This is the first of 3 weeks of a incremental build in percentages on front squats waves
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
Percentages are based off your 1RM Front Squat
Marston (AMRAP – Rounds and Reps)
1 Deadlift (275/200) (Rx+=405/285)
10 Toes to Bar
15 Barbell Facing Burpees WORKOUT BACKGROUND
-Honoring Blake Marston, a fellow CrossFitter, on the 5 year anniversary of his passing
-Special Warfare Operator 1st Class William Blake Marston, 31, of Concord, NH died during Navy SEAL parachute training in DeLand, Fla., Saturday, Jan. 10, 2015, at the age of 31. Marston was assigned to an East-coast based SEAL Team and served in the Navy for six years. Marston completed SEAL Training in 2009. He was a member of CrossFit Rife.
-The big thing that sticks out on paper in this workout is the single heavy deadlift to start each round
-This should be a weight that is a little scary and very challenging, but one that allows you to move well without failing any reps
-The goal is not to go prescribed here, rather it is to lift something outside your comfort zone that is heavy for a single rep
-Choose a toes to bar variation that you are capable of completing 20+ reps unbroken when fresh
-You can step or jump out of the burpee, but must takeoff and land with both feet over the bar
“Empathy fuels connection. Sympathy drives disconnection.” – Brene Brown
Sympathy is feeling “sorry” for someone. And although these intentions often come from a good place, it actually further isolates the individual. It creates a deeper divide.
Empathy, on the other hand, is free of judgement. It’s being an sincere listener, present for the individual in relation… but not “diagnosis”. Instead of being there to fix you, it’s being there with you.
Rarely can a response make something better. What can make something better, is connection.
-If there is anything we can take away from this workout, it’s getting outside our comfort zone on the wallballs
-Today is a great day to push for large sets on this movement, as it is the only station we would stop moving on
-This may mean trying for unbroken sets, but it could also mean just going with slightly bigger sets than you typically would
-Here are some options on how to approach the 50 wallballs:
1 Set: 50
2 Sets: 25-25 or 30-20
3 Sets: 25-15-10
4 Sets: 20-10-10-10
5 Sets: 10-10-10-10-10
CrossFit Evergreen – CrossFit
“80% of success is showing up.” – Woody Allen
We can become obsessed with achievements. We chase the weightlifting PR, chase the next promotion, chase the next “X”.
As an example, let’s say we’re moving through a 10-Week Snatch program… and things are feeling *great*. We’re 9 weeks in, and we moving so much better than when we started. The same weights we started with feel so, so much easier. What used to be a heavy lift for us is a no-brainer now.
But until we move a single pound over our current PR at the end of the cycle, we don’t allow ourselves to consider that we’re better. And if we test out at Week 10 of the cycle, and do not PR… what would be our immediate reaction?
The paradigm shift is this: To not view progress as a means to an achievement. And instead to view progress *as* the achievement.
-Working through 5 sets of this 2-rep power clean complex
-There are two pauses on the first rep, with no pauses on the second rep
-The Pauses: 2 Seconds at the Knee & 2 Seconds in the Catch
-The two reps do not need to be completed ‘touch and go’ – -Percentages are based on your 1RM Power Clean
-Rounds begin on the 0:00 – 1:30 – 3:00 – 4:30 – 6:00
Zoolander (AMRAP – Rounds and Reps)
30 Double Unders
10 Power Cleans (155/105)
30 Double Unders
10 Barbell Facing Burpees STIMULUS
-Choose a barbell weight that you could cycle for 10+ reps unbroken when fresh, knowing you’ll likely opt for quick singles during the workout
-The double under sets are meant to be small, something that will ideally be completed unbroken each time (adjust reps/variations as needed)
-For the bar facing burpees, you can step or jump out of the burpee, but must take off and land with two feet when jumping over the bar
-Your score today is total rounds and reps completed across the 15 minutes
-We can expect to complete somewhere around 5 rounds today
-With small sets of double unders today, let’s aim to complete these in 1-2 sets (30, 15-15, or 20-10)
-One thing that makes a huge difference in a workout with a lot of transitions to and from the rope is making sure to place the rope down neatly
-For Example: Say you were to get 5 rounds and spend 10 seconds gathering your rope every time – that is over a minute and a half lost to simply finding your rope
-Singles are likley the most consistent option across the board, as we have to come back down to the ground anyways
-The one place you could change your speed is by adjusting the speed between reps
-When deciding on your speed between reps, in the grand scheme of the workout, make sure to find a pace that doesn’t negatively effect the other movements
I-f you do want to ‘touch and go’ these sets, consider the following options:
1 Set: 10
2 Sets: 5-5
3 Sets: 4-3-3
4 Sets: 4-3-2-1
5 Sets: 2’s
Bar Facing Burpees
-The bar facing burpees are very much like the power cleans in that we just want to keep moving forward
-Find a steady pace for these 10 reps that allows you to immediately transition back to your rope for the double unders
-Smooth is fast in this 15 minute workout
CrossFit Evergreen – CrossFit
“Death is one prophecy that hasn’t failed.” – Edmund Wilson
Have you ever been asked, “What would you do if you only had a week to live?”
Few things will snap us to attention like the thought of a terminal illness. The question leaves us considering how different our lives would be if we only had days to live.
But the morbid truth, is that we *all* have a terminal death sentence. It won’t be a matter of if, but when. Let’s not let a day go by, where we allow this thought to wash away to ignorance. We get one shot… let’s make it count.