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.

CrossFit Evergreen – CrossFit

“The opposite of play is not work. The opposite of play is depression,” Brene Brown

Sometimes along the way, we forget that we love what we do. The choice of words there was intentional.

Suddenly things become a job. Things used to be fun. It used to excite us. Now; not so much. And we ask ourselves that question: “What happened?”

When we are here, it’s a must to remind ourselves: love is a two way street. And it takes work to love. Unlike the portrayal in the movies, there’s commitment with hard work, sweat and even tears. But through it all if we can see it in the proper light, there is also irreplaceable fulfillment. We must learn, or maybe better said re-learn, to love what we do.

Think back to what excited us the most when we started. What ignited the fire. Wat wakes us up in the morning. It’s there. Not lost to “work” and just in need of rekindling.

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Warm-up

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Peri-winkles😉 (AMRAP – Rounds and Reps)

20 minute AMRAP of:

– 10 alternating forward goblet lunges (5 each side)

– 10 kb swings

– 30 double unders (60 singles)

KB weight:

MRx: 16/12; Rx: 24/16; Rx+: 32/24

CrossFit Evergreen – CrossFit

“Motivation can get you started. Commitment is what keeps you going.” Jim Rohn

Motivation feels good. It makes things feel; easy. When we’re motivated, productivity just flows. But that’s what’s challenging about it, is that motivation isn’t always there. Let’s be real about it. It’s not an everyday thing. We’re going to have tough days.

We recognize anything in life that’s worth working towards won’t be easy. And it will not be a matter of if but when we are challenged and tested to the core. In this moment. motivation may very well not be there for us; chances are actually highly likely that it won’t be.

What will always be there however, is our commitment.

Our success can be drawn back to the level of commitment to the little things. “Discipline” is not reserved for the military or martial arts – it is our anchor for seeing us through the storm. It will never be a single action that makes us. It’s instead hundreds and thousands of smaller decisions, repeated time and time again, through dedicated commitment.

Let’s be aware of the habits and commitments we hold ourselves to. Whereas motivation is a short-term fix, commitment to daily healthy habits guide us through the inevitable storms.

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Warm-up

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Fifth Wheel (Calories)

5 min. AMRAP of:

– 7 rds of “The Chief”

– max cal. Echo Bike

MRx: 95/65, Rx: 115/85, Rx+: 155/105

REST 5 MINUTES

5 min AMRAP of:

– 6 rds of “The Chief”

– max cal. Echo bike

MRx: 115/85, Rx: 135/95, Rx+: 185/135

REST 5 MINUTES

5 min AMRAP of:

– 5 rds of “The Chief”

– max cal. Echo bike

MRx: 155/105, Rx: 185/135, Rx+: 205/145

1 rd of “The Chief” is:

– 3 power cleans

– 6 push-ups

– 9 air squats
Stimulus calls for a barbell that climbs from moderate to heavy.

– 6+ unbroken when fresh.

– it’s all about getting to the bike, with 5:00 rest between rds we need to push the pace to get there.

– Score is total calories for all three rds on the bike

CrossFit Evergreen – CrossFit

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

We choose the world we live in. And our decision will echo through our lives, perpetuating itself over and over without the conscious even being aware of it. The first step – awareness.

Let’s first recognize that we, by default, tend to gravitate towards “hostility.” This may sound strange at first, but when we think about it we are defensive creatures. And that a very active “fight or flight” mechanism lives with us. Our default interpretation can be to see things as “threats”. It can be very challenging to trust.

Not all of that is a bad thing. But magnify it, and imagine as if that is the universe we believe it to be – pure hostility. It’s a pair of red glasses we’ve placed over our eyes that we view the world. And despite holding the greenest of flowers in our hand: all we see is a red flower.

It starts with awareness of where we currently are. Brutally honest self-reflection. It then turns into a choice: a choice of lens that we will view the world in. Change our perception, and we change the world.

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Warm-up

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Handstand push-up Conditioning (3 rds )

40% – deadstop max strict HSPU (1s in the bottom)

50% max strict HSPU

60% max kipping HSPU

rest 1-2 min between rds
– consistent effort across all three rds.

– track all reps in each round, but the score will be only the total reps in rd 3.

– Scaled movements include dual db strict and push presses

Homeward Bound (AMRAP – Rounds and Reps)

20 minute AMRAP of:

– 20 burpee box jump overs 24/20

– 40/30 cal row

– 80 double unders (120 singles)
– this conditioning WOD can be called a Pacer.

– patience and composure early on sets the stage for finding and holding an optimal pace.

CrossFit Evergreen – CrossFit

“Rome was not built in a day/” John Heywood

An old adage on building greatness. Indeed an accurate statement, and a healthy outlook on mastering a craft. However, the critical; ,message is less about how great things take time. and more about the importance of laying the next brick.

We cam be consumed with the idea of making it; finishing Rome so to speak. And in doing so, we don’t place the value in the next brick being laid. With one eye distracted, thinking of the prize, we only have one eye left for the journey.

The call to action is to lay the focus on that next brick: with every ounce of energy we have. Full mind, body and spirit in the present moment.

It may take weeks, months, years, or a lifetime. But under this lens, you will not miss a day. Until, that it, you have your empire.

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Warm-up

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Box Back Squat (speed) (7 sets of 2)

Pick a box – just below parallel.

Rest on box for 1 s.
– about 15 minutes:

All % based on 1 RM back squat

– lighter loads don’t mean less progress.

– this is a deload week and the focus is on speed.

– aim is to build explosiveness coming out of the squat.

From the Top (Time)

1 Round:

– 30 power snatches

– 30 Overhead Squats

– 30 Squat Snatches

MRx: 75/55; Rx: 115/85; Rx+: 135/95
– we hear a lot of comments about this movements,” it hurts my wrists” or ‘I have to use a narrower grip because of the pain”etc, etc…

– THE ANSWER IS WRIST WRAPS! Get them, they work and you get the full benefit of the lift using them. OF COURSE, the other answer is to go lighter and work the technique (and get the wraps)!

– choose a load that allows you to snatch for 10+ unbroken when fresh.

CrossFit Evergreen – CrossFit

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Warm-up

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12 Days Of Christmas Version 2 (Time)

1 Pistol (per leg)

2 Strict Pull-Ups

3 Hang Power Snatch 115/80

4 Burpees

5 TTB

6 Jump Squats

7 Push Press 115/80

8 Wall Balls 20/14

9 Box Jumps 24/20

10 Push-Ups

11 Walking Lunge Steps (per leg)

12 Squat Cleans 115/80