CrossFit Evergreen – CrossFit

“It’s not the strongest of the species that survive, nor the most intelligent, but rather the most adaptive to change.” – Charles Darwin

There’s a reason why we are still here on Earth. We adapted.

Yet the very thing that pushed us to where we are today, we find ourselves avoiding. We avoid, as human beings, challenge. We would much rather be comfortable, cozy, and safe. Now we aren’t going to let loose predators to chase us around, but if we truly want to find that next best version of ourselves… we know we need to get uncomfortable.

When we find ourselves struggling today, take a step back. Realize for just a moment, in the uncomfortable mess that we are in, that this is us… getting better. If we can re-wire ourselves to embrace those sweaty, painful, often embarrassing moments… we can go wherever we want to go.

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Warm-up

See Coaches board

“Quick Draw” (Time)

6 Rounds

1st – 1:00 Row

2nd – 1:00 Plank

3rd – 1:00 Bike

4th – 20 Russian Kettlebell Swing

5th – 200m Run/Ski

KB Rx 24/16
Measure is total time, but keep track of your row and bike Calories for notes!

This is a cardio buster

Quick transitions to the next movement and keep going.

CrossFit Evergreen – CrossFit

“The only difference between feedback and criticism, is how you hear it.” Tim Grover

We are defensive creatures. It’s in our nature for self-preservation. We’ve all related to a time where we felt threatened by feedback. Where we felt like we were being attacked. Much like the primal man, self-preservation kicks in. But outside of that uncomfortable moment, we recognize that feedback is “the best” thing for us. It’s the secret sauce to improvement. So how can we train our minds to receive it as so?

Remind ourselves, whenever we have the luxury to receive feedback (because it is) there is no downside. There literally isn’t. Even if the feedback or advice is something we can’tuse at all, or ir doesn’t fit our goals, we still gained insight from another’s point of view or angle.

Whenever feedback comes our way, it’s a gift. If we can remind ourselves of this as the feedback comes, we’ll never hear criticism again.

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Warm-up

See Coach’s board.

Gymnastics Push Stamina (6 rds 4x4x4)

6 rds of: (10 min max)

– 4 strict HSPU’s

– 4 strict dips (ring or box/bench)

– 4 HRPU’s
– this piece is super “high interference, meaning each movement interferes with the last.

– looking to build some strength, volume, and confidence in the upper body.

– Scaled movements:

– box HSPU

– pike push ups

– HSPU to abmat

– regular push ups

Rugrats (Time)

On the 4:00 x 5 rds

– 9 burpee box jumps 24/20

– 12 double db front squats

– 15/12 calorie Echo Bike

MRx: 30/25, Rx: 50/35, Rx+: 60/45
– db weight should be something we can do unbroken sets of in the rd.

– 5 scores today – put your math hat on and total up each of your rds for final score.

CrossFit Evergreen – CrossFit

“People are not lazy, they simply have goals that do not inspire them.” Tony Robbins

Something we can all agree on: anything is life worth achieving, is going to be very, very hard. There’s no two ways about it. So we make goals.

But goals sometimes default to the “whats” in life. A “what” can be a certain amount of pounds on the barbell or an amount of pull-ups. These are goals, but they are not “reasons.”

Reasona are what gets us out of bed in the morning. What we think about in the shower. What we see in the mirror when we look into it. Goals don’t move us forward – reasons do. Goals can be the waypoints of checkpoints along the way, but our reasons are ethe true North Star.

What are your goals? Can we refine them? Can we tie them to our reasons?

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Warm-up

See Coach’s board.

Clean & Jerk Technique 1 (On the 2:00 x 5 sets)

– 1 pausing power clean

– 1 power clean

– 1 pausing push jerk

– 1 push jerk

Pause 3 seconds in the catch position of both the clean and jerk.
– repeat from last week with slightly higher %

– % are still meant to be on the lighter side to ensure good quality movement

– set 1: – 35% 1RM power clean

– set 2: – 40%

sets 3-5: 45%

– score the last three sets since they are the same weight

This Little Piggy (Time)

3 rds of:

– 500m row

– 21 toes 2 bar

– 12 power clean and jerks

MRx: 85/55, Rx: 105/75, Rx+: 135/95
– conditioning category: Threshold

– looking for a weight we could cycle 12+ c&j’s unbroken when fresh

– if you can’t string together 21= toes 2 bar unbroken when fresh, reduce the number of reps in the workout.

CrossFit Evergreen – CrossFit

“Ductus Exemplo”

The above quote is Latin which translates to “Leadership by example.” Below is a short story of Ghandi, the famed spirtitual and political leader, on the power of authentic leadership.

One day, a woman traveled a great distance to take her son to Ghandi. When they finally met, she asks for him to tell her son to “stop eating sugar.” Ghandi, in response to the request, asks the woman to come back in 30 days.

Confused, the woman leaves with her son, and returns 30 days later. She asks the same, for Ghandi to tell her son to stop eating sugar. Ghandi tenderly looks at the bot and tells him to stop. Immediately the boy agrees, pledging that he will no longer eat sugar.

Grateful but still confused, the mother asks why she had to travel back 30 days later to begin with. Ghandi replied, “Because 30 days ago I was still eating sugar.”

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Warm-up

See Coach’s board.

Bergener Snatch Warm-up (4 x 4 pulls for technique)

using PVC or an empty bar do:

– 4 reps snatch grip pulls to waist (arms don’t bend)

– 4 reps pulls to shrug (arms don’t bend)

– 4 reps pulls to elbows high (now arms bend)

– 4 complete power snatch pulls
– 1st pull is slow and focused on proper form

– 2nd pull is slightly faster

– 3rd pull is faster still

– 4th pull is at lift speed

– focus on getting hips to the bar

NO SCORE

Snatch Technique 1 (on the 2:00 x 5 sets)

– 2 pausing snatch balances

– 2 pausing OHS

Pause 2s in the bottom of each squat
– focus is getting familiar with a solid overhead position in the bottom of a squat

– % based on 1RM Snatch

– set 1 – 30%

– set 2 – 35%

– sets 3, 4, 5 – 40%

– score is the weight you use for sets 3, 4, & 5.

Snatch Technique 2 (on the 2:00 x 5 sets)

– 3 position squat snatch
– position 1 – high hang (at the pockets

– position 2 – 1 inch above the knees

– position 3 – floor

– light weights to ensure the focus is on moving well, not on the loading.

– all sets performed at 30-40%

– perform all three back-to-back

Over and Out (Time)

– 20 power snatches

– 20 lateral barbell burpees

– 20 OHS

– 20 lateral barbell burpees

– 20 squat snatches

MRx: 55/35, Rx: 75/45, Rx+: 95/65
– conditioning category: Threshold

– looking for a load we could confidently cycle 20+ unbroken when fresh

– this workout is all about the barbell, pace the burpees

– aim to complete the lifts in 1-3 sets

CrossFit Evergreen – CrossFit

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100,000- pound Challenge (Weight)

“Weaklings and weak-willed need not attempt this insane challenge!” Men’s health magazine

JUST KIDDING! It’s not 100,000 lbs!

This is a class where you pick the movements, weights (if any, body weight counts, and amount moved).

45 min. time cap

– start with 500m row, then work!

– at 10 min mark row 400m, work!

– at the 20 min mark row 300m, work!

– at 30 min, row 200m, work!

-at 40 min row 100m, work!

SEAL Crusher Part 5 (Time)

4 sets of 15 reps (goal = unbroken)

buy-in: 500m row or run

– db row (each arm)

– bb bent over row

– pull ups (normal, wide, neutral, reverse)

– db superset 3-way biceps curl (normal, reverse, hammer – unbroken)

– bb curl

– 100 abs

– 200m row or run

cash out:

– 500m row or run

CrossFit Evergreen – CrossFit

“I guess it comes down to a simple choice, really. Get busy living, or get busy dying.” Andy Dufrense, The Shawshank Redemption

Earlier this week, we thought through the meaning of how “crisis” is written in Chinese. Two symbols, translating to danger and opportunity.

A third word to add comes from the Greek “krisis”, where the English word originated. In Greek, “krisis” translates to “choice.”

Adversity will change us, but how it changes is us through the “krisis” – the choice. As we move through our day, when we approach those inevitable challenges and frustrations; we’ll have that choice. We can chose to be bitter and upset, or to learn. Danger, Opportunity, Choice.

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Warm-up

See Coach’s board.

Upper body pull stamina (Time)

5 rds of:

– 2000m Echo bike (2Km)

– 10 strict pull-ups
– looking to get a good amount of pulling volume in this piece

– unbroken pull-ups aren’t a requirement, but look to try to achieve larger sets as long as possible

Muscle Memory (Time)

5 rds of:

– 12 box jump overs

– 9 power snatches

– 6 bar muscle ups

Box jump overs:

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

Power snatch:

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

Muscle ups:

MRx: pull-ups, Rx: chest 2 bar pull-ups, Rx+: bar muscle ups
– this workout will test our grip and midline

– looking to jump to a box a little higher than we are used to

– snatch weight should be something we could complete 15+ unbroken when fresh