“The most important decision we make is whether we believe we live in a friendly or hostile universe.” -Albert Einstein
We don’t get what we want. We get what we expect.
The world will treat us the way we expect to be treated. If we believe it’s “dog eat dog”, and “every man for himself”, then we are doomed to believe so. The lens we’ll see through will be of defensiveness, comparison, and general hostility… even when it’s not even there to begin with.
But the opposite can also be true. Our expectations become our realities. It’s not good enough to want it. We have to believe it.
*Every minute on the minute do 5 Deadlifts (225/155) STIMULUS
-“Optimus Prime” is a CompTrain Benchmark workout last completed on October 26, 2018
-The workout starts on the wallballs
-At the top of every minute, complete 5 deadlifts before moving back to the ball
-Score is total wallballs
-Choose a weight on the deadlift you can go unbroken with
-Choose a wallball weight you can get 12+ unbroken reps each round
-Since the workout starts on the wallballs, the first minute will be the best chance to complete the biggest set of the day
-After the first round, shoot for 1-2 sets per minute
-Have a goal in mind going into the workout on how many reps or for how many seconds you want to hold on for
-With 45-50 seconds to work on the ball, this number is likely in the 12-24 rep range
-Go unbroken for the 5 deadlift reps and transition back to the ball quickly
“U” Not “I’s”
A small adjustment that makes a big difference on the wallball is placing the hands underneath the ball instead of on the outsides. This allows you to transfer more energy from the lower half into the throw. When the hands are outside, some of that power is lost in the transition from squat to press. The hands should look more like one “U” than two separate “I’s”.
50′ Heavy Sled Push
30 Seconds Max Calorie Row STIMULUS
-Alternating back and forth for 5 round between 50 foot sled pushes and 30 seconds of a hard row
-The effort on the sled and rower are designed to be fast
-Your choice on sled weight
-Pick one sled weight to use for all five rounds
-This should be a moderately heavy weight that you can run with and complete in roughly 30 seconds
-The score today is total calories across the five sets on the rower
-There is roughly 5 minutes of work between the sled and the rower (2:30 per movement)
-Try to hold a pace on the rower that you envision yourself holding for a 1,000 meter time trial
CrossFit Evergreen – CrossFit
“If we did all the things we are capable of, we would literally, astound ourselves.” -Thomas Edison
Sometimes we simply need to get out of our way. We are capable of so much more than we’ll ever know. What stops us – fear and doubt.
We have voices inside our head, trying to keep us safe. But waiting on the other side of that, is the absolute astonishment that Thomas Edison speaks about.
Many have the incorrect pre-disposition that this quote doesn’t apply to them. That they don’t have the natural talent, or the born ability, to reach greatness. But that thought, in and of itself, is the reason why they aren’t yet great. That thought alone will stop what truly creates greatness – passionate, unrelenting, hard work.
This quote applies not to somebody else, but you. Silence the voice that doubts, and put on the championship performance. As simple as that sounds, if we can do it, we’ll find what Edison writes about. We’ll stand in awe of what we are capable of.
-Balanced conditioning piece today – containing one mono-structural, weightlifting, and gymnastics movement
-Looking for a dumbbell weight that we’ll complete with 1 break maximum
-Switch arms every 5 reps on the dumbbell hang clean and jerks
-Choose a pull-up rep number or variation you can complete in 2-3 sets
-Run at a pace that allows you to go big on the inside movements
-Try to get the hang clean and jerks done with one break maximum (20 unbroken or 10-10)
-Switching arms every 5 reps is a good incentive to hold on for large sets, as one side is always resting
-The size of the pull-up matters less than limiting time spent resting
-Shoot for 1-3 quick sets, keeping breaks to a minimum (15, 8-7, 6-5-4)
-Following the pull-ups is about 2 minutes of running where the arms can recover
Dumbbell Hang Clean and Jerk; Grip:
If your hand is large enough, using the hook grip here can be beneficial. Especially with pull-ups to follow, it can take some of the forearm burn out of the movement and allow you to use more hip power. If you’re not able to hook grip, the next best option is to try and get the knuckles under the handle so they point towards the ground.
Metcon (No Measure)
10 Dumbbell Bench Press
35 Low Banded Rows
Rest 2 Minutes Between Sets STIMULUS
-Upper body focused body armor session
-Superset means you’ll move directly from the bench to the rows and rest for 2 minutes after
-Choose a dumbbell weight and band tension that allows you to complete the work with no more than one break per set
-Your choice whether to build in weight/tension or stay the same across
For the Dumbbell Bench:
-Face the palms away from the body
-Touch the chest at the bottom
-Touch the inside bells together at lockout
CrossFit Evergreen – CrossFit
“An object at rest tends to stay at rest. An object in motion tends to stay in motion.” – Newton
Picture a giant flywheel. It’s at rest, and we are going to manually start it.
To get it to just budge and inch, it’s freaking hard. We need to grit, grind, and drive with everything we have just to get the slightest movement. But as soon as we do, that second inch… it’s a little bit easier. And the third inch, a little more.
By the time the flywheel does a single pass, it’s *significantly* easier. We’re no longer in a max effort prowler push… and it’s almost spinning itself. Two turns, three turns, 100 turns later, it’s spinning with no intentions on stopping. Faster than ever.
We’ve all felt this before. What was a incredible struggle at first, became so natural and easy to continue. We just needed to start.
There will be a voice in our head, that says – there’s time to do this tomorrow. Things are just too tight right now. The time “will be right” eventually. For “an object in motion, tends to stay in motion”.