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WOD2016-12-13T19:33:44+00:00
1811, 2020

11/18/2020

CrossFit Evergreen – CrossFit

“Your obsessions become your possessions.” Ed Mylett

The word “obsessed” gets a bad rap. And there’s indeed some merit to that.

But let’s try to define “to be obsessed” a little further. What it’s not defined by is “hours put in.” There may be a correlation, but not a causality. One is truly obsessed with something when their passion and fire for “that thing” is so great, that their willpower will see them through even the harshest of storms. Where every other person quits… they push on. To one who is obsessed, failure is simply not an option.

Be obsessed with reaching our dreams.
Be obsessed with becoming a better husband, a better wife, a better son and a better daughter. A better friend and a better neighbor.

Be obsessed with what we care about the most. Our fiercest willpower, pointed in the right direction, is the most powerful thing in the world.

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Warm-up

See coach’s board.

Doce (AMRAP – Rounds and Reps)

4 minute AMRAP x 3, with 4 min rest

– 27/21 cal row

– 21 power cleans

– 15 burpee box jump overs (step-overs are Rx)

MRx:

Rd 1 – 95/65

Rd 2 – 75/55

Rd 3 – 65/45

Rx:

Rd 1 – 115/105

Rd 2 – 95/65

Rd 3 – 75/55

Rx+:

Rd 1 – 155/105

Rd 2 – 135/95

Rd 3 – 115/85

– try to finish the row and cleans in 3ish minutes, leaving about a minute for the burpee box jump overs.

– no need for full extension on top of the box.

– When choosing weights, consider the following set suggestions:

set 1: 3-4 sets (in the AMRAP)

set 2: 2-3 sets

set 3: 1-2 sets

Push/pull Body Armor (Time)

3 Giant sets:

– 7 barbell bench press MRx: 115/85; Rx: 135/95, Rx+: 155/105

– 14 dumbbell bent over row MRx: 45/35; Rx: 55/45, Rx+: 65/55

1711, 2020

11/17/2020

CrossFit Evergreen – CrossFit

“I want to see it before I believe it.”

We are visually oriented people. We seem to trust our eyes more than our senses.

That’s why we call our ultimate direction our “vision.” It’s why in the middle of the night, if we think we hear something, we want to take a look before we feel safe enough to fall back asleep. We can hear news through the grapevine, but we doubt it until we see it.

Recognizing this, we can leverage it to our advantage. Many of us will agree that there is power to writing down our goals, and this is why. We begin to believe it that much more. It feels that much more real.

Write down our vision. Write down our goals. Write down anything that is important, not because it’s a mundane task; but because we need to see it, before we believe it.

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Warm-up

See coach’s board

Shuffleboard (Time)

(Approx. 25 min.)

– 800m run

– 25 thrusters MRx: 75/55; Rx: 95/65; Rx+ 135/95

– MRx & Rx: 15 C2 B puul-ups; Rx+:15 bar muscle-ups

– 800m run

– 25 OHS (same weights)

– 25 t2b

– 800m run

– 25 front squats (same weights)

– 35 C2B pull-ups
– choose a weight that you can do 15+ reps unbroken when fresh

Modifications:

(also Rx if weather or injury prohibits you from running)

– 1,000m row

– 800m ski

– 50/35 Calorie Echo Bike

Unbroken Midline #1 (Time)

60-50-40 GHD sit ups (Rx+)

(10 minute cap)
-reaching for unbroken sets today

– rest as needed between sets

– consider even a slight pause to be a break of that set.

Modifications:

– 90-75-60 abmat or V-ups

– fewer reps in a set

– weighted sit-ups

Unbroken midline #2 (Time)

60-50-40
asme as the last one

1611, 2020

11/16/2020

CrossFit Evergreen – CrossFit

“There will never be a better you, then you.”

There is a lot to be said about authenticity. The first definition in the M-W dictionary reads: “worthy of acceptance or belief.” If there’s one sure way to find failure in something, it’s through not being ourselves. It just doesn’t pan out in the long run. While we always should remain a student, the harm lies in when we blur the lines between emulating the traits of our mentors; with trying to be them.

Our mentors do not wish for us to follow in their footsteps. Our mentors wish for us to go further, to blaze the path further than before.

We have incredible leaders to guide us. But it is now on us to push even further. And there’s no one suited better for that, than you.

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Warm-up

See Coach’s board

Paused Back Squats (5 sets, 1 pausing back squat, 2 b. sqts.)

Back Squat w/ 3 second pause in the hole
all % based on 1RM back squat

set 1 – 55%

set 2 – 60%

set 3 – 65%

ser 4 – 70%

set 5 – 75%

– stay engaged in the bottom of the first squat, screw your feet into the floor.

– squeeze glutes so our hips are neutral n breathe into our diaphragm.

– score heaviest combination.

Modifications as required.

Drift Away (Time)

30 minute time cap

2 rds:

– 37/26 calories Echo Bike

– 50 double db power hang C&J MRx: 35/20; Rx & Rx+: 50/35

– 40 stationary “goblet hold” KB foward lunges 24/16 (green/yellow)

– 50 dead lift MRx: 155/105; Rx: 185/135; Rx+: 205/145
All weights should be something you can do 10+ times unbroken!

– break up these movements into two categories:

Bike and lunges: Keep moving

Hang C&J and DL: Chip Away at them

1411, 2020

11/14/2020

CrossFit Evergreen – CrossFit

Get off to a fast start of your day!

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Olympics Ready! (Calories)

With a 35 minute time cap do:

Buy-In: :30s plank

-10 one minute rds on Ski erg

— 1 min. rest between rds

— Goal: 150/100 calories (= 15/10 per rd)

Rx: 150/100 cal

Rx+: over 150/100 cal

Cash out: 25 squeaky push ups
Except Carmen – you should do the Echo bike slowly!

1311, 2020

11/13/2020

CrossFit Evergreen – CrossFit

“Do not fear failure . But be terrified of regret.” Ashley Soughtly Spaulding

The reality of life is that we hear more “no’s” than “yes’s”. And we will fail. A lot.

But despite the hundreds of doors closed on our phase, the hundreds of times we are told “no way” they will haunt us. What we will regret will be the instances where we gave up. Where we told “ourselves” no.

We don’t fear failure, we welcome it. It’s where the learning occurs. Where the real magic happens.

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Warm-up

See coaches board

Speed Conditioning (No Measure)

On the 2:00 x 5 minutes:

– 15/12 calorie ski erg

– :30s handstand weight shift
modifications:

as needed

– double db overhead hold

The Landlord (Time)

with only 20 minutes to complete:

10-9-8-7-6-5-4-3-2-1

– squat cleans MRx: 115/85; Rx: 155/105; Rx+: 185/135

– dual db push press MRx: 35/25; Rx: 50/35; Rx+ 60/45

whether done or not, everyone transitions to the weightlifting at 20:00.
This “steady Grind WOD” should be done with a moderate weight – something you can do10+ rds unbroken when fresh.

– over half the reps are in the first three rounds, don’t let that get to you, keep pushing forward.

Push Jerk (6 x 2 lifts (1:30))

on the 20:00 and every 90s:

– 1 push jerk

– 1 split jerk

– take from the rack, do both lifts before re-racking the bar

– % based on 1RM jerk

set 1 – 70%

set 2 – 74%

set 3 – 78%

set 4 – 78-82%

set 5 – 78-86%

set 6 – 78-90%

Score heaviest combination

1211, 2020

11/12/2020

CrossFit Evergreen – CrossFit

“The soul is like a bowl of water.” Epictetus

It’s ok to get ruffled sometimes. We are indeed human and will get emotional at times.

The analogy that Epictetus depicts for us is that even though we can be rocked, knocked around, and shaken through disciplined stillness we can ALWAYS find emotional stability. The visual is quite relatable: a bowl of water, disturbed from some event, has ripples running throughout it. It’s not at rest.

But with disciplined focus and effort we can regain stillness. Often faster than we think. In the moments where we are most shaken, remind ourselves of this visual. No matter how bad things get, everything is recoverable.

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Warm-up

See coaches board

The Day After (AMRAP – Rounds and Reps)

20 minute AMRAP of:

– 500m row

– 10 bench press Rx: 95/65, 115/85

– 400m ski

– 50 flutter kicks
– Take your time and work out the stiffness

– pick a bench press weight that you can do unbroken (although these do not need to be unbroken)

– modifications as needed

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