12/02/2020
CrossFit Evergreen – CrossFit
“I would rather die of passion than of boredom.” Vincent Van Gogh
There are times in our lives, whether it be during training, at work, or at home, where we question the choices we’ve made. They tend to arrive shortly after we make an important decision. A form of “buyers remorse’, where we wonder if we’re on the right path.
It is a human condition to seek certainty. We simply want to know we’re clearly on the right path.
But; do we really?
Think back to a moment of ucertainty. The first day we talked to our significant other. The first time we went on a roller coaster ride. The first time we walked into a CrossFit gym.
Uncertainty makes us feel alive. Those moments are etched into our lives, and are some of our fondest memories. If everything was known, expected, and pre-determined… life would be so horribly boring, it wouldn’t be a life at all.
Where others may run from uncertainty, let’s embrace it for what it is, and create the life of memories we’ll look back on proudly.
Warm-up
See Coach’s board – Today is packed full of fun so get here on time and warm-up well and quickly! 5 minutes!
Barbell Cycling – Push Jerks (Time)
10 minute time cap
– 12 push jerks
– 9 push jerks
– 6 push jerks
Rest 1:00 minute
– 6 push jerks
– 9 push jerks
– 12 push jerks
single bar, taken from rack, changing weights on your own
Recommended Stimulus:
– set of 12 @ 60% 1RM of Jerk
– set of 9 @ 70%
– set of 6 @ 80%
-aim is to bring about awareness to our weakest link in the movement.
– When we go to the higher volume, it exposes the holes we must work on.
-Be mindful of how you feel and perform deep in the sets.
– mechanics, mechanics, mechanics
Deadlift Stamina part A (3 x 12)
NMT 10 minutes:
3 unbroken sets of 12 Romanian dls
– moderate loads and executed with excellent technique.
– Heaviest Romanian dl should be no more than 50% of our 1RM DL.
– record the heaviest set of 12 unbroken.
Deadlift Stamina part B (3 x 8 Sumo dl)
NMT 10 minutes:
3 unbroken sets of 8 Sumo dl’s
– same guidance as above.
– you can do all 3 sets or alternate between the two movements.
-sumo dl’s should be NMT 65% of our 1RM DL.
– record the heaviest unbroken set of 8.
Sprint Chipper (Time)
20 minute time cap:
– 1,000m ski erg
– 50 toes 2 bar
– 25/18 calorie Echo bike
– prepare for the ski erg to cause our toes 2 bar to be fatigued from the start.
Bingo Bango
CrossFit Evergreen – CrossFit
BINGO BANGO (Time)
5 Rounds
15/12 Calorie Assault Bike
12 Power Cleans MRX 65/45, RX 95/65, RX+ 115/85
9 Burpee Box Jump Overs 24″/20″
Power clean weight 25 reps unbroken when fresh.
Assault Bike is our steady recovery. Push power cleans and burpee box jump overs. Touch and go reps on the power cleans with quick breaks between sets. 2-3 sets. Burpees are a consistant pace. Just keep moving, no breaks.
Work on timing your rounds, stay consistant.
Metcon (Time)
CORE BODY ARMOR
4 Sets
15 Weighted AbMat Sit-Ups
20 AbMat Sit-Ups (unweighted)
25 Supermans with 1 Second Hold
This midline is to be done in unbroken sets. Use a light to moderate load allowing us to move with ease instead of forcing a movement.
Warm-up (No Measure)
See Coaches Board
11/30/2020
CrossFit Evergreen – CrossFit
“To succeed in life you need three things; a wishbone, a backbone, and a funny bone.” Reba McEntire
An analogy to take into our day:
To have a wishbone – Nothing is too great of a task. Nothing is out of reach. Faith (or doubt) are bot self-fulfilling prophecies.
To have a backbone – The unbreakable will to give our best, regardless of the circumstances. Through the lens of the growth – mindset, every outcome is an opportunity to become better.
To have a funnybone – We do life for one reason, to enjoy it. If we aren’t enjoying what we’re doing we need to find something else. As Oscar Wilde writes: “Life is too short to take things seriously.” Let’s enjoy the ride!
Warm-up
See Coach’s board
Stamina Squats week 2 (about 15 minutes)
EMOM x 10 (5 rds each)
Alternate squats
min 1 – 4 front squats
min 2 – 8 back squats
– single barbell loaded at 57% of our 1RM front squat
– this is week 2, we are reducing reps per set and increasing load by 7%.
No Air (Masters) (Time)
– pull ups MRx: 15; Rx+: 21
– 21 power snatches MRx: @ 75/65: Rx+: 95/75
– 15 toes 2 bar
– 15 OHS (same weights)
– MRx: 15 Chest 2 bar pull ups/ Rx+: 9/6 bar muscle ups
– 9 squat snatches (same weights)
No Air (Games/Open) (Time)
– pull ups Rx: 42; Rx+: 50
– 21 power snatches Rx: @ 115/85: Rx+: 135/95
– chest 2 bar pull ups Rx: 30; Rx+: 35
– 15 OHS (same weights)
– Rx: 9 bar MU’s/ Rx+: 20bar muscle ups
– 9 squat snatches (same weights)
Turkey Roll
CrossFit Evergreen – CrossFit
AMRAP
AMRAP
Metcon (AMRAP – Reps)
Roll movements:
2 – lunges (front or back)
3 – push ups
4 – erg calories
5 – push presses
6 – burpees
7- box step ups
8 – air squats
9 – barbell curls
10 – flutter kicks
11 – med ball cleans
12 – V-ups
()
Turkey Roll
CrossFit Evergreen – CrossFit
AMRAP
Metcon (AMRAP – Reps)
Roll movements:
2 – lunges (front or back)
3 – push ups
4 – erg calories
5 – push presses
6 – burpees
7- box step ups
8 – air squats
9 – barbell curls
10 – flutter kicks
11 – med ball cleans
12 – V-ups
Metcon (AMRAP – Reps)
Roll movements:
2 – lunges (front or back)
3 – push ups
4 – erg calories
5 – push presses
6 – burpees
7- box step ups
8 – air squats
9 – barbell curls
10 – flutter kicks
11 – med ball cleans
12 – V-ups
()
11/26/2020
CrossFit Evergreen – CrossFit
Happy Thanksgiving.
“Don’t tell me who you are. Tell me what you are.”
When we are asked “who we are” we default to our past. We define ourselves by our resumes. Although our past may give us insight of where we’ve been, it cannot be what defines us. it is the past.
When the question however asks “What” we are we tend to give a different answer. We describe who we really are. It’s one of character, values and beliefs.
Will we be defined by who we’ve been in the past or by what we stand for today? Let our character be our loudest statement.
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