CrossFit Evergreen – CrossFit

“Real fears can be overcome. It’s the imaginary ones that are unconquerable.” Theodore Vale

Fear can be absolutely paralyzing. And it’s wise of us to recognize that it’s fear that’s paralyzing, not an actual event taking place. Said another way, our mental reaction to an external event can paralyze us.

FEAR: False Evidence Appearing Real

If there ever was a superpower that we have, it’s the tremendous ability to bring whatever we’re thinking into reality. And if you’re human, you can draw back to a time where we brought a fear – a mental reaction to an external event – into reality. We talked ourselves into failure, before we even began. We convinced ourselves it couldn’t be done, and deemed it impossible, before even trying.

The unconquerable fear, as Theodore Vale puts it, is the imaginary one. It’s human to question, doubt, and fear. But this thousand year old survival mechanism, which means well, is leading us down the path of hesitancy. Of inaction.

The same mind that builds a paralyzing fear can break one down. It comes down to where we focus our thoughts. Instead of dwelling on what could go wrong, dwell on why it will go right!

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Warm-up

See Coach’s board.

Cannonball (Time)

5 rounds:

– 21/15 cal row

– 15 box jump overs 24/20

– 7-6-5-4-3 squat cleans (# drops with each rd. Ex. 1st rd: 7, rd 2: 6… rd 5: 3 reps)

MRx: 115/85, Rx: 155/105, Rx+: 185/130
– pace the row and jump overs so you can excel on the squat cleans – those will be the sticking point of this WOD.

Weighted Midline (Time)

4 rds:

– 1,000m Echo Bike (that’s 1 km)

– 15 weighted Abmat sit-ups (plates held at the chest)

MRx: 35/25, Rx: 45/35, Rx+: 55/45

Gymnastic Stamina – double unders (AMRAP – Reps)

4 two minute rds of 1:30 work, :30s rest

– 8 burpees

– max double unders in remaining time

CrossFit Evergreen – CrossFit

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100m Rowing bowling (Time)

10 frames; Erg must stop on 100m; anything above/below 100m is the equivalent burpee penalty and counts as your score. The lower the score the better.

Hanging midline (AMRAP – Reps)

4 rounds:

– :20s max hanging flutter kicks

– :10s rest

CrossFit Evergreen – CrossFit

“Never confuse movement with action.” Ernest Hemingway

Busy work is our mortal enemy.

“Movement” in the quote above refers to taking care of the pressing and loud items in our day. The emails, text messages, and bills. Parts that need to be done eventually, but are seemingly for at the days end, as we climb into bed, the days that were consumed with such busy work leave us feeling the least fulfilled. We may find ourselves saying to ourselves, “what the hell did I do today?”

This is because shear movement does not push us towards our goals. Only action does. Action is premeditated effort, driven by purpose. It’s calculated energy, versus reactive motions. Swimming forward, versus treading water.

This quote urges us to recognize the difference between the two. As we review our recent days, where are we in motion, and where are we in action?

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Warm-up

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Overhead Squat Positioning (5 sets: 1 pausing OHS (10s in hole))

5 sets:

set 1 – 70% 1RM snatch

set 2 – 75%

sets 3-5 Build to heavy single squat
– This “drill” is to help dial in our position for the OHS.

– to help us find the bottom of our active squat.

– we should not be in a “loose” position.

– do not sacrifice stability and strength for extra range of motion.

Modifications:

– pausing front of back squat.

Grimace Part A (Time)

10 minute time cap:

15-12-9

– OHS

– toes 2 bar

directly into…

12-9-6

– thrusters

– C2B pull-ups

MRx: 65/45, Rx: 75/55, Rx+: 95/65
– two couplets with related movement patterns

– light to moderate barbell.

– something you could do 15+ unbroken reps with when fresh.

– Part B starts at the 10:00 cap – try to get this done quickly.

Grimace Part B (Weight)

Alternating on the minute x 10 min.

min. 1 – 3 thrusters + 3 OHS + 3 thrusters

min. 2 – rest
– you pick the weight

– build to a “fatigued heavy” complex.

– complex does not have to be unbroken, BUT MUST BE DONE w/in the Min.

– this starts right at the running clock 10 min mark.

– barbell comes from the ground for each complex

– before Part A, decide what your goals are and have weights nearby ready to go.

Strength Stamina (Time)

5 rds of:

– 5 deadlifts @ 75% 1 RM DL

– 5 bench press @ 75% 1 RM bench press
– with a 20 min time cap:

– weight is intended to be challenging but doable in at most 2 sets.

– if you feel you need to do more than 2 sets, than dial back the weight to reach the 1-2 set goal

CrossFit Evergreen – CrossFit

“Think like an immigrant. Act like an artisan.”

To think like an immigrant is to have a mindset where nothing is owed. There’s no legacy spot awaiting me. I’m not owed a job, a title bump, or a promotion. That no matter who or what I was yesterday, I’m brand new today. So I better plan to work harder than I have ever worked before to achieve my goals.

To act like an artisan, is to live a life of passion. In the middle ages, before mass production, every pair of shoes, every saddle, tool and utensil were made by hand. All one-off productions. By a creator, called an artisan. Artisans took great pride in their work, and would carve their initials into each piece they created.

Regardless of what we’ve accomplished, nothing is owed to us. Yesterday is gone, and we’ll earn today. And in everything we do, let’s take so much care that we could proudly etch our name into the side of our work for the world to see. We are humble, we are hungry, and we are the hardest workers in the room.

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Warm-up

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Aerobic Capacity 2 (Time)

On the 4:00 x 6

– 21/15 calorie Echo Bike

– 21/15 calorie row
– 6 mid range sprints

– try to get the work done in 2 minutes or less to give yourself a 2 minute rest.

–

Midline combo (Time)

– 100 abmat situps

– 75 GHD sit ups

– 50 V-ups
– If you want to walk, sit up, sneeze and breathe tomorrow DO NOT do all of these reps unless you’ve been doing some of each on a regular basis.

– This is a direct interference workout, meaning each of the movements directly impacts each other.

– sub any other ab movement you are comfortable doing.

CrossFit Evergreen – CrossFit

“You are what you do, not what you say you’ll do,” C.G. Jung

With the advent of all the social media forums, talk is cheap. Sitting in the comfort of a chair, ay home, many will talk. Few, however, will actually do.

Spending our breath on worsd is wasted effort, and is always better spent on action. The only measurable difference between the armchair quarterback, and the actual quarterback is being in the moment.

“I can’t hear what you’re saying, because your actions speak so loudly.”

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Warm-up

See Coach’s board.

Stamina Squats 85-87% (EMOM x 16 (8 rds))

minute 1 – 1 front squat

minute 2 – 2 back squats
– % is of 1 RM front squat

– climbing back up the rep scheme.

– make a judgement call on the appropriate % to go up based on your last lifts 2 weeks ago.

Sore Eyes (Time)

3 rds:

– wallballs 20/14

– power snatches

– box jump overs 24/20

– push presses

– calorie row

Wallballs:

MRx: 20 reps, Rx: 20 reps, Rx+: 30 reps

Power snatches/push presses:

MRx: 65/45, Rx: 75/55, Rx+: 95/65

reps: MRx/Rx: 20, Rx+: 30

Box jump overs:

MRx/Rx: 20 reps, Rx+: 30

Calorie row:

MRx/Rx: 20/14, Rx+: 30/24

CrossFit Evergreen – CrossFit

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Old School bringing in the New Year (Time)

With a 45 min. time cap do 4 rounds:

Between each rd do – 500m ski erg, 25 V-ups

then,

– seated db press

– bb Bradford Press

– db side & front raises

– db rear delt raise

– db Scott’s press

– db flyes (bench)

– double db OH tricep extension

Rx: 4×10

Rx+: 4×15
– These movements are very specific, focused on shoulders and upper body.

– Stay light – db recommendation for most: NMT 25/15

-Bradford press: 45/35. The bar is brought to the clean position BUT not resting on the body. The movement goes slightly over the head and then back to the back squat high bar position – BUT not resting on the body, then reverse the motion back to the front position.

– db Scotts press: this is one of many variations of this movement. Bring the db’s to shoulder level and reverse your grip, palms facing towards you. DB’s are brought slightly above your head on either side, elbows are bent, arms in a diamond like position.