CrossFit Evergreen – CrossFit

“The past is not predictive of the future.”

A short story to share.

Mike is an 18 yr old HS student who has struggled throughout his entire academic career, specifically taking tests. But he’s making his way by, just barely, until he reaches the biggest academic test of his lief, the SAT’s.

Out of nearly 1600, he scores 1480.

Mike returns home and his Mother with all the motherly love she can muster asks How? How on earth? Are you sure you didn’t cheat? They have dinner together and celebrate his incredible scores as they talk about college.

From that point forward Mike decides he is smart after all. After years of consistent skipping, he decides to go to class. He starts to consistently score A’s and doesn’t see a C for the rest of his time in HS. He goes to an Ivy league school and after wards starts a very successful magazine company. Mike grows a multi-million dollar business.

Six years later he receives a letter from the SAT board, there was a mistake. His scores were mixed up, he actually scored only a 740.

People think his life changed when he got the 1480 score. It didn’t. Mike changed his life when he changed his behavior and began to believe in himself. The past is indeed real. But the only time it becomes predictive of the future is if we let it and it changes how we act!

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Warm-up

see coaches board

The Fray (Time)

– 800m run or erg

– 45 C2B pull-ups

– 30 OHS 115/85

– 400m run or erg

– 30 C2B pull-ups

– 15 OHS
– weight wise you should be able to do 21+ unbroken reps with the weight you choose.

– modifications as needed.

Body Armor C “Giant sets” (Time)

3 giant sets of:

– 40 sit-ups

– 20 forward lunges with double db OH 50/25

– 10 tempo weighted glute bridges (3s up/3s down) 225/135

CrossFit Evergreen – CrossFit

“Your actions speak so loudly that I can’t hear what you’re saying.”

It’s not about what we talk about, but what we tolerate.

When we think of our greatest role models, those that we truly look up to in life, there’s a consistent commonality we’ll notice …their action under adversity. They achieved something great, under incredibly hard circumstances. They overcame a specific challenge in their darkest hour. And for that, we remember them.

Our identity isn’t shaped bny the good times, but by the challenging ones.mIn those moments it’ll never be about what we say, but what we do.

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Warm-up

see coaches board

Jumpsuit (Time)

for time:

30-20-10

– deadlifts 155/105

– box jump overs 24/20 Step overs also Rx

directly into…

10-20-30

– KB swings 53/35 (green/yellow)

– calorie row
– two back-to-back couplets which are pretty posterior chain dominant

– this means we’ll have to find a good break-up plan to keep chipping away at the reps.

– they expect this to take 12-20 minutes.

box jump overs:

– equal reps jumping lunges

– or single db reverse lunges

Metcon (Time)

Midline:

5 rounds for time

– 30 mountain climbers

– 30 V-ups

CrossFit Evergreen – CrossFit

“Intention drives behavior.”

If we were to walk into the grocery store without a list, we end up walking the up and down the aisles for a much longer time. We may even find ourselves staring at a box of Twinkies or other junk food.

Our behavior is what is going to define our success. It is no different than the going shopping with or without the grocery store shopping list. Lines of items of decisions and principles that we choose.

Intention is everything.

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Warm-up

1-2 mins on any erg or a lap

Mobility:

– Thoracic foam roll

– thoracic opener

– wrist stretches

– couch stretch

– pigeon pose

Snatch barbell warmup

– 5 good mornings

– 5 back squats

– 5 snatch grip presses (behind neck)

– 5 snach grip Romanian dls

– 5 OHS

Back Squat (10-8-6-4-2)

Take 10-12 min. for this

Modifications as needed

Rush Hour (Time)

Every 4 min x 5 rounds of:

– 15/10 Echo Bike calories

-10 bb facing burpees

– 5 power snatches 75/55
– Aim is to be consistent across all five rounds.

– record final total time of fifth round

modifications as required

CrossFit Evergreen – CrossFit

Two part workout
Part 1 individual
part 2 partner

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My Posterior Chain will feel this tomorrow! (No Measure)

With 10 – 15 minutes to complete:

– 3 sets

– 10 calf raises (straight, side, side)

– 10 Bulgarian Split squats each leg

– 12 Romanian dead lifts

– 15 superman lifts
– This is designed to strengthen and fatigue your legs before the main event.

– Pick a weight for the dead lift that you can do unbroken

–

100m Rowing bowling (Time)

10 frames; Erg must stop on 100m; anything above/below 100m is the equivalent burpee penalty and counts as your score. Lowest score wins

CrossFit Evergreen – CrossFit

SORRY, LOST THE INTERNET LAST NIGHT!

It doesn’t matter when we start.
It doesn’t matter where we start.
All that matters is that we start.

If you’re human you’ve felt the burn of waiting too long. Felt the pain of a missed opportunity, not due to action, but no action.

It is wise of us to recognize that it is a human condition to wait for the better setup. It is our nature to be risk averse. We want safety and guaranteed results. Yet the unfortunate guarantee there is that we’ll wake tomorrow in the same place we are today, … if not worse.

Just start.
Whatever it is you’re not too old. You’re not too young. You’re not too busy, too poor, too sick, too injured, too unprepared, too tired, too too uneducated, and you’re not too weak. You’re ready. The perfect time is now.

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Warm-up

See coaches board in the gym.

Jumpin, Jumpin (Time)

Using a running clock do: (15 min cap)

– 60/40 calorie row

– 35/25 Echo bike

– 20 power clean & jerks 115/85
– today is a two part WOD with a focus on the power clean & jerk.

– part 1 is a triplet that involves conditioning and oly skills.

expect this to take between 7-10 minutes.

– part 2 will begin on the 15 minute mark.

– You can push jerk or split jerk, but recommend the push jerk for transfer-ability into metcons.

power clean & jerk (EMOM x 10)

on the 15:00;

– sets 1 & 2 – 68% of 1RM C&J

– sets 3 & 4 – 72%

– sets 5 & 6 – 76%

– sets 7 & 8 – 80%

– sets 9 & 10 – 80-83%

CrossFit Evergreen – CrossFit

“Well done is better than well said.” Benjamin Franklin

Talk is cheap.
Anyone can talk.
Only the few, choose to do.

There will be a point today where we feel compelled to express our thoughts to someone. Maybe it’s how something can be done better.

Press pause in that moment. “Ductus Exemplo,” is a Latin phrase that translates to “Lead by example.” Actions will always speak louder than words.

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“The Ex” (AMRAP – Reps)

5 rounds:

– 1 min bike

– 1 min reverse lunges

– 1 min row

– 1 min KB swings 53/35 (green/ yellow)

– 1 min rest
– we will count reps today.

– we will count calories on the ergs.

– this is done in Fight Gone Bad fashion, one movement follows the other with no breaks in between.

modifications as needed