-We’ll work through 3 movements in this longer 3 round workout
-We expect this workout to take 20+ minutes to complete
-There is a 30 minute time cap
-If you hit the time cap, put 30:00 as your score and record total reps completed in the notes section
-We’ll have two separate barbells for today’s workout: one for the light power snatches and one for the increasing weight clean and jerks
-The power snatch weight should be light enough where you could complete 30+ reps unbroken when fresh
CLEAN AND JERKS
-Let’s choose our barbell weights here based on the following recommendations:
1st Bar: A light-moderate weight that you could complete for 18+ reps unbroken when fresh
2nd Bar: A moderate weight that you could complete for 12+ reps unbroken when fresh
3rd Bar: A moderately heavy weight that you could complete 6+ reps unbroken when fresh
Based on the nature of the workout, we’ll likely be completing all the clean and jerks as singles during the workout
Change out the weights after finishing the 30 reps
CrossFit Evergreen – CrossFit
“Nothing great was ever achieved without enthusiasm.” – Ralph Waldo Emerson
There is a difference between one who is “there”, and one who is “being there”.
Many of us here are parents. You would understand more than most how being present is everything. A parent can go to their kids’ soccer game, and sit in the stands on their phone, awaiting the end. Or they can go to the game, and passionately be there. Not by yelling or cheering, but by intently wanting to be there. One is “just there”. The other is “being there”.
We can go on a family vacation because, “it’s what families do once a year”, or we can go on a family vacation because we want to spend more time with each other without the distractions of our daily lives. From the outside looking in, it may or may not be as visibly obvious of the effects it leaves.
The obvious application here is in our training. If we were to go through the motions in “Fran” (21-15-9 Thruster/Pull-Up), with a relaxed, 15:00 completion time… there is very little benefit.
The less obvious is our daily encounters outside the gym. Where we may be going through the motions. Is it a lack-luster goodbye to our significant other before leaving for work? Is it greeting an employee with a “How are you?” even though we don’t mean it?
It’s okay to discover these in our daily lives. They happen, as we become comfortable in a routine. Doesn’t mean they should stay that way.
-Entering the 6th iteration of these Front Squat Waves
-The percentages will stay at 80% for each set of 3
-The percentages will climb by 3% on each set of 1 (90-96%)
-We’ll finish out the session with a 12-rep drop set at 70%
-Sets begin every 2 minutes (0:00 – 2:00 – 4:00 – 6:00 – 8:00 – 10:00 – 12:00)
-These percentages based on your 1RM Front Squat
Metcon (AMRAP – Rounds and Reps)
5 Bar Muscle-Ups
10 Overhead Squats (95/65)
15 Deadlifts (95/65)
Banded Bar Muscle-ups
Jumping Bar Muscle-ups (Off Box) STIMULUS
-In this light weight workout, the reps increase as the complexity of the movement decreases
-Let’s choose weights and variations that allow you to complete around 5 rounds over the 15 minutes (Every 3 Minutes)
-Pick a number or variation that you can complete in under a minute
-Choose your one barbell weight based of the more challenging of the two movements: the overhead squat
-This should be a lighter weight that you’ll be able to complete the 10 reps unbroken throughout
-The deadlift bar is designed to be incredibly light, but you may break it up quite a bit based on strategy
-Break-up strategy here will be very person specific, but let’s pick an option from the beginning that you see yourself being able to maintain for 5 rounds
-There is no number too small here, just find a way to keep moving in the right direction
-Here are some options:
1 Set: 5
2 Sets: 3-2
3 Sets: 2-2-1
4 Sets: 2-1-1-1
5 Sets: Singles
-Let’s try to work through unbroken sets of overhead squats today if possible
-It’s better to take a longer rest before getting the bar up than it is to break in the middle of the set
-The nature of this movement means we have to perform another snatch to get the bar overhead if we break
-The deadlift is a much easier place to break
-With the bar coming back down to the ground on each rep, break-up the deadlifts as much as you need to
-Think of these very light 15 reps as a “”moving rest”” before returning to the two more challenging movements
-Slowing down here can better enable you to work through large sets on the bar muscle-ups and overhead squats
-Consider the following options:
1 Set: 15
2 Sets: 8-7 or 10-5
3 Sets: 5-5-5 or 6-5-4
4 Sets: 4-4-4-3
CrossFit Evergreen – CrossFit
“Every strike brings you closer to your next home run.” – Babe Ruth
When you hear the name “Babe Ruth”, what’s the first thing that comes to mind? Hall of Fame home run hitter.
What is not the immediate reaction, is “all-time strikeout leader”. 1,300 strikeouts. A record for three decades he held. It was eventually broken, by another who struck out quite a bit too. Mickey Mantle. A name that would be hard to guess, as he’s right next to Babe Ruth in the hall of fame for his home run hits.
These two didn’t reach their success through the home runs. They reached it through the strike outs. Remove those embarrassing misses… and we would never know their names.
Every missed lift. Every poor competition. Every embarrassing stumble. It’s bringing us closer. This is where we get better.
“All you need are these: certainty of judgement in the present moment, action for the common good in the present moment, and an attitude of gratitude in the present moment for anything that comes your way.” – Marcus Aurelius
Perception, Good Action, and Gratitude. Written nearly two thousand years ago, these three disciplines apply to our lives just as much today as back then.
Perception – In 20/20 hindsight, everyone has the right answer. But in the present moment, things can go south. What creates the difference – our emotional state. Control our emotions, and we’ll find clarity of judgement in the present.
Good Action – Perception is one thing, but it’s another to take the leap of action. Square ourselves off to the opportunity in front, and make it count. Every time. We never waste our failures. Worth writing twice, we never, waste, our failures.
Gratitude – Through the lens of gratitude, everything is a gift. Change this, and the world changes around us.
-We’ll work through rounds of CompTrain’s “Macho Man” complex
1 Round of “Macho Man” is:
3 Power Cleans
3 Front Squats
3 Push Jerks
-The format of this piece is: 3 Minutes On – 3 Minutes Off – 3 Minutes On
-You’ll work as far as you can in the first three minutes, noting where you left off
-After the rest period, you’ll pick up exactly where you left off and see how far you can get in the final three minutes of work
-For Example: If you finished the 2nd round of “Macho Man” at the (155/105) barbell in the first three minutes, you’ll pick up with the start of the 3rd round of “Macho Man” at the weight when work resumes
-You can even pick up in the middle of a round, it doesn’t have to be a fully completed round
“Macho Man” sets do not have to be completed unbroken
-You can change weights as you go or have multiple barbells set-up beforehand — whatever is most convenient
-The weight selection should feel as follows:
Bars 1-2: Light
Bars 3-4: Moderate
Bars 5-6: Heavier
-You final score is total completed rounds and reps of “Macho Man”
-If you reach the 6th and final barbell, you’ll complete as many round as possible at that weight until time runs out
-The Power Cleans are the pacer of the “Macho Man” complex
-Approach the Power Cleans is a way that allows you to go big on the Front Squat and Push Jerks
-A common strategy here is to go singles on the 3 Power Cleans and unbroken through the Front Squats and Push Jerks
-Adjust your pace between Power Clean reps to maximize you sets on the final two movements
-At the heavier weights, the pace between Power Clean reps should likely be slower than at the lighter weights to allow for this
-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
Dirty 30 (Time)
30 Box Jumps (24/20)
30 Pull-ups (Rx+= C2B)
30 Kettlebell Swings 24/16 (Rx+= 32/24)
30 Front Squats (115/80)
30 Toes to Bar
30 Push Press (115/80)
30 Deadlifts (115/80)
30 Wallballs 20/14 (Rx+=30/20)
30 Bar Facing Burpees
30 Double Unders
CrossFit Evergreen – CrossFit
“Pain versus Discomfort”
There is a common misconception about pain. Pain is not what we feel inside of a conditioning workout, or the tail end of a heavy squat set.
Real pain is different. Pain is when we are walking through the garage and step on a nail. Pain is when we lose a limb. Real pain, is when we lose a loved one.
What we feel inside conditioning sets is not pain… it’s discomfort. Training isn’t painful. It’s uncomfortable at times, but – it’s not pain. Let’s use this as a perspective change as we enter today’s training. Today, let’s get uncomfortable.