CrossFit Evergreen – CrossFit

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

We won’t be fooled by how easy it can look for some. As Vince Lombardi once said, “The man on top of the mountain didn’t fall there,”

Our greatest achievements in life will not happen by accident, but through disciplined effort. Sometimes we’ll need action. Sometimes we’ll need patience. Sometimes we’ll need to go back to the drawing board and sometimes we’ll need to throw that Hail Mary pass. But everything we do, every rep, has a reason behind it.

We may not control the outcome, but the manifestation in front of us is dominantly controlled by two things: Where do we want to go (focus), and how hard do we want to work for it (effort).

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Warm-up

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THE WOD WILL START RIGHT AT 10 MINUTES AFTER CLASS START TO GIVE YOU THE MOST TIME POSSIBLE FOR THE WOD.

Chad 1000x (Time)

1,000 box step ups. Rx: 30/20 lb db – you pick box height. Rx+ 45 lb db use 20″ box

– Scaled: lighter to no weight, smaller box or fewer steps
In honor of Veterans Day and dedicated to Chad Michael Wilkinson of the U.S. Navy who died on October 29, 2018, in Virginia Beach on active duty after 22 yrs of service.

Do you you can and want to do.

“I want you to know that there is zero shame if you modify this WOD. Whether you do 1 or 1,000 steps it’s the recognition and memory of veterans like Chad who take their own lives.

CrossFit Evergreen – CrossFit

“True strength is the courage to admit weakness.”

Show me an athlete who is afraid to look bad, silly or stupid, and I’ll show you an athlete who will lose every time.

Vulnerability is a hot theme nowadays, and rightfully so. It’s the first step, and arguably most challenging, in facing our fears. It’s an extension of the “awareness” phase, where we admit to ourselves (and potentially others), that we have soft spots. And much like many other aspects in life, awareness is everything.

Gone are the days where “toughness” is summarized with gritted teeth and bad attitudes. Real mental toughness is facing the demons, the skeletons in the closet, the soft spots, and going on the attack.

Show me an athlete who is “willing” to look bad, silly, or stupid, and I’ll show you a very powerful competitor.

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Warm-up

Mobility

– foam roll

– pec stretch

– chest stretch on the floor

– frog stretch

– calf stretch

Wave Runner (Time)

On the 5:00 x 6 rds:

– 500m/400m bike erg

– 350m/300m row

– 200m ski erg
– This all cardio interval workout will begin each round every 5 minutes.

– Rounds should take no more than 4 minutes, leaving 1 minute to recover before the next rd.

– ADJUST DISTANCES AND INTENSITY TO PROVIDE THE 1 MINUTE RECOVERY.

– Score will be total time (meaning everyone will have 25+ minutes for their time.

Modifications:

– reduce distance to allow for 1 minute rest between rds.

Hanging midline (AMRAP – Reps)

4 rounds:

– :20s max hanging flutter kicks

– :10s rest
– score is total number of flutter kicks at the end of 4 rds.

– each kick will count as one rep.

CrossFit Evergreen – CrossFit

“Build before you have to.” James Clear

We are creatures that respond very, very well to pressure situations. If we are studying for a test, cramminng the day before tends to nearly be “magical”. Under such external pressures we create this urgency that drives results.

But, what if we don’t need that external pressure? What if we can create it for ourselves, internally, for everyday use? What a weapon that would be!

Build the skillset before you need to use it. Build the knowledge before you need to know it. Be ahead of the game. So that when it comes, we’re playing it and not vice versa. Create the urgency today through a commitment to ourselves. Always an eager student.

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Warm-up

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Strict Handstand Push-Ups (These will be deficit 45/35. 2 min cap.)

HSPU with no added assistance from a kip.

Strict Pull-Up (2 min. cap.)

Snatch Balance Complex (Weight)

5 sets: (12 min)

– 1 snatch grip push jerk

– 1 OHS

– 1 snatch balance
Based on 1RM Snatch

set 1 – 73%

set 2 – 76%

set 3 – 79%

set 4 – 82%

set 5 – 85%

Score last heaviest complex

Pausing Snatch Complex (6 sets of 2 lifts (12 min))

6 sets

– 1 pausing power snatch

– 1 pausing squat snatch

1s pause first in the catch position and then in the hole position.
all based on 1RN Snatch

sets 1 & 2 – 73%

sets 3 & 4 – 77%

sets 5 & 6 – 81%

Score heaviest complex.

Shot Caller (Light) (Time)

3 rounds:

– 21 wallballs 20/14

– 18 alt. db power snatches MRx: 35/20; Rx: 50/35; Rx+: 70/50

– 15 toes 2 bar

– 12 box jump overs 24/20; Rx+: 30/24
Original WOD has 5 rounds. You’re welcome!

Modifications:

– 21 wallballs – jumping air squats. db goblet sqts, med ball cleans

– 18 alt. db power snatches – kb swings

– 15 box jumps – jumping lunges, 1 db reverse lunges

– 12 t2b – feet as high as possible, knees as high as possible, toe raises

CrossFit Evergreen – CrossFit

old school individual workout (with a flair)

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TAC-C (AMRAP – Rounds and Reps)

30 minute AMRAP of:

– 10 two hand db OH tri extensions

– 10 V-ups

– 10 bench press

– 10 cal any erg
– pick a weight, stay with it, or start light and work your way up, increasing weight each round

CrossFit Evergreen – CrossFit

“Tell me and I forget. Teach me and I’ll remember, involve me, and I’ll learn.” Benjamin Franklin

The musician doesn’t learn by listening, the musician learns by playing. It’s how the mind, in it’s ever plastic state adapts. It responds to application.

In the “Cone of Learning” (Edgar Dale), we learn:
10% of what we read;
20% of what we hear;
30% of what we see;
50% of what we hear and see;
70% of what we say and write;
90% of what we actually participate in.

Information without application is knowledge. Information with application is wisdom.

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Warm-up

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Under the sea Part A (Time)

With a 30 min. time cap do:

– double unders Rx: Masters – 150/ All else – 200, Rx+: 300

– row Rx: Masters – 1,500m, All else – 2,000m, Rx+: 2,500m

– 100 burpees
– endurance based chipper

– do in order

– slow is smooth, smooth is fast.

– mentally break each movement up into smaller segments.

Modifications:

1,500m Row

– 900m run

– 1000m ski

– 75/50 cal Echo Bike

2,000m row

– 1 mile run

– 1,600m ski

– 100/75 cal Echo Bike

Double unders

– reduce reps

– same number of singles

– same number of line hops

burpees

– elevated

– push ups

Hang Clean (build to 1RM hang squat clean)

Under the sea Part B

build to a heavy 1 RM, warm up quickly and start at about 65%

– the goal here is to quickly shift our focus and recovery to work to our heavy hang squat clean.

– with fatigue in our legs the barbell will pull us forward more than normal, expect this and stay balanced with good form throughout the lift.

CrossFit Evergreen – CrossFit

“Your mind is not your shoe size.” Jim Kwik

Have you ever taken an IQ test?

Chances are you have taken some sort of IQ test. A test that claimed to tell us our capacity in life. Where the resulting score is the equivalent of looking into a crystal ball on how successful we’ll be.

As ridiculous as that sounds, it’s a nightmare that comes to life for many. A self-fulfilling prophecy that can cut potential at the knees.

The truth of it all, however, is that we know so very little about how the mind actually works. It’s still such a mystery to us. Yet we can find ourselves building an imaginary ceiling over our heads.

In regards to one of life’s greatest mysteries, there’s one thing we can bank on, that our mind is not our shoe size.

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Warm-up

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Metcon (AMRAP – Rounds and Reps)

20 min AMRAP of:

– 800m run

– 10 alternating double dumbbell box step ups, box 24/20; db 50/25

– 10 strict T2B

– 100′ double dumbbell farmers carry 70/45
modifications:

– Rx for run: 1,000m row orr 800m ski or 2,000m bike

– Rx for T2B weighted sit ups 55/35

Other modifications as required