CrossFit Evergreen – CrossFit

“Character is the willingness to accept responsibility for one’s own life. It’s the source from which self-respect springs.” – Joan Didion

“Owning actions” often brings a somber tone to it.

We can adjust that, for the better.
And the quote above offers an angle on how we can do that.

Instead of carrying a “fault” theme, we can take a different lens to ownership. That of positive control.

Take for example “not getting the job”.

We can decide that we won’t own it, and say something along the lines of “the recruiter was just playing favorites”. From this point, where does one go next? Are we qualified enough, and for reasons outside of our control… we just didn’t get the job? And that if the same thing happens tomorrow, we’re doomed for a repeat?

Now let’s flip. Let’s say the same person decides they will own “not getting the job”.
They decide that they want to become *over-qualified*. They sign up for the next course to push their accreditation to the next level, resulting in an even stronger, smarter, and more powerful candidate.

One person has control over the next step, and uses it to their advantage.
One does not, and stays exactly where they are.

We owe it to ourselves to stay in the driver seat.

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Warm-up

Take 10 min to get your body warm and moving

1 min on Ski

Jog one lap or 4 lengths of gym

10 Cossack squats

10 air squats

5 inch worm to push up

Scorpions

Figure 4 stretch

()

“Ski Bum” (AMRAP – Rounds and Reps)

AMRAP 25

800m Ski

50 Abmat Sit-Ups

40 Mountain Climbers

30 Burpees

20 Russian Kettlebell Swings

1:00 Plank

KB Rx: 24/16
Stimulus

– Try to ease through this with nasal breathing only.

– This will intentionally slow our pace down to a recovery pace.

– Use this as an opportunity to turn your mind off and just sweat.

PLANK

– Hollow

– Side Plank

Mobility

Yoga mobility cool down (10 min)

Down Dog

Crescent Pose

Childs Pose

Cat/Cow Arches

Cat/Cow Reaches

Sumo Squat Twist

Kneeling Diagonal Stretch

Lying Hug Stretch

Plow Pose

Corpse Pose

CrossFit Evergreen – CrossFit

“People don’t fear change. People fear sudden change. People fear revolutions. People don’t fear evolutions.” Simon Sinek

When we sit on this quote for a moment, we can draw a parallel to a recent experience.
Think back to a recent experience that was full of change. Was it uncomfortable? Of course it was.

Now take that same experience and pretend as if those changes were briefed to you on January 1st, and they steadily took over the course of the calendar year. Would it feel different? I think so, too.

The underlying message is that we don’t fear change. We only fear the speed of change. When we are able to take a step back and see the “uncomfortableness” for what it is, we can find a stronger perspective.

Remind ourselves of this the next time change elicits that unique feeling in our stomach. For awareness, as always, is the key.

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Warm-up

See Coach’s board. (Time Limit: 8 minutes)

Overhead Squat (build to a heavy OHS. :15s OHS hold)

We will only take 5 minutes for this for 5 attempts.

– 1 :15s attempt every minute. The coach will initiate.

– movement quality is top priority. Form over weight.

– don’t sacrifice positioning by choosing a weight your body isn’t ready for.

– the hold will count as Rx if you are below parallel and hold for the entire :15s.

Emergency Brake (Time)

Working through 8 rds of 2:00 on, 1:00 off for time:

– 3/24 calorie Echo Bike, 30 power cleans

– 30/24 calorie Echo Bike, 30 Front squats

– 30/24 calorie Echo Bike, 30 squat cleans

MRx: 75/45, Rx: 95/65, Rx+: 115/85
– athletes pick up where you leave off in the chipper after each 1:00 rest.

– score is completion time, including rest periods. There is no rest after the final 2:00 interval, the 8 round cap.

– If there are any reps remaining when time expires, add 1 second to your time for every uncompleted rep.

– weight on the barbell should be something you could cycle for 15+ reps unbroken on all movements when fresh.

FLOW:

At 3,2,1 go you start on the bike. Once calories are completed, advance to the barbell and do the lift. At the 2:00 minute mark, stop what you are doing and take the mandatory 1:00 rest. At the end of the rest continue to work where you left off. Do this for 8 rounds or until you complete all of the movements.

STRATEGY:

– find a strong pace on the bike, but don’t “smoke” yourself.

– aim for quick sets on the barbell. Singles won’t help you get far so string as many as you can together.

– aim for big sets on the front squats, for ex. 8-8-7-7 or 10’s

CrossFit Evergreen – CrossFit

“It takes as much energy to wish, as it does to plan.” – Eleanor Roosevelt

The term “wishful thinking” is a bit of a broken statement. It’s the creation of an elaborate vision, a goal or something we want to reach… but without a plan.

What Eleanor Roosevelt suggests in her quote is to stop day-dreaming, and bring those goals into reality through action steps. And if we can do that, we quickly remind ourselves that we are literally problem-solving-machines. Things kick into gear, and we surprise ourselves. We’ll say things like, “well, that wasn’t so bad” or “that was actually easier than I thought!”

Ever have a hard time starting to clean the house? The trick everyone knows… is to just start.
To take that actual first step, and create momentum.

Let’s reinforce this in our minds:
We weren’t made to wish.
We were made to act.

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Warm-up

See Coaches Board

Snatch Pull Complex (Weight)

Snatch Pull Complex (10 Min.)

5 Sets:

1 Snatch Grip Tempo Deadlift (4 up, 4s down)

1 Snatch Grip Deadlift

1 Snatch Pull
Stimulus

– Aiming to build some strength in our snatch pull over the course of this cycle.

– Let’s try to keep the hands on the bar for all reps, however, resetting the hips before each lift is okay. We want to move really well so if a break is necessary, we’ll take it.

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

All percentages based on 1RM Snatch:

Set 1 – 85% of 1RM Snatch

Set 2 – 90% of 1RM Snatch

Set 3 – 95% of 1RM Snatch

Set 4 – 100% of 1RM Snatch

Set 5 – 105% of 1RM Snatch

Bench Press (Weight)

Bench Press (12 Min.)

5-Rep Max
Stimulus

– Aiming to find a baseline in which we will build upon throughout this cycle.

– A good place to shoot for is roughly 80% of your current 1RM bench.

– Record your heaviest successful set of 5 reps.

“Crew Neck” (Time)

For Time:

27-21-15-9

Chest To Bar Pull-Ups

Push Jerks

Calorie Row

MRx: 95/65

Rx: 115/85

Rx+: 135/105
Stimulus

– Conditioning Category: Threshold

– If we cannot yet complete 15+ chest to bar unbroken, let’s reduce the reps slightly to either 18-15-12-9 or 15-12-9-6 or modify the movement.

– The weight on the barbell should be a moderate weight and something we feel confident we could cycle 15+ push jerks unbroken when fresh.

Strategy

THE BIG TAKEAWAYS

1. Big focus is big sets on the barbell. Shooting for no more than 3 sets on any round.

2. Break the chest to bar early and often. It takes little to no time to hop down and shake it out in comparison to how long it will take to drop the barbell and pick it back up an extra time.

3. Steady pace on the row. Focus on keeping the shoulders down and away from the ears and keeping the grip relaxed. Let the legs do most of the work and let the arms just follow through at the end of each stroke.

CrossFit Evergreen – CrossFit

“Give more. Give what you didn’t get. Drop the old story.” Unknown

Self-identity is a weapon. A weapon that can be on either side of the trench.

When we think about this quote, we might be thinking of our past. And it you’re human, chances are that at some point in your life you held onto a bd memory. It would manifest into our daily lives in a unique way, and potentially frequently.

Every individual and experience is different, yet there is a commonality at the bottom line of all of ours; that here today, we can continue to be impacted by them.

Think about the way you think. Who is directing our lives? Will we let it be the past, or should we be the ones writing the story? It is never too late to pick up the pen.

The past does not define who we have to be today. Be the change you want to see.

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Warm-up

See Coach’s board.

Back Squat (5 – rep max)

– a good place to start is about 80% of your 1 RM

– record your heaviest set of 5

Deviled Legs (Time)

5 rds of:

– 20 single dumbell front rack stationary forward lunges (10 each leg)

– 25 wallballs 20/14

– 20 single dumbbell front rack stationary forward lunges

– 10 single arm devil presses

db weight: MRx: 25/20 Rx: 50/35
– handle of the db is either in your hand or resting on your shoulder.

– alternate legs in the lunges.

– alternate hands in the single arm devil press

CrossFit Evergreen – CrossFit

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Ever Increasing – Never Ending (AMRAP – Rounds and Reps)

With a 30 minute time cap do:

– 10 calorie row

– 10 HRPU’s

– 10 air squats to a ball

– 20 calorie ski

– 20 dips

– 20 push-ups on the ball

– 30 calorie row

– 30 reverse lunges (15/15)

– 30 Bulgarian split squats (15/15)

– 40 calorie ski

– 40 db curls 25/15

– 40 double db strict press 25/15
– if you go past the forties, repeat the above order of movements

CrossFit Evergreen – CrossFit

“What looks like talent is often careful preparation. What looks like skill is often persistent revision.” – James Clear

Nothing happens on the competition floor by accident. We are a result of the work we’ve completed leading up to that point. There is no pixy dust, magical words, or secret tricks.

When we look at the work behind the closed doors, we start to see what talent really is.

Hard, committed, unwavering effort.
Never fooled by those that “make it look easy”, as easy doesn’t happen by accident.

To some, that thought can be dis-encouraging. Not the case for us. For this team, it’s the opposite… it’s invigoration. It’s proof that we too can reach those heights… if we, that is, put in the work.

So let’s get to it.

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Warm-up

See Coaches Board

Clean & Jerk Technique (Weight)

On the 2:00 x 5 Sets:

1 Pausing Power Clean

1 Power Clean

1 Pausing Push Jerk

1 Push Jerk

*Pause 1 second in the catch postion of both the clean and the jerk.
Stimulus

– Final week of our mini clean and jerk technique progression.

– We’ll start our sets at 5% higher and finish 5% higher than last week.

– Percentages are still meant to be on the lighter side in order to ensure good quality movement.

– Pauses in the catch of the first clean and the catch of the first jerk are to help focus get receiving the bar with the knees out and hips back.

Percentages based off 1RM Power Clean:

Set 1: 40% of 1RM Power Clean

Set 2: 45% of 1RM Power Clean

Sets 3-5: 50% of 1RM Power Clean

Clean & Jerk (Weight)

On The Minute x 6 Sets:

1 Clean & Jerk
Stimulus

– Keeping positioning the focus, we’ll build up to a moderate clean and jerk.

– We’ll take what we’ve learned over the past couple of weeks of technique work and put it to the test to see if we are aware of any improvements made in our catch potions.

Percentages based off 1RM Clean & Jerk:

Sets 1+2 – 60% of 1RM Clean & Jerk

Sets 3+4 – 65% of 1RM Clean & Jerk

Sets 5+6 – 70% of 1RM Clean & Jerk

“In The Air Tonight” (Time)

10 Rounds For Time:

3 Power Clean and Jerks

6 Lateral Burpees Over Bar

9 Kettlebell Swings
BB- MRx:105/55, Rx: 115/85, Rx+: 135/95

KB- 24/16 (green/yellow)

Strategy

THE BIG TAKEAWAYS

1. Power Cleans: Steady singles or unbroken sets of

2. Lateral Burpees Over Bar: Smooth pace and focus on foot work. If holding on for unbroken set on the bar, let’s pace these quite a bit. If going with steady singles on the bar, let’s try to push the pace a bit.

3. Kettlebell Swings: Hold on for unbroken sets of 9 and focus on breathing during this movement.