CrossFit Evergreen – CrossFit

“If you want to be truly successful at it, you cannot be content with pretty good.” – Tim Grover

“Pretty good” is decent.
“Pretty good” is average.
“Pretty good” checks the box.
“Pretty good”… is the enemy of excellent.

How we do anything is how we do everything… and there is nothing in life that is worth doing half-assed.

Reflecting back on this week, let’s be critical with ourselves. What actions have been “pretty good”? It’s rare for situations to happen just once. We can almost guarantee they are coming around for a second go, and sooner than we think. Let’s take those “pretty goods”… and make them great.

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“Ski Town” (AMRAP – Rounds and Reps)

AMRAP 20:

-500 Meter Ski

-10 Floor Wipers

-25 Glute Bridges

-25 Ab-Mat Sit-Ups

-10 Roll Outs

BB-MRx: 65/45, Rx: 75/55, Rx+: 85/65

Ab-Mat-MRx: 25/15, Rx: 35/25, Rx+ GHD

Mobility

1. Puppy Pose

2. Shoulder to Floor

3. Wrist Stretches

Lower Body:

1. Couch Stretch

2. Pigeon Pose

3. Butterfly

4. Pike

5. Straddle

6. Banded Hamstring

CrossFit Evergreen – CrossFit

“If you aim at nothing, don’t worry… we’ll hit it.”

A clear and defined goal seems like an obvious first step. It is however often missed.

It’s not that we don’t have any general goals or directions in mind… it’s that we tend to lack *crystal clear specificity*. We lack the concrete intentions. And when we hit the chaotic storm that is life, we don’t have the foundation we need to stand on.

If we have to pause to think about what our goals are, we hav3n’t yet defined them to the extent we need. Something is missing. They need to come to the mind in the blink of an eye, as if it’s a subconscious reaction.

Let it be specific, measurable, and actionable.
“I need to get better with money”, turns into “I will have $40 of each paycheck transferred to my retirement account.” “I want to get fitter”, turns into “I will eat 3 quality meals per day, 6 days per week, and go to the gym on Mon/Tue/Wed, Fri/Sat”. “I want to have better presentation skills”, turns into “I will take the improv class in my city every Monday for the next six weeks”.

Be intentional. Specificity is everything.

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Challenge

WALL SIT MONTH!

1:20 Wall Sit

Let’s mix it up today and use a plate for added weight!

“Sneaky Sevens” (Time)

7 Rounds For Time:

7 Box Jump Ups 24/20

7 Power Cleans

7 Toes to Bar

7 Front Squats

7 Bar-Facing Burpees

7 Push Jerks

7 Chest to Bar Pull-ups

BB MRx: 85/45, 105/65, Rx+: 125/85
STIMULUS

CONDITIONING CATEGORY: Threshold

CHEST TO BAR PULL-UPS

– Reduce Reps

– 4 Strict Chest To Bar

– Alternating Dumbbell Plank Rows

Mobility

Take 10 Min. To work on …

-THORACIC OPENER W/ROLLER

-ROLL OUTS (glutes, legs, back)

-PUPPY POSE WITH SIDE STRETCH

-HAPPY BABY

CrossFit Evergreen – CrossFit

“Water the flowers, not the weeds.”

Imagine your vision being a water hose.
And wherever your attention goes, you water.
Because whatever we end up watering… grows.

Every day, we are going to spend our water (our thoughts), on something. And there is a finite amount that we get to spend. If we choose to spend it on the weeds, those thoughts will grow stronger. Purely for the visualization, imagine gossip, and where that takes us.

Check in with ourselves today.
Are we watering the flowers, or the weeds?

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Strict Press (AMRAP – Reps)

All Percentages Based Off 1RM Strict Press

1 Set of 5 @ 50%

1 Set of 3 @ 60%

1 Set of 1 @ 70%

1 Set of Max Reps @ 75%
FLOW: Complete 1 set of 5, 1 set of 3, and 1 set of 1 unbroken strict presses from a rack, resting 1-3 minutes between each set. Following the third set, complete a max set of strict presses.

SCORE: Enter reps completed for the max set.

“Pushing Me Away” (Time)

5 Rounds For Time:

1,000 Meter Bike Erg

50 Double Unders

10-8-6-4-2 Strict Ring Dips
CONDITIONING CATEGORY: Threshold

STRICT RING DIPS

– Reduce Reps

– Banded

– Dips Between Boxes

– Bench Dips

CrossFit Evergreen – CrossFit

“Hope and despair are both self-fulfilling prophecies.” – Ernest Hemingway

If you are in the market for a blue Honda, all you see on the road are blue Hondas. It’s as if they are seemingly everywhere. In every intersection, passing us on the highway, and at the gas station.

Yet, they were there the whole time. We as humans have what’s called the “Reticular Activation System”, which helps us see more of what we’re actively thinking about.

It’s actually a survival mechanism. If we needed to look for food because we were about to starve, we prime our senses to find it. Or if danger was close by in the form of a man-eating predator, we’d prioritize our senses to be very aware of potential attackers. It’s an incredible level of focus that we don’t realize we’re using, where our subconscious and conscious work together.

We’ve witnessed the effects of where our focus goes. It’s an absolute weapon, and has the ability to bring whatever we’re focused on, into reality.

Today… are we focused on what might go wrong?
Or are we focused on what we need to do, to make it go right?

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Hang Power Snatch Conditioning (Weight)

Every 2:00 x 5 Sets:

9 Unbroken Hang Power Snatches

21 Wallballs

MRx: 14/10, Rx: 20/14
INTENTION: Athletes will choose a weight for the hang power snatches they can complete unbroken across all sets. A solid place to be is around 50-60% of your 1RM snatch. Wallball sets should be completed in no more than 2 sets.

WALLBALL

– Reduce Weight

– Reduce Target Height

– Single Dumbbell Thruster (Hold Dumbbell Across Chest)

“Ups and Downs” (Time)

10 Rounds For Time:

200 Meter Row

10-1 Double Dumbbell Box Step Overs

Dumbbells: MRx: 35/20, Rx: 40/25, 50/35

Box: (24″/20″)
CONDITIONING CATEGORY: Grind

DOUBLE DUMBBELL BOX STEP OVERS

– Reduce Reps

– Reduce Box Height

– Reduce/Remove Weights

– Sub Kettlebells

– 2x Step Back Lunges

CrossFit Evergreen – CrossFit

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Dressed for success ( a Colorado winter WOD – UNBROKEN) (Time)

3 unbroken rds of:

– 15 bench press

– 100m run/50m walk

– 15 db bench press

– 100m run/50m walk

– 15 db flyes

– 100m run/50m walk

– 15 db kickbacks

– 100m run/50m walk

– 15 dips

– 100m run/50m walk

– 15 2 hand OH triceps extension
– the goal is to do each round unbroken

– you chose the weight

– the goal is also to stay away from the machines – so 8 AM come dressed for the cooler morning air!

CrossFit Evergreen – CrossFit

“Every action you take is a vote for the type of person you wish to become. No single instance will transform your beliefs, but as the votes build up, so does the evidence of your new identity.” – James Clear

If someone has 10 coins, are they rich? Let’s say no.
What if they have 100 coins. Probably not.
What about 1,000 coins?

There is a tipping point. A number where our answer changes to yes. It actually narrows down to a single coin where that takes place.

But… we know it wasn’t *just* the single coin. It was the culmination of the many before. We can apply this same logic to our identity. By itself, walking the shopping cart back to its home isn’t going to change who we are as an individual. By itself, picking up trash outside of the local school isn’t going to either. It’s the culmination, that will. These votes for who we are, seemingly small at the time, add up.

A pitfall in life is when we view instances throughout our day as insignificant. We tell ourselves, “this won’t make a difference”. Yet at the end of the day, just like the single coin, it’s all that matters.

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Power Snatch Technique (Weight)

Power Snatch Technique

On the Minute x 10:

1 Power Snatch

1 Overhead Squat

-2-3 sets warm up of empty BB TO 60% 1RM

– Start at 60% of 1RM Snatch and steadily build to a heavy single for the day

– Make sure to stand up with the power snatch before initiating the overhead squat

– Only enter your heaviest of the 10 lifts in the scoring section

Chunky Monkey (Time)

“Chunky Monkey”

For Time:

9-8-7:

Power Snatches

Overhead Squats

30/24 Calorie Assault Bike

6-5-4:

Power Snatches

Overhead Squats

30/24 Calorie Assault Bike

3-2-1:

Power Snatches

Overhead Squats

Barbell: MRx: 75/45, Rx: 95/65, Rx+:115 / 85 lb

Movement Prep

Practice Round

With Workout Weight:

2 Power Snatches

2 Overhead Squats

1 Power Snatch

1 Overhead Squat

Modifications

ASSAULT BIKE

– Equal Calorie Echo Bike

– 40/30 Calorie Bike Erg or Row

– 400 Meter Run

Stimulus

– Conditioning Category: Threshold

– Cycling a moderate heavy weight for 45 reps of each barbell movement today.

– Choose a weight that you will complete for singles on the power snatches and no more than 2 sets of the bigger sets of overhead squats.

Strategy

THE BIG TAKEAWAYS

1. The movement to set yourself up for is the overhead squats. Going with steady singles on the power snatches should allow you to thrive on the squats. The goal for each round is to complete the squats in as few sets as possible.

2. Since we’re doing singles on the snatches, look to put out a solid effort on the bike. After your last calorie, you can somewhat “recover” the breathing between single reps on the barbell.