12/16/2021
CrossFit Evergreen – CrossFit
A short story to share.
Pablo Picasso, the famous Spanish artist, was walking through the market one day when a young woman spotted him and ran over. She asked with great excitement and admiration for him to draw a picture for her as she handed over a piece of paper.
Pablo smiled, and obliged. He quickly drew a small, but beautiful, piece of art on the tiny piece of paper.
Absolutely stunned by the speed of such quality drawing, she asks – “But, Mr. Picasso, how is that possible? That only took you thirty seconds to draw this masterpiece!” Pablo smiled again, and replied “My good woman, it took me 30 years to draw that masterpiece in thirty seconds.”
As we grow, give ourselves permission to create “junk”. Give ourselves permission to laugh off mistakes, and get better through their lessons learned. We all want to thrive and do well, 100% of the time… but we also all know it can’t be that way.
Our own judgement can become our worst enemy, so let’s combat that.
Judge less. And practice more. That’s the secret sauce.
Row Tabata Row (Distance)
1:40/:20, 6 rounds
“AB-BA” (AMRAP – Reps)
4 Rounds: (TABATA STYLE; 40secs on: 20secs off)
Fast V-Ups
Flutter Kicks
Supermans
Crunches
Plank Hip Taps
20 EMOM
Working 40 sec, resting 20 sec
Score: Total reps
12/15/2021
CrossFit Evergreen – CrossFit
“If you aren’t going all the way, why go at all?” – Joe Namath
The most powerful force in the world is our full commitment. The “man-on-fire” mentality. Simply undeterred by any circumstance.
A lack of commitment on the other hand… is the opposite. It’s one of the most dangerous things in the world.
If we are going to fall flat on our face in trying something… then we are going to fall flat on our face. All too often we can’t control that outcome. If the ocean water is cold, whether we go in slow or fast, it’s not going to matter. Shits going to be really, freaking, cold.
So let’s commit to something together. No matter what, we sprint into the water. That our standard is full commitment, in everything we do. We don’t just flirt with the idea of doing something. We go all in.
We sprint into the water.
Metcon (10 Rounds for weight)
Power Clean Conditioning
10 Rounds For Total Load [15 Minute Cap]:
30 Double Unders (45 Singles)
1 Power Clean
INTENTION: Athlete’s choice on loading. This can be the same weight across or building. Looking to move some heavy weight under fatigue.
SCORE: Enter all 10 weights. Overall score will be the sum total.
“Jungle Gym” (7 Rounds for time)
On the 3:00 x 7 Rounds:
1000 Meter Bike
12 Chest to Bar Pull-ups
CONDITIONING CATEGORY: Threshold
Bike: 2:00 or faster.
CHEST TO BAR: Less than 30 seconds.
SCORE: Enter all 7 split times. Overall score will be the sum total.
Strategy
– Hard effort on the bike but not at the expense of your chest to bar.
– 1-2 sets on the chest bar.
– Fast transitions from the bike to the pull-up bar.
Subs
400M RUN
– Reduce Distance
– 400m Ski
– 300m Air Run
– 500m Row
– 1000m Bike
CHEST TO BAR PULL-UPS
– Reduce Reps
– 8 Strict Chest To Bar Pull-Ups
– Banded Chest To Bar Pull-Ups
– Pull-Ups
– Alternating Dumbbell Plank Rows
12/14/2021
CrossFit Evergreen – CrossFit
“You can’t build on top of success you don’t acknowledge.” – Dallas Travers
There’s a dark side to being so driven.
We can be so focused on constantly improving that we can forget to look back, acknowledging the success we’ve had. I bet we can all relate to a time where we landed a PR lift, or a raise at work… where we *were* psyched… but only for mere seconds. Before we knew it, we were already thinking, “what’s next?” The finish line moved yet again.
It’s not wrong to be passionately driven.
That’s not where the harm comes from.
The harm comes when we don’t celebrate our victories.
We aim to live in a state of true “blissful disassifaction”. Grateful for every experience that comes our way, all the while in a fiery pursuit of the next best version of ourselves. Think of it less as a “pat on the back”, and more of a foundation that we build on. As the quote above teaches us, we can’t build on top of success we don’t acknowledge.
Strict Press
https://www.youtube.com/watch?v=rgbOP1pBQyc
All Percentages Based Off 1RM Strict Press
4 Sets of 8 @ 65%
1 Sets of 8+ @ 65%
Rest 2-3 Minutes Between All Sets.
FLOW: Complete 4 sets of 8 unbroken strict presses from a rack. For the final set, complete 8 or more unbroken strict presses. This is essentially a “near max set.” Leave 2-3 reps in the tank.
STANDARDS: Knees stay locked. Bar touches the shoulders in the bottom position. Elbows fully lockout at the top with the head through the arms.
SCORE: Enter reps completed for the set of 8+
Prep
2-3 warmup sets to 65%
Modifications
STRICT PRESS
– Sub Dumbbells
“You Up?” (AMRAP – Rounds and Reps)
AMRAP 10:
1 Burpee Box Jump
1 Push Jerk
2 Burpee Box Jumps
2 Push Jerks
3 Burpee Box Jumps
3 Push Jerks
…
Add 1 Rep Per Round
Box: MRx: Burpee Step Up 24″/20″ Rx: burpee box jumps 24/20
Barbell: MRx: 85/55, Rx: 95/65, Rx+: 115/85
CONDITIONING CATEGORY: Threshold
BURPEE BOX JUMPS: Stand fully at the top. Jump or step down.
PUSH JERKS: Unbroken sets for the majority of the workout. Bar taken from the ground.
SCORE: Rounds + Reps. If you complete the round of 10’s and get 3 burpee box jumps in the 11’s, your score would be 10+3.
STRATEGY
– Steady pace on the burpee box jumps.
– Unbroken sets for as long as possible on the push jerks.
– Fast transitions.
Prep
2 Rounds:
2 Burpee Box Jumps
2 Push Jerks
Modifications
BURPEE BOX JUMPS
– Reduce Box Height
– Burpees Box Step-Up
– Burpees To Target
PUSH JERKS
– Reduce Load
– Sub Dumbbell(s)
Skill
3 Sets For Quality:
5 Kipping Handstand Push-ups
300 Meter Ski Erg
1 Minute Handstand Walk Practice
INTENTION: Getting some touches on a few different skills. This is not for time to keep the focus on moving well.
No Measure
12/13/2021
CrossFit Evergreen – CrossFit
“Perfection can be spelled with the word paralysis.” – Churchill
As human beings, our survival mechanism kicks in when we approach change. It sounds the alarm, telling us we are in dangerous waters. We may find ourselves forecasting to the future, vividly conceptualizing the hardships, obstacles, and all the tough unknowns that path may bring.
Now this survival mechanism is amazing for avoiding actual real-life dangers. But the healthy ones… it can also prevent if we aren’t mindful.
Breathe into those thoughts that run through our mind when we approach change. Recognize them. Accept them for what they are. And put them where they belong, because it’s time to get to work.
“Weapon of Choice” (Time)
For Time:
30 Power Snatches
2,000 Meter Row
100 Wallballs
BB-MRx: 95/55, Rx: 115/75, Rx+: 135/95
WB-MRx: 14/10, Rx: 20/14
[Partition However You’d Like]
CONDITIONING CATEGORY: Threshold
POWER SNATCHES: Singles or sets. Less than 5:00 total.
ROW: 2:20 pace or faster. Less than 10:00 total.
WALLBALLS: Sets of 5 or more. Less than 6:00 total.
NOTES: This workout can be broken up and completed in any order.
SCORE: Time.
Some Potential Strategies…
*1000m Row
5 Rounds:
10 Wallballs
3 Power Snatches
1000m Row
5 Rounds:
10 Wallballs
3 Power Snatches
*2 Rounds:
15 Power Snatches
1,000m Row
50 Wallballs
*5 Rounds:
6 Power Snatches
400m Row
20 Wallballs
*10 Rounds:
3 Power Snatches
200m Row
10 Wallballs
MODIFICATIONS
POWER SNATCHES
– Reduce Load
– Reduce Reps
– Sub Dumbbell(s)
2,000M ROW
– Reduce Distance
– 4,000m Bike
– 1,600m Run or Ski
– 1,200m Air Run
WALLBALLS
– Reduce Reps
– Reduce Load
– Single Dumbbell Thrusters (DB Across Chest)
– Empty Barbell Thrusters
Skill
4 Sets For Quality:
40 Double Unders
2 Minute Machine of Choice
10 Single Dumbbell Overhead Squats
*Alternate Arms Every Set (2 Sets Each Arm)
INTENTION: Get some good quality skill work in. Athlete’s choice on overhead squat loading.
SCORE: Mark Completed.
Modificatins
DOUBLE UNDERS
– 1:00 Practice
– 1.5x Single Unders
– 40 Line Hops
DUMBBELL OVERHEAD SQUATS
– Reduce Reps
– Barbell Overhead Squats
– Single Dumbbell Front Squats
12/11/2021
CrossFit Evergreen – CrossFit
Back & Bi’s R Us (AMRAP – Reps)
0:00 – 5:00
Buy-in: 100 partner wall ball sit ups 20/14 (alternating)
(If you finish before 5 minutes you can start on your team bench presses)
5:00 – 20:00 Back & Bi’s
1st 50 reps: db row 30/15 (each arm)
1st 50 reps: db curls 15/5 (each arm)
2nd 50 reps: db row 40/20
2nd 50 reps: db curl 20/10
3rd 50 reps: db row 50/25
3rd 50 reps: db curl 25/15
4th 50 reps: db row 55/30
4th 50 reps: db curl 30/20
Any remaining time: db row 60/35
or db curl 35/25
12/10/2021
CrossFit Evergreen – CrossFit
“What is important is seldom urgent, and what is urgent is seldom important.” – Dwight Eisenhower
Dwight Eisenhower lived one of the most productive lives you can imagine. It comes with no surprise that his methods for time management have been studied by many.
He creates for us a divide between two categories – urgent tasks, and important tasks.
Urgent tasks are things that you feel like you need to react to. Emails, phone calls, texts, “the news”. Meanwhile, important tasks are things that contribute to our long-term goals.
Said another way, urgent things often distract us from important things. They attempt to pull the veil over our eyes and *seem* like the things we should be doing right now.
If we can cut the fluff – the wasted minutes – and apply those towards what actually moves us forward… we’re in for a great ride. The opposite is also true. If we get caught up in only the urgent tasks, we can go through a whole day, busy-as-ever, and feel like we got *absolutely nothing* accomplished.
Let’s take note of what we do today with a critical eye. And let’s cut the fluff.
Deadlift Progression
[All Percentages Based Off 1RM Deadlift]
1 Set of 5 @ 50%
1 Set of 3 @ 60%
1 Set of 1 @ 70%
1 Set of Max Reps @ 75%
Rest 1 Minute Between All Sets.
FLOW: Complete 1 set of 5, 1 set of 3, and 1 set of 1 unbroken touch and go deadlifts. Following the third set, complete a max set of deadlifts.
SCORE: Enter reps completed for the max set.
PR UPDATE: If you complete 11-14 reps for your max set, increase your deadlift PR by 5# or 2.2kg. If you complete 15+ reps for your max set, increase your deadlift PR by 10# or 4.5kg.
“Diana’s Christmas Punch” (Time)
21-15-9:
Deadlifts
Calorie Bike
Handstand Push-ups
MRx: 135/95, Rx: 185/125,
Rx+: 225/155
CONDITIONING CATEGORY: Grind
DEADLIFTS: 1-3 sets each round.
BIKE: steady pace
HSPU: Sets of 5 or more. Can be strict or kipping.
SCORE: Time
Strategy
– Push for big sets on both movements.
– short sprint intervals on bike
– Quick transitions.
Modifications
DEADLIFTS
– Reduce Weight
– Sub Dumbbells
HANDSTAND PUSH-UPS
– HS Hold
– Double Dumbbell Push Presses
– Barbell Push Presses
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