Sat 1/18 Partner/Ind WOD
CrossFit Evergreen – CrossFit
eggrolls & flyes anyone? (Time)
Buy in:
Partner 1 eggroll, :30 sec attempt
– 15 reps db flyes Rx= 4 sets increasing weight, Rx+: 25,30,35,40/ 15,20,25,30
– 15 reps db bent over row Rx: 4 sets increasing weight, Rx+ 35, 40, 45, 50/ 25,30,35,40
– 15 reps land mine delts Rx: 4 sets 45/35
– 5 reps (ea arm) db pushup rollout burpee snatch
– 15 reps landmine obliques Rx 4 sets 45/35
Cash out:
Partner 2 eggroll, :30 sec attempt
eggrolls must keep poker chips in place.
Friday
CrossFit Evergreen – CrossFit
“If you know you opponent, but not yourself, you will lose 100% of the time.” – Samurai Proverb
To “keep up with the Jones” is an old expression about competitive neighbors. A power struggle, or maybe better said a popularity struggle, of status on the block. To “keep up”, one must be on top of their investigative game, predicting the next big move… a nicer lawn, or a better Christmas card.
As we visualize these friendly rivals battling it out on the block, it’s safe to say that both sides will lose. There won’t be a winner here.
We can study our competition into great length. And, we will indeed learn some absolutely beneficial statistics. But all the external statistics in the world won’t move us forward until we turn the investigative glasses to ourselves.
Strength
Front Squat
On the Minute x 9:
On the 0: 1 Front Squat @ 81%
On the 1: 1 Front Squat @ 84%
On the 2: 1 Front Squat @ 87%
On the 3: 1 Front Squat @ 84%
On the 4: 1 Front Squat @ 87%
On the 5: 1 Front Squat @ 90%
On the 6: 1 Front Squat @ 87%
On the 7: 1 Front Squat @ 90%
On the 8: 1 Front Squat @ 93%
STIMULUS
-This is the 2nd week of a 3 week incremental build in percentages on front squats waves
-We’re building 3% across all lifts from last week
-Percentages are based off your 1RM Front Squat
-Each set will start on the top of the minute
-Have your extra plates nearby beforehand, as you’ll have less than 60 seconds to change out weights between sets
Metcon
Blue Steel (Time)
(21 Min Cap)
3 Rounds:
7 Power Snatches (75/55)
7 Toes to Bar
7 Box Jumps (24/20)
21 Calorie Row
3 Rounds:
7 Power Snatches (75/55)
7 Toes to Bar
7 Box Jumps (24/20)
21 Calorie Row
3 Rounds:
7 Power Snatches (75/55)
7 Toes to Bar
7 Box Jumps (24/20)
STIMULUS
General:
-Separated by calories on the brower we have 3 rounds – 3 movements – 3 times through
-You’ll complete all three rounds of snatches, toes to bar, and box jumps before moving on to the rower calories
-Your score is total time it takes to complete the workout
Barbell:
-The power snatch comes from the floor and is designed to be very light
-This should be a load that you can complete ideally unbroken each time
Toes to Bar:
-With a small number of reps each time, choose a variation or rep scheme that allows you to complete the 7 toes to bar in 1-2 sets
Box Jumps:
-With these being regular box jumps, let’s stand to complete extension on top of the box at the finish of each rep
STRATEGY
Snatches and Toes to Bar:
-We have a light weight and low reps on the barbell
-That being said, let’s see if we can complete the power snatches in 1-2 sets
-The same goes for the toes to bar, as the smaller rep scheme enables us to push the limits for big or unbroken sets
-Try to go 7 straight or maybe even a quick 4-3
Box Jumps:
-Use the box jumps as your pacer in order to allow for bigger sets on the first two movements
-Since we’re not holding onto anything on the box jumps, we can simply keep moving here finding a pace that supports strong snatches and toes to bar
Thursday
CrossFit Evergreen – CrossFit
“Our greatest weakness lies in giving up. The most certain way to succeed, is to always try, one more time.” – Thomas Edison
Failing hurts.
Let’s not beat around the bush here.
It’s not a comfortable place.
But to look at failure as a sign to stop, or to give up, is a fundamental misunderstanding of what it actually means to “fail”.
The nature of a failure is not to tell us who we are. Nor is it to tell us if we are good enough, or deserving enough, to succeed.
The nature of a failure is to tell us a way that didn’t work. It’s to educate us.
“Giving up” is our greatest weakness purely because it counters our greatest strength. That of adaptability. As history has shown, we just need to pick ourselves back up, and use what we have learned. It’s why the human race has survived this far.
When we train ourselves to view failure as the teacher and guide it is, there is only one move to make: to try one, more, time.
Strength
Bench Press (5×5 (2 weight changes))
Metcon
Metcon (No Measure)
AMRRAP 15:
10 Push-ups
20 x 10 Meter Shuttle Run
30 Mtn Climbers
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 future belongs to those who prepare for it today.” – Malcolm X
There’s something intoxicating about planning for the future. It’s the dream-world.
Yet when it comes time to cross the bridge from planning to execution, many lose their way. And nothing materializes.
View preparation as two parts, equally theoretical and tangible action.
Without the thought behind, it’s wasted energy in multiple directions.
And without action to follow thought, it’s nothing but a pipe dream.
There will be the voice that tells us, “there’s time to do this tomorrow”. But that brings us back to the quote we started with above. Are we going to react to tomorrow, or are we going to respond to today?
Strength
Push Jerk (only for percentages)
Push Press
Pausing Push Press
4 Sets of the Complex:
-1 Pausing Push Press + 1 Push Press
–1 Pausing Push Press + 1 Push Press
Set 1: 60% of 1RM Jerk
Set 2: 65% of 1RM Jerk
Sets 3-4: 70% of 1RM Jerk
STIMULUS
-Working through 4 sets of 4 unbroken barbell reps in this overhead complex
-The barbell comes from the rack and percentages are based off your 1RM Jerk
-Pause 2 seconds in the dip of the Pausing Push Press
-There is no pause in the regular Push Press
-Rest as needed between sets
MOVEMENT FOCUS
-The goal of the Pausing Push Press is to establish a strong, vertical dip position
-In the 2 second pause, focus on keeping the:
-Torso Vertical
-Heels Down
-Elbows Up
Metcon
Four Loco (Time)
On the 4:00 x 5 Rounds:
20/15 Calorie Row
40 Double Unders
7 Front Squats (135/95) (Rx+=185/135)
STIMULUS
General:
-Working through 5 rounds of this interval workout
-You’ll complete the 3 movements as quickly as possible and rest until the next 4 minute window begins
-Rounds begin on the 0-4-8-12-16
-Your score is the slowest score of the 5 rounds
-We want rest today in order to keep the intensity on the higher side, so cap each round at 3 minutes, or 1 minute per movement
Double Unders
-Choose a double under variation that you can complete unbroken in around 30 seconds each round
Front Squats
-The barbell comes from the floor for the front squats, so it should also be a weight you can clean
-Choose a moderately heavy front squat weight, but something you’ll complete unbroken every round
-It is ok to squat clean the first rep
Strategy
-With rest built in and the score being the slowest of the 5 rounds, we want to find a strong, but sustainable pace from the beginning
-On the row, focus on a controlled stroke rate with a hard leg drive
-Use the recovery here to keep the heart rate down instead of flying through your strokes
-With a relatively small number of double unders, shoot for unbroken sets if you can
-However, if you know you’re going to need to break on one movement, it’s better to do so on the rope than on the front squats
-Finally, once the barbell is on your shoulders, keep it there and try to grind out the 7 reps straight to finish out the rounds
Tues 1/14
CrossFit Evergreen – CrossFit
“Pursue one great decisive aim with force and determination.” – Carls Von Karlswich
Choice is one of the most powerful things we have as human beings.
But hiding in that power, is also one of the most destructive forces imaginable.
Ironically enough, the missing link to accomplishing that “thing”, is choice… specifically, the lack of it.
A different thought process from the quote above, is to stop trying to do everything.
To be able to stand in a room with a thousand doors, and be able to close 999 of them.
Are we trying to do too much? Sometimes less truly can be more.
Strength
Metcon (No Measure)
AMRAP 5:
-3 Tempo Negative Strict Handstand Push-ups
-5 Strict Toes to Bar
Directly Into..
AMRAP 5:
-1 Wall Walk
-1 Strict Chest to Bar Pull-up
-1 Strict Pull-up
-1 Kipping Pull-up
-1 Chest to Bar Pull-up
Metcon
Part Time (Time)
(20 Min Cap)
3 Rounds:
-12 Burpees Over Dumbbell
-18 Pull-ups (Rx+= C2B)
Directly Into…
3 Rounds:
-12 Alternating Dumbbell Snatches (55/35) (Rx+=70/50)
-18/12 Calorie Row
STIMULUS
General:
-We’ll complete two couplet workouts with no rest between
-All 3 rounds of the burpees and pull-ups should be completed before moving on to the snatches and row
-Expecting this conditioning piece to take around 12-20 minutes to complete
Burpees:
-The burpees are to be completed lateral over the dumbbell
-There is no need to stand to full extension, but the feet should pass over the top of the dumbbell each time
Pull-ups:
-Choose a variation or rep scheme that allows you to complete the 18 reps in at least sets of 3-5 during the workout
Dumbbell Snatches:
-Alternate arms every rep, completing 6 on each side
-This should be a slightly heavier weight, but something that you could complete at least 12 reps unbroken when fresh
Strategy
First Part:
-With a sneaky 54 pull-ups across the 3 rounds, we can think about breaking these up from the beginning to preserve our upper body pull
-Consider the following sets:
1 Set: 18
2 Sets: 9-9
3 Sets: 6-6-6
4 Sets: 6-5-4-3
5 Sets: 4-4-4-3-3
6 Sets: 3’s
-We’ll always be moving on the burpees, so find a pace that supports your pull-up strategy
-If you know you’ll need some more time to recover your pull-up, slow these reps down and just keep moving
Second Part:
-The movement we’ll always stay moving on during the second part, like the burpees in part 1, is the row
-That being said, let’s push to also stay moving as much as possible on the movement we would stop on – the dumbbell snatches
-Switching on the ground can be helpful when finding a rhythm with the heavier bell, but if you’re able to, switching in the air is faster
-While we’ll always be moving on the rower, it’s not a throw away station, as we get a big calorie payoff for higher power outputs
-Try to start the row fast each time to get that first calorie or two to tick off quickly, then settle into a moderate pace for the remaining calories
Monday
CrossFit Evergreen – CrossFit
“We are what we repeatedly do. Excellence then, is not an act, but a habit.” – Aristotle
One of the most challenging things we can do, is to reflect. To reflect, with brutal honesty.
This quote can be applied in many ways, but it’s most commonly applied to the physical acts of our days. Whether we show up to the gym at 5:30am to train. Whether we eat the proper food we brought to work with us, or order out for lunch.
What’s more challenging, is to look further inward. And reflect, with brutal honesty, on our thoughts. The way we think.
When we missed the lift, what were our immediate thoughts?
When we were cut off on the road by another car, what did we say to ourselves?
When the gossip arrived in the locker room, what did we first think?
If our thoughts become actions, this must be where we start.
Strength
Back Squat
Back Squat Waves
Set 1: 4 Reps @ 86%
Set 2: 3 Reps @ 92%
Set 3: 1 Reps @ 98%
3 Minutes Rest
Set 4: 4 Reps @ 92%
Set 5: 3 Reps @ 98%
Set 6: 2 Reps @ 104%
3 Minutes Rest
Set 7: 4 Reps @ 98%
Set 8: 3 Reps @ 104%
Set 9: 2 Reps @ 110%
STIMULUS
-Increasing by 3% across all lifts from last week
-All percentages are based off your 5-Rep Heavy Back Squat
-Rest as needed between sets and three minutes after sets 3 and 6
-We’ll re-test our 5-Rep Back Squat next week
Metcon
Air Fryer (Time)
3 Rounds: (15 Min Cap)
50 Air Squats
10 Power Clean & Jerks (135/95)
STIMULUS
-“Air Fryer” is a simple and effective couplet workout of Air Squats and Power Clean and Jerks
-Choose a weight on the barbell that you could cycle for upwards of 20+ reps unbroken when fresh
-Within the workout, this should be a weight that you can complete ‘touch and go’ sets
-We expect the 3 rounds to take somewhere in the 5-10 minute range to complete
STRATEGY
-Today is a fantastic opportunity to get aggressive on the barbell
-The air squats essentially serve as our pacer, allowing us to work through large ‘touch and go’ clean and jerks
-Find the max pace on your 50 air squats that still allows you to attack the 10 barbell reps
-On the barbell, try to minimize sets – aiming for somewhere between 1-3:
1 Set: 10
2 Sets: 5-5
3 Sets: 4-3-3
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