CrossFit Evergreen – CrossFit

“Be who you are and say what you feel, because those who mind don’t matter and those who matter don’t mind.” – Dr. Seuss

People aren’t thinking about you.
People are thinking about what *you* are thinking about *them*.
Just think about it for a second.

We’ve all been in that rabbit hole… moving about our day wondering what others think of us. In an effort to please everyone, or to “look right”.

Taken from a children’s book, this quote… is anything but childish. In a world where we can be consumed with the thoughts of *another’s* thoughts… we can realize that we may be “minding” things that we don’t need to.

Your buck stops with you.
My buck stops with me.
And that’s all that really matters.

View Public Whiteboard

Warm-up

See Coaches Board

“Run Cindy Run” (AMRAP – Rounds and Reps)

30 min AMRAP

5 Pull-Ups

10 Push-Ups

15 Air Squats

200m Run

Mobility

See Coaches Board

CrossFit Evergreen – CrossFit

“Shallow people believe in luck and circumstance. Strong people believe in cause and effect” – Ralph Waldo Emerson

We can choose to believe that life is happening to us, or that we are fully in control.

We could stand by, and wait for life to happen to us. Or, we can choose to believe that we have a say in our own story. That we are the writers of our own script.

Life is a direct reflection of the choices that we make. That the good, bag, ugly, and everything in between is a direct result of our actions. It’s a cop-out to believe that chance is what makes the great, great. If we can train ourselves to truly believe that everything is by choice, opportunity opens.

View Public Whiteboard

Warm-up

See Coaches Board

Positions: Overhead Squat (Weight)

5 Sets:

1 Tempo Overhead Squat

*5s Down, 5s Pause in Bottom, 5s Stand

Rest As Needed Between Sets.
Stimulus

– Focus on punching up on the bar and pushing the pinkies in to the bar to help keep the shoulders externally rotated and in a solid position.

– These are meant to be light, technique loads.

Percentages based on 1RM Overhead Squat:

Set 1 – 50% of 1RM Overhead Squat

Sets 2-5 – 50-65% (50-65, Overhead Squat, of 1RM Overhead Squat), based on feel.

“Ski Bells” (Time)

Odd-Object Conditioning A

For Time:

12-9-6:

Ski Erg Calories

Double Dumbell Hang Clean and Jerks (35 / 25 lb)

… Directly into…

12-9-6:

Ski Erg Calories

Double Dumbell Thrusters (35 / 25lb)
Stimulus

– We will perform both couplets one after the other and our score will be our total time for both.

– We should want to aim to hang onto the dumbbells here for unbroken sets if possible.

CrossFit Evergreen – CrossFit

“Challenges are what make life interesting and overcoming them is what makes life meaningful.” Joshua J. Marine

Everyone faces adversity. Not everyone responds the same way. In Carol Dweck’s “Mindset”, there are two types: A fixed mindset, and a growth mindset.

In a fixed mindset, an individual is trapped within their own perceived limitations. When someone else gets the promotion or the job, it just wasn’t meant to be. They blame the world, they blame the weather, it is a mentality that clings to excuses, versus solutions.

A growth mindset is one of extreme ownership. A world of continual self-reflection. If something didn’t go as planned, what can I learn from this? What can I do better next time? The growth mindset welcomes the short-term pain, knowing that this will only make them better tomorrow. Instead of jumping to excuses, the growth mindset creates the solutions.
Change our mindset and the world around us changes with it.

We will find adversity. It will be today, tomorrow, or sometime this week. How will we respond? Will we blame the world, our conditions, the weather? Or will we take the harder path, and find what we can do differently next time?

View Public Whiteboard

Warm-up

Metcon (Time)

Regionals 17.6 (modified)

– 30/25 calories Echo Bike

– 20 burpee box-jump overs

MRx: 20/16, Rx: 24/20, Rx+: 30/24

– 10 cleans (any type)

MRx: 110/60, Rx: 130/80, Rx+: 150/100
– this is one time through, go hard on the bike

– use your hands if needed to get over the box

Metcon (Time)

Odds and Ends

3 rds of:

– 20 HRPU

– 30 abmat situps (Rx+: GHD to standard – hands touch floor)

– 300-200-100 ft. single dumbbell carry

MRx: 50/35, Rx: 70/50, Rx+: 100/70

– 20 HRPU
– carry the dumbbell any way possible

– 2 lengths of gym = 100 ft.

– 4 lengths = 200 ft.

– 6 lengths = 300 ft.

CrossFit Evergreen – CrossFit

“The most important decision we make is whether we live in a friendly or hostile universe.” Albert Einstein

We don’t get what we want, we get what we expect. The world will treat us the way we expect to be treated. If we believe it’s a dog eat dog world or “every man for himself,” then we are doomed to believe so. The lens we’ll see through will be one of defensiveness, comparison, and general hostility; even when it’s not even there to begin with.

But the opposite can also be true. Our expectations become realities. It’s not good enough to want it, we have to believe it as well.

View Public Whiteboard

Warm-up

See Coach’s board.

Back Squat (On the 2:00 x 5)

– at 0:00 9 back squats @60%

– at 2:00 6 back sqts @ 70%

– at 4:00 6 back sqts @ 80%

– at 6:00 6 back squats @ 70%

– at 8:00 9 back sqts @ 60%

Front Loaded (Time)

21-18-15-12-9

– front sqts 75/55

– kb swings 24/16

– calorie row

CrossFit Evergreen – CrossFit

The saga continues….

View Public Whiteboard

‘Hangin’ with the old man part deux (Time)

Buy-in: 15 db shrugs (same weight as top half of wod)

then 4 rds of:

– 15 single arm bent over db row (each arm)

– 15 db pullovers

MRx: 45/25, Rx: 55/35, Rx+: 65/45

then

– 10 strict pull-ups (change each rd, regular, wide, chin-up, neutral)

– 10 each of db curls superset (regular, reverse, hammer)

– 15 db isolation curls

MRx: 10/5, Rx: 15/10, Rx+: 20/15

Cash out: 15 barbell curls

MRx: 35/15, Rx: 45/25, Rx+: 55/35

CrossFit Evergreen – CrossFit

“One can have no smaller or greater mastery than mastery of oneself.” Leonardo DiVinci

Leonardo DiVinci was one of the first documented individuals to believe that humans could take flight.

Imagine living back then, when the idea was first expressed. Talk about a nightmarish idea! The thought of hurling humans intot he air, like a bird, with no guarantee of landing. Pretty damn amazing how his prediction came true, despite it all.

The quote at the top is an expression of such a thing. To believe, to master his mind, despite what all external sources may be offering in response. He well knew of the risks, and well recognized the fears. But he believed it to be possible regardless.

It’s good to acknowledge the primary job of our brain – to keep us safe. It’s going to aim to convince us that we want to avoid risk, danger, and failure. It’s not the competition that will beat us. It will only be ourselves.

View Public Whiteboard

Warm-up

See coach’s board.

Overhead Squat (3 sets of 5 OHS)

– barbells are taken from the rack

– % based on 1RM of OHS

set 1 – 60%

set 2 – 65%

set 3 – 70%

Underdog (Time)

– 100 double unders (100 singles)

– 20 OHS

– 100 du’s

– 35/25 cal row

– 100 du’s

– 50 double db box step-overs 24/20

– 100 du’s

– 35/25 cal row

– 100 du’s

– 20 OHS

barbell weight:

MRx: 55/25, Rx: 75/45, Rx+: 95/65

db weight:

Mrx: 35/20, Rx: 40/30, Rx+: 50/35
– you should be able to complete 7-10 reps unbroken of OHS when fresh