do we see a friend start a goal, only to fall off in a matter of weeks (maybe days)? Enthusiasm or motivation is quick to come by, but also quick to go.
Motivation and short term goals can’t change us. They can’t even move us. What does, are reasons. It’s not the goal of “losing 5 pounds” that drives her forward… it’s because she wants to set the example to her daughter that we’re not “genetically pre-determined” to be overweight, even if the entire family has always been.
Reasons are what wakes us up in the morning. Reasons are what drives us to go the extra mile. It’s where we draw our endurance from.
Goals and enthusiasm aren’t wrong to have, but they can’t be our backbone. Enthusiasm can be broken. Reasons on the other hand, are impenetrable.
HSPU with no added assistance from a kip. On the 1:30 x 7
1 Set of Strict Handstand Push-ups
Week 3 of 3 in this progression
The goal is to slightly increase your score over previous attempts
Within each 90 second window, you’ll complete a single set of strict handstand push-ups
While the number may not end up perfect, the goal here is to maintain a consistent number across the 7 sets
Pick a number from the beginning that you think you can hold throughout
Enter your lowest round number as your score
For Example: If your rounds went 10-10-10-10-10-9-9, your score for the day is 9
STRICT HANDSTAND PUSH-UPS
Box Handstand Push-ups
Double Dumbbell Strict Press
Flex Seal (Time)
50 AbMat Sit-ups, 25′ Handstand Walk
25 Dumbbell Deadlifts, 25′ Handstand Walk
40 AbMat Sit-ups, 25′ Handstand Walk
20 Dumbbell Deadlifts, 25′ Handstand Walk
30 AbMat Sit-ups, 25′ Handstand Walk
15 Dumbbell Deadlifts, 25′ Handstand Walk
20 AbMat Sit-ups, 25′ Handstand Walk
10 Dumbbell Deadlifts, 25′ Handstand Walk
10 AbMat Sit-ups, 25′ Handstand Walk
5 Dumbbell Deadlifts, 25′ Handstand Walk
Double Dumbbells: 50’s/35’s
30 Seconds of Practice
30 Seconds of Handstand Weight Shifting
30 Seconds of Box Shoulder Taps
DOUBLE DUMBBELL DEADLIFTS
Single Dumbbell Deadlifts (2x Reps)
Barbell Deadlifts (135/95) (61/43) DESCRIPTION
Today’s conditioning piece will train your handstand walking skills under midline fatigue
Between each set of AbMat Sit-ups and Dumbbell Deadlifts is a 25′ Handstand Walk
You can set your Dumbbells and AbMat 25 feet apart so you are essentially handstand walking from station to station
DOUBLE DUMBBELL DEADLIFTS
The dumbbell weight we’re using today would be heavier on some movements, but it is relatively light for the deadlift
Choose a weight that allows you to complete each round in 1-2 sets
Holding the bells on the outside of the body with a narrow stance, you’ll tap on head of the dumbbell on the floor in the bottom of each rep
Walking in 25′ increments today for a grand total of 250′
Each 25 foot segment should take 30 seconds or less to complete
Adjust your distance or choose a variation that works within this time frame
ABMAT SIT-UPS & DUMBBELL DEADLIFTS
The AbMat Sit-ups and relatively light deadlifts are lower skill movements, but they will fatigue nearly every part of the body for handstand walks
Adjust your pace on these two movements to maximize your abilities on your hands
If you know the handstand walks will present a big challenge, slow down your cycle time on sit-ups and break up the deadlifts more than you want to
This slower pace will enable you to approach the handstand walks under control, which can lead to better execution
If you’re more confident in your handstand walking abilities, see if you can push the pace on these two movements
The hardest part on handstand walks can sometimes be just starting the movement
Waiting for the perfect time is common, as this is a very high skill movement
Breaking the 25 feet into smaller chunks physically and mentally can help you get going soon after finishing the deadlifts and sit-ups
Rather than thinking of having to go 25 feet unbroken, just kick up and get 5-10 feet
Once you’re up, you may feel like you can
CrossFit Evergreen – CrossFit
“I go and look at a stonecutter hammering away at his rock perhaps a hundred times without as much as a crack showing in it. Yet at the hundred and first blow it will split in two, and I know it was not that blow that did it, but all that had gone before.” – Jacob Riis
We crave the confirmation of progress. Whether that be weekly increases in weights, continual raises at work, or anything between. It can be in our nature to seek out those signals. Yet we can learn something from the stonecutter.
When a stonecutter addresses his next task, splitting a giant stone in two, he starts hammering away. One blow at a time, he lines up each and every strike with meticulous precision. 10 strikes pass by, and there is no visible change to the stone. 50 strikes go by, and still no visible change. No cracks, dents, or any indication of… anything. 100 strikes pass, and, the same. On the 101st strike, it splits in two.
Through the 100 strikes, there wasn’t an external signal or sign that this was working. But beneath the surface, invisible to the eye, the stone was splitting with each passing blow. It wasn’t something different about the final strike… it was instead the culmination of all 101 blows. Impossible without a single one of them.
True change takes place from the inside out. And much like the stonecutter, we have two options: to spend emotional energy worrying if we’re making progress, or to have full faith in the process, spending every ounce of focus we have on that next strike.
If you have only a single dumbbell, complete a regular push-up, and the remainder as written above
If you do not have any weights, complete:
1 Push-up Plank Video
CrossFit Evergreen – CrossFit
“Belief is irresistible.” – Phil Knight
Inspiration can move us for a couple moments. Motivation, might have hours. A day at most. They both run out. Belief however, will never. Belief is unending.
When we believe to the core of our being in something, failure is not an option. It’s just not a possibility in our world. We can get kicked down, beat up, thrown into the mud over and over… but it won’t matter. Because we’ll get back up, every time smarter. Belief knows nothing but to try once more.
Yet one of the greatest tragedies in life is that we don’t believe. We don’t believe we have control over our lives. We don’t believe we have the capabilities, or if we ever will. We don’t believe we’re the right person.
Yet one thing we can believe – that is it us, and only us, that can create the life we want. And if we can take that to heart, then there is nothing else to do, but to try once more.
Over the next weeks, the height will stay the same and the percentages will increase
Use 55% of your 1RM Back Squat for all 10 sets today
The box squat is designed to utilize more glutes, hamstring, and back than the traditional back squat
We’ll break this movement down into 4 parts: Stance, Down, Sitting, and Up
For the stance, we want to take a wider stance than usual to help pin point the posterior chain more
On the way down, think about sitting back slowly so the shins are vertical instead of dropping straight down
We want to briefly pause in a sitting position to take away the stretch reflex of the movement instead of just bouncing off the box
The goal is to be explosive as possible on the way up to our standing position
Pausing Back Squats (3 Seconds in Bottom)
2-3 Box Squats
Building to 55% of 1RM Squat
Cinnamon Swirl (AMRAP – Rounds and Reps)
200 Meter Run
5 Strict Pull-ups
10 Push Presses (95/65)
15 Deadlifts (95/65)
Banded Strict Pull-ups
250 Meter Row
500 Meter Bike Erg
200 Meter Ski Erg
12/9 Calorie Assault or Echo Bike
20/14 Calorie Schwinn Bike
15 x 10 Meter Shuttle Runs DESCRIPTION
Today’s workout is longer, light, and balanced
Over the 20 minutes we’ll work through some cardio, strict gymnastics, and, light weightlifitng
We can expect to complete around 7-10 rounds when all is said and done
Choose a rep number or variation that allows you to complete this station in 1-2 sets each round
The barbell is intended to be light for the push presses and very light for the deadlifts
We’ll choose our weight based off the more challenging movement – the push press
This should be a weight that you can complete the 10 reps unbroken in every round today
Remember that there is no re-bend of the knees in the push press after driving the weight off the shoulders
This workout is similar to Wednesday’s (“CEO”) in the sense that the movement patterns do not really interfere with each other
Inside the gym, we rotate between:
Strict Pull-ups: Upper Body Pull
Push Presses: Upper Body Push
Deadlifts: Lower Body Pull
The only interference between muscle groups happens with the deadlifts into the 200 meter runs, as both are lower body pulling movements
Because of this structure, we encourage you to push through large and possibly unbroken sets at each movement
The big thing to consider in this longer workout is what pace is sustainable
It can be helpful to open up the round at a pace that you think you can sustain for 20 minutes
It’s not too fast or slow – ideally somewhere right in the middle
After finishing the deadlifts, take a look at the clock and note the time
If you finish in 2:00, that can be your goal round time moving forward for the rest of the workout
In this example, you would try to finish your next rounds by the 4:00, 6:00, 8:00, and so on…
Maintaining this pace means you would finish with 10 rounds at the end of 20 minutes
Use whatever your opening round split is as your guide for the rest of the workout
CrossFit Evergreen – CrossFit
“There may be people that have more talent than you, but there’s no excuse for anyone to work harder than you do.” – Derek Jeter
Whether we believe in talent or is irrelevant. Everyone, however, should believe in hard work.
When we were born, we looked just like the next baby. We didn’t have any skills, any separating “talents”. Nothing. We learned everything, from scratch.
Yet, there is a time in our lives that we think we can’t learn anymore. That we’re too old to learn new tricks. In that moment, remind ourselves…. nothing has changed but our perceptions. It’s a self-imposed limit that goes directly against our greatest strength, and what makes us human. Adaptability.
The difficult pill to swallow is that when we chalk it up to not having the “talent”, it’s really an excuse. An excuse that we don’t want to put in the hard work. When we can see it from that angle, talent doesn’t matter. All that matters now, is how hard we’re willing to think, plan, strategize…. and work.
“I was complaining I had no shoes, until I met a man who had no feet.” – Confucius
A short story to share. A man walked into a shop to order some flowers to be sent as a gift to his mother, living 200 miles away.
As he got out of his car he noticed a young girl sitting on the curb sobbing. He asked her what was wrong and she replied, “I wanted to buy a red rose for my mother. But I only have seventy-five cents, and a rose costs two dollars.” The man smiled and said, “Come on in with me. I’ll buy you a rose.” He bought the little girl her rose and ordered his own mother’s flowers.
As they were leaving he offered the girl a ride home. She said, “Yes, please! You can take me to my mother!” She directed him to a cemetery, where she placed the rose on a freshly dug grave.
The man returned to the flower shop, cancelled the gifting order, picked up a bouquet and drove the two hundred miles to his mother’s house.
At times, we can take many such relationships with our family and friends for granted. A humbling reminder to value what we have.