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. And acknowledge where we came from. 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 know it, we’re already thinking, “what’s next?” The finish line always moves.

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. to build upon. As the quote above teaches us, we can’t build on top of success we don’t acknowledge.

View Public Whiteboard

Strength

10 Minutes to work on:

Pull ups

Pistols

Rope Climb

Metcon (AMRAP – Reps)

5 Rounds for Time:

EMOM 25: (5 Rounds)

Double Tabata (40 Seconds On / 20 Seconds Off):

Minute 1: TTB

Minute 2: 10 Meter Shuttle Run

Minute 3: Mountain Climbers

Minute 4: Double Unders

Minute 5: AbMat Sit-ups

Mobility

Roll out:

Thoracic, quads, calves, hams

Wall Stretch:

pike, straddle, knees to chest

CrossFit Evergreen – CrossFit

“All progress depends on the irrational person.”

The thought that a human could run a sub 4:00 mile was absurd. The attempts to put human beings in a giant metal tube and throw them into outer space was thought to be even more ridiculous.

When we think back to the largest accomplishments in life, it was done by those who defied the status quo. It was done by those believed things could be done differently.

We know that change is uncomfortable. It has to be. But we welcome it, fully allowing ourselves to believe that something else is possible. In the words of Epictetus, “If you want to improve, be content to be thought foolish, and stupid.”

View Public Whiteboard

Warm-up

See coach’s board

Metcon (Time)

“Over the Edge”

5 Rounds for Time:

15 Overhead Squats (75 / 55 lb)

12 Chest to Bar Pull-ups

9 Burpee Box Jumps (24″/20′)
Stimulus

– Conditioning Category: Threshold

– The weight on the bar should be light and something you can complete within 2 sets each round.

– The bar will come from the floor, not the rack.

– If you do not think you can complete the chest to bar in 2-3 sets within the workout, let’s reduce the reps or modify the movement.

– Your burpees should face the box. Be sure to stand up all the way on the box before coming down.

– Score: Time

Overhead Squat (12 min – est. heavy double)

Overhead Squat [Immediately Following WOD]

12 Minute Window:

Establish Heavy Double Overhead Squat

Stimulus

– Looking to establish a heavy, but not necessarily max set of 2 overhead squats immediately following our conditioning piece

– Build up and stop right before you feel your form starts to break down (to technical failure)

 – The idea with lifting after the metcon twice this week is the bodies are loose & warm, and we’re preparing to potentially lift under fatigue at the Games

– Enter heaviest load hit for an unbroken set of 2

CrossFit Evergreen – CrossFit

“The only person you are destined to become is the person you decide to be.” Ralph Waldo Emerson

Fate puts opportunity in front of us.
Destiny is the result of what we choose to do with it.

In turn, destiny is a choice. Not some predetermined thing of fairy tales and lore. We can sit and allow destiny to happen to us, or we can choose to have destiny happen for us.

Don’t wait to be chosen. Choose.
Decisions = Destiny.

View Public Whiteboard

Split Jerk (Split Jerk Technique)

Split Jerk Technique

3 Sets:

1 Pausing Split Jerk (2 Seconds In Dip & Catch)

1 Split Jerk

Percentages based on 1RM Jerk:

Set 1: 60%

Set 2: 65%

Set 3: 70%

Split Jerk (On the Minute x 5: 1 Split Jerk  )

Stimulus

– Start slightly above where we left off on the previous part, and build steadily to a heavy, but not a max, for the day.

– Record all 5 lifts with your overall score being your heaviest lift of the day.

Alter Ego (Time)

“Alter Ego”

Every 3 Minutes x 10 Rounds:

[On the 0:00]: 500/450 Meter Row

[On the 3:00]:400 Meter Run

[On the 6:00]: 500/450 Meter Row

[On the 9:00]: 400 Meter Run

[On the 12:00]: 500/450 Meter Row

[On the 15:00]: 400 Meter Run

[On the 18:00]: 500/450 Meter Row

[On the 21:00]: 400 Meter Run

[On the 24:00]: 500/450 Meter Row

[On the 27:00]: 400 Meter Run
Stimulus

– Conditioning Category: Sprint

– In this interval style workout, we’ll alternate between the row and run for 10 rounds (5 on each) aiming to bank some rest between by pushing the pace.

– Athletes should aim to complete the work each round in about 2 minutes, leaving 1 minute to rest before the next interval begins.

– Score: Enter all 10 split times with your overall score being the sum total.

(Or just keep a running total for you sum total score)

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 *nothing* done by its end.

Let’s take note of what we do today with a critical eye. Let’s cut the fluff.

View Public Whiteboard

Warm-up

See coach’s board

Ride like the wind (Time)

10 Rounds for Time:

5 Squat Cleans MRx: 95/65, Rx: 115/85, Rx+: 135/95

10/7 Calorie Echo Bike

20 Minute Time Cap
Strategy

THE BIG TAKEAWAYS

1. We can approach this workout in 1 of 2 ways: cycle the barbell and recover on the bike OR quick singles on the barbell and push the bike.

2. No matter what approach you take, let’s treat the first 3 rounds as the buy-in, the middle 4-5 rounds as the actual workout, and the final 2-3 rounds as the home stretch. Aim to ramp up your pace in the first 3 rounds, settle for the next 4-5 rounds, and leave a little in the tank to have a little kick at the end for the last 2-3 rounds.

3. If cycling the bar, you could do unbroken sets of 5, 3 unbroken reps + 2 single reps, or 3 unbroken reps + 2 unbroken reps.

4. If going with singles, keep the eyes on the bar and be ready to get set for the next rep as soon as the bar settles.

Squat Clean (Squat Clean [Until the 25:00])

Build to a heavy single

Stimulus

– Whenever you finish “Ride Like The Wind”, you’ll have until the 25 minute mark on the running clock to build to a heavy single squat clean

– Enter heaviest load lifted as your score

Tabata Abs (AMRAP – Reps)

:20/:10, work/rest, 8 rds of each

– abmat sit ups

– flutter kicks

– Superman holds (each rd counts as 1)

– floor wipers

– V ups

Roll & Stretch

Take at least 10 minutes to roll and stretch

CrossFit Evergreen – CrossFit

Closed gym – Happy 4th!

View Public Whiteboard

CrossFit Evergreen – CrossFit

“If you fight for your limitations, you get to keep them.” Jim Kwik

Our harshest critic is between our ears. We’ve all been there, telling ourselves we suck. That we’re simply not good enough. Too old, too young, not good looking enough, not smart enough.

Each time we tell ourselves these things, we add one more vote to become them. The mind has this incredible power to bring into this world whatever we fixate on.

Yet what can be the harshest critic, can also be our most powerful ally. Let’s leverage those thoughts to our best advantage.

View Public Whiteboard

Warm-up

See coach’s board.

Metcon (AMRAP – Rounds and Reps)

Wall to Wall

15 min AMRAP of:

– 30 du’s (S: 60 singles), 100m run (50m walk)

– 10 wall balls 20/14

– 30 du’s, 100m run

– 20 wall balls

– 30 du’s, 100m run

– 30 wall balls

Add 10 wall balls per round
– focus on full depth in those wall balls!

Upper body Stamina (Time)

3 rds of:

– 21/15 calorie ski erg

– 15 chest 2 bar pull-ups

– 9 bench presses MRx: 95/65, Rx: 115/85, Rx+: 135/95

Rest 2 minutes between rounds
– enter total time including rests.