CrossFit Evergreen – CrossFit

This is our traditional prep for Thanksgiving workout.
We will try to set up stations to minimize people moving past each other. If you are close to someone please wear a mask.

Have a great thanksgiving weekend!

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Warm-up

See coach’s board

Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders

CrossFit Evergreen – CrossFit

“You make a living with what you get. You make a life with what you give. ” Winston Churchill

Think back to a time in your life when you came in clutch for someone. One where your actions made a significant impact on someone’s life. Maybe it was a time where you showed up for a friend in a time of need. But you didn’t just show up; you went above and beyond. Not because of some expected return or alterior motive, but because you believed it was the right thing to do. You genuinely cared.

Think back to that day, and how it made you feel when you saw your impact. Think back to how it felt to know you made a difference. It felt good, didn’t it.

Science has shown us that one of the most powerful emotions we can feel, via seretonin, is released in mass at these moments. But what is even more interesting, is that it’s literally contagious. Think back to the last time you saw “someone else” doing something generous. Maybe it was as simple as holding the door open at the store for an elderly customer. Think back to that; how did you feel, witnessing that? Did it make you feel more generous?

If generosity is contagious, it just needs to be started. Let it be us.
Be the change we want to see in this world.

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Warm-up

See coach’s board

Power Snatch Technique Work (6 sets x 2 reps)

6 sets ( about 10-12 min)

– 2 low-hang power snatches
all based on 1RM snatch

– set 1 – 60%

– set 2 – 65%

– set 3 – 70%

– sets 4, 5, 6 – 75%

– The low-hang position is beneath the knee, but not touching the floor (about 2″ off the floor).

– always start by first deadlifting the bar to full extension then lower the bar into the low-hang position.

– by not touching the floor we are forced to work harder to maintain sound positioning on these reps.

Lats on…drive the knees back and out of the way as we keep the bar close.

Triple Sec (Time)

15-12-9

– kipping handstand push ups

– toes 2 bar

– 200 double unders (200 singles)

12-9-6

– kipping deficit HSPU (45/25)

– chest 2 bar pull ups

– 150 double unders (150 singles)

9-6-3

– kipping deficit HSPU (2×45/2×25)

– bar muscle-ups

– 100 double unders (100 singles)
– this is all about managing our gymnastic stamina

– this takes patience and focus, pacing is key.

– This workout is all about managing shoulder fatigue to avoid muscle failure.

bar MU’s

– jumping bar mu’s

– burpee pull ups

– renegade rows (plank row with push up)

– db plank rows

CrossFit Evergreen – CrossFit

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

We often hold onto the past. And we all have felt ourselves do it. Sometimes they are worn as scars, sometimes like trophies. It’s not uncommon to use past events as a chip on your shoulder. “They didn’t believe in me.” All of those are potential motivators. But they only last so long, as they are fleeting and weaker forms of ammunition.

When we “fight against” something, such as something from the past, we will only go so far. When we “fight for” something it’s different. It’s purpose and meaning go beyond our singular life, transcending to something much bigger. This is the point where you can move mountains.
If you are holding onto something from the past, can you reframe the mental dialogue?

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Warm-up

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Stamina Squats (1 bb at 50% 1RM front squat)

On the minute x 8 (4 rds of each)

Min 1 – 5 front squats

Min 2 – 10 back squats
– there will be 5 weeks of this squat progression.

– reps per set will reduce, total rds will increase.

– The purpose is to build strength and resilience in our ability to cycle through higher volume squats. (very common in competition and in the Open)

– only a single weight is to be used for all of these squats.

Chasing Waterfalls (Time)

3 rounds:

– wallballs 20/14 MRx: 30, Rx: 40, Rx+: 50

– calories Echo Bike MRx: 20/15, Rx: 25/20, Rx+: 30/25

– 10 single arm devil’s press MRx: 35/20, Rx: 45/25, Rx+: 60/45
– going heavy on the odd-object stimulus today.

– these are slow and grindy movements.

– chose a weight we feel confident completing 6+ touch and go db power snatches to ensure we meet the stimulus.

CrossFit Evergreen – CrossFit

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Saturday fun (AMRAP – Rounds and Reps)

30 min. AMRAP (increasing)

Each exercise doubles every rd.

– 1 bench press 95/65

– 2 push-ups

– 3 OH tricep extensions 45/25

– 4 calories any erg

– 10 flutter kicks
Score is the last rd completed and any extra reps

CrossFit Evergreen – CrossFit

“Bread today is better than cake tomorrow.” Chinese Proverb

There is a common misconception about drive. That if we pause to celebrate today, that we will lose our fire for tomorrow. We’ll lose our competitive edge. And we’ll be satisfied with where we are.

Something we want to recognize: Gratitude is not linked to a lack of drive. Or our lack of performance. It’s actually quite the opposite.

There’s a hormone in our brain called dopamine. It’s the feel good hormone. It’s released whenever we hit that big lift, PR that workout, or just do something well. Call it the celebration hormone.

When athletes go wrong here, it’s because they fail to see something: That dopamine is incredibly addicting.

Think back to when you were first starting CrossFit. In class you’re thinking and working hard on your technique, and the coach walks by and catches you with marked improvement to your form. He/she says – “Hey freakin’ nice job there. That’s incredible improvement!”

How would you feel? Think about it for a moment. I think we would have felt proud and accomplished. We would be eager for the next praise, because it felt that good. So we would bust our butt’s even harder now to get our technique that much better.

Now purely for thought – take the opposite position. Pretend you never got that praise. We only have heard. “that’s not good enough” all the time. Fast forward 2 years – which athlete is thriving?

Dopamine ia a weapon. An absolute weapon. We just need to use it properly. Celebrate today, if for no other reason, than because it will make us even hungrier tomorrow.

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Warm-up

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Hang Squat Snatch Complex (5 x 4 reps)

5 sets:

– 1 pausing HH squat snatch (pockets)

– 1 pausing hang squat snatch (knees)

– 1 HH squat snatch (pockets)

– 1 hang squat snatch (knees)

Pausing reps pause for 1s at the start and in the “catch” position.
All % based on 1RM Snatch

set 1 – 45%

set 2 – 50%

set 3,4,5 – 55%

– Complete the complex unbroken, rest as needed between sets

– Score is the heaviest complex.

Little Foot (Time)

8 rounds of:

– 25 DU’s

– 9 toes 2 bar

– 25 DU’s

– 4 hang squat snatches

MRx: 65/45

Rx: 95/65

Rx+: 155/105
– use a weight that you could cycle for 12+ reps unbroken when fresh

– with 8 rds with 4 movements, we have 32 total transitions

– transitions will count for this WOD.

– What we do between movements often becomes the separator.

Modifications as needed

CrossFit Evergreen – CrossFit

“If failure is not an option, neither is success.”

We fear the one who is willing to lose it all. The one who is willing to play full out with no reserves. The one who swings for the fences.

That’s a dangerous person. Dangerous enough to accomplish something great.

We all have a copmfort zone. A status quo. It’s warm, cozy and familiar. But it’s a box, with a ceiling and walls that we can see and touch. It’s a world that cannot grow further than it’s already grown.

If we want to grow, we have to climb out of that world into the unknown. To face that chance that we may fall flat on our face, because we’re walking on new ground. Yet as much as a swing and a miss may sting a bit, there’s something far worse. Worse than any of that is the pain of knowing that we didn’t try.

Life is short.
There’s no time to bunt.
Let’s swing for the fences!

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Warm-up

See coach’s board.

Venice Beach (AMRAP – Reps)

20 minute AMRAP (:30s on/off)

1st – :30s row

2nd – :30s push-ups

3rd – :30s bicep curls (you pick)

4th – :30s alternating jump lunges
– we will complete each movement 5 times